This week one of the things we are working on is keeping a food journal. As fancy or as plain as you make them, keeping track of your daily food intake by journaling is very important, in terms of knowing how many calories you're taking in, as well as the nutritional value, not to mention just become a more aware and intentional eater! It's also very helpful to note why you're eating and how you're feeling -- "Yes, I just ate 5 slices of pizza because today was R-E-A-L-L-Y stressful at work, I bounced a check, and I'm feeling really blue!!!! IS THAT A PROBLEM?!?!?!?!!?" Whoa, sister, just step away from the frig and put the pen down!!!!
Anyway, I am recommending THIS SITE (just click here) from Self Magazine, where you can look up nutritional information on a food by entering it into their search window, and it will bring all the data up for you with colorful charts and info. Give it a try!
Happy Thanksgiving
Psalm 100
Wednesday, October 13, 2010
Tuesday, October 5, 2010
The Worst Restaurant Breakfasts in America
Take note! Here are some seriously unhealthy breakfast options, along with alternative (although not exactly optimum health) suggestions from David Zinczenko of Men's Health: http://health.yahoo.net/experts/eatthis/worst-restaurant-breakfasts-america
Remember when breakfast was the healthiest meal of the day?
Food marketers sure have done a job on breakfast. And that’s too bad, because a smart breakfast ought to be the most important meal of the day. And eating a good one ought to be easy. Studies show that people who take time for a morning meal consume fewer calories over the course of the day, have stronger cognitive skills, and are 30 percent less likely to be overweight or obese.
But when food marketers get their hands on it, “a hearty breakfast” turns into something more like “a heart-unhealthy breakfast.” Because an unhealthy heart is exactly what many of the country’s most popular breakfast joints are setting you up for, by peddling fatty scrambles, misguided muffin missiles, and pancakes that look like manhole covers. These foods are loaded with unhealthy fats, added sugars, and refined carbohydrates, which catapult your blood sugar, sap your energy levels, and tell your body to store fat. Start your day this way and you’ll be ready for a second breakfast—and a nap—before 11 a.m. To help you avoid the morning mishaps, we searched out the good, the bad, and the greasy and uncovered some of the best and worst breakfast foods in America.
#6: Worst Breakfast Beverage
Starbucks Iced Peppermint White Chocolate Mocha with whole milk and whipped cream (venti, 24 oz)
720 calories
27 g fat (17 g saturated)
103 g sugars
Pure black coffee is one of the world's most potent elixirs. In fact, research shows that a morning cup can help decrease your risk of Parkinson's disease, Alzheimer's disease, and type-2 diabetes. That’s good news, since 77 percent of U.S. adults over 18 years of age drink coffee on a daily or occasional basis. But here’s the problem: There's a big difference between an untainted cup of joe and the souped-up, sugar-loaded blends (this particular drink contains 26 scoops of sugar) that list coffee as one of the ingredients. And this Iced Peppermint White Chocolate Mocha is the definition of caffeinated indulgence. You can switch to an equally delicious and refreshing drink (Starbucks has plenty, such as the caffe mocha, which is still coffee with chocolate in it, after all), and cut 520 calories in the process!
Drink This Instead!
Iced Caffe Mocha (16 oz, no whipped cream)
200 calories
6 g fat (2.5 g saturated)
26 g sugars
Bonus tip: Daily e-mails (or tweets) that contain weight-loss advice remind you of your goals and help you drop pounds, researchers from Canada found. I'm partial to the instant weight-loss secrets that you'll get when you follow me on Twitter here.
#5: Worst Pastry Breakfast
Cinnabon Regular Caramel Pecanbun
1,100 calories
56 g fat (10 g saturated, 5 g trans)
47 g sugars
This isn’t breakfast—this is dessert. And an atrocious one at that. The only speck of nutrition to be found in the bun comes from the nuts. Too bad they’re coated in sugar. This dangerously bloated bun contains nearly an entire day’s worth of fat and more than half of your daily allotment of calories. That’s as much as you’ll find in 8 White Castle hamburgers. The Cinnabon Stix below are far from a healthy breakfast, but they're better than nothing (albeit barely).
Eat This Instead!
Cinnabon Stix
379 calories
21 g fat (6 g saturated, 4 g trans)
14 g sugars
Bonus Tip: Improve your health and lose weight at the same time by adding these 10 Surprising Superfoods to your diet.
