Author Topic: Marika's Food Blog (Read 48329 times)

marika · « **Reply #60 on:** July 15, 2009, 03:39:27 AM »

I'll read through that, thanks Tarlach!

Did you see the studies I posted in the Calcium thread though? Especially the one that showed every single lactose-intolerant participant in one study (getting their calcium only through greens and sardines, and below the RDAs, just like me) had had a traumatic fracture by age 50?

marika · « **Reply #61 on:** July 15, 2009, 03:44:39 AM »

7/14/09
Spinach, cooked, boiled, drained, with salt   1   cup   41.4
Pork, cured, ham, low sodium, lean and fat, cooked   2.5   oz, boneless   121.9
Egg, whole, cooked, fried   1   large   90.2
Milk, lowfat, fluid, 1% milkfat, with added vitamin A   1   cup   102.5
oregon chai   0.5   Serving   0.0
Bananas, raw   0.5   large (8" to 8-7/8" long)   60.5
Beef, top sirloin, separable lean only, trimmed to 0" fat, choice, cooked, broiled   0.5   3 oz   79.9
Lettuce, cos or romaine, raw   1   cup shredded   8.0
Broccoli, raw   0.5   1/2 cup, chopped or diced   7.5
Mushrooms, brown, Italian, or Crimini, raw   1   piece whole   5.4
Fish, anchovy, european, canned in oil, drained solids   2   anchovy   16.8
Salad dressing, ranch dressing, commercial, regular   1   tablespoon   72.6
Oranges, raw, navels   0.5   fruit (2-7/8" dia)   34.3
Peaches, raw   1   medium (2-2/3" dia)   58.5
oregon chai   0.5   Serving   0.0
Milk, lowfat, fluid, 1% milkfat, with added vitamin A   1   cup   102.5
Poultry food products, ground turkey, cooked   0.75   patty (4 oz, raw) (yield after cooking)   144.5
Honey   0.5   tbsp   31.9
Nuts, almonds, dry roasted, without salt added   1   oz (22 whole kernels)   169.2
oregon chai   0.5   Serving   0.0
Milk, lowfat, fluid, 1% milkfat, with added vitamin A   0.75   cup   76.9
Egg, whole, cooked, hard-boiled   1   g   1.6
Snacks, beef jerky, chopped and formed   1   oz   116.2
Carrots, cooked, boiled, drained, without salt   1   carrot   16.1

Total Calories: 1358
RATIOS:
Proteins:Carbs:Lipids: 27:35:38 (my carbs were higher than usual today - I actually had 3 chai lattes, one too many! I'll go back down to just 2!)
Omega 6:3: 8.9:1 (almonds made this a bit high again!)

I reached my RDAs in everything except was a little low in iron (86% RDA) and potassium (85%RDA). I know the reason...DH and I split a 3 oz. steak at lunch rather than each having our own, like we usually do. We'll go back to each having our own!

I noticed my Sodium levels seem awfully high lately (yesterday was 190% RDA)- apparently the milk I added into my diet has some sodium in it. Also I had some prosciutto yesterday (which I normally wouldn't have processed meat) so that made it kind of high too. Also, I've been eating anchovies on my salads for the omega-3s (and they are delicious!!), but they are salty too. I found some expensive gourmet unsalted anchovies in a specialty deli yesterday, maybe come payday I'll treat myself to those!

P.S. I bought a kitchen scale yesterday! I'm going to try to measure everything more carefully now for the Cron-o-meter, and see if it makes any difference! For cooked greens, I'll measure them before cooking. (I guess?)

marika · « **Reply #62 on:** July 15, 2009, 04:12:29 AM »

Tarlach, I read through the article but I wasn't convinced, for one because he didn't have any references for any of his data. Most of what he said was dangerous about milk, would also apply to meat as well, so should we not eat meat either??? Also a lot of what he said about calcium was refuted by studies which I posted in the Calcium thread:

Quote

Another observation that may be helpful to our analysis is to note the absence of any recorded dietary deficiencies of calcium among people living on a natural diet without milk.

See the lactose-intolerant study I posted:
http://cavemanforum.com/index.php?topic=140.msg10375#msg10375

They were eating a "natural diet without milk" including greens and sardines...every one of them had had traumatic fractures. Many of the women were osteoporotic already or had had multiple fractures, one of the men had had a hip fracture.

Then he said:

Quote

If animal references do not convince you, think of the several billion humans on this earth who have never seen cows' milk. Wouldn't you think osteoporosis would be prevalent in this huge group?

And it is. See below:

http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6VS8-44BNH8J-6&_user=10&_rdoc=1&_fmt=&_orig=search&_sort=d&_docanchor=&view=c&_searchStrId=955020277&_rerunOrigin=google&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=96b2b5020f30a8574b8c1e23d0ace485

Quote

Four osteoporosis risk indices—the Female Osteoporosis Self-Assessment Tool for Asians (FOSTA), the Osteoporosis Risk Assessment Index, the Simple Calculated Osteoporosis Risk Estimation, and SOFSURF—were calculated in 1127 postmenopausal women aged 47 to 91 years enrolled in the Adult Health Study in Hiroshima. Spinal BMD was measured using dual-energy x-ray absorptiometry to confirm or rule out osteoporosis.
Results: The prevalence of osteoporosis increased with age, and one third of all women aged ≥70 years had osteoporosis.

