Report for 6/22

Food & Exercise Diary for Tuesday 6/22
Breakfast - Apple, turkey slice, 2 pina colada muffins (I gave in, I couldn't resist), calcium supplement & multi-vitamin.
Exercise - 35 min on treadmill including 1x1600.  Just wasn't feeling it today - no energy.  Took it easy.
Lunch - Salad with spinach, tomato, cucumber, carrots, green bell pepper, sunflower seeds, 1 tbsp basil pesto.  Handful of peanuts, gatorade.
Snack - Baby carrots, a few berries.
Dinner - Taco salad (spinach, grd turkey, corn, black beans, diced tomatoes, pepper, onion, black olives, salsa, a little sour cream).  Cranberry juice, 2 big spoonfuls of chocolate frosting.  I have been absolutely insatiable today, especially when it comes to my sweet tooth.  Really?  Frosting, yeah really.

Report & Stats for 6/21

Food & Exercise Diary for Monday 6/21
Breakfast - Apple, slice of turkey breast, calcium supplement & multi-vitamin.
Lunch - Small glass ABVU.  Taco salad (spinach, grd turkey, black beans, corn, diced tomatos, black olives, TJ's salsa, little sour cream).  A couple of berries.
Snack - Starbuck's non-fat Green Tea Frapp  My summer weakness.
Dinner - 1/2 acorn squash with cinnamon.  Small salad with spinach, cucumber, broccoli, carrots, green bell pepper.  Gatorade, one small chocolate chip cookie.
Exercise - 45 min on treadmill, avg pace 5.4 mi/hr.

Body Stats
Weight - 99.5 lbs
BMI - 18.2

Happy Father's Day

Food & Exercise Diary for Sunday 6/20
Happy Father's Day.  Happy Food Day I should call it... hello carbs.  Ugh I'm already paying for the tasty goodness.  :)
Breakfast - Banana, 2 pina colada muffins, calcium supplement & multi-vitamin.
Pina Colada Muffin Recipe: Mix 1 cup all purpose flour, 1/2 cup wheat flour, 1/2 cup quick oats, 1/2 cup sugar, 1 tbsp baking powder, 1/2 tsp nutmeg, pinch of salt.  In seperate bowl, beat 1 egg, add 3/4 cup light coconut milk, 1/4 cup melted butter, 1/4 cup pineapple juice, 2 tbsp crushed pineapple, 1 tsp vanilla extract.  Whisk with dry ingredients, add 1/2 cup shredded coconut.  Spoon into greased muffin cups.  Spoon crushed pineapple and brown sugar mix on top (1/4 cup melted butter, 1/4 tsp cinnanmon, 1/3 cup packed brown sugar, 1/2 cup all purpose flour).  Bake at 375 for 30 min.
Lunch - Cranberry apple juice, mixed fruit (berries and cantaloupe), spinach quiche, 2 pork sausage patties, 1/2 serving stuffed french toast.  Should not have splurged on the sausage and french toast - too much after the muffins.
Spinach Quiche Recipe: Whisk 6 eggs, 6 tbsp cooled melted butter, 3/4 cup coconut/almond milk, 1 tsp parsley, 1 tsp minced garlic, 1/2 tsp ground mustard, pinch of black pepper.  Mix in chopped turkey breast, 1/3 red onion, 1/2 green bell pepper, fresh spinach.  Pour into greased 9" round or 13x9" dish.  Bake at 375 for 45 minutes until lightly browned and cooked through.
Exercise - 2 mile walk along the river.
Dinner - Limeade.  Salad with spinach, tomato, broccoli, cucumber, carrots, a little catalina dressing.

