what is this log?

I strongly believe that eating nourishing and delicious food without overeating and being moderately active is the key to feeling happy and staying lean all year round. Many of my clients requested that I share what I do on a daily basis to maintain a carefree healthy lifestyle, so here it is and I hope it helps you with ideas.

Thursday, March 31, 2011

March 30, 2011

what I ate

LUNCH
eggs, cheese, apple

DINNER
slow cooked beef, couscous, cucumber/tomato/cheese salad, kumquats
Greek yogurt with almonds

what I did
stretching and foam rolling
30 minutes body weight and TRX workout

Wednesday, March 30, 2011

A note on drinks

I don't include my daily drinks in my log and those are plenty of water, filter coffee with non homogenized milk, occasional glass of wine and light beer. Soft drinks or juice are extremely rare and are usually a glass a couple of times per month.

March 29, 2011

what I ate

LUNCH
scrambled eggs with cheese, kale chips and an apple

SNACK
carrots, apple, cheese

DINNER
mahi mahi, steamed vegetables with wine sauce
yogurt with raisins and almonds

what I did
2 hours hiking/walking (and running away from snake)

Tuesday, March 29, 2011

March 28, 2011

what I ate

LUNCH
hash browns, eggs, cheese and an apple

SNACK
cream cheese, olives, apple

DINNER
zucchini chili, carrot and pepper salad, popcorn

what I did
stretching and foam rolling
1 hour heavy resistance training with kettlebells and resistance bands

Monday, March 28, 2011

March 27, 2011

what I ate

LUNCH
cucumber, pepper and olive salad, meatballs
ball of ice cream

DINNER
Indian buffet: some nan, rice, spinach, chickpeas, chicken
some coconut ice cream

SNACK

yogurt, apple cider

what I did
stretching and foam rolling

Sunday, March 27, 2011

March 26, 2011

what I ate

LUNCH
scrambled eggs with sausage and an apple

SNACK
apple, kumquat and cream cheese

DINNER
posole soup, tomato/pepper/cucumber salad
yogurt and honey

what I did
1 hour resistance band, body weight and machine training
stretching and foam rolling

Saturday, March 26, 2011

March 25, 2011

what I ate

BREAKFAST
sweet potato and cream cheese casserole

SNACK
sweet potato and cream cheese casserole

DINNER
pork chop with carrots and onions, sauerkraut and rice
cocoa yogurt and two chocolate coconut cookies

what I did
stretching and foam rolling
30 minutes TRX and Valslide workout

Friday, March 25, 2011

March 24, 2011

what I ate

BREAKFAST
boiled eggs, cheese, small apple

LUNCH
pork, sour cream, tomatoes, small apple

SNACK
coconut flour and yogurt, mini chicken enchiladas

DINNER
tomato, zucchini and cucumber salad with fresh cheese and mango

what I did
30 minutes of stretching and foam rolling
1 hour of body weight and resistance band gym workout

Wednesday, March 23, 2011

March 23, 2011

what I ate

LUNCH
pork carnitas, cream cheese, apple

SNACK
sweet potato soup

DINNER
pork carnitas, tomato/pepper/cucumber salad, cooked apples with yogurt

what I did
stretching and yoga
40 minutes medium intensity energy system work
foam roller core stability

March 22, 2011

what I ate

BREAKFAST
soft boiled eggs with cream cheese and cucumber/olive/cilantro salad

SNACK
red pepper hummus, cream cheese, carrots, boiled egg

DINNER
Mexican meatball soup

SNACK
red pepper hummus, carrots, cucumbers, mango

what I did
stretching and foam rolling
45 minutes band and body weight workout
15 minutes medium intensity energy system work on treadmill
some walking

Monday, March 21, 2011

March 21, 2011

what I ate

LUNCH
scrambled eggs with sausage and cheese, cherry tomatoes

SNACK
yogurt, cream cheese and olives

DINNER
apples cooked in raisins and cloves (compote), yogurt and pine nuts

what I did
4 hours of cleaning
carrying heavy furniture

March 20, 2011

what I ate

BREAKFAST
small bowl posole, cheese, sour cream and an apple

LUNCH

bowl of chili, steamed vegetables and two mini corn breads

DINNER
vegetable and egg hot pots, tomato and cucumber salad
yogurt with coconut and jujubes

what I did
1 hour at home full body TRX, resistance band and body weight workout
stretching and foam rolling

Sunday, March 20, 2011

March 19, 2011

what I ate

BREAKFAST
blueberry yogurt, banana, strawberries

LUNCH
shrimp and steak, avocado and grilled vegetables

DINNER
spinach, tomato and cucumber salad with pine nuts
tuna and sour cream salad
kumquats

what I did
1 hour gym workout, bands and body weight
lots of walking
stretching and foam rolling

