Food, Exercise & Water Consumption Diary for Roberta Russell in Daily Detail

Average daily consumption last week was 1406 (105 per day less than last week) and 42 miles walked (about .8 miles per day less than last week), (average of 6 miles per day) swam 3.14 miles, (1/3 mile more than last week) and worked with weights 5 times this week. I still did not drink enough water, maybe 5 glasses per day. Total loss since June 19^th 2000, now 63.25 pounds and currently at 122.0 pounds. (This weight does not represent the same standard as other weigh-ins done at TOPS at noon on Sundays, but a morning weight without clothes. Corrected for clothing weight, I am now 123.

June 30, 2001, Saturday

2 almonds 14

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

1 weetabix 60

2 oz. V8 10

2 cups coffee with skim milk 20

1/2 banana 40

blueberries 40

Sub-total 374

4 almonds 25

salad with 1/16 avocado, red pepper, onion balsamic,

& 1/2 oz no-fat feta (15) total salad = 75

1 T pinto beans 20

2 Boca soy burgers 200

cantaloupe 75

baked squash 50

white asparagus 25

yogurt 100

Sub-total 570

12 almonds 84

Oatmeal & blueberries 120

5 whole grain Melba toast 75

1 slice no fat cheese 30

3 oz white wine 60

10 grapes 15

1 small apple 85

watermelon 100

Sub-total 470

Grand Total                                                 1,513

Walked 6 miles- 110 sit-ups, weight training

June 29, 2001, Friday

2 almonds 14

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

1 weetabix 60

2 oz. V8 10

2 cups coffee with skim milk 20

1/2 banana 40

Oatmeal & blueberries 120

Sub-total 454

2 almonds 14

salad with avocado, red pepper, onion balsamic 75

1/8 cup almonds 100

salad with balsamic 75

broiled cod 100

cantaloupe 75

spinach 25

baked potato small 100

Sub-total 564

10 almonds 70

5 whole grain Melba toast 75

1 slice no fat cheese 30

McDonald's cone (in Canada) 150

Blueberries & grapes 70

Sub-total 320

Grand Total                                                 1,338

Walked 9 miles- 110 sit-ups, weight training

I did it! No candy or refined flour or sugar today.

June 28, 2001, Thursday

2 almonds 14

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

1 weetabix 60

2 oz. V8 10

2 cups coffee with skim milk 20

1/2 banana

egg white no-fat feta (30 cal per oz) & onion & red pepper omelet 66

Sub-total 400

2 almonds 14

salad with avocado, red pepper, onion balsamic 75

broiled tuna 100

cantaloupe 75

brocolli 25

baked acorn squash + no sugar maple syrup 50

Sub-total 339

2 almonds 14

Oatmeal & blueberries 120

5 whole grain Melba toast 75

1 slice no fat cheese 30

1 teaspoon Peanut Wonder 25

Watermelon 100

Strawberries & raspberries 50

Weetabix & 1/2 cup skim milk and frozen grapes 120

Salad with 1 oz of no-fat feta & 1/8 avocado & ginger dressing 100

Sub-total 614

Grand Total                                                 1,473

Walked 6 miles- 110 sit-ups, weight training

I am now trying to eat fewer foods made with refined flour or sugar or hydrogenated fat (trans fats). They are marked in yellow for today.

June 27, 2001, Wednesday

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

1 weetabix 60

2 oz. V8 10

2 cups coffee with skim milk 20

1/2 banana 40

Sub-total 320

1/8 cup almonds 100

1 no sugar candies 9

salad with balsamic 75

broiled cod 100

cantaloupe 75

spinach 25

baked potato small 100

1/2 small sweet potato 50

Sub-total 534

Oatmeal & blueberries 120

5 whole grain Melba toast 75

1 slice no fat cheese 30

1 teaspoon Peanut Wonder 25

1 oz no-fat feta 30

Watermelon 100

Strawberries 40 and low fat cream 20

Yogurt

Salad with 2 T of feta & ginger dressing 100

Sub-total 600

Grand Total                                                 1,454

Walked 6 miles- 110 sit-ups, weight training, swim 1/3 mile

June 26, 2001, Tuesday

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

1 weetabix 60

2 oz. V8 10

2 cups coffee with skim milk 20

1/2 banana 40

Sub-total 320

Oatmeal & blueberries 120

1/4 cup macadamia nuts 200

5 no sugar candies 45

scallops and shrimp in garlic and Pam 100

cantaloupe 50

kale with onions and Pam 50

baked acorn squash with no sugar maple syrup 50

Sub-total 615

5 whole grain Melba toast 75

1 slice no fat cheese 30

Watermelon 100

Strawberries 40 and low fat cream 20

Salad with 2 T of feta & ginger dressing 100

Sub-total 365

Grand Total                                                 1,305

Walked 6 miles- 110 sit-ups, weight training, swim 1/3 mile

June 25, 2001, Monday

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

1 weetabix 60

2 oz. V8 10

2 cups coffee with skim milk 20

1/2 banana 40

Sub-total 320

4 oz. grilled salmon 205

1 small sweet potato 150

2/3 cup peas 70

tomato and onion with 1 T feta + balsamic 50

grilled egg plant with parmesan 45

3 no sugar hard candies 27

watermelon 50

Sub-total 597

2 healthy choice hot dogs                             120
2 slices diet whole wheat bread                    80
salad with feta and balsamic                         50
5 almonds                                                        35
cantaloupe                                                       75
oatmeal with black berries                           120
2 whole wheat melba toast                            30
Sub-total                                                         565
Grand Total                                                 1,482
Walked 3 miles- 110 sit-ups, weight training, swim 1/2 mile

June 24, 2001, Sunday

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

1 weetabix 60

2 oz. V8 10

2 cups coffee with skim milk 20

1/2 banana 40

Sub-total 320

Yogurt 1 cup 100

Oatmeal & blueberries 120

1/8 cup macadamia nuts 100

10 no sugar candies 90

ham 75

asparagus 12

feta cheese 28

1/2 pear 45

(the above 4 ingredients were eaten rolled together)

cantaloupe 50

small sweet potato 100

Sub-total 720

McDonald's chicken salad with vinaigrette dressing 135

5 whole grain Melba toast 75

1 teaspoon

Peanut wonder 25

1 slice no fat cheese 30

2 candies 40

Watermelon 100

Grand Total 1,445

Walked 6 miles- 110 sit-ups, weight training, swim 1 mile

Average daily consumption last week was 1511 (148 per day more than last week) and 47 miles walked (1.1 miles per day more than last week), (average of less than 7 miles per day) swam 2.75 miles, (1/4 mile less than last week) and worked with weights 5 times this week. I still did not drink enough water, maybe 5 glasses per day. Total loss since June 19^th 2000, now 63.25 pounds and currently at 122.0 pounds. (This weight does not represent the same standard as other weigh-ins done at TOPS at noon on Sundays, but a morning weight without clothes. Corrected for clothing weight, I am now 123.

June 23, 2001, Saturday

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

1 weetabix 60

2 oz. V8 10

2 cups coffee with skim milk 20

1/2 banana 40

Sub-total 320

About 25 almonds 175

1-cup strawberries & black berries 50

Salad with balsamic vinegar 75

Blue grenadier fillet fish 4 0z 70

Asparagus 25

Acorn squash 1/2 45

Sub-total 440

5 whole grain Melba toast 75

1 teaspoon

Peanut wonder 25

1 slice no fat cheese 30

2 candies 40

Watermelon 100

Yogurt 1 cup 100

Oatmeal & slice apple 120

Sub-total 490

Grand Total 1,250

Walked 6 miles- 110 sit-ups, weight training, swim 1 mile

I was trying to eat a higher percentage of protein, but went past my calorie limit and weighed 1.25 lbs extra the morning after.

June 22, 2001, Friday

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. V8 10

2 cups coffee with skim milk 20

1/2 banana 40

Sub-total 260

2 egg whites & 1 egg with Pam butter spray and 1/2 onion 120

slice diet whole wheat bread 35

5 almonds 35

1T feta cheese 40

Sub-total 230

1/2 cup strawberries & dried apricots 60

salad with balsamic vinegar 75

broiled fish 150

spinach 25

small baked potato 100

2 T salsa 10

Sub-total 360

5 whole grain melba toast 75

1 teaspoon

Peanut wonder 25

1/2 Wrap of whole wheat 110

2 oz Turkey 90

1 slice ham (thin) 25

4 cherry tomato 20

yogurt 100

oatmeal & slice apple 120

Sub-total 565

4 candies 80

watermelon 50

Grand Total 1,745

Walked 6 miles- 110 sit-ups, weight training

June 21, 2001, Thursday

1 cup MultiGrain Cherrios 110

1 weetabix 60

1 cup no fat skim milk 80

2 oz. V8 10

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 320

McDonald's chicken salad + vinaigrette dressing 135

salad with 2 T feta

balsamic vinegar dressing & 50

Bay Scallops in Pam, lemon, garlic wine 140

5 almonds 35

acorn squash 3/4 cup 45

whole grain pasta (2 oz dry) 190

1/2 cup Healthy Choice spaghetti sauce 50

1/2 onion 10

strawberries & blue berries 1 cup 45

low fat cream 1 T 10

Sub-total 710

5 whole grain melba toast 75

1 teaspoon

Peanut wonder 25

1 slice no fat cheese 25

oatmeal 100

1 cup straw-blue berries 50

1 T no-fat cream 10

10 hard candies 200

1pear 100

Sub-total 585

Grand Total 1,615

Walked 6 miles- 110 sit-ups, weight training, swam 1/3 mile

June 20, 2001, Wednesday

2 egg whites with Pam butter spray and 1/8 onion 45

slice diet whole wheat bread 35

1T feta cheese 20

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. V8 10

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 360

1cup melon 50

salad with balsamic vinegar 75

broiled fish 150

peas & carrots 50

small baked potato 100

1 teasp sour cream 25

1 taste beef 25

Sub-total 475

5 whole grain melba toast 75

1 teaspoon

Peanut wonder 25

1 slice no fat cheese 25

Turkey 75

oatmeal 100

1/4 straw-blue berries 20

5 hard candies 100

1 ice pop 25

1/3 pear 35

1 graham cracker 110

Sub-total 655

Grand Total 1,485

Walked 6 miles- 110 sit-ups, weight training

June 19, 2001, Tuesday

2 egg whites with Pam butter spray and 1/8 onion 45

slice diet whole wheat bread 35

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. V8 10

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 340

(This breakfast has more protein and fewer carbohydrates, but the same calories as my usual breakfast. It took hours longer to get hungry after this combo.)

(1/2) cantaloupe 75

salad with 2 T feta

balsamic dressing & 50

3 almonds 21

4 oz. grilled salmon 200

1 sweet potato 100

3/4 cup mixed veggies 50

watermelon 1.5 cups 75

Sub-total 571

Turkey 3 oz 75

2 slice whole wheat diet bread 70

lettuce, tomato slice and diet mayo 1t 25

oatmeal 100

1 T flax seed meal 30

1/8 apple 20

4 hard candies 80

1 chocolate peanut crunch mini rice cake 10

5 whole grain melba 75

1 T salsa mild 10

peanut wonder 25

2 ice pop 50

2 Jello + T no-fat cream 30

Strawberries 50

4 oz no fat yogurt 50

Sub-total 700

Grand Total 1,611

Walked 9 miles- 110 sit-ups, weight training

June 18, 2001, Monday

Weetabix 60

Wheat & Bran chex 25

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 357

1/2 small cantaloupe 75

salad with 2 T feta

balsamic dressing & 50

asparagus 3 spears 12

5 almonds 35

7 oz. turkey breast no skin 175

1/8 cup diet gravy Heinz 5

acorn squash 3/4 cup 45

3/4 cup mixed veggies 50

strawberries 1 cup 45

low fat cream 1 T 10

Sub-total 502

Turkey 3 oz 75

2 slices whole wheat diet bread 70

lettuce, tomato slice and diet mayo 1t 25

oatmeal 100

1/8 pear 20

4 hard candies 80

1 chocolate peanut crunch mini rice cake 10

1 ice pop 25

Sub-total 405

Melba 4 pieces 60

Sliver watermelon 40

Jello + T no-fat cream 20

1 T feta 20

1/4 cantaloupe 40

1 oz turkey 25

Grand-total 1470

Walked 6 miles- 110 sit-ups, weight training, 1/3 mile swim in lake

June 17, 2001, Sunday

Weetabix 60

Wheat & Bran chex 25

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 357

salad with 2 T feta

balsamic dressing & 50

1/8 of an avocado 40

5 almonds 35

Bay Scallops in Pam, lemon, garlic wine 140

Asparagus (10) 35

1 cantaloupe 150

sliver watermelon 40?

1/2 cup blueberries 40

Tastidelight 80

Sub-total 595

5 whole grain melba toast 75

1 teaspoon

Peanut wonder 25

1 slice no fat cheese 25

yogurt 100

oatmeal 100

1/4 cup blueberries 20

3 hard candies 60

3 chocolate peanut crunch mini rice cakes 30

Sub-total 450

Grand-total 1402

Walked 8 miles- 110 sit-ups, weight training, 1 mile swim in pool

Average consumption last week was 1363 cal per and 39 miles walked, (average of less than 6 miles per day) swam 3+ miles, and worked with weights 3 times this week. I still did not drink enough water, maybe 5 glasses per day. Total loss since June 19^th 2000, now 61.75 pounds and currently at 123.5 pounds. (This weight does not represent the same standard as other weigh-ins done at TOPS at noon on Sundays, but a morning weight without clothes. Corrected for clothing weight, I am now 124.

