February 28, 2013 Thursday

Exercise
biked via overpass 6 miles: weather: Spring!
Biked home via overpass 8 miles: Nice weather, forgot battery for light

16X4


1 stretching

Serving	Food	Fiber
2	bananas
1	turkey veg sandwich (Subway)
1	carrots
1	celery
3-4	chinese chicken salad
1	Melon
1	Orange
0
0
0
0
0
3	almonds
1	grape nuts/milk
1	shredded wheat

February 27, 2013 Wednesday

Exercise
6 miles to work
4 miles to dentist then 14 miles home via Dry Creek (Garmin battery dies, used Cateye backup)

16 at home
16 cabinet mtg
16X2

Serving	Food	Fiber
1	banana	3
1	grapes
1	2 small cuties
3	Salad
1	V8
2	Oranges
1	Carrots
1	Celery
0
0
0
2	Bread, 1 w/ p butter
1	almonds	3
1	6 " Subway sandwich
1	Kashi bar	4

February 26, 2013 Tuesday

Exercise
Drove to work

16 home
32 by 6:25
16

Serving	Food	Fiber
2	raisins
1	carrots
1.5	large orange
1	banana
2	orange
3	Salad
0
0
0
1	Bread p. butter
1	kashi bar
1	bread
1.5	chili w/ corn
3	almonds
2	oatmeal

February 25, 2013 Monday, Week 4

Exercise

Serving	Food	Fiber
1	Banana	Cell 3
1	Raisins
1	Orange
3	Salad
1	V8 juice
1	Tomato/ corn in chili
1	Strawberries
1	Celery/carrots
0
1	Popcorn, no butter or salt
1	Milk
1	Bread
1	Chili
2	Almonds
1	Shredded wheat

February 24, 2013 Sunday

Exercise
24 miles (Roubaix) 2:00pm W to MOCSE, bike trail to Prescott. N to Del Rio, cross river, E to Santa Fe, tvhrough Riverbank (dropped chain), W to Coffee, S to home.cool, no water,food

16 home
32 after ride
16 dinner

Had wine (Oscar night w/ Murovs)

5 podcasts (vegan....losing weight)
Iron Yoga book

Serving	Food	Fiber
4	blackberries, strawberries, blueberries, raspberries	8?
2	Raisins
1	Fruit dessert
1	V8 juice
1	Orange
1	Celery w/ p butter
0
0
0
0
1	Popcorn (no butter or salt)
1	Chili
1	Soup
1	popcorn, not microwave, no butter	6
2	steel cut oatmeal	8

February 23. 2013

Exercise none (ETC conference)

16 home
16 home    only 1 point today


St. Stan's beer

Serving	Food	Fiber
2	Mixed fruit
3	Tangerines	6?
2	Bananas	6
1	Green salad
3	green salad, carrots, tomatos
1/2	grapes
0
0
1	bread, pbutter	7-8
1	bread, margarine	5
1	milk
1	mixed nuts	3
1	chili with corn
1	Roast beef sandwich

February 22, 2013 Friday

Exercise
6 via overpass
6 miles home via Palm ave

16 at home
16
16 by 6:00pm

Serving	Food
1	raisins	2
2	peaches dried
1	orange
1	Blackberries
1	Strawberries
3	Salad/tomatoes
0
0
0
0
2	almonds	6
1	1/2 turkey sandwich
1	shredded wheat	6
1	Kashi bar	4
1	Odwalla bar	6

February 21, 2013 Thursday

Exercise
6 miles to work via overpass, DMV felt cold at about 40°
10 miles home via overpass, Sylvan, bike trail



16 at home
16 by 1:15
16 by 4:00
16 home

1stretching

Serving	Food	Fiber
1	banana	Cell 3
1	orange
1	grapes
1/2	tomato rice meat lentil
1	celery
1	carrots
3	Trader Joe chopped salad, grilled chicken couscous,currants,pecans,corn
1	V8 juice
3	Green salad, tomatoe
0
0
0
0
1	Odwalla chewy nut bar sweet & salty almond	6
2	grape nuts	14

February 20, 2013 Wednesday

Exercise
6 miles bike to work via Downey, DMV
10 miles via overpass, Sylvan

Health screening@work
BP 112/75
pulse 78

16 at home
16 by 12:55
16 by 4:00pm
16   8:00

1stretching

Serving	Food	Fiber
1	celery	d
1	carrots
1	Subway turkey sandwich 6"
1/2	tomato/meat/rice
1 1/2	Grapes
1	Apple
1	Orange
1	Strawberry
1	Blackberries
1	Tomato,mest,rice+1wholetomato
1	Egg
1	Chicken
1	Almonds
1	Kashi trail mix bar	4
2	Grape Nuts cereal	14

