Friday, April 04, 2014
A walk on the prairie with a spark friend yesterday had some extra bonus
you will se later.
The nature out there is so beautiful
a little pond with some ducks swimming. We have had some nice rains lately and the water is up.
Theses are some of the birds out there
Blue Herons ,Egrets and Ducks.
And as we were walking we came upon a group of people looking at something so we had to take a peak too,
Turns out the park rangers were out trapping and tagging the gators for some training program, to get the gators to be more afraid of people.
After they get the gator onto land they wrap the nose with tape and sedate the tail (if not it can whip and kill you)
After the tagging, they have to release the beast too, so they unwind the tape around the nose and replace it with rubber bands, drag it to the waters edge and attach a clip on a rope around rubber bands let go of the gator and yank the rubber band and clip off, and off he/she goes under water. Not a happy creature.
On the way back home we stopped at Boulware Springs where Gainesville once got the water for the community.Now a water landmark and recreational area, picknicks and trails.
The spring still flows here, into the once clean pool, witch now is over grown with algae and some pretty green "flowers" .
OOPS I photo ended up sideways sorry.
Wednesday, March 05, 2014
Walking on the beach at Talbot Island
As you can se there is lots of drift wood and overturned trees along the beach, the fog kept rolling in all day, so visibility was not so good but it made for some eery pictures
Also there was a lot of erosion from the last storm, and here you can se the different layers of time if you like, the different layers has different colors and different fossils embedded. Some of the drop off from erosion is about 20 feet , some just 3 -4 feet.
We got a bit lost looking for the trail leaving the beach , but we found it and the fog lifted.
In order to get to our hotel for the night we had to ferry over to A1A,
The next morning we ferried back and went to Kingsley Plantation (another state park) there is about 5 or so state parks in the Jacksonville area.
Here they grew cotton , indigo , potatoes and other veggies.
On the way there we saw some beautiful areas ,
Also a ruin witch we could not get too close to
At the Plantation , there was the main house with a excellent view from the front porch
The crops here was mainly Indigo and cotton, the people working the indigo
had a lifespan of about 5 to 7 years working with Indigo ,very poisonous.
The slave living quarters was situated at the entrance of the main estate.
This is what the huts looked like, common living quarters with a fire place to cook, and 1 bed room, some were larger for larger families.
The owner of this plantation was married, bought his wife in Cuba at a slave trade, he obviously loved her ,the way he described her is lovely, anyway they had 4 kids and he "freed" them all, the wife could run the Plantation in his absence and "was as skilled as he was" she had her own slaves too.After the civil war broke out , things turned for the worse for him and his family , the blacks that was free, was no longer so it seemed, so he moved his family to the islands, where he felt they would be safe.
And that was my weekend.
got to show you this:
we went looking for Lunch (starving we were) hard to find on the island,
entered this club house with a restaurant ,security guards everywhere
oh my ,,, well they told us where to park, there was going to be a car show there that is why the security , well I understood then, seeing this beauty ,
I Want One Too
forgot to show this , this is how they made the huts with the shells
It is called Tabby.
Thursday, February 27, 2014
February 26, 2014
This post is part of a series in which LinkedIn Influencers share the best advice they've ever received. Read all the posts here.
About three years ago now I sat in a New York deli across from a good friend Glen Nelson. I had formed my own company about eight months before, leaving the security of a good job in the corporate world, and I was more than little stressed.
I proceeded to tell Glen my worries. He listened patiently, then asked about the successes of the company so far. We actually had quite a bit to crow about. Weíd signed up two Fortune 100 companies as clients and had just sold a new book to Simon & Schuster.
Said Glen, ďHereís what I want you to do: Take a deep breath, think about how far youíve come, and start to enjoy the journey.Ē
Enjoy the Journey. I donít know why, but those three words instantly soothed my soul.
Itís a phrase I use every day of my life now, especially when I get caught up in the everyday details of work. So often we forget to take a step back and enjoy the day weíre having, the conversation we are engaged in, the moment we are enjoying with our family or friends. Are we always so busy checking our phones for texts and emails that we forget to appreciate the good things that are happening right in front of us?
