Monday, December 7, 2020

Data Architecture Blog Post: CI CD in Azure Synapse Analytics Part 1

Hello Dear Reader! It's been a while. I've got a new blog post over on the Microsoft Data Architecture Blog on using Azure Synapse Analytics titled,  CI CD in Azure Synapse Analytics Part 1 .  I'm not sure how many numbers will be in this series. I have at least 2 planned. We will see after that. So head over and read up my friends!  
As always. Thank you for stopping by. 



Wednesday, January 16, 2019

Butter in My Coffee and Low Carb Tortillas: Keto Day 2

Hello Dear Reader, just a quick check in, I had originally planned to blog yesterday.  However, screen shots of apps made for a terrible looking blog.

Fortunately I found that Lose It! has an option where you can email a daily report in .csv format to yourself.  After a few edits to add some health data, I can use Power BI to make a nice way to track and chart my process.

So on Day 1 there was no work out, but I did clean the garage so I would have room to work in some weights and an exercise bike.

While the majority of my goals are running I'm only running 3 days a week and giving myself two days of rest between weeks.  I want to start with light activity, but I would like to remain active or exercise daily.


My first day, not charted below, I was way to high on protein and not high enough on fat.  One of the things that helped me with that is a Keto coffee, sometimes refereed to as Bullet Proof coffee.  Bullet Proof is a brand that popularized this type of coffee.  If you want to go with them, feel free.  They are fantastic.  However, if you are on a budget or looking to save some money here's what I normally do.

  • Use a good drip coffee brand like Starbucks - brew 12 fl oz
  • 1 Tablespoon butter.  Non-salted.  Real cream butter, don't cheap out here go for the good stuff.  I recommend Kerry Gold.  You can find this for about $3 at any grocery store.
  • MCT Oil.  If this is your first time use 1 teaspoon.  This ingredient is important.  I use a gluten free version, here's the bottle I buy.  I use about 1 tablespoon now, work up to it.  This bottle will last me well over a month.
  • I add two packets of Splenda 

You feel the energy kick right away.  I find this helps increase my focus as well as my energy.  It's about 225 calories.  As I get going this will be all I have for breakfast eventually.  Some people put heavy cream in their coffee to add more fat.  I don't tend to do this, as I use those calories other places during my day.


I was planning the evening meal for the family when I was genuinely surprised to find low carb tortillas at my local Publix.

It was Taco Tuesday last night.  This would have meant Dad eat's a bowl of meet, cheese, onion, avocado, and cilantro; while the family eats regular tacos.  Part of keto that I've never enjoyed is the having to watch people eat something while you go without.  This opens up a whole new world of possibilities.

Enchiladas, tacos, quesadillas, toasting them to make chips with olive oil, sandwich wraps, or breakfast burritos the mind boggles at the possibility.  Part of what makes them low carb is the fiber. 

That's right FIBER IS OUR FRIEND.  You subtract carbohydrates from fiber to get net carbs.  Net Carbs are the number you are counting for keto.


Peter Schott had asked me which tortillas I was using.  I've added a picture above.  Here are the details.

LaTortilla Factory Low Carb Whole Weat Tortillas.  LaTortilla offers a whole wheat and flour low carb tortilla.  I prefer the whole wheat because they are 3 g of net carbs vs. the flour which are 4g of net carb. 

The flavor is good, they toast well in a pan.  This morning I had a scrambled egg, cheese, and avocado spread (my own recipe) for breakfast.  At this point i wish i had taken a picture, I'll have to remember to do that next time.

If you do not have a Publix where these are stocked, it looks like you can also buy them on and  Normally at Publix and 8 pack is less than $4.  Third party companies look to be selling these and charging upwards of $10 per.  There may be better options if you cannot find them at your local store. 

I say all this because I would normally post links for purchase.  Looking at a price of $10.95 to $14.95 when I'm paying less than $4 seems like highway robbery, so I shall let you search for yourself. 

Thanks for the question Peter!


I've stayed below my calorie count regardless of exercise or move bonus for the last two days.  Even though I'm exercising I'd rather not over eat. Day 2 brought the first work outs, stretching followed by a 2.05 mile run.

Lots of work to do on my pace, but to quote the old Chinese proverb "the journey of a thousand miles begins with a single step".  The journey has begun.

Alright Dear Reader, that's it for my morning.  If you are trying to find your way to the gym, good luck and stay safe!

As always Thank You for stopping by.



