my food journal Last Post 29 May 2012 05:14 PM by cranberrycat. 35 Replies. Sort: Oldest First Most Recent First
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monia

New Member
Posts:52

 22 May 2012 03:08 PM Following Cran advice I am starting my own food journal. the aim is to be corrected and to monitor myself as I am under stress and in danger of chating. I think it will be useful for me to be monitored. My daily intake is quite monotonous, I tnd to eat the same things. ok, let's get started Breakfast 210 gr. eggwhite. 3P ( I buy eggwhite and I calculated the block from the label) It says it has got 0.5 grams fat per 100 grams of prosuct and I can't calculate how much F I have to add. 60 gr. banana 1C 170 gr strawberry 1C 3 nuts 3F total 3P 2C 3F snack after training (weight lifting shoulder and triceps + 30 minutes cardio) 30 gr. roast beef 1P 3 almonds 1 F 90 gr. apple 1C Lunch salmon 120 gr. 3P green beans 2C ( I do not remember the grams but i calculated it according to the label as they were frozen) olive oil 3 teaspoons 3F snack 80 gr ricotta 1P 300 gr toamatoes 1C dinner cod 120 gr. 3P zucchini 600 g 1C apple 90gr 1 C olive oil 3 F I will post my weight and measure as soon as I can convert them from kilos and cm. to pounds and inches. i did it to calculate my 12 blocks from the calculator but I do not remember them.
cranberrycat

Senior Member
Posts:9141

 22 May 2012 05:06 PM Thanks for posting! Unfortunately, my brain is not programmed to convert grams into blocks, and I don't really have time to review those conversions, perhaps someone else does have the spare time. I am going to assume that the conversions are correct. Breakfast: I am not sure what kind of nut you are eating, various nuts add up differently in terms of fat blocks. So, if you ate 3 whole almonds, then you would only have 1 block of fat instead of 3 blocks of fat. So, you could be shorting yourself with regard to your fat block. I would "write off" the fat in the egg white product and assume it to be close enough to fat free. If you are using almonds for your nuts, you would then be able to eat 18 whole nuts. 3 almonds per block = 9 nuts per 3 blocks, and then double this because your protein is fat free. Snack: no specific problem, assuming your gram-to-block conversion is correct Lunch: too much fat. Using salmon, this is not a fat-free protein, and so you would just add 1 tsp of olive oil to this meal. 1/3 tsp = 1 block of fat, so 1 tsp = 3 blocks of fat. Snack: you didn't mention the fat content, but I am assuming that the ricotta had adequate fat. Dinner: might have overdone it on the fat again, as per what I wrote about your lunch. But, cod is not heavily laden with fat, so it might not be too terrible here--but still just a bit too much. Overall comments: You could be using too much fruit, I would switch out the banana for something else at breakfast. Are these meals keeping you satisified? Might be helpful to put a note in here regarding how the meal made you feel afterwards, regarding hunger etc. CranberrycatWe don't own the earth; we borrow it from our children.
John

Veteran Member
Posts:2206

 22 May 2012 08:58 PM It's 28.? grams per oz. I don't know though if the 210 grams of Egg white is 210 grams of the protein in the egg white or 210 grams by total weight of the egg white. Assuming that the 210 grams of Egg White is the Protein, then there is about 7 blocks of egg white, so I am thinking that 210 grams is the total weight of egg white, and not the grams of Protein in egg white. . I know that about 160-165 grams of Strawberries is 1 block carbs. ~john --> Happily married 26 years --> 07 Feb 1986 <>< <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> ><> Live the healthiest life you can enjoy, not the healthiest life you can tolerate.
cranberrycat

Senior Member
Posts:9141

 22 May 2012 09:34 PM I think we may need Dennis' Food Brick guide! CranberrycatWe don't own the earth; we borrow it from our children.
John

Veteran Member
Posts:2206

 23 May 2012 08:56 AM I have it electronically and printed out and permanently affixed to our refrigerator! Occasionally handy to refer to. ~john --> Happily married 26 years --> 07 Feb 1986 <>< <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> ><> Live the healthiest life you can enjoy, not the healthiest life you can tolerate.
monia

