getting in swing

So, I am getting into the swing of things and hopping back on the CR way of things. Day two of morning exercising. I have a food diary for today and it's early in the day. I hope to stick with it. I have gained 10 lbs. I thought it was more, say 13 lbs. but I weighed myself and it is only 10. Yes, I did procrastinate on weighing myself. I think it is getting over accepting it. What do you think? I have updated food diary.

Today's food diary

Morning exercise

1 cup of decaffienated tea from Teavana called To Life

1 hr Fit TV channel 181: Star workout Marsala Workout

5 g or 1 serving Whey Protein mixed with water after workout

This is 110 calories.

Lunch, something easy that I can't mess up on

100 g Spinach raw

10 g Walnuts

20 g Dried Cranberries

2 T LaMaison Cherry Balsamic Dressing, Costco

2 oz of 57 grams Salmon by Kirland canned

This is 352.7 calories.

Snack

135 g Strawberries

60 g Banana

100g Plain yogurt full fat

This is 255.2 calories.

Dinner

3 oz Atlantic Cod

90 g French Green Beans

70 g Broccoli Florets frozen

70 g Carrots raw

5 Almonds chopped

2 Tbsp Lucini 10 yr Balsamico

The veggies are steamed then tossed with toasted chopped almonds and warmed balsamic vinegar.

This is 220.4 calories.

Snack and nightcap

100 g Blueberries

1 cup of To Life Tea by Teavana

This is 51 calories

This is 914 calories: 99 grams carbs; 73 grams protein; 31 grams fat

Vitamin A 757%; B12 70%; Vitamin C 183%; Niacin 73%

Vitamin K 490% from veggies

Calcium 59% take a supplement or drink fortified milk; Iron 86%

Manganese 151%, Copper 95%

Omega-3 122% and Omega-6 50%

Meals and snack are at 2 to 3 hours.

I use vitamins and mineral supplements on things I am low on.

Today's food diary=> 30:40:30 protein:carbs:fat

If you feel hungry eat more veggies at dinner and instead of snacking

and chewing, think about water or decaffeinated ice tea or hot tea.

chemo

My girlfriend jmr early this year found out she had breast cancer. It was around February when we went for the biopsy. There was a river of emotions since then and there were six chemo treatments. Wow, she just text me she just had her last chemo. Though I am on the east coast now, we are still close. There is something about the closeness of people when they think of each other. Do you coincidentally think of someone too? Her cancer was stage 4 on the left breast. During surgery they found the right was at stage 1. She then decided to remove both breasts during surgery. During quiet times like now I wonder how different she must feel, though necessary as it is, your body means so much to you. It is a modern facility in San Diego and very peaceful and relaxing for the patients. Just 5 years ago I had volunteered at Sharp Hospital on the 8th floor North in Oncology. This brought memories back to me. Volunteering for good causes is something a person should do at least once in life. The appreciation it brings to ones self is important to experience. She is now wearing a wig and still is looking fabulous *smile* .... and she's smiling too. Hopefully, after these chemo treatments her hair will grow back soon. My contribution has been emotional support and text messaging to keep in touch. She is a survivor. Today on Martha Stewart, the show was dedicated to breast cancer survivors. So hold close to your girlfriends, check yourself, and contribute to a healthy life i.e. CR and exercise, emotional supports of friends and family, and new acquaintances along the way. And in closing... in my thoughts "a peaceful life is all I ask".

greetings!

Greetings! After a long while I am returning home. I have moved back to the east coast to Maryland. Today I will be grocery shopping and restocking my pantry. Check out my Grocery Lookout on main page for current food prices for today. Let's start today with a hug and smile and that being healthy is for a happy life.

I have pictures and stories to catch up on and I will update on travels.

Hello... and yes, I did fall off the wagon on my CR journey. This morning I did wake up happy and so I did a half hour of Pilates with FitTV chanel 181. I am still unpacking and can't find a thing! So, I will improvise, ha ha *smile*.

