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

getting in swing

So, I am getting into the swing of things and hopping back on the CR way of things. Day two of morning exercising. I have a food diary for today and it's early in the day. I hope to stick with it. I have gained 10 lbs. I thought it was more, say 13 lbs. but I weighed myself and it is only 10. Yes, I did procrastinate on weighing myself. I think it is getting over accepting it. What do you think? I have updated food diary.

Today's food diary

Morning exercise

1 cup of decaffienated tea from Teavana called To Life

1 hr Fit TV channel 181: Star workout Marsala Workout

5 g or 1 serving Whey Protein mixed with water after workout

This is 110 calories.

Lunch, something easy that I can't mess up on

100 g Spinach raw

10 g Walnuts

20 g Dried Cranberries

2 T LaMaison Cherry Balsamic Dressing, Costco

2 oz of 57 grams Salmon by Kirland canned

This is 352.7 calories.

Snack

135 g Strawberries

60 g Banana

100g Plain yogurt full fat

This is 255.2 calories.

Dinner

3 oz Atlantic Cod

90 g French Green Beans

70 g Broccoli Florets frozen

70 g Carrots raw

5 Almonds chopped

2 Tbsp Lucini 10 yr Balsamico

The veggies are steamed then tossed with toasted chopped almonds and warmed balsamic vinegar.

This is 220.4 calories.

Snack and nightcap

100 g Blueberries

1 cup of To Life Tea by Teavana

This is 51 calories

This is 914 calories: 99 grams carbs; 73 grams protein; 31 grams fat

Vitamin A 757%; B12 70%; Vitamin C 183%; Niacin 73%

Vitamin K 490% from veggies

Calcium 59% take a supplement or drink fortified milk; Iron 86%

Manganese 151%, Copper 95%

Omega-3 122% and Omega-6 50%

Meals and snack 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

If you feel hungry eat more veggies at dinner and instead of snacking

and chewing, think about water or decaffeinated ice tea or hot tea.

chemo

My girlfriend jmr early this year found out she had breast cancer. It was around February when we went for the biopsy. There was a river of emotions since then and there were six chemo treatments. Wow, she just text me she just had her last chemo. Though I am on the east coast now, we are still close. There is something about the closeness of people when they think of each other. Do you coincidentally think of someone too? Her cancer was stage 4 on the left breast. During surgery they found the right was at stage 1. She then decided to remove both breasts during surgery. During quiet times like now I wonder how different she must feel, though necessary as it is, your body means so much to you. It is a modern facility in San Diego and very peaceful and relaxing for the patients. Just 5 years ago I had volunteered at Sharp Hospital on the 8th floor North in Oncology. This brought memories back to me. Volunteering for good causes is something a person should do at least once in life. The appreciation it brings to ones self is important to experience. She is now wearing a wig and still is looking fabulous *smile* .... and she's smiling too. Hopefully, after these chemo treatments her hair will grow back soon. My contribution has been emotional support and text messaging to keep in touch. She is a survivor. Today on Martha Stewart, the show was dedicated to breast cancer survivors. So hold close to your girlfriends, check yourself, and contribute to a healthy life i.e. CR and exercise, emotional supports of friends and family, and new acquaintances along the way. And in closing... in my thoughts "a peaceful life is all I ask".

greetings!

Greetings! After a long while I am returning home. I have moved back to the east coast to Maryland. Today I will be grocery shopping and restocking my pantry. Check out my Grocery Lookout on main page for current food prices for today. Let's start today with a hug and smile and that being healthy is for a happy life.

I have pictures and stories to catch up on and I will update on travels.

Hello... and yes, I did fall off the wagon on my CR journey. This morning I did wake up happy and so I did a half hour of Pilates with FitTV chanel 181. I am still unpacking and can't find a thing! So, I will improvise, ha ha *smile*.

