Roberta Russell's Log
May 12, 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 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
8 oz Tastidelight 80
Sub-total 610
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
grapes (10 red) 30
Sub-total 370
Grand Total 1,375
Walked 6 miles- 120 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
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, Wednesday
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)
May 6, 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
1/2 grapefruit 50
Sub-total 430
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. poached flounder 130
steamed turnips, onions, carrots, mushrooms in white wine with lemon (30)
( Total 50)
butternut squash 100
8 oz TastiDelight 80
1 T walnuts 45
2 watermelon slices 100
Sub-total 670
2 Carnation hot chocolate 50
2 Whole grain crackers 80
1 cup strawberries blueberries & raspberries 50
1.5 t "Better Than Peanut Butter" 25
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 1,535
Walked 7 miles- 120 sit ups, 1 mile swim, water & green tea total = 8 cups fluid (not counting coffee)
May 5, 2002, Sunday
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
1 oz lean lamb
50
3 oz tandoori chicken 150
chicken tikka 4 oz 200
1/2 cup rice with peas 115
1/4 piece paratha (Indian tandoori oven baked bread) 50
eggplant with garlic & olive oil 1/2 cup 50
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), beets (5) cucumber (5)
35
16 oz Tastidelight 160
Sub-total 810
2 Carnation hot chocolate 50
1 Whole grain crackers 40
1 cup strawberries blueberries & raspberries 50
1 slices no fat cheese 30
taste of trout 10
Sub-total 180
Grand Total 1,400
Walked 7 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
May 4, 2002, Saturday
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
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), baby carrots (10), 5 cherry tomato (25) snap peas (20) 1/8 avocado (40) 1T beans & 1T corn niblets (45) Total 160
2 garden burgers in Pam 180
snap peas, onions (30) 1/2 t canola oil (20)
( Total 50)
1/2 sweet potato 100
16 oz TastiDelight 160
Sub-total 650
2 Carnation hot chocolate 50
2 Whole grain crackers 80
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 410
Grand Total 1,470
Walked 6 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
May 3, 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
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), baby carrots (10), 5 cherry tomato (25) snap peas (20) 1/8 avocado (40) 1T beans & 1T corn niblets (45) Total 160
1 cup spaghetti squash & sauce from Price chopper sauce (30 cal per half cup) snap peas, 2 0z onions (10) with garlic, celery, cilantro, carrots in 1/2 t canola oil (20)
( Total 100)
8 oz TastiDelight 80
Sub-total 340
2 Carnation hot chocolate 50
2 Whole grain crackers 80
1 cup strawberries blueberries & raspberries 50
2 slices no fat cheese melted for 20 sec in microwave on portobello mushroom slice on the fore-listed cracker 70
1/2 cup oatmeal 150
cantaloupe 100
Tastidelight 50
bittersweet chocolate square 25
1T walnuts 45
Sub-total 445
Grand Total 1,470
Walked 5 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
On Thursday average daily consumption last week, through last Wednesday, was about 1400 calories and 48 miles walked, swam 1 mile. I weighed 123 at home in NYC before dressing on Wednesday AM.
May 2, 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
1/2 grapefruit 50
Sub-total 460
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), baby carrots (10), 5 cherry tomato (25) snap peas (20) 1/8 avocado (40) Total 115
shrimp with stir fried 100 with (1 t canola oil 40)
& stir fried veggies (cauliflower, snap peas, carrots, onions, garlic, dill, soy sauce (low salt)) 80
16 oz TastiDelight 80
Sub-total 460
2 Carnation hot chocolate 50
2 Whole grain crackers 80
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
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
1T walnuts 45
Sub-total 425
Grand Total 1,335
Walked 8 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
May 1, 2002, Wednesday
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
16 oz pea soup 300
1 whole wheat bagel 300
16 oz TastiDelight 150
Sub-total 750
2 Carnation hot chocolate 50
2 Whole grain crackers 80
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
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
1T walnuts 45
1/2 grapefruit 50
Sub-total 475
Grand Total 1,635
Walked 7 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
On Wednesday average daily consumption last week, through last Wednesday, was about 1385 calories and 44 miles walked, swam 2 miles. I weighed 123.5 at home in NYC before dressing on Wednesday AM.
On Tuesday AM average daily consumption last week, through last Tuesday, was 1402 calories and 38 miles walked, swam 3 miles. I weighed 123 at home in NYC before dressing on Tuesday AM. That is 1lb pound higher than my goal of 122, but 1.5 pounds less than I was a week ago today. This week I will eat 1400 calories, continue to eat lighter meals and do 6 miles per day of walking and at least 1 miles of swimming. I will also reintroduce strength training and stretching. I did stretch a couple of time this week, but I will add it as a constant partner to weight training and walking.
April 30, 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
1/2 banana 40
1/4 cup mixed berries 20
Sub-total 410
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), baby carrots (10), 5 cherry tomato (25) snap peas (20) 1/8 avocado (40) beans & corn 45 Total 160
6 scallops 100
spaghetti squash 80
1 cup Home spaghetti sauce from Price chopper sauce (30 cal per half cup) snap peas, 2 0z onions (10) with garlic, celery, cilantro, carrots in 1/2 t canola oil (20)
( Total 100)
broccolini 30
24 oz TastiDelight 240
Sub-total 710
2 Carnation hot chocolate 50
2 Whole grain crackers 80
1 cup strawberries blueberries & raspberries 50
1 slices no fat cheese melted for 20 sec in microwave on portobello mushroom slice on the forelisted cracker 35
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
Sub-total 385
Grand Total 1,505
Walked 9 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 29, 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
1/2 banana 40
1/4 cup mixed berries 20
Sub-total 410
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), baby carrots (10), 5 cherry tomato (25) snap peas (20) 1/8 avocado (40) beans & corn 45 Total 160
10 shrimp 100
snap peas, 2 0z sweet potato (40) onions (10)
with garlic, ginger, celery, cilantro, carrots in 1/2 t canola oil (20) curry, coriander, cumin
( Total 100)
16 oz TastiDelight 160
Sub-total 360
2 Carnation hot chocolate 50
2 Whole grain crackers 80
1 cup strawberries blueberries & raspberries 50
1 slices no fat cheese melted for 20 sec in microwave on portobello mushroom slice on the forelisted cracker 35
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
Sub-total 385
Grand Total 1,160
Walked 7 miles- 120 sit ups, weight training (legs), some stretching, water & green tea total = 8 cups fluid (not counting coffee)
(I am trying to get back down to 122 as I was 124.5 today. Not eating our was not enough and I will now reduce my calorie count. I need to reinstitute the daily weight training, too)
April 28, 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
1/2 banana 40
1/4 cup mixed berries 20
Sub-total 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), baby carrots (10), 5 cherry tomato (25) snap peas (20) 1/8 avocado (40) Total 115
4 oz. turkey 150
whole wheat wrap 110
1/4 avocado 75
8 oz TastiDelight 80
1 whole wheat waffle 90
1 T walnuts 45
Sub-total 665
2 Carnation hot chocolate 50
2 Whole grain crackers 80
1 cup strawberries & raspberries 45
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
cantaloupe 75
Sub-total 455
Grand Total 1,515
Walked 7 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 27, 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
1/2 banana 40
1/4 cup mixed berries 20
Sub-total 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), baby carrots (10), 5 cherry tomato (25) snap peas (20) 1/8 avocado (40) Total 115
4 oz poached salmon 200
parsnips, carrots, onions poached 50
5oz sweet potato 125
16 oz TastiDelight 160
1 T walnuts 45
Sub-total 695
2 Carnation hot chocolate 50
3 Whole grain crackers 90
1 cup strawberries & raspberries 45
1 slices no fat cheese 30
1.5 t Better Than Peanut Butter 25
1/2 cup oatmeal 150
cantaloupe 75
Sub-total 465
Grand Total 1,550
Walked 7 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 26, 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
1/2 banana 40
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 Total 140
4 oz. turkey 150
whole wheat wrap 110
1/4 avocado 75
buttercup squash 75
McDonald's cone (out of Tastidelight) 150
1 T walnuts 45
Sub-total 545
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
watermelon 100
Sub-total 430
Grand Total 1,370
Walked 8 miles- 120 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
April 25, 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
1/2 banana 40
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 Total 140
6 shrimp 60
onion& snow peas & carrots 50
corn 100
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 475
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
watermelon 100
Sub-total 430
Grand Total 1,300
Walked 3 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 24, 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
1/2 banana 40
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 Total 135
turkey 5 oz white meat, no skin 200
onion& snow peas & carrots 50
buttercup squash 200
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 710
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
grapes (10 red) 30
Sub-total 340
Grand Total 1,445
Walked 3 miles- 120 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
April 23, 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
1/2 banana 40
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 Total 135
2 garden burgers 200
onion& snow peas & carrots 50
buttercup squash 200
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 710
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
grapes (10 red) 30
Sub-total 370
Grand Total 1,475
Walked 3 miles- 120 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
April 22, 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
1/2 banana 40
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) 1/8 avocado (40) cucumber (5), 1T black beans, 1 T corn (45) niblets Total 170
grilled tuna 4 oz 150
onion& snow peas & turnips 50
4 oz sweet potato 200
32 oz Tastidelight 320
Sub-total 890
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
grapes (10 red) 30
honeydew 50
Sub-total 360
Grand Total 1,645
Walked 1 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 21, 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
1/2 banana 40
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) 1/8 avocado (40) cucumber (5), 1T black beans, 1 T corn (45) niblets Total 170
grilled tuna 4 oz 150
onion& snow peas & turnips 50
4 oz sweet potato 200
8 oz Tastidelight 80
Sub-total 650
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
grapes (10 red) 30
honeydew 50
Sub-total 410
Grand Total 1,455
Walked 6 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Current weight 122.5 (Eating home more, where I have a more accurate calorie count is doing the trick.)
April 21, 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
1/2 banana 40
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) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
egg white omelet with onions, red peppers and no-fat feta cheese 100
1/2 cup Pasta sauce with onion & garlic (Price Chopper at 30 per cup) 20
snow peas 30
1/2 whole wheat bagel 150
16 oz Tastidelight 160
Sub-total 675
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
grapes (10 red) 30
honeydew 50
Sub-total 410
Grand Total 1,480
Walked 6 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 20, 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
1/2 banana 40
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) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
scallops 50
8 oz Tastidelight 80
parsnip 25
carrot 25
Pasta sauce with onion & garlic (Price Chopper at 30 per cup) 40
snow peas 30
spaghetti squash 1 cup 50
Sub-total 515
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
grapes (10 red) 30
Sub-total 360
Grand Total 1,270
Walked 6 miles- 120 sit ups, biked 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
April 19, 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
1/2 banana 40
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) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
2 garden burgers 180
8 oz Tastidelight 80
brocolli 30
sweet potato 4 oz 100
Sub-total 605
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
Sub-total 330
Grand Total 1,330
Walked 7.5 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 18, 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
1/2 banana 40
1/4 cup mixed berries 20
Sub-total 395
Dark green salad & purple cabbage (10), ginger dressing (40), 4 olives (25), baby carrot (10), 5 cherry tomato (25) cucumber (5), 1T black beans, 1 T corn (45) niblets Total 160
2 oz turkey breast 200
broccoli, carrots & snap peas 80
4 oz. sweet potato 100
broccoli with carrots and snap peas 70
16 oz Tastidelight 160
Sub-total 770
2 Carnation hot chocolate 50
2 Whole grain crackers 60
raspberries 40
1 slices no fat cheese 30
watermelon 100
Sub-total 280
Grand Total 1,435
Walked 7.5 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 17, 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
1/2 banana 40
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) 1/8 avocado (40) cucumber (5), 1T black beans, 1 T corn (45) niblets Total 170
4 oz grilled salmon with ginger, garlic and soy sauce 200
broccoli, carrots & snap peas 100
4 oz. sweet potato 100
8 oz Tastidelight 80
Sub-total 650
2 Carnation hot chocolate 50
2 Whole grain crackers 60
raspberries 40
1 slices no fat cheese 30
1/2 cup oatmeal 150
Sub-total 330
Grand Total 1,375
Walked 4 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption last week, through Tuesday, was 1472 calories and 54.5 miles walked, swam 2 miles. I weighed 124.5 at home in NYC before dressing on Tuesday AM. That is 2.5 of a pound higher than my goal of 122. This week I will eat 1400 calories, eat smaller meals and do 6 miles per day of walking and at least 1 miles of swimming.
April 16, 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
1/2 banana 40
1/4 cup mixed berries 20
Sub-total 395
1/2 cup squash soup 50
shirmp with stir fry veggies 150
3/4 cup brown rice 200
24 oz Tastidelight 240
1/2 whole wheat bagel 150
Sub-total 790
2 Carnation hot chocolate 50
2 Whole grain crackers 60
raspberries 40
1 slices no fat cheese 30
1/2 cup oatmeal 150
5 almonds 35
1 T walnuts 45
Sub-total 410
Grand Total 1,695
Walked 9.5 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 15, 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
1/2 banana 40
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), 1/4 cucumber (5) 1/8 avocado (40) 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
3 oz white meat turkey (free range, no skin) 140
2 slices whole wheat bread 140
16 oz Tastidelight 160
Sub-total 655
2 Carnation hot chocolate 50
2 Whole grain crackers 60
raspberries 40
1 slices no fat cheese 30
1/2 cup oatmeal 150
5 almonds 35
1/2 apple 40
1 T walnuts 45
Sub-total 450
Grand Total 1,505
Walked 7 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 14, 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
1/2 banana 40
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), 1/4 cucumber (5) 1/8 avocado (40) 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
4 oz white meat turkey (free range, no skin) 170
Boston Market gravy 10
4 oz sweet potato 100
brocollini 30
8 oz Tastidelight 80
Sub-total 610
2 Carnation hot chocolate 50
2 Whole grain crackers 60
raspberries 40
1 slices no fat cheese 30
1/2 cup oatmeal 150
10 almonds 75
fruit cup 100
Sub-total 505
Grand Total 1,510
Walked 7 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 13, 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
1/2 banana 40
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) , 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 170
spaghetti squash 100
1 cup tomato based sauce (Price Chopper) with onions and garlic 60
8 oz Tastidelight 80
Sub-total 410
2 Carnation hot chocolate 50
1 Whole grain crackers 30
raspberries 40
1 slices no fat cheese 30
1/2 cup oatmeal 150
Sub-total 300
Grand Total 1,005
Walked 11 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 12, 2002, Friday
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
1/2 cup Flax 80
1/2 cup Fiber One 60
2 cups coffee 0
1/2 banana 40
1/4 cup mixed berries 20
Sub-total 420
10 almonds 70
2 oz lean lamb 100
3 oz tandoori chicken 150
chicken tikka 4 oz 200
1/2 cup rice with peas 115
1/4 piece paratha (Indian tandoori oven baked bread) 50
string beans and potato with curry 1/2 cup 50
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), beets (5) cucumber (5)
35
16 oz Tastidelight 160
Sub-total 930
2 Carnation hot chocolate 50
1 Whole grain crackers 30
raspberries 40
1 slices no fat cheese 30
1/2 cup oatmeal 150
Sub-total 300
Grand Total 1,650
Walked 11 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 11, 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
1/2 banana 40
1/4 cup mixed berries 20
Sub-total 395
1/2 orange 25
10 almonds 70
Dark green salad with, 5 cherry tomato (25), balsamic vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion
Total salad
shrimp (5) 25 140
grilled chicken 150
rice 200
steamed veggies 30
strawberries 40
12 oz Tastidelight 120
Sub-total 705
8 almonds 60
2 Carnation hot chocolate 50
1.5 t "Better Than Peanut Butter" 25
2 Whole grain crackers 60
strawberries & raspberries on the wasa crackers 40
1 slices no fat cheese 30
1/2 cup oatmeal 150
apple 80
Sub-total 415
Grand Total 1,515
Walked 3 miles- 120 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
April 10, 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
1/2 banana 40
1/4 cup mixed berries 20
Sub-total 395
2 almonds 15
Dark green salad with, 5 cherry tomato (25), balsamic vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion
Total salad 140
broccoli 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 575
8 almonds 60
2 Carnation hot chocolate 50
1.5 t "Better Than Peanut Butter" 25
2 Whole grain crackers 60
strawberries & raspberries on the wasa crackers 40
1 slices no fat cheese 30
1/2 cup oatmeal 150
papaya 50
Sub-total 465
Grand Total 1,430
Walked 6 miles- 120 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
April 9, 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
1/2 banana 40
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) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
2 garden burgers 180
brocollini 30
spaghetti squash 100
1 cup tomato based sauce (Price Chopper) with onions and garlic 60
8 oz Tastidelight 80
Sub-total 660
8 almonds 60
2 Carnation hot chocolate 50
1.5 t "Better Than Peanut Butter" 25
2 Whole grain crackers 60
strawberries & raspberries on the wasa crackers 40
1 slices no fat cheese 30
1/2 cup oatmeal 150
Sub-total 415
Grand Total 1,470
Walked 1 miles- 120 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption last week, through Monday, was 1488 calories and 38 miles walked, swam 2 miles and worked with weights 2 times this week. I weighed 122.4 at home in Lake Placid before dressing on Tuesday AM. That is .4 of a pound higher than my goal of 122. This week I will eat 1400 calories, eat smaller meals and do 6 miles per day of walking and at least 1 miles of swimming. I will also report tomorrow.
