So the focus on portion control rather than calorie intake continues to run against my (healthy) grain, but I persist.  The guide that you’re given is a nice chart of the mediterranean healthy plate.  You know the sort of thing… an image of a plate with various sections set aside for various foods.  In this case, the meal model is 1/2 plate non-starchy vegetables, 1/4 lean protein (meat/cheese/legumes), 1/4 starchy vegetables/grains/legumes with a small serving of fruit, a small serving of dairy and a very small serving of fat (olive oil, etc).  The chart is kind of neat, I’ll try and remember to scan it in tonight.

In any case, I contend the above serving of roast meets (meats?) the diagram’s criteria but is probably a bad idea.  It would probably be useful to note that the med folk consider 3 oz a proper portion of meat however you choose to spread it across the plate.

However, if we’re going to focus on portions, then we need to keep track of our food intake, so let’s get back to food logs.

Food Intake:

  • Breakfast – 1 Chocolate Vanilla Underground Yogurt and 1 small apple
  • Panic Snack – High-Protein drink
  • Lunch – Hummus with celery, carrots, tomatoes and cucumbers
  • Dinner – Thai chili salmon with tomato penne salad
  • Evening snack – 1 Special Dark mini

I really want to add the calories here, but I will refrain as I said I’d do this their way.  About that yogurt, the med diet focuses on glycemic properties of food, so I took a look at the nutrition label and read beyond calories and fat.  150 calories – check.  0g fat – check.  27g of sugar – Holy Mother of…  Going to need to rethink my yogurt choices I see.

Dinner was good.  The salmon was one of those frozen things, and I scraped most of the sauce off of mine, but tasty.  The salad I made myself:

  • 4 oz cooked whole wheat penne
  • 2 roma tomatoes cut into large chunks
  • 2 jalapeno diced
  • 7 oz cannellini beans (rinsed)
  • 4 cups baby spinach
  • 2 tsp minced garlic
  • 2 tbs balsamic
  • salt, basil, pepper, cumin to taste
  • olive oil
  • parm cheese.

Simply dropped the olive oil in a cast iron.  stirred in the tomatoes until the skin started to wrinkle, then mixed in the peppers and beans and sauteed for a few minutes until the peppers were softening. then added the spinach and penne until the spinach wilted.  Finally the Balsamic and herbs to taste.  At that point remove from heat and I shaved 1 oz of parm over the top (don’t use the canned stuff).  Nummy!  This looks like it would make four servings as a side dish or as a lunch.

Exercise:

Heart rate chart for Monday and Friday

The gym work continues apace.  My elliptical is *still* broken, but I’m doing fine with the bike and other treadmill.  Last night I had strength training as well.  I would like to draw your attention to Friday’s chart which shows a near perfect heart response for the work performed.

Tonight – I have class again.  First time we do group workouts… should be interesting…