A Dietitian's Food Journal
Published: 07/14/2018
Are you curious about what a dietitian eats when she is trying to lose 3-5 pounds of winter weight gain before a bikini vacation?
I look at it this way, I'd rather focus on eating healthy and low-cal before my vacation with the motivation being that I will feel and look better in my bathing suit and I won't dread getting on the scale and face having to lose weight when I return home. Well here is a peek into my personal food and exercise journal. Nothing crazy, simple to prepare, easy to do even when I dined out and notice I didn't give up my daily glass of wine. My goal was to eat 1200-1500 calories per day, grams fiber, to exercise 400 calories per day average and strength train two to three days a week. The result? I'm ready to put on my bikini after a five pound loss.
June 9, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Black Coffee - 1 cup |
0 |
0g |
0g |
0g |
0mg |
0mg |
0g |
0g |
| Fat Free Skim Milk 0.5 Cup |
40 |
6g |
0g |
4g |
0mg |
63mg |
6g |
0g |
| Lunch |
| Multi-grain Tortilla, 1 |
150 |
23g |
4g |
4g |
0mg |
310mg |
2g |
5g |
| Tillamook - Medium Cheddar 1 slice |
80 |
0g |
6g |
5g |
20mg |
0mg |
0g |
0g |
| Ocean Spray - Cranberry Sauce, 1 oz |
45 |
11g |
0g |
0g |
0mg |
14mg |
11g |
0g |
| Sour Cream, Reduced Fat, 2 tbsp |
45 |
2g |
4g |
1g |
15mg |
40mg |
2g |
0g |
| Broccoli Steamed, 1 cup |
31 |
6g |
0g |
3g |
0mg |
30mg |
2g |
2g |
| Turkey Breast Lunch Meat, 2 oz |
50 |
1g |
1g |
9g |
23mg |
490mg |
0g |
0g |
| Dinner |
| Trader Joes - Quinoa Duo With Vegetable Melange, 1 cup |
220 |
36g |
6g |
6g |
0mg |
260mg |
3g |
4g |
| Broccoli Steamed, 1 cup |
31 |
6g |
0g |
3g |
0mg |
30mg |
2g |
2g |
| Red Wine,5 fl oz.) |
125 |
4g |
0g |
0g |
0mg |
6mg |
1g |
0g |
| Maria Faires SOUTHWEST BEAN AND ROASTED CORN SALAD, 1 serving(s) |
237 |
19g |
16g |
5g |
31mg |
141mg |
4g |
6g |
| Chicken Thigh, Roasted, Grilled, Skinless, 3 oz. |
210 |
0g |
13g |
21g |
80mg |
70mg |
0g |
0g |
| Snacks |
| Corn 0.5 cup |
60 |
17g |
1g |
2g |
0mg |
310mg |
4g |
2g |
| Grapes 0.5 cup |
31 |
8g |
0g |
0g |
0mg |
1mg |
7g |
0g |
| TOTAL: |
1,355 |
139g |
51g |
63g |
169mg |
1,765mg |
44g |
21g |
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| Elliptical Trainer |
364 |
45 |
|
| Walk/Run with dog |
120 |
20 |
|
| TOTALS: |
484 |
65 |
0 |
0 |
0 |
June 10, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Nature's Path Organic - Oatmeal - Blueberry Cinnam Flax, 1 packet (40 g) |
