SEP06 196.0 196.0 195.0 194.5 194.5 195.0 196.0 SEP13 195.0 194.0 194.0 194.0 192.5 193.0 193.0 SEP20 192.5 193.0 192.5 192.5 192.5 192.0 192.5 SEP27 192.5 193.0 192.5 193.0 193.0 193.0 193.5 OCT04 SUN 192.0 MON 192.0 TUE 190.5 WED 189.0 THU 191.0 FRI 190.5 SAT 189.5 ========= ========= ========= ========= ========= ========= ========= ========= OCT11 SUN 189.0 MON 190.0 TUE 190.5 WED 0 THU 0 FRI 0 SAT 0 ========= ========= ========= ========= ========= ========= ========= ========= 5am Coffee Coffee Coffee Coffee Coffee Coffee Coffee 7am Vits_Cr Vits_TL Vits_Cr Vits_TL Vits_Cr Vits_TL Vits_Cr EggMcMuf FiberOne FiberOne EggMcMuf FiberOne FiberOne EggMcMuf Jam Banana Banana Jam Banana Banana Jam Walk 90 Walk 50 Walk 50 Walk 90 Walk 50 Walk 50 Walk 100 11am Salad Salad Salad Salad Salad Salad Salad 12pm Beer Beer Beer Beer Beer Beer Beer Almonds Almonds Almonds Almonds Almonds Almonds Almonds 1pm Fruit Fruit Fruit Fruit Fruit Fruit Fruit 4pm Stew Stew Stew Stew Stew Stew Stew Sandwich Sandwich Sandwich Sandwich Sandwich Sandwich Sandwich 7pm Vits_CM Vits_CM Vits_CM Vits_CM Vits_CM Vits_CM Vits_CM RiceFluff RiceFluff RiceFluff RiceFluff RiceFluff RiceFluff RiceFluff Pecans Pecans Pecans Pecans Pecans Pecans Pecans Fruit Fruit Fruit Fruit Fruit Fruit Fruit EOD ========= ========= ========= ========= ========= ========= ========= ========= OCT11 SUN 189.0 MON 190.0 TUE 190.5 WED 0 THU 0 FRI 0 SAT 0 ========= ========= ========= ========= ========= ========= ========= ========= CALORIES 1989 1922 1922 1989 1922 1922 1989 PROTEIN 75g 66g 66g 75g 66g 66g 75g FATS 70g 64g 64g 70g 64g 64g 70g CARBS 220g 237g 237g 220g 237g 237g 220g FIBER 32g 46g 46g 32g 46g 46g 32g SODIUM 2088mg 1752mg 1752mg 2088mg 1752mg 1752mg 2088mg POTASSIUM 3072mg 3379mg 3379mg 3072mg 3379mg 3379mg 3072mg CALCIUM 1011mg 1007mg 982mg 1036mg 982mg 1007mg 1011mg MAGNESIUM 615mg 703mg 631mg 687mg 631mg 703mg 615mg IRON 990mg 999mg 999mg 990mg 999mg 999mg 990mg ZINC 12mg 12mg 12mg 12mg 12mg 12mg 12mg PHOSPHORUS 9mg 26mg 11mg 24mg 11mg 26mg 9mg C## CAL PRO FAT CRB FIB Na K Ca Mg P Fe Zn RECIPES =========================================================================================== 3 232 146 71 265 10 620 231 129 33 61 283 154 EggMcMuf |Muffin Egg Ham 7 359 202 183 322 84 415 707 216 90 336 197 181 Salad |Salmon Rice VegMix Zucchini Tomato Hots Oil Fiber 7 344 97 151 444 112 475 676 103 88 223 332 138 Stew |Beans Rice Csauce Tomatoes Hots Oil Fiber 7 336 216 119 342 16 511 402 120 40 170 290 232 Sandwich |Muffin Meat Icheese Tomato Mustard 7 126 20 7 277 14 13 34 8 34 66 35 50 RiceFluff|Rice Marsh C## CAL PRO FAT CRB FIB Na K Ca Mg P Fe Zn SUPPLEMENTS =========================================================================================== 3 0 0 0 0 0 0 0 25 72 000 0 1500 Vits_TL TL C E Dhea 4 0 0 0 0 0 0 0 00 00 000 0 0 Vits_Cr Cr C E Dhea 7 0 0 0 0 0 0 0 315 200 000 0 0 Vits_CM Ca Mg C E Dhea C## CAL PRO FAT CRB FIB Na K Ca Mg P Fe Zn MEAT & FISH (NO DAIRY) =========================================================================================== M 3 21 