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May 16, 2005
It's All About Calcium
A big shout out to all you Billy Joel fans out there... you may think it's all about soul, but today, it's all about calcium.
After that awful nightmare about my bones falling apart and distressing MR something terrible, I was determined to get my calcium today. It's even higher than it appears, as the fruit yogurt is not as high in DWIDP as as it should be in real life, but I am scared to modify a food since the last time I did that all my carbs went to 0% every time I ate flax oil. I'm way over on calcium today, and did tons of exercise... my hour long walk in addition to my morning gym workout.
Food List : 5-16-05.fls
DATE : 05/16/05
Num. Foods : 14
Food #1 : Egg, white, raw, fresh 1 cup
Food #2 : Oil 2 teaspoons flax, 1 olive
Food #3 : Dannon Light and Fit Yogurt 1 cup
Food #4 : Broccoli, raw 140 g
Food #5 : Kale, raw 50 g
Food #6 : Arugula, raw 20 g
Food #7 : Salsa, med. chunky 2 tablespoons
Food #8 : lowfat cottage cheese .5 cup
Food #9 : Yogurt, fruit, low fat, 9 grams protein per 8 ounce 130 cals
Food #10 : Nuts, filberts or hazelnuts, dried, unblanched 20 g
Food #11 : Brewer's Yeast 2 tablespoons
Food #12 : Alcoholic beverage, wine, table, red 6 oz
Food #13 : Soup, chicken broth cubes, dehydrated, dry 1 cup
Food #14 : Asparagus, raw 100 g
Abs. Values %RDA/SA
Calories 1042.80__cal 52%
Protein 80.23__gm 146% RDA
Total Fat 29.60__gm 46%
Sat. Fat 5.54__gm 28%
Mono. Fat 18.19__gm 63%
Poly. Fat 3.95__gm 59%
Carbohydrate 110.73__gm 37%
Fiber 10.47__gm 35%
Cholesterol 116.69__mg 39%
Vit. A 7734.68__IU 155% RDA
Vit. B6 3.35__mg 210% RDA
Vit. B12 2.13__mcg 106% RDA
Vit. C 226.42__mg 377% RDA
Vit. E 11.17__mg 140% RDA
Thiamine 1.42__mg 129% RDA
Folacin 331.24__mcg 184% RDA
Riboflavin 3.35__mg 258% RDA
Niacin 11.73__mg 78% RDA
Panto. Acid 14.87__mg 297% SA
Calcium 1408.64__mg 117% RDA
Copper 1.94__mg 97% SA
Iron 6.45__mg 43% RDA
Magnesium 241.58__mg 86% RDA
Manganese 2.97__mg 99% SA
Phosphorus 2451.97__mg 204% RDA
Potassium 2900.22__mg 145% RDA
Selenium 133.31__mcg 242% RDA
Sodium 2681.85__mg 112% SA
Zinc 5.08__mg 42% RDA
Tyrosine 5.86__gm 611% RDA
Lysine 11.13__gm 1545% RDA
Phenylalanine 6.79__gm 707% RDA
Leucine 11.83__gm 1232% RDA
Valine 8.60__gm 1023% RDA
Methionine 2.81__gm 938% RDA
Cystine 1.51__gm 503% RDA
Tryptophan 1.85__gm 1028% RDA
Threonine 6.75__gm 1405% RDA
Isoleucine 7.61__gm 1057% RDA
P:C:F = 31:25:44
Breakfast: eggwhites and flax oil
Lunch: broccoli, salad with kale and arugula and olive oil and yogurt with salsa, 80 cals cottage cheese
Snack: apricot mango yogurt with 10 g hazelnuts
Dinner: brewers yeast and broth with asparagus, 10 g hazelnuts, glass of wine
I forgot to enter my 15 cals of grape juice as a creatine chaser or my 10.8 cals of wheat bran, so throw another 25 onto the total.
Close to 1100, not bad if I can sustain this pace without freaking out when I eat out and with exercising twice a day.
I was very, very hungry for dinner, but after I ate felt stuffed. Really enjoyed my walk... the weather is beautiful here, though still a touch chilly. Work is going to be very busy for the rest of this week, so I figured I'd better enjoy my walk while I could.
More philosophy soon, I promise.
Posted by april at May 16, 2005 8:02 PM
Comments
i am an idiot and i am lead by richard simmons
Posted by: idiot at June 14, 2005 2:21 PM