160 |
30g |
3g |
5g |
0mg |
120mg |
8g |
3g |
| Fat Free Skim Milk 1 Cup, 0.5 Cup |
40 |
6g |
0g |
4g |
0mg |
63mg |
6g |
0g |
| Lunch |
| Maria Faires' Honey and Garlic Roasted Grape Tomatoes with Farro, Feta and Walnuts, 1 serving(s) |
216 |
25g |
10g |
6g |
0mg |
99mg |
8g |
3g |
| Maria Faires SOUTHWEST BEAN & ROAST CORN SALAD, 1 serving(s) |
237 |
19g |
16g |
5g |
31mg |
141mg |
4g |
6g |
| Broccoli Steamed, 0.5 cup |
16 |
3g |
0g |
1g |
0mg |
15mg |
1g |
1g |
| Grapes 0.5 cup |
31 |
8g |
0g |
0g |
0mg |
1mg |
7g |
0g |
| Dinner |
| Grilled Salmon Filet, 4 oz filet |
233 |
0g |
14g |
25g |
71mg |
69mg |
0g |
0g |
| Beans, snap, 0.5 cup |
16 |
3g |
0g |
1g |
0mg |
3mg |
2g |
1g |
| Maria Faires SOUTHWEST BEAN ROASTED CORN SALAD, 0.5 serving(s) |
118 |
10g |
8g |
3g |
15mg |
70mg |
2g |
3g |
| Maria Faires' Honey and Garlic Roasted Grape Tomatoes with Farro, Feta and Walnuts, 1 |
216 |
25g |
10g |
6g |
0mg |
99mg |
8g |
3g |
| Red Wine, 5 oz |
130 |
5g |
0g |
0g |
0mg |
7mg |
1g |
0g |
| TOTAL: |
1,413 |
134g |
61g |
56g |
117mg |
687mg |
47g |
20g |
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| Elliptical Trainer |
364 |
45 |
|
| Strength training (weight lifting, weight training) |
200 |
40 |
|
| TOTALS: |
564 |
85 |
0 |
0 |
0 |
June 12, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Mullers Yogurt Raspberry Yogurt, 150 grm |
149 |
23g |
2g |
9g |
15mg |
0mg |
18g |
2g |
| Oats, 2 tbsp(s) |
76 |
13g |
1g |
3g |
0mg |
0mg |
0g |
2g |
| Fat Free Skim Milk 0.5 Cup |
40 |
6g |
0g |
4g |
0mg |
63mg |
6g |
0g |
| Lunch |
| Salmon - Grilled Plain, 3 ounces |
143 |
0g |
7g |
16g |
41mg |
52mg |
0g |
0g |
| Broccoli Steamed, 1 cup |
31 |
6g |
0g |
3g |
0mg |
30mg |
2g |
2g |
| Dinner |
| Phad See-Ew |
535 |
103g |
3g |
22g |
163mg |
1,877mg |
5g |
4g |
| Red Wine, 5 oz |
130 |
5g |
0g |
0g |
0mg |
7mg |
1g |
0g |
| Red Wine, 5 oz |
130 |
5g |
0g |
0g |
0mg |
7mg |
1g |
0g |
| Snacks |
| Mozzarella Cheese, 1 stick |
80 |
0g |
0g |
6g |
0mg |
0mg |
0g |
0g |
| Corn Tortilla 2 Tortilla |
100 |
20g |
1g |
2g |
0mg |
10mg |
2g |
3g |
| Sour Cream, Reduced Fat, 2 tbsp |
45 |
2g |
4g |
1g |
15mg |
40mg |
2g |
0g |
| TOTAL: |
1,459 |
183g |
18g |
66g |
234mg |
2,086mg |
37g |
13g |
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| Elliptical Trainer |
364 |
45 |
|
| TOTALS: |
364 |
45 |
0 |
0 |
0 |
June 13, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Fat Free Skim Milk 0.5 Cup |
40 |
6g |
0g |
4g |
0mg |
63mg |
6g |
0g |
