A Thanksgiving Mandala...

I wake up each morning with gratitude in my heart.  I found this graphic - which is a great reference and a reminder of all the many areas of my life for which I am grateful.  I do see that MY FAITH is missing here - an all-important one.  Ideally, I need to personalize this (i.e. make one on my own).

Wildly Alive Weight Loss (WAWL) - Orientation - Parts 1 - 5

As soon as I completed the 10 Day Body reset last week, I received and accepted a scholarship from Nichole to the Orientation and Module 1 of her Wildly Alive Weight Loss Program.  Just one day after completing the 10 Day Body Reset, I began my orientation to WAWL.  I went "gung ho" on Day 1 and Day 2 and then slowed down a bit on Day 3.  Today is Day 4 and I'm right back on track!   I've completed Parts 1 and 2 of the Orientation and tomorrow I will begin Part 3.  Each part takes two days to complete.   Along with WAWL, I'm also tracking my food intake again with WW online tools.  I'm adjusting my eating as I realized I have been eating  more than I need to - a good reason to get back to tracking!  I'm now seven pounds over the weight I was when I first arrived here in North Texas 16 months ago.  I hope that by focusing again on my journey, I will get back into my size 14's and eventually even lower.   More importantly, I want to feel strong, energetic and generally  improve my well-being.  Carrying around extra weight seems to do just the opposite!

Here is the general format for each part of the Orientation:  each part includes a checklist, an audio with instructions by Nichole, and a packet of activities and/or questions and answers.  In addition, on Facebook, there is a WAWL Sisterhood Forum for members of WAWL,  and on the Website (some are also available on YouTube) , there are exercise and motivation videos created by Nicole.  The website also has informative links and videos from other experts in the field of nutrition, and other health topics and access to recordings of past conference calls which consist of discussions on various topics with the members of WAWL.  There are many more resources on the website than I can possibly list - including "extra credit" assignments.  It is truly a comprehensive program!

I will write a short synopsis of each Part as I go through and complete each of them:

Part 1 of the Orientation was more about getting organized which is a KEY to success for weight loss.  Along with organization comes setting up a daily routine and following certain steps which in themselves facilitate the journey to weight loss.   I am working hard at keeping to the time I've set aside to work on my program.   No excuses.  After all,  between Facebook and working on my health, the choice really should be an easy one!   (completed Tuesday, November 4)

Part 2  delved into questions and answers about what has happened in the past year of our lives.  It is entitled "Celebrating and Releasing the 12 Months/The Past".  Other aspects of Day 2 addressed exercise  (45 minutes of aerobics) and nutrition (adding veggies to at least one meal each day).  I completed each component of Part 2 successfully - and I do feel a sense of accomplishment! (Completed Thursday, November 6)

Part 3 included strength workouts (30 minutes in two days) so I did a pilates workout.  However, the real focus on Part 3 was identifying my "limiting beliefs".   Basically, what they are are "beliefs" we hold onto about ourselves that actually sabotage our weight loss journey.  I had to think hard before coming to terms with some of mine.   I know I get frustrated because frankly I get tired of the yo-yo effect - lose a few pounds, gain a few pounds.  I was successful a few times in my life, but eventually some of the weight crept back up each time.  I also get distracted a lot - and then stop doing what's good for my body i.e. stop taking care of myself.  I do have a love/hate relationship with myself.   I don't enjoy trying on clothes or seeing my body in the mirror (thus the "hate" relationship) when I've gained weight - but then I have the opposite reactions when I've lost weight!   I think I also have a love/hate relationship with food and get upset at myself when I eat food that truly is not healthy nor does it make me FEEL healthy!   After reading Nichole's e-book "Be a Food L.O.V.E.R." , I agree that my relationship with my body is directly related to my relationship with food.   Clearly, a big part of this "Orientation" is delving deeply into ourselves.  Nichole believes strongly that once we discard the "limiting beliefs" and heal our relationship with our bodies as well as with food, our journey will begin to take us wherever we want to go!  I do love that concept!

