Daily Check-In
 

Anyone interested in a daily check-in. The focus would be to email one, two or three times a day to check in on the following:

exercise yes/no - if so, what kind?
Food not eaten - the food you passed up to loose weight even thought you wanted it.
healthy eating report and/or calories consumed.

Also, thoughts, feelings, etc.

I know this would really help me loose weight. I also know it would fit my busy lifestyle to be able to check in at any time.

I'll start. Mom's birthday party - difficult.

exercise - lots of heavy cleaning
food not eaten - alcohol, ice cream, kids' cake, sweet bagel, cream cheese
healthy eating - lots of fruit instead of ice cream, lots of water
calories - 2200 (daily calorie goal - 1500-2000 to start)

I made a plan before the party and pretty much stuck with it. I still ate a lot, but a lot less than I would usually have eaten.

sw 210/gw 150

Sunday
 

:tread: And here I thought this thread would be pages & pages long!!
TODAY is my first day on the South beach diet. I have fianally had it. I need to get healthier so that I can keep up the hours I need to for school & work without really wearing myself out.

Exercise today, probably none, except walking around the hospital I work in as it is rainning quite a bit today.

Breakfast- protein shake (see breakfast recipes SBD Phase I), coffee with skim lactaid, no sugar or sweetner (yuk) and a string cheese

Snack- celery sticks with 1 tbs peanut butter

Lunch- salad made with all sorts of raw veggies, squash,zuccini, broccoli,cauliflower,cucumbers,tomatoes, and all marinated overnight in vinager...yummy!!

Dinner....who knows yet? I will have to post that later.

I know it is early, but so far so good. Passed up a bagel, a muffin, donuts, and so many more temptations, but I am determined to do it this time.

Monday
 

Kerry, you are doing great, better then I.
I crumbled, I had some hot tomales(sp) in my drawer from last week & I just ate them. :( Oh well, the fight goes on, right?
On another note though, I made this huge salad for lunch without any lettuce, and I can't eat it all. I am full. I will snack on the rest on the train ride home.
Yoga is great. I need to get a tape too, that would be a great way to start a morning, or start back at the gym.

Blank,
One indiscretion does not a diet fail. Just jump back on the horse!
I had my 2 glasses of Diet Coke today...... I just NEEDED it...... but, I am allowed two, so that's okay..... Just ate my snack of apple and almonds..... now time to start thawing dinner!
Kerry

Thanks for responding to this thread. It's very helpful to me to check in. I agree a discretion here and there won't hurt.

Here's my day so far:

Exercise - extreme classroom set up. Nine hours straight of moving furniture, putting up bulletin boards, passing out materials, etc., etc. I have to pay extra for day care to do this so I try to finish it up as quickly as I can before school starts. Today I did all the heavy lifting/moving work, next time I'll do all the think work/paperwork. Then I'll be set to start at the end of Aug.

Food - breakfast - spinach, potato (not too many pieces), onion frittata made with low fat milk and some cheddar cheese - very yummy. I'd say about 500 calories.
oj - 110

Lunch - four plums - yes four, they were so good! (180 cals), yogurt smooothie - plain yogurt, fresh strawberries and banana and ice (about 300)

so far 1090 (calorie goal for now 1500-2000)

sw210/gw150 (still haven't got to the gym to weigh myself but my pants feel a little loose - perhaps I'll get their tonight. Depends on my husband's schedule)

Good luck everyone!!! Thanks for the support!

Hi, I just signed up and thought I'd go ahead and jump in with both feet.
I had Oat Flakes cereal with skim milk and a cup of decaf for breakfast.
Lunch was leftover salmon, broccoli and wild rice.
Then, I crashed with my snack of soy crisps and Nutella!!!! Boy was is yummy!
Don't know what the dinner deal is yet but I may skip it, altogether and go walk 3 miles at the park.
Thanks for the opportunity to "tell the truth".
SW 235
CW 208
GL 155

HestiaGwym, you've lost a lot of weight. That's great! I'm glad you are joining us. I noticed that you drink decaf - do you think that caffinated coffee is harmful to dieting? Good luck and enjoy your walk - sounds nice.

