READ THIS

On Sunday my wife served me a side dish with lunch that I have never had before. 4 BEAN SALAD.  READ SALADS are marketed by Seneca Foods. Nutritionally, I am aware that fresh vegetables are preferable to canned vegetables. Nevertheless, fresh vegetables are not always available. The complete contents of this can are only 300 calories, and I am sure that it will be a useful snack to keep in stock at home and on the road. Apparently, my daughter has been enjoying this as part of her school lunches for some time now. Even if the health benefits of canned vegetables are somewhat limited - I am pretty certain that this is still better than a candy bar or a bag of chips.

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15 Oz. CanClassic salad of green beans, wax beans, kidney beans plus chickpeas in a vinegar based, sweet-tangy dressing. Serve chilled or at room temperature.

Ingredients:
Green Beans, Water, Wax Beans, Kidney Beans, Garbanzo Beans, Sugar, Distilled Vinegar, Dehydrated Onions, Red Peppers, Salt, Soybean Oil, Turmeric..
Serving Size: 85g 
Servings Per Container: 5
Amount Per Serving: 1/3 cup
(Percent Daily Values are based on a 2000 calorie diet)
Calories: 60
   Calories from Fat 0
Total Fat 0g (0%)
   Saturated Fat 0g (0%)
   Trans Fat 0g (0%)
Cholesterol 0mg (0%).
Sodium 300mg (13%)
Potassium 90mg (5%)
Total Carbohydrate 13g (5%)
   Dietary Fiber 2g (8%) 
   Sugars 8g
Protein 1g 
Vitamin A (0%)
Vitamin C (4%)
Calcium (2%)
Iron (4%)

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I woke up at the crack of dawn on Monday, in sharp contrast to my 10AM start of the day on Sunday. Long before my family woke up I completed 99 minutes on the elliptical machine.

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After lunch our family took a leisurely bike ride along the Lake. I didn't initialize the MapMyRide Application until we arrived at the Museum Campus.  The 17 Mile ride that we recorded was understated by about 4 miles.

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Right before we returned home from the bike ride, my daughter expressed an interest in returning to Navy Pier to watch the 4th of July Fireworks. You know me...any chance to 'take a walk' and I am usually ready. We left our home at 8:40 which gave us plenty of time before the 9:30 start time. We hadn't counted on the fact that NAVY PIER was closed as it was FULL TO CAPACITY. We found a spot close by, still packed like sardines and watched the show.
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Our attempt to walk to Navy Pier failed as it was filled to capacity

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We took the long way home, fighting through a sea of humanity to get away from Navy Pier  area.

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Your Food Diary For:

Monday, July 4, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker - Grits - Instant - Original, 3 packet (28 g)	300	66	0	6	930	0
Maltomeal - Honey Nut Scooters, 2 cup	240	48	3	6	420	18
	540	114	3	12	1,350	18
L U N C H
Campbell's Chunky - Manhattan Clam Chowder, 2 cup	240	36	6	10	1,600	6
Read 4 Bean Salad - Green and Yellow Beans, Red Beans, Chickpeas, 1.65 cup	300	65	0	5	1,500	40
Sargento - Havarti (sliced) - 7 oz, 2 slice	160	0	14	8	250	0
Butternut - Whole Grain White, 4 slices	280	54	3	10	540	8
Oscar Meyer - Deli Fresh Black Forest Ham	100	0	3	18	1,120	0
	1,080	155	26	51	5,010	54
D I N N E R
Italian Roast Beef, 4 ounces	60	0	2	12	390	0
Melon - Honeydew	150	36	1	3	90	33
Broiled Whitefish	200	0	9	29	0	0
	410	36	11	44	480	33
S N A C K S
Nestle - Mini Baby Ruth, 2 bars	170	24	8	2	85	20
YOGURT PRETZELS	380	56	0	4	360	38
Nice! Trail Mix - trail mix, 1 package	200	24	11	4	0	0
	750	104	19	10	445	58
Totals	2,780	409	59	117	7,285	163
Your Daily Goal	5,017	627	167	251	2,300	188
Remaining	2,237	218	107	134	-4,985	25
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 3,087 extra calories from exercise today

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       Your Exercise Diary for:

Monday, July 4, 2016

Cardiovascular	Minutes	Calories Burned
STAR TRAC ELLIPTICAL	99	1,154
Bicycling, road cycle	132	1,200
Walking	77	585
Walking	38	285
MFP iOS calorie adjustment	N/A	-137
Daily Total / Goal	347 / 30	3,087 / 590
Weekly Total / Goal	347 / 210	3,087 / 4,130

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