Fabulous Friday

At today's weigh in - I weighed 163 pounds. 23 more pounds to go till I reach my goal.

What's on the Menu for Friday

Friday’s menu includes the following: Breakfast – 5 minute cook oatmeal with Splenda brown sugar and walnuts Mid - Morning Snack – handful of cashews Lunch – salad greens with tunafish, low fat shredded cheddar cheese, almonds and low fat honey mustard dressing Mid - Afternoon Snack – handful of peanuts Dinner – Grilled marinated pork with brown rice and asparagus Dessert - sugar free jell-o Evening Snack – handful of almonds *Beverages throughout the day included iced tea, water and coffee

What's on the Menu for Thursday

Thursday’s menu includes the following: Breakfast – 4 hard boiled eggs (no yolk) Mid - Morning Snack – 4 slices of colby jack cheese Lunch – salad greens with grilled chicken, low fat shredded cheddar cheese, almonds and low fat ranch dressing Mid - Afternoon Snack – low fat yogurt Dinner – Grilled marinated chicken with green beans Dessert - sugar free jell-o Evening Snack – handful of mixed nuts *Beverages throughout the day included iced tea, water and coffee

What's on the Menu for Wednesday

Wednesday’s menu includes the following: Breakfast – 4 hard boiled eggs (no yolk) Mid - Morning Snack – 4 slices of low fat roasted turkey breast lunch meat Lunch – salad greens with grilled chicken, low fat shredded cheddar cheese, kidney beans, sunflower seeds and low fat ranch dressing Mid - Afternoon Snack – small bowl of cottage cheese Dinner – Grilled marinated pork with wax beans Dessert - sugar free jell-o Evening Snack – low fat yogurt *Beverages throughout the day included iced tea, water and coffee

What's on the Menu for Tuesday

Tuesday’s menu includes the following: Breakfast – 5 minute cook oatmeal with Splenda brown sugar and walnuts Mid - Morning Snack – 4 slices of cheddar cheese Lunch – salad greens with tunafish, low fat shredded cheddar cheese, kidney beans, sunflower seeds and low fat honey mustard dressing Mid - Afternoon Snack – low fat yogurt Dinner – Grilled marinated chicken with navy beans Dessert - sugar free jell-o Evening Snack – handful of cashews *Beverages throughout the day included iced tea, water and coffee

What's on the Menu For Monday

Monday’s menu includes the following: Breakfast – 5 minute cook oatmeal with Splenda brown sugar and walnuts Mid - Morning Snack – handful of peanuts Lunch – salad greens with grilled chicken, low fat shredded cheddar cheese, kidney beans, peas, almonds and low fat honey mustard dressing Mid - Afternoon Snack – small bowl of cottage cheese Dinner – Grilled marinated pork with cauliflower Dessert - sugar free jell-o Evening Snack – low fat yogurt *Beverages throughout the day included iced tea, water and coffee

Another Friday Has Come...

So Friday's the day that I set to weigh myself, and I did. Today I weighed 161 pounds.

What's on the Menu for Friday

Friday’s menu includes the following: Breakfast – wheat bagel w/ cream cheese Mid - Morning Snack – handful of cashews Lunch – Grilled chicken breast with brown rice Mid - Afternoon Snack – 4 slices of colby jack cheese Dinner – Grilled marinated chicken broccoli Dessert - sugar free jell-o Evening Snack – fat free yogurt *Beverages throughout the day included iced tea, water and coffee

What's on the Menu for Thursday

Thursday’s menu includes the following: Breakfast – 5 minute cook oatmeal with Splenda brown sugar and walnuts Mid - Morning Snack – handful of almonds Lunch – South Beach frozen meal – Caprese Style Chicken with Broccoli & Cauliflower Mid - Afternoon Snack – fat free yogurt Dinner – Grilled marinated pork with brown rice and black beans Dessert - sugar free jell-o Evening Snack – handful of peanuts *Beverages throughout the day included iced tea, water and coffee

