Meals,11/30

Breakfast drink, nuts
White bean chicken chili, sweet potato fries
Seasoned black and kidney beans, nuts
Sardines
Kale chips
Baked eggplant in homemade tomato sauce
Veggie smoothie

"The world is a dangerous place not because of those who do evil, but because of those who who look on and do nothing"...Albert Einstein

Eat Like Mark

Meals, 11/29

Toast with coconut oil and almond butter

Veggie smoothie
White bean chicken chili, sweet potato fries
Nuts, apple
Kale chips
Baked eggplant with homemade tomato sauce, white bean chicken chili
Vanilla frozen yogurt


"Well done is better than well said"...Benjamin Franklin
Eat Like Mark

Meals, 11/28

Breakfast drink
Sweet potato fries, nuts
Baked chicken, seasoned black eyed peas, steamed green beans and brocolli
More black eyed peas, green beans and brocolli. 
Nuts
Seaweed salad.

Akmok crackers and bean dip
Sardines
White bean chicken chili, fiber bar


There is no greater mistake than doing nothing because of the fear that you can only do a little.
Eat Like Mark

Meals, 11/27

Breakfast drink
Chicken chili (from Harris teeter prepared food section), seaweed salad, nuts
Baked salmon, sweet potato fries, kale salad, celery with Trader Joe black bean dip

The greatest things in life... aren't things
Eat Like Mark

11/26..Car travel day.. Buffalo to Charlotte

Breakfast drink
Mark's mush
Apple, nuts
Salad with canned salmon, nuts
Sweet potato fries, naked chicken burrito at Salsarita's
Dark chocolate chips, popcorn

Don't just follow your dreams, chase them down with all your might.
Eat Like Mark

Meals 11/25..The day after Thanksgiving

Breakfast drink, Mark's mush
Canned salmon with hummus, nuts, 1/2 banana
Veggie smoothie
Baked chicken breast
Salad, squid salad, Mark's mush, nuts



First they ignore you, then they laugh at you, then they fight you, then you win.
Eat Like Mark

Thanksgiving Day, 11/24/2011

Breakfast Drink

Mark's mush

Veggie smoothie

Thanksgiving dinner, etc - Raw appetizer veggies, turkey, stuffing, pureed carrot stuff, chocolate candy bar, pumpkin and sunflower seeds

Dont worry about the potholes in the road, just celebrate the journey

Eat Like Mark

Surviving Thanksgiving weekend

If there was ever an excuse to NOT "Eat Like Mark", Thanksgiving is it.  Here are some simple, easy to follow ways to get through this long weekend with out totally jumping "off the wagon".

Remember, Eat Like Mark is all about BALANCE.  With respect to this weekend balance means;

1. Your health and the consequences of your food choices relate to what you do 90% of the time, or what your "average" diet looks like.  So, if this weekend is a giant sized indulgence....so what...make sure that enjoy every single bite.  Hop right back on track Monday morning and grab some veggies! See "Setbacks" in my commentary section
2. If Thursday is a complete blowout, try to make Friday a perfect Eat Like Mark Day.
3. If Sat or Sun are anticipated to be more days of full of indiscretions, make the other day a healthy one
4. Eat a large, healthy breakfast each day
5. Eat a bunch of veggies/oatmeal/etc. before heading out the door( or answering the door if you are the host) to the big feast
 6. Minimize the damage of each meal as follows.... for every portion of stuffing, mashed potatoes, gravy, yams, bread, pie, sweets, other evil foods, eat an identical weight portion of turkey.  Also, have a handful of nuts with each serving.  By doing this you will eat less total calories, stay satisfied longer, and keep the carb load (and thus glycemic load) in balance.

”The ultimate measure of a man is not where he stands in moments of
comfort and convenience, but where he stands at times of challenge and
controversy.”
Martin Luther King Jr.

