Food Journal

FS - 91 10 green grapes (30) bagel and country ham (350)

(2110) Yogurt and nola - (110)

(630)

Friday , August 7, 2009 FS - 98 () Post Workout Snack (90) (1370) 1/2 mg pita (90) Snack (170)(1280) 1/2 Chicken Deli Sand (140) Raw Veggies (30) Lunch (570) (1110) 1/2c Pinto Beans (120) 1/2c Mac n Cheese (180) 1/2c Turnip Greens (30) 3 Broccoli Spears (100) 1/2c Strawberries with Cottage Cheese (60) 1/2 ww Roll (80) Snack (110) (540) Veggies (20) 1/2 mg pita (90) Breakfast (430) 2 ww mg (220) 1 mott's applesauce (50) 1 pc Countryham (70) 1c ff milk (90)

Thursday, August 6, 2009 FS - 91 (2190) (280) (2190) 10pcs Walnuts (50) 10 mg Wheat thins w honey (120) 1/3c Yogurt w-Granola (110) Supper (650) (1910) 1c chili (200) 3oz pc (160) 1s tostitos (150) 4oz watermelon(50) 1c ff milk (90) Snack (170)(1260) 1/2 Chicken Deli Sand (140) Raw Veggies (30) Lunch (595) (1090) Country Ham (150) Mac and Chz (160) Green Beans (25) Cornbread and Honey (160) Strawberry short (100) Snacks (145) 495_ Raw Veggies (20) Apple (55) 1/4 Pita abj (70) Breakfast (350) Ww mg bagel w - ham

Wednesday, August 5, 2009 FS - 106 (1905) 1 granola and yogurt (160) Supper(440) (1745) Bento Box 3oz grilled tilapia (120) 1/2c brown rice (110) 1/2c steamed cabbage (20) 1c grilled tofu, carrots and celery (160) 1 tbsp ginger sauce (30) -------------------- After workout 1 granola bar (100) (1305) Wellness workout Afternoon Snack (180) (1205) 1/2 Chicken on mg ww bread (140) 1/2c Raw Carrots (20) 1/2c brocolli and cauliflower (20) Lunch (470) (1025) 1 Mexican Melee @ Yummy Tummy (400) Ground Beef, Onions, Peppers, Black Beans, Corn, Olives, Tomatoes and Cheese Over Tortilla Chips and Served with Salsa and Sour Cream (just a dab) 1/4 sandwich (70) am snack (205) (555) 1 mg ww abj (140) 1/2c celery (10) 1sm apple (55) Breakfast (350) 1 bagel n bacon (350)

Tuesday, August 4, 2009 FS - 90 (2075) Yogurt and granola (110) Chips and salsa (160) (1965) (1805) Almond crackers w-ab (140) (1665) Supper 700 Chili, corn, tomato yogurt Snack (155) (965) 1 sm apple (55) 1/2c celery (10) 1/4 Turkey Sandwich (70) 1/2c Raw Carrots (20) Lunch (355) (810) Chicken Cilantro Lime Soup (80) 1/2 Club Sandwich on ww - (275) Snack (145) (455) 1 pita abj (120) 1 raw radish (5) 1/2c raw broccoli (20) Breakfast (310) 1 ff milk 90 1 ww mg pita 90 1 eggbeater 30 1oz steak (50) 1 Mott's applesauce (50)

Monday, August 3, 2009 FS - 116 (1835) Snacks (250)(1820) 5 olives (30) 4oz ff milk (45) 1sm ww mg pita w- abj (175) Supper (535) (1585) KFC (435) Breast and wing Mac And Cheese Green Beans 1 granola bar (100) Snack (135) (1050) 1/4 Turkey Sandwich (70) 1 apple (55) 1/4c broccoli, raw plain (10) Lunch (400) (915) 1/2c Pinto Beans (120) 1/2c Mashed potatoes (120) 1/2c Grilled Pepper and Onions (30) 1/2c Turnip Greens (30) 1/2 Roll (100) Snack (155) (515) 1/2 Turkey Sandwich (140) 2oz water melon (15) 1/2c celery, raw plain Breakfast (360) 1oz Meat 60 1 mg ww bagel 300

Sunday, August 2, 2009 FS - 109 (1790) Snack Yogurt and Granola (135) (190) (1655) Crackers and almond butter Supper(350) (1465) Tuna salad 150 Cream corn 60 Mg ww bread w 140 Icecream 160 Wheat thins 80 370 (875) Sandwich 120 Chips 80 Veggies 10 Watermelon 160 2/3 doritos 100 505 apple 55 405 Breakfast 350 1c ff milk 90 1/4c eggbeater 30 1s precooked bacon 50 1 ww mg toast w-spread 130 1 Mott's applesauce 50