I hope you are having a good day and I will also.

clams & pinot grigio

Gourmet magazine gave me an idea for dinner with clams in white wine. Clams are a good source of B-12 and iron for good health. I found an article that describes buying clams and cleaning them as well as preparation, click here. Also, I will be cooking them with Pinot Grigio wine that I enjoy drinking. Pairing this wine with seafood is recommended, here are notes on wine. This week I have changed the intensity of my daily exercise routine to a higher level. I will be including specific sculpting and abs exercises about 1-1/4 hrs alternating each day with 1 hour cardio whole body burns. Today is my third day and scheduled is cardio burn. I do feel the muscles feeling worked. So I alternate the day's exercises to rest parts of my body that need it.

Today's food diary

Morning tea and also throughout the day

1 cup expresso sometime during the day

1 hour Cardio Burn

1 serving Whey Protein mixed with water after workout

Lunch

Big Romaine Salad with Turkey Breast

140 g Romaine Lettuce

80 g Roma Tomatoe sliced

65 g Jenny 'O Turkey Breast smoked in strips

12 g Walnuts for crunch

2 T Wish-Bone Light Sweet & Spicy French, 50 calories

Snack

Smoothie for a humid day... to sip while I take a walk

I use a Kitchen Aid blender on High 10 seconds, Makes 16 oz.

This Smoothie is 150 calories and is very filling.

1 cup ice

145 g Strawberries fresh

60 g Plain Yogurt, full fat

62 g or 1 medium Banana

Dinner

Seafood Dinner, Clams with French Bread

2 pats Butter, full fat salted, cook garlic in butter briefly, then add spices

2 Cloves Garlic sliced and 1/4 Tsp red pepper flakes, salt and pepper

70 g Pinot Grigio Wine with 1 splash of water bring up heat

2 lbs Clams in shell steamed covered, 7-10 minutes

10 parsley sprigs chopped for garnish on seafood

1 T Parmigiano Reggiano Cheese grated over seafood dish

4" French Bread Plain or sourdough

=>Optional 1 glass of Pinot Gris wine, then add 122 calories 5 fl oz

Snack

70 g Blueberries

1 Tall glass of Iced Tea

Nightcap

Something hot to drink while I do paperwork

2 cups Tea and Stevia, decaffinated

This is 1,000 calories: 107 grams carbs, 78 grams protein, 28 grams fat

Vitamins-A 496%, Folate 115%, B2 101%, B3 128%,

B12 2802% this score is up from the clams in food diary

Vitamins C 192%

Minerals Copper 147%, Iron 325%

Omega-3 107% and Omega-6 40%

Meals and snacks are at 2 to 3 hours.

I use vitamins and mineral supplements on things I am low on.

Today's food diary=> 30:40:25:(5 alcohol) protein:carb:fat:alcohol

la jolla

Today's day trip was to La Jolla (la hoy ya), California which is 20 minutes north of downtown San Diego via freeway. This part of San Diego county is quite beautiful as well as a quiet coastal town. It has premium homes on the coastal way and has friendly occupants and visitors. A very low key place to visit. You will really enjoy your shore walk or picnic with gorgeous views. La Jolla has some nice executive homes with sweeping outstanding views. Click here to view La Jolla homes. On our visit there was La Valencia which is a hotel and restaurant. La Valencia I have visited and dined many times before.. and in their lounge I like to listen to their evening sounds i.e. modern jazz sometimes. Click here to view La Valencia Hotel and her amenities. It was a fun day walking and viewing one of my most favorite spots in San Diego.

The picturesque view of La Jolla Cove.


The entrance of La Valenica Hotel.


The boardwalk near La Jolla Cove.


Very old church named, "Mary, Star of the Sea Catholic Church".


A long shot view of our walk.


This is a remnant of Gaitorhead which is only the head now. The neck deteriorated a long time ago.


A quiet moment as a couple talks and views the bay.


A view out to sea as a wave comes in.


A closeup of a crevace along the shore.

rancho santa fe

Sightseeing today in Rancho Santa Fe. It is located in the north county of San Diego. It is not the average place to live but it was on our Trip List of things to see today. If you are wondering what an average home looks like. Here is a link of the homes for sale there presently, click here. We took a walk down the main street to window shop. We passed by The Inn and I took pictures of the long green and flowering walk way. The Inn is an historic place we visited on our day trip in Rancho Santa Fe.


Sitting and admiring the small garden on main street Rancho Santa Fe.


Mille Fluer a quaint restaurant and bar in the heart of small downtown Rancho Santa Fe.


