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CALORIES

CARBS

FAT

PROTEIN

Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1

Chicken Thigh, 1 thigh, bone and skin removed 82 0 3 14 Cake, chocolate, with chocolate frosting, 1 piece (1/8 of 18 oz cake) 235 35 10 3

Designer Whey Protein Shake, 1 serving 90 2 1 18

adkins caramel fudge browie protein bar, 1 serving 160 17 8 12 Zone Perfect Strawberry protein bar, 1 serving 200 25 6 14 Designer Whey Protein Shake, 1 serving 90 2 1 18 ABC Raspberry Tea, 1 serving 60 0 0 0 1/2 Raisin Bagel, 1 serving 140 28 1 5

CALORIES

CARBS

FAT

PROTEIN

1,166

137

31

84

1200 - 1550

135 - 252

27 - 60

30 - 136

CALORIES

CARBS

FAT

PROTEIN

Old Fashioned Quaker Oatmeal- Plain, 1 serving 150 27 3 5 Splenda, 1 tsp 2 1 0 0

Atkins Protein Bar Choc Mocha Crunch, 1 serving 220 24 9 19

Summer Squash, 1 cup, sliced 18 4 0 1 pork 4 ounces, 1 serving 160 0 9 23 Butter, salted, 1 pat (1" sq, 1/3" high) 36 0 4 0

Act II Buttery Kettle Corn (popped), 2 cup 60 6 4 0 Designer Whey Protein Shake, 1 serving 90 2 1 18

CALORIES

CARBS

FAT

PROTEIN

736

63

30

66

1200 - 1550

135 - 252

27 - 60

30 - 136

Raisin Bread, 1 serving 80 16 1 2 Designer Whey Protein Shake, 1 serving 90 2 1 18

Single Serve Chicken Salad ~ 5 crackers, 1 serving 140 10 8 8

Michaelina's Pasta Chicken Dinner, 1 serving 260 38 6 14

choco/peanut butter snack bar, 1 serving 140 17 7 2 Act II Buttery Kettle Corn (popped), 3 cup 90 9 6 0 Protein Bar Trail Mix, 1 serving 220 21 8 15

CALORIES

CARBS

FAT

PROTEIN

1,020

113

37

59

1200 - 1550

135 - 252

27 - 60

30 - 136

CALORIES

CARBS

FAT

PROTEIN

Blenders Honey & Oats Cereal, 1 serving 120 25 2 2 Milk, 2%, 1 cup 122 12 5 8 Designer Whey Protein Shake, 1 serving 90 2 1 18

3 Cheese Chicken Rice, 1 serving 270 37 6 18 Act II Buttery Kettle Corn (popped), 1 cup 30 3 2 0 Act II Buttery Kettle Corn (popped), 1 cup 30 3 2 0

Chicken Thigh, 1 thigh, bone and skin removed 82 0 3 14 Mashed Potatoes, 1 cup 162 37 1 4

Designer Whey Protein Shake, 1 serving 90 2 1 18 1/2 Protein Bar Trail Mix, 1 serving 110 11 4 7 1/2 Protein Bar Trail Mix, 1 serving 110 11 4 7 Snack size cinammon roll, 1 serving 100 17 4 1 Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1

CALORIES

CARBS

FAT

PROTEIN

1,424

187

35

98

1200 - 1550

135 - 252

27 - 60

30 - 136

Yippee! I have been exercising every day for almost a month, doing different things. I started doing the Leslie Sansone's Walk/Jog video about a week or so ago ~ I finally did the ENTIRE THING today. Whew....what a great work out...and what a great feeling to know that I did the whole thing. She says at the end of the DVD, that it is approx. 2.5 miles total. WOW! Drinking a protein shake now....and then off to get ready for the day.

Keep Moving ~ Eat a healthy diet ~ and you will be successful!

Smile,

SAM

Praise God!  I am back on track and ready to take the steps needed to lose the weight I have gained back.  I am three years post op.  Year one, lost just over 100 pounds, year two, maintained my weight loss ~ Year three is where I had some issues....but am back on track ~ and happy to be apart of OH.

Smile,

SAM
http://www.smilesbysam.net