Friday, July 31, 2009 FS - 96 Snacks (460) 1/2 pita w-AbJ (60) Carrots (15) (400) (385) 1 Apple (55) Breakfast (330) 1 eggbeater 1oz sirloin 1 Mott's peaches 1 toast 1c milk

Thursday, July 30, 2009 FS - 86 (1880) Late snack (110) (1880) 1 yogurt and granola (110) Today's Snacks (possible 325) Supper (690) (available 710) Lonestar 1 Salmon (310) 1/2 Sweet Potato (165) 1 Salad (130) 1 Sauteed Onions (85) Afternoon Snack (195) (1080) 1/2 Turkey on mg ww bread (140) 1/2c Raw Carrots (25) 35 blueberries (30) Lunch (425) (885) 1/2c Pinto beans (120) 1/2c rice (110) 1/2c green beans (30) 1/2c steamed broccoli (15) 1ww roll (110) 1-1/2 land o'lakes spread (40) Morning Snack (130) (460) 1sm Apple (55) 1/2 sm pita w-Abj (60) 1/2c Raw broccoli and cauliflower (15) Breakfast (330) 1 eggbeater (30) 1 bacon (50) 1 toast mg ww (110) 1 Mott's peaches (50) 1c ff milk hot w-instant coffee (90)

Wednesday, July 29, 2009 FS - 111 (1900) Late Snack (110) 1 yogurt and granola (110) (1790 target) * Total for Morning and afternoon snacks (320) Supper(460) (1790) Bento Box 3oz grilled tilapia (120) 1/2c brown rice (110) 1/2c steamed cabbage (20) 1c grilled tofu, carrots and celery (160) 1 tbsp ginger sauce (50) Afternoon Snack (140) (1330) 1/4 Turkey on mg ww bread (65) 1/2c Raw Carrots (20) 1sm apple (55) Lunch (650) (1190) Costco combo Pizza Slice (? - 650) uncertain about this # Morning Snack (180)(540) 1/2 pita w-Abj (60) 1/2c Raw broccoli (10) 24 blueberries (20) 1med Banana (90) Breakfast (360) 1oz sirloin (60) 1 Bagel (300)

Tuesday, July 28, 2009 FS -95 (1930) Evening snacks (315) (1930) 1 Mott's Blueberry (50) 4c popped corn (100) 1/2 slice ww mg (85) 16pcs Almonds Walnuts (80) Supper (535) (1615) 3oz red wine (70) 3oz sirloin (180) 1c potatoes (200) 1/2c grilled squash and onion (20) 2 slices tomato and cucumber (10) 1/2 slice mg ww bread (55) Snacks (95) (1080) 1/4 Turkey on mg ww bread (65) 1/2c Carrots, Celery, broccoli (30) Lunch (560) (985) 2 whole wheat bread (220) 1/2c pasta salad (100) 4oz deli corn beef (240) Snack (185) (425) 1 pita w-Abj (120) 1sm apple (55) 1/2c celery (10) Breakfast (240) 1 eggbeater (30) 1bacon (50) 1pita (70) 1c FF milk (90)

Monday, July 27, 2009 FS - 91 (190) (1900) Snack and Late Snack 1 yogurt w-granola (110) 16pcs walnuts and almonds (80) Supper (575) (1710) 1-1/2c spaghetti (150) 2 Turkey franks (240) 1/4c beans (45) 1 sm tomato (30) 1 yellow squash (20) 1 sm pita (90) Snacks (220) (1135) 1/2 ABJ on mg ww (140) 1 Mott's Apple Sauce (50) 8pcs raw carrots (20) 1/2c Raw Green Pepper and Broccoli (10) Lunch (400) (915) OF Char grilled Chick fil a (200) 1 m fruit (70) 1/2 carrot salad (130) Snack (135) (515) 1/4 Turkey sandwich (70) 1sm apple (55) 1/4c celery (10) Breakfast (380) 1 Bagels (300) 1 string cheese (80) (300)

Sunday, July 26, 2009 FS- 93 (1870) Late Snack (275)(1870) 1 granola (75) and yogurt (60) (135) 28pcs Almonds and walnuts (140) Driving Home snack 16 salt and vinegar chips (100) (1595) Supper (435) (1495) Breast skinless (140) Wing (180) Taters and gravy (90) Grean beans (25) 4 truckloads moving apt Snack (100) (1060) 1 granola bar (100) (1060) Lunch (420) (960) 3-oz ribeye (160) 1/2c boiled potatoes (160) 1c raw veggies (30) 1 small pita (70) Snack (70) (540) 1/4 turkey sandwich (70) Breakfast (470) 1c FF milk (90) 1oz sirloin (60) 24 blueberries (20) 1 bagel (300)