Part 4 is primarily about setting up "Dreams into Reality" short-term and long-term goals as well as identifying what I want my core desire feelings to be each and every day. (i.e. excited, connected, grateful, confident, energetic" etc.  It's about setting up goals for all aspects of our life (not just weight loss) - in a very specific format i.e. in the present tense, using authentic language (in our own words) etc.  Ex:  I am feeling connected with all members of my immediate family.  After we identify our personal goals, we are to choose those that are high priority (as rated on a "believability meter" and write them on goal cards,  and then say them out loud to ourselves each day, or even twice a day (morning and night)! The premises, of course, is with repetition, we will actually begin believing that these goals are attainable and we will subsequently do what we need to do to reach them - which is why they are called our "manifestation goals".   In addition, Part 4 asks us to list the things that we already love about our own body - which is something I found to be difficult to do!   It's also about setting up a "When Helga Attacks Action Plan" (Helga is what Nichole calls our self-sabotaging voice).   What steps will I take when I begin to lose confidence in myself and my ability to follow through with this program, or when I start believing that I cannot reach the goals I've set for myself.

Part 5 is less intense than parts 3 and 4 as it includes a 1) Health Evaluation and Testing of Endurance and Physical Ability 2) Measurements 3) Finding a supportive sister (thanks to my friend, Elaine, that part was easy!  :)   4) buying dumbbells (have plenty of those!)  5)  Self-assessment on such topics as physical energy, sleep, emotional well-being, and food cravings  and 6)  program commitment agreement and general suggestions and advice on following the program.  

 I was glad to hear from others in the forum that the Orientation was "tough" and took a lot of time!   It sure has for me!   But as I've mentioned to my supportive sister,  I've felt a true sense of accomplishment each time I completed one of the five parts of the Orientation.   I know I will be modifying some aspects of it as I go through the program - such as my limiting beliefs and short/long-term goals as they are not set in cement!

I will say that so far, this is a weight loss program like no other I've seen!  It seems to be very comprehensive - a holistic approach to weight loss, not just tracking points, and exercising.   As I also mentioned to Elaine,  I know what I will get out of the program will depend on how much energy I put into it!  I'm looking forward to feeling surrounded by more positive energy, more energetic,  more connected to those around me, more goal-oriented, and more Wildly Alive!   :)

My plan is to continue blogging my journey….next will be as assessment of Module 1.

7 Healthy Habits to Do Each Morning - from Krista Butler (Mind Body Green)

I've learned that I set the tone of the day by whatever routine I use at the very beginning of the day.

Here is a morning routine I am striving towards -

1. Drink a glass of water as soon as you wake up. 

This rehydrates your body, revs up your digestive system, and gets things flowing. You may notice positive changes like clearer skin and better digestion. Bonus points if you add a squeeze of fresh lemon juice or a teaspoon of apple cider vinegar. 

2. Do not check your email or phone for at least an hour.

Do you sleep with your cell phone next to you and grab for it first thing when you wake? This is not a good habit. If you choose to resist the temptation to check your email and Facebook feed until at least an hour after waking up, you'll find that your mind is more clear, focused and happy. 

3. Think of one thing for which you have gratitude. 

This sets the stage for positivity throughout the day. If you come up with three or five things, even better. 

4. Step outside and take a deep breath.

Fill your lungs with fresh air. Even if it’s cold outside. This only takes 10 seconds! It reminds you that you are alive and breathing. 

5. Move your body.

You don’t necessarily have to do an intense workout before breakfast, but moving your body even a little is a great way to get the blood flowing and shake the body into wake-up mode. Simply doing a few stretches is a great option. Or turn on your favorite song and dance like no one is watching. 

6. Take time to eat a healthy breakfast.

Rather than reaching for a box of cereal, focus on getting real foods in your body. Eggs, soaked oats, and smoothies are all great options. (And they really don’t take that much time to prepare.) Try it out. 

7. Say your affirmations. 

Look into the mirror and say something positive to yourself. Some ideas: 

• I radiate beauty, confidence and grace.
• Every cell in my body is healthy and vibrant.
• I feel great when I take care of myself.

Body Reset - completed!!

It's always hard to get back on the wagon, but I am definitely back on now, thanks to the 10 Day Reset Program which I officially started on October 21st.  It took me a bit longer than ten day to get through the program but I'm proud of myself for sticking to it and completing it!  It has given me a kickstart to get back on my journey and now it's a matter of keeping a positive attitude and continuing to believe that what I'm doing is something I need to keep doing for myself!

Yes, I've completed the Body Reset, but it is definitely not the end;  in fact, what it really is is a new beginning!   Each time I've set up a routine for myself,  and stuck to it, I've reaped a degree of success.  Even if I get off the my journey again, I now have the Body Reset Program to fall back on as a great way to get back on that wagon.

