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Horn_of_plenty - Sunday Apr 12, 2020
(counting calories/walking/elliptical/weights)
Weight: 113.0

 Happy Easter to all who celebrate :) Still sleeping around 10hrs.

10am cold oatmeal and almond milk 200, vitamins, yogurt last one till I go shopping 150, coffee 50. 400.

snack while starting weights chocolate and spritzer 200, later kombucha mixed with seltzer too. 50.

2:30 leftover pork loin not much 100 on wrap 100 with melted butter 100. 300 pop chips sea salt 100, more wine 100

1150...

Chalupa 450? Had a lot of meat, little cheese, cabbage 100. 550 orange z100

1800

 

 

-------------------

im sorta talked out with phone calls and glad to have a day of quiet and more catch up :) 

I may decide to do laundry tonight but more probably it will be waited on further until Wednesday :)

I am doing abs and weights today. Walked lots yesterday so I'm keen on staying home today and maybe sitting outside later on balcony in sunshine if its warm enough.

no real cooking today. Still have a bit of my roast pork loin to enjoy.

the chicken is frozen in my freezer as I don't want to make it until after this weekend is over.

whenever I do decide to go to the grocery store, I may buy a little more Chicken to cook and practice my skills on:) not getting another food deliver until next Thursday after this one as I have a lot of food around the kitchen that I can use like tuna, beans, etc. if I don't my chicken, I may buy meat to make chili. Im not sure but def needing a grocery list. At least I am good on toilet paper tissues and paper towels :)

wishing everyone well <3

Progress as of today: -3 lbs lost so far, only 1 lbs to go!

bearcountrygg on 04/12/2020:
Good idea to use up hat you have...as long as you freeze the meat from the meals you haven t cooked yet.

Horn_of_plenty on 04/12/2020:
At lot of the things I have at home I don’t crave like the tuna and beans but perhaps I can push myself gently to use up some things :-)


Donkey on 04/12/2020:
We had sun for a little bit -- I didn't get out quick enough, because it got cloudy within an hour of the sun coming out and then it didn't feel as warm/nice outside.

Sounds like you had a lovely day, and I'm glad to hear you rested up after all the walking yesterday - what an adventure that was!

Horn_of_plenty on 04/12/2020:
It was an awesome adventure even though that’s NOT what we should be doing lol and it was wonderful to get jack to weights and stay home today ....Taco Bell brought to me by ricky



Horn_of_plenty - Saturday Apr 11, 2020
(counting calories/walking/elliptical/weights)
Weight: 113.0

good morning!  overall, i slept 10-11 hours. i had woken up 2 hours earlier, around 8am, and put my phone onto one of the short CALM app meditations. Well, it puck me back to sleep until around 10am! LOL.

late 10:40 breakfast: yogurt chobani fruit on bottom 150, oatmeal cold with almond milk 200. coffee 50. 400.

12:15 granola bar and pb: 200...then leaving to go to cemetary.

late lunch at cemetary: wrap 120 with leftover baked salmon 150: around 300.

snacks: bite size snickers... 50 per piece...150.

5pm back at home wine/kombucha 150

7pm seltzer with stevia, gummies 150, ice cream 150. 

1500....

2.5hr stroll around cemetary 

 

 

 

 

______________________________________

Today Ricky and I decided to do a drive to a cemetary that is well known but in a different county. It's around 30 minutes away and over a bridge as well.  I need the driving practice a bit and it was planned we do something bigger on the weekend since Ricky is still working from home during the week. I'm looking forward to going there and getting some outdoor exercise in.  We are leaving our apts around 12:30pm to go there. I still have a full tank of gas but might get some gas on the way home from this day trip.  I have gloves in my car i can use when getting gas.

That's it for today. I was able to cook another meal from the meal kit last night and it was even better than the salmon one.  It had pork loin which stayed juicy with roasted squash and cooked rainbow chard. a good meal. I'm giving Ricky the other pork loin today as he said he would take it for a snack, LOL, while he walks at the cemetary he said he'd just it the pork loin! haha it's not on a bone or anything, so he asked me to put it in a bag for him....LOL.

Later today i don't have many plans. I need to take the recycling downstairs as it's really building up!