June 16, 2001, Saturday

Weetabix 60

Wheat & Bran chex 25

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 357

salad with balsamic dressing & 50

1/8 of an avocado 40

5 almonds 35

Frittata ( This dish called for fresh tarragon, Italian parsley, a new potato, 5 egg whites and one egg, roasted red peppers, a shallot, 1/2 cup artichoke hearts,1 teasp. of olive oil, salt and pepper and 3 T of parmesan cheese.

You par boil the potato, cube it and stir fry it with all of the other veggies, then whip the eggs with salt and pepper and combine for a few minutes in a frying pan. Then sprinkle with the cheese and parsley and put it under the broiler for a few minutes. This is for 2 and is listed as 204 calories, but mine was about 250).

1/2 slice of flat bread 25

cantaloupe 100

blueberries 25

Tastidelight 80

Sub-total 605

5 whole grain melba toast 75

2T low fat feta 30

oatmeal 100

1/3 pear (small) 35

3 hard candies 60

3 chocolate peanut crunch mini rice cakes 30

Sub-total 330

Grand-total 1292

Walked 6 miles- 110 sit-ups, weight training, 1/3 mile swim in Lake Placid

June 15, 2001, Friday

shredded wheat & bran 120

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 392

salad with balsamic dressing & 50

3 almonds 25

1/2 cup veggie soup 50

3 oz broiled cod 100

baked potato small 100

spinach 20

cantaloupe 100

blueberries 25

Tastidelight 120

Sub-total 730

5 whole grain melba toast 75

1 slice no fat cheese 25

1 slice ham 30

oatmeal 100

1/2 apple (small) 35

3 hard candies 60

ice pop 25

Sub-total 320

Grand-total 1472

Walked 6 miles- 110 sit-ups, weight training, 1/3 mile swim in Lake Placid

June 14, 2001, Thursday

1 Weetabix 60

1/4 cup rice puffs      15

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 347

salad with balsamic dressing & 50

feta cheese 1 T & 20

3 almonds 25

2 soy burgers 180

corn 100

eggplant 30

broccoli 30

cantaloupe 100

blueberries 25

Tastidelight 120

Sub-total 680

5 whole grain melba toast 75

1 slice no fat cheese 25

oatmeal 100

1/2 apple (small) 35

3 hard candies 60

ice pop 25

Sub-total 320

Grand-total 1347

Walked 3 miles- 110 sit-ups, weight training, 1/3 mile swim in Lake Placid

June 13, 2001, Wednesday

1 Weetabix 60

1/4 cup rice puffs      15

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 347

salad with balsamic dressing & 50

feta cheese 1 T & 20

3 almonds 25

8 scallops 80

artichoke with balsamic 25

carrots 35

small sweet potato 100

cantaloupe 100

blueberries 25

Tastidelight 120

No fat cream 20

Sub-total 695

5 whole grain melba toast 75

1 slice no fat cheese 25

oatmeal 100

1/2 apple (small) 35

Flat bread 50

Sub-total 285

Grand-total 1327

Walked 6 miles- 110 sit-ups, weight training

June 12, 2001, Tuesday

1 Weetabix 60

1/4 cup rice puffs      15

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 347

salad with no-fat ginger dressing & 75

mashed potato 150

broiled chicken 200

peas & carrots 50

watermelon 75

blue berries 50

2Tastidelight 160

Sub-total 785

2 whole grain melba toast 30

1 ice pop 10

hot chocolate 25

1 ice pop 25

oatmeal 100

3 raw almonds 20

1/2 apple (small) 35

Flat bread 50

1 T feta 20

Sub-total 305

Grand-total 1437

Walked 6 miles- 110 sit-ups, weight training, swim 1 mile

Average consumption last week was 1381 cal per and 39 miles walked, (average of less than 6 miles per day) swam 3+ miles, and worked with weights 3 times this week. I still did not drink enough water, maybe 5 glasses per day. Total loss since June 19^th 2000, now 62.25 pounds and currently at 123 pounds. (This weight does not represent the same standard as other weigh-ins done at TOPS at noon on Sundays, but a morning weight without clothes. Corrected for clothing weight, I am now 124.

June 11, 2001, Monday

1 Weetabix 60

1/4 cup rice puffs      15

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 347

salad with balsamic dressing & 50

small sweet potato 100

broiled chicken 200

peas & carrots 50

spinach 15

watermelon 75

blue berries 50

Tastidelight 80

1 T topping (low fat) 10

Sub-total 630

5 whole grain melba toast 75

1 slice no fat cheese 25

oatmeal 100

3 raw almonds 20

apple (small) 65

Sub-total 285

Flat bread 50

1 T feta 20

Tastidelight 40

Grand-total 1372

Walked 6 miles- 110 sit-ups, weight training, swim 1 mile

June 10, 2001, Sunday

1 Weetabix 60

1/4 cup rice puffs      15

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 347

salad with balsamic dressing & 50

feta cheese 1 T & 20

1/2 walnut 25

2 grilled Boca soy burgers 160

corn on the cob 100

small sweet potato 100

watermelon 75

Tastidelight 80

Sub-total 615

5 whole grain melba toast 75

1 slice no fat cheese 25

oatmeal 100

5 hard candy (diet) 45

3 raw almonds 20

apple (small) 65

Sub-total 330

Grand-total 1292

Walked 6 miles- 110 sit-ups, weight training

June 9, 2001, Saturday

1 Weetabix 60

1/4 cup rice puffs      15

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 347

1cup melon & strawberries 75

salad with ginger dressing 75

broiled chicken 150

peas & carrots 50

mashed potato 150

Sub-total 500

Tastidelight 80

5 whole grain melba toast 75

1 slice no fat cheese 25

1 low fat graham cracker 55

oatmeal 100

5 hard candy (diet) 45

3 raw almonds 20

watermelon 50

salad with feta 2T & balsamic vinegar 75

Sub-total 520

Grand-total 1268

Walked 6 miles- 110 sit-ups, weight training, brief lake swim in cold water

June 8, 2001, Friday

1 Weetabix 60

1/4 cup rice puffs      15

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 347

1cup melon 50

salad with balsamic vinegar 75

broiled fish 150

spinach 15

small baked potato 100

1 teasp sour cream 25

Sub-total 415

2 Tastidelight 160

5 whole grain melba toast 75

1 slice no fat cheese 25

1 t peanut Wonder 25

blueberries 30

7 corn chips 70

3 crackers 45

1 T hummus 30

oatmeal 100

5 hard candy 100

1 ice pops 25

Sub-total 675

Grand-total 1437

Walked 5 miles- 110 sit-ups, weight training

June 7, 2001, Thursday

1 Weetabix 60

1/4 cup rice puffs      15

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 347

salad with ginger dressing & 50

feta cheese 2 T & 20

1/2 walnut 25

2 grilled Boca soy burgers 200

asparagus 35

small sweet potato 100

blackberries 25

Tastidelight 80

Sub-total 535

10 melba 150

2 T feta cheese 20

no fat cheese 25

blueberries 30

watermelon 100

oatmeal 150

1/2 walnut 15

2 ice pops 50

Sub-total 395

Grand-total 1417

Walked 4 miles- 110 sit-ups, weight training, swim 1 mile 

June 6, 2001, Wednesday

1 Weetabix 60

1/4 cup rice puffs      15

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 347

1cup melon 50

vegetable soup 50

salad with balsamic vinegar 75

broiled fish 150

spinach 15

small baked potato 100

1 teasp sour cream 25

Sub-total 450

2 Tastidelight 160

9 melba 135

no fat cheese 25

1/4 avocado 75

blueberries 30

1/2 small apple 40

oatmeal 100

salad with balsamic vinegar

@ 2 T goat cheese 75

4 hard candies 80

1/2 walnut 15

2 ice pops 50

Sub-total 700

Grand-total 1587

Walked 6 miles- 110 sit-ups, weight training, swim 1 mile 

June 5, 2001, Tuesday

1 Weetabix 60

1/4 cup rice puffs      15

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 347

salad with ginger dressing & 50

feta cheese 2 T & 20

1/2 walnut 25

2 grilled Boca soy burgers 200

asparagus 25

small sweet potato 100

strawberries 25

Sub-total 445

1 Tastidelight 80

5 melba 75

1/4 avocado 75

no fat cheese 25

watermelon 50

oatmeal 100

no fat whipped cream 20

2 baked apple 200

10 diet hard candies 60

Sub-total 685

Grand-total 1487

Walked 6 miles in rain- 110 sit-ups, weight training

June 4, 2001, Monday

1 Weetabix 60

1/4 cup rice puffs      15

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 347

salad with ginger dressing & 50

goat cheese 2 T & 20

1/2 walnut 25

grilled chicken 200

broccoli 25

small sweet potato 100

strawberries 25

Sub-total 445

1 Tastidelight 80

5 melba 75

1 t peanut Wonder 25

no fat cheese 25

watermelon 50

oatmeal 100

no fat whipped cream 20

3 hard candies 60

Sub-total 410

Grand-total 1198

Walked 6 miles in rain- 110 sit-ups, weight training, swam 1 mile,

June 3, 2001, Sunday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2 cantaloupe 75

1/2  banana 40

Sub-total 397

salad with ginger dressing & 50

goat cheese 2 T & 20

1/2 walnut 25

bay scallops broiled in Spray butter 100

broccoli 25

corn on the cob 100

blueberries 25

Sub-total 445

1 Tastidelight + 100

5 melba 75

peanut Wonder 25

no fat cheese 25

watermelon 75

1/2 apple 40

oatmeal 100

Jello 10

no fat whipped cream 20

3 hard candies 60

Sub-total 430

Grand-total 1272

I planned to allow myself a salad, but added a small (2") lentil patty (75)?

and 50 cals worth of sour dough bread and 1 weetabix (60) and 1/2 cup skim milk.(40) and a few blue berries (20).

New Grand-total 1550

Walked 6 miles in rain- 110 sit-ups, weight training, swam 1 mile 

Average consumption last week was 1334 cal per and 34 miles walked, (average of less than 6 miles per day) swam 4 miles, and worked with weights 3 times this week. I did not drink enough water, maybe 5 glasses per day. Total loss since June 19^th 2000, now 61.75 pounds and currently at 122.75 pounds. (This weight does not represent the same standard as other weigh-ins done at TOPS at noon on Sundays, but a morning weight without clothes. Corrected for clothing weight, I am now 123.75.

June 2, 2001, Saturday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

salad with ginger dressing 60

2 Boca soy burgers grilled 200

eggplant with garlic grilled 15

brocolli 25

small sweet potato 100

blueberries 25

1 candy 20

Sub-total 445

1 Tastidelight + 100

5 melba 75

peanut Wonder 25

no fat cheese 25

watermelon 75

8 almonds 56

1/2 apple 40

oatmeal 100

jello 10

no fat whipped cream 20

3 hard candies 60

Sub-total 591

Grand-total 1353

Walked 6 miles- 110 sit-ups, weight training 

swam 1 mile,

June 1, 2001, Friday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

1cup melon 50

salad with balsamic vinegar 75

broiled fish 150

spinach 15

small baked potato 100

1 teasp sour cream 25

Sub-total 400

1 Tastidelight 80

5 melba 75

peanut Wonder 25

no fat cheese 25

watermelon 75

8 almonds 56

1/2 apple 40

oatmeal 100

jello 10

no fat whipped cream 20

2 ice pops 50

Sub-total 556

Grand-total 1293

Walked 6 miles- 110 sit-ups, weight training 

May 31, 2001, Thursday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

1cup melon 50

salad with balsamic vinegar 75

10 grilled shrimp 50

small sweet potato 100

eggplant with garlic 1.5 cups 15

brocolli I cup 20

Sub-total 300

1 Tastidelight 80

5 melba 75

peanut Wonder 25

no fat cheese 25

watermelon 50

2 almonds 14

1/4 avocado 75

1/2 apple 40

oatmeal 100

jello 10

2 ice pops 50

Sub-total 544

Grand-total 1166

Walked 6 miles- 110 sit-ups, weight training 

swam 1 mile,

May 30, 2001, Wednesday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

1cup melon 50

salad with balsamic vinegar 75

broiled fish 150

small baked potato 100

1 teasp sour cream 35

Sub-total 410

1 Tastidelight 80

5 melba 75

peanut Wonder 25

no fat cheese 25

watermelon 50

10 almonds 70

1/2 apple 40

oatmeal 100

jello 10

2 ice pops 50

Sub-total 525

Grand-total 1257

Walked 6 miles- 110 sit-ups, weight training 

swam 1 mile,

May 29, 2001, Tuesday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

1/2 cup melon 25

2/3 cup bean soup 100

salad with balsamic vinegar 75

chicken breast 200

mixed veggies 25

small sweet potato 100

1/2 cup mash potato 75

Sub-total 600

1 Tastidelight 80

10 melba 150

peanut Wonder 25

no fat cheese 25

watermelon 50

10 almonds 70

1/2 apple 40

1/2 banana 40

2 oatmeal 200

Sub-total 685

Grand-total 1600

Walked 6 miles- 

110 sit-ups, weight training 

May 28, 2001, Monday (I lost Monday and reconstructed it from memory)

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

1/2 cup melon 25

salad with balsamic vinegar 75

chicken breast 200

brocolli 25

small sweet potato 100

eggplant 15

Sub-total 440

1 Tastidelight 80

5 melba 75

peanut Wonder 25

no fat cheese 25

watermelon 50

10 almonds 70

1/2 apple 40

oatmeal 100

Sub-total 465

Grand-total 1227

Walked 3 miles- 

110 sit-ups, weight training 

May 27, 2001, Sunday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Ham quickie (2 eggs +diced ham) 225

3 melba 45

salad with ginger dress 75

fruit cup (mostly melon) 50

small 1" round bagel crackers 50

Sub-total 445

Mixed veggies 50

salad with balsamic vinegar 25

Tuna steak 200

1 Tastidelight 80

1 small slice bread 60

watermelon 50

3 sugar sub. Hard candy 18

10 almonds 70

oatmeal 100

watermelon 40

Sub-total 693

Grand-total 1460

Walked 1 miles- 

110 sit-ups, weight training 

Average consumption last week was 1323 cal per and 50.5 miles walked, (average of over 7 miles per day) swam 1 miles, and worked with weights 3 times this week. I did not drink enough water, maybe 5 glasses per day. Total loss since June 19^th 2000, now 61.75 pounds and currently at 124.5 pounds. 