#4: Worst Scrambled Eggs Breakfast
Bob Evans Border Scramble Biscuit Bowl
1,028 calories
57 g fat (25 g saturated)
3,055 mg sodium
Bob Evans also offers a Border Scramble Omelet, which contains nearly 400 fewer calories than this overflowing biscuit bowl. The difference in is the bowl itself (several hundred calories of carbohydrate-loaded dough) and the cheese sauce—this biscuit bowl boasts a Queso sauce that no one in his or her right mind would consider a healthy topping. Instead of switching to the Border Scramble Omelet, however, cut another hundred calories by choosing the Garden Harvest, which is also loaded with vegetables.
Eat This Instead!
Garden Harvest Omelet
542 calories
38 g fat (17 g saturated)
1,762 mg sodium
Bonus Tip: Walking into a restaurant doesn't have to feel like a stroll through a minefield. Check out these Top Restaurant Swaps for Instant Weight Loss, ripped straight from the pages of the all-new 2011 edition of Eat This, Not That!
#3: Worst Breakfast Sandwich
Denny’s Grand Slamwich
1,320 calories
90 g fat (42 g saturated, 1 g trans)
3,070 mg sodium
Word to the wise: If a restaurant menu item is named for its monstrous size, there’s not a chance it’s good for you. Words like “Grand” and “Big” and “Double” are all tip-offs: Steer clear of this Frankenfood at all costs. This ginormous breakfast sandwich comes with a day and a half worth of sodium, as much saturated fat as you’ll find in 42 strips of bacon, and the caloric equivalent of four and a half cheeseburgers from McDonald’s.
Eat This Instead!
Veggie-Cheese Omelette
500 calories
37 g fat (12 g saturated, 0 g trans)
940 mg sodium
Bonus tip: For more freaky food inventions like the Grand Slamwich, check out our shocking list of the Worst Food Creations of 2010.
#2: Worst Pancakes
Friendly’s Apple Caramel Walnut Pancakes
1,540 calories
30 g fat (11 g saturated)
2,290 mg sodium
Friendly’s has one of the worst breakfast menus of any restaurant we’ve seen—we had to customize the “Eat This Instead” order below to make it even worth considering. Quick tip: When eating at Friendly’s, never order anything sweet or pastry-like, like these pancakes. No matter what you’ve ordered, you’re guaranteed at least 900 calories. And that’s before you get to the sides. For the best breakfast meal, choose protein-rich foods, like eggs, and skip all sugar- and carbohydrate-laden sides, like toast, muffins, or pancakes.
Eat This Instead!
Super Sizzlin’ Bacon Combo (with 3 scrambled Egg Beaters, hold the toast)
570 calories
29 g fat (5 g saturated)
1,310 mg sodium
Bonus tip: Most people wouldn’t assume pancakes are a healthy choice. But what about those who are trying to eat healthy and end up with a plate full of calories and fat? To see how that’s entirely possible, check out our list of 20 Salads Worse Than a Whopper.
#1: The Worst Breakfast in America
Cheesecake Factory French Toast Napoleon
2,460 calories
61 g saturated fat
1,769 mg sodium
246 g carbohydrates
The Cheesecake Factory never fails to amaze us. This outrageous restaurant consistently earns the title of “Worst” on nearly every list we create. Their French Toast Napoleon is no exception—it contains well over a day’s worth of calories (that’s about the equivalent of 19 bowls of Cinnamon Toast Crunch cereal, to give you some idea). It also has 61 grams of saturated fat (three times your daily limit). The only saving grace here is that not all of Cheesecake’s breakfast items are inedible. You’ll be safe if you stick to the healthy (and healthy sounding) scramble, below.
Eat This Instead!
Shiitake Mushroom, Spinach and Goat Cheese Scramble
570 calories
16g saturated fat
994 mg sodium
13 g carbohydrates
Bonus Tip: Improve the way you look and feel—fast and forever—with these 25 Best Nutrition Secrets Ever! They've helped people lose 10, 20, 30 pounds or more in record time--and can help you too! (Bonus: You don't have to stop eating your favorite foods or go on a diet.)
Remember when breakfast was the healthiest meal of the day?
