Tuesday, January 09, 2007

Menu and Crunch, 08-Jan-07

Yesterday wasn't a great day, but given that I was out of groceries and had to find much of my food "out" yesterday, I think I did pretty well. The good news is that I shopped last night and am prepared for the week.

I keep topping out about 100 to 150 calories above target, but I'm also doing about an hour of moderately fast biking each day commuting to work, so I may need those extra calories for fuel. As long as I'm losing weight slowly, I think it's fine.

I picked up some egg whites from Trader Joe's, enough for the week, so that should give me a needed low-cal protein boost. Also got flax oil, which I'm going to start using instead of ground flax in my smoothies, and also in dressings for things.

I picked up some kefir. I think I'll start making it at home instead of yogurt. I can make twice the quantity of kefir for the same cost of buying it pre-made. But I'll make it with fat-free dairy milk.

I'm going to drop soy milk for awhile until I find out more about its health risks. If I learn that I can make kefir out of rice, almond, or oat milks, I'll consider trying that too, but these products don't offer the protein of dairy or soy milk, so it's a lot of calories for not much nutrition. So we'll see.

Once I successfully produce homemade kefir, I'll post my recipe.

Menu for January 8, 2007

Trader Joe's Shrimp Stir Fry 2.5 Serving 175
Egg, white, raw, fresh 1 cup 126.4
Flaxseed oil 0.66 tbsp 79.3
Tea, brewed, prepared with tap water 2 cup (8 fl oz) 4.7
Coffee, brewed from grounds, prepared with tap water 4 cup (8 fl oz) 9.5
Cheese, cottage, lowfat, 2% milkfat 1 cup (not packed) 203.4
Fish, salmon, Atlantic, farmed, cooked, dry heat 1.33 3 oz 232.9
Nuts, almonds, dry roasted, with salt added 2 oz (22 whole kernels) 338.5
Peppers, sweet, green, raw 3 ring (3" dia, 1/4" thick) 6
Peppers, sweet, red, raw 3 ring (3" dia, 1/4" thick) 7.8
Carrots, raw 1 medium 25
Pineapple, raw, all varieties 0.5 cup, diced 37.2
Mangos, raw 0.5 cup, sliced 53.6
Kiwi fruit, (chinese gooseberries), fresh, raw 1.5 fruit without skin, large 83.3
Arugula, raw 1 1/2 cup 2.5
Lettuce, red leaf, raw 1.05 cup shredded 4.7
Chicory greens, raw 0.5 cup, chopped 3.3
Oil, olive, salad or cooking 1 tsp 39.8
Kefir,lowfat,Trader Joe's 1 Cup 110
Honey 1 tbsp 63.8
Chevre,lite,TraderJoe's 1 Ounce 35

Nutrition Summary for January 8, 2007

General (83%)
Energy1641.8 kcal 109%
Protein143.7 g 127%
Fat69.6 g 139%
Carbs117.2 g 62%
Fiber22.2 g 56%
Vitamins (91%)
Vitamin A17975.6 IU 599%
Folate253.2 mcg 63%
B1 (Thiamine)0.9 mg 73%
B2 (Riboflavin)3.1 mg 242%
B3 (Niacin)16.3 mg 102%
B5 (Pantothenic Acid)6.4 mg 127%
B6 (Pyridoxine)1.6 mg 121%
B12 (Cyanocobalamin)5.0 mcg 208%
Vitamin C544.9 mg 605%
Vitamin D100.0 IU 50%
Vitamin E21.4 mg 143%
Vitamin K170.1 mcg 142%
Minerals (89%)
Calcium981.2 mg 98%
Copper1.4 mg 152%
Iron8.3 mg 104%
Magnesium345.9 mg 82%
Manganese4.2 mg 182%
Phosphorus1091.0 mg 156%
Potassium3228.5 mg 69%
Selenium121.7 mcg 221%
Sodium3132.9 mg 209%
Zinc4.6 mg 42%
Lipids (82%)
Saturated12.1 g 60%
Omega-37.6 g 472%
Omega-611.6 g 68%
Cholesterol119.3 g40%

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