Most shipping container customization plans will involve adding windows, doorways, vents or even opening up a side wall. Cutting Cor-Ten steel although not as easy as cutting wood can be done with a number of different tools that you may have available in the typical handyman’s tool box.

First and most importantly is to protect yourself while working with cutting tools. No matter what tool you select, the cut steel will have very sharp edges; wear a pair of heavy leather gloves like those designed for welding. The cutting operation involves sparks and metal shavings, wear eye protection! The tools are loud and the steel shipping container will increase the noise, wear good hearing protection! Also wear a heavy long sleeve shirt and long pants. I know that may not always be pleasant however it sure beats hot metal shavings landing on you. Speaking of landing on you, shipping containers are constructed from 12 gauge steel, approximately 1/8″ of an inch thick. A big piece of this stuff like from a door opening will be heavy, be careful when finishing your cut to make sure a heavy piece of metal with razor-sharp jagged edges will not fall toward you and injure you.

To begin, use a sharpie type marker to clearly draw edge of your opening on the container steel. If cutting an opening on shipping container isn’t or will not develop into a frequent practice for you then you can use a saws-all or reciprocating saw with a heavy steel cutting blade. Save yourself some frustration here, don’t buy cheap blades, they’re cheap for a reason, this is heavy-duty work and you want several heavy-duty blades available. Drill a hole on the inside of the line of your marked opening big enough for the saw blade, put your blade in the hole and begin cutting along your line.

You can also use a skill saw with a good meal cutting blade. To start your cut, first set the blade on top of your mark to get lined up. Lift the rear of the skill saw up enough so that the blade leaves the container surface and start the saw blade, slowly ease the saw blade down to your mark until the blade cuts through the steel then follow your line. You’ll have to repeat this process when you come to the corners as a skill saw does not turn. Don’t panic in the event you wander off of the line a little bit with either of these cutting methods, any error can easily be fixed.

Those who cut this type of steel on a more regular basis should have a torch available, or the ultimate field cutting instrument, a plasma cutter in the tool arsenal. These will be much quicker and simpler than saws and much less fooling around when turning corners. You can rent these tools at most equipment rental locations but practice on some scrap metal before you begin cutting on your container.

While its heavy-duty work, cutting openings in shipping containers isn’t hard and can be accomplished with any number of tools, just do it – carefully, and the easiest for you method will come to you.

Female hair loss that occurs in the temple area, edges, or sides of head could be caused by several different disorders.

Frontal Fibrosing Alopecia

Frontal fibrosing alopecia is a newly discovered condition. It was first described in 1994. Characteristics include symmetrical hair loss along the top hairline and the sides of scalp. Complete or partial eyebrow loss can also occur. This condition does not happen suddenly. It is a slow, gradual process. The bald area progressively recedes farther and farther back, forming a “band” around the top and side edges that resembles a receding hairline. The baldness can extend as much as five inches past the original hairline. There may be a slight or noticeable contrast in the appearance of the skin in the affected area. It may appear pale or mildly scarred.

The condition was originally named “postmenopausal frontal fibrosing alopecia” as it was originally thought to only affect women of postmenopausal age. Now it is being seen in younger women as well. Although it was once considered very rare, it is increasingly becoming more common. The cause is unknown but there is speculation that the immune system and/or hormonal system may be involved.

Because it is a type of cicatricial alopecia, scarring occurs under the surface. The scarring creates a closure over the affected follicle, making it impossible for that follicle to ever produce hair again. Treatment revolves around stopping the progression rather than trying to re-grow the hair that has already been lost. Early intervention is necessary.

Alopecia Ophiasis

Ophiasis is a more severe and dramatic variation of alopecia areata. A pattern of baldness occurs at the temples, behind the ears, along the sides, and extending to the nape (or entire occipital area) of the neck. The bald areas often occur on one side or in one area first, gradually connecting together to form a band around the perimeter of scalp on the sides and along the bottom of neck area. Ophiasis is a Greek word meaning serpent, referring to the snake-like pattern that is formed as this condition progresses.

With alopecia areata in all its various forms, the follicles are not damaged or destroyed so there is always the possibility of regrowth. The prognosis for ophiasis is not as positive as it is in less severe forms of this disorder, but as long as the follicles are still alive the opportunity is there. Early intervention provides better results.

