Breakfast 

• 1c Special K Fruit n Yogurt
• Ic Light yogurt
• 1 med banana

Lunch

• 1/2 each turkey and roast beef sandwich
• 1/4c potato salad

Dinner

• 1 serving turkey
• 1 egg
• 1 serving white rice
• 1 serving laughing cow lite cheese

Snack

• 2 servings local fro-yo with captn crunch and mixed nut toppings

Exercise: 5mi run; 3.5mi bike; weights, and a few laps in the pool accompanied by a nice evening walk.

Breakfast 

• 1c Special K Fruit n Yogurt
• Ic Light yogurt
• 1 med banana

Lunch

• 1 tortilla
• 1 serving light turkey breast
• 1 light laughing cow wheel
• 1 serving spinach

Dinner

• 1 grilled chik’n and cheese sandwich
• 1 PBJ sandwich

Exercise: 3mi run; 12mi bike; 2mi walk

Breakfast

• 1c Special K Fruit n Yogurt 
• Ic Light yogurt 
• 1 med banana 

Lunch

• 2.5 pieces cheese pizza

Dinner

• 1 serving white rice
• 2 servings turkey breast (deli)
• 2 small laughing cow wedges
• 1 bagel thin

Exercise: 5mi run; 15 min biking; weight lifting

Breakfast

• 1c Special K Fruit n Yogurt
• Ic Light yogurt
• 1 med banana

Lunch

• 1 large lemonade

Dinner

• 2 servings white rice
• 1 serving curry chicken with green and yellow peppers
• 1 80 calorie light yogurt (frozen)

Exercise: rest

Ok guys,

Here’s a serious one: HIV/AIDS.  It’s real.  It’s terrifying, and, where I live, the rate is 3%.  If Washington, DC were a country, it would rank 24th in the list of places with the highest HIV/AIDS rate, between the Bahamas (3.1%) and Rwanda (2.9%).  That is terrifying.

It is thus imperative that EVERYONE know their status.  Today I was tested for the first time.  While it thankfully and expectedly returned negative, the longing and anticipation and uncertainty of the wait were terrifying.  The minute before I heard negative was for me, one of the most emotional of my life.  I could see the horror and break down of a positive.

No one should have to actually get that news.

Know your status, the life you save may be your own.

Breakfast

• 1c Special K Fruit n Yogurt
• 1c light yogurt
• 1 med banana

Lunch

• 1 scoop chocolate cinnamon raison ice cream 

Dinner

• 1 6 in subway buffalo chicken flatbread melt with lettuce and peppers
• 1 serving sour cream baked lays

Exercise: Hours upon hours of walking through the District

Breakfast

• 3 - 50 calorie flatbread crackers

Lunch

• 1 chipotle salad with 1 serving each white rice, lettuce, shredded cheese, black beans, corn-based veggie salsa, and chicken
• 1 terrible case of workout heartburn

Dinner

• 2 pieces buttermilk bread
• 1 serving roasted lean turkey breast
• 1 laughing cow light onion-herb cheese wedge
• 1 piece american cheese
• 1 serving light blackforest yogurt

Excercise: 4.25mi run + 15 min on exercise bike + 2mi walking