Premium Chicken Breast

Recently, I decided to change my eating plan. There are two element to this plan:

  • Keep minimal food at home
  • Go out to eat more often than not

The second item isn’t like it seems, where I ‘go out to eat’ at casual places like the Cheesecake Factory, Applebees or Bubbas every night or every meal. That would become too expensive quickly. However, if I go to McDonalds or Jaggers once a day then I would be fine, I believe.

The first item is really the critical element. If I don’t keep food in the house then it is not available to eat. If I want to eat then I need to go out. I’m more lazy than normal people so I just won’t go out. Hopefully, then, I won’t over eat.

A great example is this present moment. I am hungry. Before this new plan came into play, I would step to the freezer, microwave two $1 Banquet pot pies and then consume. I kept a stock of pot pies as they are easy to prepare and eat.

At this moment, I don’t have a stock of pot pies, so I don’t eat. I can’t leave the house to go get something from the drive thru because I’m ‘on-duty-working-from-home”. So, I don’t eat.

Yesterday, I was hungry but didn’t want to go through the drive thru so I hunted for food in the deep recesses of the pantry. I found a can of Krogers Premium Chicken Breast. I must have bought this can many, many months ago. I ate it. Actually, there were two cans of Krogers Premium Chicken Breast and I ate both cans.

Maybe I will keep a stock of Krogers Premium Chicken Breast in the pantry for times like this. It seems to be a good Atkins approved food item with 3 grams of carbs per 10 oz can. If I was counting calories, a 10 oz can is 210 calories.

When I say “keep minimal food at home” I mean that I don’t want to keep a stock of chips, crackers, cookies, cheese (although it is a good Atkins approved food item), peanuts, cakes, frozen meals, pot pies and other stuff that I usually buy from Krogers and mindlessly eat in time of slight hunger and slight boredom. There has to be some food in the pantry. If anything, to survive the zombie apocalypse.

So far, after a week of this new eating plan, things are going ok. I seem to have lost some weight and I’m not over eating. So far, so good.

630 calories and 9 grams of carbs in these 3 10 oz cans of Kroger Premium Chicken Breast. iPhone 7 photos taken by Dave O on May 3, 2021.
630 calories and 9 grams of carbs in these 3 10 oz cans of Kroger Premium Chicken Breast. iPhone 7 photos taken by Dave O on May 3, 2021.

Learn to Like Fish

My triglycerides are 670 mg/dL. Someone said that is too high.

From this web site … … there are thirteen things I can do.

  • Lose Some Weight.
  • Limit your sugar intake
  • Follow a low carb diet.
  • Eat more fiber.
  • Exercise regularly.
  • Avoid trans fat.
  • Eat fatty fish twice weekly
  • Increase your intake of unsaturated fats
  • Establish a regular meal pattern
  • Limit alcohol intake
  • Add soy protein to your diet
  • Eat more tree nuts
  • Try a natural supplement

I am trying to Lose Weight and exercise regularly. I have also limited my alcohol intake to zero. I will try the other suggests as well. 

The “Eat fatty fish twice weekly” and “Try a natural supplement” seem to play in hand with this bottle of Nature’s Bounty Orderless Fish Oil coated soft gels. Pop two soft gels twice a day and my triglycerides worries are over.

Someone said this will help lower my triglycerides? Is that true?

Someone said this will help lower my triglycerides? Is that true?

Although there is a calorie impact from taking these order less fish gels. There are ten calories per gel with one gram of fat and seven and a half milligrams of cholesterol.

But, these fish gels will give six hundred milligrams of the Omega-3 Fatty Acids and a thousand milligrams of fish oil. 


The only kind of fish I like is from Long John Silvers. But, I don’t believe I will not be eating there any longer. Although, I worked at a local Long John Silvers for a few years in the early 1990s.

I will need to learn to like the fatty fish. I have learned from the above web site fatty fish  is salmon, herring, sardines, tuna and mackerel. There could be others but they were not mentioned on the web page. Maybe I can do salmon, but sardines, probably not. Maybe tuna if I can get over the foul smell.

The Fish Oil wiki page has a more in depth narrative of fish oil. As with the benefits of fish oil, there are some dangers, like toxic pollutants. It appears CVS, Nature Made, Rite Aid and GNC sold fish oil with high levels of PCBs. 

At least I bought my Natures Bounty fish oil from Krogers, so I must be safe.

Ah … carry on.

Day 11

Since I’ve been motivated recently, I’ve stopped drinking beer and begun to watch what I eat. Not that I have establish a die cast eating plan but I am becoming aware of what I’ve been blindly eating for so many years.

