How did you start your day today?  Was it with a well-balanced meal, a light snack, a drive-through quickie, or perhaps nothing more than a cup of coffee to-go?  Did you begin your day on the right foot or the wrong one by skipping out on breakfast or filling up with less than healthy junk?  Many say that breakfast is the most important meal of the day and from a dietary standpoint, there is certainly plenty of data to back this up.  With benefits of decreased body mass index, reduced fatigue, and improved cognition, you can’t go wrong by starting off the day with a little brekkie.  And let’s face it, when you eat a proper meal for breakfast, there will be less snacking throughout the day, right?!  I recently read that studies show that more people who skip out on breakfast tend to be obese because of the snacking that inevitably occurs as a result of missing out on the morning fill-up.  Yikes, huh!!  So what is your breakfast of choice?  For the past few weeks, my breakfast of champions has been granola and yogurt mixed with fresh fruit, which I’ve found to be very satisfying.  And just the other day, I rediscovered a breakfast of the past: oatmeal.  You hear so much about the benefits of oatmeal so it was interesting for me to find out a little more information on exactly how good oatmeal really is.  This is by no means a scientific study but the points below do speak loud and clear of the reasons for including oatmeal in the diet.

• Studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease.

• The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you’ll feel full longer, i.e. oatmeal can help you control your weight.

• New research suggests that eating oatmeal may reduce the risk for type 2 diabetes.

• With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural.

• According to recent studies, a diet that includes oatmeal may help reduce high blood pressure.

• Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and iron.

• The fiber and other nutrients found in oatmeal may actually reduce the risk for certain cancers.

• Oatmeal is quick and convenient. (And it’s CHEAP!!!)

• Oatmeal can be absolutely delicious!

This is a summary of information that can be found in the article, “10 Reasons to Eat Oatmeal,” by Mr Breakfast.

So are you ready for some oatmeal or what?

To finish things off, here are a some breakfast-related quotes that are completely unrelated to this post:

Expect problems and eat them for breakfast.
Alfred A. Montapert

Feedback is the breakfast of champions.
Ken Blanchard

Hope is a good breakfast, but it is a bad supper.
Francis Bacon

I went to a restaurant that serves “breakfast at any time”. So I ordered French Toast during the Renaissance.
Steven Wright

My wife is my first audience. She’s a tough lady, so I can’t say that I ever scare her. Except, of course, when she sees me the way I look before breakfast.
Dean Koontz

Bill Clinton’s foreign policy experience stems mainly from having breakfast at the International House of Pancakes.
Pat Buchanan

Happy New Year!  So far, how is everything going for you this year?  Are you off to a good start in 2010 or are you looking for the reset button already?  Did you set goals for this year, laying out the things that you didn’t quite achieve in ‘09 or perhaps things that you’ve always intended to do but never seemed to accomplish?  Are you being true to those goals or are they slowly becoming the New Year’s Resolutions of 2011?  As for me, it might surprise you that I haven’t taken time to contemplate my goals for the new year.  I could easily create a dirty laundry list of plenty of things needing change in my life, especially if my wife were to help me, but I’m not quite there yet. ;)  It’s been a terribly busy month with work pouring out of our ears and playing tour guide for our house guest of three weeks.  In terms of diet, we’ve eaten out so much lately that I need to check myself into MSG rehab.  It’s been a challenging month with the impossible combination of work and home life [happily] interrupted; with so many things going on, our schedules haven’t been regular and naturally, the same is true of eating habits.  But this week we start fresh.  My wife is officially done with college, our house guest has returned to Taiwan (So nice to have you stay with us, Teresa!), the holidays are finally over, business is just as crazy, but things are getting back to normal.  So last night, I started the week off by taking laps around our neighborhood.  It’s a far cry from Iron Man training but it is certainly a step in the right direction.  It’s time to get moving and get back on track with eating right, too.  I do feel a little off as fruits and vegetables have taken a backseat to Styrofoam container takeout food, but it’s time to get back into gear.  I haven’t fallen but I have slipped down the slope of convenience, so it’s time for change, or else!  Speaking of which, I’m going to finish the day with more laps around the block, so I best be on my way!  I wish all of you the best in 2010.  Let’s take it one day at a time!!  Good luck!!