Eat Like Mark

Meals, 11/22

Breakfast drink
Mark's mush, kidney bean salad
Dark chocolate coconut bar from Alethea's Chocolates - worth EVERY single gram of fat and sugar

Veggie smoothie
Canned salmon with cider vinegar, roasted beets, nuts, lentil soup


”Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible.”
St. Francis of Assisi


Eat Like Mark

Meals 11/21

Breakfast drink
Kidney bean salad, sweet potato fries , nuts
Baked chicken, veggie smoothie
Thai fresh spring roll, thai soup (clear broth with veggies and seafood)
Red curry chicken with veggies, sweet potato fries, Mark's mush, nuts

”To think is easy. To act is hard. But the hardest thing in the world is to act in accordance with your thinking.”....Johann von Goethe


Eat Like Mark

Surviving Thanksgiving weekend

If there was ever an excuse to NOT "Eat Like Mark", Thanksgiving is it.  Here are some simple, easy to follow ways to get through this long weekend with out totally jumping "off the wagon".

Remember, Eat Like Mark is all about BALANCE.  With respect to this weekend balance means;

1. Your health and the consequences of your food choices relate to what you do 90% of the time, or what your "average" diet looks like.  So, if this weekend is a giant sized indulgence....so what...make sure that enjoy every single bite.  Hop right back on track Monday morning and grab some veggies! See "Setbacks" in my commentary section
2. If Thursday is a complete blowout, try to make Friday a perfect Eat Like Mark Day.
3. If Sat or Sun are anticipated to be more days of full of indiscretions, make the other day a healthy one
4. Eat a large, healthy breakfast each day
5. Eat a bunch of veggies/oatmeal/etc. before heading out the door( or answering the door if you are the host) to the big feast
 6. Minimize the damage of each meal as follows.... for every portion of stuffing, mashed potatoes, gravy, yams, bread, pie, sweets, other evil foods, eat an identical weight portion of turkey.  Also, have a handful of nuts with each serving.  By doing this you will eat less total calories, stay satisfied longer, and keep the carb load (and thus glycemic load) in balance.

”The ultimate measure of a man is not where he stands in moments of
comfort and convenience, but where he stands at times of challenge and
controversy.”
Martin Luther King Jr.

Eat Like Mark

Meals, 11/20 - Car travel day.. Charlotte to Buffalo

Breakfast drink
Cabbage salad with canned salmon, sweet potato fries, nuts
Sweet potato fries, nuts
Baked chicken, steamed veggies, raw broccoli and hummus, nuts

Judge each day not by the harvest you reap, but by the seeds you plant
Eat Like Mark

Meals 11/19

Breakfast drink
Lentil bean salad, nuts
Roasted beets
Veggie smoothie
Canned salmon mixed in with hummus and touch of cider vinegar
Cabbage salad with chicken and hummus


“Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed.”
Booker T. Washington

Eat Like Mark

Meals, 11/18

Toast with almond butter and coconut oil
Veggie smoothie
Whole egg, lentil bean salad
Spinach salad with canned salmon,
Roasted beets

Akmok and hummus
Cabbage salad
Turkey, stuffing, sweet potato

An early Thanksgiving with all The Matthews Families
Eat Like Mark

Meals, 11/17

Breakfast drink, whole egg, toast with almond butter
Lentil bean salad, nuts
Spinach salad, tempeh
Steamed cauliflower and zucchini, pinto beans
Akmok and tomato with hummus
Cabbage salad
Apple
Veggie smoothie, sauteed zucchini

It is neither the strongest nor the most intelligent species that survives...rather it is the one most responsive to change.
Eat Like Mark

Meals, 11/16

Breakfast drink, toast with almond butter
Grilled eggplant, Tempeh, pear

Cabbage salad with canned salmon
Granola
Ezekial pasta with turkey meatballs, spinach salad

What would tomorrow look like if everyday was like today?.....so how do we change tomorrow's looks
Eat Like Mark

Meals, 11/15...Sue's Birthday

Breakfast drink
Veggie smoothie, nuts
Sushi (no rice)

Lentil bean salad, grilled eggplant, canned salmon with humus, granola, fiber bar
Birthday cupcake

Happy Birthday Sue

Eat Like Mark

Meals 11/14

Breakfast drink, whole egg, breakfast burrito
Homemade pizza
Lentil bean salad, Mango
Grilled eggplant

Steamed green beans, spinach-egg scrambleApple, nuts
Akmok and hummus, more lentil bean salad
Breakfast drink(for dinner too)


