Here's What I Eat
The truth is that eating a healthy diet and exercising, even if they don't lower LDL, will reduce
your risk of heart disease many times more than taking a statin ever will. - Dr. John Abramson
your risk of heart disease many times more than taking a statin ever will. - Dr. John Abramson
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I have read, watched and researched the issues related to diet, health, and lifestyle. I am fascinated by:
There is one missing ingredient: The people who write about diet, health, and lifestyle do not document what they eat and make it available to the general public. Sure they give you sample menus and recipes (I do that too). They also tell you things like: "eat more fruits and veggies", "eat less, exercise more", and "everything in moderation". What does that really mean? But ... the question remains: "What do they eat?" I believe this information would be helpful to all. I am providing that here because many people ask me: "What do you eat?" They want to know my "secret for success". For fourteen days, I have painstakingly documented what I eat and drink (exercise too). Some things to note: I am not attempting to lose weight. I am already at my goal weight (170 pounds) and have met my health objectives (statistics can be observed here). So, this is not intended to be a weight-loss menu. I have not pre-planned the fourteen days. It's totally random, however, my eating habits have been set, and the foods I omit are as important as what I eat. Some things to note: I eat frequently. My motto: "If I'm hungry, I eat." I eat breakfast, lunch, and dinner. I also snack frequently. One of my goals is to bust the weight-loss myth of: "Eat Less, Exercise More". I definitely eat a lot. While exercise is very important for overall health, it's not as important for weight-loss. Yes, it helps, but when it comes to weight, food rules the day. These entries are not intended to be recipes. There are thousands of recipe books to guide you. And, for the most part, I will not identify calorie counts or nutrients. When you eat a healthy diet - real food, you are getting the nutrients you need. I follow Joan Gussow's lead on nutrients. While calories are important, most people who live a healthy lifestyle do not need to track or count them. They have identified foods that taste great, create the feeling of satiety, and offer a rich array of health benefits. I hope the information below is helpful and I look forward to your feedback. In good health, Ken Leebow Ken@FeedYourHeadDiet.com |
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Since my goal is Life without Lipitor (or other meds), while you're visiting, have a laugh with Bill Maher. You'll find, there's truth in comedy. Enjoy.
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Ken Leebow's Fourteen Day Food and Exercise Log - 2011
Breakfast Day One - Hummus and Veggie Wrap
This is not my typical breakfast, but I love this type of meal. It's also great for lunch. It's easy to make and pack it for lunch at the office.
Served on a high-fiber wrap (12 grams), this wrap includes hummus, mushrooms, onions, peppers, and sundried tomatoes.
An important aspect of a healthy diet is flavor. The hummus adds a tremendous amount of flavor to this meal. The high-fiber wrap assists with satiety.
Served on a high-fiber wrap (12 grams), this wrap includes hummus, mushrooms, onions, peppers, and sundried tomatoes.
An important aspect of a healthy diet is flavor. The hummus adds a tremendous amount of flavor to this meal. The high-fiber wrap assists with satiety.
Lunch Day One - Chicken, Brown Rice, Corn Salsa
This simple dish consists of one can of *chicken (26 grams of protein), brown rice, and a corn salsa from Trader Joe's. I am a huge fan of salsas because they enhance the flavor of any meal. Be on the lookout for great salsas.
*Typically, I have this dish with wild Salmon. However, I was out of Salmon. So, I decided to improvise. While not as tasty as the Salmon, this dish was pretty good.
My beverage was sparkling water. No, not the fancy kind. Just the grocery store brand. I have replaced diet soda with sparkling water. I've opted-out of the chemicals and artificial coloring that is in soda.
*Typically, I have this dish with wild Salmon. However, I was out of Salmon. So, I decided to improvise. While not as tasty as the Salmon, this dish was pretty good.
My beverage was sparkling water. No, not the fancy kind. Just the grocery store brand. I have replaced diet soda with sparkling water. I've opted-out of the chemicals and artificial coloring that is in soda.
Snack - Fiber Bar
Gnu Foods makes a delicious high-fiber bar. If you want to try these, you can purchase a sample pack online.
Snack - Tomato, Mozzarella Cheese, and Basil with Balsamic Vinaigrette
One of my favorite Summertime snacks. The basil is from my garden and the tomato is from a nearby fruit and veggie stand. During the Summer, I grow my own tomatoes.
I recommend eating with the season. For example, tomatoes are a Summer crop. Winter tomatoes typically have no flavor. However, due to the "wonders of science", they make them look beautiful.
I recommend eating with the season. For example, tomatoes are a Summer crop. Winter tomatoes typically have no flavor. However, due to the "wonders of science", they make them look beautiful.
Dinner Day One - Chicken Salsa
This is my "world famous" Chicken Salsa dish. I am the Salsa King. This dish has a Roasted Garlic Salsa (Trader Joe's) with sun dried tomatoes, mushrooms, artichokes, and peppers.
I have found for easy cooking and to "up the flavor", salsas are ideal. Check out some of the salsas that I use. These chicken dishes are ideal for dinner or lunch. Make it in advance and take it to the office. This dish has four pieces of chicken. So, you might see this again for lunch.
I have found for easy cooking and to "up the flavor", salsas are ideal. Check out some of the salsas that I use. These chicken dishes are ideal for dinner or lunch. Make it in advance and take it to the office. This dish has four pieces of chicken. So, you might see this again for lunch.
Snack - Fiber Bar
When I have a snack, I try to have fiber or protein. It creates the feeling of satiety without loading up on the calories. A good snack should be 100 - 200 calories.
It's hard to find good fiber bars. The two that I enjoy are the Gnu and F-Factor bars. Try these and if you don't enjoy them, become a hunter and gather and look for ones that you enjoy.
It's hard to find good fiber bars. The two that I enjoy are the Gnu and F-Factor bars. Try these and if you don't enjoy them, become a hunter and gather and look for ones that you enjoy.
Coffee
I start my day with about three cups of coffee. I always look forward to my morning java. I won't mention coffee consumption every day. Just assume, I drink three cups a day. Yes, I am addicted. And no, they have not identified negative health impacts from coffee consumption. And yes, I'm sure someone will read this and refer to a study that coffee has some negative health impacts.
I am not a fan of the "study/research of the day". In a Tweet, I just read this - Coffee May Protect Against Aggressive Breast Cancer: http://bit.ly/lLWYNn - Take note: First it says "may". Well, one day, I may be as rich as Bill Gates. While the latter statement is true, um, I do not believe it will ever happen. Second, who did this study, for how long, how large was the group being studied, and was it an observational or clinical study? I don't know the answer, because, candidly, I will not waste my valuable time researching "the study of the day". My recommendation: Ignore the study of the day.
Note: One week after I wrote the above, this study came out: Could Coffee Lower Men's Risk for Prostate Cancer?
In study, drinking 6 or more cups per day was linked to reduced odds for aggressive disease, but more research needed. After I read those types of headlines, I head over to Health News Review for "the rest of the story".
I am not a fan of the "study/research of the day". In a Tweet, I just read this - Coffee May Protect Against Aggressive Breast Cancer: http://bit.ly/lLWYNn - Take note: First it says "may". Well, one day, I may be as rich as Bill Gates. While the latter statement is true, um, I do not believe it will ever happen. Second, who did this study, for how long, how large was the group being studied, and was it an observational or clinical study? I don't know the answer, because, candidly, I will not waste my valuable time researching "the study of the day". My recommendation: Ignore the study of the day.
Note: One week after I wrote the above, this study came out: Could Coffee Lower Men's Risk for Prostate Cancer?
