Roberta Russell Log Summary
Wednesday, 1/1/03
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
2 t flax seed 40
Cozy Cottage syrup 5
1/2 banana 40
1/2 cup skim milk 40
2 t walnuts 40
Sub-total 315
broiled lobsters 200
4 oz sweet potato 100
1/2 ear corn 50
1 potato 100
1 pat butter 50
green salad with vinegar 25
8 oz
TastiDelight 160
Sub-total
685
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
2 t walnuts 40
fresh cranberry apple pear condiment with Splenda 35
2 pieces dark Dove chocolate 80
Sub-total 515
green tea 0
Grand Total 1,550
walked 6 miles, 120 sit ups
On Wednesday AM average daily consumption last week was about 1658 calories (my highest week in over 2 years) and I walked 34 miles and swam 2 miles. I weighed 124.0 at home in New York (scale goes by 1/2 pound increments) & I pledge to eat less than 1550 calories and swim 1 mile and walk at least 42 miles by next week. (I am at my goal weight of 122, and I will eat out less so that I can be more accurate in my food calorie counts.)
Tuesday, 12/31/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
2 t flax seed 40
Cozy Cottage syrup 5
1/2 banana 40
1/2 cup skim milk 40
2 t walnuts 40
Sub-total 315
2 egg whites scrambled with red peppers, cilantro & onions (100) in 1 t canola (40)
1 whole grain bagel 300
1 T Benecol 45
8 oz Tastidelight 160
Sub-total
645
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 160
2 t Benecol Light 50
2 slice no fat cheese 60
raspberries 20
small apple 50
1 T walnuts 50
1 whole grain soy rye crisp 25
small salad with vinegar 80 & grapeseed oil 1 t (40)
2 oz campagne 40
2 pieces dark Dove chocolate 80
Sub-total 895
green tea 0
Grand Total 1,855
walked 7 miles, 120 sit ups
Morning weight on Monday 123.
Monday, 12/30/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
2 t flax seed 40
Cozy Cottage syrup 5
1/2 banana 40
1/2 cup skim milk 40
2 t walnuts 40
Sub-total 315
2 garden burgers 180
4 oz sweet potato 100
snap peas & carrots with onions sauteed in canola oil 70
8 oz Tastidelight 160
Sub-total
510
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
raspberries 20
small apple 50
1 T walnuts 50
1 orange 50
papaya 50
small salad with vinegar 80 & grapeseed oil 1 t (40)
Sub-total 625
green tea 0
Grand Total 1,550
walked 6 miles, 120 sit ups
Sunday, 12/29/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1/2 cup skim milk 40
Sub-total 295
3 oz salmon 150
buttercup squash 100
broccolini 30
8 oz Tastidelight 160
Sub-total
440
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t walnuts 20
2 slice whole wheat bread 160
1 t Benecol Light 25
1 slice no fat cheese 30
raspberries 20
1 T walnuts 50
1/2 small apple 30
Sub-total 485
green tea 0
Grand Total 1,320
walked 4 miles, 120 sit ups
12/28/02 Saturday
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1/2 cup skim milk 40
Sub-total 295
3 oz flounder 100
1/4 cup rice pilaf 100
mixed veggies 50
fresh melon 50
small salad with vinegar & crab meat 100
16 oz TastiDelight 320
1 T walnuts 50
1 apple
Sub-total 850
chicken breast 200
1/2 baked potato 75
1 cup Cherrios 110
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
1 T walnuts 50
Sub-total 790
green tea 0
2 squares Dove dark chocolate 80
Grand Total 1,935
walked 3 miles, 1/2 mile swimming
12/27/02 Friday
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1/2 cup skim milk 40
Sub-total 295
shrimp 150
1 t butter 40
mashed potato 200
mixed veggies 50
small salad with vinegar 80
16 oz TastiDelight 320
1 T walnuts 50
1 cup vegetable soup 50
Sub-total 840
1 cup Cherrios 110
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
1 T walnuts 50
berries 20
almonds 50
Sub-total 585
green tea 0
2 squares Dove dark chocolate 80
Grand Total 1,720
walked 3 miles
12/26/02 Thursday
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1/2 cup skim milk 40
Sub-total 295
5 oz chicken white meat 200
baked 100
mixed veggies 50
3 small popcorn shrimp 50
fresh fruit 50
small salad with vinegar 80
16 oz TastiDelight 320
1 T walnuts 50
Sub-total 900
1 cup Cherrios 110
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
1 T walnuts 50
Sub-total 515
green tea 0
2 squares Dove dark chocolate 80
Grand Total 1,710
walked 3 miles, 1 mile swimming, 120 sit ups
On Tuesday AM average daily consumption last week, through last Wednesday, was about 1641 calories and 492.5 miles walked. I weighed 123.8 at home in Lake Placid on Wednesday AM. I pledge to eat 1500 calories and swim 2 miles and walk at least 42 miles.
On Wednesday morning I weighed 123.8. Danger zone, and that was after a compensatory 1 mile swim!
Christmas day, 12/25/02 (in advance)
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1/2 cup skim milk 40
Sub-total 295
5 oz turkey white meat 200
mashed potato sample bite 20
broccoli 30
acorn squash (sliver 25)
10 small shrimp 50
fresh fruit cup 100
small salad with vinegar 50
bite of lemon poppy seed bread 25
8 oz TastiDelight 160
1 T walnuts 50
Sub-total 710
1 cup Cherrios 110
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
1 T walnuts 50
Sub-total 515
green tea 0
2 squares Dove dark chocolate 80
Grand Total 1,520
walked 6 miles, 1 mile swimming, 120 sit ups
Tuesday, 12/24/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1/2 cup skim milk 40
Sub-total 295
"pasta" primavera made with spaghetti squash, onions, Portobello mushrooms, snap peas, carrots, cauliflower, white wine, 1 t canola oil, garlic, cilantro, anise seed. Total 75
Price chopper spaghetti sauce at 30 cal per 1/2 cup 30
16 oz Tastidelight 320
home made cranberry sauce 25
Sub-total
450
low fat, whole wheat chicken fajita (guess 750) (part for snack later)
Sub-total 600
1/3 pear 35
green tea 0
2 squares Dove dark chocolate 80
Grand Total 1,530
walked 2.5 miles, 120 sit ups
Monday, 12/23/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1/2 cup skim milk 40
Sub-total 295
"pasta" primavera made with spaghetti squash, onions, Portobello mushrooms, snap peas, carrots, cauliflower, white wine, 1 t canola oil, garlic, cilantro, anise seed. Total 150
Price chopper spaghetti sauce at 30 cal per 1/2 cup 60
8 oz Tastidelight 160
home made cranberry sauce 25
Sub-total
395
1/4 cantaloupe 30
1 cup Cherrios 110
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
red grapes 20
1 T walnuts 50
Sub-total 565
green tea 0
Grand Total 1,255
walked 7.5 miles, 120 sit ups
Sunday, 12/22/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1/2 cup skim milk 40
Sub-total 295
16 oz pea soup 300
1 whole grain bagel 300
Green salad (10) with red pepper (5), 5 cherry tomatoes (25), 5 olives (25), 2 T balsamic vinegar (10), 1 t grapeseed oil (40), 1 t walnut (20) Total: 135
shrimp
50
8 oz Tastidelight 160
Sub-total
945
1/4 cantaloupe 30
1 cup Cherrios 110
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
red grapes 20
1 T walnuts 50
Sub-total 565
green tea 0
Grand Total 1,795
walked 9 miles
Saturday, 12/21/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1/2 cup skim milk 40
Sub-total 295
Vegetable soup cup 50
salad with lettuce, feta (40) and 4
olives (25) & 2 T balsamic vinegar (10) = 80
broiled flounder (150) , shrimp (30) & scallops (15)100
1baked potato 100
1 t butter 40
turnips 30
fruit cup (mostly melon) 100
1 oz white wine 20
8 oz Tastidelight 160
Sub-total
785
8 oz Tastidelight 160
1 cup Cherrios 110
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
raspberries 20
small apple 50
1 T walnuts 50
Sub-total 745
green tea 0
Grand Total 1,835
walked 3 miles, 120 sit ups
Friday, 12/20/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
5 almonds 50
Sub-total 395
4 oz. chicken 200
stir fried veggies: Swiss chard, zucchini, string beans, carrots, onions, ginger. 100
1/2 cup brown rice 100
1/2 whole wheat bagel 150
squash soup 100
8 oz Tastidelight 160
Sub-total 810
1 cup Cherrios 110
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
blackberries & raspberries 50
1 T walnuts 50
Sub-total 585
green tea 0
Grand Total 1,790
walked 7 miles, 120 sit ups
Weighed 122 Friday AM
Thursday, 12/19/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
5 almonds 50
Sub-total 395
steamed chicken & poached salmon 200
1/2 cup brown rice 100
1 t Benecol Light 25
1 slice no fat cheese 30
12 oz Tastidelight 240
1 T walnuts 50
Maple syrup mad with Splenda 5
Sub-total 650
1 cup Cherrios 110
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
blackberries & raspberries 50
1 T walnuts 50
Sub-total 585
green tea 0
Grand Total 1,630
walked 6 miles
On Wednesday AM average daily consumption last week was about 1648 calories (my highest week in over 2years) and I walked 27 miles and swam 2 &2/3 miles. I weighed 123.0 at home in New York (scale goes by 1/2 pound increments) & I pledge to eat less than 1600 calories and swim 1 mile and walk at least 42 miles by next week. (Even though I am not at my goal weight of 122, I weigh less than I did in the past few days and I am correcting for overconsumption and under-activity.)
Roberta Russell Log
Wednesday, 12/18/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
5 almonds 50
Sub-total 395
Green salad (10) with red pepper (5), cucumber (5), 5 cherry tomatoes (25), 5 olives (25), 2 T balsamic vinegar (10), 1 t grapeseed oil (40), 1 t walnut (20) 1 T black beans, 1 T corn niblets (45) Total: 195
egg white omelet with onion, Portobello mushroom, red pepper in Pam 125
2 slice whole wheat bread 160
1 t Benecol Light 25
1 slice no fat cheese 30
12 oz Tastidelight 240
Sub-total 675
1 cup Cherrios 110
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
blackberries 50
1 T walnuts 50
Sub-total 585
green tea 0
Grand Total 1,655
walked 7.5 miles
Weighed 123 on Wednesday AM
Tuesday, 12/17/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
Green salad (10) with red pepper (5), cucumber (5), 5 cherry tomatoes (25), 5 olives (25), 2 T balsamic vinegar (10), 1 t grapeseed oil (40), 1 t walnut (20) albacore tuna (55) 2 T black beans (45) Total: 250
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
8 oz CremaLita 160
Sub-total 450
1 cup Cherrios 110
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
10 red grapes 30
Qeen Ann cherries, honeydew 100
1 apple 80
Sub-total 675
green tea 0
Grand Total 1,570
walked 5.5 miles
123.5 Tuesday AM due to not enough walking and too much eating!
Monday, 12/16/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
1 orange 50
Sub-total 395
Green salad (10) with red pepper (5), cucumber (5), 5 cherry tomatoes (25), 5 olives (25), 2 T balsamic vinegar (10), 1 t grapeseed oil (40), 1 t walnut (20) bit of albacore tuna in water (20) 170
4 oz sweet potato 100
12 oz Tastidelight 240
Sub-total 490
1 cup Cherrios 110
raspberries 20
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
10 grapes 30
10 almonds 70
Sub-total 585
green tea 0
Grand Total 1,490
walked 4 miles
124.5 Monday AM due to not enough walking and too much eating!
Sunday, 12/15/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
chicken breast 250
small baked potato 100
collard greens 30
chicken vegetable soup 100
1 bite bread 10
8 oz Tastidelight 160
Sub-total 650
1 cup Cherrios 110
raspberries 20
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
1 grapes & pineapple & raspberries 100
1 oz white wine 20
Sub-total 645
green tea 0
Grand Total 1,640
walked 6 miles
(weighed 124 on Sunday AM!)
Saturday, 12/14/02 (traveling)
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
western omelette 250
2 slices whole wheat toast with Benacol 150
albacore tuna (water based) on whole wheat bread with Benacol & red pepper 250
1 oz potato 25
Sub-total 675
8 oz TastiDelight 160
1 cup Cherrios 110
1/2 banana 40
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
1 apple 80
Sub-total 585
6 oz brown rice California roll made with crab meat & cucumber 200
red raspberries 60
1/3 slice of whole wheat pizza with veggies and low fat cheese 100
green tea 0
Sub-total 300
Grand Total 2,135
walked 6 miles
Friday, 12/13/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
14 shrimp 100
4 oz baked potato 100
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), cucumber (5) crab meat (30) 1 t sunflower seeds 15, 1 T garbanzo beans (25) Total 125
1 t grape seed oil 40
<1 t butter 15
1/2 carrots 30
Sub-total 410
10 oz TastiDelight 200
1 cup Cherrios 110
pieces of cut up apple with cinnamon, heated 20
2 square dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
1 apple 80
Sub-total 765
green tea 0
Grand Total 1,520
walked 4 miles in cool weather, swim 1 mile
Thursday, 12/12/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
3 oz. grilled salmon 150
4 oz sweet potato 100
mixed veggies (lima, corn, garlic, red pepper) 50
Brussels sprouts 30
8 oz TastiDelight 320
Sub-total 650
1 cup Cherrios 110
1 apple 80
2 squares dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
2 slice whole wheat bread 160
1 t Benecol Light 25
2 slice no fat cheese 60
Sub-total 655
green tea 0
Grand Total 1,650
walked 1 miles in cold weather, swam 2/3 mile
Wednesday, 12/11/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
chicken breast 200
mixed veggies including broccoli, zucchini & onion 50
1 mini potato 50
Salad 80
16 oz TastiDelight 320
Sub-total 700
1 cup Cherrios 110
black berries & raspberries 20
2 squares dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
Sub-total 485
green tea 0
Grand Total 1,535
walked .5 miles in cold weather & swam 1 mile
On Tues AM average daily consumption last week was about 1573 calories and I walked 39.5 miles. I weighed 122 at home in New York (scale goes by 1/2 pound increments) & I pledge to eat less than 1600 calories and swim 1 mile and walk at least 42 miles by next week. (I am at my goal weight of 122, primarily because I've eaten more fiber and walked enough. )
I weighed 122 Tuesday morning.
Tuesday, 12/10/02 (in advance)
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
spaghetti squash 50
1/4 cup whole wheat pasta cooked 30
1 cup Price chopper pasta sauce 60
snap peas, carrots, parsnips, onions, garlic 100
8 oz TastiDelight 160
Sub-total 400
1 cup Cherrios 110
black berries & raspberries 20
2 squares dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
1 kasha knish 200
Sub-total 685
green tea 0
Grand Total 1,430
walked 6 miles in cold weather
Monday, 12/9/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
2 egg whites with onion, red peppers & mushrooms and Pam 120
whole wheat bagel 300
Benecol 25
8 oz TastiDelight 160
Sub-total 600
1 cup Cherrios 110
black berries & raspberries 20
2 squares dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
snap peas 20
1 apple 80
Sub-total 545
green tea 0
Grand Total 1,490
walked 6.5 miles in cold weather
Sunday, 12/8/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
salmon 6 oz 200
small baked potato 100
carrots & broccoli 30
chicken vegetable soup 100
1 bite bread 10
16 oz TastiDelight 320
Sub-total 760
1 cup Cherrios 110
black berries 20
2 squares dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
Sub-total 445
green tea 0
Grand Total 1,550
walked 2 miles in cold weather
122.5 Sunday AM
Saturday, 12/7/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
Vegetable soup cup 50
salad with lettuce, feta (40) and 4
olives (25) & 2 T balsamic vinegar (10) = 80
broiled flounder (150) , shrimp (30) & scallops (15)100
1baked potato 100
1 t butter 40
turnips 30
fruit cup (mostly melon) 100
2 oz white wine 40
8 oz Tastidelight 160
Sub-total
805
1 cup Cherrios 110
black berries 20
2 squares dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
1 apple 80
Sub-total 445
green tea 0
Grand Total 1,775
walked 8 miles in cold weather
Friday, 12/6/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
6 olives &4 cherry tomatoes 50
16 oz TastiDelight 320
2 garden burgers 180
broccolini 30
small sweet potato 100
Sub-total 680
1 cup Cherrios 110
black berries 20
2 squares dark Dove chocolate 80
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
Sub-total 445
green tea 0
Grand Total 1,510
walked 8 miles in cold weather
I weighed 123 Friday AM (gained 1/2 pound)
Thursday, 12/5/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
6 olives & 4 cherry tomatoes 50
8 oz TastiDelight 160
16 oz pea soup 300
1 whole wheat bagel 300
Benecol Lite 25
Sub-total 835
1 cup Cherrios 110
1/2 banana 40
1 Wheetabix 60
1 cup soy milk 80
3 square Dove dark chocolate 120
2 slice whole wheat bread 160
2 t Benecol Light 50
1 slice no fat cheese 60
taste of cheese sandwich on white bread at party 50
Sub-total 730
green tea 0
Grand Total 1,910
walked 3 miles in cold weather
Wednesday, 12/4/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
salad: Total 70
(red pepper & onion, cucumber, radish 10, dark green lettuce, 5 olives &4 cherry tomatoes 50, balsamic vinegar 10)
8 oz TastiDelight 160
1/2 cabbage knish, 1/2 potato knish & 1/2 kasha knish 300
16 oz mushroom barley soup 150
Sub-total 680
1 cup Cherrios 110
1/2 banana 40
1 Wheetabix 60
1 cup soy milk 80
2 square Dove dark chocolate 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
Sub-total 465
green tea 0
Grand Total 1,490
walked 6 miles in cold weather
On Wednesday AM average daily consumption last week was about 1591 calories and I walked 31 miles. I weighed 123 at home in New York (scale goes by 1/2 pound increments) & I pledge to eat less than 1600 calories and swim 1 mile and walk at least 42 miles by next week. (I am over my goal weight of 122, primarily because I've eaten too much and walked too little, but 1/2 pound less than last week.)
Tuesday, 12/3/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
salad: Total 70
(red pepper & onion, cucumber, radish 10, dark green lettuce, albacore tuna in water 50, balsamic vinegar 10)
16 oz TastiDelight 320
raspberries 20
1 T walnuts 50
1 whole wheat bagel 300
Sub-total 760
1 cup Cherrios 110
1/2 banana 40
1 Wheetabix 60
1 cup soy milk 80
2 square Dove dark chocolate 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
Sub-total 465
green tea 0
Grand Total 1,610
walked 6 miles in cold weather
Monday, 12/2/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
1 apple 80
Sub-total 425
2/3 portion shrimp egg foo young made with bean sprouts & onions 330
2 oz steamed sea bass 50
broccoli 10
TastiDelight 200
raspberries 20
1 T walnuts 50
2 T brown rice 25
small sweet potato 100
Sub-total 705
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
2 square Dove dark chocolate 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
grapefruit 50
Sub-total 515
green tea 0
Grand Total 1,545
walked 9 miles
Sunday, 12/1/02
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
small rye/pumpernickel bagel 250
smoked salmon 50
onion & tomato 10
fresh honeydew, strawberries, orange pieces, watermelon 100
taste cool whip fruit salad 15
taste cheese soufflé 15
Sub-total 440
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t flax seed 20
chicken fajita 210
2 square Dove dark chocolate 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
McDonalds vanilla ice cream 155
Sub-total 850
green tea 0
Grand Total 1,625
walked 5 miles
I was 123 Saturday AM
Saturday, November 30, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
baked chicken with crumbs 250
TastiDelight 160
maple syrup with Splenda 5
1 T walnuts 50
carrots, celery, cauliflower, broccoli 30
taste low fat spinach dip 10
taste bread crust 10
salad: 80
taste lean steak & carrot soufflé 25
asparagus 30
cranberry sauce 50
Sub-total
700
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t flax seed 20
1/2 apple 40
2 square Dove dark chocolate 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
Sub-total 560
green tea 0
Grand Total 1,605
walked 6 miles
I was 123.5 this morning mostly because I ate too much and at 1 AM, too.
Friday, November 29, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
shrimp 140
1 small baked potato 100
peas & carrots 50
TastiDelight 160
salad: 80
vegetable soup 50
Sub-total
560
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t flax seed 20
1/2 apple 40
2 square Dove dark chocolate 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
Sub-total 560
green tea 0
Grand Total 1,500
walked .5 miles
Thursday, November 27, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
turkey 6 oz 200
home made cranberry sauce 50
small sweet potato 100
Salad: cherry tomatoes, dark green lettuce, flax, celery, mushrooms, balsamic vinegar 100
fresh fruit salad 100
TastiDelight (8 oz) 160
walnuts 50
taste squash & turnips made with
butter 50
Sub-total
810
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t flax seed 20
10 grapes 30
2 square dark Dove chocolate 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
Sub-total 515
1 apple 80
green tea 0
Grand Total 1,750
walked 4 miles, swam i mile, 120 sit ups
On Wednesday AM average daily consumption last week was about 1676 calories and I walked 45 miles. I weighed 123.5 at home in New York (scale goes by 1/2 pound increments) & I pledge to eat less than 1600 calories and swim 1 mile and walk at least 42 miles by next week. (I am over my goal weight of 122, primarily because I've eaten too much.)
