DOUGDC's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=DOUGDC DOUGDC's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ Maintenance - on the road http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5699080 What will I weigh when I get home? I'm excited and hopeful. <BR> <BR> I've been vacationing for the past 10 days with my wife, touring ancient ruins in NE Arizona and NW New Mexico. Got a new take on N American history, particularly the Native American and Spanish perspectives. Haven't seen much of the computer (a good thing), and have seen no scales at all. That's unusual for me since I generally weight in daily. During the three weeks before the trip began I had stabilized my weight at be... Tue, 20 May 2014 09:28:40 EST On the Cusp - Again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5586307 Life seems to have moments -- moments when I realize that I have choices with what to do with my time, what might be the best use, considering my goals which, themselves, might deserve some reconsideration, and whether I'm actually doing what I think is best. <BR> <BR> Travel stimulates these moments. I've just arrived in San Francisco with a few months between today and another attempt to hike the length of the Appalachian Trail in a single year. This is something I can do. And it's someth... Tue, 7 Jan 2014 23:32:47 EST Walked on my heels today http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5531971 Tried walking on my heels today, for the first time in a couple months, and my right foot was very nearly as strong as the left. A huge change from some last July when I was simply unable to hold the toes of my right foot up off the ground. I was thrilled. A great outcome of many weeks of physical therapy and lots of continued walking. <BR> <BR> I'm focusing now on getting physically ready for an Appalachian Trail through hike attempt next spring. 2200 miles of backpacking spread over 5-6 m... Mon, 4 Nov 2013 13:13:25 EST Retiring in good shape... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5450347 Retiring in good shape. <BR> <BR> Seems to make sense, doesn't it? Retiring in good shape. But what does that mean? Being able to bench my body weight? Able to run a 10 K in under an hour? Or simply be able to get through a day of ordinary activity without unreasonable fatigue, pain or injury? For me, being in good shape means being able to do a couple things I've gotten a lot of pleasure out of: bicycle touring and backpacking. I like being out and on my own, and using my own resources to g... Fri, 9 Aug 2013 22:11:27 EST Goal met. New challenges ahead http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5406322 Last October, about 8 months ago, I set a goal to lose from 170, a high I'd reached by not paying a lot of attention to what I ate, down to 155, what I recall as my high school weight. About 15 pounds in 8 months. Spark showed me that my weight loss was a saw toothed decline, more or less along the intended line, There was a spike from 159 to 163 while my wife and I were visiting in England and I was eating those wonderful English breakfasts every day! Another spike, from 156 to 163 occurred ... Sun, 30 Jun 2013 12:26:22 EST Walking Deliberately http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5405901 Decided, today, to do a little walking and take a cue from Colin Fletcher, a very practcal but sometimes almost mystic man who has hiked lots of miles and written a lot of books. I'm reading one now: <BR> <link>www.amazon.com/Secret-Worlds-Colin-F<BR>letcher/dp/0679725547/ref=sr_1_6?s=boo<BR>ks&ie=UTF8&qid=1372560522&sr=1-6 </link> <BR> and am a devotee of the backpacking guide he wrote with Chip Rawlins: <BR> <link>www.amazon.com/The-Complete-Walker-C<BR>olin-Fletcher/dp/0375703233 </l... Sat, 29 Jun 2013 23:15:45 EST Decompression http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5400719 Today agreed with my surgeon that an elective procedure would be better delayed until after this pinched nerve problem causing leg pain has been resolved. This is actually a good move as it gives me time to reconsider doing the surgery at all, and also lets me try to find a strategy to do a through hike of the Appalachian Trail next spring. <BR> <BR> Physical therapy (for this pinched nerve problem) was positive today. The imagination of the therapists in finding new and wonderful exercises ... Mon, 24 Jun 2013 22:21:28 EST Am I too old for this? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5398442 I think I can through hike the Appalachian Trail. I've done long distance self supported bicycle touring. <BR> <img src="http://photos-ak.sparkpeople.com/nw/1/3/l138745309.jpg"> <BR> Barring an injury that puts me off the trail, I can do long distance hiking. <BR> <img src="http://photos-ak.sparkpeople.com/nw/8/7/l876150459.jpg"> <BR> <BR> But can my body? A surgically repaired shoulder, and a back that has suddenly begun to cause leg pain requiring physical therapy make me wonder whethe... Sat, 22 Jun 2013 16:56:36 EST Change in Exercise - Change in Weight http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5390771 This period of decreased exercise because of leg pain (pinched nerve or whatever - docs think the pain will disappear with anti-inflammatory meds and minimal exercise), and with hanging around the house with nearly nothing to do, and snacking more, I've added about 5 pounds over a week. <BR> <BR> I'm sure this will disappear when I'm up and about on my normal schedule. Just one more side effect of snacking out of boredom and not doing much. <BR> <BR> Sure want to help this problem heal qui... Sun, 16 Jun 2013 12:08:07 EST Multiple Systems Failure -- the future? