HEALTHY FOOD: What is it really?
28 Day Diet Diary :: 3rd Week

Healthy food includes barbecue. Photo/B. YarnellMy list of healthy foods include Texas barbecue with all the fixings. We enjoyed this meal on the 4th of July.

Healthy food is food that has reasonable amounts of sugar, sodium, and fats. Food that is rich in vitamins, minerals and antioxidants. Food you enjoy eating because it tastes good and is as familiar and friendly as an old pair of sneakers.

If you can lose weight eating the exact same food you're eating now, why would anybody in their right mind choose a diet of rocks, stones, cardboard and straw instead?

You should begin to recognize a naturally thin eating trait revealed in this diet diary. Consistency. I'm even consistent eating chocolate. Consistent eating breakfast and drinking too much coffee.

"Healthy Food Exposes the Diet Food Myth"

Here's my point. Fact: this week I ate bacon and eggs, pie, ice cream. lobster, chocolate, spaghetti, meatloaf, fried catfish and to top if off, a 638 calorie Red Robin cheeseburger. Plus a few beers and a couple of tacos!

I consider all of the above healthy food when eaten sensibly. You be the judge. It's all here in my diet diary. The calories are correct. This is what I eat. I walk daily. I'm naturally thin. Those are the facts.

You decide as you read the third week of my diet diary. Is weight loss hard or difficult? If so, why? DIET FOODS!

I'VE NEVER BEEN FAT BECAUSE I'VE NEVER DIETED!

Read the third week, then you decide.


3rd Week :: 28 Day Diet Diary

MONDAY - Beautiful day. My team won big yesterday and I have no urgent task, chores or responsibilities. I spent a lot of this day on the porch reading. A good day.

Breakfast - 8:10 a.m. (963 calories) Bacon, eggs, toast and coffee. Wonderful.

Barb’s Sweet Smoothie (215)
2 eggs fried in 1 teaspoon butter (218)
3 strips natural bacon (183)
1 whole wheat toast, no butter (60)
Grape-nuts, 1/2 cup milk, 1 teaspoon sugar (277)
2 cups of coffee (10)

Lunch - 11:30 a.m. (495 calories) ‘Nuff said.

pumpkin pie (290)
1 dip Blue Bell Homemade Vanilla (200)
coffee (5)

Dinner - 5:30 p.m. (795 calories) Finding fresh lobster at a reasonable price is becoming very difficult. A real shame!

12 ounce lobster tail w/2 teaspoons butter (400)
baked potato, 2 tablespoons sour cream, chopped scallions (245)
fresh green beans sauteed in olive oil (50)
tossed salad, homemade dressing (100)
iced tea (0)

Snack - 9:30 p.m. (125 calories)

Lammes Dark Chocolate Longhorn (120)
green tea (5)

TOTAL CALORIES = 2,378
Diet Diary :: 3rd Week :: Monday

  • Breakfast - 963
  • Lunch - 495
  • Dinner - 795
  • Snack - 125

Healthy Food Tip #1 -- Dark chocolate is proven a heart healthy food when eaten sensibly.


TUESDAY - It took me three and a half hours to change the oil in my car and renew my drivers license. Had lunch with an old friend and played the remember when game.

Breakfast - 6:50 a.m. (537 calories) Hurry, hurry, hurry.

Barb’s Sweet Smoothie (215)
blueberries w/ milk and sugar (119)
2 whole wheat toast w/butter (198)
coffee (5)

Snack - 9:45 p.m. (87 calories)

Rocks & Stones Salad Snack (82)
coffee (5)

Lunch - 1:10 p.m. (584 calories)

spaghetti w/meat sauce (380)
whole wheat roll w/butter (94)
tossed green salad w/homemade dressing (100)
iced tea (0)
2 coffees (10)

Dinner - 6:15 p.m. (765 calories) I love this dinner. The dressing and sour cream cucumber salad make it good!

grilled pork loin, 3 ounces (217)
bread dressing (120)
sour cream cucumber salad (75)
red cabbage (48)
baked sweet potato w/1 teaspoon butter (165)
3 bean salad, 1/2 cup (140)

Snack - 9:10 p.m. (125 calories)

Lammes Dark Chocolate Longhorn (120)
green tea (5)

TOTAL CALORIES = 2,098
Diet Diary :: 3rd Week :: Tuesday

  • Breakfast - 537
  • Snack - 87
  • Lunch - 584
  • Dinner - 765
  • Snack - 125

Healthy Food Tip #2 -- Blueberries are a 5 STAR healthy breakfast food, first choice.