A street view of The Inn and restaurant.


The walk way leading into The Inn.


Sitting while my girlfriend window shops.

today's my birthday

Today's my birthday and we went to Sea World in San Diego, California. Sea World is located on the bay and shore having a cool breeze. The temp outside was in the high 70's and was nice to be outside walking. I wore sunglasses and sunscreen. My shoulders did suffer a sunburn. Today's food diary took a vacation day from calorie restriction. Here's how the day went.

Today's food diary

Morning
Croissant and expresso coffee
Bottled water during walking

Lunch
At Sea World they did have a nice seafood menu.
Grilled glazed Salmon with grilled veggies and french fries
Diet drink
Cheese cake with cherries on top

Snack
Large soft Pretzel with cream cheese inside
Bottled water during walking in park.

Dinner around 9 p.m.
Asian Noodle Soup

Nightcap
Stayed up late to unwind from trip to Sea World
Alot of cold drinks from being outside and walking all day.
Diet Cranberry and Pomegranate juice and bottled water



Dolphins dancing.


Baluga whale jumping.


Two whales posing. Which one is Shamu?


Shamu jumping for visiting crowd.


View of small pond during our walk through park.


Rapids Ride the corkscrews move water next to the boat lift.


Wild boat ride on the rapids.


This was my lunch partner... patiently waiting for a handout.


Of course! I have pics of flamingos.


Whale smiling for the trainer.


High whale jump for the crowd.


Trainer's fun whale ride.


How fast can Shamu swim? Click picture for closer look at answer.


A passing jump and swim for the crowd.


Ominous view of remains of a Mega Shark's teeth.


The sign reviewing the Mega Shark's teeth.


Seal enclosure. From crowd, "Dude, you need to do something for food."


Seals swimming and feeding. The dude hasn't learned a trick yet, oh well.


Special Guided Tours. These children were singing and laughing. We followed for a while and laughed with them.


Penguins viewed behind glass on man-made cliffs and water.


Penguins



Penguins under water swimming.


Wild Arctive ride entrance.


Looking up to view shark passing by.


This time the shark shows off his teeth. Maybe it's time for feeding?

is coffee good for you

Dr. Nancy discusses with Mayo Clinic Dr. Hensrud and Nutritionist Keri Glassman regarding science and benefits of coffee. One part of the discussion noted antioxidents and fiber from coffee. Coffee in moderation has benefits, view clip here.

Today's food diary

Morning tea and also throughout the day

1 cup expresso sometime during the day

20 minutes Pilates Cardio, pilates machine

239 g or 1 cup of Cream of Wheat

2 T evaporated milk drizzled on top of cereal

Lunch

Salad with Chicken dressed with Blue Cheese Dressing

140 g Romaine lettuce

85 g Baked chicken shredded

12 g Walnuts

2 T Lite Blue Cheese Dressing by Litehouse

Snack

Smoothie for a muggy day

I use a Kitchen Aid blender on High 10 seconds, Makes 16 oz.

1 cup ice

135 g Strawberries fresh

60 g Plain yogurt, full fat

70 g or 1 medium banana

Dinner

Seafood baked together served with steamed veggies

113 g Arctic Cod frozen, baked with the shrimp

45 g Shrimp frozen, baked with Cod

2 pats Butter, full fat

100 g Carrots

85 g Broccoli

85 g Zucchini

Veggies are measured raw then steamed with variety of spices

Snack

110 g Blueberries

1 Tall glass of Iced Tea

Nightcap

Something hot to drink as I catch up on paperwork

2 cups Tea and Stevia, decaffinated

This is 1,000 calories: 105 grams carbs, 74 grams protein, 33 grams fat

Vitamins-A 1005%, B2 102%, B3 Niacin 193%, B6 95%,

Vitamin-C 249%, Vitamin-K 225%

Minerals Iron 217%, Copper 119%, Magnesium 101%

Manganese 205%, Phosphorus 106%

Lipids: Omega-3 275% and Omega-6 44%

Meals and snacks are at 2 to 3 hours.

I use vitamins and mineral supplements on things I am low on.

