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A motivational illustration for Curtismatthews.com, showing a person walking on a winding path with footprints trailing behind, symbolizing a fitness journey. A large, muscular silhouette with defined abs and arms looms in the background, set against a glowing sunrise in a lush forest. Bold text at the bottom reads "SHAPING MY BODY THE NATURAL WAY" in dark brown, emphasizing a natural approach to body transformation.

Today I am tracking my calories and protein intake

Curtis Matthews, Fitness and Health, food, , , ,

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.

A breakfast spread featuring a white bowl filled with 1 cup of creamy cottage cheese topped with scattered walnut pieces, dried cranberries, and a drizzle of golden honey; a colorful cereal bowl containing Honey Nut Cheerios submerged in whole milk; and a steaming mug of black coffee lightened with a splash of milk and sweetened with a touch of honey, all arranged on a simple wooden table.

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

A simple lunch plate featuring 1.5 cups of steamed mixed vegetables, including vibrant green broccoli, sliced orange carrots, and bright green peas, arranged neatly with no added fat; alongside a 3-ounce portion of tender, lean pork loin, cooked without additional fats, served on a plain white dish against a minimalist background.

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

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
An Amazon Prime delivery van on a suburban street, showcasing the iconic blue smile logo, surrounded by trees and residential houses.

My journey as wireless consultant for Amazon DSPs owners

Curtis Matthews, Pictures, Tampa, Wireless Consulting, , , , , , , , , , , , , , , ,

The Beginning of a Unique Journey

My journey with Amazon DSP owners started when an old customer and friend, whom I’d known for over 15 years, reached out for wireless services for his new business. This friend had been my client since his days as a correctional officer at Miami-Dade, through his tenure at the Fire Department, until he became an Amazon DSP. I had provided him with wireless solutions back during the BellSouth Mobility and Cingular times.

He initially sought Verizon services for his DSP within the Amazon program. I contacted Verizon, but the offer detailed by their representative was incorrect. I couldn’t deliver as promised, so I advised him to go with the best available deal. Months later, the same representative called with what he claimed was a new offer, which was the same one misrepresented earlier.

Early Challenges and Lessons Learned

Years later, when my friend decided to switch to AT&T, he sought my help again. This time, I ensured I was well-versed in all carrier offers for Amazon DSPs. When I presented the deal, my friend believed he had a better offer until I clarified, “You’re falling for a sales pitch since the offer is exactly the same.” After breaking it down, I activated all his phones on AT&T, leading to referrals from other DSP owners.

Experiences at Industry Gatherings

He then invited me to Las Vegas for the Unite gathering. I informed my AT&T channel manager and WBC that I was going to Las Vegas. When I arrived in Las Vegas, I was told I would not be invited to the AT&T suite. I was informed that I would be competition for WBC employees. I wished WBC would have told me before spending the money for my wife and me to travel to Las Vegas. We did make the best of it and did some sightseeing. I do not gamble or drink, so Las Vegas would not have been my first choice. I was upset but AT&T has only two master agents that Amazon DSP approved: WBC and Long Boat in California. WBC is a 45-minute drive from me in Brandon, FL. I live in Tampa, Florida.

Welcome entrance at the Ignite Live event for Amazon DSPs in Las Vegas.

The Amazon Ignite Digital Festival created a virtual space for more than 1,500 Delivery Service Partners (DSP) to connect with each other and Amazon leadership, share experiences, learn, and make plans for how to improve in the future. 

The Wynn and Encore Las Vegas, the luxurious venue where the Ignite event for Amazon DSPs was held.

Now I needed to get more Amazon DSP owners to use me and heard about an Amazon retreat in New Orleans. I made sure to call WBC and Verizon to make sure I was not stepping on anybody’s toes. WBC said they were not attending and wished me luck. The Verizon representatives said it was a great idea, and they would contact the higher-ups to inform them I was attending the Amazon retreat. New Orleans was like Las Vegas. We stayed on Bourbon Street in the heart, and what you see in movies about the crowds and partying all night is no exaggeration. The night of the orientation, I was pulled aside and told Verizon was a sponsor and I could not talk to anybody about wireless services. I was shocked; I had just paid again for my wife and me to travel to New Orleans to be blocked. I still made the best of it; I paid for the retreat, and I would take advantage of all they had to offer to learn more about the Amazon DSP business. I did learn a lot, and my biggest takeaway was that the employees/drivers are your team and family, but you will only retain 30% and the rest will come and go. You would need to always have new hires so you will always have drivers available. Not being able to do or complete a route was not a good thing, and it would affect your bonuses.

View of the iconic Royal Sonesta New Orleans Hotel on Bourbon Street, showcasing its classic Creole townhouse architecture with intricate ironwork balconies under a clear blue sky.

This video captures an impromptu street drummer beating paint buckets on a bustling street in New Orleans. Surrounded by the historic architecture of the French Quarter, the drummers play with soulful energy, everyday and night. This scene epitomizes the lively spirit and rich musical heritage of New Orleans, where music is an integral part of everyday life and every street corner tells a story.

Standing by My Promises

When I opened a new wireless business account for Amazon DSPs, I would make a promise to always be their personal wireless consultant, and they should always come to me first. I had a DSP who lost his DSP business early in the game and wanted to cancel his service with AT&T. I advised him what to do, then he contacted me to tell me AT&T was charging thousands of dollars for canceling his service. I had told him this would not happen because in the contract, he would be able to cancel without a termination fee. He went back and forth with AT&T, telling them his consultant assured him otherwise. This escalated to AT&T management, and he was frustrated. I sent an email to AT&T, and a day later, they contacted this DSP and told him there would be no cancellation fee. I cannot get into details about what I said to change the circumstances, but if I make a promise, I am responsible. This same former DSP went to my Google business profile and gave me a 5-Star review. That caused a ripple between AT&T and me, and they contacted WBC to complain. WBC told me not to make that promise again to DSPs, and I agreed to go by the new rules.

My reflection

Reflecting on these experiences, my commitment to Amazon DSP owners has only grown stronger. These challenges have underscored the importance of transparency, advocacy, and personalized service in building trust. While I currently manage a few DSP accounts, this narrative motivates me to reconnect with the community, offering my services as a free, vigilant consultant, where carriers compensate for my advocacy. It’s clear that having someone like me, who looks out for their interests, is invaluable for DSPs.

In this photo, Jason, the Verizon representative, is seen discussing with his colleague during the Amazon DSP retreat in New Orleans. Right before our conversation about not discussing wireless services, his colleague, looking up information on his phone, unknowingly asked, ‘Who is the Mobile Wiseguy?’ It was a surreal moment of recognition, as I was right there, ready to introduce myself. Capturing this moment underscored the unexpected and small-world nature of these industry gatherings

Two men at a conference table, one showing a smartphone to the other, in a discussion surrounded by conference materials

Continuing to build trust with Amazon DSP owners.

I will continue being the Mobile Wiseguy looking out for the best deals for Amazon DSP owners with Verizon and the best deals for Amazon DSP owners with AT&T.