April 8, 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
1/2 banana 40
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) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
4 oz grilled salmon with ginger, garlic and soy sauce 200
collard greens with onions 30
4 oz. sweet potato 100
8 oz Tastidelight 80
Sub-total 625
8 almonds 60
2 Carnation hot chocolate 50
1.5 t "Better Than Peanut Butter" 25
3 Whole grain crackers 90
strawberries & raspberries on the wasa crackers 40
2 slices no fat cheese 60
1/2 cup oatmeal 150
Sub-total 475
Grand Total 1,495
Walked 3 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
April 7, 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
1/2 banana 40
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) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
tuna albacore 55
8 oz Tastidelight 80
Sub-total 350
8 almonds 60
2 Carnation hot chocolate 50
1.5 t "Better Than Peanut Butter" 25
3 Whole grain crackers 90
strawberries & raspberries on the wasa crackers 40
2 slices no fat cheese 60
2 TastiDelight 160
Sub-total 485
Grand Total 1,235
Walked 6 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Saturday, April 6, 2002
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 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
1 whole wheat bagel 300
16 oz pea soup 300
8 oz Tastidelight 80
1 square dark chocolate 20
Sub-total 815
4 almonds 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1.5 t "Better Than Peanut Butter" 25
2 Whole grain crackers 60
strawberries & raspberries on the wasa crackers 40
1 slices no fat cheese 30
1 cup strawberries 40
20 red grapes 60
Sub-total 485
Grand Total 1,795
Walked 7miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Friday, April 5, 2002
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 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
egg plant with potato 1/2 cup 50
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), beets (5) cucumber (5)
35
TastiDelight 80
Sub-total 705
4 almonds 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1.5 t "Better Than Peanut Butter" 25
2 Whole grain crackers 60
strawberries & raspberries on the wasa crackers 40
1 slices no fat cheese 30
1 cup strawberries 40
1 apple 80
Sub-total 505
Grand Total 1,605
Walked 6miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Thursday, April 4, 2002
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 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40) cucumber (5), 1T black beans 30, Total 155
8 oz Tastidelight 80
Turkey breast (125) on
2 slices whole wheat bread 140
buttercup squash 100
Sub-total 600
4 almonds 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1.5 t "Better Than Peanut Butter" 25
2 Whole grain crackers 60
strawberries & raspberries on the wasa crackers 40
1 slices no fat cheese 30
10 red grapes 30
1 square of dark chocolate 20
Sub-total 405
Grand Total 1,400
Walked 6miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Wednesday, April 3, 2002
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 395
4 almonds 30
Dark green salad with, 5 cherry tomato (25), balsamic vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion
Total salad 140
cod 3 oz 100
small baked potato 100
Tastidelight 80
melon 50
Sub-total 500
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1.5 t "Better Than Peanut Butter" 25
4 Whole grain crackers 120
strawberries & raspberries on the wasa crackers 40
2 slices no fat cheese 60
1 small apple 80
Sub-total 500
Grand Total 1,395
Walked 4 miles- 120 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
Tuesday, April 2, 2002
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 395
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
walnuts 1 T 45
5 oz turkey breast (no hormones) 200
Boston market gravy 10
cranberry sauce home made 50
buttercup squash 100
8 oz Tastidelight 80
Sub-total 685
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1.5 t "Better Than Peanut Butter" 25
2 Whole grain crackers 60
strawberries & raspberries on the wasa crackers 20
1 slices no fat cheese 30
1 small apple 80
Sub-total 415
Grand Total 1,495
Walked 6 miles- 120 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption last week, through Monday, was 1442 calories and 43 miles walked , and worked with weights 1 times this week. I weighed 122.5 at home in NYC before dressing on Tuesday AM. That is .5 of a pound higher than my goal of 122. This week I will eat 1400 calories, eat smaller meals and do 6 miles per day of walking and at least 1 miles of swimming. I will also report tomorrow to see if this is a fat gain or a fluctuation.
Average daily consumption last week, through Monday, was 1477 calories and 48.5 miles walked , and worked with weights 3 times this week. I weighed 123.6 at home in Lake Placid after breakfast on Tuesday AM. That is 1.6 of a pound higher than my goal of 122. This week I will eat 1400 calories, eat smaller meals and do 6 miles per day of walking and at least 1 miles of swimming. I will also report tomorrow to see if this is a fat gain or a fluctuation. I do not seem to have as much time as I would like to get the swimming in and will make more of an effort to swim.
Monday, April 1, 2002
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 395
4 oz salmon 200
mango and corn salsa 2 T 30
bok choy 30
mesculan salad with 1 t olive oil and balsamic vinegar 50
1 slice bread 100
carrot 20
8 oz Tastidelight 80
1 oz chicken breast 50
Sub-total 550
2 Carnation hot chocolate 50
1/3 cup raw oatmeal, then cooked 100
1T walnuts 45
1.5 t "Better Than Peanut Butter" 25
5 Whole grain crackers 150
strawberries & raspberries on the wasa crackers 20
1 slices no fat cheese 30
Tastidelight 40
Sub-total 460
Grand Total 1,405
Walked 7 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Sunday, March 31, 2002
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 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
8 oz Tastidelight 80
2 oz white wine 40
Sub-total 600
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1T walnuts 45
1.5 t "Better Than Peanut Butter" 25
3 Whole grain crackers 90
strawberries & raspberries on the wasa crackers 20
2 slices no fat cheese 60
Tastidelight 40
Sub-total 380
Grand Total 1,495
Walked 4 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Saturday, March 29, 2002
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 395
feta cheese omelet 275
1 slice whole wheat toast 60
salad with 2 olives (10) , feta (50) and vinegar = Total 90
Sub-total 425
4 oz chicken breast 200
stir fried vegetables in 1 t canola (40) including red peppers, cabbage, onions, spinach Total=100
1/4 cup brown rice 50
13 pieces sugarless gum 65
2 Wasa crackers 60
1 slice no fat cheese 30
1/4 cup raspberries & strawberries 15
1.5 t "Better Than Peanut Butter" 25
2 cups hot chocolate Carnation no fat 50
Sub-total 545
Grand Total 1,415
Walked 12.5 miles- 120 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Friday, March 28, 2002
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 395
Pea soup 16 oz 300
1 whole wheat bagel 300
8 oz Tastidelight 80
corn 1/5 cup 50
egg matzoh 1 piece 120
Sub-total 850
5 olives 25
4 cherry tomatoes 20
4 almonds 30
1/3 red pepper with lettuce 15
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1T walnuts 45
1.5 t "Better Than Peanut Butter" 25
2 Whole grain crackers 60
strawberries & blue berries on the wasa crackers 20
1 slices no fat cheese 30
Sub-total 445
Grand Total 1,706
Walked 7 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Thursday, March 27, 2002
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 395
2 oz lean lamb 100
chicken balls 2 oz 100
2 oz tandoori chicken 100
1/2 cup rice with lentils 115
1/4 piece paratha (Indian tandoori oven baked bread) 50
cauliflower with curry 1/2 cup 30
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), beets (5) cucumber (5)
35
8 oz Tastidelight 80
Sub-total 605
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1T walnuts 45
1.5 t "Better Than Peanut Butter" 25
2 Whole grain crackers 60
strawberries & black raspberries on the wasa crackers 20
1 slices no fat cheese 30
Sub-total 410
Grand Total 1,410
Walked 7 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Wednesday, March 27, 2002
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 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
boiled shrimp 2.5 oz 60
2 slices whole wheat bread 140
acorn squash 100
Sub-total 515
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1T walnuts 45
1.5 t "Better Than Peanut Butter" 25
2 Whole grain crackers 60
strawberries & black raspberries on the wasa crackers 20
1 slices no fat cheese 30
1/2 matzo 60
3 dark chocolate squares 50
Sub-total 520
Grand Total 1,430
Walked 4 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption last week, through Monday, was 1442 calories and 43 miles walked , and worked with weights 1 times this week. I weighed 122.5 at home in NYC before dressing on Tuesday AM. That is .5 of a pound higher than my goal of 122. This week I will eat 1400 calories, eat smaller meals and do 6 miles per day of walking and at least 1 miles of swimming. I will also report tomorrow to see if this is a fat gain or a fluctuation.
Tuesday, March 26, 2002
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 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
2 garden burgers (mushroom) 240
8 oz Tastidelight 80
brocollini 30
buttercup squash 100
Sub-total 665
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1T walnuts 45
1.5 t "Better Than Peanut Butter" 25
2 Whole grain crackers 60
strawberries & raspberries on the wasa crackers 20
1 slices no fat cheese 30
watermelon <1cup 40
Sub-total 420
Grand Total 1,480
Walked 7 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption last week, through Monday, was 1422 calories and 39 miles walked , and worked with weights 1 times this week. I weighed 122.5 at home in NYC before dressing on Tuesday AM. That is .5 of a pound higher than my goal of 122. This week I will eat 1400 calories, eat smaller meals and do 6 miles per day of walking and at least 1 miles of swimming. I will also report tomorrow to see if this is a fat gain or a fluctuation.
Roberta Russell's Log
Monday, March 25, 2002
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 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
tuna in water 55
8 oz Tastidelight 80
10 pieces sugarless gum 50
Sub-total 400
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1T walnuts 45
1.5 t "Better Than Peanut Butter" 25
3 Whole grain crackers 90
strawberries & mango on the wasa crackers 40
1 slices no fat cheese 30
1 orange 50
1/2 pear 40
watermelon <1/4 cup 10
Sub-total 535
Grand Total 1,330
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Sunday, March 24, 2002
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 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
bread stick 50
8 oz Tastidelight 80
2 oz white wine 40
Sub-total 650
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1T walnuts 45
1.5 t "Better Than Peanut Butter" 25
2Whole grain crackers 60
1/2 cup blue berries 40
1 slices no fat cheese 30
Sub-total 400
Grand Total 1,455
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Saturday, March 23, 2002
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 395
Tastidelight 75
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
5 oz poached stripped bass with ginger, beta carotene carrots, parsnips, dill, lemon grass and lime leaves 200
buttercup squash 100
brocollini 30
8 oz Tastidelight 80
Sub-total 625
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
6 almonds 50
1.5 t "Better Than Peanut Butter" 25
2Whole grain crackers 120
1/2 cup blue berries 40
1 slices no fat cheese 30
Sub-total 465
Grand Total 1,485
Walked 7 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Friday, March 22, 2002
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 395
Tastidelight 75
2 oz lean lamb 100
chicken tikka 4 oz 200
2 oz tandoori chicken 100
1/2 cup rice with lentils 115
1/8 piece paratha (Indian tandoori oven baked bread) 25
mixed eggplant and potato 1/2 cup 50
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), beets (5) cucumber (5)
35
8 oz Tastidelight 80
Sub-total 780
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
6 almonds 50
1.5 t "Better Than Peanut Butter" 25
2Whole grain crackers 120
1/2 cup blue berries 40
1 slices no fat cheese 30
Sub-total 465
Grand Total 1,575
Walked 7 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Thursday, March 21, 2002
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 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40), 1 T corn & 1 T black beans (45) niblets, 1T walnuts 45 Total 200
1.5 t "Better Than Peanut Butter" 25
4 Whole grain crackers 120
1/2 cup blue berries 40
2 slices no fat cheese 60
tuna packed in water 55
1apple 80
Tastidelight 16 oz 160
Sub-total 740
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
6 almonds 50
Sub-total 250
Grand Total 1,385
Walked 7 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Wednesday, March 20, 2002 at 122.2 this morning
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 395
2 almonds 15
Dark green salad with, 5 cherry tomato (25), balsamic vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion
Total salad 140
steamed veggies (broccoli, carrots, red pepper) 50
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 600
3 Wasa crackers 90
1.5 t Better Than Peanut Butter 25
1 slices no fat cheese 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
6 almonds 50
Sub-total 395
Grand Total 1,390
Walked 3 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Tuesday, March 19, 2002
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 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40), 1 T corn & 1 T black beans (45) niblets Total 155
1.5 t "Better Than Peanut Butter" 25
3 Whole grain crackers 90
1/2 cup blue berries 40
1 slices no fat cheese 30
8 oz Tastidelight 80
4 oz. poached salmon in broth of celery, ginger, lime leaves, onions, carrots and lemon grass 200
Sub-total 620
1 apple 80
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
6 almonds 50
Sub-total 330
Grand Total 1,345
Walked 3 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Monday, March 18, 2002
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 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40), 1 T walnut (45) 1 T corn & 1 T black beans (45) niblets Total 200
1 T "Better Than Peanut Butter" 50
3 Whole grain crackers 90
1/2 cup blue berries 40
1 slices no fat cheese 30
8 oz Tastidelight 80
bowl vegetable soup with carrots, onion, parsnip, peas, 1 t. brown rice, celery 100
4 oz sweet potato 100
Sub-total 690
1 peach 50
1 apple 80
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
6 almonds 50
Sub-total 410
Grand Total 1,495
Walked 5.5 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Sunday, March 17, 2002
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 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40), 1 T walnut (45) 1 T corn (25) niblets Total 190
1 T "Better Than Peanut Butter" 50
4 Whole grain crackers 120
1/2 cup blue berries 40
2 slices no fat cheese 60
8 oz Tastidelight 80
bowl vegetable soup with carrots, onion, parsnip, peas,
1 t. brown rice, celery 100
Sub-total 640
1/4 cup raspberries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
8 almonds 60
1 orange 50
Sub-total 330
Grand Total 1,365
Walked 9 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Saturday, March 16, 2002
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 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
1 oz turkey breast 40
3 Wasa crackers 90
2 slices no fat cheese 60
8 oz Tastidelight 80
bowl vegetable soup with carrots, onion, parsnip, peas,
1 t. brown rice, celery 100
Sub-total 585
1/4 cup raspberries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
4 almonds 30
10 grapes 30
2 oz white wine 40
1 orange 50
1 bite corned beef 25
Sub-total 395
Grand Total 1,375
Walked 2 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Friday, March 15, 2002
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 395
2 oz lean lamb 100
3 oz chicken tikka 150
2 oz tandoori chicken 100
1/2 cup rice with lentils 115
1/8 piece paratha (Indian tandoori oven baked bread) 35
mixed cabbage & potato 1/2 cup 40
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), cucumber (5) 25
8 oz Tastidelight 80
Sub-total
645
2 whole grain Wasa crackers 50
1 slice no-fat cheese 30
1.5 teasp "Better Than Peanut Butter" 35
1 T walnuts 45
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
4 almonds 30
10 grapes 30
1 orange 50
Sub-total 490
Grand Total 1,530
Walked 10 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Thursday, March 14, 2002
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 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40) cucumber (5), 1T black beans, 1 T corn (45) niblets Total 170
2 garden burgers in Pam with onions 200
asparagus 30
8 oz Tastidelight 80
Sub-total
480
2 whole grain Wasa crackers 50
1 slice no-fat cheese 30
1.5 teasp "Better Than Peanut Butter" 35
1 T walnuts 45
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
4 almonds 30
10 grapes 30
1 orange 50
Sub-total 490
Grand Total 1,365
Walked 8 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Wednesday, March 13, 2002
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 395
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
4 oz steamed salmon with ginger and scallions 200
1/2 cup brown rice 110
asparagus 30
8 oz Tastidelight 80
Sub-total
635
3 whole grain Wasa crackers 75
2 slice no-fat cheese 60
1.5 teasp "Better Than Peanut Butter" 35
1 T walnuts 45
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
4 almonds 30
10 grapes 30
1 orange 50
Sub-total 555
Grand Total 1,575
Walked 5 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Tuesday, March 12, 2002 (weighed in at 122 this morning)
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 395
3 oz lean lamb 150
2 oz tandoori chicken 100
1/2 cup rice with lentils 115
1/8 piece paratha (Indian tandoori oven baked bread) 35
mixed cabbage & potato 1/2 cup 40
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), cucumber (5) 25
8 oz Tastidelight 80
Sub-total
535
2 whole grain Wasa crackers 50
1 slice no-fat cheese 30
2 T left over tomato sauce 10
1.5 teasp "Better Than Peanut Butter" 35
1 T walnuts 45
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
4 almonds 30
10 grapes 30
Sub-total 450
Grand Total 1,370
Walked 7.5 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Monday, March 11, 2002
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 395
4 oz turkey breast (free range, no antibiotics) 160
2 slice ww bread 140
with lettuce and tomato 5
2 t horseradish sauce 20
8 oz Tastidelight 80
4 almonds 30
Sub-total 435
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
2 whole grain Wasa crackers 50
1 slice no-fat cheese 30
2 T left over tomato sauce 10
1.5 teasp "Better Than Peanut Butter" 35
1 T walnuts 45
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
papaya 75
Sub-total 680
Grand Total 1,510
Walked 7 miles- 115 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption last week, through Monday, was 1470 calories and 44.5 miles walked , and worked with weights 0 times this week. I weighed 123.5 at home in NYC before dressing on Tuesday AM. That is 1.5 of a pound higher than my normal 122. This week I will eat 1400, eat smaller meals and do 6 miles per day of walking and 2 miles or more of swimming. I will also report tomorrow to see if this is a fat gain or a fluctuation.