Because it is an autoimmune disorder, proper treatment would include calming, nourishing and balancing (but not over-stimulating) the immune system, as well as treating the hair loss itself. Autoimmune disorders require specific anti-inflammatory diet that may also require elimination of gluten and other possible food allergens. Natural or synthetic agents may be used to encourage follicle stimulation and new growth.

Traction Alopecia

Traction is one of the most common causes of temporal thinning in women and girls. This occurs from wearing tightly pulled hairstyles consistently for prolonged periods of time. The sustained tension on the scalp strains the follicle, causing the underlying strand to loosen from the follicle. Persistent tension may eventually damage the follicle.

Treatment involves wearing hair loose as much as possible and massaging area with essential oils, coconut oil or jojoba to provide nourishment and circulation to follicles. Early detection is necessary as scarring can occur with this condition. Once scarring occurs, hair loss is permanent.

Ah, piping hot pizza! Some folks could live on pizza alone, never eating anything else. The average American devours an amazing 23 pounds of pizza each year, and even more pizza if they live in a college dorm. And while pizza is definitely an American (and global) staple food, there are certain side items, beverages, and desserts that seem to be custom made to go with this favorite culinary treat.

Sides

Pizza is a filling meal in itself, but adding side items to your pizza delivery order can make it even more special. The most commonly requested side items to go with pizza include:

• Appetizers, like bread sticks, chicken strips, mozzarella cheese sticks, cheese bread, grilled eggplant, Buffalo wings, quesadillas, potato skins, nachos, calamari, coconut shrimp, or steamed clams. The type of appetizer that you choose will likely depend on the type of pizza that you order.

• Salad. A simple green salad is a great accompanying side item to go with your Issaquah pizza, but you can order a more robust salad as well. From chef’s salad to a plain garden salad, you can bone up on your veggies while enjoying a perfect side dish to go with your pizza.

Drinks

Many folks prefer the old stand-by drink for washing down their delicious pizza meal – soda. Soda, whether in cola, citrus, root beer, or other flavors, is an ideal beverage that can also be purchased in diet form for those who are watching their waistlines. Fruit juices are also a good choice that is a bit of a break from the norm for those who are big soda drinkers. The healthiest drink of all to have with your pizza is sparkling mineral water, which has no calories at all. For those who prefer a beverage with a bit more head to it, there’s always beer, either in tap or from a bottle. And for the sophisticate on your list who wants to enjoy their pizza in true Italian style, wine in a favorite vintage can really cleanse the palette at the end of the meal. Wine a bit too much? Enjoy a wine cooler instead for fewer calories and less of a punch.

Dessert

Some say that dessert is the best part of the meal, while others say that desert is entirely overrated and that they can’t afford the calories! Dessert adds a pleasant end to any meal, especially when served with a hot cup of coffee or tea. Pastry desserts like baklava are always a popular treat when eating Italian. Baklava is a golden pastry with flaky layers that are separated only by syrup and walnuts. Tiramisu is another Italian favorite. This rich cake is drenched in espresso and layered with a mousse made from mascarpone cheese and then topped off with cocoa sugar. From ice cream to cheesecake to pie, there are many desserts that fit the bill for topping off your pizza meal.

When most people think about sealing stone tiles, they are, for the most part thinking about sealing the top surface and nothing else. But as we shall see there are times when it is actually beneficial to seal all six sides of the stone; that is the front, the back and the 4 vertical sides.

 

The main reason for applying a sealer to a stone tile is to add a degree of stain resistance to the finished (or visible) surface of that stone. However there are occasions where sealing the back and also the sides can help prevent other issues.

 

Consider a polished stone like a marble. The stone itself is porous to some degree, the polished surface of the stone is actually, effectively less porous than the rest of the stone. The reason for this is the polishing process, which creates a much denser, high-tension surface than that of an unpolished marble.

 

Some of these stones are quite susceptible to bleeding: Typically, the short edges are saw-cut and much less dense than the surface, when the tiles are grouted, the relatively high porosity at the edges can absorb the water from the grout. If the grout is a pigmented one, then the colour can bleed into the marble. The result is an effect we call picture-framing; basically a stain all around the edge of the tile. As this ‘stain’ has come from the edges, and from the full depth of the tile joint, it will be deep within the tile and virtually impossible to remove.