| Nature's Path Organic - Oatmeal - Blueberry Cinnamon Flax, 1 packet |
160 |
30g |
3g |
5g |
0mg |
120mg |
8g |
3g |
| Lunch |
| Rotissere Chicken, 4 oz |
170 |
0g |
9g |
22g |
75mg |
530mg |
0g |
0g |
| Corn, 0.67 cup |
100 |
21g |
1g |
3g |
0mg |
0mg |
5g |
1g |
| Mashed Potatoes, 0.5 cup |
134 |
21g |
5g |
2g |
0mg |
6mg |
1g |
2g |
| Grapes 0.5 cup |
31 |
8g |
0g |
0g |
0mg |
1mg |
7g |
0g |
| Panzanella Salad, 1 cup |
137 |
6g |
13g |
1g |
0mg |
278mg |
2g |
1g |
| Dinner Out to dinner at Dahlia |
| Crab cake, 2 |
160 |
5g |
10g |
11g |
82mg |
491mg |
0g |
0g |
| Red Wine, 5 oz. |
125 |
4g |
0g |
0g |
0mg |
6mg |
1g |
0g |
| Red Wine, 5 oz |
130 |
5g |
0g |
0g |
0mg |
7mg |
1g |
0g |
| Snacks |
| Black Bean Salad, 1/2 cup |
98 |
16g |
2g |
5g |
0mg |
284mg |
1g |
5g |
| TOTAL: |
1,285 |
122g |
43g |
53g |
157mg |
1,786mg |
32g |
12g |
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| elliptical |
450 |
60 |
|
| TOTALS: |
450 |
60 |
0 |
0 |
|
June 14, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Fat Free Skim Milk 0.5 Cup |
40 |
6g |
0g |
4g |
0mg |
63mg |
6g |
0g |
| Kashi Golean Crunch, 3/4 cup |
190 |
38g |
3g |
9g |
0mg |
100mg |
13g |
8g |
| Lunch |
| Multi-grain Tortilla, 1 tortilla |
150 |
23g |
4g |
4g |
0mg |
310mg |
2g |
5g |
| Chicken Rotissere 4 oz |
170 |
0g |
9g |
22g |
75mg |
530mg |
0g |
0g |
| Costco Basil Pesto, 0.13 cup |
165 |
5g |
15g |
3g |
8mg |
315mg |
0g |
2g |
| Dinner *Went to a graduation party late afternoon. |
| Pulled Pork 4 oz |
210 |
20g |
8g |
14g |
45mg |
610mg |
17g |
0g |
| Watermelon 1 cup |
46 |
12g |
0g |
1g |
0mg |
2mg |
10g |
1g |
| Milton's - Multi Grain Cracker, 2 crackers |
70 |
10g |
4g |
1g |
0mg |
130mg |
1g |
0g |
| Cheese, 1 oz |
110 |
0g |
9g |
7g |
25mg |
210mg |
0g |
0g |
| Red Wine, 5 oz |
130 |
5g |
0g |
0g |
0mg |
7mg |
1g |
0g |
| Snacks |
| Popcorn - Unpopped, 0.25 cup |
213 |
26g |
1g |
4g |
0mg |
10mg |
0g |
0g |
| Oil, canola, 1 tbsp |
124 |
0g |
14g |
0g |
0mg |
0mg |
0g |
0g |
| Kroger - Canola Oil, 1 tbsp |
120 |
0g |
14g |
0g |
0mg |
0mg |
0g |
0g |
| TOTAL: |
1,738 |
145g |
81g |
69g |
153mg |
2,287mg |
50g |
16g |
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| Hiking, climbing hills (carrying 10-20 lb load) |
993 |
120 |
|
| TOTALS: |
993 |
120 |
0 |
0 |
0 |
June 15, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Kashi Golean Crunch, 3/4 cup |
190 |
38g |
3g |
9g |
0mg |
100mg |
13g |
8g |
| Fat Free Skim Milk 1 Cup, 0.5 Cup |
40 |
6g |
0g |
4g |