In study, drinking 6 or more cups per day was linked to reduced odds for aggressive disease, but more research needed. After I read those types of headlines, I head over to Health News Review for "the rest of the story".
Water
I drink a lot of water. It is my drink of choice. I drink filtered tap water. I will purchase water, however, filtered tap water is as good and it's almost free. On occasion, I'll add some flavor with a lemon/lime or some mint from my garden. This time of year (Spring/Summer) mint grows like a weed.
I won't mention water each day. Just assume, I drink a lot.
Myth buster: You've probably read that you should drink eight glasses of water per day. It's not necessary. Listen to your body - if you're thirsty, drink.
I won't mention water each day. Just assume, I drink a lot.
Myth buster: You've probably read that you should drink eight glasses of water per day. It's not necessary. Listen to your body - if you're thirsty, drink.
Juice and other Drinks with Calories
I do not drink any liquids that have calories. Yes, that includes OJ. If you are consuming liquids with calories, they can quickly add up. And, they do not provide the feeling of satiety. I consider those empty calories. If you drink sugared soda (Coke/Pepsi, etc.), you might want to think of those as "liquid candy". Here's my blog post about sugared soda.
As you will see during the fourteen days, there is an exception to this rule. It's called beer. For me, in the hot weather, there's nothing like a cold one.
As you will see during the fourteen days, there is an exception to this rule. It's called beer. For me, in the hot weather, there's nothing like a cold one.
Breakfast Day Two - Banana and Peanut Butter Wrap
I'm rushing off to exercise. So, I need a quick meal. This is it. This is also great for a snack.
A high-fiber wrap (12 grams) loaded with protein (peanut butter) and a healthy fruit. Because of the fiber and protein, this will keep me full until lunch.
To bring out the natural sweetness of the banana, mash it! Then put in microwave for 25-seconds. Delicious.
Here's a tip: This type of a meal is so sweet that it reduces the desire for candy, cake, cookies, and ice cream. I know that's hard to believe, but until you try it, you'll never know.
A high-fiber wrap (12 grams) loaded with protein (peanut butter) and a healthy fruit. Because of the fiber and protein, this will keep me full until lunch.
To bring out the natural sweetness of the banana, mash it! Then put in microwave for 25-seconds. Delicious.
Here's a tip: This type of a meal is so sweet that it reduces the desire for candy, cake, cookies, and ice cream. I know that's hard to believe, but until you try it, you'll never know.
Genes load the gun, but lifestyle pulls the trigger. - Dr. Caldwell Esselstyn
Exercise - Weight Training and Elliptical Trainer
I try to do weight training three times per week. I have found weight training to be the best exercise for me. If you are not weight training, try it. You might like it. I've become addicted. There are so many health benefits -- increased bone density is a major benefit. As we age, we lose bone density. And, the ladies tend to lose it at an earlier age than men (sorry). That's why you see so many osteopenia/osteoporosis drug ads directed at females. Sorry Sally (Fields), there is a better way.
I did 25 minutes on the Elliptical trainer and burned about 300 calories. If you are indulging in fast food and other junk food, do the math. You'll find that it will take about 2 hours to burn off a typical fast food meal (burger, fries, soda). In other words, if you eat a lot of fast food and junk food, it's impossible to burn off those calories.
Here's a tip: If you have been told by your doctor that you have osteopenia, I recommend listening to this NPR broadcast. Here's the scoop: After I listened to it, I had my wife talk to her doc about getting off the osteopenia drug she was on. She no longer takes it.
I did 25 minutes on the Elliptical trainer and burned about 300 calories. If you are indulging in fast food and other junk food, do the math. You'll find that it will take about 2 hours to burn off a typical fast food meal (burger, fries, soda). In other words, if you eat a lot of fast food and junk food, it's impossible to burn off those calories.
Here's a tip: If you have been told by your doctor that you have osteopenia, I recommend listening to this NPR broadcast. Here's the scoop: After I listened to it, I had my wife talk to her doc about getting off the osteopenia drug she was on. She no longer takes it.
Lunch Day Two - Fruit Smoothie
I usually reserve fruit smoothies for breakfast, but not today. This smoothie has the following: 2 apples, 1 banana, 1 orange, a handful of frozen blueberries, ice, 100% Whey protein, and a little water for consistency.
In addition to getting a tremendous amount of fruit, a side benefit is that it is very sweet. My experience has been that by eating a fruit smoothie, I don't have the desire for other sweets (ice cream, candy, cookies, cakes). I can't guarantee that for everyone, but it works for me.
In regard to added sugars, I avoid them like the plague. Since I avoid sugar and my taste buds are more sensitive to flavors, I have noticed that restaurants use sugar in unexpected places. For example, I can taste it in pizza. Go figure.
In addition to getting a tremendous amount of fruit, a side benefit is that it is very sweet. My experience has been that by eating a fruit smoothie, I don't have the desire for other sweets (ice cream, candy, cookies, cakes). I can't guarantee that for everyone, but it works for me.
In regard to added sugars, I avoid them like the plague. Since I avoid sugar and my taste buds are more sensitive to flavors, I have noticed that restaurants use sugar in unexpected places. For example, I can taste it in pizza. Go figure.
Snack - Fiber Bar
In a "prior life", I would have snacked on Peanut M&Ms (480 calories and 11 teaspoons of sugar). This snack has 160 calories and since it is loaded with fiber provides the feeling of satiety.
Here's a tip: Try to keep your snacks in the 100 - 200 calorie range. However, I do not recommend those 100 calorie packs that are sold in the store. It's processed food and will not fill you up. Most likely, you'll desire another bag or two.
Here's a tip: Try to keep your snacks in the 100 - 200 calorie range. However, I do not recommend those 100 calorie packs that are sold in the store. It's processed food and will not fill you up. Most likely, you'll desire another bag or two.
Snack - Raw Almonds
Loaded with fiber and protein, this healthy snack also provides the feeling of satiety. It's also loaded with calories. So, a handful is enough.
I always have almonds in my car. Once again, if I'm hungry, I eat 'em.
I always have almonds in my car. Once again, if I'm hungry, I eat 'em.
Before Dinner a Bottle of Cerveza
My favorite beer - Blue Moon topped off with an orange slice.
You might be thinking: "Why don't you drink light beer?" Simple answer: Light beer tastes terrible and has no flavor. When I drink beer, I want the real deal.
On another note, I believe we have been brainwashed by the concept of "low-fat". Typically, I will not eat a product that boasts low fat. For example, peanut butter. I go "full bore" with the fat. Here's the simple reason: By taking fat out of a product, they have reduced the flavor. To replace the fat, oops, they add sugar and salt. So, give me the fat (flavor) and hold the sugar and salt.
You might be thinking: "Why don't you drink light beer?" Simple answer: Light beer tastes terrible and has no flavor. When I drink beer, I want the real deal.
On another note, I believe we have been brainwashed by the concept of "low-fat". Typically, I will not eat a product that boasts low fat. For example, peanut butter. I go "full bore" with the fat. Here's the simple reason: By taking fat out of a product, they have reduced the flavor. To replace the fat, oops, they add sugar and salt. So, give me the fat (flavor) and hold the sugar and salt.
As a population, we cut dietary fat in a rather dysfunctional way, and we grew even fatter. - Dr. David L. Katz
Dinner Day Two - Salmon
I enjoy fish and homemade Salmon is one of my favorites. Be sure to purchase the wild Salmon. The farm-raised Salmon are not fed their natural food and are artificially colored. Welcome to the world of factory farming.