 

Many people are increasingly aware of the role a sealer can play in protecting the surface of a stone from staining, so it is a little strange that so few consider the effect of grout on what is a much more porous and therefore more ‘stainable’ surface; the edges. This problem can be significantly reduced or even avoided altogether by sealing all sides that come into contact with wet fixing materials, in other words – all six sides.

 

It is perfectly acceptable to use the same sealer for the back and sides as you intend to use for the surface. However the role of the sealer in the exposed, surface-finish will be long-term strain resistance. Whereas all we are looking for on the back and sides is a temporary stain and water barrier, once the adhesive and grout has cured, the risk of bleeding is no longer anywhere near as high; once the grout has cured, and the water has evaporated, then the problem has been prevented. So we do not necessarily need quite the same degree of stain protection and we don’t need a sealer with the same longevity as we may want for the surface. In which case, we may be able to use a much more economical sealer on the back and sides, reserving the premium (more expensive) one for sealing stone on the exposed or visible surfaces.

 

Make sure to apply the sealer correctly. Pay particular attention to removing surplus sealer before it dries so as to prevent leaving a residue which may act as a bond breaker.

Filing for Chapter 7 bankruptcy can prove to be a good option when an individual feels overwhelmed in debt and not able to repay all of them. Although it is a tough decision to take and the entire process is time consuming but it seems the only right choice in that bad financial phase.

Filing for Chapter 7 will help to get some relief: –

If you are thinking the same way then you are not completely wrong. When your debts start affecting your personal life like your relationships, ability to sleep, then you feel that declaring bankruptcy is the only option you are left with. You will be able to get rid of most of your debts and can start afresh.

This thing has a different side as well: –

Now, it is time to flip the coin and see the darker side of going bankrupt. If you file for bankruptcy then it destroys our credit score completely. You will have to start again to build a new credit score. And you will not be eligible for a new credit for a specific time period.

Things that should be taken care of before filing for Chapter 7 bankruptcy: –

• You will have to check the eligibility criteria of Chapter 7 in your state and make sure that you are eligible to file one. It depends on many factors like median income of the state and selection of right bankruptcy court.
• Once you file the official petition, your financial affairs are not personal anymore. The bankruptcy court has strong power to interfere in your financial matters.
• You are agreeing to a condition that the chapter 7 bankruptcy trustee can sell all of your non-exempt assets.
• A few states give the option to choose between state exemption laws and federal exemption law. It is better to check whether your state is giving that choice or not. And if yes, then you should compare both sets of exemption laws and choose the right one according to you.
• It is not an instant process and most importantly, it cannot get rid of all of your debts. A few debts are non-dischargeable.
• A bankruptcy attorney plays an important role in the entire process. Choosing a right lawyer is the most important thing. You should not hide any detail related to your finance from your bankruptcy attorney.
• You cannot treat your friends or family members differently when it comes to repay the debt.
• Even after getting your debts discharged, the bankruptcy trustee and creditors have a 2 months period to challenge your right of discharge.
• It takes almost 4-6 months after filing to get your debts discharged.

SUPER SIDE DISHES

Two parts of any meal should be very simple. A great cut of meat or fish, especially grilled, is stand-alone good and needs little adornment. Dessert is easy to like–who doesn’t want chocolate, sugar, or butter? You can easily buy desserts, too, and your family or guests won’t complain.

But in these days of eating lighter, eating more fiber, trying to get more vitamins, and shopping at farmer’s markets for fresh vegetables that taste like vegetables from the old days, it’s best to make side dishes the star. Don’t you get tired of the same old salads, baked or fried potatoes, carrot and celery sticks? The recipes here can be made by any home cook, and will be a delicious accompaniment to any meal. If you’re cooking for guests, they’ll be dazzled–because too often others don’t put effort into the side dishes!

BAKED ROOT VEGETABLES

Comfort food doesn’t have to be fatty. Let’s get real about unusual root vegetables. Unless you’re a hard-core foodie, you are not likely to center an entire side dish around something like parsnips or celeraic. The best way to bring these rich, “offstage” root vegetables is to integrate them with what you know and love.

This recipe has celeraic, a turnip-like root vegetable that is not really the “root” of the type of celery you normally eat–but does taste like celery.

Parsnips, for the unfamiliar, are like a white carrot in shape (only fatter) and have an almost fennel-like taste. I grew up in the Midwest, so we ate them, but I’ve run across many people who have never had them.