I was 123.5 this morning mostly because I ate too much and at 1 AM, too.
Wednesday, November 27, 2002 (advance projection & not in average)
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
shrimp 140
1 small baked potato 100
peas & carrots 50
TastiDelight 160
salad: 80
vegetable soup 50
Sub-total
560
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t flax seed 20
1/2 apple 40
2 square Dove dark chocolate 80
1 slice whole wheat bread 80
1 t Benecol Light 25
1 slice no fat cheese 30
Sub-total 560
green tea 0
Grand Total 1,500
walked .5 miles, swam 1 mile
Roberta Russell Log
1 was 123 this morning mostly because I got very busy with video editing and did not walk yesterday.
Monday, November 25, 2002
Weight Monday AM 122.5
Monday, November 25, 2002 (in advance)
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
8 oz Tastidelight 160
16 oz pea soup with carrot 300
1 whole grain bagel 300
Sub-total
760
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t flax seed 20
10 grapes 30
2 squares bitter sweet chocolate (Ghrilaldi) 110
1 slice whole wheat bread 80
1 t Benecol Light 25
mushroom and yellow pepper 10
1 slice no fat cheese 30
Sub-total 570
green tea 0
Grand Total 1,710
walked .5 miles
Sunday, November 24, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
16 oz Tastidelight 320
egg foo young made with 2 eggs, bean sprouts, veg. oil, onions 250
1/2 cup brown rice 100
2 oz sea bass (steamed ) 70
brocclli 20
Sub-total
760
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t walnuts 20
10 grapes 30
2 square bitter sweet chocolate (Ghrilaldi) 100
2 slice whole wheat bread 140
1 t Benecol Light 25
mushroom and yellow pepper 10
2 slice no fat cheese 60
1 small apple 70
Sub-total 705
green tea 0
Grand Total 1,810
walked 6 miles
Saturday AM weight 122.5
Saturday, November 23, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
Vegetable soup cup 50
salad with lettuce, feta (40) and 4
olives (25) & 2 T balsamic vinegar (10) = 80
broiled lobster 100
1baked potato 100
1 t butter 40
turnips 30
fruit cup (mostly melon) 100
2 oz white wine 40
8 oz Tastidelight 160
Sub-total
610
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t walnuts 20
10 grapes 30
1 square bitter sweet chocolate (Ghrilaldi) 55
1 slice whole wheat bread 70
1 t Benecol Light 25
1 slice no fat cheese 30
1 small apple 70
1 orange 50
Sub-total 675
green tea 0
Grand Total 1,630
walked 5 miles
Friday AM weight 122.5
Friday, November 22, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
egg foo young with 3 egges, bean sprouts, onion 500
brown rice 100
orange 50
8 oz Tastidelight 160
Sub-total 810
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t walnuts 20
raspberries 10
1 T flax seed 60
1 apple 80
Ghrilaldi dark chocolate 50
Sub-total 470
green tea 0
Grand Total 1,635
walk 4 miles, 120 sit ups
Thursday, November 21, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
grapefruit 50
Sub-total 395
2 garden burgers 180
1/2 sweet potato 100
broccolini 30
Sub-total 310
4 oz sauteed chicken breast 200
spinach 25
bite size potato crisp 20
grapefruit with veggie 50
mixed berries 50
1 shrimp 20
2 oz white wine 40
carrot 5
20 oz Tastidelight 400
Sub-total 810
green tea 0
Grand Total 1,515
walk 6.5 miles, 120 sit ups
Weight Wed. & Thur. AM 122.5
Wednesday, November 20, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
squash 100
1 orange 50
filet of flounder 150
steamed broccoli, zuchini, mushrooms, onions string beans, carrots 75
8 oz Tastidelight 160
Sub-total 535
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t walnuts 20
raspberries 10
1 T flax seed 60
2 slice whole wheat bread 140
1 t Benecol Light 25
2 slice no fat cheese 60
1 small apple 70
Ghrilaldi dark chocolate 100
Sub-total 670
green tea 0
Grand Total 1,595
walk 9miles, 120 sit ups
On Tuesday AM average daily consumption last week was about 1597 calories and I walked 35 miles. I weighed 122.5 at home in New York (scale goes by 1/2 pound increments) & I pledge to eat less than 1600 calories and swim 1 mile and walk at least 42 miles by next week. (I am over my goal weight of 122, primarily because I've had a cold and consequently exercised about 25% less than normal. ) I will report tomorrow's weight, too.
Tuesday, November 19, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
3 oz sweet potato 75
asparagus 30
salad: dark greens (10), carrot (5), red pepper (5), 5 cherry tomatoes (25), 5 olives (25), balsamic vinegar (10) 1 T corn niblets& 1 T black beans (40)Total: 120
16 oz Tastidelight 320
Sub-total 525
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t walnuts 20
raspberries 10
1 T flax seed 60
2 slice whole wheat bread 140
1 t Benecol Light 25
2 slice no fat cheese 60
1 small apple 70
Ghrilaldi dark chocolate 50
Sub-total 670
green tea 0
Grand Total 1,640
walk 9 miles, 120 sit ups
Weight on Tuesday morning 122.5
Monday, November 18, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
16 oz split pea (with carrot) soup 300
1/2 whole wheat bagel 150
8 oz Tastidelight 160
Sub-total 610
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t walnuts 20
10 grapes 30
1 T flax seed 50
2 slice whole wheat bread 140
1 t Benecol Light 25
2 slice no fat cheese 60
1 small apple 70
papaya sample 10
Ghrilaldi dark chocolate 50
Sub-total 700
green tea 0
Grand Total 1,650
walk 6 miles, 120 sit ups
Weight on Monday morning 124!
Sunday, November 17, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
1/2 grapefruit 50
Sub-total 395
Vegetable soup cup 50
salad with lettuce, feta (40) and 4
olives (25) & 2 T balsamic vinegar (10) = 80
5 grilled scallops 25
3 shrimp 25
grilled flounder 150
1/2 baked potato 50
1/2 cup fruit (mostly
melon) 50
1 oz white wine 20
8 oz Tastidelight
160
Sub-total
610
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t walnuts 20
10 grapes 30
1 square bitter sweet chocolate (Ghrilaldi) 55
1 slice whole wheat bread 70
1 t Benecol Light 25
1 slice no fat cheese 30
1 small apple 70
Sub-total 625
green tea 0
Grand Total 1,630
walk 3 miles, 120 sit ups
Saturday, November 17, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
1/2 grapefruit 50
Sub-total 395
Vegetable soup cup 50
salad with lettuce, feta (40) and 4
olives (25) & 2 T balsamic vinegar (10) = 80
broiled lobster 100
1baked potato 100
1 t butter 40
turnips 30
fruit cup (mostly melon) 100
2 oz white wine 40
8 oz Tastidelight 160
Sub-total
610
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t walnuts 20
10 grapes 30
1 square bitter sweet chocolate (Ghrilaldi) 55
1 slice whole wheat bread 70
1 t Benecol Light 25
1 slice no fat cheese 30
1 small apple 70
Sub-total 625
green tea 0
Grand Total 1,650
walk 4 miles, 120 sit ups
Friday, November 15, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
3 oz. chicken 150
stir fried veggies: Swiss chard, zucchini, string beans, carrots, onions, ginger. 100
1/2 cup brown rice 100
1/2 whole wheat bagel 150
8 oz Tastidelight 160
Sub-total 660
1 cup Cherrios 110
10 grapes 30
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 70
1 t Benecol Light 25
1 slice no fat cheese 30
1 orange 50
1 square bitter sweet chocolate (Ghrilaldi) 55
papaya (1/2 cup) 25
1 slice whole wheat bread 70
8 oz tastidelight 160
Sub-total 765
Grand Total 1,770
walk 8 miles, 120 sit ups
Thursday, November 13, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
1 orange 50
Sub-total 395
Green salad (10), balsamic vinegar 2T (10), red pepper (10), cucumber (20) 5 olives (25), mushroom (5)Total 75
spaghetti squash 50
3/4 cup spaghetti sauce (Price Chopper) 45
carrots (25), onion (10), garlic & mushroom (5) = 40
Sub-total 210
Total: 8 oz Tastidelight 160
1 cup Cherrios 110
10 grapes 30
1 Wheetabix 60
1 cup soy milk 80
1 slice whole wheat bread 70
1 t Benecol Light 25
1 slice no fat cheese 30
1 orange 50
1 square bitter sweet chocolate (Ghrilaldi) 55
papaya (1/2 cup) 25
Sub-total 670
Grand Total 1,400
walk 6 miles, 120 sit ups
Wednesday, November 13, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
1/2 red grapefruit 50
Sub-total 395
Green salad (10), balsamic vinegar 2T (10), red pepper (10), cucumber (20) 5 olives (25), mushroom (5)Total 75
3 oz wild salmon in Pam and light soy sauce 150
4 oz sweet potato 100
asparagus 30
1 orange 50
Sub-total 455
Total: 8 oz Tastidelight 160
1 cup Cherrios 110
10 grapes 30
1 Wheetabix 60
1 cup soy milk 80
slice whole wheat bread 70
1 t Benecol 25
1 slice no fat cheese 30
1 orange 50
Sub-total 615
Grand Total 1,455
walk 5 miles, 120 sit ups
On Wednesday AM average daily consumption last week was about 1564 calories and I walked 41miles. I weighed 122 at home in New York (scale goes by 1/2 pound increments) & I pledge to eat less than 1600 calories and swim 1 mile and walk at least 42 miles by next week. (Even though I am at my goal weight of 122, I've upped the ante a little here from last week because I weigh 1 pound more.)
Weight 122 Wednesday AM
Tuesday, November 12, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
10 grapes 30
1T walnut 50
1/2 cup skim milk 40
Sub-total 335
Total: 16 oz Tastidelight 320
I'll skip the chocolate today because the amount is growing as is my weight.)
2 slices whole wheat bread 140
Turkey breast 50
1.5 t Benecol 25
1 cup Cherrios 110
1/2 banana 40
1 Wheetabix 60
1 cup soy milk 80
8 oz Tastidelight 160
1 slice whole wheat bread 70
1 t Benecol 25
1 slice no fat cheese 30
Sub-total 1105
Grand Total 1,440
(I'll do more exercise since I've gained weight by my lack of it.)
walk 6 miles, 120 sit ups
Weight 122.5 Monday AM
Monday, November 11, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
salad: dark greens (10), carrot (5), red pepper (5), 5 cherry tomatoes (25), 5 olives (25), balsamic vinegar (10) corn (25), beans (25) Total: 130
Total: 16 oz Tastidelight 320
Sub-total 410
2 slices whole wheat bread 140
2 slice no fat cheese 60
1.5 t Benecol 25
5 sq Lindt cocoa chocolate 100
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 10
30 grapes 90
3 whole grain melba toast 60
1 kiwi fruit 45
Sub-total 740
Grand Total 1,495
walk 2.5 miles, 120 sit ups
Weight 122 Monday AM
Weight 122 Sunday AM
Sunday, November 10, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
turkey white meat 75
1 slices whole wheat bread 70
1.5 Benecol Light 25
Tomato slices 10
Total: 8 oz Tastidelight 160
bean soup 250
1 slice 7 grain bread 70
Sub-total
660
1 potato kinish (guess) 200
Sub-total 200
1 sq Lindt 70 cocoa chocolate 55
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 10
Sub-total 315
Grand Total 1,520
walk 2.5 miles, 120 sit ups
Weight 121.5 Saturday AM
Saturday, November 8, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
Vegetable soup cup 50
salad with lettuce, feta (40) and 4
olives (25) & 2 T balsamic vinegar (10) = 80
broiled lobster 100
1baked potato 100
1 t butter 40
turnips 30
fruit cup (mostly melon) 100
2 oz white wine 40
Sub-total 540
1 slices whole wheat bread 70
1 slice no fat cheese 30
Total: 8 oz Tastidelight 160
Sub-total 260
1 sq Lindt 70 cocoa chocolate 55
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 10
Sub-total 315
Diet Pepsi 0
1 slices whole wheat bread 70
1 slice no fat cheese 30
4 small squares Lindt chocolate 80
10 almonds 70
Sub-total 250
Grand Total 1,710
walk 6 miles, 120 sit ups
Weight 121.5 Thursday AM
Friday, November 8, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
raspberries 50
2 egg whites 70
1 oz. no fat feta 30
3 slices whole wheat bread 210
1 slice no fat cheese 30
Total: 16 oz Tastidelight 320
Sub-total 710
3 square Lindt dark chocolate 60
1 sq Lindt 70 cocoa chocolate 55
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
10 grapes 30
1/2 small apple 35
Sub-total 430
green tea 0
Grand Total 1,485
walk 9 miles, 120 sit ups
Weight 121.5 Wednesday AM
Thursday, November 7, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
3/4 banana 60
1T walnut 50
1/2 cup skim milk 40
Sub-total 365
raspberries 50
1 cup cooked whole grain pasta 190
1 cup Price Chopper no fat Marinara sauce 60
shrimp 100
eggplant, carrots, onions, garlic, peas & mushrooms 100
1 slice whole wheat bread 70
1 slice no fat cheese 30
Total: 16 oz Tastidelight 320
Sub-total 910
3 square Lindt dark chocolate 60
1 sq Lindt 70 cocoa chocolate 55
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
10 grapes 30
1/2 small apple 35
Sub-total 430
green tea 0
Grand Total 1,705
walk 7.5 miles, 120 sit ups
Weight 121.5 Wednesday AM
Wednesday, November 6, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
3/4 banana 60
1T walnut 50
1/2 cup skim milk 40
Sub-total 365
4 oz white meat turkey 175
4 slices whole wheat bread 280
1 cup vegetable soup 50
1 slice no fat cheese 30
Total: 16 oz Tastidelight 320
Sub-total 855
3 square Lindt dark chocolate 60
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
10 grapes 30
1/2 small apple 35
Sub-total 375
green tea 0
Grand Total 1,595
walk 7.5 miles, 120 sit ups
On Tuesday AM average daily consumption last week was about 1620 calories and I walked 50 miles. I weighed 121 at home in New York (scale goes by 1/2 pound increments) & I pledge to eat less than 1650 calories and swim 1 mile and walk at least 42 miles by next week. (I am determining my pledge by my weight as I now appear to be able to eat more than 1500 calories per day if I walk more than 6 miles per day and count the TastiD-Lite as double the manufacturer-stated calories.)
Tuesday, November 5, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
4 oz white meat turkey 175
small sweet potato (4 oz) 100
peas, carrots, corn, turnips, limas 75
salad: dark greens (10), carrot (5), red pepper (5), 5 cherry tomatoes (25), balsamic vinegar (10) Total: 55
16 oz Tastidelight 320
Sub-total 705
3 square Lindt dark chocolate 60
1/2 red grapefruit 50
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
2 slice whole wheat bread 140
1 T Benecol light 45
2 slice no-fat cheese 60
10 grapes 30
1/2 small apple 35
Sub-total 670
green tea 0
Grand Total 1,745
walk 7.5 miles, 120 sit ups
Monday AM Weight 120.5!
Monday, November 4, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
2 Boca garden burgers 180
small sweet potato (4 oz) 100
brocollini 30
salad: dark greens (10), carrot (5), red pepper (5), 5 cherry tomatoes (25), , balsamic vinegar (10) Total: 55
1 t walnuts 20
16 oz Tastidelight 320
3 plums 60
Sub-total 765
4 square Lindt dark chocolate 80
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 20
1 slice whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
10 grapes 30
1 kiwi 40
1 rice cracker 25
10 almonds 70
Sub-total 670
green tea 0
Grand Total 1,780
walk 9 miles, 120 sit ups
Amazingly my Sunday AM weight on Sunday was 121.
Sunday, November 3, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
lobster 150
1 T butter 50
squash 100
salad: dark greens (10), carrot (5), red pepper (5), 5 cherry tomatoes (25), , balsamic vinegar (10) Total: 55
16 oz Tastidelight 320
2 t flax seed 40
1 T walnut 50
Sub-total 745
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 20
2 whole wheat bread 140
T Benecol light 45
2 slice no-fat cheese 60
small apple 50
Sub-total 605
green tea 0
Grand Total 1,695
walk 5 miles, 120 sit ups
Saturday, November 2, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
salmon 4 oz 200
1/2 sweet potato 100
collard greens, lima beans, corn & onion 75
salad: dark greens (10), carrot (5), red pepper (5), 5 cherry tomatoes (25), 5 olives (25), balsamic vinegar (10) Total: 80
8 oz Tastidelight 160
Sub-total 635
3 square Lindt dark chocolate 60
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 20
2 slices herb bread 140
1.5 t Benecol light 25
1 slice no-fat cheese 30
10 grapes 30
1 brown rice cracker 25
1 small apple 50
Sub-total 630
green tea 0
Grand Total 1,620
walk 8 miles, 120 sit ups
Friday, November 1, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
1/2 cup skim milk 40
Sub-total 345
16 oz split pea (with carrot) soup 300
1/2 whole wheat bagel 150
1.5 oz smoked salmon 50
8 oz Tastidelight 160
Sub-total 660
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 20
salad: dark greens (10), carrot (5), red pepper (5), 5 cherry tomatoes (25), 5 olives (25), balsamic vinegar (10) Total: 80
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
1 kiwi 50
Sub-total 565
green tea 0
Grand Total 1,570
walk 7 miles, 120 sit ups
Weight on Friday AM is back to 122.
Thursday, October 31, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
Sub-total 305
14 shrimp with dill, chives, 100
carrots, parsnips, onions, garlic, peas 80
1/2 cup brown rice 110
salad: dark greens (10), carrot (5), red pepper (5), 5 cherry tomatoes (25), 5 olives (25), balsamic vinegar (10) Total: 80
8 oz Tastidelight 160
Sub-total 550
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 20
2 whole wheat bread 140
1.5 t Benecol light 50
1 slice no-fat cheese 60
1/2 apple 45
2 brown rice crackers 50
1 kiwi fruit 50
Sub-total 695
green tea 0
Grand Total 1,550
walk 7 miles, 120 sit ups
On Wednesday AM average daily consumption last week was about 1615 calories and 39 miles walked and swam 1 mile. I weighed 122.5 at home in New York (scale goes by 1/2 pound increments) & I pledge to eat less than1500 calories and swim 1 mile and walk at least 42 miles by next week. (I swam 1 mile, as pledged and counted TastiDelight as double the professed calories and this compensation is still working. )I gained weight this week, so I must scale down. Ah, well...
Wednesday, October 30, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
Sub-total 305
cantaloupe 50
salad: dark greens (10), carrot (5), red pepper (5), 5 cherry tomatoes (25), 5 olives (25), balsamic vinegar (10) Total: 80
black raspberries 25
cantaloupe 50
4 oz poached wild sea bass in dill, wine, lime leaves & garlic 135
4 oz sweet potato 100
brocollini 30
8 oz Tastidelight 160
Sub-total 630
8 oz Tastidelight 160
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 20
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
Sub-total 585
green tea 0
Grand Total 1520
walk 7 miles, 120 sit ups
Tuesday, October 29, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
Sub-total 305
3 oz. chicken 150
stir fried veggies: Swiss chard, zucchini, string beans, carrots, onions, ginger. 100
1/2 cup brown rice 100
1/2 whole wheat bagel 150
squash soup 100
8 oz Tastidelight 160
Sub-total 710
8 oz Tastidelight 160
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 20
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
10 red grapes 30
Sub-total 615
green tea 0
Grand Total 1625
walk 6 miles, 120 sit ups
Monday, October 28, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
1T walnut 50
2 almonds 15
Sub-total 320
2 Boca burgers 180
2/3 cup corn & lima beans & carrots & red pepper 100
2 asparagus spears 10
8 oz Tastidelight 160
Sub-total 430
16 oz Tastidelight 320
4 square Lindt dark chocolate 80
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 20
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
sample watermelon and cantaloupe 40
Sub-total 815
green tea 0
Grand Total 1600
walk 6 miles, 120 sit ups
Still 122 in the AM in Monday 10-28-02. Can I keep this higher calorie regimen up?
