Breakfast

Lunch

Dinner

Snacks

• Coffee
  • Breakfast Blen
  • Hazelnut
• Flavored Drinks
  • Iced Tea w/ Lemon – (GV)
  • Pomegranate Lemonade (GV)
• Milk
  • 2%
  • Half-n-Half
• Orange Juice
• Tea
  • Constant Comment (Bigelow)
  • Earl Grey (Bigelow)
  • Raspberry Royale (Bigelow)

Yes. The Russian convoy carrying the nuclear missiles are nearing Cuba, and Kennedy has sent the U.S. Navy to stop those vessels, at all cost. If the deadly cargo reaches the Cuban ports, then a quick death for American cities up and down the coast will be possible.

The children, of which I am one, will no longer have an ocean or polar ice cap’s distance to protect them. Seconds to Miami, minutes to Atlanta, not even an hour to Portsmouth or DC.

And hours from world chaos, our Navy stops the convoy and Russia, thinks, no Kruyschev and decides to back down, because the cost to “all of us,” Russia, the United States, all the NATO countries, and the rest of the world walks away to live another day.

— And now about 66 years later we are pretty damned close to as powerful a moment as they experienced then. We might not have been here if cooler heads had failed then. — The United States must never fail to honor it’s long standing commitments to the countries of NATO, our allies. We are their defender. We must be their defender. And no amount of money can pay the price for us betraying their trust in us. We either protect them unabashedly, or step over that line that makes us, the United States of America just another bad guy.

Whether it was actually 66 years ago or not, give or take a year, The important emphasis to those numbers is that we do not add the final number to it. That last digit must never be another “6.”

I first heard Adrian Fontes, Arizona Secretary of State, in another YouTube video a short time ago, but then I recognized him in this video, which is a short segment of a longer interview (which I may or may not listen to in it’s entirety). I was impressed by his honesty and laser focus on providing fair & honest elections for ALL people, not just one party. And in this brief segment he spoke a truth regarding the political environment in which we currently live. He or I echo each other, but we are in agreement (although he doesn’t know me at all, and I only know him only from his videos).

I have to qualify many of my statements with a phrase similar to, “we used to be for…” or “America doesn’t, but currently does…” and this is what Mr. Fontes said that was extremely insightful, “We live in an America today, with a diminished democracy.”

And that a diligent person has to prepare for any and all “underhanded” (my word, not his) things that may be attempted to pervert fair and honest elections. **Donald Trump was “cheated” out of the 2020 Election. He repeatedly said that lie, while in the background he was emailing and calling and trying to “find” votes from a Georgia Election official. He was recorded on the phone saying something to the effect of, “Find me 11K +1 votes” so he could beat Joe Biden in Georgia.

*I am definitely drawn to the negative effects of the Project 2025 implementation changing our Democracy, not for the better to represent ALL people but to represent a select few (and for many of the core values, specifically “Christianity” I am in total agreement with them. BUT I am not in agreement that you can MAKE anyone a Christian by force, and am not sure that “they” even are trying to win others to Christ. They appear to only want to make damned sure that it’s America Only for Christians, and leave out any dissenting opinions.

— Why did religious groups, such as the Pilgrims, who were persecuted in other countries come to America? For the freedom to worship as they believed. But, with that freedom has to come the freedom to not worship at all, or in ways not perfectly in line with those “in power.” To demonize everyone, who is of “the other political party” is just so WRONG.

Armed Services Committee Members (Senators)

• Roger Wicker
• Deb Fischer
• Tom Cotton
• Mike Rounds
• Joni Ernst
• Dan Sullivan
• Kevin Cramer
• Rick Scott
• Tommy Tuberville
• Markwayne Mullin
• Ted Budd
• Eric Schmitt
• Jim Banks
• Tim Sheehy
• Jack Reed
• Jeanne Shaheen
• Kirsten Gillibrand
• Richard Blumenthal
• Mazie Hirono
• Tim Kaine
• Angus King
• Elizabeth Warren
• Gary Peters
• Tammy Duckworth
• Jacky Rosen
• Mark Kelly
• Elissa Slotkin