February 19, 2013

Exercise
cold, no bike commute, witnessed accident by Downey HS


home 16
16 by 2:00pm
16 by 5:50
16 on way home

Serving	Food	Fiber
1	banana	3
2	celery
1	carrots
1	grapes
1	banana
2	Corn chowder
1	Tomato meat stew
2	Green salad/tomatos
0
0
0
0
1	Milk
2	rice crackers
2	grape nuts	14

February 18, 2013

Holiday

Exercise
10 mile ride@10:30 to S. Coffee, Claus

Drove to Isleton, check with Ron about boat

16X4

Serving	Food	Fiber
2	raisin w/ oatmeal
1	O juice
1	cherry tomatoes
1	tomatoes w/ stew over rice
2	green beans
1	apple
1	grapes
1	banana
0
0
1	cheese salami
1	almonds
1	bread w/ p butter
1	milk
0

February 17, 2013 sunday

Exercise
18 miles 11:30 to Riverbank via Coffee rd, ammo plant, 1st ride w/o jacket...longsleeve shirt & vest only...Roubaix, started using Garmin 500

16 H2O AM
16 on ride
16
16

Serving	Food	Fiber
1	O juice	C
2	Raisins/oatmeal	12
2	Strawberries
1	Pear
1	Green beans
1	1/2 peach dried & grapes
2	lettuce tomato salad & 1/2 dried peach
1	milk
0
0
0
0
1	rice & curried meat
1	P butter/ bread	5
1	Egg

February 16, 2013 Saturday

Exercise none
SF Disney museum

H2O 64

1 stretching

1 beer

Serving	Food	Fiber
2	raisins w/ oatmeal	10
1	o juice
1	banana	3
1	strawberry	1
3	walnut, goat cheese, green salad	3
2	mixed vegetable	3
0
0
0
0
0
0
0
0
2	shepherds pie	5

February 15, 2013 Friday

Exercise
6 miles via Rose Ave, Downey@8:10am  Found loose rear  wheel clamp!!
8 miles via overpass @ 5:30 felt OK

16 at home
 16
16
16 at home

Serving	Food	Fiber
1	Rice/Vegtables/hotdog	Cel
1	strawberries
1	green grapes
1	banana
1	grapefruit
1	raisins
2	Green beans
1	Peach dried
1	Orange juice
0
1	Milk
1 1/2	Bread/p butter
1	Rice beef
1	Go Lean crunch	8
1	almonds	3

February 14, 2013 Thursday

Exercise
None

1stretching

Lost dessert point@Sanders

H2O
16 home
16
16
16

Serving	Food	Fiber
1	O juice	Cell
1	strawberries/grape
2	raisins	4
1	banana	3
1	mixed fruit	2
2	Lettuce/pear salad @Sanders
1	Fried vegetables
1	Apple
0
0
0
0
1	meat/rice	1
1	almonds	3
1	Go Lean Crunch	9

February 13, 2013 Wednesday

Exercise
6 miles via overpass
10 miles home via Tully to Chevy's, bike trail @ 6:12 took 1:17minutes..slow, tired
Zebra sc600 flashlight 18186 battery lasted 1:06

1 stretching

H2O:
16 home
32 more by 2:00pm
16 eve

Serving	Food	Fiber
1	grapes/cutie	s
2	mixed fruit
1	broccoli/cucumber/rice salad
2	banana
1	Carrots
3	Green beans/almond slivers
1	Orange juice
0
0
2	Rice/spice beef chunks
1	egg
1	Go Lean Crunch	8
1	buttered popcorn@cabinet....lose point!	1
1	Kashi Trail mix bar	4
2	almonds	6

February 12, 2013 Tuesday

Exercise
6 miles via ovepass@8:10 for board meeting
8 miles via Tully Rd-Sylvan @ 2:15 then had dentist appt.

1 stretching

16 home
16 by 1:00
32 by eve

Serving	Food	Fiber
2	blackberries, raspberries
1	banana
1	raisins
1	tangerine
1	orange
2	mixed fruit
1	orange juice
1	broccoli/cucumber/rice
2	cheese sticks & cheddar cheese	0
1	Sunnyside light yogurt
1	Kashi Trail Mix chewy granola bar	4
1	Kashi Go Lean Crunch	8
3	almonds

February 11, 2013 Monday Week 2

Exercise
6 miles to work overpass, 8:15
8 miles overpass to home 5:30 GPS went haywire, all 3 apps read very high: Runkeeper, mapmyride, cyclemeter