WEDNESDAY - Trip to the vet after work. A major job, yearly vaccinations for the herd.

Breakfast - 6:30 a.m. (220 calories) Never enough time.

Barb’s Sweet Smoothie (215)
coffee (5)

Snack - 9:30 a.m. (60 calories) Been hungry all morning.

2 plums

Lunch - 12:15 p.m. (853 calories) This is what happens when you order lunch hungry.

Red Robin cheeseburger (638)
1/2 order fries (215)
iced tea (0)

Dinner - 6:30 p.m. (690 calories) Super fast dinner thanks to individual sized frozen meat loafs. Cooks in half the time. Clean up is minimal.

meatloaf (320) Recipe here.
mashed potatoes w/pan gravy (198)
fresh green beans, teaspoon butter (78)
corn on the cob, butter (94)
iced tea (0)

Snack - 8:40 p.m. (245 calories) I’m tallying the days calories when I realize I could afford a tad more calories. The result was a dip of orange sherbet.

Lammes Dark Chocolate Longhorn (120)
dip of Blue Bell orange sherbet (120)
green tea (5)

TOTAL CALORIES = 2,068
Diet Diary :: 3rd Week :: Wednesday

  • Breakfast - 220
  • Snack - 60
  • Lunch - 853
  • Dinner - 690
  • Snack - 245

Healthy Food Tip #3 -- Make small individual size meat loaves instead of family size. They freeze well and cook in half the time. Use 90/10 ground sirloin with an extra fine grind.


THURSDAY - Work backed up so I spent all day digging my way out of the hole. Morning walk gave me the time to plan my day and the energy to follow through.

Breakfast - 6:45 p.m. (274 calories)

Barb’s Sweet Smoothie (215)
1/2 Rio Star Ruby Red grapefruit w/sugar (54)
coffee (5)

Lunch - 11:30 a.m. (910 calories) Stood in line to be one of the first in when the doors open for lunch at Dot's Place. Where everything is made from scratch with love. Best fried catfish anywhere. Usually get a piece of sweet potato pie, but she was out today.

fried catfish, 3 ounces (195)
macaroni and cheese (480)
sour cream cucumber salad, 1/2 cup (75)
white dinner roll (60)
baked beans (100)
iced tea (0)

Dinner - 6:30 p.m. (715 calories) I overate at lunch and have felt like a lump all day. So what do I make for dinner?

Black Forest cake (610)
small dip Blue Bell ice cream (100)
coffee (5)

Snack - 8:30 p.m. (247 calories)

20 frozen red seedless grapes (40)
Lammes Dark Chocolate Longhorn (120)
Rocks & Stones Snack Salad (82)
green tea (5)

TOTAL CALORIES = 2,146
Diet Diary :: 3rd Week :: Thursday

  • Breakfast - 274
  • Lunch - 910
  • Dinner - 715
  • Snack - 247

Healthy Food Tip #4 -- Black Forest Cake is not a healthy food. One of the most calorie packed, obscenely good cakes in existence. The frosting is pure white chocolate, add syrupy sugar laden cherries and a sour cream and butter base dark chocolate cake and you have a 610 calorie single slice of cake. I justified this dietary sin by adding a dip of ice cream and making desert my entire dinner. It's called damage control.


FRIDAY - My husband and I were enjoying our morning walk when he gets a glimmer in his eye and says, “Let’s play hooky today.” That’s great except we are both self-employed. Ten minutes after we get home my phone rings. He’s calling from the garage, “Russell and Barbara Yarnell will be absent from work today. They have some serious slacking to catch up on.” Slacking to Russell means many things. All include barbeque, music and beer! Party’s on!

Breakfast - 7:10 a.m. (518 calories) Made plans for the day and got excited.

Barb’s Sweet Smoothie (215)
Shredded Mini-Wheats w/milk and 2 teaspoons sugar (293)
2 cups of coffee (10)

Lunch - 12:00 p.m. (720 calories) Nothing like a quiet barbecue lunch before the party starts.