Today's food diary=> 30:40:30 protein:carb:fat

croutons

Ina Garten "Barefoot Contessa", cooks Roasted Chicken and Croutons, mmmmmmmm. She is one of my favorite chefs to watch. Watch Ina cook Roasted Chicken and Croutons as she describes her trip from Paris.

Today's food diary

Morning tea and also throughout the day

1 cup expresso sometime during the day

20 minutes Pilates Cardio, pilates machine

239 g or 1 cup of Cream of Wheat

Lunch

I had a craving for the crunch of Croutons and Caesar Salad

140 g Romaine Lettuce

115 g Chicken breast rotisserie baked yesterday, diced

15 g Walnuts

7 g Croutons by Fresh Gourmet Classic Caesar

1 T Litehouse Caesar, full fat thick dressing, diluted with 1 T water

Snack

Smoothie for my walk and chat drink on the go

I use a Kitchen Aid blender on High 10 seconds, Makes 16 oz.

1 cup ice

140 g Fresh Strawberries

50 g Plain yogurt, full fat

65 g or 1 medium Banana

Dinner

113 g Dijon Crusted Tilapia w/Oven Roasted Garlic by World Class

135 g Broccoli

1 T Parmigiano Reggiano Cheese grated over it

Snack

80 g Blueberries

100 g Almond Breeze, for Vitamin D and E

Nightcap

Something hot to drink as I read my Gourmet magazine

2 cups Tea and Stevia, decaffinated

This is 1,000 calories: 107 grams carbs, 75 grams protein, 33 grams fat

Vitamins-A 451%, Folate 129%, B3 Niacin 124%, Vitamin C 271%

Minerals Iron 216% Manganese 195%

Lipids: Omega-3 116% and Omega-6 48%

Meals and snacks are at 2 to 3 hours.

I use vitamins and mineral supplements on things I am low on.

Today's food diary=> 30:40:30 protein:carb:fat

you are not alone

I am a hopeless romantic and I still remember my first love through this song. One of my favorite songs is You are not Alone by Michael Jackson. Michael's funeral is this morning. I will fondly remember him.

I have found a clip of it, here it is.

"You are not alone" by Michael Jackson

Another day has gone

I'm still all alone

How could this be

You're not here with me

You never said goodbye

Someone tell me why

Did you have to go

and leave my world so cold

Everyday I sit and ask myself

How did love slip away

Something whispers in my ear and says

That you are not alone

For I am here with you

Though you're far away

I am here to stay

But you are not alone

For I am here with you

Though we're far apart

You've always in my heart

But you are not alone

'Lone, 'Lone, Why, 'Lone

Just the other night

I thought I heard you cry

Asking me to come

And hold you in my arms

I can hear your prayers

Your burdens I will bear

But first I need your hand

Then forever can begin

Everyday I sit and ask myself

How did love slip away

Something whispers in my ear and says

That you are not alone

For I am here with you

Though you're far away

I am here to stay

but you are not alone

For I am here with you

Though we're far apart

You're always in my heart

But you are not alone

Whisper three words and I'll come runnin'

And girl you know that I'll be there, I'll be there

For you are not alone

For I am here with you

Though we're far apart

You're always in my heart

You are not alone

For I am here with you

Though you're far away

I am here to stay

But you are not alone

for I am here with you

Though we're far apart

You're always in my heart

But you are not alone.....

Song by Michael Jackson

fireworks

Last night we watched fireworks from on top of our water tower almost 20 feet high in back end of our acreage. We have a well. I braved it through the climb up there and really never felt safe while sitting there. The neighbors sounded their excitement when a great burst and sparkle lit up the sky. I found a video on fireworks from last night. Though it's not from where I am it was nice to see. Fireworks July 4th, 2009 in New York City viewed.

Today's food diary

I am working on loosing a couple pounds that I gained recently. I have made progress but it's best to average it after a few weeks.

Morning tea and also throughout the day

1 cup coffee sometime during the day

20 minutes Pilates Cardio, pilates machine

130 g Gala Apple

Lunch

100 g Fresh Spinach

22 g Walnuts

2 T Raspberry Walnut Vinaigrette

Snack

A smoothie for a nice day while I walk the property.

I have a Kichen Aid Blender set on High for 10 seconds. Makes 16 oz.