New Member
Posts:52

 23 May 2012 10:57 AM Thank you! I am really impressed by your precision! I had not thought about the fat in the salmon. John, I calculated the amount of eggwhite according to the label. It's 7 grams protein every 70 grams( 2.46 ounces) of product. So I assume 210 grams, 7.4 ounces for 3 bolcks. For the banana and strawberries I use the chart printed in the Italian version of Toxic Fat and any other Dr.Sears book, as far as for the blocks calculator. The amount of fruit was my concerne. As I decided not to eat any grain the problem arises to fuflfill my 12 blocks. Assuming that I am dropping one block carbs from each meal apart from the snacks which are of one block each, I thought that 2 blocks fruit for breakfast was allowed. My snacks are often at work and fruit is handy. I have to find a solutin to switch to something of lower density. I am trying to lose weight I regained after leaving the Zone track and following my trainer advice. It didn't work for me. It was a diet hich in proteins and sometimes with no carbs at all, and I felt constantly hungry that at weekend I ate any kind of carbs. My muscles have grown in the upper part of my body, but unfortunately I gained pure fat in my 'weak' parts. Cranberrycat: I use walnuts. The chart in the book says it one block fat each. Thanks a lot
Sue
Posts:14676

 23 May 2012 12:32 PM Monia, Two fruits are fine , if you want, as long as you're not getting hungry 4 hours later (4 hours for a 3 block meal, less time for a 2 block meal). Everything in moderation when it comes to the Zone. I yfou get carried away and start to eat mostly fruit for carbphydrates at every meal, you wqon't lower you insulin levels as much as if you'd been eating meor vegetables. Since one of your goals is to lose stored fat, you'll have teh best success with mroe vegetables adn less fruit. BErries are teh best choice, but teh oen small block of banana may work fine. I often include a little bit of banana in a smoothie. I'm very sinsitive to teh carbohydrates I eat, adn teh smoothie works well for me. Another tip, eat walnuts less frequently. They are not considered one of the best sources of monounsaturated fat. Almonds, Macadamia nuts and cashews would be better choices. If you don't have those, olives and olive oil are excellent choices. If they done fit into the type of meal you're making then just eat a spoonful of olive oil. Extra virgin or refined olive oil (the lighter ones for cooking), either one will do. Sue KnorrLost 100 lbs 18 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil.Consultant of Zone Labs
cranberrycat

Senior Member
Posts:9141

 23 May 2012 02:26 PM Monia Normally in the Zone, 2 blocks of fruit per day would be just fine. But, since you had posted that you were struggling to lose weight, my inclination is that you are less tolerant to fruit and probably should not eat as much, in order to bring down your insulin levels. As soon as your weight loss really starts to kick in, you might be able to add some fruit back in. But, at least for now, I would recommend using fruit sparingly, use berries when you are eating fruit, and avoid using unfavorable fruits like banana. ;) CranberrycatWe don't own the earth; we borrow it from our children.
Tech Support

Advanced Member
Posts:739

 23 May 2012 04:15 PM Monia You may want to consider getting an SIP test also known as AA/EPA test . Here at Zone Labs we do offer the test Kit free with the purchase of 6 bottles OmegaRX. This unique test measures the ratio of arachidonic acid (AA) to eicosapentaenoic acid (EPA) in plasma. This ratio of the principle omega-3 and omega-6 fatty acids is a measure of the body's eicosanoid balance. Dr Sears research indicates balancing the eicosanoids in the body is an excellent way for managing heart disease and other chronic and inflammatory processes. Recently, a great deal of interest has been paid to the ratio of the fatty acids arachidonic acid (AA) to eicosapentaenoic acid (EPA). According to Dr. Barry Sears, author of Toxic Fat: When Good Fat Turns Bad, a lower AA/EPA ratio indicates a better balance of "good" and "bad" eicosanoids in your body. An AA/EPA ratio of less than 3 but not less than 1.5 is considered to be ideal. It is no longer considered "well" to have a ratio greater than 10. Anything exceeding 15 means a high level of inflammation in the blood (Toxic Fat Syndrome) and requires immediate dietary attention.
monia

New Member
Posts:52

 23 May 2012 04:57 PM Thanks to everyone, I will adjust my intake following the tips. Are cherries considered among berries and so favourable? They are in seson here now along wiyh strawberries. Tech, i once got a blood exam adviced by Dr. Sears in Toxic Fat to mesure my AA/EPA. I wil repeat it. I am taking Dr Sears oil, I mean the one I purchase here in Italy approved and with his brend, also because it is the only one I am able to mesure. At this stage, when I am finding more difficult than before to lose weight, is the normal quantity of 2.5 grams of fish oil enough?
cranberrycat

Senior Member
Posts:9141

 23 May 2012 05:11 PM Monia, what was your previous result on the test? CranberrycatWe don't own the earth; we borrow it from our children.
Tech Support

