berries

Today I found an abundant supplies of berries, strawberry, blueberry, raspberry on sale. I purchased just enough for a week's supply. I like them for breakfast, snacks and after dinner treat. I just bought a bottle of Italian wine, Pinot Grigio by Fontana Candida inexpensive and will have a glass with my strawberries.

backyard birder

The Backyard Naturalist has an abundance of bird feeders. I took a quick shot of one of the alcoves in the shop.

the frog buddah

Today's trip to the bird shop I found a rather funny character. The shopkeeper called him the frog buddah.

january snow birds

I found my January snow birds picture. This was a few weeks ago. I felt loyal to my bird friends and kept up the bird feeders for them. My cardinal friends are happily playing in the snow as they feed.

happy valentines day

I'm not sure if I would pucker up to this guy but anyways... Happy Valentines Day!

downy woodpecker

This morning in my quiet room outside the side window we have another bird feeder secluded under a tree, I spied a Downy Woodpecker. This is a image of a male. You would think woodpeckers feed only on trees by pecking them. These birds visiting snatch seeds from the feeder. Bird seeds such as black oil sunflower seeds I have been filling them up with. He takes the sunflower seed then finds a hallow indentation in the dogwood tree and drums on the seed shell till it opens and eats the seed inside of it. There are several drummed areas in the tree now since several woodpeckers are visiting this particular feeder. These are small birds and they are happy in urban woodlands and wilderness forests. They eat insects they find on trees, shrubs and woody weeds. The males and females look somewhat alike. Their songs are simple notes which are often repeated. Sounds like check, check, check or queek, queek, queek called the pik call. The other call is the sputter call that sound like chick, chick, chick, chrr-rr-r, which express dominance. The other call sounds like chirp, chrr, and pshir. I found the wording of these calls in the book, Bird Songs (250 North American Birds in Song) that has the bird picture, description and a button for the actual bird singing. It's a great book to identify a bird and listen to their call.

hiker at overlook

As you drive up to Big Meadows on Sky Line Drive there are so many Overlooks that they are all named and have great views for photographs. Here is a hiker (in spring time) with his walking poles getting his camera ready. I am looking forward to my trip in spring in a few months to Shenandoah!

big meadows

We have plans to go back to Shenandoah Virginia and stay at Big Meadows in the spring, just a few months away. I am looking forward to spring as very light snow drops here tonight at home. This image is from Big Meadows and it looks like Dark Hallow Falls. It's a short hike about 1 mile to get to it. It is located in from Sky Line Drive next to the Big Meadows Lodge. There is parking and posted map guide for hiking directions. We usually hike it before breakfast, an early start before the crowd gets there to view the falls. We stay in a small cabin next to the lodge which has a large fireplace and usual amenities.

altered books 2

Here is another example of another altered book Carol had made. The classes SB and I will take will be different and more advanced.

altered books 1

I enjoy hand book binding and making altered books. There is a book maker class where we make hand binded books and alter them with tags and art work. The teacher will be Carol Owen and these are samples of her work. I visited SB today and she encouraged me to attend with her. We booked a weekend for the classes.

lilac ragdolls

We will be adopting two ragdoll lilac kittens. This is a sample picture of a lilac ragdoll. The expected birthing is this month February. We are very excited! We decided to get a brother and sister so they can be happy together always. I've decided to call her Isabela and the boy kitty Oliver. Expected home arrival possibly April.

We've been redoing the home little by little. I have finished my quiet room. The closet has been redone with Container Store items. A dark brown theme. Six labeled large square zippered closed cloth organizers for folded items in shelves and floor and all hanging items in labeled hanging chocolate zippered clothes bags purchased somewhere else. When I finished I thought I was in a store. Then opposite I found a great Logan Storage Console from Pier 1 that was on sale before Christmas 2010. I sit a large crystal vase of fresh white roses on top of it and a simple dark wood Tivoli Audio radio in glossy dark walnut. Also, a large canvass painting on the wall hung over it. At Pier 1 I found the Charisse Armchair to sit by my window to watch the Cardinals. Beside that, I have a tiny simple table that sits my Mac Laptop perfectly the same dimensions and the printer underneath on the floor. At this point nothing else goes into the room. Occasionally, I end up in the room watching the Cardinals or listening to music and reading and misc. Maybe, one day Isabela and Oliver will be joining me in watching the birds too.

cardinal's day off

Today is a great day to stay home. I have enjoyed watching the cardinals feed in the backyard. It had snowed early 5 am and expected latter around 5 pm about 5 inches today, they say.

I have taken great interest, more so since the cold weather hit to keep up with the cardinals. They have fatten up on bird premium black oil sunflower seeds and peanuts. I get them from a birder store. I have a visiting blue jay and a rather large red headed woodpecker who also like the peanuts. Matter of fact, the large blue jay seems to like to hoard them, funny... they are such characters.

welcome back

I have started back on CR and have found some new ways that make not weighing everything. It's a welcome back to my loved style of feeling good again about myself. After my long absence and taking notes of what was not working and what is starting to work for me. I was in the mitts of changing my career over the last year. I have returned to Banking and now an officer at my local bank. As a financial service rep I am finally returning to my loved career. In my career I had 10 years in banking from teller to branch manager. Now after a long absence I am returning. I am happy to say, yes it is working for me. Now I would like to get started and work on my diet and exercise. I will start with breakfast and work my day into the diet routine.

