BURN NOTICE

It's embarrassing to admit how little time it took me to plow through 111 episodes of Burn Notice on netflix. Embarrassing enough, that I will not admit it. I will admit only that it took more than a week, and far less than one month. Great show about a spy, Michael Westin, who has been 'burned.' That is cut off from his previous support network and life as a spy.  So if you are looking for some great TV on a cold wintry day, I might suggest that you give Burn Notice a try. Be prepared for some sleep deprivation, as it is very difficult not to watch the 'next' episode. (110 times)

Your Food Diary For:

Saturday, November 25, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Grits	400	88	6	8	1,240	4
Kirkland - Bacon	200	0	15	15	875	0
Nutty Oat	250	46	5	11	393	7
	850	134	26	34	2,508	11
L U N C H
Taco Bell - Hard Shell Taco	680	48	40	32	1,240	4
	680	48	40	32	1,240	4
D I N N E R
Pot roast	300	6	9	44	0	0
Eurest - Classic Bread Stuffing	200	25	9	5	876	3
Yams	300	72	0	2	90	40
	800	103	18	51	966	43
S N A C K S
Ice Cream Bar	480	33	39	6	150	3
	480	33	39	6	150	3
Totals	2,810	318	123	123	4,864	61
Your Daily Goal	3,227	403	107	162	2,300	121
Remaining	417	85	-16	39	-2,564	60
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 1,297 extra calories from exercise today

If every day were like today...   You'd weigh 223.7 lbs in 5 weeks.

TOMORROW NEVER DIES

Thursday my 1:00PM appointment was about two hours northwest of Chicago (in traffic), which gave me the opportunity to take an urban hike of six miles right after an early breakfast. I still cannot figure myself out. How did I fail to exercise at all for so many weeks this past summer? And yet, since the beginning of September, I have not missed even one day? How did I manage to go so far backwards in my weight management before I finally reversed course?  Have you ever heard of someone losing 80 pounds and then putting them all back on, and sometimes more? It's a very stupid thing to do. I did  it around 10 years ago. I had vowed to myself that I would never let that happen again. Nevertheless, I was recently heading for the same stupidity, but this time, I did manage to stop myself. This serves as one more reminder, that the best day to make a life change is today. And if you let today, slip by, then tomorrow. Just don't let too many tomorrows pile up. Tomorrow never dies. There is always a tomorrow.

Tomorrow never dies, there is always another tomorrow

Just fooling around with the 'black & white' filtering with my photo application.

Your Food Diary For:

Thursday, September 28, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Eggs - Poached, 4	300	2	20	26	599	2
Quaker - Pumpkin Spice Oatmeal	480	96	8	12	540	30
	780	98	28	38	1,139	32
L U N C H
Bagel With Cream Cheese	400	58	12	13	780	4
	400	58	12	13	780	4
D I N N E R
Johnsonville Polish Kielbasa Sausage	340	4	30	14	1,140	2
Campbell's Manhattan Clam Chowder	240	36	6	10	1,600	6
	580	40	36	24	2,740	8
S N A C K S
Fresh Thyme - Praline Pecans	151	16	9	1	64	14
	151	16	9	1	64	14
Totals	1,911	212	85	76	4,723	58
Your Daily Goal	2,946	368	98	148	2,300	110
Remaining	1,035	156	13	72	-2,423	52
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 1,016 extra calories from exercise today

If every day were like today...   You'd weigh 227.2 lbs in 5 weeks     

DIAMONDS ARE FOREVER

After weeks and weeks of lethargy, I have recaptured that desire and drive to be active.  Late yesterday afternoon, my daughter and I took an urban hike which was five miles. I noticed that our path through the neighborhood was shaped like a diamond. Diamonds are Forever.