Food marketers sure have done a job on breakfast. And that’s too bad, because a smart breakfast ought to be the most important meal of the day. And eating a good one ought to be easy. Studies show that people who take time for a morning meal consume fewer calories over the course of the day, have stronger cognitive skills, and are 30 percent less likely to be overweight or obese.
But when food marketers get their hands on it, “a hearty breakfast” turns into something more like “a heart-unhealthy breakfast.” Because an unhealthy heart is exactly what many of the country’s most popular breakfast joints are setting you up for, by peddling fatty scrambles, misguided muffin missiles, and pancakes that look like manhole covers. These foods are loaded with unhealthy fats, added sugars, and refined carbohydrates, which catapult your blood sugar, sap your energy levels, and tell your body to store fat. Start your day this way and you’ll be ready for a second breakfast—and a nap—before 11 a.m. To help you avoid the morning mishaps, we searched out the good, the bad, and the greasy and uncovered some of the best and worst breakfast foods in America.
#6: Worst Breakfast Beverage
Starbucks Iced Peppermint White Chocolate Mocha with whole milk and whipped cream (venti, 24 oz)
720 calories
27 g fat (17 g saturated)
103 g sugars
Pure black coffee is one of the world's most potent elixirs. In fact, research shows that a morning cup can help decrease your risk of Parkinson's disease, Alzheimer's disease, and type-2 diabetes. That’s good news, since 77 percent of U.S. adults over 18 years of age drink coffee on a daily or occasional basis. But here’s the problem: There's a big difference between an untainted cup of joe and the souped-up, sugar-loaded blends (this particular drink contains 26 scoops of sugar) that list coffee as one of the ingredients. And this Iced Peppermint White Chocolate Mocha is the definition of caffeinated indulgence. You can switch to an equally delicious and refreshing drink (Starbucks has plenty, such as the caffe mocha, which is still coffee with chocolate in it, after all), and cut 520 calories in the process!
Drink This Instead!
Iced Caffe Mocha (16 oz, no whipped cream)
200 calories
6 g fat (2.5 g saturated)
26 g sugars
Bonus tip: Daily e-mails (or tweets) that contain weight-loss advice remind you of your goals and help you drop pounds, researchers from Canada found. I'm partial to the instant weight-loss secrets that you'll get when you follow me on Twitter here.
#5: Worst Pastry Breakfast
Cinnabon Regular Caramel Pecanbun
1,100 calories
56 g fat (10 g saturated, 5 g trans)
47 g sugars
This isn’t breakfast—this is dessert. And an atrocious one at that. The only speck of nutrition to be found in the bun comes from the nuts. Too bad they’re coated in sugar. This dangerously bloated bun contains nearly an entire day’s worth of fat and more than half of your daily allotment of calories. That’s as much as you’ll find in 8 White Castle hamburgers. The Cinnabon Stix below are far from a healthy breakfast, but they're better than nothing (albeit barely).
Eat This Instead!
Cinnabon Stix
379 calories
21 g fat (6 g saturated, 4 g trans)
14 g sugars
Bonus Tip: Improve your health and lose weight at the same time by adding these 10 Surprising Superfoods to your diet.
#4: Worst Scrambled Eggs Breakfast
Bob Evans Border Scramble Biscuit Bowl
1,028 calories
57 g fat (25 g saturated)
3,055 mg sodium
Bob Evans also offers a Border Scramble Omelet, which contains nearly 400 fewer calories than this overflowing biscuit bowl. The difference in is the bowl itself (several hundred calories of carbohydrate-loaded dough) and the cheese sauce—this biscuit bowl boasts a Queso sauce that no one in his or her right mind would consider a healthy topping. Instead of switching to the Border Scramble Omelet, however, cut another hundred calories by choosing the Garden Harvest, which is also loaded with vegetables.
Eat This Instead!
Garden Harvest Omelet
542 calories
38 g fat (17 g saturated)
1,762 mg sodium
Bonus Tip: Walking into a restaurant doesn't have to feel like a stroll through a minefield. Check out these Top Restaurant Swaps for Instant Weight Loss, ripped straight from the pages of the all-new 2011 edition of Eat This, Not That!