A simple salad: cucumbers and tomatoes with balsamic dressing. As a side vegetable: Sauted Broccoli with garlic. In a word, delicious.
There was leftover Salmon. So, be on the lookout for a Salmon omelette for breakfast. That will be a treat.
A simple salad: cucumbers and tomatoes with balsamic dressing. As a side vegetable: Sauted Broccoli with garlic. In a word, delicious.
There was leftover Salmon. So, be on the lookout for a Salmon omelette for breakfast. That will be a treat.
Snack - Fiber Bar
There it is again ... my fiber bar. While I don't count my fiber gram consumption, the more the better. As one specialist in childhood obesity stated: "Fiber is your friend."
It's estimated that the average American consumes 15 grams of fiber per day. Dr. Neal Barnard recommends 40. He also says for every additional 14 grams of fiber consumed per day, you will consume 10% fewer calories. If that's true, and you eat 40 as opposed to 15, you will consume about 400 fewer calories per day. Yes, fiber is your friend.
It's estimated that the average American consumes 15 grams of fiber per day. Dr. Neal Barnard recommends 40. He also says for every additional 14 grams of fiber consumed per day, you will consume 10% fewer calories. If that's true, and you eat 40 as opposed to 15, you will consume about 400 fewer calories per day. Yes, fiber is your friend.
I'm always "hunting and gathering" new foods to eat. After this fourteen day log was completed, I discovered the joys of Quinoa. If you've never indulged, you might want to try it. Here's one of my recipes.
Breakfast Day Three - Salmon Omelette
I used last night's leftover Salmon for this omelette. The omelette has three eggs, mixed veggies, and of course, the Salmon. You might be thinking, that's one huge omelette. You are correct. As I mentioned earlier, I do want to bust the myth of "Eat Less, Exercise More".
Since I changed my lifestyle, I have lost weight and gained health. No doubt, I eat more. By more, I mean more frequently and greater quantity. That is the wonderful and amazing thing about eating healthy real food ... You can eat so much more. And ... everything tastes great!
Here's one tip for folding the perfect omelette. Place a paper towel over half the plate (see photo below). Place half the egg on the paper towel and the other half on the plate. Add the ingredients and fold - easy and beautiful.
Since I changed my lifestyle, I have lost weight and gained health. No doubt, I eat more. By more, I mean more frequently and greater quantity. That is the wonderful and amazing thing about eating healthy real food ... You can eat so much more. And ... everything tastes great!
Here's one tip for folding the perfect omelette. Place a paper towel over half the plate (see photo below). Place half the egg on the paper towel and the other half on the plate. Add the ingredients and fold - easy and beautiful.
Exercise - Elliptical Trainer
While I might not exercise every day, my motto is: Everyday is training day. I found that t-shirt at Target and I bought four of them.
I like that saying so much that I bought the domain name ... www.EveryDayIsTrainingDay.com. I've also purchased a wrist band that says it. If you want one, let me know.
Today, I used the Elliptical trainer for 30 minutes.
Here's one tip: When running your daily errands, park far away from the store and walk. Even though you might exercise frequently, there's a good chance that you are sedentary most other times (sitting behind a desk and staring at a computer monitor). A recent study reports that even active people are at rest for too many hours a day.
I like that saying so much that I bought the domain name ... www.EveryDayIsTrainingDay.com. I've also purchased a wrist band that says it. If you want one, let me know.
Today, I used the Elliptical trainer for 30 minutes.
Here's one tip: When running your daily errands, park far away from the store and walk. Even though you might exercise frequently, there's a good chance that you are sedentary most other times (sitting behind a desk and staring at a computer monitor). A recent study reports that even active people are at rest for too many hours a day.
Lunch Day Three
No lunch today. For me, this almost never happens. However, being satiated from breakfast lasted much longer than I anticipated. I'll just have some small snacks prior to dinner.
By the way, I do not recommend skipping lunch.
By the way, I do not recommend skipping lunch.
Snack - Toasted Ezekiel Bread (Cinnamon Raisin)
If you have not tried Ezekiel Bread, give it a whirl. The first ingredient: Organic Sprouted Whole Wheat. At only 80 calories per slice and loaded with fiber and protein, this delicious bread is like having a dessert. I don't eat much sugar. So, any time I eat something that is sweet, to me, it tastes incredibly sweet.
I'm not counting calories, however, two slices fits nicely in my recommendation of 100 - 200 calories for a snack.
I'm not counting calories, however, two slices fits nicely in my recommendation of 100 - 200 calories for a snack.
While maintaining a healthy eating lifestyle, can you eat French toast? Take a look!
Snack - Raw Almonds
Well, I'm in the car and in my passenger seat are my raw almonds. I'm a little hungry. So, I ate a handful.
Dinner Day Three - Dining Out at a Pizza Restaurant
No pictures for dinner. When I go out, I leave the cell phone at home.
No matter which restaurant you go to, here's what you need to know: Let the sirens ring. You have just entered a danger zone. All restaurants serve food that's loaded with salt, sugar, and fat. The portions are huge and the calories are over the top.
That being said, part of living a healthy lifestyle is being social. So, while I enjoy home-cooked food more than most restaurants, dining out is, of course, part of our culture and my routine.
I did hear this stat recently. In regard to dining out, annually, we spend about ten-times more money today than in the 1950s (that figure is inflation-adjusted). That's probably one reason (there are many) for the obesity epidemic.
No matter which restaurant you go to, here's what you need to know: Let the sirens ring. You have just entered a danger zone. All restaurants serve food that's loaded with salt, sugar, and fat. The portions are huge and the calories are over the top.
That being said, part of living a healthy lifestyle is being social. So, while I enjoy home-cooked food more than most restaurants, dining out is, of course, part of our culture and my routine.
I did hear this stat recently. In regard to dining out, annually, we spend about ten-times more money today than in the 1950s (that figure is inflation-adjusted). That's probably one reason (there are many) for the obesity epidemic.
Larry David Understands Huge Portions
What’s with the small plate? Such a tiny plate? It’s what my grandmother used to eat from. - Larry David
There are three big issues related to portions:
For more details, take a look at the National Heart, Lung, and Blood Institute's site - Do you know how food portions have changed in twenty years?
There are three big issues related to portions:
- Restaurant Servings - Typically huge
- Plate Size - Your plate is 20% larger than your grandma's
- Food Items - One example: Today's bagel is about 350 calories. A bagel purchased in the 80s was about 150 calories. Most foods have been supersized.
For more details, take a look at the National Heart, Lung, and Blood Institute's site - Do you know how food portions have changed in twenty years?
Snack - Fiber Bar
You're probably tired of seeing this snack, however, I enjoy it. It tastes like a dessert, and fiber is my friend.
Breakfast Day Four - *Fiber One Cereal with Fruit and Skim Milk
When I was in a weight loss mode, this breakfast was a staple. I usually had it with Almond milk. Weighing in at 250 calories, over 30 grams of fiber, and loaded with real fruit, this healthy breakfast will create the feeling of satiety. The reason: fiber!
Some food advocates will tell you that Fiber One has some "bad" additives in it. However, I'll quote Robyn O'Brien on this one: "Don't let perfect be the enemy of good."
One thing that I have found: Since the fruit in this breakfast (and other meals) is so sweet, I have lost the desire/need to have very sweet desserts (ice cream, cookies, cake, etc.). Ironically, I used to be called the Cookie Monster. However, I don't even miss them.
Here's a tip: If you are trying to lose weight, during the day, eat Fiber One as a snack. You'll find that 60 calories of Fiber One equals a snack that will satisfy you.