In order to reach the moon, one must aim for the stars.
Eat Like Mark

Meals, 11/13

Breakfast drink
"Spinach-Egg scramble" burritos on multigrain flat out, nuts
"Pure" bar, granola

Veggie smoothie
Grilled eggplant, homemade pizza


Thoughts ripple outward for great distances.  Any thought can be replaced or refined with positivity.
Eat Like Mark

Meals 11/12

Breakfast drink
Toast with almond butter and granola
Lentil bean salad, nuts
Veggie smoothie
Cantina 1511 restaurant - chicken taco soup(no tortilla chips), mexican salad with salmon

Today's actions are the seeds of tomorrow's reality...plant thoughtfully
Eat Like Mark

Meals, 11/11

Breakfast drink, whole egg, toast with almond butter
Nut clusters
Baked chicken, steamed broccoli, sweet potato fries
Deviled eggs with black bean dip
Veggie smoothie
Outback Steakhouse - Seared Ahi Tuna, Steamed veggies, grilled chicken+artichoke flatbread
Popcorn, Dark chocolate chips

Visualize the future you want.. invite yourself to go there..then accept the invitation
Eat Like Mark

Meals, 11/10

Breakfast drink
Chicken sausage with hummus, nuts
Apple, nuts
Steamed brocolli, hummus deviled eggs, nuts
Green bean- roasted red peppers

Baked chicken breast and hummus, Akmok and hummus, nuts
Veggie smoothie, sweet potatoe fries

When you are the end of your rope, just tie a knot and hang on!
Eat Like Mark

Meals, 11/9

Breakfast drink, toast with almond butter
Pear, nuts
Chicken sausage, pear, steamed carrots, green bean-roasted red peppers, Akmok and hummus
Nuts, hummus deviled eggs
Apple
Baked chicken with Trader Joe spicy bean dip
popcorn

What the caterpillar calls the end of the world, the master calls the butterfly
Eat Like Mark

Meals, 11/8

Breakfast drink, whole egg and toast
Earth Fare lentil soup, hummus deviled eggs, mango
"Green bean-roasted red pepper"
Nut clusters
Chicken sausage
Veggie smoothie, nuts
Granola
Hummus deviled eggs

Eat Like Mark
Play Like a Puppy

Meals, 11/7

Breakfast drink
Veggie smoothie
Nuts, plaintain chips
Baked chicken, sauteed eggplant and zucchini
Hummus and triscuits

Your body is temple...and food is it's worshipers
Eat like Mark

Meals, 11/6

Whole egg, toast with almond butter
Veggie smoothie
Nut clusters
Nuts
Crackers, veggies and hummus
Trail mix (nuts, raisins,and chocolate)
Chicken sausage, turkey burger with hummus (no buns)

Dream as if you will live forever, Live as if you will die tomorrow
Eat Like Mark

Meals, Sat, 11/5

Breakfast drink
Bison burger with hummus, nuts
Veggie smoothie
Nut clusters
Salmon patty with hummus
Dark chocolate chips

Eating is like financing......you must invest wisely if you want positive returns
Eat Like Mark

Meals, 11/4

Whole egg and toast, breakfast drink
Baked chicken, collards, black eyed peas, nuts
Nut clusters
Pizza(!!)

Indulge Like Mark
Eat Like Mark

Meals, 11/3

Whole egg, toast with almond butter
Grilled chicken, steamed mixed veggies, nuts
Veggie smoothie
Bison burger with hummus, nuts

Better to be an optimist that is sometimes wrong than a pessimist that is always right
Eat Like Mark

Meals, 11/2

Protein drink, post exercise
Bison burger with hummus, nuts
Akmok and hummus, apple
Salad with canned salmon
Veggie smoothie
Chicken-black bean salsa stew, pistachios, granola

While you cannot go back and start a new beginning, you can always start your journey towards a new ending
Eat Like Mark

Meals 11/1

Whole egg and toast
Sue's minestrone soup, nuts
Chicken-black bean salsa stew
Veggie smoothie
Bison burger(no bun) with guacamole, sauteed eggplant, boiled curry carrots
Popcorn

Why complain about the wind when all you have to do is adjust your sails
Eat Like Mark