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Nir
Senior Administrator
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Posted: 14 March 2008 02:00 pm |
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http://www.foodsubs.com/Roots.html
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Beth
Senior Member
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Posted: 14 March 2008 02:23 pm |
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| Looks like what we call turnip roots. I love those things! I think I'll buy some today as an alternative to my spinach smoothies.
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Peter
Founder, caloriesperhour.com
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Posted: 14 March 2008 05:32 pm |
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One of your pictures reminds me of the very organized, attractive view of the prepared veggies you always see at Panda Express. They have a wall that's basically the doors to their fridge, stocked full with bins of neatly prepared, healthy looking veggies. You just get a glimpse of it here:
http://www.pandaexpress.com/wokking/
Too bad what they do to them when they cook them!
BTW, I like their Chop Suey for a rare treat and just learned it's an American creation, not Chinese!
Peter
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morbidlemon
Distinguished Member
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Posted: 14 March 2008 06:19 pm |
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I have bad memories of badly cooked swede in school dinners... I'm not sure I can ever come to terms with that and ever try swede out of choice!
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Theresa
Senior Member
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Posted: 15 March 2008 09:17 am |
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| It looks just like a radish, or is it bigger?
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morbidlemon
Distinguished Member
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Posted: 15 March 2008 09:41 am |
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I think they're very similar to turnips [and alternative name is apparently yellow turnip], which in turn have a similarity to radishes but I think that's only because of their shape. The radishes I know are a lot smaller. I had to draw turnips a while ago as part of a Russian folktale, and being very unfamiliar with them I was just told to base them on radishes. It seemed to work!
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mollymoo24
Senior Member
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Posted: 15 March 2008 12:16 pm |
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Beth, Wikipedia says swede=rutabaga
http://en.wikipedia.org/wiki/Rutabaga
Nir, you have the most beautiful vegetable pictures. It makes me want to eat more vegetables! Thanks for posting and sharing.
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Nir
Senior Administrator
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Posted: 15 March 2008 01:28 pm |
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Thanks, everybody.
Theresa, I recently bought two Swede halves which together weighed 1.9 kilograms so they're definitely larger than radishes.
Friday
Woke up and still had all of mum's gift-produce to process (see above) then headed out to health centre to get at the results of last week's blood tests. The only information they will convey over the phone is "Dr says test is normal" and I require more detail. My appointment clashed with Step so my only workouts today are cycling around town.
Blood count was 12.8, just under the 13..17 normal range and probably better than any other recent readings so my mysterious anemia appears to be under control; Glucose is 4.5 so I'm not showing any signs of diabetes; PSA at 1.8 is normal (no need to worry if 0 to 2.7) but it was only 1.1 6 months ago so I am hardly pleased, I will probably get it retested in 6 months (and I'll try to remember to ask the urologist about it!). Kidney indicators continue to be slightly unhealthy: chloride 99 (should be 101..112), bicarbonate 34.3 (should be 21..31), urea 6.6 (should be 3.0 .. 6.5). Creatinine result mysteriosly absent from the test results. Finally Lipids is the reason I do this annual test: Total cholesterol 3.3, HDL 1.1, Ratio (presumably of total cholesterol to HDL cholesterol) is 3, LDL 1.7. This seems similar to last year's results so I guess I'm still healthy on that front. I don't think there was a trigliceride number on the screen, weird.
I then had 3 hours to myself. I was online. I was drinking (low calorie) hot chocolate drinks and eating salad. Matthew announced his arrival but I delayed coming out till 3pm. I spent a couple of hours with Rob and Matthew, covering a couple of pubs. I sampled one of Matthew's chips. Matthew is such an opposite of a compulsive over-eater: he leaves pubs having only drunk half his drink and only eaten half his chips. OA came up in conversation and Matthew was suspecting that I had become religious and wanted assurance that I was still an atheiest and that my Higher Power is something tangible - I was not willing to be pegged down into specifics. My program works and that's all I need to know. At 5pm we split as they were heading towards a bookshop and I had precious few moments to eat some more food prior to heading out for OA and the follow-on night out. At home I ate a fruit smoothie and some jelly. At 6pm, eating very defensively throughout the day, I had only consumed 600 calories!
We had 11 people at the OA meeting, a reading about step 10 and lots of good shares. I reflected that writing my diary is a bit like someone doing step 10. After the meeting I had a chat with the guy that mentally challenges me. I do welcome these encounters because they give a chance to think. Talking about food he suggested why not just eat when hungry and stop when full. It is funny to hear this talk from someone in OA but this shows me that there is a breadth of food problems and solutions even here. The real we he challenges of course is by highlighting the fact that I have not embraced the steps. He has explained that our OA meeting is better than some others in the area where more members use it as group therapy. He is commuting to this meeting. Long may he challenge me.
I made contact with my friends and they were all going to the gig which meant that I had to go as well. This charity event was organised by gym instructor Angela to raise money for the charity she supports and raises money for whilst running her annual marathon. The tickets are a bit pricey for me at £10 but having twisted my friends' arms to go my fate was sealed. I cycled back home as soon as I could, simultaneously arrangeing for mum to pick me up (having stored the bike and quickly drunk 4 shots of vodka). When she has driven few hundred yards I asked her whether we should go back to get a map. No, she was sure that it'll be easy to find if we drive around for a bit. After half an hour of driving around we knew we were beaten and the couple of people we asked gave us directions that we were unable to follow correctly. Luckily I called Rob who was able to relay some good directions and I arrived - better late than never. It was at this point that I realised that Rob and Matthew have managed to also recruit Collet, Nathan and Chantel.
I first said some hellos to gym friends and was relieved of my money and then headed to my group. I was most grateful that they chose to attend this gig that I told them about because if they were not there I imagine I would have felt somewhat out of place as I hardly know any of the gym people and those that I do, I don't know very well. The music was a bit random so again I was glad I wasn't there specifically for that. I must have been there for at least 3 hours.