So my journey continues…this week,  I will begin a program called the Wildly Alive Weight Loss Program, as developed by Nichole Kellerman - which is a continuation and expansion of what I've been doing on the Body Reset.  I will get a Kickstart into the Program with the Bonus she has offered me after completing the Body Reset - and it will take me into the month of December.   I expect tomorrow's coaching chat with Nichole to be the perfect timing to add motivation and support to my determination to keep going on my journey.  

Aside from the Bonus gift which Nichole offered on a video which I received,  here is her message for the last day of the Reset:

Last and final day, make sure you go out with a BANG (meaning stick with it, don't just give up today).

 But again, there is more to come after this 10 days :)….

And the I LOVE ME message for today….

Today's "Function (over form) Focus" is your *ENTIRE* body - that continues to give to you, day in and day out, 24-7 without 1 single complaint . Today notice your ENTIRE BODY and all it does for you (as you're going about your normal day-to-day stuff be sure to just say, "BODY, YOU ROCK!"). 

Movement for today:

Walking - 2 miles

Meditation Movement (yoga)

Food Journal:

B - toast w/pb;  greek yogurt;  coffee w/creamer

L - turkey sandwich;  grapes

D - grilled salmon, veggies and a salad

Snacks:  1/2 slice of banana bread; small cream cheese roll-up (at church social)


Addendum:  I just realized that I missed one of the most important parts of today's message from Nichole, one that I completely agree with:

LAST Loving Swift Kick: By now I am SURE you have started feeling some incredible effects from all this movement + nutrition + love! Energy, clarity, strength, confidence and the list goes on. This is not the end, it's only the beginning! Keep going!

Body Reset - a Re-do of Day 9

I had a "bad day" yesterday (it was Halloween - so, yes, too much candy!) and I was tempted to delete yesterday's Day 9 and start anew today.  However, I decided that a 'bad day' is part of my journey.  I have to remind myself that I'm not perfect and days like yesterday will happen again.  I just have to pull myself back up and keep right on going!

Today, I've had a good day in every way!  I woke up and had my hot water and lemon, followed by a healthy breakfast.   I then took a two mile walk in the country with my granddaughter - and, wow! - does she keep me going!   I'm heading towards 9,000K of steps on my Fitbit as I write this and the day is not yet over.  ADDENDUM:  I reached 10,200 steps today!  

More "good stuff" to report - tomorrow I'll be "ending" (but not really) my 10 Day Body Reset.  Actually, I'll be continuing my journey with Nichole for another 4 to 6 weeks as she has offered me a "scholarship" to join her WAWL program  (Wildly Alive Weight Loss) for an additional month and I've decided to accept!   I've also been invited to have a coaching chat with Nichole on the phone for 15 minutes on Monday!  How cool is that!  I'm amazed that she's giving so generously of her time as she's about to begin an incredible journey of her own - a three week trip to Africa as a volunteer working with children!  

Body Reset - Day 9

Day 9 - already???  Wow!  I feel like I'm really getting into my program again!   I'm enjoying Nichole's affirmations - the one above came in Day 9's e-mail!    Here's her message for the day -

You + your body = powerful BEYOND measure. Don't forget that equation, okay?

Today's "Function (over form) Focus" is your spine - that gives you the ability to stand tall, protects your spinal cord (that does so much as well), and gives you the ability to twist and move. Today notice your spine and all it does for you (as you are sitting here reading this or standing tall in a mirror, notice your incredible spine).

So it looks like I'll need to do some twisting and turning today - Chubby Checker, anyone? :)   Actually, Nichole's  warm-ups and Meditation Exercise (yoga)  have lots of twisting and turning so I'm making that my choice of movement for the day - as well as my walking routine which I plan to increase today.   

Will add more to this entry at the end of the day…

Addendum:  

Yesterday was Halloween so I ended up doing NO exercise!  I also got off my "healthy food choices" program and ate way too much chocolate…I plan to re-do Day 9 tomorrow - no excuses!   I am not going to beat myself up about it - for the very reason that I've posted on the border above - I need to be kind and loving to myself during the good times and the bad times!  

Body Reset - Day 8 - and a HUGE SURPRISE

So this is what I got in my e-mail today!!!   Yay, me!    I love seeing these "Fitbit" badges - makes me feel like I'm really doing something wonderful for me and my health!   :)

I had another good day - got in lots of walking as well as a Leslie Sansone  workout!

Have to share Nichole's message to me on the I LOVE ME homework as it made me smile:

Today's "Function (over form) Focus" is your breasts - (yes, your breasts). Your breasts' main function is to produce milk for your children. Yes, I understand that this does not serve you every day, BUT the fact that our bodies has the ability to do something THAT amazing is still something to be grateful for (just look down sometime today and say, "Tata's  you're pretty amazing"). 

