Wednesday, August 30, 2006

remember, this plan is build around the idea that its better to eat less per meal and more meals.
it's also tailored for our training so it might be a bit protein heavy...but that will do nothing but good (as long as you keep on training!!!)

Ranger Challenge Meals


1) 1 ½ Cup Oatmeal, Made with 1 cup skim milk, ½ cup cranberries or raisins, 1 cup of light orange juice to drink
2) 2 Bagels with reduced fat Peanut Butter, 1 piece of fruit, 1 glass skim milk, one cup light orange juice
3) 3 Egg omelet (Cheese or Veggie), 2 slices whole grain toast, 1 glass skim milk, one cup light orange juice
4) Large bowl of whole grain cereal with fresh fruit and skim milk, 1 cup light orange juice
5) 4 oat-bran(or whole grained) frozen waffles, 2tbsp pure maple syrup, 2 eggs( or substitute 1 cup of low fat cottage cheese), one large glass of skim milk, 1 cup light orange juice
6) one large glass of fruit smoothie with protein powder
7) Lean Ham, English Muffin, 2 Scrambled Egg Whites, one cup of light orange juice
8) One baked potato, 4 eggs, 1 cup of light orange juice
9) One slice of whole grain bread, ½ serving sliced strawberries, 1 cup of light cottage cheese
10) Fat Burn Meal
3/4 cup scrambled Eggs
1 piece multi-grain toast with 1
teaspoon natural peanut butter
1 small apple
1 small banana


1) 2 Apples with reduced fat peanut butter
2) Fruit smoothie with protein powder
3) 2 cups of fresh vegetables (preferably carrots or broccoli)
4) 1 ½ cups non fat Yogurt with Fruit
5) 1 ½ cups of low fat cottage cheese
6) Banana and reduced fat Peanut butter sandwich with whole grain bread
7) 1 cup cooked oatmeal with 1 cup skim milk, 1 scoop whey protein


1) Turkey Sandwich, Whole-Grain or any 9-12 grain bread, one piece of fruit
2) Chicken Sandwich, whole grained or any 9-12 grained bread, piece of fruit
3) Salad with chicken or Salmon
4) Pasta Salad, Whole Grained, be sure to drink 1 cup of skim milk because this meal is not high in protein
5) 2 cups of homemade egg salad on 2 whole wheat pitas, one banana
6) Tuna and cheese sandwich, whole grain or any 9-12 grain bread, 4 oz. tuna, 2 oz. cheddar cheese, lettuce, tomato
7) Ham Sandwich, Whole Grain or any 9-12 grain bread, one piece of fruit
8) Chicken Sandwich, Baked or grilled and not fried, whole grain or any 9-12 grain bread, one piece of fruit

9) Fat Burn Meal
2 ounces of fresh deli cut
turkey breast
1 tablespoon regular mayonnaise
2 slices of multi-grain bread
1 cup fresh baby carrots
1/2 cup low-fat cottage cheese


1) Salad with Meat
2) Smoothie with Protein
3) Salad with unlimited amounts of your favorite raw veggies
4) 1 ½ cups plain, non fat yogurt, 1 cup cottage cheese, 1 cup blackberries
5)1 package tofu pudding with 1 ½ cups of cold water, and one package low fat pudding, blend


1) Main Entrees:
Chicken Breast (Either baked or Grilled)
Lean Pork
Note: Only Baked or Grilled Meats. No Fried!
Acceptable Side Items:
Sweet Potato, Yams
Brown Rice, Fried Rice
Steamed or Raw Vegetables
Any Other Complex Carbohydrate

1) Fat Burn Meal
1 medium roasted, skinless
chicken breast
1 cup lentil soup
2 celery sticks with non-fat
cream cheese


2) Fruit with Reduced fat Peanut Butter
3) Large Glass of Skim Milk
4) Smoothie with protein
5) Low Fat pudding with scoop of whey protein

Tuesday, August 29, 2006

Everyone note: the preamble to the preceding post is the reason I rarely vocalize....its usually incoherent or not pretty :-D have a good day!