Rib plate, 3 ribs (450)
coleslaw (70)
beans (100)
1 Dublin Dr Pepper (100)

Snack - 4:00 p.m. (64 calories)

MGD Light

Snack - 5:15 p.m. (64 calories)

MGD Light

Dinner - 8:00 p.m. (484 calories) Stopped at a neighborhood pizza joint on the way into town. The fellow that runs it learned to make pizza in New York City. My motto is if you’re going to eat pizza, eat the best and enjoy every bite. And for crying out loud, don’t put calamari on it.

2 large slices sausage pizza (420)
1 MGD Light (64)

Snack - 9:30 to 1:00 a.m. (256 calories) Went dancing at our favorite Austin music club, Antone's, and had four more “snacks” totaling 256 calories for the show.

4 MGD Lights

Snack - 1:45 a.m. (330 calories) All night Mexican food works for me when my judgement has been impaired.

2 Taco Cabana chicken tacos (320)
2 cups coffee (10)

A very good day.

TOTAL CALORIES = 2,436
Diet Diary :: 3rd Week :: Friday

  • Breakfast - 518
  • Lunch - 720
  • Snack - 64
  • Snack - 64
  • Dinner - 484
  • Snack - 256
  • Snack - 330

Healthy Food Tip #5 -- You can't eat and drink like I did today very often without paying a steep price. However, you don't have to stop living because a diet dictates it. If a diet makes you unhappy, dumps rules and restictions on you — IT WILL FAIL! FACT.


SATURDAY - I didn’t feel like a morning walk so I put it off. Got around to it after dinner. I’ve got a lot to do today and nursing a little hangover. Why do I do this to myself? Time to pay the fiddler. Russell was still playing his guitar when I got up at 8 a.m. Hadn’t slept a wink. Wide awake! I rarely miss breakfast. I did today.

Breakfast - 8:30 a.m. (0 calories) My mouth is dry and the truth stares at me from the mirror, “I’m getting too old for this!”

2 big glasses of ice water
1 plain green tea, hot

Lunch - 11:30 a.m. (720 calorie) Felt much better after lunch.

2 bowls gazpacho soup (240)
meatloaf sandwich, whole wheat bread and mustard (480)
2 iced teas (0)

Snack - 3:15 p.m. (77 calories)

apple (72)
coffee (5)

Dinner - 6:00 p.m. (626 calories) Good old stand-by. Perfect.

pea soup (195)
cornbread, teaspoon butter (209)
tossed salad w/homemade dressing (100)
glass of milk (122)

Snack - 7:30 p.m. (248 calories)

MultiGrain Cheerios, 1 cup milk, teaspoon sugar (248)

Snack - 8:30 p.m. (220 calories)

Lammes Dark Chocolate Longhorn (120)
2 glasses V8 (100)

TOTAL CALORIES = 1,891
Diet Diary :: 3rd Week :: Saturday

  • Breakfast - 0
  • Lunch - 720
  • Snack - 77
  • Dinner - 626
  • Snack - 248
  • Snack - 220

SUNDAY - Ah, I feel better. Sun is shining and I’m still above ground.

Breakfast - 11:30 a.m. (543 calories)

Barb’s Sweet Smoothie (215)
oatmeal, 1/2 cup milk, teaspoon sugar (224)
whole wheat toast with tab of butter (94)
2 cups of coffee (10)

Lunch - 2:30 p.m. (523 calories)

ham sandwich, 4 ounces ham, 2 slices whole wheat bread, baby swiss, mustard, lettuce and tomato (518)
iced tea (0)
coffee (5)

Dinner - 6:00 p.m. (1,010 calories) I love steak and smoked salmon. A regular combo in my home. I’m hungry.

6 ounce strip steak (302)
orange and onion salad (120)
2 ounces smoked salmon (90)
new potatoes w/teaspoon butter and fresh parsley (168)
homemade bean soup (205)
whole wheat roll, no butter (60)
baby peas (60)
iced tea (0)
coffee (5)

Snack - 8:00 p.m. (125 calories)

Lammes Dark Chocolate Longhorn (120)
green tea (5)

TOTAL CALORIES = 2,201
Diet Diary :: 3rd Week :: Sunday

  • Breakfast - 543
  • Lunch - 523
  • Dinner - 1,010
  • Snack - 125

Healthy Food Tip #6 -- No diet can be healthy if you must eat food you do not enjoy. That's the #1, all time, reason diets fail. Healthy food is governed by how much and how often you eat it as much as what a healthy food is. If a couple cans of your favitite soda every WEEK makes you happy then it's a healthy food. A soda EVERYDAY IS NOT.



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