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April 2017

March 2017

Carb Check Diet: Day 3 menu - eat breakfast like a king, lunch like a prince and dinner like a pauper

By Mike Thayer

Always try to make breakfast your biggest meal of the day.  The purpose is to refuel your body after a period of sleep, giving you the rest of the day to burn those calories.  And if you are going to eat carbs, in the morning is the time to do it. 

Breakfast

  • 3 eggs any style
  • 6 thin slices of deli ham
  • Two slices of American cheese

This is a go-to breakfast for me, delivering about 36 grams in protein and just 6 grams in carbs to your body.

Snack:

  • 6 - 8 baby carrots
  • One Tablespoon Ranch dressing, dash of seasoning salt

This snack has crunch and that satisfying savory taste of Ranch!   There's not a whole lot of protein in this snack, but it is satisfying nonetheless delivering about 1 gram in protein and 9 grams in carbs.  Cumulative total breakfast & snack:  37 grams in protein and 15 grams in carbs.

Lunch

  • 6 ounces of tuna salad
  • 2 Romaine lettuce leaves
  • 1/4 cup shredded cheddar cheese

It's a tuna salad wrap providing you with 26 grams in protein and about 5 grams in carbs.  Cumulative total for the day is 63 grams in protein and 20 grams in carbs.

Snack

  • 1/2 cup of whole milk cottage cheese

Don't do the 2% or the 'low fat', they won't keep you full until dinner, there isn't as much good fat and that also means not nearly as much flavor.  That's the key to cottage cheese, most folks have only tried the so-called 'low fat' varieties and they think that's what cottage cheese is supposed to taste like, hence the 'boring diet food' label.  Natural fat is good fat!  Get into that mindset.  EAT THE REAL DEAL and topped with a little black pepper, cottage cheese is delicious!  This snack delivers 12 grams of protein and 4 grams in carbs.  Cumulative total for the day is 75 grams in protein and 24 grams in carbs.

Dinner

  • 3 all beef hot dogs, prepared any style with a side of yellow mustard

This is a no nonsense dinner on a pauper budget, providing 18 grams in protein and 3 grams in carbs.    Cumulative total for the day is 93 grams in protein and 27 grams in carbs.

Now THAT is a royal day!

via www.carbcheckdiet.com



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Grilling Good Eats: Season your hot dogs

By Mike Thayer

Do you just throw hot dogs on the grill, as is?

Why?

You don't throw hamburgers on the grill unseasoned right?  You probably at least put some salt and pepper on those patties, perhaps some seasoning salt before placing them over the coals.

When it comes to steak, chops, or chicken, again, you're probably hitting them with salt and pepper, if not a dry rub or a marinade before grilling.

So why aren't you doing the same thing with hot dogs?

Kick things up a notch.  Hot dogs are great grill fare and a go-to for many folks, so they deserve the same attention you would give that steak, chop, chicken breast or burger.

I don't put naked hot dogs on the grill.  My go-to is to dress them first with olive oil and seasoning salt or my signature dry rub.  It just makes for a better bite!

A salted and peppered hot dog on a bun with all the condiments is better than a naked hot dog on a bun with condiments.  The salt and pepper embraces and enhances the charcoal flavor.  An olive oil and dry rubbed hot dog is even better!   Mrs. Dash is a great alternative if you're worried (paranoid... just drink more water) about sodium levels. 

Dressing alternatives: 

  • Brush on some BBQ sauce, before putting them over the coals
  • Hit them with mustard, any variety
  • "Frost" them with Sriracha, for a hot link kind of bite
  • Marinade them in soy or Terriyaki for some Asian flare (Excellent with shredded Napa cabbage, pickled carrots and cilantro)

Play with the flavors, half the fun in grilling!

via www.grillinggoodeats.com


Changes to area transit Bongo service

Bus riders who rely on Bongo (Bus on the Go) information to plan their local trips, may notice minor disruptions to service over the next week while changes are being made to the technology beginning Friday, March 31, 2017. Customers should note that there will be no change to the website or app’s look and function. Modifications will impact internal operations only. These changes will impact City of Iowa City, City of Coralville, and University of Iowa CAMBUS customers.

The Bongo phone number, 319-471-4155 will be temporarily disabled during this time and is expected to be available by April 17. Transit offices can be reached directly at the following numbers to receive scheduling information:

  • Iowa City – 319-356-5151
  • Coralville – 319-248-1790
  • University of Iowa CAMBUS – 319-335-8633 

Kimball Road to close for Gateway Project work

Kimball Road will temporarily close for water main work that will allow for water service to continue throughout the duration of the Iowa City Gateway Project.

The road will close to traffic east of the Gilbert Street intersection beginning at 9 a.m. on Friday, March 31, 2017 and will be back-filled, re-paved and reopened by 7 a.m. on Monday, April 3. Drivers will need to take a different route during this time.

The Iowa City Gateway Project is a flood mitigation project that will elevate Dubuque Street while also raising and replacing the Park Road Bridge. To receive project updates sign-up for City of Iowa City e-subscriptions and follow the City of Iowa City on Facebook and Twitter using #ICgateway. To learn more, visit icgov.org/gatewayproject


Teaching the Next Generation: The Garden as Your Classroom

Learn how to use the garden as your classroom in April.