Report for 6/19

Food & Exercise Diary for 6/19
Breakfast - Gatorade, banana, hard boiled egg, handful of trail mix (I'm addicted to that stuff), calcium supplement & multi-vitamin.
Exercise - 12 miles on the trails, 11 min/mi avg pace (with walk breaks), burned 1000 calories, had 1 Hammer gel.
Lunch - Went to BJ's with my grandma, was very dissapointed with my meal.  Always hard to get the order right when I ask for something "unusual" like no cheese and dressing on the side.  My cobb salad came with lettuce, tomato, and avocado.  Uh.... meat?  Found a couple of hidden turkey pieces, requested the bacon.  So I eventually ate a... Cobb salad with lettuce, tomato, avocado, bacon, a little turkey, a couple of croutons, a little garlic dressing.  Iced tea.
Snack - Handful of raisins.
Dinner - Taco salad, couple of corn chips. 
Taco Salad Recipe: Brown 1 lb lean ground turkey with bell pepper and red onion, drain oil/fat.  Add 1 can drained corn, 1 can drained black beans, 1 can slightly drained diced tomatos, minced garlic to taste, spices to taste.  Serve over spinach (paleo) or use as taco/nacho ingredient (non-paleo).  Optional - add olives, salsa, sour cream, etc.
Exercise - 2 mile round trip walk to Coldstone.
Dessert - "Like It" ice cream serving @ Coldstone.  Chocolate peanut butter ice cream with roasted almonds and coconut.  Can you say indulgence?  At least I added almonds and coconut versus other sugary sweets.

Report for 6/18

Food & Exercise Diary for 6/18
Breakfast - Banana, hard boiled egg, limeade, calcium supplement & multi-vitamin.
Exercise - 45 min on the treadmill, avg pace 5.4 mi/hr.
Lunch - Limeade, pinch of trail mix.  Salad with spinach, 3 thin roast beef slices, egg salad (w/ ground pepper, mayo, dijon mustard), broccoli, orange bell pepper, red onion.  YUM!
Snack - Baby carrots and snap peas.
Dinner - Small glass ABVU, 1/2 acorn squash.  2 chicken breast tenderloins with tomato, orange bell pepper, red onion, TJ's BBQ sauce, TJ's authentic salsa. 1 small chocolate chip cookie.  A small splurge.  I have a sweet tooth.

Report for 6/17

Food & Exercise Diary for Thursday 6/17
Breakfast - Banana, 1 thin deli slice of turkey, trail mix (raisin/almond/sunflower/banana chips), calcium supplement & multi-vitamin.
Exercise - 40 min weight lifting, abs/arms/legs.
Lunch - 1/2 apple, 1 deli slice of roast beef.  Salad with spinach, tomato, carrots, cucumber, snap peas, orange bell pepper, and a little light balsamic vinaigrette.
Exercise - 1.4 mi walk from a store to home.  Bought a new oven today. Being delivered on Saturday.  Hallelujah!  What it will be like to have a reliable oven again.  Woohoo!!!
Dinner - Curried egg salad with broccoli and spinach.  Baby carrots, iron supplement.  1 small chocolate chip cookie, small glass of red wine.  2 small splurges, getting into the summer mood I suppose?

Report for 6/16

Food & Exercise Diary for Wednesday 6/16
Breakfast - Pear.  Smoothie with 3/4 cup ABVU, 1/2 scoop whey protein powder, 1 tbsp cocoa powder.  Calcium supplement & multi-vitamin.
Exercise - 60 min on treadmill including 2x1600, avg pace 6.1 mi/hr.
Snack - Celery with salsa/ranch dressing.
Lunch - Salad with spinach, tomato, cucumber, orange bell pepper, carrots, green onion.  One small slice of veggie pizza.  A small splurge.
Dinner - Went to Mexican restaurant with a friend for happy hour.  A known (and partially accepted weakness).  Chips and salsa, house margarita, chicken tostada without cheese.

Report & Stats for 6/15

Food & Exercise Diary for Tuesday 6/15
Breakfast - Banana, hard boiled egg, handful of trail mix, orange juice, calcium supplement & multi-vitamin.
Lunch - Lipton Lemon Green Tea.  Salad from Jack's Urban Eats with spinach, beets, corn, red onion, roasted red peppers, jicama, cucumber.
Exercise - 40 min on the treadmill, mostly walking.  A bit sore from the weekend and yesterday's weights.
Snack - Baby Carrots
Dinner - 2 farm fresh scrambled eggs with minced garlic, all purpose seasoning, and TJ's authentic salsa. Steamed broccoli.  Oh my goodness farm fresh eggs are soooooo good!