In just over two months, I’m proud to say that I’ve officially lost 20 pounds, which I hope will serve as encouragement to all.  You can do it.  Sí, se puede!  Weight loss is possible with effort.  One meal at a time, one exercise session at a time, it’s about focus and dedication to achieving a goal.  There is sacrifice involved, but personally, I would much rather give up junk food than carry around the extra weight.  Which is more important to you–Doritos, Coke, Snickers bars, and apple pie, or being at your ideal weight?  Since I know that I am not one who can eat all that I want to under the sun and maintain a healthy weight (like my wife), I’ve given up the junk.  I began my journey with the idea that exercise would be what sets the tone for my weight loss, but contrary to my initial thoughts, to this point, it has been controlled portions and watching what I eat in general that have guided me along the way.  It feels great to have come so far in so little time.  I’m very thankful to my wife for her support and all others who have encouraged me.   I feel great.  Thank you, everybody!

Merry Christmas to all!  Tis the season in which many of us indulge in indulgence.  Holiday spirit fills the air and holiday goodies surround us.  Food, folks, and fun in every direction.  So how would you characterize your holiday season in terms of diet?  Are you eating responsibly or are you plowing through the rows and columns of See’s chocolate gift boxes?  Are you slipping or are you staying on track with your diet?  How many Starbucks holiday drinks or Eggnogs have you had?  How many green and red M&M embedded cookies have you eaten?  Based on your eating habits as of late, are you already planning your New Year’s Resolutions?  Do you find that you may be eating out more because of holiday shopping or social engagements tied to the holidays?  Are you being naughty or nice?

As for me, things have been insanely busy with our business this month and I’ve been working some pretty crazy hours lately, or I should say, crazier than usual.  It’s been challenging to have time to eat at regular times, let alone cook healthy meals at home.  I’ll be the first to admit that we’ve eaten out way too many times lately.  It’s mostly Thai, Japanese, Chinese, Vietnamese–basically, anything that is Asian and ends with “-ese”–which may be better than what you get at Jack in the Box (besides the Ultimate Cheeseburger, right!!!), but still, eating out is eating out and it’s just not good for dieting.  As a result, I haven’t lost weight in the same consistency for two straight weeks and this past week, I only maintained my weight, which is the first time for me not to lose–this is a red flag for me, of course.  But when things are this busy, not to sound defeated but I’m not sure if I can realistically expect more than simply maintaining my weight.  My hand is not in the cookie jar, so to speak, and I’m being good for the most part, although I have enjoyed a couple of alcoholic beverages and some mild snacking lately that I should be careful of.  I have not been defeated by the holidays but I am just trying to get through the busyness of the season as soon as possible.  Once the air clears, I’ll start with my food log again and get to the gym as well.  Until then, I wish all of you a Merry Christmas and a happy holiday season filled with joy and hopefully a few less cookies!!

By the way, in case you are wondering what a picture of my crotch is doing here, no, it’s not an attempt to spread holiday cheer and please don’t tell me if it has done that for you! haha  It’s a visual statement of jeans that fit.  Two months ago, I could not fit into these jeans and now I do quite easily (even fresh out of the dryer!!)  It’s nice to fit into my clothes again!!  Merry Christmas!!