Highlights: from time to time I went near the band and did a bit of dancing; from time to time I spoke to a few gym friends - in my inebriated state I shared about OA with a 'show and tell' featuring my one-year coin; at one point Matthew had arranged for me to attempt to dance salsa with Chantel, who had never salsa danced before and against all odds she enjoyed the experience; although I did not purchase any raffle tickets I inherited some from people leaving early and others who did not want to stand and claim prizes. The two main types of prize were wine bottles and boxes of chocolates. When one of the numbers I was holding came up I went for the wine bottle because it did not tempt me. Matthew who does not drink wasn't particularly pleased. At one point a number was called which no-one appears to have had. Just before they moved on to another number I noticed that the man working behind the bar was trying to attract attention: he had won but was unable to leave their post. I facilitated: it was the last item in the raffle so there was no choice, it was a box of chocolate truffles. When I provided him with his prize he said he is also a Chef, he only eats chocolates on special ocassions and therefore did not want his prize. I brought it into our group. Naturally I was nervous. Some time later Chantel asked if we could open the box (earlier people were digging into me, suggesting I reserve this as a birthday present for mum (who is 66 next week) and that would have been a 'safer' option). The truffles were rougly 75 calories each. I had two within the space of 2 minutes. I correctly predicted that no-one would claim the box when it was time to leave: it still had 10 or so truffles remaining. I took it down to meet the group who were waiting for a Taxi and persuaded Chantel to "give them a home". I was relieved when she agreed, meaning that these chocolates were no longer an issue for me.
One other event of note is how a somewhat-drunk Chantel was trying to give me advise. "once a week you should have a large meal with a huge jacket potato and beef and cheese". Based on my recent actions (last month) at the Tapas restaurant she thinks I eat tiny amounts - like a bird. I tried (without success) to assure her that I eat massive amounts of food. Our disagreement about eating goes back a long way - I think she thinks I have an anorexia-style eating disorder. I don't think she comprehends compulsive over-eating. She has also been sensitive about her weight: when I was talking about wanting to lose weight myself, she has previously taken this to be a comment on herself. She is in the 'normal' range but on the high side of normal. I don't think she has been actively trying to change her body (but I could be wrong).
Mum picked me up and the drive home was smooth and uneventful. Mindful of my early Saturday workouts I still had to catch up with those calories. Despite my vodka and two truffles I still had consumed less than 1200 calories by 0.30am so there was some catching up to do. For the first time since lowering my protein requirement to 55g I had actually had to supplement protein to ensure hitting the target as following my default plan (to eat bananas to the required calorie amount) would have left me short: I ate some turkey and sprats, managing to break part of my freezer in the process (still a bit under the influence, I guess). Bedtime was 1.30am. As you'd expect, percentages for the day are nothing to be proud of.
In pictures: A salad representing food consumed at morning and lunch; Matthew and the chips he failed to finish; an anonymous view of the OA meeting room and my one-year recovery coin; The band and my group at the charity event.
 
 
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=198
Exercise: [AM] 30 min cycle to nurse appointment, [PM] 45 min cycle to OA. 1.25 hours.
Shopping: 0
Veg: 12.4% [224kcal, 1309g]: sweet-crunchy-salad:iceberg-redcabbage-carrot-tesco131 french-style-crispy-salad58 tomato34
Fruit: 46.2% [832kcal, 1175g]: banana734 apple87 cranberry-light10
Nuts: 8.1% [146kcal, 30g]: brazil-nut-HB47 cocoa-powder47 peanuts-salted-sp31 peanuts-dry-roasted21
Animals: 9.2% [166kcal, 153g]: prawns-atlantic50 sprats50 turkey-breast-wafer-thin-BernardMatthews50 banana-flavour-whey-powder16
Rubbish: 24.0% [432kcal, 156g]: vodka222 truffle-chocolate138 jelly-strawberry-crystals26 chips-frozen-fried25 chewing-gum-honey-lemon21
Totals: [2823g] 1800, 56.5g protein (12.6%), 34.5g fat (17.2%), 260.5g carb (57.9%), alcohol (12.3%), 11.29g saturated fat, 38.56g fibre, 0.92g sodium. 598 is 33.2%
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morbidlemon
Distinguished Member
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Posted: 15 March 2008 02:02 pm |
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Nir wrote: 598 is 33.2%
Can I ask what the last bit of your totals mean? I'm failing to work it out myself :) Oh hang on, worked it out; calories from animal and rubbish and the percentage of overall calories? 
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Peter
Founder, caloriesperhour.com
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Posted: 15 March 2008 04:01 pm |
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I have met the founder of OA and heard her speak and asked her questions. I have seen the original food sheets which gave each member a food plan, something dropped long ago.
Yes, many OA members participate in very different ways. In my sharing, I would almost always relate what I was going through and what I had learned to the 12 steps, and almost constantly got compliments for doing so... since after all, that's what the program is based on.
Yet still it helps others just to come and share and listen and keep on their diet plans.
Peter
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Nir
Senior Administrator
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Posted: 15 March 2008 04:47 pm |
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morbidlemon wrote: calories from animal and rubbish and the percentage of overall calories?
yes exactly - and my aim is to follow Eat To Live's "90% rule" i.e. keep it 90% healthy and have the animal and rubbish categories add up to less than 10%. Well I certainly feel better about myself when that happens.
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Nir
Senior Administrator
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Posted: 16 March 2008 12:47 am |
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Saturday
I got 6 hours of sleep (and sleep was only interrupted on two ocassions), ate some breakfast and headed out to the gym for good workouts. I noticed that some gym people from last night failed to make the early morning workout. Came home, wrote up Friday's diary and had some food then headed out to meet Rob and Matthew at the pub, staying for about an hour before deciding I have better things to do and going back home. Nash came over to deliver what turned out to be 2.1 kilograms (~5lb) of chocolate. I allocated myself a 20g individually-wrapped chocolate (the smallest possible unit), 'Dairy Milk' brand and called mum asking her to take this "problem" off my hands at the first available opportunity - she obliged within half an hour though when I called 4 hours later to enquire as to the fate of the loot she was being non-commital, I wonder what is at the bottom of this.
