Meals, 9/29

Whole egg and toast
Veggie smoothie
Baked chicken, stir fried mixed veggies, nuts
Akmok with hummus
Naked taco salad with venison
Turkey breast, sauteed spinach and mushrooms


Change your thoughts and you will change your world
Eat Like Mark

Meals, 9/28

Post exercise protein only drink
Butternut squash soup with nuts
Mark's mush
Grilled veggies
Baked eggplant topped with homemade tomato sauce, Nuts
Breakfast drink with raw milk

Salad with hummus used as dressing
Apple
Mark's mush
Venison taco salad - naked(no tortilla) of course


Enthusiasm is infectious......go ahead and spread it!
Eat Like Mark

Meals, 9/27

Breakfast drink, toast with almond butter

Cottage cheese, butternut squash soup, nuts
Steamed green beans with almonds
Stuffed pepper, grilled chicken, steamed brocolli
Akmok cracker with hummus
Salad, Veggie smoothie
Shashimi (salmon, tuna, white fish), seaweed salad, squid salad

Take control of your life before it takes control of you
Eat Like Mark

Meals, 9/26

Breakfast drink, Toast with almond butter, whole egg and toast
Butternut squash soup with nuts
Grilled mixed veggies, Stuffed pepper, cottage cheese
Mark's mush
Veggie smoothie
Salmon patty, nut clusters, pear


"Wag more, bark less"
Eat Like Mark

Meals, 9/25

Breakfast drink
Butternut squash soup with nuts, stuffed pepper
Nut clusters
Turkey burger with hummus, veggie smoothie
Salad, cottage cheese

Yes, I skipped the birthday cake....Samantha is 16!!

Forgiveness may be a challenge in your life but its absence will make your life impossible
Eat Like Mark

Meals, 9/24

Breakfast drink
Toast with almond butter, cottage cheese, butternut squash soup, nut clusters
Butternut squash soup, nuts, veggie smoothie
Stuffed peppers
Nut clusters, Popcorn

If you only do what know you can, you'll never do very much
Eat Like Mark

Meals, 9/23

Whole egg, toast
Veggie smoothie
Baked chicken, cottage cheese
Salad with canned salmon
Shrimp, butternut squash soup, nuts

Act Like what you do makes a difference....It does
Eat Like Mark

Meals, 9/22

Samantha's 16th Birthday!!

Breakfast drink, breakfast burrito without granola
Mark's mush, nuts, nut bar
Apple, nuts, sardines
Carrots, Akmok crackers and hummus
"Melting Pot" dinner- salmon, tuna, shrimp, salad


Think, Love, Trust, and Live Like you are 16 again
Eat Like Mark

SETBACKS

SETBACKS

You are at a party with friends.  The chips and cheese dip is irresistible. You had a glass of wine so your defenses are down... "I'll just have a taste" you say to yourself.  Next thing you know the bowl is gone, along with your next glass of wine.  Then.." ahh what the h...., give me one of those brownies".  You blew it.  You "cheated".....  Really?  Did you blow it? Did you cheat?.. I say absolutely not.  That type of thinking is a setup for failure.  Now you no longer believe that you can do this "diet thing", so it is over.  You concede.  "Eat Like Mark is for Mark, not for me.  He must be a freak. I will try some other diet plan next week, next month, after the first of the year. And by the way, I am eating pizza tomorrow."   

Does Tiger Woods ever hit into the sand trap....Yes.  Does Peyton Manning ever throw a game loosing interception.....Yes.  Are you a better "eater" than they are athletes....I doubt it... So why hold yourself to a standard of perfection that is guaranteed to disappoint?

Keep in mind that this is a "process", you start at a certain point and move forward for a lifetime!  Moving forward means doing so "on average". That means pitfalls, delays, and setbacks are all to be expected. When they happen, accept them as such. Don't use them as a reason to give up.  They are normal.  You are normal. They are to be expected.  The process takes a lifetime.   Your journey into optimal eating will mirror the ocean during a rising tide. It will not steadily rise but rather will comes in waves, with crests and troughs.  You will experience troughs but with time, each trough will not be as low as the previous trough, and, on average, with time, you will rise.  

