Wednesday, July 17, 2019

#2303: Wednesday, July 17: My ear's talked off


Post 2303
- 8 years and 198 days since I started this blog -
  
Daily Comment
The last five days I've been visited by a friend from Maryland.

Although our point of intersection is more than fifty years ago, our actual friendship began only about ten or so Summers ago, at one of my CCNY Commune reunions, where I met his wife.

Three years ago, he visited me for a couple of days. I showed him my scene. We had many discussions. He is learned, indeed. And a talker.

Back at CCNY, I knew him by reputation more than shared space - he was an intellectual, part of the protest movement, and a civil rights activist. He is four years older than me, serious, and didn't (and doesn't) do drugs, and that is probably why our paths didn't cross often.

His homelife now consists of caring for his ninety-five year old mother-in-law, some work in education (he has retired from teaching, but can't afford to not work. And, he must frequently care for three grandchildren when his children need him to. He also writes wonderful poems, is a published poet. He sends a short list of people poems irregularly, and I enjoy them a lot.

He seems to be content with his life but he misses 'intellectual' conversation, and when he found in my a good listener, with some intellectual ideas of his own, he befriended me.

But he has a huge reservoir of talking to do. I recognize a conversational trait we have in common - a tendency to have a prolog, start, middle, diversion, diversion, back to middle, and setup for the next conversation (no end) to our stories.

So, he talks a lot. And a good portion of what he says is really interesting. But some of it is quite pedantic: He is a constant critic. 


He inserted himself into a conversation about bass in music with three bass players, and his contribution was pointed, but about something he appeared to know little about (which was later remarked on by one of the bassists).

Nonetheless, I enjoyed my time with him. Up to a point, where I grew tired - where listening to him seemed like work. And, he is not a good listener; he interrupts, and he likes talking more than listening. He is also a tireless pedagog, and sometimes, as I've said, pedantic.

Simply put, over the last five days (we said good-bye tonight) he talked my ear off. Now I need a vacation.

I am grateful to know him, I appreciate his friendship, he contributes a lot to my life with his wonderful poems and his amazing mind. Now, I need a rest.


Food and Diet 
Today's Weight:                    200.6 lbs.
Previous Weight (7/16/19):         199.9 lbs.
Net Loss/Gain:                     + 0.7 lbs.

Diet Comment
I expected as much. I might be able to get back on plan tomorrow.


Food Log
Breakfast
5:00pm, at CoreLife Eatery: Sriracha-Ginger Roasted Tofu Green Bowl (Baby spinach + shredded kale, roasted organic tofu, spicy broccoli, carrots, ginger, sprouts, basil, sriracha, and carrot chili dressing). After, two scoops of Gannon Dairy ice cream (pistachio almond and coconut creme).

Lunch
8:30pm: Cottage cheese, walnuts and a Quest bar.

Dinner
12:45am: Manchego cheese and walnuts, brussel sprouts with olive oil, garlic and pepper, and a Quest bar.

Liquid Intake
   Espressos: 1;   Coffee: 10 oz.;  Water: 64+ oz.; a glass of pinot noir, and a nice pour of Jameson Irish whiskey.


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Tuesday, July 16, 2019

#2302: Tuesday, July 16: Maybe 'smart' is over-rated


Post 2302
- 8 years and 197 days since I started this blog -
  
Daily Comment
My brother, sister and I are smart. And our intelligence is one of our defining characteristics, I'd say.

Being smart has been enabling for the three of us, in many ways. For me, though, it has been the proverbial two-edged sword, one which has, in critical ways, inflicted more damage than it has helped.

Why do I think that? 


For one thing, my intelligence was the basis for my parents decision to skip 3rd grade, a mistake that has had only negative repercussions in my life. That I willfully doubled-down and skipped 8th-grade may be the first really bad, life-altering mistake I made for myself (I went against everybody's advice and insisted on that).

For another, intelligence is not what I was brought up thinking it was. There is intellectual intelligence, emotional intelligence, kinetic/physiological intelligence. People tend to think of intelligence as only the first of these, but there needs to be some balance between the three. Lacking emotional or physiological intelligence, as I believe I do, can cause a lot of needless suffering.

When people talk about being 'too smart for your own good' I believe they are talking about a smart person whose intellectual side dominates, and is lacking other intelligence modes.

That's me. My intellectual intelligence has not helped me navigate waters where emotional intelligence could have, and my lack of emotional intelligence has let me make rational decisions that were self-destructive.