The Doctor says I need to follow a low carb / low fat / low sodium diet. So when I’ve looked at the nutritional labels on the food stuff that I normal eat I was simply appalled at the amount of sodium. Soups, canned chicken, salad kits all contain sodium.

One of my favorite meals is Mac and Cheese. It is easy to cook for a lonely single middle aged old man. It’s quick, easy.

However, Mac and Cheese is not cool on a low carb / low fat / low sodium diet. The package Mac and Cheese has mega sodium. I discovered that cheese contains sodium. Go figure.

So I looked at a box of raw macaroni. At least this particular Kroger brand has no sodium. Cool. I can eat macaroni with no cheese. Yet, the particular box of macaroni has mega carbs, which I am suppose to avoid.


At least my blood pressure was 137/85. A huge improvement from a few weeks ago.

A simple box of raw macaroni has zero sodium but mega carbs in a single serving. Ugh.

A simple box of raw macaroni has zero sodium but mega carbs in a single serving. Ugh.

Day 10 Update

The headache still persists.


The headache could be from the caffeine withdrawal. I went cold turkey on the caffeine on April 29, 2019. The only caffeinated beverages I’ve had were when I ate out with family. Otherwise, at work and at home, it has been only flavored water.

At least that is what some people tell me … that the headache is from caffeine withdrawal.

Otherwise, my 60 day Beer Moratorium is still in effect. It’s been 10 days since I stopped drinking beer.

Maybe the headache is partially a result of going cold turkey on the beer?

I’ve been trying to ease into the low carb / low fat / low sodium diet the Doctor prescribed. I find it hard to balance the low carb and low sodium. It seems like it is either low sodium and high carbs or low carbs and high sodium.

The only packaged food stuff that I found with 0 sodium is un-popped popcorn.

A bit of depression has crept into my psyche in the last ten days. I used the beer to stay partially ahead of the depression. The meds help too. But alas, the depression is creeping again.

If there is any feeling of success it is that my pants are not as tight as they used to be.

Yay … go me.

At least I still have the Nikon W300. Thankfully, I haven’t given that up.

A photo of the Nikon W300 taken as a reflection in the side mirror of the Honda.

A photo of the Nikon W300 taken as a reflection in the side mirror of the Honda. Photo taken on June 28, 2018.

What amazes me the most is that it has been 10 days since the start. Time certainly moves fast.

My Current Reality

So … I finally went to the doctor after an 18 month absence.

  • Weight … 211 pounds.
  • Blood pressure … 153/92.
  • Total Cholesterol : 237 mg/dl
  • Triglycerides : 670 mg/dl
  • HDL : 33 mg/dl
  • LDL : unable to calculated since triglycerides are above 400 mg/dl.
  • Chol/HDL Ratio : 7.18

The only item that remained stable during those 18 months … the weight.  Go figure.

She also said I’m at risk for Type 2 Diabetes.

Ugh. Double Ugh.

Immediate Reaction:

  • Stop drinking beer for 60 days
  • Stop drinking Diet Mountain Dew or any caffeinated beverages while at work and home. Drink flavored water.
  • Get serious about a walking program

Maybe I will do the following :

  • Buy a new bicycle … gave my old bicycle away about twelve years ago.
  • Start the Couch to 5K program again

The Doctor wants me to :

  • Focus on weight loss
  • Exercise for 30 – 40 minutes 4x weekly
  • Follow a low carb / low fat diet
  • Stop eating bread, potatoes, rice and pasta.
  • Keep salt intake to less than 1500 mg.

Ugh … Some minor thoughts …

Velveeta Mac & Cheese has been my staple for a while now. I’ll need to stop eating that.

I’ll need to order a chicken Caesar salad when I go out to dinner with my parents on Thursday nights. Usually, I order the Smothered Chicken with mashed potatoes. Although the chicken would be good on a low carb diet and the cheese and bacon it is smothered in but the mashed potatoes … probably not.

The doctor said to keep my Sodium intake to under 1500 mg. A can of Campbells Creamy Chicken Noodle Soup has 1,720 mg of Sodium. I usually have one can (sometimes two) for lunch on a normal workday. It only has 470 calories, which is ok for a lunch meal if I was calorie counting but not when I’m counting Sodium.

I don’t like cooking meat products in the kitchen as the grease seems to splatter everywhere. Maybe this is an excuse to buy a propane grill.

I love this soup. But, the sodium content excludes my consumption. Bummer

I love this soup. But, the sodium content excludes my consumption. Bummer

Bus Riding Downtown

On Saturday, June 9, 2018, I rode an Indy Go bus from the south side of the city to downtown.

