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For The Love of Your Heart

Cardio Healthy Diets: Low-Fat (10% fat) or Mediterranean (20% fat)?

 

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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:

 

To Newest at Bottom, to Top

 

Gillinov & Nissen’s Mediterranean Diet

Daily

 

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

 

1 piece of Dark Chocolate:

In 2013-07-25-1359-28

 

 

 

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)

Venice Bakery

1769 Dixwell Avenue, Hamden, CT 06514

Open every day 7:30am -6:00pm (Sat 2:00 pm, Sun: 1:30pm)

(203) 288-3189

 

 

 

 

 

 

Fresh Fish

A local fish market offers since over a third of a century (33 years) the freshest fish possible.

#1 Fish Market

2239 State St. Hamden, CT 06517

It is a Hamden Icon!

Open Mon – Sat: 8am-6pm

203-624-6171

 

 

 

 

Thursdays fresh from New York: Mackerels If available.

 

 

 

 

Fresh Fish

Well known in  Connecticut

Atlantic Seafood Market

1400 Boston Post Road, Old Saybrook, CT 06475

 

Open Mon – Sat: 10am-6pm

Sun: 10am-5pm

860-388-4527

(Freshest Shad, starting April 15 – Beginning Jun)

 

*) Pictures from their website.

 

 

 

 

.

 

 

 

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.

Edge of the Woods

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

 

 

 

 

 

 

 

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.

 

Breakfast: Reduced Calories

Lunch: Olive Oil

 

 

 

 

 

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)

 

 

047-Pumpernickel-w-Tomato-Medi-Lunch.jpg

 

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.

 

daily

Lunch

Dinner

Dinner: Olive Oil

 

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

 

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

 

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

 

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

 

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

 

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

 

Grilled-Porgy-Dinner-Tray.jpg

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

 

 

 

 

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

 

 

 

Lunch

 

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

Fri

 

 

 

 

 

Top

11/

 

 

 

 

 

Meals

1

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

 

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

 

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

 

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

 

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)

 

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

 

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)

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

In Addition: Every Day (7/120) a Visit to the Local Gym

 

 

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).

 

 

Meals

 

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