Sunday, October 27, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
raspberries 10
6 almonds 40
1 walnut 25
Sub-total 330
4 oz Atlantic salmon with ginger, garlic & soy sauce 200
4 oz organic yam 100
mixed veggies steamed & stir fried (egg plant, mushrooms, red pepper, onion, garlic) 75
8 oz Tastidelight 160
raspberries & cantaloupe 50
Sub-total 585
16 oz Tastidelight 320
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
Sub-total 795
Salad: 1 T walnut 50, red pepper, 5 olives (25), 5 cherry 25, dark greens (10), balsamic vinegar (10) cucumber (10) Total 130
2 brown rice crackers 50
1 apple 80
green tea 0
Sub-total 290
Grand Total 2,005 (I'm experimenting, as this is the most that I have eaten in one day in over 2 years. I'm checking my weight the morning after.)
walk 6 miles, 120 sit ups
Saturday, October 26, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
raspberries 10
Sub-total 265
8 oz Tastidelight 160
lobster 200
2T roasted potato 25
1 pat butter 50
Green salad & purple cabbage with vinegar (10)
Sub-total 445
8 oz Tastidelight 160
4 brown rice crackers 100
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 small apple 60
1 whole wheat bread 70
1.5 t Benecol light 25
2 slice no-fat cheese 60
1/2 cup pineapple 40
sample cantaloupe 25
3 olives 15
Sub-total 845
Grand Total 1555
walk 6 miles, 120 sit ups
Friday, October 25, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
raspberries 10
Sub-total 265
2 whole wheat bread 140
1.5 t Benecol light 25
2 slice no-fat cheese 60
spaghetti squash 30
1/2 cup tomato sauce (Price Chopper) 30
lima beans 30
2 cherry tomatoes 10
1 apple 80
8 oz Tastidelight 160
Sub-total 565
8 oz Tastidelight 160
4 square Lindt dark chocolate 80
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 small apple 60
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
Sub-total 635
Grand Total 1505
walk 6 miles, 120 sit ups
Thursday, October 24, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
raspberries 10
Sub-total 265
14 small shrimp 100
buttercup squash 100
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), cucumber (5) crab meat (30) 1 t sunflower seeds 15, 1 T garbanzo beans (25) Total 125
<1 t butter 15
1/2 cup green peas, carrots, lima beans, corn 60
Sub-total 400
16 oz Tastidelight 320 (they have my favorite flavor today)
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 small apple 60
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
Sub-total 795
Grand Total 1460
Walk 5 miles, 120 sit ups, swim 1 mile
Wednesday, October 23, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
raspberries 10
Sub-total 265
turkey white meat 100
on 2 slice whole wheat bread with horseradish sauce (5) Total 145
lettuce, tomato 10
1 small sweet potato 100
Sub-total 355
16 oz Tastidelight 320 (they have my favorite flavor today)
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
10 grapes 30
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
salmon 2 oz 100
taste sour beef 25
peas 25
1 oz white wine 20
Sub-total 935
Grand Total 1555
Walk 4 miles, 120 sit ups
On Tuesday AM average daily consumption last week was about 1601 calories (including 7 days prior to Tuesday) and 45.5 miles walked. I weighed 121.5 at home in New York (scale goes by 1/2 pound increments) & I pledge to eat less than1600 calories and swim 1 mile and walk at least 42 miles by next week. (I swam 1 mile, as pledged and counted TastiDelight as double the professed calories and this compensation is still working.
Tuesday, October 22, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
Sub-total 255
10 shrimp 100
1/2 cup no-fat pasta sauce 40
1/4 cup whole wheat pasta (measured dry) 55
carrots, onions, lima beans, red pepper, string beans, corn niblets, peas 100
spaghetti squash 30
small salad: dark lettuce, cherry tomatoes, carrots, balsamic dressing(10) & 1 t flax seeds Total is 100
Sub-total 425
16 oz Tastidelight 320 (they have my favorite flavor today)
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
10 grapes 30
8 oz Tastidelight 160
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
Sub-total 915
Grand Total 1595
Walk 8.5 miles, 120 sit ups
Monday, October 21, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
3 t flax seed 60
Cozy Cottage syrup 5
1/2 banana 40
Sub-total 255
black raspberries & 2 purple plums 50
4 oz poached wild sea bass in chives, wine, lime leaves & garlic 135
4 oz sweet potato 100
asparagus 30
8 oz Tastidelight 160
Sub-total 475
small salad: dark lettuce, cherry tomatoes, carrots, balsamic dressing(10) & 1 t flax seeds Total is 100
24 oz Tastidelight 480
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 50
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
2 square Lindt dark chocolate 40
Sub-total 985
Grand Total 1715
Walk 8.5 miles, 120 sit ups
Sunday, October 20, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
2 t flax seed 40
Cozy Cottage syrup 5
1/2 small cantaloupe 50
1/2 banana 40
Sub-total 315
3.3 oz. Free range white meat turkey breast 150
2 whole wheat bread 140
greens with red pepper, onion, celery & balsamic vinegar 40
8 oz Tastidelight 160
8 oz Tastidelight 160
very small apple 60
1 chocolate cookie 50
Sub-total 760
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
raspberries 20
Sub-total 435
raspberries 20
1 melba toast with white meat turkey 50
1 slice whole wheat bread 70
1 slice no fat cheese 30
1.5 t Benecol light 25
Grand Total 1705
Walk 6.5 miles, 120 sit ups
Saturday, October 19, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
2 t flax seed 40
Cozy Cottage syrup 5
10 red grapes 30
1/2 banana 40
1/2 small cantaloupe 50
Sub-total 315
2 Atlantic salmon patties 160
4 oz organic yam 100
mixed veggies steamed (parsnips, carrots, broccoli, mushrooms, red pepper, onion, garlic) 75
8 oz Tastidelight 160
3 plums 60
raspberries & black berries 50
Sub-total 605
8 oz Tastidelight 160
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
cherry tomatoes and scallions 25
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
10 grapes 30
Sub-total 610
Grand Total 1480
Walk 7.5 miles, 120 sit ups
Friday, October 18, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
2 t flax seed 40
Cozy Cottage syrup 5
10 red grapes 30
1/2 banana 40
Sub-total 265
3.3 oz. Free range white meat turkey breast 150
2 whole wheat bread 140
8 oz Tastidelight 160
6 plums 120
Sub-total 570
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
cherry tomatoes and scallions 25
sliver sample of chocolate layer cake (very unhealthy 2 bites) 100
Sub-total 250
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
10 grapes 30
raspberries 50
watermelon 50
2.5 crepes 75
whipped topping 8 T @ 2 for 15 = 60
Sub-total 555
Grand Total 1640
Walk 5 miles, 1 mile swimming, 120 sit ups
Thursday, October 17, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
2 t flax seed 40
Cozy Cottage syrup 5
10 red grapes 30
Sub-total 225
5 oz. Free range white meat turkey breast 200
4 oz. sweet potato 100
broccolini 30
8 oz Tastidelight 160
1/2 banana 40
raspberries 50
Sub-total 580
1 whole wheat bread 70
1.5 t Benecol light 25
1 slice no-fat cheese 30
cherry tomatoes and scallions 25
small salad: dark lettuce, cherry tomatoes, snap peas, carrots, ginger dressing(40) & 1 t flax seeds
Total is 100
Sub-total 250
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t flax seed 20
1 slice whole wheat bread with white meat turkey & horseradish 120
1/2 Macintosh apple 40
1 plum 20
Sub-total 490
Grand Total 1445
Walk 9 miles, 120 sit ups
On Wednesday AM average daily consumption last week was about 1530 calories (corrected for 120 cals of add-ons last night) and 49.5 miles walked. I weighed 121.5 at home in New York (scale goes by 1/2 pound increments) & I pledge to eat less than1600 calories and swim 1 mile and walk at least 42 miles by next week. (I did not get to swim last week, as pledged, but I did walk an extra 10 miles and count TastiDelight as double the professed calories and this compensation is working. Also, my switch to oatmeal in the morning, with it's low glycemic index and the over 100 calorie savings in sugar, compared to my other cereal melange, is helping be to stave off hunger for an extra couple of hours. This feels like a miracle, because I can now eat more and weigh less.)
Wednesday, October 16, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
2 t flax seed 40
Cozy Cottage syrup 5
1/2 banana 40
black raspberries 10
Sub-total 245
6 oz raw--grilled tuna 180
asparagus 30
4 oz. sweet potato 100
carrots, onions, garlic, snap peas 40
8 oz Tastidelight 160
Sub-total 530
1 whole wheat bread 90
1.5 t Benecol light 25
1 slice no-fat cheese 30
cherry tomatoes and scallions 25
small salad: dark lettuce, cherry tomatoes, snap peas, carrots, balsamic vinegar & flax seeds 60
1 t flax seeds 20
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 Wheetabix 60
1 cup soy milk 80
1 t flax seed 20
1/2 peach 35
1/2 Macintosh apple 40
Sub-total 625
4 oz TastiDelight 80
1 slice ww bread 70
1 slice no-fat cheese 30
5 red grapes 15
1 t ground flax seed 20
Sub-total 215
Grand Total 1615
3 miles walk, 120 sit ups
On Tuesday AM average daily consumption last week was about 1530 calories and 49.5 miles walked. I weighed 122.0 at home in New York (scale goes by 1/2 pounds) & I pledge to eat less than1500 calories and swim 1 mile and walk at least 42 miles by next week. (I did not get to swim last week, as pledged, but I did walk an extra 10 miles and count TastiDelight as double the professed calories and this compensation is working.)
Tuesday, October 15, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
2 t flax seed 40
Cozy Cottage syrup 5
1/2 banana 40
raspberries 10
Sub-total 245
4 oz salmon 200
bok choy 50
mango relish 20
1/2 whole wheat bagel 150
squash soup 100
8 oz Tastidelight 160
Sub-total 680
1 whole wheat bread 90
1 whole wheat bread 70
1.5 t Benecol light 25
2 slice no-fat cheese 60
cherry tomatoes and mushroom 25
1 t flax seeds 20
2 square Lindt dark chocolate 40
1 cup Cherrios 110
1 cup soy milk 80
1 t flax seed 20
1/2 Macintosh apple 40
Sub-total 570
Add ons:
1/2 red grapefruit 50
2 square Lindt dark chocolate 40
10 red grapes 30
Sub-total 120
Grand Total 1615
6 miles walk, 120 sit ups
Monday, October 14, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
2 t flax seed 40
Cozy Cottage syrup 5
1/2 banana 40
1/10 peach 10
Sub-total 245
4 oz free range chicken breast 200
broccoli, red pepper, onions, garlic, carrots, snap peas 60
1/2 cup cooked brown Basmati rice 110
8 oz Tastidelight 160
red raspberries
25
Sub-total
455
8 oz Tastidelight 160
2 whole wheat bread 180
1.5 t Benecol light 25
cherry tomatoes and mushroom 25
1 t flax seeds 20
1 cup Cherrios 110
1 cup soy milk 80
1 t flax seed 20
2 squares dark Lindt chocolate 40
1/2 Macintosh apple 40
Sub-total 740
Grand Total 1416
9.5 miles walk, 120 sit ups
Sunday, October 13, 2002
1/2 cup Mother's oatmeal, cinnamon, Splenda 150
2 cups coffee 0
2 t flax seed 40
Cozy Cottage syrup 5
1/2 banana 40
1/0 apple 10
Sub-total 245
Vegetable soup cup 50
salad with lettuce, feta (40) and 4
olives (25) & 2 T balsamic vinegar (10) = 80
broiled lobster 100
1baked potato 100
1 t butter 40
turnips 30
fruit cup (mostly melon) 100
1 oz white wine 20
Sub-total 520
2 whole wheat bread 140
1.5 t Benecol light 25
cherry tomatoes and mushroom 25
1 t flax seeds 20
2 square Lindt dark chocolate 40
10 red grapes 30
1 cup Cherrios 110
1 cup soy milk 80
1 t flax seed 20
Sub-total 560
Grand Total 1325
7 miles walk, 120 sit ups
Weight 123
Saturday, October 12, 2002
1/2 cup Mother's oatmeal 150
2 cups coffee 0
2 t flax seed 40
Cozy Cottage syrup 5
1/2 banana 40
Sub-total 235
16 oz pea soup 300
1 whole grain bagel 300
8 oz Tastidelight 160
Sub-total 760
2 slice no fat cheese 60
2 slice whole wheat bread 140
1.5 t Benecol light 25
cherry tomatoes and mushroom 25
1 t flax seeds 20
2 square Lindt dark chocolate 40
10 red grapes 30
Sub-total 390
Fresh Fruit salad including watermelon, pineapple, apple, raspberries, blueberries, grapefruit 100
1 cup Cherrios 110
1 cup soy milk 80
Sub-total 290
Grand Total 1615
4.5 miles walk, 120 sit ups
Friday, October 11, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1 T flax seed 60
1/2 banana 40
Sub-total 410
2 Boca burgers 240
3/4 corn on the cob with Pam 75
onions, red peppers, snap peas 30
steamed carrots 30
1 ounce sweet potato 25
8 oz Tastidelight 160
Sub-total 485
1 slice no fat cheese 30
1 slice whole wheat bread 70
1.5 t Benecol light 25
cherry tomatoes and mushroom 25
apple 80
small salad: dark lettuce, cherry tomatoes, olives, red pepper, balsamic vinegar & flax seeds 100
2 square Lindt dark chocolate 40
8 oz vanilla low fat yogurt 120
10 red grapes 30
Sub-total 520
1/3 cup oatmeal cooked up to more volume 100
5 whole grain melba toast 75
1.5 t of Benecol light 25
10 red grapes 30
1/2 walnut 12
Grand Total 1757
6.5 miles walk, 120 sit ups
Morning weight was 120.5
Thursday, October 10, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1 T flax seed 60
1/2 banana 40
Sub-total 410
black raspberries & 2 purple plums 50
14 shrimp 120
broccoli 30
1/2 cup cooked brown Basmati rice 110
8 oz Tastidelight 160
Sub-total 470
1 slice no fat cheese 30
1 slice whole wheat bread 70
1.5 t Benecol light 25
cherry tomatoes and mushroom 25
apple 80
small salad: dark lettuce, cherry tomatoes, olives, red pepper, balsamic vinegar & flax seeds 100
2 square Lindt dark chocolate 40
8 oz Tastidelight 160
Sub-total 530
Grand Total 1410
8 miles walk, 120 sit ups
Morning weight was 122.0
Wednesday, October 9, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1 T flax seed 60
1/2 banana 40
Sub-total 410
black raspberries & 2 purple plums 50
4 oz poached wild sea bass in chives, wine, lime leaves & garlic 135
4 oz sweet potato 100
asparagus 30
8 oz Tastidelight 160
Sub-total 475
2 slice no fat cheese 60
2 slice whole wheat bread 180
1.5 t Benecol light 25
cherry tomatoes and mushroom 25
apple 80
small salad: dark lettuce, cherry tomatoes, olives, red pepper, balsamic vinegar & flax seeds 100
2 square Lindt dark chocolate 40
8 oz TastiDelight 160
raspberries 50
Sub-total 720
Grand Total 1605
9 miles walk, 120 sit ups
On Tuesday AM average daily consumption last week was about 1525 calories and 54 miles walked. I weighed 122.5 at home in New York (scale goes by 1/2 pounds) & I pledge to eat less than1500 calories and swim 1 mile and walk at least 42 miles by next week.
Tuesday, October 8, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1 T flax seed 60
1/2 banana 40
Sub-total 410
3 oz. chicken 150
stir fried veggies: Swiss chard, zucchini, string beans, carrots, onions, ginger. 100
1/2 cup brown rice 100
1/2 whole wheat bagel 150
squash soup 100
8 oz Tastidelight 160
Sub-total 710
2 slice no fat cheese 60
2 slice whole wheat bread 180
1.5 t Benecol light 25
cherry tomatoes and mushroom 25
2/3 green apple 60
raspberries 50
Sub-total 400
2 square Lindt dark chocolate 40
Grand Total 1560
13 miles walk
Monday, October 7, 2002 (in advance)
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1 T flax seed 60
1/2 banana 40
Sub-total 410
16 oz pea soup 300
1 whole wheat bagel 300
8 oz Tastidelight 160
Sub-total 760
2 slice no fat cheese 60
2 slice whole wheat bread 180
1.5 t Benecol light 25
cherry tomatoes and mushroom 25
papaya 75
Sub-total 365
2 square Lindt dark chocolate 40
raw carrots, peas, red pepper 40
Grand Total 1565
Walk 7 miles, 120 sit ups
Sunday, October 6, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1 T flax seed 60
1/2 banana 40
Sub-total 410
Vegetable soup cup 50
salad with lettuce, feta (40) and 4
olives (25) & 2 T balsamic vinegar (10) = 80
5 grilled scallops 25
3 shrimp 25
grilled flounder 150
1/2 baked potato 50
1/2 cup
fruit
(mostly
melon) 50
1 oz white wine 20
Sub-total
450
2 slice no fat cheese 60
8 oz TastiDelight 160
2 slice whole wheat bread 180
1.5 t Benecol light 25
cherry tomatoes and mushroom 25
papaya 75
Sub-total 525
2 square Lindt dark chocolate 40
Grand Total 1425
Walk 7 miles, 120 sit ups
Saturday, October 5, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
2 garden burgers 180
onions, broccoli, garlic & red pepper, mushroom, egg plant in Pam with light soy sauce 75
1/2 cup buttercup squash 50
8 oz TastiDelight 160
1 T flax seed 60
tiny grapefruit 50
Sub-total 575
1 slice no fat cheese 30
8 oz TastiDelight 160
1 slice whole wheat bread 90
1.5 t Benecol light 25
honeydew 75
small salad: dark mesculin lettuce, cherry tomatoes, olives, balsamic vinegar & flax seeds 100
1 small apple 80
1 square Lindt dark chocolate 20
4 AkMak whole wheat crackers 100
Sub-total 680
Grand Total 1605
walk 10 miles, 120 sit up
Friday, October 4, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
tuna in water 80
3 slices whole wheat bread 270
1 slice no fat cheese 30
1 T flax seed 60
Tastidelight 11 oz 220
1/2 apple 40
1/2 peach 35
1/4 cup blueberries 20
raw carrots 50
snap peas 30
2 almonds 15
8 oz TastiDelight 160
broccoli & red pepper 30
1 slice no fat cheese 30
honeydew 75
2 squares Lindt bittersweet chocolate 40
2 AkMak whole wheat crackers 40
Sub-total 1305
Grand Total 1655
walk 5 miles 120 sit up
Thursday, October 3, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
Green salad (10), balsamic vinegar 2T (10), red pepper (10), cucumber (20) 5 olives (25), mushroom (5)Total 75
4 oz wild salmon in Pam and light soy sauce 200
3 oz sweet potato 75
acorn squash 75
1 cup Vegetable stir fry in 1/4 t canola oil : snap peas, carrots, ginger, garlic, onion Total 75
Sub-total 500
1 T flax seed 60
1 t walnuts 20
Tastidelight 11 oz 220
1 slice ww bread, mushroom and no fat cheese 110
10 grapes 30
2 almonds 15
Sub-total 435
Grand Total 1385
walk 7 miles 120 sit up, swim 1 mile
Weight 124 this morning and hit with a Tasti delight error message. It really has at least twice the calories it is alleged to have.
Wednesday, October 2, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
apple 80
Sub-total 430
1/3 peach 25
5 cherry tomatoes (25)
4 oz white meat turkey 150
2 slices ww bread 140
raw baby carrots & lettuce 35
1.5 t B1col 25
Sub-total 400
1/2 peach 40
1 wasa cracker 25
1 slice no fat cheese 30
1 T flax seed 60
1 t walnuts 20
Tastidelight 16 oz 320
1 slice ww bread, mushroom and no fat cheese 110
10 grapes 30
2 almonds 15
Sub-total 640
Grand Total 1480
walk 5 miles 120 sit up
On Wednesday AM average daily consumption last week was about 1520 calories and 51 miles walked. I weighed 122.5 at home in NYC on Tuesday, but will report again tomorrow. I pledge to eat less than 1500 calories and swim 1 miles and walk at least 42 miles by next week.
Tuesday, October 1, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
apple 80
Sub-total 430
12 stir fried shrimp in Pam (canola) 100
baby carrots & and snap peas 50
red peppers, onions, mushrooms with soy in Pam 50
1.5 t Benecol 25
1/2 cup brown rice 100
Sub-total 325
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), red pepper (10), Total 55
1 T flax seed 60
1 t walnuts 20
Tastidelight 32 oz 320
1 plum 20
1 slice ww bread, mushroom and no fat cheese 110
raspberries 50
Sub-total 635
Grand Total 1410
walk 7.5 miles 120 sit up
Monday, September 30, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
raspberries & blueberries 25
Sub-total 375
5 cherry tomatoes (25)
albacore tuna 55
2 slices ww bread 140
baby carrots & and snap peas 50
1.5 t Benecol 25
4 oz sweet potato 100
Sub-total 395
Tastidelight 40 oz 400
1 T flax seed 60
1 t walnuts 20
1 slice ww bread, mushroom and no fat cheese 110
raspberries 50
Sub-total 560
Grand Total 1410
walk 8.5 miles 120 sit up
Sunday, September 29, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
raspberries & blueberries 25
Sub-total 375
Vegetable soup cup 50
salad with lettuce, feta (40) and 4
olives (25) & 2 T balsamic vinegar (10) = 80
5 grilled scallops 25
3 shrimp 25
grilled flounder 150
1/2 baked potato 50
fruit cup (mostly melon) 100
1 oz white wine 20
Sub-total 500
5 cherry tomatoes (25)
4 oz white meat turkey 150
2 slices ww bread 140
raw baby carrots & lettuce 35
1.5 t Benecol 25
Sub-total 375
Tastidelight 16 oz 160
1 cup watermelon 50
2 squares bittersweet Lindt chocolate 40
raspberries 50
Grand Total 1475
walk 8 miles 120 sit up
Saturday, September 28, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
15 red grapes 50
Sub-total 400
5 cherry tomatoes (25)
4 oz white meat turkey 150
2 slices ww bread 140
raw baby carrots & lettuce 35
1.5 t Benecol 25
Sub-total 375
raspberries 50
Tastidelight 32 oz 320
1 slice Whole wheat bread 70 and Benecol light (25) = Total 95
1 slice no-fat cheese 30
1 peach 70
Sub-total 565
Grand Total 1290
walk 6 miles 120 sit up
Friday, September 27, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
papaya 50
Sub-total 400
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) red pepper (10), Total 80
4 oz white meat turkey 150
4 oz sweet potato 100
broccoli 30
Sub-total 360
Tastidelight 32 oz 320
2 slice Whole wheat bread 90 and Benecol light (25) = Total 230
2 slice no-fat cheese 60
2 squares Lindt dark chocolate 40
watermelon 100
Sub-total 750
Grand Total 1510
walk 3.5 miles 120 sit up
Thursday, September 26, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) red pepper (10), Total 80
12 shrimp in PAM 100
1/2 cup Price Chopper non-fat spaghetti sauce 30
onion, garlic, broccoli, peas, mushrooms sautéed in Pam and 1 t olive oil & spaghetti squash 100
asparagus 30
Sub-total 340
1 slice Whole wheat bread 90 and Benecol light (25) = Total 115
1 slice no-fat cheese 30
Sub-total 145
Tastidelight 32 oz 320
1 green apple 100
1 slice Whole wheat bread 90 and Benecol light (25) = Total 115
1 slice no-fat cheese 30
6 pieces sugarless gum 30
Sub-total 565
Grand Total 1430
walk 7.5 miles 120 sit up
I weighed 122.5 at home in NYC on Wednesday.