So osteoporosis is quite common in Japan.

Don't get me wrong, I don't like the idea of eating dairy whatsoever, and if I can see actual conclusive data that a strict Paleo diet can promote bone health after menopause, then I'll happily give up the milk! If you look at the Calcium thread, I've been doing a TON of research trying to find that, but I'm not coming up with anything. All that I can find keeps showing that societies that don't have dairy have high incidences of fractures and osteoporosis.

I'll keep trying to find it, but it's difficult. For one, there's really no studies yet on Paleo diet long-term effects. So I have to try to find studies on other social groups that don't eat dairy (lactose-intolerant folks, vegans), but their diets include grains, which might make a difference. And of course, vegans aren't getting animal protein at all, which studies keep showing produces a net acid load and causes bone loss. So vegans might have better bone densities than Paleos.

ETA: Tarlach, you inspired to look further and I found something very cool - I posted it over in the Calcium thread. I'm convinced that I can quit milk!!

I'll just use up what I have left of the milk, and not get it ever again!

marika · « **Reply #63 on:** July 16, 2009, 03:58:39 AM »

7/15/09
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt   60   g   20.4
Pork, cured, ham, steak, boneless, extra lean, unheated   75   g   91.5
Egg, whole, cooked, fried   1   large   90.2
Lard   0.5   tbsp   57.7
Bananas, raw   0.5   large (8" to 8-7/8" long)   60.5
Nuts, almonds, dry roasted, without salt added   0.25   oz (22 whole kernels)   42.3
Soup, chicken broth or bouillon, dry   0.25   teaspoon   1.3
Milk, lowfat, fluid, 1% milkfat, with added vitamin A   1   cup   102.5
oregon chai   0.5   Serving   0.0
Nuts, almonds, dry roasted, without salt added   0.25   oz (22 whole kernels)   42.3
Lettuce, cos or romaine, raw   1.5   leaf outer   7.1
Mushrooms, brown, Italian, or Crimini, raw   0.5   piece whole   2.7
Salami, cooked, beef   0.5   oz   37.0
Lard   0.5   tbsp   57.7
Vinegar, balsamic   0.5   tsp   2.3
Poultry food products, ground turkey, cooked   0.75   patty (4 oz, raw) (yield after cooking)   144.5
Oranges, raw, navels   0.5   fruit (2-7/8" dia)   34.3
Nuts, almonds, dry roasted, without salt added   0.5   oz (22 whole kernels)   84.6
oregon chai   0.5   Serving   0.0
Milk, lowfat, fluid, 1% milkfat, with added vitamin A   0.75   cup   76.9
Pork, cured, ham, steak, boneless, extra lean, unheated   1   oz   34.6
Beef, top sirloin, separable lean only, trimmed to 0" fat, choice, cooked, broiled   1.3   3 oz   207.7
Lard   0.5   tbsp   57.7
Turnip greens, cooked, boiled, drained, without salt   50   g   10.0
Mushrooms, brown, Italian, or Crimini, raw   50   g   13.5
Salt, table   1   dash   0.0
Garlic, raw   0.5   clove   2.2
Artichokes, (globe or french), cooked, boiled, drained, without salt   1   artichoke, medium   63.6
Peaches, raw   1   small (2-1/2" dia)   50.7
Nuts, almonds, dry roasted, without salt added   0.5   oz (22 whole kernels)   84.6
Snacks, beef jerky, chopped and formed   0.75   oz   87.2
Avocados, raw, Florida   0.5   fruit without skin and seeds   182.4
Pork, cured, ham, steak, boneless, extra lean, unheated   2   oz   69.2
Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)   1   tbsp   89.2
Raisins, seedless   0.5   small box (1.5 oz)   64.3

Total Calories: 1972
RATIOS:
Proteins:Carbs:Lipids: 27:26:47
Omega 6:3: 14.75:1 (so high today!! The almonds made this high again! How are other folks dealing with that?? I need the almonds for the vitamin E, but they make the 6's high...I can try eating more fish to make the 3s higher to balance, I guess!)

I reached my RDAs in everything again today!!! I was excessive in Sodium again though...need to stop with the ham and jerky I think. Ham is so darn tasty though. I'll finish off the milk today I think, that will help. Also apparently my Vit A, B3 and K are excessive too. I don't know what to do about those.

