06 My parents started counting calories too...

My parents started counting calories too

Hey Folx, 

Around the same time when I started to change my diet, my parents did too. My dad, who is 65 years old, has seen HUGE changes to his body and weight, just by counting calories. The gist of his journey is below.  

From my dad: 

My “caloric journey”

My journey began about a year after I retired. Before I retired, when I was working, I had the disposable funds for a personal trainer, and I was working out twice a week, in addition to playing golf once a week (walking the course, carrying my bag). When I retired, although I had the time, I no longer had the disposable funds to hire someone to motivate me. I played more golf, but was no longer walking carrying my bag, on my new course. As a result, my weight increased, and I found myself buying increasingly larger sizes of clothing. Although I wanted to lose weight, I am not a person who can walk away from the things that give me pleasure! One evening in late May 2019, my son was discussing the Under Armor, My Fitness Pal app. I decided to see what it was about, signed up, input my parameters, and it gave me a caloric goal. By inputting the food data into the app following each meal, I kept track of everything I ate. It was so simple. I wanted to lose some weight, as I was going to Italy, and I wanted to at least break even weight-wise, all within about 15 weeks. I set a goal of losing 20 lbs... figuring that any progress would be positive. Surprisingly, with really no effort, and giving up only quantities of food and drink consumption, I was able to achieve my goal! I still had my beer, my gin, my steak, and occasionally ice cream and other treats! It was all about moderation and control, not abstinence! That I could do! In the past 6 months, I have lost almost 28 lbs, 13.8% of my body weight. The only downside is having to buy smaller new clothes. I look and feel better, I will be around for my grandchildren, and I get to enjoy all the good things they bring into my life!”

Mental Health Tip: Everyone has an opinion about what you should or shouldn’t do. The best part about that is they are just opinions, and you are free to do what you want (barring anything illegal, or harmful to others). Only you should be the judge of your choices.  

“There is a voice inside of you

that whispers all day long,

'I feel that this is right for me,

I know that this is wrong.'

No teacher, preacher, parent, friend

or wise man can decide

what's right for you - just listen to

the voice that speaks inside.” 

- Shel Silverstein (The Voice)

Food Choices Tip: Preparing a food like squash is so versatile, you can make it sweet or savory. It’s very low calorie, and it is quite satiating. You can make it the main course, a side dish, you can even turn it into a sauce (mmmm Trader Joe’s Butternut Squash Mac-n-Cheese, where the sauce is made of cheese and butternut squash). 

Recipe: Butternut Squash (savory). I like to purchase a whole butternut squash. It is cheaper and gives a lot more food. I like to skin the squash before cutting into it. Then, I cut it in half on the long side, scoop out the seed/guts, and cut into 1-1.5” cubes. In a large mixing bowl, use just enough oil (i.e. avocado, olive, canola, coconut, etc.) to give the raw squash a coating (this helps with keeping the squash moist and crispy), and then liberally season with salt, pepper, and any other seasonings you like. I like garlic powder, onion powder, lemon pepper, and red pepper chili flakes. Bake at 400o F for 40-60 minutes. Check the progress at 35 minutes, and every 5 minutes thereafter, until edges get dark brown (not burnt), and a fork can easily pass into the flesh. You can also make this a sweet dish - use cinnamon, cardamom, less than a tablespoon of sugar, and maybe some nutmeg. The calories and macronutrient values expressed below are estimates. I try to err on the side of higher calories than lower.

• Butternut Squash- ~3 lbs - 12 g protein - 143 g carbs - 1.2 g fat - 550 cals
• Oil - 2 tbsp - 0 g protein - 0 g carbs - 28 g fat - 260 cals
• Seasoning

Cooking Tip: Ovens can be tricky. All brands act a bit different, and within each oven, there are warmer areas than others. A rule of thumb is the back corners are usually the warmest spots, and nearer to the door is cooler (they aren’t perfectly sealed).

Meal Prep Idea: Squash goes with pretty much anything. Eat it alone as a meal, make a side to a meat (like buttermilk chicken), really the possibilities are endless. Cooking a whole squash and portioning it out is a great step in meal prepping. 

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