ice cream

We had errands to run today. So today's outing included a scoop of ice cream.  I wanted to work it into the food diary and yes I did do that. CR lifestyle does not incumber my food choice, I just work it in. Especially if it is something fun that I can work on having.

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

115 g Tomato wedges

15 g Cranberries dried

11 g Walnuts crumbled

1 Hard boiled egg

2T Raspberry Walnut Vinaigrette

Snack

1 Scoop Pecan Praline ice cream

Dinner

100 g Chicken Caciatore lite version

100 g Egg noodles

100 g Cauliflower

Snack

74 g Blueberries

145 g Almond Breeze

Nightcap

1 T Cocoa plain with Splenda, CR Hot Cocoa 20 calories

This is 1,000 calories: 107 grams carbs, 78 grams protein, 34 grams fat

Vitamin D: Almond Breeze and gardening outside with hat, sunscreen

Vitamin C 100% and 97% Omega-3 and 45% Omega-6

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

grocery lookout

Seeking the best for less so I added the Grocery LookOut to my blog.  I have found being cost effective in shopping makes staying on CR easier.  I have frequented the Costco warehouse stores in our area within 5 to 10 mile radius.  There is a membership fee to join but the cost savings is tremendous over the year.  Groceries at the nearby regular grocery stores have smaller container quantities and it makes it expensive for small 8 oz fruit cartons opposed to a 5 lb. bag of blueberries. Fresh strawberries at $5.99 for 5 lbs is a great buy and if I can find it cheaper the better. It's nice to see Costco rotates seasonal fruits and vegetables plus the usual staples you like to munch on. There are many items to find there.

Today's food diary

Morning tea and also throughout the day

40 minutes Pilates Level 2 workout, pilates machine

28 g Whey Protein mixed with water after workout

Lunch

100 g Spinach fresh

130 g Tomatoes 

20 g Cranberries dried

12 g Blue Cheese crumbled on top

2 T Raspberry Walnut Vinaigrette, 80 calories

Snack

100 g Strawberries

Tall cold glass of Ice Tea

Dinner

84 g Chicken Mornay with Parmesean sauce

served over broccoli

155 g Broccoli

Snack

134 g Blueberries

125 g Almond Breeze

This is 1,000 calories: 107 grams carbs, 79 grams protein, 34 grams fat

Vitamin D: Almond Breeze and gardening outside with hat, sunscreen

Vitamin C at 211% Vitamin E at 83%

Meals and snacks are at 2 to 3 hours

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

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

today's view

I believe exercise should be part of a daily lifestyle.  I choose Pilates as mine. Pilates strengthens your core and lengthens your muscles.  Using coordination and breathing exercises pilates also relaxes your mind.  Exercises strengthen and lengthen your muscles during the routine and at cool down.  Here are some exercises to try out.  I use my weight with 2 resistance bands on these exercises: bicep and pectoral curls.

Here is my Aero Pilates Machine

Here is a great bicep exercise=> Rowing:Bicep Curls



Here is a great pectoral exercise=> Rowing:Pectoral Pulls


I do my Pilates Level 2 exercises one day then Pilates Cardio the next. I try to jazz it up by using different resistance bands or different Levels 1 or 2 that day.  

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

21 g Walnuts

20 g Cranberries dried

2 T Raspberry Walnut Vinaigrette, 80 calories

1 Hard boiled egg

Snack

135 g Blueberries

175 g Almond Breeze, source of Vitamin D

Dinner

95 g Chicken Teriyaki

100 g Brown Rice

100 g Stir-fry veggies mushrooms, red bell pepper, broccoli

Snack

120 g Strawberries

1 T Cocoa, CR Cocoa mixed with hot water

This is 1,000 calories: 108 grams carbs, 78 grams protein, 34 grams fat

Vitamin D: Almond Breeze and gardening outside with hat, sunscreen

Omega-3 vitamins at 156% and Omega-6 vitamins at 71%

Vitamin C at 163% and Vitamin E at 90%

Meals and snacks are at 2 to 3 hours

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

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

treadmill stress test

I had my Treadmill Stress Test this morning to check my heart.  The office had the most innovative and up-to-date technology. After my treadmill results the cardiologist Dr. said my heart is good and cleared me for exercise.  The assistant and doctor said I am very fit due to exercising every day.  Here are the stats Blood Pressure BP and Heart Rate HR

Stats taken prior to going onto treadmill stress test.