Can I tell everyone how sick I am of lists, listserves, memos, templates, chains of command, phone databases, databases in general, notes, schedules, business plans, plans in general, parking garage days, 5 mile runs, and really anything that requires thinking (ok, so scratch the last two.... if you don't know what I mean by parking garage days I’ll gladly expound...)! But here goes anyway :-D (I’m a diligent solider, always ready to dutifully do my duties as duty requires...HA I said DUTY THREE TIMES IN ONE SENTENCE!!)

The List:
Top O'the list:
Band Of Brothers on DVD
The Red Hot Chili Peppers: Stadium Arcadium
Gift certificates for music...anywhere is cool if they have a website*...
if you'd rather just send money i know of a website that sells really REALLY cheap CDs person to person...check it our ( it's an ebay affiliate.
fm transmitter for my iPod
other toys for my Ipod
Toys for my iMac

pulp fiction
last samuari
the saint
13th warrior
nash bridges all/any season on dvd

(Note: some of these are not complete cds, just songs. I don't mind if the entire CD is attached to the song. It's really OK with me.)

van helsing soundtrack
styx blue : collar man (song)
ramjam (band)
american graffiti soundtrack
buju banton (Artist)
eek-a-mouse (Artist)
black uru (Artist)
slave soundtrack
peter tosh (Artist)
dj dan (Artist)
ron-d-core (Artist)
dj irene (Artist)
dj rectangle (Artist)
dj shadow (Artist)
Van Halen
chili peppers : uplift mofo (cd)
marshall tucker : can't you see (song)
the police (Artist)
yes (Artist)
Mitch hedberg (comedian)
madonna: confessions on a dancefloor (cd)

Anne Kolter: Godless
Vietnam: the necessary war : michael lind
isreal: a history : martin gilbert
the case for isreal : alan dershowitz
standing with isreal : david brog
a history of the jews : paul johnson
myths and facts : mitchell bard
why I am a reagan conservative
Bush v the beltway : laurle mylrole

bones of contention
flags of our fathers
world without cancer
after the flood
the worlds most famous court trial
ride to glory
icons of evolution
hydroplate theory
the nature of the judicial process: benjamin cardosa

cs freidman (have the coldfire trilogy)
stephen r donaldson
ra salvatore (ask what i have or no)
terry brooks (Ask i f i have it alread)
terry goodkind: Phanton

Just Kidding:
A suzuki SV650
An Honda CBR 650
a Sig SP2022 (SW.40)
a Sig 1911 Revolution Nitron (.45)

More to Come*

*NOTE: this is not just a gimme gimme list, this is a list of stuff I've been meaning to get myself (if i ever have money) that I've been building on my phone for forever... :-D

It's all about ME!!!!

Ok, so I know that I have been abnormally silent lately (on all fronts. Don't worry, I haven't called anybody else either :-), but I am not one to shirk when it comes to CHRISTMAS!!!! (especially when it comes to me getting stuff). So, here's my list....for whomever might be interested (ahem, Sarah, I believe that's you, just in case you forgot.) - I would have done pictures for them all, but I have the attention span of a gnat, so I got bored with it, but on the plus side, all the titles have links!!.

DVDs (TV Series)
The Pretender
, Season 2, 3, 4,
Avatar - The Last Airbender
, The Complete Book 1 Collection
, Season 4, 5
Prison Break
, Season 1
Pride and Prejudice
, BBC Miniseries (the one with Colin Firth)

MOVIES (dvd and widescreen, please!)
The Producers
(the new one with Nathan Lane and Matthew Broderick - the old one is stupid)

The Man from Snowy River

The Lord of the Rings - The Two Towers, Special Edition
The Lord of the Rings - The Return of the King, Special Edition
(I don't feel like linking these new ones :-)

The Lord of the Rings - The Two Towers, CD

BOOKS (paperback)
Forest Mage
(The Soldier Son Trilogy Book 2) by Robin Hobb
Once Upon a Summer Day by Dennis L. McKiernan

BOOKS (hardback)
Harry Potter
(I need all of them) by J.K. Rowlings
The Sword of Truth
(all) by Terry Goodkind
The Bitterbynde
(all) by Cecilia Dart-Thornton


(apparently they're teamed up)

Barnes and Noble

Best Buy

Sunday, August 27, 2006

Week 6 (Aug 27- Sept 2)

At least 3 days this week:
Warm-up walk: 5 minutes
Run: 3 minutes
Walk: 12 minutes
Run: 3 minutes
Walk: 12 minutes
Cool down walk: 5 minutes

(Just wanted to get this posted... tip to come!)

