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  • Andrej Kyselica 8:05 pm on April 13, 2009 Permalink | Reply  

    E2 Diet – Back to the food log 

    I have been out of town and away from computers since mid last week so I fell off the food log. But I did manage to stay true to the plant-based diet, even though I wasn’t able to keep the variety up.

    A 3-day church retreat forced me to improvise. I had to fend for myself without refrigeration or a kitchen, but with the help of a cooler and some planning I did OK. I ate a lot of natural/no sugar/whole wheat PB&J sandwiches and plenty of fruit, but didn’t vary the diet much for the three days. But it went well and I didn’t get hungry.

    Today I had my first baked sweet potato on the diet and I’m inspired to find more ways to prepare them. It turns out they’re amazingly good for you and they taste pretty darn good! Who knew??!

    Dinner got off to a late start (need to set better boundaries when working from home), but I started a bread recipe that should turn out well. It’s not all whole-grain but it has chickpeas in it with no added sugar, so it can’t be that bad for you. We’ll see in the morning.

    The food log returns tomorrow!

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  • Andrej Kyselica 8:03 pm on April 7, 2009 Permalink | Reply  

    E2 Diet – Day 8 

    Food

     

    Breakfast 1 Clementines
    Breakfast 2 Almonds (yeah, hectic morning!)
    Snack Pistachios, Clementines
    Lunch Veggie stir-fry on white rice
    Baked beans
    (not completely on the plan, but good given the circumstances)
    Snack Clementines (eating them up before we leave town)
    Dinner Veggie wrap w/ hummus on wheat tortilla
    Snack tbd

     

    How I’m Feeling

    A light breakfast and late lunch made me start to get tired and a little light-headed mid-day. By the early evening I was back on track.

    Weight: 155

     
  • Andrej Kyselica 8:22 pm on April 6, 2009 Permalink | Reply  

    E2 Diet – Day 7 

    Food

    Breakfast 1 Shredded wheat with soy milk
    Clementines
    Breakfast 2 Banana
    Shredded wheat w/ raisins and soy milk
    Whole wheat toast with low-sugar strawberry spread
    Peanuts (whole)
    Lunch Spinach salad w/ almonds, tomatoes, balsamic vinaigrette dressing
    Snack

    Clementines

    Dinner Whole wheat pasta w/ tomato sauce
    Veggie soup
    Apple

     

    How I’m Feeling

    Tired today—stayed up too late and got only 4 hours of sleep. Will do better tonight.

    Even though I was tired today, I was more clear-headed than I would normally be. Maybe that’s related to the new diet, maybe not.

    I’m starting to think about food less and less. I don’t feel like I’m missing out on anything, but I’ll need to start mixing the meals up more because I’m burning out on salads, soup and pasta.

    Tomorrow

    Good night’s sleep, then spending the night at Cincinnati Children’s with Alison for some tests. I’ll have to pack some food and plan ahead.

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  • Andrej Kyselica 7:39 pm on April 5, 2009 Permalink | Reply  

    E2 Diet – Day 5 

    Food

    Breakfast Shredded wheat with soy milk
    Clementines
    Lunch Homemade guacamole
    Black beans & rice (finished it off!)
    Pineapple
    Snack

    Homemade guacamole w/ chips

    Dinner Portobello mushroom burger
    Veggies in bbq sauce
    Brown rice
    Snack Homemade hummus w/ chips

     

    How I’m Feeling

    Got a good nights’ sleep and felt great all day.

    Tomorrow

    Back to work and early workout!

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  • Andrej Kyselica 8:59 am on April 5, 2009 Permalink | Reply  

    E2 Diet – Day 4 

    Food

    Breakfast 1 clemencies, shredded wheat
    Lunch subway: veggie delight
    Snacks

    banana, pistachios
    homemade guacamole w/ chips

    Dinner Black beans and rice w/ veggies

    Here’s my creation:

    IMG_1662

    How I’m Feeling

    Stayed up late so only had 4 hours of sleep but felt pretty good anyway. Staying busy kept me awake.

    Tomorrow

    Sleep, church, taxes; should be a pretty quiet day

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  • Andrej Kyselica 10:12 pm on April 3, 2009 Permalink | Reply  

    Engine 2 Diet – Day 4 

     

    Food
    Breakfast 1 Clementines (2)
    Breakfast 2 Banana
    Mid-morning snack Chips with salsa
    Fig Newtons
    Lunch Black beans and rice w/ veggies
    Tomato soup
    Dinner Whole wheat pasta with tomato sauce
    Mango
    Soy Yogurt
    Late Snack Chips with salsa

    How I’m Feeling

    Energy level was fair, but consistent through the day. I’m getting over the cravings for sweets I had early on and Oreos no longer tempt me.

    Weight: 156

     
  • Andrej Kyselica 7:29 pm on April 2, 2009 Permalink | Reply  

    E2 Diet – Day 3 

    Food

    Breakfast 1 Banana
    Breakfast 2 Fig newtons, almonds
    Lunch

    Thai Salad w/ peanut sauce, side of steamed brocolli w/o oil (at J. Alexanders)

    Dinner Asparagus (3 spears)
    Black beans and rice w/ veggies
    Clementines

    Here’s my creation:

    IMG_1656

    How I’m Feeling

    I slept in so my grand plans for the double-header workout were pared back to one really good weight workout. The workout went well. My energy level is good and I’m getting used to my scaled-back caffeine intake. I had a nice 1-hour mountain bike ride.

