Summary of the Food and Exercise journals

Food
I ate breakfast every morning between 7:45 and 8:30, depending on what time I woke up and finished exercising. I ate a small sandwich or snack at 11:00 between classes, or at 11:30 if my class after Health was canceled. I ate a small meal at 2:30 after my last class of the day and a small snack at 3:30 before dance. I had dinner after dance, between 5:30 and 6:30. I ate whatever I didn't get around to eating around 7:30 or 8:30. I sometimes ate another small snack before bed if I was hungry, but tried not to.

Breakfast : I ate Fiber Plus cereal, Shredded Wheat, or Oat Meal . When I ate oatmeal, I usually with
about a half a tablespoon of cinnamon and some dried apples instead of brown sugar, and I used 2% milk. When I had cereal in my room, I used whole milk. Sometimes I ate buckwheat applesauce pancakes with wheat germ, cinnamon, and peanut butter, and water or milk to drink. I always drink liquids at breakfast because I've just finished my workout.

Snack at 11-ish : generally I ate a sandwich from the UC because I have a class before and after and I
don't have time to go back to my room. I found that sometimes the choices were great, and sometimes they had a lot of fat in them. It depended on what they were making that day.

Meal at 2:30: this usually consisted of a cheese quesadilla with ham, hummus, assorted grains, a
large salad, and water. Later in the study I switched to brown rice with grilled chicken.

Snack at 3:30 usually a yogurt or a few Triscuit chips. Dinner : gluten free meal in the Dining Hall, usually grilled or baked chicken, meatloaf, or pork with rice
or vegetables. Sometimes if there was something else low fat upstairs I would eat that. Sometimes it was some sort of pasta.

Later snack : it depended on what I'd missed through the day. If I hadn't had enough fruit, I'd have
strawberries or an apple. If I'd had a lot of protein and not a lot of carbs, I'd cook up some pasta. This summary is a basic overview. The food changed daily depending on what was served and what I had.

Exercise
Week 1
I got up on Monday, Wednesday, and Friday, and got to the gym by 6:15, and ran between one and two miles depending on how my body reacted (by this time my shoes were already completely worn out and

my ankles and knees were bothering me). I would then stretch for about a half hour, use one to two weight machines for physical therapy on my knee, and then go upstairs and do the Pilates beginnerintermediate mat series. In the afternoon after all my academic classes, I gave myself an advanced pointe class on Mondays, and taught ballet on Wednesdays and Fridays. On Tuesdays and Thursdays I would get up around 8:00 and eat breakfast, then go to ballet from 9:3011:00. I usually danced en pointe unless my shoes died or my Achilles tendons were enflamed. I then went to the gym later that day at some point and did Pilates.

Weeks 2 and 3
I did the same schedule for ballet, but I got up early and did my morning workout on Tuesdays and Thursdays before ballet.

Weekends
I did not work out on weekends in the gym, but I often did deep cleaning in my room, walked around campus a lot, or, in one case, helped clean my youth group building for several hours. One weekend I went home and helped my family with a party that involved more running around than I would have expected.

My Body During the Experiment

My body fat percentage before the beginning of this study was 17.1. As I began studying nutrition
for this project I slowly started to change my eating habits, but not rigorously. I took my body fat percentage on Mondays and Fridays. The lowest it got was 14.8 on Monday of week 3.

My weight was about 125-127 before the study, and the lowest day was 122. It changed in small ways
daily, but generally stayed at 122 or 123. I took my weight every morning before working out. Weight is not a good determiner because of hydration level, food or excrement in the digestive system, and change of muscle mass.

My hydration level was fully hydrated except two or three days after I came back to school from
visiting my family. The days I was dehydrated, I did not count my weight or body fat percentage.