Saturday, July 25, 2009 FS - 93 (1895) Late Snack (135) (1895) 1 yogurt (60) 1 - 1/2 tbsp yogurt (75) Early PM snack (100) (1760) 3oz red wine (70) 5 olives (30) Supper (390) (1660) Beauregard's 3oz ribeye (180) 1/2 bun (70) 1 Veggie skewer (20) 1 sm Hot wing (80) 6pcs fries (40) Yard Mowing (2plus hours) Snack (235) (1270) 1 sm pita w-A1mond and jelly (150) 1/2c FF milk (45) 8 pcs almond nuts (40) Lunch (540) (1035) 3oz sirloin burger (180) 1.5 spaghetti - sauce (280) 1/2 Turkey frank (60) 1c raw Veggies (30) Snack (100) (495) 1 granola bar (100) Wellness Workout Breakfast (395) Bagel Bacon apple

Friday, July 24, 2009 FS - 101 (2230) (680) (2230) 2lg cups yeungling beer (520) 1s peanuts (160) Supper (400) (1550) OF Char grilled Chick fil a (200) 1 m fruit (70) 1/2 carrot salad (130) 5 mile bicycle ride 1 granola bar (90) (1150) Afternoon Snack (155) (1060) 1/4 Turkey on mg ww bread (65) 1/2c Carrots, Celery, broccoli (30) Mott's Blueberry Delight (50) Lunch (435)(905) Breast skinless (140) Wing (180) Taters and gravy (90) Grean beans (25) Snack (140) (470) 1/2 small pita w ab and ls jelly (60) 1 raw bell pepper (30) 1 sm apple (50) Breakfast (330) 1 Bagel (300) 1/4oz bacon (30)

Thursday, July 23, 2009 FS - 100 (1740) Late Snack (110) (1740) 1 lite yogurt w- tbsp granola (110) Snack (115) (1630) mott's peach medley (50) Tiny box of raisins (45) Carrots (20) Supper (460) (1515) 3oz BBQ Pork (200) 1/4c Green Pea Salad (80) 30 raw Blueberries (20) 1/2c raw carrots (30) 1 slice mg ww bread with spread (130) Snack (170) (1055) 8pcs mg Wheat thin crackers plain (60) 1 small pita bread w-almond butter (110) Lunch (330) (885) 2oz Hamburger Steak dab of gravy and onion (150) 1/4c Grilled potatoes (90) 1/2c Turnip Greens (30) 1/3 Cornbread Muffin (60) Snack (205) (555) 1/2 Turkey on mg ww bread (130) 1 small apple (55) 1c broccoli, cauliflower (20) 830PT for IT band Breakfast (350) (350) 1 mg wheat bagel (300) 1/2oz country ham (50)

Wednesday, July 22, 2009 FS - 113 (1785) Late Snack (175) (1785) 1 turkey on small pita (130) 1/2c FF (45) 10 mile bicycle Supper(540) (1610) Bento Box 3oz grilled tilapia (120) 1/2c brown rice (110) 1/2c steamed cabbage (20) 1c grilled tofu, carrots and celery (160) 1 tbsp ginger sauce (50) 1 spring roll (80) Yoga Snack (160) (1070) 1/2 Sandwich w-almond butter (130) 1c carrots and celery (30) Wellness Workout Lunch ( 350) (910) 1/2c Pinto beans (110) 1/2c Mashed potatoes (120) 1/2c Grilled Veggies (30) 1/2c Turnip Greens (30) 1/2 Wheat roll (60) Snack (200) (560) 2/3 Nectarine (40) 1/4 mg ww w-turkey (60) 1 Granola Bar (100) Breakfast (360) 1 Bagel (300) 1 bacon (60)

Tuesday, July 21, 2009 FS - 86 (1825) Snack (255) (1825) 1/2c 2% milk (65) 15 mg wheat thins w-spread (190) Supper (640) (1570) 4oz Pork BBQ (240) 1/3c Spaghetti (60) 1/4c Green Pea Salad (100) 1/4c Cole Slaw (150) 1/4c ice cream w-blueberries (90) Snack (80) (930) 4pcs Celery (0) 1oz Cucumber (10) 1/2 slice whole wheat w-spread (70) Lunch (330) (850) 1/2c blackeyed peas (100) 1/2c baked sweet potato + spread (120) 1/2c boiled okra (20) 1/2c Grilled squash (30) 1/2 Wheat roll (60) Snack (130) (520) 1/4 mg ww w-turkey (60) 3oz raw Broccoli and Carrots (15) 1 small apple (55) Breakfast (390) 1-1/2oz sirloin (90) 1 mg ww bagel (300)

