May 11

Nutrition Class: Discussion Topic #1

Nutrition No Comments »

MyPyramidAs stated on the Nutrition Class post I created yesterday, I will be sharing my responses to nutrition topics. This post includes my initial response to a question posted by the professor and comments I made to others’ responses to that same question.

The very first discussion topic in the class was the new Food Guide Pyramid. The professor posted:

“The focus of this discussion is on the new Food Guide Pyramid introduced in Chapter 2 of the textbook (12th edition). After you have read Chapters 1 and 2 in the textbook, visit http://www.mypyramid.gov/ to learn more about this new multi-pronged approach to diet planning.

Formulate your initial post by identifying what you believe is the one major advantage and the one major disadvantage to the MyPyramid.gov site.”

My Initial Response
[ME:] I really like the MyPyramid.gov website. VERY WELL organized. Information is readily available through the provided navigations (top and left).

On the pyramid itself, I like that oils are separated from “solid fats”. In the old little white/yellow dots representing both likely confused more people than it helped.[1][2]

On HUGE shortfall on the website AND the new pyramid is the absence of recommending nutritional supplements. Another problem I see is that without spending a lot of time on the site or a lot of time reading our textbook, very few people would understand the recommended servings in the new pyramid.

Harvard Food PyramidIt is my opinion, the government has done a horrible job at guiding us in the quest for health. Many others share my opinion. So much so that a few years back Harvard researchers published their own pyramid… BASED ON SCIENCE.[3]

According to a Boston newspaper, the government revised the pyramid and confused the public. Harvard “set out to create a guide to good nutrition that uses the familiar pyramid shape but incorporates current research findings”.[4]

I have done my best to follow Harvard’s recommendations since it was first made public (which include multivitamins due to lack of nutrients currently found in green-picked & processed foods, and emphasizes exercise, weight control, and small portions by placing these at the base).

References:
[1] New Pyramid: Textbook, pg 45
[2] Old Pyramid: http://web.mit.edu/athletics/sportsmedicine/Food%20Pyramid.JPG
[3] Harvard Pyramid: http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/
[4] Boston Newspaper: http://www.boston.com/news/health/blog/2008/05/harvards_new_fo.html

Discussion Based on my Initial Response
[STUDENT 1:] Hi Kevin,

I agree that it would be beneficial for the website to mention supplements as they are a big part of the diet for many, and I think that more people take them than not. It can be difficult to meet the recommended intakes on a busy schedule and supplements definitely help in that area. I tend to lean towards your idea that the government has misguided us in our quest for healthy eating, I also believe that they have a lot of incentive from the different food industries to tell us things are healthy and needed when they are not. I didn’t know that Harvard created their own pyramid but I find that interesting and will have to check it out.

[ME:] I remember seeing a presentation that said Kraft foods CEO was working at USDA and was one of the people who put the old pyramid together…

Suggesting, of course that the pyramid was actually set up to drive consumption of their products. I will have to find it. If I am not mistaken, it was by some faculty member at a Texan university.

My Comments on Other Students’ Responses
(First Conversation)
[STUDENT 1:] An advantage to http://www.mypyramid.gov/ is that it has almost all of the information an everyday person would need to know about their nutrition. They can put what they eat in and it will tell them everything they need to know. It is convenient. A disadvantage would be this site does not mention other ways to be healthy or have links to other ways of being healthy like exercising, etc.

[ME:] I completely agree!

Although the pyramid itself has a person walking up the steps, the site lacks guidance.

I found their “Physical activity” recommendations as follows:

Go to http://www.mypyramid.gov
Click “Get weight loss information” link on the right
Scroll down and click on the “Physical activity” link in the 4th step.

But even this page only has 4 links.. 2 of which direct users to more information (1 on tips and another on the importance of exercise). The other two are to the food pyramid and to a generic info page about calories being burned.

Please Join In
Please continue these discussions by adding your comment below.

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May 10

Nutrition Class

Nutrition No Comments »

This semester I enrolled in a nutrition class and am happy to report that I took the final exam yesterday!

I ended up with a 92.7% (A) and am certain it was one of the highest grades in the class. I enjoyed the class because nutrition is a very interesting topic to me, but I must admit that I was let down quite a bit. The class was an online class that required a lot of reading. There were eight modules and more than a fair share of chapters that coincided with each module.

