Upon This Rawk

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My playlist

One of the favorite things to occupy my time is to listen to music. I have created many playlists over the years. Some are still around and some have gone to the recycle bin. Today I am going to share some of my favorite songs from some of my current playlists. Most of the songs are from recently released albums. I like to stay in touch with what is currently playing in the ears and on the iPods of today.

In order to share my playlist I will be using an application called Dropbox. This application will allow me to create web links from the individual mp3 files so I can post them in this blog. I also use this application to easily move and share files between my smart phone and my computer. If you haven’t heard of it or seen it in action, signup, and download. It’s free!

Now the playlist:

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2 Comments

Posted by barrydean on October 17, 2011 in Dropbox, Music, playlist

Excited over syrup

14 Oct

Today our shipment of DaVinci Sugar Free Syrups arrived. I have been looking forward to this shipment in order to put some more variety into my HMR shakes and cereal. The whole family is looking for some variety in their coffee drinks. In the provided picture you will see the syrups we ordered. If you cannot read the label (you can click on it to enlarge it); from L to R – Coconut, Egg Nog, Pumpkin Pie, Orange, Butter Rum, Peppermint Paddy, and Peanut Butter. We also ordered a couple bottles of the SF sweetener syrup.

First up – Chocolate HMR shake with Peanut Butter syrup. Delicious!

Soli, Deo, Gloria!!

1 Comment

Posted by barrydean on October 14, 2011 in DaVinci Sugar Free Syrup, HMR

Seasons are for Change

13 Oct

This morning as I walked out to the mailbox to return a Netflix DVD, I noticed something. Maybe I’m not the most observant person in the world, but I noticed that fall had come, basically over-night. Our yard was beginning to get that ever consistent colorful covering, you know, leaves. UGH!! It looks like some raking will be in order this weekend. (BTW, the movie was called “Red”. See it. I recommend it.)

Fall has always been my favorite time of the year. The days are not as hot and the nights are cooler. The leaves on the trees begin to change color and the air has the distinct smell of wood being burned in fireplaces. Aside from the spring season, fall is replete with signs of change and change about to come. It reminds me of our God and creator and how he set the earth in its rotation. As this blue rock rotates around the sun it also tilts on its axis causing the changes in the seasons. Depending where you live on this beautiful blue rock, throughout the year you are getting nearer the sun or further away. I know, Earth Science 101.

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Strong Start

05 Oct

Strong start is a term I am now associating with the HMR WM program I am in. It refers to additional consumption of the foods I am allowed to eat or additional physical activity. I can also associate the term with the amount of weight I’ve lost in my first week.

During my weigh-in for HMR class last night the scales showed that I have lost 8.7 lbs of me so far, and the first week wasn’t even a full week. The weeks in our class go from Tuesday to Monday. I am looking forward to see what God has in store for me in this week. We have two assignments: One is to double up on a shake during our first day of this week (today), this refers to “strong start”. The other assignment is to add some physical activity in one of your days that burns 50 more calories than your best day last week. Lord willing I can accomplish this. My best physical activity day last week was 475 calories.

Soli, Deo, Gloria!!

2 Comments

Posted by barrydean on October 5, 2011 in Alegent Health Weight Management, calories, HMR, weight loss

Excerpts from the Fall Conference

03 Oct

My first day of October 2011 began with a mountain top experience. My bride and I attended the Omaha Bible Church Fall Family Conference. The conference guest speaker this year was was the theological giant Dr. Bruce Ware. The theme of the conference was:

The Greatness and Grandeur of God.

The conference was broken into three sessions:

Beholding the God of Merciful Holiness

Beholding the God of Redemptive-Covenantal Love

Behold the God of Sovereign Supremacy

Below are some notes from the first session. The primary scriptural test is Isaiah 6.

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Pumpkin Pie Shake

30 Sep

Tomorrow is October 1st and fall is beginning to crest in Nebraska. The days are warm, the evenings are cool, and football games are saturating the airwaves. These are my favorite days of the year.

Today I found an appropriate HMR shake drink to match the season. It is called a Pumpkin Pie Shake. It is delicious and I am enjoying one as I write this. Below is the recipe.

In a blender combine:

8oz water

1 scoop of HMR Vanilla 120 shake powder

1/8 tsp of pumpkin pie spice

4-6 ice cubes

Blend, and pour into your favorite glass.

1 Comment

Posted by barrydean on September 30, 2011 in Fall, food, HMR, Nebraska, shakes

Day One

28 Sep

Last night I attended my first instruction/accountability class for the Alegent Health Weight Management program, and picked up my first order of food. I began my first day of the program today with a breakfast of HMR Hot Cereal and a serving of strawberries. I have also had an apple for my mid-morning snack, and an HMR Mexican Enchilada entree with a serving of black beans for lunch. My mid-afternoon snack will be a chocolate HMR shake with a serving a raspberries. My dinner plan is to have the Beef Stroganoff with Noodles entree with green beans, and a shake for dessert. My late snack will be a Vanilla HMR shake with a serving of raspberries.

So far for my daily activity I have gone outside on this beautiful Midwest day and walked for 20 minutes. I also plan to do some form of weight lifting for about 20 minutes later.

My diet will consist of at least 3 shakes, 2 entrees, and 5 servings of fruit or veggies. That is the least I can have from the program appropriate foods. I can have as many fruits and veggies as I can stand. The HMR philosophy is “more is better”.

