Everyday Systems

kccc

Hi, NoSRocks! I've decided to address the "wee excesses" by making my April Challenge a "back to basics" reboot. Here's what I put on that thread: I'm in! But not, as you might have expected, with my yoga stretch goal. Nope, this month is "rebooting the basics." I've noticed a couple of fails lately...

kccc

Librarylady - it's funny how we get into routines, isn't it? Sarah.Grace - I've never heard of putting ranch dressing on tuna melts. That doesn't sound particularly appealing to me, I'll confess - but then, I'm not fond of ranch dressing in general. Plus, I make my tuna-melts in a pretty non-standar...

kccc

See? I'm starting with a defeatist attitude. One day at a time and a reward every weekend might be the way to go. You are right... one day at a time. And rewards (including non-food rewards.) To address that defeated feeling...For now, set your goals at the "well, duh! Of course I can do that!" lev...

kccc

Yesterday... veg was peas'n'carrots, fruit canned tropical fruit (about out of fresh, and saving for lunch). Did have a glass of wine. Today Walking plus abs for exercise. At 7200 on the ped, so hoping the 10,000 will be easy today. Br - leftover zucchini pie (small piece), dried apricots, 2 CaL L (...

kccc

One thing I've done lately is my son has been wanting an evening snack. I haven't been convinced he really wants it, so the only things I set out for him are Cheerios and maybe a couple of Ritz crackers. Ah, yes - the "limited choice" strategy. That's a really good one! I don't know how many times ...

kccc

Two different discussions... 1) Is BMI a good indicator? (It has faults.) 2) Are Americans heavier than they used to be. (Unqualified "yes" from me - don't need any measurement other than eyeballs and memory. Check out old photos if you like... I know every time I travel abroad, I notice prevalent l...

kccc

Welcome back! It's nice to see you again.

kccc

I'm in! But not, as you might have expected, with my yoga stretch goal. Nope, this month is "rebooting the basics." I've noticed a couple of fails lately - mini-fails, that I could sweep under the rug if I wanted to ignore them. However, I've seen too many people coming back to No-S saying "I was do...

kccc

Congrats!!

That's a milestone!

(And what Dave said about the testamonial!)

kccc

The good news from yesterday: I got in my 10,000 steps. It took work - I walked around while making phone calls at work, and marched/jogged while watching TV with my son, and marched around the house. I was so proud that I did bedtime yoga too. Go, me! The bad news: Failure at dinner. The zucchini p...

kccc

oolala53 wrote:On my, I think I've replaced overeating with over-writing.

Join the club.

kccc

Someone here once said "instead of thinking of it as hunger pangs, think of it as 'having an appetite' - which you are supposed to have at mealtime!" I think reframing it that way helps. Drinks help - coffee, milk, even hot tea. Attending to what's on your plate at mealtimes helps. Enough food? Some...

kccc

I agree with Noel. I don't think an am/pm snack is an issue at 3. If you just make them discrete events, and don't allow constant grazing, you're fine. And remember, things will naturally change as your child ages. You'll see when dropping snacks will be appropriate. An interim step is to ask HIM if...

kccc

I wasn't doing No-S when my child was that young, but here's what I did that I'm thankful for... - I did allow snacks, but they were of the "mini-meal" variety - with a beginning and end, at regular times. (Kids are growing, and have smaller tummies. So an AM/PM snack is okay.) - I did NOT let him w...

kccc

Made my 3x/week for yoga, but didn't make my 5x "stretch" goal.

But that's okay. There's always another month...

kccc

Yesterday ended up eating at the cafeteria for lunch - it was a rainy, nasty day and I was near there before and after lunchtime anyway and chose not to trek back to my office. And I had a "technical fail". I made tomorrow's dinner, and used a new crescent roll recipe. My casserole recipe calls for ...

kccc

It may depend on what I eat too. Absolutely! A balance of carbs/protein and a little fat in every meal helps you "last longer" because they digest at different rates. Experiment to find the balance that works best for you - people are different on that. One reason that No-S works is that, though yo...

kccc

Monday... a rainy, cold, icky one after our glorious warm weather last week. Exercise - yoga. Good start to the week. Br - yogurt, orange L (planned) 15 bean soup, salad, dried apricots D (planned) Leftover pasta shells, salad/veg, fruit I am cat-sitting this week, which puts me home even later than...