My biggest challenge was forgetting everything I already knew about nutrition and reading the textbook and actually using the information taught in the book for the chapter tests and the midterm and final exams. I spent A LOT of time reading. And this led to the disappointment.

First, I noticed the book was on an anti-supplement campaign. For the first 8.5 chapters the book slammed the use of nutritional supplements. It repeatedly mentioned that all nutrients can be obtained from food and all we have to do is eat a variety of foods, and so on. And then… after hammering in that point into the reader’s brain… half-way through the 9th chapter it says, “A dietary supplement providing vitamins and minerals at or below 100 percent of the Daily Value can help people following low-kcalorie diets to achieve nutrient adequacy.”

Another example was the repeated attack on protein supplements. The book insisted these were not necessary. It went so far as to say that proteins all ended up being denatured in the stomach. It even included enzymes whenever there was a chance. First, about enzymes – If they don’t help, why do people who are lactose intolerance do well when they get medical recommendations for lactase? Now the protein drinks…

I agree. Protein drinks are largely ineffective and do little more than what eggs could do. There is an exception, however. The book says that whey protein is “popular among athletes” and that although it does not improve performance, experiments indicate it increases “protein synthesis slightly.” I promise to explain the details in a later post. For now, suffice it to say that improved protein synthesis is a big plus for everyone (athletes, people looking to lose weight, people wanting to keep weight off, EVERYONE).

The book had a lot of legacy recommendations. It would scare readers from consuming too much cholesterol and even suggested a limit of one egg per day for healthy adults and 2 eggs a week for those who suffered from high cholesterol. But it never gave a reference to a single study relating dietary cholesterol to an increase in blood cholesterol.

By “legacy recommendations,” I am referring to it making blind statements simply because they are the same statements that have always been made. I promise to explain the details in a later post.

To be fair, the book did have a lot of useful information and it really helped me better understand the human body. It put pieced together a few random things that had been introduced but not fully explained in my previous biology and biochemistry courses. The book (and class) is a must for anyone who has completed a health science degree.

The most fun part of the class was the discussions. Each module had a topic of discussion that was related to the subject we were studying. The professor would ask a question and each student had to answer it. The students also had comment on two other students’ initial responses.

I will post the questions and my responses, along with complete conversations I had with other students, in the next few days. Starting tomorrow, I will post module question 1 along with all conversation in which I participated and continue like this, posting one module question per day.

Required Legal Disclaimer: some of the links mentioned within this post or posts they lead to are my affiliate links and I get compensated for recommending those products. However I NEVER recommend something I don’t believe in and welcome your questions and feedback.

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Jun 05

Low Glycemic, 6-Meal a Day Plan

Exercise, Fat Loss, Food, Nutrition 9 Comments »

Fruits and VegetablesYesterday, around noon, I tweeted that I was headed for my third meal of the day and asked my followers how many meals they had eaten so far. Most said 1, some said 2, others said 0! But I did get a few private messages (DM’s) and e-mails asking me how it was possible to eat so much and stay healthy. But most were interested in finding out what it was that I was eating (a diet/meal plan).

I made this low glycemic meal plan based on my current activity level. I change up my workouts from training that helps build muscles to training that focuses on burning fat every few weeks.

I am currently in the fat burning cycle (and will continue on it for another couple of weeks). Keep in mind that this is not a plan to lose weight and that physical activity is essential. In this fat burning cycle, the exercise is violent and exhausting (no long-distance running). I alternate between a weight-lifting session (30 minutes a day) and a sprint training (10-15 minutes a day). I exercise in the early morning, before the first meal.

I also take exceptional supplements which allow me to close the gap of nutritional deficiencies presented by this, or any meal plan, for that matter. Don’t believe me? I challenge you to construct a meal plan that provides you with ALL nutrients on a daily basis. Take into account proteins, essential fatty acids, phytonutrients and phytosterols.

Okay… Here it is:
On days I do weights…

oj pineapple straberry chocolate shake

08:00 AM :: 1 cup soy milk, 1/2 cup orange juice, 1/2 cup strawberries, 1 serving low-glycemic meal replacement powder (vanilla flavor), and a whey protein blend.

toast and eggwhites

10:00 AM :: 2 egg whites (hard-boiled) on toast (whole grain, preferably Ezekiel brand, or one with grains/nuts).