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5388183 Major systems are failing. What's next? <BR> <BR> A couple of years ago I suddenly had a diagnosis of prostate cancer which resulted in a successful surgical removal (no sign of recurrence to date) and two long term side effects of surgery which are life changing, but I'm coping with them pretty well. <BR> <BR> A year ago I lost footing on a rocky portion in the early miles of an intended through hike of the Appalachian Trail and saved myself from falling by vigorous use of my right arm. In... Thu, 13 Jun 2013 15:41:51 EST Medicine NOT an exact science http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5386202 No, medicine is not an exact science. Doc #1 thinks piriformis syndrome. Refers to Doc #2 who thinks disk at L5. Who knows? Both may be right. But the conservative treatment is the same: don't do (much of) what hurts; nothing high-impact for a while; anti-inflammatory drugs; maybe muscle relaxants (since I get spasms in the glutes, they're probably a good idea); and pain meds when needed. General agreement that this will be better, or gone, in a week or two. <BR> <BR> I can't wait. <BR> <BR... Tue, 11 Jun 2013 19:54:05 EST Piriformis Syndrome http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5385128 A physician I greatly respect looked at my leg pain problem and offered the opinion that my sciatica was caused by irritation of the sciatic nerve as it runs under or through the piriformis muscle. He's referred me to a physiatrist whom I'll see tomorrow. Piriformis Syndrome is typically not a surgical issue, as can be the case when the sciatic nerve is being squeezed by a disk or arthritis problem. Cause is uncertain, but poor form in running or walking, particularly downhill, is a possible ... Mon, 10 Jun 2013 22:00:58 EST Sciatica!? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5383907 What's this? I'm not old enough to have sciatica. And I'm way too active. <BR> <BR> But, sadly, I've been suddenly grounded with pain in my right butt and leg. Cause not yet known, taking pain pills and muscle relaxers, and avoiding moving around much. I can't put a finger on why it started. <BR> <BR> Man, what a wake up call. This kind of think can be disabling, and I'm suddenly very sympathetic with people living with severe, chronic, unrelenting pain. <BR> <BR> I'm hounding the doctors... Sun, 9 Jun 2013 22:53:02 EST Communications on the Road http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5375775 Mind reading is an important skill that cyclists need to anticipate the actions of auto drivers. Most of us seem not to have that gift. And I expect the same clairvoyant understanding of a cyclist's intentions would be appreciated by motorists. <BR> <BR> Today while on a two lane road, a car that had been behind me for a few blocks passed me on the left by a comfortable margin, then pulled in front of me. So far, so good. Then the car slowed down. Slower and slower. No signals from the tail... Sun, 2 Jun 2013 16:55:40 EST Too much to do today -- did it http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5371989 Running down the list of chores today there was too much. Kept at it. Accomplished it all. Most important on the list was getting the bike out on a trail and riding for a bit. Good to get out. Looking to do more riding tomorrow. Doc appt set for early next week to address walking issues. Things are moving. <BR> <em>41</em> Wed, 29 May 2013 22:50:09 EST Body not living up to expectations http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5371302 This body of mine is not living up to expectations. And I'm not willing to lower expectations yet! There's a whole urological situation I won't bore people with, and the shoulder blowout while hiking a year ago. These have become more or less manageable and a return to full activity seems possible. But now something weird is happening with a little numbness, and maybe subtle weakness in my right foot, together with some back pain that has gone away. Scheduling a medical visit -- I want to fin... Wed, 29 May 2013 09:56:18 EST Maintenance http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5370188 Just some musings... as I headed down to breakfast this AM it dawned on me that my weight has been bouncing in a fairly narrow range just below 160 pounds for weeks. My goal is 155. I have the feeling that my intake is right at maintenance for this weight near 160. It's become my eating habit. No sense