Hi y'all:

Everyone is doing great. Don't beat :stars: yourself up for eating something someone says is sinful :nono:. We would always have bad headaches. For me it works just to eat it and be done. If I don't then it will get to the point of binging and giving up on the whole deal of losing weight. I understand the "feeling down days". I get those myself. But, pick yourself up, dust yourself off and take a nice bath, give yourself an facial or something and put fuzzy pjs on and tell yourself you are worth millions. Because you are.

I myself had a great first day of my new life. Because this time I am going to do it. :D.

I am on a plan of just changing a few things everyweek and making new habits. This week it is eating a better breakfast and getting my exercise in.

I did Curves. :tread:
Ate eggs and 2 toast for breakfast, ( it's always been 4 pieces of toast w/lots of peanut butter)
Ate at Fazollies (sp) for lunch got the small portion and not the big one
Had a pasta dish with tomatoes for dinner.
Will have a dessert later tonight. Fat free pudding

My reward for the changes made for this week will be a new shirt I saw today at Ross. ;)
Tomorrow will be a new day. With new challenges to over come. Take one hour at a time, it's easier to think short term.

Everyone have a great tomorrow and type to you then. :dance:

So true!! I do know that one indescresion isn't going to ruin my day, I just felt a little guilty, but those :devil: candies are gone now & I will not be replacing them.

So dinner last night, even though not on the South Beach diet, was a small bowl of cheerios with strwaberries & banas & skim milk. Calorie wise, not to bad, but it was 9pm which I usually will not eat after 7:30p, but I was starving!!! And 9pm was when I finally got home form work & stuff. Oh well!!

Back onto SB, breakfast was scrambled eggs with ketchup(yummy)
Lunch will be another salad of zuccini,squash,broccoli, culiflower,cucumbers, and tomatoes with a little bit of lite dressing.

Dinner??? I will cross that bridge when I get there.

Exercise---it doesn't look like it is going to rain today so maybe a nice long walk (about 1 hour) by the river here in Boston.

Keep up the good work everyone!

Heidi

Great encouragement from all. Thanks! I like the weekly reward idea. I think I'll do that too.

last night dinner - pasta/stewed tomatoes (700) daily total (about 2,000) stewed tomatoes are really good and really low cal/healthy - about 100 cals for the whole can!

breakfast cereal/milk (300)
lunch - veggie omelete, 4 pieces of bacon (not good, but I passed up the toast and potatoes), one plum (about 700 - a big omelete)
lots of water
plan for dinner - broiled bass and some veggies (I'll have to stop at the farm stand and buy something healthy probably zuchini and summer squash) (about 500-1000 left for dinner)

exercise - one hour of kayaking, low key not too strenuous but I got out there with my son. I hope to go for a swim too. I was taking a long ride to p/u my son. I was passing fast food restaurant after restaurant. I'm used to stopping and getting a diet coke and perhaps a treat. Instead we stopped at the state park and went kayaking for an hour for about the same cost (perhaps a little more).

Keep it up everyone. We're on a path to a better future!!!!

sw210/gw150

Everyone is doing so good. I have had a busy day. I had always wanted a Yorky Terrier. Well, they run about $700 and up. So, about 2 weeks ago I found in the paper a Silky Terrier, which are sorta the same, for cheap, no papers but purebreed. So, got him. He is 8 weeks old now. Well, today my dh tells me he found someone who has a Yorky for free, papered and everything. Went to look at her. Will get her in a few days. Now I have them coming out of my ears. That will give me 5 dogs. My son says not another one. That's a long story. He just moved back home when he got out of the navy in May. Shows no signs of leaving again soon. DH gives him till after holidays and then he has so much time to find a place. He has a good job and is 23. At least he pays me rent. HeeHee.
Eating wise: cereal/milk breakfast at 6 am, so that put me hungry at about 8. Didn't last me long. At a nabisco 100 cal snack. Lunch: Subway a half not a whole. I was hungry then too. Didn't eat lunch until 2:30 or so. DH making dinner now. Leftovers from a big bbq this last sat. Hamberger,baked beans, and what ever else is in there. Exercise: Took the puppy, getting leash trained, and the min pin for a walk about 1/2 mile this morning. So, far that top is mine.
Remember each day we are closer to where we want to be. That is one day less of old habits. What is past is past. Today is the only day to think about.
Everyone have a good night.
Chipper
s/w:260 c/w:258.5 g/w:145

Chipper and all, good luck with all those dogs. Thanks for the encouragement especially the "one day less of old habits."