BAKED ROOT VEGETABLES

•2 medium potatoes

•1 sweet potato

•1 celeraic

•2 medium parsnips

•1 tablespoon lemon juice

•2 tablespoons olive oil

•1/2 teaspoon lemon pepper

•1 teaspoon dried parsley

•1/2 teaspoon dried tarragon leaves

•1 tablespoon kosher salt

•1 cup panko bread crumbs

•Olive oil (for coating pan)

Preheat oven to 350F. Peel vegetables and chop into bite-sized pieces. Put in a pan of boiling water and boil for 10 minutes. Drain and set aside.

In a small bowl, mix lemon pepper, dried parsley, dried tarragon leaves, salt, and panko bread crumbs. Stir. Pour lemon juice and olive oil over vegetables. Stir gently. Then sprinkle in half of bread crumb/spice mixture, and stir. Sprinkle in the rest and stir again. Pour into a 9×12 pan that has been coated with olive oil. Bake at 350F for 15 minutes, then serve.

SUPERIOR ASPARAGUS

I’ll try not to effuse too much here, but just so you know, finding that first, fresh, thin asparagus at the farmer’s market is as exciting to me as someone telling me, “You’re on The Tonight Show–tonight!” or, “You get to go to the Oscars this year!”

You can’t put too much on asparagus because it is stand-alone good. Nonetheless, knowing that not everyone shares my enthusiasm level, I developed an asparagus side dish that will dazzle even the most cynical eater at your table.

SUPERIOR ASPARAGUS

•1 lb. asparagus spears, washed, woody ends snapped off

•1/4 cup extra-virgin olive oil

•1/2 teas. dried parsley

•1/2 teas. horseradish

•1 tablesp. dijon mustard

•1/4 teas. paprika (I prefer Hungarian paprika because it is sweeter, but regular will do)

Mix horseradish, dijon mustard and paprika into a paste. Set aside. Heat olive oil and parsley in a skillet on medium heat. When hot, add asparagus. Saute, with constant attention for five minutes. Pour off remaining oil, turn heat to low. Add paste mixture, blend throughout asparagus, and stir. Serve immediately.

GROWN-UP CANDIED CARROTS

Remember the candied carrots of our childhood? If you are like me, it was an array of carrots and marshmallows baked in a pan. It was sweet, but sugary-sweet.

Time for a grown-up version. If you are wondering what “orange blossom honey” is, it’s honey created by bees that only swarm orange trees. You can find it at Whole Foods and many other stores, or can order it online. Don’t substitute other honey unless you just want sweet carrots and don’t care. This recipe is both simple and exquisite.

GROWN-UP CANDIED CARROTS

•2/3 cup orange blossom honey

•2 teaspoons kosher salt

•2 pounds carrots, peeled and cut bite-sized on the bias

•2 tablespoons cumin seed

•2 tablespoons extra virgin olive oil

•1 tablespoon lemon juice

Bring 1/2 cup water to a boil in a saucepan. Add honey, salt, and then stir. Add carrots. Cook for several minutes, stirring occasionally, until the liquid has mostly evaporated and the carrots are tender. Turn off heat. Add cumin, olive oil, and lemon juice and stir. Then serve!

GREEN PEPPER QUINOA

How did ancient peoples stay healthy without today’s modern medicines? One way was to eat good food. One of the best is quinoa, pronounced KEEN-wa. This food was a staple in the Incan civilization, even referred to as “the mother of all grains.” Quinoa resurfaced commercially about 20 years ago and is now showing up in chain grocery stores.

Easy to make. Low fat. Low sodium. Easy to digest. Gluten free. Very high protein, enough that the National Academy of Sciences called it “one of the best sources of protein in the vegetable kingdom.” All this, and it tastes great. It has a delicious nutty flavor and serves as a great alternative to rice and couscous. Some people refer to it as a “grain” but it’s not a grain. It’s actually a seed.

