Week 4...Final Week!

Biked to work via College Ave, bike trail= 6.0 mi. 47 degrees, clear after yesterday's storms
Biked home along Dry Creek to Claus, Fell while looking down at front sprocket while changing gears, Sanders school, Enochs HS. 5:46-7:46pm = 14 miles
4X10 min. stretches.
No walk because right back of heel was irritated..pre blister.
Corrected last week's points to 210(didn't have commun. service point on Sunday)but Kelley also had a mistake, so we tied at 210.

1 V8 juice
1 strawberries
2 oranges
1 raisins
1 cherry tomatoes
1 carrots
2 grapes
1 apple
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Tuesday
Biked 6 miles same as yesterday to work...battery died on GPS.
Gave blood last time 06.
Biked home 22 miles via Dry Creek..5.6 mi to Claus, yesterday GPS error suspected because I think it read 3.3 to Claus...must have gone farther yesterday.
Forgot house key so stretched 2X then installed kickstand...2 more stretches later, easy on the right heel
No walking because heel still sore
4X stretch
Total miles = 28 miles
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Wednesday:
Biked 6 mi. to work via MJC
1:00pm biked to Harbor Freight(borrowed lock from Devon) 6 miles total (2.5 directly to Harbor Freight)
6:18-7:45: Biked 12 miles via Dry Creek
Daily total: 24 miles

1 blueberries
1 raspberrites
2 bananas
1 V8 juice
1 orange
1 apple
1 tomato
2 grapes
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THURSDAY
Biked to work via MJC 6.0 mi..47 degrees, sunny
3:00pm...biked to Harbor Freight...6.0 miles
5:30-8:35pm Biked home via Dry Creek, Sanders school = 20 miles, dropped heavy stuff(computer, lock, Harbor Freight screwdrivers, etc), then biked 4 more miles = 24 miles. Sunny, warm, first day with short sleeves
Total miles = 36 miles

1 V8 juice
1 blueberries
2 strawberries
1 banana
1 raisin/cranberries
1 apple
1 lettuce, 1 spinach, 2 tomato in green salad
1 tangerine
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FRIDAY 2/29/08
Biked 6.0 to work
2:00pm Biked home, drove to Enochs for ETC setup
10:00pm Fixed flat at home, biked 8 miles: MOCSE, Dragoo Park Dr. to McHenry

1 V8 juice
1 strawberries
1 banana
1 lettuce, 1 spinach, 2 tomato: salad
1 tomato
1 mineola

Week 3...Monday -Saturday

Monday....holiday
4:40..rode to Empire...16 mi
Stretched 4X
10:30pm Walked 2 miles
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Tuesday...rode to work+....6 miles, chance of rain
Breakfast: Kashi 10g fiber, banana, V8 juice,
Work: apple, orange,, Kashi 10g fiber, tuna fish sandwich
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Wednesday..Tour of Cal. race

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Thursday .. rode to work

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Friday...Foothill with Tom

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Saturday..Sylvan breakfast, lost sodium point, 12 mi bike ride before strong wind \
walked in the afternoon
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Sunday...Tuolumne River walk 4 miles, biked 14 miles in heavy rain, wind, evening walked 2 miles, then 1 more at11:20 in order to tie Kelley at 211 for the week.

Sunday, Feb. 17

Walked 1 mile, then had to return home to change GPS batteries, then walked 5 more miles and felt good...clear, sunny cool..perfect for walking at 10:30am

Biked to Claus, et al...for 16 miles

Stretched 4X and finished stretching book.