And i'm still reading the textbook again...not starting another story book till i at least finish a chapter or two from this textbook.... 

i will prob give a call to my friend Christine today. i'm a bit talked out as yesterday i got even more phone calls than planned, but, i should call her even if it's short because i said i would.

________________________________________

Progress as of today: -3 lbs lost so far, only 1 lbs to go!

bearcountrygg on 04/11/2020:
I loved the meal kits.....they always had such fresh produce.......

Horn_of_plenty on 04/11/2020:
I wasn’t impressed with the freshness it could be better but then again this is a hard time America and the world is going thru! The food has to be made right away practically or the veggies start to go bad but I guess that’s normal for a service like this one ! I am overall happy to try it and will keep on in a couple weeks I’ll do it again :-)

Horn_of_plenty on 04/11/2020:
I wasn’t impressed with the freshness it could be better but then again this is a hard time America and the world is going thru! The food has to be made right away practically or the veggies start to go bad but I guess that’s normal for a service like this one ! I am overall happy to try it and will keep on in a couple weeks I’ll do it again :-)


Donkey on 04/12/2020:
Wow, what a walk! So glad that the weather cooperated!

Horn_of_plenty on 04/13/2020:
It was awesome



Horn_of_plenty - Friday Apr 10, 2020
(counting calories/walking/elliptical/weights)
Weight: 113.0

 Oatmeal with almond milk cold 200, last of the nasty chobani choc/almond butter yogurts 200, kombucha 50.

 Snack before / during slow bike ride inside while chatting with friend FaceTime Wine spritzer 100

 1pm lunch - rest of yesterday's veggies 100 and salmon (still have a little more) 300 on a wrap 100. 500gunmies 150.

chocolate and tootsie roll pop 120

7pm more chocolate 80

1400...

total 2000.

-----------------------------

staying home all day since I have enough to do - 

DONE SOME back to reading textbook :)... want to do much more !

also will cook another meal or both so the ingredients don't go bad - need to open up the paper bags to see what's going on with the other two meals ...might freeze the meat for one of them and cook 3rd meal next week. Will cook pork tenderloin and maybe a veggie or I may just save the veggies to cook in a couple days.

calling French friend around 11-1pm sometime in there...nice long chat !!! I ended it bc i was getting hungry :/ 

DONE will use bike during some court tv- done for over hour while on phone with French friend 

DOING NOW AT 2pm :-) gotta do weights done :) 

will do stepper for 10-15 min too maybe....

Progress as of today: -3 lbs lost so far, only 1 lbs to go!

Donkey on 04/10/2020:
I'm seriously thinking about going back to oatmeal for breakfast, based on your diary! Oatmeal is one of those foods that can be anything you want it to be, depending on what you add to it. I love it! And I miss it.

How is your French friend doing? How is it there with the virus?

I'm so proud that you are able to be self-disciplined to read the textbook. Those can be difficult to read without the class part to go along with it.

Horn_of_plenty on 04/10/2020:
I’ve been eating the oatmeal in mornings without cooking it! It’s been really satisfying with a little almond milk and a yogurt on the side....soon I need more yogurts I think!

Yeah the textbook is on simple subject matter as its not math or science but yes the textbook is hard to follow and I find myself constantly rereading parts before moving ahead.

French friend makes half her normal salary on unemployment which is low and her fiancé had broken up with her several months before this virus occurred. She wasn’t able to get find a new apt to move into so they are still stuck quarantined together ! He’s a good man though and not doing anything to hurt her purposely or not. Just sucks they have to be together in a one bed apt. But they are getting along enough she said.... in France you cannot travel anywhere and are supposed to stay within one kilometer of your home. Seems France has a firmer approach than us in terms of quarantine!


bearcountrygg on 04/10/2020:
You are doing a good job of staying busy......lots of phone calls to friends too......FUN!!!

Horn_of_plenty on 04/10/2020:
Full day today :) def been catching up a lot with people !


Donkey on 04/11/2020:
Thank you for sharing what your friend is going through in France. I know that a lot of Europe has small housing, and people spend a lot of time going out. So I figured it might be much tougher to stay inside for those folks. However, having to live with an ex-fiance... that's REALLY rough.

Horn_of_plenty on 04/11/2020:
def a strange situation for her!



Horn_of_plenty - Thursday Apr 09, 2020
(counting calories/walking/elliptical/weights)
Weight: 113.0

10am Breakfast oatmeal and almond milk cold 200, yogurt 150, iced coffee 50, gummy vitamins 2 servings lol of a higher sugar type 50...450.