GREEN PEPPER QUINOA

•1 cup quinoa (see note below)

•2 cups chicken broth

•1 tablespoon butter

•1 medium red onion, diced

•1 medium green pepper, diced

•2 teaspoons Worcestershire sauce

•1/2 teaspoon black pepper

•1/2 teaspoon cumin

•1/2 teaspoon paprika

•1/2 teaspoon dried mustard (optional)

(Note: This recipe calls for boxed, commercially-available quinoa, not unwashed quinoa.) Put quinoa and chicken stock in a medium saucepan and bring to a boil. Reduce to simmering, cover, and cook till stock is absorbed, about 15-20 minutes. (With quinoa, the grain appears soft and in red quinoa, the “germ ring” which is white, will become visible after cooked). If stock is not yet absorbed, turn off heat and let set for a few more minutes. Meanwhile, in a small saucepan, melt butter. Add onion and pepper and cook on medium for 5-7 minutes. Halfway through the sauteing time, add Worcestershire, black pepper, cumin, paprika, and dried mustard, and stir. When sauteing is done, add this to the quinoa, stir, and serve.

SALT AND PEPPER SALAD

This extremely easy salad is a tribute to the nice days of early summer when lettuces are available from the garden and lighter side dishes are in demand. I always like some sort of crunchy topping, and when I decided to do something with Fritos, I realized that their salty flavor would go well with peppery, popular arugula.

SALT AND PEPPER SALAD

•1 part mixed lettuces

•1 part arugula

•1 8 oz. can sliced water chestnuts

•1 tablespoon coarse salt

•1 tablespoon ground pepper

•1 small bag of Fritos

•Your favorite dressing

Wash and drain lettuces. Drain water chestnuts. Mix all in a bowl and sprinkle evenly with salt and pepper. Cut open a bag of Fritos and mash them. Then sprinkle on top. Recommended for dressing is a light, perhaps citrusy, vinagrette.

The Sides of the Window are Puzzling and Require a Few More Office Questions. The reason to ask the questions is simple: we want to know exactly how the medication is working in the context of time of day, duration of effectiveness, and predictable expectations from the specific medication in question.

All of these questions arise from the essential philosophic overview of medication delivery systems: if you know the science, and have clear objectives, you can measure the treatment outcome objectively, and correctly adjust the medications according to that specific individuals biochemical and metabolic individuality. Measure that ‘Window’ for predictable outcomes.

The simplified version of that statement: Cookie cutter medicine based upon weight, age, body size is outdated, and simply ineffective. – So let’s get the details right every time by starting from the same place using the same predictable grid for measurement of effectiveness. These 7 Tips for the Sides of the Therapeutic Window, coupled with measurements from my other articles here on 7 Tips from the Top and the Bottom of the Therapeutic Window will outline precise treatment objectives. I have been using these ‘Window Strategies’ with thousands of patients for more than 12 years, and I can assure you, they work like a correctly timed clock. Predictable outcomes should be the standard of care.

The 7 Tips For The Sides of The Therapeutic Window for Stimulant Medications.

1. The Sides of the Window Are Based Upon Time: The Expected DOE – Duration of Effectiveness of that specific medication for that specific persons metabolic rate, and must be customized for every person from the outset and throughout the duration of treatment. Every person burns medications at different rates that cannot be predicted by superficial appearances of weight or size. I have an ex-Navy [Nuclear] Commander who stands about 6’6,” and looms over me, – has to duck when he comes in the door, – he takes only Adderall 10 mg XR and the DOE is a reasonable 10 hr. We want to have a specific match between expected duration and clinically effective duration.
2. Know the Medication DOE Expectations from the Outset: Authorities and studies disagree on some of the next points on specific medications I am about to discuss. Pharmaceutical companies have done their homework, and are focused on these same DOE objectives, – I simply disagree with some of their DOE findings based upon my own abundant office experience. Many studies range in the thousands of patient hours over years of treatment using a determined focus on this ‘Window’ grid. See the 7 Tips for the Top of the Window Article for more details on specific medications.
3. Start Working: Measure Precisely the Time DOE At Every Meeting: Easy questions: “When did you take it and when does it stop working?” If taken at 7 AM and it lasts until 3 PM – that is the DOE. The Math is Simple: 5 hrs in the AM %2B 3 in the PM = 8 hrs. A medication might work for 8 hrs, but still keep the person out the Top of the Window if the IR is pushed too high.
4. The First Side Objective – AM Onset: All meds should be working in 30-45 min after taking the medication. IR [Immediate Release] Tablets have a fast onset, but the sides of the window are too narrow, and the DOE [Duration of Effectiveness] Is out just too fast – meaning it simply lasts only a short part of the day. IR meds need 2-3 times a day dosing because the DOE is far too short. If the AM Onset is more than 45 min the dose is either too little, it isn’t working at all, or it can be too much – see point 4 of the 7 Tips for the Top.
5. Regulating the AM Onset: Breakfast is Essential, Protein Breakfast Works Best More Often: With meds, since we are now paying attention to the rate of metabolism, the DOE, we are much more interested in “rate limiting steps.” Breakfast is an imperative rate limiting step that is essential for all psych meds to prevent irritation of the gastric mucosa [stomach lining]. With breakfast that early side of the ‘Window’ is more gentle, and less involved with uncomfortable peaks of medication excess.
6. The Second Side Objective – The PM Release – When They Stop Working: The extended release capsules from Concerta to Adderall XR are all mechanically released, and have unpredictable release times based upon acid base variables in the stomach and bowel – and upon the transit time of the bowel contents. Long transit time often means greater sensitivity to meds and a relative accumulation of meds over time, with a narrowing of the ‘Window.’ Metabolic challenges with bowel function almost always change the PM release time, when the meds stop working. Vyvanse is not as vulnerable to rate changes based upon acid/base balance or transit time.
7. The Mystery Objective: The PM Release with Vyvanse: Vyvanse deserves it’s own tip because it is so effective, with such an excellent, predictable 12-14 hr DOE. Think of this simple point when measuring the DOE with Vyvanse – the metabolically released stimulant is so different that many don’t “feel it working” and therefore miss when it “quits working.” Remember with Vyvanse: look for the original cognitive, “mental” objectives, not the somatic, buzzy effects. When Vyvanse quits in the PM the ability to finish tasks is gone.