of dieting involved, though I do have to avoid mindless snacking. When I make the effort to carefully detail my intake and exercise I nearly always have a reported daily deficit of close to 500... Tue, 28 May 2013 09:54:33 EST Memorial Day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5369700 Along with hundreds of others on a delightful Memorial Day in DC, my wife and I made our way to the C&O Canal National Historic Park where we did a little trail walking. The canal tow road is inherently flat, so we enjoyed a mile's pleasant stroll before being enticed off the tow path onto a trail along the bank of the Potomac River. <img src="http://photos-ak.sparkpeople.com/nw/1/6/l1672623253.jpg"> <BR> This led us back to the visitor's center through a wooded area regularly flooded by the... Mon, 27 May 2013 20:53:14 EST Trail Days http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5364020 Recently returned from a three day (two night) camp out at Trail Days, the annual blow out celebration for Appalachian Trail hikers in Damascus, VA, right on the Appalachian Trail. Went down with some folks in a Meetup group in the DC area. <BR> <BR> Great fun. Met nice folks who could become solid friends with time. <BR> <BR> Great fun but also some tragedy. The annual hikers parade, made up of people currently through hiking on the AT, and people who completed a through hike in previous ... Tue, 21 May 2013 22:58:21 EST Ride of Silence http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5358267 On 15 May at 7PM local, starting on the US East Coast and progressing westward around the world, was a ride of bicyclists launching from spots everywhere and riding in silence for about an hour in memory of cyclists who have been killed or injured on public roadways. This has been going on annually for 10 years. <link>www.rideofsilence.org/main.php </link> <BR> <BR> The group I joined in DC numbered about 50 riders. We were escorted by two police cruisers that ran interference for us, ... Thu, 16 May 2013 08:08:16 EST Back from Vacation - Great trip http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5357178 <img src="http://photos-ak.sparkpeople.com/nw/1/0/l1029293108.jpg">Spent two weeks with my wife in England enjoying things we both like a lot! She's the history buff in the family, and she wanted to walk along Hadrian's Wall. We spend five days walking about 40 miles along the center section, where it's prettiest, and where the wall is best preserved. Then six days of being tourists and visiting either Roman period or Medieval castles, forts, and towers, and the museums associated with each.... Wed, 15 May 2013 09:07:42 EST Another Close Shave http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5335254 Had a great dinner out with the DW. Dreaded an impromptu weigh in this AM. <BR> <BR> Almost our anniversary - but that waits about a week when we'll be traveling (report from the road, maybe). But last night was a very lovely evening at a place we've been to before, good food, good service, reasonable cost. But the calories. <BR> <BR> Summing things up today on the Spark food tracker I'm guessing a 1750 calorie dinner and a 2255 calorie day. Pretty much a blow out -- but delicious. Still,... Thu, 25 Apr 2013 12:00:58 EST Prayers to Boston http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5324944 It is devastating to find a sporting activity associated with robust health, maximal personal effort and sacrifice, and serving as an encouragement for healthy life styles to so many people turned into an event of incomparable sorrow, grief and harm. My prayers to the people and their families who were killed and injured and to the many, many more who had their sense of safety and security shattered. <BR> <BR> I am patiently waiting to learn more about the motives behind this disaster. <BR... Tue, 16 Apr 2013 09:15:12 EST Survived Travel http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5321312 Been traveling. And really did not want to see how much weight I'd gained over the past 10 days. Amazinglly, my weight this AM was still under 160 pounds (barely). I did not expect to return home without 3-5 pounds to shed considering that I'd been eating on my own most of the time, and enjoying some great celebratory nights out for the last few evenings. Still have 5 pounds to go to goal, but it's looking more possible now. <BR> And the major reason for the travel was to celebrate the 1... Fri, 12 Apr 2013 22:45:58 EST And Kept -- during a challenging week http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5298048 Third Sunday in a row with the scales under 160! Even better, last week I was traveling and still under 160 on the Sunday weigh in. Did a lot of walking, but no workouts. Paid attention to what I was eating in restaurants, but fully enjoyed the meals with family and friends. Result -- weight about steady for the week, and still under the 160 mark. Two strategies that help me: 1) picking low carb choices and 2) realizing that it's hard to avoid huge portions when eating out, so leaving some fo... Sun, 24 Mar 2013 