Wednesday, September 25, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
1 cup squash soup 100
3 oz chicken breast 150
Mixed veggies (string beans, zucchini, mushrooms, onions, ginger, garlic, bok choy, carrots) lightly sautéed in canola 100
1/2 cup brown rice 55
1/2 whole wheat bagel 150
Sub-total 555
1 slice Whole wheat bread 90 and Benecol light (25) = Total 115
1 slice no-fat cheese 30
Sub-total 145
Tastidelight 32 oz 320
5 cherry tomatoes (25)
2 whole grain AkMok crackers 40
4 small purple plums 80
2 hot chocolate (non fat) 50
Sub-total 515
Grand Total 1565
walk 7.5 miles 120 sit up
On Wednesday AM average daily consumption last week was about 1444 calories and 52 miles walked & swam 1.75 miles. I weighed 122.5 at home in NYC on Tuesday, but will report again tomorrow. I pledge to eat less than 1450 calories and swim 2 miles and walk at least 42 miles by next week.
Tuesday, September 24, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
1 slice Whole wheat bread 90 and Benecol light (25) = Total 115
1 slice no-fat cheese 30
Sub-total 145
2 garden burgers 180
Brussels sprouts 50
4 oz sweet potato 100
Sub-total 330
Tastidelight 32 oz 320
Salad:
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), cucumber (5), 5 olives (25) red pepper (10), Total 85
Sub-total 410
2 whole grain crackers (40) & 1 slice no fat cheese (30)
Grand Total 1390
walk 6 miles 120 sit up
Monday, September 23, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
1 plum 20
Sub-total 350
1 slice Whole wheat bread 90
1 slice no-fat cheese 30
Sub-total 120
16 oz pea soup (with carrot) 300
1 whole wheat bagel 300
1.5 t Benecol Light 25
Sub-total 625
Tastidelight 32 oz 320
2 plums 40
10 cherry tomatoes (50)
4 almonds 36
2 squares Lindt dark chocolate 40
Sub-total 486
Grand Total 1581
walk 8 miles 120 sit up
Sunday, September 22, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
1 apple 80
Sub-total 430
1 slice Whole wheat bread 90 and Benecol light (25) = Total 115
1 slice no-fat cheese 30
Sub-total 145
Vegetable soup cup 50
salad with lettuce, feta (40) and 4
olives (25) & 2 T balsamic vinegar (10) = 80
5 grilled scallops 25
3 shrimp 25
grilled flounder 150
1/2 baked potato 50
fruit cup (mostly melon) 100
1 oz white wine 20
Sub-total 500
Tastidelight 32 oz 320
Grand Total 1395
walk 7.5 miles 120 sit up
Saturday, September 21, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
1 apple 80
Sub-total 430
grilled salmon 150
buttercup squash 100
steamed asparagus 30
Sub-total 470
1 slice Whole wheat bread 90 and Benecol light (25) = Total 115
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), cucumber (5), 5 olives (25) red pepper (10), radish (5) albacore tuna in water (50) Total 140
Tastidelight 32 oz 320
1T ground flax seed 60
>1 t walnuts 20
Cozy Cottage maple syrup made with Splenda 5
1/2 cup strawberries 20
2 squares Lindt bittersweet chocolate 40
Sub-total 680
Grand Total 1620
walk 9.5 miles 120 sit up
Friday, September 20, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
1/2 small cantaloupe 100
Sub-total 430
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), cucumber (5) crab meat (30) 1 t sunflower seeds 15, 1 T garbanzo beans (25) Total 125
14 shrimp oz 120
<1 t butter 15
1 small baked potato 100
1/2 cup steamed zucchini 30
Sub-total 390
1 slice Whole wheat bread 90
1 slice no fat cheese 30
Tastidelight 32 oz 320
1T ground flax seed 60
>1 t walnuts 20
Cozy Cottage maple syrup made with Splenda 5
3.5 Ak Mok whole grain crackers 75
1 apple 100
Sub-total 620
Grand Total 1515
walk 6 miles 120 sit up
Weight Friday morning now 122.8
Thursday, September 19, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 330
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1/8 avocado (40) 1 t corn niblets (10) sliced yellow pepper (10) Total 150
7 scallops with onions and garlic 100
3/4 cup of no fat Price Chopper spaghetti sauce 45
1 small sweet potato 100
1/2 cup green peas 60
Sub-total 455
1 slice Whole wheat bread 90
1 t Smart Balance (like Benecol light) 15
1 slice no fat cheese 30
Tastidelight 24 oz 240
1T ground flax seed 60
>1 t walnuts 20
Cozy Cottage maple syrup made with Splenda 5
5 whole grain melba toast 75
Sub-total 535
Grand Total 1320
walk 8 miles 120 sit ups, swim 3/4 mile
Wednesday, September 18, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 330
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), cucumber (5) crab meat (30) 1 t sunflower seeds 15, 1 T garbanzo beans (25) 1 T wild rice (30) Total 155
14 shrimp oz 120
<1 t butter 15
1 small baked potato 100
1/2 cup green peas 60
1/2 cup tomato vegetable soup 75
Sub-total 525
1 slice Whole wheat bread 90
1 t Smart Balance (like Benecol light) 15
1 slice no fat cheese 30
Tastidelight 24 oz 240
1/2 small banana 40
1T ground flax seed 60
>1 t walnuts 20
Cozy Cottage maple syrup made with Splenda 5
Sub-total 500
Grand Total 1355
walk 7 miles 120 sit ups, swim 1 mile
On Wednesday AM average daily consumption last week was about 1488 calories and 38 miles walked & swam 2.5 miles. I weighed 124.4 at home in Lake Placid. I pledge to eat less than 1400 calories (mostly by cutting fat) and swim 3 miles and walk at least 42 miles by next week.
Tuesday, September 17, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
1 slice Whole wheat bread 90
1 t Smart Balance (like Benecol light) 15
1 slice no fat cheese 30
3 oz (uncooked wt.) wild salmon 120
4 oz buttercup squash 100
eggplant with onions and garlic 30
1/2 cup corn and lima beans (succotash) 85
Sub-total 470
Tastidelight 24 oz 240
1/2 small banana 40
1T ground flax seed 60
>1 t walnuts 20
Cozy Cottage maple syrup made with Splenda 5
Sub-total 365
Salad:
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1/8 avocado (40) Total 130
3 almonds 20
1.5 square Dove dark chocolate 60
4 ak-mak whole grain crackers 95
Sub-total 305
Grand Total 1490
walk 7 miles 120 sit ups, swim 1 mile
Monday, September 16, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
1 plum 20
Sub-total 350
2 garden burgers in Pam 180
4 oz sweet potato 100
collard greens with onions and garlic 30
1 small nectarine 40
Sub-total 360
Tastidelight 24 oz 240
1/2 small banana 40
1T ground flax seed 60
1 T walnuts 50
Cozy Cottage maple syrup made with Splenda 10
Sub-total 400
Salad:
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1/8 avocado (40) 1 t flax seed 20 Total 130
1.5 oz tuna in water 40
3 almonds 20
1 slice Whole wheat bread 100
1 t Smart Balance (like Benecol light) 15
1 slice no fat cheese 30
1.5 square Dove dark chocolate 60
2 Amok crackers 50
1 t light peanut butter 25
Sub-total 470
Grand Total 1580
walk 6 miles 120 sit ups
Sunday, September 15, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/8 cup blueberries 10
1 plum 20
Sub-total 340
2 oz free range chicken breast in Pam 90
Vegetable stir fry in 1/2 t canola oil : carrots, garlic, turnip, onion & leftover cauliflower, lima beans, snap peas, carrots, ginger, parsnips, garlic, turnip, onion Total 100
with 1/2 cup Price Chopper no fat spaghetti sauce 30
1 whole grain cracker 25
4 oz sweet potato 100
Sub-total 345
Tastidelight 24 oz 240
1/2 small banana 40
1T ground flax seed 60
1 T walnuts 50
Cozy Cottage maple syrup made with Splenda 10
Sub-total 400
Salad:
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1/8 avocado (40) 1 t flax seed 20 Total 130
1.5 oz tuna in water 40
3 almonds 20
1 slice Whole wheat bread 100
1 t Smart Balance (like Benecol light) 15
1 slice no fat cheese 30
5 red grapes 15
1.5 square Dove dark chocolate 60
Sub-total 410
Grand Total 1495
walk 4 miles 120 sit ups, swim 1 mile
Saturday, September 14, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
2 cups coffee 0
1/2 banana 40
Sub-total 290
1 plum 20
4 oz free range chicken breast in Pam 180
Vegetable stir fry in 1/2 t canola oil : carrots, garlic, turnip, onion over spaghetti squash Total 100
with 1 cup Price Chopper no fat spaghetti sauce 60
Sub-total 360
Tastidelight 24 oz 240
1T ground flax seed 60
1 T walnuts 50
Cozy Cottage maple syrup made with Splenda 10
Salad:
1/2 of Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1/8 avocado (40) 1 t flax seed 20 Total 1/2 of 130 = 65
5 almonds 35
1 slice Whole wheat bread 100
1 t Smart Balance (like Benecol light) 15
1 slice no fat cheese 30
10 red grapes 30
1 square Dove dark chocolate 60
Sub-total 685
Grand Total 1365
walk 6 miles 120 sit ups
Friday, September 13, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
2 cups coffee 0
1/2 banana 40
Sub-total 290
4 oz wild salmon in Pam and light soy sauce 200
4 oz sweet potato 100
1 cup Vegetable stir fry in 1/2 t canola oil : cauliflower, lima beans, snap peas, carrots, ginger, parsnips, garlic, turnip, onion Total 100
Sub-total 400
Tastidelight 32 oz 320
1T ground flax seed 60
1 T walnuts 50
Cozy Cottage maple syrup made with Splenda 10
Salad:
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1/8 avocado (40) 1 t flax seed 20 Total 130
1/4 cup pineapple 20
5 almonds 35
1 slice Whole wheat bread 100
1 t Smart Balance (like Benecol light) 15
1 slice no fat cheese 30
small slice watermelon 50
10 red grapes 30
5 shrimp 50
1 ounce white wine 20
1 square Dove dark chocolate 60
Sub-total 960
Grand Total 1630
walk 6 miles 120 sit ups, swim 1/2 mile in lake
Thursday, September 12, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
4 oz gazpacho 50
4 oz tomato soup 50
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), cucumber (5) crab meat (30) 1 T pinto beans & garbanzo beans, string beans (30) Total 110
14 shrimp oz 140
<1 t butter 15
string beans 30
Sub-total 395
Tastidelight 32 oz 320
1T ground flax seed 60
1 T walnuts 50
Cozy Cottage maple syrup made with Splenda 10
1/4 cup raspberries 13
5 almonds 35
1.5 slice Whole wheat bread 150
2 t Smart Balance (like Benecol light) 30
1 slice no fat cheese 30
small slice watermelon 50
Sub-total 748
Grand Total 1493
walk 7 miles 120 sit ups
Wednesday, September 11, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
1cup of veggie stir fry: bok choy, cauliflower, snap peas, carrots, parsnips, onion, ginger, garlic, eggplant sautéed in Pam and 1 t olive oil 50
Salad: dark green lettuces, cilantro, red cabbage, cauliflower, snap peas, carrots, cucumber, radish, yellow pepper, 1.5 oz Albacore tuna in water (45), 2 T Annie's gingerly dressing (40) Total < 160
1/2 banana 40
3 squares Lindt bittersweet chocolate 60
2 plums 40
Sub-total 350
Tastidelight 24 oz 240
1T ground flax seed 60
1 T walnuts 50
Cozy Cottage maple syrup made with Splenda 10
5 almonds 35
2 slice Whole wheat bread 140
1 t Smart Balance (like Benecol light) 15
2 slice no fat cheese 60
small slice watermelon 50
Sub-total 660
Grand Total 1360
walk 2 miles 120 sit ups
On Wednesday AM average daily consumption last week was about 1455 calories and 53 miles walked. I weighed 123 at home in New York (scale goes by 1/2 pounds). I pledge to eat less than1400 calories and swim 3 miles and walk at least 42 miles by next week.
Tuesday, September 10, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
bok choy, cauliflower, snap peas, carrots, parsnips, onion, ginger, garlic, eggplant sautéed in Pam and 1 t olive oil 150
Sub-total 150
Tastidelight 32 oz 320
1T ground flax seed 60
1 T walnuts 50
Cozy Cottage maple syrup made with Splenda 10
5 almonds 35
1 slice Whole wheat bread 70
1 t Smart Balance (like Benecol light) 15
1 slice no fat cheese 30
Salad:
dark green lettuces, cilantro, red cabbage, 1/8 avocado (40), cauliflower, snap peas, carrots, cucumber, radish, yellow pepper, 1.5 oz Albacore tuna in water (45), 2 T Annie's gingerly dressing (40) Total < 200
1/2 banana 40
3 squares Lindt bittersweet chocolate 60
Sub-total 755
Grand Total 1315
Walk 8 miles, 120 sit ups
Monday, September 9,
2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
2 plums 40
Sub-total 390
16 oz pea soup 300
1 whole wheat bagel 300
1.5 t Benecol Light 25
Sub-total 625
Tastidelight 32 oz 320
1T ground flax seed 60
1 T walnuts 50
1/2 banana 40
Cozy Cottage maple syrup made with Splenda 10
5 almonds 35
1 square Starbucks dark chocolate 60
10 red grapes 30
Sub-total 615
Grand Total 1630
Walk 10 miles, 120 sit ups
Sunday, September 8, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
14 shrimp in PAM 100
1/2 small sweet potato 50
bok choy, cauliflower, snap peas, carrots, parsnips, onion, ginger, garlic, eggplant sautéed in Pam and 1 t olive oil 150
Sub-total 300
Tastidelight 32 oz 320
1T ground flax seed 60
1 T walnuts 50
Cozy Cottage maple syrup made with Splenda 10
5 almonds 35
1 slice Whole wheat bread 70
1 t Smart Balance (like Benecol light) 15
1 slice no fat cheese 30
1/4 cup blueberries 20
1/2 banana 40
1 square Starbucks dark chocolate 60
10 red grapes 30
Sub-total 740
Grand Total 1390
Walk 10 miles, 120 sit ups
Saturday, September 7, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
green salad with 1/2 oz feta (40) & 2 olives (10) & balsamic vinegar (10) Total 70
1/2 cup veggie soup 50
5-6 oz. broiled lobster 150
small baked potato 100
1/2 cup turnips with carrots 40
Tastidelight 8 oz 80
fruit cup (mostly fresh melon with orange) 50
Sub-total 540
24 oz Tastidelight 240
5 almonds 35
1 slice Whole wheat bread 70
1 t Smart Balance (like Benecol light) 15
1 slice no fat cheese 30
1/4 cup blueberries 20
1/2 banana 40
1 square Starbucks dark chocolate 60
10 red grapes 30
1/8 avocado 40
papaya 50
Sub-total 630
Grand Total 1520
Walk 5 miles, 120 sit ups
Friday, September 6, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
3 oz. chicken 150
stir fried veggies: Swiss chard, zucchini, string beans, carrots, onions, ginger. 100
1/2 cup brown rice 100
1/2 whole wheat bagel 150
32 oz Tastidelight 320
Sub-total 820
5 almonds 35
1 Whole wheat matzoh cracker 55
1 slice no fat cheese 30
1/2 cup blueberries 40
2 plums 40
1 square Starbucks dark chocolate 60
10 red grapes 30
1/3 red pepper 10
Sub-total 275
Grand Total 1430
Walk 6 miles
Thursday, September 5, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), cucumber (5) crab meat (30) 1 t sunflower seeds 15, 1 T pinto beans & string beans (25) Total 120
14 shrimp oz 140
<1 t butter 15
1 small sweet potato 100
carrots 50
32 oz Tastidelight 320
Sub-total 755
5 almonds 35
1 Wasa cracker 30
1 slice no fat cheese 30
1/2 cup blueberries 40
1/2 small pear 35
Sub-total 170
Grand Total 1275
Walk 8 miles, 120 sit-ups
Wednesday, September 4, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), cucumber (5) crab meat (30) 1 t sunflower seeds 15, 1 T pinto beans & string beans (25) Total 120
14 shrimp oz 140
<1 t butter 15
1 small baked potato 100
1/2 cup broccoli 30
24 oz Tastidelight 240
Sub-total 575
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
24 oz Tastidelight 240
5 whole wheat melba toast 75
Sub-total 380
hot cocoa made with skim milk 95
1 t Benecol 15
5 almonds 35
1 slice no fat cheese 30
1 cup blueberries 80
Sub-total 255
Grand Total 1560
Walk 6 miles, 120 sit-ups
On Wednesday AM average daily consumption last week was about 1384 calories and 47 miles walked & swam 4 miles. I weighed 122.8 at home in Lake Placid. I pledge to eat less than1400 calories and swim 3 miles and walk at least 42 miles by next week.
Tuesday, September 3, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
4 oz. chicken white meat 200
Stir fry in Pam: squash. carrots, onions, cauliflower, lima beans, corn, ginger, garlic, 1/2 t canola oil (20) Total: 200
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
24 oz Tastidelight 240
Sub-total 705
Flax cereal dry 75
1 t Benecol 15
4 whole grain melba toast 60
5 almonds 35
watermelon 100
Sub-total 285
Grand Total 1340
Walk 7 miles, swim 1 mile, 120 sit-ups
Monday, September 2, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
garden burgers 180
4 oz buttercup squash 75
carrots, onions, cauliflower, snap peas, ginger, garlic, 1/2 t canola oil (20) Total: 100
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
24 oz Tastidelight 240
Sub-total 710
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), baby carrots (10), 1T corn (25) 1/8 avocado (40) 5 olives (25) cucumber (10) Total 145
1/2 cup dry Flax 40
1 slice whole wheat bread (light) 35
1 t Benecol 15
5 almonds 35
1 plumette 25
watermelon 100
1 square chocolate 20
dry Flax cereal 150
Sub-total 565
Grand Total 1625
Walk 4 miles, swim 1/2 mile, 120 sit-ups
Sunday, September 1, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
salmon 200
4 oz sweet potato 100
carrots, onions, string beans, ginger, garlic, 1/2 t canola oil 20
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
24 oz Tastidelight 240
Sub-total 670
carrots 25
eel sushi (1 piece) 50
1/2 cups blueberries & raspberries 40
1 slice no fat cheese 30
1 slice whole wheat bread 90
1 t light Benecol 15
8 shrimp 50
1/2 oz smoked salmon 20
5 almonds 35
Sub-total 345
Grand Total 1365
Walk 6 miles, swim 1/2 mile, 120 sit-ups
Saturday, August 31, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
3/4 cup Flax cereal 100
3/4 cup soy milk 60
1/4 cup blueberries 20
1 melba toast 15 + Benecol light 5
Sub-total 200
eggplant, carrots, onions, peas, string beans, red cabbage, ginger, garlic, 1 t canola oil 200
2 rice paper wraps and soy sauce 25
16 oz Tastidelight 160
Sub-total 385
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), baby carrots (10), 1T corn (25) 1/8 avocado (40) Total 110
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
8 oz TastiDelight 80
1/2 cups blueberries & raspberries 40
1 t light Benecol 15
5 almonds 35
Sub-total 405
Grand Total 1305
Walk 6 miles, swim 1 mile, 120 sit-ups
Friday, August 30, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) cucumber (5) crab meat (30) 1 t garbanzo beans (10) Total 120
ham quickie with egg whites 120
2 slices whole wheat toast 120
1 cup mixed melons 50
Sub-total 370
Primavera primavera: veggies: garlic, cauliflower, red pepper, red cabbage, onion, green peas, carrots, string beans, egg plant with Price Chopper no fat pasta sauce (60 per cup) over spaghetti squash with Total 100
2 T freshly grated Parmesan cheese 40
24 oz Tastidelight 240
1 plum 40
Sub-total 420
turkey breast (75) on 1 sl whole wheat bread (90) = Total 165
Dark green lettuces 5
1 t walnuts 20 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
1/2 cups blueberries & raspberries 40
1 t light Benecol 15
5 almonds 35
Sub-total 345
Grand Total 1485
Walked 8 miles, 120 sit ups
Thursday, August 29, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
Primavera primavera: veggies: garlic, cauliflower, red pepper, red cabbage, onion, green peas, carrots, string beans, egg plant with Price Chopper no fat pasta sauce (60 per cup) over spaghetti squash with Total 250
3 T freshly grated Parmesan cheese 60
16 oz Tastidelight 160
Sub-total 470
turkey breast (75) on diet whole wheat bread (70) = Total 145
Dark green lettuces 5
1 t walnuts 20 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
1/2 cups blueberries & raspberries 40
1 t light Benecol 15
1 cup blue berries 80
5 whole grain melba toast 75
5 almonds 35
Sub-total 480
Grand Total 1300
Walked 8 miles, 120 sit ups, swim 1/2 mile
Wednesday, August 28, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
Green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) cucumber (5) crab meat (30) 1 t sunflower seeds 15, 1 T garbanzo beans (25) Total 150
12 shrimp oz 120
<1 t butter 15
1 small baked potato 100
1/2 cup carrots 30
16 oz Tastidelight 160
Sub-total 575
turkey breast (75) on diet whole wheat bread (70) = Total 145
Dark green lettuces 5
1 t walnuts 20 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
1/2 cups blueberries & raspberries 40
1 t light Benecol 15
5 almonds 35
Sub-total 325
Grand Total 1250
Walked 8 miles, 120 sit ups, swim 1/2 mile
On Wednesday AM average daily consumption last week was about 1444 calories and 51 miles walked & swam 4 miles. I miraculously weighed 120.6 at home in Lake Placid. I pledge to eat less than 1400 calories and swim 3 miles and walk at least 42 miles by next week.