As promised, I have provided a before picture. Since I have gained so much weight I have shied away from having my picture taken let alone post it in a public place. I am hoping this will be a motivational factor. The Lord willing, I hope to have have thinner pictures to follow. All for the glory of God.

Soli Deo Gloria!

Update: I forgot to include the ugly starting point facts.

Waist size – 44

Poundage – 294

1 Comment

Posted by barrydean on September 28, 2011 in Alegent Health Weight Management, diet, exercise, HMR

Rebuilding the temple

23 Sep

Scripture teaches that “our bodies are members of Christ”, and “our bodies are the temple of the Holy Spirit within us”(1 Corinthians 6:15,19 ESV), and we are to be good stewards of them. I know the referenced verses speak more to sexual sins with the body but I also believe Paul was writing about the general subject of our bodies. Over the past several years I have neglected my temple. By busying myself with my career in software development and learning other development platforms I have created quite a sedentary life for myself. I used to be a stickler for exercise. Running at least 3 miles every other day and weight training on the other days. This used to be my regimen. Good habits are too easily broken.

So with the Lord willing, great encouragement from my bride, other family members, and friends, I am embarking on an adventure to lighten my load so to speak. Wednesday, Setptember 28th I will begin an organized regimen of diet and exercise supported by Alegent Health Weight Management in conjunction with the HMR program. My goal is to lose approximately 20% body fat and at least 85 lbs.

our bodies are the temple of the Holy Spirit within us (ESV)

I plan to use my blog as a means to chart myself and keep anyone who is interested up to date on my progress. Stay tuned: An awful “before” picture to be posted next week. Please keep me in your prayers and feel free to comment and hold me accountable.

Soli Deo Gloria

1 Comment

Posted by barrydean on September 23, 2011 in 1 Corinthians 6, Alegent Health Weight Management, diet, exercise, HMR

Paw Paw goes on a field trip

20 May

Yesterday I had the genuine pleasure of accompanying my granddaughter Kaitlyn on a field trip with her preschool class. All chaperones and preschool students met at the school at 8am and left around 8:30am. Our first stop was the Lincoln Children’s Museum, followed by lunch at the Lincoln Children’s Zoo ans zoo tour to follow. I had not been been to either.

The Lincoln Children’s Museum was fantastic. Kaitlyn had a blast. At first Kaitlyn was a bit apprehensive to really play, but let me explain why I think this was the case based on my observation. We, responsible adults, are constantly reinforcing the rules of “look but don’t touch” to our kids when we take them places. The Children’s Museum is designed to allow the children “hands on” learning and play. It is like a huge learning center disguised as a playground. So Kaitlyn’s apprehension slowly wore off the more she observed other kids touching and playing. We played with the water wheels, and real airplanes, and real miniaturized pizza restaurant, and lunar lander just to name a few. One of the highlights at the museum for us was painting Kaitlyn’s face. It was a collaborative effort by both of us.

Next stop was the Lincoln Children’s Zoo for lunch and a tour. We ate our lunches at one of the zoo picnic areas and then proceeded to walk around and view the animal exhibits. We saw an array of God’s creation in the zoo. We saw an otter, camels, wallaby’s, a leopard, birds, bats, and others. The highlights were feeding the goats in the petting zoo, and Kaitlyn getting to touch a live python snake.

Fun was definitely had by all, and Paw Paw recorded the trip in pictures seen here. The bus ride home was filled with many dozing field trippers. Including Kaitlyn and her Paw Paw.

2 Comments

Posted by barrydean on May 20, 2011 in field trip, Lincoln Children's Museum, Lincoln Children's Zoo

Reflections of Mother’s Day

09 May

I will have to admit I am one of those people who tend to get cynical with days like Valentine’s Day and Mother’s Day. I mean, why do we really need to focus on one day to celebrate our lover, or another for our mother, right? We should be appreciating them throughout the year. My mother passed away a couple years ago so Mother’s Day has some what of a bitter sweet tone in the years following her death. But I get real cynical when folks try to lump Valentine’s Day in with Mother’s Day by substituting the wife for mom. When someone asks “What are you going to do for your wife on Mother’s Day?”, my response in past years has been, “Why, she isn’t my mother?”. A bit cynical, right?

This year Mother’s Day was particularly special. My bide and I went to church to worship and fellowship with the local saints. We did a bit of yard work, and then traveled the twenty or so miles into Omaha to participate in the Starbucks Frappuccino happy hour, and pick up a few things at Walmart. I know, the phrase “the little things in life” is our life song. When we returned, our son Corey and his wife Sara, their daughters, our daughter Amanda and husband Reece, their daughters, our son Beau stopped by for a visit and to wish my bride a happy Mother’s Day. We had a wonderful day. We filled up the new kiddie pool for the granddaughters and Crysta, cooked some barbecue chicken, and visited for several hours. It was a glorious and God blessed day spent with family. It was one of those days we will be able to point back, smile, and remember.

I know we should appreciate all of our days as blessed from God, but there are some days that stick out more than most of the others as indeed blessed. I believe this was one of those. It brings to mind one of my favorite contemporary worship songs.

Shout To The Lord

My Jesus, my Saviour
Lord there is none like You
All of my days I want to praise
The wonders of Your mighty love

My comfort, my shelter
Tower of refuge and strength
Let every breath, all that I am
Never cease to worship You

Shout to the Lord all the Earth, let us sing
Power and majesty, praise to the King
Mountains bow down and the seas will roar
At the sound of Your name

I sing for joy at the work of Your hand
Forever I’ll love You, forever I’ll stand
Nothing compares to the promise I have
In You