1pm snack chocolate and wine and kombucha mix light on the wine not much. 200

650...little more wine/kombucha while cooking the first salmon meal I ordered ....150

4pm salmon dinner with veggies and chips 850 - extremely full feeling 

 6:30 snack while reading my textbook again gummies and wine / seltzer mix 250

1900

----------------------

reading the book, 10% left then I'll switch back to the textbook for project management which I'm still on break from!....finished the book.

left to drive somewhere close with ricky for a walk since the weather has cleared up after the rain :-)

today is upper body and abs with a walk later. - did the walk nice walk today in a very expensive neighborhood nearby I don't usually go by with ricky and weights are skipped until tomorrow morning :-) 

Progress as of today: -3 lbs lost so far, only 1 lbs to go!

Donkey on 04/10/2020:
Finished the book!!! Were you satisfied with the ending? I always feel a little lonely when I finish a good book. Is like saying good-bye to a good friend.

A drive and a walk sound line a lovely idea. I love to walk through fancy neighborhoods to admire the houses and landscaping. Wouldn't really want it for myself - too much to clean and keep up.

Did you celebrate Passover?

Horn_of_plenty on 04/10/2020:
No, the ending was not long enough. I would have liked to read way more about the happily ever after and it seemed to end too fast.

Yes I felt lonely too when the book was over just like you talk about feeling !

The drive and walk was amazing too.

No Passover - I stayed in my apt and didn’t go home to parents bc my mom is having a challenging time with the 1.5yr old baby and couldn’t make the whole meal anyways plus the social distancing so I stayed in my own place ...


Donkey on 04/10/2020:
I forgot to ask about your cooking experience with the food box you got. What did you think? Was it easy? How much of the prep work did you have to do, e.g. did you chop up the vegetables?

How many people would your meal feed? How does that work? Can you prep for 1 or 4? Is it flexible like that?

I'm very excited for your new experience! Inquiring minds want to know!!

Horn_of_plenty on 04/10/2020:
The meal includes either prep for two servings or prep for 4 servings..

Yes you do chop veggies and yes you do mix a few ingredients together to make sauce. The meals are supposed to take 40 minutes but I do say that’s the FASTEST. Seems that I like my veggies more roasted and they seem to need more time in the oven than the recipe / directions says. The recipies have been good in these two meals but sometimes I feel there’s been too much use of honey in them! Today I was supposed to add honey on top of roasted squash and I decided not to use it because roasted squash and amazing just with oil and pepper and doesn’t need honey ! Waste of calories.

The fish and meat taste and texture have been excellent.

I’ve either added too much oil or not enough when I roast the veggies lol. Just because I don’t do it enough at home previously so I’m still learning . But the directions in roasting veggies seem to show the shortest time they’d take and they seem to need several more minutes to roast - today I cooked them liken 20 extra minutes to roast squash


Donkey on 04/10/2020:
I'm sorry if I was overbearing with asking about Passover... that wasn't my intention at all :-(

Horn_of_plenty on 04/10/2020:
Never overbearing - no I didn’t celebrate at all.



Horn_of_plenty - Wednesday Apr 08, 2020
(counting calories/walking/elliptical/weights)
Weight: 113.0

 10am Oatmeal, mango Chobani, coffee 400. 

1pm wine/kombucha 150

2pm lunch fried egg 100, wrap 100, salami 100, gummies 100...400, 50.

4pm chocolate 100
1100 ....

7:30pm dinner gummy vitamins a bit much 50, cabbage 50, salami 50, pizza 300. ...450.

Ice cream 250

1 chocolate 50

1850, good.

 30 min slow and easy bike, hour walk 

------------------------------------

just reading this book called Far from the Madding Crowd. I only have about 20% left of it.   really a great book with lots of plot twists and excitement ! 
 
tomorrow my food orders will hopefully arrive and I'll start cooking either tomorrow or Friday !!!

Progress as of today: -3 lbs lost so far, only 1 lbs to go!

Donkey on 04/09/2020:
I looked up your book on the internet. Thomas Hardy is not the easiest author to read. I tried Jude the Obscure several years ago - I wasn't ready for it.

I'm thinking about switching back to oatmeal in the morning too...