1 stretching

H2O 16 at home
16 by 1:00pm
16 by 3:35
16 by 8:20

Serving	Food	Fiber
2	tomato corn salad	5
1	OJuice
1	salad (store)	4
2	corn chicken soup/chowder	2
1	celery
1	carrots
1	dried apricots
2	Broccoli, cucumber
2	Blackberries, raspberries
0
1	Bread	3
1/2	Bread, p butter	3
3	Quinoa & brown rice	9
0
0

February 10, 2013 Sunday

Exercise
16 miles red bike; 11:30am;  past Johansen, edge of Empire, talked with Chuck Ducsher, sunny, cool 50°, sunny, light breeze, felt good

H2O. 16X4

1 stretching in morning

Finished Book: Eat this, not that

Serving	Food	Fiber
2	Corn tomato salad
1	Banana
1	Pear
3	Blueberries, strawberries, raspberries
1	tangerine
1	orange juice
1	carrots
1	nuts & oyster crackers
1	peanut butter/bread
1	milk
1	Cheese
1	Mixed nuts
1	Yogurt
1	Toast
1	Egg

February 8, 2013 Friday

Exercise
Drove to work to present to Leadership Academy

12 miles  bike @5:10pm 0akdale,dry creek,claus

Olight both batteries failed after a few minutes
3 podcasts


H2O 48 oz by 4:30
16 after ride

Serving	Food	Fiber
4	fruit salad	6
1	green/tomato salad	1.5
1	dried apricots	2
4	Salad from Demise	6
1	Corn/tomato salad	2
0
0
0
0
0
1	Nuts
1	Bread white	1
3	Lentil soup	9
2	pasta salad	2
1	egg/bacon/croissant

February 7, 2013 Thursday

Exercise
6 miles to work foggy 7:10am via overpass
6 miles back to home via overpass 3:10pm

1 Stretching

Dinner with Greg/Denise




32 water by 10:38

Serving	Food	Fiber
2	2 dried apridctos	4
1	raisins	2
2	tangerine	3
1	Tomato
3	salad
1	peppers/olives
1	hearts of palm	2
1	strawberry/berry sugarfree dessert	1
0
1	crackers
1	cheese
2	lasagna
1	Lentil soup	6
1	almonds	3
1	1 oatmeal	2

February 9, 2013 Saturday

Exercise
14mile ride, red bike 11:00am La Lona, Dry Creek, turn at end of golf course, 601 Recie Ct

1 podcast

H2O 16x4
Lodi wine tasting

2 stretching

Serving	Food	Fiber
3	Green salad denise	5
2	Corn tomato salad	5
2	Tangerine	4
3	Spinach, greens, onion	4
1	Potatoes	1
	Wine tasting
1 1/2	Lentil soup	5
1	Bread
1	Prime rib (Rosewood restaurant, Lodi)	2

February 6, 2013 Wednesday

Exercise

6 miles to work 7:30AM via Briggsmore overpass
10 miles via overpass & Carver/Standiford

H2O
32 by 2:00PM
32 by 6:30pm

Serving	Food	Fiber
1	banana	3
2	2 mini tangerines+grapes	2
1	strawberrry yogurt parfait
1	raisins	2
1	tangerine	1.5
1	dried apricots (5)	2
1	apple	1.4
1	Watermelon
1	V8 juice	2
0
1	Slice bread	3
3	Lentil/carrot soup	18
1	cup of popcorn
1	kashi GoLean Crunchy chocolate caramel bar	6
2	almonds	6

February 5, 2013 Tuesday

Exercise
6 miles bike to work
6 miles home 3:45
1 stretching


H2O
32 by 11:00
16 by 2:00
16

Serving	Food	Fiber
1	banana	3
1	raisins	2
1	carrots
1	celery
1	Tomato
2	Watermelon
1	2 mini tangerines
1	Large apple
0
0
0
2	Slice bread w/ p butter
2	Slice bread	6
3	Lentil/carrot soup	15
2	almonds	6

February 4, 2013 Monday

Exercise
6 miles bike to work 8:15am

6 miles bike home 1:10pm
1 mile walk around SCOE w/ staff
1 stretching in evening

1 banana

4 oranges

1 raisins

1 orange juice

2 strawberry parfeit

1 lentil soup

2 almond
1 baby carrots
1chicken

Water= 16X4

Food Record

Serving	Food	Fiber
1	banana	3
4	Oranges 2.4X3	8
1	Orange Juice
1	3 T Raisins	3
1	Carrots	2
2	Strawberry
1	Chicken
0
0
0
0
0
1	lentil soup	5
1	slice bread	3
2	Almond 3X2	6

Serving	Food	Fiber
1	Cell 2	Cell 3
0
0
0
0
0
0
0
0
0
0
0
0
0
0

February 3, 2013

Bike 8 miles sanders school

February 2, 2013

Morning bike 4 miles