09:35:34 EST And Found -- and I want to keep it http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5289672 Today the scales told me I was again under 160 pounds -- by a bit over a pound! First time I saw a weight under 160 was two weeks ago. I wanted to hold that victory, but lost it a week ago. Now I'm back under 160 and I'm particularly glad because last week I joined a bunch of folks at a micro-brewery where we talked about upcoming hiking trips. And, of course, I enjoyed some marvelous Scotch Ale (good stuff!) and some wings and some nacho's. I fully expected to bust 160 yet again, so the mess... Sun, 17 Mar 2013 10:07:17 EST Lost it -- but it won't be for long. http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5281825 My great pleasure at finding my weight under 160 pounds was not carried through for a week. During the past week I saw my weight vary from 158.8 to 161.2, and ended the week at 161.0. I'd have been happier it ended at 159.0, but that will have to be a week in the future. <BR> <BR> So I lost the weight under 160 designation, but not the motivation. These last few pounds are going to be harder to fight off, but I'll get there. <BR> <BR> Meanwhile, out with some folks for a nice walk in beauti... Sun, 10 Mar 2013 22:59:06 EST Don't want to lose this http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5270826 Finally, some motivation. Today, for the first time since the holidays, the scale told me I was under 160 pounds. Yeah, by only two-tenths of a pound. But it read 159 something instead of 160 something. That's a bit more than 10 pounds under the holiday max. Yay! Staying under 160 is something I definitely want. A lot of motivation in this little bit of success. <BR> <BR> Recently I've been more successful at avoiding snacks in the evening, and I've been a little more regular about getting ... Sun, 3 Mar 2013 09:06:58 EST Insurers and Employers Watching Our Purchasing Habits http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5265869 Our insurance companies and our employers can buy data on what we purchase with our credit cards. The Wall Street Journal reported, "Blue Cross and Blue Shield of North Carolina recently began buying spending data on more than 3 million people in its employer group plans. If someone, say, purchases plus-size clothing, the health plan could flag him for potential obesity—and then call or send mailings offering weight-loss solutions." [See more at: <link>articles.marketwatch.com/2013-02-26/<B... Wed, 27 Feb 2013 11:04:53 EST Guilty Pleasure http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5264119 No, not that one! And not that other pleasure either! This is a different guilty pleasure. Maybe I shouldn't talk about it. But maybe you'd enjoy it as well. <BR> <BR> I had a meeting today at an office about 15 miles from the house. In this area it takes about 25 minutes to drive there with no traffic. But when is there no traffic? It takes almost twice that long with the usual rush hour crush. Longer if there's an accident. <BR> <BR> I could drive to this meeting, but I choose mass trans... Mon, 25 Feb 2013 23:32:12 EST The Trail Beckons http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5262337 Beautiful day today. Not to be wasted. Temp almost up to 50, wind mild, no rain. Like Spring, no? Great day for hiking. Here in suburban DC area, if you don't want tor drive, that means local streets and sidewalks, but with a five mile loop planned, I got a mile or so in the woods, some on an unimproved trail. Met a few others coming and going, but for the part in the woods I was alone. <BR> <BR> And there I heard the trail calling. The feeling of really loving being there, just walking alon... Sun, 24 Feb 2013 17:03:19 EST Energy Drinks http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5251282 Becky Hand's article on energy drinks <link>www.dailyspark.com/blog.asp?post=the<BR>_real_dangers_of_energy_drinks </link> struck me as very helpful. The concept that this is a generational thing (as ubiquitous and acceptable as a cup coffee is for boomers like me) was important, mostly because, as Becky points out, it's hard for me to be sure that the two things (a cup of coffee or a can of Jolt) are really the same in terms of drug dose and safety. Is this stuff good for you? Is it unimp... Fri, 15 Feb 2013 08:06:50 EST Ghost of Christmas Past http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5189841 Ebeneezer here: the sounds of clanking metal are coming from the bathroom scale. New record: 171.9 pounds. I can't recall ever weighing that much. Christmas Past was a great holiday though, with visits to family (and some memorable meals including a spectacular Christmas buffet), visits to friends (got one friend who is a chef; visiting is like entering the pages of Bon Appetite for a few days!), and doing some sightseeing and hiking (and enjoying a wonderful seafood chioppino). Somewhere in ... Fri, 4 Jan 2013 10:46:06 EST Still stuck! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5134593 This plateau seems endless. Here it is 10 days after my last entry and my weight this AM ... 