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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 (3^rd 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).
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