I know that most people would say “so”, “big deal”, “who cares”. But, for me, it was some what of a personal milestone. I never ridden an Indy Go bus as an adult. And, I only rode on the city bus once or twice as a teenager.

Of course, during college I rode the campus bus but I’m not counting that.

So what was my experience.

  • There is a lot of waiting. Waiting at the stop to ride the bus downtown. Waiting at the Transit Center downtown to ride home. If I had driven my 2000 Honda Civic, there would be no waiting, unless it was waiting in traffic.
  • It’s not a smooth ride. Indianapolis streets are the worst. Pot holes every where. Joe Hogsett (the mayor of Indianapolis) hasn’t done a great job repairing city streets, in my opinion.
  • The people. An entire mix. Black, white, Indian, old (me), young. We all sat in silence during the bumpy ride.

Why did I ride the Indy Go bus downtown?

Well, other than wanting the experience of waiting for and riding the bus, I wanted to take photos at the 2018 Indy Pride Festival.

Not that I’m gay. I’m as straight as they come. But, I wanted to take photos at the parade, show support, etc. I even bumped into my second ex-wife.

And, I could walk around downtown for a few miles and burn some calories.

I knew the festival would be a colorful event. And the ambient light was good for photos. I walked through the crowd and took over 384 photos. Some are great photos, most are mediocre, some are my usual creepy shots. Most everyone I encountered was happy to pose for me (G-rated poses).

I had a lunch at a restaurant on Mass Ave (Bru Burger) and drank two beers. So, my 9 day streak of no beer calories came to end at the Bru Burger. I have no idea what the calorie count of the juicy cheese burger with fried egg and french fries was

Self Portrait from the 2018 Indy Pride Festival (look in the sunglasses).

Self Portrait from the 2018 Indy Pride Festival (look in the sunglasses).


After the parade, I burned lunch and beer calories by walking with the crowd to Military Park were the festival was gathering. However, a nasty storm was blowing in and the officials evacuated the park. I had not enter the festival grounds when they declared the evacuation but was directed toward the IUPUI campus.. I found shelter under a tree in front of the Heron Art School building.

One person walking by suggested I find shelter in the building instead of under the tree.  A sensible man would. But I stayed under the tree. Maybe a lightening strike would cure me of this depression?

When there was a break in the storm, I walked to an easy-up tent that was still standing and stood underneath it for a few minutes. When it was apparent the storm had passed, I walked through the empty and soaked festival grounds and back to the Transit Center.

I waited over 40 minutes for the bus for the ride home. My shoes were soaked from the storm.

I pulled the string for the bus to stop where I wanted to get off. I parked my 2000 Honda Civic near the bus stop so I drove home in my still-soaked shoes and wasted my of the remainder of the day.

If I take the bus downtown for a future photo opportunity, I could walk to the bus stop. It’s about a mile from the house and would help in the calorie burning effort.

March Goals

It is hard to believe that it is March 1, 2017. With the new month I thought I would outline a few goals I would like to see occur in March 2017.

  • Lose 6 pounds. My current weight is 176.5. I would like to be under 170.5 by March 31. My weight loss for February was about 8 pounds. So, I believe I can lose at least 6 pounds this month.
  • Complete the first week of the C25K program. I’ve worked through several C25K workouts since I started this weight loss effort on January 1, 2017. However, I haven’t been consistent. So, I have to restart with the Week 1 Day 1 workout whenever I feel like running. I really need to be consistent and devote more energy and effort to running. I want to continue to walk as exercise but need to add running into the mix. I believe I can devote at least 3 of my evening workouts to running and the C25K program a week.
  • Continue to track calories everyday. I’ve had great success in tracking calories with the My Fitness Pal app. What I’ve found is that tracking calories puts a limit on my eating. Even when I’ve exceeded my daily target, I am still aware of my calories and my limits.
  • Blog at least 5 times a week. I don’t know why but reading about other people’s weight loss and exercise efforts has motivated and helped me in my own weight loss and exercise efforts. And, when I write about my own effort something happens in my psyche that helps me to stay motivated.

I’m confident that I can do this. Of course, sometimes life gets in the way of my plans and objectives but hopefully I can overcome any future obstacles and stay motivated in my pursuit of weight loss and exercise.

I wish everyone great luck in their March 2017 goals.

To Begin the Week

176.1. Yay, I was blessed with weight loss this week. My eating was bad enough on Sunday (2/26) that I expected a mega gain. Instead, a loss. A true blessing. The total weight loss so far is 23.7 pounds since January 1, 2017. I have been at this effort for 8 weeks so my average is 2.96 pounds a week.

