We had a health fair at work today complete with basic health screenings. I was a bit surprised that my cholesterol was still over 200 (was at 221) but what really shocked me was that my HDLs (high density cholesterol level) was an abysmal 29 ...that should be between 40 and 60.
My doctor had told me that exercise and drinking beer would help to raise my HDLs but apparently it wasn't enough. Smoking tends to decrease HDLs and I got an earful from the nurse which counseled me after my test. She said I could get the same HDL effect from drinking wine instead of beer plus get the anti-oxidant benefits (red wine)

I'll have to work on all of that. I have a pretty accurate count of today's eating. Even found nutritional values for things like Starburst on the Internet. I'll try to eat breakfast before work tomorrow so I'm not having to scrounge around for food. I'll try to remember some apples also.

Running
4.58 miles at the park – 1h2m52s – ave heart rate 142 bpm
1 mile time was around 11m50s
3.1 (5k) split was around 39m45s

Lifting
Squats 135x10, 135x10, 135x10,
Leg Press 225x10, 315x10, 405x10, 545x12
Matrix Leg curls – 100x10 (machine didn’t fit quite right)
Stiff Legged DL – 135x10 (no machine – no problem) 
Hammer Front Lat Pulldown – 245x10, 210x10
Bench 135x30
Stability Ball Crunches – BWx30, BWx20
Seated DB Curls – 35x10
BB Curls – 90x10

Eating
7:30
coffee -
pumpkin muffin – 206cal, 2g fat, 3g protein, 45g carbs
Asiago Cheese Bagel – 350cal, 6g fat, 16g protein, 60g carbs
2tbls peanut butter – 190cal, 16g fat, 8g protein, 7g carbs
Total – 746cal, 24g fat, 27g protein, 112g carbs

noon -
Welch's Fruit Snacks - 80cal, 0g fat, 1g protein, 19g carbs
2 p.m.
two starburst fruit chews – 40cal, 0.8g fat, 0g protein, 4.2g carbs
4 p.m.
two starburst fruit chews – 40cal, 0.8g fat, 0g protein, 4.2g carbs

5:15 p.m.
6 slices turkey breast – 180cal, 3g fat, 30g protein, 0g carbs
4 slices bread – 140cal, 0g fat, 8g protein, 32g carbs
1 tbls mayo – 10cal, 0g fat, 0g protein, 2g carbs
Total – 330cal, 3g fat, 38g protein, 34g carbs

9:45 p.m. (after running and lifting)
2 cans of Pure Pro Shake – 320cal, 0g fat, 70g protein, 6g carbs
12 midnight
1 cup pitted prunes – 440cal, 0g fat, 4g protein, 104g carbs

DAILY TOTAL – 1996cal, 28.6g fat, 140g protein, 283g carbs

SEPTEMBER CHALLENGE!
50 miles running (27.89 miles over 6 sessions)
40 miles biking
10 lifting workouts (3 so far)
Restart Shorin-Ryu Karate - 6 dojo workouts (1 so far!)