The amazing thing is that I have come through my self-made life-long problems, at this point, really well. Despite the mistakes, accidents, pitfalls, tragedies I have endured and survived, I'm happy, healthy enough to be functional, and not a charity case.

Knock on wood.


But as someone whose intelligence has been praised and over-relied upon, I've come to consider it an over-rated attribute.

I'm grateful to have survived being intellectually gifted.


Food and Diet 
Today's Weight:                    199.9 lbs.
Previous Weight (7/15/19):         200.3 lbs.
Net Loss/Gain:                     - 0.4 lbs.

Diet Comment
A nice little loss, but I fear the next few days will see me putting on a little, as there's more restaurant eating ahead. Oh, well.


Food Log
Breakfast
3:20 pm: Scrambled eggs in lentil curry (Dal Fry) on riced cauliflower.

Lunch
6:30pm, at Ling Ling Chinese Restaurant: The buffet, which included shrimp, beef, vegetables, fruit, and a little pudding - a lot of food.

Dinner
12:45am: Manchego cheese with walnuts, cottage cheese with walnuts, and two Quest bars.

Liquid Intake
   Espressos: 1;   Coffee: 0 oz.;  Water: 64+ oz.; a shot of Jameson Irish whiskey.


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Monday, July 15, 2019

#2301: Monday, July 15: Death of an audiophile


Post 2301
- 8 years and 196 days since I started this blog -
  
Daily Comment
My friend Skipper had the first good stereo I ever listened to. He worked in a record store, too, and was responsible for introducing me to my early secret pleasure, Buffalo Springfield, as well as initiating my record collecting back in 1968.

I really started getting into audio in the early 1970s, and had the best stereo of any of my friends, including custom-built and modified gear.

I continued to build and expand my stereo.

Then, in my early fifties (the early 2000s, if you want to know, timeline-wise) I got hearing aids.

My enjoyment of recorded music was subtly diminished when perceived through the digital amplifiers in my hearing aids.

I began to listen less and less to the stereo.

Perceiving all sound through digital-to-analog processors has spoiled listening to anything for me.

I jettisoned my stereo and gave my record collection away when I left North Carolina, and I've never looked back.

I now only listen to recorded music when I have music to learn for performance. I don't have a stereo at home. Now, all my listening is done either in my car or using a 'trainer' CD player - one I can plug my bass into to play along with music on a CD - through headphones (no hearing aids).

I'm grateful that my hearing disability isn't worse, and allows me to enjoy music still, and for the wonderful memories of past happy listening.


Food and Diet 
Today's Weight:                    200.3 lbs.
Previous Weight (7/12/19):         202.0 lbs.
Net Loss/Gain:                     - 1.7 lbs.

Diet Comment
I was able to moderate my eating Sunday, which is probably when I lost more than two pounds - after moderating my restaurant eating and abstaining from alcohol. I'm pleased with the result.
Food Log
Breakfast
3:25 pm: Salmon salad (wild-caught salmon, arugula, red cabbage, chard, kale, spinach, walnuts, balsamic vinaigrette).

Lunch
Skipped.

Dinner
12:45am: Scrambled eggs with riced cauliflower and salsa, cottage cheese and two Quest bars.

Liquid Intake
   Espressos: 1;   Coffee: 0 oz.;  Water: 64+ oz.; 


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Friday, July 12, 2019

#2300: Friday, July 12: Enjoying live music


Post 2300
- 8 years and 193 days since I started this blog -
  
Daily Comment
Musicians listen to music differently, they say. I say, everybody listens to music differently.

In my experience, there is also a difference in the way I listen to live music and recorded music. My experience includes recording, and I know the difference between making a music recording and performing before a live audience.

The goals of the two are different, and that difference means a lot to me both in my playing and in my listening.

When you make a record/cd/streaming content, you are recording something for repeated replay. A live performance is a unique, one-time, non-repeatable event (sorry for the redundancy, but the emphasis is important).

Some bands do that by including a lot of improvisation in their live performances.

The best bands rework their recordings for live performance, to add drama and clarity to heighten the audience experience.

These days, I eschew big-name concerts in big venues. I like the intimacy of small clubs and bars. I like to go out and support my musician friends. I like to support the places that present live music.