Horn_of_plenty on 04/09/2020:
That’s right he’s not an easy read but the story was extremely well written and worth it....

Ending was kinda anticlimactic not the best ending :( too short at the end !



Horn_of_plenty - Tuesday Apr 07, 2020
(counting calories/walking/elliptical/weights)
Weight: 113.0

 10:45am cold oatmeal with almond milk 200, coffee 50, darn gummies lol 200

12:15 snack of chocolate 150

2pm lunch - 2 fried eggs 150, butter 50, wrap 100, with garlic powder, wine mixed with seltzer and stevia 100

4:30-5pm snacks 1 Reece's thin dark chocolate 60, wrap with pb 250

snack after walking but before therapy at 8 - wine - water with stevia- coconut water 150 and nut butter 100 followed by quick dinner squash 200 and salami 100.

gummies and a chocolate .... soon these gummies will be done ! 200.

2050...

still reading my book. Last night had a psychiatrist appt over the phone to renew rx. And tonight I have a therapist appt. makes me not want to talk to friends / family and just enjoy the day alone ! Anyways I'm still enjoying this book and still sleeping quite a bit even if I wake up during the night I'm overall sleeping a good deal!

did upper body and 15 min stepper

will go out for evening with with ricky around 5pm 

cookee spaghetti squash and will do more reading - not in mood for therapy session today but have to obviously !

Progress as of today: -3 lbs lost so far, only 1 lbs to go!

innerpeace on 04/07/2020:
I'm glad you are sleeping. I had my performance review with google meeting. It is bizarre. And I still can't get an answer to how long I'm going to be working from home. I guess I shouldn't stress about it, at least I still have a job.

Horn_of_plenty on 04/08/2020:
Yes it’s good you have a job but I know it’s stressful! Yes nobody know how long it is going to take to get things back to normal !

And yes I cannot believe how much I’m sleeping !


Donkey on 04/08/2020:
You know, from my own experience, it's when I didn't feel like having therapy that I either needed it the most or worked at it harder. It's a subconscious resistance to change/ growth. Keep trying!

Horn_of_plenty on 04/08/2020:
You are prob right on this :)

Horn_of_plenty on 04/08/2020:
I do give you the credit although I don’t wanna think it ;) I am agreeing with you !



Horn_of_plenty - Monday Apr 06, 2020
(counting calories/walking/elliptical/weights)
Weight: 113.0

woke up sooo late today around 10:30am.  i have been going to sleep later, is why. i'd rather go to sleep earlier, so it won't be too much of a challenge when i go back to work! anyways, enough about that!

Happy Monday to everyone despite the politcal / health unrest! 

began with coffee and gummies LOL (i've already eaten my way thru 2/3 of my entire gummy order of MANY, many gummies - and that's good since they are not veery beneficial to my health it'll be good to MOVE PAST THEM for awhile! 

gummies and larger coffee 250.

1pm lunch: remainder of the turkey bacon 100, wrap 100, fried egg 100, wine/kombucha mix 150...450.

3:30 kombucha and 2 last kiwis 150

4:45 found a protein bar 200

7:15pm dinner cooked cabbage 100, meatballs with a very little bit of cheese (frozen and friend had cooked it for me - I was saving it for a good time to reheat!) 350, leftover kombucha 50. 500-550? Wine/kombucha 150

Gummies 100

. And couple chocs at middle of night 100

1950

did a ton of reading a novel today :)

 

 

 

 

 

I'm happy to say yesterday i used my stepper, bike and upper body weights. Planning to walk outside in beautiful spring weather (64F) today with sunny skies.

I will be going thru my legal vocab words 2x today of the half i've studied.  

I will read for 20-30 mintues from my Proj Managment textbook.

I will read a book i have on my phone thru free amazon prime books - the book i had to return to the NY Public Library when i thought we were moving offices (we never did since it was the week this pademic was getting real in mid March). so i'm glad this book was on Amazon prime, i added the kindle app to my phone, and that i can continue to read it for FREE! it's amazing i can keep reading right where i left off. i started reading it yesterday or the day before and really enjoying the book. it's called Far From the Maddening Crowd. a very old classic that was turned into a movie as well.