Today's Food Journal:

B - oatmeal and banana

L - soup (tomato bisque) and small asparagus quiche

D - roast chicken, veggies, and roast potatoes

Gave myself a dessert tonight - 2 homemade chocolate chip cookies

Snacks - Greek yogurt;  fruit

Body Reset - Day 7

This is my "new" mantra!   Having said that, the good news is even though I'm learning to pay less attention to that number on the scale,  I am feeling better about myself and the way I feel, the way I look, and the way my clothes fit!   That seems to be the real key - if I can get back into my size 14, and eventually an even lower size,   that would be great!

Had a good day today!   As I mentioned above, I am finally seeing some results and getting back into some of the clothing I hadn't been able to get into makes me feel like my hard work is really helping me become healthier!  Other tangible results are  -  I am feeling less bloated - and my energy level is slowly climbing back up as is my endurance.   I actually feel lighter on my feet when I walk!  :)

Here is my Food Journal for today:
B - two 40 calorie slices of toast with pb;   banana

L- big veggie salad with grilled chicken

D -  chicken and veggies

Snacks;  greek yogurt,  fruit;   dark chocolate

Body Reset - Day 6

This poster is just to get me started for the day….love the messages here - and they come directly from Nichole!   I'm going to put this on my desktop as well!

Today was a "Flying Solo" day - meaning we could basically do what we wanted - or do nothing at all.  I chose to walk with Leslie Sansone - just a fast one mile walk.  I also got in steps at the grocery store - but it all added up to only about 5400 steps.  Low as I've been trying to get at least to 7K.

Here is today's food journal:

B- Oatmeal and banana

L- tomato bisque soup (150 calories);  1/2 turkey and cranberry sandwich (at McAllister's Deli)

D- spaghetti and meatballs;  large salad

Snacks:   tangerines (2);  grapes;   Greek yogurt

Body Reset - Day 5

My focus continues to be adding movement/planned exercise to my day.  There are a ton of benefits from walking so I've been increasing my steps day by day. Today, I got in 7200 steps.  I also did the warm-up (5 minutes) and most of the Body-Mind Workout (about 25 minutes) from Nichole's program.  All of these efforts to keep moving I know are helping me on my journey to good health.  I posted the above reminder of Exercise Benefits here and on my desktop.   When I start finding excuses not to exercise,  it will serve as a reminder of WHY exercise is good for me.

Today's  message from Nichole and  I LOVE ME homework:

You're doing it, Elizabeth: you are healing your relationship with your body after a long drawn out battle. There is no looking back or feeling guilt. Look at this like a new beginning.

Isn't this so great? You have a new best friend! And you're no longer going to take her for granted for all she does for you, right?

Right! Here is an affirmation:

"Thank you my beautiful body, for giving so much... Even when I gave you little rest, no water, crappy food and beat you up all the time, thank you for your unconditional love. I'm sorry and I love you."


Today's "Function (over form) Focus" is your legs & feet - which carry you around each day. Taking you to work, walking up and down stairs and getting you around in your life. Today notice your legs and feet, and all they do for you (as they are getting you into and out of your car, up the stairs and around your house).

 Food Journal:

B- scrambled eggs with cheese;  3 small sausages;  a small apple studel

L - turkey sandwich;   Greek Yogurt

D- chicken breast;  broccoli;  2 tbs pasta;   strawberries

Snack:  grapes;  dark chocolate

Body Reset - Day 4

I got in 2 miles of walking today - still need to build up more stamina as I am just this week returning to a walking routine after having stopped for over a month.  Nevertheless, each day, I am feeling better - not only from walking again, but also from adding some  of the other workouts included in this Body Reset.  Today, I was introduced to yoga stretches. I only got through about 1/2 of the workout and will add more each time.  There are a few I cannot do as it places too much pressure on my weak knees.   I posted the above poster as a reminder of just a few of the benefits of stretching - there are many more!   This is something I have not added to my repertoire in the past and it's something feel is too beneficial to ignore.   The 39 minute warm-up and stretch video is now on my computer desktop as a download so I can use it anytime!  Incidentally, it is vital to do a warm-up before doing any kind of stretch routine.

Here is today's "I LOVE ME" Assignment:

Are you feeling the love, Elizabeth? Are you starting to feel that beautiful bright light inside of you shine bright? Are you feeling the glow?

 You know that bright light, that warmth you feel -  that's you. The real you coming through and stepping out into the light.