Saturday, August 26, 2006

Lenka's List

OK, so I said I'd do this yesterday, but I couldn't get blogger to work at my work, so... here I am with a list, Minus the Linky links, because I have no idea how to do that. Don't worry, I've got a call in to Sis, so maybe we'll come back and do it later!!

Also, just because Sis has my name, please don't let that stop anyone else from choosing something from my list to send to... Jacq. You know she wants it!!!

Anyway, Here's my list:

Gift Certificates:
Joe Muggs/Books.a.million, Pet Depot, Goody's Family Clothing, Pedi/Manicures, Wal*mart, or surpise me.

House Stuff:
Big Fluffy Bath Towel set, centerpiece for my dining table, GC to Michael's, Wal*mart, I like suprises

Vince Gill's new 4 disc set (due to come out this fall I think), Old stuff like Jim Reeves, Don Williams, Amy Grant has one that's called "Grace" I think, and then I really like a lot of the new adult alternative stuff like Sis mentioned, I just don't know names and titles. I really like the soundtracks they use on the shows like Grey's anatomy etc. And I like surprises.

Dog stuff, scrapbooking , Danielle Steel books (mom's got a list of what I've got) Surprises are good

Christmas ornaments, I love the nativity set from "Willow Tree by Demdaco", coffee stuff, hair and nail stuff, pictures of my nieces and nephews.

Oh and I like surpises!!

As for the Counselor, He's easy. When I asked him to put a list together, he said:

"12oz mocha, skim, decaf, and really, really hot"

So that's our list for now. I'll add to it as things come to me!!

Thursday, August 24, 2006

MEMORIES (1st edition)... sifting through the hazes of my mind...

As I was walking on my treadmill, Yep, you heard me, TREADMILL!! You sucka's be goin' daay-owwwwn!! Or as we say in the south:

Anyway, I digress...

As I was walking on my treadmill last night, I started thinking. (Treadmills have a way of doing that to me. When you've counted all the cement blocks on the south side of the wall, TWICE, and you can't count the other walls because you'd fall off the stupid machine, then there's not much else to do but think...) so...

As I was walking on my treadmill last night, I started thinking about the year that the whole fam damily came to Camp Whattalottaluvin' for Christmas. The reason I thought of Christmas was that, as I was walking on my treadmill last night, I also had the radio on and it was LOUD and I found myself singing along when all of the sudden...

the memory came to me...(fade to fuzzy)

Do ya'll remember the little cars that all the guys got? And do you remember that Joe was in the basement all by himself playing with, I mean working on, his car? And then do you remember when I gathered all the girls together and took you to my bathroom because that's where you could most prominantly hear Joe singing LOUDLY all to himself? And then we began to wonder what would happen if someone were to "accidentally" hit the panic button for one of my vehicles which were parked in the basement... and then someone actually DID IT...

Well... I don't remember the words exactly so I won't try to quote him, but let's just say, expletives followed!!

Now THAT was funny.

Bless His Heart!!!

I'm still chuckling this morning, so I thought this would be the perfect opportunity to share.

Stay tuned for more memories to follow in the days and years to come.