Sunday, March 10, 2002
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 395
1 small orange 50
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40) cucumber (5), 1 T walnut (45) 1T black beans, 1 T corn (45) niblets Total 215
5 oz turkey breast 200
4 oz sweet potato 4 0z 100
eggplant with garlic in Pam 30
8 oz Tastidelight 80
Sub-total 655
3 whole grain Wasa crackers 90
1 slice no-fat cheese 60
2 T left over tomato sauce 10
1.5 teasp "Better Than Peanut Butter" 35
1 T walnuts 45
7 almonds 60
1/4 blue berries 20
4 Carnation hot chocolate 100
1/2 cup raw oatmeal, then cooked 150
2 plum 20
1 apple 80
Sub-total 670
Grand Total 1,720
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Saturday, March 9, 2002
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 395
fresh fruit salad 75
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), 4 olives (25), baby carrot (10), 5 cherry tomato (25) 1/8 avocado (40) cucumber (5), 1 T walnut (45) Total 170
2 garden burgers in grilled Pam 180
4 oz sweet potato 4 0z 100
steamed brocollini 30
8 oz Tastidelight 80
Sub-total 645
2 whole grain Wasa crackers 50
1 slice no-fat cheese 30
2 T left over tomato sauce 10
1.5 teasp "Better Than Peanut Butter" 35
1 T walnuts 45
7 almonds 60
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
Sub-total 440
Grand Total 1,480
Walked 10.5 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Friday, March 8, 2002
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 395
3 oz lean lamb 150
chicken ball 1 oz 50
2 oz tandoori chicken 100
1/2 cup rice with lentils 115
1/8 piece paratha (Indian tandoori oven baked bread) 35
mixed cauliflower & potato 1/2 cup 75
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), cucumber (5) 25
8 oz Tastidelight 80
Sub-total
630
2 whole grain Wasa crackers 50
1 slice no-fat cheese 30
1.5 teasp "Better Than Peanut Butter" 35
1 T walnuts 45
1 small pear 70
2 plums 40
1/4 blue berries 20
4 Carnation hot chocolate 100
1/2 cup raw oatmeal, then cooked 150
1 apple 80
Sub-total 620
Grand Total 1,635
Walked 9 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Thursday, March 7, 2002 (travel day)
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 395
Dark green salad (10), balsamic vinegar 2T (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) 1/8 avocado (45) 190
tuna from (water packed envelope) 70
buttercup squash (packed and cooked before leaving) 4 oz 100
8 oz Tastidelight 80
Sub-total 440
2 whole grain Wasa crackers 50
1 slice no-fat cheese 30
2 T left over tomato sauce 10
1.5 teasp "Better Than Peanut Butter" 35
1 T walnuts 45
7 almonds 60
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
Sub-total 440
Grand Total 1,275
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Wednesday, March 6, 2002
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 395
steamed veggies (brocolli, carrots, red pepper) 50
crab meat 30
broiled cod 100
baked potato small 100
strawberries 40
10 grapes 30
8 oz Tastidelight 85
1/4 cup blue berries and black raspberries 15
Sub-total 450
2 whole grain Wasa crackers 50
1 slice no-fat cheese 30
2 T left over tomato sauce 10
1.5 teasp "Better Than Peanut Butter" 35
1 T walnuts 45
7 almonds 60
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
10 frozen red grapes 30
Sub-total 470
Grand Total 1,315
Walked 3 miles- 115 sit ups, swam 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption last week was 1421 calories and 39 miles walked , and worked with weights 4 times this week. I weighed 122.6 at home in Lake Placid before dressing on Tuesday AM. That is .6 of a pound higher than my normal 122. This week I will eat 1400, eat smaller meals and do 6 miles per day of walking and 2 miles or more of swimming.
Tuesday, March 5, 2002
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 395
4 oz. tuna sauteed in Pam 150
4 0z sweet potato 100
mustard greens 30
8 oz Tastidelight 85
1/4 cup blue berries and black raspberries 15
Sub-total 380
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), 1 T corn (10), 5 cherry tomatoes (25) 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8 avocado,(40) 4 almonds (35) Total 165
2 whole grain Wasa crackers 50
1 slice no-fat cheese 30
2 T left over tomato sauce 10
1.5 teasp "Better Than Peanut Butter" 35
1 T walnuts 45
7 almonds 60
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
Sub-total 615
Grand Total 1,390
Walked 4 miles- 115 sit ups, swam 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
Monday, March 4, 2002
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
1 piece sugarless gum 5
Sub-total 400
2 Bowls of home made vegetable soup with cabbage, carrots, parsnip, lima beans, onions, tomato sauce, leeks, low fat chicken broth, garlic 250
buttercup squash 100
8 oz Tastidelight 80
1 whole grain cracker 35
1 T walnuts 45
Sub-total 510
7 almonds 60
More of same veggie soup 100
1 slice whole wheat bread 70
1 slices no fat cheese 30
1 whole grain cracker 35
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
walnuts 1T 45
Sub-total 560
Grand Total 1,470
Walked 4 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Sunday, March 3, 2002
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
8 pieces no-sugar gum (5 cal each) 40
Sub-total 435
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),black beans & corn (45), 5 cherry tomatoes (25) 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
2 garden burgers in sautéed in Pam and onions 190
brocollini 25
1/2 sweet potato (4 0z) 100
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 640
7 almonds 60
3 Wasa whole grain cracker 90
2 slices no fat cheese 60
1/2 T Better than Peanut Butter 25
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
walnuts 1T 45
10 frozen grapes 30
Sub-total 530
Grand Total 1,605
Walked 10 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Saturday, March 2, 2002
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 395
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),black beans & corn (45), 5 cherry tomatoes (25) 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
Scallop Primavera dish made with
1 cup spaghetti squash (50), Pasta sauce 1 cup (Price Chopper brand)(60),
onion & garlic in Pam (10), 1/2 cup green peas (50) 4 oz scallops (100) Total 270
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 595
7 almonds 60
3 Wasa whole grain cracker 90
1 slices no fat cheese 30
1 T Better than Peanut Butter 50
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
walnuts 1T 45
10 frozen grapes 30
1 small square dark chocolate (20)
Sub-total 545
Grand Total 1,535
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Friday, March 1, 2002
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 395
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),black beans & corn (45), 5 cherry tomatoes (25) 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
2 Portobello mushroom caps stuffed with a total of 1/2 cup whole grain brown rice with bulgar mix (80) and spinach and onions & tomato and 2 T feta (40) Total about 200
4 oz sweet potato 100
8 oz Tastidelight 80
Sub-total 580
7 almonds 60
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1 piece whole grain melba toast 15
1. 5 t Better than Peanut Butter 25
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
2 walnuts 1T 90
10 frozen grapes 30
Sub-total 470
Grand Total 1,345
Walked 9 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Thursday, February 28, 2002
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 395
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),black beans & corn (45), 5 cherry tomatoes (25) 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
3 oz salmon 160
buttercup squash 100
8 oz Tastidelight 80
Sub-total 540
7 almonds 60
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1 piece whole grain melba toast 15
1. 5 t Better than Peanut Butter 25
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
2 walnuts 1T 90
1/2 small apple 30
Sub-total 530
Grand Total 1,465
Walked 3 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Wednesday, February 27, 2002
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 395
2 almonds 14
Dark green salad with, 5 cherry tomato (25), balsamic vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion
Total salad 140
cod 3 oz 100
small baked potato 100
Tastidelight 80
melon 50
Sub-total 484
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1 piece whole grain melba toast 15
1. 5 t Better than Peanut Butter 25
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
walnuts 1T 45
10 frozen grapes 30
Sub-total 425
Grand Total 1,304
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Tuesday, February 26, 2002
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 395
Salad with balsamic vinegar 50
lobster tail with butter spray (canola oil) 100
baked potato (small) 100
apple 80
tastidelight 80
Sub-total 410
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1 piece whole grain melba toast 15
1. 5 t Better than Peanut Butter 25
1/4 blue berries 20
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
walnuts 2T 90
Sub-total 440
Grand Total 1,245
Walked 1 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption last week was 1398 and 49 miles walked , swam 1 mile and worked with weights 6 times this week. I weighed 121.5 at home in Manhattan before dressing on Monday AM. That is a loss of 1/2 pound from last time. This week I will eat 1400, eat smaller meals and do 6 miles per day of walking and 2 miles or more of swimming.
Monday, February 25, 2002 (121.5 AM at home)
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 395
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),, 5 cherry tomatoes (25) 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 155
Red Cabbage, garlic, onions, peas 1/3 cup (35) stir fried in1/2 teaspoon canola oil (20) with curry, cumin, coriander Total 75
1/2 acorn squash 85
fruit cup fresh 100
8 oz Tastidelight 80
Sub-total 495
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1 piece whole grain melba toast 15
1. 5 t Better than Peanut Butter 25
1/4 cup raspberries 15
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
walnuts 2T 90
Tastidelight 80
small apple 75
Sub-total 500
Grand Total 1,390
Walked 9 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Sunday, February 24, 2002
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 395
4 almonds (35)
6 oz vegetable soup 50
iceberg lettuce 5, 1/4 tomato (10) onion (5) 1/2 ounce feta(40) 160
6 small scallops (30), 3 shrimp (30) 2 oz flounder (70)
1/3 bake potato 50
turnips 50
fruit cup fresh 100
8 oz Tastidelight 80
Sub-total 585
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1 piece whole grain melba toast 15
1. 5 t Better than Peanut Butter 25
1/4 cup raspberries 15
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1/2 small apple 30
Sub-total 375
Grand Total 1,455
Walked 5 miles- 115 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
Saturday, February 23, 2002
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 395
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),black beans & corn (45), 5 cherry tomatoes (25) 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
1/2 envelope pack tuna albacore (55)
eggplant, curry, coriander, garlic, onion, peas, mushroom (1 cup) 50 sauteed 1/2 t canola oil (20)
8 oz Tastidelight 80
Sub-total 405
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1 piece whole grain melba toast 15
1. 5 t Better than Peanut Butter 25
1/4 cup raspberries 15
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1/2 small apple 30
Sub-total 375
Grand Total 1,275
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Friday, February 22, 2002
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
1/2 pink grapefruit 50
Sub-total 445
3 oz lean lamb 150
chicken tikka 3 oz 150
1 oz tandoori chicken 50
1/2 cup rice 85
cauliflower with potato Indian style 50
1/8 piece paratha (Indian tandoori oven baked bread) 35
Indian cheese balls 60
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), cucumber (5) 25
8 oz Tastidelight 80
Sub-total
685
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1 piece whole grain melba toast 15
1. 5 t Better than Peanut Butter 25
1/4 cup raspberries 15
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
10 grapes 30
Sub-total 375
Grand Total 1,505
Walked 7 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Thursday, February 21, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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
1/2 pink grapefruit 50
Sub-total 460
3 oz lean lamb 150
chicken tikka 1 oz 50
1 oz tandoori chicken 50
1/2 cup rice with lentils 115
2 T spinach Indian style 20
1/8 piece paratha (Indian tandoori oven baked bread) 35
mixed eggplant & peas 1/2 cup 75
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), cucumber (5) 25
8 oz Tastidelight 80
Sub-total
600
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1 piece whole grain melba toast 15
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 small (4 oz) sweet potato 100
1/4 cantaloupe 50
Sub-total 500
Grand Total 1,560
Walked 7 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption including Tuesday were 1444 and 48.5 miles walked , swam 1 mile and worked with weights 6 times this week. I weighed 121.5 at home in Manhattan before dressing. That is a loss of 1.5 from last time. This week I will , cut back my calories to 1400, eat smaller meals and do 6 miles per day of walking and 2 miles or more of swimming to get to my new goal of 120.
Wednesday, February 20, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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
1/2 pink grapefruit 50
Sub-total 460
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),black beans & corn (45), 5 cherry tomatoes (25) 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
tofu (70) and 1 T freshly ground flax seed (60) Total 130
8 oz Tastidelight 80
Sub-total 410
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1 piece whole grain melba toast 15
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 small (4 oz) sweet potato 100
1/4 cantaloupe 50
Sub-total 500
Grand Total 1,370
Walked 7 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption last week was 1444 and 48.5 miles walked , swam 1 mile and worked with weights 6 times this week. I weighed 122.5 at home in Manhattan before dressing. That is a loss of .5 from last time. This week I will , cut back my calories to 1400, eat smaller meals and do 6 miles per day of walking and 2 miles or more of swimming.
Tuesday, February 19, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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
1/2 pink grapefruit 50
Sub-total 460
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),black beans & corn (45), 5 cherry tomatoes (25) 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
8 oz Tastidelight 80
Sub-total 280
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1 piece whole grain melba toast 15
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 small (4 oz) sweet potato 100
1/4 cantaloupe 50
Sub-total 500
Grand Total 1,240
Walked 7 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Monday, February 18, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),black beans & corn (45), 5 cherry tomatoes (25) 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
1 cups spaghetti squash 40
2 garden burgers 180
purple cabbage steamed 30
8 oz Tastidelight 80
Sub-total 530
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1 piece whole grain melba toast 15
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 small (4 oz) sweet potato 100
Sub-total 450
Grand Total 1490
Walked 7 miles- 115 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee)
I have decided to reduce my calories to 1400 per day and keep my exercise at 42 miles per week walking, with swimming at least 1 mile per week and 5 days of a few minutes of weight training and daily sit ups (120) in order to get down to 120 pounds.
