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DS9KIE's Shared Food & Fitness Tracker:

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July 19
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Food Tracked
Breakfast CALORIES CARBS FAT PROTEIN
Oranges, 1 small (2-3/8" dia) 45 11 0 1
Strawberries, fresh, 4 medium (1-1/4" dia) 14 3 0 0
Blackberries, fresh, 0.5 cup 37 9 0 0
Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb) 55 15 0 0
Raspberries, 10 raspberries 9 2 0 0
Grapefruit, 0.5 fruit (3-3/4" dia) 37 9 0 1
Pears, fresh, 1 pear, small (approx 3 per lb) 67 18 0 0
Blueberries, fresh, 20 berries 15 4 0 0
Lunch
Broccoli, fresh, 0.5 cup, chopped 12 2 0 1
French Salad Dressing, low fat, 2 tbsp 44 7 2 0
Cucumber (peeled), 0.5 cup, pared, chopped 8 1 0 0
Spinach, fresh, 2 cup 14 2 0 2
Sunflower Seeds, without salt, 0.5 oz 82 3 7 3
Beans, red kidney, 0.5 cup 109 20 0 7
Romaine Lettuce (salad), 2 cup, shredded 16 3 0 2
Summer Squash, 0.5 cup, sliced 9 2 0 1
Almonds, 12 almond 83 3 7 3
Cabbage, fresh, 2 cup, chopped 45 10 0 3
Vegetables, Mixed Salad Greens, 2 serving(s) 30 6 0 2
Onions, raw, 0.25 cup, chopped 15 3 0 0
Red Ripe Tomatoes, 0.5 cup, chopped or sliced 19 4 0 1
Walnuts, 0.13 cup, chopped 102 2 10 2
Cauliflower, raw, 0.5 cup 13 3 0 1
Green Peppers (bell peppers), 0.5 cup, chopped 19 5 0 1
Dinner
Sweet potato, cooked, baked in skin, without salt, 0.5 cup 90 21 0 2
Chickpeas (garbanzo beans), 0.5 cup 143 27 1 6
Brussels sprouts, cooked, 0.5 cup 28 6 0 2
Green Peppers (bell peppers), 0.5 cup, strips 19 5 0 1
Winter Squash, 0.5 cup, cubes 57 15 0 1
Broccoli, fresh, 0.5 cup, chopped 12 2 0 1
Peas, fresh, 0.5 cup 59 10 0 4
Red Ripe Tomatoes, 1 medium whole (2-3/5" dia) 26 6 0 1
Green Beans (snap), 0.5 cup 17 4 0 1
Mushrooms, fresh, 0.5 cup, pieces or slices 8 1 0 1
Spinach, fresh, 1 cup 7 1 0 1
Winter Squash, 0.5 cup, cubes 57 15 0 1
Asparagus, fresh, 0.5 cup 15 3 0 2
Collards, 1 cup, chopped 11 2 0 1
Spinach, fresh, 1 cup 7 1 0 1
Eggplant, 0.5 cup (1" cubes) 17 4 0 0
Snack
None        
Daily Totals: 1,473 271 34 57

Nutrition Note
None


Fitness Tracked

Exercises MINUTES CALORIES BURNED
Elliptical Trainer 40 345
Pilates 5 0
Dumbbell Shrugs 5 0
Dumbbell Lateral Raises 5 0
Back Extensions 5 0
Dumbbell Rows 5 0
Side Lunge with Windmill Arms 5 0
Seated Dumbbell Shoulder Press 5 0
Daily Totals: 75 345

Quick Track MINUTES
None  

Exercise Note
None



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