By the way I crave cheese, it’s pretty safe to say that I must have been a mouse in a past life!  Without the slightest hesitation, I can slice off a thick chunk of cheese and eat my way through the entire block in what I guarantee to be record time.  It’s a sick and twisted addiction that only a mouse understands!  But I am distancing myself from my past life as a mass cheese consumer with a simple slice of wisdom in my shopping: buy it by the slice.  We haven’t had cheese in the house since my diet started in late October but last night, we just had to have grilled tuna melt sandwiches with Pepper Jack.  We talked about it and decided that even though it probably makes less financial sense to buy only a few slices at the deli, it makes so much more sense for us as a couple to buy only what we need.  Thankfully, I’ve grown to the point where I no longer indulge myself in unhealthy snacking or overeating, and since we’re trying to eat better, which naturally includes consuming less of things like cheese, it’s a good idea to not overbuy so we [I] don’t overeat!  It’s not exactly rocket science but this is what works for me.  Do you have any “cheese” in your life?

p.s.  While writing this post, I walked into the kitchen for a quick coffee refill and discovered my wife eating a slice of Pepper Jack.  It seems that I married a bird of the same feather or a mouse of the same… I don’t know!

A quick update:

• Blogging has taken a backseat to other things going on at the moment but the diet is going strong.  I still update the food log no matter what though and I’ll try to get a couple of posts in this week.
• It’s cold in Southern California, you know, as far as “cold” goes in Socal!
• We are incredibly busy with work.  Thank you, Christmas shoppers.
• With such a busy schedule, we’ve eaten out quite a few times lately but that’s how it goes.
• I am now a member of the esteemed 210’s club!

I weighed in this morning at 221.3, which means that I have a real chance at breaking into the 210’s by next week!  Oh, yeah!!  Without exception, I’ve lost weight every week since starting my diet.  The last few weeks, I haven’t exercised at all due to illness but I’m still concentrating on my food diet, which may be the most important thing of all!  Folks, I’ll go ahead and say it: by this time next week, I’ll have made my departure from the 220’s!!  210’s, ready or not, here I come!!

p.s.  In case you are wondering, yes, I am yawning in the photo above.  It’s been a tiring week!!!

In the spirit of celebrating Thanksgiving, I was mathematically prepared to rationalize the impossible: one carefully-measured sliver of Marie Callender’s pecan pie!  But my pie theory was disproved by family members with much better intentions than I.  My attempt looked something like this:

(16/5 − 4/239) − 1/3(16/5³ − 4/239³) + … = 3.14159… = must have pie!

As they say, retrospect vision is 20/20 and in this case, I see exactly where I went wrong.  I contemplated my decision out loud–to eat or not to eat–carefully weighing out the reasons why it made sense for me to eat pie on Thanksgiving Day.  But I didn’t act fast enough.  Essentially, I was the driver with the opportunity to safely turn left but hesitated in the midst of oncoming traffic and got stuck with a car full of backseat drivers able to point out my faltering judgment.  Ultimately, the “drivers” were correct in their assessment, making it clear that it just wasn’t worth spoiling the effort I’ve made to this point, and what better way to start the holiday season than by refusing pie!!  “Just say no, Cory!!”

So instead of pie, I had a second helping of salad.  I took it to the greens and it was the right decision, although I think that a piece of pie would have been okay by my calculations.  So I’m left without a sweet taste in my mouth but I suppose that I topped off my Thanksgiving meal the right way.  Thanks for watching my back, people!!

Are you ever so busy that you forget to eat?  This morning, my brother called and we decided to get together for coffee on the spur of the moment.  So I quickly showered and the next thing I knew, I was out the door on my way to meet my brother and indulge (as much as I allow myself to indulge these days) in my drink of choice, a café au lait with soy milk or a “soy misto” as some may say.  At the get-go, I knew that I would probably be gone for at least a couple of hours so I did take a banana with me, but what I thought would be just a couple of hours ended up being much longer.  We had a nice time talking and catching up and we later moved the conversation back home, all the while not realizing that I had eaten just one banana the entire day.  Soon enough, it was past five o’clock and I was tying up loose ends to finish the business day before going to an appointment, so I grabbed my second banana of the day hoping that it would hold me over.  It’s probably not a good thing to only eat two bananas at such a late point in the day and then to finish the night off so poorly with just a few bites of Chinese takeout and some crackers, but when things are busy (and poorly planned out on my part) this is what can happen.  It’s tough being on-the-go and trying to get so many things done and keep with the diet.  On a day like today, honestly, it really would have been best to just drive through McDonalds.  That way, at least I would have gotten enough to eat…  Oh, well!  To a healthier tomorrow!  Happy Thanksgiving, everybody!!

