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Continuation from Typical Food Day.

When I cheat, say, lunch with the guys what does that mean for the total food that day?

Meal	Item	Cal
Bfast	Egg	75
Lunch	JR Crickets Burger	1200
	Onion Rings	300
Snack	Banana	105
Dinner	Strawberries 2c	75

Total Est Calories: 1755

This is part of the How to Lose Weight and Keep it Off article.

This is a continuation of How to Lose Weight and Keep it Off.

What do I eat in a typical day? Here’s a food diary from last Monday:

Meal	Item	Cal
Breakfast	Egg	75
Breakfast	Banana	105
Breakfast	Small Salad w/ dressing	300
Snack	walnuts, handfull	180
Lunch	Sausage/Cheese Sandwich	670
Snack
Dinner	Oatmeal 2pc	320
Dinner	Brussels Sprouts	45

Total Est Calories: 1695

Note, there’s no coke or other worthless drinks in a day. I do try to have 2 cups of milk most days – there have been medical studies that show calcium aids with weight loss. I don’t know, but I do know that nuts and milk are filling for me. Some kind of protein is also helpful to me first thing in the morning. Again, I don’t know why, just that it is.

Sometimes I need a Cheat Food Day.

BRYAN MORGAN JR.
Dec. 3, 1945- Jan. 9, 2008
Age: 62
Residence: Windsor
Tribute: Bryan Francis Morgan Jr. was born in Washington, D.C., to Bryan and Isabelle (Driscoll) Morgan and was known as "Butch" to all of his family and friends as he grew up. Mr. Morgan was a Navy Seal and served during the Vietnam War. After the war, he joined the Prince George's County Police Department in Maryland and retired in 1983. After retiring, he worked various jobs, including one as a bailiff at Grand County Courts. Mr. Morgan was known to everyone around him as the resident caregiver. No matter who was in need, he was there for them. He was very proud of his role as "Mr. Mom" to his daughter, Kacie. His family was always his first priority and will remember all he did to care for them. He also enjoyed cooking, sailing, kayaking, photography, skiing and spending time in the mountains. Mr. Morgan was a member of Our Lady of the Valley Catholich in Windsor. He died Wednesday at the Medical Center of the Rockies in Loveland. Survivors: His wife, Gayle (Pflugrath) Morgan of Windsor, a son, Michael Morgan and wife Wendy of Wartrace, Tenn.; a daughter, Kacie Morgan of Windsor; and three sisters, Joan Patton of Clinton, Md., Katherine Johnson of Bryans Road, Md., and Patricia English of Inwood, W.Va. Preceded in death by: His parents; a sister, Nancy Morgan; and a granddaughter, Cierra Marie Morgan. Memorial services: 10 a.m. today at Our Lady of the Valley Catholic Church in Windsor. Rosary will be recited at 9:30 a.m. before the service. Notes: Instead of flowers, memorial gifts may be made to the American Diabetes Foundation in care of Mark's Funeral and Cremation Services, 9293 Eastman Park Drive, Windsor, CO 80550.
"Original Link":http://www.greeleytrib.com/article/20080111/OBIT/214891799&template=art2

I came across this article from my insurance company today that has tables and graphs the percentage of income that should be saved based on your age and approximate annual income.

The tables don’t cover all income levels and don’t address income increases over the years.

Many financial planners use 80% of your income as the target for retirement needs. People that plan to travel will need more. Quick summary for 80% replacement:

Age	Income	Savings Rate
25	$40K	10.0%
30	$60K	12.8%
35	$60K	19.6%
40	$80K	29.0%
45	$100K	42.8%
50	$100K	61.0%
55	$100K	97.0%
60	$100K	150%

Basically, if you haven’t started saving 20% of your income by age 35, then you are in BIG trouble!!! Plan on working until you’re dead, since kids and mortgages will prevent you from saving what is needed.

Table 3 in the article has the Assets Needed when you’re 65 to provide 80% cash flow. The table is in todays dollars and it assumes Social Security is paid and it is only for 1 person.

I’m worried that I over simplified this article, so take 10 minutes to read it.

According to Shelly, God has a hit list.

This is simply sad.

remember the milk

• Manage tasks quickly and easily.
• Get reminded anywhere
• Locate your tasks
• Share tasks – work together

Some ideas for things to do after my contract ends at at&t:

[ ] Travel a little
[ ] Mooch off family when the money runs out!
[ ] Scrub the house clean
[ ] Clear the "back 40" of stumps
[ ] Practice PS2 and PS3 Gaming
[ ] Learn new job-related skills
[ ] Take some fun college classes
[ ] Learn Spanish
[ ] Learn Japanese
[ ] Redecorate the house
[ ] Become Entrepreneur
[ ] Create "secret project A"
[ ] Create "secret project B"
[ ] Create "secret project C"
[ ] Create "secret project D"
[ ] Market A, B, C, D and make $$$$
[ ] Catch up on Reading for fun
[ ] Catch up on reading for investments
[ ] Become a better stock investor
[ ] File for unemployment
[ ] Update Resume
[ ] Update living will, estate plan, power of attorney
[ ] Fix my WindowsXP PC that's been broken since 2006
[ ] and finally - look for a new job in 4-12 months, if needed

[x] Sleep
[x] Rest, Relax, Recoup
[x] Get healthier

My last day at at&t is/was 11/15. Sometimes you have to take big steps to move forward in life. I’ve decided to take this opportunity to do just that.

I won’t be able to say goodbye to most of the folks I’ve enjoyed working with these last 8+ years – first at BAPCO, BTSI, BTG and finally at&t. We’ve had some opportunities to excel and some fairly easy projects over that time.