May 26, 2001, Saturday

1 cup rice puffs  50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

10 beer boiled shrimp 50

butter 1 pat 50

salad with ginger dress 75

1/2 cup mash 75

fruit cup (mostly melon) 50

bagel crackers 50

Sub-total 350

Oatmeal 100

2 Tastidelight 160

6 cherry tomatoes 30

black berries & strawberries 50

6 melba toast 90

10 almonds 70

watermelon 40

Sub-total 500

Grand-total 1212

Walked 4 miles- (400 cal expended)

110 sit-ups

May 25, 2001, Friday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Manhattan clam chowder cup 50

10 grilled scallops 50

salad with feta & vinegar 75

1/2 cup mash 75

fruit cup (mostly melon) 50

bread stick 50

Sub-total 350

Oatmeal 100

4 Tastidelight 320

hard candy 56

Peanut Wonder 25

1/2 apple 40

5 melba toast 75

10 almonds 70

Sub-total 686

Grand-total 1358

Walked 6 miles- (550 cal expended)

Also packed and unpacked

May 24, 2001, Thursday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Pea soup cup 100

10 grilled scallops 50

salad with feta & vinegar 75

1/2 cup mash 75

fruit cup (mostly melon) 50

bread stick 50

Sub-total 400

Oatmeal 100

2 Tastidelight 160

1 hard candy 20

no fat cheese 1 slice 25

Peanut Wonder 25

2 ice pops 50

1/2 apple 40

5 melba toast 75

10 almonds 70

Sub-total 565

Grand-total  1287

Walked 10.5 miles- (950 cal expended)

May 23, 2001, Wednesday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

salad with 1T goat cheese & vinegar 60

Soy burger 150

Small sweet potato 100

Eggplant grilled with garlic 15

Onion 10

Sub-total 335

Cantalope 150

Oatmeal 100

2 Tastidelight 160

1 hard candy 20

4 cough drops 18

no fat cheese 1 slice 25

Peanut Wonder 25

2 ice pops 50

1/2 apple 40

5 melba toast 75

Sub-total 663

Grand-total 1320

Walked 11.5 miles- (950 cal expended)

Swam 1 mile (350)

May 22, 2001, Tuesday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

watermelon 100

salad with 1T goat cheese  & vinegar 60

Oatmeal 100

Salmon 200

Pasta 200

Eggplant grilled with garlic 15

Onion 10

Sub-total 485

1/2 apple 40

3 Tastidelight 240

1 hard candy 20

4 cough drops 17

no fat cheese 1 slice 25

Peanut Wonder 25

2 ice pops 50

apple 83

5 melba toast 75

Sub-total 365

Grand-total 1420

Walked 10.5 miles- (950 cal expended)

I do 10 to 20 minutes of weight training every day.

May 21, 2001, Monday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

watermelon 100

salad with 1T goat cheese & vinegar 60

Oatmeal 100

Salmon 200

1 small sweet potato 100

Eggplant grilled with garlic 15

Onion 10

1/2 apple 40

Tastidelight 80

1 hard candy 20

20 cough drops 80

no fat cheese 1 slice 25

Peanut Wonder 25

2 ice pops 50

10 melba toast 150

Sub-total 1005

Grand-total 1377

Walked 6 miles- (150 cal expended)

I do 10 to 20 minutes of weight training every day.

May 20, 2001, Sunday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Vegetable soup cup 50

Shrimp 35

Roast chicken white meat 200

salad with feta & vinegar 75

1/2 baked potato + teasp. sour cream 75

turnips 50

fruit cup (mostly melon) 50

bread stick 50

Sub-total 585

Oatmeal 100

1/2 apple 40

Tastidelight 80

2 hard candies 40

5 melba toast 75

Sub-total 335

Grand-total 1292

Walked 2 miles- (150 cal expended)

I do 10 to 20 minutes of weight training every day.

Average consumption last week was 1239 cal per and 48.5 miles walked, (average of almost 7 miles per day) swam 3 miles, and worked with weights 3 times this week. I did not drink enough water, maybe 6 glasses per day. Total loss since June 19^th 2000, now 60 pounds and currently at 126.25 pounds. My calorie-counting buddy from Oregon has just come back.

May 19, 2001, Saturday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Vegetable soup cup 50

10 grilled scallops 50

salad with feta & vinegar 75

1/2 baked potato + teasp. sour cream 75

fruit cup (mostly melon) 50

bread stick 50

Sub-total 350

strawberries 40

Oatmeal 100

1/2 apple 40

Tastidelight 80

1 slice no fat cheese 25

shrimp 50

6 --6calorie candies 36

2 hard candies 40

5 melba toast 75

Sub-total 345

Grand-total 1156

Walked 7.5 miles- (650 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam .85 mile (300 calories expended)

May 18, 2001, Friday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Clam chowder (1/2 cup) 50

lobster 100

butter 55

salad with feta & vinegar 75

1/2 cup corn niblets 70

fruit cup (mostly melon) 50

bread stick 50

Sub-total 450

strawberries 100

Oatmeal 100

1/2 apple 40

Asparagus 15

Tastidelight 80

1 slice no fat cheese 25

ice pop 25

5 melba toast 75

peanut Wonder 25

CostCo samples of duck baguettes 100 ?

Sub-total 535

Grand-total 1337

Walked 6 miles- (500 cal expended)

I do 10 to 20 minutes of weight training every day.

May 17, 2001, Thursday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

salad with & rice & beans & vinegar 150

3 oz grilled salmon 200

6 shrimp 30

6 scallops 30

1/2 small baked potato 50

1/2 small roll 50

raspberries and black berries 80

Sub-total 590

strawberries 42

Oatmeal 100

Tastidelight 80

1 slice no fat cheese 25

4 hard candy 80

5 melba toast 75

Sub-total 402

Grand-total 1314

Walked 6 miles- (500 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam 1 mile (350 calories expended)

May 16, 2001, Wednesday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

salad with & ginger dressing 60

5 oz grilled tuna 200

1 small sweet potato 100

asparagus 30

Sub-total 390

1/2 apple 42

Oatmeal 100

3 Tastidelight 240

1 slice no fat cheese 25

1 bread stick 50

2 hard candy 40

5 melba toast 75

Sub-total 457

Grand-total 1384

Walked 8 miles- (600 cal expended)

I do 10 to 20 minutes of weight training every day.

May 15, 2001, Tuesday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

salad with vinegar 55

10 Shrimp francaise 150

steamed vegetables 50

1/2 small semolina roll 50

1 small sweet potato 100

Sub-total 355

1/2 apple 42

Oatmeal 100

3 Tastidelight 240

Sub-total 382

2 hard candies 40

Grand-total 1099

Walked 7 miles- (600 cal expended)

I do 10 to 20 minutes of weight training every day.

May 14, 2001, Monday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

watermelon 100

salad with tuna, cucumbers, bell peppers

& no fat dressing 150

1 small sweet potato 100

breadstick 50

Sub-total 400

Tastidelight 80

Whole Grain Melba Toast (5) 75

Peanut Wonder 1 t 25

No fat cheese 25

Oatmeal 100

1/2 apple 40

Eggplant grilled with garlic 15

orange 50

ice pop 15

Sub-total 385

Grand-total 1147

Walked 8 miles- (700 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam 1 mile (350 calories expended)

Average consumption last week was 1183 cal per day (109 less per day than last week) and 49.5 miles walked, (average of 7.1 miles per day) swam 3 miles, and worked with weights 5 times this week. Total loss since June 19^th 2001, now 62 pounds and currently at 124.25 pounds. Unfortunately, my calorie-counting buddy from Oregon will be on vacation this until Sunday.  A stand in would be helpful.

May 13, 2001, Sunday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Vegetable soup cup 50

4 oz salmon 200

salad with feta & vinegar 75

turnips 75

1/2 baked potato + teasp. sour cream 75

fruit cup (mostly melon) 50

bread crust 50

Sub-total 575

Tastidelight 80

Oatmeal 100

Eggplant grilled with garlic 15

7 candies at 6 cal each 42

watermelon 100

Sub-total 337

Grand-total 1237

Walked 6 miles- (700 cal expended)

I do 10 to 20 minutes of weight training every day.

Walked 1.5 miles- (120 cal expended)

I do 10 to 20 minutes of weight training every day.

Average consumption this week is 1296 cal per day for the last 7 days (68 per day more than last week) and 45 miles walked, (average of 6.43 miles per day) swam 2 miles, and worked with weights 5 times this week. Total loss since June 19^th 2001, now 60 pounds at 126.25 pounds. Fortunately, my calorie-counting buddy from Oregon is still hanging in there with me.  This last week at the above rate of consumption and exercise I managed to gain .75 pounds!

May 5, 2001, Saturday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Salmon fillet 300

salad with & vinegar 30

small sweet potato 100

bell pepper 20

brocolli 15

fruit cup (mostly melon) 75

2 Tasti delight 160

Sub-total 645

5 melba 75

tastidelight 80

Oatmeal 100

1/2 apple 40

1 ice pop 25

Sub-total 345

Grand-total 1312

Walked 8 miles- (750 cal expended)

I do 10 to 20 minutes of weight training every day.

May 4, 2001, Friday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

strawberries & papaya 80

1/2 cup New England clam chowder 50

6 grilled scallops 30

5-6 oz. grilled flounder 100

2 grilled shrimp 15

salad with feta & vinegar 60

1/2 corn niblets 65

brocolli 10

fruit cup (mostly melon) 50

bread stick 50

Sub-total 510

5 melba 75

tastidelight 80

Oatmeal 100

peanut butter Wonder 25

1/2 apple 40

1 ice pop 25

Sub-total 345

Grand-total 1177

Walked 8.5 miles- (750 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam 1 mile (350 calories expended)

May 3, 2001, Thursday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

salad with cucumber & vinegar 35

tuna 100

1/8 cup black beans 25

egg plant grilled with garlic 15

4 cherry tomatoes 20

1/2 cup brown rice 100

strawberries 30

Sub-total 335

5 melba 75

2 tastidelight 160

Oatmeal 100

peanut butter Wonder 25

1/2 apple 40

1 ice pop 25

Sub-total 425

Grand-total 1077

Walked 8 miles- (700 cal expended)

I do 10 to 20 minutes of weight training every day.

May 2, 2001, Wednesday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

salad with & vinegar 35

1/8 cup black beans 25

small sweet potato 100

lobster tail 80

butter 50

red pepper 20

brocolli 15

spinach with garlic 15

1 T brown rice 20

canteloupe 100

Sub-total 465

5 melba 75

2 tastidelight 160

Oatmeal 100

peanut butter Wonder 25

1/2 apple 40

2 ice pop 50

Sub-total 450

Grand-total 1187

Walked 11 miles- (1000 cal expended)

I do 10 to 20 minutes of weight training every day.

May 1, 2001, Tuesday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

salad with & vinegar 35

1/4 cup black beans 45

small sweet potato 100

2 lobster tails 160

butter 50

red pepper 20

brocolli 15

canteloupe 70

Sub-total 495

2 (8 oz) Tastidelight 160

5 melba 75

Oatmeal 100

peanut butter Wonder 25

kiwi 40

1/2 orange 25

ice pop 25

Sub-total 450

2 tastidelight 160

Grand-total 1425

Walked 6 miles- (550 cal expended)

I do 10 to 20 minutes of weight training every day.

April 30, 2001, Monday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total322

salad with tuna& no fat dressing150

1/4 cup organic black beans45

1 small sweet potato100

strawberries50

Sub-total345

Costco sample meatballs etc. 2 oz 150

(8 oz) Tastidelight 80

5 melba 75

Oatmeal 100

peanut butter Wonder 25

orange50

4 almonds25

tofu fudgicle30

Sub-total480

5 melba 75

no-fat cheese 25

1/2 canteloupe 75

fudgicle 40

1 bite pizza 30

245

Grand-total 1492

Walked 6.5 miles- (550 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam 1 mile (350 cal expended)

Goal is now to maintain weight, not lose.

