01/20/2010 Exercise

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/17/2010 - 1/23/2010

EXERCISE MINUTES CALORIES BURNED Walked 0.98 Miles in 15.77 minutes for a speed of 16'01"/mile 16 234   Walked 2.86 Miles in 43.85 minutes for a speed of 15'17"/mile 44 683 181 2748

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01/19/2010 Nutrition Log

Tuesday, January 19, 2010
Breakfast
	Calories	Fat	Carbohydrates	Protein
Post Grape-Nuts Cereal, 0.5 cup (1 serving)	200	1	48	6
Strawberries, frozen, unsweetened, 1 cup, thawed	77	0	20	1
Banana, fresh, 1 large (8" to 8-7/8" long)	125	1	32	1
Yogurt, Kroger, Lite, Cherry Acai, 6 oz	80	0	12	7
	482	2	112	15
Lunch
	Calories	Fat	Carbohydrates	Protein
Celery, raw, 2 stalk, large (11"-12" long)	20	0	5	1
Carrots, raw, 2 large (7-1/4" to 8-1/2" long)	59	0	14	1
Ham, regular (11% fat), 2 slice (6-1/4" x 4" x 1/16")	103	6	2	10
Ham, Kroger, Deli-Style, Smoked, Honey, 1 serving	80	3	3	10
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)	81	0	21	0
	344	10	44	23
Dinner
	Calories	Fat	Carbohydrates	Protein
Chicken Breast, Kroger, 1 piece, 1 serving	210	5	0	41
Margarine, 70% vegetable oil spread, 1.3 tbsp	113	13	0	0
Lima Beans, Kroger, Fordhook 1/2 cup, 3 serving	300	0	54	18
Stuffing, Kroger, Chicken Flavored, 1 cup	220	3	40	6
	843	21	94	65
Snack
	Calories	Fat	Carbohydrates	Protein
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)	81	0	21	0
Nuts, Kirkland, Mixed, 3 tbsp	180	17	7	5
Oranges, 1 large (3-1/16" dia)	86	0	22	2
	348	18	50	7
	2,017	50	300	110
	1790 - 2140	45 - 79	230 - 332	60 - 178

01/19/2010 Exercise

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/17/2010 - 1/23/2010

EXERCISE MINUTES CALORIES BURNED Walked 0.96 Miles in 15.3 minutes for a speed of 15'55"/mile 15 229   Walked 2.88 Miles in 45.28 minutes for a speed of 15'41"/mile 45 687 121 1831

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01/18/2010 Nutrition Log

Monday, January 18, 2010
Breakfast
	Calories	Fat	Carbohydrates	Protein
Post Grape-Nuts Cereal, 0.5 cup (1 serving)	200	1	48	6
Strawberries, frozen, unsweetened, 1 cup, thawed	77	0	20	1
Banana, fresh, 1 large (8" to 8-7/8" long)	125	1	32	1
Yogurt, Kroger, Lite, Cherry Cheesecake, 1 serving	80	0	12	7
	482	2	112	15
Lunch
	Calories	Fat	Carbohydrates	Protein
Apples, fresh, 1 large (3-1/4" dia) (approx 2 per lb)	125	1	32	0
Celery, raw, 2 stalk, large (11"-12" long)	20	0	5	1
Carrots, raw, 2 large (7-1/4" to 8-1/2" long)	59	0	14	1
Ham, regular (11% fat), 3 slice (6-1/4" x 4" x 1/16")	155	9	3	15
	359	10	53	18
Dinner
	Calories	Fat	Carbohydrates	Protein
Chicken Breast, Kroger, 1 piece, 1 serving	210	5	0	41
Potatoes, Betty Crocker, Potato Buds, Mashed, 1 serving prepared with Margarine and skim milk, 3 serving	480	19	65	10
Vegetables, Kroger, Mexican Style, Frozen, 3/4 cup, 3 serving	135	0	24	6
Barbecue Sauce, Jack Daniel's, Honey Smokehouse, 4 tbsp	100	0	24	0
	925	24	113	57
Snack
	Calories	Fat	Carbohydrates	Protein
Apples, fresh, 1 medium (2-3/4" dia) (approx 3 per lb)	81	0	21	0
Oranges, 1 large (3-1/16" dia)	86	0	22	2
	168	1	43	2
	1,935	37	321	92
	1790 - 2140	45 - 79	230 - 332	60 - 178

01/18/2010 Exercise

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/17/2010 - 1/23/2010

EXERCISE MINUTES CALORIES BURNED Walked 0.99 Miles in 15.8 minutes for a speed of 15'53"/mile 16 236   Walked 2.84 Miles in 44.53 minutes for a speed of 15'37"/mile 45 679 61 915

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01/18/2010 Weigh In

Well, I weighed in this morning at 317.2 pounds. So, I have lost two pounds in a week. Solid weight loss, though admittedly I was hoping for more. But, I feel better than I have in a long time. Onward and downward.

01/17/2010 Nutrition Log

Sunday, January 17, 2010
Breakfast
	Calories	Fat	Carbohydrates	Protein
Post Grape-Nuts Cereal, 0.5 cup (1 serving)	200	1	48	6
Strawberries, frozen, unsweetened, 1 cup, thawed	77	0	20	1
Yogurt, Kroger, Lite, Blueberry, 1 serving	80	0	12	7
Banana, fresh, 1 large (8" to 8-7/8" long)	125	1	32	1
	482	2	112	15
Lunch
	Calories	Fat	Carbohydrates	Protein
Soup, Sweet Potatoes, Vegetable Bean & Barley Stew (Low Fat, Vegetarian) 1 cup, 1 cup	150	2	0	4
Spinach, fresh, 20 leaf	46	1	7	6
Romaine Lettuce (salad), 2 cup, shredded	16	0	3	2
Lettuce, red leaf (salad), 2 cup shredded	9	0	1	1
Radishes, 1 cup slices	19	0	4	1
Carrots, raw, 1 cup, strips or slices	50	0	12	1
Green Peppers (bell peppers), 1 cup, strips	38	0	9	1
Yellow Peppers (bell peppers), 10 strips	14	0	3	1
Onions, raw, 1 cup, chopped	61	0	14	2
Celery, raw, 1 cup, diced	19	0	4	1
Mushrooms, fresh, 1 cup, pieces or slices	15	0	2	2
Cheddar Cheese, 0.5 cup, shredded	228	19	1	14
Hard Boiled Egg, 0.5 cup, chopped	105	7	1	9
Dressing, Sweet Tomatoes, Italian, Fat Free, 10 tbsp	125	0	35	0
	895	31	96	44
Dinner
	Calories	Fat	Carbohydrates	Protein
Ham, regular (11% fat), 6 slice (6-1/4" x 4" x 1/16")	310	18	5	30
Vegetables, Kroger, Asian Style, Frozen, 3/up, 3 serving	90	0	12	3
	400	18	17	33
Snack
	Calories	Fat	Carbohydrates	Protein
Apples, fresh, 1 large (3-1/4" dia) (approx 2 per lb)	125	1	32	0
	125	1	32	0
	1,902	51	258	92
	1780 - 2130	45 - 79	228 - 330	60 - 178

01/10/2010 - 01/16/2010 Exercise

CARDIOVASCULAR EXERCISE FOR THE WEEK OF 1/10/2010 - 1/16/2010

EXERCISE MINUTES CALORIES BURNED       Walk 19 min/mile 30 226 Walk 19 min/mile 48 362 Walked 3.06 Miles in 51.25 Minutes for speed of 16'43"/mi 51 735       Walked 3.08 Miles in 49.18 Minutes for speed of 15'56"/mi 49 741       178 2064

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