What I ate: June 20, 2013

Breakfast: Sausage, egg and cheese English muffin . With homemade sausage, an organic egg and Cabot cheddar cheese on a Barowski's whole wheat English muffin.

Snack: 0.7 oz. peanuts. And, later 1.0 oz. Sriracha chex mix .

Lunch: Sausage and green pepper stir-fry with rice.

Grilled some natural (no antibiotic, no hormone, vegetarian feed) chicken breast tenders. Vacuum sealed and froze 4 servings for future grilled chicken Caesar salads or chicken and cheese enchiladas . I prefer the tenders over the full breasts on the grill because it's easier to get it to cook all the way through without burning the outside or drying it out too much.

Made a batch of garlic scape pesto .

I read an interesting blog post in the New York Times, The 4-Minute Workout, that talks about a fascinating research study that showed improved heath, though not necessarily weight loss, with only 4 minutes of intense physical activity, 3 times a week! Today I gave it a try on the treadmill: 1 minute warmup at 3.5 MPH, 4 minutes running at 7.0 MPH, 1 minute walking cool-down. Total distance was 0.58 miles. Next time I do it I'll put my heart rate monitor on make sure I'm getting it high enough.

Snack: 1.0 oz. New York Style red hot chili pepper baked pita chips and homemade hummus . And a half glass of 90+ Cellars New Zealand sauvignon blanc.

Dinner: Salad, chicken and mushrooms with balsamic sauce and wild rice mix . Salad with cucumber, carrot, celery, green pepper, red onion and tomato with Annie's Tuscan Italian dressing.

And 2 glasses of La Flor malbec.

Weight at beginning of the day: 122.6 lbs. Weight at the beginning of the next day: 122.4 lbs.