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Unless you're lactose-intolerant :P (the milk, not the walking)
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Aaaand, I just found it. This is the one that compares sizes to household objects, like baseballs, decks of cards, etc. http://www.cityoflafayette.com/files/012509_nutrition_portioncontrolguides.pdf
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http://www.mypyramid.gov/pyramid/printpages.html This might help. Under each food group they have a "what counts as an ounce" or "what counts as a cup" link. I used to know of a better one somewhere, but I can't think of it. If I refind it, I'll let you know :)
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If you're tired, and you think you've gotten plenty of exercise (definitely sounds like to me you have), then totally take a night off :) After all the running around you did, sounds like you deserve it.
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I would like to join. I need something to keep me accountable on weekends :D Especially this weekend. Weddings are horrible for eating properly :cry: Last weigh-in I was 150, so I guess I'll check back in on Monday.