Body Stats
Weight - 99.5 lbs
BMI - 18.2
BP - 95/53  *Dude so low - awesome!
Chest - 32.5"  *Yep, PMSing again.  :)
Waist - 24.5"
Hips - 33"

Report for 6/14

Food & Exercise Diary for Monday 6/14
Have an incredibly sore throat - the smoothie was about all I could handle.  Ugh.
Breakfast - Smoothie with 3/4 cup ABVU, 1/2 cup frozen blackberries, 1/2 banana, 1/2 scoop vanilla whey protein powder, 1 tbsp cocoa powder.  Calcium supplement & multi-vitamin.
Exercise - 30 min light weight lifting (legs/abs/arms).
Lunch - V8 juice, 1/2 banana.  Salad with homemade balsamic vinaigrette.
Dinner - Orange juice, 2 thin deli chicken breast slices.  Curried egg salad with spinach, lettuce, tomato, bell pepper, cucumber, carrots, red onion.

Listen to the Body Pt2

Food & Exercise Diary for Sunday 6/13
Breakfast - Banana, 1/4 cup trail mix (raisin/almond/sunflower/banana chip), gatorade, calcium supplement & multi-vitamin.
Exercise - 8 miles on the trail, 10:55 min/mi avg pace, burned 673 calories, ate 1 Hammer Gel.
Lunch - V8 juice, turkey spinach roll, salad with homemade balsamic vinagrette dressing.  Iron supplement.
Balsamic Vinaigrette Recipe: 3/4 olive oil, 1/3 cup balsamic vinegar, 3 tsp dijon mustard, 1 tsp minced garlic, 1/2 tsp oregano, pinch of salt and pepper.
Dinner - Lemonade, assorted fruit (watermelon/cantaloupe/strawberries/blueberries/grapes), couple of chicken meatballs.

Listen to the Body

Food & Exercise Diary for Saturday 6/12
Sometimes you just have to listen. This past week I have eaten like crap, slept poorly, and drank too much wine.  21 miles in the heat just wasn't going to happen this morning.  Haven't done this before, but I decided to break it up.  13 miles today, 8 miles tomorrow.
Breakfast - Banana, turkey slice, handful of trail mix, gatorade, calcium supplement & multi-vitamin.
Exercise - 13 miles on the trails, 11 min/mi avg pace, burned 1095 calories.  Ate 1 Hammer Gel.
Lunch - Gatorade, pear.  Curried egg salad with chopped celery and spinach.
Dinner - Went to a friend's house.  Roasted chicken breast, salad, slice of watermelon, piece of garlic bread, small glass of white wine.  Dessert - frozen hot chocolate.  Not bad, but not good.

Report for 6/11

Food & Exercise Diary for Friday 6/11
Have to eat/drink well today - 21 mile run planned for tomorrow.  And of course, after last night's "dinner," my stomach is upset.  Imagine that!?!?
Breakfast - Banana, slice of turkey, gatorade, calcium supplement & multi-vitamin.
Lunch - Grape juice, handful of trail mix.  Salad with spinach, tomato, cucumber, carrots, celery, green bell pepper.  Dressing was a little mayonaise, pepper, yellow curry powder.
Exercise - Approx 2 mile walk to AAA branch and back.
Snack - Starbucks non fat green tea frapp, apple.
Dinner - Turkey Spinach Roll (see recipes), mixed frozen veggies.