I'm dying to drink a glass of wine or eat junk food to simply relax, but I'm writing on this site again. It's 8:42 - I'm beat. I'll take a bath instead of all that food.

I ended the day with a great salad - macaroni (135 cals), veggies (200 or less), feta (160) and an apple (100), watermelon (100) - that puts me at about 1700 so that's it for today.

I also managed to fit in a 20 min swim which was rushed, but good. I'm really going to need support once school starts again - that's when I'm always looking for junk food. Thanks again for all your encouragement. We're all on a journey for a healthier, happier lifestyle. We can do it.

sw210/cw205 (I weighed myself for the first time since starting - yeah! It's working)/gw(150)

exercise: 3km walk and 30 minute crunches (gotta work off that baby fat)
Food not eaten - McDonalds. Walked in, and out with food JUST for the kids.
Meals today: Breakfast: Bowl of fruit - Lunch: Panza (beans and veggies) Dinner- cod fillet on whole wheat bun with non-fat cheese, salad and 1 skewer of shrimp *6 shrimp*

Total fat consumed: 6 grams (I don't do calories lol)

Weighed myself this morning, and I was 230! But when I got home I was 229.5! Whoa! What happened? My CLA is kicking in now, not as hungry as I used to be.

Morning all;
Well, hard drive went on puter this morning. Luckliy I have a laptop w/wireless. Having a bad morning. So, far didn't eat a good breakfast. Had my same ol stand by of toast w/peanut better. I did not use as much PB as normal. But, it is just the beginning of the day. Doing curves today. Try to do better the rest of the day. Has anyone heard of Marina Kamons. She has an exercise video out. She was on "I Lost It". I will have to look into that. Well, off to get some cleaning done. Talk to you guys later.
Chipper

Good morning!
All & all yesterday was a pretty good! I have gotten a little easier on myself. I am really trying to stick with South Beach, but it is sooo hard for me to completely cut the carbs, so I decided that even if I don't strictly stick to it, I have begun eating better & cut my calories extremely!!

As you saw in my preivous post:
Breakfast: scrambled eggs
Snack: protein drink(now fat cottage cheese, water, cocoa-the baking kind)
Lunch: salad consisting of all veggies with a little salad dressing & 1 hard boiled egg
Snack: celery, V8 juice, 1 SMALL oatmeal cookie
Dinner: 8oz skin lactaid, 1/2 cup of pasta with sauce(homemade) & sausage
No after dinner snacking, which is a BIG accomplishment.
Exercise consisted of walking down 7 flights of stairs at work twice (my knee cannot handle the up yet). A small victory, but a victory none the less!!!

Todays menu:
Breakfast-protein drink & a hard boiled egg
Snack: string low fat cheese
Lunch: salad & some sauce & sausage
Snack:string cheese & V8
Dinner:?????
Exersice: I will do the stairs again and try to do the 1.88 mile walk from the train station to my house , we will see if time allows it.

Everyone have a great day!!! And keep up the good word, remember, even a small victory is a victory :cp: :dancer: :cheer:

Hi all. Great encouragement as always. I'm back on because I'm dying to pig out, not because I'm hungry, just because it feels good. Tamaralyn - great weight loss. Chipper - I don't think pb and toast is a bad breakfast? My sister always has that and she's in tip top shape! I guess it's just important to choose healthy pb and good bread and watch the portions.

breakfast - plain yogurt, strawberry, banana smoothie (300)
lunch?
dinner?

exercise plan - tough to fit in today due to other matters, but I think I'll try to make a late evening workout on the ex. machine

man, I suck
 

Sorry I wasn't onyesterday, and I really don't have time to chronicle right now, but I plan to later...... suffice it to say that I am very, very poroud of everyone! Also, I'm behaving, too! Yay!
kerry

Kerry, how old is your baby. It's a beautiful picture. It's great that you're staying on track.

lunch - salad, lots of veggies, cheese, dressing (600)
late afternoon snack/mini dinner - peanut butter smoothie - plain yogurt, a little milk, 2 tbs healthy pb, banana, ice (450)

Total so far 1350 oops I forgot the watermelon - make that 1450 just about quota.

I managed to fit in a mini swim - about a 1.4 mile - just 20 min. but it felt very good.