Progress as of today: -3 lbs lost so far, only 1 lbs to go!

bearcountrygg on 04/06/2020:
I am sure leaning towards junk food around here too.....bars, jelly beans,,,animal crackers......I'm careful to at least eat one well rounded meal a day though.....must be the stress and boredom.

Horn_of_plenty on 04/06/2020:
Same here- trying to get some nutrition daily :-)


Donkey on 04/07/2020:
You made good use of your day! A nice mix of exercise and sedentary activities. Isn't it nice to have a good book to read???

Horn_of_plenty on 04/07/2020:
So thankful for a good book :-)



Horn_of_plenty - Sunday Apr 05, 2020
(counting calories/walking/elliptical/weights)
Weight: 113.0

edit - not the best eating lately...and going to bed hungry because i keep staying up too late...good to stay more busy, i guess, with more plans and then try to keep sleep a normal schedule.

__________________________________________________________

 Breakfast gummies 160, coffee 40, oatmeal cold with almond milk 200.

1pm lunch turkey bacon 150, egg 100, on a wrap 100. 350. Small orange and kombucha 150 tops.

2:30 till around 4:30pm (breaks, etc). strength upper body and abs , 15min stepper :),

much - later stationary bike with TV show 60 mintues!.

3pm chocolate 100, wine 150, wine 100 mixed with seltzer and stevia all during workout trying to remain at a higher carb intake sorta on purpose now ..also some ice cream light 150 cal.

6:30 couple chocolates 100

dinner salad and dressing 200, tofu 50, chips 300. 550. Gummies 150

2200.

-----------------------------------

i have ordered a food service where I will cook the meals at home starting end of next week as a trial ! The deal was great - free ! Just pay the 9.99 shipping. A friend gave me a code. So I will be eating well - chicken/pork/salmon starting end of next week, thank gosh! It's called Martha and Marley Spoon.   I will only be using the trial as the service usually costs I think around $70 a week for 3 meals with 2 servings each which is actually pretty good as I am thinking about it! Maybe I will continue during this isolation time, we will see. Perhaps I'll do it for two weeks.

Progress as of today: -3 lbs lost so far, only 1 lbs to go!

bearcountrygg on 04/05/2020:
I've used Hello Fresh and really liked it....there is also Blue Apron...and many more...there are a lot of codes out there...one good way to get codes is to go to youtube and look for one of these companies names in the title...and in the video..they usually will give their code......( look for the most recent vids.)

Horn_of_plenty on 04/05/2020:
Yes I’ve heard of those :)


bearcountrygg on 04/05/2020:
I hadn't heard of Martha and Marley spoon...and so I looked it up...It's a Martha Stewart product.....interesting.

Horn_of_plenty on 04/05/2020:
Yeah I hadn’t heard of this service I am using the trial for either until this week ;) the meals seem nice. I got to choose what meats and everything I wanted - good to do now I figured especially for 6 total meals for one person for 9.99!


Donkey on 04/05/2020:
I've never tried one of these services, but if I were single, I might. My husband eats too much to be satisfied with the portions that they give you.

Horn_of_plenty on 04/06/2020:
yes, those are the reasons i'm trying...and it will help my further my cooking skills with meats / fish which i def don't do enough on my own :) plus, the crazy low price of 9.99 for everything has me thinking it'd also be a good deal to actually buy a full week in a couple weeks for more cooking practice as you KNOW my meals could use some more nutritional benefits! :-)

Horn_of_plenty on 04/06/2020:
also, i keep my protein portions of meat/salmon on the small side, so this is a good plan for me. i totally understand that it wouldn't work for you...and anyways, after this, if i like something, i can always buy it myself at the supermarket and make these things again :)



Horn_of_plenty - Saturday Apr 04, 2020
(counting calories/walking/elliptical/weights)
Weight: 113.0

9:45am breakfast 2 fried eggs 150, wrap100, turkey bacon 100 coffee 50. 400.

11:20 gummies 200

12:30 reeces chocoate thins 120..really don't have a normal appetite for a lunch right now...ice cream 100

3pm snack: 2kiwiis 100, greek choc hazelnut yogurt gross 200

5:30-6:30  spiked seltzer and not sure what else 120, salad 150, tofu warmed with garlic powder 150, chips 300. Gummies 100

chocolate

2050 total excellent.

______________________________________

did my leg exercises in late morning, then took a shower at noon.