I’m glad to begin this fresh week. Things were a bit scrambled over this past weekend and I felt and sort of gave into a minor binge Sunday evening. This new and fresh week is opportunity to reset and regroup.

In past weight loss efforts I’ve floundered after about 8 weeks into the program. It’s time to strengthen resolve and effort to stay on track.

Sunday Dinner

I went out with my … first ex-wife … for a late lunch – early dinner on Sunday 2/26. Isn’t that strange? We remained friendly after the divorce in 1999. She married a good man and he’s fun to be around. They were in the neighborhood to drop off some stuff for our son, who still lives with me, and invited me to go with them. So cool.

We went to the Outback. I ordered the Alice Springs chicken and fries. It was so good but cost over eleven hundred calories. My eating wasn’t too good on that day with popcorn (air-popped) and handfuls of Spanish peanuts and yogurt.

I ended the day at 2,384 calories, which is 774 calories over my target of 1,610. And, there was no exercise that day to offset any calories.

That is why I feel blessed for the weight loss this week.

Calories for the week

  • Monday 2/20 : 1,200
  • Tuesday 2/21 : 1,295
  • Wednesday 2/22 : 1,160
  • Thursday 2/23 : 1,764
  • Friday 2/24 : 1,275
  • Saturday 2/25 : 1,351
  • Sunday 2/26 : 2,384

The total was 10,429 calories for the week. That averages to 1,490 a day. I was over the target on two days.

Exercise for the Week

I exercised on five days of the seven day week. I walked 25 miles for the week. On Friday 2/24 I was able to get in a C25K workout within the miles. It was the Week One Day One workout and it was enough for me. I did that workout on the treadmills at Planet Fitness, so I was able to ‘exercise’ my membership and get in a C25K work out at the same time.

Van Dwelling In the Hospital Parking Lot

My Mom had a series of small strokes on Saturday morning 2/25. She was taken to the hospital and clots were discovered after a series of MRI and CT scans. I spent most of the day on Saturday at the hospital, as did my siblings. The doctors say she will make a good recovery but the recovery will take time and there will be time spent in rehab.

While at the hospital I came upon this van. It looks like a van dweller van. There is a Honda generator mounted on the back of the van with an air conditioner in the penthouse top. The is also a Fan-Tastic fan mounted on the penthouse top as well.

Hospital parking lots are a popular safe place for van dwellers to park overnight. But this van did not move the entire weekend, so maybe it is used by a doctor, nurse or resident?

Possible Van Dweller in the hospital parking lot. Discovered on Sunday February 26, 2017.

Possible Van Dweller in the hospital parking lot. Discovered on Sunday February 26, 2017.

Wishing everyone a great week.


Happy Valentines Day

I made it through Monday February 13, 2017. It was a typical day. Working 9+ hours, sitting at a desk programing web sites, photoshopping images, wishing for Friday night, fighting the afternoon headache, listening the three office narcissists rag about world politics, dams in California, climate change.

My calories for the day totaled 1,181. This is far below my target of 1,610. My exercise calories totaled 451, which accumulated from the five walking miles. I kept the eating in tight control with a Slim Fast shake for breakfast and dinner and a large chucked chicken, bacon and blue cheese salad for dinner.

I stopped at The Flying Cupcake to pick up Valentines cupcakes for my ex-wife and her partner and son. Instead of gift cards this year I thought cupcakes would be cute. It was somewhat difficult to resist the urge to consume a flying cupcake myself. Thankfully, I was  strong enough and delivered the box of four cupcakes to say “Happy Valentines Day”.

A Narcissist Conversion

Narcissist #2 tells the story of his neighbors. The neighbors are somewhat reclusive, polite but prefer to stay indoors and to themselves. They maintain their house and yard to make it presentable as does the other neighbors. But as Narcissist #2 says, they don’t ‘enjoy’ the outdoors and hang with the neighbors like he does. As Narcissist #2 says, over the beautiful warm weekend the parents, who have three kids, emerged from their home with a fourth bundle of joy.

Narcissist #1 says to Narcissist #2, “Two letters, B and C”.

Narcissist #1, who is a one-and-done parent, says the B & C statement (birth control) as though all families should be like his, one father, one mother and one child. This is the solution to all of societies’ woes. Less population to feed or house, cloth or care for. Remove those whose quality of life is insufficient to his own. Deny basic rights to those whose IQ is inferior to his own.

Narcissist #1, who I regard as the king of all narcissists, is non apologetic about his point-of-view. Even if he judges those, like me, who has four kids.

