Lunch at Spago

February 21, 2011

Man, did I have a great meal the other day.  Delicious food, wonderful company – it was a really special time.

Way back last fall, I was able to do something really nice for my friend Felise, who I’ve met and become friends with because she’s also a regular at Slimmons, and ever since then she’s wanted to return the favor by taking me out to lunch.  Well, months and months went by, and no lunch, but we finally were both free a few days ago on Saturday, after one of Richard Simmons’ classes.  So Felise took me to Spago.  Spago, in Beverly Hills, is the flagship restaurant in the Wolfgang Puck Fine Dining Group.  It won a James Beard award a few years back, and was one of three restaurants in Los Angeles to get 2 stars in the Michelin Guide in 2008.  It appears Felise doesn’t mess around when she wants to take someone to lunch!

Here’s me and Felise at our table.  It was a great table, tucked away in the corner, so we could see most of the main dining room:

Felise, who is also trying to eat healthily, had called ahead, and asked if they had reasonably healthy menu options, and the host told her that we could basically order any food that was on the menu, but have it cooked any way that we liked.  So we started looking over the menu, but had barely started when our server returned, removed the menus from our hands (politely) and said, “you’ll have time to look at these in a few minutes – we’re going to bring some things out from the kitchen.”

A few minutes later, the amuse-bouches started arriving.  An amuse-bouche is a one-bite appetizer, which literally means, in French, ‘mouth amuser’ – that much I knew from watching umpteen seasons of Top Chef.  The definition also includes (and I just read this online) that in fine dining situations, amuse-bouches are never ordered from menus, but instead sent out as a present from the chef to his patrons.  In total, they brought us 4 amuse-bouches, and, true to tradition, they were comped on our bill at the end of the meal.

First up, a tuna tartare in some sort of sesame cracker that was formed into a cone.  If you’ve never had tartare before, it’s raw meat (usually steak or fish) that’s blended with herbs and maybe a light sauce:

It was fantastic.  Then they brought out 2 more, in rapid succession:

On the left is smoked salmon, with a little salmon roe in the center, served on a blini (a little savory pancake) with creme fraiche.  On the right is ceviche, which is a cold soup made from raw fish or seafood that is cooked only in acid (typically, lime juice).  I forgot what kind of fish was in this ceviche, but it also had a little blood orange segment in it, too.

I can tell now that I’m going to run out of ways of saying how delicious everything was at Spago, so maybe I’ll just stop trying, and tell you now, and for the last time – it’s amazing.  Wonderfully attentive service, exquisite food – if you have the chance to go to Spago, don’t pass it up!

The last amuse-bouche was bacon confit with a bechemel sauce, wrapped in pastry:

Confit is a cooking technique (and a preservation technique) where meats are slowly cooked in salted fat, and bechemel is a white sauce.

Some of the items in these dishes were certainly things that I wouldn’t eat on a regular basis, but since everything was literally one bite, I didn’t worry about calories or fat.  Not at this meal!

We were finally picking up our menus and looking again, when Felise asked our server what she recommended that was lower in fat and calories, but still flavorful, and without skipping a beat, the server responded: “We have a fantastic red snapper with asian vegetables, and we can steam the fish, steam the vegetables, serve the miso/ginger/soy glaze on the side, and bring you some steamed brown rice.”  Sounds delicious to me!  We both ordered it.  And here it is (I forgot to photograph the rice, but you know what that looks like):

The vegetables included bok choy and lotus root, which I don’t think I’ve ever tried before, and I’m telling you, I could eat this every single day with no problems at all!  The fish was delicate and flaky, the vegetables tender.

Although our server suggested ordering a fresh berry plate for dessert, we were both full and decided to pass.

Thank you again, Felise, for a terrific lunch!

Keep it up, David!


What’s in the Crockpot? Part Three

February 20, 2011

I had my crockpot fired up at 9:30am yesterday.  What’s inside it, you ask?  That’s the point of today’s game!  So bone up by playing the previous installments (which you can find here and here), and get your thinking caps on, because it’s time to play!

WHAT’S IN THE CROCKPOT?

BALSAMIC CHICKEN WITH SQUASH AND PEARS is in the crockpot!

Believe me, the dish is way more appetizing than it looks!  This recipe, like the Tuscan White Bean Spread I recently made, came from the Good Housekeeping Light & Healthy cookbook that I got as a Christmas present:

And, also like the Tuscan White Bean Spread, I modified the recipe.  I like modifying recipes.  The main change this time around was that I adapted the recipe from being made in a skillet on the stove to being made in the crockpot.  I knew I was going to have a busy day today, and being able to throw everything in one vessel and not worry about it was going to be a big help.