Tuesday, August 27, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
watermelon 60
Sub-total 410
5 oz turkey breast 200
turnip greens & onions in Pam 30
4 oz. squash 100
corn on the cob 100
16 oz Tastidelight 160
Sub-total 590
turkey breast (75) on diet whole wheat bread (70) = Total 145
1 t walnuts 20 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
1.5 Dove dark chocolate squares 60
1/2 cups blueberries & raspberries 40
1 slice whole wheat bread 90
1 slice light whole wheat bread 35
1 slice no-fat cheese 30
1 t light Benecol 15
5 almonds 35
Sub-total 565
Grand Total 1400
Walked 7 miles, 120 sit ups, swim 1/2 mile
Monday, August 26, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
nectarine 60
Sub-total 410
14 shrimp boiled in beer with Cajun spices 140
turnips & mushrooms, carrots, onions, eggplant & peas 100
4 oz. sweet potato 100
16 oz Tastidelight 160
Sub-total 500
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), baby carrots (10), 1T corn & beans (25) 1/8 avocado (40) Total 120
1 t walnuts 20 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
1.5 Dove dark chocolate squares 60
1/2 cups blueberries & raspberries 40
1 slice whole wheat bread 70
1 slice no-fat cheese 30
1 T light Benecol 45
5 almonds 35
3 oz wine 60
Sub-total 545
Grand Total 1455
Walked 7 miles, 120 sit ups, swim 1/2 mile
Sunday, August 25, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
nectarine 60
Sub-total 410
2 garden burgers 180
broccoli & mushrooms, carrots, onions, zucchini 100
buttercup squash 75
16 oz Tastidelight 160
Sub-total 505
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), baby carrots (10), 1T corn & beans (25) 1/8 avocado (40) Total 120
1 t walnuts 20 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
1.5 Dove dark chocolate squares 60
1/2 cups blueberries & raspberries 40
1 slice whole wheat bread 70
1 slice no-fat cheese 30
1 T light Benecol 45
5 almonds 35
Sub-total 485
Grand Total 1400
Walked 10 miles, 120 sit ups, swim 1/2 mile
Saturday, August 24, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
nectarine 60
Sub-total 410
asparagus 30
hot Indian curried veggies: garlic, cauliflower, celery, red & orange pepper, zucchini, onion, green peas 100
4 oz grilled salmon 200
4 oz sweet potato 100
1/4 cantaloupe 30
24 oz Tastidelight 240
Sub-total 700
1 t walnuts 20 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
1 Dove dark chocolate square 40
1/2 cups blueberries & raspberries 40
2 slice whole wheat bread 140
1 slice no-fat cheese 30
2 t light Benecol 30
5 almonds 35
Sub-total 380
Grand Total 1390
Walked 7 miles, 120 sit ups, swim 1/2 mile
Friday, August 23, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) cucumber (5) crab meat (30) 1 t garbanzo beans (10) Total 120
13 shrimp & butter (1/2 t) 150
small baked potato 100
1/2 cup green peas 50
1 cup mixed melons 50
24 oz Tastidelight 240
Sub-total 710
1 t walnuts 20 & 1 T Cozy Cottage maple syrup 5
1 T flax seed 60
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), baby carrots (10), 1T corn (25) 1/8 avocado (40) Total 120
1.5 Dove dark chocolate squares 60
1/2 cups blueberries 40
1 slice whole wheat bread 70
1 slice no-fat cheese 30
1 T light Benecol 45
5 almonds 35
Sub-total 445
Grand Total 1505
Walked 6 miles, 120 sit ups, swim 1/2 mile
Thursday, August 21, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
4 oz. Atlantic salmon 200
steamed broccoli and cauliflower, onions, red pepper 50
corn on the cob 100
raspberries 50
24 oz Tastidelight 240
1 t walnuts 20 & 1 T Cozy Cottage maple syrup 5
1 t.5 flax seed 20
Sub-total 685
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), baby carrots (10), 1T corn (25) 1/8 avocado (40) Total 120
1.5 Dove dark chocolate squares 60
2 cups blueberries 160
2 slice whole wheat bread 140
1 slice no-fat cheese 30
1 T light Benecol 45
5 almonds 35
Sub-total 580
Grand Total 1615
Walked 7 miles, 120 sit ups, swim 1 mile
Wednesday, August 21, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) cucumber (5) crab meat (30) 1 t garbanzo beans (10) Total 120
13 shrimp & butter (1/2 t) 150
small baked potato 100
1/2 cup carrots 30
1 cup mixed melons 50
24 oz Tastidelight 240
Sub-total 690
1 T walnuts 50
2 T Cozy Cottage maple syrup 5
1 slice whole wheat bread 70
1 slice no fat cheese 30
1 wasa cracker 30
1.5 t Benecol Light (now in the Saranac Tops) 25
1/2 cup blueberries 40
1.4 Dove dark chocolate squares 60
Sub-total 315
Grand Total 1340
Walked 7 miles, swim 1/2 mile, 120 sit ups
On Wednesday AM average daily consumption last week was about 1394 calories and 53.5 miles walked & swam 2.5 miles. I weighed 122.6 at home in Lake Placid. I pledge to eat less than 1400 calories and swim 3 miles and walk at least 42 miles by next week.
Tuesday, August 20, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
3 oz. chicken 150
stir fried veggies: Swiss chard, zucchini, string beans, carrots, onions, ginger. 100
1/2 cup brown rice 100
1/2 whole wheat bagel 150
16 oz Tastidelight 160
Sub-total 660
1 T walnuts 50
2 T Cozy Cottage maple syrup 5
1/2 cup gazpacho 50
16 oz Tasti D-Light 160
1/2 cup blueberries 40
3 small Lindt chocolate square 60
Sub-total 285
Grand Total 1295
Walked 7 miles
Monday, August 19, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 nectarine 30
Sub-total 380
catfish 150
broccoli & salad greens 40
1/2 whole wheat bagel 150
28 oz Tastidelight 280
Sub-total 620
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), baby carrots (10), 1T corn (25) 1/8 avocado (40) Total 120
1/2 cup blueberries 40
1 cup pea soup 150
5 olives 25
1 small banana 80
8 oz. TastiDelight 80
Sub-total 495
Grand Total 1495
Walked 8 miles, 120 sit ups
Sunday, August 18, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
4 oz white meat turkey 120
1/2 whole wheat wrap 55
1/8 avocado 40
arrugala & tomato 15
horseradish 5
hot Indian curried veggies: cauliflower, ginger, celery, red pepper, zucchini, Shitake mushrooms, carrots 100
32 oz Tasti Delight 320
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
Sub-total 660
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), baby carrots (10), 1T corn (25) 1/8 avocado (40) Total 110
1/4 slice whole wheat flat bread 27
1.5 t Benecol light 25
1 slice no fat cheese 30
Sub-total 235
3 small Lindt chocolate square 60
grapes(10) 50
1 peach 50
1 nectarine 75
8 oz Crema-Lite (inferior Tasti Delight for more calories) 120
Sub-total 355
Grand Total 1594
Walked 9.5 miles, 120 sit ups
Saturday, August 17, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1 banana 80
Sub-total 384
2 garden burgers in Pam 180
1/4 buttercup squash 50
mushrooms, spaghetti squash, collard greens, red pepper with Pam & onions 50
24 oz Tastidelight 240
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
Sub-total 575
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1T corn (25) 1/8 avocado (40) 1 t flax seed 20 Total 155
1 slice whole wheat bread 70
1.5 t Benecol light 25
2 pieces sugarless gum 10
Sub-total 260
3 small Lindt chocolate square 60
grapes(10) 50
10 almonds 70
Sub-total 180
Grand Total 1389
Walked 6 miles, 120 sit ups, swim 1/2 mile
Friday, August 16, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
rapsberries 50
6 oz free range chicken white meat sautéed with PAM (canola oil) 300
4 oz sweet potato 100
parsnip, mushroom, onion, zuchinni and with Pam & onions 50
16 oz Tastidelight 160
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
Sub-total 565
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1T corn (25) 1/8 avocado (40) 1 t flax seed 20 Total 155
1 slice whole wheat bread 70
1.5 t Benecol light 25
2 pieces sugarless gum 10
Sub-total 205
3 small Lindt chocolate square 60
grapes(10) 50
10 almonds 70
Sub-total 180
Grand Total 1294
Walked 3 miles, 120 sit ups, swim 1/2 mile
Thursday, August 15, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1T corn (25) 1/8 avocado (40) 1 t flax seed 20 Total 155
2 garden burgers with Pam 180
buttercup squash 100
collard greens with Pam & onions 30
Sub-total 465
16 oz Tastidelight 160
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
Sub-total 215
1 cup mixed veggies including turnips, red cabbage, eggplant, onion, peas, carrots, broccolini 100
1 slice whole wheat bread 70
1.5 t Benecol light 25
2 pieces sugarless gum 10
Sub-total 205
3 small Lindt chocolate square 60
cantaloupe 50
2 small peaches 70
Sub-total 190
Grand Total 1429
Walked 9 miles, 120 sit ups, swim 1/2 mile
On Wednesday AM average daily consumption last week was about 1363 calories and 42 miles walked & swam 3 miles. I weighed 122.0 at home in Lake Placid. I pledge to eat less than1400 calories and swim 3 miles and walk at least 42 miles by next week.
Wednesday, August 14, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) cucumber (5) crab meat (30) 1 t sunflower seeds 15, 1 T beans (25) Total 150
12 shrimp oz 120
1 small baked potato 100
brocolli 30
12 oz Tastidelight 120
1 T chopped walnuts 50
Cozy Cottage maple syrup 5
1 cup mixed veggies including turnips, red cabbage, eggplant, onion, peas, carrots, broccolini 100
1 slice whole wheat bread 70
1.5 t Benecol light 25
2 pieces sugarless gum 10
Sub-total 780
3 small Lindt chocolate square 60
cantaloupe 50
2 small peaches 70
Sub-total 190
Grand Total 1309
Walked 6 miles, 120 sit ups, swim 1/2 mile
Tuesday, August 13, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
2 cups coffee 0
1/2 banana 40
Sub-total 284
8 oz Tastidelight 80
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
spaghetti squash 45
1 cup Primavera tomato sauce 60 with
parsnip, carrots, onions, peas, mushrooms, eggplant 100
5 shrimp 50
5 chrerries 25
Sub-total 415
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1T corn & beans (25) 1 t walnuts (20) 1/8 avocado (40) Total 165
3 small Lindt chocolate square 60
1/2 cup blueberries 40
cantaloupe 50
2 small peaches 70
Sub-total 385
Grand Total 1284
Walked 6 miles, 120 sit ups, swim 1/2 mile
Monday, August 12, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), cucumber (5) crab meat (30) 1 t sunflower seeds 15, 1 T beans & corn (25) Total 125
24 oz Tastidelight 240
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
2 egg beaters 30
ham 50
2 slices whole wheat toast 140
Sub-total 590
4 oz salmon 200
4 oz sweet potato 100
peas & carrots 50
3 small Lindt chocolate square 60
1/4 cup blueberries 20
10 grapes 30
Sub-total 460
Grand Total 1394
Walked 4 miles, 120 sit ups, swim 1/2 mile
Sunday, August 11, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
16 oz Tastidelight 160
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
1 t.5 flax seed 20
2 garden burgers 180
steamed snap peas, carrots and cauliflower, water chestnut, red pepper 100
sweet potato 100
Sub-total 615
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1T corn & beans (25) 1 t flax seed 20 1/8 avocado (40) Total 115
3 small Lindt chocolate square 60
1/4 cup blueberries 20
1 slice whole wheat bread 70
1 slice no-fat cheese 30
1 T light Benecol 45
5 almonds 35
watermelon 100
Sub-total 475
Grand Total 1434
Walked 6 miles, 120 sit ups, swim 1/2 mile
Saturday, August 10, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
20 oz Tastidelight 200
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
1 t.5 flax seed 20
4 oz. Atlantic salmon 200
steamed snap peas, carrots and cauliflower, water chestnut, red pepper 100
buttercup squash 100
nectarine 70
Sub-total 745
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1T corn & beans (25) 1 t flax seed 20 1/8 avocado (40) Total 115
1 small Lindt chocolate square & 1 Dove dark chocolate squares 60
1/4 cup blueberries 20
1 slice whole wheat bread 70
1 slice no-fat cheese 30
1 T light Benecol 45
5 almonds 35
Sub-total 475
Grand Total 1576
Walked 8 miles, 120 sit ups, swim 1/2 mile
Friday, August 9, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
cantaloupe 50
24 oz Tastidelight 240
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
1 t.5 flax seed 20
tofu 40
steamed snap peas, carrots and cauliflower, water chestnut, red pepper 100
nectarine 70
Sub-total 495
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1T corn (25) 1 t flax seed 20 Total 115
3 small Lindt chocolate squares 60
1 cup blueberries 80
1 slice whole wheat bread 70
1 slice no-fat cheese 30
1 T light Benecol 45
5 almonds 35
peach 50
sliver watermelon 30
Sub-total 525
Grand Total 1345
Walked 6 miles, 120 sit ups, swim 1/2 mile
Thursday, August 8, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1T corn (25) 1 t flax seed 20 Total 115
24 oz Tastidelight 240
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
1 t.5 flax seed 20
steamed snap peas, carrots and cauliflower, water chestnut, red pepper 50
Sub-total 480
3 small Lindt chocolate squares 60
1 cup blueberries 80
1 slice whole wheat bread 70
1 slice no-fat cheese 30
1 T light Benecol 45
5 almonds 35
whole wheat matzoh 110
egg beater 30
Sub-total 440
Grand Total 1264
Walked 6 miles, 120 sit ups
On Wednesday AM average daily consumption last week was about 1303 calories and 51 miles walked & swam 3.5 miles. (I forgot to log it some days). I weighed 122.0 at home in Lake Placid. I pledge to eat less than1400 calories and swim 3 miles and walk at least 42 miles by next week.
Wednesday, August 7, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
4 oz salmon 200
small baked potato 100
steamed string beans, carrots and cauliflower 35
Sub-total 335
16 oz Tastidelight 160
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
1 t chopped walnuts 20
Sub-total 235
10 cherries 50
3 small Lindt chocolate squares 60
1 cup blueberries 80
5 whole wheat melba toast 75
1 slice no-fat cheese 30
1 T light Benecol 45
5 almonds 35
whole wheat matzoh 55
1 slice whole wheat bread 70
1 nectarine 75
broccoli, carrots, red pepper, olives 75
Sub-total 650
Grand Total 1564
Walked 7 miles, 120 sit ups
Tuesday, August 6, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 1T corn (25) 1/8 avocado (40) 1 t flax seed 20 Total 155
2 garden burgers with Pam 180
4 oz sweet potato 100
asparagus 30
Sub-total 335
16 oz Tastidelight 160
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
1 t chopped walnuts 20
Sub-total 235
5 cherries 25
3 small Lindt chocolate squares 60
1 cup blueberries 80
5 whole wheat melba toast 75
1 slice no-fat cheese 30
1.5 t light Benecol 25
5 almonds 35
Sub-total 310
Grand Total 1228
Walked 9 miles, 120 sit ups, swim 1 mile
Monday, August 5, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) cucumber (5) crab meat (30) 1 t garbanzo beans (10) Total 120
ham quickie with egg whites 120
small baked potato 100
2 slices whole wheat toast 120
1 cup mixed melons 50
Sub-total 470
16 oz Tastidelight 160
1 T walnuts 50 & 1 T Cozy Cottage maple syrup 5
1 t chopped walnuts 20
Sub-total 235
3 small Lindt chocolate squares 60
1 cup blueberries 80
5 whole wheat melba toast 75
1 slice no-fat cheese 30
1.5 t light Benecol 25
5 almonds 35
hot chocolate 50
nectarine 50
Sub-total 385
Grand Total 1434
Walked 6 miles, 120 sit ups, swim 1/2 mile
Sunday, August 4, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), Shitake mushroom (5) 1T corn & kidney beans (25) 1/8 avocado (40) 1 t flax seed 20 Total 160
grilled salmon with Pam 200
corn on the cob 100
zucchini with ginger & onions 30
16 oz Tastidelight 160
1 t chopped walnuts 20
flax seed 1.5 t 30
Cozy Cottage maple syrup 5
Sub-total 605
3 small Lindt chocolate squares 60
1 cup blueberries 80
5 whole wheat melba toast 75
1 slice no-fat cheese 30
2 scallops with onions and tomato sauce primavera (leftover) 25
1.5 t light Benecol 25
5 almonds 35
10 olives 50
raw carrots and broccoli 10
1.5 oz white wine 30
Sub-total 420
Grand Total 1269
Walked 6 miles, 120 sit ups, swim 1/2 mile
Saturday, August 3, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
grilled salmon with Pam 200
salad greens 20
1/2 whole wheat bagel 160
32 oz Tastidelight 320
1 t chopped walnuts 20
flax seed 1.5 t 30
Cozy Cottage maple syrup 5
Sub-total 755
3 small Lindt chocolate squares 60
2 nectarine 120
1 slice no-fat cheese 30
Sub-total 210
Grand Total 1309
Walked 8 miles
Friday, August 2, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), Shitake mushroom (5) 1T corn & kidney beans (25) 1/8 avocado (40) 1 t flax seed 20 Total 160
grilled salmon with Pam 200
4 oz sweet potato 100
collard greens 30
8 oz Tastidelight 80
1 t chopped walnuts 20
flax seed 1.5 t 30
Cozy Cottage maple syrup 5
Sub-total 625
3 small Lindt chocolate squares 60
1/2 cup blueberries 40
5 whole wheat melba toast 75
1.5 t light Benecol 25
5 almonds 35
1 nectarine 50
sliver watermelon 50
1 slice no-fat cheese 30
Sub-total 365
Grand Total 1234
Walked 6 miles, 120 sit ups, swim 1/2 mile
Thursday, August 1, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), Shitake mushroom (5) 1T corn & kidney beans (25) 1/8 avocado (40) 1 t flax seed 20 Total 160
2 garden burgers barbequed with Pam 180
corn on the cob 1 ear 100
5 almonds 35
3 small Lindt chocolate squares 60
1/2 cup blueberries 40
5 whole wheat melba toast 75
1.5 t light Benecol 25
Sub-total 675
16 oz Tastidelight 160
1 t chopped walnuts 20
flax seed 1.5 t 30
Cozy Cottage maple syrup 5
1 nectarine 50
sliver watermelon 50
1 slice whole wheat bread 70
1 slice no-fat cheese 30
Sub-total 430
Grand Total 1349
Walked 10 miles, 120 sit ups, swim 1 mile
On Wednesday AM average daily consumption last week was about 1411 calories and 56 miles walked & swam 3.5 miles. (I forgot to log it some days). I weighed 122.8 at home in Lake Placid. I pledge to eat less than1400 calories and swim 3 miles and walk at least 42 miles by next week.
