Re: # of cal., % of fat , protein ?

September 18, 2002

I ahve a tip for you on adding protein with out fat. I dated a guy who was a

body builder and he used to get skim milk and non fat dry milk and add some

of the non fat dry to his milk made it taste like whole milk but without the

fat and double the protein hope that helps dawn

September 18, 2002

Yesterday I was at 1647 calories, 24% fat,

> 57% carbs, 19% protein. I need less fat and carbs and more

protein.

> That is the hard part, especially as the only protein I eat is

meat.

Glad you are feeling better today. You are asking difficult

questions and might get different responses. If you follow a " zone "

type diet, your percentages should look more like 40 (carbs)/30

(protein)/30 (fat). If you are eating 24% fat and only 19% of

protein, you will be eating " fattier " types of protein (like red

meat, as you mentionned). The problem with red meat, is that it does

not have " healthy " fats. It's ok to eat red meat, but it shouldn't

be your only source of protein. Other sources of leaner protein:

egg whites, soy products (which can be excellent red meat replacers,

for instance veggie ground), white meats (chicken, turkey, and...

yes... lean pork! if you are not Jewish), legumes, low fat dairy and

fish. Good sources of healthy fats are salmon, nuts, and flax seed.

I remember you also mentionning at some point that you don't eat many

veggies and fruits, so your carb load is probably mostly starchy

carbs. That is something you will definitely have to look into.

I personally don't follow the zone, but I do apply certain

principles. I find that eating more protein keeps me more satisfied,

and there is ALWAYS a souce of protein in every meal I consume. I

estimate that my diet is much higher than zone standards in carbs

because I eat A LOT of veggies (with lesser amounts of fruits), and I

do eat some starches (grains) but try to keep them at a minimum. I

estimate that my percentages are around 55C/25P/20F.

Hope this helps.

Janick

September 18, 2002

This is a great tip. I've never heard of that one. I can't drink

milk though. Makes me gag. Unless it's chocolate of course. LOL

!!!! Someone mentioned to me that they can't stand milk either and

she thought it was because of having to drink milk in school - how it

was always luke warm and whole milk. After she said that, it

reminded me of how that milk tasted - and why I stopped drinking it

when I was younger. Never thought of it.

Thanks Dawn! I'm sure others will be able to use this tip. le

> I ahve a tip for you on adding protein with out fat. I dated a guy

who was a

> body builder and he used to get skim milk and non fat dry milk and

add some

> of the non fat dry to his milk made it taste like whole milk but

without the

> fat and double the protein hope that helps dawn

>

September 18, 2002

My diet today was actually the closest to the zone 45c/26p/29f - but I

had 2016 calories. YIKES! I haven't had red meat yet the last two

days so I don't know what readings that will give me for a day with

fitday.com - but thanks for the heads up on it not being the best for

the healthy fat. Yesterday I actually had 4 fruits and 3 veggies so I

am getting better about eating those. I'm feeling really full and

really bloated so I know I'm eating too many startchy carbs like you

said. Thanks for your help Janick! le

> Yesterday I was at 1647 calories, 24% fat,

> > 57% carbs, 19% protein. I need less fat and carbs and more

> protein.

> > That is the hard part, especially as the only protein I eat is

> meat.

>

> Glad you are feeling better today. You are asking difficult

> questions and might get different responses. If you follow a " zone "

> type diet, your percentages should look more like 40 (carbs)/30

> (protein)/30 (fat). If you are eating 24% fat and only 19% of

> protein, you will be eating " fattier " types of protein (like red

> meat, as you mentionned). The problem with red meat, is that it does

> not have " healthy " fats. It's ok to eat red meat, but it shouldn't

> be your only source of protein. Other sources of leaner protein:

> egg whites, soy products (which can be excellent red meat replacers,

> for instance veggie ground), white meats (chicken, turkey, and...

> yes... lean pork! if you are not Jewish), legumes, low fat dairy and

> fish. Good sources of healthy fats are salmon, nuts, and flax seed.

> I remember you also mentionning at some point that you don't eat many

> veggies and fruits, so your carb load is probably mostly starchy

> carbs. That is something you will definitely have to look into.

>

> I personally don't follow the zone, but I do apply certain

> principles. I find that eating more protein keeps me more satisfied,

> and there is ALWAYS a souce of protein in every meal I consume. I

> estimate that my diet is much higher than zone standards in carbs

> because I eat A LOT of veggies (with lesser amounts of fruits), and I

> do eat some starches (grains) but try to keep them at a minimum. I

> estimate that my percentages are around 55C/25P/20F.

>

> Hope this helps.

>

> Janick

September 18, 2002

Yesterday I actually had 4 fruits and 3 veggies so I

> am getting better about eating those. I'm feeling really full and

> really bloated so I know I'm eating too many startchy carbs like

you

> said. Thanks for your help Janick! le

If you could inverse that proportion to 4 veggies and 3 fruits, you

would be decreasing your carb load. Personally, I aim towards 5-6

portions of veggies and 2 of fruit (eating 2-3 portions of veggies

with my dinner, and keeping my fruits as mid morning and mid

afternoon snacks, always combined with some form of protein).

Lettuce is a really good way of getting veggies in (1 cup is one

portion: I can easily eat 4-5 cups of lettuce with a little bit of

salad dressing). Stir frys are also good for this (bok choy and

bean sprouts don't have many carbs I believe... correct me if I'm

wrong Kerri).

I've read once that fruits are to be eaten on an empty stomach, one

or 2 hours before a meal. Basically if eaten immediately after a

meal (as a desert for example), they " rot " in the stomach and

contribute to bloating. I have no idea if there is any scientific

basis for this, but I have found that this has helped me reduce

bloating.

Janick

September 19, 2002

> I've read once that fruits are to be eaten on an empty stomach, one

> or 2 hours before a meal. Basically if eaten immediately after a

> meal (as a desert for example), they " rot " in the stomach and

> contribute to bloating. I have no idea if there is any scientific

> basis for this, but I have found that this has helped me reduce

> bloating.

i read this exact thing in the book 'fit for life' by harvey and marilyn

diamond.

to get around this, they suggest eating fruit (and only fruit) in the

morning hours. fruit is digested quickly and if it is eaten with other

foods it lays on top of the food that is digested at a much slower rate and

'rots'. sounds gross but i think it is true. fruit is high energy food so

that is why they say to eat fruit in the morning. if you want to eat fruit

at other times of the day then leave a window of a few hours on either side

of eating it in which you eat no other food. this is all part of their

philosophy which is called 'natural hygiene'.

*~*~*~*~*

Carolyn in ONT Canada

September 19, 2002

Food combing can have merit, depending on your overall digestive abilty. The

reason for this is simply that proteolytic enzymes activate in an acids Ph,

hence the reason we need hydrochloric acid in the stomach. Int their more

recent book, harvey & marilyn suggest eating acidic fritus with protein

foods might be OK for some people (ie citrus). I eat Kiwi fruit, figs,

pineapple & slightly green papaya with my protein meals whenever possible,

as these four all contain large quantities of proteolytic enzymes. Carbs &

Starches require a slightly more alkaline PH, thus combing them with

protiens might not be a good idea if you digestion is poor. Again, harvey & ^

marilyn revised their stance, suggesting that you may be OK combing sweeter

fruits with starchy foods (ie bananas, berries, dried fruits, apples, etc)