Not feeling well at the moment.  The diet continues but my health has seen better days.  At last, I have fallen victim to what is going around but hopefully not for long.  On the diet front, this morning, I weighed in only one pound less than the last week, which is below my average weekly reduction but at least I didn’t gain, right!  Everybody, stay healthy and try not to get this nasty thing, whatever it is (hopefully not H1N1).  Have a good one!!

Intrigued by diets that require some kind of action before consumption, my wife and I thought it would be fun to document all of our food intake by taking a photograph each time we ate or drank something (besides water).  I guess this is how we spent our time back in 2005!  What else can you do at the start of the miserable rainy season in Japan, right?!  This was only intended to be a fun photo experiment and as you will see by the foods we ate, that it has absolutely nothing to do with weight loss (back then, I didn’t need to lose weight and my wife has no weight to lose!!).  So I thought it would make for a fun post to change things up a bit.  Enjoy!!

My growth is now visible.  No, I haven’t eaten cookies that fattened me back up to my original weight, but something has changed that is of crucial importance to my dieting success.  What I thought was impossible has become a reality: I now have will power!  Believe me, a box of cookies never stood a chance in my cupboard until they met the new me.  It wasn’t because I have a sweet tooth and couldn’t resist eating sugary snacks, because that has never been the case for me.  I was always more of the human garbage disposal type–doesn’t matter what it is, but I’ll devour it if it’s in front of me!  That was then, this is now.  Approaching one month of successfully avoiding garbage snacks has made me realize that I’m much better without it.  I’m breaking free from the mindless snacking and I’ve come to enjoy eating salads and much healthier foods since I started my diet.  Each choice that I make will take me either one step forward or back, and I choose to go forward, powered by the will to be healthy.  I want to be in shape.  I want to be a fit and healthy husband.  I want to be better than I am.  I have the will power and I’m doing this!!

p.s.  Honey, enjoy your “Winter Oreos” but I won’t touch them.  Not now anyway.  They sure look good though!!

Busyness between work & family life has kept me from blogging this past week, but I’m happy to report that all is well in the diet world.  Exercise has been a challenge this week due to not feeling well; it’s in these times that I know I should not overdo it.  Whatever seems to be going around is certainly having a go-around in my system and I’m so ready for it to be gone!  Sickness, please go away so that I can get back in the pool!!  Life has been crazy to say the least but I’m doing my best to be healthy.  So far, so good.  I’m comfortable where I’m at and I’m pleased with the progress.  This is not a temporary thing for me so I gotta keep it going!!  I think that I’ve lost over ten pounds now but we’ll see tomorrow morning on my weekly weigh-in!  By the way, even though I’ve been distant from blogging this week, I have made effort to keep up on my Food Log for anybody interested in seeing (or scolding me for) what I’m eating!!  Have a great Sunday and be well!

Dear Plate Across from Me,

You may think you’re better than me but you’re not.  Being the so-called “Special” with that silly picture of yours pasted on the front cover of the menu and consistently winning the popularity contest at our restaurant, it’s not all that it seems.  Look, I may be easily missed in the healthy section on the back page of the menu, but my whole wheat, walnut & blueberry-filled, banana-topped goodness is nothing to scoff at, okay!  Are we clear?  I’m just being honest and I’m not done.  You’re nothing but a high-calorie, grease-filled, classic American breakfast that makes me salivate!  I know you think you’re hot stuff because of your juicy sausage, perfectly-browned and crispy hash browns, and those pancakes made with regular flour, not wheat flour–are you serious?  I made need a minute here to rethink my order.  Fly, please land on me to give me an excuse to refuse this healthiness.  And just look at what’s happening with the strawberry syrup-saturated consistency and literally a mountain of whipped cream that I could ski down.  I mean, where are the pancakes anyway?  I can barely even see them and I so badly want to dive into that cloud of whipped cream and bathe myself in the sticky strawberry sweetness.  You call that presentation, too, which just kills me as I stare at your glow.  Just for the record, this competition is not over until our customers get up and leave this place, yours needing to be rolled out of here and any minute ready to doze off into a sugar-induced nap, and mine, not quite full, wanting more food, and a little less of the nutty aftertaste of pancakes that taste more like toast than anything.  Hunger will soon strike again in my customer and yours will be full for the rest of the day.  And by the way, I’m half the calories, half the taste, and two bucks cheaper than you are, so there!!  I hope this makes things clear.  See you around, hotcakes!