The other notable modification was the addition of this guy:

It’s the delicata squash I picked up at Whole Foods a few weeks ago!  I’ve never had delicata before, but since it’s not uncommon for squashes to be turned into sweet dishes (by roasting them with brown sugar and cinnamon, for example), I thought it would pair nicely with pears (homophones!), and so, at 9am yesterday morning, I started hacking it apart.  First, I cut it in half, lengthwise, and scooped out the seeds:

Here’s where I started LOVING delicata even though I hadn’t tasted it yet: the skin is super thin, so you don’t have to peel it!  At all!  Peeling squashes can be a pain, so skipping this step made me a happy camper.  I then cut each half into slices, and they all went into the crockpot:

Then I added chicken.  I added both chicken breasts and the chicken thighs that were such a great deal, and ended up with 7 pieces of chicken to put in the crockpot, which was perfect, because I was having my aunt, uncle, and cousins over for dinner, and there was going to be six of us:

Next was the pears – three Bosc pears, which I quartered, cored, and sliced:

Into the crockpot they went.

Finally, a sauce.  I whisked together 1 cup of low-sodium chicken broth, 5 tablespoons of balsamic vinegar, 1 1/2 teaspoons of sugar, and 2 teaspoons of flour:

I poured that over the other ingredients, popped the lid on the crockpot, and turned it on Low.  It cooked for about 8 hours, at which point it looked like the picture near the beginning of the post.  Here it is, all plated up:

The chicken ended up really tender and juicy, and the thighs (there’s one on that plate) just fell off the bone.  The squash and pears ended up a little mushy, and most things that get crocked for 8 hours do, but all in all, it was a delicious dish, with both sweet and sour notes.  I definitely look forward to getting another delicata, and soon!

Here’s what else was on the plate:  Steamed green beans.  How to make them: get green beans, then steam them.  The third component is a couscous/quinoa blend.  I intended it to be all couscous, but I didn’t think I had enough to serve 6 people.  I’m also getting a little tired of couscous, so at the store, I picked up a bag of quinoa, which I had never cooked before, and I made the couscous and quinoa in separate pots on the stove, and when they were done, I mixed them together in a serving bowl.  The couscous was cooked in low-sodium chicken broth, and I added shallot.  The quinoa was cooked with saffron and garlic (just to switch it up, and because I didn’t have enough chicken broth to go around).

My family really enjoyed the meal, as did I, and even with the various components, it was really easy to put together, and really healthy, too!  You should give it a try.

Keep it up, David!


Listen To Me On The Radio!

February 19, 2011

Earlier this week, I had the honor to being a guest on a radio show!  It’s called Radio Therapy Online, and their mission is to “present fun, interactive, positive podcasts in a humorous way; to provide ‘therapy’ for broadcasters and listeners; to spread the passion for life.”  Todd Michaels, one of the host/producers, had seen me on “The Ellen DeGeneres Show”, begun following this very blog, and thought my story would be of interest to his listeners.  I was thrilled to be asked to participate, and ended up having a wonderful chat with Todd.  Now the show is finished and ready for your ears!

My interview is in the vicinity of 20-25 minutes.  Listen to it here.

It aired as part of Radio Therapy Online’s weekly 2-hour show.  Listen to the whole thing here. (It’s broken down into 2 parts.  Part 1 one of my interview starts about 34 minutes into Hour One, and Part 2 of my interview starts about 22 minutes into Hour Two.)

Thanks again, Todd, and everyone at Radio Therapy Online, for having me on your show!

To learn more about Radio Therapy Online, visit their website.  You can also follow them on Facebook and via their brand new Twitter feed.

Keep it up, David!


Platinum Card AND Another Pummelo

February 19, 2011

I got a little something in the mail the other day – a Platinum card.  While I do have good credit, it’s not a new Visa or MasterCard – it’s from Casual Male XL:

I’ve been a long-time member of Casual Male’s Rewards program – basically, every time I spent a couple hundred bucks there, I’d get a gift certificate for $10 to use on my next visit.  As Casual Male XL was one of the two Big and Tall stores in my area, I was getting those gift certificates a couple times a year.  Now, it seems, they’ve targeted me for a bigger, better Rewards program.  Apparently my spending habits make me an ideal candidate for their Platinum Prestige Program – at no cost to me! There’s just one problem – I’m done with Casual Male XL.  I stopped shopping there about 6 months ago (read my open letter to them after shopping there for the last time), because after losing so much weight, I found I could shop pretty much anywhere I wanted, which, by the way, is an incredible feeling after not being able to shop at many places at all for so many years.

