Harley's Cabbage

I think I saw some people post that they don't like cabbage. Try a steamed cabbage stir fry.
Cut up cabbage into strips. Put in a big frying pan with a bit of water. Add curry, sun dried tomatoes and onions. Put a lid on it and steam until almost done, then remove the lid and stir fry until all water is evaporated. This is SO tasty. I also add a no salt seasoning of whatever depending on my mood. I also add seaweed, but I realize a lot of people may not want to do that. I use seaweed in a lot of stuff, just have to wash it thoroughly.
 Also one - two cups cabbage is a LOT of vegtables, I really feel like I'm pigging out when I eat this. I make a big pot on Friday and eat off it until Mon/Tues.

YELLOW CURRY

Wedding Decor

http://forums.provida.com/forums/p/2681393/3595348.aspx?PageIndex=15

Bella's Veggie Soup

http://forums.provida.com/forums/p/2681393/3595348.aspx?PageIndex=17

Ok Miss Pat I’m gonna take a stab at telling you how I make the soup I have been eating for the last year.  I have dreaded this for a while. I guess that’s why I keep forgetting it. LOL! So sorry I know its not funny! Let me begin by saying this is not a recipe really because I have never measured anything to make it so I’m just gonna tell you what I do when I make it. I’m starting to think I should ask Gail to help me with writing out my recipes but it seems like a lot to ask considering there is no real recipe to any of them and I change things every time I make it. LOL!

  

***My soup is all free veggie except when I decide to add a small stalk of celery or 1 carrot peeled down in strips or chopped. I still don’t count them because they are such a small amount in a big pot.

For my Free Veggie Soup I start with…

1 large onion

1 large green bell pepper (or frozen mixed peppers)

1 clove garlic

1 small stalk celery

1 celery top

1 yellow squash (cut in halves and quarters)

1 zucchini              “

Handful of mushrooms

½ to 1 cup green beans (fresh, NSA canned or frozen)

½ to 1 cup frozen NSA spinach

1 can NSA diced tomatoes

1 can NSA tomato sauce

1 to 2 cups bean fresh bean sprouts

Cabbage thinly sliced to finish filling the pot

Dark Balsamic Vinegar

Arrowroot Powder

Garlic Powder

Onion Powder

Smoked Paprika

Pepper

NSA chicken seasoning

1 bay leaf

A few shakes of (not sure how much, I like quite a bit)…

Oregano

Italian Seasoning

Basil

Sometime depending on my mood I will add Mrs Dash Fajita seasoning OR Chili Powder OR Mesquite seasoning. I play around with it a lot but my favorite tastes are adding smoked paprika and NSA chicken seasoning. 

** First chop the first 4 ingredients (plus the celery if I use it) and sauté on medium low till slightly translucent. As it begins to stick I will add a few splashes of balsamic and continue to stir making sure not to burn. At this point I turn it down very low or add a little water or diet rite as a broth. (The diet rite does not make it taste too sweet like you might think, it actually works great with the balsamic for a great taste)

**While the first ingredients are sautéing I am chopping up the squash, zucchini, mushrooms, (carrots if I use them) and anything else that needs to be chopped.

** I dump the rest of the veggies in the pot and I add all the seasonings and sauté for a while with more balsamic till warmed through.

                                                               

** Next dump the bean sprouts, the canned tomatoes, and the tomato sauce. Mix well, cover to top of veggies with water, and bring to a boil.  

                                                              

** Add the bay leaf and celery top here.

** While the veggies are coming to a boil I cut up a head of cabbage in strips to resemble noodle shapes and add them to the pot to finish filling it up. Then I add water to cover everything leaving enough room at the top of the pot to boil with out overflowing too much. LOL! I always make a mess to be honest. You gotta love that Clorox clean up. teehee!

                                          

** Often I will add more seasonings at this point for lots of flavor. After it comes to a boil I let it simmer on medium low heat for about 45 minutes to an hour. It will kind of depend on how soft or firm you like your veggies.