Average consumption this week is 1228 cal per day for the last 7 days (138 per day less than last week) and 54 miles walked, (average of 7.71 miles per day) swam 2 miles, and worked with weights 5 times this week. Total loss since June 19^th 2001, now 60.75pounds at 125.5 pounds. Fortunately, my calorie-counting buddy from Oregon is still hanging in there with me. 

April 29, 2001, Sunday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

Vegetable soup cup50

Salmon fillet300

salad with feta & vinegar60

1/2 baked potato60

fruit cup (mostly melon)50

bread stick50

1/2 kiwi20

Sub-total590

(8 oz) Tastidelight80

5 melba75

Oatmeal 100

peanut butter Wonder25

1/2 red pepper20

1/2 orange25

4 almonds25

baked apple with no fat cream110

tofu fudgicle30

Sub-total490

Grand-total1402

Walked 5 miles- (450 cal expended)

I do 10 to 20 minutes of weight training every day.

Goal is now to maintain weight, not lose.

Average consumption this week is 1228 cal per day for the last 7 days (138 per day less than last week) and 54 miles walked, (average of 7.71 miles per day) swam 2 miles, and worked with weights 5 times this week. Total loss since June 19^th 2001, now 60.75 pounds at 125.5 pounds. Fortunately, my calorie-counting buddy from Oregon is still hanging in there with me.

Average consumption this week is 1296 cal per day for the last 7 days (68 per day more than last week) and 45 miles walked, (average of 6.43 miles per day) swam 2 miles, and worked with weights 5 times this week. Total loss since June 19^th 2001, now 60 pounds at 126.25 pounds. Fortunately, my calorie-counting buddy from Oregon is still hanging in there with me.  This last week at the above rate of consumption and exercise I managed to gain .75 pounds!

May 5, 2001, Saturday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Salmon fillet 300

salad with & vinegar 30

small sweet potato 100

bell pepper 20

brocolli 15

fruit cup (mostly melon) 75

2 Tasti delight 160

Sub-total 645

5 melba 75

tastidelight 80

Oatmeal 100

1/2 apple 40

1 ice pop 25

Sub-total 345

Grand-total 1312

Walked 8 miles- (750 cal expended)

I do 10 to 20 minutes of weight training every day.

May 4, 2001, Friday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

strawberries & papaya 80

1/2 cup New England clam chowder 50

6 grilled scallops 30

5-6 oz. grilled flounder 100

2 grilled shrimp 15

salad with feta & vinegar 60

1/2 corn niblets 65

brocolli 10

fruit cup (mostly melon) 50

bread stick 50

Sub-total 510

5 melba 75

tastidelight 80

Oatmeal 100

peanut butter Wonder 25

1/2 apple 40

1 ice pop 25

Sub-total 345

Grand-total 1177

Walked 8.5 miles- (750 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam 1 mile (350 calories expended)

May 3, 2001, Thursday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

salad with cucumber & vinegar 35

tuna 100

1/8 cup black beans 25

egg plant grilled with garlic 15

4 cherry tomatoes 20

1/2 cup brown rice 100

strawberries 30

Sub-total 335

5 melba 75

2 tastidelight 160

Oatmeal 100

peanut butter Wonder 25

1/2 apple 40

1 ice pop 25

Sub-total 425

Grand-total 1077

Walked 8 miles- (700 cal expended)

I do 10 to 20 minutes of weight training every day.

May 2, 2001, Wednesday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

salad with & vinegar 35

1/8 cup black beans 25

small sweet potato 100

lobster tail 80

butter 50

red pepper 20

brocolli 15

spinach with garlic 15

1 T brown rice 20

canteloupe 100

Sub-total 465

5 melba 75

2 tastidelight 160

Oatmeal 100

peanut butter Wonder 25

1/2 apple 40

2 ice pop 50

Sub-total 450

Grand-total 1187

Walked 11 miles- (1000 cal expended)

I do 10 to 20 minutes of weight training every day.

May 1, 2001, Tuesday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

salad with & vinegar 35

1/4 cup black beans 45

small sweet potato 100

2 lobster tails 160

butter 50

red pepper 20

brocolli 15

canteloupe 70

Sub-total 495

2 (8 oz) Tastidelight 160

5 melba 75

Oatmeal 100

peanut butter Wonder 25

kiwi 40

1/2 orange 25

ice pop 25

Sub-total 450

2 tastidelight 160

Grand-total 1425

Walked 6 miles- (550 cal expended)

I do 10 to 20 minutes of weight training every day.

April 30, 2001, Monday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total322

salad with tuna& no fat dressing150

1/4 cup organic black beans45

1 small sweet potato100

strawberries50

Sub-total345

Costco sample meatballs etc. 2 oz 150

(8 oz) Tastidelight 80

5 melba 75

Oatmeal 100

peanut butter Wonder 25

orange50

4 almonds25

tofu fudgicle30

Sub-total480

5 melba 75

no-fat cheese 25

1/2 canteloupe 75

fudgicle 40

1 bite pizza 30

245

Grand-total 1492

Walked 6.5 miles- (550 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam 1 mile (350 cal expended)

Goal is now to maintain weight, not lose.

Average consumption this week is 1228 cal per day for the last 7 days (138 per day less than last week) and 54 miles walked, (average of 7.71 miles per day) swam 2 miles, and worked with weights 5 times this week. Total loss since June 19^th 2001, now 60.75pounds at 125.5 pounds. Fortunately, my calorie-counting buddy from Oregon is still hanging in there with me. 

April 29, 2001, Sunday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

Vegetable soup cup50

Salmon fillet300

salad with feta & vinegar60

1/2 baked potato60

fruit cup (mostly melon)50

bread stick50

1/2 kiwi20

Sub-total590

(8 oz) Tastidelight80

5 melba75

Oatmeal 100

peanut butter Wonder25

1/2 red pepper20

1/2 orange25

4 almonds25

baked apple with no fat cream110

tofu fudgicle30

Sub-total490

Grand-total1402

Walked 5 miles- (450 cal expended)

I do 10 to 20 minutes of weight training every day.

Goal is now to maintain weight, not lose.

Average consumption this week is 1228 cal per day for the last 7 days (138 per day less than last week) and 54 miles walked, (average of 7.71 miles per day) swam 2 miles, and worked with weights 5 times this week. Total loss since June 19^th 2001, now 60.75 pounds at 125.5 pounds. Fortunately, my calorie-counting buddy from Oregon is still hanging in there with me.

April 28, 2001, Saturday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

salad with & vinegar 25

small sweet potato 100

lobster tail 80

butter 50

red pepper & 1/2 onion 35

spinach 15

kiwi 40

Sub-total 345

(8 oz) Tastidelight 80

5 melba 75

Oatmeal 100

peanut butter Wonder 25

kiwi 40

orange 50

tofu fudgicle 30

Sub-total 400

Grand-total 1067

Walked 8.5miles- (775 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam 1 mile (350 cal used)

April 27, 2001, Friday

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Vegetable soup cup50

6 grilled scallops 30

5-6 oz. grilled flounder 100

2 grilled shrimp 15

salad with feta & vinegar 60

1/2 cup mashed potato 100

fruit cup (mostly melon) 50

bread stick 50

Sub-total 405

(8 oz) Tastidelight 80

5 melba 75

Oatmeal 100

peanut butter Wonder 25

no fat cheese 30

2 melbas 30

papaya 50

raspberries 50

tofu fudgicle 30

Sub-total 470

Grand-total 1177

Walked 10.0 miles- (850 cal expended)

I do 10 to 20 minutes of weight training every day.

April 26, 2001, Thursday

1 cup Kashi and brown rice puffs 130

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 402

salad 40

with shrimp and ginger dressing 60

1/2 cup whole wheat pasta & chicken 100

sweet potato 100

Sub-total 300

2 (8 oz) Tastidelight 160

5 melba 75

Oatmeal 100

peanut butter Wonder 25

no fat cheese 30

strawberries 40

kiwi 40

orange 50

Sub-total 520

Grand-total 1222

Walked 9.0 miles- (850 cal expended)

I do 10 to 20 minutes of weight training every day.

April 25, 2001, Wednesday 

1 cup Kashi and brown rice puffs 130

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 402

salad with vinegar 50

steamed Broccoli & carrots 50

fillet of sole 150

1/2 small semolina roll 75

Sub-total 275

Tastidelight 80

14 almonds 100

5 melba 75

Oatmeal 100

peanut butter Wonder 25

no fat cheese 30

strawberries 40

hard candy 20

hot chocolate with no fat cream 35

Sub-total 505

Grand-total 1287

Walked 10.0 miles- (850 cal expended)

I do 10 to 20 minutes of weight training every day.

April 24, 2001, Tuesday 

1 cup Kashi and brown rice puffs 130

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 402

Chicken breast 200

1 cup whole wheat pasta 200

1/2 cup Healty Choice Spagetti sauce 50

grilled eggplant 15

spinach 10

sweet potato 100

strawberries 50

creamsicle 40

Sub-total 665

5 melba 75

Oatmeal 100

peanut butter Wonder 25

no fat cheese 30

Tastidelight 80

Fudgicle (tofu) 30

Sub-total 340

Hard candy 20

Grand-total 1427

Walked 6.5.0 miles- (600 cal expended)

I do 10 to 20 minutes of weight training every day.

April 23, 2001, Monday 

1 cup Kashi and brown rice puffs 130

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 402

Salad with tuna in water 110

Ginger dressing 35

5 melba

Oatmeal 100

peanut butter Wonder 25

no fat cheese 30

canteloupe 150

corn 100

Sub-total 550

2 Tastidelight 180

strawberries 40

ice pop 25

Sub-total 245

Grand-total 1197

Walked 7.0 miles- (600 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam 1 mile (350 cal expended)

April 22, 2001, Sunday 

1 cup Kashi and brown rice puffs 130

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 402

Vegetable soup cup50

6 grilled scallops 30

5-6 oz. grilled flounder 100

2 grilled shrimp 15

salad with feta & vinegar 60

1/2 baked potato 60

fruit cup (mostly melon) 50

bread stick 50

Sub-total 365

1 hard candy 20

Sam's Club samples 100

Oatmeal 100

4 melba 60

peanut butter Wonder 25

no fat cheese 30

Kiwi 40

ice pop 25

Sub-total 400

Grand-total 1267

Walked 2.0 miles- (170 cal expended)

I do 10 to 20 minutes of weight training every day.

Goal is now to maintain weight, not lose.

Average consumption this week is 1366 cal per day for the last 7 days (151 per day more than last week) and 56 miles walked, (average of 8 miles per day) swam 2 miles, and worked with weights 7 times this week. Total loss since June 19^th 2001, now 58 pounds. Fortunately, my calorie-counting buddy from Oregon is still hanging in there with me and another trooper is logging and sending the result every few days, and losing weight, too. 

April 21, 2001, Saturday 

1 cup Kashi and brown rice puffs 130

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 402

Vegetable soup cup50

salmon 5 oz. 250

salad with balsamic vinegar75

&1/2 oz feta cheese

brocolli15

fruit salad50

1/2 baked potato70

Sub-total 510

2 TastiDelight ice cream 8 oz 160

Oatmeal 100

4 melba 60

Fresh berries 20

ice pop 25

Sub-total 365

Grand-total 1277

Walked 7.0 miles- (600 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam 1 mile (350 cal expended)

April 20, 2001, Friday 

1 cup Kashi and brown rice puffs 130

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 402

Fresh berries with papaya 50

salad with vinegar 50

steamed Broccoli & carrots 50

chicken breast artichokes 200

1/2 small semolina roll 75

Sub-total 425

Small sweet potato 100

TastiDelight ice cream 8 oz 80

Oatmeal 100

5 melba and smear peanut Wonder 100

Fresh berries with papaya 50

ice pop 25

Sub-total 455

TastiDelight ice cream 7oz 70

Grand-total 1352

Walked 7.0 miles- (600 cal expended)

I do 10 to 20 minutes of weight training every day.

April 19, 2001, Thursday 

1 cup Kashi and brown rice puffs 130

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 402

Whole grain bread 90

1 slice no fat cheese 30

small cup pea soup 100

6 grilled scallops 30

5-6 oz. grilled flounder 100

2 grilled shrimp 15

salad with feta & vinegar 60

peas & carrots 50

fruit cup (mostly melon) 50

cauliflower 10

bread stick 50

Sub-total 675

TastiDelight ice cream 8 oz 80

spaghetti squash 1 cup 40

tomato sauce (1/4 cup) 25

Oatmeal 100

1/4 sweet potato 25

5 melba and smear peanut Wonder 100

ice pop 25

Sub-total 395

5 melba 75

Grand-total 1547

Walked 7.0 miles- (600 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam 1 mile (350 cal expended)

April 18, 2001, Wednesday 

1 cup Kashi and brown rice puffs 130

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 402

orange 50

Small sweet potato 100

salad with vinegar 50

steamed Broccoli & carrots 50

flounder fillet francaise 150

1/2 small semolina roll 75

Sub-total 425

2 TastiDelight ice cream 8 oz 160

hot chocolatre with no-fat cream 35

spaghetti squash 1 40

tomato sauce (1/4 cup) 25

Oatmeal 100

1/4 sweet potato 25

5 melba and smear peanut Wonder 100

black berries 50

ice pop 25

Sub-total 400

Grand-total 1287

Walked 8.0 miles- (700 cal expended)

I do 10 to 20 minutes of weight training every day.

