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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FRENCH FRIES IN THE NEWS

From New York Daily News

BY KERI BLAKINGER       

NEW YORK DAILY NEWS      Wednesday, January 20, 2016, 11:40 AM

Micky D's has figured out a way to make its food even unhealthier. McDonald's Japan just announced the launch of a new menu item — chocolate French fries. Dubbed McChoco Potatoes, the high-calorie concoction features two sauces — chocolate with cacao flavor and white milk chocolate — drizzled over crispy fries. "The combination creates a wonderful salty and sweet harmonious taste," the company said in a statement. The new side is a limited-time menu addition available in the Land of the Rising Sun starting Tuesday. Sadly, there's no mention of whether this artery-clogging awesomeness will ever be available stateside.

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This seems to me to be a ridiculous combination.... I suppose if McDonald's could create a menu item where chocolate and vanilla sauces were drizzled over an order of Spinach or Kale - perhaps then, there could be a benefit to society. Seriously, how many people don't already find the taste of French Fries compelling enough?  Anyone who pays attention to financial news knows that McDonald's has faced real problems with increased competition as well as a shift to healthier foods by more and more people. This might be an example of a company going in the wrong direction. Then again.... chocolate covered potato chips have already been available for some time...

Your Food Diary For:

Wednesday, January 20, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker - Instant Oatmeal - Original, 6 packet (28 g)	600	114	12	24	450	0
Thomas Cinammon Raisin Bread - Cinammon Raisin Bread, 2 slice	220	44	3	8	340	0
KELLOGGS - RAISIN BRAN (dry cereal)	380	92	2	10	420	36
	1,200	250	17	42	1,210	36
L U N C H
Jason's Deli - SPICY SEAFOOD GUMBO, 1 Bowl	230	26	8	12	1,710	3
Jason's Deli - Flatbread Crackers	500	60	20	20	950	10
Jason's Deli - Amy's Turkey-o, 1 sandwich	480	56	17	29	1,380	11
Sage - Red Delicious Apple, 1 medium apple	95	25	0	1	2	19
	1,305	167	45	62	4,042	43
D I N N E R
Whole Foods - Creamed Kale, 14 oz	280	32	12	18	180	6
Whole Foods - Blackened Trout, 3 fillet	660	63	24	54	1,950	0
	940	95	36	72	2,130	6
Totals	3,445	512	98	176	7,382	85
Your Daily Goal	3,450	431	115	173	2,300	129
Remaining	5	-81	16	-2	-5,081	44
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,520 extra calories from exercise today

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       Your Exercise Diary for:

Wednesday, January 20, 2016

Cardiovascular	Minutes	Calories Burned
PRECOR EFX576i ELLIPTICAL	125	1,668
MFP iOS calorie adjustment	N/A	-148
Daily Total / Goal	126 / 30	1,520 / 590
Weekly Total / Goal	350 / 210	5,084 / 4,130

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total calories consumed 3445 calories

total calories burned (125 min elliptical) 1668 calories

total net 1777 calories

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fitbit day 139

17960 steps
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TRADITIONAL THANKSGIVING TWENTY

Yesterday, was the beginning of a new tradition.  I set out in the morning, long before my family was stirring about, to walk 20 miles.  The weather was much more cooperative at the beginning than at the end of this particular urban hike.  The weather was a very comfortable 53°F when I started and the forecast for rain was for much later in the afternoon.  The forecast for rain was not quite so accurate.  The last 5 miles of my walk was largely in a pouring rain.  Nevertheless, I perservered and continued on until I had logged my 20th mile.  Whether I will be able to do this next Thanksgiving (a 20 mile walk does carve out a bit of time) or not - I do not know.  It seems like a good tradition to shoot for.  Next year I will let you know how the 2nd Annual Traditional Thanksgiving Twenty goes....

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As part of my 20 mile urban hike - I explored parts of Grant Park for the first time

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For the past few days, I have continued to attempt to 'perfect' this type of 'action' photograph.  By standing very near the edge, it does become much more obvious that I am 'in the air.'  On this grey day, my bright orange shirt is the only color in the picture.  It should be fairly obvious now that the premise of the 1992 film, White Men Can't Jump, is certainly not disproved by my prowess defying gravity!

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Your Food Diary For:

Thursday, November 26, 2015

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quakers - Rice Cake Lightly Salted, 14 Cake (9g)	490	98	0	14	210	0
Michigan Apples - red delicious apple, 3 large	390	102	0	3	0	75
	880	200	0	17	210	75
L U N C H
Sweet Baby Ray's - Original Beef Jerky, 6 oz	540	36	6	66	2,880	36
Nature Valley 4 Crunchy Granola Bar Oats and Honey	380	58	14	6	360	22
	920	94	20	72	3,240	58
D I N N E R
Brisket - Brisket, 8 oz	352	0	17	48	176	0
Potatoes, red, flesh and skin, baked, 1 potato large	266	59	0	7	36	4
Roundy's - Sweet Peas - Canned, 1 cup	120	20	1	8	30	10
	738	79	18	63	242	14
S N A C K S
General Mills 2 Nature Valley - Oats 'n Honey	190	29	6	4	160	12
Kind Healthy Grains 2 Dark Chocolate Chunk	300	46	10	4	140	16
	490	75	16	8	300	28
Totals	3,028	448	54	160	3,992	175
Your Daily Goal	5,516	689	184	276	2,300	206
Remaining	2,488	241	129	116	-1,691	30
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 3,586 extra calories from exercise today

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       Your Exercise Diary for:

Thursday, November 26, 2015

Cardiovascular	Minutes	Calories Burned
Walking, 4.5 mph, very, very brisk pace	260	3,978
MFP iOS calorie adjustment	N/A	-392
Daily Total / Goal	261 / 30	3,586 / 590
Weekly Total / Goal	794 / 210	12,476 / 4,130

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total calories consumed 3028 calories
total calories burned (20 mile walk) 3978 calories
total net calories 950 caloric deficit

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fitbit day 85

51605 steps

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ten mile walking streak reached 18 days.

Around mile 5, the rain was still two hours away...

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and for no particular reason, here is some very bad advice from The Most Interesting Man in the World....