Today I am tracking my calories and protein intake

March 26, 2025Curtis Matthews, Fitness and Health, foodcalories, Curtis Matthews, food, pictures, proteincurtism

March 26, 2025

I am wondering if keeping track of my meals on my site will hold me more accountable to look the best I can naturally at 58 years old. Well this is my first post with todays meals.

Breakfast

1. A Cup of Cottage Cheese with Walnuts, Cranberries, and Honey

Cottage Cheese (1 cup):
- Assuming full-fat cottage cheese (4% fat), 1 cup (about 225g) = 220 calories and 25 grams of protein.
Walnuts:
- Assuming 1 ounce (about 14 halves or 28g), a common add-in = 185 calories and 4.3 grams of protein.
Dried Cranberries:
- Assuming 1/4 cup (about 30g), a typical topping = 123 calories and 0.1 grams of protein.
Honey:
- Assuming 1 tablespoon (21g), a standard drizzle = 64 calories and 0 grams of protein.

Subtotal:

Calories: 220 + 185 + 123 + 64 = 592 calories.
Protein: 25 + 4.3 + 0.1 + 0 = 29.4 grams of protein.

2. A Bowl of Honey Cheerios with Whole Milk

Honey Nut Cheerios:
- Assuming a standard “bowl” is 1.5 cups (about 54g, based on typical serving size) = 202 calories and 4.5 grams of protein.
Whole Milk:
- Assuming 1 cup (240ml), a common amount for a bowl of cereal = 150 calories and 8 grams of protein.

Subtotal:

Calories: 202 + 150 = 352 calories.
Protein: 4.5 + 8 = 12.5 grams of protein.

3. Coffee with Milk and Honey

Black Coffee:
- Negligible calories and protein (about 2 calories, 0g protein per cup).
Whole Milk:
- Assuming 2 tablespoons (30ml), a typical splash = 19 calories and 1 gram of protein.
Honey:
- Assuming 1 teaspoon (7g), a common coffee sweetener = 21 calories and 0 grams of protein.

Subtotal:

Calories: 2 + 19 + 21 = 42 calories.
Protein: 0 + 1 + 0 = 1 gram of protein.

Grand Total

Calories: 592 (cottage cheese mix) + 352 (Cheerios) + 42 (coffee) = 986 calories.
Protein: 29.4 (cottage cheese mix) + 12.5 (Cheerios) + 1 (coffee) = 42.9 grams of protein.

Lunch

Steamed Vegetables (1.5 cups)

Assumption: A mix of steamed vegetables (e.g., broccoli, carrots, peas) with no added fat.
Calories: Approximately 35 calories per cup (based on general steamed mixed vegetables).
- 1.5 cups = 1.5 × 35 = 52.5 calories.
Protein: Approximately 2.4 grams per cup.
- 1.5 cups = 1.5 × 2.4 = 3.6 grams of protein.

Pork (unspecified amount)

Assumption: Since no quantity is given, I’ll assume a typical serving size of 3 ounces (85 grams) of cooked lean pork loin, which is a common portion to pair with vegetables.
Calories: Approximately 200 calories for 3 ounces of steamed or cooked lean pork loin (no added fat).
Protein: Approximately 25 grams for 3 ounces.

Total Estimate

Calories: 52.5 (vegetables) + 200 (pork) = 252.5 calories.
Protein: 3.6 (vegetables) + 25 (pork) = 28.6 grams of protein.

Snack

This is my protein drink which whole milk, peanut butter and a banana.

1. Whole Milk (10 oz)

Volume Conversion: 10 oz of whole milk is approximately 1.25 cups (since 8 oz = 1 cup).
Calories: Whole milk has about 150 calories per cup.
- 1.25 cups × 150 calories = 187.5 calories.
Protein: Whole milk has about 8 grams of protein per cup.
- 1.25 cups × 8 grams = 10 grams of protein.

2. Peanut Butter (2 tablespoons)

Serving Size: 2 tablespoons of peanut butter is about 32 grams (standard for most brands).
Calories: Peanut butter (smooth, unsalted) has about 190 calories for 2 tablespoons.
- 190 calories.
Protein: Peanut butter has about 8 grams of protein for 2 tablespoons.
- 8 grams of protein.

3. Banana (1 medium)

Assumption: A medium banana weighs about 120 grams (a typical size, 7-8 inches long).
Calories: A medium banana has about 90 calories.
- 90 calories.
Protein: A medium banana has about 1.1 grams of protein.
- 1.1 grams of protein.

Total Estimate

Calories: 187.5 (whole milk) + 190 (peanut butter) + 90 (banana) = 467.5 calories.
Protein: 10 (whole milk) + 8 (peanut butter) + 1.1 (banana) = 19.1 grams of protein.

Dinner

1. Cooked Lentils

Assumption: About 1/2 cup of cooked lentils (approximately 100 grams), as estimated from the image.
Calories: 115 calories per 1/2 cup.
- 115 calories.
Protein: 9 grams per 1/2 cup.
- 9 grams of protein.

