Posts Tagged ‘Food’

Yesterday was a pretty good up day.  I had plenty of energy, ate quite a few good meals, and ended the day with a nice sized scoop of coconut cookie ice cream.  Perhaps the best part of the day was my morning exercise session.  After my wife left for school I put on my running shoes, grabbed my stop watch and some water and headed outside.  I got through 20 minutes of sprint training (not including warm-up and cool-down).  I did about 10-20 seconds of sprinting with about 40-60 seconds of rest in between (rest was dictated by how long it took my pulse to fall back below 130bpm).

My nutritional intake for the day:

  • Pre-workout: Protein shake and apple
  • Breakfast: 4 eggs and whole wheat toast with jam
  • Snack: Protein Shake
  • Lunch: Steak and greens
  • Snack: Walnuts, shredded coconut, and 70% dark chocolate
  • Dinner: Grilled chicken, chickpeas, and pasta with garlic olive oil sauce
  • Snack: Coconut cookie ice cream

I am working my way through my second day of the Alternate Day Diet.  I wouldn’t call it working though since today has been a breeze.  You see, today is my up day.  I can eat whatever I want whenever I want.  I have chosen to stick with healthy foods, but I am consciously ignoring calories today.  You heard that right, I am completely ignoring calories.  I don’t have to count them at all!  Heck I just baked (although as easy as it was to make I can hardly call it baking) some muffins and had a few.

[Easiest Muffin Recipe EVER: 1 box of devil’s food cake mix, 1 15 oz. can of 100% pure pumpkin (no added sugar).  Mix.  Bake.  Eat.  Told you it was easy.]

And although I knew today would be easy, I didn’t expect yesterday to go as well as it did.  Heck, the book claims the first day should be the hardest.   I didn’t find it all that hard.  I did my best to fit a lot of food into the allotted 500 calories.  It worked out to:

  • Breakfast: Nothing (fasting for blood test)
  • Snack: Nothing (still fasting)
  • Lunch: 24 hour protein shake (120 calories)
  • Snack: Miso Soup (35 calories)
  • Dinner: A bean and lentil in tomato based soup with Miso soup on the side (extra seaweed added in), and a mini cucumber.   (165 calories)
  • Snack: Protein shake (120 calories)
  • Overall 15 cups of water

Not bad and NO major hunger difficulties to report.

Today (my “up day”) I had:

  • Breakfast: Kashi Honey Almond Flax Crunch, unsweetened shredded coconut, and 1/2 a serving of 70% dark chocolate (more…)

I have tried a lot of different plans over the course of my online health experiment.  I’ve done everything from the velocity diet to simple balanced meals.  Low-fat, low-carb, no-carb; I’ve done them all.   Well, I am going to try something new starting tomorrow.  Tomorrow I will begin experimenting with the Alternate Day Diet.   The general idea is that calorie deprivation every other day not only leads to a caloric deficit, but activates certain healthy cellular level responses (no doubt explained by the whole “hunter-gatherers didn’t eat well every day” kind of argument).  “Down days” of 400 calories or less are balanced out by up days when one can eat freely (relatively speaking).  In theory such should help with the usual problems of most diets and or caloric restriction plans- a rapidly plummeting metabolism that adapts to low calorie intake.  Also, the nutritional plan is supposed to help me (or you) achieve the benefits of caloric restriction without making you look like the people who are on caloric restriction diets (think Christian Bale in the Machinist).

My father speaks very highly of the nutritional plan contained in the book, so I figured I would give it a shot for 2 weeks.  Of course this means I will have to juggle my workout schedule around, as I can’t possibly do my usual workouts on any of my “down” (400 calorie) days.  If nothing else it will be an interesting experience.  I will of course keep you updated.  I will take measurements tomorrow morning (along with pictures) and we will see how far I can go in 2 weeks.

Today was a good day with an indoor workout (thanks to the rain) and a some pretty delicious meals.

  • Breakfast: Protein Shake with blackberries and kiwi
  • Snack: Kashi Cereal (High Fiber), unsweetened shredded coconut, and 70% dark chocolate
  • Lunch: Joseph’s pita bread, olive oil brushed on, mushrooms, tomatoes, bacon, and feta cheese
  • Snack: Protein Shake
  • Dinner: Sirloin steak marinated in red wine with onions and mushrooms and a bit of A1 on the side.
  • Snack: Protein Shake

Tomorrow will be a real test of willpower as I have the house all to myself and lots of stressful work to do.  Wish me luck.

This recipe is delicious!  I based it off something I ate at a fancy restaurant in Asheville a couple months ago.  The preparation is simple, and should take no more than 10-15 minutes (basically chopping avocado and slicing tuna).  And the end result is well worth the hefty price tag for sashimi grade tuna ($10.99/pound).

Shopping list:

Kimchi, light sesame ginger vinaigrette, avocado, black sesame seeds, regular sesame seeds, and carrots (you can also include a little bit of sushi rice, but keep portion size in mind).


  • Slice up your avocado in small pieces (size of your pinky finger nail)
  • Shave your carrots into thin inch-or-two long strips
  • Cut your tuna last (make the pieces just a bit bigger than the avocado slices)
  • Plate the avocado, carrots, and tuna.   Also plate (to the side) a couple tablespoons of Kimchi
  • Drizzle the plate in 2-3 tablespoons of the sesame ginger vinaigrette
  • Sprinkle white and black sesame seeds over the plate (I use about 2 teaspoons of each type)


This is a tasty snack with low calories, whole wheat, plenty of veggies, and lots of healthy fat (depending on how you make it).   The base is simple (and cheap), a whole wheat Joseph’s Pita (you can buy 6 in a package for $2.79 at Wal-mart).   Their whole wheat pita has a well-balanced nutritional content (see image below).  From there the steps are simple. (more…)

I’ve spend the summer neglecting every good bit of nutritional advice I’ve ever received, and as a result I feel bloated, tired, and “ick.”  So as of yesterday I got back on the nutritional wagon.  As per my trainers instructions:

“[Eat] fresh vegetables (no root vegetables or squash), berries, small amounts of nuts & seeds, unprocessed animal protein, unprocessed fats, salt, spices, coffee with cream, tea, water and 1 tbsp of fish oil per day.”

So I planned all my meals out for today.  But as we know the best laid plans often go straight down the toilet. My plans went down the drain thanks to a severe thunderstorm that left our family stranded in the local Wal-mart until lunch time today.  The only food place there was subway, and as we all know, if you want something that doesn’t come on bread (and isn’t a salad), Subway ain’t the best place to eat.  So after reviewing the menu several times, my frustration finally eased when I saw a steak and cheese omelet sub.  I ordered the sub with double steak, part-skim mozzarella, tomatoes, green peppers, onions, and spinach.  I ditched the bread in the trash and laid out the omelet et al. on the table in front of me.  It was quite delicious, and despite the VERY user unfriendly nutritional info at the Subway website (they won’t let you deduct or add specific ingredients)   I was able, with a little math, to guesstimate my nutritional intake at around:

  • 400 calories
  • 9g carbs
  • 37 protein
  • 18g fat

Sounds good to me.  Not ideal, but the best alternative.