Iíve found that by Enjoying the Journey, I hold myself accountable in a positive ways. For instance, it forces me to take stock of where I am, where Iíve come from, and the progress that has been made. Too often we live in the future, worrying about the next meeting, the next assignment, the next message we must get to. We are often so eager to get to the end that we forget to appreciate whatís going on around us. In the words of Ernest Hemingway: ďIt is good to have an end to journey toward; but it is the journey that matters, in the end.Ē
Since that day in the deli, here are three things Iíve been doing to Enjoy the Journey:
1.Keep a journal. Three of four times a week Iíll sit down for just 15 minutes or so and record whatís been happening in my life; and, more importantly, Iíll note what Iíve learned from it. I put tickets to sporting events and plays in the journey, notes from friends, and currency from countries I visit. Iíll include photos to remember a holiday or a dinner with a friend. And every now and then I page through the journal as a reminder of where Iíve been and how I became who I am now.
2.Ruminate with trusted advisors. Despite being 2,000 miles apart, I call my business partners at least daily to discuss what we are working on, but we also make sure at least weekly to look back at the recent progress of our business and what weíve learned, sometimes we even returning to the beginning. And when I have ideas for our businessóand I have a lot!óthey help me decide if they are viable and on target with our core goals. All of this helps me keep things in perspective. If they are true friends, your best and most trusted advisors will always be honest with you. They are on the journey with you and want you to be successful and happy.
3.Include your family. My wife Heidi is my north star, my rock of Gibraltar. Without her and my four kids there would be no reason to be on this journey. Too often we separate our home and work lives, but Iíve found we are happiest when we take our families along on our journeys. Taking time to reminisce and dream out loud with your loved ones can be the sweetest part of life.
I understand that ďEnjoy the JourneyĒ may sound pretty simple, and it probably is. But those three words had a profound impact on me. Again and again they remind me to keep things in perspective, to be fully present, and to make sure I am headed in the right direction for happiness. As I write in my journal, council with friends, and include my family, I know my odds of enjoying the journey and enjoying my life increase exponentially.
Now, Iíd be interested in the best advice youíve ever received, and especially how you keep yourself on the right path in life.
Photo: Alex Berger/Flickr, used under a Creative Commons license.
Thursday, February 13, 2014
This article I found in Runners World ,worth passing on.
Not sure how much protein you need or how to get it? Here's a runner's guide to this powerful, essential nutrient.
Pamela Nisevich Bede, M.S., R.D.
February 4, 2014
Media: Eat More Protein
Itís time for another session of Fuel School, and this time weíre heading back to the classroom for Intro to Protein 101.
So letís start with the basics: Protein is an essential nutrient that provides four calories per gram and is responsible for a host of activities in the body. It is a component of every cell in the body, and approximately 17 percent of body weight (in the form of lean tissue) comes from protein. Protein is crucial to the regulation and maintenance of the body and plays a role in blood clotting, fluid balance (hydration anyone?), hormone and enzyme production, and cell repair. So itís no wonder that you need protein every day, though many of us are led to believe we need a whole lot more than we truly do.
So where exactly does protein come from, and what are the best sources? As you might already know, protein is made up of amino acids. Of the 20 amino acids used in the body, nine are essential, which means that your diet must provide them because your body canít make them (similar to many other nutrients). Eleven amino acids are non-essential, which means your body can make them using other amino acids. If a protein is ďcomplete,Ē it contains all of the nine essential amino acids in sufficient amounts. Some protein sources are naturally complete, and those include animal proteins (steak, fish, pork, etc), dairy proteins (casein, whey, cottage cheese, yogurt), and a handful of vegetable proteins (soy and quinoa).