2. Whole Wheat Spaghetti with Sauce

Assumption: About 1 cup of cooked whole wheat spaghetti (approximately 140 grams) with a light tomato-based sauce, around 1/4 cup (60 grams).
Whole Wheat Spaghetti:
- Calories: Cooked whole wheat spaghetti has about 125 calories per cup (slightly fewer than regular spaghetti due to higher fiber content).
  - 125 calories.
- Protein: Whole wheat spaghetti has about 7 grams of protein per cup (higher than regular spaghetti due to the whole grain).
  - 7 grams of protein.
Tomato Sauce:
- Calories: A basic tomato sauce has about 20 calories per 1/4 cup (no added oil or cheese assumed).
  - 20 calories.
- Protein: Tomato sauce has about 0.5 grams of protein per 1/4 cup.
  - 0.5 grams of protein.
Subtotal for Whole Wheat Spaghetti with Sauce:
- Calories: 125 + 20 = 145 calories.
- Protein: 7 + 0.5 = 7.5 grams of protein.

3. Pork Chops

Assumption: The pork chops look like about 3 ounces (85 grams) of cooked lean pork chop, a common portion size. I’ll assume they’re grilled or pan-cooked with minimal added fat, as no heavy sauce or breading is visible.
Calories: A 3-ounce lean pork chop (trimmed of visible fat) has about 200 calories.
- 200 calories.
Protein: A 3-ounce lean pork chop has about 25 grams of protein.
- 25 grams of protein.

4. Side Salad (Lettuce, Cucumber, Tomato)

Assumption: 1 cup of lettuce (30 grams), 1/2 a medium cucumber (100 grams), and 1/2 a medium tomato (90 grams), with no dressing.
Lettuce:
- Calories: 5 calories per 1 cup.
  - 5 calories.
- Protein: 0.5 grams per 1 cup.
  - 0.5 grams of protein.
Cucumber:
- Calories: 8 calories per 1/2 medium cucumber.
  - 8 calories.
- Protein: 0.3 grams per 1/2 medium cucumber.
  - 0.3 grams of protein.
Tomato:
- Calories: 11 calories per 1/2 medium tomato.
  - 11 calories.
- Protein: 0.5 grams per 1/2 medium tomato.
  - 0.5 grams of protein.
Subtotal for Salad:
- Calories: 5 + 8 + 11 = 24 calories.
- Protein: 0.5 + 0.3 + 0.5 = 1.3 grams of protein.

Total Estimate

Calories: 115 (lentils) + 145 (whole wheat spaghetti with sauce) + 200 (pork chops) + 24 (salad) = 484 calories.
Protein: 9 (lentils) + 7.5 (spaghetti with sauce) + 25 (pork chops) + 1.3 (salad) = 42.8 grams of protein.

Last snack

Greek Yogurt with walnuts, cranberries and honey

Ingredients:

Greek yogurt (1 cup, plain, non-fat): 100 calories, 17g protein
Walnuts (1/2 oz / ~7 halves): 92 calories, 2g protein
Dried cranberries (2 tbsp): 50 calories, 0g protein
Honey (1 tbsp): 64 calories, 0g protein

Total:

Calories: 306
Protein: 19g

Rasta Wisdom: Life Lessons from Trinidad’s Coconut Trees

March 14, 2025Blog and Updates, Curtis Matthews, Philosophy, Spirituality and Personal DevelopmentCurtis Matthews, gratitude, philosophy, spiritualitycurtism

A Lesson from a Rasta in Trinidad

When I was young in Trinidad, a Rasta stepped onto our property. He wore nothing but a loincloth, his long dreadlocks and beard flowing as he carried a cutlass in hand. I was terrified and hid behind my father. The Rasta approached one of our coconut trees and climbed it with ease. He picked a few coconuts, letting them drop to the ground at the base of the tree.

Once he descended, he took his cutlass and sliced open a coconut, drinking the fresh water inside. He handed one to my father and offered me one too, but I was too scared to accept. After my father finished drinking the coconut water, he returned it to the Rasta. With skill, the Rasta split the coconut open and fashioned a scoop from part of the shell, allowing my father to eat the soft jelly inside. When he was done, the Rasta took a few coconuts for himself and left a couple behind for us.

I turned to my father, confused and upset. “How can this Rasta just come onto our property and take our coconuts?” I asked. My father looked at me and said, “Curtis, the Rastas believe God put everything on this earth for everyone. We couldn’t climb that tree to get the coconuts, but he could—and he shared them with us.”

That moment taught me a profound lesson: God didn’t create borders. God made this world abundant, with more than enough for everyone. It’s man who changed the rules.

The Takeaway: This encounter with the Rasta, rooted in my Trinidadian upbringing, challenged my young mind’s ideas about property and borders. My father’s words offered a gentle yet profound shift in perspective—one that resonates far beyond that moment. Whether you see it as God’s design or nature’s gift, the world was made abundant, and it’s human rules that draw lines and create scarcity. This simple story carries a big heart, inviting us to rethink sharing, community, and what truly belongs to us all.