Lindsay Graham S.C. Senator

Democratic Party

Alex Padilla
Adam Schiff
Michael Bennet

Christopher S. Murphy
Lisa Blunt Rochester
Chris Coons
Jon Ossoff
Raphael Warnock
Brian Schatz
Dick Durbin
Amy Klobuchar
Tina Smith
Angela Alsobrooks
Chris Van Hollen
Edward Markey
Catherine Cortez Masto
Maggie Hassan
Cory Booker
Martin Heinrich
Ben Ray Luján
Chuck Schumer
Jeff Merkley
Ron Wyden
John Fetterman
Sheldon Whitehouse
Bernie Sanders
Peter Welch

Maria Cantwell
Patty Murray
Tammy Baldwin XX

All US Senators, I am told by Gemini:

Jack Smith’s full House Judiciary deposition on investigating and indicting Trump

https://www.youtube.com/embed/gGtlalhdL4c?si=qAbe00BI08GCItRP&start=12904

I’ve watched a little over 4 hours of his deposition. He seems to be a solid human being, precise, and protective of the people he worked with on this case with over 30 years of prosecutorial experience. Sorry the case wasn’t prosecuted because it sounds like Donald Trump was guilty of trying to rig or overthrow the valid 2020 Election results. And, on the day of the attack, he, President Trump, refused to do what he could to stop the attacks on the U.S. Capitol.

Ironic that Donald Trump repeatedly stated that, “The Election was stolen,” when in reality HE was attempting to steal it.

On January 2, 2021, then-President **Donald Trump placed a recorded phone call to **Georgia Secretary of State Brad Raffensperger (the state’s top election official) and other Georgia election staff, during which he pressured Raffensperger to “find” enough votes to overturn the certified 2020 election results in Georgia — specifically the difference between Trump’s total and Joe Biden’s certified win in that state. — One of the most quoted lines from his side of the call was: “I just want to find 11,780 votes, which is one more than we have because we won the state.”

STEVE BANNON

The House January 6 committee reported that Bannon had specific knowledge about the events planned for January 6 before they took place. The committee cited comments he made on his podcast on January 5, 2021, in which he indicated that something significant was coming the next day and urged listeners to “strap in” and that “all hell is going to break loose tomorrow.”

Bannon has asserted confidently that Donald Trump will serve another term as President after 2028, even though the U.S. Constitution’s 22nd Amendment prevents anyone from being elected president more than twice. People.com+1

In interviews (notably with The Economist), he has said things like:

• “He’s gonna get a third term” and that Trump “is going to be president in ’28,” urging people to “get accommodated with that.”

— I would assert that if Bannon had foreknowledge of the events of January 6th, and there is proof that he did, that a wise person should pay attention to Bannon’s assertion about Trump in ’28, no matter how implausible or impossible it might be or seem. The actions of January 6th were far from legal, so I definitely wouldn’t expect Bannon to “play fairly.”

“That Lying Hillary,” how ironic!

Ingredients (1–2 servings)

• 1 cup sprouted matki (moth beans)
• 1½–2 cups water (your preference)
• 1–2 tsp olive oil or avocado oil
• ½ tsp cumin seeds
• ¼ cup chopped tomato (fresh or canned)
• ¼ tsp ground coriander
• ¼ tsp garlic powder
• ¼ tsp turmeric
• Red pepper flakes
• Salt, to taste
• Black pepper (optional, small pinch)
• Apple cider vinegar or white vinegar — about ½ tsp, to finish

Method (Instant Pot Mini – 3 qt)

1. Add sprouted matki and water to the pot.
2. Pressure cook HIGH – 6 minutes.
3. Let natural release 10 minutes, then release remaining pressure.
4. Switch to Sauté (Low).
5. Add oil and cumin seeds; let them gently sizzle 30–60 seconds.
6. Stir in tomato, coriander, garlic powder, turmeric, and salt.
7. Simmer 5–10 minutes, uncovered, until flavors come together.
8. Turn heat off. Stir in vinegar.
9. Taste. Add a pinch of black pepper only if you want a little edge.