I discovered something interesting in my research yesterday. The RDA for Iron for women on oral contraceptives is lower than for other women, because less blood is lost through menstruation. Actually I don't menstruate at all (I take the "active" pills every day), so my iron needs are the same as a male of my age. That is just 8mg instead of 18mg, which is much easier to meet now!!!

marika · « **Reply #64 on:** July 17, 2009, 03:28:44 AM »

7/16/09
Lard   1   tbsp   115.5
Pork, cured, ham, steak, boneless, extra lean, unheated   70   g   85.4
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt   100   g   34.0
pastured egg, cooked   1   g   102.0
oregon chai   0.5   Serving   0.0
Milk, lowfat, fluid, 1% milkfat, with added vitamin A   0.5   cup   51.2
Bananas, raw   0.5   large (8" to 8-7/8" long)   60.5
Lettuce, cos or romaine, raw   50   g   8.5
Fish, tuna, light, canned in water, drained solids   0.5   can   95.7
Mushrooms, brown, Italian, or Crimini, raw   1   piece whole   5.4
Olives, ripe, canned (small-extra large)   4   small   14.7
Lemon juice, raw   1   wedge yields   1.5
Lard   0.5   tbsp   57.7
Oranges, raw, navels   0.5   fruit (2-7/8" dia)   34.3
Nuts, almonds, dry roasted, without salt added   1   oz (22 whole kernels)   169.2
Snacks, beef jerky, chopped and formed   0.75   oz   87.2
Nuts, almonds, dry roasted, without salt added   0.5   oz (22 whole kernels)   84.6
Peaches, raw   1   small (2-1/2" dia)   50.7
Fish, sardine, Atlantic, canned in oil, drained solids with bone   1   2 sardines   49.9
Lard   0.5   tbsp   57.7
Beef, ground, 95% lean meat / 5% fat, patty, cooked, broiled   1.33   serving (3 oz)   193.3
Mushrooms, brown, Italian, or Crimini, raw   1   piece whole   5.4
Mustard greens, cooked, boiled, drained, without salt   25   g   3.8
Oranges, raw, navels   0.5   fruit (2-7/8" dia)   34.3
appolinaris water   0.12   liter   0.0
Turnip greens, cooked, boiled, drained, without salt   25   g   5.0
Bananas, raw   0.5   large (8" to 8-7/8" long)   60.5
flan   1   Serving   150.0
appolinaris water   0.12   liter   0.0
pastured egg, cooked   1   g   102.0

Total Calories: 1720
RATIOS:
Proteins:Carbs:Lipids: 27:27:46
Omega 6:3: 4.3:1 (YAY!! Much better!! I input the data for a pastured egg vs. the regular eggs they had in there, made a huge difference in the ratio, even with eating almonds!)
Deficiencies:
Calcium (89% RDA)
Potassium (72% RDA)

I used up the milk yesterday, hence my calcium percentage went down a little. Also I didn't reach my potassium either - I've asked DH to give slightly bigger portions of greens and meat when cooking for us (he's the main cook in the house!). Also I'll try eating a bit more banana and avocado for the potassium.

Sodium was too high again (180% RDA)...I'll use up the ham I have and not buy that again! I'm way over in Vitamin A (978% RDA), B3 (211%), B12 (404%), and Vit K (859%), but I don't believe that is necessarily a problem. I read that women on oral contraceptives need more B vitamins, as well as C, E, and K, manganese and zinc anyway. Here's what I could find on possibly overdosing on K:

Quote

There is no known toxicity associated with high doses of phylloquinone (vitamin K1), menaquinone (vitamin K2), or menadione (vitamin K3) and its derivatives. High intake of vitamin K is not recommended for individuals taking anticoagulant medications such as Warfarin (coumadin).

So it doesn't really seem to be an issue. All other nutrients are looking good! Meeting or above the RDAs!

marika · « **Reply #65 on:** July 18, 2009, 04:38:16 AM »

7/17/09
Pork, cured, ham, steak, boneless, extra lean, unheated   50   g   61.0
Spinach, cooked, boiled, drained, without salt   100   g   23.0
Lard   1   tbsp   115.5
appolinaris water   0.12   liter   0.0
Bananas, raw   0.5   medium (7" to 7-7/8" long)   52.5
pastured egg, cooked   1   Egg   102.0
Nuts, almonds, dry roasted, without salt added   0.5   oz (22 whole kernels)   84.6
pastured egg, cooked   1   Egg   102.0
appolinaris water   0.12   liter   0.0
Raisins, seedless   0.5   small box (1.5 oz)   64.3
Nuts, almonds, dry roasted, without salt added   0.5   oz (22 whole kernels)   84.6
appolinaris water   0.12   liter   0.0
Nuts, almonds, dry roasted, without salt added   0.5   oz (22 whole kernels)   84.6
Beef, top sirloin, separable lean only, trimmed to 0" fat, choice, cooked, broiled   0.5   3 oz   79.9
Lettuce, red leaf, raw   75   g   12.0
Broccoli, raw   25   g   8.5
Olives, ripe, canned (small-extra large)   4   small   14.7
Lemon juice, raw   1   wedge yields   1.5
Lard   0.5   tbsp   57.7
Mushrooms, brown, Italian, or Crimini, raw   1   piece whole   5.4
Pears, raw   0.5   large   66.7
Bananas, raw   0.5   medium (7" to 7-7/8" long)   52.5
Avocados, raw, Florida   0.5   fruit without skin and seeds   182.4
Honey   0.5   tbsp   31.9
Beef, ground, 95% lean meat / 5% fat, patty, cooked, broiled   1.3   serving (3 oz)   189.0
Mushrooms, brown, Italian, or Crimini, raw   1   piece whole   5.4
Broccoli, cooked, boiled, drained, without salt   1   1/2 cup, chopped   27.3
flan   1   Serving   150.0
Bananas, raw   0.5   medium (7" to 7-7/8" long)   52.5
Oil, sesame, salad or cooking   0.5   tablespoon   60.1
appolinaris water   0.12   liter   0.0
Fish, sardine, Atlantic, canned in oil, drained solids with bone   6   small (2-2/3" x 1/2" x 1/4")   149.8
Peaches, raw   1   small (2-1/2" dia)   50.7
Snacks, pork skins, barbecue-flavor   2   oz   305.0