Insufficient sleep eventually caught up with me and I ended up napping before continuing my online session whilst, having finally almost exhausted the ready-to-eat vegetables I set about preparing and cooking a fresh batch whilst also freezing some kiwi fruit, apples and the rest of the mandarins.
Things you do for ages become habits. I've been having raw cashews for so long I'm sure I don't miss the roasted salted kind. I've been entering my food into the calorie-counting software I wrote in the summer for 199 days. I should go back to having percentages under 10% and make it my habit.
Pictures include some healthy foods; the assortment of chocolates that Nash brought and the one I picked to eat; and food I prepared for future consumption.
 
 
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=199
Exercise: [AM] 60 min Body Combat, 60 min Body Pump. 2 hours.
Shopping: 0
Veg: 30.0% [540kcal, 2548g]: brussel-sprouts-boiled126 cherry-tomato92 sweet-crunchy-salad:iceberg-redcabbage-carrot-tesco62 pea-frozen-SP43 spring-greens-cabbage-boiled36 beans-green-boiled35 courgette-boiled31 mushroom-common-boiled26 cucumber25 mange-tout-boiled23 broccoli-boiled21 romaine-lettuce20
Fruit: 52.7% [948kcal, 1693g]: banana644 apple185 mandarins108 cranberry-light11
Nuts: 4.0% [72kcal, 12g]: cashew-raw-ndat31 brazil-nut-HB26 peanuts-salted-sp16
Animals: 3.5% [64kcal, 17g]: banana-flavour-whey-powder64
Rubbish: 9.8% [176kcal, 45g]: dairy-milk2-Cadbury113 jelly-strawberry-crystals52 chewing-gum-honey-lemon11
Totals: [4316g] 1800, 71.9g protein (16.0%), 31.6g fat (15.8%), 307.1g carb (68.2%), 8.18g saturated fat, 67.46g fibre, 0.09g sodium. 240 is 13.3%
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Peter
Founder, caloriesperhour.com
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Posted: 16 March 2008 06:06 am |
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Do you still have Picnic candy bars? It was my favorite food in Europe and I brought a dozen home. But that was in the '80s.
Peter
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Theresa
Senior Member
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Posted: 16 March 2008 06:45 am |
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Oh my word! what temptation. By the way I would have thought the Turkish delight was the lowest in calories.  
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Nir
Senior Administrator
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Posted: 16 March 2008 07:27 am |
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The 'Turkish Delight' is lower in calories per 100g but it was a ~50g block and the chocolate was only 20g so per serving there were less calories in the miniature chocolate bar.
According to Cadbury's website http://www.cadbury.co.uk/EN/CTB2003/product_info/ it is a current product though I don't think I've ever tried it.
In other chocolate news, I've heard word that the full price of a 200g 'value chocolate assortment box' (about 1000 calories) has gone down from £1 to 50p. Though obviously it would be madness to pass on 2.1kg of free chocolate and then go and buy some.
Some people in my OA group appear to have an easier time than me by simply deciding to put chocolate on their trigger-food list and never eat chocolate. It is at times like these that I wonder if they've got that right!
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Theresa
Senior Member
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Posted: 16 March 2008 08:00 am |
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I just loooove the Turkish delight! I know all the choccies from SA except the whispa and picnic which would be our Aero(Whispa) and Lunch bar(Picnic). I think most SA whites are British decendants so we use/eat or used to use/eat whatever the Brits do.
My surname is one of only 2 in SA but I know its as common as anything in Liverpool 
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morbidlemon
Distinguished Member
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Posted: 16 March 2008 10:53 am |
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You have no idea how much your post is triggering my craving for chocolate. Ohhh. Although, it has given me an idea. To buy a bag of those individually wrapped mini-bars, like froggo's and animal bars and whatever. "Doses" of chocolate.
You do so well getting these foods out of your house! :D
Btw, aren't Wispa and Aero different things, made by different companies?
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Peter
Founder, caloriesperhour.com
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Posted: 16 March 2008 05:22 pm |
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Chocolate isn't a trigger food for me any more than other sweets, but almost all of the sweets I like are chocolate... so it's almost the same thing.
In fact, in the past when I have entered into a "diet" or eating better in baby steps, leaving out all chocolate would be one of the bigger steps. I might start by adding a few things a week like sweet rolls or candy bars or whatever I was eating at the time.
Now I find it easier to just eat healthy foods at home, where I eat almost all the time. The rare exceptions would be a dessert or other sweet or junk food when I am out with others. This summer I look forward to my near-weekly trips to our Saturday morning farmer's market where I usually have a big cookie or something from a wonderful bakery.
I find these rare exceptions are quite controlled and neither ruin my diet nor my peace of mind, the latter being the most important because should that come to ruin I would be off my eating well altogether.
Peter
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Nir
Senior Administrator
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Posted: 17 March 2008 05:48 am |
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Sorry if my careless talk cost anyone unwelcome calories.
Sunday
A brief online session between 7 and 9am and a large vegetable-based breakfast. Some rest. Continued reading Eat To Live.
Mum confirmed that the chocolates did find a new home - in fact I understand there was some contention about how much each of the parties were getting. I talked to my dad who was trying to aggrevate me by pointing out that I could have come to the birthday dinner at the restaurant had I agreed to to measure my food (essentially just rubbing it in). This casual suggestion that he would encourage me to lose my abstinence had me hang up on him. I am not sure what it would take for my dad to see that I have an addiction - I guess he has not taken the trouble to get to know me well. The following extra information demonstrates the insanity running in my family: the restaurant that was picked to celebrate mum's birthday mostly serves food she cannot eat, so for different reasons both mum and myself were not part of her birthday dinner.