1 cup ice

135 g Fresh Strawberries

50 g Plain Yogurt, full fat

75 g or 1 medium Banana

Dinner

Shrimp and veggies with Pomodoro Sauce

300 g Zucchini large dice or medium 2 inch sticks

50 g Onion large diced

242 g or 1 cup of Pomodoro Sauce homemade

207 g Extra Large Shrimp

5 g or 1 Tbsp of Grated Parmigiano Reggiano Cheese on top

This dinner makes a lot, ... enough for leftovers.

Snack

129 g Blueberries

7 Almonds

2 Glasses of Iced Tea

Nightcap

2 cups Hot Tea with Stevia, both decaffinated

This is 1,000 calories: 110 grams carbs, 76 grams protein, 33 grams fat

Vitamins-A 338%, Folate 112%, B2 102%, B6 101%,

Vitamin B12 100%, Vitamin C 203%, Vitamin K 437%

Minerals Cooper 186%, Iron 159%, Manganese 267%

Omega-3 231% and Omega-6 71%

Vitamin D 79% in food diary plus outside walking with hat, sunscreen

Meals and snacks are at 2 to 3 hours.

I use vitamins and mineral supplements on things I am low on.

Today's food diary=> 30:40:30 protein:carb:fat

summer foods

I recently went fruit shopping and a wealth of summer foods are on display. Kiwi, cherries, strawberries, blueberries and more. The summer foods and veggies aid in the reduction of the risk of stroke and type 2 diabetes and heart disease. Click here and read article on Summer Foods.

Today's food diary

I had gained a couple pounds recently and will compensate with exercise and food. Today may be low on the calorie side but evenly balanced between protein/carb/fat 30:40:30.

Morning tea and also throughout the day

1 cup coffee sometime during the day

20 minutes Pilates Cardio, pilates machine

28 g Whey Protein mixed with water after workout

Lunch

100 g Fresh Spinach

22 g Walnuts

10 g Cranberries

2 T Raspberry Walnut Vinaigrette

2 Tall glasses of Iced Tea

Snack

I made a fruit smoothie to enjoy on a warm day. Makes 16 oz serving.

I have a Kitchen Aid Blender set on High for 10 seconds.

135 g Fresh Strawberries

50 g Plain yogurt, full fat

100 g or 1 medium Banana

1 cup ice cubes

Dinner

Zucchini baked with Panko crumbs with olive oil and spices;

bake 425 F for 40 minutes or more

Use a white Cordon Bleu tart baking dish 10 inch which you will eat on.

Or, a baking dish you can bake and eat on.

200 g Fresh Zucchini sliced in slim wedges then cut 2 inches long

Light spray using Olive Oil Spray Pam which is easier

Add Spices Ancho Chili Pepper spice, Season Salt

10 g Panko Bread Crumbs sprinkled on top then lightly spray Olive Oil Pam

Bake zucchini for 40 minutes till crispy and golden brown

After baking then top with in the following order

91 g Grilled Chicken Breast shreded

65 g Roma Tomato diced small

1 T Balsamic Vinegar sprinkled on top, baking dish will sizzle.

Garnish lightly with parsley if desired, makes dish presentation look nice.

Optional grate lightly on top Parmigiano Reggiano, but add calories

Optional French Baguette bread served with it, but add calories

Snack

80 g Blueberries, great source of antioxidents

34 g Fresh Kiwi fruit, contains 35% of RDA of Vitamin C

2 Tall glasses of Iced Tea

Nightcap

2 cups Hot Tea with Stevia, both decaffinated

This is 900 calories: 102 grams carbs, 71 grams protein, 30 grams fat

Vitamins-A 353%, Folate 104%, B3 Niacin 107%,

Vitamin B6 109%, Vitamin C 215%

Minerals Copper 119%, Iron 86%, Manganese 248%

Omega-3 160% and Omega-6 70%

Meals and snacks are at 2 to 3 hours.

I use vitamins and mineral supplements on things I am low on.

Today's food diary=> 30:40:30 protein:carb:fat

food imposters

Eating good but what about packaging that says or looks like good food. Are the following items good for you? Fortified water or green pasta or packaging that says real fruit included. It depends on what the labels contents reveals. The Today Show had a clip on Food Imposters, please click. Search down page for video link that says Health Food Imposters located in middle of page and also the other videos are very interesting too.