Sister Susie La-Lala-La-La-Lah

As requested (but mostly so I can play around with the linky-links!):

A. Gift cards – I love me some Target!
B. Household stuff – picture frames - with or without the pictures. Mostly black or silver frames, but if you send 'em, I'll fill 'em and hang 'em!
C. Music - Tom Petty, Sheryl Crow, Shawn Colvin, Coldplay, Sarah MacLachlan, Jack Johnson... (most artists catergorized as "adult alternative")
D. Hobbies - paper, stickers, glue sticks, markers, scissors... do I sound like an elementary school teacher or what?!
e. ETC. - SOCKS!!! Big socks, little socks, socks who climb on rocks(?)! Fat socks, skinny socks... okay, I draw the line at socks with chicken pox.

The better half:
A. Gift cards - REI, WaWa
B. Household stuff - CocaCola memorabilia
C. Music - Rap or R&B... let me know what you're thinking and I'll let you know if he's got it already!
D. Hobbies - subscription to Runner's World
E. ETC. - travel/guide books

Tuesday, August 22, 2006


Now that the givers/receivers list has been posted, how ‘bout some ideas from each of you. I know I really only need lists from the persons for whom I’m shopping, (but there’s always next year, not to mention that maybe if we’re reeeeeely good, we may get something unexpected during the year.)(yea right!!) I just figured each of us would like to have a list from our prospective giftee’s, and besides, it’ll be fun to see what each of us thinks they want.

Normally I wouldn’t ask you to consider any ground rules on such as this, but given Jacq’s recent shuffle towards the dark side…, ah heck, forget the rules. Just because she puts “I want to be queen of the universe” on her list doesn’t mean it’ll happen.

…shall we continue? Here’re some idea categories:

A. Gift cards – be specific and remember, as we learned last year, some gift cards are harder to use in different parts of the country. In fact, if there’s someplace that you REALLY like, put the name and phone number down so that it’s easier to call and get the right thing.
B. Household stuff – not clothes, clothes are too hard. Unless of course you want to put clothes on your list, then Clothes would be just fine!!
C. Music
D. Hobbies
e. ETC.

Other than that, do whatever and however much you want!

(I guess it might have been easier to just get Sis and M to send me a list… but… oh well, since I’ve gone to all the trouble to type this…)

Love ya’ll, EE

Sunday, August 20, 2006

Week 5 (Aug, 20-26)

At least 3 days this week:
Warm-up walk: 5 minutes
Run: 3 minutes
Walk: 12 minutes
Run: 2 minutes
Walk: 13 minutes
Cool down walk: 5 minutes


Stretching helps prevent injury and that bothersome after-workout-tightness. It's also just plain good for you! Make sure you take time to warm up first and that you are doing the stretches correctly. Improper stretching technique can be as bad for you as not stretching at all.
Check out these two sites for some great before and after stretches:
Stretching for Beginners
Head-to-Toe Running Stretches

Saturday, August 19, 2006

Tink, Tink, Tink...

So it looks like there are a few more bugs to work out. I apologize for the volume of forwarded post/comment notifications yesterday! I posted several "test posts/comments" (and then deleted them) before I realized that my new system was, indeed, working! I think I've got it figured out now, though, so you should only be receiving those emails when there is actually something NEW to view.

HOWEVER!!!!! (There's always one of those, huh?!) IF you reply to one of the notifications, be aware that you are actually replying to me and only me. The only way I was able to automate the updates was to have Blogger send me a notification which then gets forwarded from my account to each of you. IF YOU REPLY TO THE NOTIFICATION, YOUR COMMENT DOES NOT GO ON THE BLOG. And, (yup, there's more!) if you reply to one of the notifications AND you leave [Proxsemadeni] anywhere in the subject line, your reply will automatically be forwarded to everyone on the list. So don't say nuttin' to me that you don't want everyone to know! If you remove [Proxsemadeni] from the subject line we can talk about whomever you want as much as our little hearts desire.

I believe the only requests that I received concerning the set-up/look of the page were from Jacq and 'rah. If those changes don't show up in the next couple of days, please remind me. I'm getting better about remembering things, but... :)

Also, Lenka deserves ALL the, er, credit for the cheer. How's that for a disclaimer?!

Friday, August 18, 2006

Last test

Please let me know if you get this one. I think I've now got the settings so that everyone will get an email when a new post has been added to the blog and when a comment has been added to a post. Just let me know via email if you got it... also, let me know if I should make any changes to the email addresses I'm currently using!