Breakfast: Oatmeal w/ raisins
Late lunch: hamburger at home

Dinner: tuna sandwich

2 raisins
1 V8 juice
1 banana
1 orange
3 fruit salad
2 grapes

Saturday, Feb. 16

Walked 2 miles on treadmill
Eve. 1 mile to Sylvan/Oakdale
Stockton to check boat
Stretched 4X
Bike: to Claus, et al 10 miles

Fri, Feb. 15

Decided to go for 200 points
Bike to work 6.3
Walked around SCOE block 4X= 1 mi
Bike home 6.2

Treadmill 1 mi

Stretched 20 min.
Lunch w Jon S. at Tasty Taco

Thursday, Feb. 14

Rode bike to work: 4.9 mi.
Attended Wellness-Get fit at your desk and did stretching
4:00 Rode bike home past Tripps: 5.1+ extra to = 6 miles
Changed clothes, rode 10 miles (windy)Picked up desk for Martha
Walked 1 mile, then stretched

Breakfast: Kashi Crunch, V8juice+carrots
Lunch: pasta+meat, also Event Center: sandwich+fruit salad+pepper salad
Snacks: carrots, pear, trail mix, 1/2 clif bar
Dinner: brown rice w/ bouillion
1 V8+carrots
2 carrots
1 pear
1 tomato
2 fruit salad
1 pepper salad
1 banana
1 tangerine

Wednesday, Feb. 13

Rode bike to work 4.2 miles
Got flat at work...Joan gave me a ride, changed flat, then biked 6 miles around lake & neighborhood

Walked 1 mile
Stretched 20 minutes

Breakfast: Kashi, egg, fruit

Tues, Feb. 12

Rode bike to work: 4.8 mi.
5:40-7:30pm: Rode home via Dry Creek, Claus Rd, Savage school, round lake: 12 miles

Breakfast: Kashi Cereal+egg+V8 Juice
Snack: almonds, banana, tomato, peach, 1/2 Odwalla bar
Lunch: Sandwich, roast beef, lettuce, tomatoes, onions, broccoli salad, fruit salad
Dinner: pasta+meat, bread, peach, milk

1 V8
1 banana
1 tomato
1 peach
5 lunch fruits/veg
1 peach

Monday, Feb 11....Second week begins

Rode bike to work: 4.8 miles (42 degrees)
Rode to Comcast 2.2+2.2=4.4 miles (62 degrees...warm)
Rode home w/extra miles: 8 miles
9:45: walked to Sylvan/Oakdale 1 mile
Stretched 10 min.
Breakfast: Kashi cereal, banana, V8 juice
Lunch: Man. Network Luncheon: Build your own sandwich+fruit & salad
Dinner: noodles+meat+milk+bread

1 banana
1 V8
2 blackberries
4 lunch: onions, tomatoes, fruit salad
1 orange
1 tangerine

Sunday, Feb.10

Breakfast: 2 poached eggs, 3 slices toast, juice, banana, tangerine, blackberries
Lunch: Trader Joe high fiber cereal, orange
Snacks: peanut mix (very low salt)bread
Dinner: pasta & steak, apple
Weight 194.5 (beginning was 203)
Rode bike at 1:30pm: 14.2 miles: Claus, Amtrak, Briggsmore, DeWitt Rd(2 pit bulls!), back to Briggsmore to Sanders School, Floyd, Matthew's house, SaveMart area.
Rode bike at 5:30pm: 6.3 miles around lake 2X, Beyer
Weight: 204.5

1 V8 juice
1 banana
2 tangerine
1 blackberries (1/2 Cup)
2 apple
1 grape
1 celery
1 raisin

Saturday, Feb. 9

Breakfast: Oatmeal w/ raisins 3 servings, banana, tomato, boiled egg
Lunch: rice & chili, cucumber, orange, seeded bread(baked) w/ butter, honey, strawberries
Dinner: Crab Feed w/ Murovs....crab, pasta, green salad, bread..decaf coffee @ Clayton's
Biked 16.2 miles past Enochs (marching bands in parking lot),Claus Rd, DeWitt Rd., Parker past Amtrak, Claus-Dry Creek Park(rest break) to Coffee, wind through neighborhood (yard sale w/ bikes) Great sunny day, wore clipless shoes (fell at park)
Walk: to Sylvan/Oakdale 2X = 2 miles
Stretching: 20 minutes