Today's food diary

Morning exercise

1 Yoplait yogurt light (100 cal)

1 Vitatops vita muffin Banana Nut (100 cal)

Lunch/Dinner/evening

are not here due to work in progress.

I am working on breakfast first then

working on a system for lunch and dinner

while starting a new job.

Let's look at the breakfast breakdown:

Yoplait is my milk substitute and has the following:

0 fat, 85mg sodium 4%, 250mg potassium 7% , 19g carbs and 14g sugars 8%, 5g protein 10%

vitamin A 15%, calcium 20%, vitamin D 20%, phosphorus 15%

Vitatops in Banana Nut 100 calories

2g fat 3%, 0 cholesterol, 120mg sodium 5%, 50mg potassium 1%, 19g carbs 6%, 5g fiber 20%, 3g sugar, 4g sugar alcohol, 5g protein

vitamin A 50%, C 50%, calcium 2%, iron 50%, D 50%, E 50%, thiamin 4%, riboflavin 10%, niacin 4%, folic acid 50%, B12 50%, B6 50%, pantothenic acid 12.5% botin 50%, zinc 50%

After looking over the numbers, we made progress in getting some percentages close to 100% for the day in just breakfast. I was not a breakfast person in my younger days but I am trying to because it is true that breakfast makes a difference.

Now breakfast is quick but I do try to relax during breakfast at the table. We talk during breakfast and enjoy a conversation then we're both off to work. BK mentioned that he didn't want me to rush off quickly and instead enjoy a conversation at breakfast. I agreed and it is working out well.

potomac river

We took a Day Trip to Great Falls Park to see the Potomac River.

The park is quite nice with lots of parking. Kayak enthusiast and

bike riding with joggers all around. I took snap shots of the day

trip.

A mating pair of ducks wade through the river bed.

One of the Potomac River Locks dried river bed with snow drifts.



The walking bridge over one of the Potomac Falls river veins.

View from over the walking bridge.

A second bridge with another spectacular natural water fall.



Another bridge over a water in a mini canyon.

Final look out: Views of the wide Potomac River at Great Falls Park.

del monte peaches

I found Del Monte Cling Peaches with no sugar in a large 1 lb 3 oz glass jar. It reads 50% less sugar and 40 % less calories. I worked them in as a evening snack tonight.

Today's food diary

Late morning and had 8 hours sleep

Morning tea Lipton with Truvia and through out the day

1 cup expresso sometime during the day

1/2 hour full body stretching

125 g Trader Joe's European Style Plain Nonfat Yogurt

120 g Fresh sliced strawberries

Lunch

85 g Spring Mix Baby Greens

10 g Cranberries dried

5 g Walnuts

25 g Sliced Strawberries on top

2 T Raspberry Walnut Vinaigrette, 80 calories

Snack

1 bar Luna Peanut Butter

Dinner

198 g Atlantic Salmon

125 g Romaine lettuce torn

40g Sliced Strawberries on top

2 T Trader Joe's Champagne Pear Vinaigrette, 45 calories

Snack

50 g Del Monte Orchard Select Slice cling Peaches no sugar

1 Tall glass of cold tea

Night cap

1 cup of hot tea and Truvia for sweetness

While I look over paperwork

This is 940 calories: 97 grams carbs, 72 grams protein, 31 grams fat

Vit. A 440%, Folate 191%, B2 91%, B3 Niacin 120%, B5 106%.

B6 188%, B12 318%, Vit. C 212%, Vit. K 111%

Calcium 95%, Iron 133% Manganese 261%, Phosphorius 99%

Saturated Fat 9.4 g 47% of DV Low

Sodium 1220.2 81% of DV Medium

Omega-3 72% and Omega-6 22%

I use vitamins and mineral supplements on things I am low on.

Today's food diary=> 30:40:30 protein:carb:fat

Trader Joe's Luna Bar

I have found that the Luna Bar is nutritious and a great all around bar to keep on hand. For a planed snack or and activity energy bar. I recently found it in Trader Joe's protein bar aisle. Specifically the Peanut Butter Luna Bar.

The stats on the bar: Protein 9 g (18% DV), Carb 25 g (8% DV), Cholesterol none, Sugars 12 g, Fat 6 g (9% DV).

More importantly the Vitamins and Minerals were surprising high: Vit. A 20%, Vit C 20%, Calcium 35%, Iron 30%, Vit K 10%, Thiamin (B1) 10%, Riboflavin (B2) 40%, Niacin (B3) 40%, Vit. B6 75%, Folate 100%, Vit. B12 25%, Pantothenic Acid 40%, Phosphorus 20%, Phosphorus 20%, Iodine 35%, Magnesium 10%, Zinc 35%, copper 10%, Manganese 25%, Chromium 25%, Molybdenum 25%.