01:00 PM :: 2 cups green salad with extra virgin olive oil and 1/2 lime as the dressing. 1 grilled chicken breask. 1/2 cup steamed broccoli.

cottage cheese with strawberries and almonds

04:00 PM :: 1 cup cottage cheese, 10 strawberries, 4 almonds.

yogurt with apple and almonds

06:00 PM :: 1 cup plain yogurt, 1 apple, 4 almonds.

low glycemic chocolate meal replacement drink

08:00 PM :: 8oz soy milk with low glycemic meal replacement powder.

On days I run/walk…
08:00 AM :: 1 egg + 1 egg white omelet, 1 turkey frank, 1/2 cup cooked oatmeal (not instant; not microwaveable), 1/3 cup blueberries (or 1/2 cup strawberries).

low glycemic chocolate meal replacement drink

11:00 AM :: 8oz soy milk with low glycemic meal replacement powder.

chicken salad with two cups of vegetables

02:00 PM :: 8oz of tuna (or chicken 1 cooked chicken breast) salad (2 cups of vegetables w/ 1 table spoon of mayo) or 1 salmon patty with 2 cups green salad with extra virgin olive oil and 1/2 lime as dressing, 1 kiwi or 2\

yogurt with apple and almonds

05:00 PM :: 1 cup yogurt with 1 apple and 8 almonds.

08:00 PM :: 2 cups green salad with extra virgin olive oil and 1/2 lime as dressing, 1 grilled chicken breast (or salmon patty), 1/2 cup steamed zucchini.

I make sure to drink A LOT of water… A LOT of water. If you are unsure of how much water you need, read this: Water: What You Need to Know. I do not drink water during meals. Instead, I wait between 1.5 and 2 hours after a meal to drink water. I do sometimes eat 15-30 minutes after drinking water, but never before.

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Mar 27

Diet for Thursday, March 25, 2010

Nutrition 12 Comments »

This is not to lose weight! I don’t believe in “diets”! I know my body very well and this is what I think it needs. Yours could be VERY different to mine and as such, you should not eat exactly what I eat.The supplements, those you do need… maybe even at higher quantities.

Diet
At 6:20am drank a litter of water with 2 servings of glyconutrients and half a serving of an Energy & Endurance Formula that is perfect for athletes. (15.4 calories)

At 7:45am a liter of water with a Whey Protein Blend. I also took a Multivitamin and Multimineral Supplement, a Antioxidant Supplement, a Phytosterol Supplement, and an omega 3 supplement (essential fatty acids commonly found in fish). (71 calories)

At 8am I ate three poached eggs with a toast.

toast and eggwhites

toast and eggwhites

Many people, including nutritionists recommend this practice because of the cholesterol in egg yolk. But recent studies have found that cholesterol in the diet does not increase cholesterol levels in the blood. Instead, it is trans-fats that were found to increase cholesterol levels in the blood. I believe that egg yolk has beneficial and essential fatty acids. I didn’t eat them because I just had an omega 3 supplement and probably eating them at this time would be unnecessary. (116 calories)

At 11:50am I ate two poached eggs and an apple. (209 calories)

poached eggs

poached eggs

At 2:10pm I ate one poached egg and an apple. (131 calories)

At 3:50pm I ate an apple. (53 calories)

At 5pm I ate an apple. (53 calories)

At 6:50pm I ate an apple. (53 calories)

At 8:30pm I drank a liter of water with a Whey Protein Blend. I also took a Multivitamin and Multimineral Supplement, a Antioxidant Supplement, a Phytosterol Supplement, and an omega 3 supplement (essential fatty acids commonly found in fish). (71 calories)

At 9:15pm I ate double salmon patty sandwich (710 calories):

Salmon Sandwhich

Salmon Sandwhich

Two toasts with mayo
2 slices of cheese
1 jalapeño
Yes, the picture is not correct. There were no carrots or tomatoes. There were two full patties and not 1.5 and a couple of cheese slices, not just one.

4 liters of water

4 liters of water

Besides the two liters of water that mentioned I drank four liters of bottled water, three of which had two servings of Advanced Glyconutrients and a half serving of an Energy & Endurance Formula that is perfect for athletes. (43.5 calories)

I ate a total of 1526 calories. Today was an good balance to yesterday’s moderately high to high glycemic meals. Looking back, I noticed that I’m missing vegetables. I will be sure to eat GREEN vegetables tomorrow. My last meal was way too late. I don’t like to eat past 8pm. Although many nutritionists or trainers will say that it gets converted into fat because you go to sleep o whatever, I don’t eat it for one main reason: it can hinder your sleep. Try to go to sleep at least a couple of hours after your last meal. You want to be completely relaxed when you sleep. If your body is still working hard to digest what you just ate, it will do what it possibly can to not go to sleep until the food is digested.