Wishing everyone a happy Valentines Day !!


Sixth Week Review

181.1  There was a 1.2 pound weight loss this week. I feel blessed and lucky to have any kind of weight loss this week as it wasn’t my best eating week since I started this weight loss effort.

I’ve lost 18.7 pounds since January 1, 2017. Even with the low loss this week, my weekly average is 3.11 pounds. I guess that isn’t too bad. To double-check: I started on January 1 at 199.8 pounds. Now I weight 181.1 pounds. That is a loss of 18.7 pounds, 199.8 – 181.1. I’ve been at this for six weeks, 18.7 / 6 = 3.11.

My original intent was to lose only 1 pound per week on average. The current average is 3.11 pounds. I’m encouraged by that. And, far ahead of my original plan.

Calories for the Week of February 6 – 12, 2017.

  • Monday 2/6 : 1,536
  • Tuesday 2/7 : 1,195
  • Wednesday 2/8 : 1,412
  • Thursday 2/9 : 1,535
  • Friday 2/10 : 2,557
  • Saturday 2/11 : 1,654
  • Sunday 2/12 : 1,005

Total Calories : 10,804. The daily averages was 1,543.

The was two days (Friday & Saturday) I went over the target of 1,610. Friday was a mega overload with 947 calories beyond the target. On that night, there was a dinner of a fried crispy chicken sandwich and tater tots and two slices of sausage pizza. Plus a lunch of a cashew chicken salad. It was a heavy eating day. I had some stomach issues after the pizza. After all that eating I felt a binge coming on late Friday night. Thankfully, I feel asleep before I could wreck even further the calorie count.

Saturday was a little better. However, there was a giant cupcake waiting for me at the end of the day, which I could not resist. The cupcake, which was so good threw me over the target.

Most of the week was spent near the target. Monday and Thursday eating was close enough. There was birthday cake and ice cream on Thursday.

Sunday was the lowest day with only 1,005 calories. But I intentionally limited the eating as to not unduly influence the weigh in number this morning.

Exercise for the Week of February 6 – 12, 2017.

I exercised six days of the week. Friday was the only day I wasn’t able to exercise. I walked 23 miles over the week. I guess that is not too bad. However, I only climbed onto the Max Trainer once. And, I did not run at all. I did not even attempt to run at all this week.

The highlight of the week in regards to exercise came on Saturday, 2/11. It was such a warm day for mid February in central Indiana with temperatures in the low 70’s. I took advantage of this unseasonable warmth and drove to the Fort Harrison State Park in Indianapolis.

Other people had the same idea as the park was crowded with hikers, walkers, runners and cyclists. There was even a long line at the gate to get into the park. And there was even a longer line at the gate when I left. I hiked the Lawrence Creek trail for about 3.7 miles. It was a muddy trail. But, otherwise, it was a good time to be outside.

Walnut Trailhead of the Lawrence Creek Trail.

Walnut Trailhead of the Lawrence Creek Trail. Photo taken on February 11, 2017.

Non Scale Victories

There were two NSVs this week.

The first was when I was able to comfortably move to a tighter notch on the belt. That means there has been some loss of circumference around the mid section.

The second was when I tried on a pair of hiking pants. I bought this pair almost two years ago. I bought them for my June 2015 trip to Colorado. The pants were too tight when I bought them. I could squeeze into them. It was uncomfortable but bearable. The pair was a large size but the extra large was too big. Even though the pair was too tight, I bought them anyways. I only wore the pant once during the trip. They have been in the closet ever since.

When I decided to drive to the park on Saturday afternoon to hike I tried on the hiking pants to see if I could fit into them. And, I could. And, I could comfortably. Wow. What a rush of satisfaction.

Other Things

This morning, my blood pressure was 113/75 with a resting heart rate of 60. Wow. That is a great number for me.

I had only two beers last week. One on Monday 2/6 and one on Friday 2/11. That brings my total to 3 beers for the month.

On Sunday afternoon, I worked on stretching my final painting. Now, all the paintings I’ve done since August 2016 are now stretched and ready to hang or give away. I also built two frames for future paintings. During the time I spent in the workshop I really wanted to drink some beer. In the past, a Sunday afternoon would have been spent working in the workshop and drinking beer. However, since I am trying to lose weight, drinking beer in the same quantities as before is just not conducive. It was hard to say no, especially when I had already believed I’ve wrecked the weight loss effort for the week with all the overeating on Friday and Saturday. Thankfully, I stayed the course and did not have any beer.

Wishing everyone a great day and a great week.