Today's food diary

Morning tea and also throughout the day

1 cup coffee sometime during the day

20 minutes Pilates Cardio, pilates machine

125 g Fresh strawberries

115 g Plain yogurt

Lunch

Pastrami Flax seed bread sandwich

2 slices Flax seed bread with rye seeds, double toasted

60 g Roma tomato sliced

105 g Pastrami Beef

18 g Provolone Cheese

1 T Real Mayonaise

1 T Spicey Mustard, label reads neglible of zero carb/protein/fat, 5 calories

1 glass Pink Lemonade by Great Value, zero calories and sugar free

Snack

70 g Thompson Green Grapes

1 tall glass of Ice Tea, zero calories

Dinner

Big Salad with Salmon by Kirkland

100 g Fresh Spinach

12 g Dried Cranberries

165 g Kirkland Salmon with juices

Snack

84 g Blueberries

1 cup Ocean Spray Cranberry Pomegranate Juice, 5 calories, Splenda

Nightcap

5 g or 1 T Ghiradelli Plain Cocoa mixed with hot water, 18 calories

This is 1,000 calories: 109 grams carbs, 77 grams protein, 34 grams fat

Vitaimin-A 372%, B3 Niacin 151%, B-12 197%, Vitamin C 248%

Minerals Iron 156%, Manganese 190%

Meals and snacks are at 2 to 3 hours.

I use vitamins and mineral supplements on things I am low on.

Today's food diary=> 30:40:30 protein:carb:fat

food as fuel

Food is an important part of living well or it can be an addiction. In my life it is a support to healthy living in addition to exercise. Tammey Burns is on the Today Show and in her past food "was" and addiction and "now" is referred to "fuel" to her body. The mind can do wonderful helpful things in our life with positive thoughts. Read about Tammey Burns her New Life.

Today's food diary

Morning tea and also throughout the day

1 cup coffee sometime during the day

20 minuets Pilates Cardio, pilates machine

130 g Plain yogurt

132 g Fresh Strawberries

Lunch

100 g Fresh Spinach

18 g Walnuts

18 g Dried Cranberries

2 T Rice Wine Vinegar sweeten with Splenda, zero calories

165 g Salmon by Kirkland

Snack

125 g Blueberries

7 each Whole Almonds

Dinner

Shrimp with Pomadora Sauce served over veggies

100 g Extra Large Shrimp

250 g Pomadora Sauce

100 g Sliced Carrots

100 g Broccoli

100 g Sliced Zucchini

Snack

105 g Sliced Strawberries

1 Tall glass of Ice Tea

Nightcap

1 T Ghiradelli Plain Cocoa mixed with hot water, 20 calories

This is 1,000 calories: 106 grams carbs, 78 grams protein, 34 grams fat

Vitamin-A 945%, Folate 115%, B-12 157%, Vitamin-C 338%, Iron 162%,

Omega-3 170% and Omega-6 62%

Fiber 24.3 g 122% RDA for Fiber is 22 grams

Meals and snacks are at 2 to 3 hours.

I use vitamins and mineral supplements on things I am low on.

Today's food diary=> 30:40:30 protein:carb:fat

close-up of grapes growing

This is a close-up picture of some of the grapes newly forming on my vines.

champagne grape vines

I have Champagne grapes growing in the front yard near a side patio. I have recently pruned and fixed the trailing vines. If there are signs of insects I use an organic spray mix. In 2 gallons of water I add 2 tablespoons vegetable oil and 2 tablespoons organic dish soap and mix. I have a 2 gallon hand pump sprayer I purchased at Home Depot around $20 or so. If signs of white flies then spray underside and top of leaves once then follow one more time 3 days latter. Only spray if white flies are present. This mix disturbs the eggs and flies present. Waiting a few days then spraying again disturbs the newly hatched flies and stops the insect infestation.

