smithranch's Journal, 12 July 2018

24-hour weight-loss: 197.0 to 196.0
12-hour fast glucose: 95

7:30 Breakfast: Vegetable juice + (2) "green powders + ground flax seed + 1/2 banana
1/4 cup rolled oats (raw) + 1 tbsp hemp seed + 1 tbsp chia seeds + 1/4 cup blueberries + 1 oz walnuts
+ 3/4 cup plain kefir + 1/4 cup plain Brown Cow yogurt (delicious!) 485 cal. 15g protein

1:00 Lunch: Lg. salad w/ mixed greens, potatoes + leeks + ahi + string beans 550 cal. 25g protein

5:30 Dinner: 1/4 cup plain yogurt + pistachios + 1/2 cup kefir + 1/2 banana 270 cal. 7g protein

A little shy on protein today as well as calories. But woke up feeling rested and energized.
196.0 lb Lost so far: 5.2 lb.    Still to go: 31.0 lb.    Diet followed reasonably well.
losing 4.2 lb a week

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