Diary of a Junk Food
JunkieTM
Daily Food Journal - Blog
| Diet | Exercise
| Weekly Measurements | Daily Weight Loss Journey
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Fruits & Vegetable servings - Eat
5 to 9 a Day for Better Health
MyPyramid - Steps to a Healthier You - - My
results based on Age: 33, Sex: female, Physical Activity: 30 to
60 Minutes
DV = daily value based on 2,000 calorie diet
2007
2006
1/29 | 1/30 | 1/31
| 2/1 | 2/2 | 2/3
| 2/4
2/5 | 2/6 | 2/7 | 2/8 | 2/9 |
2/12 | 2/13
| 2/14
Week #1 - 4/9 | 4/10 |
Week #2
Week #3
Diet
Monday, 2/12/07
B: coffee
L: 2 boiled eggs, walnuts, pecans
D: fried tilapia, turkey and rice, carrots and peas
Monday, 4/10/06
| |
Food Item
|
Calories
|
Fat
|
Carbohydrates
|
Protein
|
| |
|
1500 max daily intake |
30% of calories - 50 g |
60% of calories - 225 g |
10% of cal - 37.5 g |
| |
|
Total |
from Fat |
Total (g) |
Sat - 16.6 g |
Trans |
Total (g) |
Fiber - 17.25 g |
(g) |
Breakfast
|
1 mini bagel, brown sugar cinnamon, P. Farm |
120 |
15 |
.5 (1%) |
0 |
|
24 |
2 |
4 |
| |
1/2 TBS Kraft cream cheese, light strawberry |
17.5 |
8.75 |
1 (1.5%) |
.75 (3.25%) |
|
1.5 (.5%) |
|
.5 |
| |
water |
|
|
|
|
|
|
|
|
| |
|
137.5 |
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Lunch
|
1 bean / cheese burrito |
220 |
60 |
6 (10% DV) |
1.5 (8% DV) |
|
34 (11% DV) |
4 |
7 |
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Dinner
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
TOTAL
|
|
|
|
|
|
|
|
|
| |
|
(Minus exercise calories burned) |
- |
|
|
|
|
|
|
Monday, 2/13/06
| |
Food Item
|
Calories
|
Fat
|
Carbohydrates
|
Protein
|
| |
|
Total |
from Fat |
Total (g) |
Saturated |
Trans |
Total (g) |
Dietary Fiber |
(g) |
Breakfast
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Lunch
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Dinner
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
TOTAL
|
|
|
|
|
|
|
|
|
| |
|
(Minus exercise calories burned) |
- |
|
|
|
|
|
|
Thursday, 2/9/06
| |
Food Item
|
Calories
|
Fat
|
Carbohydrates
|
Protein
|
| |
|
Total |
from Fat |
Total (g) |
Saturated |
Trans |
Total (g) |
Dietary Fiber |
(g) |
Breakfast
|
Lean fresh turkey sausage links (Butterball),
2 links |
90 |
50 |
6 (9% DV) |
1.5 (8% DV) |
|
0 |
|
10 (20% DV) |
| |
2 slice wheat bread |
120 |
10 |
1 (2% DV) |
0 |
|
24 (8% DV) |
2 (8% DV) |
6 |
| |
grape jelly, 1 tbs |
50 |
|
|
|
|
13 (4% DV) |
|
|
| |
water |
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Lunch
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Dinner
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
TOTAL
|
|
|
|
|
|
|
|
|
| |
|