** The last step for me is to bring the soup back to a boil, and add 2 tablespoons of Arrowroot thickener to about a ½ to ¾ cup of cold water and mix well and dump it into the boiling soup and stir. Once it is stirred in it will begin to thicken and I take it off the heat and let it set with a lid on for a little while.

                                           

** I love to take this soup and pour a few spoonfuls over my broccoli or other veggies to make different tastes and combinations. It is especially good to mix up with your rice and chicken or turkey servings. It is almost "casserole like" that way. The best part about it is it is hot and hearty and free as long as you use only the free veggies in it. There is no excuse for not getting full with a big pot of this in the house!

Like I said I am no good at writing out recipes so I hope what I have written out will help you figure out your own methods for what you like best. The measurements of frozen veggies can go lower or higher depending on what you like the most. This is a staple in my kitchen and I have lost so much weight eating it. I look forward to hearing any other ideas for addins and such.

Pat!!! I did it!!! I finally got it written out. LMAO!

Valentine's Challenge all weeks to copy

Week 1 
Sunday 165
Monday 164.2
Tuesday 162.4
Wednesday 162.2
Thursday 161.4
Friday 162.2
Saturday
Sunday
So far this week 3.6

Week 1: Jan 2  165  bleck!  must not be this  weight when I get married!
Sunday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Monday (164.2)  january 3
Breakfast (time) (smoothie)
Snack (time) (smoothie)
Lunch (time) (buffalo chicken breast, large bowl mixed veggies)
Snack (time) (cranberry oatmeal)
Supper (time) (shredded bbq, corn/greenbeans, salad w/ ranch)
Snack (time) (2 slices of boatsinker pie)
Walk (40min)
Toning ()
Water (ounces)
POP (yes or no)
Tuesday (162.4) january 4
Breakfast (time) (smoothie)
Snack (time) (smoothie)
Lunch (time) (spinach salad with raspberry vinegrett and cranberries, buffalo cx, blackeyed pea salsa)
Snack (time) (cranberry oatmeal)
Supper (time) (buffalo chicken, asian coleslaw)
Snack (time) (what)
Walk (65min)
Toning ()
Water (ounces)
POP (yes or no)
Wednesday (161.4) january 5
Breakfast (time) (smoothie)
Snack (time) (smoothie)
Lunch (time) (buffalo chicken, lots of blackeyed pea salsa, large bowl of mixed veggies)
Snack (time) (cranberry oatmeal with egg whites)
ate some craisins while waiting for JD after work
Supper (time) (hibachi chicken and veggies with sauce...didn't eat the rice)
Snack (time) (what)
Walk (45min then another 30min that night)
Toning ()
Water (more than 100)
POP (yes or no)
Thursday (weight) january 6
Breakfast (time) (smoothie)
Snack (time) (smoothie)
Lunch (time) (buffalo chikcne, big portion asian coleslaw, mixed veggies )
Snack (time) (cooked cabbage, lemon marinated chicken, a few gardetto )
Supper (time) (what)
Snack (time) (what)
Walk (40min)
Toning ()
Water (100)
POP (yes or no)
Friday (weight) january 7
Breakfast (time) (smoothie)
Snack (time) (smoothie)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Saturday (weight) january 8
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)

Week 2: Jan 9= ???
Sunday (weight)
Week 3: Jan 16= ???
Sunday (weight)
Week 4: Jan 23= ???
Sunday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Monday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Tuesday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Wednesday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Thursday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Friday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Saturday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)

Week 5: Jan 30= ???
Sunday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Monday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Tuesday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Wednesday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Thursday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Friday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Saturday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)

Week 6: Feb 6= ???
Sunday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Monday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Tuesday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Wednesday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Thursday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Friday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Saturday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)

Week 7: Feb 14= ???
Sunday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Monday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Tuesday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Wednesday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Thursday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Friday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Saturday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)

Total Loss for Challenge: ??? 
Total Loss for Program: ???
(Report weight loss every Sunday)

Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Monday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Tuesday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Wednesday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Thursday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Friday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Saturday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Monday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Tuesday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Wednesday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Thursday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Friday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)
Saturday (weight)
Breakfast (time) (what)
Snack (time) (what)
Lunch (time) (what)
Snack (time) (what)
Supper (time) (what)
Snack (time) (what)
Walk (45min)
Toning ()
Water (ounces)
POP (yes or no)

track weight

Today's Date	Today's Weight	Loss This Week	Total Loss	% Lost	Total % Lost	Notes
5/3/07-8/21/07	168-154		14			Started the plan the 1st time…illness got in the way.
1/3/2009	174.8
1/10/2009	174.6	0.2	0.2	0.11	0.11
1/17/2009	174	0.6	0.8	0.34	0.46
1/24/2009	172	2	2.8	1.15	1.61
1/31/2009	171.8	0.2	3	0.12	1.72
2/7/2009	169	2.8	5.8	1.63	3.35
2/14/2009	169	0	5.8	0.00	3.35
2/21/2009	168.8	0.2	6	0.12	3.47
2/28/2009	168.8	0	6	0.00	3.47
3/7/2009	171	-2.2	3.8	-1.30	2.17
3/14/2009	170	1	4.8	0.58	2.75
3/21/2009	172	-2	2.8	-1.18	1.58
3/28/2009	172	0	2.8	0.00	1.58
4/4/2009	171.5	0.5	3.3	0.29	1.87
4/11/2009	170	1.5	4.8	0.87	2.74
4/18/2009	168	2	6.8	1.18	3.92
4/25/2009	168	0	6.8	0.00	3.92
5/2/2009	167	1	7.8	0.60	4.51
5/9/2009	167	0	7.8	0.00	4.51
5/16/2009	166.5	0.5	8.3	0.30	4.81
Today's Date	Today's Weight	Lost This Week	Total Loss	Week's % Lost	Total % Lost
						Started w/ a new very motivating thread!
11/8/2009	175				4.00	Did not track progress first couple of weeks
11/15/2009	168	7	7	4.17	8.17
11/22/2009	166	2	9	1.20	9.37	Met first goal ~~no longer obese
11/29/2009	165	1	10	0.61	9.98	Thanksgiving—timing issues
12/6/2009	165	0	10	0.00	9.98
12/13/2009	163	2	12	1.23	11.20
12/20/2009	162.5	0.5	12.5	0.31	11.51
12/27/2009	161	1.5	14	0.93	12.44	Busy week, glad to maintain
1/3/2010	161	0	14	0.00	12.44	Clothes are looser
1/10/2010	161	0	14	0.00	12.44	New job—using plan A w/ smoothies
1/17/2010	160.5	0.5	14.5	0.31	12.76	Back to plan B
1/24/2010	158.5	2	16.5	1.26	14.02	Changed up diet—banana batter & oatmeal muffins
1/31/2010	156.5	2	18.5	1.28	15.30	Sw Pot Souffle instead of Oatmeal muffins
2/7/2010	155.5	1	19.5	0.64	15.94	maybe too much toning this week…sore muscles
2/14/2010	157	-1.5	18	-0.96	14.98	Hopefully, just fluid rentention
2/21/2010	155	2	20	1.29	16.27
2/28/2010	155	0	20	0.00	16.27
3/1/2010	155	0	20	0.00	16.27	sick didn't weigh..assuming the same
3/7/2010	155	0	20	0.00	16.27
3/14/2010	154	1	21	0.65	16.92
3/21/2010	153	1	22	0.65
3/28/2010	152.5	0.5	22.5	0.33	17.58
6/6/2010	155.8	-3.3	19.2	-2.12	17.90	maintaining-- trying to anyway
6/13/2010	155.8	0	19.2	0.00	15.46
6/20/2010	155.4	0.4	19.6	0.26	15.46
6/27/2010	153.8	1.6	21.2	1.04	15.72
7/4/2010	152	1.8	23	1.18	16.76
7/11/2010	156.2	-4.2	18.8	-2.69	17.94	motorcycle trip to Virginia (hopefully just water)

Today's Date Today's Weight Loss This Week Total Loss % Lost Total % Lost Notes 
5/3/07-8/21/07 168-154
 14

 Started the plan the 1st time…illness got in the way.







