For
The Love of Your Heart
Cardio Healthy Diets: Low-Fat (10% fat) or
Mediterranean (20% fat)?
Mediterranean-Diet Meals |
The Challenge of Gillinov & Nissen Gillinov & Nissen
stated in their book Heart 411, 2012, that the olive-oil based Mediterranean
diet (20% fat) will have the same impact on heart health and cholesterol
blood values as is claimed for the very-low fat diets proposed by Esselstyn (10% fat) and Ornish.
Esselstyn based his diet on a previously published
study of Asian populations who exhibit no heart disease while eating a pure
plant diet. Ornish followed the same path but
incorporated some of the Mediterranean diet components like fish and avocado.
I am setting out to test the olive-oil based Mediterranean diet after having
been successfully
for over one year on Esselstyn’s diet. Gillinov & Nissen’s Mediterranean Diet Gillinov & Nissen
base their diet on another previously published study of populations around
the Mediterranean Sea who exhibit exemplary good heart health. A similar diet
was tested with positive outcome in a large meta-study. The recommended diet
encompasses: -
lots of olive oil, 2- 5 tablespoons per day, as well
as canola oil, sesame oil, avocado, nuts (a hand-full of almonds and
walnuts), all rich in mono-unsaturated fat, the “good fat”. -
good carbs (simple (sugar) and complex (starch) carbohydrates) from
whole grains, fruits (5 servings a day) and plants (spinach, broccoli) -
soluble fibers from beans, peas, oats, barley as well as fruits like
citrus fruits, strawberries and apples -
fatty fish like salmon, mackerel, herring and trout -
dark chocolate: OK -
low-salt: essential -
glass of red wine: fine -
coffee: is OK Watch out and consume very low levels of saturated
fats and refined carbohydrates, and only little low-fat dairy and eggs. Consume weekly two times fish and one time poultry For weight control, eat what you want but eat less
or exercise vigorously and more. Here is how I am
implementing for two months on successive days their recommendations: |
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Gillinov & Nissen’s Mediterranean Diet |
Daily |
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Diet |
Daily |
Daily Guidelines: Olive Oil: 2-3 tablespoons (extra virgin, first and cold pressed)* Only Good Oils (mono-un-saturated oil and fat from: olive oil, plants, nuts**, sesame seeds, avocado, chocolate***, fish and chicken, ¼ cup almonds and walnuts, little extra dark chocolate) Minimized Dairy Fat (only little low-fat dairy) Only Whole-Grain Bread, Pasta etc. Fruits: 4-5 servings Carbohydrates: (any type, simple or complex) as much as tolerable for stabilizing weight *) 1 tablespoon of olive oil has 120 calories. 2 ½ tablespoons will add 300 calories to the daily diet. **) ¼ cup of a mix (1:1:1 by volume) of almond (60 cal), pecan (60 cal) and cranberries (90 calories) has ~210 calories. ***) 1 piece of chocolate has 30 calories. Calorie Balance This Mediterranean diet increases the daily calorie
load by over 500 calories when compared to my previous low-fat, low-sodium
and low-sugar diet. This is approximately an equal amount of calories that I
was burning daily with a one-hour gym workout while struggling to maintain my
weight during my low-fat diet. Now with this Mediterranean diet I will have
at least to double my gym time to two hours per day for burning off the additional calories!
In support I also will have to use my previous low-fat breakfast options as well
as – when possible – eat my low-fat plant-based dinners. |
Olive Oil with Whole-Wheat Bread
A tablespoon of cold pressed virgin olive oil Hand-full of Nuts: ¼ cup of a mixture of almonds, walnuts and dried cranberries (1:1:1 by volume, I use pecan)
In 2013-07-25-1359-28 |
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1 piece of Dark Chocolate:
In 2013-07-25-1359-28 |
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Local Resources |
Whole-Wheat Italian Bread! You’ll Get it ONLY on
Thursday mornings around 9am. A local family-owned
Italian bakery (3rd generation) makes once a week whole wheat
breads available (rolls, round breads and long breads) 1769 Dixwell Avenue,
Hamden, CT 06514 Open every day 7:30am
-6:00pm (Sat
2:00 pm, Sun: 1:30pm) (203) 288-3189 |
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Fresh Fish A local fish market offers since over a third of a
century (33 years) the freshest fish possible. 2239 State St. Hamden, CT 06517 It is a Hamden Icon! Open Mon – Sat: 9am-6pm 203-624-6171 |
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Thursdays fresh from New
York: Mackerels If available. |
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Farm-Fresh Vegetables A local family-owned natural food store started out
in 1977 as a coop and offers since then vegetarian natural health food at
reasonable prices. 379 Whalley Ave, New Haven, CT 06511 It is a natural food landmark in southern CT! Open Mon – Sun: 8:30am-7:30pm (Mon-Fri), 6:30 (Sat), 6:00 (Sun) 203-624-6171 |
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Weekly dinner rotation: |
Fish Greens Fish Greens Chicken Greens Greens |
For Greens I am using any of my low-fat low-sodium dinners, mainly for cutting down the calorie intake. I will also drastically reduce my portion sizes for my dinners (like added salad items) in addition to doubling my workout time in the gym. |
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Breakfast: Reduced Calories |
Lunch: Olive Oil |
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Top |
011 Low-fat Breakfast with low-fat granola, ½ banana and non-fat soy milk (for
weight control) and the
modified 012 Frozen Berry Shake: ½ banana ½ cup frozen blue berries ½ cup cranberry juice ½ cup water (ground flax seeds and protein supplement not needed and thus omitted) |
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047-Pumpernickel-w-Tomato-Medi-Lunch.jpg |
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I started out with warm oatmeal and almond
milk (011 Oatmeal) but discontinued it after a few days because it felt too
heavy and I need to reduce my calorie intake. So I fell back to my low-fat
Granola breakfast. |
After one week I am now also
cutting down on the extra slice of round bread with regular hummus having
tahini. If desired I will be using again my fat-free hummus. |
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daily |
Lunch |
Dinner |
Dinner: Olive Oil |
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Thu |
7/18 |
(147.0 lb) 2 slices black bread with tomato and chives 1 slice whole grain with hummus 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
1. Greens |