 Today's "Function (over form) Focus" is your heart & lungs - which are working for you non-stop, 24-7, without an ounce of thought. Today notice your heart and lungs, and all they do for you (as you are walking *feel* them giving to you).

Food Journal:

B - oatmeal and banana

L- bean and veggie soup (home-made); 1/4 of grilled cheese sandwich

D - baked haddock;  steamed veggies;  mashed potatoes

Snacks - grapes

I also want to share what Nichole wrote in her e-mail today as I have to say it certainly rings true:

When you give to yourself and your health on a regular basis, your productivity level shoots through the roof! PLUS - all the people in your life benefit from your radiant health. 

Investigate this a bit... I know the reason why you are here with me today is because you have put yourself on the back burner one too many times.

Make this program some solid evidence that when you make time for you, all the stuff on your "to-do" list gets checked off much faster, and with pleasure!

Body Reset - Day 3

I got in a nice long walk  (1.7 miles) today  - would have gotten in more but it was too warm for me - humidity was high.   We're having unseasonably warm weather - in fact, tomorrow it's supposed to reach 90!

Here are the "I Love Me" assignments and Nichole's message  for Day 3:

Doesn't looking into YOUR OWN eyes feel like something you've never done before? Does your stomach turn just a bit every time it happens?

I believe that is your body saying, "YES. I love this" :).

You are doing great, stay with me.


Today's "Function (over form) Focus" is your stomach (one of the most hated parts of a woman's body). Your stomach digest your food, and lets not forget the most amazing thing it does - it houses your child as it is being created (!WOW!). 

Today notice your stomach, and all the amazing things it does for YOUR existence.

Food Journal:

B - oatmeal;  banana

L - turkey sandwich w/40 calorie bread;  hummus and chips

D - 2 slices of pizza;  salad

Snacks:   grapes;  2 squares of dark chocolate;  nuts and seeds

Body Reset - Day 2

Today's homework assignment:

30 min - walking at mall;  25 min - Body/Mind Workout (Nichole)

I Love Me affirmation:  post-its placed on mirror and read out loud   (see poster above)

Today's "Function (over form) Focus" is your eyes - which give you the ability to see all of the beauty around you, including your loved ones' faces. Today be grateful for your eyes, and all they do for you (as you are reading, looking into someones eyes or see the beauty outside).

Food Journal:
B - two 45 calorie toasts w/natural pb
Greek yogurt

L - lentil and vegetable soup;  crackers and cheese

D - chicken and veg. stirfry - 1 tbs. white rice - 2 mini spring rolls (veggie)
 dessert -  1/2 cup ice cream w/raspberries

Snack - grapes;  1 tbs seeds and nuts

My own personal assessment:  need to be more focused and better organized

Body Reset - Day 1

I chose to begin the Body Reset today by walking - it's become my favorite exercise and one I haven't done enough of lately.  I got in over 9,000 steps today and felt so energized - thus I chose the above poster to emphasize what walking truly does for me - it energizes my life!   When I don't walk, I become lethargic and generally lacking energy.   

I did well on the Nutrition part of the program - even stopped my cravings for sweets!    

Food Journal:
Breakfast-   banana, toast (45 calorie bread) w/natural pb and honey.   

Imid-morning snack - Greek yogurt.  

For lunch, I had a quinoa salad packed with seeds and veggies and some fruit.   

Dinner consisted of homemade soup with beans, kale, spinach and veggies and a grilled tomato-cheese-bacon open face sandwich.  It was delicious!  

Today's Mindset :  This is what Nichole Kellerman (my online fitness coach) calls the LOVE ME homework and these are her instructions:

Write down these steps on a sticky note and paste it to your mirror so you remember them.

1. Look yourself in the eyes and really look into that bright light inside of you:
2. Tell yourself you forgive yourself for something that wasn't true (believing someone else's belief)
3. Say something you love about yourself
4. Say "I love you (your name)"

5. Say "Thank you" to your "Function (over form) Focus" body part
6. Visualize that light beaming out of you like a ray of sunshine

I've not done "mindset" activities such as these before but it's something that Nichole believes in strongly.  I see them as "self-esteem boosters" as many of us who struggle with weight issues feel defeated at times,  especially if our weight loss struggles have lasted for what seems a lifetime!   

