29 Days Nutritional Information

Day One - April 15, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast

Sequel Vega - Shanke & Go Smoothie- Tropical Tango, 25 g 100 9g 3g 11g 0mg 70mg 6g 3g Europe's Best - Caribbean Treasure (Straw, Peach, Mango), 1 cup (140 g) 60 15g 0g 1g 0mg 1mg 12g 3g

Liberté - 0% Plain Greek Yogurt, 0.5 cup (175g) 67 4g 0g 12g 0mg 47mg 3g 1g Spinach - Raw, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g

Lunch Earthbound Farm Organic" - "Baby Spinach Salad", 3 oz (85g/ about 2 cups) 10 7g 0g 2g 0mg 100mg 0g 7g

Mushrooms - Raw, 2 medium 8 1g 0g 1g 0mg 1mg 1g 0g Royal Flavor - Long English Cucumber, 0.25 whole, with peel 11 5g 0g 2g 0mg 0mg 3g 0g

Nature Sweet Tomatoes - Cherubs, 5 oz (148g) 50 3g 0g 2g 0mg 0mg 5g 2g Hidden Valley - Original Ranch Dressing, 30 grams (2 tbsp) 140 2g 14g 1g 10mg 260mg 1g 0g

Frank's - Red Hot Original Cayenne Pepper Sauce (Canada), 1 tsp (5ml) 1 0g 0g 0g 0mg 180mg 0g 0g I&J Homestyle Lean Beef Party - Beef Patty, 106.88 g 163 3g 10g 18g 45mg 392mg 0g 3g

Dinner Spinach - Raw, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g

Scrambled 70 Cal - Egg, 2 egg 140 2g 10g 12g 370mg 140mg 0g 0g Grilled Asparagus - Grilled Asparagus, 1/2 cup 14 5g 0g 3g 0mg 2mg 2g 2g

Gold Medal - All-Purpose Flour, 0.0625 cup (30g) 25 6g 0g 1g 0mg 0mg 0g 0g Kroger - *Shredded Mozzarella Cheese, 1/4 cup 80 1g 5g 8g 15mg 170mg 0g 0g Pillsbury - Frozen or Ready Pie Crust, 0.25 crust 160 18g 8g 2g 10mg 140mg 0g 0g Breyers - Natural Vanilla Ice Cream, 1 Cup (81g) 260 28g 14g 6g 40mg 70mg 28g 0g

Oil - Olive, 1 tsp 40 0g 5g 0g 0mg 0mg 0g 0g Snacks

Generic - Bartlett Pear, Fresh (Medium), 1 pear, medium (180g) 100 25g 0g 1g 0mg 3mg 17g 4g TOTAL: 1,443 136g 69g 85g 490mg 1,624mg 78g 27g

Exercises Calories Minutes Sets Reps Weight Cardiovascular

Walking, 3.0 mph, mod. pace, walking dog 144 40 Skating, roller (rollerblading, roller blading) 153 20

TOTALS: 297 60 0 0 0

Day Two - April 16, 2012


Sequel Vega - Shanke & Go Smoothie- Tropical Tango, 25 g 100 9g 3g 11g 0mg 70mg 6g 3g Europe's Best - Caribbean Treasure (Straw, Peach, Mango), 1 cup (140 g) 60 15g 0g 1g 0mg 1mg 12g 3g

Spinach - Raw, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g Dairyland - 2% Cottage Cheese, 0.25 cup (125 g) 55 3g 1g 8g 8mg 265mg 3g 0g

Lunch Earthbound Farm Organic" - "Baby Spinach Salad", 3 oz (85g/ about 2 cups) 10 7g 0g 2g 0mg 100mg 0g 7g

Mushrooms - Raw, 2 medium 8 1g 0g 1g 0mg 1mg 1g 0g Royal Flavor - Long English Cucumber, 0.25 whole, with peel 11 5g 0g 2g 0mg 0mg 3g 0g

Nature Sweet Tomatoes - Cherubs, 5 oz (148g) 50 3g 0g 2g 0mg 0mg 5g 2g Renees - Sweet Onion Salad Dressing, 2 tbsp (15ml) 80 8g 5g 0g 0mg 580mg 8g 0g

Dinner Spinach - Raw, 1 cup 7 1g 0g 1g 0mg 24mg 0g 1g

Scrambled 70 Cal - Egg, 2 egg 140 2g 10g 12g 370mg 140mg 0g 0g Grilled Asparagus - Grilled Asparagus, 1/2 cup 14 5g 0g 3g 0mg 2mg 2g 2g

Gold Medal - All-Purpose Flour, 0.0625 cup (30g) 25 6g 0g 1g 0mg 0mg 0g 0g Kroger - *Shredded Mozzarella Cheese, 1/4 cup 80 1g 5g 8g 15mg 170mg 0g 0g

Heinz - Tomato Ketchup , 1 tbsp (15 ml) 18 4g 0g 0g 0mg 200mg 4g 0g Homemade - Rustic Apple Pie, 0.67 slice 156 35g 4g 1g 0mg 72mg 26g 2g

Pillsbury - Frozen or Ready Pie Crust, 0.13 crust 80 9g 4g 1g 5mg 70mg 0g 0g Snacks

Baldersons (Canada) - 2 Year Old Cheddar (Snack), 42 g (1 snack portion) 180 0g 16g 10g 40mg 280mg 0g 0g Lilydale <> - Fully Cooked, Seasoned Sliced Chicken Breasts, 4 Strips (55g) 70 0g 2g 12g 25mg 420mg 0g 0g

Tim Hortons - Medium Double Double (Cream & Sugar), 1 cup 230 18g 22g 2g 30mg 30mg 18g 0g Mann's Sunny Shores - Sugar Snap Peas, 85 g 40 7g 0g 2g 0mg 10mg 3g 2g

TOTAL: 1,421 140g 72g 81g 493mg 2,459mg 91g 23g


Jumping jacks, vigorous 45 5 Running (jogging), in place 43 5

Strength training (weight lifting, weight training) 65 20 Strength Training

Plank 2 1 Standing Biceps Curl, Dumbell 2 10 5

Side Double Crunch 1 12 Double Side Jack Knife 1 10

Squat 2 10 5 Body Weight Lunge 2 10 Standing Bar Row 2 10 5

Barbell Military Press 2 10 5 Push Ups (push-ups) 2 10

Step-Up 2 10 TOTALS: 153 30 18 93 20

Day Three- April 17, 2012


Dairyland - 2% Cottage Cheese, 0.25 cup (125 g) 55 3g 1g 8g 8mg 265mg 3g 0g Western Family Organics - Baby Spinach, 1 cups 10 2g 0g 1g 0mg 33mg 0g 1g

Europe's Best - Caribbean Treasure (Straw, Peach, Mango), 1 cup (140 g) 60 15g 0g 1g 0mg 1mg 12g 3g Sequel Vega - Shanke & Go Smoothie- Tropical Tango, 25 g 100 9g 3g 11g 0mg 70mg 6g 3g

Pineapple - Fresh, 1 c, cubes 76 18g 1g 1g 0mg 4mg 24g 4g Lunch

Lilydale <> - Fully Cooked, Seasoned Sliced Chicken Breasts, 4.5 Strips (55g) 79 0g 2g 14g 28mg 473mg 0g 0g Taylor Organic - Baby Spinach, 3 oz. (2c.) 20 3g 0g 2g 0mg 65mg 0g 2g

Royal Flavor - Long English Cucumber, 0.25 whole, with peel 11 5g 0g 2g 0mg 0mg 3g 0g Nature Sweet Tomatoes - Cherubs, 5 oz (148g) 50 3g 0g 2g 0mg 0mg 5g 2g

Mushrooms - Raw, 2 medium 8 1g 0g 1g 0mg 1mg 1g 0g Hidden Valley - Original Ranch Dressing, 15 grams (2 tbsp) 70 1g 7g 1g 5mg 130mg 1g 0g

Frank's - Red Hot Original Cayenne Pepper Sauce (Canada), 1 tsp (5ml) 1 0g 0g 0g 0mg 180mg 0g 0g Oasis - Classic Exotic Mango Juice Box 200ml, 200 ml 80 21g 0g 0g 0mg 25mg 19g 0g

Dinner Dinner Factory - Maui Beef Short Ribs , 1 portion 359 12g 20g 32g 0mg 1,011mg 0g 0g

Generic - Baby Carrots, 2 oz (85g) 23 5g 0g 1g 0mg 43mg 3g 1g Snacks

Baldersons (Canada) - 2 Year Old Cheddar (Snack), 21 g (1 snack portion) 90 0g 8g 5g 20mg 140mg 0g 0g International Foodsource - Almonds Whole Natural 28 g (1 oz), 10 almonds 69 5g 6g 7g 0mg 0mg 1g 4g

Mann's Sunny Shores - Sugar Snap Peas, 85 g 40 7g 0g 2g 0mg 10mg 3g 2g Generic - Seedless Grapes Green, 17 grapes (49g) 20 6g 0g 0g 0mg 1mg 5g 1g

Tim Hortons - Medium Double Double (Cream & Sugar), 1 cup 230 18g 22g 2g 30mg 30mg 18g 0g TOTAL: 1,451 134g 70g 93g 91mg 2,482mg 104g 23g


Walking, 4.0 mph, very brisk pace 250 30 TOTALS: 250 30 0 0 0

Day Four- April 18, 2012


Dairyland - 2% Cottage Cheese, 0.25 cup (125 g) 55 3g 1g 8g 8mg 265mg 3g 0g Western Family Organics - Baby Spinach, 1 cups 10 2g 0g 1g 0mg 33mg 0g 1g

Sequel Vega - Shanke & Go Smoothie- Tropical Tango, 25 g 100 9g 3g 11g 0mg 70mg 6g 3g Pineapple - Fresh, 0.5 c, cubes 38 9g 1g 1g 0mg 2mg 12g 2g

Kirkland Signature - Whole Frozen Strawberries, 0.5 cup 25 7g 0g 1g 0mg 0mg 5g 2g Bananas - Raw, 1 extra small (less than 6" long) 72 19g 0g 1g 0mg 1mg 10g 2g