Green vegan salad with 1 tablespoon olive oil vinaigrette and vegie-burgers 1 glass red wine 1 slice of long bread with regular humus spread 1 tablespoon olive oil with 1 slice of long Italian whole wheat bread |
104-Mesclun-Green-Burger-Medi-Dinner-Tray.jpg |
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Fri Top |
7/19 Meals |
2 slices black bread s with tomato and chives 1 slice whole grain with hummus 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
2. Fish |
Irish Pub Playwright Raw Bar: 6 oysters, 6 clams, 1 Harp, 4 crisp bread |
Playwrite-Shellfish-Dinner.jpg |
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Sat |
07/20 |
1 slice black bread w tomato & chives, 1 slice whole grain with hummus 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
3. Chicken |
1 grilled chicken thighs, spiced and brushed w olive oil 1 grilled corn 1 glass red wine 1 green salad with 1 table spoon olive oil vinaigrette 1 slice of round bread with humus spread 1 tablespoon olive oil with 1 slice of round Italian whole wheat bread |
Dinner-Grilled-Chicken-Medi-Dinner-Tray.jpg |
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Sun Top |
07/21 Meals |
1 slice black bread w tomato & chives, 1 slice whole grain with hummus 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
4. Chicken |
1 grilled chicken thighs, spiced and brushed w olive oil 1 grilled corn 1 glass red wine 1 slice of round whole wheat bread with humus spread 1 green salad with 1 table spoon olive oil vinaigrette 1 tablespoon olive oil with 1 slice of round Italian whole wheat bread |
Dinner-Grilled-Chicken-Medi-Dinner-Tray.jpg |
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Mon |
07/22 |
1 slice black bread w tomato & chives, 1 slice whole grain with hummus 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
5. Greens |
1 large green salad with 1 table spoon olive oil vinaigrette 1 tablespoon olive oil with 1 slice of round Italian bread 1 glass red wine |
Green-Salad-Medi-Dinner-Tray-1.jpg |
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Tue Top |
07/23 Meals |
1 slice black bread w tomato & chives, 1 slice whole grain with hummus 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
6. Fish |
1 large Porgy, cleaned and rubbed with olive oil, powdered with garlic fish seasoning and fresh dill. Grill on mesh for 3-4 min each side at 450 F. Delicious! Served with 1 slice of round whole wheat bread with hummus. 1 small salad with 1 tablespoon olive oil vinaigrette 1 glass red wine
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Grilled-Porgy-Dinner-Tray.jpg |
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Wed |
07/24 |
(152 lb) 1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
7. Greens |
004 Caribbean Black Beans 1 glass red wine 1 green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil and 1 slice of round whole wheat bread Further calorie intake reduction by omitting for lunch and dinner an extra slice of Italian whole grain bread with humus. |
004-Caribbean-Black-Beans-Medi-Dinner-Tray.jpg |
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Thu Top |
07/25 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
8. Greens |
004 Caribbean Black Beans 1 glass red wine 1 green salad with 1 table spoon olive oil vinaigrette 1 tablespoon olive oil and 1 slice of round whole wheat bread |
004-Caribbean-Black-Beans-Medi-Dinner-Tray.jpg |
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Fri |
07/26 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
9. Fish |
Irish Pub Playwright Raw Bar: 6 oysters, 6 clams, 1 Harp, 4 crisp bread |
Playwrite-Shellfish-Dinner.jpg |
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Sat Top |
7/27 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
10. Greens |
004 Caribbean Black Beans 1 glass red wine 1 green salad with 1 table spoon olive oil vinaigrette 1 tablespoon olive oil and 1 slice of round whole wheat bread |
004-Caribbean-Black-Beans-Medi-Medi-Dinner-Tray-3.jpg |
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Sun |
7/28 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
11. Chicken |
2 grilled chicken thighs, spiced and brushed w olive oil and one slice of round whole wheat bread with regular humus spread 1 glass red wine 1 green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil and 1 slice of round whole wheat bread |
2-Grilled-Chicken-Thighs-Medi-Dinner-Tray.jpg |
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Mon Top |
7/29 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
12. Greens |
009 Celery Root Soup with one slice of round whole wheat bread 1 glass red wine 1 green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil and 2 slices of long Italian whole wheat bread |
009-Cerely-Root-Soup-Medi-Dinner-Tray.jpg |
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Tue |
7/30 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
13. Fish |
Sushi Palace, Hamden, CT All-You-Can-Eat Dinner with kani (crab) salad, vegetable udon (noodle) soup, 2 special rolls, 3 crab-sushi, 3 smoked eel sushi, and 12 sashimi (6 white tuna, 3 tuna, 3 salmon, 3 albacore and crab leg). Green Tea. |
Suchi-Palace-Suchi-Sashimi-Dinner.jpg |
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Wed Top |
7/31 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
14. Greens |
009 Celery Root Soup with one slice of round whole wheat bread 1 glass red wine 1 green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil and 1 slice of round Italian whole wheat bread |
009-Cerely-Root-Soup-Medi-Dinner-Tray-2.jpg |
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Thu |
8/01 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
15. Greens |
009 Celery Root Soup with two slice of round whole wheat bread 1 glass red wine 1 green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil and 2 slices of round Italian whole wheat bread |
009-Cerely-Root-Soup-Medi-Dinner-Tray-3.jpg |
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Fri Top |
8/02 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
16. Fish |
Irish Pub Playwright Raw Bar: 6 oysters, 6 clams, 1 Harp, 4 crisp bread |
Playwrite-Shellfish-Dinner-3.jpg |
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Sat |
8/03 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
17. Greens |
Green vegan salad with 1 tablespoon olive oil vinaigrette and 2 vegie-burgers, BBQ sauce 1 slice of long whole wheat bread 1 glass red wine 1 tablespoon olive oil with 3 slices of long whole wheat Italian
bread |
104-Mesclun-Green-Burger-Medi-Dinner-Tray-2.jpg |
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Sun Top |
8/04 Meals |
Lunch at the fair (see right) |
18. Chicken |
Cooked corn and baked potato with steamed broccoli.