Evening all:
Great on you mini swim. Bet that felt good. I have done fairly well today. I had a homemade burger for lunch, spaghetti w/bread for dinner. Did curves today. Tomorrow will be a trying day. I have to have an extensive allergy test done. It is going to take at least 4 hours. I had to stop my BP medication for this test,so feeling weird and tired right now. Hope everyone had a good day. Remember one day less of bad habits and one more day closer to being where you want to be in life.
Cathy

Good luck with the allergy test Cathy - not fun. I hope you can bring something to get your mind off it like a good book or magazine article. I'm on again because I'm craving food again. Once again not hungry, just a bit tired . I'll spend some time planning our weekend getaway that's coming up. Take care. Thanks for listening.

How's everyone doing today. I woke up famished and missed my workout. I'll fit something in later today - I'm not sure what yet.

breakfast: coffee (too much!), two eggs, one piece of toast, one orange (about 400)
lunch plan??
dinner plan??

I'm going grocery shopping so I need to buy some healthy food.
Have a good day all!

sw210/cw205/gw150

Good morning! Must be something in the air cuz I was starving when I woke up & I try not to eat during my commute because then I sit at my desk & eat again. I managed to hold out though.

Breakfast: coffee and hard boiled egg
Snack: stringy cheese
Lunch: salad & I may treat myself to non fat frozen yogurt. I always have to make a deal with myself though, I can have the yogurt if I take the stairs down & back up to get it (7 flights).
Dinner: ???? I will cross that bridge after my test at school. Maybe a small cup of chili at Wendy's. Or I will skip it all together. I know that is not good, but I refuse to eat anything after 8pm. It is so hard commuting from Providence,RI to Boston,MA every day. By the time I get home & get anything made for dinner, it is no earlier then 7pm. I found that is one of my major downfalls.

Looks like it'll be a good day! Take a nice walk by the river at lunch & I have a job interview today. YAY!! Wish me luck.

Have a great day everyone!!
Heidi

Good luck with the job interview. I can understand the commute hardship - that's difficult. Great breakfast.

I have the same trouble with dinner. Friends of mine have salad every night and just add things. That's the busiest time in this house so I'm wondering if a salad bar every night might not be a bad idea. I'd have some pasta, perhaps chicken and other add ins each night so the kids could have a good dinner too. I want to try the crock pot too. - Just thinking out loud.

lunch 1/2 sandwich at panera - turkey, veggies, dressing and bread (I figure 500 cals - a lot because of the type of bread and dressing) I opted for the 1/2 sandwich and soup. My son ate the soup and I had the sandwich. Ordinarily I'd have the whole thing, a weighty drink, and a cookie - so this was a good choice for me.

break - coffee and milk (110 cals for the milk)

daily total so far - 1010 (I'm now shooting for 1500 a day so that doesn't leave me with much more, I'll probably have a salad for dinner)

exercise - still haven't found the time but I'm hoping to do the treadmill at 3

Tiredoffat---- how do you count your calories? I have the hardest time doing that. Is there a book or guide I can purchase?

BTW, interview went well. It would be a completely different type of position & I really hope I get it.

I bought a little calorie book at the bookstore and I read the labels on food and measure. That works most of the time. It's working because I'm down another two pounds. I was starving this afternoon. On another site a woman said never let yourself go hungry instead eat fruit or veggies. I ate protein too.

dinner/snack - pb/wheat stone crackers (210), cheese (200), apple (100) 510

It's only 4:48 and I've had all my calories, so if I'm really starving around 7 - I'll have a veggie only salad for a couple hundred more calories. I may have to go back to allowing myself between 1500 and 2000 a day.

Great workout - 25 minutes on ex machine, about 10 minutes swimming. My body aches though from all this exercise