Since setbacks are normal, let's just say they are mandatory.  Build them in to your eating plan.  Plan to indulge on regular intervals, say once or twice per week.  Over time, decrease the frequency of indulgences but do not make yourself miserable.  For example, if you know that you will be out with friends on Sat evening then just plan to indulge that night.  Do it without guilt (I know that I do) and enjoy every bite of pizza, chips, cookies, etc.  To help eliminate your guilt, eat extra healthy during that day and the next day.  To help minimize the extremeness of your indulgence, consider eating a healthy meal right before you go out.  I can promise you that WITH TIME, you will not want to indulge as often because it will no longer make you "feel good" to do so.  In fact, just about everyone that I coach, including myself, tells me that now(unlike before) "they feel like crap" when they eat that way.  

"Everything in moderation, including moderation"
EAT LIKE MARK

Meals, 9/21

Whole egg, toast, toast with almond butter
Breakfast drink
Cottage cheese
Mark's mush
Baked chicken breast, steamed green beans and brocolli
Salad with canned salmon
Apple
Mark's mush
Turkey burger with hummus

Insanity is doing the same thing over and over but expecting different results..
Eat Like Mark

Meals, 9/20

Whole egg, toast, toast with almond butter, breakfast drink
Turkey burger with hummus, beet salad, collard and pinto bean salad, grilled eggplant
Nuts
Nut clusters
Mark's mush
Turkey burger with hummus, beet salad, apple

Plan for slow and staedy improvement, not spectacular leaps of change. Even the slowest, steady streams of water erode the hardest rocks

Eat Like Mark

Meals 9/19

Breakfast drink
Breakfast burrito
Lentil bean salad

Mark's mush
Apple
Nut clusters, nuts
Grilled salmon, grilled eggplant, boiled carrots
Veggie smoothie

The virtue lies in the struggle, not in the prize
Eat Like Mark

Meals, 9/18

Breakfast drink
Whole egg, toast with almond butter, cottage cheese
Peanuts
Grilled salmon
Veggie smoothie with raw milk
Mark's mush

You dont have to be great to get started BUT you have to get started to be great!
EAT LIKE MARK

Meals, 9/17

Breakfast drink
Whole egg, toast, venison chili
Nuts
Apple, nuts, granola
Nut clusters, nuts,Lentil bean salad
Veggie smoothie with raw milk
Chicken salad (minimal canola mayo)


"You can never cross the ocean unless you have the courage to lose sight of the shore"
Eat Like Mark

Meals, 9/16

Whole egg, toast with almond butter
Breakfast drink
White bean chicken chili
















Collard greens, Mark's mush

Shrimp with hummus, nuts
Peach, Mark's mush
Salad with canned salmon, pear

Your success is the result of your attitude

EAT LIKE MARK

Meals, 9/15

Post exercise protein only drink
Almond butter and toast
Venison chili
Apple
Shrimp in tomatoe sauce, steamed cauliflower
Nuts
Hummus and Akmok crackers
Salad with canned salmon
Breakfast drink
Shrimp with guacamole
Nut clusters, Peach
Popcorn

Happy are those who dream dreams and are ready to pay the price to make those dreams come true !
EAT LIKE MARK

Meals, 9/14

Breakfast drink
Mark's Mush
Nuts
White bean chicken chili
Steamed carrots and green beans
Baked salmon
Peach, nuts
Ak Mok crackers and hummus
Mark's mush

Eat Like Mark
Feel each breath Like it is the only thing to Feel

Meals, 9/13

Toast with almond butter
Whole egg and toast
Marks mush
Baked chicken, green beans
Baked salmon, sauteed zucchini and yellow squash

Eat Like Mark
Hug your Kids Like there is no Tomorrow

Meals, 9/12

Breakfast burrito
Veggie smoothie
Steamed carrots and spinach
Mark's mush
Peach
Salad with canned salmon
Apple
White bean chicken chili, nut clusters,
Peanuts


Eat Like Mark
Think Like you are "out-of-the-box"

Meals, 9/11

Post exercise protein only drink
Egg white veggie omelet with guacamole
Cottage cheese with blueberries, pineapple, and almonds
Oatmeal with cinnamon, walnuts, blueberries
Salad with added boiled egg whites and turkey
Airport travel - Canned salmon, nuts


Eat Like Mark
Give Like you want to be given to

Meals, 9/10

Veggie omelet with guacamole
Boiled egg whites
Cottage cheese with blueberries and walnuts