Tuesday, July 30, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
16 oz Tastidelight 160
1 t chopped walnuts 20
flax seed 1.5 t 30
Cozy Cottage maple syrup 5
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), Shitake mushroom (5) 1T corn & kidney beans (25) 1/8 avocado (40) 1 t flax seed 20 Total 160
4 oz white meat chicken barbequed with Pam 200
4 oz sweet potato 100
5 almonds 35
3 small Lindt chocolate squares 60
1 cup blueberries 80
raspberries 50
5 whole wheat melba toast 75
1.5 t light Benecol 25
Sub-total 1010
nectarine 50
watermelon 75
Whole grain Wasa cracker with Benecol 40
Sub-total 165
Grand Total 1525
Walked 10 miles, 120 sit ups, swim 1/2 mile in Lake
Monday, July 29, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
16 oz Tastidelight 160
1 t chopped walnuts 20
flax seed 1 T 60
Cozy Cottage maple syrup 5
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), mushroom (5) 1T corn (15) 1/8 avocado (40) 1 t flax seed 20 Total 160
spaghetti squash 50
1 cup marinara sauce (Price Chopper) 50
6 scallops 50
left over
1 cup mixed veggies including turnips, red cabbage, eggplant, onion, peas, carrots, broccolini 100
10 almonds 70
1.5 small Dove dark chocolate squares 60
>1/2 cup blueberries 50
5 whole wheat melba toast 75
1.5 t light Benecol 25
Sub-total 935
Grand Total 1285
Walked 6 miles, 120 sit ups, swim 1/2 mile in Lake
Sunday, July 28, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 350
1/2 cup cooked oatmeal 50
ham quickie with egg beater 150
2 T potato crisps 50
mixed melon & kiwi 50
2 slices ww bread dry 120
16 oz Tastidelight 160
1 t chopped walnuts 20
Cozy Cottage maple syrup 5
Sub-total 605
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), mushroom (5) 1T corn (15) 1/8 avocado (40) 1 t flax seed 20 Total 160
albacore 55
10 almonds 70
1.5 small Dove dark chocolate squares 60
5 whole grain melba toast 75
1.5 t light Benecol 25
Sub-total 390
Grand Total 1400
Walked 6 miles, 120 sit ups
Saturday, July 27, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
watermelon 50
Sub-total 400
Dark green salad & purple cabbage (10), 1/4 tomato (10) balsamic vinegar 2T (10), 5 olives (25), 1/4 cucumber (10) 1/8 avocado (40) corn niblets with black beans (30) 1/4 orange (15) Total 150
4 oz wild salmon 200
4 oz. sweet potato 100
1 cup mixed veggies including zucchini, red cabbage, eggplant, onion, parsnips, carrots 100
16 oz Tastidelight 160
1 t chopped walnuts 20
2 t flax seed 40
Cozy Cottage maple syrup 5
Sub-total 775
10 almonds 70
1.5 small Dove chocolate squares 60
2 cups cherries 100
1/2 nectarine 25
5 whole grain melba toast 75
1.5 t light Benecol 25
Sub-total 355
Grand Total 1530
Walked 4 miles, 120 sit ups
Friday, July 26, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
1/2 cup blue berries 40
Sub-total 390
leftover
curried brocollini, turnips, garlic, onion, mushroom, carrot & peas mix 50
Dark
green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T
(10), 5 olives (25) cucumber (5) crab meat (30) 1 t garbanzo beans (10)
Total
120
14 shrimp & Pam 150
small baked potato 100
spinach 30
1 cup mixed melons 50
Sub-total 500
5 whole wheat melba toast 75
1 t light Benecal 15
16 oz Tastidelight 160
flax seed 1 T 60
2 T Cozy Cottage maple syrup 5
1 slice Kraft no fat American cheese 30
No fat hot chocolate 50
5 almonds 40
3 brazil nuts 90
Sub-total 525
Grand Total 1415
Walked 10 miles, 120 sit ups
Thursday, July 25, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
5 whole wheat melba toast 75
1.5 t light Benecol 25
blueberries 80
Sub-total 526
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 5 olives (25), 1/4 red & yellow pepper (10) 1/8 avocado (40) 1 T black beans & 1 T corn niblets (25) 5 cherry tomatoes (25)
Total 145
1/2 package albacore tuna 55
16 oz Tastidelight 160
1 T chopped walnuts 50
Cozy Cottage maple syrup 5
1 cup mixed veggies including turnips, red cabbage, eggplant, onion, peas, carrots, broccolini 100
1/2 whole wheat lavage bread 55
2 T no fat sour cream 25
Sub-total 495
10 almonds 70
3 small Lindt chocolate squares 60
1/2 grapefruit 50
1 nectarine 50
Sub-total 230
Grand Total 1251
Walked 10 miles, 120 sit ups, swam 1 mile
Wednesday, July 24, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
5 whole wheat melba toast 75
1.5 t light Benecol 25
blueberries 80
Sub-total 526
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) cucumber (5) crab meat (30) 1 t sunflower seeds 15, 1 T beans & corn (25) Total 150
12 shrimp oz 120
1 small baked potato 100
spinach 30
8 oz Tastidelight 80
1 T chopped walnuts 50
Cozy Cottage maple syrup 5
1 cup mixed veggies including turnips, red cabbage, eggplant, onion, peas, carrots, broccolini 100
1/2 whole wheat lavage bread 55
2 T no fat sour cream 25
Sub-total 715
10 almonds 70
2 Lindt chocolate squares 60
1/2 grapefruit 50
1 nectarine 50
Grand Total 1471
Walked 10 miles, 120 sit ups
Tuesday, July 23, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
5 whole wheat melba toast 75
1.5 t light Benecol 25
1/2 grapefruit 50
Sub-total 494
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 5 olives (25), 1/4 red & yellow pepper (10) 1/8 avocado (40) 1 T black beans & 1 T corn niblets (25) 5 cherry tomatoes (25)
Total 145
2 garden burgers 180
corn 100
1 cup mixed veggies including turnips, red cabbage, eggplant, onion, peas, carrots, broccolini 100
8 oz Tastidelight 80
1 T chopped walnuts 50
Cozy Cottage maple syrup 5
Sub-total 640
watermelon 100
3 oz salmon 150
rice 100
greens 20
2 Lindt chocolate squares 60
Grand Total 1554
Walked 10 miles, 120 sit ups, swam 1 mile
On Tuesday AM average daily consumption last week was about 1409 calories and 50 miles walked & swam 3.5 miles. I weighed 122.0 at home in Lake Placid after breakfast and walking 7 miles. I pledge to eat less than1400 calories and swim 3 miles and walk at least 42 miles by next week.
Monday, July 22, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
1 cup blueberries 80
1/2 cantaloupe 100
Sub-total 509
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 5 olives (25), 1/4 red & yellow pepper (10) 1/8 avocado (40) 1 T black beans & 1 T corn niblets (25) 5 cherry tomatoes (25)
Total 145
4 oz tuna 150
4 oz. sweet potato 100
1 cup mixed veggies including turnips, red cabbage, eggplant, onion, peas, carrots, broccolini 100
8 oz Tastidelight 80
1 T chopped walnuts 50
Cozy Cottage maple syrup 5
Sub-total 640
1 cup blue berries 80
1/2 slice whole grain flat bread 55
2 T no fat sour cream 25
watermelon 50
2 squares Lindt dark chocolate 60
1/2 grapefruit 50
1 nectarine 50
Sub-total 370
Grand Total 1509
Walked 9 miles, 120 sit ups, swim 1/2 mile
Sunday, July 21, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
1 cup blueberries 80
1/2 cantaloupe 100
Sub-total 509
Dark green salad & purple cabbage (10), 1/4 tomato (10) balsamic vinegar 2T (10), 5 olives (25), 1/4 cucumber (10) 1/8 avocado (40) Total 105
4 oz wild salmon 200
1 ear of corn with Pam 100
1 cup mixed veggies including zucchini, red cabbage, eggplant, onion, parsnips, carrots 100
8 oz Tastidelight 80
1 T chopped walnuts 50
Cozy Cottage maple syrup 5
Sub-total 640
1 cup blue berries 80
1/2 slice whole grain flat bread 55
1 whole grain Wasa cracker 30
1 slice no fat cheese 30
1.5 t light Benecol 25
2 squares Lindt dark chocolate 60
Sub-total 280
Grand Total 1429
Walked 6 miles, 120 sit ups, swim 1/2 mile
Saturday, July 20, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
1 cup blueberries 80
1/2 cantaloupe 100
2 Whole grain Wasa crackers 60
1.5 t Benecol light 25
Sub-total 509
2 garden burger 180
1 small sweet potato 100
1/2 cup zucchini 30
8 oz Tastidelight 80
1 T chopped walnuts 50
Cozy Cottage maple syrup 5
Sub-total 445
1 bite potato skin 10
beet salad 50
1 ounce lean beef 50
1 nectarine, peach, berry salad 100
2 ounce wine 40
Sub-total 250
1 cup blue berries 80
5 whole grain melba toast 75
1.5 t light Benecol 25
2 squares Lindt dark chocolate 60
Sub-total 240
Grand Total 1444
Walked 5 miles, 120 sit ups, swim 1/2 mile
Friday, July 19, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) cucumber (5) crab meat (30) 1 t sunflower seeds 15 Total 125
12 shrimp breast 120
1 small baked potato 100
1/2 cup string beans 30
16 oz Tastidelight 160
1 T chopped walnuts 50
Cozy Cottage maple syrup 5
Sub-total 610
cabbage & cauliflower, parsnips, ginger, onion, peas, red pepper with curry, cumin, coriander & Pam 60
1/2 cup brown rice 75
5 whole wheat melba toast 75
1.5 t Benecol light 25
1 nectarine 50
Sub-total 285
1 cup blue berries 80
3 square Lindt dark chocolate 90
Sub-total 170
Grand Total 1409
Walked 10 miles, 120 sit ups, swim 1 mile
Thursday, July 18, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), 1/4 cucumber (10) 1/8 avocado (40) Total 130
4 oz salmon 200
steamed Swiss chard & garlic in Pam 30
2/3 cup brown rice 150
cabbage & cauliflower, parsnips, ginger, onion, peas, red pepper with curry, cumin, coriander & Pam 120
1/2 whole wheat wrap 55
1.5 t Benecol light 25
1 nectarine 50
Sub-total 750
8 oz Tastidelight 80
1 T chopped walnuts 50
Cozy Cottage maple syrup 5
1 cup blue berries 80
2 square Lindt dark chocolate 60
6 almonds 50
Sub-total 325
Grand Total 1419
Walked 6 miles, 120 sit ups, swim 1 mile
Wednesday, July 17, 2002
2 almonds 14
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
Sub-total 344
24 oz Tastidelight 240
2 square Lindt dark chocolate 60
1/2 whole wheat wrap 55
cabbage & cauliflower 10
2 scrambled eggs 160
asparagus 30
1 slices no-fat cheese 30
1.5 t Benecol light 25
1 peach 50
Sub-total 660
1/2 red pepper 10
8 Oz Tastidelight 80
2 T chopped walnuts 100
Cozy Cottage maple syrup 5
1 cup blue berries 80
Sub-total 275
Grand Total 1279
Walked 4 miles, 120 sit ups
On Tuesday AM average daily consumption last week was about 1447 calories and 59 miles walked & swam 3 miles. I weighed 122.0 at home in NYC before dressing. I pledge to eat less than1350 calories and swim 3 miles and walk at least 42 miles by next week.
Tuesday, July 16, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
1/8 cup blueberries 10
Sub-total 360
6 shrimp 60
1/2 cup brown rice 150
mixed green veggies including ginger, purple cabbage, red peppers, string beans, mushrooms, bok choy, onions 100
1/2 whole wheat bagel 150
24 oz Tastidelight 240
Sub-total 700
2 square Lindt dark chocolate 60
1/2 whole wheat wrap 55
green pepper (20), lettuce, carrots, onion, cauliflower, sprouts(50)
1.5 slices cheese 50
1.5 t Benecol light 25
1 plum 25
1 cup blueberries & raspberries 80
Sub-total 325
Grand Total 1385
Walked 10 miles, 120 sit ups
Monday, July 15, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries & black berries 25
1 cup strawberries 50
Sub-total 425
6 shrimp 60
1/2 cup brown rice 150
mixed green veggies including ginger, purple cabbage, red peppers, mushrooms, bok choy, onions 100
1/2 whole wheat bagel 150
16 oz Tastidelight 160
2 square Lindt dark chocolate 60
7 whole wheat melba toast 100
1 slice cheese 30
1.5 t Benecol light 25
1 plum 25
1 cup blueberries & raspberries 80
Sub-total 940
Grand Total 1365
Walked 9 miles, 120 sit ups
Sunday, July 14, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1.5 cups blue berries & watermelon 100
Sub-total 410
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) cucumber (5) crab meat (30) 1 t garbanzo beans (10) Total 120
14 shrimp & 1 t butter 140
small baked potato 100
1 cup mixed melons 50
Sub-total 410
McDonald's cone 150
1 T walnuts 50
5 whole wheat melba toast 75
16 oz Tastidelight 160
1 slice Kraft no fat American cheese 30
2 square Lindt dark chocolate 60
5 almonds 40
Sub-total 565
Grand Total 1385
Walked 7 miles, 120 sit ups, swim 1/2 mile in Lake Placid
Saturday, July 13, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1 cup blue berries 80
1/2 cup mixed raspberries, blackberries, strawberries 40
Sub-total 430
4 oz salmon 200
4 oz sweet potato 100
asparagus 30
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), mushroom (5) 1T corn (15) 1/8 avocado (40) Total 140
Sub-total 480
McDonald's cone 150
1 T walnuts 50
5 whole wheat melba toast 75
Benecol 25
T avocado 30
1 slice Kraft no fat American cheese 30
2 oz white meat chicken 100
watermelon 100
2 square Lindt dark chocolate 60
5 almonds 40
Sub-total 660
Grand Total 1570
Walked 6 miles, 120 sit ups, swim 1/2 mile in Lake Placid
Friday, July 12, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
1 cup blue berries 80
Sub-total 430
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) cucumber (5) crab meat (30) 1 t sunflower seeds 15 Total 125
3 oz grilled chicken breast 150
1/2 small baked potato 50
1/2 cup peas & carrots 50
1/2 [Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), mushroom (5) 1T corn (15) 1 T black beans (15)1/8 avocado (40)] Total 80
Sub-total 455
1 Wasa cracker 30
2 slice no-fat cheese 60
2 square Godiva dark chocolate 60
1 sq. chocolate 30
10 almonds 70
5 whole wheat melba toast with Benecol 100
1 McDonald cone 150
1 T walnuts & Cozy Cottage syrup 50
1 cup cherries 50
Sub-total 600
Grand Total 1485
Walked 8 miles, 120 sit ups, swim 1 mile
Thursday, July 11, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
1 cup blue berries 80
Sub-total 430
4 oz salmon 200
4 oz sweet potato 100
Swiss chard with onions and garlic in Pam 30
1/2 cup blue berries & strawberries 35
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), mushroom (5) 1T corn (15) 1 T black beans (15)1/8 avocado (40) Total 155
Sub-total 520
1 slice no-fat cheese 30
2 square Godiva dark chocolate 60
10 almonds 70
5 whole wheat melba toast with Benecol 100
1 McDonald cone 150
Sub-total 410
The following is a result of only moderately controlled random sampling on a shopping trip to Plattsburgh
1 t guacamole 10
1/2 slice bread 25
1 t hummus 10
10 cherries 50
1/2 peach 25
Benecol 25
1/2 T walnuts 25
2 potato chips 20
Grand Total 1530
Walked 6 miles, 120 sit ups
On Wednesday AM average daily consumption last week was about 1254 calories and 48 miles walked & swam 3.5 miles. I weighed 121.8 at home in Lake Placid before dressing. I pledge to eat less than1350 calories and swim 3 miles and walk at least 42 miles by next week.
Roberta Russell's Log
Wednesday, July 10, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
1 cup blue berries 80
1 plum 40
Sub-total 470
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) cucumber (5) crab meat (30) 1 t garbanzo beans (10) Total 120
28 shrimp & 1 t butter 280
small baked potato 100
spinach 25
1 cup mixed melons 50
8 oz Tastidelight 80
1 T walnuts 50 & 1 T Cozy Cottage maple syrup
Sub-total 720
1 ww flat bread 55
buttercup squash 10
veggies in marinara sauce 20
1 slice no-fat cheese 30
2 square Godiva dark chocolate 60
10 almonds 70
5 whole wheat melba toast with Benecol 100
Sub-total 345
Grand Total 1535
Walked 13 miles, 120 sit ups
On Tuesday AM average daily consumption last week was about 1252 calories and 47 miles walked & swam 3 miles. I weighed 122.0 at home in Lake Placid before dressing. I pledge to eat less than1350 calories and swim 3 miles and walk at least 42 miles by next week.
Tuesday, July 9, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
1 cup blue berries 80
Sub-total 430
1/2 grapefruit 50
3 oz white meat roasted chicken 150
turnips 25
buttercup squash 75
1/2 cup black berries, blue berries and raspberries 30
8 oz Tastidelight 80
1 T walnuts 50 & 1 T Cozy Cottage maple syrup
Sub-total 460
1 corn tortilla 50
1/2 cup cherries 25
veggies in marinara sauce 20
1 slice no-fat cheese 30
4 scallops 20
2 square Godiva dark chocolate 60
watermelon 50
10 almonds 70
2 whole wheat melba toast with Benecol 50
Sub-total 225
Grand Total 1265
Walked 7 miles, 120 sit ups, swim 1 mile
Monday, July 8, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
2 cups blue berries 160
Sub-total 510
1 &1/4 cup spaghetti squash 50
Stir fry in Pam including : red pepper & mushroom(25) zucchini (20) onion (10)
carrots & peas (50) cauliflower (30) 1 cup Price Chopper no fat Marinara sauce (60)
Total (195)
shrimp & scallops 90
1/2 cup black berries, blue berries and raspberries 30
8 oz Tastidelight 80
1 T walnuts 50 & 1 T Cozy Cottage maple syrup
Sub-total 495
2 whole wheat melba toast 30
1 slice no-fat cheese 30
2 square Godiva dark chocolate 60
8 oz Tastidelight 80
Sub-total 265
Grand Total 1205
Walked 6 miles, 120 sit ups, swim 1/2 mile in lake
Sunday, July 7, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
1/4 cup blue berries & strawberries 20
Sub-total 370
1 cup of black berries & raspberries (50)
Salad including 1/8 avocado (40) dark lettuce, red pepper (5) 5 cherry tomatoes (25) 5 olives (25) broccoli sprouts (5) Total 100
Stir fry in Pam including : red pepper & mushroom(25) zucchini (20) onion (10)
onion (10) carrots & peas (50) cauliflower (30) with cumin, coriander, curry, ginger, garlic and PAM
Total (175)
garden burger 90
4 oz sweet potato 100
8 oz Tastidelight 80
1 T walnuts 50 & 1 T Cozy Cottage maple syrup
Sub-total 645
5 whole wheat melba toast 75
1 slice no-fat cheese 30
10 cherries 50
1 nectarine 70
7 almonds 50
2 squares Godiva dark chocolate 60
8 oz Tastidelight 80
Sub-total 415
Grand Total 1430
Walked 6 miles, 120 sit ups, swim 1 mile in pool
Saturday, July 6, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
1/4 cup blue berries & strawberries 20
Sub-total 370
1 cup of cherries (50)
1/2 whole wheat lavage flat bread for wrap (55), stuffed with the following:
yellow pepper & mushroom (5) 5 cherry tomatoes (25) zucchini (20) onion (10) carrots & peas (50) parsnips (50) with cumin, coriander, curry and PAM Total (160)
16 oz Tastidelight 160
1 T walnuts 50 & 1 T Cozy Cottage maple syrup
Sub-total 475
3 almonds 20
4 shrimp and 1 scallop 50
4 oz sweet potato 100
10 olives 50
1 squares Godiva dark chocolate 30
1 cup fresh blue berries 80
Sub-total 330
Grand Total 1175
Walked 6 miles, 120 sit ups, swim 1/2 mile in Lake Placid
Friday, July 5, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
1/4 cup blue berries & strawberries 20
Sub-total 370
1/2 whole wheat lavage flat bread for wrap (55), stuffed with the following:
Benecol 25
with 1 slice Kraft no-fat American cheese (30)
yellow pepper & mushroom (5) broccoli (5) 5 cherry tomatoes (25) 1/8 avocado & dark lettuce (40) Total (75)
carrots & peas 70
10 oz Tastidelight 100
1 T walnuts 50 & 1 T Cozy Cottage maple syrup
2.5 melba toast 40
Sub-total 445
grilled salmon 200
4 oz baked potato 100
1 T hummus 30
10 olives 50
3 squares Godiva dark chocolate 90
1 cup fresh blue berries 80
Sub-total 550
Grand Total 1365
Walked 8 miles, 120 sit ups
Thursday, July 4, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
1/4 cup blue berries & strawberries 20
Sub-total 370
1 cup cherries 50
1/2 whole wheat lavage flat bread for wrap (55), stuffed with the following:
Benecol 25
with 1 slice Kraft no-fat American cheese (30)
yellow pepper & mushroom (5) broccolini (5) 5 cherry tomatoes (25) 1/8 avocado & dark lettuce (40)
2 cup Tastidelight 160
1 T walnuts 50 & 1 T Cozy Cottage maple syrup
Sub-total 445
Pan seared tuna on a bed of crisp vegetables scented with orange and chives & small baked potato (389) (from wellness menu at Mirror Lake Inn
1 square Lindt dark chocolate 20
1 cup fresh mixed berries & grapes & pineapple 100
Sub-total 509
Grand Total 1324
Walked 8 miles, 120 sit ups, swim 1/2 mile in Lake Placid
Wednesday, July 3, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 350
1/4 buttercup squash 50
1/2 cup blue berries & strawberries 35
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) cucumber (5) crab meat (30) 1 t garbanzo beans (10) 1 t sunflower seeds (15) Total 135
3 oz cod 100
1/2 small baked potato 50
1/2 cup peas & carrots 50
mixed melon honeydew & cantaloupe slices 50
Sub-total 470
2 cups Tasti delight 160
1 T walnuts 50
Benecol 25
1 slice Kraft no fat American cheese 30
5 whole grain melba toast 75
yellow pepper & mushroom (5)
broccolini (5)
1 square Lindt dark chocolate 20
watermelon 50
Sub-total 370
Grand Total 1190
Walked 7 miles, 120 sit ups, swim 1/2 mile in Lake Placid
On Tuesday AM average daily consumption last week was about 1244 calories and 49 miles walked & swam 3.5 miles. I weighed 122.4 at home in Lake Placid before dressing. I pledge to eat less than1350 calories and swim 3 miles and walk at least 42 miles by next week.