forgot to add this

sw210/cw203/gw150

Evening all:
Everyone did so good today. Hope you get the job! Tiredoffat I have a sister who lives in Tiverton RI and my mom lives in West Port MA.It sure is pretty up there. Well, the allergy test was painful. Had 95 pokes in the back and another 15 to 20 shot pokes in each arm. About the 9th to the very last poke showed I was allegic to Dust Mites of all things. Now, I have to go through my room and get rid of the feather comforter and feather pillow and feather bed (that sits on top of mattress). I love those things. But, it has to be things that are cotton and can be washed every 7 to 12 days in hot water. My husband said we aren't getting rid of the carpet, so, am looking on line for a cleaner for dust mites. Doctor said they have them out there. I couldn't beleive all that poking and every last few it shows. I did bring a book called Diet Simple. I tells all about how the small things you change what the calories saved per year are. Interesting book. Funny how I should bring that to read. I am reading another reg. fiction also. Didn't read that at all. My eating was pretty good today. Although I was at the doctors for 4 1/2 hours. I was sure hungry for dinner when I got home. I didn't eat much, with all the information going through my head. This allergy also causes asthama(sp). which surprised me, that is why I wheeze so much. I told him I thought it was because of my weight, why I had shortness of breath and wheeze. He said "YOUR WEIGHT HAS NOTHING TO DO WITH IT" Now that was something strange to hear from a doctor. He had to tell me that a few times to sink in. Well, now I just can't wait to start feeling better and I make the changes and start new medication. A whole new me. YEA!! Well, it's late and I am tired. Night all and talk to you tomorrow.
Chipper

Chipper, keep me up to date on your allergies. I have allergies too. I take a daily dose of flonase and an allergy medicine Allegra. It helps a lot. I've never had the testing done though. Did you get any good tips from the diet book.

It was a hard day for me at the end - lots of family events, hunger. I went to the store and bought lots of fruit for the fruit bowl. Then I had a big bunch of grapes which put my calories up a bit, but not like a strawberry sundae would so I'm satisfied.

I can see that the diet for our whole family will be changing. I've got to learn how to cook more low cal veggie dishes - that's the hardest food group for me to eat because it seems to take more time.

Take care. I enjoy your emails.

Morning:
Tiredoffat, I am on an inhaler and Rhinocort, and Zertec. Going out today to get cotton bedspread and cotton sheets to make curtain. Lots of changes. I love redoing my house, so this should be fun. Gives me an excuse to buy some new things. The paper the doctor gave me said to have someone else do the dusting. Dh didn't like that idea. He says read on "or patient must wear a mask" Since when does he read more than I tell him to?? I have eaten this morning already. But, it is only 9:15 so will contuine to be good the rest of the day. Tips in that book were ones we know, and one this guy walked his dog several times a day. It worked out to be 90 min. brisk walk and burned 450-855 calories a day. Streach: instead of a bedtime snack. If you strech avoid snacks 3 nights a week, that's 7 pound. One last one is switch to baked chips could save you 10,920 calories over the year. Enjoy chips every day? switch and you save 76,650 calories a year. As I run across more tips I will send them your way.
Well, everyone have a good day. I will be back later tonight.
Chipper
s/w:258.5 cw:257 gw:145

Good day so far
breakfast - smoothie - plain yogurt, frozen strawberries, small banana (300)
lunch - big salad lots of veggies, a bit of chicken, egg, cheese (500)
snack - small plum (40)
great plan for dinner - sword fish, steamed zuchinni/summer squash, corn on the cob, sliced tomatoes (I'll have to check the cals and portions in my book, but I know it will fit in - I'm dying for a good meal so I stopped at the farm stand)
foods not eaten - ice cream, ice cream, ice cream - I passed it up three times and I passed up a hamburger, fries and bread.

Exercise - I hope to fit something in today, but I may not. I have a lot of responsibility at home today.

Good luck all.

Weekends are tough. Wild weather in these parts too. I passed up a lot of fat food this weekend including ice cream, fries, bread, croutons
I ate
breakfast - apple/coffee (135)
lunch - ceasar salad (lettuce, some parm., grilled chicken), half cheeseburger (no bread), two plums (700)
snack - smoothie - plain yogurt (1 cup), frozen pineapple, frozen banana, frozen strawberries (300), pb/crackers (210)
total so far - 1345

exercise - nothing so far -

I hope everyone is doing well and meeting their daily goal. I passed up the ice cream today and had no regrets - these foods do not give us the pleasure that being a healthy weight will bring.

sw210/cw203/gw150

First time visitor
 

Hi, all -- just visiting for the first time and this is exactly what I was looking for: a daily check-in! Mornings tend to be easy for me but, as the day goes on, my eating goes long, you know? So I will wait until tonight to post an update for today. Yesterday I passed up a big burger and fries for a salad with chicken and salad dressing on the side. Now, just to get rid of the handful of M&Ms that evening with the movie... today!

