If I’m hungry, I eat, and I don’t think twice about calories.
I do eat for satiety and taste. So, everything I eat fills me up and tastes great.
I'm always "changing up" my menu. So, here's a fourteen day log beginning on June 7, 2012. It will not be as detailed as my 2011 log.
This is not intended to be a weight-loss menu. My mantra is: If I’m hungry, I eat, and I don’t think twice about calories. My current weight is 168 pounds. I try to keep it around 166 - 170. My goal is to be healthy and take no meds. This type of eating and exercise regimen makes that a reality.
This is not intended to be a weight-loss menu. My mantra is: If I’m hungry, I eat, and I don’t think twice about calories. My current weight is 168 pounds. I try to keep it around 166 - 170. My goal is to be healthy and take no meds. This type of eating and exercise regimen makes that a reality.
Since the foods Americans consume are so calorie-rich, we have all been trying to diet by eating small portions of low-nutrient foods. We not only have to suffer hunger but also wind up with perverted cravings because we are nutrient-deficient to boot. - Dr. Joel Furhman - Author of: Eat to Live
You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients. - Julia Childs
As I review my fourteen day food log, to stay out of the Circle of Disease, here's what is missing: Fast-food, junk food, candy, processed food, soda, and sugar. In "my book", that is about 50% to 75% of the solution. And, no doubt, exercise is an important part of the equation.
Day One - June 7, 2012
Breakfast - Fruit Smoothie (mixed frozen fruit) with peanut butter and flax-seed
Lunch - Plain Greek Yogurt - added mixed fruit and peanut butter. Recently, I have not eaten much yogurt. It's loaded with protein, fiber, and fresh fruit. So, it fills me up, provides health benefits, and tastes like a desert.
Dinner - Grilled Portobello Mushroom (here's the recipe minus the canola oil) with a side of tomatoes, mozzarella cheese, and basil with balsamic dressing (in the Summer months I grow my own tomatoes and basil - it's my favorite Summertime treat).
Snack - Raw Almonds
Exercise - 30-minute run
Drinks - Coffee, water, beer (I do not drink any soda. Once in a while, if I want a "hit" of carbonation, I drink seltzer water). I won't mention drinks every day - just assume I drink coffee in the morning, a lot of water during the day, and an occasional beer.
Meds - I'm not on any. I am involved with a 5-year clinical study related to Omega III and vitamin D. So, I do take those supplements every morning. However, I do not know if it's a placebo or the real thing.
*Approximate Cost for all Meals: $10.00
*I am a firm believer that eating healthy foods is not an expensive proposition. So, I am providing an estimate of my food costs. However, since I do eat out frequently, the costs may appear high.
Lunch - Plain Greek Yogurt - added mixed fruit and peanut butter. Recently, I have not eaten much yogurt. It's loaded with protein, fiber, and fresh fruit. So, it fills me up, provides health benefits, and tastes like a desert.
Dinner - Grilled Portobello Mushroom (here's the recipe minus the canola oil) with a side of tomatoes, mozzarella cheese, and basil with balsamic dressing (in the Summer months I grow my own tomatoes and basil - it's my favorite Summertime treat).
Snack - Raw Almonds
Exercise - 30-minute run
Drinks - Coffee, water, beer (I do not drink any soda. Once in a while, if I want a "hit" of carbonation, I drink seltzer water). I won't mention drinks every day - just assume I drink coffee in the morning, a lot of water during the day, and an occasional beer.
Meds - I'm not on any. I am involved with a 5-year clinical study related to Omega III and vitamin D. So, I do take those supplements every morning. However, I do not know if it's a placebo or the real thing.
*Approximate Cost for all Meals: $10.00
*I am a firm believer that eating healthy foods is not an expensive proposition. So, I am providing an estimate of my food costs. However, since I do eat out frequently, the costs may appear high.
Day Two - June 8, 2012
Breakfast -
Fruit Smoothie (mixed frozen fruit) with peanut butter and flax-seed
Lunch - Salmon topped with a corn salsa
Dinner - Trout and rice (dining out tonight)
Snack - Carrots, Broccoli, and Cauliflower with hummus
Exercise - Weight training
Approximate Cost for all Meals: $23.00 ($17 of total is restaurant meal)
Lunch - Salmon topped with a corn salsa
Dinner - Trout and rice (dining out tonight)
Snack - Carrots, Broccoli, and Cauliflower with hummus
Exercise - Weight training
Approximate Cost for all Meals: $23.00 ($17 of total is restaurant meal)
Day Three - June 9, 2012
Breakfast - One tablespoon crunchy peanut butter. This was a pre-run snack, but ended up being my breakfast.
