Mar 01 2011

Best Diet in the Universe – Day 3: Graehm Gray

Hello my wonderful dieters and welcome to day number three of The Best Diet In The Universe. By the feedback I have been getting, you are all doing great. Some of you are eating the snack, while others are skipping. That’s okay. This is a diet based on moderation. And the in between snacks are there if you get hungry. Also I have been advised that the portions are big. That’s okay too. I was very lenient with portion sizes. If you can cut back-great. But if you are one of the “I’m starving” types, there is enough food for you too! Most of you are okay with the selections. There is fish for you fish lovers and meat for you carnivores. Either way, the plan should be able to accommodate all of you. And as for the exercise, I am thrilled that most of you are doing it! Yes, I must tell you that I am overwhelmed that you all are doing so well. So are you ready for day number three? Let’s get this party started!                                                                                                                   

Vamos al dia tres! That’s lets go to Day 3 

Breakfast: today we start with oatmeal-preferably FIT KIDS, MONKEY BRAINS or any natural Quaker Oatmeal types without preservatives or added sugar. One serving. Any flavor!  Also throw some fresh blueberries, strawberries or raspberries in the oatmeal. What is “some?” Some is a few-a few equals about 5 or 6. Add a teaspoon of wheat germ and a sprinkle of cinnamon [Nutritional point: Cinnamon- great to decrease appetite, loaded with antioxidants, may be antimicrobial and incredible for diabetics!]). You can also add a few walnuts (or unsalted pistachios) as well. Of course coffee or tea, and glass of water with lemon.  Not enough? Still a bit hungry? Add a scrambled or poached egg and two slices of tomato. Calorie goal: 250-300.   

Mid morning snack: walnuts and dried cherries-a few (that means some-see above) and a glass of green tea and glass of water with lemon. Calorie goal: 50. 

Lunch: Tuna salad or egg salad-use a large can or two eggs and mix with a teaspoon of canola oil mayonnaise. Add a small garden salad-don’t you hate when they say that-where else is salad from –the farm, the beach! Okay-enough with the humor—use a small amount of dressing using the dip and taste-wow-I think I’ve got something there-never coat your salad-takes away taste and adds much calories. Anyway, where was I?? Okay a garden salad. You can add lettuce of your choice [Nutritional point: lettuce is a very low calorie, zero fat, very low carb vegetable filled with vitamin A, C and folic acid. Most nutritional experts will tell you that the darker the lettuce leaves are, the more nutritional value they have]. My recommendation-mix the types of lettuce-use some dark and some lighter. Add peppers-red and yellow, also cucumbers, tomatoes, sunflower seeds, a few garbanzo beans, shredded carrots, walnuts, a sprinkling of feta or soy cheese. Coffee/green tea, water with lemon-today is a light bite! Calorie goal: 300. 

Mid afternoon snack: roasted unsalted almonds and walnuts with a few dried cherries-put them on a baking tray, cover with a bit of cinnamon and bake at 350 degrees-what a great tasting snack!!!! Of course decaf coffee/green tea, water with lemon. Calorie goal: 50. 

Dinner: Let’s go Greek today! Salmon shish kabob: three to five- inch and a half chunks of salmon, small onions, peppers and tomatoes with a few inch chunks of sweet potatoes. Coat with garlic, olive oil, paprika, lemon, micro pinch of salt and cook to your liking. Alternative would be a full piece (hand size) of salmon also coated with garlic, olive oil, lemon and paprika. Have a small dinner salad (a smaller version of the lunch garden salad) with dip and taste dressing (I like that saying-it will go in my next book); decaf coffee/green tea (remember decaf after three o’clock pm-or in military time 1500 GMT); water with lemon. Calorie goal: 350. 

Dessert: Wait thirty minutes after the end of dinner and walk around a bit. You already know why-to let your stomach expand and tell you how full you really are. I said full but maybe just maybe you feel a bit empty-that’s okay too. So if you really want an after dinner item, try 5 fresh 1×1 inch pieces of cantaloupe and pineapple-that’s 2.5 pieces of cantaloupe and 2.5 pieces of pineapple (just in case you said-how do I figure that out?)-sprinkle lemon and a bit of cinnamon on the fruit! Not in the mood for something sweet, an alternative would be three slices, not thicker than an 1/8 of an inch and 4 x4 inches, of any cheese you like, with a hand full of toasted and cinnamon coated roasted and unsalted almonds with a cup of tea or glass of water with lemon. Calorie goal: 50-75. 

Late snack:  one handful  of the cinnamon coated walnuts with a few, which means about 5 or 6 dried cherries.-you can even use the baking mixture from earlier today if you would like and still have some-glass of water with lemon. Calorie goal: 50. 

Exercise of the day:

Now you probably said to yourself, self, Graehm is slipping-the old boy forgot the exercise. Well, too good to be true. Today’s exercise is the fun twist—turn on some of your favorite rock and roll, hip hop or whatever you like that’s fast and start dancing-that’s right-dance, dance and dance some more. Do it for at least 30 minutes. Maybe you can even make it 45 minutes with a few brakes in between. It’s a great work out. Why wait for a party! Calorie goal: 300 minimum. 

So there you have it.  Day three of the Best Diet in the Universe. This is your galloping diet master-saying sayonara grass hopper (anyone out there remember the show “Kung Fu”? Anyone?). Oh well. Keep up the good work. You are getting better and better and your body is too.

My friends stay fit and healthy The Nerdel Way! 


  1. Weight loss and Nutritional Myths:
  2. Dietary Guidelines for Americans 2010:
  3. Fruit& Vegetable of the Month:
  4. Country Choice Organic-maker of Fit Kids oatmeal:
  5. Monkey Brains Oatmeal: 

Final Notes:

  1. Remember avoid nuts if you are allergic and substitute hot air popcorn or veggies
  2. May substitute low sodium ham, soy, chicken, turkey or beef for tuna
  3. May substitute lean beef, pork, soy or poultry for any fish dish
  4. Follow the current Dietary Guidelines for Americans 2010
  5. Eat less salt-my recommendation-keep your sodium intake less than 1500mg per day.
  6. Eat less saturated fat-eat more mono and polyunsaturated fats-this means eat more plant foods and less animal fats and proteins.
  7. Eat less than 300mg per day of dietary cholesterol
  8. Eat zero trans fats
  9. Reduce intake of solid fats and sugars
  10. Eat more whole grains and less refined grains
  11. Always check with your medical provider before starting a dietary and exercise program








Posted in: Editor's Page,Home