Total Calories: 2277
RATIOS:
Proteins:Carbs:Lipids: 26:26:48
Omega 6:3: 6.58:1 (A little bit high because of sesame oil in one meal and pork rinds)
Deficiencies:
-B1 (98% RDA)
-Calcium (93% RDA)
-Potassium (93% RDA)

All in all pretty great RDA-wise - almost met the RDAs in everything (even calcium, without milk!)!! Yay!! (We've been carefully measuring everything on the kitchen scale I picked up, and sure enough, I had been underestimating my measurements of calcium-rich greens this whole time!).

The only reason I think I didn't meet all RDAs is that DH and I split a steak at lunch instead of each having our own.

I went over in Sodium again (239% RDA) but I used up the last of my ham so that should help tremendously, also I snacked on some hot & spicy pork rinds which was naughty!!

Also, we picked up a new brand of sardines, they are smaller and WAYYYY better! They are the King Oscar brand - I love 'em!!! Here's what the package looks like, they are a bit more expensive than the other ones you'll find at the store, but TOTALLY worth the extra dollar! They are awesome to snack on!!
http://www.kingoscar.com/products-by-market/usa/usa-sardines/brisling-sardines-in-olive-oil-5.html
Plus, since they are smaller, you can't even feel the bones at all!

Also wanted to add that I'm feeling really good having got the milk out of my system. It was causing a slowdown in the intestines, I can feel the difference now!

marika · « **Reply #66 on:** July 19, 2009, 04:46:58 AM »

7/18/09
Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised   1.8   3 oz   301.4
Spinach, cooked, boiled, drained, without salt   100   g   23.0
Soup, chicken broth or bouillon, dry   0.25   teaspoon   1.3
pastured egg, cooked   1   Egg   102.0
Clementines, raw   1   fruit   34.8
Nuts, almonds, dry roasted, without salt added   0.5   oz (22 whole kernels)   84.6
Lard   1   tbsp   115.5
Raisins, seedless   0.5   small box (1.5 oz)   64.3
Mustard greens, cooked, boiled, drained, without salt   50   g   7.5
Carrots, cooked, boiled, drained, without salt   0.5   carrot   8.0
Lard   0.5   tbsp   57.7
Fish, salmon, pink, cooked, dry heat   2   3 oz   253.3
appolinaris water   0.12   liter   0.0
appolinaris water   0.12   liter   0.0
Bananas, raw   0.5   large (8" to 8-7/8" long)   60.5
Pears, raw   0.5   large   66.7
Avocados, raw, California   0.5   fruit, without skin and seed   113.6
Honey   0.5   tbsp   31.9
Fish, sardine, Atlantic, canned in oil, drained solids with bone   3   small (2-2/3" x 1/2" x 1/4")   74.9
pastured egg, cooked   1   Egg   102.0
Peaches, raw   1   small (2-1/2" dia)   50.7
Salt, table   3   dash   0.0
Spices, pepper, black   3   dash   0.8
Lettuce, cos or romaine, raw   50   g   8.5
Broccoli, raw   25   g   8.5
Salami, cooked, beef   12.5   g   32.6
pastured egg, cooked   0.5   Egg   51.0
Mushrooms, brown, Italian, or Crimini, raw   12.5   g   3.4
Olives, ripe, canned (small-extra large)   5   small   18.4
Vinegar, balsamic   1   tbsp   14.1
Lard   0.5   tbsp   57.7
appolinaris water   0.12   liter   0.0
Nuts, almonds, dry roasted, without salt added   1   oz (22 whole kernels)   169.2
Pie, egg custard, commercially prepared   0.5   piece (1/6 of 8" pie)   110.2
Clementines, raw   1   fruit   34.8
Nuts, almonds, dry roasted, without salt added   0.5   oz (22 whole kernels)   84.6

Total Calories: 2147 (geez!! I ate a LOT!!)
RATIOS:
Proteins:Carbs:Lipids: 26:23:51
Omega 6:3: 3.4:1
Deficiencies:
-Calcium (83% RDA)
-Potassium (93% RDA)

Still a little deficient in Calcium and Potassium. I know the reason for the Potassium deficiency; DH and I didn't plan very well and didn't have any significant meat or fish ready at lunchtime. The Calcium is still a little bit of a problem, but I'm not going to worry too much about it, as I'm making sure I get plenty of vitamin D, magnesium, and weight-bearing activity, which are also so important for bone health.

