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