Lose It! Daily Summary for Sat, Nov 20th

Daily Summary for Sat, Nov 20th

for lhoop

Calorie Summary Daily calorie budget 2,223 Food calories consumed 0 Exercise calories burned 0 Net calories for the day 0 +/- for the day n/a

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 194.8 Lost So Far 16.2

Daily Log		Calories
Nothing logged on this day.

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Lose It! Daily Summary for Fri, Nov 19th

Daily Summary for Fri, Nov 19th

for lhoop

Calorie Summary Daily calorie budget 2,223 Food calories consumed 1,010 Exercise calories burned 0 Net calories for the day 1,010 +/- for the day 1,213 under budget

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 194.8 Lost So Far 16.2

Daily Log		Calories
Breakfast	360
Quaker Highfiber Oatmeal	1 Serving	160
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium, Fat, Carbs, Protein
Coffee, mocha, w/nonfat milk, decaf, tall	1.666 Cups	200
Lunch	650
Qdoba Naked Chicken Burrito	1 Serving	650
Nutrient data missing for: Sugars, Chol., Sat. Fat., Sodium, Fat, Carbs, Protein

Nutrient Summary		% Calories
Fat	2g	9.1%
Saturated Fat	1g
Cholesterol	6mg
Sodium	167mg
Carbohydrates	37g	66.7%
Fiber	22g
Sugars	31g
Protein	13g	24.2%

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Lose It! Daily Summary for Thu, Nov 18th

Daily Summary for Thu, Nov 18th

for lhoop

Calorie Summary Daily calorie budget 2,229 Food calories consumed 915 Exercise calories burned 261 Net calories for the day 654 +/- for the day 1,576 under budget

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 194.8 Lost So Far 16.2

Daily Log		Calories
Breakfast	360
Quaker Highfiber Oatmeal	1 Serving	160
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium, Fat, Carbs, Protein
Coffee, mocha, w/nonfat milk, decaf, tall	1.666 Cups	200
Lunch	555
Chicken, Garlic Herb, Weight Watchers, w/ Sides	1.5 Each	555
Nutrient data missing for: Sugars, Chol.
Exercises	261
Walking	3.5 mph 1 Hour	261

Nutrient Summary		% Calories
Fat	11g	12.4%
Saturated Fat	2g
Cholesterol	6mg
Sodium	3,062mg
Carbohydrates	92g	45.1%
Fiber	12g
Sugars	31g
Protein	87g	42.5%

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Lose It! Daily Summary for Wed, Nov 17th

Daily Summary for Wed, Nov 17th

for lhoop

Calorie Summary Daily calorie budget 2,241 Food calories consumed 0 Exercise calories burned 0 Net calories for the day 0 +/- for the day n/a

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 195.8 Lost So Far 15.2

Daily Log		Calories
Nothing logged on this day.

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Lose It! Daily Summary for Tue, Nov 16th

Daily Summary for Tue, Nov 16th

for lhoop

Calorie Summary Daily calorie budget 2,241 Food calories consumed 0 Exercise calories burned 0 Net calories for the day 0 +/- for the day n/a

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 197.6 Lost So Far 13.4

Daily Log		Calories
Nothing logged on this day.

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Tuesday Update - Words of Encouragement - Scott's defining moment

After the announcement of my blog, I sent an e-mail out to all of our clients.  I got this response back: from the Human Resources Director of our clients. Scott recently had a defining moment which he graciously has allowed me to share:

Hi Lou,

I read your blog and it's like we are using the same playbook. I can't view your photo because our web filter is wound up too tight and won't allow viewing of "social network" photos -- but I know what it could look like based on my own recent family picture. I'm 5'-7.5" (note the "towering" emphasis on my extra .5 inches)  I usually round up to 5'8'', but have to be honest with you here… Anyway, I was 189 lbs 6 months ago, and my total C was >250.  But it was when my wife and kids were looking at my 47th birthday photos and my 7 year-old daughter turned to me and stated (with no filter as children so often do) that I had a big gut. ("Where did she learn that word, and why wasn't wifey defending me, why was she smiling…?") Then my daughter poked me there ("ouch!").  So, I decided to get serious about diet and exercise. So, after a physical, a C test and setting up my own wellness plan, I'm down to 179 lbs.  My C is down to <200 as of last week!  It was tough at first giving up the burgers, chips, bread, cheese, crackers or any processed snack food that made up too much of my everyday diet 6 months ago.  At this point, I'm actually starting to crave whole fruit and vegetable snacks during the day. I'm still not ready to buy something to put my fruit in at work ("a fruit basket? It sounds too…") With winter coming on, I'm worried about the easy excuses to not workout (I like to jog) in the morning, but I keep that photo handy just in case…  It's definitely worth it! 

I hope this journey goes well for you.  Keep it positive!

Best wishes,

Scott

Go for it Scott!

