My Daily Journal:

Tuesday August 21, 2001

Well last night wasn't a very good night for exercise. I was feeling a little bit drained the last 2 days so I decided to skip my workout routine and go to bed early. I don't necessarily feel bad about not working out. I feel that I was heading towards a burnout if I didn't get some well needed rest.

Summary of my meals.

Morning: Had probably 1/2 cup of Rice Crispies (Like every morning)

Lunch: Had left over stir fry (About 1/4 of a Dinner Plate. Probably close to 1 1/2 - 2 cups and 1 piece of whole wheat bread with Cheese Wiz

Supper: Had a 6" Turkey Breast and Ham Sub from Subway.. (Cheese, Little bit of light Mayo, Mustard, Lettuce, Onions, Green Peppers) on whole wheat bread. Turkey Breast and Ham is one of the less then 6 Grams of fat subs on their menu.. Of course there was more than that because I added Mayo and Cheese, but you can't stop living completely.

Recipe for Stir Fry:

This is something that I kind of made up myself

Step 1

1 Package of Skinless Boneless Chicken Breast. Usually about 3 pieces in a package

1 Tablespoon of Canola Oil

Cut up Chicken into about 1/2 inch strips then cut the length in half

Use a Wok or if you don't have one a big frying pan or pot.

Put the tablespoon of Oil and heat at about medium heat usually around 6 or 7 on my stove.

Add some pepper to your liking

Once the oil is somewhat hot add chicken.. Cook until Chicken is white or cook a little longer to brown your chicken. I like to add some Basil to give the chicken a little flavor while I am cooking, but this is optional.

Step 2

1 Package of Frozen California Mix Vegetables.. Or if you are not in a hurry like me you can buy them fresh. Broccoli, Cauliflower, Red Peppers, Green Pepper, Carrots etc.. Whatever vegetable you like is good

Add these vegetables to the stir fry and turn down the heat to about 4 or a little less then medium

Step 3

Ingredients for sauce

1 Chicken Oxo Cube or Chicken Broth Package
1 Cup of Hot Water
2 Teaspoons of Corn Starch
1 Tablespoon of Brown Sugar or Honey if you want a lighter meal
2 Tablespoons of Soya Sauce
Small Pinch of Garlic Powder or break up a clove and add as desired.

Get a small to medium mixing bowl add the
1 cup of water then add the oxo or chicken broth and stir until dissolved into water.
Add 1 Tablespoon of Brown Sugar or Honey and Stir until dissolved
Slowly Stir and add the corn starch until it's dissolved. If you add it too fast it will clump.
Add 2 Tablespoons of Soya sauce and mix together
Finally add the Garlic Powder and mix together


While your vegetables are blending nicely with your chicken do all the steps above.

This all varies with how thick you like your sauce.

Remember to stir the vegetables and chicken often so it doesn't stick to the pot or pan and burn!

Thick Sauce: Add Sauce to Vegetables and Chicken minutes after putting it together

Thinner Sauce: Add sauce to vegetables and chicken about 15 minutes before vegetables are done.

They key to stir fry is not to let the vegetables get too soft. They should be cooked and a fork should easily pass through them, but they should still be a little firm.

Time taken to prepare: Usually about a half an hour to 45 minutes

Christa and I love this recipe..

If you like variety you can buy favored rice in the package that takes about 15 minutes and cook it in the microwave while you are waiting for your stir fry to finish. Remember if you add the rice take some of the stir fry away to compensate for the added rice..

Wednesday August 22, 2001

I have been feeling like I had a touch of the flue for the past day or so. Just felt a general malaise. I pushed myself really hard on the exercise bike and burned 720 calories (32 KM) on my stationary bike. I tried to do my full weight workout, but I was feeling really bad after that workout, most likely because of the flue or whatever.

Summary of my meals.

Morning: Had probably 1/2 cup of Rice Crispies (Like every morning)

Lunch: Subway Club 6".. Lettuce, Onions, Green Peppers, Light Mayo and Mustard on whole wheat bread. Had Water For Drink like usual

Supper:I made a Spaghetti and Meatball Supper. We used Catelli Meat Sauce in the bottle. I made sure that my portions were closely watched, but like usual I never leave the table hungry or not feeling satisfied. I always pay attention and eat to the point where I am satisfied and not full. You know that feeling when you have eaten too much? Most people have to unbutton their pants to accommodate their bloating. Well I try to eliminate that because that is a sign that you have eaten too much.

Thursday August 23, 2001

I am still feeling a little bit of the flue, but it is getting better with rest. I did 400 calories on my exercise bike approx. 20 KM. I tried to do my full weight workout, but I still couldn't get it done. So I did the best I could. Hopefully by Friday I will be feeling better and I can get back to my regular routine

Summary of my meals.

Morning: Had probably 1/2 cup of Rice Crispies (Like every morning)

Lunch: Had left over Spaghetti.. Only a very very small amount, but I had 4 pretty big sized meatballs and 1 slice of white bread. Water to Drink

Supper: Splurged and had Pizza from a local Pizza place. I only had 1 slice of pizza with the works and 2 garlic fingers. I never ever leave the table hungry, but I never eat until I get that full feeling.

Friday August 24, 2001

Slacked off from the Tony Little workout in the morning.. I made Friday my treat day and the whole Family went out to Dairy Queen. I got a small smarties blizzard. After the blizzard I did 32 KM (725 Calories) on the recumbent stationary bike.
I felt pretty good. Tried to do my full weight regiment, but was unable. I did the best I could.

Summary of my meals.

Morning: Had probably 1/2 cup of Rice Crispies (Like every morning)

Lunch: Had 2 pieces of left over pizza and a glass of water

Supper: Bad Boy today. Had another Subway Club sandwich with the regular toppings. It proves that I really am human.

Saturday August 25, 2001

No Tony Little on the weekend for us. I did go 720 calories (32 KM) on the exercise bike.

Summary of my meals.

Morning: Slept in untill 9:00 just had coffee

Lunch: Made Kraft Dinner for Matthew and I. I had about 1 cup of Kraft Dinner and 1 piece of whole wheat bread

Supper: BBQ'd 1 Hamburger and 1 hot dog.. Only ate about 1/2 of my hot dog.

Sunday August 26, 2001

No Tony Little on the weekend for us. I did go 720 calories (32 KM) again on the exercise bike.

Summary of my meals.

Morning: bad boy again: I had 1 sausage and egg mcmuffin from McDonalds

Lunch: Had a little bit of left over Kraft Dinner from the day before

Supper: Same as yesterday: BBQ'd 1 Hamburger and 1 hot dog.. Only ate about 1/2 of my hot dog.

The Week Ahead