*If you'd like a high-fiber cereal that is a little more natural, try Uncle Sams. I purchase it at Trader Joe's.
Some food advocates will tell you that Fiber One has some "bad" additives in it. However, I'll quote Robyn O'Brien on this one: "Don't let perfect be the enemy of good."
One thing that I have found: Since the fruit in this breakfast (and other meals) is so sweet, I have lost the desire/need to have very sweet desserts (ice cream, cookies, cake, etc.). Ironically, I used to be called the Cookie Monster. However, I don't even miss them.
Here's a tip: If you are trying to lose weight, during the day, eat Fiber One as a snack. You'll find that 60 calories of Fiber One equals a snack that will satisfy you.
*If you'd like a high-fiber cereal that is a little more natural, try Uncle Sams. I purchase it at Trader Joe's.
Exercise - Run
Nope; Didn't run with Rocky today, but I did have fun running in Philly (beautiful city).
I usually run 3 - 5 miles. That's plenty for a healthy lifestyle. In the past, I ran a marathon, however, too many people sustain injuries. I'm in this for health and I try to avoid injuries. So far, so good.
Tip: Identify an exercise that you enjoy. I like hiking, biking, kayaking, running, and weight training. If you're not doing any exercise, open your front door and go for a walk.
I usually run 3 - 5 miles. That's plenty for a healthy lifestyle. In the past, I ran a marathon, however, too many people sustain injuries. I'm in this for health and I try to avoid injuries. So far, so good.
Tip: Identify an exercise that you enjoy. I like hiking, biking, kayaking, running, and weight training. If you're not doing any exercise, open your front door and go for a walk.
You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients. Julia Child
Lunch Day Four - Salsa Chicken with Brown Rice
My "famous" Salsa Chicken. This dish has a Roasted Garlic Salsa (Trader Joe's) with sun dried tomatoes, mushrooms, artichokes, and pepper. The side dish is brown rice. To pump up the flavor of the rice, I added a tablespoon of Spicy, Smoky Peach Salsa (available at Trader Joe's).
This is easy to bring to the office. If you have a microwave, just nuke it for about two minutes.
Contrary to popular belief, eating a healthy diet is not expensive nor is it time-consuming to prepare. That's another set of myths that I bust.
This is easy to bring to the office. If you have a microwave, just nuke it for about two minutes.
Contrary to popular belief, eating a healthy diet is not expensive nor is it time-consuming to prepare. That's another set of myths that I bust.
Snack - Spiced Garbanzo Beans
This is a homemade treat that I saw on the Food Network. For me, this serves as a good lesson about being flexible. The reason: I don't like raw garbanzo beans. However, when watching the Food Network, the "chef" stated that they are delicious. So, I figured that I would try it out. In fact, they are delicious. This size bowl (3 15-ounce cans) will last about five days.
You can see the ingredients and recipe here.
P.S. My son loves 'em. So, I usually make an extra batch for him.
You can see the ingredients and recipe here.
P.S. My son loves 'em. So, I usually make an extra batch for him.
Dinner Day Four - Lemon, Garlic, White Wine Tilapia
Another simple and delicious dish to make. Side veggies: Brussel Sprouts mixed with onions and peppers.
One more myth that I would like to bust: Eating food that promotes health is expensive. This meal, including vegetable, comes in at about $5.00 per person.
One more myth that I would like to bust: Eating food that promotes health is expensive. This meal, including vegetable, comes in at about $5.00 per person.
Snack - Fiber Bar
Sorry, but I do enjoy my fiber bars.
Here's one more myth I would like to bust: You can snack any time of day. If you want something at 11:00pm or 3:00am, go for it. To repeat my motto: "If I'm hungry, I eat."
The time of day that you eat, does not matter. What's important is the amount of calories that you consumed and burned.
Here's one more myth I would like to bust: You can snack any time of day. If you want something at 11:00pm or 3:00am, go for it. To repeat my motto: "If I'm hungry, I eat."
The time of day that you eat, does not matter. What's important is the amount of calories that you consumed and burned.
Snack Day Five - Peanut Butter on Toasted Cinnamon Raisin Ezekial Bread
I'm rushing off for a weight training session. So, to get a little bit of energy, I'm having this small snack. The peanut butter is loaded with protein.
Here's a tip about low fat. Beware of labels that state "low fat". Read my blog post about it.
Here's a tip about low fat. Beware of labels that state "low fat". Read my blog post about it.
Exercise - Weight Training
My favorite exercise: Weight training. If you're not doing weight training, I highly recommend it. As we age, we lose bone density. Many females will be told they need to go on a prescription drug for this. No doubt, you'll feel a lot better with a little weight training.
About nine years ago, my doc told me I had the back of an 85-year-old. At the time, I was 47. I have degenerative disc disease. It's actually not a disease. As we age, we lose the cushioning between our discs. Bottom-line: Now at age 56, I'm in better shape than I was in my 20s. Of course, there are many diseases that require medical attention, however, many can be avoided by lifestyle change (food and exercise).
If you think you're too busy, this is what you need to know. For positive health results, you only have to train twice a week (two 30 minute sessions). Can you spare one hour a week for your health? The choice is yours.
About nine years ago, my doc told me I had the back of an 85-year-old. At the time, I was 47. I have degenerative disc disease. It's actually not a disease. As we age, we lose the cushioning between our discs. Bottom-line: Now at age 56, I'm in better shape than I was in my 20s. Of course, there are many diseases that require medical attention, however, many can be avoided by lifestyle change (food and exercise).
If you think you're too busy, this is what you need to know. For positive health results, you only have to train twice a week (two 30 minute sessions). Can you spare one hour a week for your health? The choice is yours.
Snack - Hummus Wrap
I didn't have time for breakfast. So, this second morning snack will have to hold me over until lunch. Because of the fiber (14 grams), it will. This healthy snack comes in around 160 calories. Of course, it's easy to make. It took about one minute.
This snack is another example of something that is easy to take to the office.
This snack is another example of something that is easy to take to the office.
Lunch Day Five - Dining Out at a Diner
As I said, when dining out, my rule: No cell phones. So, no picture of my meal.
This diner serves huge portion sizes. I ordered a Tuna Fish Sandwich. Usually, I order a side of fruit. However, today, I let it come with French fries. Here's a couple of things to note. While I could have eaten the entire sandwich, I ate half and took the other half home. Now I have leftovers. Maybe, that will be lunch tomorrow. Like I always say: Healthy eating is not expensive. So, this $9 lunch, just became a $4.50 lunch ($4.50 each day).
As for the fries, I rarely eat them. Today, I ate about five French fries. When you get used to eating a healthy diet, a small amount of unhealthy food will satisfy. Truth-be-known, since all the food I eat is delicious, I don't miss the fries,
This diner serves huge portion sizes. I ordered a Tuna Fish Sandwich. Usually, I order a side of fruit. However, today, I let it come with French fries. Here's a couple of things to note. While I could have eaten the entire sandwich, I ate half and took the other half home. Now I have leftovers. Maybe, that will be lunch tomorrow. Like I always say: Healthy eating is not expensive. So, this $9 lunch, just became a $4.50 lunch ($4.50 each day).
As for the fries, I rarely eat them. Today, I ate about five French fries. When you get used to eating a healthy diet, a small amount of unhealthy food will satisfy. Truth-be-known, since all the food I eat is delicious, I don't miss the fries,
Snack - Apple
Trite, but maybe true, an apple a day keeps the doc away. When I was in a weight loss mode, I ate a lot of apples. The scoop with apples - low in calories, contains natural sugar that is wrapped in fiber. So, it's sweet and healthy for you.