#3: Worst Breakfast Sandwich
Denny’s Grand Slamwich
1,320 calories
90 g fat (42 g saturated, 1 g trans)
3,070 mg sodium
Word to the wise: If a restaurant menu item is named for its monstrous size, there’s not a chance it’s good for you. Words like “Grand” and “Big” and “Double” are all tip-offs: Steer clear of this Frankenfood at all costs. This ginormous breakfast sandwich comes with a day and a half worth of sodium, as much saturated fat as you’ll find in 42 strips of bacon, and the caloric equivalent of four and a half cheeseburgers from McDonald’s.
Eat This Instead!
Veggie-Cheese Omelette
500 calories
37 g fat (12 g saturated, 0 g trans)
940 mg sodium
Bonus tip: For more freaky food inventions like the Grand Slamwich, check out our shocking list of the Worst Food Creations of 2010.
#2: Worst Pancakes
Friendly’s Apple Caramel Walnut Pancakes
1,540 calories
30 g fat (11 g saturated)
2,290 mg sodium
Friendly’s has one of the worst breakfast menus of any restaurant we’ve seen—we had to customize the “Eat This Instead” order below to make it even worth considering. Quick tip: When eating at Friendly’s, never order anything sweet or pastry-like, like these pancakes. No matter what you’ve ordered, you’re guaranteed at least 900 calories. And that’s before you get to the sides. For the best breakfast meal, choose protein-rich foods, like eggs, and skip all sugar- and carbohydrate-laden sides, like toast, muffins, or pancakes.
Eat This Instead!
Super Sizzlin’ Bacon Combo (with 3 scrambled Egg Beaters, hold the toast)
570 calories
29 g fat (5 g saturated)
1,310 mg sodium
Bonus tip: Most people wouldn’t assume pancakes are a healthy choice. But what about those who are trying to eat healthy and end up with a plate full of calories and fat? To see how that’s entirely possible, check out our list of 20 Salads Worse Than a Whopper.
#1: The Worst Breakfast in America
Cheesecake Factory French Toast Napoleon
2,460 calories
61 g saturated fat
1,769 mg sodium
246 g carbohydrates
The Cheesecake Factory never fails to amaze us. This outrageous restaurant consistently earns the title of “Worst” on nearly every list we create. Their French Toast Napoleon is no exception—it contains well over a day’s worth of calories (that’s about the equivalent of 19 bowls of Cinnamon Toast Crunch cereal, to give you some idea). It also has 61 grams of saturated fat (three times your daily limit). The only saving grace here is that not all of Cheesecake’s breakfast items are inedible. You’ll be safe if you stick to the healthy (and healthy sounding) scramble, below.
Eat This Instead!
Shiitake Mushroom, Spinach and Goat Cheese Scramble
570 calories
16g saturated fat
994 mg sodium
13 g carbohydrates
Bonus Tip: Improve the way you look and feel—fast and forever—with these 25 Best Nutrition Secrets Ever! They've helped people lose 10, 20, 30 pounds or more in record time--and can help you too! (Bonus: You don't have to stop eating your favorite foods or go on a diet.)
Monday, October 4, 2010
Keeping Busy?
Matthew 11:28 "Come to Me, all you who labor and are heavy laden, and I will give you rest." Today I want to pass along a wonderful (and timely - no pun intended) devotional from RBC Ministries' "Our Daily Bread". Just click and the link will take you there. As we look at pressing pause in various areas of our lives, this devotional helps remind us how important it is to pause and remember that our value comes from the Lord, and not from our busyness. Take a moment today to press pause -- spend a few minutes with the Lord, using the breathing stress technique we learned when we gathered on Sunday, remembering He Alone is the Lord of our quietness and calm. Breathe in, be calm, and know that He is God.
Friday, September 17, 2010
Bits & Bites
Didja know???
-- Walking lowers stroke risk: a 12-year women's health study found that women who regularly walked at a brisk pace were 37% less likely to have any type of stroke and had a 68% lower risk of hemorrhagic stroke.
-- Start lunch and dinner with a glass of water and a salad or a broth-based soup to help fill you up.
-- Walking lowers stroke risk: a 12-year women's health study found that women who regularly walked at a brisk pace were 37% less likely to have any type of stroke and had a 68% lower risk of hemorrhagic stroke.
-- Start lunch and dinner with a glass of water and a salad or a broth-based soup to help fill you up.
Wednesday, September 15, 2010
The Importance of Sleep
Proverbs 3:24 When you lie down, you will not be afraid; when you lie down, your sleep will be sweet.