Sunday, February 17, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),1 T walnuts (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
2 cups spaghetti squash 80
scallops 3 oz 75
broccoli & cauliflower 30
1 cup pasta sauce made from Price Chopper's 30 calorie per 1/2 cup sauce with onions & anise 60
8 oz Tastidelight 80
Sub-total 525
3 Wasa whole grain cracker 90
2 slices no fat cheese 60
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
small sweet potato 100
Sub-total 435
Grand Total 1440
Walked 7 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Saturday, February 16, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1 banana 80
Sub-total 430
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),1 T walnuts (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
4 oz salmon 200
snap peas 1/2 cup 30
1/2 buttercup squash 100
8 oz Tastidelight 80
Sub-total 610
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
small apple 60
7 almonds 50
Sub-total 465
Grand Total 1505
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Friday, February 15, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1 banana 80
Sub-total 430
2 oz lamb 100
1 oz tandori chicken 50
1/4 cup rice 50
3 oz chicken tikka 200
curried peas with potato (1/4 cup) 50
Dark green salad , yogurt 2 T(10), , 1/4 red pepper (5), beets (5) cucumber (5) 35
8 oz Tastidelight 80
Sub-total 565
Sub-total 560
3 Wasa whole grain cracker 90
2 slices no fat cheese 60
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1/2 papaya 50
7 almonds 50
Sub-total 455
Grand Total 1445
Walked 10.5 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Thursday, February 14, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1 banana 80
Sub-total 430
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
3.5 oz turkey breast (no skin) 150
2 slice ww bread 180
8 oz Tastidelight 80
Sub-total 560
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
10 grapes 30
Sub-total 455
Grand Total 1445
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Wednesday, February 13, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
2 almonds 15
(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
asparagus soup made with skim milk 1/2 cup 75
cantaloupe and honeydew 50
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 675
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
10 grapes 30
Sub-total 455
Grand Total 1545
Walked 5 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption last week was 1505 and 34 miles walked , swam 1 mile and worked with weights 7 times this week. I weighed 123 at home in Lake Placid before dressing. That is a gain of .6 from last time. This week I will log with you every day with sandy, cut back my calories to 1400 and do 6 miles per day of walking and 2 miles or more of swimming.
Tuesday, February 12, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total 200
4 oz salmon 200
asparagus 25
4 oz sweet potato 100
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 550
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1/2 small cantaloupe 80
Sub-total 425
Grand Total 1385
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Monday, February 11, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total
200
3.5 oz turkey breast (no skin) 150
1 slice ww bread 90
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 565
3 Wasa whole grain cracker 90
1 T Pasta sauce 10
2 slices no fat cheese 60
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 T+ flax seed ground 80
1 apple 80
Sub-total 575
Grand Total 1550
Walked 3 miles- 115 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not
counting coffee)
Sunday, February 10, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8 avocado
(40) Total 170
5 oz turkey breast (no skin) 200
buttercup squash 100
broccoli 30
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 575
2 Wasa whole grain cracker 60
1 T Pasta sauce 10
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 T+ flax seed ground 80
1 apple 80
Sub-total 515
Grand Total 1500
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting
coffee)
Average daily consumption last week was 1497 and 41 miles walked , swam 2 miles
and worked with weights 7 times this week. I weighed 121.6 at home in Lake Placid
before dressing. That is a loss of .8 from last time. Mission accomplished and the same
as a goal for next week.
Saturday, February 9, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8 avocado
(40) Total 170
3 oz (after cooking) grilled tuna 150
4 oz sweet potato 100
asparagus 30
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 575
2 Wasa whole grain cracker 60
1 T Pasta sauce 10
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 T+ flax seed ground 80
small apple 80
Sub-total 515
Grand Total 1500
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Friday, February 8, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8 avocado
(40) Total 170
Scallop Primavera dish made with
1 cup spaghetti squash (50), Pasta sauce 1 cup (Price Chopper brand)(60), broccolini (25),
onion & garlic in Pam (10), 1/2 cup green peas (50) 4 oz scallops (100) Total 295
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 595
2 Wasa whole grain cracker 60
1 slice no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 T+ flax seed ground 80
Sub-total 425
Grand Total 1430
Walked 4 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Thursday, February 7, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), soy
beans raw (aka Edame) 1.5 T (45), 5 cherry tomatoes (25)1/4 red pepper (5), 4
olives (25), baby carrot (5) 1/8 avocado (40) Total
170
4 oz. salmon in grilled Pam 200
1 small sweet potato 4 oz 100
broccoli & cauliflower steamed 30
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 625
4 Wasa whole grain cracker 120
2 slices no fat cheese 60
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 apple 80
Sub-total 515
Grand Total 1550
Walked 4 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Wednesday, February 6, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
2 almonds 15
Dark 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
corn niblets 1/2 cup 75
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 595
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 apple 80
2 Wasa whole grain cracker 60
2 slices no fat cheese 60
Sub-total 425
Grand Total 1550
Walked 3 miles in cold weather and swam 1 mile - 115 sit ups, 1 mile swim, water &
green tea total = 8 cups fluid (not counting coffee)
Tuesday, February 5, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), soy
beans raw (aka Edame) 1.5 T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5)
1/8 avocado (40) Total 145
2 garden burgers in grilled Pam 180
1 small sweet potato 4 0z 100
mustard greens in Pam 30
8 oz Tastidelight 80
Sub-total 535
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 apple 80
Sub-total 425
Grand Total 1370
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Monday, February 11, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8
avocado,(40) 4 almonds (35) Total
200
3.5 oz turkey breast (no skin) 150
1 slice ww bread 90
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 565
3 Wasa whole grain cracker 90
1 T Pasta sauce 10
2 slices no fat cheese 60
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 T+ flax seed ground 80
1 apple 80
Sub-total 575
Grand Total 1550
Walked 3 miles- 115 sit ups, swim 1 mile, water & green tea total = 8 cups fluid (not
counting coffee)
Sunday, February 10, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8 avocado
(40) Total 170
5 oz turkey breast (no skin) 200
buttercup squash 100
broccoli 30
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 575
2 Wasa whole grain cracker 60
1 T Pasta sauce 10
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 T+ flax seed ground 80
1 apple 80
Sub-total 515
Grand Total 1500
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting
coffee)
Average daily consumption last week was 1497 and 41 miles walked , swam 2 miles
and worked with weights 7 times this week. I weighed 121.6 at home in Lake Placid
before dressing. That is a loss of .8 from last time. Mission accomplished and the same
as a goal for next week.
Saturday, February 9, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8 avocado
(40) Total 170
3 oz (after cooking) grilled tuna 150
4 oz sweet potato 100
asparagus 30
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 575
2 Wasa whole grain cracker 60
1 T Pasta sauce 10
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 T+ flax seed ground 80
small apple 80
Sub-total 515
Grand Total 1500
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Friday, February 8, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), (45),
5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8 avocado
(40) Total 170
Scallop Primavera dish made with
1 cup spaghetti squash (50), Pasta sauce 1 cup (Price Chopper brand)(60), broccolini (25),
onion & garlic in Pam (10), 1/2 cup green peas (50) 4 oz scallops (100) Total 295
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 595
2 Wasa whole grain cracker 60
1 slice no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 T+ flax seed ground 80
Sub-total 425
Grand Total 1430
Walked 4 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Thursday, February 7, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), soy
beans raw (aka Edame) 1.5 T (45), 5 cherry tomatoes (25)1/4 red pepper (5), 4
olives (25), baby carrot (5) 1/8 avocado (40) Total
170
4 oz. salmon in grilled Pam 200
1 small sweet potato 4 oz 100
broccoli & cauliflower steamed 30
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 625
4 Wasa whole grain cracker 120
2 slices no fat cheese 60
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 apple 80
Sub-total 515
Grand Total 1550
Walked 4 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Wednesday, February 6, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
2 almonds 15
Dark 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
corn niblets 1/2 cup 75
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 595
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 apple 80
2 Wasa whole grain cracker 60
2 slices no fat cheese 60
Sub-total 425
Grand Total 1550
Walked 3 miles in cold weather and swam 1 mile - 115 sit ups, 1 mile swim, water &
green tea total = 8 cups fluid (not counting coffee)
Tuesday, February 5, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), soy
beans raw (aka Edame) 1.5 T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5)
1/8 avocado (40) Total 145
2 garden burgers in grilled Pam 180
1 small sweet potato 4 0z 100
mustard greens in Pam 30
8 oz Tastidelight 80
Sub-total 535
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 apple 80
Sub-total 425
Grand Total 1370
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Monday,
February 11,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), (45), 5 cherry tomatoes (25)1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8 avocado,(40) 4 almonds (35) Total 200
3.5 oz turkey breast (no skin) 150
1 slice ww bread 90
8 oz Tastidelight 80
1 T walnuts 45
Sub-total 565
3 Wasa whole grain cracker 90
1 T Pasta sauce 10
2 slices no fat cheese 60
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
1/2 cup raw oatmeal, then cooked 150
1 T+ flax seed ground 80
1 apple
80
Sub-total 575
Grand Total
1550
Walked 3 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption last week was 1560 and 49 miles walked , swam 1 mile and worked with weights 7 times this week. I weighed 122.4 at home in Lake Placid before dressing. That is a gain of .4 from last time. This week I will log with you every day with sandy, cut back my calories to 1400 and do 6 miles per day of walking and 2 miles or more of swimming.
Monday,
February 4,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), soy beans raw (aka Edame) 1.5 T (45), black beans 2 T (45) 1/4 red pepper (5), corn niblets 2 T (15)4 olives (25), baby carrot (5) 1/8 avocado (40) Total 205
4 almonds 30
5 oz turkey white meat (grain fed, free range, no antibiotics) 200
2 slices ww bread 140
8 oz Tastidelight 80
2 T walnuts 45
Sub-total 705
2.5 Wasa whole grain cracker 75
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/4 cup blueberries & strawberries 30
2 Carnation hot chocolate 50
chewing gum 5 pieces sugarless (25)
16 oz tastidelight 160
6 almonds 45
Sub-total
440
Grand Total
1565
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups
fluid (not counting coffee)
Sunday,
February 3,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 banana 40
1/3 cup strawberries & blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), soy beans raw (aka Edame) 1.5 T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8 avocado (40) 140
4 almonds 30
2 garden burgers in grilled Pam 180
1 small sweet potato 4 0z 100
baby broccoli 20
8 oz Tastidelight 80
Sub-total 550
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/2 cup raw oatmeal (then slow cooked) 150
1/4 cup blackberries & raspberries 20
2 T walnuts 45
2 Carnation hot chocolate 50
chewing gum 5 pieces sugarless (25)
8 oz tastidelight 80
6 almonds 45
1/2 pear 50
1 wasa cracker with no fat cheese slice 60
Sub-total
530
Grand Total
1600
Walked 6 miles- 115 sit ups, swim 1 mile, water & green tea total = 8 cups
fluid (not counting coffee)
Saturday,
February 2,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 banana 40
1/3 cup raspberries & blueberries 20
Sub-total 410
3 oz lean lamb 150
chicken tikka 1 oz 50
1 oz tandoori chicken 50
1/2 cup rice with lentils 115
1/8 piece paratha (Indian tandoori oven baked bread) 35
mixed eggplant & peas 1/2 cup 75
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), cucumber (5) 25
8 oz Tastidelight 80
Sub-total 580
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/2 cup raw oatmeal (then slow cooked) 150
1/4 cup blackberries & raspberries 20
2 T walnuts 45
2 Carnation hot chocolate 50
chewing gum 5 pieces sugarless (25)
8 oz tastidelight 80
6 almonds 45
1 apple 80
Sub-total
610
Grand Total
1600
Walked 5 miles- 115 sit ups, water & green tea total = 8 cups
fluid (not counting coffee)
Friday,
February 1,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 banana 40
1/3 cup raspberries & blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T
(10), 1/4 red pepper (5), baby carrot (5) 1/8 avocado (40) 2
T raw soybeans (40)
total 145
salmon 4 oz (wild) 200
4 oz sweet potato 100
green peas 35
2 T walnuts 45
8 oz TastiDelight 80
2 T Cozy Cottage maple syrup 5
Sub-total
610
2 Wasa whole grain cracker 60
1 slices no fat cheese 30
1. 5 t Better than Peanut Butter 25
1/2 cup raw oatmeal (then slow cooked) 150
1/4 cup blackberries & raspberries 20
2 T walnuts 45
2 Carnation hot chocolate 50
chewing gum 5 pieces sugarless (25)
1 apple 80
Sub-total
485
Grand Total
1505
Walked 6.5 miles- 115 sit ups, arm weights, water & green tea total = 8 cups
fluid (not counting coffee)
Thursday,
January
31,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 banana 40
1/3 cup raspberries & blueberries 20
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T
(10), 1/4 red pepper (5), 4 olives (20), baby carrot (5) 1/8 avocado (40) 2
T raw soybeans (40)
total 145
spaghetti squash 100
Healthy Choice spaghetti sauce 1 cup with onion 110
cauliflower 30
green peas 35
butternut squash 100
6 small shrimp 30
8 oz TastiDelight
80
Sub-total
520
2 Wasa whole grain cracker 60
2 slices no fat cheese
60
1/2 cup raw oatmeal (then slow cooked) 150
1/4 cup blackberries & raspberries 20
2 T walnuts 45
2 Carnation hot chocolate 50
chewing gum 5 pieces sugarless (25)
watermelon 50
1 apple 80
Sub-total
540
Grand Total
1470
Walked 6.5 miles- 115 sit ups, arm weights, water & green tea total = 8 cups
fluid (not counting coffee)
Wednesday,
January
30,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 banana 40
1/3 cup raspberries & blueberries 20
Sub-total 410
cantaloupe 75
3 oz lean lamb 150
chicken tikka 2 oz 100
1 oz tandoori chicken 50
1/2 cup rice with lentils 115
1/8 piece paratha (Indian tandoori oven baked bread) 25
mixed cabbage and potato 1/2 cup 50
Dark green salad , yogurt 2 T(10), 1/4 red pepper (5), beets (5) cucumber (5)
35
8 oz Tastidelight 80
Sub-total 700
Better 'n Peanut Butter (1.5 t) 25
1 oz turkey
40
1/4 cup soy beans and corn 50
2 Wasa whole grain cracker 60
1/2 cup raw oatmeal (then slow cooked) 150
2 t freshly ground flax seed 40
1/4 cup blackberries & raspberries 20
2 Carnation hot chocolate 50
chewing gum 5 pieces sugarless (25)
1 small apple 80
Sub-total
540
Grand Total
1650
Walked 6 miles- 115 sit ups, arm weights, water & green tea total = 8 cups
fluid (not counting coffee)
Tuesday,
January
29,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 banana 40
1/3 cup raspberries & blueberries 20
Sub-total 410
fruit cup 75
Dark
green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts
1T (45), 1/4 red pepper (5), 2 olives (15), baby carrot (5) 2 T beans (35)
corn ( 25) 1/8 avocado (40) 190
Free range, no antibiotics, turkey breast 5 oz 200
snap peas 2/3 cup 45
4 oz sweet potato 100
8 oz Tastidelight 80
Sub-total 685
Better 'n Peanut Butter (1.5 t) 25
4 almonds
25
2 Wasa whole grain cracker 60
1 slices no fat cheese
30
1/2 cup raw oatmeal (then slow cooked) 150
2 t freshly ground flax seed 40
1/4 cup blackberries & raspberries 20
2 Carnation hot chocolate 50
Sub-total
400
Grand Total
1495
Walked 12 miles- 115 sit ups, arm weights, water & green tea total = 8 cups
fluid (not counting coffee)
Average daily consumption last week was 1579 and 38.5 miles walked and a few of those were snow shoed , (average of 5.5 miles per day), swam
1 mile and worked with weights
7 times this week. This is my smallest calorie deficit in
more than 1 year. I weighed 122.0 at home before dressing.
(Although I am maintaining the 122 pounds as per my NYC scale that measures in
1/2 pound increments, on more calories now, I think that I should cut back to
under 1500 calories per day and go up to 42 miles per week again. That is
because I think that I am up to 1/2 pound
lighter on this scale than I would be on the
scale in Lake Placid. I might have really gained 1/2 pound, even though the
scale reads 122.