I still get, however, mailings from Casual Male XL, and I’m still technically a member of their Rewards program, and I still get their catalogs.  I get lots of Big & Tall catalogs, from a bunch of retailers.  One arrives, on average, about once a week.  For a while I was using them to create a little humor on the blog (read all the Big & Tall Catalog Model Drama installments by going to My Favorite Posts and scrolling down), but now, I’m just getting sick of them.  Here’s my current catalog collection (which I was holding on to in case I wanted to use them somehow for the blog):

Bye-bye catalogs!  You have a hot date with the recycle bin in your future.  I’ve also added to my to-do list calling each company and removing myself from their mailing list.  I’m done with big and tall!  Done!

Moving on…

Earlier today I ate my second ever pummelo.  Earlier this month, I documented, on this blog, how I went about eating the first one (which was a process, but completely delicious), and I got great feedback from some of you about how you love pummelos, and I also got a suggestion I wanted to try, from Reinaldo.

Reinaldo is a fitness blogger in Chile, who has lost a bunch of weight and writes about his process.  While Spanish is his native language, he blogs in English, which he taught himself – very impressive!  Check out his blog here.  He suggested eating a pummelo this way:

Easier way to eat them tip: just slice it! Like you would slice a tomato into little “wheels”. Then dig in into the fruit’s meat with your mouth, and discard the outer ring. Messier (because of the juice), but a lot more faster and fun.

I bought another pummelo last week and decided to give it a go.  Here’s the pummelo after I started cutting it into wheels:

But that picture doesn’t really give you any sense of scale, so here’s one wheel, with my hand in the picture, too:

That’s a big pummelo!  The first couple pieces I ate like Reinaldo suggested – digging into the flesh with my teeth, standing over my sink, letting the juices dribble down my chin.  So tasty!  But I wanted to enjoy the rest while watching TV (because I watch a lot of TV), so I took a few more slices, cut around the inside of the outer peel to separate the peel from the flesh, and cut out the little core, too:  I put them on a plate (don’t they look pretty?), and you can see the peels in the background:

In total, I’d say I spent 5 minutes chopping apart this pummelo, compared to, I don’t know, 15 minutes the first time around?  I love a good time saver, so thank you Reinaldo!  I’ll be enjoying many more pummelos this way, I’m certain of it!

Keep it up, David!


Friday Food Notes

February 18, 2011

I took my gift card and headed to Whole Foods today.  I had a relatively short shopping list – 5 items – but, of course, once I got in the store, I remembered a whole bunch of other things I wanted to buy, and ended up spending 75 bucks and filling three of my reusable bags.  Well, thanks to the gift card, I didn’t spend a penny, but still – things add up, quickly, at Whole Foods!

I’m starting to notice where the deals are at Whole Foods.  And a lot of them involve Whole Foods’ store brand, 365 Everyday Value.  Wanna play a little guessing game?

Guess how much for a 6-oz Nonfat Yogurt?

Answer: 69 cents!

How much for a 10-oz jar of Raspberry Fruit Spread?

Answer: $1.99!

Final Question:  How much for a 1-quart box of low-sodium chicken broth?

Answer: $1.99!

You have to admit you’d think those were good prices in other grocery stores, wouldn’t you?  I’m a pretty savvy shopper, and I sure think so.

I came across another good deal in the meat department.  I was looking to pick up some chicken, and found that if you bought in bulk, you can get a good price.  This package of chicken thighs weighs in at over 3.5 pounds, and cost only $6.93 – that’s $1.99 a pound!

And I love that it’s separated into three bags – one went into my fridge (I have plans to use it this weekend), and two went into my freezer for future use.

It’s hard to tell in the picture, but the label boasts that the chicken has been “air-chilled” – and that’s the first time I’ve ever heard that phrase before.  Have you?  I had to look up what it meant, and basically, it means that after the birds are killed, they’re sprayed with chlorinated water and housed in cold-air chambers to prevent bacteria from forming, as opposed to being dunked in vats of iced, chlorinated water, which supposedly leeches out some of the chicken’s flavor.  Huh – good to know, I guess!

