July 28

I started back on track with a meatless Monday and kept my calorie count on target for the day. One of the features of the app is that as you close the day's log, it gives you - ''If everyday were like today in 5 weeks you would weigh ..."

Yesterday it gave me 221.5. That would give me just 4 days to lose the 1.5 pounds to meet my next interim goal. I am definitely going to have to get active.

Yesterday was not an active day. 

Today needs to be.

Be well,

John

June 16

I managed a Meatless Monday. It wasn't difficult as I also had a modified intermittent fasting day. In a minor cheat I had a bit of 2% milk in the last of my morning coffee and an early afternoon iced coffee with cream. The rest of the day's 1300 calories (well below my daily target) were consumed between 3pm and 9pm and did include a single scoop of ice cream with a bit of chocolate syrup (diet coke float) and four pecan shortbread cookies with 2% milk.

I also managed 10,242 steps. 

In an effort to accommodate our schedules and maintain a modest level of activity, my sister and I have agreed to 3 days of 10K steps this week, and 3 days of at least 5K steps. Today will be a little cooler than it's been, so it might be good for the second 10K day.

Be well,

John

June 2; Daily Diary

June is off to a good start. An early walk set me up to reach 10,000 steps for the day. It was only two miles, but it made a good start for the day. Throw in a little yard work and a later walk for the mail -- bam! 10,326 steps!

I did spend a little time (30 min) on the weight machine. I was mostly just reacquainting myself with different exercises and stimulating some muscle memory. I'll be keeping it lighter weights and higher reps for a little while. It's nice to have that option to add some diversity in my exercise plan.

Yesterday was the first Meatless Monday in a few years. I think it's a good thing. I don't think Chris is as sold on it. We typically do breakfasts and lunches separately, so those are easy. A shared dinner is a little trickier.

Yesterday I experimented with a portabella parmesan. I liked it. Chris wasn't a fan.

Overall, I had a good diet day, finishing under my daily target without the additional calories added for exercise.

Today's a new day and it's time to get to work.

Be well,

John

No Excuse November!

I've never participated in the No Shave November thing. I've never really seen the point.
This year, I'm starting my November activity--No Excuse November!

I'm going to be faithful to my exercise program and  not let the little inconveniences of life keep from my plan--No Excuses! I am still trying to get things figured out as far as what exactly my routine is going to be and I am not afraid to vary it from time to time, nor am I opposed to on-the-fly modifications to accommodate those little inconveniences. I just want to make sure that I keep moving forward (or at least keep moving).

Last week was a bust!
No worries. that was last week.
Today--we work!

It is a Meatless Monday and I started the day with oatmeal (with raisins, cinnamon, butter and milk), toast with jelly, and coffee (no cream). I haven't planned out the rest of my meals and snacks for the day, but I'm sure that a protein smoothie, some fruit, yogurt, peanut butter, eggs, etc. will be a part of the day.

I'll get my workout in pretty soon and maybe skip the elevator at work today or at least try to get a walk in at some point.

What are you doing for your health this month?

Want to join me for No Excuse November?

Be well,
John <><

Another Meatless Monday Recipe

I thought I'd share a quick and easy meatless Monday recipe.

I started by preparing some dried lentils according to the package instructions. I seasoned mine with garlic powder, some dried sweet basil and crushed red pepper.

I drained them and rinsed them with cold water and added just a little bit of olive oil.
Then I added a can of Rotel Original tomatoes and green chilis. I diced a garden fresh cucumber and a quarter of a large red onion and added them to the mix. I didn't have any fresh cilantro, but found some dried cilantro in the spice rack. After tasting it, I decided on a little more garlic and more red pepper, as well.

I sliced a large zucchini into thin slices, topped it with a generous portion of the lentils, sprinkled some Monterrey Jack and cheddar cheese on top and hit the microwave for about 35 seconds.

Yum!

I think that next time I'll make sure we have some fresh cilantro and perhaps a little fresh lime juice would be good, too!

John <><

Motivational Monday

Just a quick note to start the work week.

It is going to be a difficult week to get exercise time into my days. I'll be spending plenty of time behind the wheel on a couple of days and out of my regular routine on others. Right now I'm thinking of adding 30 minutes or so to my drive time and stopping for a brisk two-mile walk in the middle of those drive days.

I'll just have to find the time on the other days to get some activity. Body weight exercises, pushups, squats, lunges and the dreaded burpees are always easy options for exercise and fitness. Diet also proves to be challenging on the road.

For today, the challenging week proves to be motivation to get off to a good start: meatless Monday for the diet; burpees and walking for the fitness.

Have a great week!
Be well,

John <><