blood test results

[jimmylegs]

yep i was thinking that one

2 circles/ovals were drawn instead of a larger oval in the 2 cup diagram

[zen2010]

your mission, should you choose to accept

lol

I guess this thread will self-destruct in 5 secondes


Seriously, ok, I will have a deep look at the links you sent + will buy some "good" food tomorrow (Today is Sunday).

Then I will write back in a few days.

Thks again

[jimmylegs]

hehehe ;)

[zen2010]

Then I will write back in a few days.

Hi!
Pls see below what might become my new food habits, thks for your feedback!

The day before yesterday

Breakfast:
-200mg soja milk + 1 cup of oats mixed with 1 cup of cereals (Muesli)
-300 ml of coffee
-1 banana

Lunch:
-110g beef steak
-150g quinoa
-1 apple

Snack:
-1 banana
-1 cucumber

Dinner:
-60g wholegrain rice
-110g beef steak
-1 banana

Yesterday:

Breakfast:
-200mg soja milk + 1 cup of oats mixed with 1 cup of cereals (Muesli)
-300 ml of coffee
-1 banana

Lunch:
-80g poultry
-100g wholegrain rice
-1 banana

Snack:
-1 banana
-1 cucumber

Dinner:
-60g wholegrain rice
-110g beef steak

Today:

Breakfast:
-200mg soja milk + 1 cup of oats mixed with 1 cup of cereals (Muesli)
-300 ml of coffee
-1 banana

Lunch:
-80g poultry
-100g wholegrain pasta
-1 avocado

Snack:
-1 banana


Dinner(I will have):
-80g poultry
-60g wholegrain pasta
-1 banana

Cheers

[jimmylegs]

now that is starting to look better! overall to improve, pls reverse the veg : fruit ratio, and increase produce diversity.

re item 1 which specifies adding a rotation/mix of vegetables to lunches, dinners AND afternoon snacks.

that means adding 3 veg servings per day, and to maximize nutrient density, they shouldn't all be the same thing.
so far you have added three veg servings out of a possible 9.
to build a nutritionally rounded group of 9 veg over the next three days, start to include richly coloured roots, tubers and leaves, as well as the various 'fruit' types of veg like cucumber.

great work on item 2! excellent that you included a mixture of quinoa, brown rice and whole grain pasta, in addition to your oats and muesli. 100%. (i don't know how you get through 2 whole cups mind you! that's a lot, to my eye at least!)

re item 3 which specifies adding a rotation/mix of fruits to breakfast OR as a morning snack

that means 1-2 fruit servings per day, which could be up to 6 different types of fruit over a 3 day period.
so far, as recorded your current fruit servings per day are very high and diversity is very low.
personally i am not the type to buy a ton of different types of fresh fruit and then eat one or two pieces a day. it would be a waste of money - fresh fruit would definitely go bad before i got through it all. where i am, i have chosen to buy mixed berries in season, which i freeze for use throughout the year. if practical for you, consider blending different fruits to make up one serving. maybe you can prepare and freeze smoothies, then thaw individual servings as needed? i have no idea - i'm not a smoothie person myself but if i were, i think that is probably what i would do

ANYWAY, once the veg/fruit ratio and diversity issues noted above are sorted out, things should be in better shape for us to revisit that earlier note re scoring food choices based on nutritional contributions, and also their pro vs anti inflammatory contributions to your daily routine (free hint in the meantime - bananas are pro-inflammatory. good for you yes, in moderation!)

[jimmylegs]

examples from my day today

started off with water

breakfast
- 1 c black tea w milk and a tiny tiny bit of sugar
- 1/2 cooked steel cut oats, 2 oz milk, 1 c mixed frozen berries (strawberries raspberries blueberries cherries), 2 tbsp flax seeds, 1/2 tbsp maple syrup

morning snack
- 1/4 c mixed nuts and seeds (mix includes plenty of cashews, walnuts, pumpkin seeds and sunflower seeds, plus a scattering of honey-flax peanuts, dried cranberries and dark chocolate covered cacao nibs)

water and some of the day's supplements

part of lunch (it's been a spread out series of snacks today)
- 1/3 c mixed bean and veg salad (mix includes romano beans, chick peas, kidney beans and black beans; onion, cucumber, celery, red bell pepper, sweet corn, dried cranberries, homemade oil and vinegar dressing)
- maybe 2 oz leftover leg of lamb, as i was prepping it for the freezer and future soup.

water and more of the day's supplements

dinner and remaining supplements still pending.

so many delicious options and weekend prep lasts me the week for quick easy meal and snacktime options.

[Zyklon]

I think you need to decrease sugar intake. 3 bananas a day is 40+ grams of sugar. My diet specialist warned me about fruits with high sugar content. Kiwi and sour apples are good fruits.

Another recomendation is making breakfast carb-heavy, lunch vegetables-heavy and dinner protein-heavy.

Soy milk changes hormone balance, not good for daily consumption.

I do a snack of 50-60 grams of almonds, walnuts or other good nuts.

Good quality oils are important. Olive oil is one of the best ones.

High quality chocalate (%80+) is another snack for me. I drink 250-300 ml coffee everyday. I brew my own coffee.

Cholesterol and blood sugar tests every 6 months give very good information about your diet. Both important for overall health.

