welcome back

I have started back on CR and have found some new ways that make not weighing everything. It's a welcome back to my loved style of feeling good again about myself. After my long absence and taking notes of what was not working and what is starting to work for me. I was in the mitts of changing my career over the last year. I have returned to Banking and now an officer at my local bank. As a financial service rep I am finally returning to my loved career. In my career I had 10 years in banking from teller to branch manager. Now after a long absence I am returning. I am happy to say, yes it is working for me. Now I would like to get started and work on my diet and exercise. I will start with breakfast and work my day into the diet routine.

Today's food diary

Morning exercise

1 Yoplait yogurt light (100 cal)

1 Vitatops vita muffin Banana Nut (100 cal)

Lunch/Dinner/evening

are not here due to work in progress.

I am working on breakfast first then

working on a system for lunch and dinner

while starting a new job.

Let's look at the breakfast breakdown:

Yoplait is my milk substitute and has the following:

0 fat, 85mg sodium 4%, 250mg potassium 7% , 19g carbs and 14g sugars 8%, 5g protein 10%

vitamin A 15%, calcium 20%, vitamin D 20%, phosphorus 15%

Vitatops in Banana Nut 100 calories

2g fat 3%, 0 cholesterol, 120mg sodium 5%, 50mg potassium 1%, 19g carbs 6%, 5g fiber 20%, 3g sugar, 4g sugar alcohol, 5g protein

vitamin A 50%, C 50%, calcium 2%, iron 50%, D 50%, E 50%, thiamin 4%, riboflavin 10%, niacin 4%, folic acid 50%, B12 50%, B6 50%, pantothenic acid 12.5% botin 50%, zinc 50%

After looking over the numbers, we made progress in getting some percentages close to 100% for the day in just breakfast. I was not a breakfast person in my younger days but I am trying to because it is true that breakfast makes a difference.

Now breakfast is quick but I do try to relax during breakfast at the table. We talk during breakfast and enjoy a conversation then we're both off to work. BK mentioned that he didn't want me to rush off quickly and instead enjoy a conversation at breakfast. I agreed and it is working out well.

potomac river

We took a Day Trip to Great Falls Park to see the Potomac River.

The park is quite nice with lots of parking. Kayak enthusiast and

bike riding with joggers all around. I took snap shots of the day

trip.

A mating pair of ducks wade through the river bed.

One of the Potomac River Locks dried river bed with snow drifts.



The walking bridge over one of the Potomac Falls river veins.

View from over the walking bridge.

A second bridge with another spectacular natural water fall.



Another bridge over a water in a mini canyon.

Final look out: Views of the wide Potomac River at Great Falls Park.

del monte peaches

I found Del Monte Cling Peaches with no sugar in a large 1 lb 3 oz glass jar. It reads 50% less sugar and 40 % less calories. I worked them in as a evening snack tonight.

Today's food diary

Late morning and had 8 hours sleep

Morning tea Lipton with Truvia and through out the day

1 cup expresso sometime during the day

1/2 hour full body stretching

125 g Trader Joe's European Style Plain Nonfat Yogurt

120 g Fresh sliced strawberries

Lunch

85 g Spring Mix Baby Greens

10 g Cranberries dried

5 g Walnuts

25 g Sliced Strawberries on top

2 T Raspberry Walnut Vinaigrette, 80 calories

Snack

1 bar Luna Peanut Butter

Dinner

198 g Atlantic Salmon

125 g Romaine lettuce torn

40g Sliced Strawberries on top

2 T Trader Joe's Champagne Pear Vinaigrette, 45 calories

Snack

50 g Del Monte Orchard Select Slice cling Peaches no sugar

1 Tall glass of cold tea

Night cap

1 cup of hot tea and Truvia for sweetness

While I look over paperwork

This is 940 calories: 97 grams carbs, 72 grams protein, 31 grams fat

Vit. A 440%, Folate 191%, B2 91%, B3 Niacin 120%, B5 106%.

