<p>Sometimes I think that the early morning respiratory problems are due to the colder nights where the forced hot air is running a lot more. Maybe a humidifier would help (we run one in the other room).</p>
<p>idad, thought of you as I was listening this morning to an interview with Dr. Robert Lustig on the Diane Rehm show. Talking about his new book, Fat Chance. Good stuff.</p>
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<p>It’s all about the look idad! 
I wore an Under Armour t-shirt underneath an adidas fleece pullover with Under Armour Golf pants for work today… :)</p>
<p>Did weights today. I was able to do my whole routine, but I had to do some of the exercises slower than usual so as not to annoy the achy tendons. I think I’ll try a little running later this week.</p>
<p>Thanks, PlantMom. They don’t have it up yet, but it looks like there should be a podcast of the Lustig interview…</p>
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<p>Amen, to that. I’m sporting a classic winter “look” with a bargain basement down vest from the clearance rack at TJ MAXX. [Bernardo</a>, I think it’s a Nordstrom brand. 700 fill goose down, red vest.](<a href=“http://cdnb.lystit.com/photos/2012/07/21/bernardo-red-packable-quilted-packable-down-vest-product-2-4246558-486107073_large_flex.jpeg]Bernardo”>http://cdnb.lystit.com/photos/2012/07/21/bernardo-red-packable-quilted-packable-down-vest-product-2-4246558-486107073_large_flex.jpeg)$32. Not bad. It’s not shiny like the photo. More of of a matte nylon. I’ve never had a down vest, but it’s actually very comfy for a little extra warmth.</p>
![http://cdnb.lystit.com/photos/2012/07/21/bernardo-red-packable-quilted-packable-down-vest-product-2-4246558-486107073_large_flex.jpeg]Bernardo](http://cdnb.lystit.com/photos/2012/07/21/bernardo-red-packable-quilted-packable-down-vest-product-2-4246558-486107073_large_flex.jpeg%5DBernardo){kind=link}
<p>Ran 5.3 miles at lunch. The running at lunch thing worked a little better when I was a much faster runner. (looonnnnggg lunch…) I am extremely quick at getting ready and then back ready for work, though. It was nice to have sunshine and 44 degrees. </p>
<p>My webmail account (personal) was hacked overnight. BCE- how does that happen? I guess quite a few yahoo/bellsouth accounts were hacked. Anyway, everyone I’ve ever emailed in the last 6 years is letting me know I was hacked, so I had a lot of emails to deal with today, too.</p>
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<p>The usual reasons are an easy-to-guess password and the same password used on a forum or commercial website that was hacked. The best solution is to use a long password including upper and lower case letters and special characters and to not reuse passwords on multiple sites.</p>
<p>There are other possibilities such as key-loggers on your machines or machines that you use but do not own. This doesn’t happen as much. In general, it’s a good idea to run extensive malware scans on your systems when this happens. We always do this when we suspect any kind of system compromise. Son had his Yahoo Mail account hacked a few years ago. I asked him what he used for a password and it was something like passw0rd. That was from his pre-paranoid days. He uses strong passwords these days. We did malware scans on our systems and do these regularly (at least once a month).</p>
<p>This happened totally on the internet and not on my computer. The password was not one I use anywhere else, which is strange. The email addresses they lifted were on the webmail contacts and not on my iPhone, iPad or PC. I did change the password, of course. One of the links it sent was for some sort of weight loss product, and I got some responses from people who thought I was seriously sending it to them! Uh-oh.</p>
<p>It might have just been a brute-force attack then. I’ve seen a few of these on my email forums in the past few days. It’s possible that there was a problem at Yahoo too. I’ll keep an eye out on slashdot for articles.</p>
<p>Thanks!..</p>
<p>[Yahoo</a> Mail Allegedly Hacked via XSS Exploit](<a href=“http://thenextweb.com/insider/2013/01/07/yahoo-mail-users-hit-by-widespread-hacking-xss-exploit-seemingly-to-blame/]Yahoo”>Yahoo Mail Allegedly Hacked via XSS Exploit)</p>
<p>Yep. That’s it. I’m pretty positive I didn’t click on any links, though. I try to be careful about that, but who knows with all the facebook stuff etc. Thanks!</p>