Getting that close to the music enables me to be analytical (the musician in me) and non-critical at the same time. To hear the music's separate parts and their sum at the same time. To have context (this is also my social life, and where I spend most of my time when I'm not home) and ambiance and the deeper experience that goes along with it.

I enjoy all types of live music, solo performances, small groups and large. I have a slight preference for groups, because I appreciate ensemble work, as that is what I'm into as a player.


I enjoy live music much more than recordings these days. I no longer listen to music at home except as part of learning repertoire for my bands. I don't listen to music all the time in the car, either (sometimes I like to drive in quiet).

I am unaware of other people who approach music just like that, but that doesn't matter. It is the way I enjoy live music and I enjoy live music very much.

I'm grateful for the mobility, financial situation, and social network that enables me to enjoy music this way.


Food and Diet 
Today's Weight:                    202.0 lbs.
Previous Weight (7/10/19):         200.3 lbs.
Net Loss/Gain:                     + 1.7 lbs.

Diet Comment
After a hamburger and fries (and a salad) for my opening meal, I sat down at a bar and the bartender moved a big fishbowl of assorted candy in front of me, and today I've gained weight. Imagine that! I will be eating at restaurants until Tuesday, I'll have to be very strict from then on...
Food Log
Breakfast
3:30 pm: Blue-green protein smoothie with almonds, kefir, large organic egg, chia gel, kale, spinach, blueberries, whey powder (24g protein), coconut oil, hemp seeds, hemp protein (7g protein), raw organic cacao powder, moringa leaf powder, fo ti (mushroom powder), cinnamon, turmeric and stevia-inulin blend.

Lunch
8:30pm, at CoreLife Eatery:
Chicken Cobb salad (shredded kale and spinach, grilled chicken, avocado, bacon, hard-cooked egg and blue cheese dressing). Not shown: 2 scoops of Gannon's ice cream (chocolate peanut butter and espresso chocolate chip).
Dinner
12:45am: Cottage cheese and two Quest bars.

Liquid Intake
   Espressos: 1;   Coffee: 20 oz.;  Water: 64+ oz.; a shot of Jameson Irish whiskey, and a bottle of Stella Artois beer.


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Thursday, July 11, 2019

#2299: Thursday, July 11: My narcissism


Post 2299
- 8 years and 192 days since I started this blog -
  
Daily Comment
I am quite self-centered. I spend most of my time thinking about myself. Not exclusively, but a majority of my thoughts are me-centered.

It's a fact. This blog, in fact, is just me thinking - and writing - about myself. I'm probably a narcissist. I don't spend a lot of time worrying about it, though (what narcissist would?).

The reason I'm not concerned is because however much time I spend thinking about myself, the context is always social - my relationship to other people.

While I may be quite self-centered, and egotistical, and narcissistic, I try to balance that with being non-judgmental, tolerant, empathetic, forgiving, and kind. I try to strike a balance.

In other words, I try not to let my narcissism define me or limit me. I try to understand it so that it does not encumber my relationships.

I try to be aware of it, so it does not have power over me. I reject the idea of selfishness as a virtue.

I do not shy away from the spotlight, but I'm also okay in the background. I like an audience, but it doesn't have to be a large audience. And I do not suffer when there is no audience.


I like to talk about myself (and I do, a lot), but I'm also a good listener, at least, some of the time.

I don't take credit (or blame) for everything - I try to understand boundaries. 


I'm grateful for whatever grace and balance I've found.

Food and Diet 
Today's Weight:                    200.3 lbs.
Previous Weight (7/10/19):         201.7 lbs.
Net Loss/Gain:                     - 1.4 lbs.

Diet Comment
That's more like it! It's great to see a good loss after a few days of disappointing. Especially because, due to a friend's visit, there is going to be a lot of restaurant eating for the next five days...
Food Log
Breakfast
Skipped.

Lunch
8:40pm, at the Ridge: Chittenango burger (Angus beef, tomato jam, bacon, caramelized onions, fried egg and cheddar cheese) with sweet potato fries and a side salad.

Snack
11:40pm, at Club 11: Candy. Lots of candy. From a big bowl of candy. I felt like a crack addict.

Dinner
12:55am: Baby carrots and Dubliner cheese.

Liquid Intake
   Espressos: 1;   Coffee: 12 oz.;  Water: 48+ oz.; a shot of something vodka-ish and sweet


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Wednesday, July 10, 2019

#2298: Wednesday, July 10: The community of musicians


Post 2298
- 8 years and 191 days since I started this blog -
  
Daily Comment
It has come up quite often recently, this idea of the community of musicians.