Speaking of snacks, here are a few others that I recommend.
Speaking of snacks, here are a few others that I recommend.
Food is the most powerful clinical intervention against chronic disease doctors have.
We should be able to write recipes on prescription slips, just like prescription medication.
And every doctor should know how. - Dr. John La Puma
We should be able to write recipes on prescription slips, just like prescription medication.
And every doctor should know how. - Dr. John La Puma
Dinner Day Five - Dining Out at a Hamburger Joint
No, not a fast food joint. I will not eat any fast food. However, once in a while, I do get a "craving" for beef. So, I had a hamburger (without the bun) and a salad with balsamic dressing.
Since I try to have a minimal amount of sugar, ketchup is no longer part of my diet. About 30% of its content is sugar. Instead, my condiment of choice is mustard - no sugar.
Here's a tip: Beware of salad dressing. Most salad dressings are loaded with calories and sugar. A typical salad dressing contains about 30% sugar.
Since I try to have a minimal amount of sugar, ketchup is no longer part of my diet. About 30% of its content is sugar. Instead, my condiment of choice is mustard - no sugar.
Here's a tip: Beware of salad dressing. Most salad dressings are loaded with calories and sugar. A typical salad dressing contains about 30% sugar.
Snack - Fiber Bar
Yeah, I know, this snack is getting a little boring. However, to me, it tastes great and is loaded with fiber. Any snack I eat, typically, has fiber or protein in it. It creates the feeling of satiety. And, that's key to long-term weight loss success.
Speaking of weight loss, I mentioned earlier, I am not attempting to lose weight. However, in five days, I lost one pound.
Speaking of weight loss, I mentioned earlier, I am not attempting to lose weight. However, in five days, I lost one pound.
Breakfast Day Six - Peanut Butter on Toasted Cinnamon Raisin Ezekial Bread
Today is Saturday. So, I'm off for my morning run. Before going for a run, I need a little bit of energy. Two slices of my favorite bread.
Exercise - Neighborhood Run
I live in a hilly neighborhood. By running every street in the neighborhood, I go 3.25 miles. This is a perfect run ... hills that get the heart pumping.
That picture is from 1992 (Atlanta Half Marathon). I don't have one of me running my neighborhood. So, that one will have to do. Even though that picture is from 19 years ago, I'm in better shape today. That's true for three reasons: I'm a healthy eater, I weigh about 15 pounds less, and I weight train. Lifestyle changes make a huge difference.
Here's a tip: I do not run long distances anymore. While I have no knee problems, I do know many people who do. There's absolutely no reason to overdo any exercise. It could lead to injury. Listen to your body!
One of my goals is to stay away from meds, docs, and hospitals. Over-exercising is a sure prescription that will lead to meds, docs, and possibly surgery.
That picture is from 1992 (Atlanta Half Marathon). I don't have one of me running my neighborhood. So, that one will have to do. Even though that picture is from 19 years ago, I'm in better shape today. That's true for three reasons: I'm a healthy eater, I weigh about 15 pounds less, and I weight train. Lifestyle changes make a huge difference.
Here's a tip: I do not run long distances anymore. While I have no knee problems, I do know many people who do. There's absolutely no reason to overdo any exercise. It could lead to injury. Listen to your body!
One of my goals is to stay away from meds, docs, and hospitals. Over-exercising is a sure prescription that will lead to meds, docs, and possibly surgery.
Exercise is better than any drug or anything else we have for aging. There's no downside.
If this were a drug, it would be the safest, most effective drug in the universe. - Dr. James O. Hill
If this were a drug, it would be the safest, most effective drug in the universe. - Dr. James O. Hill
Food Served at the Inman Park Festival
Across America, every weekend there are festivals. This weekend, I attended the annual Inman Park Festival. At festivals, I enjoy people and food watching. It's a hobby and it keeps me in tune with our food culture. It's fascinating to observe what we eat. The food served at this festival is typical of all festivals ... deep fried candy, funnel cakes, and other "over-the-top" foods that are loaded with fat, sugar, and salt. This is the Western diet.
Related to the Western diet, here's an observation from Michael Pollan: "What an extraordinary achievement for a civilization to develop the one diet that reliably makes its people sick."
We don't have a health care crisis. We have a food crisis that leads us to the disease care system.
Related to the Western diet, here's an observation from Michael Pollan: "What an extraordinary achievement for a civilization to develop the one diet that reliably makes its people sick."
We don't have a health care crisis. We have a food crisis that leads us to the disease care system.
Americans enjoy one of the most luxurious lifestyles on Earth: Our food is plentiful.
Our work is automated. Our leisure is effortless. And it’s killing us. – National Geographic
Our work is automated. Our leisure is effortless. And it’s killing us. – National Geographic
Lunch Day Six - Greek Gyros
Here I am at the Inman Park Festival. What can I possibly eat here? It is a challenge. I could have brought my lunch with me, however, I opted not to. So, looking for the "best" option, I chose the Greek Gyros. Actually, I wan't that hungry. So, I opened up the sandwich and ate the lamb.
Here's a tip: Before going out to a food orgy festival (this includes parties, restaurants, and any place that offers over-the-top choices), have a snack. I do it all the time. Eat more before you go and you will eat less at the food orgy. I snacked on some raw almonds before attending this festival.
Here's a tip: Before going out to a food orgy festival (this includes parties, restaurants, and any place that offers over-the-top choices), have a snack. I do it all the time. Eat more before you go and you will eat less at the food orgy. I snacked on some raw almonds before attending this festival.
Dinner Day Six - Italian Cuisine
Some friends called and wanted us to join them for dinner. We ended up at a local Italian restaurant. As I say when opening the door of any restaurant: "You have just entered a danger zone." Of course, I am referring to calories, fat, sugar, salt, and portion sizes.
Tonight's dinner - a simple pasta dish with tomato basil sauce.
I love spaghetti. No doubt, it can be loaded with calories and lots-o-carbs. At home, you might want to substitute pasta with spaghetti squash. While I don't find it as satisfying as pasta, it's very good.
Tonight's dinner - a simple pasta dish with tomato basil sauce.
I love spaghetti. No doubt, it can be loaded with calories and lots-o-carbs. At home, you might want to substitute pasta with spaghetti squash. While I don't find it as satisfying as pasta, it's very good.
Breakfast Day Seven - Hardboiled Eggs
This was actually meant to be a pre-run snack. However, I didn't have time to run. So, breakfast consisted of two hardboiled eggs - 12 grams of protein and only 140 calories.
Lunch Day Seven - Veggie Hummus Wrap
For many reasons, this is one of my favorite meals. It's easy to make, It tastes incredible, it's loaded with veggies, and it creates the feeling of satiety. In addition to all those reasons, this dish can be breakfast, lunch, dinner, or a snack. You can also make it in advance and eat it the next day. My daughter thinks it tastes better on day two.
Of course the picture is not of the wrap. Here I'm cooking the veggies. Some people prefer the veggies uncooked. Either way, it's delicious. This amount of veggies made five wraps. We're going boating today and this will be our lunch.
Of course the picture is not of the wrap. Here I'm cooking the veggies. Some people prefer the veggies uncooked. Either way, it's delicious. This amount of veggies made five wraps. We're going boating today and this will be our lunch.
Snack - Tomato, Mozzarella Cheese, and Basil with Balsamic Vinaigrette
I was craving this snack. Craving served!