kccc

Sunday... Br - 1/2 bagel, PB S - sunflower seeds (workgroup snack at church) L - 15 bean soup, fruit S - chocolate pudding and 2 truffles for dessert S- Bookclub meeting at 4:00,, with amazing homemade treats by the hostess. I had an awesome pastry (small but rich), plus some strawberries. D - Pasta...

kccc

Cereal is iffy. Read the nutrition labels and look at the sugar content. If it's got more than a teaspoon equivalent or so, I would consider it a "sweet". (I'm hard-nosed on breakfast cereal, though - I consider most of it junk-with-a-vitamin-sprinkled-on-top. Whenever my child asks for a particular...

kccc

That "attitude adjustment" sounds like it would work! (What a great name for a drink!)

kccc

This makes me really want to buy a set of bowls like that. :) Lol! A podcast that I listen to has a section called "something I like" that is SO much fun to listen to. The person doing it waxes rhapsodic about the most ordinary-ish things, but with genuine pleasure. It always makes me smile to hear...

kccc

From a post I made on the main page: I had a "letter of the law" but not "spirit of the law" moment last night. Basically, I was up late to meet at deadline, and at 12:01 (midnight) I broke out the chips. Technically, I made it to the S-day. Emotionally, it feels like a fail. All the usual "fail" re...

kccc

I had a "letter of the law" but not "spirit of the law" moment last night. Basically, I was up late to meet at deadline, and at 12:01 (midnight) I broke out the chips. Technically, I made it to the S-day. Emotionally, it feels like a fail. All the usual "fail" reasons applied. I'd been superwoman th...

kccc

I think this is very wise, Noel. I have the same problem you do with throwing myself over-enthusiastically into something, then burning out. It took me a LONG time to realize it, and it's a trap I still fall into. Limits help me a lot. Not just setting a minimum, but a maximum. Some examples... I ne...

kccc

I have a long commute, and eat breakfast at my desk after I get to work I do drink cafe-au-lait - coffee with a LOT of hot milk - on the way to work. The drive is from 6:00-7:00, then I go to the gym. By the time I get to my desk and eat, it's 8:30. So, I've been up a while before I breakfast, and i...

kccc

Hi KCCC - what proportion of water to barley do you use in the crockpot? I love barley, but it takes so long to cook that I often forget to use it. I have to be out of the house all day from 8-6 - do you think I could get it to work without having to check it all through the day? Barley goes wonder...

kccc

Yesterday as planned, minus the apple at lunch - forgot to pack it. Dinner veg was cauliflower and red bell pepper, plus some blueberries. They tasted very dessert-y to me, even without any added sugar. One of the benefits of No-S is that your taste buds wake up. Hm... that's less No-S than my choic...

kccc

Thanks, Jean. I did end up eating a N-Day appropriate dinner: one plate, no sweets. Not the healthiest and out with a friend, but still within the rules. I thought about dessert since I'd "already blown it," but then remembered that this isn't about a day, it's about life. :) Way to get back on tra...

kccc

I had an evening meeting, but did 15-20 minutes of yoga when I got home. I just did things I could think of and maybe should have held some poses longer, but it was hard to judge that on my own. I don't really have any yoga videos I particularly like. I could really use a couple 30 minute-ish ones....

kccc

Exercise - walking plus abs. Pedometer at 6300... I predict some marching around the house in my evening! Br - Greek yogurt, banana L (planned) - leftover barley/ham risotto, salad, apple and figs. I left the pizza slice for my husband because I liked the barley so much! (It was hard not to take sec...

kccc

idon'tknow wrote:Stopped eating after the yogurt - so definitely a success.

Absolutely!

"Better" is a good direction, and should be celebrated.

kccc

Exercise- yoga class. Wow, that was quite a class. Hard work - I was shaky by the end of it, and expect to be sore. In a good way, though. I can tell I'm building strength, but in a way that also builds better alignment. Lunch was interesting. The deli bar didn't look that attractive to me today, so...

kccc

My exercise goals are "5 of 7" (exercise 5 days of the week, doesn't matter which days). I just keep a habitcal where I put on a green when I exercise. I don't worry about yellows or reds. It's a simple count, that I can see at a glance. For something like 5 meals out, I wouldn't even worry about wh...