Supine (laying down) BP 108/70; HR 66

Standing after laying down BP 90/64; HR 78

BP and HR on Treadmill slowly working up to running

Stage 1, 10% grade 3 minutes BP 120/68; HR 96

Stage 2, 12% grade 6 minutes BP 130/64; HR 124

Stage 3 14% grade 9 minutes BP 146/64; HR 160

Stage 4 16% grade 9-1/2 minutes BP 146/64; HR 171

Stage 5 16% grade running 3 minutes BP 146/64; HR 172

Recovery Resting Rate sitting down BP and HR

1 minute after Treadmill test BP 138/50; HR 146

3 minutes after Treadmill test BP 120/40; HR 116

5 minutes after Treadmill test BP 100/50; HR 108

Today's food diary

Morning tea and also throughout the day

1 cup coffee sometime during the day

Exercise routine after doctor's appointment returning at home

20 minutes Pilates Cardio rebounder, pilates machine

28 g Whey Protein mixed with water after workout

Lunch

100 g Spinach raw

10 g Walnuts crumbled

25 g Cranberries dried

2T Raspberry Walnut Vinaigrette, 80 calories

85 g Salmon canned by Kirkland

Snack

100 g Blueberries fresh

4 Almonds

Dinner

113 g Tilapia Lemon Piccata by World Catch

100 g Brown Rice

100 g Broccoli

Snack

111 g Blueberries

100 g Strawberries

1 cup CR Cocoa, 1T Cocoa mixed with hot water

This is 1,000 calories: 108 grams carbs, 79 grams protein, 34 grams fat

Vitamin D: Almonds and outside gardening with hat, sunscreen

Meals and snacks are at 2 to 3 hours

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

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

easter sunday

This is Easter Sunday and it's sunny and the air is cool and fresh. I worked out early this morning and am appreciating the solitude right now. I'm glad it's part rural here where you can see and hear nature which has a calming affect in my life here. I will be walking around the backyard which is 2 acres looking at my fruit trees and my new container garden in front of my green house.

Today's food fair to Easter

Morning tea and also throughout the day

1 cup coffee sometime during the day

20 minutes Pilates Cardio rebounder, pilates machine

150 g Almond Breeze, which is a source of vitamin D

Lunch

100 g Spinach raw

14 g Cranberries dried unsweetened

12 g Walnuts crumbled

2 T Raspberry Walnut Vinaigrette, 80 calories

Snack

115 g Blueberries fresh

7 Almonds

Dinner

This is unusual for me and I included red meat today

210 g Beef Rib Eye Roast

160 g Baked Potato

45 g Acorn Squash mashed

100 g Iceburg lettuce

4 g Sunflower seeds over salad

2 T Wishbone Lite French, 50 calories

Snack

75 g Blueberries fresh

1 T Cocoa plain and hot water, CR Cocoa 20 calories

This is 1,064 calories: 111 grams carbs, 77 grams protein, 36 grams fats

Vitamin D: Almond Breeze drink and outside gardening with hat, sunscreen

Meals and snacks are at 2 to 3 hours

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

Today's food protein:carb:fat 30:40:30

Note today's food has 83% vitamins and 84% minerals daily requirements and includes Omega-3 and Omega-6 before adding supplement pills of vitamin and minerals to my diet today.

container gardening

I am a novice in gardening and by any means not a professional at it but we have a beautiful mature 2+acres of fruit trees and sorts.  I have a beautiful free standing greenhouse with 6 long slanted 1 ft wide x 6 ft tall windows facing south. I wanted to start seedling inside but since frost is not expected, I started the seedlings in their appropriate containers. Some very large containers to smaller clay pots for my container garden. I have a raised bed adjacent but are preparing the soil for future use.  I have planted a variety of tomato that grows not too tall about less than 2 feet in the large round containers.  Also, a zucchini squash in a medium large container. Experimented in planting in many regular containers with floral varieties for splash of color here and there. Exciting news this morning.  The crowning of the zucchini squash plant is apparent now.  A thick leaf and stem coming through the soil. I feel like a proud mother *smile*.

Today's food diary

Morning tea and also throughout the day

40 minutes Pilates Level 2 workout, pilates machine

28 g Whey Protein vanilla flavor mixed with water after workout

Lunch

100 g Spinach raw

15 g Cranberries dried unsweetened

21 g Walnuts

2 T Raspberry Walnut vinaigrette, 80 calories

50 g Tuna Albacore, protein

Snack

115 g Blueberries

10 Almonds

Dinner

113 g Tilapia Dijon Encrusted by World Catch

100 g Brown rice

100 g Broccoli

Snack

144 g Strawberries

1 T Cocoa mixed with cup of hot water, CR Cocoa, 20 calories

This is 983 calories: 104 grams carbs, 80 grams protein, 34 grams fats

Vitamin D: Outside 40 minutes gardening with hat and sunscreen

Meals and snacks were at 2 to 3 hours

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

Today's food, protein:carb:fat 30:40:30

I almost passed out

I haven't wanted fast food nor do I want fried food. And, now I have confirmed that I really enjoy and appreciate my food lifestyle even more! I almost passed out when I saw, This is Why you're Fat! Now look... and get back to me. Am I right or Am I right, you almost passed out. It is alarming how food can be outrages with people wanting more and not giving a thought that it may be really, really, really bad for you.