Maintain Your Summer Energy

Don't let fall's shorter days and chillier temperatures slow you down! Use the following tips to help you keep your bright summer disposition (and body) all year long: Choose 'sunny' foods: Grains & legumes make you feel good all over - in your belly and in your head. The carbohydrates in them soothe your cravings, yet they're also high in fiber and protein, so they fuel your body for hours. Brown rice and beans, lentils and quinoa are a few of my favorite all-star energy foods. (go to shape.com/davidkirsch for the satisfying recipe for Quinoa Salad) Jump Start your Body: When you're feeling as though you'd rather reorganize your photo albums than work out, just start moving. Do anything. Take a walk, do some arm swings, stretch, jump, march in place. After a few minutes I guarantee you'll have more energy because your blood is flowing faster and delivering more oxygen to your brain and muscles. Now you're ready to tackle your workout. It's a good trick to use whenever you need an instant pick me up. Wake up Your Breathing: Use yoga breathing techniques to get energized before a big event. Try it before a workout or even at your desk: Sit or stand with your eyes closed, and slowly breathe in and out through your nose. Feel the breath 'scraping' the back of your throat (the sensation is similar to when you say ahhh, but with your mouth closed.) Be sure to make each inhalation and exhalation the same length to create a calming yet still uplifting rhythm. **This information was taken from Shape Magazine**

What's on the Menu for Wednesday

Wednesday’s menu includes the following: Breakfast – 5 minute cook oatmeal with Splenda brown sugar and walnuts Mid - Morning Snack – handful of peanuts Lunch – salad greens with grilled chicken, low fat shredded cheddar cheese, sunflower seeds and low fat honey mustard dressing Mid - Afternoon Snack – small bowl of cottage cheese Dinner – Grilled marinated chicken with asparagus Dessert - sugar free jell-o Evening Snack – handful of almonds *Beverages throughout the day included iced tea, water and coffee

What's on the Menu for Tuesday

Tuesday’s menu includes the following: Breakfast – 4 hard boiled eggs (no yolk) Mid - Morning Snack – 4 slices of provolone cheese Lunch – salad greens with tuna fish, low fat shredded cheddar cheese, almonds and low fat honey mustard dressing Mid - Afternoon Snack – 4 slices of low fat roasted turkey breast lunch meat Dinner – Grilled marinated pork with green beans Dessert - sugar free jell-o Evening Snack – handful of cashews *Beverages throughout the day included iced tea, water and coffee

What's on the Menu For Monday

Monday’s menu includes the following: Breakfast – 4 hard boiled eggs (no yolk) Mid - Morning Snack – handful of peanuts Lunch – salad greens with grilled chicken breast, low fat shredded cheddar cheese, almonds and low fat honey mustard dressing Mid - Afternoon Snack – 1 string cheese Dinner – Grilled marinated chicken with brown rice and peas Dessert - sugar free jell-o Evening Snack – handful of cashews *Beverages throughout the day included iced tea, water and coffee

More Gain / Less Pain - TGIF!

At my Friday morning weigh-in today I weighed 163 pounds - still holding steady. More Gain / Less Pain One in four women says she'd be motivated to move if it felt easier - Drink 20 ounces of H2O one hour pre-exercise. "Hydration makes working out seem less taxing," says Leslie Bonci, R.D., of the University of Pittsburgh. Choose the treadmill. You can cut seven minutes from your workout and get the same calorie burn as on the elliptical trainer, says Ronald W. Deitrick, Ph.D., a physiologist at the University of Scranton in Pennsylvania. Stretch after exercise. Research shows those who take the time to cool down rate their session cinchier than those who didn't.

What's on the Menu For Friday

Friday’s menu includes the following: Breakfast – 4 hard boiled eggs (no yolk) Mid - Morning Snack – handful of peanuts Lunch – grilled marinated chicken breast with brown rice Mid - Afternoon Snack – handful of cashews Dinner – Grilled marinated pork chops with asparagus Dessert - sugar free jell-o Evening Snack – handful of almonds *Beverages throughout the day included iced tea, water and coffee

What's on the Menu for Thursday

Thursday’s menu includes the following: Breakfast – 5 minute cook oatmeal with Splenda brown sugar and walnuts Mid - Morning Snack – handful of almonds Lunch – South Beach frozen meal – Savory Pork with Pecans and Green Beans Mid - Afternoon Snack – 4 slices of Monterey jack cheese Dinner – Grilled marinated chicken with broccoli Dessert - sugar free jell-o Evening Snack – handful of pistachio’s *Beverages throughout the day included iced tea, water and coffee

Go For the Bold!