Dinner Day Seven - Turkey/Sun Dried Tomato "Hot Dogs"
Sorry, no picture. These are not hot dogs (don't eat those anymore), but they look like 'em. Not my typical "health food", however, tonight, my wife wanted 'em cooked on the grill. After a long day of boating, I wasn't too hungry. I threw 'em on the grill. A few minutes later, dinner served.
I try to stay away from processed foods. So, I wouldn't recommend this dinner. However, it does come from Trader Joe's. So, it's probably better than other store-bought concoctions.
I try to stay away from processed foods. So, I wouldn't recommend this dinner. However, it does come from Trader Joe's. So, it's probably better than other store-bought concoctions.
When you eat healthy, it’s not about living longer. It’s about living better.
You feel so much better so quickly. - Dr. Dean Ornish
You feel so much better so quickly. - Dr. Dean Ornish
Breakfast Day Eight - Fruit Smoothie
After reviewing the past seven days of healthy eating, I observed that I wasn't eating a substantial amount of fruit. So, today's breakfast is a fruit smoothie.
Tip: I wouldn't consider a fruit smoothie that is purchased at one of the national chains to be a healthy choice. Typically, it's loaded with added sugar (sometimes called turbinado) and most likely it's not fresh fruit.
Homemade fruit smoothies are naturally sweet. So, there should not be any need to add sugar.
Tip: I wouldn't consider a fruit smoothie that is purchased at one of the national chains to be a healthy choice. Typically, it's loaded with added sugar (sometimes called turbinado) and most likely it's not fresh fruit.
Homemade fruit smoothies are naturally sweet. So, there should not be any need to add sugar.
Lunch Day Eight - Veggie Hummus Wrap
Leftovers are grand. From yesterday's batch, I had one veggie wrap leftover. Zapped it in the microwave for 25 seconds and had a delicious no effort lunch.
As a stated earlier: "Pack it." Prepare a meal in advance and take it to the office. Hey, that's another way to save money. You passed on going to a restaurant for lunch.
As a stated earlier: "Pack it." Prepare a meal in advance and take it to the office. Hey, that's another way to save money. You passed on going to a restaurant for lunch.
Snack - Apple
As I stated this morning, I have not been eating enough fruit. So, this afternoon's snack is an apple. I stopped by the fruit and veggie stand and also purchased Tangelos. They're only in season for a short period of time. They are delicious. Once again, eat with the season.
As you can see by this old picture, I'm looking forward to my veggie garden produce. It won't be long before it starts producing. There's nothing like fresh veggies from your own garden. Just pick some Cherry Tomatoes and pop 'em in your mouth. They're as sweet as candy!
As you can see by this old picture, I'm looking forward to my veggie garden produce. It won't be long before it starts producing. There's nothing like fresh veggies from your own garden. Just pick some Cherry Tomatoes and pop 'em in your mouth. They're as sweet as candy!
Dinner Day Eight - Grilled Salmon and Corn
Heart healthy? That's what we have been led to believe. However, recently I heard Dr. Neal Barnard (a vegan and author of a book about reversing Type II Diabetes) state that it's not good for us. It has to do with unhealthy fats and Omega 6 fatty acid.
This is one of the problems about living a healthy lifestyle. Research, opinions, and information often conflicts and confuses. With all the research I have done, I do not believe that being a vegan is the one-and-only methodology for leading a healthy lifestyle.
Based on all my research and my own health statistics, I have chosen a lifestyle that works for me. Of course, it will work for most other people too. By plugging my health stats into this calculator, it determined that I have a 3% risk of heart attack in the next ten years. That's a stat that I can live with.
This is one of the problems about living a healthy lifestyle. Research, opinions, and information often conflicts and confuses. With all the research I have done, I do not believe that being a vegan is the one-and-only methodology for leading a healthy lifestyle.
Based on all my research and my own health statistics, I have chosen a lifestyle that works for me. Of course, it will work for most other people too. By plugging my health stats into this calculator, it determined that I have a 3% risk of heart attack in the next ten years. That's a stat that I can live with.
Our bodies have a remarkable ability to begin healing themselves
if we simply stop doing what's causing the problem. - Dr. Dean Ornish
if we simply stop doing what's causing the problem. - Dr. Dean Ornish
Snack Day Nine - Banana
I'm rushing off for a weight training session. So, I grabbed a banana and ran off to exercise.
Exercise - Weight Training
If you are not weight training and need some convincing, watch this video. It discusses many of the benefits. Don't worry; no heavy lifting required.
The above-mentioned video convinced me to do weight training. And I'm lovin' it.
The above-mentioned video convinced me to do weight training. And I'm lovin' it.
Breakfast Day Nine - Fiber One Cereal with Fruit and Skim Milk
As I stated yesterday, I didn't think I was eating enough fruit. So, I loaded this morning's breakfast with a lot of fruit. The great thing about eating a lot fruit and veggies too - you can eat almost an unlimited amount.
Because of the fruit, this meal is very sweet. Thus, it reduces the desire to eat cake, candy, and ice cream. Try it, you might find that it works for you.
Because of the fruit, this meal is very sweet. Thus, it reduces the desire to eat cake, candy, and ice cream. Try it, you might find that it works for you.
Lunch Day Nine - Canned Wild Salmon, Corn Salsa, and Brown Rice
I love Salmon. This combo dish tastes great and it's inexpensive. Most health food advocates believe that healthy eating is expensive. It's not. This meal cost about $3.75.
Wow. that's competitive with a fast food joint. I do not buy into the "party-line" that foods that promote health are expensive.
Wow. that's competitive with a fast food joint. I do not buy into the "party-line" that foods that promote health are expensive.
Snack - Two Tangelos
It's Tangelo season and I love 'em. I purchased them at my local fruit and veggie stand. I had two of them and they are delicious.
Dinner Day Nine - Sushi
Typically, I get my sushi at a sushi restaurant - love sushi. However, tonight I am babysitting for my magnificent grandchild (5-months old). I'm at my local supermarket that has an onsite sushi chef. I purchased pre-made sushi - a mistake. Bottomline: One of the rolls was loaded with mayo. Since mayo is not on my menu anymore (lots of fat and loaded with calories), it was an unwelcome surprise.
Two things to note about the mayo: Americans love the taste of fat, however, once you back off certain foods/flavors and try them again, they don't taste very good. The problem is: We have been raised on a lot of salt, sugar, and fat. Yep, it tastes great. But, once you reduce these items from your diet, your palate changes. Hard to believe, but true.
If you're interested, in regard to the issue of food manipulation and fat, sugar, and salt, a good book to read: The End of Overeating by Dr. David Kessler. It's interesting and amazing how our food is "doctored" to make us love it and ultimately become addicted to it. There isn't a conspiracy. It's big business (food companies) doing business.
Two things to note about the mayo: Americans love the taste of fat, however, once you back off certain foods/flavors and try them again, they don't taste very good. The problem is: We have been raised on a lot of salt, sugar, and fat. Yep, it tastes great. But, once you reduce these items from your diet, your palate changes. Hard to believe, but true.
If you're interested, in regard to the issue of food manipulation and fat, sugar, and salt, a good book to read: The End of Overeating by Dr. David Kessler. It's interesting and amazing how our food is "doctored" to make us love it and ultimately become addicted to it. There isn't a conspiracy. It's big business (food companies) doing business.
Breakfast Day Ten - Tangelo
I'm working early this AM and have not had a chance to make breakfast. So, a quick snack - a Tangelo. Hopefully, I'll get a chance for a real breakfast.
Well, I got busy. So, this ended up as my breakfast. As a surprise to me, it sustained me until lunch.