Report for 6/10

Food & Exercise Diary for Thursday 6/10
Breakfast - Banana, turkey slice, handful of trail mix, tea, calcium supplement & multi-vitamin.
Exercise - 50 min on the treadmill, avg 6.1 mi/hr.
Snack - Celery with curried black bean hummus.
Lunch - V8 juice.  Salad with spinach, tomato, cucumber, carrots, green bell pepper.
Snack - Carrots and snap peas with ranch dressing, a handful of trail mix.
Dinner - Went to a gathering of friends.  Wine, cheese, crackers, 2 homemade chocolate peanut butter cups, soft serve ice cream.  Yeah, no kidding.  I will pay for the poor (but tasty) meal,  one way or another.

Report & Stats for 6/9

Food & Exercise Diary for Wednesday 6/9
Last day before summer vacation!  Woohoo!! Sometimes it's great being a teacher.
Breakfast - Banana, scrambled egg with chopped turkey, tea, calcium supplement & multi-vitamin.
Snack - Celery with curried black bean hummus.
Lunch - V8 juice, peach, handful of pretzel sticks.  Salad with spinach, roma tomato, broccoli, carrots, green bell pepper.
Exercise - 55 min on treadmill including 2x1600.
Dinner - Grape juice.  2 chicken breast tenders with sauteed red onions, green bell peppers, a little TJ's BBQ sauce and salsa.  2 small chocolate/pecan cookies, large glass of cab-shiraz.  MAJOR sweet tooth this week.

Body Stats
Weight - 99.5 lbs
BMI - 18.2
Chest - 32"
Waist - 24.5"
Hips - 33"

Report for 6/8

Food & Exercise Diary for Tuesday 6/8
Breakfast - Apple, slice of turkey, tea, calcium supplement & multi-vitamin.
Lunch - Salad with lettuce, tomato, carrots, broccoli, a little catalina dressing.  Celery with curried black bean hummus, V8 juice, 2 small chocolate cookies.
Snack - Trail mix (raisin/almond/sunflower/banana chips).
Exercise - 20 min light weight lifting (abs/arms).
Dinner - Orange juice.  Slice of turkey turnover (a traditional family recipe), baked brussels sprouts, 60-calorie chocolate popsicle. 

Report for 6/7

Food & Exercise Diary for Monday 6/7
Breakfast - Peach, slice of turkey, handful of trail mix (raisin/almond/sunflower/banana chips), calcium supplement & multi-vitamin.
Exercise - 45 min on the treadmill, mostly walking.  Worked out too hard yesterday.
Snack - Celery with curried black bean hummus.
Lunch - Subway salad with lettuce, roast beef, tomatos, cucumber, green bell pepper, red onion, black olives, a little honey mustard.  Apple juice, a couple tootsie rolls.  A small splurge.
Dinner - Chipotle salad with romaine, chicken, grilled red onions and peppers, corn, salsa, a little sour cream and chipotle vinaigrette.
After dinner splurge - Chips and salsa, margartia.  Did I mention chips and salsa are my weakness?  A big one!

Report for 6/6

Food & Exercise Diary for Sunday 6/6
Breakfast - Apple, slice of turkey, cranberry juice, calcium supplement & multi-vitamin.
Exercise - 40 min weightlifting (abs, arms, light legs) and stretching.
Snack - Celery with curried black bean hummus.
Lunch - At a family birthday celebration.  Smoked BBQ pulled turkey, assorted fruit (cantaloupe/mango/strawberries/grapes), gatorade, handful of pretzel sticks.
Dinner - Salad with romaine, cauliflower, carrots, red bell pepper, red onion, sunflower seeds, a little herb dressing.  1 small snickerdoodle.

Report for 6/5

Food & Exercise Diary for Saturday 6/5
Breakfast - Banana, slice of turkey, gatorade, calcium supplement & multi-vitamin.
Exercise - Ran 11 miles through neighborhood and American River Parkway.  Took it slow due to heat and humidity.
Lunch - Peach, cranberry juice.  Curried egg salad with broccoli and spinach.
Snack - Orange juice, baby carrots.
Dinner - A gathering with family and friends.  Didn't do too bad.  Glass of sangria.  Salad with romaine, tomatos, carrots, red onion, mushroom.  1 slice veggie pizza without cheese, 1 small slice garlic bread.  A few berries (blueberry, raspberry, blackberry).