Lunch Taylor Organic - Baby Spinach, 3 oz. (2c.) 20 3g 0g 2g 0mg 65mg 0g 2g

Mushrooms - Raw, 1 medium 4 1g 0g 1g 0mg 1mg 0g 0g Generic - Peppers - Orange - Raw, 10 strips 15 4g 0g 1g 0mg 0mg 0g 0g

Lilydale <> - Fully Cooked, Seasoned Sliced Chicken Breasts, 4 Strips (55g) 70 0g 2g 12g 25mg 420mg 0g 0g

Stonewall Kitchen - Pomegranate Grille Sauce, 2 T 50 11g 1g 0g 0mg 180mg 10g 0g Pineapple - Raw, all varieties, 0.25 cup, diced 19 5g 0g 0g 0mg 0mg 4g 1g

Dinner Hunt's - Tomato Paste, Original (Canada), 0.5 tbsp (30ml) 5 1g 0g 0g 0mg 5mg 1g 0g

Yves Veggie Cuisine - Veggie Ground Round, 0.25 cup 45 4g 0g 8g 0mg 203mg 1g 2g Trader Joe's - Organic Fresh Basil, 0.25 oz container 2 0g 0g 0g 0mg 0mg 0g 0g

Spices - Sage, ground, 0.25 tbsp 2 0g 0g 0g 0mg 0mg 0g 0g San Remo - Diced Tomatoes, 1/2 Cup 20 4g 0g 1g 0mg 400mg 3g 1g

Generic - Shallots, 0.13 Cup 11 3g 0g 1g 0mg 0mg 0g 1g Deleted - Peppers, Orange, 0.13 c. 3 0g 0g 0g 0mg 0mg 0g 0g

Generic - Jalepeno Pepper, Fresh, 0.13 pepper (14g) 1 0g 0g 0g 0mg 0mg 0g 0g Rogers Sugar - Fine Granulated White Sugar, 0.25 tsp (4g) Canada 4 1g 0g 0g 0mg 0mg 1g 0g

Fresh Vegetables - Sliced Eggplant - Grilled With Skin, 0.38 eggplant unpeeled (approx 1-1/4 lb) 50 12g 0g 2g 0mg 4mg 5g 7g

Squash - Zucchini, includes skin, raw, 0.25 large 13 3g 0g 1g 0mg 8mg 1g 1g Dairyland - 2% Cottage Cheese, 0.5 cup (125 g) 110 5g 3g 15g 15mg 530mg 5g 0g

Our Compliments - Mozerella Skimmed Shredded Cheese, 0.25 cup or 30g 80 0g 5g 8g 15mg 210mg 0g 0g

Compliments - Baby Spinach, 0.25 cups 5 1g 0g 0g 0mg 10mg 0g 0g Snacks

Mann's Sunny Shores - Sugar Snap Peas, 10.63 g 5 1g 0g 0g 0mg 1mg 0g 0g Baldersons (Canada) - 2 Year Old Cheddar (Snack), 21 g (1 snack portion) 90 0g 8g 5g 20mg 140mg 0g 0g

Grimmway Farms - Cut & Peeled Baby Carrots, 0.38 oz. (85g) 4 1g 0g 0g 0mg 8mg 1g 0g Generic - Peppers - Orange - Raw, 4 strips 6 1g 0g 0g 0mg 0mg 0g 0g

Homemade - Lemon Meringue Pie, 1 slice (140 grams) 355 53g 14g 5g 143mg 0mg 0g 35g TOTAL: 1,289 163g 38g 85g 226mg 2,556mg 68g 60g


Strength training (weight lifting, weight training) 237 30 Strength Training

Push Ups (push-ups) 1 20 Lunge 2 10 5 Plank 2 1

Fire Hydrant 1 15 Abdominal Crunches 1 20

Hydrant Extension 1 15 Walking Supine Bridge 1 10

Squat Jump 1 10 Wood Chopper 1 5

Inchworm Stretch 1 10 TOTALS: 237 30 12 116 5

Day Five- April 19, 2012


Western Family Organics - Baby Spinach, 1 cups 10 2g 0g 1g 0mg 33mg 0g 1g Sequel Vega - Shanke & Go Smoothie- Tropical Tango, 25 g 100 9g 3g 11g 0mg 70mg 6g 3g


Liberte Bio Organic - Greek Yogurt, 0.33 cup 44 3g 0g 8g 0mg 31mg 2g 0g Lunch

Taylor Organic - Baby Spinach, 3 oz. (2c.) 20 3g 0g 2g 0mg 65mg 0g 2g Mushrooms - Raw, 1 medium 4 1g 0g 1g 0mg 1mg 0g 0g

Generic - Peppers - Orange - Raw, 10 strips 15 4g 0g 1g 0mg 0mg 0g 0g Lilydale <> - Fully Cooked, Seasoned Sliced Chicken Breasts, 4 Strips (55g) 70 0g 2g 12g 25mg 420mg 0g 0g

Stonewall Kitchen - Pomegranate Grille Sauce, 2 T 50 11g 1g 0g 0mg 180mg 10g 0g Tomatoes - Red, ripe, raw, year round average, 0.67 medium whole (2-3/5" dia) 15 3g 0g 1g 0mg 4mg 2g 1g

Celery - Raw, 0.13 cup chopped 2 0g 0g 0g 0mg 10mg 0g 0g Dinner

Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 1 cup 180 41g 0g 4g 0mg 72mg 17g 7g Costco-Rost Beef Top Round - Roast Beef, 3 oz 110 1g 3g 19g 25mg 810mg 0g 0g

Green Giant - Baby Cut Carrots - Cooked 85 g (3 oz), 14 pieces 35 8g 0g 1g 0mg 65mg 0g 0g Home Made - Yorkshire Pudding, 1 pudding 54 19g 2g 6g 72mg 430mg 0g 1g

Beef Gravy - Homemade - Beef Gravy, 4 tablespoons 30 4g 1g 2g 0mg 330mg 0g 0g Homemade - Banana Cake, 0.0416625 cake (one slice) 82 13g 3g 1g 16mg 83mg 4g 1g

Snacks International Foodsource - Almonds Whole Natural 28 g (1 oz), 10 almonds 69 5g 6g 7g 0mg 0mg 1g 4g

Egg - Boiled, 1 egg 77 1g 5g 6g 211mg 139mg 1g 0g Mann's Sunny Shores - Sugar Snap Peas, 10.63 g 5 1g 0g 0g 0mg 1mg 0g 0g

Grimmway Farms - Cut & Peeled Baby Carrots, 0.75 oz. (85g) 9 2g 0g 0g 0mg 16mg 1g 1g Homemade - Banana Cake, 1/8 cake (one slice) 245 39g 9g 4g 47mg 250mg 13g 2g

Grapes - Red Seedless (Hc Food Guide), 20 grapes - 100g 69 18g 0g 1g 0mg 2mg 15g 1g TOTAL: 1,392 214g 35g 90g 396mg 3,013mg 87g 28g


Walking, 3.0 mph, mod. pace, walking dog 70 20 Strength training (weight lifting, weight training) 209 20

TOTALS: 279 40 0 0 0

Day Six- April 20, 2012


Kirkland Signature - Whole Frozen Strawberries, 1 cup 50 13g 0g 1g 0mg 0mg 9g 3g Bananas - Raw, 1 extra small (less than 6" long) 72 19g 0g 1g 0mg 1mg 10g 2g Western Family Organics - Baby Spinach, 1 cups 10 2g 0g 1g 0mg 33mg 0g 1g

Vega One - Nutritional Shake Berry Flavor, 1 scoop (42.5g) 141 13g 3g 15g 0mg 135mg 3g 6g Lunch

Mighty Leaf - Organic Green Dragon Tea, 2 cup 0 0g 0g 0g 0mg 0mg 0g 0g Taylor Organic - Baby Spinach, 3 oz. (2c.) 20 3g 0g 2g 0mg 65mg 0g 2g

Nuts - Pecans, 0.13 cup, chopped 94 2g 10g 1g 0mg 0mg 1g 1g Strawberries - Raw, 0.5 cup, halves 24 6g 0g 1g 0mg 1mg 4g 2g Cheese - Feta, 0.13 cup, crumbled 50 1g 4g 3g 17mg 209mg 1g 0g

Meijer - Raspberry Vinegrette, 2 TBSP 50 5g 4g 0g 0mg 230mg 5g 0g Dinner

Heb - Seaweed Salad, 1 cup 130 23g 5g 3g 0mg 880mg 4g 3g Sushi - Kappa Maki (Cucumber Roll), 6 pieces 110 21g 3g 2g 1mg 9mg 0g 0g

Generic - Sushi Roll - Salmon Roll Maki, 6 piece 130 19g 3g 8g 15mg 20mg 0g 1g Maki - Maki Tuna Roll, 6 piece 138 18g 0g 12g 18mg 198mg 0g 0g

Snickers - Chocolate Bar 59g, 1 bar (59g) 280 35g 14g 4g 5mg 140mg 30g 1g Snacks

Egg - Boiled, 1 egg 77 1g 5g 6g 211mg 139mg 1g 0g Mann's Sunny Shores - Sugar Snap Peas, 21.25 g 10 2g 0g 1g 0mg 3mg 1g 1g

Grimmway Farms - Cut & Peeled Baby Carrots, 0.75 oz. (85g) 9 2g 0g 0g 0mg 16mg 1g 1g International Foodsource - Almonds Whole Natural 28 g (1 oz), 10 almonds 69 5g 6g 7g 0mg 0mg 1g 4g

Ocean Spray - Craisins - Original, 1/6 cup (40g) 65 17g 0g 0g 0mg 0mg 13g 2g Generic - Grilled Cheese on White Bread, 0.5 sandwich 120 16g 5g 5g 5mg 300mg 3g 1g

President's Choice - Organics - Salt & Pepper Regular Cut Potato Chips, 5 chips (50g)

43 4g 3g 0g 0mg 53mg 0g 0g

TOTAL: 1,692 227g 65g 73g 272mg 2,432mg 87g 31g Exercises Calories Minutes Sets Reps Weight