I will try to add in a bit bigger serving of calcium-containing greens though. Also I brewed up some bone broth yesterday and bought calcium-testing strips (for aquariums), to test the hardness level. Yesterday it showed about 150mg/L hardness (which is calcium and magnesium). I brewed it another 12 hours though, so I'll test it again this morning!

ETA: Well after 12 more hours of simmering, the bone broth didn't change in calcium/magnesium content at all, in fact registered even a little lower, between 75 - 150mg/L. So next time I won't bother with the extra 12 hours. And that means it really isn't any kind of significant source of calcium/magnesium (unless you drink a whole liter at a time!).

P.S. I found that 100g arugula has 16% RDA for calcium, compared to just 3% from romaine lettuce. Maybe I'll try eating more arugula salads rather than plain lettuce!

marika · « **Reply #67 on:** July 20, 2009, 04:14:56 AM »

7/20/09
Lard   1   tbsp   115.5
Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised   125   g   246.2
Spinach, cooked, boiled, drained, without salt   100   g   23.0
bone broth   0.12   Liter   0.0
appolinaris water   0.12   liter   0.0
Bananas, raw   0.5   large (8" to 8-7/8" long)   60.5
Salt, table   4   dash   0.0
Spices, pepper, black   4   dash   1.0
Nuts, almonds, dry roasted, without salt added   1   oz (22 whole kernels)   169.2
pastured egg, cooked   1   Egg   111.7
Peaches, raw   1   small (2-1/2" dia)   50.7
Nuts, almonds, dry roasted, without salt added   0.5   oz (22 whole kernels)   84.6
Lard   0.5   tbsp   57.7
Beef, grass-fed, strip steaks, lean only, raw   113   g   132.2
Salt, table   1   dash   0.0
Spices, pepper, black   1   dash   0.3
Lettuce, cos or romaine, raw   50   g   8.5
Broccoli, raw   50   g   17.0
Olives, ripe, canned (small-extra large)   4   small   14.7
pastured egg, cooked   0.5   Egg   55.9
Fish, anchovy, european, canned in oil, drained solids   4   anchovy   33.6
Oil, olive, salad or cooking   0.5   tsp   19.9
Lemon juice, raw   1   wedge yields   1.5
Clementines, raw   1   fruit   34.8
appolinaris water   0.12   liter   0.0
Raisins, seedless   0.25   small box (1.5 oz)   32.1
Beef, grass-fed, strip steaks, lean only, raw   113   g   132.2
Mustard greens, cooked, boiled, drained, without salt   50   g   7.5
Salt, table   1   dash   0.0
bone broth   10   g   0.0
Mushrooms, brown, Italian, or Crimini, raw   25   g   6.8
Mushrooms, brown, Italian, or Crimini, raw   25   g   6.8
Bananas, raw   0.5   large (8" to 8-7/8" long)   60.5
Avocados, raw, Florida   0.5   fruit without skin and seeds   182.4
Pears, raw   0.5   large   66.7
Puff pastry, frozen, ready-to-bake, baked   1   shell   223.2
Honey   1   tbsp   63.8

Total Calories: 2020
RATIOS:
Proteins:Carbs:Lipids: 25:27:48
Omega 6:3: 8.7:1 (high because of cheating with "honey puffs" at Greek festival!)
Deficiencies:
-Vitamin D (58% RDA)
-Calcium (58% RDA)
-Potassium (95% RDA)

I cheated on Paleo yesterday! We went to a Greek food festival and I had a couple "honey puffs" and a bite or two of a meat pie. I regretted it! It felt like a rock in my stomach! And spiced meat doesn't agree with me very well any more either. I really don't have much desire to cheat on Paleo anymore, except for an occasional venture into dairy. And sheesh, sweets really pack on carbs, don't they? Wow!!

I came up short in Vitamin D, because I didn't eat any fish yesterday. I did get some sun though. At least a half hour of good sun. I came up quite low in Calcium. I'm thinking of trading my lettuce salads for some greens that have calcium, like dandelion greens. My potassium is always just a tiny bit under the RDA, I just can't seem to quite reach it.

My Sodium was over again (156% RDA)? I'm a bit confused actually. I didn't really add much salt to my greens or anything. I did have some anchovies on my salad though, it must be that!

I think I ate too many almonds yesterday. I had a mild headache all day. Also my omega-6's were rather high. But a lot of that was the "honey puffs" I had at the Greek festival. No more of that!