Tuesday, July 2, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 350
1/4 buttercup squash 50
1/2 cup blue berries & strawberries 35
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25) Total 70
Tuna in water 55
Sub-total 210
1cup Tasti delight 80
1 T walnuts 50
1/3 cup (raw) oatmeal 100
Benecol 25
1 slice Kraft no fat American cheese 30
5 whole grain melba toast 75
1 square Lindt dark chocolate 20
1.2 cups cherries & strawberries 60
8 oz Tastidelight 80
Sub-total 520
Grand Total 1080
Walked 6 miles, 120 sit ups, swim 1/2 mile in Lake Placid
Monday, July 1, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 350
4 oz salmon 200
4 oz buttercup squash 100
mustard greens 30
1/2 cup blue berries & strawberries 35
Dark green salad & purple cabbage (10), 5 cherry tomatoes (25) balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), mushroom (5) 1T corn (15) 1/8 avocado (40) Total 140
Sub-total 480
1cup Tasti delight 80
1 T walnuts 50
1/2 whole wheat wrap 55
Benecol 25
1/8 avocado 40
1 slice Kraft no fat American cheese 30
lettuce & tomato 10
watermelon 100
1 square Lindt dark chocolate 20
3 whole grain melba toast 45
1 peach 45
Sub-total 500
Grand Total 1355
Walked 7 miles, 120 sit ups, swim 1 mile
Sunday, June 30, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 350
1 "chicken" soy garden burgers 200
4 oz sweet potato 100
1 cup blue berries & strawberries 70
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10),10 olives (50), baby carrots (10), mushroom (5) 1T corn & black beans(30), 1/8 avocado (40) Total 155
Sub-total 525
1cups Tasti delight 160
1 T walnuts 50
1/2 whole wheat wrap 55
Benecol 25
1/8 avocado 40
2 slices Kraft no fat American cheese 60
lettuce & tomato 10
watermelon 50
2 square Lindt dark chocolate 40
Sub-total 490
Grand Total 1365
Walked 8 miles, 120 sit ups, swim 1 mile
Saturday, June 29, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 350
4 oz sea bass 130
3 new potatoes 100 (some oil)
fresh fruit cup 70
Sub-total 300
3 cups Tasti delight 240
2 T walnuts 100
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), mushroom (5) 1T corn & black beans (30) Total 95
watermelon 50
1 square Lindt dark chocolate 20
Sub-total 485
Grand Total 1135
Walked 7 miles, 120 sit ups
Friday, June 28, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
2 cups strawberries 80
Sub-total 430
chicken breast 200
Mixed veggies (string beans, zucchini, mushrooms, onions, ginger, garlic) lightly sautéed in canola 100
1/2 cup brown rice 55
1/2 whole wheat bagel 150
Tastidelight 16 oz 160
Sub-total 665
1/2 cup blueberries 40
2 cups Tasti delight 160
1 square Lindt chocolate 20
2 bite of no-fat cheese on whole wheat sandwich 50
5melba toast 75
1 slice no fat cheese 30
Sub-total 375
Grand Total 1420
Walked 7 miles, 120 sit ups
Thursday, June 27, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
cantaloupe 50
Sub-total 400
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), , baby carrot (10), 5 cherry tomato (25) Total 60
6 shrimp 50
Mixed veggies (string beans, zucchini, mushrooms, onions, ginger, garlic) lightly sautéed in canola 100
1/2 cup brown rice 55
1/2 whole wheat bagel 150
Tastidelight 16 oz 160
Sub-total 575
1/2 cup blueberries 40
1/2 cup strawberries 20
1/2 slice whole wheat lavage bread 55
1/5 avocado 60
1 slice no-fat cheese 30
Sub-total 205
Grand Total 1080
Walked 7 miles, 120 sit ups
Wednesday, June 26, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 350
(at Howard Johnson's)
Green salad (about 2 cups) (15) with, 5 cherry tomato (25), balsamic vinegar
(10), raw sunflower seeds 1T (45), crab meat (35) onion, cucumbers (10)
Total 140
1/2 whole wheat flat bread piece 55
1 t Benecol 25
1 slice no fat cheese 30
1/4 avocado 75
mixed greens 10
mixed melon 50
Tastidelight 16 oz 160
1 T walnuts 50
Cozy Cottage maple syrup 5
Sub-total 600
1/3 cup strawberries & blueberries 25
2 light rye Wasa crackers 50
2 Lindt chocolate squares 40
1/2 cup strawberries 20
watermelon 50
fresh lemonade with Splenda 50
Sub-total 235
Grand Total 1105
Walked 7 miles, 120 sit ups, swam 1/2 mile
Tuesday, June 25, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 350
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 5 cherry tomato (25) mushroom (5) 1/8 avocado (40) 1T corn & black beans (30) Total 150
salmon 3 oz in soy sauce onions ginger & garlic 150
egg plant, grilled onion & mushroom & parsnip 55
turnip greens with onion & garlic 30
4 oz buttercup squash 100
Tastidelight 80 oz 80
1 T walnuts 50
Cozy Cottage maple syrup 5
Sub-total 620
1/3 cup strawberries & blueberries 25
1 slice no fat cheese 30
7 whole wheat melba toast 105
1 Lindt chocolate squares 20
1 t Benecol 25
1/2 cup strawberries 20
watermelon 50
Sub-total 295
Grand Total 1245
Walked 6 miles, 120 sit ups, swam 1 mile in pool, 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
On Tuesday AM average daily consumption last week was about 1202 calories and 46 miles walked & swam 4 miles. I weighed 120.8 at home in Lake Placid before dressing. I pledge to eat less than1350 calories and swim 2 miles and walk at least 42 miles by next week.
Monday, June 24, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1 cup Cherrios 110
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 350
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 5 cherry tomato (25) mushroom (5) 1/8 avocado (40) 1T corn & black beans (30) Total 150
egg whites in PAM 35
egg plant, grilled onion & mushroom 35
4 oz sweet potato 100
Tastidelight 80 oz 80
1 T walnuts 50
1/2 whole wheat wrap flat bread 55
Cozy Cottage maple syrup 5
Sub-total 555
1/3 cup strawberries & blueberries 25
1 slice no fat cheese 30
2 whole grain melba toast 30
2 Lindt chocolate squares 40
1 t Benecol 25
1/2 cup strawberries 20
1/2 grapefruit 50
watermelon 50
Sub-total 270
Grand Total 1175
Walked 6 miles, 120 sit ups, swam 1 mile in pool, 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Sunday, June 23, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 60
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 300
3 oz. shrimp 50
collard greens with onion 30
spaghetti squash 75
mushrooms, onion, peas, turnips, carrots 100
1 cup Price Chopper no fat spaghetti sauce 30
Tastidelight 16 oz 160
1 T walnuts 50
Cozy Cottage maple syrup 5
1/3 cup strawberries & blueberries 25
Sub-total 525
1/2 slice whole grain flat bread 55
veggies with tomato sauce from lunch 50
1 slice no fat cheese 30
5 whole grain melba toast 75
2 Lindt chocolate squares 40
1 t Benecol 25
1/2 cup strawberries 20
musk melon 50
Sub-total 295
Grand Total 1140
Walked 6 miles, 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Saturday, June 22, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 60
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 300
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 5 olives (25), baby carrots (10), 5 cherry tomato (25) mushroom (5) Total 90
egg whites in PAM 35
zucchini with garlic, grilled onion & mushroom 30
broccolini 30
4 oz sweet potato 100
Tastidelight 80 oz 80
1 T walnuts 50
1/2 whole wheat wrap flat bread 55
Cozy Cottage maple syrup 5
Sub-total 475
1/3 cup oatmeal 100
1/2 peach 20
1/2 cup blueberries 40
1 slice no fat cheese 30
4 whole grain melba toast 60
watermelon 50
2 Lindt chocolate squares 40
1 t Benecol 25
1/2 cup strawberries 20
musk melon 100
Sub-total 465
Grand Total 1260
Walked 8 miles, 120 sit ups, swam 1 mile in pool, 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Friday, June 21, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 265
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 5 olives (25), baby carrot (10), 5 cherry tomato (25) , 1/8 avocado 40 Total 130
albacore tuna (water based) 55
grilled eggplant with garlic 30
grilled onion & mushroom 30
buttercup squash 100
Tastidelight 80 oz 80
1 T walnuts 50
Cozy Cottage maple syrup 5
Sub-total 480
1/2 whole grain flat bread 55
2 slice no fat cheese 60
1 cup cherries 50
chocolate square 40
1 t Benecol 25
1/2 cup strawberries 20
1/4 cup blueberries 20
1/2 grapefruit 50
Sub-total 280
Grand Total 1025
Walked 7 miles, 120 sit ups, swam 1/4 mile in Lake Placid, water & green tea total = 8 cups fluid (not counting coffee)
Thursday, June 20, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 285
watermelon 50
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 5 olives (25), baby carrot (10), 5 cherry tomato (25) , 1/8 avocado 40 Total 130
grilled 4 oz salmon with garlic and ginger 200
grilled eggplant with garlic 30
grilled onion & mushroom 30
4 oz sweet potato 100
Tastidelight 12 oz 120
1 T walnuts 50
Cozy Cottage maple syrup 5
Sub-total 715
1/2 whole grain flat bread 55
2 slice no fat cheese 60
1 cup cherries 50
chocolate square 40
1 t Benecol 25
1/3 cup oatmeal 100
1 T walnuts 50
Sub-total 340
Grand Total 1365
Walked 7 miles, 120 sit ups, swam 1 miles, water & green tea total = 8 cups fluid (not counting coffee)
On Wednesday AM average daily consumption last week was about 1133 calories and 49 miles walked & swam .8 miles. I weighed 121.8 at home in Lake Placid before dressing. I pledge to eat less than1400 calories and swim 2 miles and walk at least 42 miles by next week.
Wednesday, June 19, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 265
(at Howard Johnson's)
Green salad (about 2 cups) (15) with, 5 cherry tomato (25), balsamic vinegar
(10), raw sunflower seeds 1T (45), crab meat (35) onion, cucumbers (10)
Total 140
cod fillet 5 oz 150
small baked potato 100
mixed melon 50
Tastidelight 8 oz 80
1 T walnuts 50
Cozy Cottage maple syrup 5
Sub-total 575
5 whole grain melba toast 75
1slice no fat cheese 30
6 olives 30
watermelon 100
1/2 cup blueberries 40
chocolate square 40
1 t Benecol 25
10 almonds 70
hot chocolate 50
Sub-total 460
Grand Total 1300
Walked 7 miles, 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
On Tuesday AM average daily consumption last week was about 1113 calories and 49 miles walked. I weighed 123.5 at home in Lake Placid before dressing. I pledge to eat less than1400 calories and swim 2 miles and walk at least 42 miles by next week.
Tuesday, June 18, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1 Wheetabix 60
2 cups coffee 0
1/2 small banana 40
Sub-total 265
ham quickie (2 eggs and ham) 250
2 slices whole wheat toast 120
Tastidelight 8 oz 80
1 T walnuts 50
Cozy Cottage maple syrup 5
Sub-total 505
1/2 red pepper 10
6 olives 30
1 T walnuts 50
3 almonds 20
5 whole grain melba toast 75
1slice no fat cheese 30
watermelon 100
chocolate square 40
1 t Benecol 25
Sub-total 380
Grand Total 1150
Walked 5 miles, 120 sit ups, swam .8 miles, water & green tea total = 8 cups fluid (not counting coffee)
Monday, June 17, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 small banana 40
Sub-total 285
6 shrimp 50
Mixed veggies (string beans, zucchini, Swiss chard, peas in pod, mushrooms, onions, ginger, garlic) lightly sautéed in canola 100
1/2 cup brown rice 55
1/2 whole wheat bagel 160
Tastidelight 32 oz 320
Sub-total 635
1 T walnuts 50
5 whole grain melba toast 75
1slice no fat cheese 30
1 t Benecol 25
Sub-total 180
mixed veggies broccoli, zucchini, carrots, string beans 100
TastiDelight 8 oz 80
Grand Total 1280
Walked 7 miles, 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Sunday, June 16, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 small banana 40
Sub-total 265
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T black beans, 1 T corn (45) niblets, 1/8 avocado 40 Total 175
2 garden burgers 180
carrots 20
broccolini 30
Tastidelight 16 oz 160
papaya 50
Sub-total 615
1 T walnuts 50
5 whole grain melba toast 75
1slice no fat cheese 30
1 t Benecol 26
1 nectarine 50
1 square chocolate 50
3 almonds 20
Sub-total 301
Grand Total 1081
Walked 2 miles, 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Saturday, June 15, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 small banana 40
Sub-total 265
Salmon 4 oz 200
1/2 baked potato 75
turnips 35
veggie soup 1/2 cup 50
salad with lettuce, tomato, cucumber 2 olives (10) and 1T feta and balsamic vinegar total 60
Tastidelight 16 oz 160
1/2 fruit cup 50
Sub-total 630
1 T walnuts 50
5 whole grain melba toast 75
1slice no fat cheese 30
1 t Benecol 26
blueberries 1/4 cup 20
1/2 grapefruit 50
1 square chocolate 50
Sub-total 301
Grand Total 1196
Walked 8 miles, 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Friday, June 14, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 small banana 40
Sub-total 265
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), , baby carrot (10), 5 cherry tomato (25) Total 60
6 shrimp 50
Mixed veggies (string beans, zucchini, mushrooms, onions, ginger, garlic) lightly sautéed in canola 100
1/2 cup brown rice 55
1/2 whole wheat bagel 160
Tastidelight 16 oz 160
Sub-total 435
1 T walnuts 50
5 whole grain melba toast 75
1slice no fat cheese 30
1 t Benecol 26
blueberries 1/4 cup 20
1/2 grapefruit 50
1 square chocolate 40
Sub-total 291
Grand Total 991
Walked 7 miles, 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
On Thursday AM average daily consumption last week was about 1201 calories and 40 miles walked. I weighed 121.5 at home in NYC before dressing. This is 1 pound less than I was last week. I pledge to eat less than1400 calories and swim 2 miles and walk at least 42 miles by next Thursday.
Thursday, June 13, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 small banana 40
papaya 50
Sub-total 325
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T black beans, 1 T corn (45) niblets, 1/8 avocado 40 Total 175
6 shrimp 50
Mixed veggies (string beans, zucchini, mushrooms, onions, ginger, garlic) lightly sautéed in canola 100
1/2 cup brown rice 55
1/2 whole wheat bagel 160
Tastidelight 8 oz 80
Sub-total 520
1 T walnuts 100
5 whole grain melba toast 75
1slice no fat cheese 30
1 t Benecol 26
1/2 grapefruit 50
1 square chocolate 40
Sub-total 341
Grand Total 1,186
Walked 11 miles, water & green tea total = 8 cups fluid (not counting coffee)
Wednesday, June 12, 2002
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 small banana 40
Sub-total 275
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T black beans, 1 T corn (45) niblets, 1/8 avocado 40 Total 175
spaghetti squash
1/4 lb scallops 50
steamed mixed veggies (cauliflower, carrots, peas, mushrooms, onions, garlic) 50
1 cup Price Chopper no fat spaghetti sauce 60
Tastidelight 16 oz 160
Sub-total 445
1 T walnuts 100
5 whole grain melba toast 75
1slice no fat cheese 30
1 cup cherries 52
1 t Benecol 26
1/2 grapefruit 50
Sub-total 332
Grand Total 1,052
Walked 9 miles, water & green tea total = 8 cups fluid (not counting coffee)
On Tuesday AM average daily consumption last week, through last Tuesday, was about 1261 calories and 29.5 miles walked. I weighed 122.5 at home in NYC before dressing. This is 2 pounds less than I was last week. I pledge to eat less than1400 calories and swim 2 miles and walk at least 42 miles by next Wednesday.
On Tuesday AM average daily consumption last week, through last Tuesday, was about 1261 calories and 29.5 miles walked. I weighed 122.5 at home in NYC before dressing. This is 2 pounds less than I was last week. I pledge to eat less than1400 calories and swim 2 miles and walk at least 42 miles by next Wednesday.