Lose It! Daily Summary for Mon, Nov 15th

Daily Summary for Mon, Nov 15th

for lhoop

Calorie Summary Daily calorie budget 2,241 Food calories consumed 1,766 Exercise calories burned 0 Net calories for the day 1,766 +/- for the day 475 under budget

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 197.6 Lost So Far 13.4

Daily Log		Calories
Breakfast	360
Quaker Highfiber Oatmeal	1 Serving	160
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium, Fat, Carbs, Protein
Coffee, mocha, w/nonfat milk, decaf, tall	1.666 Cups	200
Lunch	591
Fish, grouper, mixed species, fillet, bkd/brld	7 Ounces	234
Peas, green, ckd, drained	0.5 Cup	67
Dish, rice, w/red beans, cajun, dry	0.5 Cup	290
Dinner	715
Salmon, Grilled, 6oz.	1 Each	370
Broccoli	1 Each	140
Salad, House, Side	0.5 Each	105
Dressing, Ranch	0.5 Each	100
Snacks	100
Oreo Dipped Snack Bar	1 Serving	100

Nutrient Summary		% Calories
Fat	57g	31.8%
Saturated Fat	15g
Cholesterol	229mg
Sodium	2,149mg
Carbohydrates	152g	37.6%
Fiber	21g
Sugars	51g
Protein	123g	30.6%

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Lose It! Daily Summary for Sun, Nov 14th

Daily Summary for Sun, Nov 14th

for lhoop

Calorie Summary Daily calorie budget 2,241 Food calories consumed 1,970 Exercise calories burned 176 Net calories for the day 1,794 +/- for the day 447 under budget

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 197.6 Lost So Far 13.4

Daily Log		Calories
Breakfast	160
Quaker Highfiber Oatmeal	1 Serving	160
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium, Fat, Carbs, Protein
Lunch	930
Chicken, Fried Chicken Breast	1 Each	285
Chicken, Wing, Fried	0.5 Each	135
Corn, cream style, fzn	0.5 Cup	110
Beans, green gram, mature, ckd	0.666 Cup	141
Salad Dressing, ranch	1 Tablespoon	74
Salad, All American, kit	2 Cups	50
Cobbler, peach, fzn	0.5 Piece	135
Dinner	285
Sandwich, chicken, teriyaki, w/sweet onion, w/white, 6"	0.75 Each	285
Snacks	596
Bar, granola, chocolate chip, chewy, chocolate cvrd	2 Each	300
Beer, light, Ultra	12 Fluid ounces	96
Nutrient data missing for: Sugars
Coffee, mocha, w/nonfat milk, decaf, tall	1.666 Cups	200
Exercises	176
Walking	3.5 mph 40 Min	176

Nutrient Summary		% Calories
Fat	56g	28.6%
Saturated Fat	20g
Cholesterol	191mg
Sodium	3,166mg
Carbohydrates	219g	50%
Fiber	22g
Sugars	93g
Protein	94g	21.3%

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Lose It! Daily Summary for Sat, Nov 13th

Daily Summary for Sat, Nov 13th

for lhoop

Calorie Summary Daily calorie budget 2,241 Food calories consumed 0 Exercise calories burned 0 Net calories for the day 0 +/- for the day n/a

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 197.6 Lost So Far 13.4

Daily Log		Calories
Nothing logged on this day.

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Lose It! Daily Summary for Fri, Nov 12th

Daily Summary for Fri, Nov 12th

for lhoop

Calorie Summary Daily calorie budget 2,241 Food calories consumed 0 Exercise calories burned 0 Net calories for the day 0 +/- for the day n/a

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 197.6 Lost So Far 13.4

Daily Log		Calories
Nothing logged on this day.

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Lose It! Daily Summary for Thu, Nov 11th

Daily Summary for Thu, Nov 11th

for lhoop

Calorie Summary Daily calorie budget 2,241 Food calories consumed 320 Exercise calories burned 0 Net calories for the day 320 +/- for the day 1,921 under budget

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 197.6 Lost So Far 13.4

Daily Log		Calories
Breakfast	320
Quaker Highfiber Oatmeal	2 Servings	320
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium, Fat, Carbs, Protein

Nutrient Summary		% Calories
Fat	0g	0%
Saturated Fat	0g
Cholesterol	0mg
Sodium	0mg
Carbohydrates	0g	0%
Fiber	0g
Sugars	0g
Protein	0g	0%

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Lose It! Daily Summary for Wed, Nov 10th

Daily Summary for Wed, Nov 10th

for lhoop

Calorie Summary Daily calorie budget 2,244 Food calories consumed 1,705 Exercise calories burned 198 Net calories for the day 1,507 +/- for the day 737 under budget

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 197.6 Lost So Far 13.4

Daily Log		Calories
Breakfast	360
Quaker Highfiber Oatmeal	1 Serving	160
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium, Fat, Carbs, Protein
Coffee, mocha, w/nonfat milk, decaf, tall	1.666 Cups	200
Lunch	310
Jersey Mikes Turkey Mini	1 Serving	310
Nutrient data missing for: Fiber, Sugars, Chol., Fat, Protein
Dinner	644
Peas, green, ckd, drained	0.333 Cup	45
Dish, beef wellington	1 Piece	355
Nutrient data missing for: Sugars
Potato Wedges, w/skin, 10-cut, 80% ckd, fzn, FS	3 Ounces	120
Salad, All American, kit	2 Cups	50
Salad Dressing, ranch	1 Tablespoon	74
Snacks	391
Beer, light, Ultra	24 Fluid ounces	191
Nutrient data missing for: Sugars
Oreo Dipped Snack Bar	2 Servings	200
Exercises	198
Walking	3.5 mph 45 Min	198