    Weight: 155

    Tomorrow

    Spinning class in the AM

    Observations

    My doctor’s office sent me the results of my pre-diet blood work. They’re actually pretty good. We’ll see how they look after 28 days.

    Cholesterol 161 MG/DL
    HDL Cholesterol 53 MG/DL
    LDL Cholesterol 101 MG/DL
    Triglycerides 35 MG/DL
    Glucose 85 MG/DL
     
  • Andrej Kyselica 7:20 pm on April 1, 2009 Permalink | Reply  

    E2 Diet – Day 2 

    Food

    Breakfast 1 Banana
    Breakfast 2 Ezekiel 4:9 w/ Soy Milk and half Banana
    Fig Newtons (whole-grain organic)
    Lunch

    Vegetable soup (canned) w/ 6 oz. Garbanzo Beans added
    Fig Newtons (whole-grain organic)

    Mango

    Afternoon snack Grapefruit
    Dinner Moe’s Southwestern Grill: Veggie Burrito, chips

    How I’m Feeling

    I felt great in the morning through the afternoon and the morning workout went well. Breakfast was rough—I don’t think I’m ready for twigs and berry cereal yet. I started to get hungry at around 3:30pm but didn’t have snacky food with me at work, so I made it to dinner. We went to Moe’s and I did as well as I could there—stuck w/ Vegan but more oil than I would normally have. This evening my body is adjusting to the new diet—much more fiber than I was used to is probably a part of it.

    Weight: 156

    Tomorrow

    Staying the course, going to try the double-header workout in the AM (fitness class then weights with the crew).

     
  • Andrej Kyselica 8:32 pm on March 31, 2009 Permalink | Reply  

    E2 Diet – Day 1 

    Food

    Breakfast
    (pre-workout)
    Banana
    Breakfast
    (post-workout)
    Almonds, whole, 1/2 cup
    Spinach and tomato salad w/ balsamic vinaigrette
    Lunch Miso soup 1: cup
    Spinach and tomato salad w/ balsamic vinaigrette
    Almonds, whole,1/2 cup
    Grapefruit
    Dinner Whole grain pasta w/ veggie sauce
    3 slices, who grain bread
    Mango

    Today was a little light on calories. I was going to make veggie pizza for dinner but I was missing a few things so I improvised with the pasta. I filled in with bread and fruit and had some almonds to get protein after the workout. I didn’t feel hungry today, but did have some cravings in the afternoon. I’ll need to pick up the calories with nuts and grains since I’m not really trying to lose a lot of weight.

    How I’m Feeling

    I felt a little tired mid-morning through afternoon. I cut back on my caffeine so it will take a few days to adjust to the lower dose. A lot of it goes back to a busy weekend where I messed up my sleep cycles and started the week behind on sleep. An early bedtime tonight should help that.

    Weight: 156

    Tomorrow

    I have a shopping list of a few things so I can make BBQ veggie pizza and homemade hummus. I take a spinning on Wednesday mornings so that will be my first workout after changing my diet. I don’t expect any difference, especially this early on.

    Observations

    • Right now I’m spending a more time that I’m used to thinking about food. That’s a net positive in my mind right now and I think a lot of this will become automatic for me in a few weeks
    • I’m going to have to plan ahead to get the calories I need on workout days or I’ll start dropping pounds pretty quickly. The irony is that I’ll have to get used to eating more than I have been.
    • I started reading The China Study which makes a case for plant-based diets. My impressions will appear here as I get through it.
    • The more I read and think about this diet, the more I see that dairy is actually a bigger enemy than meat.
     
  • Andrej Kyselica 9:12 pm on March 29, 2009 Permalink | Reply  

    About this crazy diet (T-2 Days) 

    Many of my friends have heard me talk about the changes I’m making to my diet starting this Tuesday. In short, reading The Engine 2 Diet  by Rip Esselstyn inspired me to do more research and to start reflecting on how I think about food. In sort, this diet eliminates animal proteins by going to a whole-grain plant-based diet. I try to eat somewhat healthy now but I’d I’d say I eat just slightly better than the average American. That will change as I commit to a 4-week test to see if I can feel and measure the difference in eating this way.

    So many of my friends are asking me why I’m trying something this. I’m 5’ 10” and at 158 lbs, I’m within the healthy target range for my height. I work out 4-6 days a week and my body fat percentage is the mid/low teens. As far as I know, I’m in perfect health.

    The first reason is that we have an epidemic of heart disease in this country and based on the research presented in the E2 book and other sources, it’s pretty clear that our Western diet is mostly to blame.

    So should I wait until I’m 60 to start thinking about this? To me, that’s like waiting until I’m 60 to start putting money in the 401k. Or waiting until 60,000 miles to start changing the oil on a car.

    By reading material like this, this and this (and many others), I’m convinced that there’s something behind this idea of a plant-based whole-grain diet being healthier than a typical American diet. Rip’s book convinced me that eating like this is practical and I don’t need to do anything dramatic to work it into my life. The only things holding me back are habit and inertia.

    So to come full circle here, the more I study this, the more I look around at what I have been eating up until now and see how crazy that diet was. So this week, I will see what it’s like to get off this crazy diet.

    I’ll keep a journal of my progress here.

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