Yea I do cheat once a week. It makes me happy.

Take care ;)

[jimmylegs]

I think you need to decrease sugar intake. 3 bananas a day is 40+ grams of sugar. My diet specialist warned me about fruits with high sugar content. Kiwi and sour apples are good fruits.

exactly. sugar = inflammation. one reason limited fruit was included in item 1, with much more veg recommended via item 3.

[zen2010]

Dear both,
Thks for your feedbacks.

Summary:
- the ratio fruit:veg needs to be inverted
- there is a diversity issue.

I will figure out a plan to get affordable and diverse type of veg&fuits and I may prepare the meals during the WE for the coming week.
I'll get back to you once this is done.

Soy milk changes hormone balance, not good for daily consumption.

Really???
My understanding was that the bad milk was the one from cows...

Thks again

[jimmylegs]

sounds like a good plan!

fyi onions and garlic (even garlic powder) are strongly anti inflammatory.

also, while regular potatoes are nutritious and pro-inflammatory, sweet potatoes are nutritious and anti-inflammatory. if i am going to use potatoes (in reasonable quantities), i mix the two so they are neutral in terms of inflammation. then, can add more ingredients to push the total in the anti-inflammatory direction.

a small container of mixed reg/sweet potato salad, with lots of added vidalia onion and celery, was among the long-lasting lunch/snack options in the fridge this past week.

aside: next week one of the options will be a pasta veg salad. it will be made with with similar veg (at least vidalia onion and celery), a quarter box of multigrain pasta, and one can of highly anti-inflammatory tinned salmon, plus homemade dressing. the recipe will make three servings (a quarter of a box is one manufacturer 'portion' but is equivalent to 3 to 4 food guide 'servings' of whole grains)

back to veg: i'm also curious about your living situation and the extent to which you might have access to spontaneous/free garden produce??
in my area, purslane/verdolaga grows prolifically in the back garden bed, without having been planted. perhaps a budget friendly option, if you are inclined to consider!

[zen2010]

Hi Jimmylegs,
Sorry for the late feedback

No, I have no access to free garden produce.

Here are the meals I took /will take the last 2 days + today:
Can you pls provide advice?


The day before yesterday

I started with 500 ml of warm water

Breakfast:
-200mg soya milk + 160mg of oats
-300 ml of coffee
-1 kiwi

Lunch:
-110g beef steak with half onion
-150g quinoa mixed with lentils
-1 apple

Snack:
-1 cucumber
-1 square black chocolate (90%)

Dinner:
-100g brown rice
-110g beef steak with half onion

Yesterday:

I started with 500 ml of warm water

Breakfast:

-200mg soya milk + 160mg of oats
-300 ml of coffee
-1 banana


Lunch:
-80g poultry with half onion + sweet pepper
-100g wholegrain pasta
-1 apple

Snack:
-1 cucumber
-1 square black chocolate (90%)


Dinner:
-100g brown rice
-80g poultry with half onion + sweet pepper

Today:

I started with 500 ml of warm water

Breakfast:
-200mg soya milk + 160mg of oats
-300 ml of coffee
-1 kiwi



Lunch (I will have):
-80g poultry with half onion + 50g mushrooms
-100g wholegrain pasta
-1/2 avocado


Snack (I will have):
-1 cucumber
-1 square black chocolate (90%)

Dinner (I will have):
-100g brown rice
-80g poultry with half onion + 50g mushrooms


Thks

[jimmylegs]

looks better every time!

now for some seafood, and some dark leafy greens in the equation.

what would you consider feasible options for weekly seafood, if any?

as for greens - if not spontaneous local verdolagas, then maybe you can find something frozen?

personally i have been processing down fresh local greens for the freezer. my other option which is less work is frozen chopped spinach by the small box. these are relatively inexpensive and add great nutrition to all kinds of different dishes.

the boxes on sale locally are 300g which i consider 2 decent servings. all the same, i do tend to chop a box worth up into say 6 blocks. the spinach blocks then live in a small bag in the freezer until i want to use one or more. personally i find spinach (and most other dark leafy greens) work very well in quinoa/lentil, brown rice, and whole grain pasta type settings.

hope that helps!

[zen2010]

Hi,

I'm allergic to sea food but I can eat fish.

If I am correct, "big" fishes need to be avoided as they contain a lot of chemicals.

So, it's better to eat "small" fishes like sardines.
I will include sardines + brown rice during the week end.

As for greens, I will figure something out...

Thks

[ElliotB]

The best fish to consume are wild caught fish. And the 'fatty' fish have the most Omega 3 fats which are the beneficial ones and include sardines, salmon, mackerel, herring, lake trout, and albacore tuna.

I agree, smaller is probably better. I happen to enjoy sardines and consume them regularly.

[jimmylegs]

i assume you mean shellfish allergy zen

re seafood in general, good to hear you enjoy sardines. i quite recently tried and failed. however i have been reliably informed by someone who does like sardines, that the brand i chose represented 'the worst sardines i have ever tasted'. i also learned that the sardine population was in trouble so i stopped feeling bad about not eating them!

bioaccumulation is a real concern - for some species. related info (again, sardines not your only option)
https://www.canada.ca/en/health-canada/ ... -fish.html

i would strongly encourage you to practice diversity in diet. even moreso when it comes to seafood choices!