My 10 Day Body Reset - with fitness coach Nichole Kellerman - Overview

Last month I took part in a Wildly Alive photo contest with the Wildly Alive Women's group, an online fitness group led by Nichole Kellerman, a fitness/wellness coach.  The contest was free - I just had to post personal photos on Facebook which focused on healthy choices/lifestyle.  I won a 10 Day Body Reset program which I can use and re-use!   The program includes an array of material covering physical fitness,  making healthy choices,  and living a healthy lifestyle and being "wildly alive"!  Most of all, it includes numerous videos created by Nichole - each with a healthy dose of her motivational tools.   Her positive energy has probably influenced me the most - she is so upbeat and inspirational! 

Today, I am beginning the preparation I need to do before I start the Body Reset Program.  My focus this time around with be on movement/ exercise as this is what I have let go by the wayside since returning from our vacation.  I will most likely repeat the Reset and focus then on other aspects of a healthy lifestyle.  One step at a time.

The program has three parts to it: Nutrition, Movement and Mindset.  I will be focusing more on the Movement and Mindset aspects of the program during this  Body Reset while still practicing Mindful Eating.   I expect to repeat it and focus on all three components the second time around.   

Highlights of our Fall Vacation - Colorado, Utah and Nevada (Las Vegas)

Part 1:  Colorado

After visiting friends in El Paso,  we drove up to Dillon, Colorado where we stayed a week. We had friends from Redmond, Washington stay with us in the large two floor condo.   I also visited a friend who had been a classmate of mine in Orleans American High School in France.    Sue lives in Silverthorne which is right next to Dillon - both towns share Lake Dillon, the beautiful, pristine lake depicted in the above photograph.  Sue was kind enough to host some of our sightseeing, but I am getting ahead of myself.

We spent four days together with our friends from Washington as unfortunately they were badly affected by the high altitude and decided to return home earlier in the week than they had originally planned.  Nevertheless, we enjoyed the time visiting with them as we had not seen them in a couple of years.   One noteworthy outing we all shared was a train ride on the Georgetown Loop Railroad.   Here are a few photos from that fun trip!

Our second major outing was to FairPlay - a trip we took with my friend, Sue who was our tour guide, both during the drive to FairPlay and visit to South Park City, a 1880's Mining Town Museum.   Here are some photos of the drive to FairPlay:

And, finally, here are photos from our visit to FairPlay/ South Park City Mining Town, a Mining Town from the 1880's created with authentic buildings and memorabilia from all over Colorado.  Truly a fascinating place to visit!

                  Inside the tiny church

 The Laundry Room

The One Room School House

          

                 Inside the Mercantile Shop

                                                                        More of the goods inside the Mercantile Shop

A Diorama depicting how the Pastor traveled to various churches

Part 2:   Driving Through Utah

The gorgeous rock formations we viewed in Utah at Zion National Park and along the road were unsurpassed!   Here are a few examples:

Part 3:  Las Vegas  Sights - and A Very Special Reunion

We ended our vacation by spending several days in Las Vegas.   On the first days, we just chilled in our condo.  On the second day, we went to South Point Casino, had lunch,  and then watched the 75th Anniversary edition of "Gone With the Wind" which we both thoroughly enjoyed!  On the third day, we went to a Las Vegas show - entitled appropriately "Las Vegas - The Show"!  It was a musical production which covered the history of Vegas between the '50's all the way to the early '70's.  We enjoyed the variety of performers and the level of talent of the performers.  

Here are a several photos taken at the Bellagio - in its full array of Fall Decor!

Ralph and I standing on The Strip:   

                        

Our last evening in Las Vegas was a wonderful reunion with two of my former students from Turkey, Alpay Kirdar and Vildan Chase.  We had a delicious Turkish dinner prepared by Vildan at her home.  She has lived in Vegas for the last twenty years with her American husband whom she met while she was in college when he became her pen-pal!   We had a lovely evening of laughter and great conversation re-living memories from the years I taught in Karadeniz Eregli which was more than 35 years ago!

 Here are photos of that very memorable evening:

Vildan and me

Alpay, Vldan and me

Alpay's family, Vildan, Ralph and me

Alpay, Brian (Vildan's husband, Vildan and me

Alpay demonstrating a sign of respect - a Turkish custom

Highlights of our Summer Vacation - Part 3 - Maine

We encountered overcast skies and rain during our short stay in Maine but it did not deter from the natural beauty of the seascape - so peaceful and serene.    

We stopped in Camden, on Penobscot Bay.  Here are a few photos from the harbor and town:

We had a delicious dinner at Cappy's Chowder House - with a lovely view of the harbor

We bid a fond farewell to Maine and all of New England, hoping to return someday and explore more of this fascinating and beautiful region.