I went to Whole Foods after my workout at the pool (more on that later), and I was craving some post-exercise protein, and I ended up coming home with a product I’ve never tried before – salmon jerky!

I love me some jerky (and have blogged about a great farmers’ market jerky purveyor).  It’s a great healthy snack: high in protein, and low in calories and fat – the only check in the cons list is that it’s high in sodium, so don’t eat tons.  I’ve had beef and turkey jerky tons of times before, and even elk jerky (which I bought at the airport in Stockholm), but never fish jerky, so this was an exciting day for me!  And, it was no surprise to me that I loved it.  This particular brand’s (WildCatch) pieces were a little thick, but the flavor was great, and it was very satisfying – it hit the spot!  It won’t be a regular item in my cupboard, as it’s pricey ($7.99 for 4 ounces), but I also saw at Whole Foods bags of Ahi Tuna jerky, so I may have to pick that up at some point.

Lastly, I’ve been staring at the delicata squash that’s been on my counter for the past few weeks (ever since I picked it up on a prior trip to Whole Foods), and earlier today I decided it was time to create a destiny for it.  Here it is, next to the pummelo I bought on that same trip:

I’m happy to announce that the squash’s time is soon up – I have a plan.  The squash will become part of my dinner on Saturday night, as well as part of dinner for my aunt, uncle, and cousins, who are all coming over.  Don’t you worry – I’ll document the squashes last hours, and share the recipe, afterwards.  My mouth is watering just thinking about it!

OH!  I wanna share my pool workout before I wrap this up.  It was a great day at the pool – after an hour, I was exhausted, and felt very productive.  Here’s what I did:

  • 800 yards warm-up (200 IM, 200 kick, 200 pull, 200 IM)
  • Ladder, all freestyle:  1oo, 200, 300, 400, 300, 200, 100 (the final 200 and 100 were all-out sprints) – total: 1600 yards
  • 200 yards cool-down
  • GRAND TOTAL:  2600 yards!

 

Keep it up, David!


Rethinking Running

February 17, 2011

Time to be honest:  I’m starting to dislike running.  I want to like running, because I’m getting better at it, and I can do it anywhere, at pretty much any time (especially being a resident of southern California), but lately the thought of running hasn’t been exciting me.

I’m relatively new to running, having started at the end of August of last year, when my friend Tavi showed me some running basics, and off we went on my first-ever run.  I made it farther than I thought I would – 2 miles – and in the next two weeks, I went running 5 more times.  While running around my neighborhood, I began noticing how many strip clubs are nearby – there are six, within walking distance of my place (don’t you wish you lived in my neighborhood!), and that led to the creation of my running goal – to run past all six, in a continuous loop, without stopping.  The route is 6.4 miles, which is slightly more than a 10k.

It was around that time that I began charting my runs, so I could track my progress and see my improvement.  I’ll share the chart later in the post.  It was nice to see that as I kept running, I was able to run for longer amounts of time, and get faster, too – once, I was able to jog for 60 minutes straight, and went 5.1 miles!

I didn’t run at all in December – because I spent a majority of it in Michigan, where it was too cold to hit the streets, and only twice in January, which also had a 10-day trip back to Michigan, and I’ve been struggling to get back into the swing of things since then.  So far, my two runs in February have been awful: the first one simply felt terrible, and I ended up giving in early and walking home, and I nearly died on the second one (perhaps a slight exaggeration).

Because my two most recent runs were so dreadful, I wasn’t looking forward to this week’s run.  “Just do it, and get it over with,” I told myself, “you’ll hate it, but once it’s done you can go a whole week without running again.”  But I knew that I wouldn’t have what I would consider a successful run with that attitude, so yesterday I sat down (literally, on my couch), and figured out how I could rethink this whole running thing.  I’m not ready to throw in the towel altogether – mainly because I can’t bear to admit that I’d be giving up on my strip-club-based goal – but I really needed to shift my thinking.  I can’t hate running, or I’ll never reach my goal.  So I came up with a two-pronged plan of action to help adjust my attitude.  Here it is:

1) Change of Scenery. I hate to admit it, but my neighborhood is kinda ugly.  It’s full of strip clubs, as you already know, but there’s also lots of auto parts stores, boring brown cookie-cutter apartment buildings, and not much open space.  Sometimes I run at night, and many streets are poorly lit, or not at all, and sidewalks start and stop randomly, often mid-block, or are buckled and pitched and therefore unsafe (leading to my near-death last week).  But I can run anywhere, really, so it’s time to get in my car and start driving, even just a few miles, to explore new neighborhoods on foot.  I drive 30 minutes to get to Richard Simmons’ classes in Beverly Hills, so surely I can drive 10 minutes to run someplace new.