(Minus exercise calories burned) |
- |
|
|
|
|
|
|
Wednesday, 2/8/06
| |
Food Item
|
Calories
|
Fat
|
Carbohydrates
|
Protein
|
| |
|
Total |
from Fat |
Total (g) |
Saturated |
Trans |
Total (g) |
Dietary Fiber |
(g) |
Breakfast
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Lunch
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Dinner
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
TOTAL
|
|
|
|
|
|
|
|
|
| |
|
(Minus exercise calories burned) |
- |
|
|
|
|
|
|
Tuesday, 2/7/06
| |
Food Item
|
Calories
|
Fat
|
Carbohydrates
|
Protein
|
| |
|
Total |
from Fat |
Total (g) |
Saturated |
Trans |
Total (g) |
Dietary Fiber |
(g) |
Breakfast
|
2 svgs Cocoa Krispies (1 1/2 cups) |
240 |
20 |
2 (4% DV) |
1 (6% DV) |
0 |
54 (18% DV) |
2 (6% DV) |
2 |
| |
1 c (240 mL) fat-free milk |
90 |
0 |
|
|
|
13 (4% DV) |
|
8 |
| |
|
330
|
|
|
|
|
|
|
|
Snack
|
1 med. banana |
|
|
|
|
|
|
|
|
| |
1/2 mandarin oranges |
|
|
|
|
|
|
|
|
Lunch
|
1 bean / cheese burrito |
220 |
60 |
6 (10% DV) |
1.5 (8% DV) |
|
34 (11% DV) |
4 |
7 |
| |
1 Coke, 12 oz. |
140 |
|
|
|
|
39 (13% DV) |
0 |
0 |
| |
1/2 box raisins (Sunmaid) |
65 |
0 |
|
|
|
16.5 (5.5% DV) |
1 (5%DV) |
.5 |
| |
1/2 mandarin oranges |
|
|
|
|
|
|
|
|
| |
16 oz water |
0 |
0 |
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Dinner
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
TOTAL
|
|
|
|
|
|
|
|
|
| |
|
(Minus exercise calories burned) |
- |
|
|
|
|
|
|
Monday, 2/6/06
| |
Food Item
|
Calories
|
Fat
|
Carbohydrates
|
Protein
|
| |
|
Total |
from Fat |
Total (g) |
Saturated |
Trans |
Total (g) |
Dietary Fiber |
(g) |
Breakfast
|
2 svgs Cocoa Krispies (1 1/2 cups) |
240 |
20 |
2 (4% DV) |
1 (6% DV) |
0 |
54 (18% DV) |
2 (6% DV) |
2 |
| |
1 c (240 mL) fat-free milk |
90 |
0 |
|
|
|
13 (4% DV) |
|
8 |
| |
|
330
|
|
|
|
|
|
|
|
Snack
|
n/a |
|
|
|
|
|
|
|
|
| |
|
n/a |
|
|
|
|
|
|
|
Lunch
|
1 bean / cheese burrito |
220 |
60 |
6 (10% DV) |
1.5 (8% DV) |
|
34 (11% DV) |
4 |
7 |
| |
1 Coke, 12 oz. |
140 |
|
|
|
|
39 (13% DV) |
0 |
0 |
| |
|
360
|
|
|
|
|
|
|
|
Snack
|
2 tbs med salsa (Tostitos) |
15 |
0 |
0 |
0 |
0 |
3 (1% DV) |
1 (3%DV) |
<1 |
| |
Spicy Mediterranean Pita Chips, 7 pieces |
120 |
50 |
5 (8% DV) |
2.5 (13% DV) |
0 |
18 (6% DV) |
1 (4% DV) |
3 |
| |
12 oz water |
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| |
|
135
|
|
|
|
|
|
|
|
Dinner
|
2 slices wheat bread |
|
|
|
|
|
|
|
|
| |
1/4 c tuna |
|
|
|
|
|
|
|
|
| |
Ruffles potato chips |
|
|
|
|
|
|
|
|
Snack
|
2 scoops rainbow sherbert |
|
|
|
|
|
|
|
|
Snack
|
1 Yoohoo |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
TOTAL
|
|
|
|
|