Monday,
January
28,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 banana 40
1/3 cup raspberries & blueberries 20
Sub-total 410
3 oz lamb 175
chicken tikka 1 oz 50
1.5 oz tandoori chicken 75
1/2 cup rice with lentils 115
1/8 piece paratha (Indian tandoori oven baked bread) 25
mixed veggies in ginger and tomato based sauce 1/2 cup 50
Dark green salad , yogurt 2 T(10), , 1/4 red pepper (5), beets (5) cucumber (5)
35
8 oz Tastidelight 80
Sub-total 605
Better 'n Peanut Butter (1.5 t) 25
6 almonds 85
2 Wasa whole grain cracker 60
2 slices no fat cheese 60
sliced mushroom and red pepper slice on Wasa 5
topping of 1 T leftover spaghetti sauce made from 30 cal per 1/2 cup Price
Chopper sauce 10
1/2 cup raw oatmeal (then slow cooked) 150
2 t freshly ground flax seed 40
1/4 cup blackberries & raspberries 20
2 Carnation hot chocolate 50
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
1/2 small peach 20
Sub-total 645
Grand Total 1680
Walked 6.5 miles- 115 sit ups, leg weights, water & green tea total = 8 cups
fluid (not counting coffee)
In NYC I was 121.5 even in the AM on Sunday. In order to insure fullness and optimum health I am trying to keep from 20 to 25 percent of my caloric intake from fat (unsaturated and particularly Omega 3s) and not saturated fat.
Sunday,
January
27,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
1 weetabix 60
1/2 cup Cherrios 55
1/2 cup Fiber One 60
2 cups coffee 0
1/2 banana 40
1/2 small peach 20
Sub-total
410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8 avocado (40) 140
4 almonds 30
2 garden burgers in grilled Pam 180
1/2 sweet potato 4 0z 100
aspargus 25
8 oz Tastidelight 80
Sub-total 455
Better 'n Peanut Butter (1.5 t) 25
6 almonds 85
2 Wasa whole grain cracker 65
2 slices no fat cheese 60
sliced mushroom and red pepper slice on Wasa 5
topping of 2 T leftover spaghetti sauce made from 30 cal per 1/2 cup Price Chopper sauce 20
1/2 cup raw oatmeal (then slow cooked) 150
2 t freshly ground flax seed 40
1/4 cup blackberries & raspberries 20
2 Carnation hot chocolate 50
10 red grapes 30
Sub-total 530
Grand Total 1395
Walked 7 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid (not counting coffee)
I was 122 even in the AM on Saturday and I am monitoring closely because of my increased calorie experiment. If my weight rises, my caloric intake will be lowered.
Saturday,
January
26,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 black raspberries & blueberries 20
Sub-total
410
Dark 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
5 grilled white meat chicken 5 oz 200
buttercup squash 100
steamed veggies 1/2 cup 30
melon & grapefruit wedge 50
strawberries 50
8 oz Tastidelight with maple syrup 80
Sub-total 655
5 whole grain melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
6 almonds 85
1 Wasa whole grain cracker 30
1 slices no fat cheese 30
2 Carnation hot chocolate 50
10 red grapes 30
1/2 cantaloupe 100
Sub-total 600
Grand Total 1665
Snow shoed & walked 4 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee)
Friday,
January
25,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 black raspberries & blueberries 20
Sub-total
410
Dark 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
borsht (beet soup) 75
16 steamed shrimp 5 oz 160
small baked potato 100
steamed veggies 1/2 cup 30
melon 50
pineapple 50
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 735
1/2 cup raw oatmeal (then slow cooked) 150
1/2 cup blueberries & raspberries 40
5 whole grain melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
6 almonds 85
1 Wasa whole grain cracker 30
1 slices no fat cheese 30
2 Carnation hot chocolate 50
10 red grapes 30
Sub-total 460
Grand Total 1615 (highest count in over a year) If I gain in the am I will reduce the count.
Snow shoed & walked 4 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee)
Thursday,
January
24,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 black raspberries & blueberries 20
Sub-total
410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
4 almonds 30
tuna in soy sauce grilled in Pam 4 oz 120
yam 4 0z 100
aspargus 25
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 565
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
5 whole grain melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
6 almonds 85
1 Wasa whole grain cracker 30
1 slices no fat cheese 30
Sub-total 510
Grand Total 1400
Snow shoed & walked 4 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid (not counting coffee)
Wednesday,
January
23,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 black raspberries & blueberries 20
Sub-total
410
2 almonds 15
Dark green salad with, 5 cherry tomato (25) 1 T baked beans (25), balsamic vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion
Total 140
cod fillet 5 oz 150
small baked potato 100
melon 50
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 575
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5 whole grain melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
6 almonds 85
1 Wasa whole grain cracker 30
1 slices no fat cheese 30
small green apple 50
Sub-total 560
Grand Total 1545
Snow shoed & walked 4 miles- 115 sit ups, swim 1 mile, arm weights, water & green tea total = 8 cups fluid (not counting coffee)
Average daily consumption last week was 1540 and 35 miles walked and snow shoed , (average of just under 5 miles per day), swam 2 mile and worked with weights 7 times this week. I weighed 122.0 at home before dressing. (My metabolism is improving as I am maintaining the 122 pounds on more calories now)
Tuesday,
January
22,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 black raspberries & blueberries 20
Sub-total
410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
2 almonds 15
salmon 4 oz 200
buttercup squash 100
mustard greens 30
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 685
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5 whole grain melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
1 apple small 80
2 Wasa whole grain cracker 60
2 slices no fat cheese 60
Sub-total 650
Grand Total 1755
Snow shoed & walked 5 miles- 115 sit ups, swim 1 mile, arm weights, water & green tea total = 8 cups fluid (not counting coffee)
Monday,
January
21,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 black raspberries & blueberries 20
Sub-total
410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
2 almonds 15
2 Garden burgers 180
4 oz sweet potato 100
mixed vegetables 1/2 cup 50
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 665
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
1 apple small 80
Sub-total 530
Grand Total 1635
Snow shoed & walked 5 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid
Sunday,
January
20,
2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 black raspberries & blueberries 20
Sub-total
410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
2 almonds 15
chicken breast 4 oz 150
buttercup squash 100
peas 1/2 cup 50
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 630
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
1 apple 30
Sub-total 530
Grand Total 1570
Snow shoed & walked 5 miles- 115 sit ups, swim 1 mile, leg & arm weights, water & green tea total = 8 cups fluid
Saturday,
January
19, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 black raspberries & blueberries 20
Sub-total
410
2 almonds 15
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
cod fillet 5 oz 150
small baked potato 100
melon 50
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 575
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
10 grapes 30
Sub-total 480
Grand Total 1465
Snow shoed 4 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid
Friday,
January
18, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 black raspberries & blueberries 20
Sub-total
410
2 almonds 15
Dark
green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts
1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35)
corn ( 25) 1/8 avocado (40) 200
spaghetti squash 100
Price Chopper spaghetti sauce 1 cup with onion 60
brocollini 30
green peas 35
soy crumbles 40
8 oz TastiDelight
80
Sub-total
485
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
canteloupe 50
Sub-total 500
Grand Total 1395
Walked 6 miles, snow shoe 1 mile, 115 sit ups, leg weights, water & green tea total = 8 cups fluid
Thursday,
January
17, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 black raspberries & blueberries 20
Sub-total
410
2 almonds 15
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), , 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1 T walnuts (45) 1/8 avocado (40) 140
salmon 4 oz 200
small sweet potato (4 oz) 100
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 585
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
canteloupe 50
Sub-total 500
Grand Total 1495
Walked 4 miles, snow shoe 1 mile, swim 1 mile- 115 sit ups, leg weights, water & green tea total = 8 cups fluid
Average daily consumption last week was 1464 and 41.5 miles walked, (average of just under 6 miles per day), swam 1 mile and worked with weights 7 times this week. I weighed 122.5 at home before dressing.
Wednesday,
January
16, 2002
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
2 almonds 15
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 black raspberries & blueberries 20
Sub-total
410
2 almonds 15
Dark green salad with, 5 cherry tomato (25) 1 T baked beans (25), balsamic vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion
Total 140
cod fillet 5 oz 150
small baked potato 100
melon 50
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 575
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
10 grapes 30
Sub-total 480
Grand Total 1465
Walked 4 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid
Tuesday, January
15, 2002
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 black raspberries & blueberries 20
Sub-total
395
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 1/8 avocado (40) 140
scallops in wine 100
buttercup squash 100
collard greens 1/2 cup 30
8 oz Tastidelight with maple syrup 85
walnuts 1 T 45
Sub-total 500
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
10 grapes 30
Sub-total 480
Grand Total 1400
Walked 6 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid
Monday, January
13, 2002
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 black raspberries & blueberries 20
Sub-total
395
8 oz Tastidelight with maple syrup 85
3 oz lamb 150
chicken tikka 1 oz 50
1.5 oz tandori chicken 75
1/2 cup spinach eggplant (vegetable oil in it) 100
1/2 cup rice with lentils 115
1/4 piece paratha 50
Dark green salad , yogurt 2 T(10), , 1/4 red pepper (5), beets (5) cucumber (5) 35
Sub-total 640
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
10 grapes 30
Sub-total 480
Grand Total 1515
Walked 4.5 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid
Sunday, January
12, 2002
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 black raspberries & blueberries 20
Sub-total
395
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
2 garden burgers 180
acorn squash 100
green peas 1/2 cup 50
8 oz Tastidelight with maple syrup 85
Sub-total 615
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
10 grapes 30
Sub-total 480
Grand Total 1490
Walked 9.5 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid
Average daily consumption last week was 1447 and 45 miles walked, (average of just over 6 miles per day) and swam 1 mile, and worked with weights 7 times this week. I weighed 121.5 at home before dressing.
Saturday, January
12, 2002
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 black raspberries & blueberries 20
Sub-total
395
2 oz lamb 100
chicken tikka 3 oz 150
1.5 oz tandori chicken 75
1/2 cup mixed veggies (vegetable oil in it) 100
1/2 cup rice with lentils 115
1/4 piece paratha 50
Dark green salad , yogurt 2 T(10), , 1/4 red pepper (5), beets (5) cucumber (5) 35
Sub-total 625
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
1/4 piece ww roll 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
10 grapes 30
Sub-total 530
Grand Total 1550
Walked 6.5 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid
Friday, January
11, 2002
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 black raspberries & blueberries 20
Sub-total
395
Dark green salad & purple cabbage, balsamic vinegar 2T (10), walnuts 1T
(45), 1/4 yellow pepper (5), 1/8 avocado (40), 5 cherry tomatoes (25) 4
olives (20)
145
4 grey sole 100
1/2 sweet potato (4 oz) 100
broccoli 30
8 oz Tastidelight 80
4 almonds
30
Sub-total
465
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 Carnation hot chocolate 50
10 grapes 30
Sub-total 480
Grand Total 1340
Walked 4 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid
Thursday, January
10, 2002
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 black raspberries & blueberries 20
Sub-total
395
2 oz lamb 100
chicken tikka 3 oz 150
1.5 oz tandori chicken 75
1/4 cup egg plant with garlic (vegetable oil in it) 50
1/2 cup rice with lentils 115
1/4 piece paratha 50
Dark green salad , yogurt 2 T(10), , 1/4 red pepper (5), beets (5) cucumber (5) 35
Sub-total 575
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
TastiDelight 8 oz 80 with
2 T maple syrup - country cottage (5)
1 T walnuts 45
Sub-total 530
Grand Total 1,500
Walked 11 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid
Wednesday, January
9, 2002
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 black raspberries & blueberries 20
Sub-total
395
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T
(10), 1/4 red pepper (5), 2 olives (15), baby carrot (5) 1/8 avocado (40)
walnuts 1 T (45) beans (25) corn (25) Total 180
8 small shrimp
40
8 oz TastiDelight 80
1 slice whole wheat bread 120
2 slices no fat cheese 80
Sub-total
500
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
5 red grapes 15
2 whole grain Wasa crackers 70
1 green apple 85
Sub-total 555
Grand Total 1,450
Walked 3 miles- 115 sit ups, arm weights, swim 1 mile water & green tea total = 8 cups fluid
Tuesday, January 8, 2002
2 almonds 15
1 cup Cherrios 110
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup black raspberries & blueberries 20
Sub-total 405
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T
(10), 1/4 red pepper (5), 2 olives (15), baby carrot (5) 1/8 avocado (40)
95
spaghetti squash 100
Price Chopper spaghetti sauce 1 cup with onion 60
cauliflower 30
green peas 35
butternut squash 100
6 small shrimp 30
8 oz TastiDelight
80
Sub-total
470
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
cantaloupe 50
Sub-total 450
Grand Total 1,375
Walked 6 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid
Average daily consumption last week was 1508 and 48.5 miles walked, (average of just over 6 miles per day) and swam .5 miles, and worked with weights 7 times this week. I weighed 121 (on a scale that rounds to the nearest half pound) ( my goal weight is 122) at home before dressing on Tuesday.
Monday,
January 7, 2002
2 almonds 15
1 cup Cherrios 110
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup black raspberries & blueberries 20
Sub-total 405
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T
(10), walnuts 1T (45), 1/4 red pepper (5), 2 olives (15), baby carrot
(5) 1/8 avocado (40) 190
spaghetti squash 100
Price Chopper spaghetti sauce 1 cup with onion 60
cauliflower 30
green peas 35
butternut squash 100
8 oz TastiDelight
80
Sub-total
530
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
Sub-total 400
Tastidelight 80
with maple syrup (Splenda) (5), blueberries (10) walnuts 50
8 almonds 60
Grand Total 1,535
Walked 6 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid
Sunday, January 6, 2002
2 almonds 15
1 cup Cherrios 110
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup black raspberries & blueberries 20
Sub-total 405
2 oz lamb 100
chicken tikka 3 oz 150
1.5 oz tandori chicken 75
1/2 cup rice with lentils 115
1/4 piece paratha 50
Dark green salad , yogurt 2 T(10), , 1/4 red pepper (5), beets (5) cucumber (5) 35
Sub-total 525
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
hot chocolate 50
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
Sub-total 450
Grand Total 1,380
Walked 8.5 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid
Saturday, January 5, 2002
2 almonds 15
1 cup Cherrios 110
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup black raspberries & blueberries 20
Sub-total 405
pea soup 16 oz. 300
1 whole wheat bagel 300
2 slices no fat cheese 80
Dark green salad & purple cabbage, balsamic vinegar 2T (10), walnuts 1T (45), 1/4 yellow pepper (5), 1/8 avocado (40), 5 cherry tomatoes (25) 125
Sub-total 805
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
1 apple 85
Tastidelight 80
7 almonds 50
1 t walnuts 15
Sub-total 420
Grand Total 1,630
Walked 12 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid
hot chocolate 50
6 melba toast 90
1 slice no fat cheese 40
Better 'n Peanut Butter (1t) 35
1/2 cup blueberries & raspberries 40
1T walnuts 50
1/2 cup oatmeal 150
turkey sandwich on whole wheat bread 300
Sub-total
755
Grand
Total 1,700
Walked 4 miles- 115 sit ups, leg weights, water & green tea total
= 8 cups fluid (not counting coffee which is a
diuretic)
Friday, January 4, 2002
2 almonds 15
1 cup Cherrios 110
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup black raspberries & blueberries 20
Sub-total 405
Dark green salad & purple cabbage, balsamic vinegar 2T (10), walnuts 1T
(45), 1/4 yellow pepper (5), 1/8 avocado (40), 5 cherry tomatoes (25)
125
4 oz salmon 200
buttercup squash 100
mustard greens 30
8 oz Tastidelight with maple syrup 85
Sub-total
540
hot chocolate 50
6 melba toast 90
1 slice no fat cheese 40
Better 'n Peanut Butter (1t) 35
1/2 cup blueberries & raspberries 40
1T walnuts 50
1/2 cup oatmeal 150
turkey sandwich on whole wheat bread 300
Sub-total
755
Grand
Total 1,700
Walked 4 miles- 115 sit ups, leg weights, water & green tea total
= 8 cups fluid (not counting coffee which is a
diuretic)
Thursday, January 3, 2002
2 almonds 15
1 cup Cherrios 110
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup black raspberries & blueberries 20
Sub-total 405
Dark green salad & purple cabbage, balsamic vinegar 2T
(10), walnuts 1T (45), 1/4 yellow pepper (5), 1 T beans (15) corn ( 25) 1/8 avocado (40) 140
turkey white meat 5 oz
200
Boston Market gravy 10
2 T cranberry sauce 24
sweet potato 100
collard greens 30
8 oz Tastidelight with maple syrup 85
Sub-total
579
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 40
Better 'n Peanut Butter (1t) 35
1/2 cup blueberries & raspberries 40
1T walnuts 50
1/2 cup oatmeal 150
Sub-total
440
Grand
Total 1,419
Walked 5 miles- 115 sit ups, arm weights, water & green tea total
= 8 cups fluid (not counting coffee which is a
diuretic)
Wednesday, January 2, 2002
2 almonds 15
1 cup Cherrios 110
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup black raspberries & blueberries 20
Sub-total 405
3.5 oz broiled cod 100
1/2 small baked potato 50
salad of crabmeat & carrots, onions, tomato, cucumber, balsamic vinegar, 1 T raw sunflower seeds (45) 150
8 oz Tastidelight with maple syrup 85
1/2 cup peas carrots & string bean mix 50
strawberries & grapes 50
Sub-total 485
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 40
Better 'n Peanut Butter (1t) 35
1/2 cup blueberries & raspberries 40
1T walnuts 50
1/2 cup oatmeal 150
melon 50
grapes 50
Sub-total
550
Grand
Total 1,440
Walked 6 miles- 115 sit ups, leg weights, swim 1/2 mile, water & green tea total
= 8 cups fluid (not counting coffee which is a
diuretic)
Tuesday, January 1, 2002
2 almonds 15
1 cup Cherrios 110
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup black raspberries & blueberries 20
Sub-total 405
Dark green salad & purple cabbage, balsamic vinegar 2T
(10), walnuts 1T (45), 1/4 yellow pepper (5), 1 T beans (15) corn ( 25) 1/8 avocado (40) 2
olives (10) 150
turkey white meat 1.5 oz 30
2 garden burger 180
2 T cranberry sauce 24
buttercup squash 100
collard greens 30
8 oz Tastidelight with maple syrup 85
Sub-total
599
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 40
Better 'n Peanut Butter (1t) 35
1/2 cup blueberries & raspberries 40
1T walnuts 50
1/2 cup oatmeal 150
1/3 slice ww bread 30
Sub-total
450
Grand
Total 1,454
Walked 6 miles- 115 sit ups, arm weights, water & green tea total
= 8 cups fluid (not counting coffee which is a
diuretic)
Average daily consumption last week was 1465 and 43.5 miles walked, (average of just over 6 miles per day) and swam 3 miles, and worked with weights 4 times this week. I weighed 121.8 ( my goal weight is 122) at home before dressing on Tuesday.
