EATING PLANS

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I try to eat healthy, organic and raw foods. I avoid the obvious "bad" items like margerine, butter, chemicals, preservatives, etc...I will eat pizza which is reasonable without the the meat.  An occasional desert or a donut is fine.  It's more about what you eat most of the time than what you eat every once in awhile. 


I do drink a lot of water (about 8 to 10 glasses) throughout the day.  I make it a priority to exercise...as well as stretch and mellow out for 10 minutes before bed. 
I do take a multi vitamin/mineral vitamin B & C, 1/2 an aspirin, 200 mg ibuprofen, as well as a cal/mag tablet which I chew up so that I don't see it in the toilet later (only if I don't eat any dairy--which when I do I eat an enzyme--lactase--to deter gas -- I've found the cheapest and best working one to be at GNC believe it or not -- it's the ONLY thing I buy there). 

I try to eat vegetables when I can (even the kale garnish off your plate).  Most of the time if they're available in a restaurant--I choose them.  Since buying and cooking them can be an inconvenience, I'll often take some of kind of "green" powder (you know, the stuff that says one teaspoon is equal to a truckload of fruits & vegetables) to supplement on days where I don't eat enough.  I like to swallow the tablet version too.  My favorite is Garden of Life's "Super Green Formula" (powder and tablets).

I do take creatine and glutamine and a arginine/ornithine capsule (in the middle of the night when I get up to go to the bathroom.  I will also take tyrosine and 1/2 a dose of yohimbe with my morning caffeine to give it a little kick.  If you take otc sinusitis medications that contain ephederine-like substances, be careful.  Go small and slow.

As far as measurements go...I keep it pretty loose, knowing myself and what is and is not appropriate.  I tend to go by the "handful" method.  If it fits in my hand, it's going to fit in my mouth & eventually my stomach.  I'm just trying to stay REAL.

For some of the items like brown rice tortillas or potatoes, I'll spray them with canola or olive oil and and salt and spices.  For a salad, I may add a healthy or no calorie dressing.  I don't list these items in the eating plan.  Many of them are nonfat or marginal additions.  Use some discipline and don't sweat it.

I don't eat any meat, poultry or fish (except fish oil supplements -- which is new for me).  I would eat an animal if I HAD TO, but really with all the food choices available, I don't have to.

Before bed I like to have a scoop of glutamine powder (an amino acid) mixed with creatine and some protein powder along with my "green" mix before I go to bed.  I also like the convernience of protein (whey) tablets for extra protein.  I particularly do this in the middle of the night if I wake up hungry or upon waking like I mentioned above.  It curbs my appetite and it fortifies my protein intake since I don't eat animals.  I'll pop small handfuls of these tablets all day long as well.  I also like psysllium filled capsules for fiber and fullness--they're cheap and work great with lots of water.  They're easier than chopping buckets of celery.

I've listed 9 menus below...You may want to try them, alter them, or simply use them as food for thought...They're fairly similar, but you get the idea...I've also listed the top 20 foods I'm currently eating.  This is a list I find very convenient, relatively inexpensive and super healthy.  And yes, I do like these foods--but so much of that is mindset and accomodation.  Everybody is different.

 

SPERLING'S FAVORITE FOODS

(these are the foods I most frequently eat--in no particular order):

CHEESE, NONFAT COTTAGE CHESE, MILK & YOGURT

EGGS

SOY MILK, TOFU, BEANS, NUTS & SEEDS

SPROUTED WHOLE WHEAT BREAD & WHOLE WHEAT TORTILLAS & MULTI GRAIN CEREALS

OATMEAL & BROWN RICE

AVOCADOS, BROCCOLI, CORN & SPINACH

GRAPEFRUIT, APPLES, BANANAS, STRAWBERRIES, RAISINS & PRUNES

GARDEN OF LIFE'S "SUPER GREEN FORMULA" (A GREEN POWDER MIX)

WHEY PROTEIN TABLETS, GLUTAMINE & CREATINE POWDER, MULTI VITAMIN/MINERAL
 
I ALSO LIKE NONFAT FROZEN YOGURT, VEGETARIAN PIZZA & HEALTHY FRENCH FRIES

THE MEAL PLANS BELOW NEED TO BE UPDATED...