kccc

The only way I can figure it is that I'm simply more active than I give myself credit for and am comparing my activity to athletes. I think you're right. All those "little things" you mention do add up. However, you'd think that this would make me thinner. It doesn't. Which is why I wonder at the w...

kccc

I'm not sure this has been asked before. Your best bet would be to email Reinhard directly and make that request. I know he can delete accounts, because he's zapped the occasional spammer that's wandered in. I am sorry that you feel the need to do this, and wish you well. (Okay, in honesty, I'm both...

kccc

Dinner last night was Ryan's. I had one plate. Got in my 10,000 steps, but it took about 1000 steps of marching about the house before bed. Sigh. I am truly envious of people who naturally have a reasonable level of activity in their normal day-to-day routine. Oh well - better to have to work at it ...

kccc

Sigh. It takes serious effort for me to make 10,000 steps. Even on days when I walk for exercise.

Very sedentary job, driving commute... takes a toll.

At least the pedometer makes me more aware of that fact.

kccc

Lol! Read through my check-in thread, and you can spot failure after failure. Hope they make you feel better! What I try to remember when (WHEN, not IF) I fail: "Mark it and move on." <-- I completely agree with Starla about this phrase! Or, if you prefer "Success is falling down seven times and get...

kccc

Yesterday as planned. I am actually sore from the yoga, as if I'd worked out with weights or something else that required muscle strength. I don't know how yoga got a rep as a "light" exercise - it's the most challenging thing I've ever done. (Okay, it varies a lot...there are yoga forms that are mo...

kccc

Ah, well, BA, can't always do that. Given the drive, it was a good vacation. == Back in the normal routine. Weighed this morning, and have in fact gained a good bit... 147, which is 4-5 lbs up. Not a biggie, though. Some of that is just usual "post S-days" bloat, which will be gone by Wednesday (my ...

kccc

Interesting. Sounds as if the reasons it works better are multiple... - Less work than writing (for some folks... not sure I'd think so) - More visual presentation heightens awareness of quantity and quality. You SEE the portions, the amount of "green," etc. - Possibly the attention to presentation ...

kccc

Realizing that over-eating makes you feel yucky is actually a VERY positive step, when you think about it. (Before No-S, I often felt yucky from over-eating and often didn't recognize it because it was so common.) The next step is realizing that you don't like feeling yucky. ;) And that you can choo...

kccc

Back home, and glad to be here. Laundry is almost done. Almost. Need to go grocery shopping... Let's see... Wednesday, con't L - Plate of hummus, pita bread, carrots, and fruit D - Pizza (2 slices) S - chocolate (we visited Hershey's) and cheesecake again Thursday... Made it to DC, and went to the M...

kccc

I had a similar question about birthday S days, when I first started NoS (a year and a half ago) -- I wanted to know if I could shift my birthday S day, since it was on a Saturday, which I felt was unfair. The answer was along the lines of, "You're free to do whatever you want. But no." I remember ...

kccc

Tuesday... Br - Whole wheat toast with PB and banana, coffee L - crepes with salmon, creme cheese, and dill, salad (little crepe restaurant that we went to - delicious!) D - chili, bread, coleslaw and a tiny piece of cheesecake at step-mom-in-law's (I guess that's what she is officially... sounds so...

kccc

Traveling... habits need attention. No exercise Sunday or Monday - and I feel it. I stretched every time we got out of the car, but still... Monday - fail. It was our "long travel day" and I didn't switch back to N-day thinking after 2 S-days of travel. Br - omelet with cheese, bell peppers, onions,...

kccc

Right here, front and center. I (used to) eat when bored/stressed/tired/procrastinating or simply unable to figure out what to do next. After being on No-S a few years, I've taken up new hobbies, learned better stress-management strategies, sleep more, and make better decisions on how to spend my ti...

kccc

It's my personal hypothesis that one of the reasons that so many conflicting scientific studies exist is that people are just different from one another. I absolutely agree. And as a corollary, I think scientific studies produce conflicting results when the studies are not sufficiently fine-tuned t...

kccc

Managed 15 minutes of stretching at night on Saturday...

Sunday

Br - sausage biscuit and strawberries
L - slice pizza, 6 figs
S - meringue cookies; half a ham sandwich b/c dinner was late.
D- dinner out at China Buffet... more than one plate.