Well, I got busy. So, this ended up as my breakfast. As a surprise to me, it sustained me until lunch.
Exercise - Elliptical Trainer for 30 Minutes
The cartoon says it all. No need to add any commentary. Other than, this is a cartoon by the talented Jonny Hawkins. He did all the cartoons that are in my book. A big thank you to Jonny for making my book fun.
Snack - Edamame
It looks like this is going to be more of a snack day than eating "full-blown" meals. Edamame is an amazing snack. It's packed with protein and fiber which provides the feeling of satiety. The entire package weighs in at a 360 calories. For a snack, eat half of it and you're at a mere 180 calories.
For me, edamame is usually a Winter treat. However, it can be eaten any time of year.
For me, edamame is usually a Winter treat. However, it can be eaten any time of year.
Spice up your Edamame dish with this simple recipe.
Snack - Apple
As it turns out, it looks like I'm only going to be able to have snacks prior to dinner - a very rare occurrence, but a good learning experience.
So, in the same day (today), I read:
So, in the same day (today), I read:
- Apples are high in acid, are surprisingly hard on your teeth enamel. While a daily apple may keep the doctor away, the acid might keep your dentist on speed dial. Eating apples is fine, just be sure to rinse your mouth with water or mouthwash shortly after.
- A recent study demonstrated that apples reduce LDL (bad cholesterol).
Dinner Day Ten - Filet Mignon with Onions and Corn
It's grilling season. So, tonight's dinner was made on the grill.
I'm not a frequent meat eater and I do believe eating less meat is part of a healthy lifestyle (sorry Paleo and low-carb fans), but on occasion, I do enjoy a nice piece of meat. Interestingly, this portion size (8 ounces) is about 400 calories. Not too bad.
As I was eating it, I did remark to my wife that while the filet was good, I don't really miss eating meat. And, that's a good thing.
Beverage with tonight's meal ... a brewski.
I'm not a frequent meat eater and I do believe eating less meat is part of a healthy lifestyle (sorry Paleo and low-carb fans), but on occasion, I do enjoy a nice piece of meat. Interestingly, this portion size (8 ounces) is about 400 calories. Not too bad.
As I was eating it, I did remark to my wife that while the filet was good, I don't really miss eating meat. And, that's a good thing.
Beverage with tonight's meal ... a brewski.
Breakfast Day Eleven - Black Bean and Veggie Scrambled Eggs
Today is Cinco de Mayo. So, in the spirit of the day, I decided to have black beans. I added some veggies and had a delicious breakfast that is packed with protein and fiber. As you already know, fiber and protein provide the feeling of satiety. When it comes to dieting, they truly do the trick.
I read this today: "Lowered colon cancer risk is associated with black bean intake in some research." As I've stated before, I ignore the research of the day.
It's already known that eating fruits and vegetables are good for us. This will be hard to swallow, but the experts don't know all the inner-workings of all fruits, veggies, and legumes. Just eat them, enjoy them, and know that they are good for you. As I've stated before and will state again, what we don't eat is as important as what we do eat. In other words, stay away from The Main Street Diet.
I read this today: "Lowered colon cancer risk is associated with black bean intake in some research." As I've stated before, I ignore the research of the day.
It's already known that eating fruits and vegetables are good for us. This will be hard to swallow, but the experts don't know all the inner-workings of all fruits, veggies, and legumes. Just eat them, enjoy them, and know that they are good for you. As I've stated before and will state again, what we don't eat is as important as what we do eat. In other words, stay away from The Main Street Diet.
Lunch Day Eleven - Chicken Salad Wrap
Here's something I would like you to consider. When you have a sandwich, instead of using two slices of bread (approximately 200 calories) replace it with a high fiber wrap (70 calories). If you do that, with very little effort, you just saved 130 calories. In addition, this is a high fiber wrap (12 grams). This will assist in giving you the feeling of satiety.
No tricks, no magic, it just works. It couldn't get any easier.
No tricks, no magic, it just works. It couldn't get any easier.
Dinner Day Eleven - Cinco de Mayo at a Mexican Restaurant
Two beers and a combo platter of three tacos: Brisket, Shrimp, and Fish on flour tortillas filled and served with Mexican rice, beans, lettuce, sour cream, and pico de gallo on the side.
While not the healthiest meal, it will do for Cinco de Mayo. While I enjoy Mexican food, typically the chips and cheese served with most dishes are over-the-top. Always remember, when you walk into any restaurant, the sirens should be going off in your head: You have just entered a danger zone. Proceed with caution.
While not the healthiest meal, it will do for Cinco de Mayo. While I enjoy Mexican food, typically the chips and cheese served with most dishes are over-the-top. Always remember, when you walk into any restaurant, the sirens should be going off in your head: You have just entered a danger zone. Proceed with caution.
Breakfast Day Twelve - Banana and Peanut Butter Wrap
Here's a picture of the wrap that I use. The benefits: Low in calories (70) and high in fiber (12 grams). As you can see from previous days, I use it for sandwiches and any type of wrap.
Eating a bagel and eating a cup of sugar may taste different,
but metabolically they are no different. - Dr. David Ludwig
but metabolically they are no different. - Dr. David Ludwig
Exercise - Weight Training
I cannot emphasize enough the importance of weight/strength training. It's not just about the way you look, although that is a nice side benefit.
This is a sample workout sheet that presents the "essentials". I don't do all of these, however, this is a very good overview.
The "King of all exercises" is the squat. The good news: You can do these at home and you don't even need weights. To get an idea about the squat, check out this website: Twohundredsquats.com - look Ma, no weights.
This is a sample workout sheet that presents the "essentials". I don't do all of these, however, this is a very good overview.
The "King of all exercises" is the squat. The good news: You can do these at home and you don't even need weights. To get an idea about the squat, check out this website: Twohundredsquats.com - look Ma, no weights.
Snack - Hummus Wrap
It amazes me that my breakfast (Banana and Peanut Butter Wrap) sustains me for so long. Here it is 1:00pm and I'm not that hungry. So, it's snack time.
Hummus has such a strong and wonderful flavor. I believe it reduces the desire/need for cheese, mayo, or other items that could derail a diet.
Since this wrap has 12 grams of fiber, I feel certain this will be my lunch.
I'll be on the golf course tomorrow. So, I'll probably take along a couple of veggie/hummus wraps. I'll be eating that while my best friend is eating Snicker's bars. And, he wonders why he's 40 pounds overweight.
Hummus has such a strong and wonderful flavor. I believe it reduces the desire/need for cheese, mayo, or other items that could derail a diet.
Since this wrap has 12 grams of fiber, I feel certain this will be my lunch.
I'll be on the golf course tomorrow. So, I'll probably take along a couple of veggie/hummus wraps. I'll be eating that while my best friend is eating Snicker's bars. And, he wonders why he's 40 pounds overweight.
Snack - Cantaloupe
In a word: delicious. Another sweet treat that aids in reducing the desire for ice cream, candy, and cookies. Bottomline: All fruit does that because it's sweet ... fortunately, naturally and typically has fiber too.
Snack - Raw Almonds
As I stated earlier, there's always almonds in my car. So, a handful today assisted with satiety. Every time I have a snack, I'm always thinking satiety. It must have properties that provide the feeling of being full.
Candy, ice cream, cookies, cakes and other junk food might taste great, however, when it comes to satiety, they rate a big fat zero.
Candy, ice cream, cookies, cakes and other junk food might taste great, however, when it comes to satiety, they rate a big fat zero.