34 7 2 0 283 59 2 6 000 31 38 Ham 21g 1s boiled ham McMuffin? M 3 71 62 49 3 0 147 66 26 6 000 92 55 Egg 50g 1 large McMuffin? M 7 85 145 30 0 0 251 195 174 21 229 56 68 Salmon 63g 2Tb+ pink canned M 7 131 153 73 0 0 59 151 14 13 109 108 160 Meat 56g 2oz lean cooked C## CAL PRO FAT CRB FIB Na K Ca Mg P Fe Zn FRUITS & VEGETABLES & HI-CARBS =========================================================================================== 14 10 5 1 22 6 2 135 5 6 000 15 9 Tomato 57g 1/2 large roma 7 12 9 2 23 7 6 195 12 13 000 27 23 Zucchini 75g 1/2 pkg3=450g 7 22 10 1 53 13 190 250 41 14 25 129 18 Tomatoes 133g 5oz cup 1/3can 14 58 3 1 154 30 1 119 9 7 000 17 10 Fruit 100g 1/2 barlett 7 80 29 69 30 17 0 98 36 37 67 52 43 Almonds 14g 1/2oz = 12 nuts 7 44 23 3 94 27 32 148 17 16 41 66 31 VegMix 70g 5oz+ cup frozen 7 96 12 100 19 13 0 57 9 16 67 35 63 Pecans 14g 1/2oz = 14 broken pieces 4 57 7 2 148 16 0 232 3 17 000 16 9 Banana 65g 1/2 large 21 88 20 7 183 14 4 34 8 34 66 33 50 Rice 80g 5oz cup unpack 7 94 66 3 168 55 1 312 54 40 132 170 70 Beans 80g 5oz cup unpack 10 140 50 15 260 10 190 106 101 21 61 160 61 Muffin 57g 1 english muffin 4 160 50 15 420 130 290 320 100 32 70 250 375 FiberOne 52g 1c P=10% Fe=25% Zn=25% C## CAL PRO FAT CRB FIB Na K Ca Mg P Fe Zn CONDIMENTS & MISCELLANEOUS =========================================================================================== 14 0 0 0 0 30 0 0 0 0 000 0 0 Fiber 3g 1/2Ts+ psyllium 14 0 0 0 0 0 120 0 0 0 000 0 0 Hots 000 1Ts hot sauce 7 9 11 1 0 0 19 465 19 28 000 9 18 Coffee 20g 4Tb grounds=pot=?cups 7 5 0 0 0 0 60 0 0 0 000 7 2 Mustard 5g 1Ts brown 7 20 1 0 40 0 160 80 00 00 000 00 00 Csauce 32g 2Tb chili sauce 7 38 0 0 94 0 9 0 0 0 000 2 0 Marsh 12g 2Tb marshmallow 7 50 8 30 60 0 200 10 0 0 000 0 0 Icheese 19g 1s imitation 3 52 0 0 130 2 6 14 3 0 000 9 1 Jam 19g 1Tb 14 120 0 140 0 0 0 0 0 0 000 0 0 Oil 000 1Tb extra virgin olive 7 239 15 0 65 0 27 150 35 35 000 0 9 Beer 0 2-15oz draft =========================================================================================== MY LO-PROTEIN DIET THIS WEEK | VS. MEDITERRANEAN DIET & CURRENT RDA ------------------------------------------------------------------------ Average Daily Calories = 1950 | 2369 Calories = EuroAtom 1960s Study Maintenance Calories = 2025 | in Southern Italy Daily Walking Calories = 466 | Computed 5 Weeks +-Lbs = -5.4 | Actual 5 Weeks +-Lbs = -5.5 | - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - Protein (RDA=69g) 70g = 14% | 74g = 12.5% of 2369 calories Fats & Oils 67g = 30% | 73g = 27.7% " Carbohydrates 273g = 56% | 354g = 59.8% " Olive Oil & Nuts Fat 44g = 20% | 49g = 19.6% " Fish & Meat Calories 255 = 13% | 213 = 9.0% " Fiber 40g | 24g - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - Sodium 1896 mg | 1500-2400 mg = Adequate Intake Potassium 3247 mg | 3000-5000 mg = " " Calcium 1005 mg | 1000 mg = RDA Seniors Magnesium 655 mg | 400 mg = " " Phosphorus 995 mg | 800 mg = " " Iron 12 mg | 10 mg = " " Zinc 16 mg | 15 mg = " " -------------------------------------------------------------------------