Yours Truly,

A Healthier Breakfast

An apple a day keeps the doctor away, or so they say, but what about coffee?  Coffee is the world’s most popular stimulant and it is said that over half of adults in America drink it on a daily basis, consuming more than 400 million cups a day!!  Of these cups, I can account for at least one or two fixes for myself.  Yes, I’m a big fan of my morning cup of joe and my palette is perfectly content with Jose’s Vanilla Nut coffee from Costco.  It’s good stuff and gets the job done!  So I looked up some information on general coffee facts and how coffee relates to health and weight loss.  This is by no means a scholarly effort and I cannot personally vouch for the viability of this information, but below are some fun and informative tidbits of info on coffee.  By the way, pictured above is one of my favorites to get me through the day: café au lait with soy milk and a smile!  And no matter what they say, the secret of it all is to maintain balance!!  Folks, don’t overdo it on the coffee or anything else, okay!

• In Colonial times, drinking coffee became an expression of revolution. The Tea tariffs imposed by England triggered the Boston Tea Party and turned American tea drinkers to confirmed coffee consumers. Today, the United States is the single largest importer of coffee in the world. The U.S. per capita coffee consumuption is about 27 gallons of coffee a year.
• Italy has over 200,000 coffee bars. In Italy, barista is a respected profession, and the top baristas in the country are national celebreties. The average age of a coffee barista in Italy is 48 years.
• Consumption of ground caffeinated coffee appears to have an independent relationship with weight loss showing that the caffeine present in coffee may help people to decrease body weight.
• A study shows that Americans get most of their antioxidants from their daily fix of java. One to two cups a day appear to be beneficial. Or, if you don’t like coffee, try black tea, the second most consumed antioxidant source. Bananas, dry beans, and corn wrap up the top five.
• Many studies found evidence that coffee consumption can reduce the risk of type-2 diabetes, improve normal metabolism of glucose, or both.
• Contrary to what most people think, espresso coffee actually contains about 1/3 the caffeine level of a normally brewed cup of coffee. This is partially due to the fact that espresso is typically made using top premium arabica beans. Arabica beans have a lower caffeine content than robusta beans found in many coffee blends used for standard brewing.
• Caffeine, which is found in coffee, increases the effect of some painkillers, especially aspirin and paracetamol.
• “Expresso” is not a word!!  The term is ESPRESSO.  Get it right, people!!!
• The popular phrase “cup of joe”, referring to a cup of coffee, was made popular during WWII. Enlisted men in the U.S Army were fondly referred to by the slang phrase G.I. Joe, made popular by a comic strip distributed by King Features Syndicate, which first appeared in newspapers in 1942. Coffee was an immensely popular beverage consumed by enlisted men during WWII, hence the establishment of the popular phrase “cup of joe” from G.I. Joe.
• Coffee is the second most traded commodity in the world (oil is the first.)
• Coffee is not grown anywhere in the United States except Puerto Rico and Hawaii.
• 30% of coffee drinkers in US added a sweetener of some kind to their coffee, compared with 57% in UK.
• Black coffee with no sugar contains no calories (and no taste!).
• Coffee has been used as a beverage for over 700 years.
• In the 16th century, Turkish women could divorce their husbands if the man failed to keep his family’s pot filled with coffee. Gotta bring home the beans, or else!!