I sometimes hear from folks who are a little confused about how to add in the fresh, grocery store side items to their Nutrisystem meals. And there can be some reluctance about even bothering with the sides because no one wants to work hard on the diet only to add in food that counteracts what you are trying to do so that it thwarts your progress. I heard from someone who said “what am I supposed to add in to my Nutrisystem meals? I don’t want to eat the wrong things.” I’ll respond to this in the following article.

The Add Ins Are Broken Down Into 4 Categories. You Can Chose From Any Category Each Day: One of the real goals of Nutrisystem is that you eat a very balanced diet from all of the food groups while eating foods that are glycemic friendly. To that end, the add ins are broken down into 4 categories. as follows: smart carbs; power fuels; vegetables; and extras. Ideally, you will chose from each group each day. This isn’t as hard as it sounds. You receive a grocery add in guide with your order and they will tell you how much of each category you should have. They also give tons of examples with suggested quantities.

For example, foods under the “smart carbs” category are foods like fruits, juices, whole grains, and pastas. In a real world example, you could have one medium banana or a slice of oatmeal bread with your breakfast from your own grocery stash. Or, you could add in a half cup of pasta or beans at lunch. For dinner, you could eat strawberries on the side.

The next category that we’ll look at are the “power fuels” and this is mostly lean protein like cheese, yogurt, nuts, peanut butter, and lean meats. A real life option might be adding in Canadian bacon at breakfast, a yogurt cup at lunch or some additional lean meat at dinner. Peanut butter and nuts also counts in the “power fuel” category. Now, the “vegetable” category is reasonably self explanatory. As you might expect, there are a wide variety of vegetables on this list. In general, you are allowed an entire cup of vegetable which is quite a bit.

The “extra” category are things like condiments (mayonnaise, mustard, ketchup, salad dressings, oils) and snacks like popcorn and pumpkin seeds. Don’t confuse these snack foods with the daily snacks that you eat on Nutrisystem. It works like this. On this plan, you eat three main meals (breakfast, dinner, and lunch) plus side items at every meal (choosing from the categories I just talked about.) In addition to these main meals with sides, you get to have two snacks and a dessert. These are included with your Nutrisystem package. So remember that the grocery sides are just that. They are sides to be eaten on the side of your main meals. But you also get snacks between meals to help keep you from getting as hungry.

So to answer the question posed, the choices for side items are extensive but you are given a lot of good information with your order. Basically, you can pick a side from any of those four categories, depending upon what might go nicely with your meal. So you might have some yogurt (power fuels) with your breakfast bagel, some carrots (vegetable) with your chicken salad lunch, and some pasta (smart carbs) with your steak at dinner. And you would still get an 2 additional snacks and a dessert on top of all of this.