Fruits/vegetable with fiber count
1 tomato (1.4)
1 banana (3)
2 raisins (4)
1 1/2 cucumber (1)
1 orange(2.4)
2 green salad at crab feed (2)
1 1/2 cup blackberries (4.4)
1 apple (4)
2 Oatmeal (8)
Total fiber just under 30

Friday, February 8

Rode bike through Dry Creek Park, DMV to work 6.2 miles
Rode to VBHS at 1:30 to deliver TV recommendations
Rode home at 5:30 plus extra 10.1 miles (used Rex light)
Walked 1 mile to Sylvan
Stretched 10 min 2X
Read 3,500 word article A-F info sheet from SCOE fitness site

Breakfast banana

Lunch: Kashi crunch & crackers
Dinner: rice & chili, milk, tomato

2 banana
1 celery
1 blackberry
2 grape
1 tangerine
2 tomato
1 cucumber (1/2)

Friday, February 8

Breakfast: banana,tomato
Rode to work by Dry Creek Park, DMV 6.2 miles
Rode to Valley Charter HS at 1:00pm 2.1 miles
No lunch

Snacks: 3/4 cup Trader Joe Raw Trail mix (walnuts, no peanuts)
Kashi crunch & crackers
Dinner: rice & chili, milk, kashi cereal

1 banana
1 tomato
1 celery
1 blackberries
1 tangerine
2 grapes
1 banana

Thursday, Feb. 7

Breakfast: Kashi crunch, egg, juice
Rode bike to work (foggy)4.7
Rode home at 1:30 meet David Nancy for lunch with Ignash 4.7
Walked to Sylvan 1 mile

Lunch at La Morenita: green salad

1 V8 juice
1 banana
2 grapes
1 celery
3 green salad
1 tangerine
1 tomato

Wednesday, Feb. 5

Breakfast: 1 1/2 servings Kashi cereal, 8 oz V8 juice, 1 egg
Lunch: Clam chowder + fruit

Rode bike to work: 4.7 miles
Walked 2 miles in evening to Beyer High

Fruits/Veg:
1 V8 juice
1 banana
1 tangerine
1 orange at lunch
1 grapes & dried apricots in Tom's office
1 grapes & raisins at home
1 peach in car
1 mini carrot pack in car
1 tomato at lunch
1 orange in car

Tuesday, Feb. 4

Rode bike to work via Media Center & DMV = 6 miles for 3 pts.

Rode bike home 4.7 miles = 2 pts.

Walked one mile to SaveMart in the evening for groceries

Breakfast: 1 serving Kashi cereal + hard-boiled egg
Lunch: Event Center cooking demo(Vicki T.): beef/turkey hamburger + 4 servings fruit/veg
lettuce, tomato, onion, cherry tomatoes, raspberry yogurt dessert

Monday, February 3, 2008: Day 1

Rode bike from McHenry Village to SCOE. 2 miles and cold.

9:00am SCOE walkout 1 mile around the block

10:30 biked back to McHenry Villiage with Judy L.
Breakfast: 2 servings Kashi cereal + fruit
Lunch: Clam chowder & 2 slices bread
10 servings fruit/veg

Sodium: 1 teaspoon of salt = 2,400 mg of sodium (2.4 grams)

