Maggi

I woke up and had a glass of ice water then I completed my 10 minute morning exercise routine. For breakfast I had steel cut oats, yogurt, and two cups of coffee. After breakfast I took a 20 minute walk with the dog which came to be one mile.

For lunch I had a banana sandwich. Never heard of that one?? Well it is a southern favorite and don’t knock it until you have tried it! It’s two pieces of bread, I used whole wheat with olive oil mayo and you just slice the banana and there you have one great sandwich. With the sandwich I had plain potato chips. When you look at the label (Lay’s brand) there are three ingredients: potatoes, vegetable oil, and salt. I love a good salty plain chip! I also had an apple, one piece of dark chocolate, and a glass of water.

For afternoon snack I had three whole grain crackers with three slices of extra sharp cheddar cheese and handful of almonds.

For dinner I had grilled shrimp which had been marinated in olive oil and smoked Spanish paprika. A bean salad with cannellini beans, grated roma tomato, minced red onion and green bell pepper, green onion, with olive oil, salt, and white wine vinegar. I also made a fennel and apple slaw with an olive oil, white wine vinegar, honey and orange juice vinaigrette, also cantaloupe and a glass of water.

After dinner we walked for about 35 minutes for a total of 1.6 miles. My 9 pm snack was a tablespoon of peanut butter.

I woke up and had a glass of ice water, then completed my 10 minute exercise routine. My breakfast was a bowl of steel cut oats with butter,sugar,and almond milk.I also had greek yogurt, and two cups of coffee. It is pouring rain so I won’t get my am in walk in.

For lunch I had leftover grilled potatoes and bratwurst on a bun with sauerkraut and spicy brown mustard. I also had a deli pickle,banana, one piece of dark chocolate and a glass of water. Around 3 pm it stopped raining so I went for a 20 minute walk which equaled to about one mile. My 4 pm snack was cottage cheese with blackberries.

Since Justin and I cook 6 out of the 7 days we like to go out to eat once during the week. Tonight it was Mexican. I had a grilled chicken breast with a mango chipotle sauce served with grilled vegetables, rice and beans, and of course a few chips with the house salsa. I also had a glass of sweet tea (hey, I am a Southern girl!) After dinner we walked for about 40 minutes at the park for a total of 1.6 miles. So far this week I have walked eight miles! I use a free app called RunKeeper to keep track. I can’t wait to see how many miles I will have at the end of the week. For my 9 pm snack I had tablespoon of peanut butter.

Today I woke up had a glass of ice water and completed my 10 minute daily exercises. After that I had a breakfast of steel cut oats, greek yogurt, and two cups of coffee. I included butter, sugar, and unsweetened almond milk in the oatmeal and half and half and sugar in my coffee. After breakfast I took the dog for a walk at the park. The walk took 20 minutes for a total of about 1 mile.

For lunch I had a Lean Cuisine. It is one of the new marketplace meals that that company has available. It was the Vermont White Cheddar Mac & Cheese with organic pasta and real cheese. Before I bought it I looked at the ingredient list  and there was nothing “fake” listed. With the mac & cheese I had frozen peas cooked with chicken stock, butter, and kosher salt. I also had a plum and one piece of dark chocolate and a glass of water.

For my afternoon snack I had a ½ cup of cottage cheese with a mandarin orange and a handful of almonds.

For dinner I had bratwurst on a bun with spicy brown mustard and sauerkraut, grilled yukon gold potatoes, and grilled vegetables which consisted of squash, green bell and anaheim peppers, japanese eggplant (all from our garden), onions, and portobello mushrooms. I also had a glass of water

After dinner we walked to the park for about 35 minutes which ended up being 1.6 miles. For my 9:00 pm snack I had a piece of dark chocolate.

I started the day with a glass of ice water. I then weighed and measured myself.  I am 41 years old. I am 5 feet 0 inches and my weight is 143.8 pounds, and my measurements are as follows:

• Chest – 39.5
• Waist  – 34
• Hips – 40.5
• Thighs – 23.5
• Arms – 11.5

Sunday is one of the few days that Justin (my husband) and I eat breakfast together. I am a lover of just about all things french and when I see brioche bread I grab it up to make french toast!.  We soaked four pieces of bread in egg and a little bit of half and half and cooked it in about half a tablespoon of butter. We each had two pieces of the french toast. I also had about four ounces of orange juice and two cups of coffee. I usually measure my juice because it is high in sugar. I also include half and half and about one teaspoon of sugar in each cup of coffee that I drink.

I am lucky because I live in walking distance of a park with a nice walking trail. About 20 minutes after breakfast I walked to the park for about about 22 minutes which was a total of 1.05 miles.

For lunch I had a bacon lettuce and tomato sandwich on whole wheat bread with olive oil mayo and a toasted coconut greek yogurt. I also had a glass of water.

For my 4:00 pm snack I had a ½ cup of cottage cheese with a mandarin orange cup. The cottage cheese has protein to help keep me full, and the sweet fruit pairs well with the salty sour taste of the cottage cheese.

For dinner we had tomato braised chicken thighs with olives and capers over polenta. We also prepared sauteed fennel with bread crumbs and parmesan cheese and a small glass of wine. For dessert we had a nectarine.

After dinner we walked for about 36 minutes for a total of 1.6 miles.

One guideline for the MedAsian Diet is to make yourself accountable. One way you can do this is by keeping a weight, measurement, exercise, and food diary.  By writing this information down on a daily basis you can see what your true eating habits are, why you eat when you eat. (in my case I eat when I am bored or stressed. Comfort food anyone?). It can also help you see the progress you are making and help motivate you to do it all again the next day. I have found that by recording my daily eating and exercise  it makes me be truthful about what I put in my body and on occasion has stopped me from eating things I shouldn’t, and has made me get up off the couch and walk that mile! In other words make myself accountable!