KAREN GRAHAM’S TEN CHANGES FOR GOOD HEALTH

7. Limit Salt and Alcohol

Limit salt

Salt gives us sodium, an important mineral. Sodium occurs naturally in foods and is added to most processed foods. For good health, you need only a small amount of sodium — less than 2,300 mg per day. This is the amount in about 1 teaspoon (5 mL) of salt.

Unfortunately, most of us get more salt than we need. We eat too many salty processed foods and many of us add too much salt to our food. This extra salt in our diet makes extra work for our kidneys.

Cutting back on salt is a good healthy change for everyone. If you have high blood pressure, cutting back on salt may help reduce your blood pressure. Cutting back on salt means eating fewer processed foods, shaking a little less salt on your food, adding less salt (or no salt) to your recipes and limiting salty foods.

Other important dietary changes are cutting back on fat and alcohol, and choosing foods from the different food groups (see pages 31–41). Potassium, found in fruits and vegetables, is especially good for you. Making other changes including losing weight (if you are overweight), exercising, quitting smoking, and reducing your stress are important for reducing blood pressure (and reducing cholesterol). It is also important to take your medication as advised by your doctor and have your blood pressure checked regularly.

Try these tips to cut back on salt:

• Season your food during cooking and at the table with spices and herbs, lemon juice, lime juice or vinegar.
• Use pepper instead of salt.
• Use garlic powder or onion powder instead of garlic salt or onion salt. Try the Spice Mix on page 141 or the Seasoned Bread Crumbs on page 148.
• Use less salt in cooking and baking. For many recipes you don’t need to add any salt.
• Look for low-sodium or unsalted foods, such as unsalted soda crackers.
• Choose fresh or frozen vegetables instead of canned.
• Eat fewer frozen, take-out and restaurant meals. They are generally high in salt and fat.

Iodine

Iodized salt provides us with iodine. Iodine is essential to keep your thyroid healthy. The thyroid regulates how you burn calories. A small amount of iodized salt gives you all the iodine you need. Ocean water fish and shellfish are some of the best natural food sources of iodine.

Once you start to cut back on salt, you will notice that many processed and restaurant foods begin to taste too salty. At the grocery store, be sure to check the amount of sodium per serving on the Nutrition Facts label.

Hemoglobin A1c (often written as A1c) is a laboratory measure that reflects a person’s average blood glucose level over time, rather than at a single moment. It works by measuring the percentage of hemoglobin—the oxygen-carrying protein in red blood cells—that has glucose attached to it. Because red blood cells typically live for about 120 days, the A1c test provides a weighted average of blood sugar exposure over roughly the previous two to three months, with more recent weeks contributing slightly more to the result. This makes A1c especially useful for understanding long-term glucose control and overall metabolic trends.

Clinicians use A1c both to diagnose diabetes and to monitor how well blood sugar is being managed over time. Unlike finger-stick glucose tests, A1c does not require fasting and is not affected by day-to-day fluctuations, illness, or stress at the moment the blood is drawn. However, it is an average and does not show how much glucose rises and falls during the day; two people with the same A1c can have very different glucose patterns. For that reason, A1c is increasingly interpreted alongside continuous glucose monitoring (CGM) data—such as time-in-range and variability—to provide a more complete picture of glucose health.

📊 A1c ↔ Average Blood Glucose Chart

(0.1% increments from 5.0 to 8.5)

🔍 Context (important for how you read this)

• Each 0.1% A1c ≈ ~3 mg/dL average glucose
• CGM users with high time-in-range (like your 97%) often see:
  • Lab A1c slightly lower than this table predicts
• This chart reflects population averages, not variability or spike shape

For reference:

• Your ~133 mg/dL average → ~6.2–6.3%
• With your glucose profile, a lab result closer to 6.1–6.2% would not be surprising

I had quite a trip on Christmas Day, 2025. I had some food gifts I wanted to take with me to Mary Ann’s for Christmas dinner. I also wanted to drive the recently opened Havelock By Pass, but also ride the Minnesott Beach to Cherry Branch Ferry (a 20 minutes free ride).