Cardiovascular Metabolism Workout 286 30

TOTALS: 286 30 0 0 0

Day Seven- April 21, 2012


Vega One - Nutritional Shake Berry Flavor, 1 scoop (42.5g) 141 13g 3g 15g 0mg 135mg 3g 6g Taylor Organic - Baby Spinach, 1 oz. (2c.) 7 1g 0g 1g 0mg 22mg 0g 1g

Liberté - 0% Plain Greek Yogurt, 0.5 cup (175g) 67 4g 0g 12g 0mg 47mg 3g 1g Kirkland Signature - Whole Frozen Strawberries, 1 cup 50 13g 0g 1g 0mg 0mg 9g 3g

Dinner Homemade - Banana Cake, 0.0416625 cake (one slice) 82 13g 3g 1g 16mg 83mg 4g 1g

Homemade - Roasted Greek Potatoes, 1 oz 19 4g 0g 0g 0mg 18mg 0g 0g Chinese - Deep Fried Large Prawn, 1 piece 73 3g 4g 6g 53mg 103mg 0g 0g

Chinese - Beef Chop Suey, 1 cup 220 18g 12g 0g 0mg 0mg 0g 0g Generic - Chicken Chow Mein, 1 cup 240 30g 9g 20g 49mg 670mg 0g 2g

Generic - Sauce Soya, 1 Tbsp 10 2g 0g 1g 0mg 700mg 1g 0g Restaurant - Honey Garlic Boneless Pork Ribs, 12 cooked 267 6g 12g 32g 83mg 671mg 4g 0g

Snacks Mann's Sunny Shores - Sugar Snap Peas, 85 g 40 7g 0g 2g 0mg 10mg 3g 2g

Grimmway Farms - Cut & Peeled Baby Carrots, 3 oz. (85g) 35 8g 0g 1g 0mg 65mg 5g 2g Egg - Boiled, 1 egg 77 1g 5g 6g 211mg 139mg 1g 0g

Generic - Scotch Mints, 4 candies 60 15g 0g 0g 0mg 0mg 15g 0g TOTAL: 1,388 138g 48g 98g 412mg 2,663mg 48g 18g

Day Eight - April 22, 2012


Taylor Organic - Baby Spinach, 1 oz. (2c.) 7 1g 0g 1g 0mg 22mg 0g 1g Sequel Vega - Shanke & Go Smoothie- Tropical Tango, 25 g 100 9g 3g 11g 0mg 70mg 6g 3g

Bananas - Raw, 1 extra small (less than 6" long) 72 19g 0g 1g 0mg 1mg 10g 2g Mamacita's - Navel Orange, 1 Medium Orange 69 16g 0g 2g 0mg 0mg 14g 4g

Kirkland Signature - Whole Frozen Strawberries, 0.5 cup 25 7g 0g 1g 0mg 0mg 5g 2g Liberté - 0% Plain Greek Yogurt, 0.25 cup (175g) 33 2g 0g 6g 0mg 23mg 2g 0g

Dinner Yves Veggie Cuisine - Mexican Veggie Ground Round, 0.666 cup (55 g) 180 10g 6g 20g 0mg 660mg 2g 4g

Fresh - Romaine Lettuce , 6 leaves (85g) 20 3g 1g 1g 0mg 0mg 2g 1g Spinach - Raw, 2 cup 14 2g 0g 2g 0mg 47mg 0g 1g

Generic - Jalapeño Pepper-Raw, 0.25 qty 1 0g 0g 0g 0mg 0mg 0g 1g Martins - Shredded Mild Cheddar Cheese, 0.13 cup (28g) 50 1g 5g 4g 15mg 85mg 0g 0g

Tostitos - Bite Size Rounds - Tortilla Chips, 1 chips 6 1g 0g 0g 0mg 5mg 0g 0g Hidden Valley - Spicy Ranch Salad Dressing, 3 Tbsp 225 3g 24g 0g 15mg 480mg 2g 0g

President's Choice Canada - Extra Chunky Mild Salsa, 2 Tbsp. (30ml) 10 2g 0g 0g 0mg 85mg 1g 0g Snacks

Mann's Sunny Shores - Sugar Snap Peas, 85 g 40 7g 0g 2g 0mg 10mg 3g 2g Grimmway Farms - Cut & Peeled Baby Carrots, 3 oz. (85g) 35 8g 0g 1g 0mg 65mg 5g 2g

Egg - Boiled, 2 egg 154 1g 10g 12g 422mg 278mg 1g 0g Apples - Raw, with skin, 1 medium (2-3/4" dia) (approx 3 per lb) 72 19g 0g 0g 0mg 1mg 14g 3g Panago Pizza - Simple Ham & Pineapple, 85 g (1pc medium pizza) 210 28g 5g 11g 0mg 300mg 3g 1g

Breyers (Cdn) - Wonderbar Ice Cream, 1/4 cup 75 12g 3g 1g 0mg 40mg 9g 0g TOTAL: 1,398 151g 57g 76g 452mg 2,172mg 79g 27g


Mowing lawn, general 357 60 TOTALS: 357 60 0 0 0

Day Nine- April 23, 2012


Taylor Organic - Baby Spinach, 1 oz. (2c.) 7 1g 0g 1g 0mg 22mg 0g 1g Sequel Vega - Shanke & Go Smoothie- Tropical Tango, 25 g 100 9g 3g 11g 0mg 70mg 6g 3g

Bananas - Raw, 1 extra small (less than 6" long) 72 19g 0g 1g 0mg 1mg 10g 2g Mamacita's - Navel Orange, 1 Medium Orange 69 16g 0g 2g 0mg 0mg 14g 4g

Kirkland Signature - Whole Frozen Strawberries, 0.5 cup 25 7g 0g 1g 0mg 0mg 5g 2g Liberté - 0% Plain Greek Yogurt, 0.13 cup (175g) 17 1g 0g 3g 0mg 12mg 1g 0g


Deleted Generic - Hard Boiled Egg - Large, 1 egg (50g) 77 1g 5g 6g 212mg 62mg 1g 0g Mushrooms - Raw, 1 medium 4 1g 0g 1g 0mg 1mg 0g 0g

Carrots - Raw, 0.5 carrot (7-1/2") 15 3g 0g 0g 0mg 25mg 2g 1g Hidden Valley - Original Ranch Dressing, 30 grams (2 tbsp) 140 2g 14g 1g 10mg 260mg 1g 0g

Dinner Kirkland (Costco) Canada - Italian Ciabatta Bun, 2 bun (39g) 200 42g 1g 8g 0mg 460mg 0g 2g

Taylor Organic - Baby Spinach, 1.5 oz. (2c.) 10 2g 0g 1g 0mg 33mg 0g 1g Stonewall Kitchen - Pomegranate Grille Sauce, 4 T 100 22g 1g 0g 0mg 360mg 20g 0g Mustard French's - Classic Yellow Mustard, 1 tsp 0 0g 0g 0g 0mg 55mg 0g 0g

Heinz - Tomato Ketchup , 1 tbsp (15 ml) 18 4g 0g 0g 0mg 200mg 4g 0g Mushrooms - Raw, 1 medium 4 1g 0g 1g 0mg 1mg 0g 0g

Generic - Striploin Steak, 112.5 g 132 0g 3g 26g 62mg 62mg 0g 0g Snacks

International Foodsource - Almonds Whole Natural 28 g (1 oz), 10 almonds 69 5g 6g 7g 0mg 0mg 1g 4g Baldersons (Canada) - 2 Year Old Cheddar (Snack), 21 g (1 snack portion) 90 0g 8g 5g 20mg 140mg 0g 0g

Mann's Sunny Shores - Sugar Snap Peas, 85 g 40 7g 0g 2g 0mg 10mg 3g 2g Grimmway Farms - Cut & Peeled Baby Carrots, 1.5 oz. (85g) 18 4g 0g 1g 0mg 33mg 3g 1g

Homemade - Banana Cake, 0.0625 cake (one slice) 123 20g 4g 2g 24mg 125mg 6g 1g TOTAL: 1,350 170g 45g 82g 328mg 1,997mg 77g 26g


Strength Workout 223 33 TOTALS: 223 33 0 0 0

Day Ten- April 24, 2012


Spinach - Raw, 2 cup 14 2g 0g 2g 0mg 47mg 0g 1g Mamacita's - Navel Orange, 1 Medium Orange 69 16g 0g 2g 0mg 0mg 14g 4g

Kirkland Signature - Whole Frozen Strawberries, 0.5 cup 25 7g 0g 1g 0mg 0mg 5g 2g Sequel Vega - Shanke & Go Smoothie- Tropical Tango, 25 g 100 9g 3g 11g 0mg 70mg 6g 3g

Lunch Gardein Protein - Meat-Free Chick'n Strips, 67 g 100 3g 2g 19g 0mg 170mg 1g 1g

Fresh Express - Baby Spinach, 2 cups 25 2g 0g 3g 0mg 65mg 0g 1g Raw Veggies - Orange Bell Pepper, 0.33 medium (148g/5.3oz) 12 2g 0g 0g 0mg 2mg 1g 1g

Tomatoes, Roma - Raw, 148 g (Medium) 35 7g 0g 1g 0mg 5mg 3g 1g Avocados - Raw, 0.5 cup, cubes 120 6g 11g 2g 0mg 5mg 0g 5g

Bolthouse Farms - Salsa Ranch Yogurt Dressing, 2 T 45 3g 3g 1g 5mg 210mg 2g 0g Dinner

Generic - Striploin Steak, 112.5 g 132 0g 3g 26g 62mg 62mg 0g 0g Golden Dragon - Oyster Sauce, 15 ml 20 5g 0g 0g 0mg 750mg 4g 1g

Spectrum - Organic Coconut Oil-Expeller Pressed, 0.13 tbsp 15 0g 2g 0g 0mg 0mg 0g 0g Carrots - Raw, 0.25 cup, chopped 13 3g 0g 0g 0mg 22mg 1g 1g

Peppers - Sweet, red, raw, 0.25 cup, chopped 10 2g 0g 0g 0mg 1mg 2g 1g Generic - Baby Bok Choy Cabbage - Cooked, 1 cups (70g) 15 3g 0g 2g 0mg 46mg 2g 2g