Today's food diary

Morning tea and also throughout the day

1 cup coffee sometime during the day

40 minutes Pilates Level 2, pilates machine

28 g Whey Protein mixed with water after workout

Lunch

100 g Fresh Spinach

22 g Walnuts

29 g Dried Cranberries

2 T Raspberry Walnut Vinaigrette

1 Egg hard boiled

Snack

175 g Blueberries

150 g Almond Breeze drink

Dinner

98 g Slow Baked Chicken in Thyme-White Wine-Lemon wedges

140 g Broccoli

125 g Carrots

Snack

170 g Strawberries

1 Tall glass of Ice Tea

Nightcap

1 T Ghirardelli Plain Chocolate Cocoa mixed with hot water, 20 calories

This is 1,000 calories: 113 grams carbs, 77 grams protein, 34 grams fat

Vitamin D: Almond Breeze and gardening with hat, sunscreen

Vitamins: B2 Riboflavin 100%, B3 Niacin 115%, C 221%, E 98%, Folate 125%, Omega-3 168% and Omega-6 74%

Fiber 22.9 grams for today's food diary.

Meals and snacks are at 2 to 3 hours.

I use vitamins and mineral supplements on things I am low on.

Today's food diary=> 30:40:30 protein:carb:fat

close-up potted garden

harvest

Today is a good day to harvest some of the zucchini squash that have grown for dinner. The day before yesterday I laid down a drip system for the raised planter and down behind the potted plants then leading into the green house. In the future, I wanted to grow herbs and green onion inside the green house. Inside environment in the green house will protect the herbs from white flies and insects.

Today's food diary

Morning tea and also throughout the day

1 cup coffee sometime during the day

40 minutes Pilates Level 2, pilates machine

28 g Whey Protein mixed with water after workout

Snack

130 g Fresh strawberries

Lunch

100 g Fresh Spinach

17 g Walnuts

25 g Dried Cranberries

2 T Raspberry Walnut Vinaigrette

45 g Atlantic Salmon by Kirkland

Snack

186 g Green Granny Smith Apple

1 glass Iced Tea

Dinner

110 g Peek-a-Blue Chicken, Chicken breast & Blue Cheese sauce

served over veggies

65 g Zucchini Squash

150 g Broccoli

Snack

130 g Blueberries thawed

5 Almonds

1 glass Iced Tea

Nightcap

1 T Ghirardelli Chocolate Cocoa mixed with hot water

This is 1,000 calories: 112 grams carbs, 79 grams protein, 34 grams fat

Vitamin D: outside gardening with hat, sunscreen

Vitamin C 242%, Omega-3 144%, Omega-6 60%

Meals and snacks are at 2 to 3 hours

I use vitamins and mineral supplements on things I am low on.

Today's food=> 30:40:30 protein:carb:fat

garden

I had planted the garden from seeds not too long ago. The zucchini squash plant has yellow blooms and now is starting to show a few small squash growing. The tomato plants are starting to flower now too. There is also flowering moss roses blooming, pictured.

Today's food diary includes an Italian dinner with Chardonnay White wine.

Today's food diary

Morning tea and also throughout the day

1 cup coffee sometime during the day

20 minutes Pilates Cardio, pilates machine

1 Large hard boiled egg

Lunch

100 g Spinach fresh

17 g Walnuts crumbled

15 g Cranberries dried

2T Raspberry Walnut Vinaigrette, 80 calories

115 g Atlantic Salmon by Kirkland

Snack

100 g Blueberries

100 g Almond Breeze, a vitamin D source

Dinner

200 g Jumbo Shrimp in Italian pomadoro sauce

1 serving Penne Rigate Pasta

100 g Chardonay White Wine, I may have more then will add calories

Snack

50 g Strawberries

1 glass Plain cold Iced Tea

This is 1,000 calories: 95 grams carbs, 65 grams protein, 30 grams fat

Vitamin D: Almond Breeze, gardening with hat and sunscreen

Vitamin B3 and B12 over 113%, Folate 104%

Omega-3 at 128%, Omega-6 at 47%

Meals and snacks are at 2 to 3 hour's

I use vitamins and mineral supplements on things I am low on.

Today's food=> 27:39:28:07 protein:carb:fat:alcohol

view of garden

                 

movies and popcorn

We're going to the movies and I love popcorn. So I wanted to have more than a handful and work it into the food diary. Movie popcorn is popped in oil and I prefer no salt or butter.  We're viewing the new movie Star Trek at the early mattenee show. We're taking time today to have some fun. Shouldn't life have some fun in it? and often too.