Exercise
Sprint training

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Mar 25

Diet for Wednesday, March 24, 2010

Nutrition 2 Comments »

This is not to lose weight! I don’t believe in “diets”! I know my body very well and this is what I think it needs. Yours could be VERY different to mine and as such, you should not eat exactly what I eat.The supplements, those you do need… maybe even at higher quantities.

Diet
At 7:30am I drank two liters* of water:

Whey Protein and Supplements

Whey Protein and Supplements

One plain and the other with a Whey Protein Blend. I also took a Multivitamin and Multimineral Supplement, a Antioxidant Supplement, a Phytosterol Supplement, and an omega 3 supplement (essential fatty acids commonly found in fish). (71 calories)
* I actually drank two of those blue containers which is more like a liter and a half.

 

At 8am I ate a one egg, two egg white, turkey ham omelet with a couple of tablespoons of cottage cheese, a toast w/ half a serving of peanut butter, and a cup of soy milk. (418 calories)

Turkey Ham Omelet

Turkey Ham Omelet

At 12:15pm I ate a turkey ham sandwich. Obviously there were two slices of toast along with 2 slices of turkey ham, half a serving of mayonnaise, half a serving of mustard, and 1 slice of cheese. (307 calories)

At 2:30pm I ate an apple (red). (53 calories)

At 5:30pm I ate scoop of ice cream (butter pecan). (190 calories)

At 6:30pm I ate two (one serving) chew-able kids’ multivitamin/multimineral. (45 calories)

At 7pm I ate two tuna salad plates:

Tuna Salad

Tuna Salad

What is pictured here is for a lot more than the two plates I had. It is canned tuna with mayo, baby carrots, corn kernels, jalapeños, and jalapeño juice.
Normally I include A LOT of lettuce or spinach but I did not have any at home. I also had a cup of Sprite. (I don’t have any clue how many calories my servings had)

 

 

 

At 8:30pm I ate two scoops of ice cream (butter pecan). (380 calories)

4 liters of water

4 liters of water

Besides the two liters of water that mentioned I drank four liters of bottled water, three of which had two servings of Advanced Glyconutrients and a half serving of an Energy & Endurance Formula that is perfect for athletes. (43.5 calories)

Without considering the calories in the tuna salad (100 calories for Sprite are included), I ate a total of 1608. How much could it have had? Who knows, but more importantly… Who cares? The things to consider here are that it was a fairly high glycemic day. I will have to compensate tomorrow and go a little more lower glycemic than usual. The Sprite, the second serving of tuna salad, the carrots and corn in the tuna salad, and the second scoop of ice cream are what’s bothersome. One scoop of ice cream, with plenty of distance before and after it is low glycemic. But a second scoop soon after a first (or in my case at the same time) makes this a very high glycemic snack.

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Mar 24

Diet for Tuesday, March 23, 2010

Nutrition 1 Comment »

As mentioned on yesterday’s post:

This is not to lose weight! I don’t believe in “diets”! I know my body very well and this is what I think it needs. Yours could be VERY different to mine and as such, you should not eat exactly what I eat.The supplements, those you do need… maybe even at higher quantities.

Diet
At 10am (more or less) I drank a liter of water with a Whey Protein Blend. I also took a Multivitamin and Multimineral Supplement, a Antioxidant Supplement, a Phytosterol Supplement, and an omega 3 supplement (essential fatty acids commonly found in fish). (71 calories)

At 10:15am I ate a one egg, two egg white omelet with two tablespoons of cottage cheese and a cup of soy milk. (253 calories)

At 3pm I ate salmon patty sandwich (626 calories):

Salmon Sandwhich

Salmon Sandwhich

Two toasts with mayo and mustard
1 slice cheese
1/3 tomato (two slices)
Small bag of baby carrots (side)
Cup of Sprite (normally don’t drink anything during meals but had it left over and it’s been a while since I drank soda)

 

 

 

At 5:30pm I ate a scoop of ice cream (cookie dough). (190 calories)

At 8:15pm I drank a chocolate-strawberry shake (555 calories):

chocolate-strawberry shake

chocolate-strawberry shake
chocolate-strawberry shake finished

chocolate-strawberry shake finished
2 cups soy milk, 1 cup strawberries, 13 almonds (I don’t measure just get small handful), chocolate-flavored meal replacement shake, and a Whey Protein Blend.

