Diet and Workout for 9/15/07

As I mentioned in class, our department volunteered today for the CHAMPS classes with local middle and high school students. Went to bed late writing some ideas for plans, and up at 5:00 to get ready for the classes. It's been a long day. My workout had to get moved around and shortened up accordingly.

I grabbed a yogurt from the 'fridge, as I was reading the handout for the diet, and then saw that FitDay was very different. I went ahead and finished the yogurt, but otherwise (except for the grapes) stuck closely with the FitDay prescription. I've put the differences in bold face, and don't forget to take off the Clif bar.

Breakfast

• 8 oz low-fat fruit yogurt
• 1c Kashi GoLean cereal
• 2/3c skim milk
• 24 ounces coffee
• 3 servings coffee-mate
• multi-vitamin
  

Lunch

• Turkey sandwich, 3 slices deli-thin turkey (1 serving -- should come up to 50 calories), 1 leaf lettuce

Mid-afternoon

• 20 grapes
• 1 soft granola bar
  

Dinner

• 3 ounces grilled salmon
• 4 spears broccoli
  
• 1c fresh pineapple, raw (it was the only pineapple in the county)
• 1c strawberries

Workout

• Lynch's Woods run.
  
• 5 miles
• Calories: 617
• Time: 1:03 including warm-up and cooldown