Saturday, March 19, 2011

March 18, 2011

what I ate

LUNCH
scrambled eggs with cheese and an apple

DINNER
tomato and cucumber salad, asparagus and prosciutto, coconut shrimp and sausage
coconut and honey crumble

what I did
2 hours of walking
stretching and foam rolling

March 17, 2011

what I ate

BREAKFAST
orange, blueberries, yogurt, granola

LUNCH
hummus and lamb

SNACK
pine nuts and apple

DINNER
beef patties with cheese, edamame, cucumber and tomato salad

what I did
stretching and foam rolling

Thursday, March 17, 2011

March 16, 2011

what I ate

BREAKFAST
home made granola, almond milk and strawberries/blueberries

LUNCH
broccoli quiche
apple, small green salad

DINNER
pork and sausage kabobs
grilled asparagus
fruit skewers

what I did
4 hours hiking and climbing

Wednesday, March 16, 2011

March 15, 2011

traveling to desert

what I ate

LUNCH
blackened fish salad with avocado
1 small corn tortilla with meat

DINNER
french onion soup
salmon and baked potato
some strawberries and ice cream

what I did
1 and a half hours walking
swimming

March 14, 2011

what I ate

SNACK
small apple

LUNCH
beef patties and cheese
tomatoes and lettuce

DINNER
radish, cucumber and parsley tzatziki
posole soup (pork, corn)
mango

what I did
lots of stretching and foam rolling
1 hour kettlebell and resistance band workout

Monday, March 14, 2011

Маrch 13

a note on March 11 and 12th

We had our wedding ceremony and reception on March 12 and we are very happy. It was a magical day. We made all food ourselves so the 11th and 12th were very busy with preparations and no time for a sit down meal. We snacked on cheese, nuts and veggies/fruit while preparing everything. The actual wedding day we had no food until our reception but enjoyed some wine and a couple of pieces of wonderful cheesecake that Roland made once we got there. We didn't have time or energy to train, but we walked and stood a lot and there was plenty of stretching and foam rolling in between. Things are back to normal eating on day after wedding, as you can see.

what I ate

BREAKFAST
English muffin with turkey and cheese

LUNCH
pulled beef and some grilled veggies
a few corn chips

DINNER
cantaloupe, blueberries
tomato, cucumber,pine nut and basil salad
cheese, shrimp and avocado salad

what I did
3 hours of walking

Friday, March 11, 2011

Маrch 10

what I ate -
a very unusual day


SNACK
Jack cheese
whole wheat mini crackers

SNACK
yogurt, strawberries, cashews

SNACK
chicken tamale
pineapple

SNACK
chocolate thins
strawberries, sour cream
whole wheat crackers with cheese

what I did
45 minutes of TRX and resistance band workout
stretching and foam rolling

Wednesday, March 9, 2011

March 9, 2011

what I ate

BREAKFAST
scrambled eggs, cream cheese, olives
small apple

LUNCH
tuna curry with some couscous
small apple

DINNER
tomato, mango and pepper salad
carrots
turkey apple sausage
strawberries, coconut and cream cheese

what I did
stretching and foam rolling
30 minutes TRX and resistance band workout

Tuesday, March 8, 2011

March 8, 2011

what I ate

BREAKFAST
1/2 minimalist quiche
apple

LUNCH
1/2 minimalist quiche, sour cream
tomato

DINNER
salmon burrito
some chips and salsa

what I did
3 hours walking (total 12 000 steps for the day via fitbit)

Маrch 7, 2011

what I ate

LUNCH
scrambled eggs with roasted peppers and onion, cheese
apple

SNACK
apple
sunflower seeds

DINNER
tomato, pepper, cucumber, avocado salad
asparagus, onion and celery mix
beef meatballs
yogurt with some apple and blueberries

what I did
stretching and foam rolling
1 hour of bands and kettlebell workout
2 hours cleaning

Sunday, March 6, 2011

March 6, 2011

what I ate

LUNCH
scrambled eggs, asparagus, apple
yolk and cheese crackers

SNACK
glass milk

DINNER
beef tamales
carnitas and carrots
wine

what I did
hiking and throwing rocks

Saturday, March 5, 2011

March 5, 2011

what I ate

BREAKFAST
small sausages
tomato

LUNCH
beef patties, cheese
tomato
lettuce

DINNER
asparagus, tomato and avocado
corn crackers with cheese and olives
fruit and zabaione sauce

what I did
some walking
45 minutes circuit training: bands and body weight
foam rolling and stretching

Friday, March 4, 2011

March 4, 2011

what I ate

LUNCH
cottage cheese
yogurt
apple

SNACK
orange

DINNER
tomatoes and cucumbers
meatballs
strawberries and orange dipped in chocolate
dried jujubes

what I did
1 hour walking
foam rolling

March 3, 2011

what I ate

LUNCH
scrambled eggs with pepperoni and cheese, apple

DINNER
beef strips
chickpea curry
apple
beer

what I did
1 hour walking
45 minutes circuit trainings (bands, body weight and machines at gym)
foam rolling and stretching

Wednesday, March 2, 2011

March 2, 2011

what I ate

BREAKFAST
yogurt, oat bran and apple, sunflower seeds

LUNCH
French onion soup with cheese, apple

DINNER
tomato salad, edamame
meatballs and sour cream
cherimoya

what I did
20 minutes yoga and stretching
foam rolling

Tuesday, March 1, 2011

March 1, 2011

what I ate

BREAKFAST
scrambled eggs with Parmesan and small apple

LUNCH
grapes, some cheddar cheese

DINNER
French onion soup
tomato and pepper salad
pepperoni
cheromoya

what I did
30 minutes yoga
stretching and foam rolling
1 hour walking
2 hours cleaning

Feb 28

what I ate

BREAKFAST
scrambled eggs and spaghetti squash
small apple

LUNCH
Beets and feta salad, sunflower seeds, some peanuts
small apple

DINNER
tomato and cucumber salad, avocado
spaghetti squash, meatballs and tomato sauce
cherimoya

what I did
40 minutes of resistance band and body weight workout
stretching and foam rolling