Hour walk - will go out for a walk today (in a local cemetary for a change of pace - yes, really) with Ricky. as long as it's open, we know it won't be crowded with people!

yesterday i stayed home as the weather was rainy and a good day to stay inside :)

i still haven't read chapter 4 or even started it. i think i'm taking a full break from the reading until monday of the textbook...i think tonight i'll push myself to read a web downloaded version of a book i had to return to the library that i was able to get off Amazon Prime, for free :)...i currently will use my phone as the way to read it as opposed to my laptop, would rather read my phone for now...i can adjust the font for reading :)

 honestly, with the textbook, maybe i'll just read it on weekdays. i'm sorta sick of the textbook for now.

 

Progress as of today: -3 lbs lost so far, only 1 lbs to go!

Donkey on 04/04/2020:
That's OK if you don't feel like having what we would normally define as "lunch". I've had "dessert" in the middle of the day and it holds me until the next meal. On the worst day of my life, I went out to dinner and had a huge peanut butter/fudge brownie thing. It was as big as my hand.

I love walking in cemeteries! It's so interesting to see the different names - especially the "Old School" names that you don't hear any more: Edna, Myrtle, etc. There is a cemetery near my work. A lot of the names are German! And then there are familiar names that I think, "Oh is that his/her ancestor?" or "Is that where (street name) got its name from?" I also look at it as a way to honor those who came before us, and most likely had it harder than we do now.

I completely agree to hold the textbook reading to weekdays. That's more work-related, and weekends should be for you.

Horn_of_plenty on 04/04/2020:
We enjoyed the cemetery. It’s a nice size and we easily spent an hour enjoying the weather and the walk. :-) there were several people there but not that it was crowded by any means :) it was a good way to get out and this one was a catholic cemetery only a few blocks from my apt....but we drove bc the entrance side is rather far to walk to! I just live near a back corner ....., not the entrance :)



Horn_of_plenty - Friday Apr 03, 2020
(counting calories/walking/elliptical/weights)
Weight: 113.0

10:30am Breakfast sour gummies 160, coffee 40, nature valley cookie with almond butter 200...400!

noon lunch wrap with turkey bacon 300 mustard, spiked seltzer 120

3:45pm chocolate pb mini easter eggs lol 100 by butterfinger

chocolate and gummies 200

dinner cooked a frozen Italian cauliflower pizza 400, fruit 100

around 1650 total.

 Did weights upper bod / abs, 15 min stepper , 35 min bike :-)

Progress as of today: -3 lbs lost so far, only 1 lbs to go!

bearcountrygg on 04/03/2020:
Yes...Those are the one's I was thinking of.

Horn_of_plenty on 04/03/2020:
wayyyy too addicted. already finished the other box of sour yellows! i used to have TWO boxes like a few days ago!


Donkey on 04/04/2020:
Way to go on the bike ride! how was the pizza? I wish you had taken a picture of it, but that's OK.

I thought of you last night, just couldn't get myself to do weights, other than my push-ups. I'll talk more about that in my own entry. But I'm glad someone around here is doing weights! (lol)

Oh those gummies --- I LOVE them!!!

Horn_of_plenty on 04/04/2020:
you've tried the gummies?

don't feel bad about not doing weights one day, just pick it up when you are able to soon!

the cauliflower crust was eaten as is...no sauce or cheese...it's a crust that is such a mix of ingredients that it was just satisfying enough to eat alone because it has a lot of seasonings...i'll take a picture next time i eat one...i've had them in my fridge for way over a year when i ordered a bulk of them at once..and i have 2 crusts left :)

Horn_of_plenty on 04/04/2020:
and yes, i need to use the bike MORE. that one was such a great purchase, for leg strength even if i don't push hard or get sweaty....i need to do more (often) on the bike :)


Donkey on 04/04/2020:
^ Oh I misunderstood about the pizza - now I get that you had only the crust. Nothing wrong with that - kind of akin to having naan or pita.

I haven't tried those specific gummies - I meant to say that I love ALL gummies, which is why I don't keep them in the house. I don't care for jello though.

Horn_of_plenty on 04/04/2020:
the crust is made with cauliflower/light amount of cheese/eggs so it's much more satisfying than naan or a pizza...it does have some protein and fat :) that is why i had it for dinner, it is big and contains about 300-400 calories i believe. i'll send you a link to what i ate.



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