April 17, 2001, Tuesday 

1 cup Kashi and brown rice puffs 130

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 402

Orange 50

steamed Broccoli & carrots 50

3 ounces of chicken breast 150

spaghetti squash 1 & 1/2 60

tomato sauce (1/2 cup) 50

onion, mushrooms and yellow pepper 20

grilled eggplant with garlic 15

Sub-total 395

3 TastiDelight ice cream 8 oz 240

Oatmeal 100

5 melba and smear peanut Wonder 100

oatmeal 100

5 melba with 75

salsa 30

Sub-total 645

Grand-total 1442

Walked 14 miles- (1,200 cal expended)

I do 10 to 20 minutes of weight training every day.

April 16, 2001, Monday 

1 cup Kashi and brown rice puffs 130

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 402

Small sweet potato 100

salad with vinegar 50

steamed Broccoli & carrots 50

Shrimp francais 150

1/2 small semolina roll 75

Sub-total 375

TastiDelight ice cream 8 oz 80

Oatmeal 100

5 melba and smear peanut Wonder 100

pear 100

egg white & onion herb omlette 50

spinach 10

whole wheat mini pita 70

ice pop 25

Sub-total 535

Grand-total 1312

Walked 6.5 miles- (600 cal expended)

I do 10 to 20 minutes of weight training every day.

April 15, 2001, Sunday 

1 cup brown rice puffs 60

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total 332

5-6 oz. roast leg of lamb (lean) 300

salad with feta & vinegar 60

parsnips & carrots 50

fruit cup (mostly melon) 50

1/2 baked potato 70

Minestrone soup 75

Bread stick 50

Sub-total 450

2 TastiDelight ice cream 8 oz 160

9 melba and smear peanut Wonder 160

diet cheese 30

blackberries 50

oatmeal 100

Sub-total 410

Grand-total 1282

Walked 6.5 miles- (600 cal expended)

I do 10 to 20 minutes of weight training every day.

Average consumption this week is 1215 cal per day for the last 7 days and 57 miles walked, (average of 8.12 miles per day) swam 2 miles, and worked with weights 7 times this week. After all this, I lost 1.5 pounds this week! Total loss since June 19^th 2001, now 60 pounds. Fortunately, my calorie-counting buddy from Oregon is still hanging in there with me. 

April 14, 2001, Saturday 

1 cup brown rice puffs 60

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total 332

6 grilled scallops 30

5-6 oz. grilled flounder100

2 grilled shrimp15

salad with feta & vinegar 60

parsnips & carrots 50

fruit cup (mostly melon) 50

1/2 baked potato 70

Minestrone soup 75

Sub-total 450

TastiDelight ice cream 8 oz 80

6 melba and smear peanut Wonder 115

blackberries 50

watermelon 100

pineapple 50

1/4 yellow pepper 5

Sub-total 400

Grand-total 1182

Walked 4.5 miles- (400 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam 1 mile (350 calories used)

Water 8 glasses

April 13, 2001, Friday 

1 cup brown rice puffs 60

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total 332

salad with diet dressing 50

steamed Broccoli & carrots 50

Shrimp francais 150

1/2 small semolina roll 75

Sub-total 275

TastiDelight ice cream 8 oz 80

Oatmeal 100

5 melba and smear peanut Wonder 100

blueberries 20

watermelon 100

Sub-total 400

Grand-total 1007

Walked 7.5 miles- (700 cal expended)

I do 10 to 20 minutes of weight training every day.

Swam 1 mile (350 calories used)

April 12, 2001, Thursday 

1 cup brown rice puffs 60

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total 332

1 slice diet bread 45

1 slice no fat cheese 30

1 slice ham 22

salad with feta and vinegar 68

asparagus soup 50

1/2 small roll 50

4 small tortilla chips 40

1small baked potato 100

chicken breast 1oz. 50

3.5 oz. salmon 200

Broccoli & carrots 35

Sub-total 685

2 TastiDelight ice cream 8 oz 160

Oatmeal 100

5 melba and smear peanut Wonder 100

blueberries 20

Sub-total 360

Grand-total 1397

Walked 12.5 miles- (1,110 cal expended), I do 10 to 20 minutes of weight training every day.

Water 8 glasses

April 11, 2001, Wednesday 

1 cup brown rice puffs 60

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total 332

3/4 cup kashi (includes soy & 8 gm protein) 120

1 cup skim milk 80

1/2 cup brown rice 120

1/3 cup black beans 70

1/2 cup lima beans 80

1/2 small sweet potato 50

chicken breast 2 oz. 100

Spinach 10

1/3 cup Healthy Choice pasta sauce 35

strawberries blue berries and casaba melon 100

Sub-total 765

TastiDelight ice cream 8 oz 80

Oatmeal (steel cut) 150

5 melba and smear peanut Wonder 100

1/3 pear 35

Sub-total 205

Grand-total 1462

Walked 8.5 miles- (750 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

April 10, 2001, Tuesday 

1 cup brown rice puffs 60

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total332

1/2 cup brown rice120

1/2 cup black beans100

chicken breast 4 oz.200

Carrots and snap peas & onion50

Brocolli 15

Eggplant    15

1/2 cup Healthy Choice pasta sauce 50

black berries and casaba melon75

Sub-total625

2 TastiDelight ice cream 8 oz160

Oatmeal + black berries125

Sub-total335

Grand-total1242

Walked 9 miles- (850 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

April 9, 2001, Monday 

1 cup brown rice puffs 60

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total332

Cauliflower & veggie mélange 

With curry and shrimp and

no-cal olive oil spray150

small whole wheat pita70

brussels sprouts60

small sweet potato baked potato100

blueberries and cantaloupe100

Sub-total480

TastiDelight ice cream 8 oz80

Oatmeal + 1/3 peach125

Carrots and snap peas50

Cheese and melba105

Sub-total335

Grand-total1072

Walked 8.5 miles- (800 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

April 8, 2001, Sunday

(Today I got through Costo without samples to add on to my calorie count!)

1 cup brown rice puffs 60

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total332

Vegetable soup cup50

salad with balsamic vinegar75

&1/2 oz feta cheese

6 grilled scallops30

5-6 oz. grilled flounder100

2 grilled shrimp15

bread stick50

turnips50

fruit salad50

1/2 baked potato70

Sub-total490

TastiDelight ice cream 8 oz80

Oatmeal100

Carrots and snap peas50

Apple85

Sub-total315

Grand-total1142

Walked 6.5 miles- (550 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

Average consumption this week is 1307 cal per day for the last 7 days and 56.5 miles walked, (average of 8.07 miles per day) swam 2 miles, and worked with weights 7 times this week. After all this, I gained 1/4 pound this week!Total loss since June 19^th 2001, now 58.50. Fortunately, my calorie-counting buddy from Oregon is still hanging in there with me. 

April 7, 2001, Saturday

1 cup brown rice puffs 60

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total332

Vegetable soup cup50

salmon 6 oz.310

salad with balsamic vinegar75

&1/2 oz feta cheese

brocolli15

fruit salad50

1/2 baked potato70

Sub-total570

TastiDelight ice cream 8 oz80

Oatmeal100

2 ice pops40

1/3 slice pizza (vegetable)100

2 candies40

Sub-total260

Grand-total1247

Walked 3 miles- (275 cal expended)

Swam 1 mile(350cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

April 6, 2001, Friday

Breakfast:

1 cup brown rice puffs 60

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total332

2 slices diet whole wheat bread 90

2 slices No fat cheese60

1/2 slice ham15

butter spray0

Sub-total165

6 grilled scallops30

5-6 oz. grilled flounder100

2 grilled shrimp15

salad with ginger dressing 50

parsnips & carrots50

Papaya 50

Small scoop mashed potato 100

bread stick50

Sub-total445

5 melba toast75

salsa10

Baked apple100

oatmeal120

grilled eggplant15

2 candy40

ice pop25

Grand-total1327

Walked 6 miles- (550 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

April 5, 2001, Thursday

Breakfast:

1/2 blue corn flakes 70

1/4 cup rice puffs 15

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total357

4 oz Filet Mignon240(made on new greasless electric grill with remaining fat trimmed after  it was served)

baked potato100

grilled eggplant1.5 cups15

salad with ginger dressing55

2 ice pops50

Sub-total460

Tastidelight80

Hot chocolate with cream35

5 melba toast75

peanut Wonder25

No fat cheese30

1 teasp. Avocado20

oatmeal100

fudigcle30

2 Bite size samples of pizza50

Papaya50

1 candy20

Grand-total1337

Walked 11 miles- (1000 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

April 4, 2001, Wednesday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

2 slices diet whole wheat bread 90

2 slices No fat cheese60

1/2 slice ham15

butter spray0

Sub-total165

4 oz grilled scallops50 (made on new greasless electric grill)

1 cup whole wheat pasta200

1/2 cup Healty Choice Spagetti sauce50

1/2onion6

1/2red pepper10

carrots30

brocolli20

eggplant 1.5 cups 15

papaya50

Sub-total541

Tastidelight80

raspberries20

Hot chocolate with cream35

5 melba toast75

peanut Wonder35

creamsicle40

oatmeal100

Sub-total385

Grand-total1413

Walked 8 miles- (750 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

April 3, 2001, Tuesday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

4.5 oz grilled chicken200 (made on new greasless electric grill)

1 cup whole wheat pasta200

1/2 cup Healty Choice Spagetti sauce50

1/2onion6

1/2red pepper10

string beans grilled20

salad with ginger dressing55

Sub-total541

Tastidelight80

raspberries20

Hot chocolate with cream35

5 melba toast75

peanut Wonder25

No fat cheese30

2 ice pops30

oatmeal100

papaya50

Sub-total445

Grand-total1307

Walked 13 miles- (1200 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

April 2, 2001, Monday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

Small orange60

4 oz grilled tuna150 (made on new greasless electric grill)

small sweet potato110

green peas50

carrots 5 baby25

grilled eggplant1.5 cups15

1/2onion6

1/2red pepper10

salad with ginger dressing55

strawberries40

Sub-total 521

Tastidelight80

Hot chocolate with cream35

5 melba toast75

peanut Wonder25

No fat cheese30

2 ice pops30

oatmeal100

papaya50

raspberries20

fudigcle30

Sub-total495

Grand-total1339

Walked 9.5 miles- (825 cal expended)

Swam 1 mile (350 calories expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses
April 1, 2001, Sunday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

4 oz Filet Mignon240(made on new greasless electric grill with remaining fat trimmed after  it was served)

sweet potato120

brocolli15

grilled eggplant1.5 cups15

corn on the cob100

salad with ginger dressing55

strawberries40

Sub-total585

Tastidelight80

Hot chocolate with cream35

5 melba toast75

peanut Wonder25

No fat cheese30

2 ice pops30

oatmeal100

5 melba toast75

fudigcle30

Grand-total1387

Walked 5 miles- (450 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

Average consumption this week is 1230 cal per day for the last 7 days and 55.4 miles walked, (average of 7.9 miles per day) swam 2 miles, and worked with weights 7 times this week. I lost 1 pounds this week.Total loss since June 19^th 2001, now 58.75. My calorie-counting buddy from Oregon is still hanging in there with me. 

April 1, 2001, Sunday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

4 oz Filet Mignon240 (made on new greasless electric grill with remaining fat trimmed after  it was served)

sweet potato120

brocolli15

grilled eggplant1.5 cups15

corn on the cob100

salad with ginger dressing55

strawberries40

Sub-total585

Tastidelight80

Hot chocolate with cream35

5 melba toast75

peanut Wonder25

No fat cheese30

2 ice pops 30

oatmeal 100

5 melba toast 75

fudigcle 30

Grand-total1387

Walked 5 miles- (450 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

Average consumption this week is 1230 cal per day for the last 7 days and 55.4 miles walked, (average of 7.9 miles per day) swam 2 miles, and worked with weights 7 times this week. I lost 1 pounds this week.Total loss since June 19^th 2001, now 58.75. My calorie-counting buddy from Oregon is still hanging in there with me. 