Lunch - Two eggs with salmon, fruit, and whole wheat bagel (don't usually eat bagels, but I was in a bagel joint and indulged).
Dinner - Chicken with side of potatoes
Snack - Tomatoes, mozzarella cheese, and basil with balsamic dressing (in the Summer months I grow my own tomatoes and basil - it's my favorite Summertime treat).
Snack - 2 pieces of Ezekiel Cinnamon Raisin Bread (for me, this bread is a dessert)
Snack - Homemade garbanzo bean treat (made with oregano, cumin, and garlic powder)
Exercise - 40-minute run
Approximate Cost for all Meals: $18.00 ($18.00 of total is restaurant meals)
Lunch - Two eggs with salmon, fruit, and whole wheat bagel (don't usually eat bagels, but I was in a bagel joint and indulged).
Dinner - Chicken with side of potatoes
Snack - Tomatoes, mozzarella cheese, and basil with balsamic dressing (in the Summer months I grow my own tomatoes and basil - it's my favorite Summertime treat).
Snack - 2 pieces of Ezekiel Cinnamon Raisin Bread (for me, this bread is a dessert)
Snack - Homemade garbanzo bean treat (made with oregano, cumin, and garlic powder)
Exercise - 40-minute run
Approximate Cost for all Meals: $18.00 ($18.00 of total is restaurant meals)
Day Four - June 10, 2012
Breakfast - Uncle Sam's high fiber cereal with a lot of fruit - added one Date to amp up the sweetness.
Lunch - Quinoa Salad/arugula salad - at California Pizza Kitchen. Everyone is getting in on the Quinoa fad.
Dinner - A rare event. No dinner tonight because I wasn't hungry.
Snack - Raw almonds
Snack - Peanut butter on Cinnamon Raisin Ezekiel bread
Exercise - 40-minute run in my very hilly neighborhood.
Approximate Cost for all Meals: $11.00 ($10.00 of total is restaurant meals)
Lunch - Quinoa Salad/arugula salad - at California Pizza Kitchen. Everyone is getting in on the Quinoa fad.
Dinner - A rare event. No dinner tonight because I wasn't hungry.
Snack - Raw almonds
Snack - Peanut butter on Cinnamon Raisin Ezekiel bread
Exercise - 40-minute run in my very hilly neighborhood.
Approximate Cost for all Meals: $11.00 ($10.00 of total is restaurant meals)
Day Five - June 11, 2012
Breakfast - I've broken one of my rules ... Never skip breakfast. I did skip breakfast this morning. It's a rare occurrence, but time "slipped away" from me.
Lunch - Sometimes a snack can be lunch: Tomatoes, mozzarella cheese, and basil with balsamic dressing (in the Summer months I grow my own tomatoes and basil - it's my favorite Summertime treat).
Dinner - Lobster and Artichoke Ravioli seasoned with olive oil, garlic, and oregano. Once again: Tomatoes, mozzarella cheese, and basil with balsamic dressing.
Snack - Raw almonds
Snack - After dinner - Graham Crackers
Exercise - Weight training
Approximate Cost for all Meals: $5.00
Lunch - Sometimes a snack can be lunch: Tomatoes, mozzarella cheese, and basil with balsamic dressing (in the Summer months I grow my own tomatoes and basil - it's my favorite Summertime treat).
Dinner - Lobster and Artichoke Ravioli seasoned with olive oil, garlic, and oregano. Once again: Tomatoes, mozzarella cheese, and basil with balsamic dressing.
Snack - Raw almonds
Snack - After dinner - Graham Crackers
Exercise - Weight training
Approximate Cost for all Meals: $5.00
Day Six - June 12, 2012
Breakfast - Plain Greek yogurt with banana (mixed yogurt and banana in blender) and topped with my high-fiber cereal (Uncle Sams). I never made this before ... it's delicious ... like having a desert for breakfast.