Calorie Restriction on Oprah Show

The Oprah show had information on Calorie Restriction. That was exciting!  Joseph Cordell on  Calorie Restriction. Hopefully, a positive insight for people who want to learn more about Calorie Restriction Optimal Nutrition. CRON for a healthy long life.

Today's food diary

Morning tea and also throughout the day

20 minutes Pilates Cardio workout, pilates machine

Dutch Baby at Pancake House with lemon and butter

2 cups Coffee

Lunch

142 g Atlantic Salmon

190 g Green Apple

Snack

125 g Fresh Strawberries

Dinner

100 g Spinach raw

2 Tbsp Raspberry Walnut Vinaigrette

120 g Baked Cod with lemon and thyme

Snack

125 g Fresh Strawberries

130 g Almond Breeze

This is 932 calories: 95 grams carbs, 68 grams protein, 31 grams fats

Vitamin D from Almond Breeze and gardening outside 1-1/2 hrs

Meals and snacks were every 2 to 3 hours

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

back again

I am on the routine of weighing food and being on schedule.

Morning tea and also throughout the day

40 minutes Pilates Level 2 Workout, pilates machine

28 g Whey Protein vanilla flavor mixed with water after workout

Lunch

100 g Spinach raw

18 g Walnuts

14 g Cranberries dried unsweetened

2 tbsp Raspberry Walnut vinaigrette, 80 calories

Snack

100 g Original Natural Plain Yoghurt, Mountain High

50 g Frozen Blueberries thawed

Dinner

113 g Wild Salmon encrusted sundried tomato by World Catch

100 g Brown rice

100 g Broccoli, frozen then heated, no salt

Snack

5 almonds 

1 Tbsp cocoa mixed with a cup of hot water, CR Cocoa, 20 calories

This is 861 calories: 91 grams carbs, 68 grams protein, 29 grams fats

Vitamin D: Outside 40 minutes gardening mowing some of the lawn.

Meals and snacks were every 2 to 3 hours.

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

food lifestyle

For me, "catching notice" when food is seeming creeping into my mouth and onto the scale. I know that one to two pounds is an important change when the scale goes up. So what was it? Yes, I do know, it is getting not enough sleep for me triggers an eating reaction. Friday night I did not sleep until 3:30 am which is way too late. I got up three hours latter and started my day Saturday at 6:30 am. I exercised as usual and started working around the house. Sleeping for me is at least 8 hours to feel great.  Having less sleep and feeling quite lousy to feeling food to pep me up ends up in eating too much. It is important to get enough sleep to feel great and have stamina to have a great day. 

How many times do you feel that you need a food pick me up? Why is that? It may be that you may have not had rested and am tired then need to eat to feel better. Or you really need to have a food schedule to help yourself out. I get that response. So it is also important to eat throughout the day with your lifestyle. Everyone is different. I have a morning that is quiet and then my day goes into gear starting with exercise then assigned work I need to get done and ends in resting in the evening then sleep. My food is light in the morning then two meals with a snack within 2 hours to stave hunger and unscheduled food mishaps. Knowing your daily-life-style will help decide what kind of food lifestyle you need for a great day.

sunny day with a twist

Sunny day with a twist of reality! 

I decided today to go back to weighing food in= 30 protein:40 carb:30 fat with the help of Cronometer software. It is more useful calorie and nutrient consumption wise to at least really know what I have eaten. I am as well taking my vitamins and fiber too. I do eat 2 meals and 2 snacks starting as lunch, snack, dinner, snack.  When I rise, I quietly have hot tea and 1 cup of 50/50 juice.  50/50 juice is 1/2 cup fresh squeeze juice and 1/2 cup cold bottled water.  This brings up my blood sugar for the morning. Following thereafter with resistance pilates performer machine exercises: 20 min. jump cardio board, then next day 40 min. level 2 pilates resistance machine exercises. Pilates on performer machine: core strengthening and stability, balance muscle strength with resistance, while no high stress impact on joints at all... truly an exercise for life. 