167 pounds. Actually 167.2, but who's paying attention... <BR> <BR> Anyway, again I can be happy at not having climbed even higher. My wife has joined me in the final weeks of completing the kitchen remodel, entertaining for Thanksgiving, and getting the work down here finished up. We've eaten out a few times (a consequence of the kitchen being torn up, and a little fatigue of eating out of the micro... Tue, 13 Nov 2012 22:09:36 EST I guess I should be happy http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5122486 My weight has been stuck at about 167 for the past 10 days. My goal is 155. I've been up and down as much as would be explained by daily changes in body composition. I've been fairly good about logging what I eat, and fairly careful to avoid concentrated carbohydrates. No real progress over the past 10 days. <BR> <BR> But, no backsliding, either. <BR> <BR> This has been a challenging week. First, I'm eating like a bachelor. My wife joins me here in FL next week. Second, I've been out with f... Sat, 3 Nov 2012 12:42:33 EST 21 MPH http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5111924 Now this little experience was great on two fronts. <BR> <BR> 1. My PT who is managing my shoulder rehab finally says OK to ride bike if I'm not humping trails and not lifting it onto racks. So I was out for the first time on a flat Florida road with little traffic. First time out. I'm loving it. <BR> <BR> Riding for me is almost meditation. Nothing but the sound of my (knobby) tires on the road, moving steadily, legs pumping, wheels spinning. Almost Zen. Love the feeling of moving along,... Thu, 25 Oct 2012 00:34:57 EST Three Month Milestone http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5100734 Now I can begin some strength training. I am SO pleased. <BR> <BR> What's happening? Three months ago I had surgery to repair a rotator cuff muscle in my right shoulder that was completely torn six months ago in an injury while hiking. Three months of PT had restored range of motion but not strength. The hope for surgery was to restore my shoulder so that I could continue with hiking and biking into the future. <BR> <BR> The pain in my shoulder after surgery was huge and much worse than e... Tue, 16 Oct 2012 00:39:20 EST Bourne Again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5094762 <img src="http://photos-ak.sparkpeople.com/nw/1/6/l166429484.jpg"> <BR> <link>www.youtube.com/watch?v=paVLyvA5S1g </link> <BR> Coming up with a reboot to the successful Bourne trilogy must have been daunting. The review I read was not great. But I kind of wanted to get away from the place for a bit, so went to see the Bourne Legacy. <BR> <BR> Better than the review. <BR> <BR> The first half hour confused me -- lots of places, lots of people, not very meaningful. But finally a good guy ... Thu, 11 Oct 2012 01:25:11 EST Million Dollar View... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5093439 <img src="http://photos-ak.sparkpeople.com/nw/6/7/l675132487.jpg"> <BR> Some days are great days. This is the view from the cafeteria at the San Francisco Veterans Administration Medical Center. They say that when the staff wants to recruit a new employee, they take him or her here for lunch on a nice day. Today, looking at the approach from the Pacific to the Golden Gate Bridge (hidden behind the trees) you can see where the view got its nickname. <BR> <BR> A great day, too, in that I had ... Wed, 10 Oct 2012 00:14:59 EST Gotta love this state http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5092150 <img src="http://photos-ak.sparkpeople.com/nw/7/8/l780677520.jpg"> <BR> <BR> I hear that some places are getting $5.00. It's our own fault.CA state emissions rules require specially blended gasoline that only CA refineries produce. You can't get this blend from TX or MS. 3 CA refineries are partly or fully down and special CA gas is in short supply. The high prices keep the pumps open (for those drivers willing to pay) and keep profits high (despite smaller numbers of drivers willing to pay... Tue, 9 Oct 2012 01:42:58 EST More smiles today http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5090699 <img src="http://photos-ak.sparkpeople.com/nw/7/4/l742465582.jpg"> <BR> Today ends Fleet Week in San Francisco and a long known and close friend and I visited Marina Green near the St. Francis Yacht Club to watch the Navy aerial team show off over San Francisco Bay. When the roar of jets permitted we talked economics and politics, enjoyed the sunshine and the city. Yep -- more smiles! Mon, 8 Oct 2012 00:28:20 EST Things that make me smile... http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5089570 <img src="http://photos-ak.sparkpeople.com/nw/8/5/l852287010.jpg"> <BR> <BR> It's Saturday. Lots going on in town. Yet I spent the day at the desk Getting Stuff Done. Finally things are cleared out, weather still good, sun shining, sky blue, and the bluegrass festival is not far away -- mile and a half walk. I'm out of the house and walking into Golden Gate Park heading to the Hardly