Lunch: North Branford Potato & Corn Festival |
Festival Grounds Potato-Corn-Festival-North-Branford-08-04-2013.jpg |
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Large green salad with 1 tablespoon olive oil vinaigrette and 2 grilled chicken thighs 1 slice of long whole wheat bread with no-fat hummus 1 glass red wine 1 tablespoon olive oil with 3 slices of long whole wheat Italian bread |
Chicken-Salad-Medi-Dinner-Tray.jpg |
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Mon |
8/05 |
147.0 lb 1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
19. Greens |
064 Split-Pea Soup with 1 tofu hotdog and one slice of whole wheat round bread 1 glass red wine 1 green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil and 3 slices of round whole wheat Italian bread Weight is now stabilized probably from the daily 2-hours workout at around 148 pounds |
064-Split-Pea-Soup-Medi-Dinner-Tray-1.jpg |
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Tue Top |
8/06 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
20. Fish |
0.8 lb whole deboned trout, brushed in/out with olive oil and spices and grilled. Corn grilled in husks 1 slice of round whole wheat Italian bread with no-fat hummus Green salad with 1 tablespoon olive oil vinaigrette 1 glass red wine |
Grilled-Trout-Medi-Dinner-Tray-1.jpg |
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Wed |
8/07 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
21. Greens |
064 Split-Pea Soup with 1 tofu hotdog and one slice of round whole wheat bread 1 glass red wine 1 green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil and 3 slices of round whole wheat Italian bread |
064-Split-Pea-Soup-Medi-Dinner-Tray-2.jpg |
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Thu Top |
8/08 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
22. Greens |
064 Split-Pea Soup with 1 tofu hotdog and one slice of round whole wheat bread 1 glass red wine 1 green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil and 2 slices of round whole wheat Italian
bread |
064-Split-Pea-Soup-Medi-Dinner-Tray-3.jpg |
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Fri |
8/09 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
23. Fish |
Dinner at Dinner at Hibachi-Sushi-Seafood Buffet North Haven, CT (BYO) including raw shell fish (3 Oysters, 3 clams), cooked small clams and cooked fish (tilapia and salmon), Hibachi (mushrooms, bean sprouts, broccoli, shrimp and garlic) and sushi (6 pieces). ($11.25 incl. tax & tip) |
Hibachi-Sushi-Seafood-North-Haven-CT
-Medi-Dinner-1.jpg |
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Sat Top |
8/10 Meals |
(on the road) 1 serving fruit |
24. Greens |
Meatballs
with Buckwheat Noodles and tomato sauce. 1 glass red
wine 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread |
020-Meatballs-Buckwheat-Noodles-Medi-Dinner-Tray.jpg |
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Sun |
8/11 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
25. Chicken |
Two
grilled chicken thighs with one grilled corn and one slice of round whole
wheat Italian bread with non-fat hummus. Green
salad with 1 tablespoon olive oil vinaigrette 1
glass red wine 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread |
Dinner-Grilled-Chicken-Corn-Medi-Dinner-Tray.jpg |
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Mon Top |
8/12 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
26. Greens |
101
Turnip Greens Soup with 1 slice of round whole wheat Italian bread with
non-fat hummus. 1
glass red wine 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread |
101-Turnip-Green-Soup-Medi-Dinner-Tray-1.jpg |
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Tue |
8/13 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
27. Fish |
A grilled tail filet of
fresh cultured salmon (0.8 lb) with one slice of
round whole wheat Italian bread with non-fat hummus. Green salad with 1
tablespoon olive oil vinaigrette 1 glass red wine 1 tablespoon
olive oil with 2 slices of long whole wheat Italian bread Weight control: In recent
weeks I have gained around 2 pounds in weight (150 lbs.) although I am
vigorously exercising daily for 2 hours. Now, I have to take some dramatic
actions in reducing the intake of calories by eliminating the round
Italian bread, reducing the portion sizes of fish and chicken by 50% and
having “greens” meals with only little or no starch. |
Dinner-Grilled
Salmon-Salad-Medi-Dinner-Tray-1.jpg |
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Wed Top |
8/14 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
28. Greens |
101
Turnip Greens Soup. Green salad with 1
tablespoon olive oil vinaigrette 1
glass red wine 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread |
101-Turnip-Green-Soup-Medi-Dinner-Tray-2.jpg |
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Thu |
8/15 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian bread 1 serving fruit |
29. Greens |
101
Turnip Greens Soup. Green salad with 1
tablespoon olive oil vinaigrette 1
glass red wine 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread |
101-Turnip-Green-Soup-Medi-Dinner-Tray-3.jpg |
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Fri Top |
8/16 Meals |
30. Fish |
Day trip to New York City with
dinner in Lower Manhattan, NYC at the Stone Street fair on a late Friday
afternoon. |
Mussels in white wine sauce and a
great German Weissbier draft. What better light
dinner for a mild summer evening? Dinner-Restaurant-Stone
Stone-Street-Mussels.jpg |
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Sat |
8/17 |
31. Greens |
Lunch: Oyster Festival in Milford, CT is the place to taste fresh oysters from all over the East Coast shores.
Milford Oyster Festival.jpg |
Dinner under the sky at The Place,
an open fire pit clam and lobster bake. Restaurant-The-Place-Guilford-CT.jpg |
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One dozen of Oyster from 7 different locations between North Carolina and Maine.
Milford Oyster Festival-Lunch.jpg |
This BYO (salad, bread and red wine) open air restaurant provides also a vegetable dish: VegiBob and grilled Corn.