Jason's step and pump classes were covered by two different instructors and this added some interest (pump was covered by Paula who I have not seen for about 3 years - and sure enough some of the pump tracks are from "before my time" - that means before 2004). Salsa did not seem quite as much fun as last week - I did confirm my suspicion that I recognise a woman because she does both salsa and some gym classes: I sometimes find it difficult to recognise faces in different situations.
Coming home I found that mum had been, leaving some shopping (a total of 2.7kg) as well as a kilo of chard from the allotment - total cost was 89p.
The drive to 'manage' my fresh and frozen produce (eating it before it rots) usually prevents me from opening tinned food, but my recent flirtation with tinned food (during my 3-day hospital stay) has left me wanting more. Today I indulged with a tin of borlotti beans, eating half in the early afternoon and half at my post-midnight feast.
For 'rubbish' food, I skipped eating the sugar-free jelly and instead had some thin flat wafers with my apple-kiwi "ice-cream". It feels great for my rubbish+animals percentage to be sub-10% again. A couple of times I tried making fruit-based sorbets without Whey Powder to see what they taste like but both times it didn't "work" (the fruit refused to mash into the right consistency) until I relented and added a small quantity of Whey (on the positive side I discovered that 3 grams would do it). If I'm brave I might at some point try adding water instead as an alternative solution.
Averaged over the last 7 days, I currently make 22.9 visits to the toilet every day - this is essentially back to pre-operation levels. On the positive side this is now achieved without reliance on self-catheterisation, but it is hardly a satisfactory situation - just a familiar one.
7 day food shopping totals: 2.71 + 0 + 1.01 + 2.45 + 0 + 0 + 0.89 = £7.06
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=200
Exercise: [PM] 45 min Body Step, 60 min Body Pump. 1.75 hours.
Shopping: 30p strawberries(800g) 24p mango(1.1kg) 16p mushrooms(250g) 12p sliced-greens(250g) 7p cabbage-leek(300g) gift chard(1kg). £0.89
Veg: 17.4% [313kcal, 1413g]: brussel-sprouts-boiled81 spring-greens-cabbage-boiled51 asparagus-boiled42 tomato35 leek-baby-raw31 courgette-boiled30 mange-tout-boiled23 cucumber12 iceberg-lettuce7
Legumes: 10.2% [183kcal, 201g]: borlotti-rosecoco-beans-tin183
Fruit: 51.3% [923kcal, 1961g]: apple324 kiwi-fruit308 banana224 mandarins48 mango11 cranberry-light10
Starchy: 3.3% [60kcal, 82g]: jerusalem-artichoke60
Nuts: 9.3% [167kcal, 29g]: monkey-nuts73 cashew-raw-ndat55 brazil-nut-HB39
Grain: 1.1% [20kcal, 6g]: malt-crunchies20
Animals: 4.1% [73kcal, 20g]: banana-flavour-whey-powder73
Rubbish: 3.4% [61kcal, 22g]: wafers-ice-cream-ASKEYS40 chewing-gum-honey-lemon21
Totals: [3734g] 1800, 80.7g protein (17.9%), 30.1g fat (15.1%), 301.5g carb (67.0%), 4.24g saturated fat, 58.23g fibre, 0.11g sodium. 134 is 7.4%
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Nir
Senior Administrator
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Posted: 18 March 2008 12:58 pm |
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Monday
Got 3.5 hours sleep (staying up when I got up at 4.18am). To avoid eating too early decided to do the early (6.45m) Spin class.
Decided to aim for 20% of calories from fat today and wondered what difference this would make: it meant that 315 of my calories came from nuts and seeds. To be honest this seemed like a waste. Coincidentally my re-reading of Eat To Live today crossed a path suggesting not to eat more than 15% of calories from fat. So with BFFM saying to eat at least 15% and Fuhrman saying don't eat more than 15%, perhaps 15% is a good target after all. Mind you if I ever go for low-carb stint all bets are off as I think eating raw nuts and seeds is preferable to increasing protein intake in the health stakes.
Had another debate with myself about increasing calories from 1800 because I'd gain on this many calories if I wasn't active and I don't want to get used to eating my exercise calories. You could argue that I would still be CR (calorie-restricted) on more calories but conversely the theory is that the more you restrict the more life-extension you will get so staying low is no bad thing. Two problems with not raising calories: I don't get to find out if raising calories will result in further weight loss; I don't get to "bulk up". On something slightly related to that last one, I've read some of Lyle McDonald's recent output about protein which is basically biased towards eating very large amounts of protein, essentially "Just In Case" they might optimise athletic performance, with all health concerns brushed under the carpet, essentially this looked like 100% of calories from animal products. Isn't it ironic that his sport is something to do with ice-skating, the other notable ice-skater in the protein debate would be Dr Joel Fuhrman. ps as I'm uploading this on Tuesday I've evidently had a change of heart overnight and am aiming for 1900 calories for Tuesday.
At Combat, Shey went through the entire new release from beginning to end. It always takes ages for me to learn and then like the new stuff. This is even more noticable given that we're only doing it once a week as Angela is still on the last release (which at this point everybody can do blindfolded). Mum called from tesco to ask how many boxes of tomatos I wanted - later on she got into trouble at the checkouts and even had to see a manager because of my greed - falling fowl of a Tesco rule about buying no more than 10 of the same item when it is reduced.
The fruit-related discussion in the forums makes me wonder whether my frequent eating and food obsession relates to blood sugar levels or just to boredom and COE.