I'm really interested in finding out the nutrition info for pastured pork. I imagine it has omega 6:3 ratios more like grassfed beef and eggs. It tastes sooo much better, it's amazing!

marika · « **Reply #68 on:** July 21, 2009, 03:40:42 AM »

7/20/09
BREAKFAST
Lard   0.5   tbsp   57.7
Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised   1   3 oz   167.4
pastured egg, cooked   1   Egg   111.7
bone broth   20   g   0.0
appolinaris water   0.12   liter   0.0
Spinach, cooked, boiled, drained, without salt   100   g   23.0
Bananas, raw   0.5   medium (7" to 7-7/8" long)   52.5
Peaches, raw   1   small (2-1/2" dia)   50.7

LUNCH
Spinach, raw   75   g   17.2
pastured egg, cooked   1   Egg   111.7
Raisins, seedless   0.25   small box (1.5 oz)   32.1
Nuts, almonds, dry roasted, without salt added   0.5   oz (22 whole kernels)   84.6
appolinaris water   0.12   liter   0.0
Mushrooms, brown, Italian, or Crimini, raw   1   piece whole   5.4
Lard   0.5   tbsp   57.7
Lime juice, raw   0.5   lime yields   5.5
Fish, salmon, pink, canned, drained solids with bone   106   g   144.2

SNACK:
Raisins, seedless   0.5   small box (1.5 oz)   64.3
Nuts, almonds, oil roasted, without salt added   0.5   oz (22 whole kernels)   86.0

DINNER:
Beef, grass-fed, strip steaks, lean only, raw   85   g   99.4
Carrots, cooked, boiled, drained, without salt   1   carrot   16.1
Mushrooms, cooked, boiled, drained, without salt   50   g   14.0
Garlic, raw   0.5   clove   2.2
Salt, table   1   dash   0.0
Spices, pepper, black   1   dash   0.3
Peaches, raw   1   small (2-1/2" dia)   50.7
Clementines, raw   1   fruit   34.8
Nuts, walnuts, english   0.5   oz (14 halves)   92.7
Cookies, shortbread, commercially prepared, plain   1   cookie (1-5/8" square)   40.2
appolinaris water   0.12   liter   0.0

AFTER DINNER SNACK:
Fish, sardine, Atlantic, canned in oil, drained solids with bone   5   small (2-2/3" x 1/2" x 1/4")   124.8
Bananas, raw   1   medium (7" to 7-7/8" long)   105.0

Total Calories: 1652
RATIOS:
Proteins:Carbs:Lipids: 28:28:44
Omega 6:3: 4:1
Deficiencies:
-Potassium (93% RDA)

I'm going to try breaking out my food list into "breakfast", "lunch" and "dinner" so that it makes more sense to anyone reading it.

I did good yesterday! I pretty much reached my RDAs in everything!! Just a little low in Potassium (93% RDA) but otherwise everything else was at or above the RDAs. Even Sodium was just right (107%), not too high! And my Omega 6:3 ratio was good too! (I suspect it's even better, actually, because pastured pork has probably higher omega 3's than the conventional pork listing in the Cron-o-meter.

I've been getting mild headaches after eating almonds, I think I'm going to try to find a different way to get my vitamin E, I'll bring a hard-boiled pastured egg to snack on at work and maybe eat another egg during the day as well. Also I'm going to bring a banana to eat at work for a snack for the potassium.

marika · « **Reply #69 on:** July 22, 2009, 02:48:55 AM »

7/21/09
BREAKFAST:
Lard   1   tbsp   115.5
Beef, grass-fed, strip steaks, lean only, raw   100   g   117.0
pastured egg, cooked   1   Egg   111.7
Spinach, cooked, boiled, drained, without salt   100   g   23.0
bone broth   0.06   Liter   0.0
appolinaris water   0.12   liter   0.0
Bananas, raw   1   medium (7" to 7-7/8" long)   105.0
Peaches, raw   1   small (2-1/2" dia)   50.7

LUNCH:
Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised   1.3   3 oz   217.7
Spinach, raw   50   g   11.5
Fish, anchovy, european, canned in oil, drained solids   3   anchovy   25.2
pastured egg, cooked   1   Egg   111.7
Olives, ripe, canned (small-extra large)   4   small   14.7
Lime juice, raw   0.5   lime yields   5.5
Bananas, raw   0.5   large (8" to 8-7/8" long)   60.5
Avocados, raw, California   0.5   fruit, without skin and seed   113.6
Pears, raw   0.5   large   66.7
appolinaris water   0.12   liter   0.0
Salt, table   1   dash   0.0
Spices, pepper, black   1   dash   0.3
Vinegar, cider   0.5   tsp   0.5

SNACK:
Bananas, raw   1   medium (7" to 7-7/8" long)   105.0
Fish, sardine, Atlantic, canned in oil, drained solids with bone   6   small (2-2/3" x 1/2" x 1/4")   149.8

DINNER:
pastured egg, cooked   2   Egg   223.4
Kale, cooked, boiled, drained, without salt   50   g   14.0
Clementines, raw   1   fruit   34.8
Peaches, raw   1   small (2-1/2" dia)   50.7
appolinaris water   0.12   liter   0.0

Total Calories: 1728
RATIOS:
Proteins:Carbs:Lipids: 28:29:43
Omega 6:3: 4.65:1
Deficiencies:
-Calcium (81% RDA)
-Potassium (95% RDA)