Being self-assured means getting comfortable with taking risks. Try these 16 challenges: they add up to a more confident you! REWORK YOUR WARDROBE - Slip out of your uniform of jeans and V-neck sweaters by making an appointment with a personal shopper at your favorite department store (the service is usually free). She'll help you find gorgeous new looks to boost your body confidence, and you'll feel like a movie star browsing the racks with a personal stylist. THANK YOUR PARENTS - Remind your Mom and Dad (and yourself) how far you've come by sending them a heartfelt letter about how their advice and support have helped you achieve your goals. Your level of confidence is often related to how other people - especially your parents - view you; when they see you as a successful adult, you're that much closer to believing it. GET TALLER WITHOUT THE TEETER - Wedges and chunkier-heeled platforms have the check-me-out sexiness and height of stilettos without the wobbly walk and fear factor of a broken ankle. Plus, those extra couple of inches will help you see the world from a powerful new vantage point. BRIGHTEN UP - Toss out the blah shade of lipstick you've been using since college and sample a zingy new hue. Dark lips are hot this fall; try M.A.C's Lip Varnish in Autobody Red ($14), and put some pizzazz in your pout. COLLECT COMEBACKS - Practice three perfect zingers to keep in your arsenal for the next time your obnoxious co-worker makes a crack about how you never work past five. ("Too bad you can't get your work done during normal hours and have to stay late. I prefer to have a life.") GIVE YOURSELF A LIFT - Who needs plastic surgery? Skip the knife and go into one of those old-fashioned bra stores. Yes, it's likely an 80 year old woman with a tape measure will feel you up, but you'll walk out looking perkier than ever and ready for anything of anyone. LIVE THE DREAM - Take one small step toward making your organic bakery / swimwear line / graphic design firm real. Design a logo on your computer and hang it over your desk, or find out how much that that little storefront you've been eyeing would cost to rent. Research shows that the more vividly we visualize a goal becoming a reality, the more likely we are to achieve it, says Tim Ursiny, Ph.D., author of the Confidence Plan. BUDDY UP - Recruit a trusted friend to be your confidence buddy. "Agree to email each other twice a week, pointing out a few of the other person's recent successes," suggests Larina Kase, Psy.D, author of Anxious 9 to 5. Be specific: "You looked fabulous in that Donna Karan suit," or "You told the funniest story over drinks last night." "Shining a spotlight on your strengths will give you a more positive outlook," says Kase. SPREAD THE JOY - Shell out some positive energy each week by bringing fresh-cut flowers to an overworked friend or mowing an elderly neighbor's lawn. "Research shows that doing a good deed builds your own self-confidence," says Ursiny. TRUST YOUR JUDGEMENT - Go one week without asking for anyone else's opinion on anything - from what to wear to the fund-raiser to the best title for that memo - and follow your own instincts. You may learn you have all the answers. FLIRT FEARLESSLY - Plop down next to that cute guy who's typing away on his laptop at your favorite coffee bar and say, "Can I buy you a latte in exchange for checking a movie time on your computer?" If all goes well, ask him to join you. MAKE A GUTSY CALL - Dig out your sister's roommate’s cousin's phone number (the one who has the amazing job you've always coveted) and offer to take her out to lunch. Come prepared with questions and talking points so she knows you're serious; you may get some invaluable advice. FIX IT YOURSELF - Learn to do one frustrating thing that always requires the help of your partner, handyman or office techie, like changing a flat tire or fixing a printer paper jam. Mastering a skill, especially if it's something you've been avoiding, will give you the self-assurance to take on other challenges. WORK THE ROOM - Attend your next networking event solo and stay until you've collected three people's business cards. Email a friendly follow up within a week suggesting you meet for coffee to continue your conversation. TAKE THE STAGE - Stop obsessing over American Idol and go to a karaoke bar. After warbling "I heard it through the grapevine" (sober) to a roomful of heckling strangers, speaking up at the staff meeting will be a piece of cake. KICK A HABIT - Give up those cigarettes, soap operas or snacks that have an unhealthy hold over your life. "Being a slave to a habit makes you feel like a victim," says cognitive psychologist Pierce Howard, Ph.D. Announce your goal to everyone you know, then join a support group, see your doctor for help, or keep a journal to pinpoint what triggers your addiction. **Note - this information was taken from Fitness Magazine