Your Food Diary For:

Tuesday, September 12, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Egg - Poached Eggs	300	2	20	25	629	1
Quaker Oats instant grits - Instant Grits	200	44	3	4	620	0
	500	46	23	29	1,249	1
L U N C H
Turkey Sub on Wheat	700	90	16	50	2,597	7
	700	90	16	50	2,597	7
D I N N E R
Campbell's Chunky Hearty Italian-style Wedding	240	32	5	16	1,580	4
Trader Joes  Classic Water Crackers	120	24	2	4	80	0
	360	56	7	20	1,660	4
S N A C K S
Trader Joe's - Mango & Cream Bars	180	30	6	3	15	27
	180	30	6	3	15	27
Totals	1,740	222	52	102	5,521	39
Your Daily Goal	2,686	336	89	135	2,300	100
Remaining	946	114	37	33	-3,221	61
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 756 extra calories from exercise today

If every day were like today...   You'd weigh 233.3 lbs in 5 weeks

FROM RUSSIA WITH LOVE

OK, lefties... enough. There is not a shred of evidence that Russia tried to install Donald Trump to the Presidency. It is far more likely, that if they actually were behind the wikileaking that diminished Hillary Clinton - it was too weaken her as President. That is what adversaries do. Russia is an adversary that does not share our values. In fact, most of the countries on Earth are adversaries that do not share our values. What DEMOCRAT in America, would have heard anything shameful or horrible about Hillary Clinton that was not already known about her fragile relationship with honesty and integrity and said to himself or herself.... "Yup, I don't like what I am hearing about Hillary. I better change my focus 180° and vote REPUBLICAN and vote for Donald Trump."  This is so preposterous, that whoever invented this myth must be amazed at the level of stupidity of Americans that eat this up, hook, line and sinker. Enough. 

Russian Spies, Boris and Natasha exiting Trump Tower

Your Food Diary For:

Monday, March 27, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Apples & Cinnamon Instant Oatmeal	390	81	5	9	510	36
Met-rx - Big100 Chocolate Chip Cookie Dough	720	104	10	56	320	50
	1,110	185	15	65	830	86
L U N C H
Sushi - California Roll	900	164	16	25	1,309	16
	900	164	16	25	1,309	16
D I N N E R
Aldi - Asian Cruch Sesame Dressing Chopped Salad	600	52	44	12	1,520	24
365 - dark chocolate chip granola bar	300	0	3	5	0	0
	900	52	47	17	1,520	24
S N A C K S
Zico - Pure Coconut Water, 16 fl oz	140	26	0	0	320	24
	140	26	0	0	320	24
Totals	3,050	427	78	107	3,979	150
Your Daily Goal	2,132	266	71	107	2,300	80
Remaining	-918	-161	-7	0	-1,679	-70
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g

UV INDEX ZERO

I am a bald man. I have no issues with this. It bothered me when I was younger. A long time ago, when I realized that a fairly good looking man, Sean Connery (aka James Bond) was also bald - I started to embrace my baldness. Baldness seemed to work well for Patrick Stewart (aka Captain Jean-Luc Picard, Star Trek).  I speak of baldness this morning, because I (try to) never go outside for any length of time without a hat. Sunburn on the top of one's head is particularly unenjoyable. Yesterday morning when I set out for a brisk walk through the streets of Hannibal, Missouri, I skipped the hat as the UV INDEX was ZERO.  This might have been because I started my walk at 4:20AM!

"High" A UV Index reading of 6 to 7 means high risk of harm from unprotected sun exposure. Protection against skin and eye damage is needed. Reduce time in the sun between 10 a.m. and 4 p.m. If outdoors, seek shade and wear protective clothing, a wide-brimmed hat, and UV-blocking sunglasses.

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Conditions at the start of my 8 mile hike.  Low temperatures, low humidity and low UV INDEX (not so unusual at 4:20AM)

The sign above me is recognizing that Hannibal's record flood level was  on July 25, 1993 @ 31.8 feet.  As this photo was taken before 5AM, it was still a bit dark outside.

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I am not sure that I can trust the veracity of this sign...I thought Tom Sawyer was a fictional character.

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Your Food Diary For:

Tuesday, June 7, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker - Instant Oatmeal - Original	500	95	10	20	375	0
	500	95	10	20	375	0
L U N C H
Quaker - Choc Rice Cake, 14 cake	840	168	14	14	560	56
Special K - Protein Meal Bar - Chocolatey Chip	170	25	5	10	170	15
	1,010	193	19	24	730	71
D I N N E R
Subway - Broccoli Cheddar Soup, 1 cup	180	16	11	5	990	3
Subway - Footlong Steak and Cheese, 1 footlong sandwich	760	96	20	52	2,060	16
	940	112	31	57	3,050	19
S N A C K S
Blue Bunny - Malt Cup Chocolate, 12 fl oz	340	57	9	9	210	42
Quaker - Ricecakes - White Cheddar, 14 cake	630	112	7	14	1,470	0
	970	169	16	23	1,680	42
Totals	3,420	569	76	124	5,835	132
Your Daily Goal	3,236	404	108	162	2,300	121
Remaining	-184	-165	32	38	-3,535	-11
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,306 extra calories from exercise today

