Thursday, September 8, 2011

Day 8

Today I switched to my Fall schedule:  food prep the night before, exercise before work, breakfast when I get into work.  So I eat a more substantial breakfast.  Here's what I ate today.

Brekky:  greens and beans, salad made from cabbage, spinach, lettuce, red bell pepper, cucumber, yellow squash, peaches, apples, seed mixture, balsamic vinegar.

Lunch:  baked sweet potato and salad.

Dinner:  greens and beans, salad.   carrots, sugar snap peas, and kohlrabi while prepping tomorrow's meals.

I'm running low on fresh fruit so my total calories were a little low.  I feel satisfied right now, hopefully won't wake up early hungry.

Total calories 1352, protein 55 g (12%), fat 21 g (13%), carbs 265 (75%), fiber 70 g.

People often ask me how I get my protein:  from vegetables, beans, and nuts and seeds.  In Dr. Fuhrman's Healthy Times newsletter #42, Fueling the Vegan Athlete, he gives a table of estimates of protein requirements.  The estimates are about  0.7-0.8 g/kg/day for sedentary individuals, 1.5 g/kg/day for endurance athletes, and closer to 2 g/kg/day for strength athletes.  That is grams of protein per kg of body weight per day.  My body weight is 125 lbs or 56.8 kg.  So today I had about 1g/kg of protein.  Another estimate of protein requirements from the table gives 12-15% of calories for all individuals from sedentary to strength athletes--note that athletes will naturally increase their protein intake by eating more calories.  I had 12% today.   I've read elsewhere that 5-10% of calories is sufficient (World health organization maybe?).   I think I get enough.  I exercise daily but I'm not an athlete (I am just a wannabe).

I hope your day was successful!

7 comments:

Stephanie said...

When people stress me about protein, I like to point out to them that human breast milk is only about 5% protein. I am pretty sure we don't need 200% more than at the time we grow the most! : )

Ginger said...

Still sick...drinking carrot juice and distilled water but reading a lot on our subject. Since I'm writing a high school anatomy, physiology, nutrition, health book, I'm always researching the ideas of the China Study connected to different organ systems. Quite possibly it will be the only nutritarian AP Biology book in existence.

kneecap said...

Good point Stephanie. Dr. McDougall insists we don't need more than 5% protein also. Dr. Fuhrman points out that excess plan protein is not harmful whereas excess animal protein is. It's hard if not impossible to get excess plan protein from whole plant foods.

Ginger, sorry you are still sick. How interesting about the biology book! You should alert Dr. Fuhrman to this. :)

Tandi said...

If there is anyone who has been questioned about low food intake and protein intake it is me. I eat about 800-900 calories a day because I am under 5 feet tall and the size of a 12 year old. Finally when Dr. Fuhrman confirmed that because of my size my nutrient intake was sufficient I quit worrying about it. I heal from cuts and wounds faster than anyone, I have even had a severe burn heal rapidly so I know my body has enough protein!

Today I had a bowl of fruit for breakfast, salad and some tofu for lunch and looking forward to success for dinner. I did NOT have chocolate chips after lunch YAY!!

Linda said...

I'm feeling grumpy; no, actually I'm feeling sad. Not quite 'deprived', but something in that region.

My husband asked me to make pizza for the family tonight. I don't eat grain foods, so it's a matter of spending a couple hours making a big meal in which I do not get to participate. I'm getting used to that, though; normally now it doesn't get to me too much.

I think the reason it bothered me so much tonight, was that my son Jason, who has chosen to follow me in eating according to Dr. Fuhrman's standards, decided to have pizza tonight, with the family. While this is OK for him (whole wheat crust, veggie toppings, no cheese), it isolated me from the rest of the group, made me feel my 'aloneness' at the meal all the more. Doesn't help that pizza night used to be my very favorite family meal.

I drank my blended salad smoothie, ate a few (cold) steamed green beans and a few cucumber slices, and treated myself to a banana for dessert. Would've been better off saving the banana, because it didn't help erase the isolation sadness.

It's OK to feel sad that something isn't food for me. It's even OK to wish it WERE food for me, just this once. What would NOT be OK would be for me to throw away the cellular healing I've already achieved, by eating a very pro-inflammatory food like wheat. Once again, this evening I need to practice being OK with not feeling OK about doing what's in my own best interest. Once again, I need to grow up a little this evening.

I think I'll go take a bubble bath. At least THAT is Nutritarian!

kneecap said...

ah Linda, that sounds pretty tough. I don't have to cook for others much the food I used to eat myself. Occasionally I'll do that but it's something I have no interest in eating so I think of it more as a curiosity. It takes a while to lose the feeling of being left out. Once it stops looking like food to me, then it's easier. It's a journey you are going through. I don't know the answers but I'm pretty sure you will find them out for yourself.

Tandi, thanks for sharing about the protein.

Okra said...

Linda, I agree that sounds like a rough night. I'm sorry. :( It's so inspiring how you respect your body enough to feed it only foods that will provide life and healing, even when it is so difficult emotionally. Here's to a better day tomorrow.