What's on the Menu for Wednesday

Wednesday’s menu includes the following: Breakfast – 4 hard boiled eggs (no yolk) Mid - Morning Snack – handful of cashews Lunch – Salad greens with grilled chicken, almonds, low fat shredded cheddar cheese, kidney beans and raspberry vinaigrette salad dressing Mid - Afternoon Snack – handful of almonds Dinner – Grilled marinated pork chops with cauliflower Dessert - sugar free jell-o Evening Snack – fat free yogurt *Beverages throughout the day included iced tea, water and coffee

What's on the Menu for Tuesday

Tuesday’s menu includes the following: Breakfast – 5 minute cook oatmeal with Splenda brown sugar and walnuts Mid - Morning Snack – handful of cashews Lunch – Salad greens with tunafish, sunflower seeds, low fat shredded cheddar cheese, kidney beans and low fat honey mustard dressing Mid - Afternoon Snack – 4slices of low fat roasted turkey lunch meat Dinner – grilled marinated chicken with wax beans Dessert - sugar free jell-o Evening Snack – handful of peanuts *Beverages throughout the day included iced tea, water and coffee

What's on the Menu For Monday

Monday’s menu includes the following: Breakfast – 4 hard boiled eggs (no yolk) Mid - Morning Snack – handful of peanuts Lunch – Salad greens with grilled chicken, sunflower seeds, low fat shredded cheddar cheese, kidney beans and low fat honey mustard dressing Mid - Afternoon Snack – 3 slices of provolone cheese Dinner – grilled marinated pork chops with green beans Dessert - sugar free jell-o Evening Snack – fat free yogurt *Beverages throughout the day included iced tea, water and coffee

4 Smart Food Moves - Part Four

Shake the Salt! Nine in ten Americans will develop high blood pressure unless they curb the risk factors right now, including dropping excess weight and cutting back on salt. A high sodium intake also promotes bloating and may raise your risk of osteoporosis by increasing calcium depletion. Aim to reduce your consumption to no more than 2,300 milligrams a day. ~SLOWLY SHIFT YOUR PALATE~ Reduce your overall intake a little at a time and in a few weeks your taste buds won’t even notice. Start by switching to coarse or kosher salt - the larger grains help you use less without sacrificing flavor. Next, take it off the table entirely at meals. “Sprinkle a hefty amount of herbs and spices onto dishes to enhance the taste so that you won’t need as much, if any, salt,” says Newgent. Or keep a bottle of hot sauce or balsamic vinegar on the table – they brighten the flavors in low-fat or unsalted dishes. ~BE A LABEL QUEEN~ You can’t always trust your taste buds; many foods that don’t taste salty are still high in sodium. Choose only packaged foods that contain 200 mg or less of sodium per serving (600 mg or less for frozen dinners that will make up your entire meal). Some of the biggest offenders: soups, sauces and cold cuts. Canned good like tuna, beans and veggies are also salt traps. Draining, rinsing and/or boiling the contents can remove 33 to 80 percent of the sodium. ~ORDER WISELY~ From fast food to five-star restaurants, the fare has one thing in common; loads of salt. Steer clear of processed meats like bacon, sausage, and pastrami, as well as certain cuisines, namely Chinese (soy sauce has over 1,000 mg per tablespoon!). Even an otherwise healthy Subway turkey sandwich can pack more than 1,000 mg of sodium; reduce your total by removing half the meat. At any deli, ask for sliced cucumbers instead of a pickle on the side; you’ll slash more than 1,000 mg from your meal, says Young. This concludes 4 Smart Food Moves. **Disclaimer - this information was pulled from Fitness magazine**