As most of you know, I always worked to make it better or fix the process and finally, to endure it.

There are simply too many people to thank in AT&T and the telecom industry as a whole who helped me learn enterprise architecture, Telcordia systems and together we were successful in designing and deploying projects. Special ‘’SHOUT-OUT’’ to RonB, HarryMc, KeithF, almost all the cB Segment teams and a number of folks who have left already. Also I can’t forget the IDS, GPS and TechNet teams – thanks Ward, SteveMc and MarkS! Lunch guys, I’ll miss you too!

Please, throw me an email or connect with me via LinkedIn. It will be appreciated.

Should that email address stop working (spam is really bad), try guessing addresses using my name and/or initials and/or common UNIX accounts. You’ll probably find an aliases that will work.

Again, thanks to you all and feel free to look me up!

My plans for after AT&T Todos]].

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GB: Aeration Tonic
To make it, mix: 1 cup of liquid dish soap with 1 cup of beer. Combine the
ingredients in a 20 gallon hose-end sprayer, filling the balance of the
sprayer jar with warm water. Apply it liberally to the point of run-off.

---

GB: All Season Clean-Up Tonic:
1 cup of Plant Shampoo,
1 cup of Chewing Tobacco Tea, and
1 cup of antiseptic mouthwash in your 20 gallon hose-end sprayer, filling the
jar with warm water.

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GB: All Season "Green-Up" Tonic:

• 1 can of beer,
• 1 cup of ammonia,
• 1/2 cup of liquid dish soap,
• 1/2 cup of Liquid Lawn Food, and
• 1/2 cup of molasses or corn syrup.
  Mix all of the ingredients in a large bucket, then pour into a 20 gallon
  hose-end sprayer to spray your plants.

---

GB: Clipping Dissolving Tonic
on it twice a year:

• 1 can of beer,
• 1 can of regular cola,
• 1 cup of ammonia,
• and 1 cup of liquid dish soap

in your 20 gallon hose-end sprayer.

---

GB: Drought Buster Tonic:

• 1 can of beer,
• 1 cup of Liquid Lawn Food,
• 1 cup of Thatch Buster, and
• 1 cup of Plant Shampoo.
  Mix all of the ingredients in a large bucket, then pour into your 20 gallon
  hose-end sprayer and saturate your "thirsty" lawn.

---

GB: Evergreen/Shrub Wake-Up Tonic.
This elixir perks up shrubs and evergreens the same way a cup of coffee perks
you up in the morning. Feed it to your greenery every three weeks, early in
the morning, throughout the growing season.

1 can of beer,
1 cup of Plant Shampoo,
1 cup of Liquid Lawn Food,
1/2 cup of molasses, and
2 tbsp. of Fish Fertilizer+.

Mix all of the ingredients together in my 20 Gallon Fertilizer Sprayer, and apply
liberally to your shrubs and evergreens.

---

GB: Fall Garden Tonic:

• 1 can of beer,
• 1 can of non-diet cola, and
• 1 cup of ammonia.
  Mix all of the ingredients in a large bucket, then pour into a 20 gallon
  hose-end sprayer, and thoroughly apply until the ground is saturated.

---

GB: Garden Cure-All Tonic (not grass)

At the first sign of insects or disease, mix up a batch this Tonic to set things right.

4 cloves of garlic,
1 small onion,
1 small Jalapeno pepper,
1 tsp. of Murphy’s Oil Soap,
1 tsp. of vegetable oil, and
Warm water.

Pulverize the garlic, onion, and pepper in a blender, and let them steep in a
quart of warm water for 2 hours. Strain the mixture and further dilute the
liquid with three parts of warm water. Add the Murphy’s Oil Soap and vegetable
oil. Using my Weed Sprayer, mist-spray your plants with this elixir several
times a week.

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GB: Grass Clipping Dissolving Tonic
to help the clippings decompose quickly. Mix:
1 can of beer,
1 can of regular cola (not diet),
1 cup of ammonia, and
1 cup of liquid dish soap in a bucket and pour them into your 20 gallon hose-end
sprayer.
Apply to the point of run-off.

---

GB: Lawn Pest Control Tonic:

• 1 cup of Murphy’s Oil Soap, and
• 1 cup of chewing tobacco tea.

Mix the ingredients together in a 20 gallon hose-end sprayer, and apply to the
point of runoff once a month during the growing season.

To make the tea, take three fingers’ worth of chewing tobacco from the package,
place it in the toe of a nylon stocking, and place the stocking in a gallon of
boiling water. Let the tobacco steep until the water is dark brown.

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GB: Terrific Turf Builder Tonic:
1 cup of baby shampoo,
1 cup of ammonia,
1 cup of regular cola (not diet), and
4 tbsp. of instant tea.
Combine all of these in your 20 gallon hose-end sprayer and apply to the point of run-off. This will help your lawn wake up and breathe, while giving it something to munch on until you start your regular feeding program.

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GB: Thatch Control Tonic.
Mix
1 can of regular cola (not diet),
1/2 cup of liquid dish soap, and
1/4 cup of ammonia
in a 20 gallon hose-end sprayer, and apply to your lawn once a month to the point of run-off.

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GB: Weed Killer Prep Tonic:

• 1 cup of liquid dish soap,
• 1 cup of ammonia, and
• 4 tbsp. of instant tea granules.
  Mix all of these ingredients in your 20 gallon hose-end sprayer, filling the balance of the sprayer jar with warm water. Then spray the turf to the point of run-off.

1. Good character, good work habits, good education (human capitol always comes first)
2. Liquid Assets are freedom
3. Live within your means