Monday, December 31, 2001
2 almonds 15
1 cup Cherrios 110
1& 1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup black raspberries & blueberries 20
Sub-total 405
Dark green salad & purple cabbage, balsamic vinegar 2T
(10), walnuts 1T (45), 1/4 yellow pepper (5), 1 T beans (15) corn ( 25) 1/8 avocado (40) 140
turkey white meat 5 oz
200
Boston Market gravy 10
2 T cranberry sauce 24
sweet potato 100
broccoli 30
8 oz Tastidelight with maple syrup 85
Sub-total
579
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 40
Better 'n Peanut Butter (1t) 35
1/2 cup blueberries & raspberries 40
small baked apple 85
1T walnuts 50
1/2 cup oatmeal 150
Sub-total
525
Grand
Total 1,509
Walked 7 miles- 115 sit ups, arm weights, water & green tea total
= 8 cups fluid (not counting coffee which is a
diuretic)
Sunday, December 30, 2001
2 almonds 15
1 cup Cherrios 110
1&1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup raspberries & blueberries 20
Sub-total 405
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T
(10), walnuts 1T (45), 1/4 red pepper (5), 2 olives (15), baby carrot
(5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 190
salmon 4 oz with ginger & garlic sautéed in Pam with soy sauce
200
buttercup squash 100
asparagus 30
8 oz Tastidelight with maple syrup 85
Sub-total 605
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 40
Better 'n Peanut Butter (1t) 35
1/2 cup blueberries & raspberries 40
1T walnuts 50
1/2 cup oatmeal 150
15 grapes 45
Sub-total 440
Grand
Total 1,495
Walked 4 miles- 115 sit ups, arm weights, water & green tea total
= 8 cups fluid (not counting coffee which is a
diuretic)
Saturday, December 29, 2001
2 almonds 15
1 cup Cherrios 110
1&1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries 20
Sub-total 405
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T
(10), walnuts 1T (45), 1/4 red pepper (5), 2 olives (15), baby carrot
(5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 190
spaghetti squash 100
Healthy Choice spaghetti sauce 1 cup with onion 100
cauliflower 30
green peas 35
4 oz sweet potato 100
soy crumbles (Morningstar Grillers 1/3 cup)
40
10 oz Tastidelight with maple syrup 105
Sub-total 700
hot chocolate 50
7 melba toast 105
1 slice no fat cheese 40
Better 'n Peanut Butter (1t) 35
1/2 cup blueberries & raspberries 40
1T walnuts 50
1/2 cup oatmeal 150
Sub-total 470
Grand
Total 1,575
Walked 7 miles- 115 sit ups, arm weights, swim 1mile, water & green tea total
= 8 cups fluid (not counting coffee which is a
diuretic)
Friday, December 28, 2001
2 almonds 15
1 cup Cherrios 110
1&1/2 cups soy milk 120
1/2 cup skim milk 40
1 weetabix 60
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries 20
Sub-total 405
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T
(10), walnuts 1T (45), 1/4 red pepper (5), 2 olives (15), baby carrot
(5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 190
2 oz orange roughy & 6 shrimp 80
collard greens 30
corn on cob 1 ear 100
4 oz sweet potato 100
8 oz Tastidelight with maple
syrup 85
Sub-total 585
hot chocolate 50
6 melba toast 90
1 slice no fat cheese 40
Better 'n Peanut Butter (1t) 25
1/2 cup blueberries & raspberries 40
1T walnuts 50
1/2 cup oatmeal 150
watermelon wedge 50
Sub-total 445
Grand
Total 1,435
Walked 9.5 miles- 115 sit ups, arm weights, leg weights, water & green tea total
= 8 cups fluid (not counting coffee which is a
diuretic)
Thursday, December 27, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blueberries 35
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 2olives (15), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 190
4 oz ostrich 135
acorn squash with maple syrup (Cozy Cottage with Splenda) 100
brocolli 30
8 oz Tastidelight with maple syrup 85
Sub-total 540
hot chocolate 50
5 melba toast 75
Better 'n Peanut Butter (1t) 25
15 grapes 45
1/2 cup raspberries & blueberries 50
1T walnuts 50
1/2 cup oatmeal 150
Sub-total 300
Grand Total 1,395
Walked 4 miles- 115 sit ups, arm weights, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Wednesday, December 26, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blueberries 35
Sub-total 410
3.5 oz broiled cod 100
1/2 small baked potato 50
salad of crabmeat & carrots, onions, tomato, cucumber, balsamic vinegar, 1 T raw sunflower seeds (45) 150
8 oz Tastidelight with maple syrup 85
1/2 cup peas carrots & string bean mix 50
melon 50
Sub-total 485
hot chocolate 50
1/2 cup raspberries & blueberries 50
1T walnuts 50
1/2 cup oatmeal 150
Sub-total 300
Grand Total 1,195
Walked 6 miles- 115 sit ups, arm weights, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1473 and 41 miles walked, (average of just under 6 miles per day) and swam .5 mile, and worked with weights 4 times this week. I weighed 122.4 at home before dressing.
Tuesday, December 25, 2001 (Christmas)
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blueberries 35
Sub-total 410
shrimp 100
turkey breast 4 oz 200
smoked salmon 1/2 oz 20
string beans with almonds 60
spinach, squash, bell peppers mix 100
fruit cup 100
8 oz Tastidelight with maple syrup 85
Sub-total 665
hot chocolate 50
1/2 cup raspberries & blueberries 50
1T walnuts 50
1/2 cup oatmeal 150
Sub-total 300
Grand Total 1,375
Walked 6 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1473 and 41 miles walked, (average of just under 6 miles per day) and swam .5 mile, and worked with weights 4 times this week. I weighed 123.8 at home before dressing. (This is a 1.8 pound gain for me, partly due to less activity and partly to a change of scales.) I will compensate by swimming 4 miles this week and eating under 1450 calories per day and walking at least 42 miles. I will also be accountable to my Lake Placid partner, Sandy, every day this week.
Monday, December 24, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blueberries 35
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
2 garden burgers 180
1/2 sweet potato 4 oz 100
steamed broccoli 30
8 oz Tastidelight with maple syrup 85
Sub-total 595
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
1 cup blueberries 80
1 T flaxseed meal 30
3 oz champagne 60
2T walnuts and almonds 100
Sub-total 620
Grand Total 1,625
Walked 4 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Sunday, December 23, 2001
2 almonds 15
1 cup Cherrios 110
1/2 cups no fat skim milk 40
1.5 cups fortified soy
milk
2 cups coffee 0
1/2 banana 40
blue berries & raspberries 20
Sub-total 435
3 oz lamb 150
2 oz tandoori chicken 100
1/2 cup rice & lentils 100
3 oz chicken tikka 200
curried peas with potato (1/4 cup) 50
Dark green salad , yogurt 2 T(10), , 1/4 red pepper (5), beets (5) cucumber (5) 35
1/8 slice paratha 20
Sub-total 655
8 melba toast 120
1 slice no fat cheese 30
blue berries 40
1 walnut 25
McDonald's chicken salad with low cal dressing 135
15 oz Tastidelight 150
Sub-total 540
Grand Total 1,580
Walked 6 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1487 and 43 miles walked, (average of just over 6 miles per day) and swam 1.5 mile, and worked with weights 6 times this week. I weighed 122 at home before dressing.
Saturday, December 22, 2001
2 almonds 15
1 cup Cherrios 110
1/2 cups no fat skim milk 40
1.5 cups fortified soy
milk
2 cups coffee 0
1/2 banana 40
blue berries & strawberries 20
Sub-total 435
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),1/2 walnut (12), 1/4 red pepper (5), 4 olives (25), baby carrot (5) corn ( 25) 1/8 avocado (40) 165
sweet potato 4 oz 100
3/4 cup mixed veggies including peas, carrots, mushrooms 75
7 chestnuts 140
Sub-total 455
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
blue berries & strawberries 25
1 walnut 25
8ozTastidelight 80
Sub-total 460
Grand Total 1,375
Walked 6 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Friday, December 21 2001
2 almonds 15
1 cup Cherrios 110
1/2 cups no fat skim milk 40
1.5 cups fortified soy
milk
2 cups coffee 0
1/2 banana 40
blue berries & raspberries 20
Sub-total 435
3 oz lamb 150
2 oz tandoori chicken 100
1/4 cup rice & garbanzos 50
3 oz chicken tikka 200
curried string beans with potato (1/4 cup) 50
Dark green salad , yogurt 2 T(10), , 1/4 red pepper (5), beets (5) cucumber (5) 35
1/8 slice paratha 20
Sub-total 605
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
blue berries & strawberries 25
1 walnut 25
1 t flax seed (freshly ground) 20
8ozTastidelight 80
Sub-total 480
Grand Total 1,520
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Thursday, December 20, 2001
2 almonds 14
1cup Cherrios 110
2 cups soy milk
200
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries 20
Sub-total 444
4 oz lamb 200
1 oz tandori chicken 50
1/4 cup rice 50
2 T lentils 40
1 oz chicken tikka 50
curried cauliflower with potato (1/4 cup) 50
Dark green salad , yogurt 2 T(10), , 1/4 red pepper (5), beets (5) cucumber (5) 35
Sub-total 475
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
2 walnuts 50
2 hot chocolate 50
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
10 grapes 35
Sub-total 535
Grand Total 1,454
Walked 7 miles- 115 sit ups, leg weights, swim 1/2 mile, water & green tea total = 8 cups fluid
Wednesday, December 19, 2001
2 almonds 15
1 cup Cherrios 110
2
cups no fat skim milk
160
2 cups coffee 0
1/2 banana 40
1t cranberry sauce & blue berries & raspberries 20
Sub-total 405
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10),1/2 walnut (12), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
3 oz tuna with soy sauce (lighter salt variety) and garlic & ginger in Pam 160
sweet potato 4 oz 100
Brussel's sprouts 30
Sub-total 490
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
2 t cranberry sauce 20
1 walnut 25
papaya 50
8ozTastidelight 80
Sub-total 505
Grand Total 1,400
Walked 6 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1500 and 36.6 miles walked, (average of just over 5 miles per day) and swam 2 mile, and worked with weights 6 times this week. I weighed 122 at home before dressing. (Perhaps my metabolism is rising?)
Tuesday, December 18, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk or
soy milk 160
2 cups coffee 0
1/2 banana 40
black berries 1/4 cup 20
Sub-total 405
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1/2 walnut (12), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
pea soup 16 oz 300
1 whole wheat bagel 300
2 slices no fat cheese 80
8 oz Tastidelight 80
Sub-total 740
hot chocolate 50
5 melba toast 75
Better 'n Peanut Butter (1T) 50
1/2 cup blue berries 40
Sub-total 215
Grand Total 1,350
Walked 6 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid (not counting
coffee which is a diuretic)
Average daily consumption last week was 1500 and 36.6 miles walked, (average of just over 5 miles per day) and swam 2 mile, and worked with weights 6 times this week. I weighed 122 at home before dressing. (Perhaps my metabolism is rising?)
Monday, December 17, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
black berries 1/4 cup 20
Sub-total 405
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1/2 walnut (12), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
Shrimp Primavera dish made with
1 cup spaghetti squash (50), Pasta sauce 1 cup (90), broccolini (25), onion & garlic in Pam (10), 2 T green peas (20)1/2 cup rutabaga (10) 6 shrimp (30) parsnips (40) Total 235
sweet potato 4 oz 100
8 oz Tastidelight 80
Sub-total 655
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup blue berries 40
Sub-total 370
Snack (late night after swimming)
Shrimp Primavera dish made with
1 cup spaghetti squash (50), Pasta sauce 1 cup (90), broccolini (25), onion & garlic in Pam (10), 2 T green peas (20)1/2 cup rutabaga (10) 6 shrimp (30) parsnips (40) Total 275
Grand Total 1,795
(Highest calories per day in over a year and I did not gain!)
Walked 6 miles- 115 sit ups, leg weights, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1510 and 40.5 miles walked, (average of just under 6 miles per day) and swam 2 mile, and worked with weights 6 times this week. I weighed 122 at home before dressing.