Sample Day #1
8AM
1 banana
1 cup nonfat greek yogurt
1 mouthful peanut butter
11AM
1/2 cup almonds
1 apple
1 handful protein tablets
1PM
4 corn tortillas
1/2 cup mozzarella cheese
1 handful green tablets
5PM
4 whole eggs
1/2 bag spinach
2 whole carrots
5 strawberries
9PM
10 cups popcorn
1 handful protein tablets
11PM
1 scoop green mix
glutamine/creatine
protein blend
--------------------------------

Sample Plan #4
9AM
1 cup corn grits
4 whole eggs
1 avocado
1/2 cup cheese
12PM
2 cups cherries
1 cup kidney beans
1/2 cup bro rice
1 cup tofu
1 handful green tablets
4PM
1 red bell pepper
1 cup cottage cheese
10 cups popcorn
7PM
1/2 cup hummus
2 whole wheat tortillas
1 handful protein tablets
9PM
1 medium potato
1 bowl mixed veg
2 whole eggs
11PM
1 scoop green mix
glutamine/creatine
protein blend
----------------------------------------

Sample Plan #7
8AM
1 banana
1 handful mixed nuts
1 mouthful of honey
11PM
2 tomatoes
2 cups nonfat cottage cheese
2 whole carrots
1/2 box lowfat Triscuits
3PM
2 cups applesauce
1 cup Fiber One cereal
1 handful green tablets
7PM
1 giant salad
1 bowl mixed beans & rice
1 handful protein tablets
9PM
1 cup soy nuts
1 cup almond milk
1 handful protein tablets
10 strawberries
11PM
1 scoop green mix
glutamine/creatine
protein blend
----------------------------------------

Sample Plan #2
9AM
protein drink
1 cup of blueberries
12PM
2 ears corn
1 handful protein tablets
1 handful cashews
2PM
1 apple
2 tb sunflower butter
1 handful green tablets
4PM
1 cup nonfat cottage cheese
1 cup grape nuts
1 handful protein tablets
7PM
1/2 cup cheddar cheese
2 bro rice tortillas
1 cup pinto beans
1 avocado
1 handful protein tablets
9PM
1/2 cup soy nuts
1 apple
2 cups nonfat milk
11PM
1 scoop green mix
glutamine/creatine
protein blend
-----------------------------

Sample Plan #5
8AM
1 cup oatmeal
1 apple
1 cup nonfat greek yogurt
1/4 cup raisins
10AM
veggie patty
1 ear of corn
1 nectarine
1 handful green tablets
1 handful protein tablets
1PM
1 cup nonfat milk
3 TB peanut butter
3 stalks celery
10 cups popcorn
5PM
2 corn tortillas
1/2 cup pinto beans
2 hard boiled eggs
1/2 avocado
9PM
1 bag spinach
1/2 cup mozzarella cheese
10 strawberries
10PM
1 scoop green mix
glutamine/creatine
protein blend
----------------------------------

Sample Plan #8
9AM
4 whole eggs
1 cup jack cheese
2 slices whole grain bread
11PM
protein drink
3 prunes 1 handful seeds
1 handful green tablets
3PM
2 tangerines
3 slices cheese pizza
6PM
10 cups popcorn
1 handful protein tablets
1 avocado
9PM
3 cups broccoli salad
2 cups nonfat greek yogurt
12AM
1 scoop green mix
glutamine/creatine
protein blend
-----------------------------

Sample Plan #3
11AM
4 cups bran flakes
1 handful protein tablets
2 cups of soy milk
1 cup nonfat milk
2 PM
1 grapefruit
10 strawberries
1 handful peanuts
 1 handful green tablets
4PM
1 cup oatmeal
1 handful raisins
1 cup nonfat milk
1 banana
7PM
protein drink
9PM
2 cups vegetable chili
1 cup applesauce
2 cups green beans
1 handful protein tablets
11PM
1 apple
1 scoop green mix
glutamine/creatine
protein blend
--------------------------------------

Sample Plan #6
10AM
1 banana
3 cups raisn bran
2 cups nonfat milk
1PM
4 corn tortillas
1/2 cup cheese
1 handful green tablets
3PM
1 cup peas
1 handful protein tablets
1 lowfat bran muffin
6PM
1 apple
1 yam
2 whole eggs
10PM
fat free frozen yogurt
1/2 pound corn chips
11PM
1 scoop green mix
glutamine/creatine
protein blend
--------------------------------------

Sample Plan #9
10AM
3 cups shredded wheat
2 tb peanut butter
3 cups soy milk
1 handful protein tablets
1 handful psyllium caps
1 PM
2 cups mixed vegetables
2 large slices mozarella
1 apple
4PM
4 whole grain pancakes
1/2 cup maple syrup
1 cup kidney beans
1 handful green tablets
7PM
2 hard boiled eggs
4 stalks celery
2 TB almond butter
10PM
2 cups tofu
2 cups bro rice
1 scoop green mix
glutamine/creatine
protein blend
--------------------------------------

 
 
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