My Potassium was still just a smidge low. It's because we didn't have meat with dinner, just eggs. Also my Calcium is low because I stopped eating the almonds, but they definitely were the culprit for my mild all-day headaches. Once I've stopped eating them, the headaches are gone. I'll try just increasing my greens a bit more for the Calcium but I'm not going to worry too much about it. My Sodium was a bit high (131% RDA) because of the anchovies at lunch. We've used them up now, I won't get them again, too much salt!

marika · « **Reply #70 on:** July 23, 2009, 03:53:38 AM »

7/22/09
BREAKFAST:
Lard   1   tbsp   115.5
Beef, grass-fed, strip steaks, lean only, raw   141   g   165.0
Kale, cooked, boiled, drained, without salt   75   g   21.0
bone broth   10   g   0.0
pastured egg, cooked   1   Egg   111.7
appolinaris water   0.12   liter   0.0
Bananas, raw   1   small (6" to 6-7/8" long)   89.9

SNACK:
Peaches, raw   1   small (2-1/2" dia)   50.7
Raisins, seedless   0.25   small box (1.5 oz)   32.1
pastured egg, cooked   1   Egg   111.7

LUNCH:
Beef, grass-fed, strip steaks, lean only, raw   113   g   132.2
Kale, cooked, boiled, drained, without salt   35   g   9.8
Mustard greens, cooked, boiled, drained, without salt   15   g   2.2
Lard   0.5   tbsp   57.7
Broccoli, cooked, boiled, drained, without salt   30   g   10.5
Bananas, raw   1   medium (7" to 7-7/8" long)   105.0
appolinaris water   0.12   liter   0.0
Fish, sardine, Atlantic, canned in oil, drained solids with bone   6   small (2-2/3" x 1/2" x 1/4")   149.8
Salt, table   1   dash   0.0
Spices, pepper, black   1   dash   0.3

SNACK:
Bananas, raw   1   small (6" to 6-7/8" long)   89.9
pastured egg, cooked   1   Egg   111.7

DINNER:
Lard   0.5   tbsp   57.7
Pork, fresh, loin, whole, separable lean only, cooked, braised   1.3   3 oz   225.4
Spinach, cooked, boiled, drained, without salt   50   g   11.5
bone broth   10   g   0.0
Pears, raw   0.5   medium   51.6
Bananas, raw   0.5   medium (7" to 7-7/8" long)   52.5
Avocados, raw, Florida   0.5   fruit without skin and seeds   182.4
Salt, table   1   dash   0.0
Spices, pepper, black   1   dash   0.3
appolinaris water   0.12   liter   0.0

Total Calories: 1948
RATIOS:
Proteins:Carbs:Lipids: 30:27:43
Omega 6:3: 5.2:1
Deficiencies:
-Calcium (68% RDA)

My only deficiency yesterday was Calcium (68% RDA, 684mg). I really want to try to get that up, I know I need to eat bigger servings of greens. It's easier to reach the RDA when eating spinach, because it's easy to eat a lot of spinach, but apparently that calcium isn't absorbed very well anyway?? It's a bit of a conundrum. I was reaching the RDA when eating almonds, but since they give me a headache all day, I'm not willing to go back to that. I'll keep searching for other possibilities. I've been reaching about 200% of the RDA for vitamin D (plus getting some sun every day at lunchtime), and also making sure I meet my RDAs for Potassium and Magnesium too, and doing walking and bodyweight exercise. So hopefully I'm keeping up strong bones.

I reached my RDA for Potassium, but I had to eat a lot of bananas (2.5 medium bananas), which made my carbs rather high (145g). I'm thinking of trying melon too, apparently that is very high in potassium and much lower in carbs.

My Sodium levels were perfect (100% RDA). I'm just adding a dash to some greens, but that's it. No processed meats or fish with added salt.

kallyn · « **Reply #71 on:** July 23, 2009, 07:15:17 AM »

Lots of foods have potassium other than bananas. Here is the "potassium" section of website I usually go to when I want to find out "what food is high in x?" http://whfoods.org/genpage.php?tname=nutrient&dbid=90

marika · « **Reply #72 on:** July 23, 2009, 07:51:51 AM »

Thanks Kallyn! I've used that site too!

I'm also eating avocados, crimini, and spinach for potassium, from that site. I have trouble finding papaya here, but that would be nice to add in! I could get some swiss chard, but I like spinach (or kale) better. I do need to eat more broccoli, that is a good one!

marika · « **Reply #73 on:** July 24, 2009, 03:40:31 AM »

7/23/09
BREAKFAST:
Lard   1   tbsp   115.5
Beef, grass-fed, strip steaks, lean only, raw   113   g   132.2
Spinach, cooked, boiled, drained, without salt   100   g   23.0
bone broth   0.12   Liter   0.0
Bananas, raw   1   medium (7" to 7-7/8" long)   105.0
pastured egg, cooked   1   Egg   111.7

