The Foodie goes on a Diet...

So about two weeks ago, I started seeing a weight-management physician to help get me back on track with a self-guided weightloss plan I started about 18 months ago. I lost ~25lbs on my own, and then plateaued off, so I got some professional advice. Dr. Lee recommended 1800-2000 calories per day.

Naturally, as a food-nut, this is the sort of thing that hits me where I live, and my friends are all aware of my current plight, especially when they see me counting calories at a beer-tasting festival.

One such friend just sent me a link to this Slashfood Interview, about an all-pizza diet, and asked if I thought I could do it. My response was "Probably Not", but I did find a couple things in the interview that resonated, so I added that to my response to him, and it devolved into a menu just ripe for blogging:

Slashfood: Why do you think you lost weight on the diet? Was it because it forced you to be creative? Portions? Sullivan Street no-cheese Pomodoro?

VC: Pure portion control. I was just determined not to pig out. I went around hungry most of the time, actually... which is really strange for me. I'm a huge foodie and love love love to eat. I just had a good sense of appropriate portions and forced that on myself. I didn't want to lose $200 (the bet)...

Welcome to my life right now... Frequently hungry, and rigidly trying to control portions.

I'm saving a lot of money because I'm making my own sandwiches in the morning, mainly to enforce portion control. (Can't count on the work cafeteria, etc.) It has actually been pretty good because with weekly trips to the Farmer's market, they basically become gourmet sandwiches. "Splurging" on good ingredients and indulging in tasty condiments has helped quite a bit. Here's a typical week of lunches:

Monday: Southwest Turkey Sub, approx. 580 calories
6" of Bread & Cie Baguette, 2oz Peppered Turkey Breast (Deli Sliced), 2oz Swiss Cheese, 1/2cup Roasted Bell Pepper (bottled), 1 slice red onion, 1 tbsp Homemade Light Chipotle-Ranch Dressing (1 canned chipotle in ~1/2C Light Ranch Dressing, blended until smooth, leftover from a southwest style dinner salad Kim made...)

Tuesday: Ham & Cheese, Deutschland Style, approx. 600 calories
2 thin slices of Bread & Cie crusty loaf (Rosemary or Garlic/Goat, etc.), 2oz Black Forest Ham (Deli Sliced), 2oz Swiss Cheese, 1 leaf lettuce, 2 tbsp stoneground dijon mustard

Wednesday: Salami & Cheese, French Style, approx. 600 calories
6" of Bread & Cie Baguette, 2oz Dry Cotto Salami (I would have used Garlic Sausage if I could get it), 2oz Swiss Cheese, 1 leaf lettuce, 1/4 Heirloom tomato, 1 slice red onion, 1 tbsp brown mustard

Thursday: Ham & Cheese, French Style, approx 600 calories
6" of Bread & Cie Baguette, 2oz Black Forest Ham (Deli Sliced), 2oz Swiss Cheese, 1 leaf lettuce, 1 slice red onion, 1/4 Heirloom tomato, 1 tbsp Newman's Own Light Balsamic Vinegrette dressing

Friday: Mediterranian Turkey Sub, approx. 580 calories
Basically the same as the southwest sub, but substitute Vinegrette for the Chipotle Ranch, and add Heirloom tomato slices and a basil leaf or two...

Its been fun playing with a basic sandwich structure and varying just a couple of ingredients like dressings or the meat to see the different combos I can come up with. I've tried to take a few tips from Alton Brown's Good Eats "Sandwich Craft" episode as far as construction and wrapping to blend flavors and keep things together.

Having Swedish/German roots also means you always have 13 kinds of imported mustard in the house (I get this stuff in my Christmas stocking - Literally), and that helps. So far I haven't gotten bored. (2+ weeks into it)

Add these lunches to a 100 calorie prescription breakfast shake, and that leaves me a decent number of calories for afternoon snacks (also prescription) and/or a decent dinner. (1800 to 2000 calorie/day target, right now)

Dinners have gone well too. You figure out pretty quickly that herbs are basically free, and most veggies are nearly free. It also helps having to cook for a vegetarian, there's less temptation to stray too far into the more calorie-heavy meat dishes, etc.

My next weigh-in is in a couple of weeks. I'm optimistic. Read More...

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Wisdom from the Hovamal

The Hovamal, (or Hávamál) is a collection of Norse poems from around the ninth century. Also called "The Words of the High One", they are supposed to be a set of rules or advice, set down by Odin, covering everything from surviving one's enemies to the etiquitte of being a guest. It reads like a combination of advice from Sun Tzu's Art of War, Benjamin Franklin's Farmer's Almanac, and even a little Worst Case Scenario Handbook.

I've read excerpts from it in various books I've read on Norse Mythology and the Icelandic Sagas, but I've yet to find a single english translation which conveys both the time-neutral wisdom and the artistic turn-of-phrase I think the work merits.

In any case, it is hard to miss the teutonic sensabilities that must have been shaped by lives far harsher than any of us can imagine. I'll leave you with a few of my favorite passages, as translated by various authors:

#34:
To a false friend the footpath winds,
Though his house be on the Highway.
To a sure friend there is a shortcut,
Though he live a long way off.

#38:
A wayfarer should not walk unarmed,
But have his weapons to hand:
He knows not when he will need a spear,
Or what menace meet on the road.

#81:
Praise no day 'til evening;
no wife 'til on her pyre;
no sword 'til tested;
no maid 'til bedded;
no ice 'til crossed;
no ale 'til drunk.

More to come at some further point. For extra credit, there are a few references on the Web, although I don't think that any single one has the best overall set of translations, at least not as good as those I've got in some hardcopy books: Havamal with parallel Icelandic, Swedish, and English, The Ragweed Forge, and Woden's Harrow.
Read More...

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Hack of the Day: Altoids iPod Armor Redux

Needed a break from reading specs at work today, decided to update my implementation of my Altoids-tin-turned-iPod-case.

Originally, I had trimmed a section of the original vacuum formed plastic Shuffle packaging to fit the Altoids tin. It had the Shuffle-shaped recess to hold the player and a bit of "flange" sticking out to keep this section from moving around too much. There were two major negatives of this implementation:

1. The extra plastic that held things in place left very little room for the earbuds. Unless I was very careful about coiling the cord and put the buds in place just right, then the case wouldn't close reliably. This was dumb because there was plenty of wasted volume under this bit of plastic.
2. Listening to the shuffle meant removing it from the tin and either clipping it to the lanyard (which I don't always wear because it also has my RFID work badge), or leaving the shuffle to bang around in my pocket or bag.

Inspired by Adam Whitlock's and ChriSamo's superior Altoids mods, I set about working out my own solution, which I think it simpler than either of these, but accomplishes much of the same function. Here are the steps for mine, hope you can follow along. (Once again, pics courtesy of my Motorola V600 cameraphone with a dirty lens, so excuse the picture quality.)

1. First I needed to solve the problem of too-little room for the earbuds. I re-trimmed the fitted rectangular recess so that it was mostly just the space for the Shuffle, with a very short flange on the topside to space the Shuffle away from the edge of the tin just slightly. This made tons of room for the earbuds, but the fitted plastic is free to move around the tin which would be very inconvenient. Note that since I planned to be able to plug the earbuds in through the case, I trimmed the fitted-rectangle so that it was slightly off center, placing the jack as close to one edge of the tin as possible.
2. Next, I scrounged a new piece of thin vacuum-formed plastic, with a flat section large enough to cover the bottom of the Altoids tin. I think mine was from an OEM hard drive blister pack or something similar. Laying this over the top of the tin, I marked the corners and trimmed it to fit snugly into the tin. You can still see the markings in the photo, which is helpful to see the shape, since its clear plastic on a light colored background. This will serve as a "baseplate" which will keep things from moving around inside the tin.
   
3. I placed the new baseplate into the tin, and then the fitted rectangle on top of it. I used three small drops of superglue to attach them to each other, but not to the tin. (Its helpful to be able to remove this assembly from the tin, either to replace the tin if it gets damaged, or for convenient marking if you're proceeding with Step 4.)
4. OK, that takes care of the earbud problem, now there is plenty of room for the buds, but the Shuffle-shaped plastic is held firmly in place inside the tin. If you don't care if you are able to listen to the Shuffle while it's in the tin, you can stop now. Otherwise, continue: I removed the plastic assembly from the tin, and inserted the Shuffle into the recess, then marked the location of the earbud jack with a fine-tipped marker.
5. Remove the Shuffle and make a hole 3/16" to 1/4" in diameter in the plastic. Note that in order for the earbuds to plug all the way in, the hole needs to be as big as the wide portion of the plug, not just the 1/8" width of the tip-ring-sleeve portion. To make the hole, do whatever you feel is safe that will make a clean hole. Don't stab yourself in the hand trying to poke through with a knife. Easiest is to make a small hole and file it out, or heat a 1/4" piece of rod to red-hot and just melt a hole...
6. After confirming that the hole is in the right place, and big enough for the jack, temporarily replace the plastic assembly in the tin and use it as a template for marking for a hole in the side of the tin. The easiest thing for me was to use a sharp scribe to just barely mark the center of the hole from the inside, then centerpunch and drill the hole from the outside,(after removing the plastic, of course). If you have a tapered reamer, I'd drill a small pilot hole and then ream the hole to size, for safety. If you're careful, you should be able to drill it to size, just be careful of the drill bit grabbing into the thin sheetmetal as you punch through the tin. Clean up the hole, if needed, and reinsert the plastic assembly for the final time. Voila', you can now store your iPod Shuffle and earbuds in armored security or have the option of listening to the Shuffle while its in the tin.

So there you have it. Once again, a hack that takes longer to document than it takes to perform. In the spirit of Adam Whitlock's cost breakdown, here's mine, which I think you'll find superior:

• One Altoids tin - If you're like me, you've got 20 in a drawer somewhere (Free), if not: $2.00 or so...
• The original vacuum-formed blister pack from your iPod Shuffle package. (Free). If you didn't keep this, you'll need to try one of the other mods listed above.
  
• A flat piece of thin plastic large enough to fit the bottom of the Altoids tin. There might be a large enough piece from the original packaging for this purpose, I don't remember. Just about anything will work here... (Free)
  
• 3 Drops of Superglue, borrowed from a tube at work. (Free, or ~$1 for more than you're ever need.)

NOTE: One thing I haven't done, but considered: You could cut out the back portion of the tin to allow access to the off/on/shuffle switch. For me, its not a big deal to flip the Shuffle out of the tin when I'm grabbing the earbuds anyways, so I wanted to keep the case as intact as possible to keep out the crud. Some folks, however, might want a little more access... Read More...

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Automated Parking Garage

OK, here's one I haven't seen before. On our way to a meeting in Irvine,

some coworkers and I stopped at the Spectrum for lunch. Upon entering the parking garage, we saw this: (please excuse the image burn, the bright-ass display was too much for my wee camera phone). Here's the thing I found fascinating: The numbers would jump up and down pretty quickly, in a clearly non-human manner. In other words, this system is automated, with the number of spaces determined by computer. Others in the car were guessing sensors in the garage, but I'm betting its based on the feed from the various security camera domes I saw. The simplest thing would just be to have the computer try to "count" cars entering and leaving the various levels, in order to keep a running total of the cars. I imagine that trying to visually inspect each space (via machine vision) to determine if a car is actually parked there is unnesessarily complicated. There was too much math for me to get very far in the computer/machine vision classes I tried to take in school, but from what I know about it, this seems like an interesting and straightforward, if not altogether easy, piece of tech. A brief search for info from Daktronics (the name on the sign), reveals little about the source of the data, only the nature of the display system. Read More...

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What's in your bag?

What's in your bag today?

I got reminded of the Flickr What's in your bag? tag project-thing today while reading Zen Pockets on my lunch break. It inspired me to check my current loadout, and see where I could make improvements.

So here it is, albeit without the fancy box-highlighted images from Flickr, more or less Left-to-Right and Top-to-Bottom:

1. The Bag: My ancient Jansport bar-top messenger that I've had since my 2nd year of college. This thing has hauled everything from school books to hammers and raw steel. In fact, it looks like its sort of on its last legs. Its back in service because my daily collection of stuff was becoming too much for "on my person" carry, especially in the warmer summer months (shorts), and especially when I'm switching cars all the time. (I drive the Miata a lot more in the summer).
2. Business cards, or at least last month's iteration thereof. We did a reorg again this month, need to check if everything is still correct...
3. Loose change, for the odd parking meter or vending machine.
   
4. Leatherman Squirt S4, my current favorite micro-multitool. I've got a whole mess of these things with various tools, this seems to be the current best mix. I carry it just about everywhere (except airports) because it sees almost daily use. It has a plunger quick-disconnect to:
5. Keys #1: House, mailbox, office, etc. type keys. These go almost everywhere too, mostly because I like to be able to get into my house and stuff... :) Not to be confused with:
6. Key(s) #2: The key(s) and whatever transmitters might be needed for whatever car I'm driving that day. Today its the Miata. These go in the other pocket when I'm bagless...
7. Writing instruments: Usually some mix of fine and ultra-fine uniballs in black and blue, a 0.7mm mechanical pencil, and a new addition: a fine "sharpie". Added recently for marking silver coins prior to annealing for my stone setting class.
8. Altoid's Tin turned iPod case: I trimmed the vacuum-formed plastic insert from the original Shuffle packaging to fit into a tin. It holds the player and earbuds in geek-chic luxury while protecting everything and keeping it clean.
9. A stack of UCSD Evening parking permits. It was a major revelation when I figured out I could buy these things in bulk. For some reason it never occurred to me and I was buying them one-at-a-time for years.
10. Standard Black "Comp Book", grid ruled. Mostly used for sketching pieces and planning work for my metalsmithing, but occasionally I take notes in it too.
11. Letter-size accordion file. This holds the comp book and all the loose papers I seem to collect, like a list of local suppliers for my metalsmithing classes or a list of instructions from the Judge at jury duty. It also serves to add a little rigidity to my aging nylon bag, so the heavy stuff at the bottom doesn't make it sag when I don't have a book or my laptop with me...
12. One 12" cable tie. Who knows, I must have thought I needed it.
13. Semi-hard case for my Sunglasses, clipped to the bag's shoulder strap. Picked up a set of Maui Jim glasses on Oahu last month, its the first set of "nice" sunglasses I've owned in quite a while. We'll see how long they last.
14. Motorola V600 Cameraphone (not shown) - I used to think cameraphones were silly, at least until I got one. I use it all the time now. Mostly I use the camera instead of taking notes. I'll photograph a price tag or store display to get a crucial model number or the physical dimensions of a piece of furniture. Also comes in handy for remembering the vintage of that great bottle of wine we had at dinner... I've always used my cellphone as a PIM, and that functionality keeps getting better, to the point that I just can't justify carrying a PDA. I just wouldn't use it. I've seen a Blackberry or two I could probably trade for my phone, but not many. The phone usually lives in the bag now, but I used it to photograph this whole mess, hence the less-than-ideal image quality. I didn't say it was a great camera.
    
15. My Wallet of Doom (not shown) - This is the one thing I really need to work on. I've gone on several pocket diets, but I just can't seem to keep the weight off. My keyrings are now wonderfully spartan, but I haven't managed to shed all the club cards, discount cards, etc. that make a wallet so fat. Maybe I'll find a way to take a page from the Zen Pockets article and move some of that stuff off to a sub-wallet I can throw in my bag...

So, what's in your bag today? Next trick is to tackle Kim's bag, maybe we can shave 3 or 4 pounds out of it... Read More...

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