0mg |
63mg |
6g |
0g |
| Lunch |
| Rotissere Chicken, 4 oz |
170 |
0g |
9g |
22g |
75mg |
530mg |
0g |
0g |
| Maria Faires SOUTHWEST BEAN AND ROASTED CORN SALAD, 0.5 serving(s) |
118 |
10g |
8g |
3g |
15mg |
70mg |
2g |
3g |
| Broccoli Steamed, 1 cup |
31 |
6g |
0g |
3g |
0mg |
30mg |
2g |
2g |
| Dinner |
| Red Wine, 5 oz |
130 |
5g |
0g |
0g |
0mg |
7mg |
1g |
0g |
| Chicken Thigh, Skinless, 1 |
160 |
0g |
10g |
19g |
90mg |
75mg |
0g |
0g |
| Organic Power Greens, 2 cups |
20 |
3g |
0g |
2g |
0mg |
130mg |
0g |
2g |
| Reduced Fat Sour Cream, 2 Tbsp (31g) |
35 |
2g |
2g |
2g |
10mg |
25mg |
2g |
0g |
| Trader Joes - Quinoa Duo With Vegetable Melange, 0.75 cup |
165 |
27g |
5g |
5g |
0mg |
195mg |
2g |
3g |
| Snacks |
| Chicken Leg - Medium - Baked, 1 leg |
111 |
0g |
6g |
14g |
47mg |
80mg |
0g |
0g |
| Oceanspray - Jellied Cranberry Sauce, 0.25 cup (70g) |
110 |
28g |
0g |
0g |
0mg |
10mg |
24g |
0g |
| TOTAL: |
1,280 |
125g |
43g |
83g |
237mg |
1,315mg |
52g |
18g |
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| Strength training (weight lifting, weight training) |
162 |
60 |
|
| Elliptical Trainer |
202 |
25 |
|
| Walk/Run with dog |
120 |
20 |
|
| TOTALS: |
484 |
105 |
0 |
0 |
|
June 16, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Nature's Path - Organic Instant Oatmeal Optimum Cinnamon Blueberry Flaxseed, 1 packet |
160 |
30g |
3g |
5g |
0mg |
120mg |
8g |
3g |
| Fat Free Skim Milk 1 Cup, 0.5 Cup |
40 |
6g |
0g |
4g |
0mg |
63mg |
6g |
0g |
| Banana 1 medium |
90 |
25g |
0g |
1g |
0mg |
1mg |
14g |
3g |
| Lunch |
| Costco - Basil Pesto, 0.06 cup |
83 |
2g |
8g |
2g |
4mg |
158mg |
0g |
1g |
| Chicken - Rotissere 4 oz |
170 |
0g |
9g |
22g |
75mg |
530mg |
0g |
0g |
| Organic Power Greens, 2 cups |
20 |
3g |
0g |
2g |
0mg |
130mg |
0g |
2g |
| Zucchini - Cooked, 1 squash |
29 |
6g |
0g |
1g |
0mg |
4mg |
4g |
2g |
| Dinner |
| Organic Power Greens, 2 cups |
20 |
3g |
0g |
2g |
0mg |
130mg |
0g |
2g |
| Red, 1 glass (5 fl oz.) |
125 |
4g |
0g |
0g |
0mg |
6mg |
1g |
0g |
| Melaleuca Vitality Total 50+ Men Am&pm - Vitality Packs, 1 Pack |
0 |
0g |
0g |
0g |
0mg |
0mg |
0g |
0g |
| Chicken Noodle Soup, 1 cups |
90 |
9g |
3g |
7g |
25mg |
670mg |
2g |
1g |
| Costco- Pesto Sauce, 0.0625 cup |
73 |
1g |
8g |
2g |
1mg |
73mg |
0g |
0g |
| Chicken Breast Roasted, Broiled or Baked, Skinless, Boneless, 2 oz |
60 |
0g |
1g |
13g |
33mg |
38mg |
0g |
0g |
| Zucchini - 1 |
29 |
6g |
0g |
1g |
0mg |
4mg |
4g |
2g |
| Snacks |