Larry Hogan's Food Journal -- Data for July 14 – July 20 Average Daily Calories for this week ~ 1865 Average Fasting Sugar reading ~ 92 Weight morning July 21 - 218 lbs Weight morning July 14 - 221 lbs Weight morning July 8 - 222 lbs Weight morning June 30 - 220 lbs Weight morning June 23 - 222 lbs Weight morning June 16 - 225 lbs Goals: 1. Fuel athletic activity, specifically, I want to run half marathon distance races. 2. Reduce and maintain body weight of 200 (over the next year). 3. Maintain healthy nutrition that keeps me happy and keep it light in the process. 4. Develop a system for family meal plans. MY NOTES: I had a very good week. Family reunion came and I still met my personal nutritional goals. My weight continues to be online with my objectives. *Days I have wine I have it at supper, was at end of the day. Exercise: I have a routine advisor at the Wellness Center for workouts. I am lined ...

Monday, July 20, 2009 FS - 95 (1860) Late Snack (180) (1860) 11 Multigrain Crackers w-Almond Butter (130) Half cup milk (50) 10 mile bicycle Supper (490) (1680) 2oz Sirloin (120) 1/2c Spaghetti (90) 1/4c Green Pea Salad (100) 1 Raw Celery, Broccoli, Cauliflower, Carrots (40) 1 slice whole wheat w-spread (140) Gentle Yoga Snack (165) (1190) Bell Pepper (15) Broccoli and cauliflower (20) 1/2 ww mg w-Almond butter (130) Wellness Workout Lunch (420) (1025) 1/2 crowder peas (110) 1/4 blackberry cobbler (160) 1/2 green beans (20) 1/2 steamed carrots (30) 1/2 wheat roll w-spread (100) snacks (265) (605) 1/2 mg ww w-turkey (130) 10 Carrots (20) 1 4oz lite Yogurt (60) 1 apple (55) Breakfast (340) 1 mg ww bagel (300) 1/2s bacon (40) (340)

Sunday, July 19, 2009 FS - 98 (1850) 1c watermelon soup (110) 2oz peanut butter pie (90) (200) (1850) 4oz steak (240) 1/4c sweet potato (110) 1 Veggies (50) 1 salad lite dressing (80) 1 roll dark wheat (100) 4oz wine (90) (670) 1/2 ww mg w-Almond butter (130) (980) 10 miles bicycle 2-1/2oz gnd sirloin (150) 1/3c spaghetti (110) 1/4c pea salad (100) 1/2c squash n carrots (30) (390) (850) 1 mg ww muffin w-spread (130) (460) 1 egg (70) 1 sausage gravy (180) 1/2 biscuit (80) (330)

Saturday, july 18, 2009 FS - 96 (2045) Chips and dip (300) (2045) Supper Spaghetti (350) 1/2c squash casserole (80) 1 dab Blueberry pie (70) (500) (1745) 1 hour bike ride at camp Lunch - Late 2 thighs and a wing (250) 1/4c pea salad (80) 1/4c pasta salad (80) 1/4c squash casserole (60) 1 small pie (120) (590) (1245) 1/2 sandwich ww w-Almond butter (130) (600) Replace bacon with country ham plus 10 10 green grapes (30) (460) 8oz ff milk (90) 1 mg ww bagel (300) 1/2s bacon (40)

Friday, July 17, 2009 FS - NA (1855) Late Snack (235) (1855) 3c popcorn (150) 1 yogurt n 1/2 granola (85) Supper (635) (1620) 1/2 bun (50) 3oz pork roast (180) 1/4c tater salad (90) 1/4c Slaw (60) 1oz Chips w-tsp dip (180) 1/2s cake (75) Afternoon Snack (100) ( 985 ) 1 afternoon snack granola bar (100) Lunch (370) (885) 1 chkn lean pocket (250) 1 baked ruffles (100) 1s steamed squash n onion (20) (370) Snack(175) (515) 1 slice mg ww w-peanut butter (130) 1 Apple (55) Breakfast(340) 1/2 s Bacon (40) 1 mg ww bagel (300)

