|
|
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Food Tracked
| Breakfast |
CALORIES |
CARBS |
FAT |
PROTEIN |
| Jif Creamy Peanut Butter, reduced fat, 1 tbsp |
95 |
8 |
6 |
4 |
 |
| Jams, preserves, jelly, 1 tbsp |
56 |
14 |
0 |
0 |
|
| Blueberries, fresh, 0.5 cup |
41 |
10 |
0 |
1 |
|
| Cheerios Cereal , 1 cup (1 serving) |
100 |
20 |
2 |
3 |
|
| Fiber One Country White Bread, 2 serving |
200 |
48 |
2 |
8 |
| Lunch |
|
|
|
|
| Almonds, dry roasted, 0.5 oz (22 whole kernels) |
85 |
3 |
7 |
3 |
|
| Couscous, 1 cup, cooked |
176 |
36 |
0 |
6 |
|
| Broccoli, fresh, 1 cup, chopped |
25 |
5 |
0 |
3 |
|
| Iceberg Lettuce (salad), 0.5 cup, shredded or chopped |
4 |
1 |
0 |
0 |
|
| Turkey Frank Wellshire Farms, 2 serving |
220 |
2 |
12 |
20 |
| Dinner |
|
|
|
|
| Skim Milk, 1 cup |
80 |
13 |
0 |
8 |
|
| Janet's salad (14 oz standard bowlful), 1 serving |
110 |
15 |
3 |
6 |
|
| Chicken Breast (cooked), no skin, 3 ounces |
103 |
0 |
2 |
19 |
|
| Broccoli, fresh, 1 cup, chopped |
25 |
5 |
0 |
3 |
|
| Couscous, 0.75 cup, cooked |
132 |
27 |
0 |
4 |
| Snack |
|
|
|
|
| Laughing Cow Original Creamy Swiss Cheese (1 wedge), 2 serving |
100 |
2 |
8 |
4 |
|
| Yogurt, Stonyfield Farm fat free plain (6 oz), 1 cup |
80 |
13 |
0 |
8 |
|
| Fiber One 90 cal chocolate bar, 1 serving |
90 |
17 |
2 |
1 |
|
| Strawberries, fresh, 1 cup, halves |
46 |
11 |
1 |
1 |
| Daily Totals: |
1,765 |
249 |
46 |
101 |
Fitness Tracked
| Exercises |
MINUTES |
CALORIES BURNED |
| SparkPeople: 20-Minute Resistance Band Workout Video |
20 |
174
|
|
| Shoveling Snow |
35 |
407
|
|
Abdominal Crunch
Sets: 4 Reps: 15 Weight: 35
|
5 |
0 |
|
Step-Ups
[demo]
Sets: 1 Reps: 10 Weight: 35
|
5 |
18 |
|
Seated Leg Extension
Sets: 4 Reps: 15 Weight: 35
|
5 |
0 |
|
Standing Calf Raise
Sets: 4 Reps: 15 Weight: 35
|
5 |
0 |
|
Torso Twist
Sets: 4 Reps: 15 Weight: 35
|
5 |
0 |
|
| Daily Totals: |
80 |
599 |
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Interact with JESPAH
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