Advanced Member
Posts:739

 24 May 2012 09:48 AM 2.5g is the maintenance dose recommended by Dr. Sears. Your AA/EPA test will let you know if you are getting enough.
monia

New Member
Posts:52

 24 May 2012 04:14 PM Cranberrycat, I got the exam three years ago when I first started the Zone and it worked very well. The results were perfectly in the range recommended in Toxic Fat. I took another exam yesterday and I will let you know. Thanks. Food Journal 05/24/ Breakfast: time 6.30 eggwhite 3P cherries 2C 200 gr. 7 ounces 18 almonds as suggested fish oil 2.5 grams LUNCH time 1.30 after a workout of weight lifting for back and biceps and 30 min. cardio on a machine we here call syncro. cod 120 grams 3P 4.2 ounces ( swiss chards 2C olive oil 3F the cod label a it is frozen says it has got 0.3 grams, 0.01 ounces fat every 100 grams Snack time 5.30 eggwhite 2P cherries 1C almonds 12 2P Dinner time 10.30 after coming back from wor in a night school salmon 120grams 4.2 ounces 3P vegetable soup 200 grams 7.05 ounces 2C (the label says for 3.5 ounces 0.15 ounces C, fiber 0.11 ounces) no fat added as adviced because of the salmon bedtime snack I don't know the time but it will be late as I have work to do cod leftover 40gr 1.4 ounce 1P I don't know what to eat as C with it that is not fruit. i will look for some veg later I have had 3 lt.water along the day and 3 coffee (Italian espresso) Considerations I didn't feel hungry the whole day. The opposite. With the three blocks breakfast, which I wasn't used to, I felt full until lunch. I had an afternoon snack of 2 blocks because on Thruesday I have a night school and I come back home late. i had to eat dinner at 10.30. Not hungry at dinner. Questions Is the amount of almonds correct? I felt like I was eating really a lot with 18 in the morning. If you eat fennels and mushrooms how do you calculate them? In the chart I have they are considered free. and, are broad beans favourable carbs? Thanks to everyone
Sue
Posts:14676

 24 May 2012 04:29 PM Monia, the cod is virtually fat free, so you'd add 3 more blocks of fat to the meal to make it Zone balanced. This can be easly accomplished by eating a total of at least 2 teaspoons of olive oil. Sue KnorrLost 100 lbs 18 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil.Consultant of Zone Labs
cranberrycat

Senior Member
Posts:9141

 24 May 2012 05:12 PM Monia, regarding the salmon, you may have misunderstood, or I wasn't clear. Salmon does have fat, but not enough to eliminate ALL of the fat for that meal. I would recommend your normal 3 blocks of fat. Looking at the meals in which you ate almonds, it looks to me like you calculated correctly. Mushrooms: 4 cups raw per block of carb Fennel: not listed on my food guide, but I generally count it as 2 cups per block of carb. I am not familiar with those broad beans, some beans are favorable but since they are higher density carb, I would eat them in moderation, probably 1/4 cup per carb block. Probably once per day, no more than that, assuming that these beans compare to other legumes. CranberrycatWe don't own the earth; we borrow it from our children.
monia

New Member
Posts:52

 25 May 2012 02:26 AM Broad beans are listed among the favourable carbs along with green beans. One block is 7.05 ounces. I hardly ever use them, but I saw them the other day and i checked if I could eat them sometimes, when I am short of veggies. How much is in a cup, I am not familiar with them and I think is something you use but we don't have here. I wonder if those cups exist in England where I will spend two weeks in July. like fennels very much and also mushrooms but at this stage I need to very precise with my quantities. One more time... thank you!
Sue
Posts:14676

 25 May 2012 08:08 AM Monia, you can buy them online. :) Sue KnorrLost 100 lbs 18 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil.Consultant of Zone Labs
cranberrycat

Senior Member
Posts:9141

 25 May 2012 03:14 PM Monia, are broad beans similar to green beans? Do you have an Italian favorable foods list? I don't see them listed on our "American" list, but maybe you are looking at something that I don't have access to. Yes, it is funny how we all measure over here, isn't it? 1 cup is about 240 ml, if that helps any! CranberrycatWe don't own the earth; we borrow it from our children.
monia