Dinner-Restaurant-The-Place-Guilford-CT.jpg |
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Sun Top |
8/18 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
32. Greens |
114
Radish Greens Soup. 1
glass red wine 1
tablespoon olive oil with 2 slices of long
whole wheat Italian bread I am now 150 lbs since several days, not just since the last weekend –
see above. So, I will be on a weight control diet until I’m back to 146-147
lbs. I am maintaining the daily routine without the chicken but cut down the
portion sizes and extra salad and bread. |
114-Radish-Greens-Soup-Medi-Dinner-Tray-1.jpg |
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Mon |
8/19 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
33. Greens |
114
Radish Greens Soup. 1
glass red wine 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread |
114-Radish-Greens-Soup-Medi-Dinner-Tray-2.jpg |
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Tue Top |
8/20 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
34. Greens |
114
Radish Greens Soup. 1
glass red wine 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread |
114-Radish-Greens-Soup-Medi-Dinner-Tray-3.jpg |
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Wed |
8/21 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
35. Greens |
114
Radish Greens Soup. 1
glass red wine 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread |
114-Radish-Greens-Soup-Medi-Dinner-Tray-4.jpg |
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Thu Top |
8/22 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
36. Fish |
Mackerel
(whole fresh fish 0.66 lb), marinated, stuffed
(filling with 1 tablespoon olive oil), and grilled. Green salad with 1
tablespoon olive oil vinaigrette 1
glass red wine 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread |
Indian-Grilled-Stuffed-Mackerel-Medi-Dinner-Tray-1.jpg |
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Fri |
8/23 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
37. Greens |
1 large green salad with 1 table spoon olive oil vinaigrette and 1 Portabella hamburger 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1 glass red wine |
104-Mesclun-Green-Burger-Medi-Dinner-Tray-3.jpg |
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Sat Top |
8/24 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
38. Fish |
A grilled filet of fresh
cultured salmon (0.4 lb) Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1 glass red wine |
Dinner-Grilled
Salmon-Salad-Medi-Dinner-Tray-2.jpg |
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Sun |
8/25 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
39. Fish |
A grilled filet of fresh
cultured salmon (0.4 lb) Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1 glass red wine |
Dinner-Grilled
Salmon-Salad-Medi-Dinner-Tray-3.jpg |
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Mon Top |
8/26 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
40. Greens |
1
bowl of cold zucchini soup Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1 glass red wine |
077 Cold Zucchini
Soup-Medi-Dinner-Tray-1.jpg |
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Tue |
8/27 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
41. Greens |
1
bowl of cold zucchini soup Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1 glass red wine Wow, I can’t hold my
weight down. I’m now at 151 lbs
(up from in between 148 lb) and seem to gain 1/3
pound a day, although I cut most of “extras”, like no-fat humus Italian bread
slice, crisp bread with salsa, etc., and do 2 hrs
workouts every morning. I
must half the nuts to 1/8 of a cup but still like to stay on the 2.5
tablespoons of olive oil, and reduce the portion size for fish and meat. I
also will limit my fruit consumption to 2-3 servings per day. |
077 Cold Zucchini
Soup-Medi-Dinner-Tray-2.jpg |
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Medi-Lunch Regular: Pumpernickel
with Tomato and chives. 1 extra fruit per lunch. |
Medi-Lunch Alternative: Pumpernickel, one half with Tomato and one half
with Smoked Salmon |
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Lunch |
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Wed Top |
8/28 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
42. Chicken |
I chicken thigh, grilled Large green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1 glass red wine |
Grilled-Chicken-Thigh-Medi-Dinner-Tray-1.jpg |
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Thu |
8/29 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
43. Greens |
013-Butternut-Squash-Soup Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1 glass red wine |
013-Butternut-Squash-Soup-Medi-Dinner-Tray-1.jpg |
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Fri Top |
8/30 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
44. Greens |
013-Butternut-Squash-Soup Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1 glass red wine |
013-Butternut-Squash-Soup-Medi-Dinner-Tray-2.jpg |
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Sat |
8/31 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
45. Greens |
013-Butternut-Squash-Soup Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1 glass red
wine I’m still at 150 lb
weight and
can’t get off it although I have no snacks and drink in between only ice
water. |
013-Butternut-Squash-Soup-Medi-Dinner-Tray-3.jpg |
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Sun Top |
9/01 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
46. Greens |
013-Butternut-Squash-Soup Green salad with 1 tablespoon
olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1 glass red
wine The fourth
helping was just as tasty as the first. |
013-Butternut-Squash-Soup-Medi-Dinner-Tray-4.jpg |
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|
Mon |
9/02 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
47. Greens |
085
Royal Gazpacho Soup Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine Further reducing daily calorie intake without sacrificing the
2.5 tablespoons of olive oil: My 8 oz (1 cup) of
red wine has 150 calories. I will reduce the volume of wine to 4 oz (1/2 cup). |
085 Royal Gazpacho
Soup-Medi-Dinner-Tray-1.jpg |
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|
Tue Top |
9/03 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
48. Fish |
Dinner at Dinner at Hibachi-Sushi-Seafood Buffet North Haven, CT (BYO) including raw shell fish (6 clams), cooked small clams and crayfish, cooked fish (tilapia and salmon), and a Hibachi plate (mushrooms, bean sprouts, broccoli, shrimp and garlic). ($11.25 incl. tax) ½ glass of red wine |
Hibachi-Sushi-Seafood-North-Haven-CT
-Medi-Dinner-2.jpg |
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|
Wed |
9/04 |
Lunch bag: 2 slice black bread w tomato & chives, 2 serving fruit |
49. Greens |
085
Royal Gazpacho Soup Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine For further increasing my daily calorie output I am reducing my treadmill
from 60 min to 45 min and extending my workout in the gym on the elliptical from
15 min to 30 min. During this extension I am heavily sweating and I am
feeling that this additional workout was necessary for my weight control. |
085 Royal Gazpacho
Soup-Medi-Dinner-Tray-2.jpg |
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|
Thu Top |
9/05 Meals |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian whole-wheat bread 1 serving fruit |
50. Greens |
085
Royal Gazpacho Soup Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 3 smaller slices of whole-wheat Italian bread 1/2 glass red
wine |
085 Royal Gazpacho
Soup-Medi-Dinner-Tray-3.jpg |
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|
Fri |
9/06 |
1 slice black bread w tomato & chives, 1 tablespoon olive oil with 2 slices long Italian whole-wheat bread 3 serving fruit |
51. Fish |
A grilled filet of fresh wild
salmon (0.52 lb) Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red wine The
wild salmon was mild and soft. In contrast to the cultured salmon it was not
as fatty rather juicier (that’s why it needs 1 – 2 min longer on the grill).