Nutrient Summary		% Calories
Fat	44g	31.6%
Saturated Fat	23g
Cholesterol	109mg
Sodium	1,653mg
Carbohydrates	162g	52.1%
Fiber	17g
Sugars	57g
Protein	51g	16.3%

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Lose It - Keeping Track

By now, you may have seen the daily reports on my excercise and calorie intake. I use a really cool application called Lose It! to help track what I eat and how much I exercise.  Lose It! was presented to me as an IPhone/IPod application but can also accessed on line at their website: www.loseit.com .  With Lose It!, I can:
1.  Set my weight goal and when I want to obtain that goal.  Lose It! automatically calculates my calorie intake that will help me obtain the goal in that time period.  For example,  I want to lose 1/2 lb. per week(Slow is the best way!) and my goal weight is 165 lbs.   My daily calorie budget is 2,241 calories.
2.  Now that I have my goal, each day I can enter the foods I eat, add the excercise I complete, and enter my weight and Lose It! keeps track for me.   Lose It! already has restaruant menus, supermarket foods, and the ability for you to store your favorites.
3.  Send reports to places like my Blog and other folks!  I send a weekly report of my activity to my health coach so she can see what I am eating and how much I am excercising.

Lose It! is a great tool in staying on track and did I forget to mention its FREE?  Talk to you soon!

Lose It! Daily Summary for Tue, Nov 9th

Daily Summary for Tue, Nov 9th

for lhoop

Calorie Summary Daily calorie budget 2,244 Food calories consumed 1,834 Exercise calories burned 0 Net calories for the day 1,834 +/- for the day 410 under budget

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 198.0 Lost So Far 13.0

Daily Log		Calories
Breakfast	400
Quaker Highfiber Oatmeal	1 Serving	160
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium, Fat, Carbs, Protein
Coffee, mocha, w/nonfat milk, decaf, tall	2 Cups	240
Lunch	459
Fajitas, Classic Chicken	1.25 Each	459
Nutrient data missing for: Sugars, Chol.
Dinner	359
Fish, snapper, mixed species, fillet, bkd/brld	6 Ounces	218
Beans, green gram, mature, ckd	0.666 Cup	141
Snacks	617
Beer, light, Ultra	12 Fluid ounces	96
Nutrient data missing for: Sugars
Oreo Dipped Snack Bar	1 Serving	100
Guacamole	2 Each	70
Nutrient data missing for: Sugars, Chol.
Chips, tortilla, yellow corn	18 Pieces	110
Wine, white	10 Fluid ounces	241
Water, tap	8 Cups	0

Nutrient Summary		% Calories
Fat	32g	20.3%
Saturated Fat	6g
Cholesterol	87mg
Sodium	3,255mg
Carbohydrates	156g	44.2%
Fiber	25g
Sugars	52g
Protein	126g	35.6%

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com

Lose It! Daily Summary for Mon, Nov 8th

Daily Summary for Mon, Nov 8th

for lhoop

Calorie Summary Daily calorie budget 2,237 Food calories consumed 1,770 Exercise calories burned 144 Net calories for the day 1,626 +/- for the day 611 under budget

Goals Summary lbs. Goal Weight 165.0 Start Weight 211.0 Today's Weight 198.0 Lost So Far 13.0

Daily Log		Calories
Breakfast	400
Quaker Highfiber Oatmeal	1 Serving	160
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium, Fat, Carbs, Protein
Coffee, mocha, w/nonfat milk, decaf, tall	2 Cups	240
Lunch	642
Broccoli, Steamed	1 Each	89
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium
Chicken Fresco	1 Each	426
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium
Grean Beans, Baby	1.5 Each	128
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium
Dinner	398
Spinach, baby, fresh	1 Cup	10
Salad, tossed, veg, w/o dressing, fast food	1 Cup	22
Nutrient data missing for: Fiber, Sugars
Salad Dressing, ranch	1 Tablespoon	74
Dinner, shrimp & clams, w/tomato sauce & noodles, fzn	1 Each	292
Nutrient data missing for: Sugars
Snacks	330
Oreo Dipped Snack Bar	2 Servings	200
Beer, Dry	12 Fluid ounces	130
Nutrient data missing for: Fiber, Sugars
Exercises	144
Walking	3 mph 40 Min	144

Nutrient Summary		% Calories
Fat	59g	39.4%
Saturated Fat	10g
Cholesterol	98mg
Sodium	1,202mg
Carbohydrates	152g	45%
Fiber	14g
Sugars	56g
Protein	53g	15.5%

Report generated by Lose It!. For more information or to sign up for your free Lose It! account, please visit http://www.loseit.com