A very important (and overlooked) part of taking care of your body is getting the proper amount of sleep. I find this to be harder than walking past a plate full of chocolate! An article I read recently said that insufficient sleep causes a disruption of the appetite hormones leptin and ghrelin which direct fat metabolism. When these hormones become resistant to cues from the brain due to dietary abuse or lack of deep sleep, fat is not released efficiently and remains stored as excees weight in the body. (wwww.helium.com "The Importance of Sleep for Weight Loss" by John Phillip)
Highlighted on Yahoo.com was another interesting article entitled "7 Sleep-Stealing Foods to Stay Away From", and they discuss the sleep-depriving properties of caffeine, aged cheese, spicy foods, processed/smoked meats, alcohol, milk chocolate and ginseng tea. While it's not a comprehensive list, it's certainly a good start!
Personally, when I have sleepless nights (and there are many, believe me, because I can't seem to find the off switch to my brain when I lay me down to sleep), I try to resist the temptation to flip on the telly and instead open my Bible, read and pray. (It doesn't always work - last night I fell asleep to "Gone with the Wind".) There just isn't anything better for a good night's sleep than a clean conscious and some time with the Lord. Proverbs 3:24 is also a great comfort to me if I wake up in the middle of the night from a bad dream.
Take time this week to press pause by getting 7-8 hours of solid sleep each night. The weather is getting cooler, so it's time to open those windows, let the "perfect sleeping weather" breezes in, and give yourself a good workout -- the gift of snooze! zzzzzz.....
P.S. Little 20-minute power naps are terrific, too!
A very important (and overlooked) part of taking care of your body is getting the proper amount of sleep. I find this to be harder than walking past a plate full of chocolate! An article I read recently said that insufficient sleep causes a disruption of the appetite hormones leptin and ghrelin which direct fat metabolism. When these hormones become resistant to cues from the brain due to dietary abuse or lack of deep sleep, fat is not released efficiently and remains stored as excees weight in the body. (wwww.helium.com "The Importance of Sleep for Weight Loss" by John Phillip)
Highlighted on Yahoo.com was another interesting article entitled "7 Sleep-Stealing Foods to Stay Away From", and they discuss the sleep-depriving properties of caffeine, aged cheese, spicy foods, processed/smoked meats, alcohol, milk chocolate and ginseng tea. While it's not a comprehensive list, it's certainly a good start!
Personally, when I have sleepless nights (and there are many, believe me, because I can't seem to find the off switch to my brain when I lay me down to sleep), I try to resist the temptation to flip on the telly and instead open my Bible, read and pray. (It doesn't always work - last night I fell asleep to "Gone with the Wind".) There just isn't anything better for a good night's sleep than a clean conscious and some time with the Lord. Proverbs 3:24 is also a great comfort to me if I wake up in the middle of the night from a bad dream.
Take time this week to press pause by getting 7-8 hours of solid sleep each night. The weather is getting cooler, so it's time to open those windows, let the "perfect sleeping weather" breezes in, and give yourself a good workout -- the gift of snooze! zzzzzz.....
P.S. Little 20-minute power naps are terrific, too!
Tuesday, September 14, 2010
Self-Seeking
1 Corinthians 13:5 [Love] does not seek its own...
What does it mean to not “seek your own” when looking at it from a perspective of dealing with your own health and food?
Interestingly, the Greek word used for seek, “zeteo”, has one interpretation as “to crave”.
When we are trying hard to take care of our bodies through proper nutrition, sometimes we crave foods that aren’t the best thing for us to eat. I’m not talking about the occasional serving of dessert or slice of pizza that is eaten with intentionality, balanced in with the rest of a reasonable day’s menu. I’m talking about those late night trips to the freezer for a half-gallon of that ice cream that’s calling your name in a seductive Barry White voice (gotta love that commercial). I’m talking about that third helping of mashed potatoes or second (or third… or fourth…) donut. I’m talking about eating because it tastes so good we just want more and more, not because we’re even hungry.
Are we seeking our own when we eat/drink whatever, without regard to how it will affect our health in the short and long term? How is that loving our bodies? Do we elevate the importance of that craving above just about anything else at that moment, justifying it, only to within the hour regret our decision and say “Why did I just eat that?”
What do you think “self-seeking” means when dealing with your relationship to food?