I've discovered that I can 'toast' my raw cashews by placing them in the microwave for 20 seconds (they get easily burnt if microwaved for longer) and they become crunchy (like the salted-oil-roasted variety that I no longer buy). Enjoyed most of my strawberries (one batch without Whey Powder was a relative disaster) and I've discovered that 1.5 grams of Whey is all I need: this should save me percentage-related angwish and some actual £cash. I love today's percentages. I've been thinking about making a rule about only eating chocolates on special ocassions or only eating chocolate if it is very high-quality as I am a bit jealous of some of my OA friends who don't waste as much brain-power as me battling their food.
I was tired and had low-quality naps throughout the day. At night I was also trying to nap but there was a loud St Patrick's day party downstairs which was too audiable in my bedsit. Monday night's sleep was somewhat better though - waking up at various points but resting till 8am. At one point (around 11pm) I was awoken by mum who arrived with shopping which I had no energy to sort out - a priority job for Tuesday! She also delivered some phone bills I need to deal with tomorrow.
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=201
Exercise: [AM] 45 min Spin, [PM] 60 min Body Combat. 1.75 hours.
Shopping: 0
Veg: 12.2% [219kcal, 1088g]: brussel-sprouts-boiled39 beans-green-boiled29 cabbage-leek-TESCO25 chard-cooked24 broccoli-boiled24 leek-boiled23 spring-greens-cabbage-boiled16 runner-beans-boiled15 mushroom-common-boiled13 cucumber11
Fruit: 49.5% [892kcal, 2267g]: apple173 kiwi-fruit167 strawberries166 mango142 banana141 mandarins94 cranberry-light10
Starchy: 16.8% [302kcal, 554g]: potato-baked146 jerusalem-artichoke59 carrot-old-boiled52 parsnip-boiled45
Nuts: 17.5% [315kcal, 54g]: cashew-raw-ndat165 brazil-nut-HB59 cashew-raw-hb52 monkey-nuts39
Animals: 1.9% [34kcal, 9g]: banana-flavour-whey-powder34
Rubbish: 2.2% [39kcal, 16g]: jelly-strawberry-crystals26 chewing-gum-honey-lemon13
Totals: [3989g] 1800, 60.4g protein (13.4%), 40.0g fat (20.0%), 299.8g carb (66.6%), 6.86g saturated fat, 70.83g fibre, 0.33g sodium. 73 is 4.1%
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Hisgal
Distinguished Member
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Posted: 18 March 2008 02:22 pm |
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Nir,
Thanks for popping into my diary.............I have a curiosity question, if I may? Do you eat most of your veggies raw or cooked? Like I mentioned in my diary, yesterday my veggies were all raw..........and I felt stuffed! I don't know that I feel quite that full when my veggies are cooked.
I am still in awe (and very impressed that you do it consistantly) of all the veggies and fruit you eat. But, those fruit smoothies sure are a favorite of mine  Sometimes I use whey powder and sometimes I just throw in about 4 oz. of fat-free yogurt........and use frozen fruit.........tastes like a cheat to me!
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Nir
Senior Administrator
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Posted: 18 March 2008 02:32 pm |
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You may have a point and perhaps I should eat more of the stuff raw, but in many cases it is a taste issue and there are many examples (greens, cabbage, leek, carrot) where I prefer them cooked. Perhaps I'll give raw vegetables a chance as I am certainly not hitting Dr Fuhrman's 1:1 rule - I eat a lot more of my veggies cooked than I do raw.
Frozen fruit smoothies are definitely a cheat  . Back in 1996 I first had the idea of an ice-cream diet  shame it took me 10 years to figure out how to do it and lose weight.
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Beth
Senior Member
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Posted: 18 March 2008 04:40 pm |
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| Nir, I've been eating your smoothies, too. I've discovered I can throw in a handfull of spinach and it doesn't change the taste. However, it does change the color. I figure it's one more way to get a serving of a raw superfood.
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Theresa
Senior Member
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Posted: 19 March 2008 06:14 am |
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Your good example is starting to wear off and influence my eating. I have really been trying to include more veggies into my day lately. I have even been replacing rice and bread with veggies. 
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Nir
Senior Administrator
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Posted: 19 March 2008 12:08 pm |
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Tuesday
Breakfast was vegetables and microwave-'roasted' cashews and I headed out to pump. I thought I'd be early but half the people were already there setting up. There was time for me to briefly use the sauna before the class started. Some people were turned away due to overbooking and the instructor did half the class with a barbell with no weights due to lack of clips.
Back at home I finally got around to dealing with the shopping. Total cost was £1.59 and total weight was 15.56kg, giving a low average price of 10.2p per kilo. This took several hours and included preparing vegetables in ready-to-eat state for tomorrow and finding refrigertion space, which is almost an issue again. I also need to "eat tactically" or else the vast quantities of greens and mushrooms will become inedible before I get to them. This is also coming between me and my goal of trying to eat more of my veggies raw as I prefer to only eat stuff raw if it is in very good condition and at the moment the veggies are, er, 'running away from me'
Received a last-minute call to reschedule tomorrow's urologist appointment to next week. This means I can now make tomorrow's step class but after last week's experience lets hope I remember to arrive really early to reserve my place.
I've recently have read somewhere that potatos have a high satiety factor, so I did a side-by-side test of equal amounts of calories from baked potato and frozen banana and sure enough, I agree.
I tried to restrict each 'meal ocassion' to 400-500 grams at the beginning of the day, but in the afternoon when I had finally inputted what I ate into the computer and realised how many calories I had left all bets were off and I ended up with 4304g consumed. Having thought I'd finished the calories for the day I then remembered that this was to be a 1900 calorie day. I added 100 calories of cashews, so therefore ended up having 275 of calories from nuts and seeds after all, despite yesterday's reservations. I ended up with a gratifying percentage level of 2.3% but I don't think such a level is sustainable long-term, more of a temporary fluke.
Pictures include some of my veggies; also some microwave-roasted cashews and my potatos wedges vs banana experiment; the shopping I had to contend with and results of food-preparation efforts; and some almost-overflowing fridges.