No exercise on Sunday yet...

kccc

Friday night - slice and spinach salad. Good. And I did NOT have dessert with my family when the wonderful bakery next to the pizza place ended up being open late. Who kn they did that on Fridays? Saturday... No exercise (yet, anyway). Br- cheese toast and cinnamon toast on homemade bread L - pizza ...

kccc

NoS has allowed me to make a permanent lifestyle change without giving up Everything All of the Time. Instead I give up Some Things Some of the Time. Sienna, I agree. I read something a while back about the power of "5 degrees of change" - an amount which doesn't look like much to start with, but i...

kccc

I like to take a bag of frozen berries and cook them down into a sort of syrup-y compote (this makes enough for a week or so). Then I stir a few spoonfuls into my oatmeal along with some chopped walnuts and honey. The combo is also really good with whole milk yogurt. Sometimes I'll blend up my cook...

kccc

Welcome, Tina! I'm glad that No-S helped you re-adjust your eating habits. Now, 6 1/2 weeks later (with obvious and significant changes already), the honeymoon period is over. Because of the hard work, the habits are iron-clad, but I am no longer taking emotional pleasure out of refraining from mind...

kccc

Yesterday - dinner was filled pasta with pesto, salad, and fruit. We actually tried a new pasta from Trader Joe's - lobster filled. It was great, but the package was small enough (2.5 servings, it said) that I wasn't sure we'd all three get enough - especially since son is at growth-spurt stage - so...

kccc

This is great! Thank you. I recently decided that it's time for me to figure out some form of social media and this was a great opportunity to "retweet." Speaking of which, the no-s diet rules actually fit in a tweet (with room to spare!). I think that fact alone is enough to swing me to twitter as...

kccc

It's extra-hard at one's parents, isn't it? I sympathize. Maybe you can talk your parents into letting you cook dinner to help out, and you can make something satisfying??

Hang in there. Find something nice to do for yourself (caregivers need care too!).

Good luck.

kccc

On page 54 of the No S Diet, Reinhard says:[/color] The No S Diet does not count drinks (even caloric ones) as snacks. While he doesn't SPECIFICALLY say that sugared sodas are a sweet, it is implied. Actually, he DOES specifically say it. The very next sentence says "You can drink whatever you want...

kccc

He doesn't care for artificial sweeteners personally, and so doesn't recommend them, butremember in his book.."vanilla No S" allows caloric drinks between meals.. ...EVEN sodas full of HFCS. Not quite. Sugar-based sodas are specifically identified as "S's." The rule is caloric drinks are okay unles...

kccc

KCCC: thanks for your advice, too. Just common-sense, really and NO, I won't be in a hurry to try cutting back on the sodas just yet. I think the diet sodas are the LEAST of my worries right now. :lol: Most of what I say here is just "stating the obvious." But hey, someone's got to do it. ;) These ...

kccc

Yesterday - dinner was sausage, potato wedges, salad, red pepper strips, and pear/apple slices (about 3/4 of a fruit total). Yummy! I like the sausages we get. They come from an organic grocery, and are chicken-based with no hormones/nitrates. And they taste really good! Today Walking and abs. Pedom...

kccc

I guess I could try weaning myself off diet soda as a No S 'mod' - not sure I'm mentally ready to do it right now though. Then don't. :) That's a very clear statement that this isn't something you need to be doing right now. As Nicest points out regularly - and correctly! - willpower is a limited c...

kccc

Thanks, IDK! It feels better to me... if I can just hold on to that resolution in the moment. Will do my best. Forgot to mention this revelation came to me in yoga class, where.... drum roll, please... I managed a headstand. Twice. And held it. With NO assist of any kind. A triumph for the day. The ...

kccc

Hi everyone! Whilst we're on the subject of soda, I wondered what your take was on diet soda? I drink several diet sodas throughout the day and hadn't considered them sweets (bit of an oxymoron that one if you know what I mean - :lol: ). Do you think it's up to the individual No S-er to decide if i...

kccc

Dinner last night was a stir-fry with cabbage, onion, and pork, with sesame oil, soy sauce, and a bit of hoisin. Served it in flour tortillas, like a mock Mu-Shu. Sliced red bell peppers and mango as sides. Today... Br - PB&J on 1 slice homemade bread L - One plate at my favorite place, mostly veg. ...

kccc

The real issue here is work pressure. My inner child is kicking and screaming because there is never any time for fun - we just run from one thing to the next, and so she wants to eat for comfort. Good for you for spotting "the real issue." Once you know the real problem, you're halfway to a soluti...

kccc

I would count STOPPING after 4 sips as a success. I would count avoiding similar situations in the future as a bigger success. :) For this one time, I would count it as "funny stuff" - a gray area that, after the fact, I decided was Not Okay. When that happens to me, I don't retroactively beat mysel...

kccc

Those darn little kids, always whining to get their way!