I hope you are having a good day and I will also.

clams & pinot grigio

Gourmet magazine gave me an idea for dinner with clams in white wine. Clams are a good source of B-12 and iron for good health. I found an article that describes buying clams and cleaning them as well as preparation, click here. Also, I will be cooking them with Pinot Grigio wine that I enjoy drinking. Pairing this wine with seafood is recommended, here are notes on wine. This week I have changed the intensity of my daily exercise routine to a higher level. I will be including specific sculpting and abs exercises about 1-1/4 hrs alternating each day with 1 hour cardio whole body burns. Today is my third day and scheduled is cardio burn. I do feel the muscles feeling worked. So I alternate the day's exercises to rest parts of my body that need it.

Today's food diary

Morning tea and also throughout the day

1 cup expresso sometime during the day

1 hour Cardio Burn

1 serving Whey Protein mixed with water after workout

Lunch

Big Romaine Salad with Turkey Breast

140 g Romaine Lettuce

80 g Roma Tomatoe sliced

65 g Jenny 'O Turkey Breast smoked in strips

12 g Walnuts for crunch

2 T Wish-Bone Light Sweet & Spicy French, 50 calories

Snack

Smoothie for a humid day... to sip while I take a walk

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

This Smoothie is 150 calories and is very filling.

1 cup ice

145 g Strawberries fresh

60 g Plain Yogurt, full fat

62 g or 1 medium Banana

Dinner

Seafood Dinner, Clams with French Bread

2 pats Butter, full fat salted, cook garlic in butter briefly, then add spices

2 Cloves Garlic sliced and 1/4 Tsp red pepper flakes, salt and pepper

70 g Pinot Grigio Wine with 1 splash of water bring up heat

2 lbs Clams in shell steamed covered, 7-10 minutes

10 parsley sprigs chopped for garnish on seafood

1 T Parmigiano Reggiano Cheese grated over seafood dish

4" French Bread Plain or sourdough

=>Optional 1 glass of Pinot Gris wine, then add 122 calories 5 fl oz

Snack

70 g Blueberries

1 Tall glass of Iced Tea

Nightcap

Something hot to drink while I do paperwork

2 cups Tea and Stevia, decaffinated

This is 1,000 calories: 107 grams carbs, 78 grams protein, 28 grams fat

Vitamins-A 496%, Folate 115%, B2 101%, B3 128%,

B12 2802% this score is up from the clams in food diary

Vitamins C 192%

Minerals Copper 147%, Iron 325%

Omega-3 107% and Omega-6 40%

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=> 30:40:25:(5 alcohol) protein:carb:fat:alcohol

la jolla

Today's day trip was to La Jolla (la hoy ya), California which is 20 minutes north of downtown San Diego via freeway. This part of San Diego county is quite beautiful as well as a quiet coastal town. It has premium homes on the coastal way and has friendly occupants and visitors. A very low key place to visit. You will really enjoy your shore walk or picnic with gorgeous views. La Jolla has some nice executive homes with sweeping outstanding views. Click here to view La Jolla homes. On our visit there was La Valencia which is a hotel and restaurant. La Valencia I have visited and dined many times before.. and in their lounge I like to listen to their evening sounds i.e. modern jazz sometimes. Click here to view La Valencia Hotel and her amenities. It was a fun day walking and viewing one of my most favorite spots in San Diego.

The picturesque view of La Jolla Cove.


The entrance of La Valenica Hotel.


The boardwalk near La Jolla Cove.


Very old church named, "Mary, Star of the Sea Catholic Church".


A long shot view of our walk.


This is a remnant of Gaitorhead which is only the head now. The neck deteriorated a long time ago.


A quiet moment as a couple talks and views the bay.


A view out to sea as a wave comes in.


A closeup of a crevace along the shore.

rancho santa fe

Sightseeing today in Rancho Santa Fe. It is located in the north county of San Diego. It is not the average place to live but it was on our Trip List of things to see today. If you are wondering what an average home looks like. Here is a link of the homes for sale there presently, click here. We took a walk down the main street to window shop. We passed by The Inn and I took pictures of the long green and flowering walk way. The Inn is an historic place we visited on our day trip in Rancho Santa Fe.