SNACK:
Peaches, raw   1   small (2-1/2" dia)   50.7

LUNCH:
Fish, salmon, coho, wild, cooked, dry heat   1.3   3 oz   153.6
Broccoli, cooked, boiled, drained, without salt   50   g   17.5
Carrots, cooked, boiled, drained, without salt   50   g   17.5
Lard   0.5   tbsp   57.7
Bananas, raw   0.5   medium (7" to 7-7/8" long)   52.5
Peaches, raw   0.5   medium (2-2/3" dia)   29.2
Avocados, raw, California   0.5   fruit, without skin and seed   113.6
Salt, table   1   dash   0.0
Spices, pepper, black   1   dash   0.3

SNACK:
Fish, sardine, Atlantic, canned in oil, drained solids with bone   1   small (2-2/3" x 1/2" x 1/4")   25.0
pastured egg, cooked   1   Egg   111.7
Bananas, raw   1   medium (7" to 7-7/8" long)   105.0

DINNER:
Fish, salmon, coho, wild, cooked, dry heat   1.3   3 oz   153.6
Kale, cooked, boiled, drained, without salt   50   g   14.0
bone broth   0.06   Liter   0.0
Oranges, raw, navels   0.5   fruit (2-7/8" dia)   34.3
Salt, table   1   dash   0.0
Spices, pepper, black   1   dash   0.3

Total Calories: 1423
RATIOS:
Proteins:Carbs:Lipids: 31:30:40
Omega 6:3: 2.2:1 (very low - lots of fish!)
Deficiencies:
-Vitamin B1 (68% RDA)
-Vitamin D (94% RDA)
-Vitamin E (91% RDA)
-Calcium (51% RDA)
-Potassium (92% RDA)
-Sodium (61% RDA)

I guess I didn't eat enough yesterday, since I came up low in so many things and my calories were kind of low too. I think the B1 was low because I had no pork, it always helps boost that up. Only 511mg of Calcium too, is a bit low. Needed to have a little bit more broccoli or greens I guess. I'm not too worried about the Sodium, I think that it might be calculated incorrectly as I just put a few shakes on my meats/fish before cooking, but didn't measure. I should actually measure it first!

marika · « **Reply #74 on:** July 25, 2009, 05:08:04 AM »

7/24/09
BREAKFAST:
Lard   1   tbsp   115.5
pastured egg, cooked   1   Egg   111.7
Beef, grass-fed, strip steaks, lean only, raw   113   g   132.2
Spinach, cooked, boiled, drained, without salt   50   g   11.5
Bananas, raw   1   medium (7" to 7-7/8" long)   105.0

SNACK:
Raisins, seedless   0.12   small box (1.5 oz)   16.1
city tap water   0.5   8 oz glass   0.0
Peaches, raw   1   large (2-3/4" dia)   68.2

LUNCH:
Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, braised   1.5   3 oz   257.6
Lard   1   tbsp   115.5
Broccoli, cooked, boiled, drained, without salt   50   g   17.5
Oranges, raw, navels   0.5   fruit (2-7/8" dia)   34.3
appolinaris water   0.12   liter   0.0

SNACK:
pastured egg, cooked   1   Egg   111.7
Melons, cantaloupe, raw   113   g   38.4

DINNER:
Beef, grass-fed, strip steaks, lean only, raw   113   g   132.2
Lard   1   tbsp   115.5
Avocados, raw, California   0.5   fruit, without skin and seed   113.6
Bananas, raw   0.5   medium (7" to 7-7/8" long)   52.5
Peaches, raw   0.5   large (2-3/4" dia)   34.1
appolinaris water   0.12   liter   0.0
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt   35   g   4.2
Salt, table   0.25   tsp   0.0
Spices, pepper, black   0.25   tsp   1.3

SNACK:
pastured egg, cooked   1   Egg   111.7
Fish, sardine, Atlantic, canned in oil, drained solids with bone   15   g   31.2
sesame snack   0.3   Serving   143.4
appolinaris water   0.12   liter   0.0

Total Calories: 1874
RATIOS:
Proteins:Carbs:Lipids: 28:21:50
Omega 6:3: 9:1 (sesame seeds made this high)
Deficiencies:
-Vitamin E (88% RDA)
-Calcium (73% RDA)
-Potassium (90% RDA)

Came up a little low in vitamin E, Calcium and Potassium today. I think it was because my greens portions were kind of smaller today (we ran out).

I think I'm getting calf cramps from the mineral water. Sometimes right as I'm waking my calf muscle will cramp up. It doesn't last very long but it's been doing that every day that I drink the mineral water. So I think I'll stop drinking it.

Interestingly I splurged on a little sesame seed snack and it helped me meet my nutrient RDAs! It had tons of calcium as well as some other good stuff I was low in as well. It made my omega 6:3 ratio higher though and since it contains a tiny bit of refined sugar, and sesame seeds are probably not something Paleo humans would have troubled themselves to harvest, it's not something I'll have very often. But it's nice to know that I can spoil myself with a treat now and then that's actually pretty good nutritionally!

« **Reply #74 on:** July 25, 2009, 05:08:04 AM »

News:

Author Topic: Marika's Food Blog (Read 48329 times)

marika

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

kallyn

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

marika

Re: Marika's Food Blog

CAVEMANforum - The most popular Paleo diet and caveman exercise discussion site

Re: Marika's Food Blog