In two weeks I will visit my Dr. K and check my blood pressure and weight. I know I am doing well with my weight and am within 3-4 lbs. within my weight at age 27.  I have a reunion in October, in the fall. Hopefully, I will be at class senior weight about 12 lbs less or so. Don't we always wish we can make it down to our high school senior class weight! ha ha *smile* but I really do and I will be persistent or rather consistent with my nutrition and exercise. Wish me well.

will power

Lately, I have tried out not rigorously weighing food. I wanted to see if my food choices would change if I didn't weigh my food.  I found that I have portion control. It was easier to have two normal meals a day and portion the plate as three-fourth vegetables and fruits with the remainder protein i.e. fish. I am still exercising daily with pilates performer machine, cardio one day alternating with pilates level 2 performer workout.

I had a check-up lately and my blood pressure is higher but my blood work was all fine.  My physician wanted me to lower my weight by 12 pounds. Keeping on my CR regime is good and really "will power" to keep up is fine.  If I have for example canned salmon and a green apple and a salad, I am fine and satiated.  If I do eat too much today then the next day I go back to CR and balance it out that day right away.  No guilt, just a renewed will power to go on.

valentine's dinner

It's valentine's day and I'm cooking seafood today.

Lettuce Wrappers with Shrimp

1 tbsp peanut oil

1 pound large shrimp peeled deveined, large chunky chopped

1/2 cup finely chopped celery

1/4 cup water chestnuts, chopped

1 clove garlic minced

1 tsp finely grated ginger

1 tbsp hoisen sauce

1 tbsp light soy sauce

1 tbsp rice wine vinegar

8 large leaves Boston lettuce

garnish lightly with toasted chopped peanuts

Heat oil med/high heat. Add shrimp and stir-fry till opaque. Remove set aside.  Stir-fry celery, water chestnut, garlic and ginger till crisp and tender. Add shrimp cooked earlier and add in hoisen sauce, light soy sauce and rice wine vinegar.  Cook till heated through and hot.

Serve: Divide cooked shrimp entree into 8 lettuce leaves and garnish lightly with toasted chopped peanuts. A serving is 2 prepared shrimp lettuce entrees. Recipe makes 4 servings.

Nutrition: per serving 80 calories, 6 g fat, 1 g saturated fat, 2 g protein, 6 g carbohydrate, 2 g dietary fiber, 0 mg cholesterol, 210 mg sodium.

I saw this South Beach diet recipe and it is low calorie and really good.

Mmmm really good! If you like asparagus, add in some tender cooked asparagus one-inch pieces. Nutrition changes but in a good way.

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

ladies club

Ladies club luncheon was yesterday and it was fun as usual.  They had a speaker from our area a retired colonel 57 yrs. that recently ran for congressman.  His topic was controversial regarding amnesty and immigration. The ladies club tries to keep us open minded but yet informed on what's out there.  After the meeting my girlfriend and I went on a short road trip to get vitamins and pantry items.  I came across fish oil for omega 3's DHA and EPA by Carlson made in Norway. It says to try a teaspoon (40 calories) mixed with food or try on salads. It has a lemon taste to it. I may try it on vegetables instead of butter or in a homemade vinaigrette.

Morning tea and also throughout the day

40 minutes Pilates Level 1 on Aero Pilates machine

10 minutes shoulder therapy exercises

28 g Whey Protein vanilla flavor mixed with water, 110 calories

Lunch

100 g Baby spinach

17 g Walnuts

18 g Cranberries dried unsweetened

2 tbsp Raspberry Walnut Vinaigrette, 80 calories

35 g Chicken breast

Snack

22 g Wheat Thins, 100 calorie packet multi-grain

200 g Vegetable juice, low sodium, 44 calories

Dinner

113 g Wild Salmon sundried tomato, garlic by World Catch, 1 packet

80 g Brown rice

80 g Peas and Carrots plus 1 pat butter

This is 982 calories: 102 grams carbs, 75 grams protein, 33 grams fat.

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

I use Cron-O-Meter with my personalized percentages.

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

morning drive

We took a drive around to look at the neighbors.  It is part rural and city with old and new homes and ranches.  We stopped to see new baby lambs in a tiny herd of sheep mixed in with a lama grazing.  I was hunting to see who owned the dark brown wild turkeys that roamed on to our property some time ago. No luck but we did see a variety of tiny herds of cows, sheep, emu, ostrich, some horses, white turkeys and a couple of pot belly pigs, a goat with herding dogs on different properties. For us, we have our cats and that's our happy family.