Dinner Day Twelve - Veggie with Goat Cheese Omelette
Wasn't in the mood for anything major. So, an omelette "hit the spot". Add a little Goat Cheese for flavor ... delicious.
Tomorrow morning I'll be leaving the house early for a round of golf. So, when I made the veggies, I made enough for a veggie/hummus wrap for lunch.
Tomorrow morning I'll be leaving the house early for a round of golf. So, when I made the veggies, I made enough for a veggie/hummus wrap for lunch.
Breakfast Day Thirteen - Banana and Peanut Butter Wrap
I'm rushing out of the house for the golf match. So, a quick breakfast that I will eat while going to the golf course. This quick and easy breakfast is very filling.
Snacks While Playing Golf
Here's what I packed: An apple, a protein power bar, and raw almonds. I ate them all. Oh yeah, and after the round of golf, a well-deserved brewski.
Tip for Travel
When you make a lifestyle change, you must be prepared. Here's what I do when I travel. I take along a backpack filled with raw almonds, fiber bars, protein bars, cereal, fruit, and a meal for the plane ride. By doing this, I don't have to rely on junk food snacks.
Lunch Day Thirteen - Hummus and Veggie Wrap
As I said, this was pre-made last night during dinner. Take-away message: You can make these the night before for your lunch at the office. One strategy for a healthy lifestyle: Pack it!
Dinner Day Thirteen - Dining Out at a Hamburger Joint
The past two weeks, I've been eating out a lot. As you can tell, nothing fancy - some nice restaurants and some joints. Tonight's dinner ... a hamburger - hold the bun and the fries - with a side of fruit and my favorite beer - Blue Moon.
Breakfast Day Fourteen - Fruit Smoothie
I see a light at the end of the tunnel. It's the last day of tracking "what I eat". Breakfast today is my Kitchen Sink Fruit Smoothie - banana, apple, mixed berries, and 100% Whey Protein.
After having that beef last night, I need some fruit antioxidants to go after the free radicals. Actually, I'm not too concerned about that. My diet/lifestyle consists of a lot of fruits, veggies, and exercise. All my studies and research tells me I'm in a health safe-zone. My stats - BMI and lipids are looking good. And, I'm feelin' great.
I'll be off on my Sunday morning run soon.
After having that beef last night, I need some fruit antioxidants to go after the free radicals. Actually, I'm not too concerned about that. My diet/lifestyle consists of a lot of fruits, veggies, and exercise. All my studies and research tells me I'm in a health safe-zone. My stats - BMI and lipids are looking good. And, I'm feelin' great.
I'll be off on my Sunday morning run soon.
Exercise - A Morning Run
I open the front door and go for a magnificent early morning Spring run. Got hills? Yes. Get that heart pumping? Yes.
If you're not exercising, try it: You might like it.
If you're not exercising, try it: You might like it.
Lunch Day Fourteen - Chicken Salad Wrap
Wrap any lunch around a lot of fiber and you're headed in the right direction.
Here's the scoop: Today, we're boating with six adults and one magnificent baby (my grandson). We're docking at a beach that has a restaurant. Four of the six people are eating restaurant food. I decided to make my own lunch.
Moral of the story: Pack it! At your office, if you eat out frequently, try packing a lunch. Typically, restaurant meals are over-the-top - calories, fat, salt, and sugar.
A few simple lifestyle changes can make a huge difference.
Here's the scoop: Today, we're boating with six adults and one magnificent baby (my grandson). We're docking at a beach that has a restaurant. Four of the six people are eating restaurant food. I decided to make my own lunch.
Moral of the story: Pack it! At your office, if you eat out frequently, try packing a lunch. Typically, restaurant meals are over-the-top - calories, fat, salt, and sugar.
A few simple lifestyle changes can make a huge difference.
When we go boating, we have a very capable Captain Bailey.
Dinner Day Fourteen - Spaghetti Tomato Sauce and Veggies
This morning I saw a segment on the CBS Sunday Morning News about Chef Boy Ardee (a real person). After viewing the segment, I wanted a pasta dish. Of course, it wasn't going to be canned Chef Boy Ardee (owned by ConAgra).
So, I whipped up a nice sauce with a "boat-load" of veggies and poured it over a heaping serving of whole wheat pasta (for a healthier version, try it with zucchini). A satisfying way to end my fourteen days of documenting ... What I eat.
So, I whipped up a nice sauce with a "boat-load" of veggies and poured it over a heaping serving of whole wheat pasta (for a healthier version, try it with zucchini). A satisfying way to end my fourteen days of documenting ... What I eat.
Ken Leebow's Fourteen Day Food and Exercise Log - 2012
Conclusion and Some Thoughts
No doubt, there are many methodologies for eating a healthy diet and maintaining a healthy lifestyle.Some people swear by the Vegan lifestyle others the Paleo (two ends of the spectrum).
However, if you have read the above information, you will find many food items missing. And, no matter what methodology is used - from Vegan to Paleo (and everything in-between), for healthy living, you must omit certain foods. The foods that you omit, are equally important as the foods you eat. So, here's a list of things that I have not eaten during the past fourteen days:
The most important aspect of a healthy diet and lifestyle is to identify one you can stick with. In that regard, you must identify foods that are high in flavor and taste great. This is true because the standard American diet is loaded with flavor (calories too). So, in my case, I have found foods like hummus and sun dried tomatoes (two that come to mind - there are many) that up the flavor. That's what makes it so easy to replace the "bad" foods. It really is that simple.
Can you do it? Of course, you can. However, most likely, your motivation needs to be your long-term health. It does take about 30 - 90 days to get adjusted to a new lifestyle. Once the adjustment is made, it's very easy.
However, if you have read the above information, you will find many food items missing. And, no matter what methodology is used - from Vegan to Paleo (and everything in-between), for healthy living, you must omit certain foods. The foods that you omit, are equally important as the foods you eat. So, here's a list of things that I have not eaten during the past fourteen days:
- Fast Food - I avoid it like the plague. A pox on McDonald's and its brothers and sisters (Wendy's).
- Processed Food - It's easier to omit processed food than I thought. However, my fiber bars and protein bars might pass for processed food.
- Candy, Cookies, Cake, and Ice Cream - Loaded with sugar and trans fat (cookies and cake), it's not on my shopping list.
- Sugar - I avoid it. We eat too much sugar. In large quantities, it is toxic. It's one ingredient that food manufacturers love to use. Other ingredients they love to use - salt and fat. They add to the flavor and subtract from health.
- Sugared Soda or Juices - I live in the "land of Coke" - Atlanta. However, I consider this stuff liquid candy. These are empty calories and do not promote health. Over-consumption of sugar is toxic.
- Fried Food - Rarely eat it. Sure, I ate it in the past.
- Chips (and dip) - Bet you can't eat one chip. There-in lies the problem. If you can eat just a few, maybe okay. But, this is a real danger zone.
- Bread and Cheese - I eat these in limited quantities. Bread has a lot of calories and turns into sugar in your mouth. Cheese is delicious, but loaded with calories.
The most important aspect of a healthy diet and lifestyle is to identify one you can stick with. In that regard, you must identify foods that are high in flavor and taste great. This is true because the standard American diet is loaded with flavor (calories too). So, in my case, I have found foods like hummus and sun dried tomatoes (two that come to mind - there are many) that up the flavor. That's what makes it so easy to replace the "bad" foods. It really is that simple.
Can you do it? Of course, you can. However, most likely, your motivation needs to be your long-term health. It does take about 30 - 90 days to get adjusted to a new lifestyle. Once the adjustment is made, it's very easy.