History of eating and exercise

Here is an example of what I eat and do for activity/exercise. These are from several days in Sept. 2008.
Sunday 9/21: started a run, but felt really tired. I had taught an 8 hour workshop the day before, and then did a 2.5 hour consultation for 2 people’s exercise program, and I was fatigued. So I didn’t run. I relaxed at home and then went into the city to walk around.
Eating:
· Veggie quesadilla; small tortilla, cheese, onions, peppers, greens, tomatoes, hot sauce, chips
· 1 small cannoli at the street fair-delicious!
· A bite of a deep fried oreo (at the same street fair)-it was horrible and I threw the rest away
· One beer
· 2 beers a little later
· 2 slices of pizza from our favorite place around the corner: extra cheese, onions, pepper, garlic, jalapenos
· Big homemade salad: mixed greens, baby arugula, onions, peppers, corn, cucumber, beets, lowfat ranch dressing
· 3 glasses of wine

Monday 9/22: rode my bike to work. Saw 6 clients on the upper west and upper east side, and rode my bike across central park a few times to get back and forth.
Went to the gym and did 45 minutes between the stepmill and elliptical. Did 2 sets of rows with 25 lbs.

Eating:
· 2 hard boiled egg whites, a bit of yolk; lowfat yogurt at 7am
· Handful of mixed nuts at 10
· Medium soup from Hale and Hearty at 11:30
· 7pm: Big salad at home: mixed greens, arugula, onions, red and green peppers, tomatoes, cucumbers, beets, low fat ranch dressing
· 2 slices of leftover pizza
· 3 glasses of wine

Tuesday 9/23:rode my bike. Went to the gym and did 45 minutes between elliptical and stepmill. Did 2 sets of negative only chin ups with 10 lbs. around me. Did a few sets of core exercises:
· Planks for 1 minute on both sides and face down
· Leg lifts

Eating:
Lowfat yogurt, Kashi cereal (about ¾ cup), blueberries, cranberries at 7am
Handful of mixed nuts at 11
Small soup from Hale and Hearty at 12:30
Big salad at home 7pm
Homemade macaroni and cheese: whole wheat shells, American and pepper jack cheese, sautéed onions. Ate about 2 cups
4 glasses wine


Wednesday 9/24: rode my bike, but legs felt really tired. Didn’t do any other exercise besides that.

Eating:
2 scrambled egg whites, cheese, on whole wheat toast sandwich at 7am
Peanut butter brownie at 10
Salad from one of those places where you tell them what you want in them (mixed greens, onions, beets, cheese, red pepper, corn, black beans, red beans, croutons), with ranch dressing at noon
Veggie quesadilla at home: whole wheat tortilla, onions, peppers, greens, cheese, chips; 8pm
3 glasses wine

Thur. 9/25: rode my bike into Manhattan, but took the subway home. The weather was turning bad, and my legs were tired of riding. Went to the gym, did treadmill walking at incline 12%, 3.5 mph for 30 min., then running sprints-incline 3%, 6mph for 1 min. intervals, then back to 3.5mph 1 min. for total of 10 min.

Eating:
Lowfat yogurt, Kashi cereal, blueberries, cranberries at 7am
Mixed fruit at 9am
Small soup at 11:30
2 small slices of cheese and arugula at 4
2 mozzarella sticks at 6pm before concert
3 beers before concert 5-7
2 glasses of wine at concert
Veggie quesadilla at home 10pm

Fri. 9/26: worked at home; no clients. Walked to the gym and did 5 minutes on the rowing machine, 15 minutes incline walking on treadmill, 20 minutes elliptical, 20 minutes stepmill. 2 sets horizontal rows with 25lb., 10 reps ab rollouts with wheel; 1 set double leg lowering with 10lb. medicine ball.

Eating:
Leftover mac and cheese-about ¾ cup at 7
One bag Tings (corn puffs) at 1
3 beers 4-6pm
3 bowls homemade vegetable soup: roasted cauliflower, onions, carrots, leek 6-8 pm
Chips and salsa 6-8pm
2 glasses wine

Sat. 9/27: went for a run-felt a little tired. Ran 35 min.
Eating:
Wrap: 2 egg whites, cheese, arugula, tomato, green pepper, low fat ranch dressing at 10 after running
A few chips with salsa around 12
Bowl of soup we made last night at 3