| Blanched Green Beans, 0.5 cup |
25 |
6g |
0g |
1g |
0mg |
19mg |
1g |
2g |
| Banana |
89 |
20g |
0g |
1g |
0mg |
1mg |
12g |
3g |
| Ground turkey, 2 oz |
80 |
0g |
4g |
11g |
40mg |
43mg |
0g |
0g |
| TOTAL: |
1,183 |
121g |
36g |
75g |
178mg |
1,990mg |
52g |
21g |
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| Elliptical Trainer |
202 |
25 |
|
| Walking, 3.0 mph, mod. pace, walking dog |
59 |
20 |
|
| TOTALS: |
261 |
45 |
0 |
0 |
0 |
June 17, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Banana -1 medium |
90 |
25g |
0g |
1g |
0mg |
1mg |
14g |
3g |
| Fat Free Skim Milk 1 Cup |
80 |
11g |
0g |
8g |
0mg |
125mg |
11g |
0g |
| Kashi Golean Crunch, 3/4 cup |
190 |
38g |
3g |
9g |
0mg |
100mg |
13g |
8g |
| Walnuts 1.5 tablespoon |
75 |
1g |
5g |
2g |
0mg |
0mg |
0g |
1g |
| Lunch |
| Tillamook - Cheddar Cheese - Medium, 1 oz (28g) |
110 |
0g |
9g |
7g |
25mg |
170mg |
0g |
0g |
| Corn Tortillas, 2 tortillas |
120 |
31g |
2g |
3g |
0mg |
0mg |
0g |
2g |
| Sour Cream, Reduced Fat, 2 tbsp |
45 |
2g |
4g |
1g |
15mg |
40mg |
2g |
0g |
| Asparagus - (1 cup) |
27 |
5g |
0g |
3g |
0mg |
3mg |
3g |
3g |
| Dinner |
| Maria Faires Green Beans and Pork Szechuan Style, 1 serving(s) |
231 |
13g |
13g |
13g |
38mg |
479mg |
3g |
4g |
| Drinks - Red Wine, 5 oz |
130 |
5g |
0g |
0g |
0mg |
7mg |
1g |
0g |
| Costco Sweet Kale Veggie Salad, 1 cups |
140 |
15g |
8g |
3g |
0mg |
140mg |
10g |
2g |
| TOTAL: |
1,238 |
146g |
44g |
50g |
78mg |
1,065mg |
57g |
23g |
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| Strength training (weight lifting, weight training) |
400 |
60 |
|
| Elliptical Trainer |
202 |
25 |
|
| Walk/Run with dog |
120 |
20 |
|
| TOTALS: |
722 |
105 |
0 |
0 |
|
June 18, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Walnuts 1.5 tablespoon |
75 |
1g |
5g |
2g |
0mg |
0mg |
0g |
1g |
| Fat Free Skim Milk 1 Cup, 1 Cup |
80 |
11g |
0g |
8g |
0mg |
125mg |
11g |
0g |
| Banana - 0.5 - medium |
45 |
13g |
0g |
1g |
0mg |
1mg |
7g |
2g |
| Organic Golden Flax Cereal, 0.75 cup |
200 |
37g |
3g |
6g |
0mg |
65mg |
9g |
6g |
| Lunch |
| Egg - White, 1 large |
17 |
0g |
0g |
4g |
0mg |
55mg |
0g |
0g |
| Power to the Greens, 1 cup |
30 |
6g |
0g |
2g |
0mg |
80mg |
1g |
3g |
| Bell Pepper, Red, 1.25 cup sliced |
33 |
8g |
0g |
1g |
0mg |
298mg |
6g |
2g |
| - Marinated Artichoke Hearts, 2 pieces (30g) |
20 |
2g |
2g |
1g |
0mg |
80mg |
0g |
1g |
| Kalamata Olives, 10 |
90 |
4g |
9g |
0g |
0mg |
520mg |
0g |
2g |
