Hi Kathleen,

As you requested, here is the information. Thank you for any help.

Jeffrey

1) Medication: I am taking 20 mg. of Citalopram ratiopharm for depression every night before bed. It has been 11 months on this med. I used to take it in the a.m. but my symptoms were even worse. I have had the same problem in the morning for decades before starting the med.

2) I exercise about 4 times per week at pretty high intensity (meaning heart rate at 70% of max) I do weights and cardio. You can see the duration in my food journal below

3) I am 53, 5' 11", and weigh 185 lbs.

4) Food journal:

Day 1
Breakfast:
2 eggs
1 cup oatmeal + 1tbs protein powder + handful of sunflower seeds
1.5 cups Broccoli

Snack after gym (1 hr weights, 35 min. cadio)
1 cup of berries
2 Tbs of protein powder
2 tbs. of ground nut powder
1 slice of multigrain toast

Lunch:
Can of tuna fish
2 cups salad
1 cup brown rice
1 medium apple

Dinner:
Chicken leg and thigh
2 cups salad
1 slice multigrain bread with 1 tbs of tahini
2 pieces of dark chocolate

Day 2
Breakfast:
2 scrambled eggs
1 cup Oatmeal with 2 tbs. protein powder and handful of sunflower seeds
1 cup Chard

Lunch:
1 cup Brown rice pasta
1 large Turkey breast
2 cups Salad
2 handfuls of Nuts

Dinner:
1 slice whole grain bread with tomato
1 Turkey Hamburger
1 cup Asparagus
1 kiwi
2 pieces of chocolate

Day 3
Breakfast:
1 hard boiled egg
1 cup Oatmeal with 1/2 cup berries
2 Tbs. Protein powder
2 tbs. Ground chia and flax seeds
1 pear

Snack after gym (45 min. weights, 20 min. cardio, 1hr. yoga)
2 tbs. protein powder with unsweetened almond milk
2 mandarins
3 oatcakes cakes w 2tbs. Tahini
Handful of hazelnuts

Lunch:
1 bowl of vegetable soup
2 slices of multigrain bread
1 can of sardines
1/2 cup strawberries
2 handfuls of nuts

Dinner:
2 cups salad with feta cheese (2 oz. ??)
1 cup brown rice
1 chicken hamburger
1 kiwi
1 piece chocolate and 1 cookie

: Are you taking any medication?
: Can you post your food again please -
: last 3 days.
: and your exercise with intensity
: levels and duration.
: and, your age, weight and height.

: Happy to look some more.

: kathleen