Some of the items I managed to check off included:

• Drove to the Minnesott Beach Ferry a different way.
  • Since I wasn’t going to Jacksonville first to eat at Helen’s Kitchen (not open on Christmas Day morning, I thought about looking for a quicker, more direct route to the Ferry.
    • I ended driving up I95 to Smithfield. This route was going to take about 2.5 hours.
      • As I neared the I95 to Hwy 70 Exit, I realized it would be a good idea to take a bathroom break and I thought there was an I95 Rest Stop just a few miles above Selma. I remembered it correctly and afterward, took a more country route back to Hwy. 70 and came back on at Princeton.
    • A large portion of Hwy. 70 has now become I42, and even more is planned.
      • Near Goldsboro I was directed onto I42. I actually rode over (not on) a country road I had been on after stopping at Nahunta Pork Center the first time I visited there.
      • Later after Kinston, the newly renamed Hwy. 70 now I42 took me on to New Bern.
    • I decided to drive through downtown New Bern, but then forgot to actually drive down town and just by-passed it over the old draw bridge and then over the new bridge toward Bridgeton and on to Arapahoe and the Ferry landing. I got to the landing about 10:55 am, but as I waited realized that they only had one ferry running and it would leave the Minnesott Beach side at 11:30 am.
      • That gave me the opportunity to go to the bathroom and then I had a pleasant talk with a Mr. Smith.
        • I started by asking him if he had driven the new Havelock By-Pass, and he said “No.”
        • He mentioned several places including Southern Pines, which he mentioned still had a “Blue Law.” (Businesses not opened on Sunday.) I’ve even gone shopping several years ago in downtown Southern Pines, not on a Sunday. And I’ve visited the Library near downtown several times. Good bathroom. Comfortable to read their magazines.
        • Didn’t like to go to New Bern, but he was familiar with the Montgomery Wards there from years past.
        • Out conversation was cut short because of the arrival of the Ferry.
      • Pleasant ferry ride.
      • On the Cherry Branch side, I headed on back into Havelock and then traveled several miles on old Hwy. 70 to get up to the By Pass intersection and then turned around to get the full effect of the new By Pass. It’s quick, and uncluttered and you go from one end of Havelock to the other. Don’t know if you might save 15, 20 or more minutes by not having to go through Havelock and all the stop lights. But that should take away a bunch of business.
        • May be almost to Newport before the businesses on Hwy. 70 are unaffected.
      • I came back to Hwy. 24 and headed back to Swansboro.
        • Very few businesses open on Christmas Day. That wasn’t the case just a few years ago.
  • Drove in to Mary Ann’s and no one outside, although I wouldn’t expect anyone out on a cool Christmas day.
    • I took my red ice chest with several cheeses in and also my Aldi’s shopping bag with various edible goodies.
      • Okra and vegetable chips, clam pack of walnuts, Claxton Fruit Cake, Castelvetano & C & Nicoise olives, garlic, pickled peppers
      • GOAT Brie, Caprichio de Cabra and Sake 2 Me Cheeses.

• El Catrin Kitchen
  • Choose the fajita lunch and lay off the rice & beans.
    • Eat the chips & salsa at the end of the meal.
• Longhorn Restaurant
  • Eat the appetizer bread at the last.
• MiCasita
  • Eat the tortilla chips & salsa at the end

• Create Resistant Starch
  • Get in the habit of creating resistant starch by cooking your starches and then refrigerating them for at least 12 hours before reheating and eating them. This includes beans, potatoes and rice cooked the day before you reheat & eat them. Only a small amount of resistant starch is created (12 %), but it acts like fiber and is processed later in the digestive system.
• Eat Your Appetizers at the End of the Meal
  • Not the most normal way to eat your appetizers. After all, they are called appetizers because they are to be eaten before the main meal, but you don’t need all those carbs & starches at the start of your meal. Start with protein and fat before you chow down on the starches & carbs.
• Drink Vinegar & Water Before A Meal
  • The ascetic acid in vinegar helps the enzymes in your digestive system slow down the process.
• Choose to eat Sprouted Grain or Sourdough Breads, Wild & Black Rice, and Blue Corn Tortilla Chips.
• Eat Your High Carb Meal Earlier in the Day
• Take a 10 Minutes Walk After a Meal