| Homemade - Bran Muffin (at Home), 0.5 muffin |
67 |
18g |
0g |
2g |
0mg |
113mg |
7g |
5g |
| Egg, whole, omelet, 1 large |
94 |
0g |
7g |
6g |
191mg |
95mg |
0g |
0g |
| Dinner |
| Costco - Sweet Kale Veggie Salad, 1 cups |
140 |
15g |
8g |
3g |
0mg |
140mg |
10g |
2g |
| Red Wine, 5 oz |
130 |
5g |
0g |
0g |
0mg |
7mg |
1g |
0g |
| Maria Faires Green Beans and Pork Szechuan Style, 1 serving(s) |
231 |
13g |
13g |
13g |
38mg |
479mg |
3g |
4g |
| - Chicken Noodle Soup, 1 cups |
90 |
9g |
3g |
7g |
25mg |
670mg |
2g |
1g |
| Snacks |
| Chicken Noodle Soup Homemade - Chicken Noodle Soup Homemade, 1.5 cups |
119 |
11g |
5g |
11g |
75mg |
30mg |
1g |
1g |
| Char Siu Bau, 0.5 bun |
106 |
15g |
4g |
3g |
0mg |
130mg |
4g |
0g |
| TOTAL: |
1,567 |
168g |
59g |
70g |
329mg |
2,888mg |
62g |
30g |
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| Elliptical Trainer |
202 |
25 |
|
| Walk/Run with dog |
120 |
20 |
|
| TOTALS: |
322 |
45 |
0 |
0 |
0 |
June 19, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Oats, 0.3 cup |
182 |
31g |
3g |
8g |
0mg |
1mg |
0g |
5g |
| Fat Free Skim Milk 1 Cup, 0.5 Cup |
40 |
6g |
0g |
4g |
0mg |
63mg |
6g |
0g |
| Eggs - Jumbo, 1 egg (65g) |
70 |
0g |
7g |
6g |
275mg |
91mg |
0g |
0g |
| Grapes - Raw, 0.5 cup |
31 |
8g |
0g |
0g |
0mg |
1mg |
7g |
0g |
| Lunch |
| Green Beans and Pork Szechuan Style, 1 serving(s) |
271 |
16g |
16g |
13g |
41mg |
720mg |
6g |
5g |
| Asparagus - Steamed, 134 g (1 cup) |
27 |
5g |
0g |
3g |
0mg |
3mg |
3g |
3g |
| Dinner |
| Grilled Salmon Filet, 4 oz filet |
233 |
0g |
14g |
25g |
71mg |
69mg |
0g |
0g |
| Shrimp Sautéed, 6 oz |
154 |
0g |
2g |
48g |
330mg |
320mg |
0g |
0g |
| Mashed Potatoes W/ Butter & Milk, 1 cup |
78 |
15g |
1g |
2g |
0mg |
340mg |
0g |
2g |
| Butter, 1 pat (1" sq, 1/3" high) |
36 |
0g |
4g |
0g |
11mg |
1mg |
0g |
0g |
| Green Bean Salad, 0.5 cup |
50 |
6g |
3g |
1g |
0mg |
227mg |
3g |
3g |
| Drinks - Red Wine, 10 oz |
260 |
9g |
0g |
0g |
0mg |
14mg |
2g |
0g |
| Snacks |
| Grapes - Raw, 0.5 cup |
31 |
8g |
0g |
0g |
0mg |
1mg |
7g |
0g |
| Chicken Thigh, Roasted, Skinless, 1 thigh |
160 |
0g |
10g |
19g |
90mg |
75mg |
0g |
0g |
| Fried Chicken - Thigh - Drum, 1 piece |
175 |
3g |
10g |
17g |
25mg |
200mg |
0g |
0g |
| TOTAL: |
1,798 |
107g |
70g |
146g |
843mg |
2,126mg |
34g |
18g |
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| Walking, 3.0 mph, mod. pace, walking dog |
59 |
20 |
|
| Walk/Run with dog |
120 |
20 |
|
| Strength training (weight lifting, weight training) |