Sitting and admiring the small garden on main street Rancho Santa Fe.


Mille Fluer a quaint restaurant and bar in the heart of small downtown Rancho Santa Fe.


A street view of The Inn and restaurant.


The walk way leading into The Inn.


Sitting while my girlfriend window shops.

today's my birthday

Today's my birthday and we went to Sea World in San Diego, California. Sea World is located on the bay and shore having a cool breeze. The temp outside was in the high 70's and was nice to be outside walking. I wore sunglasses and sunscreen. My shoulders did suffer a sunburn. Today's food diary took a vacation day from calorie restriction. Here's how the day went.

Today's food diary

Morning
Croissant and expresso coffee
Bottled water during walking

Lunch
At Sea World they did have a nice seafood menu.
Grilled glazed Salmon with grilled veggies and french fries
Diet drink
Cheese cake with cherries on top

Snack
Large soft Pretzel with cream cheese inside
Bottled water during walking in park.

Dinner around 9 p.m.
Asian Noodle Soup

Nightcap
Stayed up late to unwind from trip to Sea World
Alot of cold drinks from being outside and walking all day.
Diet Cranberry and Pomegranate juice and bottled water



Dolphins dancing.


Baluga whale jumping.


Two whales posing. Which one is Shamu?


Shamu jumping for visiting crowd.


View of small pond during our walk through park.


Rapids Ride the corkscrews move water next to the boat lift.


Wild boat ride on the rapids.


This was my lunch partner... patiently waiting for a handout.


Of course! I have pics of flamingos.


Whale smiling for the trainer.


High whale jump for the crowd.


Trainer's fun whale ride.


How fast can Shamu swim? Click picture for closer look at answer.


A passing jump and swim for the crowd.


Ominous view of remains of a Mega Shark's teeth.


The sign reviewing the Mega Shark's teeth.


Seal enclosure. From crowd, "Dude, you need to do something for food."


Seals swimming and feeding. The dude hasn't learned a trick yet, oh well.


Special Guided Tours. These children were singing and laughing. We followed for a while and laughed with them.


Penguins viewed behind glass on man-made cliffs and water.


Penguins



Penguins under water swimming.


Wild Arctive ride entrance.


Looking up to view shark passing by.


This time the shark shows off his teeth. Maybe it's time for feeding?

is coffee good for you

Dr. Nancy discusses with Mayo Clinic Dr. Hensrud and Nutritionist Keri Glassman regarding science and benefits of coffee. One part of the discussion noted antioxidents and fiber from coffee. Coffee in moderation has benefits, view clip here.

Today's food diary

Morning tea and also throughout the day

1 cup expresso sometime during the day

20 minutes Pilates Cardio, pilates machine

239 g or 1 cup of Cream of Wheat

2 T evaporated milk drizzled on top of cereal

Lunch

Salad with Chicken dressed with Blue Cheese Dressing

140 g Romaine lettuce

85 g Baked chicken shredded

12 g Walnuts

2 T Lite Blue Cheese Dressing by Litehouse

Snack

Smoothie for a muggy day

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

1 cup ice

135 g Strawberries fresh

60 g Plain yogurt, full fat

70 g or 1 medium banana

Dinner

Seafood baked together served with steamed veggies

113 g Arctic Cod frozen, baked with the shrimp

45 g Shrimp frozen, baked with Cod

2 pats Butter, full fat

100 g Carrots

85 g Broccoli

85 g Zucchini

Veggies are measured raw then steamed with variety of spices

Snack

110 g Blueberries

1 Tall glass of Iced Tea

Nightcap

Something hot to drink as I catch up on paperwork

2 cups Tea and Stevia, decaffinated

This is 1,000 calories: 105 grams carbs, 74 grams protein, 33 grams fat

Vitamins-A 1005%, B2 102%, B3 Niacin 193%, B6 95%,

Vitamin-C 249%, Vitamin-K 225%

Minerals Iron 217%, Copper 119%, Magnesium 101%

Manganese 205%, Phosphorus 106%

Lipids: Omega-3 275% and Omega-6 44%

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

croutons

Ina Garten "Barefoot Contessa", cooks Roasted Chicken and Croutons, mmmmmmmm. She is one of my favorite chefs to watch. Watch Ina cook Roasted Chicken and Croutons as she describes her trip from Paris.