I didn't really get it until pretty recently, although I've always tried to be a good citizen in and of that community.

The community is slightly different from the 'scene'. The 'scene' is where (sometimes) the community shows itself, but is made up of musicians and non-musicians enjoying themselves (hopefully).

But the community is where new musicians are encouraged, where new arrivals are introduced, where the old members are respected.

I didn't find any recognizable music community until I got to Syracuse, and that's the reason I'm still here.

But once I did find it, I found it everywhere, so maybe I wasn't ready for it before I got here.

But it is also a big factor in my love of Chiang Mai (and New Orleans), and played a part in my rejecting Lisbon. Although I met many musicians while I was in Lisbon, I never saw the sort of community that I was looking for.

But I know its there, somewhere.

I really depend on the music community for so much of my social life (literally, 99% of it in Syracuse). I spend my days doing pretty much nothing, but my nights are spent making or enjoying music, and in the company of the musicians that make it.

I'm grateful to have discovered it, however late in life I came to it.


Food and Diet 
Today's Weight:                    201.7 lbs.
Previous Weight (7/9/19):          201.0 lbs.
Net Loss/Gain:                     + 0.7 lbs.

Diet Comment
I assume eating the carb- and fat-rich panini for 'breakfast' is the culprit here, possibly with some help from a portion of end-of-day cheese before bed.
Food Log
Breakfast
Skipped.

Lunch
7:40pm: 
Arugula, cabbage, chard, kale, spinach, roasted turkey breast, feta cheese, walnuts and balsamic vinaigrette. Not shown: A Quest bar.
Dinner
1:45am: Brussel sprouts and cottage cheese, and a Quest bar.

Liquid Intake
   Espressos: 1;   Coffee: 0 oz.;  Water: 70+ oz.; and a double shot of Jameson's Irish whiskey


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Tuesday, July 9, 2019

#2297: Tuesday, July 9: Drinking


Post 2297
- 8 years and 190 days since I started this blog -
  
Daily Comment
Part of my teenage-through-early-twenties life was drinking. I drank until I was drunk a lot. I know now this wasn't a good idea, but then, it seemed like just a part of the whole that was living. I didn't really do it that often.

I didn't like bars much. For one thing, I wasn't much of a beer or whiskey guy, and everything else was expensive at bars. For another, my 'crowd' didn't hang at bars, because you couldn't smoke pot in bars.

Bars also were weird because I was mostly hanging out with people older than me, and they could go places and do things I couldn't legally.


There was also the sex thing. Drinking and bars made it easier to meet women, but I didn't really like sex when I was drunk. And a lot of the women I met back then didn't like booze, or liked it too much.

My first girlfriend after I moved out of my parents house hated booze, all booze. She told me she would never want to be with me when I was drinking, and that was enough to stop me. I didn't really like alcohol as much as I loved her.

In my late twenties, when I started working in the corporate world, I would join my new 'friends' - fellow employees I felt no common ground with outside of a common boss - at bars and I would drink like they did. I drank boilermakers. 

Then I discovered the world of good wine.

And that was all I drank until, when I met Nell, in my mid-thirties. I back-slid a bit, until she was pregnant with Alex, then joined her in not drinking. Shortly after Alex was born, when we moved to North Carolina, we started drinking again, but about five years later, at age 42, I was diagnosed with hepatitis C.

I was, for all intents and purposes, a teetotaler for the next decade or so.

When I emerged from that, it was an occasional wine with dinner.


After my hepatitis C was cured, in 2005, I asked my doctor if I could drink. He replied it would be wise to wait a bit, but, while it would probably be better to not drink, he was not going to prohibit drinking in moderation. 

I went back to an occasional drink. Then, at a gig one night, a friend introduced me to Irish whiskey. I liked it. I liked the taste, the warmth, the drinking of it, the slight high that a shot induced.

That became my drink. Occasional wine with dinner, but at bars, it was Irish, neat.

When I moved to Syracuse, NY, I was too broke to drink, and, except for 'unavoidable' social drinking, didn't really drink for my first couple of years.

After I recovered financially, and got my head together, I was diagnosed with Diabetes II - no drinking while I was on a weight-loss program.


But when that was successful, and I was on maintenance, and feeling good, I started drinking one Jameson's, neat, per night out.