|
|
|
|
| |
|
(Minus exercise calories burned) |
-648 cal |
|
|
|
|
|
|
Friday, 2/3/06
| |
Food Item
|
Calories
|
Fat
|
Carbohydrates
|
Protein
|
| |
|
Total |
from Fat |
Total (g) |
Saturated |
Trans |
Total (g) |
Dietary Fiber |
(g) |
Breakfast
|
2 svgs Cocoa Krispies (1 1/2 cups) |
240 |
20 |
2 (4% DV) |
1 (6% DV) |
0 |
54 (18% DV) |
2 (6% DV) |
2 |
| |
1 c (240 mL) fat-free milk |
90 |
0 |
|
|
|
13 (4% DV) |
|
8 |
| |
|
330
|
|
|
|
|
|
|
|
Snack
|
1/2 box raisins (Sunmaid) |
65 |
0 |
|
|
|
16.5 (5.5% DV) |
1 (5%DV) |
.5 |
| |
16 oz water |
0 |
0 |
|
|
|
|
|
|
| |
|
65 |
|
|
|
|
|
|
|
Lunch
|
1 bean / cheese burrito |
220 |
60 |
6 (10% DV) |
1.5 (8% DV) |
|
34 (11% DV) |
4 |
7 |
| |
2 Reese's mini cups |
|
|
|
|
|
|
|
|
| |
9 caramel kisses (1 svg) |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
2 tbs med salsa (Tostitos) |
15 |
0 |
0 |
0 |
0 |
3 (1% DV) |
1 (3%DV) |
<1 |
| |
Spicy Mediterranean Pita Chips, 7 pieces |
120 |
50 |
5 (8% DV) |
2.5 (13% DV) |
0 |
18 (6% DV) |
1 (4% DV) |
3 |
| |
16 oz water |
0 |
|
|
|
|
|
|
|
| |
2 Reese's mini cups |
|
|
|
|
|
|
|
|
| |
3 caramel kisses |
|
|
|
|
|
|
|
|
| |
|
215 |
|
|
|
|
|
|
|
Dinner
|
1 pita loaf |
|
|
|
|
|
|
|
|
| |
2 sauteed turkey cutlets (Butterball) |
160 |
20 |
2 (4% DV) |
0 |
|
2 (0% DV) |
|
32 (32% DV) |
| |
2 tsp shredded parmesan cheese |
|
|
|
|
|
|
|
|
| |
1 tsp salsa |
|
|
|
|
|
|
|
|
Snack
|
9 oz. Yoo-hoo |
150 |
10 |
1 (2% DV) |
.5 (3% DV) |
|
33 (11% DV) |
|
2 (4% DV) |
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
TOTAL
|
|
|
|
|
|
|
|
|
| |
|
(Minus exercise calories burned) |
- |
|
|
|
|
|
|
Thursday, 2/2/06
| |
Food Item
|
Calories
|
Fat
|
Carbohydrates
|
Protein
|
| |
|
Total |
from Fat |
Total (g) |
Saturated |
Trans |
Total (g) |
Dietary Fiber |
(g) |
Breakfast
|
Lean fresh turkey sausage links (Butterball),
2 links |
90 |
50 |
6 (9% DV) |
1.5 (8% DV) |
|
0 |
|
10 (20% DV) |
| |
1 green onion |
|
|
|
|
|
|
|
|
| |
1 med egg |
70 |
35 |
4 (6% DV) |
1.5 (8% DV) |
|
< 1 (0% DV) |
|
6 (10% DV) |
| |
1 TBS milk |
|
|
|
|
|
|
|
|
| |
2 tsp shredded parmesan cheese |
|
|
|
|
|
|
|
|
| |
1 slice wheat bread |
60 |
5 |
.5 (1% DV) |
0 |
|
12 (4% DV) |
1 (4% DV) |
3 |
| |
grape jelly, 1 tbs |
50 |
|
|
|
|
13 (4% DV) |
|
|
Snack
|
2 svgs Cocoa Krispies (1 1/2 cups) |
240 |
20 |
2 (4% DV) |
1 (6% DV) |
0 |
54 (18% DV) |
2 (6% DV) |
2 |
| |
1 c (240 mL) fat-free milk |
90 |
0 |
|
|
|
13 (4% DV) |
|
8 |
| |
|
|
|
|
|
|
|
|
|
Lunch
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
1 med banana |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Dinner
|
Greek gyro (pita bread, cucumbers, chicken,