Today's food diary

Morning tea and also throughout the day

1 cup of coffee sometime during the day

20 minutes Pilates Cardio, pilates machine

28 g Whey Protein mixed with water after workout

Lunch

100 g Spinach fresh

20 g Cranberries dried

2 T Raspberry Walnut Vinaigrette, 80 calories

95 g Canned Salmon by Kirkland

Movie Snack

We're watching Star Trek today at the Edward's Theaters

36 g or 3-1/4 cups Popcorn and no salt or butter

Dinner

113 g Baked Salmon in Creamy Dijon Sauce

165 g Broccoli

90 g Brown Rice

Snack

118 g Blueberries

This is 1,000 calories: 105 grams carbs, 80 grams protein, 34 grams fat

Vitamin D: Gardening outside with hat and sunscreen

Vitamin C 154%, Folate 114%, Iron 92%, and Omega-3 and Omega-6

Meals and snacks are at 2 to 3 hours

I use vitamins and mineral supplements on things I am low on.

Today's food => 30:40:30 protein:carb:fat

antioxidants in blueberries

The benefits of blueberries are found in two articles I've recently read. The first article describes blueberries as a Superfood.   Blueberries have health benefits such as positive effect on nervous system, increase cognitive functions and reasoning as well as increase muscle function and regeneration.  Also, within another article eating 2/3 cup of blueberries gives you more antioxidants than several servings of apples and squash.  I like to buy my blueberries at Costco where they are in large volumes for savings. My visit yesterday for my local grocery lookout price was 10lbs for $10.49 Blueberries frozen. Other great antioxidant foods 2-1/2 lbs for $3.79 Spinach and 48 oz (1,360 g) for $7.79 Craisins sweetened dried Cranberries.

Today's food diary

Morning tea and also throughout the day

1 cup coffee sometime during the day

40 minutes Pilates Level 2, pilates machine

28 g Whey Protein mixed with water after workout

Snack

140 g Strawberries fresh

Lunch

100 g Spinach fresh

15 g Walnuts 

25 g Cranberries dried 

45 g Salmon

Snack

176 g Granny Smith Apple

Dinner

100 g Peek-a-Blue Chicken 

This is a chicken breast with blue cheese sauce served over cooked broccoli

190 g Broccoli

Snack

130 g Blueberries thawed

7 Almonds

Nightcap

1 T Cocoa mixed in hot water, 20 Calories

This is 1,000 calories: 112 grams carbs, 80 grams protein, 34 grams fat

Vitamin D: Almonds and gardening outside with hat, sunscreen

Fiber 22.7 grams, 273% Vitamin C, 150% Omega-3, 62% Omega-6

Meals and snacks are at 2 to 3 hours

I use vitamins and mineral supplements on things I am low on.

Today's food=> 30:40:30 protein:carb:fat

Pilates: Short Spine

In my Level 2 Pilates routine includes the short spine exercise. Nice stretch to the lower back and back of legs. Today's workout included the Cardio rebound and then stretches including the short spine.

Today's food diary

Morning tea and also throughout the day

1 cup coffee sometime during the day

20 minutes Pilates Cardio rebounder, pilates machine

28 g Whey Protein mixed with water after workout

Lunch

100 g Spinach fresh

25 g Cranberries dried

5 g Sunflower Seeds

95 g Salmon canned by Kirkland

2T Raspberry Walnut Vinaigrette

Snack

145 g Strawberries fresh

5 Almonds

Dinner

113 g Tilapia Lemon Piccata by World Catch

100 g Brown Rice

with Cherry Tomato Parsley Mazzarella Salad

and option to add dressing but add in the calories

150 g Cherry Tomatoes, small sized cut into halves

20 g Parsley flat leaf Italian, chopped finely

16 g Mazzarella micro-planed or finely shredded

Snack

100 g Blueberries thawed

97 g Strawberries fresh

Nightcap

1 T Hot Cocoa in cup of hot water, Ghirardelli Cocoa & Splenda, 20 calories

This is 1,000 calories: 107 grams carbs, 81 grams protein, 34 grams fat

Vitamin D: Almonds and gardening outside with hat, sunscreen

Vitamin C 245% and Iron 107%

Meals and snacks are at 2 to 3 hours

I use vitamins and mineral supplements on things I am low on.

Today's food=> 30:40:30 protein:carb:fat