Incomplete proteins, on the other hand, donít contain all nine of the essential amino acids, but if you vary your sources of incomplete proteins and mix these sources up throughout the day, youíre likely to take in enough amino acids to meet your needs. An example of combining incomplete proteins to include all nine essential amino acids (known as a complementary protein) is red beans and rice. When mixed together, the legumes and grain contain the amino acids you need to repair tissue and stave off injury. But donít sweat it if this is too much meal planning for you; you actually donít even have to combine complementary proteins like legumes and grains at every meal. If you accumulate each source throughout the day, youíll be set.
Now that weíve covered Intro to Protein 101, you might be wondering how much protein you actually need. And youíre right to wonder; with so much press given to protein these days, youíre likely convinced you need a lot if you want to build muscle, or stay energized, or lose weight, or fight off disease, or whatever.
While you do need protein each and every day, itís likely youíre already taking in enough (since most Americans are nowhere near deficient in this satiating nutrient). The current recommended daily allowance (RDA) for protein is 0.36 grams/lb, and thatís for all adults.
Since you're an endurance athlete and not an armchair athlete, you need more than the average Joe. This additional protein will help replace the protein you break down during exercise, help you build lean tissue, and help your muscles recover from taxing workouts so that youíre primed for the next time you hit the road.
Protein may not be a magic bullet--increased supplementation has not been found to automatically improve performance--but if your intake is low, you may start to feel fatigued, lose muscle mass, become rundown, and increase your risk of injury.
You can prevent much of this by aiming for an intake of at least 0.55-0.77 grams/lb (aim for the upper end of the spectrum during times of heavy training and racing). Which means that if you weigh 130 pounds, youíll want to aim for approximately 72-100 grams of protein a day; a 195-pound runner will need to aim for approximately 107-123 grams/day.
Protein is a hot-ticket item these days, so thanks to clever packaging and marketing, youíre likely to know exactly how much protein is in your food. But some sources, like egg whites, are more biologically available than others, like wheat bread. And when it comes to supplemental protein sources, such as protein shakes, the quality is all over the place. When planning your daily intake, itís best to aim for a variety of sources. When boosting your intake with a protein shake, choose whey protein, a blend of protein sources (like whey and casein), or, if opting for a vegetarian source, a complete protein like soy or a blend of soy and other vegetarian sources.
Be sure to look for a brand thatís been tested and certified to be pure so you know whatís on the label is what youíre putting into your hardworking system. The table below shows two sample meal patterns that provide plenty of lean protein to fuel your mileage. You may be pleasantly surprised to find itís not all that different from what youíre already eating. Class dismissed!
Breakfast: 1 cup oatmeal made with skim milk, 1 medium banana; 15 grams protein
Post-run recovery snack: ~16oz protein shake made using 8oz skim milk, 1 cup frozen berries, 1 cup ice, 2 scoops EAS Lean 15 Powder; 25 grams protein
Lunch: 1 cup black bean soup, Caesar salad topped with 3 oz chicken breast and 2 tbsp parmesan cheese, 1 whole grain dinner roll; 37 grams protein
Dinner: 3 oz grilled salmon, 1 cup steamed broccoli, 1 medium baked potato topped with 2 tbsp low-fat sour cream; 28 grams protein
Total protein intake: 105 grams protein
Breakfast: 1 whole grain bagel topped with 2 tbsp cream cheese and 2 tbsp jam, 1 medium apple, 6 oz Greek yogurt; 31 grams protein
Post-run recovery snack: ~16oz protein shake made from 8oz skim milk, 1 cup ice, 2 tbsp Nuttzo butter, 1 medium banana, 2 scoops EAS 100 percent whey protein powder; 35 grams protein
Lunch: Club sandwich made with 2 slices whole grain bread, 3 oz deli turkey, lettuce and tomato, Garden salad topped with 2 tbsp low-fat shredded cheese; 25 grams protein
Dinner: 3 oz grilled pork tenderloin, 1 cup whole wheat pasta topped with marinara sauce and quarter-cup shredded mozzarella cheese, 1 cup steamed mixed vegetables; 38 grams.
Total protein intake: 129 grams protein.
Nutrient content derived from USDA Nutrient Analysis Library available here, accessed 2/3/2014.
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