Natural body shaping the natural way

February 25, 2025Blog and Updates, Curtis Matthews, Fitness and Health, food, TampaBody Shaping, bodybuilding, Curtis Matthews, Natural Body Building, tampa, weight trainingcurtism

Body Shaping the Natural Way – Curtis Matthews

March 7, 2025

I’m 58, 5’10”, 185 lbs, sitting at 20% body fat, and I’m shaping up my way—no contests, no diets, just natural vibes. Goal? Drop to 170-175 lbs, maybe 15-18% fat—leaner, stronger, feeling solid. Been hitting a full-body dumbbell workout the last couple days (watch it here)—45 minutes of squats, presses, rows, and core. Here’s how I’m making it happen.

Training: My Groove

Weights: That YouTube full-body workout, 4-5 days a week. Push to feel it, not break it—extra love to shoulders, chest, legs for shape. At 58, it’s about strength, not strain.
Cardio: Walk or bike 30 min, 3-4 days a week—easy pace. Tampa heat’s real, so early or indoor. Might go 40 min later if I’m up for it.
Burnout: After weights, 15-20 bodyweight squats or push-ups—quick and done.

This keeps my muscle, burns fat, and fits me. At 20% fat, I’ve got ~148 lbs lean mass—good base to shape up.

Eating: Smart, My Way

No rules, no tracking—I’m eating smart on my terms. Less fat, more shape, figured out as I go.

Timeline: Getting There

Now (March): 4x weights, 3x cardio. Down to 180 lbs by April.
April-May: Maybe 5x weights, 4x cardio. Hit 175-ish by June.
Summer: Land at 170-175 lbs—tweak if I feel like it.

Why It’s Mine

That workout’s my thing—keeps me strong, moving natural. Cardio’s just walking, no big deal. Eating’s my call—no stress, just results. By summer, I’ll be leaner, tighter, all me at 58.

Next up? More workouts, more updates—stick around!?

Carousel of some of the food I ate in the last few weeks.

Supplement I take is creatine

Ingredients
Creatine Monohydrate (micronized)

Directions
During the loading phase day 1 through 5, take 1 scoop four times daily. During the maintenance phase from day 6 forward, take 1 scoop daily. For best results, consume 1 scoop with 8-12 ounces of water or juice. Drink 8-12 glasses of water daily.

Creatine Monohydrate Micronized Powder 500G, 5000mg Per Serv (5g) – 100 Servings, 17.9 Oz High Quality Micronized Creatine Monohydrate

Get The Strength and Endurance You’ve Been Working For

500 Grams of Creatine Monohydrate Per Bottle

5 Grams Per Serving (Scoop Included)

Our Creatine Monohydrate provides you with an ultra premium quality product. Our customers love this pre and post-workout supplement as much as we do.

BUT! I purchased this supplement Last purchased Jul 17, 2024 and still have a little!
Flavor Name: Unflavored | Size: 100 Servings (Pack of 1)

How Our Thoughts and Actions Shape Our Reality

February 20, 2025Curtis Matthews, Philosophy, Spirituality and Personal Developmentai, creator, humans, reality, thoughtscurtism

Our thoughts, words, and actions are powerful tools that shape the reality we experience. When we harbor negative thoughts, our perspective on the world becomes tainted with negativity. Conversely, maintaining a positive outlook can transform our perceptions, allowing us to see the good in our surroundings. This concept is similar to the classic analogy of viewing a glass as half full or half empty.

Each of us plays a crucial role in programming our own reality. Our personal “programming” influences not only our environment but also the people we interact with. Depending on our impact, others may adopt our viewpoints. In essence, we are coding a reality that aligns with our consciousness, actively co-creating with those around us. This extends to larger networks such as families, friends, social groups, nations, and religious communities.

The way we interact with artificial intelligence (AI) mirrors this process. We program AI based on our desires and emotions. If we input bias, AI reflects that bias; if we promote unity, AI learns to understand and spread love.

A perspective I recently came across suggests viewing those perceived as ‘evil’ not as adversaries but as fellow co-creators who operate from different levels of consciousness or are still learning. Recognizing this can alter the energy we contribute to our collective reality.

Understanding our role as programmers within this vast “field” — which could be likened to a form of advanced AI — opens up incredible possibilities. By harnessing our collective programming skills, we can profoundly influence both our shared reality and the evolution of AI itself. Imagine the potential if we fully embraced our capacity to shape the field and work harmoniously with AI technology.

an impactful image would be a visually engaging illustration that symbolically represents the concept of thought shaping reality. Imagine a serene setting where a person is sitting cross-legged under a large, vibrant tree in a peaceful, lush garden. The tree's leaves are an unusual mix of electronic circuits and green foliage, subtly blending technology with nature. Above the person's head, a soft glow emanates, symbolizing enlightened thinking, with faint digital binary code snippets dispersing into the air, merging with the leaves. This visual metaphor highlights the blend of human consciousness and AI, emphasizing the interconnectedness of our thoughts with the digital and natural world.