Today's food diary

Morning tea and also throughout the day

1 cup expresso sometime during the day

20 minutes Pilates Cardio, pilates machine

239 g or 1 cup of Cream of Wheat

Lunch

I had a craving for the crunch of Croutons and Caesar Salad

140 g Romaine Lettuce

115 g Chicken breast rotisserie baked yesterday, diced

15 g Walnuts

7 g Croutons by Fresh Gourmet Classic Caesar

1 T Litehouse Caesar, full fat thick dressing, diluted with 1 T water

Snack

Smoothie for my walk and chat drink on the go

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

1 cup ice

140 g Fresh Strawberries

50 g Plain yogurt, full fat

65 g or 1 medium Banana

Dinner

113 g Dijon Crusted Tilapia w/Oven Roasted Garlic by World Class

135 g Broccoli

1 T Parmigiano Reggiano Cheese grated over it

Snack

80 g Blueberries

100 g Almond Breeze, for Vitamin D and E

Nightcap

Something hot to drink as I read my Gourmet magazine

2 cups Tea and Stevia, decaffinated

This is 1,000 calories: 107 grams carbs, 75 grams protein, 33 grams fat

Vitamins-A 451%, Folate 129%, B3 Niacin 124%, Vitamin C 271%

Minerals Iron 216% Manganese 195%

Lipids: Omega-3 116% and Omega-6 48%

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

you are not alone

I am a hopeless romantic and I still remember my first love through this song. One of my favorite songs is You are not Alone by Michael Jackson. Michael's funeral is this morning. I will fondly remember him.

I have found a clip of it, here it is.

"You are not alone" by Michael Jackson

Another day has gone

I'm still all alone

How could this be

You're not here with me

You never said goodbye

Someone tell me why

Did you have to go

and leave my world so cold

Everyday I sit and ask myself

How did love slip away

Something whispers in my ear and says

That you are not alone

For I am here with you

Though you're far away

I am here to stay

But you are not alone

For I am here with you

Though we're far apart

You've always in my heart

But you are not alone

'Lone, 'Lone, Why, 'Lone

Just the other night

I thought I heard you cry

Asking me to come

And hold you in my arms

I can hear your prayers

Your burdens I will bear

But first I need your hand

Then forever can begin

Everyday I sit and ask myself

How did love slip away

Something whispers in my ear and says

That you are not alone

For I am here with you

Though you're far away

I am here to stay

but you are not alone

For I am here with you

Though we're far apart

You're always in my heart

But you are not alone

Whisper three words and I'll come runnin'

And girl you know that I'll be there, I'll be there

For you are not alone

For I am here with you

Though we're far apart

You're always in my heart

You are not alone

For I am here with you

Though you're far away

I am here to stay

But you are not alone

for I am here with you

Though we're far apart

You're always in my heart

But you are not alone.....

Song by Michael Jackson

fireworks

Last night we watched fireworks from on top of our water tower almost 20 feet high in back end of our acreage. We have a well. I braved it through the climb up there and really never felt safe while sitting there. The neighbors sounded their excitement when a great burst and sparkle lit up the sky. I found a video on fireworks from last night. Though it's not from where I am it was nice to see. Fireworks July 4th, 2009 in New York City viewed.

Today's food diary

I am working on loosing a couple pounds that I gained recently. I have made progress but it's best to average it after a few weeks.

Morning tea and also throughout the day

1 cup coffee sometime during the day

20 minutes Pilates Cardio, pilates machine

130 g Gala Apple

Lunch

100 g Fresh Spinach

22 g Walnuts

2 T Raspberry Walnut Vinaigrette

Snack

A smoothie for a nice day while I walk the property.

