I'll need a vacation when I return home!!

Busy, busy, busy! I'll need a vacation when I return home from this vacation!! We have been on the go 24-7!! Yesterday was graduation and I was proud as a peacock!! Ashley was the most decorated graduate there! She was awarded two awards - one of her research and one for the best Fellow!! I'll have more details later!

Last night, her friends had a surprise party for her in Bethesda and a good time was had by all. She was definitely surprised!!

Today we drove to Alexandria where we are spending the night. We just returned from the End of the Year Pediatric party and are ready to "hit the hay." Tomorrow we will take in the sights here in Alexandria and celebrate Father's Day.

Hope your weekend is great!!

Pictures of the promotion

I've had a few moments to download some of the pictures of the promotion on Monday. Unfortunately, we could not use flashes in the Archives so the pictures taken inside didn't turn out too good.

In this one, we are pinning the Major stripes on Ashley:

This was taken outside the building right after the ceremony:

This is Ashley and two of her friends who attended the ceremony, Debbie and Beth.

After the ceremony, we walked over to a statue garden and took a few pictures (I needed to suck in my stomach better!!):

How to Calculate Your Calorie Needs

The formula below will give you a ballpark figure for your daily caloric needs:

1. Figure out your basal metabolic rate (BMR).
   Women: weight in pounds x 10 = BMR
   Men: weight in pounds x 11 = BMR
   (e.g., for a 130-pound woman: 130 x 10 = 1,300 BMR)
2. Calculate your lifestyle percentage (L%).
   Sedentary: 20 percent of BMR = L%
   Somewhat active: 30 percent of BMR = L%
   Moderately active: 40 percent of BMR = L%
   Very active: 50 percent of BMR = L%
   (e.g., for a somewhat active woman: 1,300 x 30% = 390)
3. Add the two together to work out your daily calorie needs.

Note: If a woman who needs 1,690 calories per day eats more or becomes less active, she’ll gain weight. If she eats less or becomes more active, she’ll lose weight. It will happen at the rate of 3,500 calories per pound.

from Dottie's Newsletter

Floating Reinkers .... or is it Monet?

 

Monday Mailer

Fathers Day Cards

 

 

 

Out and about in DC

Just a quick post before we're off again!! As usual, Ashley is wearing me out!! But we're having fun! Yesterday was the big promotion day. I'll try and post some pictures later today. Ashley and one of the other fellows were both promoted to Major (Army). They held the promotion ceremony in the rotunda of the National Archives with the cases of the Declaration of Independence, Bill of Rights, etc. surrounding us! We were the only ones in the building (except for the guards) so it was pretty special. We had to be out by 9 a.m. After the ceremony, we took pictures outside and then wandered around DC until things opened at 10 am. We went to the American History Museum; took the elevator to the top of the Washington Monument; went to a Statue Garden; had lunch at Old Ebbitt's Grill and took the metro back home around 7 pm. Today, we are going back into town .... after breakfast at The Original Pancake House .... and going to the Newseum, a new Smithsonian about newspapers.

Taste of Tuesday - Rainbow Cole Slaw

Makes 8 servings
Ingredients:

• 2 Tbsp Dijon mustard
• 1 Tbsp fresh lemon juice
• 2/3 cup reduced-calorie mayonnaise
• ½ tsp sugar
• ¼ tsp salt
• 1 small head red cabbage, shredded
• 1 small head green cabbage, shredded
• 2 carrots, peeled and shredded
• 1 yellow bell pepper, seeded and thinly sliced
• 1 small white onion, thinly sliced
• 1½ tsp celery seeds

Preparation

• In a small bowl, whisk the mustard and lemon juice.
• Whisk in the mayonnaise, then the sugar and salt.
• In a large serving bowl, mix the red cabbage, green cabbage, carrots, bell pepper, onion and celery seeds.
• Drizzle with the dressing.
• Toss to coat.

POINTS:   *2.5
PER SERVING: 123 Calories, 2 g Protein, 7 g Total Fat, 3 g Dietary Fiber, 13 g Carbohydrate, 260 mg Sodium

Barbecue Meal Ideas

Here are some ideas for summer bar-b-queing and Weight Watcher point values for you.

Grilled Meats
1 lean Hamburger (3 oz. cooked), 5
1 lean Cheeseburger (3 oz. cooked & 1 slice cheese), 7
1 Vegetarian Burger (meatless), 2
1 "Boca" Burger (meatless) *Excellent, 1
1 Hot Dog (beef or pork), 5
1 Ball Park Fat Free Franks, *Excellent, 1
1 slice London Broil (2 oz.), 3
3 BBQ Spareribs (pork), 7
1 BBQ Chicken Breast (skinless, with bone, ¼ cup BBQ sauce), 5
1 Chicken Leg (skinless), 1
1 Chicken Thigh (skinless), 3

Grilled Fish
½ cup Shrimp (cooked), 1
1 Tuna Steak (6 oz. cooked), 4
1 Swordfish Steak (6 oz. cooked), 4

Vegetables/Sides
Grilled Veggie Kabobs - Alternate sliced zucchini, mushrooms, onion, green or red bell pepper & cherry tomatoes on skewer. Brush with 1 tsp oil. Grill until tender, turning often. 1
1 cup Baked Beans (canned), 4
1 small ear Corn on the Cob, 1
1 cup Coleslaw, 6
Tossed Salad, 0
½ cup Potato Salad, 6
1 medium unsweetened Pickle, 0

Breads
1 Hamburger Roll, 3
1 Frankfurter Roll, 3
1 Roll, any type, 3

Snacks & Desserts
14 Potato Chips, 4
1 slice Watermelon (2"), 1
1 cup Fruit Salad, 2
1 piece Apple Pie (1/8 of 9" pie), 10
1 scoop low-fat Frozen Yogurt, 3
1 slice Angel Food Cake (2 oz) topped with ½ cup blueberries, ½ cup sliced strawberries, ¼ cup whipped topping, 4

Dressings & Condiments
2 tbsp fat-free Dressing, 1
2 tbsp reduced-calorie Dressing, 2
2 tbsp regular Dressing, 4
¼ cup Ketchup, 1
¼ cup BBQ Sauce, 1
Mustard, 0
1 tsp Relish, 0
1 cup Sauerkraut. 0

Beverages
1 bottle or can Light Beer (12 oz.), 2
1 small glass Wine, 2
1 can Diet Soft Drink, 0

from Dotties Newsletter

Did You Know????

• The word news was coined from the fact that early daily papers carried images of globes on their mastheads and boasted that their reports came from all directions – North, East, West, and South.
• Tip is an acronym for “to insure promptness” – and once upon a time was given in advance.
• Tigers have striped skin, not just striped fur.
• Because the studio expected it to bomb, the budget of Casablanca was so low that the plane used in the background of the final scene was a small cardboard cutout. To give it the illusion of being full-sized, the producers hired midgets to portray the crew preparing it for takeoff.

_{Resource: ~~Who Knew? By David Hoffman}

Paper Weaving

Monday Mailer - paper weaving from SU

 

close up of the weaving -