Just fabulous.. |
Fresh-Wild-Salmon-Filet-Medi-Dinner-Tray.jpg |
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|
Sat Top |
9/07 Meals |
2 crisp breads with smoked salmon, 1 tablespoon olive oil with 2 slices long Italian whole-wheat bread 3 serving fruit |
52. Greens |
1 large Mesclun green salad with 1 table spoon olive oil vinaigrette with 2 Portabella hamburgers and BBQ sauce 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red wine |
104-Mesclun-Green-Burger-Medi-Dinner-Tray-4.jpg |
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|
Sun |
9/08 |
2 crisp breads with smoked salmon, 1 serving fruit |
53. Greens |
Meatballs
with Buckwheat Noodles and tomato sauce. 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass
red wine |
020-Meatballs-Buckwheat-Noodles-Medi-Dinner-Tray-2.jpg |
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|
Mon |
9/09 |
At home: 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread. Lunch at Work: 2 slices black bread with tomato, 3 servings fruit (no nuts) |
54. Chicken |
1 chicken thigh, grilled Large green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine |
Grilled-Chicken-Thigh-Medi-Dinner-Tray-2.jpg |
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|
Tue Top |
9/10 Meals |
1 slice black bread; ½ with tomato and ½ with smoked salmon, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
55. Fish |
0.8 lb whole deboned trout, brushed in/out with olive oil and spices and grilled. Green salad with 1 tablespoon olive oil vinaigrette 1/2 glass red wine |
Grilled-Trout-Medi-Dinner-Tray-2.jpg |
|||||
|
Wed |
9/11 |
At home: 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread. Lunch at Work: 2 slices black bread with tomato, 3 servings fruit (no nuts) |
56. Greens |
1 large Mesclun green salad with 1 table spoon olive oil vinaigrette with 2 Portabella hamburgers and BBQ sauce 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red wine Weight Control: My weight is now stabilized at 148 lbs. This may be because of the
reduced calorie consumption and the extended daily exercises with 30 min on
elliptical ( = 250 weight-relative calories) and 45
min on the treadmill. |
104-Mesclun-Green-Burger-Medi-Dinner-Tray-5.jpg |
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|
Thu Top |
9/12 Meals |
1 slice black bread; ½ with tomato and ½ with smoked salmon, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
57. Greens |
One bowl of German Potato soup with one vegan hotdog 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red wine |
006-German-Potato-Soup-Medi-Dinner-Tray-1.jpg |
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|
Fri |
9/13 |
1 slice black bread; ½ with tomato and ½ with smoked salmon, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
58. Greens |
One bowl of German Potato soup with one vegan hotdog 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red wine |
006-German-Potato-Soup-Medi-Dinner-Tray-2.jpg |
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|
Sat Top |
9/14 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
59. Fish |
A grilled filet of fresh
cultured salmon (0.38 lb) Mesclun
green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red wine |
Dinner-Grilled
Salmon-Salad-Medi-Dinner-Tray-3.jpg |
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|
Sun |
9/15 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
60. Fish |
A grilled filet of fresh
cultured salmon (0.38 lb) Mesclun
green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red wine |
Dinner-Grilled
Salmon-Salad-Medi-Dinner-Tray-4.jpg |
|||||
|
Mon Top |
9/16 Meals |
At home: 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread. Lunch at Work: 2 slices black bread with tomato, 3 servings fruit (no nuts) |
61. Greens |
(Blood sample for analysis) One bowl of German Potato soup with one vegan hotdog 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red wine |
006-German-Potato-Soup-Medi-Dinner-Tray-3.jpg |
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|
Tue |
9/17 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
62. Greens |
One bowl of German Potato soup with one vegan hotdog 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red wine |
006-German-Potato-Soup-Medi-Dinner-Tray-4.jpg |
|||||
|
106 Wed Top |
9/18 Meals |
At home: 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread. Lunch at Work: 2 slices black bread with tomato, 3 servings fruit (no nuts) |
63. Chicken |
1 chicken thigh, grilled Large green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine 2 Months in into
the Mediterranean Olive-Oil-based diet I got the first
cholesterol results back and they are astonishing and completely
unpredicted. My Family Doctor was impressed and had no objection if I would
stay for another 2 months on this diet. So I will do it in order to see if
the trend holds true: The olive oil (it’s 80% mono-unsaturated lipids) seems
to be directly converted into good (HDL) cholesterol while the bad
cholesterol did not increase! Wow! This
Mediterranean diet seems to work in unexpected ways! |
Grilled-Chicken-Thigh-Medi-Dinner-Tray-3.jpg |
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|
Thu |
9/19 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
64. Greens |
1 large Mesclun
green salad with 1 table spoon olive oil vinaigrette with 2 Portabella
hamburgers and BBQ sauce 1 tablespoon olive oil with
2 slices of whole-wheat Italian bread 1/2 glass red
wine |
104-Mesclun-Green-Burger-Medi-Dinner-Tray-6.jpg |
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|
Fri Top |
9/20 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
65. Fish |
One half of a
medium freshly-chucked-clams pizza without cheese (a wonderful crisp pizza
dough without an extra topping oil) 1/2 glass of
beer. |
Dinner-Restaurant-Zuppardi-s-Clam-Apizza.jpg |
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|
Sat |
9/21 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
66. Fish |
M04 Broiled
Fresh Sardines (whole fresh fish 0.62 lb),
butterflied, stuffed (filling with 1 tablespoon olive oil), and grilled. Green salad with 1
tablespoon olive oil vinaigrette 1/2
glass red wine 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread |
M04-Broiled-Fresh-Sardines-Medi-Dinner-Tray.jpg |
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|
Sun Top |
9/22 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
67. Greens |
096 Sweet Pea
Soup Green salad with 1
tablespoon olive oil vinaigrette 1/2
glass red wine 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread |
096-Sweet-Pea-Soup-Medi-Dinner-Tray-1.jpg |
|||||
|
Mon |
9/23 |
Lunch at Work: 2 slices black bread with tomato, 3 servings fruit (no olive oil or nuts) |
68. Greens |
096 Sweet Pea
Soup Green salad with 1
tablespoon olive oil vinaigrette 1/2
glass red wine 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread |
096-Sweet-Pea-Soup-Medi-Dinner-Tray-2.jpg |
|||||
|
Tue Top |
9/24 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
69. Greens |
096 Sweet Pea
Soup Green salad with 1
tablespoon olive oil vinaigrette 1/2
glass red wine 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread |
096-Sweet-Pea-Soup-Medi-Dinner-Tray-3.jpg |
|||||
|
Wed |
9/25 |
Lunch at Work: 2 slices black bread with tomato, 3 servings fruit (no olive oil or nuts) |
70. Chicken |
1 chicken thigh, grilled Large green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine |
Grilled-Chicken-Thigh-Medi-Dinner-Tray-4.jpg |
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|
Thu Top |
9/26 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
71. Greens |
Meatballs
with Buckwheat Noodles and tomato sauce. 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass
red wine
|
020-Meatballs-Buckwheat-Noodles-Medi-Dinner-Tray-3.jpg |
|||||
|
Fri |
9/27 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
72. Greens |
Yellow
Turnip Vegetable Soup 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass
red wine I’m above 150 lbs. Alarm; I have to reduce my
daily calories.