Onions - Raw, 0.25 cup, sliced 12 3g 0g 0g 0mg 1mg 1g 0g Mushrooms - Raw, 1 large 5 1g 0g 1g 0mg 1mg 0g 0g

Peppers - Sweet, yellow, raw, 5 strips 7 2g 0g 0g 0mg 1mg 0g 0g Generic - Peppers - Orange - Raw, 5 strips 8 2g 0g 0g 0mg 0mg 0g 0g

Rice - White, medium-grain, cooked, 0.67 cup 161 35g 0g 3g 0mg 0mg 0g 0g Mayfield - Praline Pecan Yogurt Ice Cream, 1.25 Cup 325 63g 6g 10g 25mg 213mg 48g 0g

Snacks Mann's Sunny Shores - Sugar Snap Peas, 42.5 g 20 4g 0g 1g 0mg 5mg 2g 1g Dairyland - 2% Cottage Cheese, 1/2 cup (125 g) 110 5g 3g 15g 15mg 530mg 5g 0g


Cardiovascular JM- 30 Day Shred 201 35

TOTALS: 201 35 0 0 0

Day Eleven- April 25, 2012


Western Family Organics - Baby Spinach, 1 cups 10 2g 0g 1g 0mg 33mg 0g 1g Liberté - 0% Plain Greek Yogurt, 3/4 cup (175g) 100 6g 0g 18g 0mg 70mg 5g 1g

Pumpkin Seeds, David - Pumpkin Seeds, 0.63 tbsp 56 1g 4g 3g 0mg 338mg 0g 1g Vega - Shake & Go Smoothie-Bodacious Berry, 12.5 g 50 5g 1g 6g 0mg 35mg 3g 2g


Lunch Bento Nouveau Sushi - Spicy California Rolls, 3 pieces 130 18g 5g 2g 3mg 260mg 0g 0g

Sakura - Spicy Scallop Roll, 5 pieces 292 45g 2g 28g 0mg 0mg 0g 3g Dinner

Yukon Gold - Yellow Fleshed Potatoes, 1 medium potato 110 25g 0g 3g 0mg 10mg 3g 3g Generic - Whole Green Beans - Steamed, 100 g 21 2g 0g 2g 0mg 3mg 2g 3g

Fresh Express - Baby Spinach, 1 cups 10 1g 0g 1g 0mg 25mg 0g 1g Bolthouse Farms - Salsa Ranch Yogurt Dressing, 1 T 20 2g 2g 1g 3mg 105mg 1g 0g

Generic - Lamb Souvlaki, 2 Kebob (80g) 220 4g 10g 28g 0mg 640mg 0g 0g Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 1 medium (2"

dia, 5" long, raw) 103 24g 0g 2g 0mg 41mg 10g 4g

Snacks Egg - Boiled, 1 egg 77 1g 5g 6g 211mg 139mg 1g 0g

Mann's Sunny Shores - Sugar Snap Peas, 85 g 40 7g 0g 2g 0mg 10mg 3g 2g Earth's Own - Almond Fresh Milk - Orginial, 1 cup 60 8g 3g 1g 0mg 120mg 7g 1g


Cardiovascular Pilates 58 20

TOTALS: 58 20 0 0 0

Day Twelve- April 26, 2012


Western Family Organics - Baby Spinach, 1 cups 10 2g 0g 1g 0mg 33mg 0g 1g Liberté - 0% Plain Greek Yogurt, 3/4 cup (175g) 100 6g 0g 18g 0mg 70mg 5g 1g

Pumpkin Seeds, David - Pumpkin Seeds, 0.63 tbsp 56 1g 4g 3g 0mg 338mg 0g 1g Vega - Shake & Go Smoothie-Bodacious Berry, 12.5 g 50 5g 1g 6g 0mg 35mg 3g 2g


Lunch Taco Bell - Fresco Crunchy Taco Beef, 3 taco 450 39g 24g 18g 60mg 930mg 3g 9g

Dinner Yukon Gold - Yellow Fleshed Potatoes, 2 medium potato 220 50g 0g 6g 0mg 20mg 6g 6g

Western Family Organics - Baby Spinach, 1 cups 10 2g 0g 1g 0mg 33mg 0g 1g Trader Joe's - Asian Spicy Peanut Salad Dressing, 1 Tbsp 35 4g 2g 1g 0mg 0mg 4g 0g

Snacks International Foodsource - Almonds Whole Natural 28 g (1 oz), 10 almonds 69 5g 6g 7g 0mg 0mg 1g 4g

Think Thin - Creamy Peanut Butter Bar, 1 bar 230 23g 8g 20g 5mg 300mg 0g 1g Yogavive - Apple Chips, 20 g 70 18g 0g 0g 0mg 0mg 14g 2g

Grimmway Farms - Cut & Peeled Baby Carrots, 0.38 oz. (85g) 4 1g 0g 0g 0mg 8mg 1g 0g TOTAL: 1,401 182g 45g 83g 65mg 1,768mg 52g 32g


Walking, 3.0 mph, mod. pace, walking dog 267 45 TOTALS: 267 45 0 0 0

Day Thirteen - April 27, 2012


Trader Joe's - High Fiber Cereal, 2/3 c 80 23g 1g 3g 0mg 70mg 5g 9g Earth's Own - Almond Fresh Milk - Orginial, 1 cup 60 8g 3g 1g 0mg 120mg 7g 1g Bananas - Raw, 1 extra small (less than 6" long) 72 19g 0g 1g 0mg 1mg 10g 2g

Trader Joe's - Almond Butter - Raw Creamy Unsalted, 1 Tbs (32g) 95 3g 9g 4g 0mg 0mg 1g 2g Lunch

Maki - Maki Tuna Roll, 6 piece 138 18g 0g 12g 18mg 198mg 0g 0g Heb - Seaweed Salad, 1 cup 130 23g 5g 3g 0mg 880mg 4g 3g

Marinepolis Sushi Land - Kappa Maki / Cucumber Roll, 6 pieces 136 30g 0g 6g 0mg 0mg 0g 4g Generic - Soy Sauce, 0.33 Tbsp (15 ml) 3 0g 0g 0g 0mg 153mg 0g 0g

Generic - Salmon - Sashimi (Corrected), 1 slice 41 0g 2g 6g 13mg 13mg 0g 0g Dinner

Western Family Organics - Baby Spinach, 2 cups 20 3g 0g 2g 0mg 65mg 0g 2g Generic - Peppers - Orange - Raw, 4 strips 6 1g 0g 0g 0mg 0mg 0g 0g

San Remo - Diced Tomatoes, 1/2 Cup 20 4g 0g 1g 0mg 400mg 3g 1g Avocados - Raw, 0.5 cup, cubes 120 6g 11g 2g 0mg 5mg 0g 5g

Mushrooms - Raw, 1 large 5 1g 0g 1g 0mg 1mg 0g 0g Manitoba Harvest - Shelled Hemp Seed 2 oz, 1 Tbsp (30g) 80 4g 5g 5g 0mg 0mg 1g 1g

Generic - Lamb Souvlaki, 0.5 Kebob (80g) 55 1g 3g 7g 0mg 160mg 0g 0g Meat - Chicken Breast , 4 ounces (112g) 170 0g 3g 23g 65mg 220mg 0g 0g

Generic - Sweet Potato 3 oz, 1/2 cup cooked 65 15g 0g 1g 0mg 23mg 5g 2g Trader Joe's - Asian Spicy Peanut Salad Dressing, 2 Tbsp 70 8g 4g 1g 0mg 0mg 7g 0g

Earth's Own - Almond Fresh Milk - Orginial, 0.5 cup 30 4g 1g 1g 0mg 60mg 4g 1g Snacks

Mann's Sunny Shores - Sugar Snap Peas, 10.63 g 5 1g 0g 0g 0mg 1mg 0g 0g TOTAL: 1,401 172g 47g 80g 96mg 2,370mg 47g 33g


JM- 30 Day Shred 281 30 TOTALS: 281 30 0 0 0

Day Fourteen- April 28, 2012


Trader Joe's - High Fiber Cereal, 2/3 c 80 23g 1g 3g 0mg 70mg 5g 9g Earth's Own - Almond Fresh Milk - Orginial, 1 cup 60 8g 3g 1g 0mg 120mg 7g 1g Bananas - Raw, 1 extra small (less than 6" long) 72 19g 0g 1g 0mg 1mg 10g 2g


Trader Joe's - Asian Spicy Peanut Salad Dressing, 2 Tbsp 70 8g 4g 1g 0mg 0mg 7g 0g Generic - Peppers - Orange - Raw, 7.5 strips 11 3g 0g 0g 0mg 0mg 0g 0g

Manitoba Harvest - Shelled Hemp Seed 2 oz, 1 Tbsp (30g) 80 4g 5g 5g 0mg 0mg 1g 1g Generic - Lamb Souvlaki, 1 Kebob (80g) 110 2g 5g 14g 0mg 320mg 0g 0g San Remo - Diced Tomatoes, 2/3 Cup 27 5g 0g 1g 0mg 533mg 4g 1g

Generic - Sweet Potato 3 oz, 5/8 cup cooked 81 19g 0g 1g 0mg 29mg 6g 3g Dinner

Veg - Green Onion, 0.13 cup (25g) 5 1g 0g 0g 0mg 3mg 1g 1g Charras - Corn Tostada - 1 Piece , 11.38 g ( 1 piece) 57 8g 3g 1g 0mg 116mg 0g 1g

Casa Mendosa - Whole Wheat Tortilla - Large, 0.5 tortilla (64 grams) 95 15g 2g 3g 0mg 245mg 1g 2g

Old El Paso Smart Fiesta - Reduced Sodium Taco Seasoning Mix, 0.13 Pouch 15 3g 0g 0g 0mg 142mg 0g 0g

Western Family Organics - Baby Spinach, 0.25 cups 3 0g 0g 0g 0mg 8mg 0g 0g Peppers - Sweet, yellow, raw, 0.13 pepper, large (3-3/4" long, 3" dia) 6 1g 0g 0g 0mg 0mg 0g 0g