2) Take the Pressure Off. I’ve realized that I’ve been putting an incredible amount of pressure on myself to complete successful runs.  The pressure is a result of two thought patterns:  1) “This is my workout for today, and I like to exercise for at least 45 minutes, so I have to run at least that much or this workout is gonna suck.”  and 2) “I’m never gonna reach my goal unless I continue to improve.  I haven’t run 5 miles since November – I should run 5 miles today, at least, or I won’t get any closer to my goal.”  The undue pressure, I think, is weighing me down.  But how to alleviate it?  For starters, I’ve decided a run no longer has to constitute my entire workout for the day.  It’s that simple.  I’ll go running, and if I feel great and pound the pavement for a long time, than fantastic.  If not, then I’ll stop, and I’ll refuse to feel bad or consider the run a failure, and move on.  I can easily augment a not-so-lengthy run with additional cardio.  It’s not the end of the world.  As for the second thought pattern, I’ve decided to just not focus so much on the goal.  I’m going to put it on the back burner for now.  Instead, I’ll just focus on each run on its own, and see how I do.  The strip clubs aren’t going anywhere (I presume), so I’ll get to them when I get to them.

Time to put the plan in action.  On my to-do list yesterday was getting the oil changed in my car, and I know an oil-change place right next to the Chandler Bikeway in Burbank.  The Chandler Bikeway is a 2-mile long bike path that the city built along a former railroad route that opened about 5 years ago.  It’s very nice – there are three lanes: two for bikers (one in each direction), and one for pedestrians, and it’s well landscaped and maintained:

I dropped my car off at the oil change place, was told it’d be ready in about 30 minutes, and hit the bikeway.  I didn’t tell myself I had to run a certain distance or amount of time, I just starting playing my favorite songs on my iPod, and I ran.  And you know what, I felt great!  I didn’t push myself extraordinarily, I just tried to keep up a good pace.  I ended up running most of the length of the bikeway and back – a total of 2.9 miles, in 33 minutes.  My route (I went from B to A and back):

Time to update the chart:

  • 9/21/10: Distance: 3.1 miles.  Time: 41 minutes.  MPH: 4.53
  • 9/27/10: Distance: 3.3 miles.  Time: 45 minutes.  MPH: 4.4
  • 10/5/10: Distance: 3.2 miles.  Time: 40 minutes.  MPH: 4.8
  • 10/12/10: Distance: 3.8 miles.  Forgot to note time and MPH
  • 10/16/10: Distance: 2.9 miles.  Forgot to note time and MPH
  • 11/1/10: Distance: 3.1 miles.  Time: 36 minutes.  MPH: 5.16
  • 11/6/10: Distance: 5.1 miles. Time: 60 minutes.  MPH: 5.1
  • 11/14/10: Distance: 3.9 miles. Time: 45 minutes.  MPH: 5.2
  • 11/28/10: Distance: 4.2 miles. Time: 46 minutes.  MPH: 5.47
  • 1/4/11: Distance: 3.0 miles. Time: 34 minutes.  MPH: 5.3
  • 1/24/11: Distance: 4.4 miles.  Time: 45 minutes.  MPH: 5.86
  • 2/1/11: Distance: 1.9 miles.  Time: 20 minutes.  MPH: 5.7
  • 2/9/11: Distance: 3.5 miles.  Time: 38 minutes.  MPH: 5.52
  • 2/16/11: Distance: 2.9 miles.  Time: 33 minutes.  MPH: 5.28

It was my slowest run since the beginning of November, but with my new no-pressure attitude, I’m not going to dwell on such things.  After I picked up my car, I swung by my gym, about a mile up the road, and rode 27 minutes on a bike to augment my daily workout.  In total, I spent 60 minutes working out.  What’s even more exciting than that is that for the first time in a while, I’m looking forward to my next run!

Keep it up, David!


Blog Additions, Chart Update, & Chart-Making 101

February 16, 2011

I thought I’d start today with some fun announcements regarding my blog.  Are you sitting down?

1) Contact. You’ll see I’ve added, along the top on the page, a “CONTACT” link.  Here’s where to find how to link up with me on Facebook and Twitter (which you should definitely do – they’re great ways to get updates when I publish new posts), as well as how to reach me by email.