Report for 6/4

Food Diary for Friday 6/4
Oh my weakness... chocolate!  Had parties at school today, kids brought tasty homemade treats including some tempting chocolate things that I just "had" to taste.  I am weak sometimes.
Breakfast - Banana, slice of lean turkey, calcium supplement & multi-vitmain.
Snack - Celery with curried black bean hummus, brownie.
Lunch - V8 juice, brownie.  Salad with lettuce, spinach, tomato, broccoli, carrots, jicama, green bell pepper.
Snack - Cranberry juice, carrots.
Dinner - Lemonade.  Pre run meal.  Scrambled egg with garlic, parsley, oregano, basil.  Steamed small yukon potato, zucchini, yellow squash.

Report for 6/3

Food & Exercise Diary for Thursday 6/3
Breakfast - Banana, trail mix (almond/raisin/sunflower/banana chips), glass of ABOU, calcium supplement & multi-vitamin.
Snack - Celery and mashed cauliflower, 1 M&M cookie.
Lunch - Hard boiled egg, apple.  Salad with lettuce, spinach, tomato, broccoli, jicama, green bell pepper.
Exercise - 35 min on the treadmill, mostly walking.  Still sore from Tues/Wed workouts and low energy, decided to take it easy.
Dinner - 2 chicken tenders with avocado and TJ's salsa, steamed zucchini and yellow squash, glass of ABOU.

Report for 6/2

Food & Exercise Diary for Wednesday 6/2
Breakfast - Apple, thin slice of ham, handful of frosted mini-wheats, orange juice, calcium supplement & multi-vitamin.
Exercise - 55 min on treadmill including 2x1600, avg pace 6.1 mi/hr.

Lunch - V8 juice.  Handful of trail mix (raisin/almond/sunflower/banana chips).  Salad with lettuce, spinach, mashed cauliflower, 1/4 avocado, 1/2 roma tomato.

Dinner - Orange juice, zucchini pancakes, cantaloupe, potato biscuit.

Zucchini Pancake Recipe: Grate zucchini, chop green bell pepper and red onion to make approx 1 1/2 cups.  Add 1/2 tsp oregano, 1/4 tsp garlic powder.  In a seperate bowl, combine 1 egg, 1/4 cup potato starch, 2 tbsp ABOU.  Combine wet mixture and veggies.  Cook over medium heat, approx 3-4 min per side until browned and slightly crispy.

Potato Biscuit Recipe: Mix 1/2 cup all purpose flour, 1/2 cup whole wheat flour, 1/2 cup potato starch, 3 tsp baking powder, 1/2 tsp cream of tartar, dash of salt.  In a small bowl mix 1 egg, 3/4 cup sour cream, 1 1/2 tbsp ABOU.  Combine wet and dry ingredients.  Bake at 450 for 10-15 min, until lightly browned.

Report & Stats for 6/1

Food & Exercise Diary for Tuesday 6/1
Breakfast - Apple, thin slice of ham, gatorade, calcium supplement & multi-vitamin.
Exercise - Group strength training class at gym.  Light legs, abs, arms weight lifting and resistance training.
Lunch - V8 juice, apricot, 2 corn thins.  Salad with lettuce, spinach, mashed cauliflower, tomato, broccoli.
Snack - Orange juice, celery with light ranch dressing.
Dinner - Celebratory dinner with 2 coworkers at Crush 29.  Brandy Steak Salad (marinated steak pieces, roasted roma tomatoes, onion strings, a little roasted tomato vinaigrette).  One small slice sourdough with cheese.

Body Stats
Weight - 100.5 lbs
BMI - 18.4
BP - 101/67
Chest - 32"
Waist - 24.5"
Hips - 33"
Gaining 1.5 lbs and 1/2" around my hips in one week - not a pattern I want to repeat frequently, but it was no surprise considering how I ate this week.