Also, I added the blog members to the top right-hand side of the blog... if you would like to be listed by another name or would prefer to not be listed or if you just feel like you really need to comment but don't actually have anything to add, let me know!


Obviously SHE forgot that THE SISTA has her name!!




Lo and Foresooth

And lo the commandment went out from the Big Sista and the younger did obey. And she did obey in a manner most timely and reverent. And verily the obedience of the younger was seen by the Big Sista and the Big Sista didst see the obedience of the younger. And the Big Sista smiled down from her lofty heights and her smile did light the heavens. Yea, verily, the heavens were lit by the pearly whites of the Big Sista. And the younger saw the light in the heavens and she saw that it was good. And her house was blessed with the peace of knowing that she had pleased the Big Sista. And the glory of the Big Sista did shine down upon her house and it was good. And she received many thoughtful Christmas presents. For her obedience, the Big Sista did see fit to deck the younger out in many jewels and to annoint her head with fine smelling exotic perfumes. And the younger went forth proclaiming the glory and righteousness of the Big Sista throughout the land. And then she woke up.

The 2006 Family Christmas Name Exchange
For your veiwing and reference pleasure!
Now lemony fresh!

List A - Givers...................................List B - Grateful Receivers
1. R ............................................................M
2. Lenka .............................................................Sis
3. J ...............................................................Lenka
4. Sis ............................................................'rah
5. M .........................................................Joe
6. 'rah ............................................................Jacq
7. Jacq .....................................................R
8. Joe ...............................................................J

Thursday, August 17, 2006

Only 4 months and 7 days 'til Christmas!!

Hey guys, do you think it'd be all right to post the Christmas drawing, names, list, thingy on here? Or is this one just for the 5K Firecracker? I keep having to hunt up my email from Jacq and keep finding the one where SHE gets EVERYthing from EVERYbody, and I KNOW that's just not right, sooo... if ya'll don't care, I'd love to know that I could come here when I need to refresh my memory. If it's not such good idea, no worries, I think there's a tatoo parlor down the street.(won't loose the list that way)...

luv ya, EE

Sunday, August 13, 2006

I'm SURE!!

I just wanted to thank Sis for the exercise schedule. It just makes everything seem so simple. In fact, I'm so sure that it'll work that I'll probably wait until May to start it!!

Maybe you ought to come up with the condensed 3 month version right now so that I can look at how hard it'll be if I keep procrastinating, and maybe get my butt in gear!!

Seriously though, Thanks for keeping it posted. I'm going to do better. I gotta be in shape for picnic guard duty!!

Hope all you Sem's are doing great!!

Love ya, EE

Week 4 (Aug. 13 - 19)

At least 3 days this week:
Warm-up walk: 5 minutes
Run: 2 minutes
Walk: 13 minutes
Run: 2 minutes
Walk: 13 minutes
Cool down walk: 5 minutes

But what do I wear? The beauty of running is in the simplicity. Check out Runner's World for some tips on how to dress for success.

Happy Training!

Sunday, August 06, 2006

Week 3 (August 6-12)

At least 3 days this week:
Warm-up walk: 5 minutes
Run: 2 minute
Walk: 13 minutes
Run: 1 minute
Walk 14 minutes
Cool down walk: 5 minutes

Remember to drink PLENTY of water! According to Dr. Michael Cordas, Director - Sports Medicine, The Arlington Group you should use the following guidelines to stay hydrated, especially when exercising in hot weather:
  1. Drink 16 to 20 oz. of water about 20 to 30 minutes before exercising.
  2. Drink 4 to 6 oz. of water every 10 to 15 minutes during exercise.
  3. During intense exercise or training, weigh yourself before and after to be sure there is not more than a 1% weight loss. Preferably there should not be any weight loss. If so, you need to drink more.

Not sure how much water you're drinking during your workout? 1 oz. is roughly equivalent to one swallow (well, maybe a little less, depending on the size of the mouth, but let's not go there...!).

Happy Training!