New Member
Posts:52

 25 May 2012 03:44 PM Thanks a lot. And yes, there is a list of food divided among Favourable, Average and really Unfriendly in Dr.Sears' books which has been approved by him and written by a doctor who is accredited by Dr Sears. There is the amount of each food that forms a block for the raw food and, sometimes, for the same cooked. Of course I refer to the label if the food is frozen or canned, to be more precise. Ok now, broad beans are listed among the favourable along with green beans. They are bigger. I live in the horth where they are not very known, but they are eaten a lot in the centre and south of Italy. I do not really know why it occurred to me to eat them now!!! It's not funny how you mesure, maybe it is how we do! But it is extremely difficult for me and sometimes scary. When it comes to the weight mine is around 147 pounds (I think it is pounds) which sounds as a HUGE number. Kilos are more friendly as they do not often go over the tens... As at the moment I need a rest from the boring essay I have to write I will copy the favourable carbs on my list for you, so you can compare: the list starts with few pulses favourable: beans (fresh) g40 1.4 ounce chickpea dry g.20 0.70 ounce green beans g.200 7.05 ounce broad beans fresh 200 g 7.05 ounce lentils dry 15g. 0.5 oune taccole (a bigger kind of green beans and paler, sorry Ido not know the tranlation) 380g 13.4 ounce than the list of all the vegetables starts
John

Veteran Member
Posts:2206

 25 May 2012 03:49 PM Hi; Depending on your body frame and height, my wife (5 feet 7 in tall) is at about 145 lbs, near her ideal weight. It sounds a lot when you are used to weighing in the European units. . By the way, though they are listed as beans, green beans are a vegetable. . green beans g.200 7.05 ounce ~john --> Happily married 26 years --> 07 Feb 1986 <>< <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> ><> Live the healthiest life you can enjoy, not the healthiest life you can tolerate.
cranberrycat

Senior Member
Posts:9141

 25 May 2012 05:23 PM Monia Although I do not measure that way, I do think measuring by weight is probably more accurate than measuring by volume. My struggle here is converting things for you, I could do it but just don't have the spare time to do so! On our American Zone Food list, green beans are listed as 1 1/2 cups per block, so if this is of any help to you, just thought I would mention it. How did it go today? CranberrycatWe don't own the earth; we borrow it from our children.
John

Veteran Member
Posts:2206

 25 May 2012 05:42 PM According to Dennis Food Brick Gide: Green Beans, Fresh, 1 = 240 grams (by weight). Frozen, 1 = 168 grams. ~john --> Happily married 26 years --> 07 Feb 1986 <>< <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> ><> Live the healthiest life you can enjoy, not the healthiest life you can tolerate.
monia

New Member
Posts:52

 26 May 2012 01:58 AM I am 5 feet 5 in tall. I should weight 132 pounds or less, which is my ideal weight. Unless I fool myself with the idea that muscles weights more and that's why I gained pounds. But then there are the mesurements that take my back to reality...
monia

New Member
Posts:52

 26 May 2012 02:13 AM Cranberrycat, sorry. I hadn't seen your reply and due to the differences in time I reply today (morning 9:00) for yesterday. It went well, you all are helping a lot to stay focused. And as I am using the computer a lot these days I can check our replies in real time. I swapped all the fruit for berries. In fact i had time to go to the supermarket and I found them frozen, which is non so easy. Than I bought sprouts, but I will need some of you to help me calculate, even in ounces, the amount because I didn't understand if I have to take the fiber off the amount of carbs. I feel good with the 2C 3P system in meals of 3 blocks, so I will carry on like this up to the next time i find the courage to weight and measure. I still find that breakfast fills me up a lot and I don't need the snack. I alwauys eat eggwhite 3P and berries 2C and almonds for F. broussel sprouts composition energy 36 Kal (don't tell me you use KJ!!!) C 2.5 grams (0.08 ounces) Fibres 4.3 grams (0.15 ounces) It's got more fibres than carbs and I remember reading that fibers are not to calculate, right? Soo, if they are more, how can I do? In the book's list broussel sprouts are 215 grams 7.5 ounces per block
Sue
Posts:14676

 26 May 2012 06:52 AM Hi Monia, In US labeling fiber is dr's in the total carbohydrate count, but that is not so for all countries. Since the fiber amount in your example is more than the amount if total carbohydrate, I suspect fiber us not included in the carbohydrate count in your country. This means you wouldn't have to subtract fiber to determine carbohydrate grams. Just divide the total grams OG carbohydrate on the label by 9 to determine blocks. Another tip for the Zone, the best time to eat is when you're not hungry yet. Sue KnorrLost 100 lbs 18 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil.Consultant of Zone Labs
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