Sunday, December 16, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1t cranberry sauce & blue berries & raspberries 20
Sub-total 405
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
salad with feta & vinegar 75
1/2 baked potato 50
bread stick 50
Sub-total 605
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup black raspberries 20
1/4 cantaloupe 50
8ozTastidelight 80
Sub-total 480
Grand Total 1,510
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Saturday, December 15, 2001
2 almonds 14
1 cup Cherrios 110
2 cups skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blueberries & 1 T homemade cranberry sauce 33
Sub-total 427
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
2 garden burgers 180
squash 100
brussel's sprouts 30
8 oz Tastidelight 80
Sub-total 590
2 hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
oatmeal 1/2 cup 150
blueberries 1/4 cup 20
1 cup black raspberries 40
walnuts 2 T 90
almonds 4 30
20 red grapes 65
end slice of whole wheat bread 25
Sub-total 575
Grand Total 1,592
Walked 6 miles- 115 sit ups, arm weights (slow), water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Friday, December 14, 2001
2 almonds 14
1cup Cherrios 110
2 cups soy milk
200
2 cups coffee 0
1/2 banana 40
1/4 cup raspberries 20
Sub-total 444
4 oz lamb 200
1 oz tandori chicken 50
1/4 cup rice 50
3 oz chicken tikka 200
curried cauliflower with potato (1/4 cup) 50
Dark green salad , yogurt 2 T(10), , 1/4 red pepper (5), beets (5) cucumber (5) 35
Sub-total 585
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
1 T walnuts 45
hot chocolate 50
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1 small apple 75
Sub-total 530
Grand Total 1,559
Walked 7 miles- 115 sit ups, water & green tea total = 8 cups fluid
Thursday, December 13, 2001 (AM weight 122.0)
2 almonds 14
1 cup Cherrios 110
2 cups skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blueberries & 1 T homemade cranberry sauce 33
Sub-total 427
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
2 wild salmon patties 200
sweet potato 100
broccoli 30
8 oz Tastidelight & maple syrup (Country Cottage 5 cal) 1 t walnuts (15) 100
Sub-total 630
2 hot chocolate 50
10 melba toast 150
1 slice no fat cheese 30
blueberries 1/2 cup 40
grapes 25 75
1/2 cup raspberries 20
walnuts 2 T 100
almonds 4 30
Sub-total 495
Grand Total 1,552
Walked 2 miles- 115 sit ups, arm weights (slow), water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Wednesday, December 12, 2001 (AM weight 122.4)
1 cup Cherrios 110
2 cups soy milk milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blueberries & strawberries 35
Sub-total 410
2 almonds 14
Dark green salad with, 5 cherry tomato (25) 1 T garbanzo beans (25), vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion
Total 140
flounder 3 oz 100
small baked potato 100
melon 50
8 oz Tastidelight & maple syrup (Country Cottage 5 cal) 1 t walnuts (15) 100
Sub-total 490
2 hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
chicken salad with low fat mayo 1 oz 50
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
Sub-total 400
Grand Total 1,300
Walked 9 miles- 115 sit ups, swim 1 mile, leg weights (slow), water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Tuesday, December 11, 2001
2 almonds 15
1 cup Cherrios 110
2 cups soy milk milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blueberries & strawberries 35
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
orange roughy grilled 100
sweet potato 100
collard greens 1 cup (with onions made in Pam after microwaving) 30
8 oz Tastidelight with maple syrup 85
Sub-total 530
hot chocolate 50
3/4 cup Flax 120
Walnuts 1T+ 50
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
1 cup blueberries 80
Sub-total 470
Grand Total 1,410
Walked 1.5 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1486 and 51 miles walked, (average of just over 7 miles per day) and swam 3 mile, and worked with weights 7 times this week. I weighed 122.6 at home on Tuesday morning. (This is .6 pounds over what I want to be, so I will lower my calorie average to no more that 1,425).
Monday, December 10, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blueberries 35
1/2 inch watermelon wedge & 10 grapes 100
Sub-total 510
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
2 garden burgers 180
squash 100
collard greens 1 cup (with onions made in Pam after microwaving) 30
8 oz Tastidelight with maple syrup 85
Sub-total 595
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
1 cup blueberries 80
2 T flaxseed meal 60
Sub-total 515
Grand Total 1,620
Walked 6 miles- 115 sit ups, leg weights, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Sunday, December 9, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blueberries 35
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
grilled salmon 4 oz with soy sauce 200
sweet potato 4 oz 100
collard greens 1 cup (with onions made in Pam after microwaving) 30
8 oz Tastidelight with maple syrup 85
Sub-total 615
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
1 cup blueberries 80
2 T flaxseed meal 60
Sub-total 515
Grand Total 1,540
Walked 9 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Saturday, December 8, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blueberries 35
Sub-total 410
2 almonds 14
Dark green salad with, 5 cherry tomato (25) 1 T garbazo beans (25), vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion
Total 140
flounder 3 oz 100
small baked potato 100
melon 50
8 oz Tastidelight & maple syrup (Country Cottage 5 cal) 1 t walnuts (15) 100
Sub-total 490
2 almonds 15
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup Flax whole grain cereal 75
1/2 cup soy milk 40
1/4 cup blueberries 20
watermelon wedge 100
Sub-total 430
Grand Total 1,330
Walked 6 miles- 115 sit ups, arm weights, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Friday, December 7, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blueberries 35
Sub-total 410
Dark green salad & purple cabbage, mushrooms (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
Free range roast Turkey breast 5 oz 200
buttercup squash 80
mustard greens 30
8 oz Tastidelight 80
Sub-total 590
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
1 cup blueberries 80
2 T flaxseed meal 60
Sub-total 515
Grand Total 1,515
Walked 9 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Thursday, December 6, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup red raspberries & blackberries 35
Sub-total 410
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
Orange roughy filet 4 oz 90
Healthy Choice pasta sauce 1/2 cup 50
and onions, string beans, cauliflower, carrots, garlic. 15
sweet potato 4 oz 100
Brussels's sprouts 30
8 oz Tastidelight 80
cantaloupe 1/2 of 5" melon 95
Sub-total 635
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
1 cup blueberries 80
2 T flaxseed meal 60
Sub-total 515
Grand Total 1,555
Walked 6 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Wednesday, December 5, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup strawberries, blackberries & blueberries 35
Sub-total 410
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
veggie crumble (soy based) with 90
Healthy Choice pasta sauce 1 cup 100
and onions, string beans, cauliflower, carrots, garlic. 60
buttercup squash 80
8 oz Tastidelight 80
Sub-total 610
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries & black berries 20
5 oz Vanilla Tastidelight & 2 T homemade cranberry sauce (24) 80
Sub-total 380
Grand Total 1,400
Walked 6 miles- 115 sit ups, arm weights, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Tuesday, December 4, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup raspberries & 1T cranberry sauce 35
Sub-total 410
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
tuna 100
8 oz Tastidelight 80
Sub-total 380
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries & black berries 20
10 grapes 30
1 T pecans 50
Sub-total 430
Grand Total 1,1220
Walked 3 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1500 and 50.5 miles walked, (average of just over 7 miles per day) and swam 1 mile, biked 1.5 miles and worked with weights 7 times this week. I weighed 122 in NYC on Sunday AM and 121.5 at home in NYC on Tuesday AM.
Monday, December 3, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup raspberries & 1T cranberry sauce 35
Sub-total 410
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
1 whole wheat bagel 300
vegetable egg white omelet with onion, peppers, brocolini 85
8 oz Tastidelight 80
Sub-total 665
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries & black berries 20
10 grapes 30
Sub-total 380
Grand Total 1,465
Walked 10 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1485 and 46.5 miles walked, (average of just under 7 miles per day) and swam 2 miles, biked 1.5 miles and worked with weights 7 times this week. I weighed 122 in NYC on Sunday AM.
Sunday, December 2, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1t cranberry sauce & blue berries & raspberries 20
Sub-total 405
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
salad with feta & vinegar 75
1/2 baked potato 50
bread stick 50
Sub-total 605
hot chocolate 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
16 red grapes 50
8ozTastidelight 80
1/2 banana 40
Sub-total 520
Grand Total 1,510
Walked 6 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1434 and 49.5 miles walked, (average of just over 7 miles per day) and swam 3 miles and worked with weights 7 times this week. I weighed 122.25 at my weigh-in NYC on Sunday AM.
Saturday, December 1, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup raspberries & 1T cranberry sauce 35
Sub-total 410
Dark green salad & purple cabbage (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (25), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 200
2 Garden burgers in garlic & onion sauteed in PAM 180
sweet potato 4 oz. 100
1/2 cup parsnips 50
1/2 cup beets 30
1/2 cup brussel's sprouts 20
8 oz Tastidelight 80
Sub-total 660
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries & black berries 20
10 raw cashews 100
10 grapes 30
Sub-total 480
Grand Total 1,550
Walked 6 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Friday, November 30, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk
160
2 cups coffee 0
1/2 banana 40
1t cranberry sauce, black berries & blueberries 20
Sub-total 405
Dark green salad (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 210
2 cups spaghetti squash 80
tofu 3 oz 60
Rao's spaghetti sauce 1 cup 120
Brussels sprouts 3/4 cup 30
4 oz sweet potato 100
8ozTastidelight 80
Sub-total 630
4 almonds 30
1 slice ww bread 70
1 slice cheese (no fat) 30
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries & black berries 20
hot chocolate 50
10 red grapes 30
Sub-total 510
Grand Total 1545
Walked 4.5 miles- 115 sit ups, swim 1 mile, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Thursday, November 29, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk
160
2 cups coffee 0
1/2 banana 40
1t cranberry sauce, black berries & blueberries 20
Sub-total 405
Dark green salad (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) 1/4 small avocado (65) 210
4 oz scallops & shrimp with garlic & onions 150
buttercup squash 100
1 cup collard greens with onions 30
8ozTastidelight 80
Sub-total 570
4 almonds 30
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries & black berries 20
hot chocolate 50
1 baked apple 100
Sub-total 480
Grand Total 1,455
Walked 8 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Wednesday, November 28, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk
160
2 cups coffee 0
1/2 banana 40
1t cranberry sauce strawberries & blueberries 20
Sub-total 405
At Indian restaurant, salad: including lettuce, purple cabbage, tomato, cucumber, red pepper & yogurt 50
lamb lean 4 oz 230
spinach (Indian) 1/2 cup 50
rice & lentils 1/2 cup 100
chicken 2 oz 100
paratha ( 1 bite) 10
8ozTastidelight 80
Sub-total 620
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
hot chocolate 50
5 red grapes slice 15
1 baked apple with Splenda & cinnemon & butter flavored Pam 100
Sub-total 400
Grand Total 1,510
Walked 6 miles- 115 sit ups, , bike 1.5 miles, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Tuesday, November 27, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1t cranberry sauce raspberries & blueberries 20
Sub-total 405
Dark green salad (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 210
brocolli 30
salmon 4 oz. grilled 200
corn 1 ear 100
8ozTastidelight 80
Sub-total 620
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
hot chocolate 50
14 red grapes slice 50
Sub-total 400
Grand Total 1,465
Walked 10 miles- 115 sit ups, leg and arm weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1434 and 49 miles walked, (average of 7 miles per day) and swam 2 miles and worked with weights 5 times this week. I weighed 122.25 at my weigh-in NYC on Sunday AM .
Monday, November 26, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1t cranberry sauce & 1T apple 20
Sub-total 405
At Indian restaurant, salad: including lettuce, purple cabbage, tomato, cucumber, red pepper & yogurt 50
lamb lean 4 oz 230
eggplant Indian style 1/2 cup 100
rice & lentils 1/2 cup 100
chicken 2 oz 100
8ozTastidelight 80
Sub-total 660
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
hot chocolate 50
watermelon slice 50
Sub-total 400
Grand Total 1,465
Walked 6 miles- 115 sit ups, water & swim 1 mile, green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1434 and 49.5 miles walked, (average of just over 7 miles per day) and swam 3 miles and worked with weights 7 times this week. I weighed 122.25 at my weigh-in NYC on Sunday AM.
Sunday, November 25, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1t cranberry sauce & 1T apple 20
Sub-total 405
Vegetable soup
cup 50
5 grilled scallops 25
3 shrimp 25
grilled flounder 150
salad with feta & vinegar 75
1/2 baked potato 50
bread stick 50
Sub-total 525
hot chocolate 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
watermelon slice 50
8ozTastidelight 80
Sub-total 480
Grand Total 1,410
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Saturday, November 24, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup raspberries & 1T cranberry sauce 35
Sub-total 410
Dark green salad (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 210
2 Garden burgers in garlic & onion sauteed in PAM 180
acorn squash 4 oz 100
1/2 small cantaloupe 50
1 cup mustard greens 30
Subway turkey salad 105
with vinagrette dressing 25
Sub-total 700
hot chocolate 50
10melba toast 150
3 slice no fat cheese 90
Better 'n Peanut Butter (1t) 25
16 ozTastidelight 160
Sub-total 475
Grand Total 1,585
Walked 7.5 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Friday, November 23, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/2 cup blueberries & raspberries & black berries & strawberries 35
Sub-total 410
Dark green salad (10), balsamic vinegar 2T (10), walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (40) 210
salmon 4 oz in garlic & onion sauteed in PAM 200
sweet potato 4 oz 100
baked apple 80
collard greens 30
Sub-total 580
Tastidelight 80
1/2 cup raw oatmeal 150
1/2 cup raspberries 20
hot chocolate 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
Sub-total 470
Grand Total 1,470
Walked 9.5 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Thursday, November 22, 2001 (Thanksgiving)
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/2 cup blueberries & raspberries & black berries & strawberries 35
Sub-total 410
Dark green salad (10), balsamic vinegar 2T (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) corn ( 25) 170
5 oz white meat turkey 200
1/4 cup = 4 T Boston Market turkey gravey 25
sweet potato 5 oz 120
1 cup turnips 28
baked apple with Cozy Cottage maple syrup @ 10 cal per 1/4 cup (Total = 100)
2 T Harold's homemade cranberry sauce 24
Sub-total 647
hot chocolate 50
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
20 red grapes & 2/3 of a small apple 65
Sub-total 340
Grand Total 1,397
Walked 6 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Wednesday, November 21, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/2 cup blueberries & raspberries & black berries & strawberries 35
Sub-total 410
2 almonds 14
Dark green salad with, 5 cherry tomato (25) 1 T baked beans (25), balsamic vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion
Total 140
grilled chicken breasts 5 oz 200
small baked potato 100
Tastidelight 80
melon 50
Sub-total 584
1/2 cup raw oatmeal 150
cooked with 1/2 cup blueberries & raspberries & strawberries 40
hot chocolate 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
10 red grapes & 2/3 of a small apple 80
Sub-total 450
Grand Total 1,444
Walked 6 miles- 115 sit ups, leg weights, swim 1 mile, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Tuesday, November 20, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1cup blueberries & raspberries & black berries 70
Sub-total 445
Dark green salad (10), balsamic vinegar 2T (10), raw cashews 2T (90), 1/4 yellow pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) corn ( 25) 215
albacore tuna in water 2 0z 100
1 oz no-fat feta 30
buttercup squash 1 cup 80
1/2 cup parsnips 60
Tastidelight 80
Sub-total 565
1/2 cup raw oatmeal 150
cooked with 1/2 cup blueberries & raspberries & strawberries 40
hot chocolate 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
watermelon 80
Sub-total 450
Grand Total 1,460
Walked 6 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1447 and 50 miles walked, (average of just over 7 miles per day) and swam 3 2/3 miles and worked with weights 7 times this week. I weighed 122.25 at my weigh in Lake Placid on Tuesday AM and 121.2 before dressing.