1/3/2009 174.8





1/10/2009 174.6 0.2 0.2 0.11 0.11

1/17/2009 174 0.6 0.8 0.34 0.46

1/24/2009 172 2 2.8 1.15 1.61

1/31/2009 171.8 0.2 3 0.12 1.72

2/7/2009 169 2.8 5.8 1.63 3.35

2/14/2009 169 0 5.8 0.00 3.35

2/21/2009 168.8 0.2 6 0.12 3.47

2/28/2009 168.8 0 6 0.00 3.47

3/7/2009 171 -2.2 3.8 -1.30 2.17

3/14/2009 170 1 4.8 0.58 2.75

3/21/2009 172 -2 2.8 -1.18 1.58

3/28/2009 172 0 2.8 0.00 1.58

4/4/2009 171.5 0.5 3.3 0.29 1.87

4/11/2009 170 1.5 4.8 0.87 2.74

4/18/2009 168 2 6.8 1.18 3.92

4/25/2009 168 0 6.8 0.00 3.92

5/2/2009 167 1 7.8 0.60 4.51

5/9/2009 167 0 7.8 0.00 4.51

5/16/2009 166.5 0.5 8.3 0.30 4.81








Today's Date Today's Weight Lost This Week Total Loss Week's % Lost Total % Lost  
            Started w/ a new very motivating thread!
11/8/2009 175       4.00 Did not track progress first couple of weeks
11/15/2009 168 7 7 4.17 8.17  
11/22/2009 166 2 9 1.20 9.37 Met first goal ~~no longer obese
11/29/2009 165 1 10 0.61 9.98 Thanksgiving—timing issues
12/6/2009 165 0 10 0.00 9.98  
12/13/2009 163 2 12 1.23 11.20  
12/20/2009 162.5 0.5 12.5 0.31 11.51  
12/27/2009 161 1.5 14 0.93 12.44 Busy week, glad to maintain
1/3/2010 161 0 14 0.00 12.44 Clothes are looser
1/10/2010 161 0 14 0.00 12.44 New job—using plan A w/ smoothies
1/17/2010 160.5 0.5 14.5 0.31 12.76 Back to plan B
1/24/2010 158.5 2 16.5 1.26 14.02 Changed up diet—banana batter & oatmeal muffins
1/31/2010 156.5 2 18.5 1.28 15.30 Sw Pot Souffle instead of Oatmeal muffins
2/7/2010 155.5 1 19.5 0.64 15.94 maybe too much toning this week…sore muscles
2/14/2010 157 -1.5 18 -0.96 14.98 Hopefully, just fluid rentention
2/21/2010 155 2 20 1.29 16.27  
2/28/2010 155 0 20 0.00 16.27  
3/1/2010 155 0 20 0.00 16.27 sick didn't weigh..assuming the same
3/7/2010 155 0 20 0.00 16.27  
3/14/2010 154 1 21 0.65 16.92  
3/21/2010 153 1 22 0.65
  
3/28/2010 152.5 0.5 22.5 0.33 17.58  
6/6/2010 155.8 -3.3 19.2 -2.12 17.90 maintaining-- trying to anyway
6/13/2010 155.8 0 19.2 0.00 15.46  
6/20/2010 155.4 0.4 19.6 0.26 15.46  
6/27/2010 153.8 1.6 21.2 1.04 15.72  
7/4/2010 152 1.8 23 1.18 16.76  
7/11/2010 156.2 -4.2 18.8 -2.69 17.94 motorcycle trip to Virginia (hopefully just water)

THR Target Heart Rate

98 55% 
107 60%
116 65%

...Calculating your THR is 220 minus your age. We're supposed to keep our rate at 55% when we first start out, then move to 60%, then to 65% once we're in condition.

So you take your answer (220 - age) and multiply it by 55%, 60% and 65%.
You'll find it's almost impossible to get the rate to stay at exactly the number you want (I went nuts trying to do that!) so I keep it within one or two points of the THR in either direction...

I have chased mine within 10 points but I try to keep it as close as possible. I hope that helps!