Rye bread - 187

Rye, reduced calorie - 115

Sourdough bread - 173

Wheat bread - 148

Wheat, cracked wheat bread - 153

Plain bagel - 561

Plain bagel, mini, 1 oz - 139

Plain bagel, large, 3.9 oz - 700

Butter, 1 Tablespoon - 117

Butter, unsalted, 1 Tablespoon - 2

Cheddar cheese - 176

Cottage cheese, low fat, 4 oz - 360

Cottage cheese, fat free, 4 oz - 380

Egg, whole, large, 1 - 63

Milk, 1 cup 1% - 123

Sour Cream, 2 Tablespoons

Sour cream, regular - 15

Sour cream, reduced fat - 25

Sour cream, fat free - 40

Yogurt, 8 oz

Yogurt, whole milk, plain - 114

Yogurt, low fat - 172

Yogurt, fat free - 187

Yogurt, low fat, fruit flavored - 143

Clams, 3 oz raw - 31

Tuna, albacore - 34

Tuna, yellowfin - 31

DRIED FRUIT

Apples, 1 oz - 25

Apricots - 3

Pears, 1 oz - 2

Prunes, pitted, 1 oz - 1

Raisins, seedless 1 oz - 3

FRESH FRUIT

FRUIT, fresh, sodium content in mg

Apples, 1 medium - 0

Apricots, 1 medium - negligible

Asian pear - 0

Bananas, 1 medium - 1

Blackberries - 0

Blueberries, 1/2 cup - 4

Canteloupe, 1/8 of melon - 5

Cherries, sweet - 0

Cherries, sour, 1 cup - 5

Crabapple - 1

Cranberries, 1 cup - 1

Grapefruit - 9

Grapes, 1 cup - 2

Honeydew Melon, 1/2 medium - 7

Lemons, 1 medium - 1

Nectarines - 0

Oranges - 0

Peaches - 0

Pears - 0

Pineapples, chopped, 1 cup - 2

Plums - 0

Raspberries - 0

Strawberries, 1/2 cup - 1

Tangerines, 1 medium - 1

Tomatoes, medium - 4

Watermelon, cubed, 1 cup -

NUTS, unsalted (1/4 cup) sodium content in mg

Almonds, raw - 4

Brazil nuts, raw - 1

Cashews, dry roasted - 6

Coconut, dried - 4

Hazelnuts, raw - 1

Macadamia, dry roasted - 2

Peanuts, dry roasted - 6

Pecans, raw - negligible

Pine nuts, raw - 2

Pistachio, dry roasted - 2

Walnuts, raw - negligible

MEATS AND POULTRY (3 oz raw, unprocessed), sodium content in mg

Beef

Chuck - 65

Flank - 60

Porterhouse - 47

Rib Roast - 45

Round Steak - 44

Rump - 64

Sirloin - 44

T-bone - 47

Chicken, meat only

Breast - 58

Dark meat, roasted - 79

White meat, roasted - 43

Hot Dogs - 600-800, varies by brand

Lamb

Leg - 50

Loin - 49

Rib - 47

Shoulder - 55

Pork

Bacon - 621

Blade - 60

Canadian Bacon - 1,197

Ham, cured, canned - 837

Ham, fresh, lean part only - 61

Leg - 47

Loin - 54

Sirloin - 37

Spareribs - 65

Tenderloin - 42

Sausage - 600-900, varies by brand

Turkey, meat only

Breast - 51

Dark meat, roasted - 67

White meat, roasted - 54

VEGETABLES, fresh (1/2 cup raw), sodium content in mg

Acorn squash - 2

Alfalfa sprouts - 1

Artichoke - 1 medium, steamed - 79

Asparagus - 1

Bamboo shoots, 1/2 cup - 10

Bean sprouts, 1/2 cup - 20

Beans, green - 3

Beets - 49

Bell peppers - 2

Broccoli - 12

Brussels sprouts - 11

Butternut squash - 3

Cabbage - 14

Carrots - 20

Cauliflower - 8

Celery - 54

Chow Mein vegetables, 1/2 cup - 422

Corn - 12

Cucumbers - 1

Lettuce - 2

Mushrooms - 1

Onions - 2

Peas, edible-pod - 4

Peas, green - 3

Potatoes, medium, baked - 16

Pumpkins - 1

Radishes - 14

Spaghetti squash - 9

Spinach - 22

Tomatoes - 4