Peppers - Sweet, red, raw, 0.13 medium (approx 2-3/4" long, 2-1/2" dia) 4 1g 0g 0g 0mg 0mg 1g 0g

Club House - Taco Seasoning Mix, 0.95 g 1 tbsp 3 1g 0g 0g 0mg 76mg 0g 0g Kraft - Light Tex Mex Cheese, 30 g 80 1g 6g 8g 20mg 190mg 0g 0g

Save on Foods - Extra Lean Ground Beef, 0.25 container (450 gs ea.) 203 0g 11g 24g 62mg 73mg 0g 0g

Old El Paso - Taco Sauce - Hot, 3.75 g 1 0g 0g 0g 0mg 23mg 0g 0g La Restaurante - Chunky Salsa ~ Original, 60 g 15 4g 0g 1g 0mg 280mg 1g 1g

Dairyland - Sour Cream, 1 tbsp (30ml) 25 1g 2g 1g 8mg 18mg 1g 0g Frank's - Red Hot Original Cayenne Pepper Sauce (Canada), 1 tsp (5ml) 1 0g 0g 0g 0mg 180mg 0g 0g

Snacks Trader Joe's - Almond Butter - Raw Creamy Unsalted, 1 Tbs (32g) 95 3g 9g 4g 0mg 0mg 1g 2g

Mann's Sunny Shores - Sugar Snap Peas, 21.25 g 10 2g 0g 1g 0mg 3mg 1g 1g Celery - Raw, 3 strip (4" long) 2 0g 0g 0g 0mg 10mg 0g 0g

President - Camembert Soft-Ripened Cheese, 1 oz (28g/about 1" cube) 100 0g 9g 4g 20mg 120mg 0g 0g TOTAL: 1,331 135g 60g 76g 110mg 2,625mg 47g 27g

Day Fifteen- April 29, 2012


Trader Joe's - High Fiber Cereal, 2/3 c 80 23g 1g 3g 0mg 70mg 5g 9g Earth's Own - Almond Fresh Milk - Orginial, 1 cup 60 8g 3g 1g 0mg 120mg 7g 1g

Strawberries - Raw, 1 small (1" dia) 2 1g 0g 0g 0mg 0mg 0g 0g Fresh - Satsuma Orange, 2 satsuma mandarn 109 g 72 17g 0g 2g 0mg 0mg 0g 3g

Webber Naturals - Organic Cold-Milled Ground Flaxseed, 7.5 g (2 tbsp) 45 2g 3g 2g 0mg 8mg 1g 2g Lunch

Western Family Organics - Baby Spinach, 2 cups 20 3g 0g 2g 0mg 65mg 0g 2g Manitoba Harvest - Shelled Hemp Seed 2 oz, 1 Tbsp (30g) 80 4g 5g 5g 0mg 0mg 1g 1g

Strawberries - Raw, 0.5 cup, halves 24 6g 0g 1g 0mg 1mg 4g 2g Trader Joe's - New Zealand Sweet Apple Rings, 5 rings 55 15g 0g 0g 0mg 0mg 10g 2g Costco - Whole Almonds - Raw, 14 g/approx. 22 nuts 80 3g 7g 3g 0mg 0mg 1g 2g

Quick Added Calories, 30 calories 30 0g 0g 0g 0mg 0mg 0g 0g Dinner

Panago Pizza - Simple Ham & Pineapple, 170 g (1pc medium pizza) 420 56g 10g 22g 0mg 600mg 6g 2g Cooking Light - Buffalo Chicken Thighs, 1 each 159 5g 9g 14g 53mg 237mg 0g 0g

Snacks Generic - Peppers - Orange - Raw, 10 strips 15 4g 0g 1g 0mg 0mg 0g 0g

Kashi - Canada - Chewy Granola Bars - Seven Whole Grains and Almonds, 1 bar (35 g)

150 19g 5g 7g 0mg 115mg 5g 4g

Palace - Dry Roasted Edamame Beans, 0.13 cup 65 5g 2g 9g 0mg 75mg 2g 4g TOTAL: 1,357 171g 45g 72g 53mg 1,291mg 42g 34g

Day Sixteen- April 30, 2012



Vega - Shake & Go Smoothie-Bodacious Berry, 25 g 100 9g 3g 11g 0mg 70mg 6g 3g Lunch

Taylor Organic - Baby Spinach, 3 oz. (2c.) 20 3g 0g 2g 0mg 65mg 0g 2g Generic - Grape Tomatoes, 1.5 oz (85g approx 12 tomatoes) 13 3g 0g 0g 0mg 3mg 2g 1g

Manitoba Harvest - Shelled Hemp Seed 2 oz, 1 Tbsp (30g) 80 4g 5g 5g 0mg 0mg 1g 1g Royal Flavor - Long English Cucumber, 0.25 whole, with peel 11 5g 0g 2g 0mg 0mg 3g 0g

Bolthouse Farms - Salsa Ranch Yogurt Dressing, 2 T 40 3g 3g 1g 5mg 210mg 2g 0g Generic - Buffalo Chicken Thighs, 0.88 serving 185 0g 5g 25g 0mg 0mg 0g 0g

Dinner Steak Ornan - Beef - Sirloin, 50 g 59 0g 3g 9g 0mg 0mg 1g 0g

Trader Joe's - Orange Muscat Champagne Vinegar, 0.5 tbsp. 10 2g 0g 0g 0mg 0mg 2g 0g Western Family Organics - Baby Spinach, 2 cups 20 3g 0g 2g 0mg 65mg 0g 2g

President - Camembert Soft-Ripened Cheese, 1 oz (28g/about 1" cube) 100 0g 9g 4g 20mg 120mg 0g 0g Corn - Sweet, yellow, frozen, kernels cut off cob, unprepared, 0.25 cup 36 9g 0g 1g 0mg 1mg 1g 1g

Mccain Canada - Straight Cut French Fries, 17 pieces (85g) 120 21g 4g 2g 0mg 170mg 0g 1g Snacks

Black Diamond - Cheese String Marble, 2 Stick 120 0g 8g 12g 20mg 280mg 0g 0g Peppers - Sweet, yellow, raw, 1 pepper, large (3-3/4" long, 3" dia) 50 12g 0g 2g 0mg 4mg 0g 2g

Dutchmark - Smoked Gouda Cheese, 3 slice 300 0g 24g 21g 90mg 720mg 0g 0g TOTAL: 1,404 105g 68g 103g 135mg 1,898mg 30g 23g


Strength Workout 230 35 TOTALS: 230 35 0 0 0

Day Seventeen - May 1, 2012


Earth's Own - Almond Fresh Milk - Orginial, 1 cup 60 8g 3g 1g 0mg 120mg 7g 1g Trader Joe's - High Fiber Cereal, 2/3 c 80 23g 1g 3g 0mg 70mg 5g 9g

Trader Joe's - Almond Butter - Raw Creamy Unsalted, 1 Tbs (32g) 95 3g 9g 4g 0mg 0mg 1g 2g Bananas - Raw, 1 extra small (less than 6" long) 72 19g 0g 1g 0mg 1mg 10g 2g

Lunch Western Family Organics - Baby Spinach, 2 cups 20 3g 0g 2g 0mg 65mg 0g 2g

Manitoba Harvest - Shelled Hemp Seed 2 oz, 1 Tbsp (30g) 80 4g 5g 5g 0mg 0mg 1g 1g Strawberries - Raw, 0.5 cup, halves 24 6g 0g 1g 0mg 1mg 4g 2g

Trader Joe's - New Zealand Sweet Apple Rings, 5 rings 55 15g 0g 0g 0mg 0mg 10g 2g Quick Added Calories, 30 calories 30 0g 0g 0g 0mg 0mg 0g 0g

Costco - Whole Almonds - Raw, 14 g/approx. 22 nuts 80 3g 7g 3g 0mg 0mg 1g 2g Dinner

Homemade - Spicy Beef Curry Stew, 1 cup 420 7g 28g 32g 100mg 526mg 4g 2g Pricesmart - Cherry Strudel, 0.67 strudel 193 19g 12g 2g 0mg 0mg 7g 1g

Snacks Green Giant - Fresh Selected Baby Cut Carrots , 3 oz (85g) about 14 pieces 35 8g 0g 1g 0mg 65mg 5g 2g

Generic - Green Beans - Raw Organic, 100 g 31 7g 0g 2g 0mg 6mg 1g 3g Black Diamond - Cheese String Marble, 2 Stick 120 0g 8g 12g 20mg 280mg 0g 0g

Fresh - Satsuma Orange, 1 satsuma mandarn 109 g 36 9g 0g 1g 0mg 0mg 0g 1g Bananas - Raw, 1 extra small (less than 6" long) 72 19g 0g 1g 0mg 1mg 10g 2g


Cardiovascular Walking, 3.0 mph, mod. pace, walking dog 113 20

TOTALS: 113 20 0 0 0

Day Eighteen - May 2, 2012


Strawberries - Raw, 0.75 cup, halves 36 9g 0g 1g 0mg 1mg 5g 2g Bananas - Raw, 0.5 extra small (less than 6" long) 36 9g 0g 0g 0mg 0mg 5g 1g


Fresh - Satsuma Orange, 1 satsuma mandarn 109 g 36 9g 0g 1g 0mg 0mg 0g 1g Lunch

Lettuce - Green leaf, raw, 2 cup shredded 11 2g 0g 1g 0mg 20mg 1g 1g Cucumber - With peel, raw, 0.5 cup slices 8 2g 0g 0g 0mg 1mg 1g 0g

Peppers - Sweet, red, raw, 1 medium (approx 2-3/4" long, 2-1/2" dia) 31 7g 0g 1g 0mg 2mg 5g 2g Peas - Green, cooked, boiled, drained, without salt, 0.13 cup 17 3g 0g 1g 0mg 1mg 1g 1g

Manitoba Harvest - Shelled Hemp Seed 2 oz, 1 Tbsp (30g) 80 4g 5g 5g 0mg 0mg 1g 1g Trader Joe's - Almond Butter - Raw Creamy Unsalted, 1 Tbs (32g) 95 3g 9g 4g 0mg 0mg 1g 2g