Lunch - Testing 1, 2, 3. I'm always testing. For lunch, I tested a portion size. At a restaurant, I split a tuna fish (on pita) sandwich. To my surprise, half a sandwich filled me up. I do believe that over time and with training, smaller portions can provide the feeling of satiety. Since portion sizes are mammoth at restaurants, it is important to order appropriately when dining out.
Dinner - Ginger salad and Sushi (Spicy Tuna Rolls)
Snack - About five cherry tomatoes picked from my garden.
Snack - Edamame
Exercise - A day off from exercise
Approximate Cost for all Meals: $33.00 ( $30.00 of total is restaurant meals)
Lunch - Testing 1, 2, 3. I'm always testing. For lunch, I tested a portion size. At a restaurant, I split a tuna fish (on pita) sandwich. To my surprise, half a sandwich filled me up. I do believe that over time and with training, smaller portions can provide the feeling of satiety. Since portion sizes are mammoth at restaurants, it is important to order appropriately when dining out.
Dinner - Ginger salad and Sushi (Spicy Tuna Rolls)
Snack - About five cherry tomatoes picked from my garden.
Snack - Edamame
Exercise - A day off from exercise
Approximate Cost for all Meals: $33.00 ( $30.00 of total is restaurant meals)
Day Seven - June 13, 2012
Breakfast - Plain Greek yogurt with fresh raspberries (mixed yogurt and raspberries in blender) and topped with my high-fiber cereal (Uncle Sams) and fresh blueberries. I don't usually eat this much yogurt, but I'm doing taste and satiety testing.
Lunch - Grilled Portobello Mushroom seasoned with minced fresh garlic, rosemary, balsamic vinegar, and topped with goat cheese.
Dinner - Pasta with garlic, tomato, shrimp, in olive oil sauce
Snack - Tomatoes, mozzarella cheese, and basil with balsamic dressing (in the Summer months I grow my own tomatoes and basil - it's my favorite Summertime treat).
Snack - A couple of pieces of Ezekiel Cinnamon Raisin bread (it's sweet and tastes like a dessert)
Exercise - 40-minute run by the river. Made one stop to check out the sun-bathing turtles.
Approximate Cost for all Meals: $6.00 (when eating at home, healthy eating is very inexpensive)
Lunch - Grilled Portobello Mushroom seasoned with minced fresh garlic, rosemary, balsamic vinegar, and topped with goat cheese.
Dinner - Pasta with garlic, tomato, shrimp, in olive oil sauce
Snack - Tomatoes, mozzarella cheese, and basil with balsamic dressing (in the Summer months I grow my own tomatoes and basil - it's my favorite Summertime treat).
Snack - A couple of pieces of Ezekiel Cinnamon Raisin bread (it's sweet and tastes like a dessert)
Exercise - 40-minute run by the river. Made one stop to check out the sun-bathing turtles.
Approximate Cost for all Meals: $6.00 (when eating at home, healthy eating is very inexpensive)
Day Eight - June 14, 2012
Breakfast - Fruit Smoothie (mixed frozen fruit) with peanut butter and flax-seed
Lunch - Chicken salad wrap (high-fiber wrap)
Dinner - Grilled Salmon, salad, veggie kabob, and grilled cauliflower (trying out a new recipe)
Snack - The Allman Brothers said: Eat a Peach. So, I did.
Snack - Protein bar - I don't eat protein bars very often, but I was testing it out. If I want a quick hit of protein, I usually take a tablespoon or more of peanut butter.
Exercise - Unfortunately, none
Approximate Cost for all Meals: $11.00
Lunch - Chicken salad wrap (high-fiber wrap)
Dinner - Grilled Salmon, salad, veggie kabob, and grilled cauliflower (trying out a new recipe)
Snack - The Allman Brothers said: Eat a Peach. So, I did.
Snack - Protein bar - I don't eat protein bars very often, but I was testing it out. If I want a quick hit of protein, I usually take a tablespoon or more of peanut butter.