B6 188%, B12 318%, Vit. C 212%, Vit. K 111%

Calcium 95%, Iron 133% Manganese 261%, Phosphorius 99%

Saturated Fat 9.4 g 47% of DV Low

Sodium 1220.2 81% of DV Medium

Omega-3 72% and Omega-6 22%

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

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

Trader Joe's Luna Bar

I have found that the Luna Bar is nutritious and a great all around bar to keep on hand. For a planed snack or and activity energy bar. I recently found it in Trader Joe's protein bar aisle. Specifically the Peanut Butter Luna Bar.

The stats on the bar: Protein 9 g (18% DV), Carb 25 g (8% DV), Cholesterol none, Sugars 12 g, Fat 6 g (9% DV).

More importantly the Vitamins and Minerals were surprising high: Vit. A 20%, Vit C 20%, Calcium 35%, Iron 30%, Vit K 10%, Thiamin (B1) 10%, Riboflavin (B2) 40%, Niacin (B3) 40%, Vit. B6 75%, Folate 100%, Vit. B12 25%, Pantothenic Acid 40%, Phosphorus 20%, Phosphorus 20%, Iodine 35%, Magnesium 10%, Zinc 35%, copper 10%, Manganese 25%, Chromium 25%, Molybdenum 25%.

All the above stats and vitamins and minerals for 180 calories.

I have a link to the Luna Bar. It is good reading when you look at the variety of flavors and minerals and vitamins in these bars.

If you were wondering if you can add an energy bar to your diet. Maybe the Luna Bar is a wise choice regarding the vitamins and minerals inclusive in these bars. The bar could help raise your daily vitamin and mineral requirements to 100%.

Today's food diary

Late getting up but had 8 hours sleep.

Morning tea "To Life" and Lipton Tea throughout the day.

1 cup expresso sometime during the day

1/2 hour full body stretching

125 g Trader Joe's European Style Plain Nonfat Yogurt

55 g Frozen Blueberries

Lunch

100 g Fresh Spinach, only 23 calories

15 g Cranberries dried

23 g Walnuts crumbled

2 T Raspberry Walnut Vinaigrette

Snack

1 bar Luna Peanut Butter

Dinner

190 g Atlantic Wild Caught Cod Fillet, baked tender with spices

100 g Fresh Romaine Lettuce

25 g Thin Sliced Strawberries on top

2T Trader Joe's Champagne Pear Vinaigrette, 45 calories

Snack, a smoothie for a fresh cold taste

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

Today's blend is 96 calories.

1 cup of ice

100 g Fresh Strawberries

45 g Trader Joe's European Style Nonfat Yogurt

40 g of half a banana

Night cap

1 cup of hot tea and Truvia for sweetness

While I look over paperwork.

This is 955 calories: 102 carbs, 73 grams protein, 31 grams fat

Vit. A 642%, Folate 235%, Vit. B2 109%, B12 271% Vit. C 167%,

Vit. D 74%, Vit. E 31%, Vit. K 499%

Minerals: Calcium 102%, Copper 133%, Iron 155%, Manganese 317%

Phosphorus 99%, Potassium 66%, Selenium 181%, Zinc 78%

Today's salt intake 798.7 mg 53% of DV Low

Saturated Fat 5.5 g, 27% of DV Low

Omega-3 is 180% Omega-6 is 54%

Meals and snacks are at 2 to 3 hours.

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

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

measurement

After digging out a sidewalk to lead to the cars. I took a measurement this afternoon. So before the nightfall of 5 pm and as the orange skies came upon us. Our final measurement was a incredible 29 inches accumulated from yesterday 10 am Friday, to 5 pm Saturday evening.

blizzard

We are held up at home after a snowy blizzard evening last night that lasted throughout the morning and quieted down finally this afternoon. Quite a beautiful picture of the neighborhood and the cars buried in the snow this morning around 10:30 am.

morning tea

As I was enjoying my Teavana Tea, my selection white tea "To Life". What a tasty tea to enjoy a nice morning. I found it in a quaint store in the Potomac area. The store named Teavana Tea had large loose tea leaf glass vats to choose from. The assistants opened the To Life container and a wonderful wiff and aroma surprised me. The freshness brought a smile.

