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