4 Smart Food Moves - Part Three

-- Drink to Your Health -- The average American consumes more than 53 gallons of sugary soft drinks a year, even though this may raise the risk for hypertension, pancreatic cancer and tooth decay. Soda is the worst offender; each can ups your risk of becoming overweight. Diet sodas may be only the lesser of two evils, since there's evidence that their artificial sweeteners mess with the body's ability to regulate calorie intake. To hydrate the healthier way: *WEAN YOURSELF OFF SODA* First, limit the damage by switching to diet. When you're ready to give it up altogether, try substituting your own home-made carbonated drink by mixing equal parts orange juice and sparkling water, suggests Jackie Newgent, R.D., a New York city based culinary nutritionist. "You still get the fizz, but with some vitamin C - naturally," she says. *GET YOUR BUZZ FROM COFFEE OR TEA* These caffeinated beverages do count toward your hydration needs; they're virtually calorie-free and pack loads of healthy antioxidants, unlike soda. If you add milk, make it skim. And get your fix between them, rather than with, meals - compounds called tannins in coffee and tea block iron absorption from food by up to 94%. *SQUEEZE MORE OUT OF FRUIT* Juice gets a bad rap for being sugary and high in calories. But it can also be a great source of antioxidants, as long as you choose 100% juice and stick to an eight ounce serving. Try a warm mug of cider, which contains cholesterol-lowering phenols. *MAKE IT A VIRGIN* Alcohol has seven calories per gram, almost as much as pure fat. When you want a fun, fancy drink and not a hangover, try blending mango, pineapple, lemon juice and rum extract for virgin daiquiri that's packed with beta-carotene and vitamin C. Stay tuned for 4 Smart Food Moves - Part Four **Disclaimer - this information was pulled from Fitness magazine**

Finally Friday

So the plan was to weigh myself on Fridays only, and well today is that day, and that's just exactly what I did......weight this morning- 163.00 pounds.

What's on the Menu for Friday

Friday’s menu includes the following: Breakfast – 4 hard boiled eggs (no yolk) Mid - Morning Snack – 3 slices of cheddar cheese Lunch – Salad greens with grilled chicken, almonds, low fat shredded cheddar cheese, kidney beans and low fat honey mustard dressing Mid - Afternoon Snack – handful of peanuts Dinner – grilled marinated chicken with asparagus Dessert - sugar free jell-o Evening Snack – fat free yogurt *Beverages throughout the day included iced tea, water and coffee

What's on the Menu For Thursday

Thursday’s menu includes the following: Breakfast – 5 minute cook oatmeal with Splenda brown sugar and walnuts Mid - Morning Snack – one string cheese Lunch – Salad greens with tuna fish, almonds, low fat shredded cheddar cheese and low fat honey mustard dressing Mid - Afternoon Snack – 3 slices of provolone cheese Dinner – grilled marinated pork with broccoli Dessert - sugar free jell-o Evening Snack – handful of cashews *Beverages throughout the day included iced tea, water and coffee

4 Smart Food Moves - Part Two

DUMP THE JUNK!!!! As your intake of processed and fast foods increses, so does your risk for obesity. Choosing foods in their most natural state, potatoes instead of chips, milk instead of shakes, and blueberries instead of pie, almost always means more nutrients and fewer calories, fat, sugar and salt. Three way to dial down the empty calories: *SWAP SMART* Look for less processed versions of the foods you're craving, like strawberries instead of Twizzlers or oatmeal instead of oatmeal raisin cookies. Cynthia Sass, R.D., a spokesperson for the American Dietetic Association, suggests satisfying a case of the munchies with a handful of a whole grain cereal like Cheerioes instead of chips. You can also shave a few hundred calories by having a Fudgesicle or fruit juice bar instead of ice cream, says Lisa Young, Ph.D., R.D., and adjunct assistant professor of nutrition at New York University. Or try her favorite: "dip a banana in chocolate, roll it in crushed peanuts, and freeze it." *EAT A BETTER BREAKFAST* Trade doughnuts, toaster pastries and muffinsfor the gold standard of breakfasts: a bowl of whole-grain cereal, nonfat milk or soy milk and a piece of fruit, which will put your blood sugar on an even keel and ward off midday cravings *LIGHTEN UP YOUR GROCERY CART* The greater the variety of goodies you have stashed in your cupboard, the more you'll eat. "Limit the number of junk foods you throw in your cart to one a week," says Sass. That includes chips, candy, ice cream and any other food without at least 10% of the RDA for either protein, fiber or a vitamin or mineral. *SNACK DEFENSIVELY* Prevent yourself from getting so hungry that you'll eat whatever junk is within reach. When running errands, bring healthy munchies along so that you'll be less tempted by the giant cinnamon rolls at the mall food court. Apples, nuts and whole-grain crackers are perfect portable snacks. Stay tuned for 4 Smart Food Moves - Part Three **Disclaimer - this information was pulled from Fitness magazine**

