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November 12, 2006
Today's Nutrition Report
Energy 1161.0 kcal 58%
Protein 49.7 g 99%
Fat 32.6 g 50%
Carbs 130.1 g 43%
Fiber 36.6 g 146%
Water 1371.1 g 91%
Vitamins (90%)
Vitamin A 14649.8 IU 488%
Folate 636.5 mcg 159%
B1 (Thiamine) 2.0 mg 167%
B2 (Riboflavin) 2.6 mg 201%
B3 (Niacin) 17.3 mg 108%
B5 (Pantothenic Acid) 5.1 mg 103%
B6 (Pyridoxine) 2.2 mg 131%
B12 (Cyanocobalamin) 1.8 mcg 73%
Vitamin C 283.1 mg 315%
Vitamin D 20.6 IU 5%
Vitamin E 15.7 mg 105%
Vitamin K 575.1 mcg 479%
Minerals (95%)
Calcium 948.5 mg 79%
Copper 1.8 mg 199%
Iron 14.7 mg 184%
Magnesium 450.5 mg 107%
Manganese 5.2 mg 225%
Phosphorus 1383.2 mg 198%
Potassium 4312.9 mg 92%
Selenium 59.6 mcg 108%
Sodium 1531.2 mg 118%
Zinc 8.7 mg 80%
Lipids (12%)
Saturated 3.4 g 17%
Cholesterol 22.8 g 8%
A very low calorie day for me... I was feeling exhausted from our whrilwind road trip. Breakfast was an April megamuffin, 209 calories, lunch was supposed to be brussels sprout soup with farmers' market brussels in Trader Joe's nonfat free range organic low sodium chicken broth with 1 tbsp Lewis Labs brewers yeast. (Brewers yeast, btw, is totally different from baking yeast. It has tons of nutrition, and can often be bought in the supplement aisle. Lewis Labs is the only brand that tastes good, IMO.) with a salad of romaine and grape tomatoes and part of my 200 calorie per day almond allowance (look at that Vitamin E!) I only ate half the soup, so I recycled it at dinner and turned it into cream of brussels sprout by mixing a cup of organic nonfat plain yogurt and some flax oil. It was quite delicious that way. I also had a blueberry snack (50 calories) while we were baking megamuffins, and we both had farmers' market apples for dessert, mine plain with Walden Farms calorie-free caramel sauce, MR's in a nonfat ricotta parfait with cinnamon, caramel, hazelnuts, and flax oil. I had an extra small glass of wine with dinner, a Chairman's Selection red that we picked up at the state store. Because the state of Pennsylvania is the largest wholesale buyer of wine in the world, they can get amazing deals on bottles of wine that I shouldn't be able to afford to drink, so I watch the Chairman's selection sales on reds very closely. Hence the excess carbs in the overall very low calorie day... more fruit than usual, and an extra four ounces of really good red wine. To Dr. Sinclair, and his little mice!
For lunch I made MR a cauliflower and kale stems stew with low sodium soy sauce and ginger, plus eggwhites for protein. Since the eggwhites take on the flavor of whatever you put them in, even more so than tofu, you can throw them into anything to up the protein without altering the taste. I especially like to do this with vegetable dishes made with fresh farmers' market veggies, since I want to focus on the vegetable taste in the dish and not have it diluted by meat flavor.
For dinner I made MR an asparagus and shiitake mushroom soup with farmers' market small fresh onions, with my Rapunzel no salt added organic veggie broth as the base. Eggwhites stirred in for protein, apple parfait for dessert.
It's applemania around here, and I'm taking a whole new crop of Farmers' Market apples to work to share with the gang. Later in the week I'll make some kind of nice apple dessert. I'm thinking of an apple dessert baked in the juice of fresh oranges with tons of spices (no nutmeg!) Ricotta "whipped cream" on top. You could call it Apples-n-Oranges. Or maybe I'll buy another bottle of port to bake the apples in with cinnamon, the way you make port poached pears. The possibilities are endless, but apple season, alas, is not, so I'd better eat apples while I can!
Posted by april at November 12, 2006 8:07 PM
Comments
Hi, how do i determine how many calories a day I need, I am 5'9 and currently wieght 213 pounds. I have been eating a calorie restricted diet for about two months now and have lost quite a bit of weight (about 20pds). I came across april by chance when i saw the article in the new york magazine at my girlfiends parent house yesterday... I would also like to get some of the newsletter that were mentioned regarding soy, etc.
Posted by: marc at November 13, 2006 8:28 AM
April,
Let me begin by saying that I've reaped countless benefits from reading your blog. Up until about 3 months ago, I was a bona-fide Priestess of the High Carb Darkness myself, and I had an eating disorder (bulimia) to prove it! I've finally (after about a year of reading your blog--I'm a great procrastinator, you see) started incorporating some of the advice you've given us (more protein, protein-loading in the morning, fewer grains, etc.) The results have been spectacular. While I still don't have my bulimia completely under control, I've established a clear connection between the amount of protein that I eat and my desire/need to binge. For the first time in a long while, I feel like I have some control over my eating. For this, I thank you.
Secondly, I'd like to ask your opinion on powdered egg whites. I've tried several times to incorporate liquid egg whites into my diet, only to suffer from sulfuric gas, nasuea, and intestinal bloating later. I don't seem to have this problem with the powdered version, oddly enough. My guess is that powdered whites would be nutritionally identical to liquid ones, but I thought I'd ask the Egg White Queen first just to be sure.
Posted by: Kay at November 13, 2006 7:46 PM
mmmm...apples baked with port wine.
I found the c.r. sites not very user friendly, and I ended up getting alot of e-mail spam, so I deleted myself from them.
Yes, I find that Trader Joes low sodium organic chicken broth quite tasty.
I'm thinking of making mashed cauliflower with that chicken broth, ala mock mashed potatoes, much to the horror of my room-mate.
Sheila
Posted by: sheila at November 13, 2006 9:54 PM
How do people on CR deal with hobbies where one uses large amounts of energy and/or needs endurance or strength? For example, downhill-skiing is very vigorous and whatever diet I'm on I don't want to become physically weaker as that would greatly diminish my enjoyment of the sport. Do you adjust your calorie intake for days when you are physically very active?
Posted by: F at November 14, 2006 9:09 AM