Turnip soup
is my proven weight
control weapon. So I will go on 2 weeks of the soup (from one turnip
and one yam) only supplemented by some meaty dishes. Additionally, I’ll go
easy on nuts and chocolate (only 1/8 of cup - irregularly). |
005-Yellow-Turnip-Vegetable-Soup-Medi-Dinner-Tray-1.jpg |
|||||
|
Sat Top |
9/28 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
73. Fish |
Dinner at Dinner at Hibachi-Sushi-Seafood Buffet North Haven, CT (BYO) including raw shell fish (5 clams), cooked small clams and shrimp, cooked shrimp and crab legs, and a Hibachi plate (mushrooms, bean sprouts, broccoli, shrimp and garlic). ($11.25 incl. tax) ½ glass of red wine |
Hibachi-Sushi-Seafood-North-Haven-CT
-Medi-Dinner-3.jpg |
|||||
|
Sun |
9/29 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
74. Green |
Yellow
Turnip Vegetable Soup 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass
red wine |
005-Yellow-Turnip-Vegetable-Soup-Medi-Dinner-Tray-2.jpg |
|||||
|
Mon Top |
9/30 Meals |
Lunch at Work: 2 slices black bread with tomato, 3 servings fruit (no olive oil or nuts) |
75. Green |
Yellow
Turnip Vegetable Soup 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass
red wine |
005-Yellow-Turnip-Vegetable-Soup-Medi-Dinner-Tray-3.jpg |
|||||
|
Tue |
10/01 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
76. Green |
Yellow
Turnip Vegetable Soup 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass
red wine |
005-Yellow-Turnip-Vegetable-Soup-Medi-Dinner-Tray-4.jpg |
|||||
|
Wed Top |
10/02 Meals |
Lunch at Work: 2 slices black bread with tomato, 3 servings fruit (no olive oil or nuts) |
77. Green |
Yellow
Turnip Vegetable Soup 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass
red wine |
005-Yellow-Turnip-Vegetable-Soup-Medi-Dinner-Tray-5.jpg |
|||||
|
Thu |
10/03 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
78. Green |
Yellow
Turnip Vegetable Soup 1 green salad
with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass
red wine |
005-Yellow-Turnip-Vegetable-Soup-Medi-Dinner-Tray-6.jpg |
|||||
|
Fri Top |
10/04 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
79. Chicken |
1 chicken thigh, grilled Large green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine |
Grilled-Chicken-Thigh-Medi-Dinner-Tray-5.jpg |
|||||
|
Sat |
10/05 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
80. Fish |
A grilled filet of fresh
cultured salmon (0.48 lb) Mesclun
green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread 1/2 glass red wine Back to 146.5 lbs through calories-intake
restrictions: no nuts, no chocolate, only 2 fruit servings per day. Now I
will go back to my normal diet schedule, however, still with only ½ glass of
wine, no nuts and without any chocolate. |
Dinner-Grilled
Salmon-Salad-Medi-Dinner-Tray-5.jpg |
|||||
|
Sun Top |
10/06 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
81. Fish |
Steady on
146.3 lbs. A grilled filet of fresh
cultured salmon (0.48 lb) Mesclun
green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread 1/2 glass red wine Weight gain:
My feeling is that
it was caused by a one-time lap in self-control when dark-chocolate covered
almonds enticed me to eat may be 6-10 pieces. It must have affected my
metabolism for at least 2 weeks since it took so long (despite my turnip soup
meals) to suddenly come off that 150 lbs-level
right to where I used to be. Also, I’m still off on nuts and chocolate. No
other snacks, like pretzels or even crisp bred. Only some fat-free hummus. |
Dinner-Grilled
Salmon-Salad-Medi-Dinner-Tray-6.jpg |
|||||
|
Mon |
10/07 |
1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread Lunch at Work: 2 slices black bread with tomato, 2 servings fruit (no nuts) |
82. Green |
Steady on
146.3 lbs. Little time
for cooking. So a Quick Dinner must do: 1 large Mesclun green salad with 1 table spoon olive oil vinaigrette with 2 Portabella hamburgers and BBQ sauce 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red wine |
104-Mesclun-Green-Burger-Medi-Dinner-Tray-7.jpg |
|||||
|
Tue Top |
10/08 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
83. Green |
Down to 145.8 lbs. Here comes for diner the other halves of my turnip and jam: Yellow
Turnip Vegetable Soup 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass red wine |
005-Yellow-Turnip-Vegetable-Soup-Medi-Dinner-Tray-7.jpg |
|||||
|
Wed |
10/09 |
1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread Lunch at Work: 2 slices black bread with tomato, 2 servings fruit (no nuts) |
84. Green |
After morning workout 147.0 lbs. Yellow Turnip
Vegetable Soup 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass red wine |
005-Yellow-Turnip-Vegetable-Soup-Medi-Dinner-Tray-8.jpg |
|||||
|
Thu Top |
10/10 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
85. Green |
After morning workout 146.4 lbs. Yellow
Turnip Vegetable Soup 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass red wine |
005-Yellow-Turnip-Vegetable-Soup-Medi-Dinner-Tray-9.jpg |
|||||
|
Fri |
10/11 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
86. Green |
After morning workout 147.4 lbs. Black Bean
Chili with Ground Turkey 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass red wine |
Black-Bean-Chili-w-Ground-Turkey-Med-Dinner-Tray.jpg |
|||||
|
Sat Top |
10/12 Meals |
On the road: 2 servings fruit, chocolate and ½ portion of nuts |
87. Fish |
After morning workout 148.2 lbs. 0.8 lb whole deboned trout, brushed in/out with olive oil and spices and grilled. Large green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass red wine |
M01-Grilled-Trout-Medi-Dinner-Tray-3.jpg |
|||||
|
Sun |
10/13 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
88. Green |
After morning workout 147.4 lbs.
Beautiful autumn evening at the local Gouveia Vineyard in Connecticut. |
Indor picnic with
Frensh peasant bread, hummus, smoked salmon, fruit and wine Indoor-Wine-Picnic-Gouveia-Vineyard.jpg while the sun was
setting! |
|||||
|
Mon Top |
10/14 Meals |
1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread Lunch at Work: 2 slices black bread with tomato, 3 servings fruit (only chocolate) |
89. Fish |
After morning workout 147.4 lbs. M04
Broiled Fresh Sardines (whole fresh fish 0.5 lb),
deboned, stuffed (filling with 1 tablespoon olive oil), and broiled. Green salad with 1
tablespoon olive oil vinaigrette 1/2
glass red wine 1 tablespoon olive oil with 2 slices of long whole wheat Italian bread |
M04-Broiled-Fresh-Sardines-Medi-Dinner-Tray-2.jpg |
|||||
|
Tue |
10/15 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
90. Green |
After morning workout 146.4 lbs. Yellow
Turnip Vegetable Soup 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass red wine |
005-Yellow-Turnip-Vegetable-Soup-Medi-Dinner-Tray-10.jpg |
|||||
|
Wed Top |
10/16 Meals |
1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread Lunch at Work: 2 slices black bread with tomato, 3 servings fruit (only chocolate) |
91. Green |
After morning workout 149.4 lbs. Yellow
Turnip Vegetable Soup 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass red wine |
005-Yellow-Turnip-Vegetable-Soup-Medi-Dinner-Tray-11.jpg |
|||||
|
Thu |
10/17 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
92. Green |
After morning workout 150.2 lbs. Yellow
Turnip Vegetable Soup (last serving J) 1 green
salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass red wine |
005-Yellow-Turnip-Vegetable-Soup-Medi-Dinner-Tray-11.jpg |
|||||
|
Fri Top |
10/18 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit Back to chocolate and nuts |
93. Chicken |
After morning workout 149.2 lbs. The first Shoreline October Fest 2013, Guilford, CT was a 3-day long success benefitting several charities.