All the above stats and vitamins and minerals for 180 calories.

I have a link to the Luna Bar. It is good reading when you look at the variety of flavors and minerals and vitamins in these bars.

If you were wondering if you can add an energy bar to your diet. Maybe the Luna Bar is a wise choice regarding the vitamins and minerals inclusive in these bars. The bar could help raise your daily vitamin and mineral requirements to 100%.

Today's food diary

Late getting up but had 8 hours sleep.

Morning tea "To Life" and Lipton Tea throughout the day.

1 cup expresso sometime during the day

1/2 hour full body stretching

125 g Trader Joe's European Style Plain Nonfat Yogurt

55 g Frozen Blueberries

Lunch

100 g Fresh Spinach, only 23 calories

15 g Cranberries dried

23 g Walnuts crumbled

2 T Raspberry Walnut Vinaigrette

Snack

1 bar Luna Peanut Butter

Dinner

190 g Atlantic Wild Caught Cod Fillet, baked tender with spices

100 g Fresh Romaine Lettuce

25 g Thin Sliced Strawberries on top

2T Trader Joe's Champagne Pear Vinaigrette, 45 calories

Snack, a smoothie for a fresh cold taste

I use a Kitchen Aid blender on High 10 seconds, Makes 16 oz.

Today's blend is 96 calories.

1 cup of ice

100 g Fresh Strawberries

45 g Trader Joe's European Style Nonfat Yogurt

40 g of half a banana

Night cap

1 cup of hot tea and Truvia for sweetness

While I look over paperwork.

This is 955 calories: 102 carbs, 73 grams protein, 31 grams fat

Vit. A 642%, Folate 235%, Vit. B2 109%, B12 271% Vit. C 167%,

Vit. D 74%, Vit. E 31%, Vit. K 499%

Minerals: Calcium 102%, Copper 133%, Iron 155%, Manganese 317%

Phosphorus 99%, Potassium 66%, Selenium 181%, Zinc 78%

Today's salt intake 798.7 mg 53% of DV Low

Saturated Fat 5.5 g, 27% of DV Low

Omega-3 is 180% Omega-6 is 54%

Meals and snacks are at 2 to 3 hours.

I use viatmins and mineral supplements on things I am low on.

Today's food diary=> 30:40:30 protein:carb:fat

measurement

After digging out a sidewalk to lead to the cars. I took a measurement this afternoon. So before the nightfall of 5 pm and as the orange skies came upon us. Our final measurement was a incredible 29 inches accumulated from yesterday 10 am Friday, to 5 pm Saturday evening.

blizzard

We are held up at home after a snowy blizzard evening last night that lasted throughout the morning and quieted down finally this afternoon. Quite a beautiful picture of the neighborhood and the cars buried in the snow this morning around 10:30 am.

morning tea

As I was enjoying my Teavana Tea, my selection white tea "To Life". What a tasty tea to enjoy a nice morning. I found it in a quaint store in the Potomac area. The store named Teavana Tea had large loose tea leaf glass vats to choose from. The assistants opened the To Life container and a wonderful wiff and aroma surprised me. The freshness brought a smile.

Today's food diary

Morning tea "To Life" and also throughout the day

1 cup expresso sometime during the day

1/2 hour full body stretching and cardio

144 g Strawberries, Fresh

240 g Almond Breeze

This is 86.1 calories.

Lunch, easy few ingredients

100 g Costco Organic Spring Mix lettuce

10 g Walnuts

28 g Cranberries dried sweetened

2 hard boiled eggs sliced

2 T Raspberry Walnut Vinaigrette 80 calories

This is 386.6 calories.

Snack on the go

80 g Blackberries, fresh raw

This is 34.4 calories.

Dinner

170 g Artic Shores Cod Filets

65 g Shrimp weighed raw, cooked

2 lemon wedges

175 g Broccoli, frozen weighed, steamed

100 g Carrots, raw weighed, steamed

This is 293.8 calories.

Snack

135 g Blueberries frozen

50 g Plain Yogurt

This is 118.6 calories.

Nightcap

Something hot while I do paperwork

2 cups Teavana Tea "To Life" is low on caffein

This is 941 calories: 99 grams carbs, 70 grams protein, 31 g fats

Fiber content for the total day 23.8 grams

Vitamin A 923%, Vitamin C 287%, Vitamin D 99%

Vitamin E 114%, Vitamin K 168%

Minerals 75% Calcium (I will take a supplement make up 25%)

Iron 131%, Manganese 131%, Selenium 113%

Salt intake of 35% only of daily RDA, low in salt for the day.

Omega-3 is 353%, Omega-6 is 35%

If you have high cholesterol delete eggs & shrimp, replace with salmon.

Meals and snacks are at 2 to 3 hours.

I use vitamins and mineral supplements on things I am low on.

Today's food diary=> 30:40:30 protein:carbs:fat