What’s on the Menu for Wednesday

Wednesday’s menu includes the following: Breakfast – 4 hard boiled eggs (no yolk) Mid - Morning Snack – handful of cashews Lunch – South Beach frozen meal – Kung Pao Chicken Breast Strips with Peppers and Broccoli Mid - Afternoon Snack – 3 slices of fat free roasted turkey breast lunch meat Dinner – grilled marinated chicken breast with wax beans Dessert - sugar free jell-o Evening Snack – handful of almonds *Beverages throughout the day included iced tea, water and coffee

4 Smart Food Moves - Part One

Some tips that I wanted to share.... ~~SAVOR MEALTIME~~ Enjoying every bite of a well-prepared meal instead of wolfing it down helps you consume fewer calories, since fullness cues have a chance to kick in before you're stuffed. This also prevents bloating, because you swallow less air. Here's how to get more satisfaction: *LISTEN TO YOUR BODY* When you have the urge to eat at a time other than breakfast, lunch or dinner, ask yourself whether you're physically hungry (i.e., is your stomach growling?). If not, are you angry, bored, stressed, lonely? Write down these emotion driven cravings in a journal, and take note of any patterns. Then come up with activities other than eating to deal with these feelings: Clean out an old file cabinet to de-stress, make a new iPod mix to beat boredom, or call a friend for a 10 minute gossip break to feel connected. *SETTLE IN* Whenever possible, find a peaceful spot to eat, like a park bench near your office or your long forgotten dining room table. A recent study found that people who eat while distracted or in hectic unpleasant environments (desk, car, in front of the TV) are significantly more likely to be overweight, according to study coauthor Deborah Kesten, an adjunct professor at the California Institute of Integral Studies. Focus on the taste, texture and aroma of every bite. Try to stretch meals to last at least 20 to 30 minutes. *MAKE IT FANCY* Transform weeknight dinners into special events. Use the "good" china and silver, light candles, and set the mood with soft music. For restaurant perfect presentation, serve foods in a variety of different colors at each meal, arrange main dishes and sides so that they're resting against each other rather then in three distinct piles, wipe any spatter from the edge of the plate, and garnish with sprigs of fresh herbs. "We eat with our eyes first," says Melanie Underwood, a food stylist and instructor at the Institute of Culinary Education in New York City. "If food doesn't look good, we assume it doesn't taste good either." Stay tuned for 4 Smart Food Moves - Part Two

**Disclaimer - this information was pulled from Fitness magazine**

Bad Diet Blogger

Great apologies, here it is Wednesday already and I'm just now getting to my weekend re-cap, and Monday and Tuesdays menu's.....well that is IF I can remember that far back. So we will start with Saturday - bad day for dieting. I went to a 'wedding celebration barbeque' and although I stayed within my limits for the meal, I splurged and had a piece of carrot cake, which was heavenly. It was a good splurge. Unfortunatly however that set the tone for the rest of the weekend ..... I can't really remember much about Sunday - or Monday. Other than I ate stuff that I should not have eaten. I'm glad I made the decision last week to weigh myself ONLY on Fridays because I could tell that I had gained some weight. I probably would have cried. Tuesday I was back to work, and back on the diet wagon. And now it's Wednesday. I really need to focus on the weekends and stick to my guns. I do, I really do.

The Friday Before a LONG Holiday Weekend

I've been thinking about my blog a lot lately and have been trying to figure out ways to spice it up some, make it more interesting and enjoyable. I would like to continue with my daily menu's, and I will however still feel the need to add more substance. So I have some ideas and am going to start implementing them...way to take charge! And I decided too that I'm not going to weigh myself everyday, but once a week - on Fridays. Weight today -164.00 pounds. It's a three day weekend. Lots of things to do and lots of food to be tempted with. I am going to stick to my guns (as I've said before on the weekend, and have failed each time I might add) and stay on track as best as I can. It's tough, I'll admit. And it's not so much of falling off the wagon, it's hanging in there and getting right back on as quickly as possible. I've at least been successful at that!! So with that said, have a great holiday weekend!

What’s on the Menu for Friday

Friday’s menu includes the following: Breakfast – 5 minute cook oatmeal w/ Splenda brown sugar and walnuts Mid - Morning Snack – handful of peanuts Lunch – salad greens with tuna, sunflower seeds, and fat free honey mustard dressing Mid - Afternoon Snack – 3 slices of provolone cheese Dinner – grilled marinated pork with brown rice and broccoli Dessert - sugar free jell-o Evening Snack – handful of almonds *Beverages throughout the day included iced tea, water and coffee