March 31, 2001, Saturday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

Vegetable soup cup50

6 grilled scallops

30

5-6 oz. grilled flounder100

3 grilled shrimp15

turnips50

salad with balsamic vinegar75

&1/2 oz feta cheese

fruit salad50

1/2 baked potato70

Sub-total440

TastiDelight ice cream 8 oz80

Oatmeal100

Strawberries30

5 whole grain melba toast75

Peanut Wonder 50

1 slice whole grain bread90

no-fat cheese30

Hot chocolate 

with no-fat cream 35

2 ice pops30

1 hard candy30

Sub-total530

Grand-total1292

Walked 4.5 miles- (400 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 30, 2001, Friday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

3 grilled gray sole50

salad with 1T diet dressing

& 4 cherry tomatoes55

1 small sweet potato103

1/4 teaspoon sesame oil10

garlic clove4

ginger1

raspberries & nofat cream40

broccoli20

Sub-total 233

TastiDelight ice cream8 oz80

Oatmeal100

5 whole grain melba toast 75

Peanut Wonder75

1 slice whole grain bread 90

2 hot chocolate 

with no-fat cream70

2 ice pops30

nofat cheese30

fudgicle30

Hormal no-fat hot dog45

papaya50

Grand-total1170

Walked 5 miles- (400 cal expended)

Swim 1 mile (350)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 29, 2001, Thursday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

Small orange50

pea soup small cup100

6 grilled scallops30

5-6 oz. grilled flounder100

3 grilled shrimp15

cabbage10

salad with balsamic vinegar75

&1/2 oz feta cheese

fruit salad50

small boiled baked potato75

1/4 cup corn niblets35

bread stick50

Sub-total 590

TastiDelight ice cream8 oz80

Oatmeal100

5 whole grain melba toast 75

salad with20

McDonald's dressing35

& 1/2 small avodcado150

nofat cheese30

fudgicle30

Grand-total1252 

Walked 11.3 miles- (1000 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 28, 2001, Wednesday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

salad with 1T diet dressing

& 4 cherry tomatoes35

Chicken breast200

1 cup whole wheat pasta200

1/2 cup Healty Choice Spagetti sauce50

cauliflower10

with low fat mozzarella40

Sub-total535

hot chocolate25

oatmeal100

blueberries &strawberries75

5 whole grain melba toast75

diet cheese30

Tastidelight 8 oz. ice creams80

Sub-total 385

4 ice pop45

hot chocolate& no fat cream35

fudgicle30

cheese30

2 melba toast30

peanut Wonder 10

Grand-total1437 

Walk 11.6 miles, based on new pedometer.

Swim 1 mile (350 calories expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 27, 2001, Tuesday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

Spaghetti squash50

Shrimp50

Potato100

Diet sour cream25

1/2 Healty Choice Spagetti sauce50

with low fat mozzarella80

5 whole grain melba toast75

1 tablespoon peanut Wonder25

diet cheese30

oatmeal100

raspberries &strawberries100

no fat whipped cream

salad with diet dressing

& 4 cherry tomatoes55

Tastidelight 8 oz. ice creams80

Sub-total 770

3 ice pop45

hot chocolate& no fat cream35

Grand-total1172 

Walk 13 + miles, based on new pedometer with 3.1 ft stride setting.

I would have thought this was 8 miles but my stride is not larger than 3.1 ft?

What does this mean?

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 26, 2001, Monday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

Spaghetti squash50

5 whole grain melba toast75

1 tablespoon peanut Wonder25

diet cheese30

oatmeal100

crepe with raspberries &100

no fat whipped cream

salad with diet dressing

& 4 cherry tomatoes55

2 Tastidelight 8 oz. ice creams160

Sub-total 595

2 ice pop30

hot chocolate& no fat cream35

flounder 3oz100

Grand-total1083 

Walk 4 + miles, some in snow- (400 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 25, 2001, Sunday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana40

Sub-total322

Vegetable soup small cup50

3.5 oz. grilled salmon200

turnips50

1/2 baked potato55

1 teaspoon sour cream10

salad with balsamic vinegar

and feta cheese 95

fruit salad(melon)50

Sub-total 510

TastiDelight ice cream 8 oz80

Oatmeal100

& strawberries20

2 ice pop30

5 whole grain melba toast75

chilli beans vegetarian 4Tablespoons50

Sub-total 355

papaya50

Grand-total1,237 

Walk 6 miles- (500 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

Average consumption this week is 1226 cal per day for the last 7 days and 49.5 miles walked, (average of 7.07 miles per day) swam 2 miles, and worked with weights 7 times this week and exercise machines and trainer once. I lost 1.75pounds this week.57 .75pound total loss since June 19^th 2001, now 128.5.This week I found a new calorie counting buddy from Oregon whose real name I do not know. Her e-mail participation is helping me to make healthier choices and keep my diet more balanced. Others are threatening to join in, but that sort of commitment is hard to come by.

March 24, 2001, Saturday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total322

Vegetable soup small cup50

6 grilled scallops30

3 oz. grilled flounder50

3 grilled shrimp15

turnips50

salad with ginger dressing95

&1/2 oz feta cheese

fruit salad100

1/2 baked potato 55

salad with balsamic vinegar

and feta cheese 

Sub-total 440

TastiDelight ice cream8 oz80

Oatmeal100

&1/2 banana40

hot chocolate35

& no-fat whipped cream 20

1 whole grain melba toast 15

brocolli20

with low fat mozzarella80

papaya50

3 ice pops45

Grand-total1,142 

Walk  4.5 miles- (400 cal expended)

Swim 1 mile (350 calories expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 23, 2001, Friday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total322

3 oz salmon155

baked potato100

1/2 cup carrots35

broccoli25

salad with 4 cherry tomatoes 

and ginger dressing55

strawberries and blackberries 

with no fat cream70

Sub-total   440

TastiDelight ice cream 8 oz80

Oatmeal100

5 whole grain melba toast75

chilli beans vegetarian 4Tablespoons50

1 fudgicle40

green cauliflower20

with low fat mozzarella80

papaya50

Sub-tota less than

Grand-total1,257 

Walk  7 miles- (600 cal expended)

Swim 1 mile (350 calories expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 22 2001, Thursday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total322

Baked apple with no fat cream100

Shrimp and langostino50

Green peas 1/2 cup50

1/2 medium sweet potato95

onion & garlic sautéed in7

spray butter

jello10

Sub-total                       315

TastiDelight ice cream 8 oz80

Crepe (37)

with fresh raspberries and black berries25

2 Tablespoons no fat whipped cream15

Oatmeal100

5 whole grain melba toast75

chilli beans vegetarian 4Tablespoons50

1 teaspoon peanut Wonder25

4 ice pop60

yellow bell pepper20

1 hard candy20

1 jello10

Sub-tota less than

Grand-total1,017 

Walk  5 miles- (450 cal expended)

Some in rain 

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 21 2001, Wednesday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total322

Salad with 4 cherry tomatoes20

& 2 T ginger dressing35

4 oz. lean chopped beef130(calories on package)

1/3 onion4

Baked potato100

2 teaspoons no fat sour cream                                                20

1/2 red pepper10

wax beans50

green cauliflower with no fat mozzarella50

TastiDelight ice cream 8 oz80

Sub-total499

crepe(37)

with fresh raspberries and black berries25

2 Tablespoons no fat whipped cream15

hot chocolate 25 = no fat cream 10=35 

Oatmeal100

3 ice pops45

5 whole grain melba toast75

1 slice no fat cheese30

1 teaspoon peanut Wonder25

2 fudgicle60

jello with no fat cream20

Sub-total283

hot chocolate 25 = no fat cream 1035

oatmeal100

orange50

2 hard candy40

Grand-total 1,489

Walk 7.5 miles- (700 cal expended)

Some in wind storm 

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

Increased ankle weights to 10 pounds from 5 pounds

March 20 2001, Tuesday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Orange50

TastiDelight ice cream 8 oz80

4 oz. White meat chicken200

1/3 onion4

1/2 red pepper10

1/2 sweet potato50

asparagus50

corn on the cob100

Sub-total544

Baked potato100

1 no fat Hormel hot dog45

with 2T sourkraut5

crepe(37)

with fresh raspberries and black berries25

2 Tablespoons no fat whipped cream15

Oatmeal100

Papaya1 cup40

Salad with 4 cherry tomatoes20

& 2 T ginger dressing35

Sub-total433

1 fudgicle30

Grand-total 1,329

Walk 11.5 miles- (1000 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 19 2001, Monday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Orange50

TastiDelight ice cream 8 oz80

12 shrimp60

tortilla70

1 teaspooon no fat sour cream8

2 Tablespoons salsa10

1/3 onion4

1 red pepper20

corn on the cob100

Sub-total402

1 hard candy20

1 no fat Hormel hot dog45

with2T sourkraut5

crepe(37)

with fresh raspberries and black berries25

2 Tablespoons no fat whipped cream15

5 melba toast75

no fat cheese, 1 slice30

Oatmeal100

Papaya1 cup40

Salad with 4 cherry tomatoes20

& 2 T raspberry vinagrette dressing35

Sub-total437

1 fudgicle30

Grand-total 1,191

Walk 6.5 miles- (600 cal expended)

Work with trainer on machines for 1 hour +

(expended maybe 200 calories)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 18 2001, Sunday -- Weigh in day 

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Vegetable soup small cup50

6 grilled scallops30

3 oz. grilled flounder50

1baked potato100

3 grilled shrimp15

turnips50

salad with ginger dressing95

&1/2 oz feta cheese

fruit salad50

1 bread stick50

Sub-total490

TastiDelight ice cream 8 oz80

1 hard candy20

crepe(37)

with fresh raspberries and black berries25

2 Tablespoons no fat whipped cream15

2 melba toast30

no fat cheese, 1 slice30

Oatmeal100

Grand-total 1,159

Walk 6.5 miles- (600 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 17, 2001, Friday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

4 oz.sautéed in spray butter100

1/3 portion eggplant parmesan200

onion & veggies in spray butter (0)55

1 small sweet potato103

1 teaspoon sesame oil10

garlic clove4

ginger 1

3 cherry tomato15

small salad with ginger dressing35

& sliced chicken50

crepe(37)

with fresh raspberries and black berries25

2 Tablespoons no fat whipped cream15

6 melba toast90

1 teaspoon peanut Wonder25

no fat cheese, 1 slice30

Oatmeal100

1/2  banana40

crepe (37)

with fresh raspberries and black berries25

2 Tablespoons no fat whipped cream15

Small salad with 3 cherry tomato

&ginger dressing50

3 hard candy60

3 ice pops45

Grand-total 1,409

Walk 6 miles in snow (600 cal expended)

Swim 1 mile (350 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

Average consumption is 1251cal per day for the last 7 days and 34.5 miles walked, swam 6 miles, and work with weights 7 times this week. I lost 1/2 pounds this week (after all that). Fifty six pound total loss since June 19^th 2001.

March 17 2001, Saturday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Chicken/turkey/ham on80

2 slices diet wheat bread90

with 1/6 avocado50

3 cherry tomato15

small salad with ginger dressing35

& sliced chicken50

crepe(37)

with fresh raspberries and black berries25

2 Tablespoons no fat whipped cream15

2 melba toast30

no fat cheese, 1 slice30

1 apple85

Oatmeal100

crepe (37)

5 hard candy100

1 fudgicle30

TastiDelight ice cream 8 oz80

Grand-total 1,174

Walk 4 miles- 3 of them in snow (385 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 16 2001, Friday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

4 oz.sautéed in spray butter100

1/3 portion eggplant parmesan200

onion & veggies in spray butter (0)55

shrimp50

1 small sweet potato103

1 teaspoon sesame oil10

garlic clove4

ginger 1

3 cherry tomato15

small salad with ginger dressing35

& sliced chicken50

crepe(37)

with fresh raspberries and black berries25

2 Tablespoons no fat whipped cream15

6 melba toast90

1 teaspoon peanut Wonder25

no fat cheese, 1 slice30

Oatmeal100

1/2  banana40

crepe (37)

with fresh raspberries and black berries25

2 Tablespoons no fat whipped cream15

Small salad with 3 cherry tomato

&ginger dressing50

3 hard candy60

3 ice pops45

Grand-total 1,459

Walk 6 miles in snow (600 cal expended)

Swim 1 mile (350 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 15 2001, Thursday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

4 oz. sauteed langostino100

small sweet potato103

1/4 cup wax beans10

onion & peppers (spray butter (0)15

1/2 teaspoon sesame oil20

garlic clove4

ginger 1

3 cherry tomato15

small salad with ginger dressing35

crepe (37)

with fresh raspberries and black berries25

2 Tablespoons no fat whipped cream15

5 melba toast75

2 Tablesspoon salsa10

1 teaspoon peanut Wonder25

no fat cheese 30

Oatmeal100

6 hard candy120

1 cupkashi70

1 cup skim milk80

3 ice pops45

Sub-total905

Grand-total 1,228

Walk 3.5 miles in snow (350 cal expended)

Swim 1 mile (350 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 14, 2001, Wednesday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

4 oz. grilled chicken230

small baked potato100

broccoli25

onion & peppers (spray butter (0)15

1/2 teaspoon sesame oil20

small salad35

jello with no-fat cream20

5 melba toast75

2 Tablesspoon salsa10

1 teaspoon peanut Wonder25

Oatmeal100

1/2 small cantaloupe75

2 hard candy40

2 cherry tomato10

2 ice pops30

4 raw almonds30

1/2 cup black berries25

Sub-total 865

Grand-total 1,187

Walk 5 miles in snow (500 cal expended)

Swim 1 mile (350 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 13, 2001, Tuesday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

5 oz. grilled salmon230

small sweet potato103

2/3 cup mixed veggies60

4 melba toast60

No fat cheese30

Oatmeal100

1/2 small cantaloupe75

1 hard candy20

1/2small chocolate piece30

small salad35

4 cherry tomato20

ice pop15

egg white omelet with100

onion & peppers (spray butter (0)

Sub-total 863

Grand-total 1,185

Walk 6 miles (500 cal expended)

Swim 1 mile (350 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 12, 2001, Monday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