Monday, January 14, 2019

My New Year Challenge: The Kessel Run and Keto

The Kessel Run Medal for 2019
Hello Dear Reader, it's been a while since we talked.  Part of the new year is setting goals.  I plan to blog more.  I also plan on trying to get in better shape and lose some weight.  Weight loss has been a constant issue with me since my thirties, now in my forties, and I imagine it will chase me for the remainder of my life.  This year I'm going to try using the Keto diet and some training.

I've signed up for a few moderate to long distance running races, and I need to get moving.  I've run in the past, but then I hit a lull and the weight catches up with me.

The big goal is the Kessel Run & the Star Wars Challenge that will come with the completion of a virtual half marathon, a 10 K, and a half marathon at beautiful Walt Disney World.  There's still time to join if you are interested!

These are some lofty goals as I have not run since September, I have not been dieting, and I came to the realization squeezing my beer no longer counts as bicep curls.  There will be cheat days.  There will be days that I fall off the wagon.  To hold myself more accountable, I'm going to attempt to blog about this every day until April 8th, 2019, the day after the race.  If my buddy, Gareth Swanepoel (@GarethSwan), and I get our act together it may be until Monday April 15th.


So I'm out of shape, overweight, and I've got a lot to accomplish.  To do this I'll be using a few apps to track my process and progress.  I've been using Lose It! for almost 2 years now.  Meals, recipes, calorie tracking, and weight loss & gain will be tracked using Lose It!

For my initial run training I'll be using C25K, I've found this app really helps me when I first start going.  Once I can hit two and a half to three miles on my own I'm going to start using Seconds ProSeconds Pro is a great interval timer that allows you to do Tabata like works outs.  I used this once before and it really helped me step up my pace once I was in better shape.

The method was suggested by a friend of mine.  The method is for the first minute jog 30 seconds, job faster 15 seconds, and sprint for 15 seconds.  Then for the following minute walk.  I look forward to working up to using this again, it helped me move from 3 miles in a run up to 6 miles.  I would like to be at that point before the race in April.

The built in Apple Health Activity App on my Apple watch will track the calories I burn per day and while I exercise.  Those calories will feed straight into Lose It!.


I had originally written this post and neglected to add that I'm an asthmatic.  I have allergy and athletic induced asthma.  I've had this since I was a young teen.  As I've grown older this has made me particularly susceptible for bronchial and lung infections.

Fifteen minutes before I run I will use my rescue inhaler.  I wish I didn't need this, but I do.  I wish this went away when I get in really good shape.  It does get better, but it is still there.  This is just me trying to say, if you have asthma don't let that stop you.  I have had my inhaler with me when I played football, wrestled, played soccer, or played any other sport for my entire life.

The biggest issue I will face will be not pushing myself so hard that I pull a muscle, at this point I can handle my asthma.


I blame my good friend Jorge Segarra (@SQLChicken) for this.  The Keto Diet entered my life almost 2 years ago this coming September. Click on the link above for more detail on the Keto Diet, my quick 10,000 feet overview is it is a low carb diet where you flip the food pyramid on it's head and fat is the most important nutrient for our body.

One of the really amazing side effects of Keto is that the hunger feeling you have known your entire life goes away.  Seriously.  You feel like you have a lot more energy.  While you can find many different opinions on this, the evidence I have is based on my own experience.

I went Keto before a half marathon last year and I did not need anything but water, and lots of icy hot, until the race was over.  My pace was 3 hours and 34 minutes.  I didn't carbo load anything, I didn't use power gels, or snacks along the way. As a matter of fact I did the opposite, you have to be at the race by 5 AM.  My 4 AM breakfast was two eggs over easy, two sausage patties, three slices of bacon, cheese, all topped with homemade ranch dressing.  After 3 hours and 34 minutes of exertion almost 6 hours after my breakfast I was finally hungry again.  During the race I focused on staying hydrated, re-applying sun block, and the occasional use of my inhaler. 

If I can do that again I'll be happy.


I've signed up for a couple along the way, so here are the dates:


Along the way I'm going to attempt to do a daily update with a screen shot of my meals and weight tracking in the Lose It! app, updates on the activities I'm doing screen shots of pace and calories burned, recipes, or products if I find some good stuff along the way.

83 days to go until race day.

Whether you are hear for a moment, or along for the ride Thank you as always for being here Dear Reader.  I hope you have some goals for the new year as well, and I'd love to hear from you if you have one.

As always Thanks for stopping by!