<p>Heading to Vegas for ces show. Last time I was here drove over to death valley and ran there. Like taking different day trips when I’m here to get away from the nonsense.</p>
<p>ohio- I have run at Red Rock Canyon (not too far out of town) and also from the Strip through and beyond the UNLV campus, which isn’t too bad. I’ve also run along the Strip in the morning, but it’s a pain because you have to go up and over a number of the intersections. Good luck!</p>
<p>Hoover Dam is a nice little side trip from Vegas.</p>
<p>Or for exercise, just walk from someplace on the strip, like the Mirage, to the Convention Center. It’s only “a few blocks…”</p>
<p>Or, you could scare off a lot of weight on the roller coaster on the outside of New York, New York. I don’t know WHAT I was thinking agreeing to ride that with my daughter…</p>
<p>Off to the basement. I’ve got four Robert Lustig, sugar is the devil’s right hand, podcasts que’d up on the iPod, including the radio show interview PlantMom mentioned. That should be like a booster shot innoculating me for another year against the temptations of the candy aisle in the grocery store. Remind me to go back and listen again right before Halloween! :)</p>
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<p>Those stairways would be GREAT for doing run up/walk down, repeat, intervals! I bet it wouldn’t take many reps to get me bent over, hands on my knees, panting like a dog. I’d probably have to get new batteries for my heart rate monitor!</p>
<p>Beautiful weather here so I walked to work. Why not? All downhill on the way there, all uphill on the way home. Good thing or I wouldn’t have gone to work. So I’ve had three vigorous walks today (so far) - around 7 miles. That’s pretty good for me. </p>
<p>A few months ago I started getting emails from a cc member that I am also facebook friends with - suggesting that I try a certain weight loss product. She also posts in this thread. I wonder if I sent her any back?</p>
<p>Great workout! Just about everything was good in it, except maybe the single leg deadlifts. Chin ups were the best I’ve done in a long time. Long slow chin ups without any flailing around. Two sets of 4, then 2.</p>
<p>I skipped the combo lift and substituted HOPS challenge at the end. Sets of 10 squats, 10 pushups, and 10 kettle bell swings. Starting every two minutes. I pushed on and did three sets to finish my workout. I was pretty much sucking wind by that point.</p>
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<p>Had great accompaniment. A terrific NPR radio interview with Lustig. Here’s the link or it’s on iTunes. </p>
<p>[Dr</a>. Robert Lustig: “Fat Chance: Beating The Odds Against Sugar, Processed Food, Obesity, and Disease” | The Diane Rehm Show from WAMU and NPR](<a href=“Diane Rehm”>Dr. Robert Lustig: "Fat Chance: Beating The Odds Against Sugar, Processed Food, Obesity, and Disease" - Diane Rehm)</p>
<p>Lustig saved the best for last. A call from a registered dietician of 30 years who wanted him to agree that it’s all just calories in and calories out and that people just need to eat less, move more, and eat a high carb/low fat diet to lose weight. Lustig started his answer by saying that he could not disagree more with everything she just said and that dieticians giving that advice are a major part of the obesity problem. Hard not to do a good set of chin ups listening to Lustig kneecap some dietician giving bad advice.</p>
<p>He started by listing four foods where a calorie is clearly not a just a calorie. Almonds. For every 160 calories you eat, the fiber in the nuts means that you only absorb 130 calories. Oil. The calories from Omega 3 fish oils make you healthier. The calories from trans fats kill you, kill you even worse than sugar. Protein. The body burns twice as many calories metabolizing protein for energy than it does metabolizing carbohydrate. Fructose. Glucose is metabolized by every part of the body. Fructose is only metabolized by the liver. A fructose calorie is not the same as a glucose calorie…</p>
<p>4.1 miles yesterday. It was very cold last night so I didn’t work in the basement. We should have warmer weather for several days which should make life more comfortable.</p>
<p>A note that my gym, like most I suppose, is crammed with people I’ve never - or rarely - seen before. They have no idea how long the road to fitness is. Most won’t stick with it. Most who do won’t work hard enough to get to where they want, though at least doing something helps.</p>