That was eight years ago, and I've pretty much maintained that. I'm now a confirmed whiskey drinker, with a favorite drink.

In Thailand, three years ago, I 'discovered' beer. I liked Thai and Chinese beer, it's crisp with no after-taste, and the first three weeks in Chiang Mai, I drank more beer than in my entire lifetime up to that point.


Now I will have an occasional beer, if I'm hitting more than one bar in a night.

And I spend most nights in bars these days. I do more playing, talking, and pot-smoking in bars than drinking, but to maintain my good relationship in bars, I always have a drink.

I'm very grateful that I can do this at this point in my life.

Food and Diet 
Today's Weight:                    201.0 lbs.
Previous Weight (7/8/19):          201.0 lbs.
Net Loss/Gain:                     - 0.0 lbs.

Diet Comment
Not a loss, which, to be honest, I was hoping for, but at least, not a move in the wrong direction.
Food Log
Breakfast
6:10pm, at the Listening Room at 443:
Southwest Panini (Smoked turkey, chipotle mayo, bacon and jalapeno cayenne cheddar on Pasta's stretch bread).
Lunch
Skipped.

Dinner
1:15am: Dubliner cheese, vegetable curry (kale, spinach, lentils) on riced cauliflower, and a Quest bar.

Liquid Intake
   Espressos: 0;   Coffee: 22 oz.;  Water: 72+ oz.; and a shot of Jameson Irish whiskey


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Monday, July 8, 2019

#2296: Monday, July 8: Getting compliments


Post 2296
- 8 years and 189 days since I started this blog -
  
Daily Comment
Who doesn't love compliments? I do.

But being able to accept a compliment, let alone enjoy getting one, only happened late in life.

Before that, any compliment would trigger a storm of self-hatred, believe it or not.

I compared every compliment with my self-critical beliefs, and found a way to turn something good into something bad. My self-loathing always defeated others' acknowledgement or praise.

Beginning with rebuttals based on my self-perception, and ending with a critique of the compliment and the person who issued it.

Because, insecurity.

Part of growing up was for me to learn to accept and enjoy a compliment.

To me, now, it seems like a hero's journey.

My penchant for disavowing and negating any compliment, and turning it against myself, has everything to do with me being insecure and self-doubting most of my life. I haven't eradicated either, but I don't give my insecurities and doubts much traction these days. I acknowledge them and let them go.

At the root of it, was fear. Fear, as we learned in Dune, is the mind-killer. Facing fear inevitably ends it - in the moment. Fear is a survival emotion, and being fearless is anti-survival. However, fear, and the chemical changes that happen when we're afraid, are meant to be a response to a threat.


The problem with fear happens in two ways - one, when it occurs in a non-threatening situation, and secondly, when it persists after the threat is gone.

Compliments used to make me measure my self-perceptions against someone else's perception of me. My constant battle for self-worth should have been bolstered, but instead, my fear of being found lacking, of not being good enough to earn the compliment, made it unacceptable. 


Mind games I used to play with myself.

These days, I am more forgiving of myself, and my thoughts aren't crowded with having to prove myself. I've replaced (by and large, anyway) my self-doubt with self-acceptance.

Of course, once I could accept a compliment, more came my way. Positive reinforcement.

I'm grateful for that, and for all the kind people that have helped me be more accepting.

Food and Diet 
Today's Weight:                    201.0 lbs.
Previous Weight (7/5/19):          200.3 lbs.
Net Loss/Gain:                     + 0.7 lbs.

Diet Comment
I failed to lose weight this weekend, but I have this week to look forward to.
Food Log
Breakfast
1:45pm: Hamburger with sauteed peppers and onions, and a chopped salad: arugula, cabbage, chard, kale, spinach, walnuts, feta cheese and balsamic vinaigrette.

Lunch
Skipped.

Dinner
1:45am: Salmon patty with guacamole on Ezekiel 4:9 Flax sprouted grain bread, with brussel sprouts and two Quest bars.

Liquid Intake
   Espressos: 1;   Coffee: 0 oz.;  Water: 96+ oz.; 


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Friday, July 5, 2019

#2294: Friday, July 5: And, America


Post 2294
- 8 years and 186 days since I started this blog -
  
Daily Comment
I have a bipolar relationship with the country I was born in.

But mostly, I am disappointed and angry that I have been historically brainwashed to see the country in a certain way that made me believe the country's ideals were facts.

