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How I ate and exercised today

So. This wasn't good. Father's Day? OK excuse. Not a good one.

As it happens, I ran across the surgeon today who just a few weeks ago told me to lose 50 pounds, or give up hope of the surgery that will restore my health and comfort.

While I was finishing a scone.

Why do I share this? Well, this is not the first time I've come in above my calorie limit. It IS the first time I've come in above my calorie limit and shared it specifically. I might be able to hide from you. But eventually those 50 pounds will have to come off, or I'll be stuck inside this broken body forever. The truth won't be denied.

So the truth. Good and bad.

Daily Summary
Sunday Jun 16, 2013
Daily Summary for Jun 16, 2013
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Daily Calories
Daily calorie budget
Food calories consumed
Exercise calories burned
Net calories so far today
I am 408 calories over my daily budget
Meal Calories
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Today's Log
Breakfast: 772
Egg, Scrambled, Large
3 Each
Tomatoes, Fresh, Med
1/2 Each
Peppers, Bell, Yellow, Sweet, Large, 3.7in
1/4 Each
Spinach, Baby, Fresh
2 1/4 Cups
Mushrooms, Whole
1/4 Cup
Cheese, Cheddar, Slice
1 Each
Bread, Whole Wheat
2 Slices
Butter, Unsalted, 1in Pat
2 Each
Marmalade, Orange, Sweet
1 Tablespoon
Iced Coffee, Small
2 Each
Cream, Half & Half
1 1/2 Tablespoons
Lunch: 1404
Roast Pork
1 Serving
Spare Ribs, BBQ, Wokery
4 Ounces
Rice, White, Medium Grain, Cooked
2 Cups
Dinner: 471
Hummus, Roasted Garlic
2 Tablespoons
Pita, whole wheat, organic
1 Each
Falafel, Frozen
3 Each
Tomatoes, Fresh, Med
1/2 Each
Snacks: 610
Scone, Cranberry Orange
1 Each
Iced Coffee, Small, With Milk
1 Each
Mini Ice Cream Sandwiches
1 Each
Exercise: 239
2.5 mph, slow
55 Min


Notorious Ph.D. said…
Joel, none of this looks godawful. Let's look at the positive:

1. You got almost an hour of exercise.
2. You've got some veggies in there, including dark greens.
3. You're moderating the added fat (cream, butter).

Some easy modifications, which you can take or leave (or ignore, if I'm telling you what you already know):

1. Like you, I love scones. Bring a ziploc baggie to the coffee shop; *immediately* deposit half your scone in it and put it in your bag. That half does not exist, until tomorrow. Bonus treat!

2. Rice (especially brown rice) is good fiber, but it's easy to eat a lot. 1 cup = the size of your fist. Many places will also provide brown rice for a small extra charge. More or less the same calories, but better nutrition and fiber.

3. Dude. Marmelade does not count as fruit. If you're not a fruit eater (and I wasn't for a long time) try developing the habit in the summer when the fruit is so abundant and delicious. Frozen red grapes are a summer favorite of mine; cherries are ridiculously good right now. There's also "Macedonia" (spanish fruit salad): nectarines, strawberries, kiwis, whatever you like or need to use up from your fridge (that's actually the point of this dish) -- just make sure there's a chopped banana in there. Toss it in a shallow-ish layer in a (non-metallic) casserole dish or bowl, and pour about one finger of unsweetened OJ, and let it sit in the fridge, covered, for at least an hour, stirring once or twice. The OJ will mix with the sugars & startches from the fruit and will thicken and sweeten into a natural syrup. Eat it plain or layer with greek yogurt. It will make you forget all about that canned crap we had as children.

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