Monday, November 19, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 blueberries & raspberries 20
Sub-total 395
Dark green salad (10), balsamic vinegar 2T (10), raw cashews 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado(40) 210
salmon 4 oz in garlic & onion sauteed in PAM 200
sweet potato 4 oz 100
collard greens 30
Tastidelight 80
Sub-total 620
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries & strawberries 40
hot chocolate 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
small apple 80
Sub-total 450
Grand Total 1,465
Walked 9 miles- 115 sit ups, swim 1 mile, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Sunday, November 18, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 blueberries & raspberries 20
Sub-total 395
Dark green salad (10), balsamic vinegar 2T (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado(40) 210
white meat chicken(canned) 1/2 cup 90
spaghetti squash 50
1/2 cup Raos spaghetti sauce 60
stir fried (in Pam) veggies including broccoli cauliflower, onion, garlic, carrots, red cabbage & mushrooms 100
Tastidelight 80
Sub-total 590
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries & strawberries 40
hot chocolate 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
small pear 80
Sub-total 410
Grand Total 1,395
Walked 7 miles- 115 sit ups, swim 1 mile, arm weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Saturday, November 17, 2001
2 almonds 15
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/8 blueberries 10
Sub-total 395
Dark green salad (10), balsamic vinegar 2T (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado(40) 210
shrimps in garlic & onion sauteed in PAM 180
buttercup squash 4 oz 100
with brocolli & carrots 40
Sub-total 530
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
hot chocolate 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
Tastidelight 80
6 shrimp 35
20 red grapes 65
Sub-total 550
Grand Total 1,475
Walked 7 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Friday, November 16, 2001
2 almonds 14
1 cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 & blueberries cup raspberries 20
Sub-total 404
Dark green salad (10), balsamic vinegar 2T (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) corn ( 25) 170
Garden burgers in garlic & onion sauteed in PAM 180
buttercup 4 oz 100
collard greens 30
Sub-total 635
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
hot chocolate 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
Tastidelight 80
Sub-total 450
Grand Total 1,444
Walked 7 miles- 115 sit ups, swim 1 mile, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Thursday, November 15, 2001
4 almonds 30
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 & blueberries cup raspberries 20
Sub-total 404
Dark green salad (10), balsamic vinegar 2T (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (45) 215
salmon 4 oz in garlic & onion sauteed in PAM 200
sweet potato 4 oz 100
Brussels sprouts 30
clementime 30
Sub-total 575
Flax cereal dry 40
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
hot chocolate 50
5 melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
Tastidelight 80
watermelon 100
4 almonds 28
Sub-total 618
Grand Total 1,597
Walked 7 miles- 115 sit ups, swim 2/3 mile, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Wednesday, November 14, 2001
4 almonds 30
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 & blueberries cup raspberries 20
Sub-total 420
2 almonds 14
Dark green salad with, 5 cherry tomato (25) 1 T baked beans (25), balsamic vinegar (10), raw sunflower seeds 1T (45), crab meat (35) onion
Total 140
grilled chicken breasts 5 oz 200
small baked potato 100
melon 50
Sub-total 504
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
hot chocolate 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
Tastidelight 80
cantaloupe 50
Sub-total 500
Grand Total 1,424
Walked 7 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid
(not counting coffee which is a diuretic)
Tuesday, November 13, 2001
4 almonds 30
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 & blueberries cup raspberries 20
Sub-total 420
Dark green salad (10), balsamic vinegar 2T (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) corn ( 25) 1/8 avocado (45) 215
Garden burgers in garlic & onion sauteed in PAM 180
buttercup 4 oz 100
brocolli 30
Sub-total 525
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
hot chocolate 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
Tastidelight 80
Sub-total 450
Grand Total 1,375
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid
(not counting coffee which is a diuretic)
Monday, November 11, 2001
4 almonds 30
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries & raspberries 20
Sub-total 420
cantaloupe 50
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) )1 T corn 15 Total 115
Sub-total 815
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
hot chocolate 50
Tastidelight 80
Sub-total 320
Grand Total 1,555
Walked 4 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid
(not counting coffee which is a diuretic)
Average daily consumption last week was 1418 and 42 miles walked, (average of 6 miles per day) and worked with weights 5 times this week. I weighed 122 at my home in NYC AM before dressing.
Monday, November 12, 2001
4 almonds 30
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 & blueberries cup raspberries 20
Sub-total 420
small salad with feta & balsamic & 4 olives 100
squash 100
grilled salmon 4 oz 200
2 oz flounder grilled 100
2 scallops grilled 10
1 shrimp 10
peas & carrots 50
turnips 50
fruit salad 100
bread stick 50
Sub-total 770
hot chocolate 50
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
Tastidelight 80
Sub-total 260
Grand Total 1,450
Walked 4 miles- 115 sit ups, water & green tea total = 8 cups fluid
(not counting coffee which is a diuretic)
Sunday, November 11, 2001
4 almonds 30
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 & blueberriescup raspberries 20
Sub-total 420
honeydew wedge 50
4 oz lamb 200
3 oz curried chicken 150
egg plant 50
rice & lentils 1/2 cup 200
1/4 piece paratha 50
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) )1 T corn 15 Total 115
Sub-total 815
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
hot chocolate 50
Tastidelight 80
Sub-total 320
Grand Total 1,555
Walked 4 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid
(not counting coffee which is a diuretic)
Saturday, November 10, 2001
4 almonds 30
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup raspberries 20
Sub-total 420
Dark green salad (10), balsamic vinegar 2T (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) 1/8 avocado (45) 190
Garden burgers in garlic & onion sauteed in PAM 180
yam 4 oz 100
asparagus 30
Sub-total 500
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
hot chocolate 50
Tastidelight 80
Sub-total 500
Grand Total 1,420
Walked 8 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid
(not counting coffee which is a diuretic)
Friday, November 9, 2001
4 almonds 30
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup raspberries 20
Sub-total 420
Dark green salad (10), balsamic vinegar 2T (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) 1/8 avocado (45) 190
Tuna 4 oz. in Soy sauce (lower salt) garlic & onion sauteed in PAM4 oz 150
acorn squash 100
collard greens 30
Sub-total 420
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
2 "round with no fat spaghetti sauce sample 30
1" x .5 " slice califorina roll 20
hot chocolate 50
Tastidelight 80
Sub-total 500
Grand Total 1,340
Walked 7 miles- 115 sit ups, arm weights, water & green tea total = 8 cups fluid
(not counting coffee which is a diuretic)
Thursday, November 8, 2001
4 almonds 30
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup raspberries 20
Sub-total 420
fruit salad 50
4 oz lamb 200
1.5 oz tandori chicken 75
1/2 cup rice with lentils 115
1/4 piece paratha 50
Dark green salad , yogurt 2 T(10), , 1/4 red pepper (5), beets (5) cucumber (5) 35
1 apple 80
1 Lindt chocolate piece 50
Sub-total 655
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
hot chocolate 50
Tastidelight 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
Sub-total 450
Grand Total 1,525
Walked 7 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid
Wednesday, November 7, 2001
4 almonds 30
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup strawberries, raspberries 20
Sub-total 420
Dark green spinach salad (10), balsamic vinegar 2T (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) 1/8 avocado (45) 190
scallops with garlic & onion sauteed in PAM4 oz 100
buttercup squash 100
collard greens 30
Sub-total 420
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
hot chocolate 50
Tastidelight 80
1 slice ww bread 70
Sub-total 520
Grand Total 1,360
Walked 6 miles- 115 sit ups, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Tuesday, November 6, 2001
4 almonds 30
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup strawberries, raspberries 20
Sub-total 420
Dark green salad (10), balsamic vinegar 2T (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) 1/8 avocado (45) 190
egg white omelet (35 per 1/4 cup egg whites) with no fat feta (30 per oz), onions, yellow pepper & mushroom slices sautéed in 1/2 teasp (20) canola in the form of PAM butter spray 100
1 whole grain bagel 300
Sub-total 590
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
hot chocolate 50
Tastidelight 80
Sub-total 320
Grand Total 1,330
Walked 6 miles- 115 sit ups, leg weights, water & green tea total = 8 cups fluid (not counting coffee which is a diuretic)
Average daily consumption last week was 1335 and 40 miles walked, (average of just under 6 miles per day) and swam 3/4 miles and worked with weights 3 times this week. I weighed 120 at my home in NYC AM before dressing.
Monday, November 5, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
Dark green salad (10), balsamic vinegar 2T (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) 1/8 avocado (45) 190
1 brown rice California roll 200
sweet potato 4 oz 100
watermelon 1 cup 50
fresh orange sections 1/2 cup 45
Sub-total 585
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
hot chocolate 50
Tastidelight 80
Sub-total 320
Grand Total 1,295
Walked 7 miles- 115 sit ups, arm weights, , water & green tea total = 8
Sunday, November 4, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
Dark green salad , ginger dressing 2T(40), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) 2 T beans (35) 1 oz turkey breast (50) 215
vegetable soup cup 50
grilled salmon 5 oz 250
turnips 50
1/2 baked potato small 50
fruit salad 100
bread stick 50
Sub-total 765
hot chocolate 50
Tastidelight 80
Sub-total 130
Grand Total 1,285
Walked 7 miles- 115 sit ups, leg weights, water & green tea total = 8
Saturday, November 3, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
Sub-total 330
fruit salad 50
4 oz lamb 200
3 oz curried chicken 150
egg plant 50
1/4 piece paratha 50
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) )2 T beans (35) 135
Sub-total 585
1/2 cup raw oatmeal 150
1/2 cup blueberries & raspberries 40
hot chocolate 50
Tastidelight 80
Sub-total 320
Grand Total 1,235
Walked 3.5 miles- 115 sit ups, water & green tea total = 8
Friday, November 2, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
3.5 oz broiled cod 100
1/2 small baked potato 50
salad with crabmeat & balsamic vinegar & 1 oz pork loin 150
Sub-total 300
5melba toast 75
Better 'n Peanut Butter (1t) 25
strawberries 1/2 cup 20
1/2 cup raw oatmeal 150
hot chocolate 50
Tastidelight 80
1 small apple 80
Sub-total 480
Grand Total 1,170
Walked 3.5 miles- 115 sit ups, water & green tea total = 8
Thursday, November 1, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) mushroom, onion (5)2 T beans (35) corn (20) 1/4 cucumber (10) 170
turkey breast 5 oz 200
small sweet potato (4 oz) 100
asparagus 30
Sub-total 500
5melba toast 75
cantaloupe 75
1 slice turkey 30
Better 'n Peanut Butter (1t) 25
raspberries 1/2 cup 20
1/2 cup raw oatmeal 150
hot chocolate 50
1 McDonald's cone 150
Sub-total 575
Grand Total 1,465
Walked 6miles- 115 sit ups, water & green tea total = 8
Wednesday, October 31, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) mushroom, onion (5)2 T beans (35) corn (20) 1/4 cucumber (10) 170
scallops simmered with sherry, onions & garlic 100
small sweet potato (4 oz) 100
brocolini 30
Sub-total 400
5melba toast 75
cantaloupe 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
raspberries 1/2 cup 20
1/2 cup raw oatmeal 150
hot chocolate 50
1 McDonald's cone 150
Sub-total 575
Grand Total 1,365
Walked 6miles- 110 sit ups, swim 3/4 mile, water & green tea total = 8
Tuesday, October 30, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) mushroom, onion (5)2 T beans (35) corn (20) 1/4 cucumber (10) 170
2 Garden Burgers 200
buttercup squash 100
collard greens with onions and garlic 30
Sub-total 500
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
raspberries 1/2 cup 20
1/2 cup raw oatmeal 150
hot chocolate 50
1 McDonald's cone 150
Sub-total 500
Grand Total 1,390
Walked 7miles- 110 sit ups, arm weights, water & green tea total = 8
Average daily consumption last week was 1444 and 42.5 miles walked, (average of over 6 miles per day) and swam 1 mile and worked with weights 3 times this week. I weighed 122 at my home in NYC AM before dressing and at my Tuesday morning Lake Placid Calorie & Exercise Logging Group meeting, clothed.
Monday, October 29, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) mushroom, onion (5)2 T beans (35) corn (20) 160
American cheese omelet 300
1 slice ww toast 70
Sub-total 530
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
raspberries 1/2 cup 20
1/2 cup raw oatmeal 150
hot chocolate 90
1 McDonald's cone 150
10 almonds 70
Sub-total 610
Grand Total 1,530
Walked 4miles- 110 sit ups, leg weights, water & green tea total = 8
Sunday, October 28, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) mushroom, onion (5)2 T beans (35) corn (20) 160
tuna albacore 1/3 package 75
butter cup squash 100
Sub-total 335
Tastidelight 8 oz 80
5melba toast 75
1 slice no fat cheese 30
Better 'n Peanut Butter (1t) 25
raspberries 1/2 cup 20
1/2 cup raw oatmeal 150
hot chocolate 90
1 small apple 85
1 slice ww bread 70
Sub-total 635
Grand Total 1,360
Walked 7 miles- 110 sit ups, leg weights, water & green tea total = 8
Average daily consumption last week was 1398 and 45.5 miles walked, (average of over 6 miles per day) and swam 1 mile and worked with weights 3 times this week. I weighed 120.5 at my home in NYC AM before dressing.
Saturday, October 27, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) mushroom, onion (5)2 T beans (35) corn (20) 160
vegetable soup 100
salmon grilled 200
1/2 bake potato 100
turnips 50
fruit cup fresh 100
Sub-total 710
Tastidelight 8 oz 80
7 melba toast 105
2 no fat cheese 60
Better 'n Peanut Butter (1t) 25
raspberries 1/2 cup 20
1/2 cup raw oatmeal 150
hot chocolate 90
1 small apple 85
Sub-total 515
Grand Total 1,615
Walked 6 miles- 110 sit ups, water & green tea total = 8
Friday, October 26, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
4 oz sweet potato 100
2 Garden burgers + 1/2 teasp. canola oil 180
1 cup collard greens with onion in Pam 30
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) mushroom, onion (5)2 T beans (35) corn (20) 160
Tastidelight 8 oz 80
Sub-total 550
7 melba toast 105
no fat cheese 30
Better 'n Peanut Butter (1t) 25
raspberries 1/2 cup 20
1/2 cup raw oatmeal 150
hot chocolate 40
10 almonds 70
1 slice whole wheat bread 70
1 slice soy cheese 40
Sub-total 550
Grand Total 1,490
Walked 7 miles- 110 sit ups, leg weight training 15 lbs, water & green tea total = 8
Thursday, October 25, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
buttercup squash 100
2 slices no fat cheese 80
Imitation crab meat 100
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) mushroom, onion (5)2 T beans (35) corn (20) 160
Tastidelight 8 oz 80
Sub-total 520
5 melba toast 75
no fat cheese 30
Better 'n Peanut Butter (1t) 25
raspberries 1/2 cup 20
1/2 cup raw oatmeal 150
hot chocolate 40
6 almonds 42
1 apple (small) 80
Sub-total 462
Grand Total 1,372
Walked 7.5 miles- 110 sit ups, water & green tea total = 8
Morning weight: 120.5, NYC
Wednesday, October 24, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
whole wheat bagel 300
2 slices no fat cheese 80
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) mushroom, onion (5)2 T beans (35) corn (20) 160
Tastidelight 8 oz 80
Sub-total 620
5 melba toast 75
no fat cheese 30
Better 'n Peanut Butter (1t) 25
raspberries 1/2 cup 20
1/2 cantaloupe & 3/4 cup honeydew 150
1/2 (measured raw) Oatmeal 150
hot chocolate 40
6 almonds 42
Sub-total 532
Grand Total 1,548
Walked 6 miles- 110 sit ups, swim 1 mile, water & green tea total = 8
Tuesday, October 23, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, strawberries 20
Sub-total 390
white meat turkey 50
with 1/8 avocado 35
3 almonds 21
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) mushroom, onion (5)2 T beans (35) corn (20) 160
2 Tastidelight 8 oz 160
Sub-total 426
5 melba toast 75
no fat cheese 30
Better 'n Peanut Butter (1t) 25
raspberries 1/2 cup 20
1/2 (measured raw) Oatmeal 150
hot chocolate 40
6 almonds 42
Sub-total 382
Grand Total 1,198
Walked 5 miles- 110 sit ups, water & green tea total = 8
Average daily consumption last week was 1422 and 43 miles walked, (average of over 6 miles per day) and swam 3 mile and worked with weights 7 times this week. I weighed 121.5 at my home in NYC AM before dressing.
Monday, October 22, 2001
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 390
white meat turkey 50
on 1 slice of whole wheat bread 70
with 1/16 avocado 18
3 almonds 21
Dark green salad , balsamic vinegar (10), raw walnuts 1T (45), 1/4 red pepper (5), 4 olives (35), baby carrot (5) mushroom, onion (5)2 T beans (35) corn (20)
160
small apple 80
Sub-total 399
5 melba toast 75
no fat cheese 30
Better 'n Peanut Butter (1t) 25
raspberries 20
1/2 (measured raw) Oatmeal 150
1/4 cup blue berries 20
4 hot chocolate 100
Sub-total 420
Grand Total 1,209
Walked 9 miles- 110 sit ups, leg exercise, water & green tea total = 8
Sunday, October 21, 2001
2 almonds 14
1cup Cherrios 110
2 cups no fat skim milk 160
2 cups coffee 0
1/2 banana 40
1/4 cup blueberries, raspberries 20
Sub-total 404
3 almonds 21
white meat turkey 100
on whole wheat bread 210
with 1/8 avocado 35
small apple 80
McDonald's garden salad & vinagrette dressing 135
Sub-total 347
10 melba toast 150
no fat cheese 30
Better 'n Peanut Butter (1t) 25
raspberries 20
1/2 (measured raw) Oatmeal 150
1/4 cup blue berries 20
4 hot chocolate 100
15 almonds 110
Sub-total 605
Grand Total 1,356
Walked 5 miles- 110 sit ups, arm exercise, water & green tea total = 8