Old El Paso - Taco Sauce - Hot, 15 g 5 1g 0g 0g 0mg 90mg 1g 0g Bolthouse Farms - Salsa Ranch Yogurt Dressing, 1 T 20 2g 2g 1g 3mg 105mg 1g 0g Bananas - Raw, 0.5 extra small (less than 6" long) 36 9g 0g 0g 0mg 0mg 5g 1g

Bick's - Banana Pepper Rings, 17 pieces (30 g) 5 1g 0g 0g 0mg 440mg 0g 0g Dinner

Catelli Smart - Rotini Pasta, 1 1/4 cup 310 66g 2g 11g 0mg 0mg 3g 8g Homemade - Lean Meat Pasta Sauce, 1 cup cooked 284 24g 10g 26g 58mg 848mg 0g 4g

Snacks Black Diamond - Cheese String Marble, 2 Stick 120 0g 8g 12g 20mg 280mg 0g 0g

Quaker Crispy Minis (Canada) - Rice Cakes - Bbq, 12 mini cakes 90 14g 3g 1g 0mg 220mg 1g 1g Grimmway Farms - Cut & Peeled Baby Carrots, 1.5 oz. (85g) 18 4g 0g 1g 0mg 33mg 3g 1g

Generic - Green Beans - Raw Organic, 50 g 16 4g 0g 1g 0mg 3mg 1g 2g TOTAL: 1,394 204g 43g 71g 81mg 2,234mg 47g 38g


Speed Walk 3.75Km & Strength Workout 522 77 TOTALS: 522 77 0 0 0

Day Nineteen -May 3, 2012


Trader Joe's - High Fiber Cereal, 2/3 c 80 23g 1g 3g 0mg 70mg 5g 9g Strawberries - Raw, 0.75 cup, halves 36 9g 0g 1g 0mg 1mg 5g 2g

Bananas - Raw, 0.5 extra small (less than 6" long) 36 9g 0g 0g 0mg 0mg 5g 1g Earth's Own - Almond Fresh Milk - Orginial, 1 cup 60 8g 3g 1g 0mg 120mg 7g 1g

Lunch Happy Planet - Organic Berkeley Butternut Squash Soup, 250 ml 130 20g 5g 1g 10mg 300mg 2g 2g

Honey, 0.5 tbsp 32 9g 0g 0g 0mg 0mg 9g 0g Prana - Black Chia Seeds, Whole, 1 tbsp 39 4g 3g 2g 0mg 2mg 0g 4g

Spectrum - Organic Coconut Oil-Expeller Pressed, 1 tbsp 120 0g 14g 0g 0mg 0mg 0g 0g Generic - Bee Pollen Granules, 2 tsp 31 4g 0g 2g 0mg 1mg 2g 1g

Generic - Champagne (Ataulfo) Mango, 1 Mango 80 19g 0g 1g 0mg 5mg 13g 1g Fruit - Kiwi Fruit, 1 medium 76g 46 11g 1g 1g 0mg 2mg 7g 2g

Spinach - Raw, 2 cup 14 2g 0g 2g 0mg 47mg 0g 1g Dinner

Chicken - Breast, meat only, cooked, roasted, 1 cup, chopped or diced 231 0g 5g 43g 119mg 104mg 0g 0g Scallops - Small Scallops, 5 small 26 1g 0g 5g 10mg 48mg 0g 0g Generic - Peeled Prawns , 100 g 70 0g 1g 15g 130mg 630mg 0g 0g

Bel Gioioso - Provolone Cheese, 1 slice 100 0g 8g 7g 25mg 120mg 0g 0g Meijer - Asparagus - Steamed, 5 Spears 25 2g 0g 3g 0mg 0mg 1g 2g

Health Wise: Flavor Rich - Sicilian Bread Crumbs, 5 g 18 3g 0g 2g 0mg 7mg 0g 3g Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 0.5 medium (2"

dia, 5" long, raw) 51 12g 0g 1g 0mg 21mg 5g 2g

Western Family Organics - Baby Spinach, 1 cups 10 2g 0g 1g 0mg 33mg 0g 1g Litehouse - Dill Dressing and Dip Light, 1 tbsp 20 1g 2g 0g 5mg 150mg 1g 0g


TOTAL: 1,375 139g 51g 103g 319mg 1,941mg 62g 32g

Day Twenty- May 4, 2012


Generic - Homemade Tuna Sandwich, 1 Sandwich 280 32g 6g 26g 30mg 655mg 5g 4g Lunch

Fresh Express - Spinach, 85 g 20 3g 0g 2g 0mg 65mg 0g 2g Tomato - Grape, 6 tomatoes (2 oz) 20 4g 0g 2g 0mg 8mg 4g 2g

Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 0.5 medium (2" dia, 5" long, raw)

51 12g 0g 1g 0mg 21mg 5g 2g

Generic - Peppers - Orange - Raw, 10 strips 15 4g 0g 1g 0mg 0mg 0g 0g Avocados - Raw, 0.5 cup, cubes 120 6g 11g 2g 0mg 5mg 0g 5g

Litehouse - Dill Dressing and Dip Light, 2 tbsp 40 2g 3g 0g 10mg 300mg 2g 0g Dinner

Rice - Basmati White, 0.5 cup cooked 100 23g 0g 3g 0mg 0mg 0g 1g Homemade - Spicy Beef and Vegetable Stir Fry, 1.5 cup 300 20g 13g 33g 63mg 675mg 15g 5g


Costco - Cheesecake Strawberry , 0.88 slice (4.5 oz) 385 32g 27g 7g 109mg 324mg 25g 1g TOTAL: 1,391 138g 64g 83g 222mg 2,193mg 56g 22g


Walking, 3.0 mph, mod. pace, walking dog 286 45 TOTALS: 286 45 0 0 0

Day Twenty-One - May 5, 2012


Fresh Express - Spinach, 85 g 20 3g 0g 2g 0mg 65mg 0g 2g Prana - Black Chia Seeds, Whole, 1 tbsp 39 4g 3g 2g 0mg 2mg 0g 4g

Spectrum - Organic Coconut Oil-Expeller Pressed, 1 tbsp 120 0g 14g 0g 0mg 0mg 0g 0g Honey, 0.63 tbsp 40 11g 0g 0g 0mg 1mg 11g 0g

Generic - Bee Pollen Granules, 2 tsp 31 4g 0g 2g 0mg 1mg 2g 1g Bananas - Raw, 1 small (6" to 6-7/8" long) 90 23g 0g 1g 0mg 1mg 12g 3g

Fruits & Vegetables - Kiwi - Without Skin, Medium (76 g), 1 fruit without skin, medium (76 g)

45 11g 0g 1g 0mg 2mg 7g 2g

Lunch Homemade - Vegetable Coconut Curry, 1/2 Cup 150 5g 3g 2g 0mg 0mg 0g 0g

Noodles - Egg, cooked, enriched, 1 cup 213 40g 2g 8g 53mg 11mg 1g 2g Dinner

Domino's Pizza - American Legends Memphis Bbq Chicken Pizza (Large, Thin Crust), 1/8 Pizza Pie

250 23g 13g 12g 35mg 470mg 6g 1g

Litehouse - Dill Dressing and Dip Light, 1 tbsp 20 1g 2g 0g 5mg 150mg 1g 0g Western Family Organics - Baby Spinach, 2 cups 20 3g 0g 2g 0mg 65mg 0g 2g

Generic - Peppers - Orange - Raw, 4 strips 6 1g 0g 0g 0mg 0mg 0g 0g Litehouse - Dill Dressing and Dip Light, 1 tbsp 20 1g 2g 0g 5mg 150mg 1g 0g

Generic - Peppers - Orange - Raw, 4 strips 6 1g 0g 0g 0mg 0mg 0g 0g Snacks

Grimmway Farms - Cut & Peeled Baby Carrots, 3 oz. (85g) 35 8g 0g 1g 0mg 65mg 5g 2g Black Diamond - Cheese String Marble, 2 Stick 120 0g 8g 12g 20mg 280mg 0g 0g

Generic - Green Beans - Raw Organic, 50 g 16 4g 0g 1g 0mg 3mg 1g 2g Bananas - Raw, 1 small (6" to 6-7/8" long) 90 23g 0g 1g 0mg 1mg 12g 3g

Generic - Fresh Kiwi - Skin on (Accurate Info), 0.75 whole (140grams, 5 oz) 64 16g 1g 2g 0mg 3mg 10g 3g TOTAL: 1,395 182g 48g 49g 118mg 1,270mg 69g 27g

Day Twenty-Two - May 6, 2012


Trader Joe's - High Fiber Cereal, 2/3 c 80 23g 1g 3g 0mg 70mg 5g 9g Blue Diamond, Almond Breeze - Almondmilk, Original, 8 oz 60 8g 3g 1g 0mg 150mg 7g 1g

Strawberries - Raw, 0.25 cup, halves 12 3g 0g 0g 0mg 0mg 2g 1g Bananas - Raw, 1 small (6" to 6-7/8" long) 90 23g 0g 1g 0mg 1mg 12g 3g


Costco (Babe's Farms) - Organic Spring Mix - Baby Lettuces and Greens, 112 g (1 cup)

20 4g 0g 0g 0mg 30mg 0g 2g

Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 0.5 medium (2" dia, 5" long, raw)

51 12g 0g 1g 0mg 21mg 5g 2g

Boiled Without Salt - Green Beans, 100 gr 35 8g 0g 2g 0mg 1mg 2g 3g Tomato - Grape, 3 tomatoes (2 oz) 10 2g 0g 1g 0mg 4mg 2g 1g

Generic - Alfalfa Sprouts, 0.14 oz (31 g, 1 cup) 1 0g 0g 0g 0mg 0mg 0g 0g Fish - Tuna, light, canned in water, drained solids, 0.5 cup, solid or chunks 89 0g 1g 20g 23mg 260mg 0g 0g

Onions - Raw, 0.13 cup, sliced 6 1g 0g 0g 0mg 0mg 1g 0g Hellman's - Light Mayonnaise - Sauce Style - (1/2 the Fat & Calories of Regular