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       Your Exercise Diary for:

Tuesday, June 7, 2016

Cardiovascular	Minutes	Calories Burned
Walking	125	1,322
MFP iOS calorie adjustment	N/A	-16
Daily Total / Goal	126 / 30	1,306 / 590
Weekly Total / Goal	390 / 210	4,636 / 4,130

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SPECTRE

The plan for yesterday, with our daughter out-of-town (Paris, France) was to see the new James Bond movie, SPECTRE.  All the showings which we wanted to see at our neighborhood theatre were sold out so we instead purchased tickets for today, Sunday, at 10:30AM.   Since I did not see the movie as planned on Saturday that opened a lot of free time and I spent that time walking for more than 3 hours, a bit over 15 miles.  For three solid hours I listened to nothing but 'James Bond' soundtrack music - music that spans more than half a century.  Just to clarify...John Barry was the greatest composer of James Bond music. (From Russia with Love, Goldfinger, Thunderball, You Only Live Twice, On Her Majesties Secret Service, Diamonds are Forever)

This movie was released two days ago - and inexplicably I have not seen it yet..... That changes this morning... My wife and I have tickets (and seat assignments) for a 10:30AM showing.... I saw an ad on TV for this move and the ad claims that this is the 'BEST BOND EVER.   I am old enough to know that every single Bond Movie since the first one has been promoted in the very same way.  

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Our daughter sent a photograph of herself in front of the Eiffel Tower.  That real photo inspired me to create this photo and email it to her. I have not heard yet if she was amused or not.

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Your Food Diary For:

Saturday, November 7, 2015

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Club Crackers - Crackers, 8 crackers	140	18	6	0	250	2
Sage - Red Delicious Apple, 1 medium apple (170g)	95	25	0	1	2	19
Roundy's - Center Cut Bacon, 3 Slices	70	0	4	7	220	0
Quaker - Chewy Chocolate Chip Granola Bar, 3 bar (24G)	300	51	11	3	225	21
FORRELLI - MULTIGRAIN RICE CAKES, 18 SLICE	360	72	0	0	360	0
	965	166	21	11	1,057	42
L U N C H
MARIANO'S - HUGE SPINACH SALAD, 1 SALAD	500	0	0	0	0	0
WHOLE FOODS - NATURAL WASABI GREEN PEAS, 1/3 cup (30 grams)	120	19	3	4	240	2
WHOLE FOODS - DARK CHOCOLATE GINGER, 40 g (approx 4 pieces)	170	29	7	1	5	25
Whole Foods - Carob Spirulina Chunks, 3 chunks	195	23	11	6	15	12
WHOLE FOODS 9269 - DRIED PAPAYA, 7.5 slices (40g)	125	31	0	1	13	19
WHOLE FOODS 5938 - UNSWEETENED BANANA CHIPS, 45 g (1/4 cup)	255	24	15	3	8	2
	1,365	126	36	15	280	59
D I N N E R
Luna Protein - Mint Chocolate Chip, 2 bar	340	42	10	24	480	28
Sage - Red Delicious Apple, 2 medium apple	190	50	1	1	4	38
WHOLE FOODS 8497 - CHERRY VANILLA GRANOLA, 68.75 g (3/4 cup)	300	50	9	6	75	19
	830	142	19	31	559	85
S N A C K S
Totals	3,160	434	76	57	1,895	186
Your Daily Goal	5,275	659	176	264	2,300	197
Remaining	2,115	224	100	207	404	11
	Calories	Carbs	Fat	Protein	Sodium	Sugar
. Your Exercise Diary for: Saturday, November 7, 2015 Cardiovascular Minutes Calories Burned Walking, 5.0 mph 196 3,202 MFP iOS calorie adjustment N/A 143     Daily Total / Goal 197 / 30 3,345 / 590   Weekly Total / Goal 971 / 210 17,425 / 4,130 . . TOTAL CALORIES CONSUMED 3160 TOTAL CALORIES BURNED 3202 NET CALORIES 42 CALORIE DEFECIT . ....................... fitbit day 66 40028 steps ........................ .