BY THE DAWNS EARLY LIGHT

An early Tuesday afternoon appointment with a new customer in Grand Rapids, Michigan put some pressure on me to find the time for my daily 10 mile walk.  Although Grand Rapids is only about 3 hours from Chicago, one does cross into the Eastern Time Zone to get there.  So when one travels eastward, an additional hour is 'lost.'  I calculated that I would need to leave Chicago by 8AM Central Time in order to assure and on time arrival in Grand Rapids at 1PM Eastern Time.  One thing I have always been, is punctual.

I was not prepared to miss my walk.  The solution was quite simple.  I set my alarm for 4:45AM and I was out the door before 5:00AM.  This photograph was taken during mile eight of my walk and still a full 12 minutes before SUNRISE.  A photograph taken 'by the dawns early light.'

The weather was cooperative.  Although, even on a summer day, it is often chilly at 4:53AM.

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Your Food Diary For:

Tuesday, November 24, 2015

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Market Pantry - Fully Cooked Bacon, 6 slices	160	0	12	10	640	0
Eggs - Hard Boiled, 2 Large Egg (50 g)	156	1	10	12	124	1
General Mills - Cheerios-peanut Butter Multigrain, 1 1/2 cup	220	46	3	4	260	18
Lilly's - Dark Chocolate Coconut, 26.8 g	114	13	11	1	3	1
	650	61	36	27	1,027	20
L U N C H
WHOLE FOODS - JUMBO TURKISH FIGS, 3 figs	98	32	0	1	0	21
WHOLE FOODS 7251 - PINEAPPLE RINGS, 34.4 g (approx 2 pieces)	112	27	0	0	16	19
WHOLE FOODS - NATURAL WASABI GREEN PEAS, 0.43333288410544396 cup (30 grams)	156	25	4	5	312	3
Whole Foods Bulk Commodity - Organic Whole Cashews (Raw), 44.2 g	234	10	18	6	0	3
dang toasted coconut - original recipe, 84 g	495	51	30	3	495	33
V8 V Fusion + Energy - Diet Cranberry Raspberry, 1 can	10	3	0	0	10	1
	1,105	148	52	15	833	79
D I N N E R
WHOLE FOODS - DATE PIECES, 68.0 g (2 Tbsp)	204	51	0	2	17	37
Sweet Baby Ray's - Original Beef Jerky, 6 oz	540	36	6	66	2,880	36
	744	87	6	68	2,897	73
S N A C K S
KROGER 90078 - BANANA CHIPS, 30.0 g (approx 3/4 cup)	162	19	9	1	0	4
WHOLE FOODS 8497 - CHERRY VANILLA GRANOLA, 77.0 g (3/4 cup)	336	56	10	7	84	21
WHOLE FOODS 7089 - 42% CACAO SEMI-SWEET CHOCOLATE CHIPS, 41.25 g (approx 2 TBSP)	193	28	11	3	0	22
Trails Best - Beef and Cheese (1.125 oz), 1.13 oz (32g)	130	2	10	7	480	1
Kind Healthy Grains - Dark Chocolate Chunk (Corrected), 1 bar (35g)	150	23	5	2	70	8
	971	127	45	19	634	56
Totals	3,470	423	139	130	5,391	228
Your Daily Goal	4,030	504	134	202	2,300	151
Remaining	560	81	-4	72	-3,091	-77
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 2,100 extra calories from exercise today

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       Your Exercise Diary for:

Tuesday, November 24, 2015

Cardiovascular	Minutes	Calories Burned
Walking, 4.5 mph, very, very brisk pace	127	2,047
MFP iOS calorie adjustment	N/A	53
Daily Total / Goal	128 / 30	2,100 / 590
Weekly Total / Goal	398 / 210	6,013 / 4,130

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total calories consumed 3470 calories
total calories burned (10 mile walk) 2047 calories
total net calories 1423 calorie
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.......................

fitbit day 83

24694 steps

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ten mile walking streak reached 16 days

I guess yesterday was my 'Sweet 16' (of sorts...)

and before I go.... my weekly recap from fitbit...

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..


and finally....the poem written by Francis Scott Key in 1814, whose first verse became the National Anthem of the United States of America

O say can you see, by the dawn's early light,What so proudly we hailed at the twilight's last gleaming,Whose broad stripes and bright stars through the perilous fight,O'er the ramparts we watched, were so gallantly streaming?And the rockets' red glare, the bombs bursting in air,Gave proof through the night that our flag was still there;O say does that star-spangled banner yet waveO'er the land of the free and the home of the brave?

On the shore dimly seen through the mists of the deep,Where the foe's haughty host in dread silence reposes,What is that which the breeze, o'er the towering steep,As it fitfully blows, half conceals, half discloses?Now it catches the gleam of the morning's first beam,In full glory reflected now shines in the stream:'Tis the star-spangled banner, O! long may it waveO'er the land of the free and the home of the brave.

And where is that band who so vauntingly sworeThat the havoc of war and the battle's confusion,A home and a country, should leave us no more?Their blood has washed out their foul footsteps' pollution.No refuge could save the hireling and slaveFrom the terror of flight, or the gloom of the grave:And the star-spangled banner in triumph doth wave,O'er the land of the free and the home of the brave.

O thus be it ever, when freemen shall standBetween their loved homes and the war's desolation.Blest with vict'ry and peace, may the Heav'n rescued landPraise the Power that hath made and preserved us a nation!Then conquer we must, when our cause it is just,And this be our motto: "In God is our trust."And the star-spangled banner in triumph shall waveO'er the land of the free and the home of the brave!