Monthly Archives: May 2012

May Your Righteousness Exceed that of the Pharisees!

The Purpose of the Law?  Pastor Duane Sheriff with the most important hour of your day, and possibly your life.  Don’t be self righteous! Be righteous by Faith!!!

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Or download the 5 hour series here:

Your Complete Annular Eclipse Viewing Guide

Happy Annular Eclipse viewing for my son in Albuquerque celebrating his birthday today!  Also for my Mom in Lubbock, Texas if they can keep the skies clear enough just before sunset.  Here are viewing times and tips from NASA and your friendly announcer dude:

Some Diet with that Exercise

By definition, diet is what you eat.  Even when you are not “dieting” that is your diet.  For improved health and weight loss the following is my new diet (again).

Now that I’ve started riding the bike again it’s also time to start eating right.  The following is a typical ideal day of meals.  In other words I realize there will be days where I don’t follow this exactly and maybe pop a bowl of popcorn in the evening and cover it with an insane amount of real butter or something.  That’s OK as long as the ideal is the norm, because over time the exercise and diet will impact my health and weight in a positive way.  So, here it is.

First is a glass of milk first thing out of bed to give the body some protein rich food as fuel.  While I’m drinking that I am fixing my first cup of coffee which I drink while I am preparing the weather for my friends on the internet (see for more).  I do put 1/2 and 1/2 and honey in my coffee.  Honey is much better than refined sugar, but it would be even better to skip the honey altogether.  However, I like it, so I’ll just have to bike or hike a little farther!

After the coffee and the forecast I drink some water and go on a bike ride.  Immediately when I return I have a hard boiled egg.  Your body wants protein after a workout to start repairing the muscles you used and abused.  While I am eating the egg I am getting a bowl of oatmeal ready.  I add blueberries and a scoop of Whey protein.  Nutritious AND delicious!  Sometime in the morning I will start having a tablespoon of Cod Liver Oil.  (I haven’t made it to the Walgreens yet)  I know, I know, you think it’s gross and for most people it is.  For some reason not only can I stomach it, but I actually like the taste!  It reminds me of the ocean.  Anyway, Cod Liver Oil is chalk full of Vitamin D and Omega 3.  Sooo good for you.

For a mid morning snack I’ll have an apple or orange or pear or nectarine.

For lunch it’s the big salad.  Usually a big bowl of the Spring Mix with avocado, tomato and a can of sardines added.  For dressing I use Apple Cider Vinegar with Olive Oil and Sea Salt.  I don’t always add the sardines (again, another great source of Omega 3) and sometimes I might add cucumber or onion.

For a mid afternoon snack I might have a yogurt or a handful of almonds or maybe a couple of carrots.

For dinner it’s something light and before 8pm.  A few chicken livers maybe!  or perhaps a stuffed artichoke.  mmmm.

Sunday is anything goes day.  The goal is stay 80% or better on this plan during the rest of the week.  Too many carbs are bad for my body type and this diet is low on carbs and high on fiber and protein.  Blueberries are a great anti-oxidant.  Apple Cider Vinegar is a pro-biotic and avocados and olive oil have the good kind of mono-saturated fat.

OK, enough writing.  My oatmeal is ready.  Have an amazing day!

Back on the Bike (again)

This time for good!  I’ve let me weight balloon up while my health was ballooning down, or something.  I’ve decided to try eating better and riding my bike.  What a concept.

Experience tells me that it takes me about 2 weeks to get my leg strength and wind back.  I started Saturday, so I have a ways to go before I get back to basics to build on.  Still, you have to start somewhere and I’ve started!

I found this pretty cool app to track my hikes and bike rides.  Today was my first day to use it so I thought I would share.  Tomorrow I’ll talk about what I’m eating.  Here’s this morning’s ride: