Saturday, June 22, 2019

My version of a Boiled Egg Breakfast

I was skimming my Google news feed a few weeks ago and saw an article for a Boiled Egg Diet.

Being curious I took a look, it was interesting, but not something I would do forever. My viewpoint on diets is, if I can't do it forever, I don't do it.

The article even said people don't normally stick with it, because it becomes too boring over time, it does not contain enough daily calories, and lacks other essential nutrients.

I agree, in my experience that matches everything I've read and heard about diets like these, things look good at first, but because it's not a good long term life style, first you cheat, then you quit, and then you gain back more weight than you lost.

But on the brighter side, I was thinking about the Egg Salad Breakfast that I've been making and eating for the past several weeks, added a second egg, and dropped the pickle relish.


My sunflower seed mix includes 5 items, raw & roasted pumpkin seeds, raw & roasted sunflower seeds, and almonds.

The only other difference between this breakfast and the one I was eating a few weeks ago is now in addition to eating 2 hard boiled eggs, I'm also eating 2 breakfast sausages.

I believe it's important to constantly re-evaluate what you are doing. Think about what is working for you, and what is not, and make changes as you learn.

Thursday, June 13, 2019

Peanut butter and jelly pudwich

This is a yummy and healthy option to a peanut butter and jelly sandwich.

The health problem is not the peanut butter and jelly, it's the extra 40 carbs and the processed flour in the bread.

If you compare a peanut butter and jelly sandwich, and my peanut butter and jelly pudding, you will notice the pudding has 40 less carbs, more fiber, more healthy fats, and more protein.

The pudding tastes like a peanut butter and jelly sandwich.



Read the labels and pick the brands you like wherever you shop.


I used a small travel cup, added about 2 tablespoons (32 grams) of peanut butter.

Then I added about half as much jelly (16 grams) , and half a tablespoon (8 grams) of chia seeds.

I steered the mixture till it was creamy, and then mixed in 2 tablespoons of my seed mix.

That's it. Eat it now, or save it for later.

My seed mix today is 5 items that I find in the produce section of my grocery store.
I dump all five containers into a 1 gallon container, mix it up, and store it in the frig.

1. raw sunflower seeds
2. roasted sunflower seeds
3. raw pumpkin seeds
4. roasted pumpkin seeds
5. slivered almonds

Be careful not to eat too many seeds each day, 2 tablespoons of my seed mix is about 183 calories.

I keep the chia seeds in a separate container.


Friday, May 31, 2019

Healthy egg salad breakfast

I recently switched from eating a single 88 calorie hard boiled egg breakfast, to a healthier, 1/3 of an egg, 320 calorie, fiber rich, Chia Egg Salad.


A single egg now feeds me breakfast for 3 days. I've lowered my cholesterol intake by a third. I get more calories and a better, healthier breakfast.

My egg salad mix is equal parts egg, mayonnaise, and pickle relish. In my breakfast bowl, I add 8 grams of Chia seeds, and 15 grams of my sunflower seed mix.


My sunflower seed mix is equal parts of both sunflower and pumpkin seeds.

This egg salad breakfast has allowed me to add fiber, along with healthier fats and protein to my meal without greatly raising the carbs.


It's not just fruit, it's sugar.

It's amazing how something so seemingly innocent can potentially be a bad choice.

I went to see my doctor yesterday, just a basic annual appointment. I've lost a lot of weight in the past 6 months and I shared what I was doing, along with my challenges. I thought I was doing great. I am, but it seems I've developed a bad habit.

It's summer, blueberry season, and I started eating a container of blueberries a day. It started with a 170g container, then went to a 310g container. I mean it's not really that big, and it's blueberries. Their good for you, right. Well...

For me a handful of blueberries is about 40 grams. I would have a handful with breakfast and another handful throughout the day till they were gone. That's only like 8 handfuls, so no big deal, right...

OK, sometimes I munched on nothing but blueberries all day, and sometimes, I have blueberries for supper. But no big deal, right...

I told my doctor, that sometimes, I felt like I was starving, and, I thought it was because I had not eaten enough that day.

My doctor told me to think about sugar cubes. That if all I ate for super was blueberries, that's a lot of sugar, and, I will crash later.

Yup, that's what was happening. Even though on paper I had eaten my calories for the day, I would crash, and then almost desperately look for something else to eat.

Eating 40 grams of blueberries is about the same as eating 2 sugar cubes. So a whole container could be 16 cubes, Wow that's a lot of sugar. I was essentially popping 2 sugar cubes 8 times a day, and crashing.


The handful of blueberries for breakfast was OK, and the 200 more or less calories were no big deal. It was not eating enough of anything substantial to keep me from crashing that was the problem.




Wednesday, May 15, 2019

Houseboat project

I cut the house off the boat in the spring of 2017. Then in the summer of 2017 I built the new house.

Click here for the photos from this project

I deliberately took the fall of 2017 off to watch for leaks on the inside and patch them as I found them. I had planned to continue on the inside in the summer of 2018 but due to health reasons I did not continue working on the boat again until the summer of 2019. I'm currently working on the inside of the boat.

Above is the before photo

Then the top came off. Over 10,000 lbs of lumber and fiberglass went to the dump that day.

The frame for the new house was built.

There was a lot and I mean a very very lot of rain that summer.

This link is to photos building the new Houseboat, Spring and Summer of 2017 along with a few photos from the summer of 2019.

This link is photos of the floor going in. Summer of 2019

How about a mask

Sometimes things just don't work out. 
This was supposed to be part of a rifle case. Now it's a mask.
The real goal in this Mask project was to not waste the leather.

Click here for all the photos in this project

Was the case a poor plan or poor idea? Who knows. I was not happy with it and with every cut things got worse, and worse, and worse. So I accepted the failure and moved on. I was able to use most of the leather you see in the image below on the left for other project. It was just the section on the right that went wrong.

Looking at the failed piece I saw a mask with a single eye. So I added a second eye and other facial features. With the failed project it was the first time I tried doing the two needle double thread stitch, a stitch used to sew baseballs. I want to remember what I learned here and salvage the leather.

On the left side the stitches are a bit farther apart. For a hollow project this made it harder to keep the leather lined up edge to edge. I also started sewing from the closed end. This made it harder as well.

On the right side the stitches are closer to the edge. As you can see from the image above (top right) I punched the holes first the ones I liked best (right side of mask) I eyeballed the distance from the edge for the holes. For the ones I don't love I used a special tool that was adjusted farther from the edge. I was lazy, I could have readjusted the tool, but I also wanted to see how it would turnout. The stitching is not where the original project failed. It was a design flaw on my part or unrealistic goals. For this mask project the two sides being stitched differently is actually good.

Anyway on the second stitch on the right side I also started on the open end. I feel for this made it easier to stitch, but I had access to both sides (inside and outside) of the mask.

Monday, May 13, 2019

Combined two Blogs

In an effort to be more effective, I exported and moved all my posts from Grayharley.com into DFB.net

Prior to this year DFB.net was only my Wooden Stuff, Picnic Tables, and Chickens. This year I started adding other projects, like Leather, and the Houseboat. I also converted the site from old style html to using Blogger.

Prior to this year, Grayharley.com was my Tech blog, using WordPress.

This year I added Health & Fitness, converted it from WordPress to Blogger, and then, just today, on a whim, exported and merged the two sites.



I created DFB.net back in the late 80's when email addresses were linked to your internet service provider. After moving a few times and loosing yet another email address, all my saved emails, and my contacts, I decided there needed to be a better way to do email.

So I registered DFB.net

Then with nothing better to do, I learned to program in html, php, MySQL. I loved php and MySQL, and went to to create some very intense websites. Then I retired, or rather quit my job and moved to Florida. I spent many years with no home-internet, telephone, cable tv, or AC. I have to say I love that more than MySQL.

With needing something to do, I got a part-time job at a college, and started working on projects. To share those projects with my grand children that live out-of-state I use my blog and Google Photos.

Some of my projects include, the Houseboat. Purchased for $1000 with termite damage I did not know about, it sat in the water for two or three years before I gave up on repairs and cut the old house off, and built a new house.



You will find a link to that blog post here as well as a link to two Google Albums


I've also been working with leather. Below are a few projects I done, but have not yet written up and posted in a blog, but I do plan to do so soon.

Like these two leather carvings.


I've also done some leather stitching projects like this flask.


And I stripped and re-did this leather chair.




I made a case for my kindle.


A pair of moccasins.


Then there was a rifle and holster project.




Some projects are already here and have links to more photos like
Talking poop againManual leather sewing machine, and a Leather wrapped thermos.

And some photos are here but with no words yet like. I will also from time to time add more info to a prior post and fix some spelling.


Chicken House

Picnic Tables


Wooden Plates & Bowls


Wooden Stuff


Wooden Trees

Monday, May 6, 2019

Talking poop again

I just had the full top of the tank replaced on my almost 40 year old septic tank.

Here are the before and after shots. When I bought the house over 10 years ago, the prior owner had died so no one knew just where the tank was. And you know what they say, if it aint broke dont fix it.




When they opened the tank to pump it for me. The 40 year old cement cover crumbled a bit. I could have just covered it with dirt, but in 5 to 10 years when I need to do it again I would like it to be easier.

I was pleasantly surprised at how easy it was to remove the old lid. I may have just been lucky. They put a heavy pry bar inside the access hole and hooked a chain to it, and then just slid the lid off.



I built this wooden thing a few years back to mark the spot Click here to see more poop

Blowing in the wind. Hair Sock

I'm a 59 year old male, with long hair. When I ride it tangles.

I'm sure that I can't be the only one with this problem. The wind knots up my hair so well that I have to tear the knots out. I've tried ponytails, hair scrunchies, and dew rags but it's tough to hide all the hair.

Recently, I thought what I really need is a socky. Like a scrunchie but closed like a sock. Then I thought why not a sock.

First I tried one of my socks. I found a tube sock worked best. My sock was a bit big, so I went to the dollar store and found a kids sock.

Much better.

When I ride, I now wear both the sock, and the dew rag, and I'm loving it.


It took a little practice.
First I start to put my hair in a ponytail and stop.
Then I turn the sock inside out and put the sock on my hand like a mitten.

Then I grab the hair like I'm doing a ponytail, and grab, and fold, grab, and fold, till all the hair is in my grip inside the sock.

Then I pull my hand out, with out letting go of the hair.

Then I tuck and roll the hair filled sock end, into the sock. Just like rolling up a pair of socks.

Manual leather sewing machine

I've built a simple wooden base for an old fashion, manual, Leather Sewing Machine, that I found online.



The sewing or Shoe Repair Machine is new, made in China, and looks like something from the 1800's. From the youtube videos I've watched, it will be a project in itself to get it running, but for the price it's well worth the effort.


The machine is designed to sew leather shoes. It has a long neck that will let it get into tight spaces. I don't currently plan to make or repair a lot of shoes, but I don't want to lose the ability to easily take advantage of the long neck.

I want to build a base that can easily re-position the machine to take advantage of the long neck.
It has to be stable while sewing with the neck fully extended.
I want a tabletop base for portability and because I don't have space for a dedicated bench.

My original vision for this project was a rectangle made from 2x6 pine with just enough height that the flywheel will clear a table. The machine was to be be mounted to a block that could slide back and forth within the base, an additional heavy block was to be used to fill the gap and to provide counterweight.

Ya, that did not work out.

But I now have a simple wooden base that will do 90% of what I need and want to do and I can still think about making a second base. More photos of the wooden base below.



This photo is from the unboxing. Lots of tiny styrofoam dots to vacuum.


You may find these photos helpful as well.


I used a drill press to counter sink the bolts




I timed off the excess wood