Thursday, July 16, 2009 FS - 83 (1790) Late Snack (285) (1790) 1tbsp Granola (50) 1s Lite Yogurt (60) Wheat thins w-Almond butter (140) 3oz ff milk (35) Supper (510) (1505) 5oz broiled catfish (220) 1/2c potato salad (180) 1/2c green beans (20) 2 hushpuppies (90) Afternoon Snack (165) (995) 1 slice mg ww w-almond butter (130) Raw Tomato (20) Raw banana pepper (0) 4oz Yellow squash (15) Lunch (350) (830) 1 cup Vegetable Soup (100) 1/2 Corn Beef Sandwich (250) Snack(140) (480) 1s small raw cucumber (10) 1 small pita bread w-almond butter (110) 2doz blueberries (20) Breakfast(340) 1/2 s Bacon (40) 1 mg ww bagel (300)

Wednesday, July 15, 2009 FS - 96 (1765) Late Snack (190) (1765) 1tbsp Granola (50) 1s Lite Yogurt (60) 8 pcs @ walnuts and Almonds (80) Supper (470) (1575) 3oz grilled tilipia (90) 1/2c brown rice (110) 1/2c steamed cabbage (20) 1c grilled tofu, carrots and celery (200) 1 tbsp ginger sauce (50) Yoga Afternoon Snack (165) (1105) 1 slice mg ww w-almond butter (130) Raw Tomato (20) Raw Cucumber (15) Wellness Workout Lunch (405) (940) 1 c Watermelon Gazpacho (115) Tuna, Lemon, Garlic, Pesto, Onion and Lettuce Wrapped in a Tortilla (290) Snack (185) (535) 1 slice mg ww w-almond butter (130) (535) 1 small apple (55) Breakfast (350) 1 mg wheat bagel (300) 1/2oz Beef Jerky (50)

Tuesday, July 14, 2009 FS - 89 (1895) Late Snack (135) (1895) 8pcs mg wheat thins w-almond butter (100) 3oz fat free milk (35) Supper (580) (1760) 4oz charcoal grilled ground sirloin (220) 1 bun with cheese (180) 1/4c mashed potatoes (65) 1/2c Squash and onions (25) 1/4c ice cream w-blueberries (90) Snack (115) (1180) 1 Small pita w-almond butter (100) 4oz Yellow squash (15) Lunch (565) (1065) 1/3c Mac and Cheese (160) 1/3c Mashed potatoes (80) 1/2c turnip greens (20) 1/2 small roll (70) 1/4c blackberry cobbler (180) 1 small apple (55) Snack (150) (500) 1medium raw bell pepper (20) 6pcs mg wheat thins (50) 8pcs each Almonds and Walnuts (80) Breakfast (350) (350) 1 mg wheat bagel (300) 1/2oz country ham (50)

Monday, July 13, 2009 FS - 91 (1880) Late Snack (110) (1880) 1 yogurt (60) 1 tbsp granola (50) 6 mile bicycle Supper (770) (1770) 3oz red wine (70) 1c Pinto Beans (245) 1c Potatoes (140) 1c Mixed Veggies (45) 1slice mg whole wheat bread (100) 1/4c ice cream w-blueberries (90) 1 tbspn Spread (70) Late Afternoon Snack (120) (1000) 3oz Broccoli and Cauliflower (20) 1 Small pita w-almond butter (100) Wellness Center Workout Early Snack-pre gym (105) (880) 1/2oz Pretzels (50) 1 small apple (55) Lunch (335) (775) 4oz Grilled Chicken breast (180) 1/2c Turnip greens (30) 1/2c Corn nibblets (85) 1/2 small roll (40) Morning Snack (130) (440) 1/2oz Pretzels (50) 4oz Yellow squash (15) 1 tiny box raisins (45) 2 oz carrots (20) Breakfast (310) 1c nonfat milk (90) 1s Eggbeater (30) 1 MG wheat muffin (100) 1s bacon (60) 1s blueberries (30)

Sunday, July 12, 2009 FS - 96 (1900) Late Snack (110) (1900) 1 yogurt (60) 1 tbsp granola (50) Supper (620) (1790) 3oz red wine (70) 1 Small pita w-peanut butter and low sugar jelly (125) 1 can tuna (100) 1 tbsp mayo (100) 1 small tomato (10) 1s olives (25) 11 mg wheat thins (100) 1/4c ice cream w-blueberries (90) 10 miles on bicycle Snack (155)(1170) 1/2c boiled potatoes - w spread (100) 1 small apple (55) Late Lunch (625) (1015) 4oz Pork Loin (240) 1 bun (110) 1s tostitos scoops w-tbspn cheese (200) 1 half piece cake (75) Breakfast (390) 1c nonfat milk (90) 1s Eggbeater (30) 1 MG wheat muffin (100) 1s bacon (60) 1s blueberries (30) 1s String Cheese (80)