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Walked to work this morning (Wednesday, September 19). 5th day in a row.  3.01 miles walked with 180 feet climbed in 44:58, a pace of 14:57 minutes per mile.   HumanaFit category 5 climb. Tortoise rating:  5.2. Please click on the line below for a map and more:



Find more Walk in La Verkin, UT

Eating, with net calories today after deducting exercise:

Calorie Goal: 2,380 Calories Consumed: 1,594 Calories Burned: 548 Net Calories: 1,046

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Western Family Oatmeal Old Fashioned	2.00	300	5g	0mg	0mg	54g	0g	8g	10g
Yoplait Red Raspberry Yogurt Light	1.00	100	0g	4mg	85mg	19g	14g	0g	10g
Grilled Tri Tip	1.50	233	11g	90mg	71mg	0g	0g	0g	34g
Homemade Mashed Potatoes	1.50	257	11g	2mg	455mg	36g	0g	0g	0g
Perky Jerky Beef Jerky	1.00	90	2g	25mg	530mg	6g	5g	0g	11g
Generic Spaghetti Noodles	1.00	210	1g	0mg	0mg	41g	2g	2g	7g
Prego Traditional	1.00	80	3g	0mg	580mg	13g	10g	3g	2g
Projoba Pollen Burst	1.00	50	0g	0mg	0mg	15g	10g	0g	0g
Cascadian Farm Ancient Grains Granola	1.00	220	5g	0mg	90mg	41g	9g	5g	5g
1% Milk	0.50	55	1g	5mg	60mg	7g	6g	0g	4g
Fitness	Minutes	Cals Burned
Walk: 4 mph (15 min/mi)	45.0	-548.0
Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		1,046	38g	126mg	1,870mg	232g	56g	18g	83g

Read more: http://www.livestrong.com/thedailyplate/diary/who/#ixzz272jdrJo2 

Took 4 of my usual 5 Youngevity supplements.  Out of Oxy Rich for now.  Took vitamins, minerals, crestor, omega 3 fish oil, low dose aspirin.  Took no allergy medicine.  Drank 4 glasses of water.

Today's last word ... from reading in Malachi 4 and 3 Nephi 11:

"For verily, verily I say unto you, he that hath the spirit of^acontention is not of me, but is of the ^bdevil, who is the father of contention, and he stirreth up the hearts of men to contend with anger, one with another."                                                -- 3 Nephi 11:29

"Behold, I will ^asend you ^bElijah the prophet ^cbefore the coming of the ^dgreat and dreadful ^eday of the Lord:

"And he shall ^aturn the ^bheart of the ^cfathers to the ^dchildren, and the heart of the ^echildren to their fathers, lest I come and ^fsmite the ^gearth with a ^hcurse.      -- Malachi 4:5-6

Both of these are oft quoted scriptures, for good reason.  What hadn't occurred to me before is that the promise that Elijah would come and turn the hearts of parents and children together ... is the final word of the entire Old Testament.  Somehow that gives it even more meaning to me.

And thus completes my 2 1/2 year project to read the Old Testament for the first time in my life.  I started with the Sunday School class at the beginning of 2010, and stayed with it at my usual tortoise pace when the year ended and I was part-way through the book.  There are a lot of wonderful messages in it.  And I will admit there is a lot to read in between them.  I'll bet I pick up much more meaning the next time I do it, starting in January 2014 (not so far off).

Cheerio!