2) New Produce. I always get a great reaction when I write about trying new types of produce, so I’ve added some more links to My Favorite Posts, also at the top of the page.  If you go there and scroll down, you’ll see a collection of all the posts that feature my explorations in the produce department and at the farmer’s market.

And this is the most exciting announcement of the three:

3) New Web Address! No, I haven’t moved my website.  You can still find me, like you did just now, at <www.keepitupdavid.wordpress.com>.  BUT, I’ve also registered the much simpler <http://www.keepitupdavid.com>, and if you type that in, you’ll end up at my site, too!  Now, when you’re talking to friends about your favorite websites, you can tell them to go to <http://www.keepitupdavid.com>. How much easier is that for you to remember?  Much easier!  It’ll be just as easy for your friends to remember too!  It’s win-win!

Okay – that’s all the announcements I have for now.  Moving on…

I weighed myself this morning.  I weigh the same, 241 pounds, as I have for the past 2 weeks.  Like I said after my last weigh-in, I’m not going to focus on that number not changing.  I’ve been eating well, and working out a lot, and I just have to accept that it’s gonna be tougher to lose weight now that I’ve already lost 161 pounds, and that the weight is gonna be coming off slower.  That’s just the way it is.  I can’t let it phase me, or get me down… I gotta Keep It Up, David.

Here’s my newly updated chart:

And here’s my chart in its entirety:

I’ve had a few questions about my weight loss chart in the past couple weeks, most recently from a Facebook fan named Nicole, who wrote:

How do I make my own weight loss chart?  I love yours and I think it will help me.

Well, Nicole, sharpen your pencil, because it’s time for Chart-Making 101!  A weight loss chart couldn’t be easier, and it’s been a huge motivator on a daily basis, encouraging me to continue working hard.  My chart is hanging in my walk-in closet, where I see it every day while I’m getting dressed… it’s hard to miss, actually, as it takes up almost an entire wall!  Here’s how to make your own:

Get some graph paper.  Graph paper has a grid already printed on it, and you can find it in office supply stores.  Typical graph paper has 4 squares per inch, but I’ve been doodling on graph paper since I was a kid, and I prefer graph paper with 8 or 10 squares per inch.  Graph paper like that is a little tougher to find, but you can find it online – here’s 8 squares per inch, for example.

UPDATE:  Jill on Facebook recommends this website, where you can download PDFs and print out your graph paper.

Ultimately, it doesn’t matter what kind of graph paper you use.  You could even make your own graph paper in a pinch with a pencil and a ruler and a steady hand.

Once you have your graph paper, you’ll set up your chart.  The Y Axis (up and down the page) will be your weight.  For this demonstration, I used 300 pounds as a starting point, which is at the top of the chart, and every horizontal line on the graph paper represents one pound, like so:

The X Axis (from left to right) represents the passing of time.  For this example, I have January 1st being the day the diet begins:

You’ll see that I picked a vertical line on the graph paper to represent January 1, followed the line up, and where that line hit 300, I made a circle.  There’s the starting weight.

Just as every horizontal line on the graph paper represents 1 pound, every vertical line will represent 1 day.  So, let’s say that after 1 week, our hypothetical person has lost 1 pound.   First of all – Woo-hoo! That’s fantastic!   So now let’s update the chart.  Start at Jan. 1, you’ll count over 7 vertical lines to the right, to represent the week that’s passed.  You’ll follow that new line up, and where it intersects with 299, the new weight, you’ll made a circle.  Then you can connect the two circles with a line.  Your chart has begun!  It should look like this:

Let’s say that a week after that, our person has lost two more pounds.  You’ll count over 7 more lines along the bottom, follow the new line up, and put a circle where it intersects with 297 pounds:

And you can keep going like this indefinitely!  If you scroll back up to the picture of my chart, you’ll see that when one page ends, I just tape up a new page and continue the chart – I’m on my 6th page!

Another helpful element you can add to your chart is your goal weight.  This will help you visualize, on your chart, how far off you are from your next goal.  I like to represent goals with a dashed line.  For this example, let’s say the first goal is to lose 25 pounds.  You can add a dashed line at 275 and extend it across the entire page:

And there you go!  There are the basics behind my weight loss chart.  Nicole, or anyone else, I’d love to see pictures if you start a weight loss chart of your own!

Keep it up, David!


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