fat-free tzatziki sauce, tomatoes, Feta cheese) |
|
|
|
|
|
|
|
|
| |
Potatoes |
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
TOTAL
|
|
|
|
|
|
|
|
|
| |
|
(Minus exercise calories burned) |
- |
|
|
|
|
|
|
Wednesday, 2/1/06
| |
Food Item
|
Calories
|
Fat
|
Carbohydrates
|
Protein
|
| |
|
Total |
from Fat |
Total (g) |
Saturated |
Trans |
Total (g) |
Dietary Fiber |
(g) |
Breakfast
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Lunch
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
chocolate mousse tourte |
|
|
|
|
|
|
|
|
Dinner
|
|
|
|
|
|
|
|
|
|
| |
12 oz water |
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
TOTAL
|
|
|
|
|
|
|
|
|
| |
|
(Minus exercise calories burned) |
-690 cal |
|
|
|
|
|
|
Tuesday, 1/31/06
| |
Food Item
|
Calories
|
Fat
|
Carbohydrates
|
Protein
|
| |
|
Total |
from Fat |
Total (g) |
Saturated |
Trans |
Total (g) |
Dietary Fiber |
(g) |
Breakfast
|
16 oz. water |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| |
1 Jello Sundae Toppers choc pudding |
110 |
10 |
1.5 (2% DV) |
1 (5% DV) |
0 |
23 (8% DV) |
1 (4% DV) |
2 |
| |
Mott's Healthy Harvest Granny Smith applesauce
1 c |
50 |
0 |
0 |
0 |
0 |
13 |
1 (5% DV)
1 soluble fiber
|
0 |
| |
|
160
|
|
|
|
|
|
|
|
Snack
|
16 oz. water |
0 |
|
|
|
|
|
|
|
| |
|
0 |
|
|
|
|
|
|
|
Lunch
|
1 bean / cheese burrito |
220 |
60 |
6 (10% DV) |
1.5 (8% DV) |
|
34 (11% DV) |
4 |
7 |
| |
1 Capri Sun |
100 |
0 |
0 |
0 |
0 |
25 (8% DV) |
0 |
0 |
| |
|
320
|
|
|
|
|
|
|
|
Snack
|
Act II mini bag 94% fat free butter popcorn |
100 |
15 |
1.5 |
0 |
0 |
21 |
2 |
3 |
Snack
|
5 Pringles (loaded baked potato) |
50 |
30 |
3.33 (5.33% DV) |
1 (5% DV) |
|
4.66 (1.66% DV) |
< .33 (1%DV) |
.33 |
| |
|
150 |
|
|
|
|
|
|
|
Dinner
|
1 sauteed turkey cutlet (Butterball) |
80 |
10 |
1 (2% DV) |
0 |
|
1 (0% DV) |
|
16 (32% DV) |
| |
celery and onions |
?? |
|
|
|
|
|
|
|
| |
1 cup white rice (Uncle Ben's) |
170 |
|
0 |
|
|
38 (13% DV) |
|
4 |
| |
2 tbs medium salsa (Sam's Choice thick and chunky) |
10 |
0 |
|
|
|
.3 (1% DV) |
<1 (2% DV) |
0 |
| |
2 tsp. shredded parmesan (Sargento) |
20 |
10 |
1.5 (2% DV) |
1 (4% DV) |
|
0 |
0 |
2 |
| |
6 sour Skittles |
?? |
|
|
|
|
|
|
|
| |
sweet tea |
?? |
|
|
|
|
|
|
|
| |
|
280 |
|
|
|
|
|
|
|
Snack
|
chocolate mousse tourte |
?? |
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
TOTAL
|
|
910
|
9 (12% DV) |
2.5 |
|
|
|
|
| |
|
(Minus
exercise calories burned) |
- 690 cal |
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
Monday, 1/30/06
| |
Food Item
|
Calories
|
Fat
|
Carbohydrates
|
Protein
|
| |
|
Total |
from Fat |
Total (g) |