Strictly Bluegrass Festival, an annual event. <BR> <BR> There are bunches of other folk. Cars parked everyw... Sun, 7 Oct 2012 01:00:56 EST Cycling makes for a great day http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4428644 Got out today on Encore. Actually my car is in the shop and my wife has hers at work -- but I would have ridden Encore anyway. The blue sky and white clouds (OK, it was threatening to rain, but mostly blue and white...) and the breeze made moving around a real pleasure. I never see all that when I drive. <BR> <BR> Encore is a new bike to me, but he'd been "rode hard and put a way wet", pretty much literally, by his previous owner. Tires in good shape. The clean up was easy. Only part needed ... Mon, 15 Aug 2011 15:48:25 EST OK -- weight goal achieved; core next http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4425828 Today the scale said I weighed less than 155 pounds and 27% body fat. Yesterday was also the first day I actually succeeded in drinking 8 cups of water. Accompanied by a few extra bathroom visits. So, I guess I believe that I weigh under 155 and I can move on to my next goal -- better core strength, and with it, better posture. After that, better upper body strength. I'm really pumped at achieving the first goal. I'm looking forward to the next. <BR> <BR> There's no particular reason to ac... Sun, 14 Aug 2011 09:28:06 EST On the bike again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4425257 Tuned up and got out to ride a simple, no-suspension, mountain bike a little around town. Great feeling. The bike, abandoned my my back yard, had seen a lot of rain. Nevertheless it needed only a new chain, some cleaning, and a good bit of WD40 to get it working again. Adjusting the brakes and the rear derailleur went smoothly, the tires held air, and, with an adjustment of the seat, I was off. <BR> <BR> First time bicycle riding in six months. Loved it. Look forward to a bit longer cruise t... Sat, 13 Aug 2011 21:49:54 EST Dine out Blow-out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4424124 Ah well -- I guess it was worth it. <BR> <BR> First, got good news from the medical folks, so some of the stress was relieved. A roast beef sandwich at the medical center weighed in at about 600 calories, however. About twice my usual lunch. <BR> <BR> Afterward my wife and I picked up an old friend and we went to a restaurant she suggested for a lovely dinner. The weather was cooperating nicely. We dined outside under the trees of a large patio with water falls making quiet background noi... Sat, 13 Aug 2011 07:38:39 EST Measuring and Managing http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4422427 "You can't manage what you don't measure." A paraphrase of one of Deming's principles that makes a lot of sense. So I measure weight and body fat percentage, the output of the scales in my bathroom. As many have said, not very accurate. Well, maybe the weight is OK. <BR> <BR> Last May I em\barked on a weight loss plan from 164 to 155. Today my scales claim I weigh 154. Through that time by body fat has teetered between 28 and 27%. Since the scale does not offer decimals, I'm guessing I'm rig... Fri, 12 Aug 2011 08:56:04 EST How am I going to eat out? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4421774 This lifestyle change thing is difficult. I've been very successful at home, controlling portions, picking vegetables, whole grain foods, good preparations of meats, limited sweets, avoiding mindless snacking. It's a challenge, but not impossible. I'm right at my goal and wondering what maintenance will look like. <BR> <BR> But, tomorrow my wife and I join a good friend for dinner. I simply can't conceive of getting out of a restaurant for only 1000 calories. And that would be a little over ... Thu, 11 Aug 2011 22:02:13 EST Body Fat Calculations - Insane http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4287588 Just did the arithmetic. When I drop a full pound on the scales (160-159), but body fat percentage remains constant at 28%, the implication is I've lost 0.3 pounds of fat and 0.7 pounds of lean (muscle?). But if I lose that pound and the body fat percentage goes down to 27%, the arithmetic says I'm losing 1.9 pounds of fat and gaining .9 pounds of lean. If these things happen over a day, the changes are impossibly large. Over a week, unlikely large. I'm not working out that much. <BR> <BR> M... Thu, 9 Jun 2011 11:08:09 EST Restaurant Nutrition Calculator -- check this out http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=4284369 Nutritionix.com is a site that shows you the nutritional content of food bought in a dozen restaurants, including some major chains like Subway and Five Guys. I just ran the numbers on the Subway sub I get when I'm driving long distances: the foot long BMT with provolone and vinegar and oil dressing (plus lettuce, tomato, onion, banana peppers and jalapeños). This baby reports out at 933 calories with 3490 mg sodium. The rest of the standard nutritional information is there as well. Good that... Tue, 7 Jun 2011 22:47:13 EST