Tuesday, June 11, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/4 cup blueberries 20
Sub-total 275
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T black beans, 1 T corn (45) niblets, 1/8 avocado 40 Total 175
albacore tuna in water 55
buttercup squash 100
Tastidelight 32oz 320
Sub-total 650
2 T walnuts 100
5 whole grain melba toast 75
1slice no fat cheese 30
2 strawberries 20
hot chocolate (no fat or sugar) 50
Sub-total 275
Grand Total 1,200
Walked 3 miles, water & green tea total = 8 cups fluid (not counting coffee)
Monday, June 10, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/4 cup blueberries 20
Sub-total 275
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T black beans, 1 T corn (45) niblets, 1/8 avocado 40 Total 175
4 oz grilled salmon 200
1 sweet potato 4 oz 100
broccoli & cauliflower & onion and carrots & garlic & ginger 50
Tastidelight 8oz 80
Sub-total 605
2 nectarines 130
2 T walnuts 100
1/3 cup oatmeal 100
5 whole grain melba toast 75
1/4 cup blueberries 20
1.5 slice no fat cheese 45
1 t "Better Than Peanut Butter" 25
2 strawberries 20
hot chocolate (no fat or sugar) 50
Sub-total 590
Grand Total 1,470
Walked 7 miles- biked 3 miles, water & green tea total = 8 cups fluid (not counting coffee)
122 on Sunday
Sunday, June 9, 2002
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/4 cup blueberries 20
Sub-total 275
green salad with 1/2 oz feta (40) & 2 olives (10) & balsamic vinegar (10) Total 70
1/2 cup veggie soup 50
5-6 oz. broiled lobster 150
small baked potato 100
1/2 cup turnips with carrots 40
Tastidelight 8oz 80
fruit cup (mostly fresh melon with orange) 50
Sub-total 540
2 baby carrots 10
2 T walnuts 100
1/3 cup oatmeal 100
1/2 cup blueberries
Sub-total 260
Grand Total 1,075
Walked 2 miles- water & green tea total = 8 cups fluid (not counting coffee)
June 8, 2002 Saturday
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 small banana 40
Sub-total 275
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T kidney beans, 1 T corn (45) niblets, 1/8 avocado 40 Total 175
2 garden burgers 180
1 cup buttercup squash 80
1/2 cup snap peas 30
cauliflower, broccoli, onion, ginger & garlic in Pam and sake 40
8 oz Tastidelight 80
small organic apple 65
Sub-total 650
1/5 cantaloupe 50
1/2 cup strawberries 20
1 sq Godiva dark chocolate 55
2 oz turkey breast 75 sandwich on whole wheat 90
1/8 avocado 35
Sub-total 325
Grand Total 1,250
Walked 6 miles- biked 2 miles, water & green tea total = 8 cups fluid (not counting coffee)
June 7, 2002 Friday
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 small banana 40
Sub-total 275
1/5 cantaloupe 50
1 whole wheat bagel 300
16 oz pea soup 300
8 oz Tastidelight 80
Sub-total 730
1/2 cup oatmeal 150
1 T walnuts 50
1/4 cup blueberries 20
Sub-total 220
Grand Total 1,225
Walked 4 miles- water & green tea total = 8 cups fluid (not counting coffee)
June 6, 2002 Thursday
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 Wheetabix 30
2 cups coffee 0
1/4 cup blue berries 20
1/2 small banana 40
Sub-total 265
ham & 2 eggs 250
2 slices whole wheat toast 120
1 t Benecol 15
Sub-total 385
2.5 oz white meat turkey 100
1/8 avocado 35
2 slices whole wheat bread 160
Sub-total 595
1/2 cup oatmeal 150
1 T walnuts 50
Sub-total 200
Grand Total 1,345
Walked .5 miles- water & green tea total = 8 cups fluid (not counting coffee)
June 5, 2002 Wednesday
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/4 cup blue berries 20
1/2 small banana 40
Sub-total 315
Dark green salad with, 5 cherry tomato (25), balsamic vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion , 2 T beans 45
Total salad 155
peas & carrots 30
broiled cod 100
2/3 baked potato small 70
watermelon 100
8 oz Tastidelight 85
walnuts 40
1/4 cup blue berries and black raspberries 15
Sub-total 595
2 Whole grain crackers 60
strawberries 1 cup 40
1 t Better Than Peanut Butter 25
1 slices no fat cheese 30
1/2 cup oatmeal 150
1 T walnuts 50
Sub-total 355
Grand Total 1,265
Walked 9 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
June 4, 2002, Tuesday
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/4 cup blue berries 20
1/2 small banana 40
Sub-total 315
turkey breast 5 oz 200
buttercup squash 100
turnip greens with garlic 30
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T kidney beans, 1 T corn (45) niblets, 1/8 avocado 40 Total 175
Tastidelight 8oz 80
Sub-total 485
2 Whole grain crackers 60
strawberries 1 cup 40
1 t Better Than Peanut Butter 25
1 slices no fat cheese 30
1/2 cup oatmeal 150
1 T walnuts 50
Sub-total 355
Grand Total 1,155
Walked 6 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
June 2, 2002, Sunday
3 almonds 20
1 cup soy milk 80
1/2 cup skim milk 40
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/4 cup blue berries 20
1/2 small banana 40
Sub-total 315
6 oz grilled salmon 300
1 sweet potato 4 oz 100
broccoli & cauliflower & onion and carrots and 2 tiny potatoes 150
Tastidelight 8oz 80
Sub-total 630
2 Whole grain crackers 60
strawberries 1 cup 40
1 slices no fat cheese 30
1/2 cup oatmeal 150
1 T walnuts 50
1 square chocolate 40
2 cups hot chocolate (Carnation ) 50
1 apricot 20
1 cup
Sub-total 440
Grand Total 1,385
Walked 8.5 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
June 1, 2002, Saturday
3 almonds 20
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 raspberries 20
Sub-total 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T kidney beans, 1 T corn (45) niblets, Total 135
salmon (wild) 4 oz in Pam 200
1 sweet potato 4 oz 100
broccoli & cauliflower & onion and Portobello mushrooms with ginger 65
Tastidelight 8oz 80
Sub-total 580
2 Carnation hot chocolate 50
2 Whole grain crackers 60
strawberries 1/2 cup 20
1 slices no fat cheese 30
2 squares dark chocolate 80
1 inch sq coconut 50
1/2 cup oatmeal 150
1 T walnuts 50
Sub-total 490
Grand Total 1,465
Walked 9 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
May 31, 2002, Friday
3 almonds 20
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 raspberries 20
Sub-total 395
1 whole wheat bagel 300
16 oz pea soup 300
16 oz Tastidelight 160
Sub-total 760
2 Carnation hot chocolate 50
2 Whole grain crackers 60
strawberries 1/2 cup 20
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter
1/2 cup oatmeal 150
2 apricots 40
Sub-total 340
Grand Total 1,495
Walked 10 miles- 120 sit ups, weight training, water & green tea total = 8 cups fluid (not counting coffee)
May 30, 2002, Thursday
3 almonds 20
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 raspberries 20
Sub-total 395
1 lentil bean burger 150
broccoli and carrots steamed 30
blueberries 80
1/4 piece protein bread 50
1/4 cup brown rice 55
16 oz Tastidelight 160
1Twalnuts 50
Sub-total 575
2 Carnation hot chocolate 50
2 Whole grain crackers 60
strawberries 1/2 cup 20
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
2 apricots 40
1 T walnuts 50
Sub-total 415
Grand Total 1,370
Walked 10 miles- 120 sit ups, water & green tea total = 5 cups fluid (not counting coffee)
On Wednesday AM average daily consumption last week, through last Tuesday, was about 1529 calories and 43 miles walked. I weighed 124.5 at home in NYC before dressing on Wednesday AM. This is 2.5 pounds more than I want to weigh. I pledge to eat 1400 calories and swim 2 miles and walk at least 42 miles by next Wednesday.
May 30, 2002, Thursday
3 almonds 20
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 raspberries 20
Sub-total 395
1 whole wheat bagel 300
16 oz pea soup 300
16 oz Tastidelight 160
Sub-total 760
2 Carnation hot chocolate 50
2 Whole grain crackers 60
strawberries 1/2 cup 20
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter
1/2 cup oatmeal 150
2 apricots 40
Sub-total 340
Grand Total 1,495
Walked 10 miles- 120 sit ups, weight training, water & green tea total = 8 cups fluid (not counting coffee)
May 29, 2002, Wednesday
3 almonds 20
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 raspberries 20
Sub-total 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T black beans, 1 T corn (45) niblets, 1 T walnuts 45 Total 180
2 garden burgers 200
peas & onion in Pam 50
sweet potato (4 0z) 100
8 oz Tastidelight 80
Sub-total 610
2 Carnation hot chocolate 50
2 Whole grain crackers 60
strawberries 1/2 cup 20
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter
1/2 cup oatmeal 150
1 square chocolate 30
Sub-total 340
Grand Total 1,345
Walked 6 miles- 120 sit ups, weight training, water & green tea total = 8 cups fluid (not counting coffee)
May 28, 2002, Tuesday
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 blueberries 20
Sub-total 375
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T black beans, 1 T corn (45) niblets, 1 T walnuts 45, mushroom 20 Total 180
garlic, ginger, peas, broccoli, cauliflower with 1 t canola (40), tofu (50) and 1 t flax seeds
carrots 50 Total 200
16 oz Tastidelight 160
Sub-total 540
8 oz TastiDelight 80
watermelon 100
2 Carnation hot chocolate 50
2 Whole grain crackers 60
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
10 pieces sugarless gum 50
1 square chocolate 40
Sub-total 585
Grand Total 1,510
Walked 10 miles- 120 sit ups, weight training, water & green tea total = 8 cups fluid (not counting coffee)
May 27, 2002, Monday
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 blueberries 20
Sub-total 375
8 oz squash soup 150
1.5 whole wheat bagels 450
Tastidelight 16 oz 160
Sub-total 760
chocolate square 50
4 oz salmon 200
20 black olives 100
carrots, snap peas, broccoli, cauliflower, arrugala 100
crust of a roll 100
Sub-total 465
Grand Total 1,600
Walked 7 miles- 120 sit ups, weight training, water & green tea total = 8 cups fluid (not counting coffee)
May 26, 2002, Sunday
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 blueberries 20
Sub-total 375
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T kidney beans, 1 T corn (45) niblets, 1 T walnuts 45 Total 180
chicken breast skinless 4 oz in Pam 200
1 sweet potato 4 oz 100
broccoli & cauliflower & onion and Portobello mushrooms with ginger 50
Tastidelight 16 oz 160
Sub-total 690
2 Carnation hot chocolate 50
2 Whole grain crackers 60
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
strawberries & cherries 1 cup 50
watermelon 100
Sub-total 465
Grand Total 1,500
Walked 4 miles- 120 sit ups, weight training, water & green tea total = 8 cups fluid (not counting coffee)
May 25, 2002, Saturday
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 blueberries 20
Sub-total 375
1 lentil bean burger 150
broccoli and carrots steamed 30
8 oz TastiDelight 80
blueberries 80
1 cup pea soup 150
1/4 piece protein bread 50
1/4 cup brown rice 55
fruit cup with melons 75
Sub-total 670
2 Carnation hot chocolate 50
2 Whole grain crackers 60
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
walnuts 50
Sub-total 525
Grand Total 1,570
Walked 4 miles- 120 sit ups, weight training, water & green tea total = 8 cups fluid (not counting coffee)
May 24, 2002, Friday
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 raspberries 20
Sub-total 375
2 oz lean lamb 100
chicken tikka 4oz 200
1 oz tandoori chicken 50
1/2 cup rice 115
1/4piece paratha (Indian tandoori oven baked bread) 50
cauliflower with potato & curry 1/2 cup 50
cheese ball 50
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), beets (5) cucumber (5)
chickpeas 50 Total 100
Sub-total
715
8 oz TastiDelight 80
watermelon 100
blueberries 80
2 Carnation hot chocolate 50
2 Whole grain crackers 60
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
walnuts 50
Sub-total 625
Grand Total 1,715
Walked 8 miles- 120 sit ups, weight training, water & green tea total = 8 cups fluid (not counting coffee)
May 23, 2002, Thursday
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 raspberries 20
Sub-total 375
(at Howard Johnson's)
Green salad (about 2 cups) (15) with, 5 cherry tomato (25), balsamic vinegar
(10), raw sunflower seeds 1T (45), crab meat (35) onion, cucumbers (10)
Total 140
cod fillet 5 oz 150
small baked potato 100
steamed sting beans and carrots 30
chicken white meat 2 oz 100
honeydew 50
8 oz Tastidelight 85
1 square chocolate 30
Sub-total 685
2 Carnation hot chocolate 50
2 Whole grain crackers 60
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
Sub-total 315
Grand Total 1,375
Walked 3 miles- 120 sit ups, swim 1 mile, weight training, water & green tea total = 8 cups fluid (not counting coffee)
May 22, 2002, Wednesday
3 almonds 20
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 raspberries 20
Sub-total 395
(at Howard Johnson's)
Green salad (about 2 cups) (15) with, 5 cherry tomato (25), balsamic vinegar
(10), raw sunflower seeds 1T (45), crab meat (35) onion, cucumbers (10)
Total 140
cod fillet 5 oz 150
small baked potato 100
steamed sting beans and carrots 30
cantaloupe and honeydew 50
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 600
2 Carnation hot chocolate 50
2 Whole grain crackers 60
raspberries 40
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
Sub-total 355
Grand Total 1,350
Walked 7 miles- 120 sit ups, swim 1 mile, weight training, water & green tea total = 8 cups fluid (not counting coffee)
On Tuesday AM average daily consumption last week, through last Tuesday, was about 1484 calories and 49 miles walked. I weighed 122.8 at home in Lake Placid on Wednesday AM. I pledge to eat 1400 calories and swim 2 miles and walk at least 42 miles.
May 21, 2002, Tuesday
3 almonds 20
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 raspberries 20
Sub-total 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T kidney beans, 1 T corn (45) niblets, 1 T walnuts 45 Total 180
2 garden burgers 200
collard greens & onion in Pam 30
sweet potato (4 0z) 100
8 oz Tastidelight 80
Sub-total 590
2 Carnation hot chocolate 50
2 Whole grain crackers 60
raspberries 40
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter
1/2 cup oatmeal 150
1 square chocolate 30
Sub-total 350
Grand Total 1,335
Walked 4 miles- 120 sit ups, swim 1 mile, weight training, water & green tea total = 8 cups fluid (not counting coffee)
On Tuesday AM average daily consumption last week, through last Tuesday, was about 1484 calories and 49 miles walked. I weighed 124.6 at home in NYC before dressing on Tuesday AM. This is 2.5 pounds more than I want to weigh. I pledge to eat 1400 calories and swim 2 miles and walk at least 42 miles.
May 20, 2002, Monday
3 almonds 20
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/4 cup strawberries & blueberries 20
Sub-total 375
Vegetable plate including about 1/4 to 1/2 cup each of , artichokes, white beans (100), asparagus, carrots made with 1 t olive oil Total calories 250
32 oz Tastidelight (over the course of the day traveling) 320
2 Carnation hot chocolate 50
3 Whole grain crackers 120
1 cup strawberries blueberries & raspberries 50
1 slices no fat cheese melted for 20 sec in microwave 35
1/2 cup oatmeal 150
1T walnuts 45
Sub-total 1020
Grand Total 1,395
Walked 3 miles
May 19, 2002, Sunday
3 almonds 20
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 raspberries 20
Sub-total 395
2 oz lean lamb 100
chicken tikka 2oz 100
2 oz tandoori chicken 100
1/2 cup rice 115
1/8 piece paratha (Indian tandoori oven baked bread) 25
eggplant with garlic 1/2 cup 50
Peas carrots and cauliflower 100
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), beets (5) cucumber (5)
walnuts 50 Total 100
Sub-total
690
1 square dark chocolate 40
8 oz Tastidelight 80
2 Carnation hot chocolate 50
2 Whole grain crackers 80
1.5 t Better Than Peanut Butter 25
1 cup strawberries blueberries & raspberries 50
1 slices no fat cheese melted for 20 sec in microwave 35
1/2 cup oatmeal 150
1T walnuts 45
Sub-total 555
Grand Total 1,640
Walked 10 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
May 18, 2002, Saturday
3 almonds 20
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 raspberries 20
Sub-total 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T kidney beans, 1 T corn (45) niblets, 1 T walnuts 45 Total 180
2 garden burgers 200
onion& snow peas & carrots 50
sweet potato (4 0z) 100
16 oz Tastidelight 160
Sub-total 690
2 Carnation hot chocolate 50
cracker 50
6 shrimp 60
bean sprouts 40
2 T rice 30
1 square dark chocolate 40
Sub-total 270
Grand Total 1,385
Walked 4 miles- 120 sit ups, weight training, water & green tea total = 8 cups fluid (not counting coffee)
May 17, 2002, Friday
3 almonds 20
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 raspberries 20
Sub-total 395
2 oz lean lamb 100
chicken tikka 4 oz 200
2 oz tandoori chicken 100
1/2 cup rice 115
1/8 piece paratha (Indian tandoori oven baked bread) 25
cauliflower with curry 1/2 cup 50
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), beets (5) cucumber (5)
35
Sub-total
625
16 oz TastiDelight 160
2 Carnation hot chocolate 50
2 Whole grain crackers 80
1.5 t Better Than Peanut Butter 25
1 cup strawberries blueberries & raspberries 50
1 slices no fat cheese melted for 15 sec in microwave 35
1/2 cup oatmeal 150
1T walnuts 45
Sub-total 595
Grand Total 1,615
Walked 7 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
On Thursday AM average daily consumption last week, through last Tuesday, was about 1428 calories and 41miles walked. I weighed 123.5 at home in NYC before dressing on Thursday AM. This is 1.5 pounds more than I want to weigh. I pledge to eat 1400 calories and swim 2 miles and walk at least 42 miles.
May 16, 2002, Thursday
3 almonds 20
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 strawberries20
Sub-total 395
whole wheat bagel 300
16 oz pea soup 300
8 oz TastiDelight 80
Sub-total 680
2 Carnation hot chocolate 50
2 Whole grain crackers 80
1.5 t Better Than Peanut Butter 25
1 cup strawberries blueberries & raspberries 50
1 slices no fat cheese melted for 20 sec in microwave 35
1/2 cup oatmeal 150
1T walnuts 45
Sub-total 435
Grand Total 1,510
Walked 10 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
May 15, 2002, Wednesday
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 strawberries20
Sub-total 395
veal cutlet 250
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), baby carrots (10), 5 cherry tomato (25) mushroom, radish, cauliflower (20) 1/8 avocado (40) 1T beans & 1T corn niblets (45) Total 160
4 oz sweet potato 100
8 oz TastiDelight 80
Sub-total 590
2 Carnation hot chocolate 50
2 Whole grain crackers 80
1.5 t Better Than Peanut Butter 25
1 cup strawberries blueberries & raspberries 50
1 slices no fat cheese melted for 20 sec in microwave on Portobello mushroom slice on the fore-listed cracker 35
1/2 cup oatmeal 150
1T walnuts 45
Sub-total 435
Grand Total 1,420
Walked 10 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
May 14, 2002, Tuesday (travel days)
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 cup mixed berries 20
Sub-total 395
5 oz salmon 250
baked potato 100
broccoli & cauliflower 30
snap peas 50
fruit cup 70
Sub-total 500
2 Carnation hot chocolate 50
1 Whole grain crackers 30
1 slices no fat cheese 30
1/2 cup oatmeal 150
3 square chocolate 90
2 apples 160
Sub-total 510
Grand Total 1,405
Walked 5 miles-
May 13, 2002, Monday (travel days)
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 cup mixed berries 20
Sub-total 395
5 oz salmon 250
baked potato 100
broccoli 30
snap peas 50
fruit cup 50
1.5 oz pot roast 100
mixed veggies (1/2 cup) 50
mixed melons and peaches 150
salad consisting of lettuce and tomato with t diet dressing 50
Sub-total 830
Grand Total 1,325
Walked 5 miles-
May 12, 2002, Sunday
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
3 almonds 20
1/4 cup mixed berries 20
Sub-total 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1T kidney beans, 1 T corn (45) niblets, 1 T walnuts 45 Total 180
2 garden burgers 200
onion& snow peas & carrots 50
sweet potato (4 0z) 100
16 oz Tastidelight 160
Sub-total 690
2 Carnation hot chocolate 50
2 Whole grain crackers 60
raspberries 40
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter
1/2 cup oatmeal 150
1 square chocolate 30
Sub-total 370
Grand Total 1,445
Walked 6 miles-
May 11, 2002, Saturday
2 almonds 15
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1.5 cups Kashi Go Lean 240
2 cups coffee 0
1/2 banana 40
1/4 cup mixed berries 20
Sub-total 460
5 pieces gum 25
blue berries & strawberries 80
1/2 cup oatmeal 150
1T walnuts 45
yogurt 120
Sub-total 445
lobster tail 150
baked potato 100
salad (to be determined) with vinegar 100
carrots 100
2 apple 160
Sub-total 510
1.5 cups Kashi Go Lean 240
4 oz TastiDelight 40
1 square chocolate 30
Sub-total 310
Grand Total 1,725
6 miles walked
May 10, 2002, Friday
2 almonds 15
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 banana 40
1/4 cup mixed berries 20
Sub-total 410
10 pieces gum 50
blue berries & strawberries 80
1/2 cup oatmeal 150
1T walnuts 45
Sub-total 325
5 oz salmon 250
baked potato 100
salad (to be determined) with vinegar 100
2 apple 160
Sub-total 500
Grand Total 1,235
walked 2 miles
May 9, 2002, Thursday
2 almonds 15
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 banana 40
1/4 cup mixed berries 20
Sub-total 410
2 almonds 15
Dark green salad with, 5 cherry tomato (25), balsamic vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion , 2 T beans 45
Total salad 155
2 garden burgers 180
4 oz sweet potato 100
strawberries 40
8 oz Tastidelight 85
walnuts 40
1/4 cup blue berries and black raspberries 15
Sub-total 615
8 almonds 60
2 Carnation hot chocolate 50
2 Whole grain crackers 80
1 slices no fat cheese melted for 20 sec in microwave on Portobello mushroom slice on the fore-listed cracker 35
1/2 cup oatmeal 150
1T walnuts 45
Sub-total 420
Grand Total 1,445
Walked 7 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
May 8, 2002, Monday
2 almonds 15
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/8 apple 10
1/4 cup mixed berries 20
Sub-total 380
2 almonds 15
Dark green salad with, 5 cherry tomato (25), balsamic vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion , 2 T beans 45
Total salad 155
spinach 30
broiled cod 100
baked potato small 100
strawberries 40
papaya 25
8 oz Tastidelight 85
walnuts 40
1/4 cup blue berries and black raspberries 15
Sub-total 590
8 almonds 60
2 Carnation hot chocolate 50
2 Whole grain crackers 80
1.5 t Better Than Peanut Butter 25
1 cup strawberries blueberries & raspberries 50
1 slices no fat cheese melted for 20 sec in microwave on Portobello mushroom slice on the fore-listed cracker 35
1/2 cup oatmeal 150
1T walnuts 45
Sub-total 425
Grand Total 1,295
Walked 9miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
On Tuesday AM average daily consumption last week, through last Tuesday, was about 1478 calories and 49 miles walked, swam 1 mile. I weighed 124.4 at home in NYC before dressing on Tuesday AM. This is 2.4 pounds more than I want to weigh. I pledge to eat 1400 calories and swim 2 miles and walk at least 42 miles.
May 7, 2002, Tuesday
2 almonds 15
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/8 apple 10
1/4 cup mixed berries 20
Sub-total 380
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), baby carrots (10), 5 cherry tomato (25) mushroom, radish, cauliflower (20) 1/8 avocado (40) 1T beans & 1T corn niblets (45) Total 160
3 0z wild salmon 180
mustard greens (30)
4 oz sweet potato 100
8 oz TastiDelight 80
1 T walnuts 45
Sub-total 585
2 Carnation hot chocolate 50
2 Whole grain crackers 80
1.5 t Better Than Peanut Butter 25
1 cup strawberries blueberries & raspberries 50
1 slices no fat cheese melted for 20 sec in microwave on Portobello mushroom slice on the fore-listed cracker 35
1/2 cup oatmeal 150
1T walnuts 45
Sub-total 425
Grand Total 1,390
Walked 4 miles- 120 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
Sub-total 605
Grand Total 1,356
Walked 5 miles- 110 sit ups, arm exercise, water & green tea total = 8