sw212/cw212/gw147

Afternoon all:
Well, this weekend has been a big bust.:) but, that is ok. Got allot done this weekend. Coloring my hair right now. So, making this a fast post. Let's see what has happened. Well, bedroom all done now and mite protected. I am opening a website for a variety store. My son has been working hard on that for me. Hope it will be up and running within the week. Will let you know, so you can visit. I am taking back my granddaughters to babysit. Mom and dad are having a hard time making ends meet. Daycare is so high. I had had them for a long time. It just got to hard on me. But, now the 1 year old is off bottles, eats reg. food and the 3 year old is finally potty trained. That was a chore. She will also be in K4 next year, so maybe this time around it won't be so bad. It would give me a few extra dollars in my pockett also. Eating wise. I feel ok with my choices this weekend. I have stopped when I was full, which is a first for me. Tomorrow is my first weigh in since I started watching what I ate. This coming week, my goals are: to still eat a better breakfast and drink more water, and better choice of snacks. I don't feel I earned that top this week, so adding to next weeks goal prize. Well, otta here for now. Will, check in tomorrow. Everyone keep up the good work. Welcom SLM. Morning are better for me too. As the day goes on I get bored and find eating passes time. Little steps at a time. Are you following any plan? Hope to see a post from you tomorrow. Bye for now.
Chipper

Hi Chipper. Welcome SLM. It's great to have so many people checking in. It really helps me. I hope it helps everyone else too.

Chipper - that's a big responsibility taking care of the two little ones. I know how high the price of day care is and you are giving your daughter a great gift. Maybe you can get some breaks by visiting playgrounds and local libraries for story hour. My four year old is in day care full time. It's a good place.

Now for the diet - I've been finding it very hard this weekend, lots of temptations but so far I've resisted. I'm going to make a list of all the reasons why I want to lose weight including my 25th college reunion, fitting into clothes, health . . . so I can look at it whenever I'm tempted to go off.

breakfast - shredded wheat, blueberries, raspberries, coffee (330)
lunch - nice salad with veggies, feta cheese, plum (300). Instead of dressing I just used a little balsamic vinegar (15 cals) and with the feta it gave the salad a nice taste.

Exercise - 30 min. ex. machine/10 min. swim (good workout - really helps me to feel better)

Now for dinner - that's hard I'm going to look around and see what I can prepare for low cal, health and lots of taste.

Me again. Healthy food pig-out for dinner. I've got to find a new hobby to fill all this time that I used to eat and now I'm just wanting to eat.

dinner: almonds (175), cheddar cheese-tomato melt on english muffin (300), cottage cheese and berries (300), apple 135 - grand total 905
day's total 1550 (not bad). I'm done for the day - now for the laundry!

Thanks, tiredoffat, for the welcome! It's been a good day -- spent a while cutting up fruits and veggies this morning. Ate no chocolate so far today. Got the munchies a few minutes ago and chose 1/2 cup of low-fat yogurt instead of a candy bar :)
I made Mexican Lasagna for lunch - an old Weight Watchers recipe that shows exchanges. Does anyone know how to calculate calories from exchanges? I used to know how but have forgotten... Thanks! Hope your day is going well!

I checked in for a bit of inspiration from all the threads. I really feel like this site is my lifesaver in a sea of fat food commercials, temptations and the put downs overweight people experience. Just checking in, instead of grabbing lots of cals really works.

Today's plan
exercise - lots of heavy cleaning (company coming), hopefully a swim, bike or ex machine tonight

food
brunch: tuna sandwich/fruit
dinner: haddock, green beans, salad
all the boys are home so I'm sure it will be a busy day.

Hope everyone has a good day. We are headed to a very good place - let's stay the course!!

Good Morning:
Yes, a place to get away from it all is this site. I didn't lose anything last week. I guess I ate too much. But, I am ok with my decisions. So, fresh start and being more careful of my choosings. Weekends we eat out so much. I too have lots of cleaning to do today. DH will be home early (9am) that always makes for a long Monday when I want to get things back to normal from the weekend. Will be doing Curves today. So, far so good on breakfast. I have my water in the freezer now getting nice and cold to last the day. I have a very small water cooler type container I can sit on the counter. Got it at Walmart for 6 bucks. Works real good. Well, hope everyone has a nice day. Time to get some work done, then take a break from the dust and try to breathe again. Check back later.
Chipper
sw 258.5/cw 258.5/gw 145