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