Mayonnaise), 1 Tbsp (15ml) 40 1g 4g 0g 5mg 135mg 0g 0g

Litehouse - Dill Dressing and Dip Light, 2 tbsp 40 2g 3g 0g 10mg 300mg 2g 0g Dinner

Kirkland Signaturte (Costco) - Hot Italian Sausage, 1 sausage 230 7g 17g 21g 65mg 790mg 2g 0g Side - Pasta Salad (Est), 1/2 cup 150 2g 7g 15g 41mg 308mg 0g 0g

Heinz Tomato Ketchup - Condiments, 1.25 tbsp 25 6g 0g 0g 0mg 200mg 5g 0g Snacks

Grimmway Farms - Cut & Peeled Baby Carrots, 1.0 oz. (85g) 12 3g 0g 0g 0mg 22mg 2g 1g Black Diamond - Cheese String Marble, 2 Stick 120 0g 8g 12g 20mg 280mg 0g 0g

International Foodsource - Almonds Whole Natural 28 g (1 oz), 10 almonds 69 5g 6g 7g 0mg 0mg 1g 4g Apple - Pink Lady - Small, 1 apple 55 15g 0g 0g 0mg 1mg 14g 3g

Tastykake - Buttercream Iced - Lemon Cupcakes, 1 cakes 110 18g 4g 1g 23mg 70mg 13g 0g TOTAL: 1,400 146g 63g 89g 187mg 2,643mg 76g 32g

Day Twenty-Three - May 7, 2012


Blue Diamond, Almond Breeze - Almondmilk, Original, 8 oz 60 8g 3g 1g 0mg 150mg 7g 1g Trader Joe's - High Fiber Cereal, 2/3 c 80 23g 1g 3g 0mg 70mg 5g 9g

Bananas - Raw, 1 small (6" to 6-7/8" long) 90 23g 0g 1g 0mg 1mg 12g 3g Lunch

Taylor Organic - Baby Spinach, 3 oz. (2c.) 20 3g 0g 2g 0mg 65mg 0g 2g Grape Tomato - Grape Tomatoes, 4 Tomatoes (3 oz) 12 2g 0g 0g 0mg 0mg 1g 0g

Generic - Alfalfa Sprouts, 0.14 oz (31 g, 1 cup) 1 0g 0g 0g 0mg 0mg 0g 0g Sweet potato - Cooked, baked in skin, without salt (Sweetpotato), 0.33 medium

(2" dia, 5" long, raw) 34 8g 0g 1g 0mg 14mg 3g 1g

Manitoba Harvest - Shelled Hemp Seed 2 oz, 1 Tbsp (30g) 80 4g 5g 5g 0mg 0mg 1g 1g Trader Joe's - Asian Spicy Peanut Salad Dressing, 2 Tbsp 70 8g 4g 1g 0mg 0mg 7g 0g

Dinner Culver's - Beef Patty, Single, Plain, 60 g 130 0g 8g 14g 55mg 30mg 0g 0g

Mccain Canada - Straight Cut French Fries, 17 pieces (85g) 120 21g 4g 2g 0mg 170mg 0g 1g Heinz Tomato Ketchup - Condiments, 1 tbsp 20 5g 0g 0g 0mg 160mg 4g 0g

Bicks - Hamburger Relish, 2 tbsp (15ml) 30 6g 0g 0g 0mg 200mg 6g 0g Culver's - Beef Patty, Single, Plain, 37.5 g 81 0g 5g 9g 34mg 19mg 0g 0g

Fruit - Kiwi Fruit, 76 g 46 11g 0g 1g 0mg 2mg 7g 2g Wonder - White Hamburger Buns 7 Essential Nutrients, 1 bun (bun 56g) 150 28g 2g 5g 0mg 220mg 2g 1g


Egg - Boiled, 2 egg 154 1g 10g 12g 422mg 278mg 1g 0g Fruit - Kiwi Fruit, 152 g 92 22g 0g 2g 0mg 4mg 14g 4g

Generic - Peppers - Orange - Raw, 8 strips 12 3g 0g 0g 0mg 0mg 0g 0g TOTAL: 1,402 176g 50g 71g 531mg 1,663mg 70g 25g


Running (jogging), 5 mph (12 min mile) 232 30 TOTALS: 232 30 0 0 0

Day Twenty-Four - May 8, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Lunch

Kirkland Signaturte (Costco) - Hot Italian Sausage, 1.5 sausage 345 11g 26g 32g 98mg 1,185mg 3g 0g Heinz Tomato Ketchup - Condiments, 1 tbsp 20 5g 0g 0g 0mg 160mg 4g 0g

Sabra - Roasted Red Pepper Hummus, 2 tbsp (28g) 70 4g 6g 2g 0mg 120mg 0g 1g Dinner

Tesco Finest - Sweet Pointed Peppers, 100 g 33 6g 0g 1g 0mg 0mg 6g 3g Blue Diamond, Almond Breeze - Almondmilk, Original, 8 oz 60 8g 3g 1g 0mg 150mg 7g 1g

Cooking Light - Buffalo Chicken Thighs, 2 each 318 9g 18g 28g 106mg 474mg 0g 0g Homemade - Grilled Sweet Peppers, 1 pepper 37 7g 0g 1g 0mg 0mg 0g 3g

Pasta Roni - Nature's Way - Pasta In A Mushroom Cream Sauce, 1 CUP 280 37g 3g 8g 5mg 690mg 5g 2g Snacks

Black Diamond - Cheese String Marble, 2 Stick 120 0g 8g 12g 20mg 280mg 0g 0g Pineapple - Raw, all varieties, 1.5 cup, diced 112 29g 0g 1g 0mg 2mg 22g 3g

TOTAL: 1,395 116g 64g 86g 229mg 3,061mg 47g 13g

Day Twenty-Five - May 9, 2012


Pvl Whey Gourmet - Vanilla Ice Cream Royale, 1 scoop (30g) 120 3g 3g 23g 40mg 150mg 1g 1g Taylor Organic - Baby Spinach, 1.5 oz. (2c.) 10 2g 0g 1g 0mg 33mg 0g 1g

Strawberries - Raw, 1 cup, halves 49 12g 0g 1g 0mg 2mg 7g 3g Minute Maid - Frozen Juice Mango, 62.5 mL prepared 30 8g 0g 0g 0mg 1mg 8g 0g

Prana - Black Chia Seeds, Whole, 2 tbsp 77 8g 6g 4g 0mg 4mg 0g 7g Lunch

Tesco Finest - Sweet Pointed Peppers, 100 g 33 6g 0g 1g 0mg 0mg 6g 3g Taylor Organic - Baby Spinach, 3 oz. (2c.) 20 3g 0g 2g 0mg 65mg 0g 2g

Grape Tomato - Grape Tomatoes, 6 Tomatoes (3 oz) 18 3g 0g 0g 0mg 0mg 2g 0g Generic - Alfalfa Sprouts, 0.5 oz (31 g, 1 cup) 4 0g 0g 0g 0mg 1mg 0g 0g

Golden Valley - Born 3 ~ Omega 3 ~ Large Egg, 2 egg 140 2g 10g 12g 390mg 130mg 0g 0g Litehouse - Dill Dressing and Dip Light, 2 tbsp 40 2g 3g 0g 10mg 300mg 2g 0g

Manitoba Harvest - Hemp Hearts - Raw Shelled Hemp Seeds, 1 tbsp (30g) 57 1g 4g 3g 0mg 1mg 0g 1g Avocados - Raw, 0.5 cup, cubes 120 6g 11g 2g 0mg 5mg 0g 5g

Dinner Chicken - Breast, meat and skin, cooked, roasted, 0.5 breast, bone removed 193 0g 8g 29g 82mg 70mg 0g 0g

Spinach - Raw, 2 cup 14 2g 0g 2g 0mg 47mg 0g 1g Ocean Spray - Craisins - Original, 0.13 cup (40g) 49 12g 0g 0g 0mg 0mg 10g 1g

Lemon juice - Raw, 0.5 fl oz 4 1g 0g 0g 0mg 0mg 0g 0g Oil - Olive, 0.63 tsp 25 0g 3g 0g 0mg 0mg 0g 0g

Snacks Earthbound Farm Organic - Mini Peeled Carrots, 1 cup 70 16g 0g 2g 0mg 130mg 10g 4g

Cucumber - With peel, raw, 0.5 cucumber (8-1/4") 23 5g 0g 1g 0mg 3mg 3g 1g Pvl Whey Gourmet - Vanilla Ice Cream Royale, 1 scoop (30g) 120 3g 3g 23g 40mg 150mg 1g 1g

Strawberries - Frozen, unsweetened, 1 cup, thawed 77 20g 0g 1g 0mg 4mg 10g 5g Trader Joe's - Almond Butter - Raw Creamy Unsalted, 1 Tbs (32g) 95 3g 9g 4g 0mg 0mg 1g 2g

Blue Diamond, Almond Breeze - Almondmilk, Original, 2 oz 15 2g 1g 0g 0mg 38mg 2g 0g TOTAL: 1,403 120g 61g 111g 562mg 1,134mg 63g 38g


Fitbit calorie adjustment 1,047 119 TOTALS: 1,047 119 0 0 0

Day Twenty-Six - May 10, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Dinner

Jugo Juice - Skinny Peach, 24 oz 268 64g 1g 2g 0mg 20mg 59g 5g Jugo Juice - Southwest Chicken Wrap, 0.75 serving(s) 374 44g 13g 22g 46mg 1,126mg 5g 5g

Almaden Mountain Rhine - White Wine, 4 oz 100 9g 0g 0g 0mg 0mg 0g 0g Cheese - Mozzarella, part skim milk, 0.38 oz 27 0g 2g 3g 7mg 66mg 0g 0g

Pineapple - Raw, all varieties, 1 slice, thin (3-1/2" dia x 1/2" thick) 27 7g 0g 0g 0mg 1mg 5g 1g Campinos Candies - Yogurt Gummies, 2 candy 30 6g 0g 1g 0mg 6mg 4g 0g

Minute Maid - Pink Lemonade, 16 fl oz 220 58g 0g 0g 0mg 30mg 56g 0g Safeway - 100% Pineapple Juice, 0.25 cup 35 3g 0g 0g 0mg 0mg 0g 1g