Today's food diary

Morning tea "To Life" and also throughout the day

1 cup expresso sometime during the day

1/2 hour full body stretching and cardio

144 g Strawberries, Fresh

240 g Almond Breeze

This is 86.1 calories.

Lunch, easy few ingredients

100 g Costco Organic Spring Mix lettuce

10 g Walnuts

28 g Cranberries dried sweetened

2 hard boiled eggs sliced

2 T Raspberry Walnut Vinaigrette 80 calories

This is 386.6 calories.

Snack on the go

80 g Blackberries, fresh raw

This is 34.4 calories.

Dinner

170 g Artic Shores Cod Filets

65 g Shrimp weighed raw, cooked

2 lemon wedges

175 g Broccoli, frozen weighed, steamed

100 g Carrots, raw weighed, steamed

This is 293.8 calories.

Snack

135 g Blueberries frozen

50 g Plain Yogurt

This is 118.6 calories.

Nightcap

Something hot while I do paperwork

2 cups Teavana Tea "To Life" is low on caffein

This is 941 calories: 99 grams carbs, 70 grams protein, 31 g fats

Fiber content for the total day 23.8 grams

Vitamin A 923%, Vitamin C 287%, Vitamin D 99%

Vitamin E 114%, Vitamin K 168%

Minerals 75% Calcium (I will take a supplement make up 25%)

Iron 131%, Manganese 131%, Selenium 113%

Salt intake of 35% only of daily RDA, low in salt for the day.

Omega-3 is 353%, Omega-6 is 35%

If you have high cholesterol delete eggs & shrimp, replace with salmon.

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:carbs:fat

walking

I have started walking three times a week for health and exercise. Last Thursday I planned a trip to the post office about 45 minutes one way. There was still snow on the ground, so a couple of jackets, gloves, and Uggs shoes. On my way back I decided to walk through the city town center as a nice change in scenery. It was nice to enjoy seeing what has changed since I moved back east to Maryland from California. Some of the store fronts have changed but still the small town feeling in the town center was nice My total walking tour was 3 hours. Sometimes I enjoy browsing through REI walking tours as inspiration. REI Adventures, Hiking and Trekking Trips.

Today's food diary

Morning tea and also throughout the day

1 cup expresso sometime during the day

1/2 hour full body stretching and cardio

1 serving Whey Protein mixed with water after workout

This is 110 calories.

Mid-morning break

225 g Almond Breeze (40 calories for 8 oz cup)

1 serving Trader Joe's Oatmeal complete

This is 207 calories.

Lunch, easy few ingredients

100 g Spinach raw

10 g Walnuts

10 g Cranberries, dried sweetened

2 T Raspberry Walnut Vinaigrette

80 g Kirkland Salmon canned

This is 312 calories.

Snack, smart sweet easy snack

145 g Strawberries fresh ripe

60 g Plain yogurt

This is 93 calories.

Dinner

170 g Arctic Shores Cod Filets, covered baked

75 g Broccoli raw weight, steamed

125 g Carrots raw weight, sliced sticks steamed

1 pat Butter salted, full fat

This is 247 calories.

Snack

80 g Blueberries, frozen thawed

This is 41 calories.

Nightcap

Something hot to drink while I do paperwork.

2 cups of Tea, low caffein

This is 926 calories: 94 grams carbs, 72 grams protein, 30 grams fat

Vitamin-A 1,082%; Folate 118%, B-3 Niacin 95%, B-12 103%

Vitamin C 218%; Vitamin D 118%; Vitamin E 140%; Vitamin K 494%

Minerals: Calcium 98%; Iron 168%; Manganese 133%

Sodium 709 mg = 47% low sodium

Omega-3 315% and Omega-6 26%

Saturated Fats 7.3 g = low saturated fats

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