400 |
60 |
|
| TOTALS: |
579 |
100 |
0 |
0 |
0 |
June 20, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Fat Free Skim Milk 1 Cup, 1 Cup |
80 |
11g |
0g |
8g |
0mg |
125mg |
11g |
0g |
| Trader Joe's - Organic Golden Flax Cereal, 0.75 cup |
200 |
37g |
3g |
6g |
0mg |
65mg |
9g |
6g |
| Walnuts - Tablespoon, 1.5 tablespoon |
75 |
1g |
5g |
2g |
0mg |
0mg |
0g |
1g |
| Blueberries - Raw, 0.5 cup |
41 |
11g |
0g |
1g |
0mg |
1mg |
7g |
2g |
| Lunch |
| Power to the Greens, 2 cup (85g) |
60 |
12g |
0g |
4g |
0mg |
160mg |
2g |
6g |
| Chicken - Rotissere Chicken, 6 oz |
255 |
0g |
14g |
33g |
113mg |
795mg |
0g |
0g |
| Costco - Basil Pesto, 0.06 cup |
83 |
2g |
8g |
2g |
4mg |
158mg |
0g |
1g |
| Ocean Spray - Cranberry Sauce, 1 oz(s) |
45 |
11g |
0g |
0g |
0mg |
14mg |
11g |
0g |
| Dinner |
| Flank Steak - Grilled, 3 oz |
162 |
0g |
6g |
24g |
39mg |
48mg |
0g |
0g |
| French Potato Salad, 0.25 lb |
160 |
15g |
9g |
4g |
10mg |
220mg |
1g |
2g |
| Chili With Meat and Beans, 1 oz |
22 |
3g |
1g |
1g |
2mg |
83mg |
0g |
1g |
| Salad Greens - Spring Mix, 2 cups |
20 |
4g |
0g |
1g |
0mg |
95mg |
1g |
1g |
| Balsamic Vinagrette, 2 tbs |
90 |
3g |
9g |
0g |
0mg |
290mg |
1g |
0g |
| Drinks - Red Wine, 10 oz |
260 |
9g |
0g |
0g |
0mg |
14mg |
2g |
0g |
| Home - Fruit Salad, 0.5 cup |
45 |
11g |
1g |
1g |
0mg |
0mg |
9g |
2g |
| TOTAL: |
1,598 |
130g |
56g |
87g |
168mg |
2,068mg |
54g |
22g |
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| Elliptical Trainer |
202 |
25 |
|
| TOTALS: |
202 |
25 |
0 |
0 |
0 |
June 21, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Blueberries - Raw, 0.5 cup |
41 |
11g |
0g |
1g |
0mg |
1mg |
7g |
2g |
| Fat Free Skim Milk 1 Cup, 1 Cup |
80 |
11g |
0g |
8g |
0mg |
125mg |
11g |
0g |
| Kashi Golean Crunch, 3/4 cup |
190 |
38g |
3g |
9g |
0mg |
100mg |
13g |
8g |
| Lunch |
| Chicken - Rotissere Chicken, 3 oz |
128 |
0g |
7g |
17g |
56mg |
398mg |
0g |
0g |
| Costco - Basil Pesto, 0.06 cup |
83 |
2g |
8g |
2g |
4mg |
158mg |
0g |
1g |
| Multi-grain Tortilla, 0.75 tortilla |
113 |
17g |
3g |
3g |
0mg |
233mg |
2g |
4g |
| Cherries 0.5 cup |
43 |
11g |
0g |
1g |
0mg |
0mg |
9g |
1g |
| Dinner |
| Bread, , 1 oz |
83 |
15g |
1g |
3g |
0mg |
168mg |
1g |
1g |
| Butter 2 tsp |
70 |
0g |
8g |
0g |
25mg |
60mg |
0g |
0g |
| Drinks - Red Wine, 10 oz |
260 |
9g |
0g |
0g |
0mg |
14mg |
2g |
0g |
| Grilled Salmon - 6oz, |
205 |
0g |
14g |
30g |
85mg |
83mg |
0g |
0g |
| Zucchini - 1 squash |