4 oz. turkey breast120

2 slices diet whole wheat bread90

1/6 avocado50

4 melba toast60

1 teaspoon peanut butter Wonder25

No fat cheese30

Oatmeal100

4 oz. grilled chicken200

baked potato100

1/2 cup peas & carrots50

Honeydew sliver50

1 hard candy20

small salad35

4 cherry tomato20

Sub-total 950

Grand-total 1,272

I was fine until a half hour before bed. I had an unplanned 5 melba toast (75 cal), 2 Tablespoon mild salsa (10), 1/2 of a 30 cal fudgicle and 1/2 of a small orange (25) 

That's a total of 125 extra

New Grand Total1398

Walk 6.5 miles (550 cal expended)

Swim 1 mile (350 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

3-4-01 935 calories, walk 3.5 miles, 8 glasses water

3-5-01 1257 calories weights top and bottom, walk 6 miles, swim 1, 8 glasses water
3-6-01 1352 calories weights top and bottom, walk 6 miles, swim 1, 8 glasses water
3-7-01 1110 calories weights top and bottom, walk 3.5 miles, swim 1, 8 glasses water
3-8-01 1205 calories, weights top and bottom, walk 7 miles, 8 glasses water
3-9-01 1237 calories, weights top and bottom, walk 9 miles, 7 glasses water
3-10-01 1177 calories, walk 3.5 miles, 8 glasses water, swim 1

Average consumption is 1181.85 cal per day for the last 7 days and 41.5 miles walked, swam 4 miles, and work with weights 7 times this week. I lost 2.25 pounds this week. All this vigilance is paying off and is much easier when my successful calorie & exercise counting buddy, Pam, exchanges this information with me. Accountability helps to keep me from taking that one extra.item. Now at 130.75 

March 11, 2001, Sunday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

4 oz. turkey breast120

2 slices diet whole wheat bread90

1/6 avocado50

5 melba toast75

1 teaspoon peanut butter Wonder25

No fat cheese30

Diet jam20

Oatmeal100

2 oz. grilled flounder50

1/4 baked potato50

apple80

3 hard candy60

small salad with tuna50

dressing-ginger35

4 cherry tomato20

hot chocolate25

Sub-total 880

Grand-total 1,202

Walked 4 miles, weight training

2 fudgicle (one 40, one 30)70

oatmeal100

jello20

Grand Total 1,177 calories

Walk 3.5 miles (300 cal expended)

Swim 1 mile (350 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

3-4-02 935 calories, walk 3.5 miles, 8 glasses water

3-5-01 1257 calories weights top and bottom, walk 6 miles, swim 1, 8 glasses water
3-6-01 1352 calories weights top and bottom, walk 6 miles, swim 1, 8 glasses water
3-7-01 1110 calories weights top and bottom, walk 3.5 miles, swim 1, 8 glasses water
3-8-01 1205 calories, weights top and bottom, walk 7 miles, 8 glasses water
3-9-01 1237 calories, weights top and bottom, walk 9 miles, 7 glasses water
3-10-01 1177 calories, walk 3.5 miles, 8 glasses water, swim 1

Average consumption is 1181.85 cal per day for the last 7 days and 41.5 miles walked, swam 4 miles, and work with weights 7 times this week. I lost 2.25 pounds this week. All this vigilance is paying off and is much easier when my successful calorie & exercise counting buddy, Pam, exchanges this information with me. Accountability helps to keep me from taking that one extra.item. Now at 130.75 

March 10, 2001, Saturday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Vegetable soup small cup50

3 grilled scallops15

3 oz. grilled flounder50

1/2 baked potato100

3 grilled shrimp15

turnips50

salad with balsamic vinegar &60

1/2 oz feta cheese

fruit salad50

1 bread stick50

Sub-total 440

8 oz. TastiDelight ice cream 80

Samples at Costcos:

2 butter scotch hard candies40

1 piece ravioliwithout sauce40

3 cherry tomatoes15

1 oz chicken breast50

Sub-total 225

2 fudgicle (one 40, one 30)70

oatmeal100

jello20

Grand Total 1,177 calories

Walk 3.5 miles (300 cal expended)

Swim 1 mile (350 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 9, 2001, Friday

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Oatmeal100

Orange50

8 oz. TastiDelight ice cream 80

2 fudgicle (one 40, one 30)70

3 melba toast45

1 slice no fat cheese30

1 teaspoon peanut Wonder25

10 small shrimp in butter spray(0)60

small baked potato100

brocolli25

jello40

4 oz. turkey breast120

2 slices diet whole wheat bread90

1/6 avocado50

885

fudgicle30

Grand Total 1,237calories

Walk 9 miles (800 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 8, 2001, Thursday 

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

Oatmeal100

8 oz. TastiDelight ice cream 80

Salad with cherry tomatoes50

Albacore tuna in water, 1/4 cup-70

diet ginger dressing40

1 cup strawberries50

1/2 red pepper10

Sub-total 400

Chicken breast200

4 almonds30

small sweet potato118

brocolli25

jello40

413

2 fudgicle (one 40, one 30)70

Grand Total 1,205 calories

Walk 7 miles (600 cal expended)

I do 10 to 20 minutes of weight training every day.

Water 8 glasses

March 7, 2001, Wednesday 

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

no fat cheese30

2 melba toast30

turkey breast 2 oz 60

thin whole wheat bread 2 sl80

lettuce with 1 Tablespoon 18

diet blue cheese dressing

oatmeal100

1/2 banana40

8 oz. TastiDelight ice cream 80

438

Salad with cherry tomatoes50

Shrimp - 6 small 30

diet blue cheese dressing35

2strawberries20

egg-white omlette with35

onion, spray butter 12

red pepper20

small sweet potato118

320

fudgicle30

Grand Total 1,110 calories

Walk 3.5 miles (300 cal expended)

Swim 1 mile (350 cal expended)

Water 8 glasses

March 6, 2001, Tuesday 

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

1 small orange50

1 bagel300

pea soup without ham 16 oz300

jello40

690

Salad with cherry tomatoes50

shrimp- 6 small 30

diet blue cheese dressing35

2 melba toast30

1 teaspoon peanut butter Wonder 25

fudgicle30

200

8 oz. TastiDelight ice cream 80

Grand Total1,292 calories

2 fudgicles60

1352

Walk 6miles (450 cal expended)

Swim 1 mile (350 cal expended)

Water 8 glasses

March 5, 2001, Monday 

Breakfast:

1 cup rice puffs 50

1 cup MultiGrain Cherrios 110

1 cup no fat skim milk 80

2 oz. grapefruit juice 22

2 cups coffee with skim milk 20

1/2  banana 40

Sub-total 322

1 small orange50

Lean Cuisine Dumplings290

oatmeal100 

jello10

450

1.5 cup Salad with 1/2 red pepper 30

tuna70

ginger dressing20

turkey breast 2 oz60

2 sl thin whole wheat bread80

1 T salad dressing20

lettuce and 5 cherry tomatoes30

310

8 oz. TastiDelight ice cream 80

3 melba50

1 teaspoon peanut Wonder25

145

1 fudgicle30

Grand Total1,257 calories

Walk 6miles (450 cal expended)

Swim 1 mile (350 cal expended)

Water 8 glasses

March 4, 2001, Sunday ( I lost 2 3/4 pounds this week) Total lost since 6-19-2000 is 53.25 lbs.

Breakfast:

1 cup rice puffs                             50

1 cup MultiGrain Cherrios              110

1 cup no fat skim milk                   80

2 oz. grapefruit juice                     22

2 cups coffee with skim milk 20

1/2  banana                                 40

                                                  ______________

Sub-total                                         322

Salmon (farm raised) 4 oz.          200
                                    (I took the remaining 4 oz that I took home from yesterday)
sweet potato small150
1/4 small canteloupe50

1 cup Salad (15) with

1/2 red pepper (10 cal.)

& 2 T ginger dressing (40)
                     Salad total was 65

jello                                                   10

Sub-total465

oatmeal                                           100

turkey (white meat)60

with 1 sl thin whole wheat bread40

1/2 red pepper10

lettuce0

onion slice2

1 Tablespoon ginger dressing20

8 oz. TastiDelight ice cream 80

baked apple with sweet & low83

cinnamon and butter spray

1 fudgicles                                         30

Subtotal445

1 cup broccoli with red pepper 25

stir fired in spray butter (0)

GrandTotal935

Grand Total    1,247

Swam 1 mile (burned 350 cals)
walked 6.5 miles (burned 600 cals)
Drank 8 glasses of water

March 3, 2001, Saturday

Breakfast:

1 cup rice puffs                             50

1 cup MultiGrain Cherrios             115

1 cup no fat skim milk                   80

2 oz. grapefruit juice                     22

3 cups coffee with skim milk          30

1/2  banana                                 40

                                                  ______________

Sub-total                                         337

Salmon (farm raised) 4 oz.          200
                                    (I took the remaining 4 oz on the plate home. This was a triumph for me.)
mashed turnips                                50
cup vegetable soup                         50
mashed potato (3Tablespoons)    70
Salad with 4 olives (16 cal.)
& 1" sq. feta cheese(44 cal)
& 2 T ginger dressing (40)
                     Salad total was         110

3 hard candies                                 20
8 oz. TastiDelight ice cream           80

oatmeal                                           100
6 small shrimp                                   35
2 fudgicles                                         60
jello                                                    10
Grand Total    1,122

Swam 1/2 mile (burned 175 cals)
walked 10 miles (burned 850cals)
Drank 8 glasses of water

March 2, 2001 Friday

Breakfast:

1 cup rice puffs                                 50

1 cup MultiGrain Cherrios              115

1 cup no fat skim milk                       80

2 oz. grapefruit juice                         22

3 cups coffee with skim milk             30

1/2  banana                                      40

                                                  ______________

Sub-total                                       337

turkey 2 oz. sandwich                       60
2 slice thin whole wheat bread          80
1/2 Tablesp. low fat ginger dressing  10
5 cherry tomatoes                             25

small onion                                       12
egg whites                                        35
1/2 red pepper                                 10
bread                                               40
 Sub-total       278

Mini Meals

1.5 cups salad                                  20

1 Tablespoon ginger dressing            20

1/2 red pepper                                 10
tuna - water packed                          60
5 cherry tomatoes                             25

diet ice cream                                    80
cocoa                                                25
oatmeal with 1/2 cup raw oat           140
1/4 banana                                        20

5 melba toast                                     75
1 slice no fat cheese                           30
peanut Wonder butter 1 teasp.           25
1/4 cantaloupe small                          35

jello plus  1 teasp. cre                        20
tofu fudgicle                                       30
Sub-total                                        595

Total                                            1,240

Walked 9.2 miles
Water 7 glasses

March 1, 2001

Breakfast:

1 cup rice puffs                                 50

1 cup MultiGrain Cherrios              115

1 cup no fat skim milk                       80

2 oz. grapefruit juice                         22

3 cups coffee with skim milk             30

1/2  banana                                      40

                                                  ______________

Sub-total                                       337

Mini Meals

1.5 cups salad                                  20

1 Tablespoon ginger dressing            20

1/2 red pepper                                 10

2 slices no-fat cheese                        60

2 teaspoon salsa                               10

1 teaspoon peanut Wonder               25

jello without sugar                             10

Diet ice cream 8 oz.                          80

Oatmeal (start with 1/3 cup)            100

Before cooking

Jello                                                  10

Salad with McDonald's vinagrette      45

Red pepper                                       20

Subtotal                                           410

Grand total                                   1,077

EXERCISE & WATER CONSUMPTION

Walk Total is10.5 miles

Water 8 glasses (I finally did it)

___________________________________________________________________________________________________________________
CALORIE LOG FOR  13 WEEKS by the Week
12-5-00 to 12-11-00

12-5--00 1376 calories   walked outdoors  6 miles (600 calories) and swam 1 mile 350 calories
12-6-00 1335  cal  walked 5 miles at 10 F and swam 1 mile  (950 calories) extra for cold
12-7-00 1160   5 miles walk and 1 mile swim (950 calories)
12-8-00  1350 cal     6 mile walk and 1 mile swim (1,000 calories) +120 sit ups
12-9-00  1100     1.0 mile walk  & 60 sit ups (100 calories)
12-10-00 SUNDAY ate 1250 calories, walked 3 miles (300 cal) + 60 Sit ups
12-11-00 1250 calories walked 6 miles (600) and swam 1 (350) + 60 sit ups.

from 12-5 to 12-11 walked 32 miles, swam 5 miles, average daily calories 1260 (intake),
At Sunday weigh-in lost 1 pound.

12-12-00 to 12-18-00
12-12-00  1415 cal     walked 5 miles (500)
12-13-00  1200 calories walked 7 miles (700) 60 sit ups swam 1
12-14-00  1460 cal walked 4 miles
12-15-00  1060 cal  walked 7 miles 60 sit ups
12-16-00  1410 cal  walked outside 1 mil
12-17-00  1260  walked 7 miles, swam 1
12-18-0 1275 cal  walked 10 miles

total cal 12-12-00 to 12-18-00 9080 day average 1297 walked 41 miles total for week and swam 2or 3 miles
Lost 1 pound last week and 1/2 pound this week. I weigh 138.75 and have lost 147.5 pounds since June 19,2000. I want to weigh between 121 and 130.