October-Fest-2013-Guilford-2.jpg |
Authentic
Bavarian October Fest beer and excellent German food with some aditional
alternatives like slow-cooked turkey legs instead of pork shanks. October-Fest-2013-Guilford-dinner.jpg |
|||||
|
Sat |
10/19 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
94. Green |
After morning workout 150.6 lbs. Weight
control with: 1 large Mesclun green salad with 1 table spoon olive oil vinaigrette with 2 Portabella hamburgers and BBQ sauce 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red wine |
104-Mesclun-Green-Burger-Medi-Dinner-Tray-7.jpg |
|||||
|
Sun Top |
10/20 Meals |
2 slices of long whole-wheat Italian bread with no-fat humus, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
95. Green |
After morning workout 149.6 lbs. 096 Sweet Pea
Soup Green salad with 1
tablespoon olive oil vinaigrette 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread 1/2
glass red wine |
096-Sweet-Pea-Soup-Medi-Dinner-Tray-4.jpg |
|||||
|
Mon |
10/21 |
1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread Lunch at Work: 1 slice black bread with tomato, 2 servings fruit |
96. Green |
After morning workout 150.0 lbs. 096 Sweet Pea
Soup Green salad with 1
tablespoon olive oil vinaigrette 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread 1/2
glass red wine |
096-Sweet-Pea-Soup-Medi-Dinner-Tray-5.jpg |
|||||
|
Tue Top |
10/22 Meals |
1 slice black bread with tomato and smoked salmon, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
97. Fish |
After morning workout 146.5 lbs. (the soup must have flushed out the system!) M05 Whiting poached in white wine with white French bread. Green salad with 1 tablespoon
olive oil vinaigrette 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread 1/2 glass red wine |
M05-Poached-Fresh-Whiting-Medi-Dinner-Tray.jpg |
|||||
|
Wed |
10/23 |
Lunch at Work: 1 slice black bread with tomato, 2 servings fruit |
98. Fish |
After morning workout 147.8 lbs. 0.8 lb whole deboned trout, brushed in/out with olive oil and spices and grilled. Large green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1/2 glass red wine |
M01-Grilled-Trout-Medi-Dinner-Tray-4.jpg |
|||||
|
Thu Top |
10/24 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread, 2 servings fruit |
99. Chicken |
After morning workout 148.6 lbs. 1 chicken thigh, grilled Large green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine |
Grilled-Chicken-Thigh-Medi-Dinner-Tray-6.jpg |
|||||
|
Fri |
10/25 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread, 2 servings fruit |
100. Green |
After morning workout 147.8 lbs. 013-Butternut-Squash-Soup Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine |
013-Butternut-Squash-Soup-Medi-Dinner-Tray-5.jpg |
|||||
|
Sat Top |
10/26 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread, 2 servings fruit Chocolate, ½ portion nuts |
101. Green |
After morning workout 150.0 lbs. 013-Butternut-Squash-Soup
(reduced portion size) Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine |
013-Butternut-Squash-Soup-Medi-Dinner-Tray-6.jpg |
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Sun |
10/27 |
On the road: 2 Servings of fruit Back home: 4 slices of whole-wheat Italian bread with fat-free hummus. Chocolate, ¼ portion nuts. |
102. Green |
After morning workout 150.0 lbs. 013-Butternut-Squash-Soup
(further reduced portion size) Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine I have to come down from the 150 lbs.: No snacking of any kind (no extra fruits) for weight control! |
013-Butternut-Squash-Soup-Medi-Dinner-Tray-7.jpg |
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Mon Top |
10/28 Meals |
Lunch at Work: 1 slice black bread with tomato, 2 servings fruit No olive oil, chocolate or nuts today for lunch. |
103. Green |
After morning workout 149.2 lbs. 013-Butternut-Squash-Soup
(the finally remaining smaller portion) Green large salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine |
013-Butternut-Squash-Soup-Medi-Dinner-Tray-8.jpg |
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Tue |
10/29 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread, 2 servings fruit Chocolate, no nuts |
104. Fish |
Before morning workout 150.0 lbs., afterwards 148.4 lbs. A grilled filet of fresh
cultured salmon (0.51 lbs.) Mesclun
green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread 1/2 glass red wine |
M02-Grilled
Salmon-Salad-Medi-Dinner-Tray-7.jpg |
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Wed Top |
10/30 Meals |
Lunch at Work: 1 slice black bread with tomato, 2 servings fruit No olive oil, chocolate or nuts today for lunch. |
105. Fish |
Before morning workout 151.4 lbs., afterwards 149.2 lbs. A grilled filet of fresh
cultured salmon (0.53 lbs.) Mesclun
green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread 1/2 glass red wine |
M02-Grilled
Salmon-Salad-Medi-Dinner-Tray-8.jpg |
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Thu |
10/31 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread, 2 servings fruit Chocolate, ¼ cup nuts |
106. Green |
Before morning workout 150.0 lbs., afterwards 148.8 lbs. 1 large Mesclun green salad with 1 table spoon olive oil vinaigrette with 2 Portabella hamburgers and BBQ sauce 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red wine |
104-Mesclun-Green-Burger-Medi-Dinner-Tray-4.jpg |
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Fri Top |
11/ Meals |
1 tablespoon olive oil with 2 slices long whole-wheat Italian bread, and 2 other slices with smoked salmon Lunch at work: 3 servings fruit Chocolate, ¼ cup nuts |
107. Green |
Before morning workout 148.2 lbs., afterwards 147.4 lbs. Meatballs
with Buckwheat Noodles and tomato sauce. 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1 small Mesclun green salad with 1 table spoon olive oil
vinaigrette 1/2 glass red wine |
020-Meatballs-Buckwheat-Noodles-Medi-Dinner-Tray-4.jpg |
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Sat |
11/2 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread, 2 servings fruit |
108. Green |
Before morning workout 150.0 lbs., afterwards 148.6 lbs. 085
Royal Gazpacho Soup Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 3 smaller slices of whole-wheat Italian bread 1/2 glass red wine |
085
Royal Gazpacho Soup-Medi-Dinner-Tray-4.jpg |
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Sun Top |
11/3 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread, 2 servings fruit |
109. Green |
Before morning workout 150.8 lbs., afterwards 150.2 lbs. 085
