The Sweet Truth About Chocolate

i am an unrepentent sinner when it comes to chocolate. The darker, the better. add hot chilis or bacon? Better still. I ran across this post which is loaded with good information, and thought since Valentines Day is at hand and we are all most likely going to eat some, why not share this?

how do you feel about chocolate?

Source: The Sweet Truth About Chocolate


I am back……..

After a long absence, I am back. I feel better about the decision. I was looking back at some of my old journals and I saw the results then versus now. The level of focus then versus now. The progress, then versus now.

And guess what?

“Then” wins every time. I have been scattered, fragments, randomly flailing about with no direction, no progression towards an unclear goal.

And not just with fitness, but with myself, my life, my marriage. Everything in general. I tell myself I strive for improvement, but with no goal or yardstick to measure it, what is the point?

So I am re-committing myself… myself. This blog needs some upgrades and redecorating, New categories, new content and whatever else I can throw in.

Stay tunes. More to come very soon.

Sick days

It started Thursday at work. I was wasting time yapping with my friend Derek in his little office when he told me that he had gone to the doctor that morning and he had bronchitis. Thanks Derek for coming to work ….that would have been useful information in the days prior when you were coughing and hacking.

So Thursday I started to feel it a little. By afternoon, I knew I was sick. I took a sick day Friday after not getting a lot of sleep the night before, and my chest feeling like it was full of hot rocks. By afternoon I had about every cold symptom there is.

Today, my chest has cleared up somewhat. But now everything has moved upstairs. My nose is running, one sinus cavity is completely clogged. I feel like hammered shit. Of course the only tissues I had in the house were cheap ones, so my nose has been paying the price. I have since upgraded to something with lotion.

Nutrition -wise this has been sort of a abject failure the past few days. The only thing saving me right now , is the fact that I am not that hungry, thus not eating that much. Luckily I was already down some weight for the week prior to getting sick. So I may just break even this week. It’s hard to eat clean when you don’t feel like making anything healthy.

I may just try and keep some organic canned chicken soup , or something of that nature in the cupboard or freezer as a back-up plan. Being sick should not be used as an excuse to eat bad. Besides, I am sure all the processed crap is adding to my feeling like shit. Especially as clean as I was eating.

I am keeping up on my water consumption, supplements, and have added in some extra zinc twice daily, and vitamin C with echinacea twice daily. Also, a big shout out to Traditional Medicinals. Their Gypsy Cold Care and Herba Tussin bo0th did an excellent job combating the worst of the symptoms. And they taste good with a shot of honey in them.

Another thing that is really getting me down is not going to the gym. I miss it, and I am probably well enough to go. But why do that to everyone else there? So I will keep doing as much stuff as right as I can and look to return Monday afternoon.

I still plan on posting a Monday update anyway.

Holy crap

I haven’t ran in a while. I mean besides the 200/400 meter intervals in crossfit abd the occassional 800 or odd mile.
So about a week ago I tried a walk/jog interval on the treadmill. I didn’t have a goal when in started but eventually I wanted to see if in could do two miles in under thirty. I came up just short. 1.97 miles. I was really pissed.
That was a few pounds and a bunch if workouts ago.
So today I decided to try a repeat. call it a benchmark. I definitely ran as much as I walked this time. 28:45. It felt a lot better. Not that I had a long and glorious running career, a few half assed 5ks…..but I didn’t realize my running has suffered this much.
So my spring goal is surely a 5k now. I would like to get back up there again to where I can manage one in under 45 minutes.
Now I just need to work on adding in distance. Then reduce the interval….or do I have that backwards? This will require some research.

Monday…facing myself.

I decided at the beginning of this, that every Monday would be sort of a personal accountability day for me. Really, every day is. But Monday would be a symbolic accounting where I would own my results from the previous week, and use the results to help plan the upcoming week.


So every Monday I do the following:

1. I officially weigh myself on Monday’s.

2. I log my total weight loss that from the beginning until that morning.

3. I measure my waist.


Now there are a few things that people say you shouldn’t do here, and I will explain some of them. First, I don’t subscribe to the whole counting calories thing from an absolute standpoint. Yes, I do watch the daily caloric intake. But I make sure those are quality calories. Veggies, lean protein, healthy fats, and in the somewhat correct proportions. Except an occasional cheat, that means no flour, rice, pasta, white potatoes….basically paleo. My body seems to react favorably to that from an energy standpoint.

So my weight at my “official” Monday weigh-in is what I base my total caloric intake for the week. I usually take my maintenance number and subtract a daily goal. I try not to go too low or I notice I am really hungry and not happy.

My calories throughout the day are spread into 4 meals and a snack. Some days I may add an additional burst in the form of a post-workout shake or protein smoothie.

I have added in waist measurements every Monday. This way, it’s about a combination of that number on the scale and my waist (gut……). I am not sure where my ideal weight is. My goal right now is 50 pounds, but I would stop sooner based on how I look and feel if need be.

I actually weigh in every morning, but I only recalculate calories every week. This way there is no¬† micro-trending hassles and it makes keeping a journal a little easier. By weighing and counting and logging everything I put in my mouth, I am learning a lot about my body and how it reacts to food. I would encourage everyone that hasn’t done it to try it once. I can tell not when I am bloated and can approximate why. It also reinforces that I am 100% accountable for everything I put in my mouth and the results are easily quantifiable if you know how to look.

Maybe we are all out of touch with our bodies? That would explain a lot.


So on 12/22/14 here is where I started:

283 pounds (the fattest or heaviest I have ever been)

Waist: 49.50 inches

Here is where I am now:

Weight: 280.4

Waist: 49.25

For some reason I am a bit bloated. My weight goers up and down a little throughout the week, so tomorrow I expect to be a bit lower. On the chart, the line still trends down. So that’s good news. I will post next weeks results on Monday.