 

At 8:30pm I ate two (one serving) chew-able kids’ multivitamin/multimineral. (45 calories)

chewable vitamins for kids

chewable vitamins for kids

The awesome thing about this is that I just gave myself more nutrition with these two little “candies” than with any other meal today! Each serving (two) of these chew-able supplements contains as much vitamin A as two fresh apricots, as much niacin as 5 medium sized carrots, as much vitamin D as 4 cups of milk, as much vitamin B12 as 60 ounces of chicken, as much vitamin E as 10.75 cups of kiwi, among MANY other nutrients (too many to list here).

I ate a total of 1740 calories but, as was the case yesterday, almost everything is low glycemic with the exception of the carrots and the Sprite. Stay away from carrots and sprite (I really hope you already knew about this one) if you are trying to eliminate body fat. Believe it or not, whole wheat bread is low glycemic (as is multi-grain; most other types of breads are medium to high glycemic). I also drank 2 liters of water in addition to what is mentioned above.

Exercise
About half an hour walk (one lap around each of eight lanes in a standard track).

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Mar 23

Diet for Monday, March 22, 2010

Nutrition 1 Comment »

It’s been about two weeks since I got a little off track. I stopped preparing food to take to school, I have eaten at some restaurants, and have almost completely stopped doing exercise.

On Sunday I said I would stop this and return to a healthy lifestyle. We all “sin” and it’s okay… As long as we don’t get used to it and we remind ourselves that it isn’t normal to eat like that.

I will share with you what I eat all week. :) I hope you like it. I forgot to take pictures yesterday and this morning during breakfast. But I promise I will take pictures of EVERYTHING from now on. AND I’M COMPLETELY AGAINST CALORIES BUT I KNOW IT’S THE ONLY WAY SOME PEOPLE THINK (that’s why I include them).

This is not to lose weight! I don’t believe in “diets”! I know my body very well and this is what I think it needs. Yours could be VERY different to mine and as such, you should not eat exactly what I eat.The supplements, those you do need… maybe even at higher quantities.

Diet
As soon as I woke up I drank a liter (32oz) of water. (0 calories)

At 7:30am (more or less) I drank a liter of water with a Whey Protein Blend. I also took a Multivitamin and Multimineral Supplement, a Antioxidant Supplement, a Phytosterol Supplement, and an omega 3 supplement (essential fatty acids commonly found in fish). (71 calories)

At 8am I ate natural yogurt with a handful of granola, an apple (red) cut up into squares no bigger than half my thumb, and a spoonful of honey. (Honey has a high glycemic index and should be avoided for those trying to burn body fat). (513 calories)

At 12:30pm I ate two apples (red). (106 calories)

At 2:40pm I ate one apple (red). (53 calories)

At 4pm I ate one apple (red). (53 calories)

At 5pm I ate a scoop of ice cream (cookie dough). (Ice cream is a low glycemic food when eaten between meals – two hours before or after any meal. I ate it because the apples I had eaten all day were digested fairly quickly and it’s likely that my stomach was already empty). (190 calories)

At 7pm I ate three quesadillas (small corn tortilla w/ mozzarella cheese) with A LOT of spinach (spinach inside the quesadillas, like tacos). (356 calories)

At 9:15pm I drank two liters of water (one with Whey Protein Blend and another one plain). I also took a Multivitamin and Multimineral Supplement, a Antioxidant Supplement, a Phytosterol Supplement, and an omega 3 supplement (essential fatty acids commonly found in fish). (71 calories)

At 9:30pm I ate a scoop of ice cream (rocky road). (190 calories)

Besides the three liters of water that mentioned I drank four liters of bottled water, three of which had two servings of Advanced Glyconutrients and a half serving of an Energy & Endurance Formula that is perfect for athletes. (43.5 calories)

I ate a total of 1646.5 calories yesterday. But more important than that is that almost everything that I ate (with the exception of honey and tortillas) were items with a low glycemic index. The supplements are necessary because it is IMPOSSIBLE to get all of the nutrients that you need from food alone. I eat apples a lot because it is easiest for me to take when I have to go out of the house. The plastic used for the bottled waters are very, very bad for your health. I drink from glass when at home but I haven’t found a suitable substitute for bottled water when I have to step out (especially when I have to go to school and I take 4 liters with me each day). Water is VERY important and you should drink AT LEAST 2 liters a day (optimal amount is to drink, in ounces, what you weigh in kilos).

