## Wednesday, March 11, 2009

### Serving Size, 16 Chips

Journal Entry:

Weight = 174.8 lbs; Money Found = \$1.35 (20 pennies, 2 nickels, 3 dimes, 3 quarters). Glass bottles retrieved = 21.

Blog Entry:

It is lunch time, and Mrs. MoneyWalker and I are having lunch. Today’s menu with calories follows:

Water, 12 oz = 0 calories
Hard salami, 3 slices = 100 calories
Fresh orange, small = 40 calories
Activia reg. yogurt, 4 oz. = 110 calories
Potato chips, 16 chips = 150 calories
Total 390 calories

Usually, I don’t count calories, just eat in moderation. But recently I have been counting my calories, and this lunch is certainly calorie sensitive. Notice the salami is consumed without bread or mayo and the yogurt is a type that facilitates regulation. But followers might share my shock at the potato chip data. Sixteen chips are hardly any and yet they contained a whopping 150 calories. Frito Lay’s portion size follows U.S. standards based on a 2000 calorie diet.

Indeed, for those attempting to lose weight, “calories count” says Mark B. McClellan, M.D., Ph.D., Commissioner of Food and Drugs. In 2003 he was asked to lead the Food and Drug Administration's (FDA) Obesity Working Group (OWG). The OWG was charged to create a plan to stem America’s obesity epidemic. Their web-site contains excellent information:

http://www.cfsan.fda.gov/~dms/owg-toc.html

Yet, very few of us understand the basic nutrition knowledge for losing weight or maintaining the loss once a target weight goal has been achieved. For example, a 35 year old male weighting 175 lbs, 5 feet nine inches tall, and considered mildly active, what is his daily caloric requirement to maintain his weight? Answer, 2332. For a 35 year old female, 5’ 6”, 130 lbs, and lightly active, 1746 calories are required. Back to the male, let's say instead of 175 lbs, he weighs 225 lbs. To maintain this weight, he requires 2737 calories. Even without a Body Mass Index (a later blog) we know he is overweight, in fact he is obese. If his goal is to drop a lb a week until he reaches his goal of 175 lbs, he must adjust his caloric intake by 500 calories a day. Two good free calorie calculators are as follows:

http://www.hpathy.com/healthtools/calories-need.asp
http://www.dinewise.com/calorie_calculator

The MoneyWalker weighs every day. This morning’s weight was a milestone low of 174.8 lbs. Less than a month ago on February 22nd, the weight was 180.2. What accounts for the success? The MoneyWalker added steps to his walk and began watching the calorie count of the food portions. A one-two punch, fewer calories consumed and more calories expended. It works every time.

MoneyWalker

#### 1 comment:

1. Five years ago I lost 65 lbs with some strict calorie counting. I am now trying to re-lose 15 lbs. Aarrggh. I will be satisfied with 10 lbs and comfortable jeans.

My walking/running schedule is 4 days a week for approximately 60-90 minutes with a short swim following on three days. If I didn't love chocolate so much those pounds would melt right off.

As I read through your first posts it looks like you have basically the same routine that I do. There are certain "money spots" that I hit. And like you, I am out of the door before the sun is totally up. When I come home from my jaunt the coins are put on my counter where hubby counts them. They are stored in a large old milk jar and then taken to the bank for counting when the jars are full. As we travel that money goes towards souveniers. At the end of my blog posts the amounts collected since the previous post are recorded.

I love running and walking early in the morning. And finding coins.