In partnership with Field to Family and Backyard Abundance, Iowa City Parks and Recreation will host a school garden workshop, “Teaching the Next Generation: The Garden as Your Classroom” on Saturday, April 8, 2017 at the Robert A. Lee Recreation Center Outdoor Classroom, 220 S. Gilbert St. This class is open to teachers, school district staff, early care and education providers, garden volunteers and all who are interested in using gardening as an education tool in Johnson and neighboring counties. 

Presenters at this free workshop will share school district and community resources that support learning about the outdoor environment, showcase versatile designs for outdoor classrooms, demonstrate activities that support new science standards, and offer hands-on lessons in the garden for PreK-12 students.

Presenters include:

  • Kelly Hanson, Farm to Early Care Education Program Specialist with the Iowa Association for the Education of Young Children, will share pre-K garden learning activities.
  • Jen Kardos, Co-Director Backyard Abundance, along with Jenni Mettemeyer, Shimek school garden leader, will demonstrate ways to use elementary science curriculum (FOSS) in the garden.
  • Michelle Kenyon, Field to Family Program Director and ICCSD Farm to School Coordinator, will cover general resources available to school gardeners and those creating and maintaining outdoor classroom space.
  • Elizabeth Maas, Restoration Ecologist, Kirkwood Community College, will demonstrate an activity following the Next Generation Science Standards
  • Breanna Shea, Outreach Coordinator and Tony Loeser, Water Resources Engineer from Iowa Flood Center will demonstrate a new community resource to teach about water quality.

“This event features a hands-on component that demonstrates how to teach current district science curriculum in the garden,” explains Jen Kardos, Co-Director of Backyard Abundance. “Being thoughtful in the design of our school gardens means they can be used as outdoor classrooms effectively without adding to a teacher’s workload.”

In addition to the activities listed, the Iowa Flood Center will demonstrate a new, interactive erosion table, highlighting how it can be used in teaching outdoor ecology.

Iowa City Parks and Recreation received a DNR REAP Conservation Education Program grant to partner with the Iowa Flood Center on new water quality educational classes, which will compliment the City's growing line of ecology programs.

To register for the garden workshop, visit the Iowa City Parks and Recreation registration website: 

via www.corridorsearch.com


Approximately 2,700 International trucks recalled

Navistar has announced it is recalling approximately 2,700 International trucks because of a problem that could cause the air brakes to lose pressure.

Affected trucks include 2017 International LoneStar models manufactured between June 7 and Dec. 20, 2016; 2016-2017 International ProStar models manufactured between May 5, 2015 and Dec. 22, 2016; 2016-2018 International LT models manufactured between June 1, 2015 and Jan. 12, 2017; and 2017-2018 International RH models manufactured between March 30, 2016 and Dec. 14, 2016.

via www.overdriveonline.com


Bulkley Trucking awards top drivers $25,000 in bonuses

Local transportation company Bulkley Trucking honored its award recipients on Monday, March 27, with a company-wide barbecue cookout. A total of $25,000 in bonuses were awarded to Long Haul Driver of the Year Angie Mollett, Local Driver of the Year Loren Lux, and two Million Mile Award recipients, Angie Mollett and Danny Haynes.

The three recipients have more than 23 combined years with the company.

“Drivers are the backbone of the company,” Dispatch Manager Gary Stuart said, “and it is a pleasure to work with drivers like these who take pride in their work and see the benefits of sticking with Bulkley Trucking for the long haul.”

via www.myssnews.com


Trucking Industry Provision In Transportation Deal Draws Fury From Environmentalists

Environmental groups are furious over a piece of the transportation funding deal reached this week by California Gov. Jerry Brown and Democratic legislative leaders that would delay stricter air quality regulations on commercial trucks.

The provision was tucked into the transportation deal to win the neutrality of the trucking industry, which would bear the brunt of the two diesel tax increases in the legislation.

This did not go over well with environmental advocates.

“We’re opposed to a last-minute dirty deal,” says Bill Magavern with the Coalition for Clean Air.

“To have this poison pill emerge at the 11th hour, it’s just incredibly disappointing,” adds the Sierra Club's Kathryn Phillips.

Environmentalists say reducing truck emissions is crucial to improving California’s air quality. But under the proposal, the state would not be able to require the truckers to retire, replace or retrofit their vehicles until the trucks are 13 years old, or have either reached 800,000 miles or 18 years old.

“This could cause a big problem if our air agencies are trying to clean up the trucks on the road that are causing pollution,” Magavern says.

via www.capradio.org


Looking Forward to Competition Barbeque

Ladies and gentlemen, I am pleased to announce that I am now a Certified Competition BBQ Judge and member of the Kansas City Barbeque Society. Being a Certified Barbeque Judge means not only that I get to taste award-winning barbeque.... I get to help determine which barbeque wins those awards. It's about America's cuisine - barbeque! Grading world-class chicken, pulled pork, ribs and brisket, does it get any better than that?

~ Mike Thayer

via www.grillinggoodeats.com


LeBron James Passes Shaquille O'Neal for 7th on NBA's All-Time Scoring List | Bleacher Report

LeBron James' ascent up the NBA's scoring list continued Thursday, as he passed Shaquille O'Neal for seventh all-time in the fourth quarter of the Cleveland Cavaliers' 99-93 loss to the Chicago Bulls.

James, 32, hit the first of three free-throw attempts with 4:28 remaining in the fourth quarter to pass O'Neal. He entered the game 24 points away from eclipsing the center and finished with 26 points, giving him 28,599 for his career.

via bleacherreport.com