I have a Kichen Aid Blender set on High for 10 seconds. Makes 16 oz.

1 cup ice

135 g Fresh Strawberries

50 g Plain Yogurt, full fat

75 g or 1 medium Banana

Dinner

Shrimp and veggies with Pomodoro Sauce

300 g Zucchini large dice or medium 2 inch sticks

50 g Onion large diced

242 g or 1 cup of Pomodoro Sauce homemade

207 g Extra Large Shrimp

5 g or 1 Tbsp of Grated Parmigiano Reggiano Cheese on top

This dinner makes a lot, ... enough for leftovers.

Snack

129 g Blueberries

7 Almonds

2 Glasses of Iced Tea

Nightcap

2 cups Hot Tea with Stevia, both decaffinated

This is 1,000 calories: 110 grams carbs, 76 grams protein, 33 grams fat

Vitamins-A 338%, Folate 112%, B2 102%, B6 101%,

Vitamin B12 100%, Vitamin C 203%, Vitamin K 437%

Minerals Cooper 186%, Iron 159%, Manganese 267%

Omega-3 231% and Omega-6 71%

Vitamin D 79% in food diary plus outside walking 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 diary=> 30:40:30 protein:carb:fat

summer foods

I recently went fruit shopping and a wealth of summer foods are on display. Kiwi, cherries, strawberries, blueberries and more. The summer foods and veggies aid in the reduction of the risk of stroke and type 2 diabetes and heart disease. Click here and read article on Summer Foods.

Today's food diary

I had gained a couple pounds recently and will compensate with exercise and food. Today may be low on the calorie side but evenly balanced between protein/carb/fat 30:40:30.

Morning tea and also throughout the day

1 cup coffee sometime during the day

20 minutes Pilates Cardio, pilates machine

28 g Whey Protein mixed with water after workout

Lunch

100 g Fresh Spinach

22 g Walnuts

10 g Cranberries

2 T Raspberry Walnut Vinaigrette

2 Tall glasses of Iced Tea

Snack

I made a fruit smoothie to enjoy on a warm day. Makes 16 oz serving.

I have a Kitchen Aid Blender set on High for 10 seconds.

135 g Fresh Strawberries

50 g Plain yogurt, full fat

100 g or 1 medium Banana

1 cup ice cubes

Dinner

Zucchini baked with Panko crumbs with olive oil and spices;

bake 425 F for 40 minutes or more

Use a white Cordon Bleu tart baking dish 10 inch which you will eat on.

Or, a baking dish you can bake and eat on.

200 g Fresh Zucchini sliced in slim wedges then cut 2 inches long

Light spray using Olive Oil Spray Pam which is easier

Add Spices Ancho Chili Pepper spice, Season Salt

10 g Panko Bread Crumbs sprinkled on top then lightly spray Olive Oil Pam

Bake zucchini for 40 minutes till crispy and golden brown

After baking then top with in the following order

91 g Grilled Chicken Breast shreded

65 g Roma Tomato diced small

1 T Balsamic Vinegar sprinkled on top, baking dish will sizzle.

Garnish lightly with parsley if desired, makes dish presentation look nice.

Optional grate lightly on top Parmigiano Reggiano, but add calories

Optional French Baguette bread served with it, but add calories

Snack

80 g Blueberries, great source of antioxidents

34 g Fresh Kiwi fruit, contains 35% of RDA of Vitamin C

2 Tall glasses of Iced Tea

Nightcap

2 cups Hot Tea with Stevia, both decaffinated

This is 900 calories: 102 grams carbs, 71 grams protein, 30 grams fat

Vitamins-A 353%, Folate 104%, B3 Niacin 107%,

Vitamin B6 109%, Vitamin C 215%

Minerals Copper 119%, Iron 86%, Manganese 248%

Omega-3 160% and Omega-6 70%

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