Good for you for standing firm. It's good for them, you know. The less you respond to whining, the less it will happen.

Congrats!

kccc

Swapping S and N days is very much Not Recommended. Refer to the "strictness" podcast for the rational . As far as a NWS day... I'm less inclined to say "don't" than the others. I took one at a party that I normally wouldn't have considered "special" just because I knew there would be something I co...

kccc

Walking this morning (plus abs), and my pedometer fritzed on me. I am bummed. It gives me a target, and I like that. Oh well. I walked a middling amount...I can either set an arbitrary number and try to go from here (assuming my ped will work) or give it up and do some bedtime yoga and call it good....

kccc

Wow, that sounds like success after success to me.

When you can cope with multiple life crisises without self-medicating with chocolate/junk/whatever... well, that's a milestone.

Hope the crisises stop traveling in packs.

kccc

Dinner was the leftover chicken in a Parmesan risotto (I cheated - it's from a box), cooked carrots, and mango and kiwi. My family loved the risotto. I did too, but it falls in the category of "health junk food"... well, not quite junk. "Health processed food." That means that it's sold as extra hea...

kccc

Today is my 18-month anniversary of No S. I hate it when my monthly weigh-ins occur on a Monday after an S-filled weekend! Lol! I weigh more frequently, but count my "real" weight as being on the first Wednesday of the month. Not on a Monday right after an S-day, not on a Friday so that it's lower-...

kccc

Okay, I lied. I wasn't over the Thin Mints. I ate 6 more before bedtime. Now I'm really over them. (Have to be. It's an N-day.) Exercise - Monday Yogalates. A more intense one than usual - this instructor usually does a nice stretchy, relaxing session, and did a lot of salutations and planks and cha...

kccc

Sunday... Exercise... yoga class. Intense. I will be a bit sore, and was too exhausted by the end to manage the final wheel pose. (But I did handstand... and some others that were tough for me. Still doing handstand against the wall, and still need a slight assist to get up.) Br - egg in a hole, 1/2...

kccc

For the rest of yesterday... S - had my chocolate pudding after son went to his sleepover, the "individual" serving that's really two servings worth. I spaced them out - one warm, one after it had cooled. D - leftover salmon burger, chips and salsa. Light on veg (unless the salad I piled on the burg...

kccc

Mini-break. Have done a massive re-write on the article draft due Sunday night. Some more to do, but this was good. And I'll have a little more work time later. :) So, am in much better temper. It's a bleak day here, after several days of early spring. I have a fire going, and am enjoying it. Don't ...

kccc

I have to admit, I default to skepticism about any such strong stance on what one *must* eat in order to be healthy. I can't prove it scientifically, but my intuition is that eating a reasonable mixture of moderate amounts of a variety of foods will turn out to be a good idea. ... Alarm bells go of...

kccc

Feeling a bit overwhelmed by work and life... On No-S... yesterday, I was suddenly quite hungry around 4:30. Tummy-growling hungry. My biggest reaction was surprise - I used to get hungry then, but haven't in a while. Thought about going to get a cafe-au-lait, but it was so close to time to leave, a...

kccc

It's almost as though there's some connection between how much you eat, and how much you weigh ... :) OMG!! Could it be?? ;) And it also sounds as if the other cultures that DO snack do so more as "mini-meals" than "perma-snacks" - that is, a discrete, separate eating time that has a beginning and ...

kccc

Wonderful pictures!

How nice to see you back again!

And I'm glad to hear things are going better for you.

kccc

BA - an excellent review of WWGF that I thought you'd be interested in.

http://summertomato.com/book-review-why ... ry-taubes/

kccc

If the craving is set in motion by seeing something that looks yummy - like desserts at a conference meal, I remind myself "there will be nice food again." Usually, it's not so special that I'll never see it again. Another variant of that is channeling my "inner snob." Which, I confess, has gotten s...

kccc

Dinner last night changed... Hubby called, and asked if we could eat out because "it had been a hard day." I agreed, and we went to a favorite Italian place that we love. I virtual-plated a bit, but think I had one full plate. They serve delicious but huge plates of pasta. I ordered a half-size spin...

kccc

That is so true. I know a woman who was always quite slim and had moderate eating habits. She married in her late thirties into to a big happy family which simply loved to eat and eat and eat! The pounds simply piled on - the family loved to get together and when they did - out came the food. They ...

kccc

idon'tknow wrote:I just need to find the right wording...