12-19-00 to 12-25-00
12-19-0 1250 cal walked 9 miles
12-20-0 1355 cal walked 9 miles
12-21-0 1260 cal (traveled to LP, just walked in shopping center 1 mile)
12-22-0 1240 cal walked 8 miles
12-23-0 1360 cal walked 3.5 miles in 14F temp, swam 1 mile (350 cal) 60 sit ups
12-24-0 1200 calories walked 6 miles, swam 1 mile
12-25-0 1040 calories, walked 5 miles (temp 5F) 60 sit ups

From 12-19 to 12-25-00 I walked 41.5 miles and swam 2 miles. No weigh in this week.
Average calories consumed per day equal 1,244, and extra exercise equals 4,900 calories.

12-26-00 to Jan 1 2001

12-26-0 1260 calories, walk 6 miles (600), swim 1 mile (350)
12-27-0 1500 cal, just shopping
12-28-0 1185 cal, walk 4 miles, swim 1 mile, 120 situps
12-29-0 1425 cal, walk 6.5 miles
12-30-0 1320 calories, walk 2 miles, swim 1 mile
12-31-0 1050 calories, walk 6 miles
1-1-01       1395 calories, walk 6miles

From 12-26 to 12-31-00 I ate a daily average of 1305 calories and walked 30.5 miles  for 3050 calories and swam 3  miles ( for 1050 calories ). Extra exercise equals 4,100 calories.  Lost 1/2 pound since the last weigh in. Total loss to date is 48 pounds. Now 138.25 (goal is now 130)

Jan 2 2001 to Jan 8 2001

1-2-01 1315 calories, walk 4.5 miles
1-3-01       1430 calories, walk 6 miles
1-4-01       1265 calories, walk 8 miles
1-5-01       1295 calories, walk 7 miles
1-6-01       1065 calories, walk 5 miles, 60 sit ups.
1-7-01       1080 calories, walk 5.5 miles
1-8-01 1030 calories, walk 5.5 miles

From 1-2 to 1-9-01 I ate a daily average of 1213 calories and walked 41.5 miles for 4150 calories. Lost 1 & 1/2 pounds since the last weigh in. Total loss to date is 49.5 pounds. Now 136.75 (goal is now 130). Did eating less and not swimming help or is this an anomaly?

Jan 9 2001 to Jan 15 2001

1-9-01         1210 calories, walk 3 miles
1-10-01       1275 calories, walk 5.5 miles
1-11-01       1300 calories, walk 9.5 miles
1-12-10       1380 calories, walk 9.5 miles
1-13-01       1168 calories, walk 7 miles, swim 1mile (350 cal burn) 20 sit ups on othopod
1-14-01 1330 calories, walk 6 miles
1-15-01       1155 calories, walk 6 miles  (started weight exercises at 10 minutes per day)

From 1-9 to 1-15-01 I ate a daily average of 1260 calories and walked 46.5 miles for 4650 calories and 350 for swim makes 5,000 calories burned. Lost 1/2 pound since the last weigh in. Total loss to date is 50 pounds. Now 136.25 (goal is now 126). Will strength training help to lose weight by raising my metabolism?

Jan 16 2001 to Jan 22, 2001

1-16-01      1345 calories, walk 5 miles, weight , arms and sit-ups 10 min.
1-17-01      1285 calories, walk 10 miles, weight , arms and sit-ups 20 min
1-18-01      1225 calories, walk 6 miles, weight , legs and sit-ups 10 min, 1 mile swim
1-19-01     1200 calories, walk 2 miles, weights
1-20-01     1000 calories, walk 6 miles, on orthopod 40 swing-ups, weights upper, 60 sit-      ups
1-21-01     1260 calories, walk 3 miles
1-22-01     1260 calories, walk 6 miles, weights upper & lower body, 60 sit

From 1-16 to 1-22-01 I ate a daily average of 1225 calories and walked 38 miles for 3800 calories and 350 for swim makes 4,300 calories burned. Lost 3/8 pound since the last weigh in. Total loss to date is 50 3/8. pounds. Now 135 7/8 (goal is now 126). You can see that I am shaving the fractions closer to the bone.

Jan 23, 2001 to Jan 29, 2001

1-23-01 1230 calories, walk 6 miles, swim 1 mile, weight training top half
1-24-01     1160 calories, walk 3 miles, swim 1 mile, weight training top half, cross           country ski 2 miles.
1-25-01      1200 calories, walk 6 miles, weight training top half
1-26-01      1395 calories, walk 3 miles, weight training both top and bottom, downhill ski 2hrs.
1-27-01      1325 calories, walk 4 miles, weight training lower & upper
1-28-01      1385 calories, walk 7 miles, weight training lower & upper
1-29-01      1350 calories, walk 6 miles, weight training lower & upper

From 1-23 to 1-29-01 I ate a daily average of 1306 calories and walked 36 miles for 3600 calories and 700 for swimming 2 miles makes 4,300 calories burned. Lost 1 & 3/8 pounds, this Sunday, & since the last weigh in. Total loss to date is 51 3/4 pounds. Now 134.5 (goal is now 126). The weight training that I now do for over 10 minutes per day is increasing both my muscle and my appetite. I am getting stronger.

Jan 30, 2001 to Feb 5, 2001

1-30-01      1365 calories, walk 6 miles, weight training both
1-31-01 1485 calories, walk 9 miles, swim 1 mile, weight training both
2-1-01      1160 calories, walk 10.5 miles, weight training top half
2-2-01      1265 calories, walk 6 miles, swim 1 mile, weight training both top and bottom
2-3-01      1215 calories, walk 6 miles, 60 sit ups
2-4-01      1235 calories, walk 1.5 miles, 60 sit ups, weight training both top and bottom
2-5-01      1310 calories, walk 8 miles, 60 sit ups, weight training both top and bottom

From 1-30 to 2-5-01 I ate a daily average of 1306 calories and walked 36 miles for 3600 calories and 700 for swimming 2 miles makes 4,300 calories burned. Lost 1/2 pound, this Sunday, & since the last weigh in. Total loss to date is 52 1/4. pounds. Now 134 (goal is now 126).

Feb. 6, 2001 to Feb. 12, 2001

2-6-01 1325 calories, walk 6 miles, 60 sit ups, weight training both top and bottom
2-7-01 1345 calories, walk 6.5 miles, 60 sit ups, weight training both top and bottom
2-8-01 1290 calories, walk 5.5 miles, 60 sit ups, weight training both top and bottom
2-9-01 1485 calories, walk 8 miles, 60 sit ups, weight training both top and bottom Swim 1 mile
2-10-01 1140 calories, walk 6.5 miles, 60 sit ups, weight training both top and bottom
2-11-01 843 calories, walk 5.5 miles, weight training both top and bottom
2-12-01    1055 calories, 1/10 mile limping, weights

Average calories in the last 7 days are 1212 and walked 38.1 miles for 3810 calories and 350 for swimming 1 mile makes 4.160 calories burned. I gained .75 pounds this week! Now that losing is getting more difficult, I am taking a closer look at the accuracy of my calorie count for portions of fish which are not 3 oz., but 6 or more in some cases. Also my walking at 134 pounds takes up less than 100 calories per mile, although I try to compensate for this with arm movements while walking. The weight training on a daily basis is increasing my, strength, endurance and my appetite and maybe my weight I think more about food.

Feb. 13, 2001 to Feb. 19, 2001

2-13-01 1105 calories, 1/10 mile limping, weights top and bottom, walk 1/2 mile
2-14-01 1080 calories, weights top and bottom, walk 1/2 mile
2-15-01    1340 calories, walked 2 miles limping, weights top and bottom, SWIM 1
2-16-01    1140 calories, walked 1 mile limping, weights top and bottom, SWIM 1
2-17-01     1225 calories, walked, weights top, SWIM 1
2-18-01    1230 weights top and bottom, walk 6.5 miles

I ATE AN AVERAGE OF 1,112 IN THE LAST 7 DAYS (NOT COUNTING 2-18) AND WALKED 5 miles (500 calories), swam 3 miles (1050 calories). A total of 1,550 calories used in energy. In order to make use of my gain I ate breakfast before the weigh in on Sunday, and thereby changed my unbalancing starve-the-morning-before-weigh-in pattern. I gained 3 and 1/8 lb! Now I am 137 7/8. Maybe I need to walk 6 miles per day and eat less than 1300 just to stay the same?

BULLETIN
I have given out weekly food log forms, given to me by Julie Mawn, a
Long Island KOPS co-leader, to all, in my group who are willing to use them and started a group contest for the week: The best loser who completes the form this week will get a small prize that I will bring in on Sunday.

So far, with just an afternoon of logging in, I have discovered that my
regular morning "1 cup of Cherrios portion" with skim milk and 1/2
banana, for which I have been recording 250 calories, has actually grown
to heaping proportions, including a breakfast mélange consisting of 1/2
cup rice puffs (30 cal), 1 & 1/2 cup multi grain Cherrios (175),  and
garnished with 1/2 cup of a combination of 2 denser cereals --the boxes
are now gone-- for about another 100 calories, moistened by 1 cup of
skim milk (80). My reality check proves that I eat 395 calories of
cereal plus coffee with skim milk that comes to closer to 450 than the
250 calories I have been allotting to breakfast. This log is going to be
useful and fun, especially when I bring a scale to the restaurants that
I attend regularly. Paradise lost and probably regained awaits me.

I think that I may add this food saga and its ongoing outcome to my
www.permanentweightloss.org web site.

Last week, I pulled a muscle and could not expend my usual 4,000
calories per week walking. Additionally, I have been working out with
increasingly heavy weights
everyday for the past 4 weeks. Knowing that I would therefore register a
weight gain at yesterday's TOPS meeting, I decided to seize the moment
and shed some annoying behaviors that have helped to keep my registered
weight loss constant: I have now given up not eating on the morning of
weigh-in and wearing a very light weigh-in outfit.

Thus, last week, for the first time in 8 months, I gained 3/4 of a
pound, followed this week by a gain of 3 and 1/8 pounds.

All this happened during 2 weeks that I ate 1300 calories a day, did
weight training every day, swam 4 miles, and before the muscle pull, during
the first week, I even walked over 36 miles!

You can see why this food log is now particularly welcome. Now, that I
Am able to resume my walking schedule and have a more realistic 1,300 calorie
food intake, the weight is coming off again. Knowing that I was really eating more than I thought, I don't feel particularly deprived.

I ATE AN AVERAGE OF 1,112 IN THE LAST 7 DAYS (NOT COUNTING 2-18) AND WALKED 5 miles (500 calories), swam 3 miles (1050 calories). A total of 1,550 calories used in energy. In order to make use of my gain I ate breakfast before the weigh in on Sunday, and thereby changed my unbalancing starve-the-morning-before-weigh-in pattern. I gained 3 and 1/8 lb! Now I am 137 7/8. Maybe I need to walk 6 miles per day and eat less than 1300 just to stay the same?

Feb. 19, 2001 to Feb. 28, 2001

2-19-01    1105 calories, 1/10 mile limping, weights top and bottom, walk 6 miles
2-20-01    1450 calories, weights top and bottom, walk 7 &1/2 mile
2-21-01    1305 calories, walked 8 miles, weights top and bottom
2-22-01 1225 calories, walked 4.5 mile weights top and bottom, SWIM 1
2-23-01    1137 calories, walked 8.5, weights top
2-24-01 1060 calories weights top and bottom, walk 5.5 miles
2-25-01 1225 calories weights top and bottom, walk 3.5 miles

Lost 2 1/8 pounds on Sunday and my waist is 1" smaller (25",  if I pull in)

2-26-01 1260 calories weights top and bottom, walk 9 miles, swim 1
2-27-01 1445 calories weights top and bottom, walk 7.5miles
2-28-01 1195 calories weights top and bottom, walk 6.5 miles, 6 glasses water
3-1-01   1077 calories, weights top and bottom, walk 5.5 miles, 8 glasses water
3-2-01   1240 calories, weights top and bottom, walk 8.5 miles, 7 glasses water
3-3-01   1122 calories, walk 10 miles, 8 glasses water

Average consumption is 1224 cal per day for the last 7 days and 50.5 miles walked, and work with weights 6 times this week and better water consumption towards the end of the week (since Juanita and I started trading our logs)

I'm now sharing a food log with Juanita this week which is great for me and included here:
Wednesday 2-28 01
Here's what I ate and will eat tonight:
1 cup multi grain Cherrios                            115
1 cup puffed rice                                          50
1 cup no fat skim milk                                  80
1/2 banana                                                 40
2 cups coffee with skim milk                          20

10 shrimp scampi                                         50
less than 1 teaspoon butter                          35
8 oz diet ice cream                                       80
green salad with                                          15
2 Tablespoon. raspberry diet                          35
dressing
1/2 crust of small semolina roll                       75
5 whole grain melba toast                              75
1 slice diet cheese                                        30
1 oz turkey breast                                         30
diet hot chocolate                                         25
oatmeal                                                     100
baked apple made with fake
sugar and butter and real cinnamon
1 teaspoon diet Wonder peanut butter             30

I had 6 or 7 glasses of water and walked 6.5 miles and did a full set of upper and
lower weight training with 10 pound arm weights and 5 pound leg weights.

I also had no fat egg white omelet (30) with red pepper (20) and onion
(12) and 1 piece of 40 cal whole wheat bread. I will email to let you know.
And a
Tofu fudgicle                                                     30
Total for the day was 1122 calories eaten and about 600 burned by walking.

If you would like to e-mail your accounting, you may do so here.