sunshine

It's a cool 58 degrees this morning but the sunshine outside makes you want to jog out there. It will warm up to at least 76 degrees later today. I live in a climate that is warmer than most in the US so that being outside is possible. Outdoors brings into the body vitamin D into my system. Starting this month I am including at least 30 minutes or more of sunshine into my health diary. Lately, I scheduled in picking oranges for fresh orange juice, reading outside an hour or more and gardening.  Things are flowering now as my geraniums are looking fantastic.

Morning tea and also throughout the day

20 minutes Pilates Cardio

10 minutes shoulder exercises

28 g Whey Protein vanilla flavor mixed with water after workout

Lunch

100 g Spinach

20 g Walnuts

17 g Cranberries dried unsweetened

2 tbsp Raspberry Walnut Vinaigrette, 80 calories

40 g Chicken breast

Snack

150 g Plain yogurt

75 g Blackberries fresh raw

80 g Blueberries frozen thawed

50 g Strawberries frozen thawed

Dinner

113 g Tilapia Lemon Piccata by World Catch 1 packet

175 g Broccoli

100 g Brown Rice

This is 955 calories: 102 grams carbs, 77 grams protein, 33 grams fat.

Fiber 123%   Sunshine: 3 hr 15 minutes -  outside shade and sun

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

Today's food, protein:carb:fat 30:40:30      The goal is 30:40:30