What does it mean to not “seek your own” when looking at it from a perspective of dealing with your own health and food?
Interestingly, the Greek word used for seek, “zeteo”, has one interpretation as “to crave”.
When we are trying hard to take care of our bodies through proper nutrition, sometimes we crave foods that aren’t the best thing for us to eat. I’m not talking about the occasional serving of dessert or slice of pizza that is eaten with intentionality, balanced in with the rest of a reasonable day’s menu. I’m talking about those late night trips to the freezer for a half-gallon of that ice cream that’s calling your name in a seductive Barry White voice (gotta love that commercial). I’m talking about that third helping of mashed potatoes or second (or third… or fourth…) donut. I’m talking about eating because it tastes so good we just want more and more, not because we’re even hungry.
Are we seeking our own when we eat/drink whatever, without regard to how it will affect our health in the short and long term? How is that loving our bodies? Do we elevate the importance of that craving above just about anything else at that moment, justifying it, only to within the hour regret our decision and say “Why did I just eat that?”
What do you think “self-seeking” means when dealing with your relationship to food?
Wednesday, September 8, 2010
Course Description and Schedule
This semester we will be studying God's word and exploring our relationship with food and eating from a biblical perspective,using the book "Press Pause Before You Eat: Say Goodbye to Mindless Eating and Hello to the Joys of Eating". This book was written by Dr. Linda Mintle, co-author of the book "Lose It for Life" with Stephen Arterburn, licensed marriage and family therapist, social worker, professor and a national expert on the psychology of food, weight and body image and relationships (read about her on her blog at http://drlindamintle.com/). Many of the concepts and ideas will easily translate into helpful tools for other areas of our lives (for example, topics such as "Spiritual Hunger Requires Spiritual Food", "Tackle Your Emotions", and "Renew Your Mind".
Additionally, I will be teaching from the perspective of a personal trainer, so I will be incorporating occasional ideas on nutrition, eating, exercise, and will be giving a weekly demo of a physical exercise for anyone to use in their own workout routine.
Here is the schedule:
Week 1 Sept. 12th Part 1 - Purpose Chapter 1
Week 2 Sept 19th Part 1 - Purpose Chapters 2, 3
Week 3 Sept 26th Part 1 - Purpose Chapters 3, 4
Week 4 Oct 3rd Part 2 - Attend Chapters 5, 6
Week 5 Oct 10th Part 2 - Attend Chapters 7, 8
Week 6 Oct 17th Part 3 - Understand Chapters 9, 10
Week 7 Oct 24th Part 3 - Understand Chapters 10, 11
Week 8 Oct 31st Part 4 - Strategize Chapters 12, 13
Week 9 Nov 7th Part 4 - Strategize Chapters 13, 14
Week 10 Nov 14th Part 5 - Execute Chapter 15 (LAST WEEK)
Your part in this study, as always, is to be on time, commit to attending regularly, come prepared by having read your weekly assignment, and bring your own beautiful and unique personality and perspective so we can learn from one another! If you need to miss a session, you will be expected to keep up your reading from the schedule above.
Additionally, I will be teaching from the perspective of a personal trainer, so I will be incorporating occasional ideas on nutrition, eating, exercise, and will be giving a weekly demo of a physical exercise for anyone to use in their own workout routine.
Here is the schedule:
Week 1 Sept. 12th Part 1 - Purpose Chapter 1
Week 2 Sept 19th Part 1 - Purpose Chapters 2, 3
Week 3 Sept 26th Part 1 - Purpose Chapters 3, 4
Week 4 Oct 3rd Part 2 - Attend Chapters 5, 6
Week 5 Oct 10th Part 2 - Attend Chapters 7, 8
Week 6 Oct 17th Part 3 - Understand Chapters 9, 10
Week 7 Oct 24th Part 3 - Understand Chapters 10, 11
Week 8 Oct 31st Part 4 - Strategize Chapters 12, 13
Week 9 Nov 7th Part 4 - Strategize Chapters 13, 14
Week 10 Nov 14th Part 5 - Execute Chapter 15 (LAST WEEK)
Your part in this study, as always, is to be on time, commit to attending regularly, come prepared by having read your weekly assignment, and bring your own beautiful and unique personality and perspective so we can learn from one another! If you need to miss a session, you will be expected to keep up your reading from the schedule above.
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