The ideals set forth in the Declaration of Independence are at odds with the actual history.

Reinforced by media that manipulates the news in an Orwellian way that never presents good news about any other place in the world - or worse, presents the good news for foreigners as bad news for the US.

That's a big part of the reason I've discounted this country as a place to 'retire' (that is, to live in after Syracuse, which will eventually become an unsuitable home for reasons of climate, mobility, and finances).

There is also the culture of youth-worship and ageism that makes other places more inviting.

While I can't complain, as a white male in this country, that I've been badly treated, and I definitely have taken advantage of privilege I neither earned nor deserved, my conscience is bothered by the racism that is at the root of this country's power.

Especially now, when this country is governed by unabashed racists.

And don't get me started on the evils of capitalism (even as I, somehow, have come out golden through the cracks in the capitalist system.

For more than twenty-five years I've plotted to leave this country, something I initially thought I'd do on my own, only now I realize the country itself is pushing me towards, with a Social Security check that is not quite enough by itself to allow me to maintain myself here.

I am grateful for the cracks in the system, and the phenomenal good luck (including place of birth), that allowed me to get to this point, and let me have some say in how I live at the end my life.


Food and Diet 
Today's Weight:                    200.3 lbs.
Previous Weight (7/4/19):          200.3 lbs.
Net Loss/Gain:                     - 0.0 lbs.

Diet Comment
Ending the week with no change, daily, losing two pounds since Monday, although up a pound over last week. I commit to losing weight this weekend, at a minimum, erasing last weekend's damage.
Food Log
Breakfast
Skipped.

Lunch
8:00pm: Hamburger with guacamole on Ezekiel 4:9 Flax sprouted grain bread. Chopped salad (arugula, cabbage, chard, kale, spinach, feta cheese, walnuts, balsamic vinaigrette.

Dinner
2:05am: Brussel sprouts with eggs and pepperoni, and a Quest bar.

Liquid Intake
   Espressos: 1;   Coffee: 0 oz.;  Water: 79+ oz.; 


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Thursday, July 4, 2019

#2293: Thursday, July 4: Independence Day


Post 2293
- 8 years and 185 days since I started this blog -
  
Daily Comment
It's a dumb thing, but every time I hear someone say, "Happy July 4th" I have to resist the urge to correct them and mention that there's no such holiday as July 4th. That's the day we celebrate the signing of the Declaration of Independence, aka Independence Day.

I played a gig with my friend Frank Stepanek, at a beautiful location, a marina in a little bay off Cayuga Lake, which is one of the Finger Lakes.

It went well. Whenever I see white people dancing I know I'm doing my job on bass. I know that's racist. But it's applicable.

For such a small location, the fireworks were very impressive. For more than half my adult life, I watched the fireworks in Massachusetts, where I went to celebrate my sister Joan's birthday, which was yesterday. These were similar to the good old days there, when you could get pretty close to them.

That, the fireworks, is what Independence Day means to me. When I was a kid, in New York, my parents used to take us to Coney Island, where Macy's used to hold its massive fireworks show. I loved it. That defined fireworks and Independence Day for me.

Now that I have a better understanding of our country's real history (not what I was taught in school - that's a collection of lies) I cannot in good conscience celebrate the founding. I don't think the US has been quite the wonderful place it's been advertised to be, especially if you're not a white man. There: racist again.

Sorry. My attitude about Independence Day is: Bring on the fireworks, any excuse for a party.

I'm grateful for my white privilege, which I've done nothing to deserve, just still the luckiest guy I know - born white in the US.


Food and Diet 
Today's Weight:                    200.3 lbs.
Previous Weight (7/3/19):          201.8 lbs.
Net Loss/Gain:                     - 1.5 lbs.

Diet Comment
Nice loss, can't explain.
Food Log
Breakfast
5:30pm: Blue-green protein smoothie with almonds, kefir, large organic egg, chia gel, kale, spinach, blueberries, whey powder (24g protein), coconut oil, hemp seeds, hemp protein (7g protein), raw organic cacao powder, moringa leaf powder, fo ti (mushroom powder), cinnamon, turmeric and stevia-inulin blend.

Lunch
Skipped.

Dinner
1:45am: Pepperoni and walnuts, and two Quest bars.

Liquid Intake
   Espressos: 1;   Coffee: 0 oz.;  Water: 92+ oz.; 


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