29 |
6g |
0g |
1g |
0mg |
4mg |
4g |
2g |
| Snacks |
| Zucchini - |
20 |
4g |
0g |
2g |
0mg |
12mg |
2g |
2g |
| Costco - Basil Pesto, 0.13 cup |
165 |
5g |
15g |
3g |
8mg |
315mg |
0g |
2g |
| Cheese, parmesan, 1 tbsp |
21 |
1g |
1g |
1g |
4mg |
90mg |
0g |
0g |
| TOTAL: |
1,531 |
130g |
60g |
81g |
182mg |
1,761mg |
51g |
23g |
Food Notes
Out to dinner for father's day to Bis on Main
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| Hiking, climbing hills (carrying 10-20 lb load) |
999 |
150 |
|
| TOTALS: |
999 |
150 |
0 |
0 |
0 |
June 22, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Kashi Golean Crunch, 3/4 cup |
190 |
38g |
3g |
9g |
0mg |
100mg |
13g |
8g |
| Fat Free Skim Milk 1 Cup, 1 Cup |
80 |
11g |
0g |
8g |
0mg |
125mg |
11g |
0g |
| Lunch |
| Costco - Basil Pesto, 0.06 cup |
83 |
2g |
8g |
2g |
4mg |
158mg |
0g |
1g |
| Zucchini - 1 squash |
29 |
6g |
0g |
1g |
0mg |
4mg |
4g |
2g |
| Chicken - Rotissere Chicken, 3 oz |
128 |
0g |
7g |
17g |
56mg |
398mg |
0g |
0g |
| Cheese - Parmesan, grated, 1 tbsp |
22 |
0g |
1g |
2g |
4mg |
76mg |
0g |
0g |
| Kalamata 5 olives |
45 |
2g |
5g |
0g |
0mg |
260mg |
0g |
1g |
| Marinated Artichoke Hearts, 2 pieces |
20 |
2g |
2g |
1g |
0mg |
80mg |
0g |
1g |
| Dinner |
| Red Wine, 5 oz |
130 |
5g |
0g |
0g |
0mg |
7mg |
1g |
0g |
| Chicken Breast - Bonelss Skinlss 5.1 oz cooked |
214 |
0g |
5g |
42g |
0mg |
493mg |
0g |
0g |
| Garlic Lemon Parmesan Roasted Cauliflower, 1 serving(s) |
122 |
9g |
9g |
5g |
5mg |
324mg |
4g |
4g |
| Snacks |
| Kellogg's - All Bran Complete Wheat Flakes Cereal, 3/4 cup |
90 |
23g |
1g |
3g |
0mg |
210mg |
5g |
5g |
| Nonfat (fat free or skim), 1 cup |
86 |
12g |
0g |
8g |
5mg |
127mg |
0g |
0g |
| Cherries - 0.5 cup |
37 |
9g |
0g |
1g |
0mg |
0mg |
9g |
1g |
| TOTAL: |
1,276 |
119g |
41g |
99g |
74mg |
2,362mg |
47g |
23g |
| EXERCISES |
Calories |
Minutes |
Sets |
Reps |
Weight |
| Cardiovascular |
| elliptical |
337 |
45 |
|
| Strength training (weight lifting, weight training) |
80 |
30 |
|
| TOTALS: |
417 |
75 |
0 |
0 |
0 |
June 23, 2015
| FOODS |
Calories |
Carbs |
Fat |
Protein |
Cholest |
Sodium |
Sugars |
Fiber |
| Breakfast |
| Fat Free Skim Milk 1 Cup, 1 Cup |
80 |
11g |
0g |
8g |
0mg |
125mg |
11g |
0g |
| Walnuts - Tablespoon, 1.5 tablespoon |
75 |
1g |
5g |
2g |
0mg |
0mg |
0g |
1g |
| Organic Golden Flax Cereal, 0.75 cup |
200 |
37g |
3g |
6g |
0mg |
65mg |
9g |
6g |
| Lunch |
| Costco - Basil Pesto, 0.05 cup |
66 |
2g |
6g |
1g |
3mg |