 
 
 
 
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=202
Exercise: [AM] 60 min Body Pump. 1 hour.
Shopping:
48p cherry-tomatos(4.8kg)
36p mushrooms(3.3kg)
20p greens(2.8kg)
20p rhubarb(890g)
13p mango(810g)
12p carrots(1kg)swede(750g)onion(370g)parsnip(230g)
5p leeks(310g)
5p brussel-sprouts(300g)
£1.59
Veg: 19.9% [378kcal, 1887g]: brussel-sprouts-boiled145 spring-greens-cabbage-boiled46 onion-raw31 mushroom-common-boiled31 beans-green-boiled29 chard-cooked23 cucumber22 rhubarb20 cabbage-leek-TESCO19 runner-beans-boiled14
Fruit: 53.7% [1020kcal, 1946g]: banana457 mango200 apple168 kiwi-fruit84 strawberries53 mandarins47 cranberry-light10 goji-berries-sun-dried1
Starchy: 9.7% [185kcal, 407g]: jerusalem-artichoke88 potato-baked77 swede-boiled21
Nuts: 14.5% [275kcal, 49g]: cashew-raw-ndat150 monkey-nuts49 peanuts-dry-roasted46 almonds30
Animals: 1.5% [29kcal, 8g]: banana-flavour-whey-powder29
Rubbish: 0.7% [13kcal, 8g]: chewing-gum-honey-lemon13
Totals: [4304g] 1900, 68.3g protein (14.4%), 37.2g fat (17.6%), 323.0g carb (68.0%), 5.05g saturated fat, 71.33g fibre, 1.04g sodium. 42 is 2.2%
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Peter
Founder, caloriesperhour.com
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Posted: 19 March 2008 06:56 pm |
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Wow, your fridge blew me away! Growing greens in the door now? 
BTW, I eat about 10 time that many cashews for a snack most days.
Peter
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Nir
Senior Administrator
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Posted: 20 March 2008 08:40 am |
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Peter wrote: BTW, I eat about 10 time that many cashews for a snack most days.
Ok, I have measured out 5 times as many raw cashew nuts as in the original picture, so this may be half of your usual snack. Would you (or anyone else) like to guess the number of calories in this portion? (Hint: it weighs 45.2 grams or 1.593 Oz).
Peter, with reference to conversation about macronutrients I'm having elsewhere on the forums, I'd like to also ask you if you're secretly following a low-carb diet
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Theresa
Senior Member
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Posted: 20 March 2008 09:15 am |
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| About 270 calories?
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Nir
Senior Administrator
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Posted: 20 March 2008 11:20 am |
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| Good first guess (and only 8% out). When I don't know the number of calories in 100g of nuts I also approximate at 600kcal. As it happens raw cashews are 553, making this 250. So Peter's "snack" is 500 calories.
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Theresa
Senior Member
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Posted: 20 March 2008 11:56 am |
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| Sigh......And cashews are so yummy!
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Beth
Senior Member
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Posted: 20 March 2008 01:05 pm |
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| I love cashews. Just can't many of them. It takes up too much of my daily allotment.
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Nir
Senior Administrator
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Posted: 20 March 2008 02:22 pm |
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Once I took that lovely picture I carefully inserted the cashews back into their bag, one at a time. I also don't have the calories to spend on them at this point in the day
Wednesday
In between writing up my diary and ensuring I headed out really early for the gym there wasn't scope for much breakfast; I skipped the changing rooms heading straight for the studios and managed to be the first person there. After claiming both a step and a good spot (directly under the air conditioning vent) I had time to go back to the changing room, the toilets and the sauna and then re-read a few pages of Eat To Live before the busy class started. A few people had to learn the hard way that if they don't book the class they are not guaranteed a place.
Time was then my own from 11 till 3; I was mostly online and largely managed to stay out of the kitchen. I headed out to counselling for a reasonably productive session. I had some aggrevation with 'Three', one of my mobile phone proviers. Almost a month ago I gave them my 30 days notice, requesting a transfer to 'pay as you go'. I've been getting regular calls from their 'retentions' department with various offers, none of which I have accepted. One of their staff members however cancelled my pay-as-you-go request, meaning that I remain on the high-price contract. I had to chase this up with the Customer Service department. Then to top this off I had yet another one of those calls from the 'retention department'. Infuriating.
I headed out for a great Combat class. For food, during the early part of my day I was flying blind (not entering stuff into the computer) and consequently it was low calories. In fact by 7pm totals were: 2260g 765kcal 30.8g protein (or 33.8 kcal per 100g). The food I had after 8pm was: 1542g 1135kcal 26.0g protein (or 73.6 kcal/100g). Eating 1.5 kilos just before bedtime probably wasn't the smartest of moves.
 
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=203
Exercise: [AM] 60 min Body Step, [PM] 60 min Body Combat. 2 hours.
Shopping: 0
Veg: 12.6% [239kcal, 1266g]: spring-greens-cabbage-boiled105 cherry-tomato71 leek-baby-raw47 mushroom-common-boiled16
Fruit: 62.3% [1184kcal, 2160g]: banana606 apple182 kiwi-fruit172 mango109 mandarins105 cranberry-light10
Starchy: 12.3% [234kcal, 322g]: potato-baked103 jerusalem-artichoke71 parsnip-boiled60
Nuts: 10.2% [193kcal, 35g]: peanuts-redskin-raw101 cashew-raw-ndat93
Animals: 1.5% [29kcal, 8g]: banana-flavour-whey-powder29
Rubbish: 1.1% [22kcal, 10g]: chewing-gum-honey-lemon16 wafers-ice-cream-ASKEYS6
Totals: [3802g] 1900, 56.8g protein (12.0%), 28.0g fat (13.3%), 355.3g carb (74.8%), 4.73g saturated fat, 62.24g fibre, 0.14g sodium. 51 is 2.7%
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Peter
Founder, caloriesperhour.com
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Posted: 20 March 2008 03:48 pm |
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Nir,
I don't even count calories, and I have certainly never counted a carb, or tried to avoid one!