Exercise
I did biceps (hammer curls) at home when I arrived from school.

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Jan 25

Fat Elimination Mode On

Exercise No Comments »

Weight LifterI set up a workout routine last week with a friend and yesterday was our first day. It felt AWESOME! It had been over a year since I last followed a regular workout routine and I was missing it.

A little background
I wrestled in high school as a 152 pounder. Not bad… definitely the best shape I have ever been in. There were a lot of sacrifices to keeping the weight, especially during the few days leading up to wrestling matches. Without going into details, I did a lot of unsafe and extremely detrimental things (I remember losing 12 pounds from 7am to 4pm once). Needless to say, this was not good for my body.

As soon as I graduated from high school, I paid the price for what I had done. See, I went from working out 7 hours a day to absolutely zero because I started working and going to college. I went from 152 to 200, 210, 215, 220, 240, and in mid ’04 I hit my highest weight ever — 259.5 pounds.

Solution
I started on glyconutrients and dropped to 240 within a month and a half. This doesn’t happen to everyone, but it did with me. I plateaued but I noticed I had a ton of energy so I got into some sports I had previously done. I began to play tennis, golf, and jiu jitsu once again (things I hadn’t done in well over 10 years). I dropped another 10 pounds, and once again plateaued. No matter what I did or what I ate (even when in excess), I stayed at the same weight.

Then I stopped doing the exercise, I climbed back up to 240 by about a year later. And that’s where I stayed until August of 2008 when I took a new whey protein supplement which was backed by a few clinical studies (double-blind placebo and open label studies). I purposely didn’t change anything in my diet or exercise routine. I wanted to see what this product, on its own did.

But instead of caring about the weight, I focused on the measurements around certain body parts once a week (day to day weighing was prohibited). The results for the first 8 weeks were amazing. I was wearing pants that were 4 inches smaller! But then I plateaued. The body is an amazing thing! I began to work out and once again I began to drop in sizes and weight. But this only lasted a month. I stopped taking the supplement and eliminated the exercise.

For the past year, I’ve been fairly lax on my food intake with very little activity. Sure I’ve gotten up once in a while for a hike or walk or lift weight in the backyard, but nothing serious… no commitment. That is, until now.

Exercise Routine
Weight lifting is CRUCIAL for eliminating fat. This is probably the biggest thing I needed to consider since that’s my main goal. I need to reduce another 4 inches from my pant sizes. Mondays, Wednesdays, and Fridays after biochemistry are the days we will lift.

Mondays is upper body, pushing muscles. Chest, shoulders, and triceps (in that order). Wednesdays are upper body, pulling muscles. Back (upper and lower), biceps, and forearms. Fridays are legs. We are already thinking we may have to accelerate the workout rotation as we get more and more used to the workouts.

Tuesday, Saturday, and Sunday mornings will be for walking. I don’t run because I feel it damages the body more than it helps. Benefits of aerobic exercise are to help with mobility, circulation, and stretch the muscles. It is very, very, VERY hard to lose weight by doing aerobic exercise.

Diet
There are a lot of miracle diets. I don’t believe in any of them. The key is a lifestyle change. For the moment, I know I have to eat a lot less than I was before if I truly want to lose weight. But I do not want to eliminate food. How do I do it? I don’t concentrate on calories. Concentrating on calories in vs. calories out leads to nothing but hunger, frustration, and ultimately failure.

Instead I concentrate on healthy food choices. Low glycemic index is the name of the game. Here’s an example of what I eat yesterday and today:

Breakfast: Meal replacement drink because I was in a real hurry and couldn’t cook (tastes great and carries me through to lunch time).
Lunch: Sandwich (toast, mayo, two slices of turkey breast, spinach, and a jalapeño) with a small bag of baked pretzels.
Dinner: Sandwich as described in lunch.

Breakfast: Two egg omelette w/ cheese, small glass of soy milk
Lunch: Sandwich as described for above.
Dinner: Three fish tacos

I do not eat after 8pm. I do not drink any liquids during my meals (if I get thirsty, it’s because I’m not chewing well enough), I drink a lot of water (at least a gallon per day) with advanced glyconutrients.

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