Bacardi Rum - Bacardi Rum, 1 oz 65 0g 0g 0g 0mg 8mg 0g 0g Jell-O (Jello) - Vodka Shots, 5 oz 470 10g 0g 0g 0mg 40mg 10g 0g

Generic - Wine, White, Sparkling 200ml, 400 ml 270 12g 0g 0g 0mg 48mg 12g 0g Smirnoff Red 80 Proof - Vodka, 7 oz 483 0g 0g 0g 0mg 0mg 0g 0g

Heinz Canada - Ketchup, 2 Tbsp. 40 10g 0g 1g 0mg 280mg 8g 0g Pop's - Hot Dog With Bun, 2 hot dog with bun 594 48g 36g 22g 69mg 1,384mg 8g 2g

Heinz - Sweet Relish, 2 Tbsp (15ml) 40 10g 0g 0g 0mg 190mg 8g 0g Snacks

Cucumber - With peel, raw, 0.25 cucumber (8-1/4") 11 3g 0g 0g 0mg 2mg 1g 0g Grimmway Farms - Cut & Peeled Baby Carrots, 1.0 oz. (85g) 12 3g 0g 0g 0mg 22mg 2g 1g

Mustard French's - Classic Yellow Mustard, 2 tsp 0 0g 0g 0g 0mg 110mg 0g 0g Pre-Workout

Pvl Whey Gourmet - Vanilla Ice Cream Royale, 0.5 scoop (30g) 60 2g 2g 12g 20mg 75mg 1g 1g Kirkland Signature - Whole Frozen Strawberries, 1 cup 50 13g 0g 1g 0mg 0mg 9g 3g

Yami - Lowfat Yogurt - Plain, 4 ounces 65 6g 2g 6g 8mg 75mg 6g 0g Kraft Peanut Butter (Cdn) - Crunchy, 0.33 tbs 30 1g 3g 1g 0mg 20mg 0g 0g

Webber Naturals - Organic Cold-Milled Ground Flaxseed, 1.88 g (2 tbsp) 11 1g 1g 1g 0mg 2mg 0g 0g TOTAL: 3,282 310g 60g 72g 150mg 3,505mg 194g 19g


Fitbit calorie adjustment 456 58 TOTALS: 456 58 0 0 0

Day Twenty-Seven - May 11, 2012


Pvl Whey Gourmet - Vanilla Ice Cream Royale, 0.5 scoop (30g) 60 2g 2g 12g 20mg 75mg 1g 1g Kraft Peanut Butter (Cdn) - Crunchy, 1 tbs 90 4g 8g 3g 0mg 60mg 1g 1g

Blue Diamond, Almond Breeze - Almondmilk, Original, 8 oz 60 8g 3g 1g 0mg 150mg 7g 1g Taylor Organic - Baby Spinach, 1.5 oz. (2c.) 10 2g 0g 1g 0mg 33mg 0g 1g

Big Valley - Frozen Mixed Fruit, 1 cup 80 19g 0g 1g 0mg 0mg 12g 6g Lunch

Taylor Organic - Baby Spinach, 3 oz. (2c.) 20 3g 0g 2g 0mg 65mg 0g 2g Lilydale - Chicken-Full Breast 1 Piece, 0.5 piece 53 1g 1g 11g 33mg 23mg 1g 0g

Grape Tomato - Grape Tomato, 4.0 Tomatoes (3 oz) 12 2g 0g 0g 0mg 0mg 1g 0g Tesco Finest - Sweet Pointed Peppers, 100 g 33 6g 0g 1g 0mg 0mg 6g 3g

Manitoba Harvest - Shelled Hemp Seed 2 oz, 1 Tbsp (30g) 80 4g 5g 5g 0mg 0mg 1g 1g Trader Joe's - Asian Spicy Peanut Salad Dressing, 2 Tbsp 70 8g 4g 1g 0mg 0mg 7g 0g

Dinner Jugo Juice - Skinny Peach, 24 oz 268 64g 1g 2g 0mg 20mg 59g 5g

Jugo Juice - Louisiana Heat Wrap (12"), 0.88 Wrap 430 44g 16g 28g 0mg 0mg 0g 5g Snacks

Apple - Pink Lady - Small, 1 apple 55 15g 0g 0g 0mg 1mg 14g 3g Golden Valley - Born 3 ~ Omega 3 ~ Large Egg, 1 egg 70 1g 5g 6g 195mg 65mg 0g 0g

TOTAL: 1,391 183g 45g 74g 248mg 492mg 110g 29g

Day Twenty-Eight - May 12, 2012


Pvl Whey Gourmet - Vanilla Ice Cream Royale, 1 scoop (30g) 120 3g 3g 23g 40mg 150mg 1g 1g Blueberries - Frozen, unsweetened, 1 cup, unthawed 79 19g 1g 1g 0mg 2mg 13g 4g

Blue Diamond, Almond Breeze - Almondmilk, Original, 8 oz 60 8g 3g 1g 0mg 150mg 7g 1g Generic - Bee Pollen Granules, 1 tsp 16 2g 0g 1g 0mg 0mg 1g 0g


Taylor Organic - Baby Spinach, 3 oz. (2c.) 20 3g 0g 2g 0mg 65mg 0g 2g Tesco Finest - Sweet Pointed Peppers, 100 g 33 6g 0g 1g 0mg 0mg 6g 3g

Generic - Alfalfa Sprouts, 0.55 oz (31 g, 1 cup) 4 1g 0g 1g 0mg 1mg 0g 1g Manitoba Harvest - Shelled Hemp Seed 2 oz, 1 Tbsp (30g) 80 4g 5g 5g 0mg 0mg 1g 1g

Lilydale - Chicken-Full Breast 1 Piece, 0.5 piece 53 1g 1g 11g 33mg 23mg 1g 0g Litehouse - Dill Dressing and Dip Light, 2 tbsp 40 2g 3g 0g 10mg 300mg 2g 0g

Dinner Green Giant - Summer Sweet Peas, Frozen, 0.5 cup (100g) 53 9g 0g 3g 0mg 100mg 3g 3g

Organic - Quinoa, Cooked, 0.5 cup 111 20g 2g 4g 0mg 7mg 0g 3g Homemade - Stuffed Bell Peppers, 0.33 pepper 102 2g 7g 10g 11mg 10mg 0g 1g

Meat - Chicken Breast , 6 ounces 195 0g 2g 41g 98mg 116mg 0g 0g Kraft - Original Barbecue Sauce, 1 tbsp. (30 ml) 23 5g 0g 0g 0mg 175mg 4g 0g

Ocean Spray - Craisins - Original, 0.041625 cup (40g) 16 4g 0g 0g 0mg 0mg 3g 0g Snacks

Golden Valley - Born 3 ~ Omega 3 ~ Large Egg, 1 egg 70 1g 5g 6g 195mg 65mg 0g 0g Apple - Pink Lady - Small, 0.67 apple 37 10g 0g 0g 0mg 1mg 9g 2g

Taste of the Islands Calypso - Tropical Mango Lemonade, 8 fl oz 120 0g 0g 0g 0mg 2mg 28g 0g TOTAL: 1,327 103g 41g 114g 387mg 1,167mg 80g 24g

Day Twenty-Nine - May 13, 2012


Bananas - Raw, 1 extra small (less than 6" long) 72 19g 0g 1g 0mg 1mg 10g 2g Mangos - Raw, 1 fruit without refuse 135 35g 1g 1g 0mg 4mg 31g 4g

Europe's Best - Sliced Country Strawberries, 0.25 cup (140g) 15 4g 0g 0g 0mg 0mg 2g 1g Taylor Organic - Baby Spinach, 1.5 oz. (2c.) 10 2g 0g 1g 0mg 33mg 0g 1g

Webber Naturals - Organic Cold-Milled Ground Flaxseed, 7.5 g (2 tbsp) 45 2g 3g 2g 0mg 8mg 1g 2g Lunch

Taylor Organic - Baby Spinach, 3 oz. (2c.) 20 3g 0g 2g 0mg 65mg 0g 2g Costco - Whole Almonds - Raw, 14 g/approx. 22 nuts 80 3g 7g 3g 0mg 0mg 1g 2g

Manitoba Harvest - Shelled Hemp Seed 2 oz, 2 Tbsp (30g) 160 7g 10g 9g 0mg 0mg 1g 1g Apples - Raw, with skin, 0.5 small (2-1/2" dia) (approx 4 per lb) 28 7g 0g 0g 0mg 1mg 6g 1g

Europe's Best - Sliced Country Strawberries, 0.33 cup (140g) 20 5g 0g 0g 0mg 0mg 3g 1g Bullseye - Original Bbq Sauce, 0.5 tbsp 15 4g 0g 0g 0mg 93mg 3g 0g

Dinner Farmers - Black Raspberry Cheesecake Ice Cream, 1/2 cup(40g) 120 18g 5g 1g 15mg 40mg 13g 0g

Safeway - Salmon Kabob With Vegetables, 1 Kabob 160 2g 9g 17g 0mg 0mg 0g 0g Generic - Prawns, Large, Raw, 8 shrimp 125 g 80 0g 1g 18g 260mg 660mg 0g 0g

Homemade - Roasted Carrots, 78 g (7" carrot, 1 1/4" diameter) 30 7g 0g 1g 0mg 60mg 5g 2g Western Family - Yellow Mini Potatoes , 5 potatoes (110g) 80 18g 0g 2g 0mg 0mg 2g 2g

Snacks Apple - Pink Lady - Small, 0.33 apple 18 5g 0g 0g 0mg 0mg 5g 1g

Meat - Chicken Breast , 5 ounces 163 0g 1g 34g 81mg 96mg 0g 0g Grimmway Farms - Cut & Peeled Baby Carrots, 3 oz. (85g) 35 8g 0g 1g 0mg 65mg 5g 2g

Seven Eleven - Dr. Pepper Slurpee, 227 ML (Blue Cup) 115 32g 0g 0g 0mg 29mg 32g 0g TOTAL: 1,401 181g 37g 93g 356mg 1,155mg 120g 24g

Sports

29 Days Nutritional Information