Well, my 10 times your cashews was actually quite accurate! I don't measure them, but just put some in my little cup I eat them from at my PC and it measured about 1.75 ounces.
In my long and on-going saga of giving up diet soda, I just had the thought this morning that while I look forward to it as a sweet three times a day now, when I cut back to two a day beginning next week that will be another opportunity to eat actual food... something I need to do more often but always have trouble doing.
Peter
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Nir
Senior Administrator
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Posted: 21 March 2008 12:11 am |
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Actually Peter the plated cashews were just under 5 times the original amount (and your little cup is just over 5 times my original amount).
Thursday
Did the very-early-thing again, 3rd day in a row but this time it was unwarranted - the class was fully booked on paper but plenty of no-shows. Having set up my body pump station I placed my one-litre bottle (labelled ASDA apple and blackcurrant sugar-free squash) on top of my step and headed for the sauna. Upon my return I spotted Marie, who pointed me at a station she set up for me. Why? because I am so well known for my purple-coloured squash bottles that it never occured to her that my station, with a water-filled bottle, could possibly be mine! That's 11 days of water instead of squash. Instructor Jo treated us to warm-up, squats and chest from the new release. With reference to Sassykat it also came up that Marie has had her galbladder removed 5 years ago.
I came home and got distracted by various matters (some of them forum-related) and my diary got posted relatively late in the day. At 4.30pm mum called to warn she'd be over shortly, selling me some leeks and providing some other produce as gifts - she collected me so I could install her birthday present on her computer: an online copy of Eat To Live by Dr Joel Fuhrman (incidentally if you Google it you can buy it for $8.62). You read it from the screen with a piece of software called 'Adobe Digital Editions'. I also installed some Text To Speech software on her computer but unfortunately it will not work with this online book due to the protection mechanism. Earlier in the day I told her about diseaseproof.com. In other news, mum got her cholesterol retested (for free at ASDA - last day of a special promotion). Total cholesterol was down from 6.9 to 5.18 mmol. She's hoping it goes down below 5 before she presents herself back at her doctor's!
I feasted on fruit, read some ETL (on paper) and had an early bedtime. Pictures include: equal calories (90) from raw cashews and frozen banana (surprisingly I think the cashews were more satisfying), my shopping+gifts, some vegetables and a tomato-smoothie I ate today.
 
 
 
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=204
Exercise: [AM] 60 min Body Pump. 1 hour.
Shopping: 30p leek(2.1kg) gift celery(300g) gift batavia-lettuce(300g) gift brocoli(290g). £0.30
Veg: 21.2% [402kcal, 2028g]: cherry-tomato108 brussel-sprouts-boiled103 spring-greens-cabbage-boiled57 chard-cooked47 broccoli-boiled44 rhubarb20 romaine-lettuce13 cucumber10
Fruit: 61.2% [1163kcal, 1818g]: banana826 apple99 mango91 kiwi-fruit85 mandarins52 cranberry-light11
Starchy: 5.6% [106kcal, 149g]: jerusalem-artichoke80 parsnip-boiled26
Nuts: 9.7% [184kcal, 31g]: cashew-raw-ndat90 sesame-seed-JS54 brazil-nut-HB41
Animals: 1.5% [28kcal, 8g]: banana-flavour-whey-powder28
Rubbish: 0.8% [16kcal, 9g]: chewing-gum-honey-lemon16
Totals: [4043g] 1900, 61.9g protein (13.0%), 31.6g fat (15.0%), 342.0g carb (72.0%), 5.05g saturated fat, 63.95g fibre, 1.25g sodium. 44 is 2.3%
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Nir
Senior Administrator
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Posted: 22 March 2008 06:22 am |
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Friday
It is Good Friday - part of a 4-day weekend, though as I don't work I wonder whether it will make a difference to me. Something is clearly going on at our gym - the normally quiet Friday step class was full to capacity with people being turned away. Luckily I ensure I book all my classes. Afterwards mum came over to deliver shopping (from yesterday but she wasn't up to delivering it late at night).
Is Dr Fuhrman contradicting himself? A couple of days he explains that fat intake should be in the range 15-40% of calories. ( http://www.diseaseproof.com/archives/weight-loss-food-scoring-guide-multifaceted-needs.html ) yet five years ago in his book Eat To Live (page 114) he wrote "You will be amazed how easily and effortlessly you will lose weight when you adopt a diet that consists primarily of fresh fruits, vegetables, whole grains, and beans. This is a diet with less than 15 percent of calories fro fat. I can assure you that the fat will effortlessly melt away from your body." Actually careful reflection shows there is no contradiction. Sub 15% is for weight loss, 15-40% is for healthy maintenance or growth for a child or an active person. Now, which one am I again?
I had a large chunk of the afternoon to myself, spending some of it putting things away. Unusually most of the shopping was fruit. Total cost £1.88 got me 18.81kg (~41lb) including lots of nectarines, pears and kiwi fruit.
Nash was celebrating his promotion by treating his family to Pizza Hut though he got 'burnt': being a 'bank holiday' they don't do the buffet offer at lunch. Speaking of restaurant dining, the subject came up after the OA meeting: however, while I'd like to spend more time with the OA people I have no idea whether my budget would stretch to wherever they picked and whether the food would fit into my food plan or whether I'd be tempted to eat things I'll have to confess here later. Here is a succint way of describing my current food plan: "I currently eat exactly 1900 calories a day: the majority from fruits, vegetables, beans, nuts and seeds. I can also eat other things but to feel good about myself these make up less than 10% of calories and I also watch out for certain things which bug me even if they fit within the 10%". My other targets are: 54g protein (which is trivially achievable), at least 900g of non-starchy vegetables (ditto) and sometimes I bump up fat intake to 15% of calories.