Morning tea and also throughout the day

40 minutes Pilates Level 1 on AeroPilates machine

10 minutes shoulder therapy exercises

28 g Whey Protein vanilla flavor mixed with water, 110 calories

Lunch

100 g Baby spinach

26 g Walnuts

29 g Cranberries dried unsweetened

2 tbsp Raspberry Walnut Vinaigrette, 80 calories

Snack

150 g Blueberries with a dash of Splenda

Contains Omega-3's and 27% of daily fiber in this portion, only 76 calories

Dinner

75 g Chicken breast pounded thin lightly breaded, prepared as Chicken Parmesan recipe

30 g Tomato sauce

25 g Mozzarella, nonfat and a dash of Parmesan on top

80 g Brown rice

165 g Broccoli

After dinner optional: CR Cocoa: 1 tsp cocoa, 1 tsp Splenda, cup hot water. This is 10 calories.

This is 909 calories with 101 grams carbs, 74 grams protein, 30 grams fat.

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

I use Cron-O-Meter with my personalized percentages.

Today's food, protein:carb:fat  31:40:29  The goal is 30:40:30

Remember, if you get hungry... just eat more (but thoughtfully) *smile*.

shoulder dilemma

After much debate, I made an appointment to check out my shoulder. The doctor is an Orthopedic Surgeon for Sports Medicine. Diagnosis, an acute impingement in my left rotator cuff. A cortisone shot and exercise shoulder therapy.  He also had an exercise band and sheet detailing the exercises for the shoulder, I wanted to do it myself. If it does not heal in six weeks, then we discussed that I will go to therapy to have them work on my shoulder. Some of the exercises I already do within my Level 1 exercises on the Pilates machine. So I think I can work in the specific additional exercises at the end of the workout every day. The shoulder injury was caused when I used the handle grab with my left arm pulling myself into the passenger seat of the cab of our truck. My shoulder dilemma.

Morning tea and also throughout the day

40 minutes Pilates Level 1 on AeroPilates machine

10 minutes shoulder therapy exercises

28 g Whey Protein vanilla flavor mixed with water, 110 calories

Lunch

100 g Baby Spinach

15 g Walnuts

15 g Cranberries dried

60 g Avocado

20 g Chicken breast baked, leftover

CR 10 Calories dressing, mix 2 tsp brown spicy mustard, 2 tsp Splenda, 4 tsp Rice Vinegar

This is a nice sweet dressing I created, enough for this salad. You will like the taste. If you have had a honey mustard dressing before, taste this. This is my 'CR 10 Calories' dressing. For regular salad dressing add 4 tbsp light oil but add the calories.

Snack

125 g Plain Yogurt

80 g Blueberries, fresh fruit

25 g Granola Honey & Nut 

Dinner

96 g Baked Cod, only spices with no oil

100 g Brown Rice and sprinkle of parsley

100 g Broccoli with Balsamic

After dinner optional: CR 10 calories Cocoa: 1 tsp cocoa, 1 tsp Splenda, cup of hot water

This is 927 calories: 101 grams carbs,  76 grams protein, 31 grams fat.

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

I use Cron-O-Meter with my personalized percentages.

protein:carb:fat  31:40:29 for today's food

whey protein

Are you curious about Whey Protein? Here is a link to an article on it. Whey Protein I incorporate  whey by drinking a whey protein drink within 1 hour after exercising.

firewood

Morning hot tea and zoom the day went swiftly by. I completed my daily exercise Level 1 Pilates. My shoulder only has pain if I carry a heavy purse on my shoulder, so it's better now. We had our chimney checked out and the screen on the hat had a build up and the smoke was not going through freely out. After talking with the chimney specialist, we decided to go back to the seller of the firewood. Carla would only change out our wood and no money back. We decided to have our wood exchanged for a new cord of seasoned dry oak. We bought from Carla originally a mix of pinion and oak. The pinion clogged the hat of the fireplace with a build up called creosote. Today during the fireplace service call, we bought Stage One by Rutland to burn occassionally in our fireplace to keep it relatively clean till we have it serviced next season.

Morning Tea
40 minute Pilates workout (AeroPilates machine)
28g Whey Protein mixed into 8 oz cold water

Lunch
100g Baby spinach
14 g Walnuts
18 g Crannberries dried
2 tbsp Light Raspberry Walnut Vinaigrette

Snack
30 g Bagel (light alternative) half a bagel, this brand 1 bagel=110 calories
16 g Hot Pepper Cheese

Dinner
110 g Pork loin roasted
78 g Broccoli with balsamic vinegar as dressing
145 g Baked potato firm sliced, with garlic and paprika spice
After dinner teaspoon cocoa powder in hot water and Splenda

This is 901 calories with 90 grams carbs, 77 grams protein.
I use vitamins and mineral supplements on things I am low on.
Protein:Carb:Fat 33:37:30