How about "I'm saving it for my special treat, and really looking forward to having it on Saturday?" (Follow up with lots of "how sweet of you" appreciation... then he'll know that he's loved, even if you're not eating right away!)

kccc

My planned slice of cake today was absolutely worth it. "Spanish Lemon," with 7-minute icing. Lovely. I'm not normally a big cake fan, but the ones from this baker are different. But I couldn't finish it. So... I didn't. I stopped eating when I stopped enjoying it. I feel that this was a well-chosen...

kccc

KCCC, Carbs have 4 calories per gram, same as protein. Fats have 9 calories per gram, and Alcohol has 7 calories per gram. Thanks, Eileen! I knew I remembered 9 from somewhere, but it didn't "sound right." The math for Mom's "allowance" does work, then: 15 (grams/serving) x 13 (servings) x (4 calor...

kccc

Reinhard has written several times about how he uses his recorder. I finally decided to take the plunge. I don't have the urban ranger time that he does (alas), but I have a long drive in and use some of that time for thinking. And I remember things-to-be-done and have to hold on to them mentally un...

kccc

I'd love to see/hear a podcast on your revisions. Sorry for the extremely delayed response -- it's coming! My productivity systems are going gangbusters -- just not quite gangbusters enough to actually find to to report on them! I'll make it my monthly resolution for March. Look forward to it! :)

kccc

I'm impressed. Multiple triggers in a row are hard for me - I can evade a few, but it's like I run out of...willpower? sense? Just the ability to cope?

Hanging on through ALL of those deserves a WOW!

Way to strengthen your habit muscle!

kccc

Thursday Exercise - walking (plus running) and abs. Up to 6900 on the pedometer as of this morning. Br - yogurt and clementine L (planned) - leftover shells and broccoli, figs, small slice homemade bread. D - (planned) Tuna melts, salad, other fruit/veg tbd S (planned NWS) - Slice of cake Kind of a ...

kccc

Exercise - Yoga class. Had to miss my intense one and do "yoga express," but it was still good. Br - 1/2 multigrain bagel with PB, juice L - One plate at my favorite place. D - Pasta shells, broccoli, clementine, small slice homemade bread. Tomorrow will include an "S-event" for me. There is a work ...

kccc

idon'tknow wrote:There has been far too much moaning on this thread and in my life recently, so I'm planning to add a 'positives' section each day.

What a lovely idea!

(And those are big positivies.)

kccc

You are an inspiration.

Sending best wishes.

kccc

I'm in. Still focusing on Regular yoga practice. 3x/week minimum, but shooting for 5 of 7 for "gold".

Thanks, ~reneew!

kccc

BA, In respone to your request for comments, I posted a quite lengthy review of No-S on your site. The formatting is not quite what I expected (all my paragraph spacing lost), but I hope it makes sense. I will probably not spend much time on your site (life is just too full for me, and I hang out on...

kccc

Dinner ended up being the rest of the tomato soup, a ham sandwich, and a clementine. Hubby called to say he had a work meeting, and they were having pizza... so I chose the easy road, used up leftovers from yesterday, and will have the pasta shells tomorrow. All good. March already. I managed yoga a...

kccc

Tuesday Exercise - walking plus abs. I'm up to 6900 steps, so should make my 10,000 today. [ETA" 10,500.] To get that (and get my heartrate up), I did a little running, and am hoping it will not bother my neck. I stretched it carefully after... we'll see. Yoga is helping me align better in daily mov...

kccc

Monday... Exercise - morning yoga (20 min - barely enough to count, but it does count) Br - 1/2 multi-grain bagel with PB, 2 figs L - Cup of miso soup, PB crackers, clementine, red pepper strips D - Cup of tomato soup, ham sandwich, cantaloupe Boy, more of a "soup day" than normal! Sore from yesterd...

Everyday Systems

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S-day thoughts

Autodidact...and thank you