My OA share was about the moral nature of the program and whether the requirement to be so was a particular issue to me (I'm being deliberately vague here); good shares and a good turnout of 10 people, one a non-COE visitor from another program; I look forward to my weekly OA meeting and with good reason as it is a novel and valuable use of my time.
Back home and preparing and eating my final meal between 8.47pm and 10.24pm I did briefly wonder whether I'd be universally considered a fraud. There is no doubt I'm following my food plan as stated, but I certainly take my time with food. Anyhow don't some restaurant meals sometimes take a long time?
 
 
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=205
Exercise: [AM] 60 min Body Step, [PM] 45 min cycle to OA. 1.75 hours.
Shopping: 56p nectarines(5kg) 48p kiwi(5kg) 35p pear-funsize(5.2kg) 15p swede(1.8kg) 10p rhubarb(400g) 9p mange-tout(250g) 7p cauliflower(330g) 4p cabbage-leek(300g) 4p red-pepper(140g) gift spinach-chard-salad(280g) gift rocket-salad(110g). £1.88
Veg: 20.5% [390kcal, 1653g]: brussel-sprouts-boiled151 cherry-tomato72 pepper-red47 spinach&red-chard-salad28 courgette-boiled26 brussel-sprouts-raw16 rocket-salad15 cucumber14 mushroom-common-raw11 spring-greens-cabbage-raw10
Fruit: 53.7% [1019kcal, 2236g]: kiwi-fruit263 banana215 mango200 mandarins100 apple92 nectarine74 pear-funsize-tesco67 cranberry-light10
Starchy: 11.9% [226kcal, 567g]: potato-baked94 jerusalem-artichoke78 swede-boiled34 parsnip-boiled20
Nuts: 10.9% [207kcal, 37g]: cashew-raw-ndat139 sunflower-seed-hulled39 peanuts-salted-sp29
Animals: 1.8% [34kcal, 9g]: banana-flavour-whey-powder34
Rubbish: 1.3% [24kcal, 12g]: chewing-gum-honey-lemon18 wafers-ice-cream-ASKEYS5
Totals: [4514g] 1900, 65.9g protein (13.9%), 33.9g fat (16.1%), 332.7g carb (70.0%), 4.99g saturated fat, 74.80g fibre, 0.23g sodium. 58 is 3.1%
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Nir
Senior Administrator
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Posted: 22 March 2008 06:06 pm |
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We are living among an addicted population of compulsive eaters
These are the first 10 words of chapter seven of Eat To Live.
When I first read the book two years ago I might not have even had the phrase 'compulsive eater' in my everyday vocabulary.
Re-reading can be such an eye opener!
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Theresa
Senior Member
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Posted: 23 March 2008 06:42 am |
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So scary, but so true! 
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Nir
Senior Administrator
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Posted: 23 March 2008 09:58 am |
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Saturday
For Angela's combat and pump workouts we were joined by guest instructor Julia who has previously been talked about at the gym but who I have never met and who last year ran the London Marathon with Angela. It is silly but when guest instructors are present I 'try harder'. I also watched her technique through the mirror and even picked up a teaching point. Later on I bumped into her at the jaccussi and even exchanged a couple of words. A week after my encounter with Cadbury's chocolates, I had my first opportunity to try out my new plan to refuse inexpensive chocolate: individually-wrapped bunny-shaped milk chocolates to mark Easter were successfully refused at the end of Body Pump.
Having caught up with all things online I managed to read a few more pages in Eat To Live. Mum had put in quite a few hours stalking Tesco and whilst originally this seemed to be a waste of her time it eventually paid off. At 9.40pm I received my consignment. I carried upstairs 9 shopping bags weighing a total of 31.57kg (that's 74lb !) and spent over 2.5 hours sorting through them. I got a variety of produce but the bananas were the main find. I have a storage issue: freezer and fridge full to capacity and I have boxes of fruit in the living room!
The silly amounts of animal protein clogging up my freezer are winding me up again so maybe I'll eat one portion per day, so that eventually they'll be gone. Might take a year. The key thing is not to buy any more!
 
 
Food: http://nirmk.byethost13.com/staticfood/day.php?dayid=206
Exercise: [AM] 60 min Body Combat, 60 min Body Pump. 2 hour.
Shopping:
101p bananas(24.8kg)
65p nectarines(2.6kg)
63p plums(2.5kg)
50p vine-tomatos(2.7kg)
24p cantelope-melon(600g)
10p romaine-lettuce(370g)
£3.13
Veg: 9.9% [188kcal, 1155g]: cherry-tomato143 spinach&red-chard-salad28 rhubarb18
Fruit: 75.9% [1443kcal, 3050g]: banana517 nectarine225 apple214 pear-funsize-tesco200 kiwi-fruit175 mandarins103 cranberry-light9
Starchy: 1.9% [37kcal, 224g]: swede-boiled19 carrot-raw18
Nuts: 6.2% [118kcal, 23g]: cashew-raw-ndat73 brazil-nut-HB26 cocoa-powder19
Animals: 5.3% [101kcal, 62g]: banana-flavour-whey-powder51 turkey-ham-wafer-thin-BernardMatthews50
Rubbish: 0.7% [13kcal, 8g]: chewing-gum-honey-lemon13
Totals: [4521g] 1900, 57.0g protein (12.0%), 21.7g fat (10.3%), 369.2g carb (77.7%), 5.14g saturated fat, 62.18g fibre, 1.39g sodium. 114 is 6.0%
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Theresa
Senior Member
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Posted: 24 March 2008 04:58 am |
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| Good for you on refusing the chocolates. I think its a matter of are you ready to. I look at myself, I quit smoking, after 25 years of a p |