Royal Gazpacho Soup Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 3 smaller slices of whole-wheat Italian bread 1/2 glass red wine |
085
Royal Gazpacho Soup-Medi-Dinner-Tray-5.jpg |
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Mon |
11/4 |
1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread Lunch at Work: 1 slice black bread with tomato, 2 servings fruit |
110. Green |
Before morning workout 150.4 lbs., afterwards 149.4 lbs. 085
Royal Gazpacho Soup Green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 3 smaller slices of whole-wheat Italian bread 1/2 glass red wine |
085
Royal Gazpacho Soup-Medi-Dinner-Tray-6.jpg |
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Tue Top |
11/5 Meals |
1 slice black bread with tomato and smoked salmon, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread 1 serving fruit |
111. Chicken |
Before morning workout 149.8 lbs., afterwards 149.0 lbs. 1 chicken thigh, pan baked
with little olive oil Large green salad with 1
tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine |
Baked-Chicken-Thigh-Medi-Dinner-Tray-7.jpg (last 099) |
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Wed |
11/6 |
1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread Lunch at Work: 1 slice black bread with tomato, 2 servings fruit |
112. Green |
Before morning workout 148.2 lbs., afterwards 147.6 lbs. Meatballs
with Buckwheat Noodles and tomato sauce. 1 tablespoon
olive oil and 2 slices of round whole wheat Italian bread 1 small Mesclun green salad with 1 table spoon olive oil
vinaigrette 1/2 glass red wine |
020-Meatballs-Buckwheat-Noodles-Medi-Dinner-Tray-5.jpg |
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Thu Top |
11/7 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread, 2 servings fruit |
113. Fish |
Before morning workout 148.2 lbs., afterwards 147.6 lbs. M04
Broiled Fresh Sardines (whole fresh fish 0.6 lb),
deboned, stuffed (filling with 1 tablespoon olive oil), and broiled. Green salad with 1
tablespoon olive oil vinaigrette 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread 1/2 glass red wine |
M04-Broiled-Fresh-Sardines-Medi-Dinner-Tray-3.jpg (last 089) |
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Fri |
11/8 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread, 2 servings fruit Nuts & dark chocolate |
114. Green |
Before morning workout 152.0 lbs., afterwards 150.6 lbs. 101
Turnip Greens Soup (last at day 29). 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread 1/2
glass red wine |
101-Turnip-Green-Soup-Medi-Dinner-Tray-4.jpg |
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Sat Top |
11/9 Meals |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread, 2 servings fruit |
115. Fish |
Before morning workout 150.0 lbs., afterwards 148.4 lbs. M02 Grilled filet of fresh
cultured salmon (0.46 lbs.) Mesclun
green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread 1/2 glass red wine |
M02-Grilled
Salmon-Salad-Medi-Dinner-Tray-9.jpg |
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Sun |
11/10 |
1 slice black bread with tomato, 1 tablespoon olive oil with 2 slices long whole-wheat Italian bread, 2 servings fruit This is the end of
the tomato season! |
116. Fish |
149.6 lbs. M02 Grilled filet of fresh
cultured salmon (0.46 lbs.) Mesclun
green salad with 1 tablespoon olive oil vinaigrette 1 tablespoon olive oil with 2 slices of long whole-wheat Italian bread 1/2 glass red wine |
M02-Grilled
Salmon-Salad-Medi-Dinner-Tray-10.jpg |
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Mon Top |
11/11 Meals |
2 pita pockets (whole wheat and enriched flower) with no-fat hummus stuffed with mushrooms or smoked salmon. 1 serving of fruit. |
117. Green |
148.6 lbs. (Blood Sample for Analysis, previous at day 61)) 101 Turnip Greens Soup (last at day 29). Small Mesclun
green salad with 1 tablespoon olive oil vinaigrette 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread 1/2
glass red wine |
101-Turnip-Green-Soup-Medi-Dinner-Tray-5.jpg |
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Tue |
11/12 |
2 pita pockets (whole wheat and enriched flower) with no-fat hummus stuffed with mushrooms, fresh sprouts or smoked salmon. 1 serving of fruit. |
118. Green |
148.0 lbs. 101 Turnip Greens Soup. Small Mesclun green salad with 1 tablespoon olive oil vinaigrette 1
tablespoon olive oil with 2 slices of long whole wheat Italian bread 1/2 glass red wine |
101-Turnip-Green-Soup-Medi-Dinner-Tray-6.jpg |
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Wed Top |
11/13 Meals |
2 pita pockets (whole wheat and enriched flower) with no-fat hummus stuffed with mushrooms, fresh sprouts or smoked salmon. 1 serving of fruit. |
119. Fish |
149.0 lbs. M02 Mackerel
filets (0.86 lb), marinated, stuffed (bed with 1
tablespoon olive oil), and broiled (last 36) Green salad with 1
tablespoon olive oil vinaigrette 1
tablespoon olive oil with 2 slices of long whole-wheat Italian bread 1
glass red wine |
M02
Indian-Broiled-Stuffed-Mackerel-Medi-Dinner-Tray-2.jpg |
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Thu |
11/14 |
2 pita pockets (whole wheat and enriched flower) with
no-fat hummus stuffed with mushrooms, fresh sprouts or smoked salmon. 1 serving of fruit |
120. Chicken |
149.0
lbs. 1 chicken thigh, pan baked
with little olive oil (last 111) Large green salad with 1
tablespoon olive oil vinaigrette 1
tablespoon olive oil with 2 slices of whole-wheat Italian bread 1/2 glass red
wine 4 months in into
the Mediterranean Olive-Oil-based diet I got the second
cholesterol results back and they are in line with the first data. My Cardiologist
was more than impressed. The olive oil (it’s 80% mono-unsaturated lipids)
seems to be directly converted into good (HDL) cholesterol while the bad
cholesterol is kept low! Wow! This Mediterranean diet works very nicely but requires enormous efforts in maintaining weight gain from all that extra calorie intake! |
Grilled-Chicken-Thigh-Medi-Dinner-Tray-8.jpg |
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In Addition: Every Day (7/120) a
Visit to the Local Gym |
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2 hour workouts (~800 Calories in Kcal/weight) mornings before breakfast: 45 min Treadmill (HR <100, light sweating at end, 250 relative calories) 30 min Workout (Core training and Cardio workout, Heart Rate (HR) varying), 30 min Elliptical (sweating, HR 120-125; 350 weight-related calories), and 15 min Flexibility (hip abduction/adduction, torso rotation &
stretch, HR <100). |
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