Exercise - Unfortunately, none
Approximate Cost for all Meals: $11.00
Day Nine - June 15, 2012
Breakfast - Uncle Sam's high-fiber cereal with a lot of blueberries and raspberries
Lunch - Chicken salad sans the high-fiber wrap
Dinner - Scrambled Eggs with Cheese and Toast
Snack - Raw Almonds
Exercise - Weight Training
Approximate Cost for all Meals: $4.00
Lunch - Chicken salad sans the high-fiber wrap
Dinner - Scrambled Eggs with Cheese and Toast
Snack - Raw Almonds
Exercise - Weight Training
Approximate Cost for all Meals: $4.00
Day Ten - June 16, 2012
Breakfast - Fruit Smoothie (mixed frozen fruit) with peanut butter and flax-seed
Lunch - Pesto and veggie omelette
Dinner - No dinner tonight. The snacks were sufficient.
Snack - Tomatoes, mozzarella cheese, and basil with balsamic dressing (in the Summer months I grow my own tomatoes and basil - it's my favorite Summertime treat).
Snack - Quinoa and other "healthy" chips - I do not consider chips to be a healthy snack. But I ate them anyway.
Exercise - 40-minute run in my very hilly neighborhood.
Approximate Cost for all Meals: $15.00 ($10.00 of total is restaurant meals)
Lunch - Pesto and veggie omelette
Dinner - No dinner tonight. The snacks were sufficient.
Snack - Tomatoes, mozzarella cheese, and basil with balsamic dressing (in the Summer months I grow my own tomatoes and basil - it's my favorite Summertime treat).
Snack - Quinoa and other "healthy" chips - I do not consider chips to be a healthy snack. But I ate them anyway.
Exercise - 40-minute run in my very hilly neighborhood.
Approximate Cost for all Meals: $15.00 ($10.00 of total is restaurant meals)
Day Eleven - June 17, 2012
Breakfast - Fruit Smoothie (mixed frozen fruit) with peanut butter and flax-seed
Lunch - Turkey wrap
Dinner - Chicken, Mac & Cheese (dinner at a friend's house)
Snack - None today
Exercise - 40-minute run in my very hilly neighborhood
Approximate Cost for all Meals: $5.00
Lunch - Turkey wrap
Dinner - Chicken, Mac & Cheese (dinner at a friend's house)
Snack - None today
Exercise - 40-minute run in my very hilly neighborhood
Approximate Cost for all Meals: $5.00
Day Twelve - June 18, 2012
Breakfast - Fruit Smoothie (mixed frozen fruit) with peanut butter and flax-seed
Lunch - Chicken Salad with a side of Quinoa
Dinner - Hamburger with a side of Sweet Potato Fries
Snack - Raw Almonds
Exercise - Unfortunately, none.
Approximate Cost for all Meals: Cost for all Meals: $15.00 ($10.00 of total is restaurant meals)
Lunch - Chicken Salad with a side of Quinoa
Dinner - Hamburger with a side of Sweet Potato Fries
Snack - Raw Almonds
Exercise - Unfortunately, none.
Approximate Cost for all Meals: Cost for all Meals: $15.00 ($10.00 of total is restaurant meals)
Day Thirteen - June 19, 2012
Breakfast - Plain Greek yogurt with fresh raspberries, blueberries, raisins, and topped with my high-fiber cereal (Uncle Sams).
Lunch - Chicken Salad with a side of Quinoa - leftovers from yesterday
Dinner - Shrimp and vegetable Fajitas
Snack - Almonds
Exercise - Weight training
Approximate Cost for all Meals: $21.00 ($15.00 of total is restaurant meals)
Lunch - Chicken Salad with a side of Quinoa - leftovers from yesterday
Dinner - Shrimp and vegetable Fajitas
Snack - Almonds
Exercise - Weight training
Approximate Cost for all Meals: $21.00 ($15.00 of total is restaurant meals)
Day Fourteen - June 20, 2012
Breakfast - Fruit Smoothie (mixed frozen fruit) with peanut butter and flax-seed
Lunch - No lunch today
Dinner - Ginger Salad and Sushi - 2 Spicy Tuna Rolls
Snack - Almonds
Snack - Turkey Jerky (sort of served as my lunch replacement)
Exercise - Travel day ... no time for exercise
Approximate Cost for all Meals: $15.00 ($12.00 of total is restaurant meals)
Lunch - No lunch today
Dinner - Ginger Salad and Sushi - 2 Spicy Tuna Rolls
Snack - Almonds
Snack - Turkey Jerky (sort of served as my lunch replacement)
Exercise - Travel day ... no time for exercise
Approximate Cost for all Meals: $15.00 ($12.00 of total is restaurant meals)