Saturated |
Trans |
Total (g) |
Dietary Fiber |
(g) |
Breakfast
|
skipped (bad girl) |
|
|
|
|
|
|
|
|
Snack
|
3 Girl Scout cookies (Tagalongs PB Patties) |
195 |
120 |
13.5 (28% DV) |
6.75 (34.5% DV) |
0 |
19.5 (6% DV) |
1.5 (6% DV) |
3 |
Lunch
|
16 oz. water |
|
|
|
|
|
|
|
|
| |
2 slices wheat bread |
|
|
|
|
|
|
|
|
| |
1 TB Jif peanut butter |
|
|
|
|
|
|
|
|
| |
1 TB strawberry spread |
|
|
|
|
|
|
|
|
| |
1 Capri Sun |
100 |
|
|
|
|
25 (8% DV) |
|
|
Snack
|
Act II mini bag 94% fat free butter popcorn |
|
|
|
|
|
|
|
|
| |
1 Nutter Butter
cookie |
62.5 |
22.5 |
2.75 (4.25%
DV) |
.625 (3.25%
DV) |
|
9.25 (3% DV) |
.25 (1%DV) |
1 |
Dinner
|
2 c spaghetti noodles |
|
|
|
|
|
|
|
|
| |
homemade turkey spaghetti sauce |
|
|
|
|
|
|
|
|
| |
1/2 c cut green beans |
|
|
|
|
|
|
|
|
| |
rainbow sherbet |
|
|
|
|
|
|
|
|
| |
sweet tea |
|
|
|
|
|
|
|
|
Snack
|
Act II mini bag butter popcorn |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
TOTAL
|
|
|
|
|
|
|
|
|
| |
|
(Minus
exercise calories burned) |
- |
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
Weekly Measurements
Starting Weight - 237.4 lbs (Sun 3/11/07)
Week
|
Date
|
Weekly Weight Goals
|
Actual Weekly Weight Loss
|
|
|
3 lbs
|
5 lbs
|
|
1
|
3/11/07 |
234 |
232 |
|
2
|
3/18/07 |
231 |
227 |
|
3
|
3/25/07 |
228 |
222 |
|
4
|
4/1/07 |
225 |
217 |
|
5
|
4/8/07 |
222 |
212 |
|
6
|
4/15/07 |
219 |
207 |
|
| |
4/22/07 |
216 |
202 |
|
| |
4/29/07 |
213 |
197 |
|
| |
|
|
|
|
| |
|
|
|
|
Starting Weight - 244.8 lbs (Mon 2/19/07)
Week
|
Date
|
Weekly Weight Goals
|
Actual Weekly Weight Loss
|
|
|
3 lbs
|
5 lbs
|
|
1
|
2/18/07 |
241 |
240 |
|
2
|
2/25/07 |
238 |
235 |
|
3
|
|
235 |
230 |
|
4
|
|
232 |
225 |
|
5
|
|
229 |
220 |
|
6
|
|
226 |
215 |
|
| |
|
|
|
|
| |
|
223 |
210 |
|
| |
|
220 |
205 |
|
| |
|
217 |
200 |
|
| |
Food Item
|
Calories
|
Fat
|
Carbohydrates
|
Protein
|
| |
|
1500 max daily intake |
30% of calories - 50 g |
60% of calories - 225 g |
10% of cal - 37.5 g |
| |
|
Total |
from Fat |
Total (g) |
Sat - 16.6 g |
Trans |
Total (g) |
Fiber - 17.25 g |
(g) |
Breakfast
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Lunch
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Dinner
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
Snack
|
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
TOTAL
|
|
|
|
|
|
|
|
|
| |
|
(Minus exercise calories burned) |
- |
|
|
|
|
|
|
Dietary Info
Snack
|
Dole Fruit Bowl |
80 |
0 |
|
|
|
19 (6% DV) |
1 (4% DV) |
<1 |
To be published. Bell, C. "Diary of a Junk
Food Junkie," (July 2009).
Copyright 2006-2008
Diary of a Junk Food Junkie, All Rights Reserved.