Oatmeal with cinnamon and almonds
Salad with baked Salmon, Baked chicken breast, steamed mixed veggies
Nut clusters
Apple, nuts
Naked chicken fajita


Eat Like Mark
Open your mind to new ideas just Like you embrace your old habits

The Mind that opens to a new idea never shrinks back to its original size    - Albert Einstein

Meals 9/9

Hotel breakfast buffet - Cottage cheese(full fat) with blueberries, strawberries, walnuts, almonds, veggie omelet (whole eggs, no cheese) with guacamole
Nut clusters, nuts
Thai restaurant next to hotel - Thai veggie wraps, spicy thai seafood salad, nuts

Nut food bar ("Kind" brand)

Eat Like Mark...Take control of your health one meal at a time

Eating away from home

Traveling poses extra challenges to healthy eating.  Extra challenges are just that..challenges, not obstacles.

1. Pack some food with you. You can eat them on the plane and avoid buying their overpriced crap

• Nuts
• Food bars
• Some fruits (apple,orange, grapefruit) will travel well and can be eaten on the plane/in the car
• Homemade left overs of any kind put in tupperware., including salads with added meat.
• Granola
• Canned meat/fish...salmon, sardines.. they will get inspected at security but will be allowed.

2. Search out the "healthier" choices at the airport. Depending on how much time you have, you can generally find salads, grilled chicken sandwiches/wraps, turkey or chicken subs.  Can eat "open face" to reduce bread consumption.  Remember, it is not about being perfect, just doing your best under the circumstances.

3. Eat plenty immediately before you leave home so you will have less of an appetite during the travel time.

4. Hotel food - Most hotels have some sort of continental or buffet breakfast, some much better than others.  Almost all offer oatmeal which, even though is the the instant type, is still better than a donut.  Many have eggs, yogurt, whole wheat breads, and fruit. Many hotels also have a mini fridge allowing you to buy and store some fruit, or left overs from the prior nights (hopefully) healthy dinner.

Meals, 9/8

Breakfast drink
Toast with almond butter, hummus deviled eggs, apple
Turkey burgers with hummus, nuts, nut clusters
Travel/airport food - Subway turkey sub on whole wheat, sardines, nuts, nut clusters

Eat Like Mark..even when you are away from home

Meals, 9/6

Post exercise protein only drink
Lentil bean salad with boiled egg whites
Nuts
Nut clusters
Spinach/barley/black eyed pea salad, grilled chicken
Salmon patty with hummus, breakfast burrito

Bison burger with guacamole, celery/carrots and hummus
Veggie juice right before bed

Eat Like Mark
Enjoy it Like its the Best Meal you Ever had

Meals, 9/5

Breakfast drink
Spinach-egg scramble, sweet potato fries
Hummus deviled eggs, grilled stuffed zucchini and hummus
Nuts, Nut clusters, grilled tuna
Grilled chicken, kale/black eyed pea salad, spinach/barley/black eyed pea salad

Eat Like Mark
Treat yourself Like a King(Queen)

Meals, 9/4

Breakfast drink
Spinach - egg scramble, tabbouleh, nut clusters
Nuts, Veggie smoothie
Lentil bean salad with boiled egg whites
Grilled tuna, sweet potatoe fries, cottage cheese salad, nuts

Eat Like Mark

Meals, 9/3

Breakfast drink
Whole eggs over easy with toast
Naked chicken fajita
Nut clusters
Mark's mush
Lentil bean salad, boiled egg whites, nut clusters, raw milk with protein powder
Red Bowl - Ma La seafood, triscuits and hummus
Popcorn

Eat Like Mark
Shine Like the Summer Sun

Meals, 9/1

Breakfast drink
Post exercise protein only drink
2 Whole eggs over easy, toast
Veggie Smoothie, Nuts
Spinach pesto pasta
Tabbouleh
Nut Clusters
Lentil Bean salad
Grilled scallops, grilled stuffed zucchini
Popcorn

Eat Like Mark
But Don't Dress Like Him

Meals, 9/2

Breakfast burrito
Breakfast Drink
Tabbouleh
Baked chicken, black eyed peas, veggie stir fry
Nuts
Mark's mush
Salad with canned salmon
Naked chicken fajita - Chicken, spinach, guacamole, tomato, sauteed veggies, cilantro
Nut clusters

Eat Like Mark
Give of Yourself Like it will come back Tenfold