So far so good...

Well, it's awfully nice to still be noticed after my long absence. MoMR commented, April noted my reappearance in her blog today. I half worried that I'd fallen off everyone's radar because of my long silence.

I'm sure my initial posts will be a bit dull, since I'm basically working to psyche myself up to vigorous CRON practice, so I'll be focusing a lot on my food, and less on my Gratuitous Musings. Beside, I can't write those on demand--they are the result of something hitting me in a certain way that I simply must write about it.

So if you are in the mood to be bored, here's how my Re-CRON-ized life is starting out today:

I had my usual favorite breakfast, which I'm not sure if I've ever listed, so here it is:

Chris's Breakfast Smoothie

• 1 cup egg whites (pasteurized, from Trader Joe's)
• 1 cup fat-free yogurt
• 1 cup frozen blueberries
• 1 scoop vanilla Spiru-Tein (more on this below)
• 1 tbsp flax seed oil
• 2 rounded tbsp Lewis Labs brewer's yeast
• 2 tbsp psyllium husks

Nutrient Info for Smoothie

General (33%)
Energy	620.7	kcal	34%
Protein	65.4	g	48%
Carbs	64.7	g	30%
Fiber	18.4	g	48%
Fat	15.3	g	25%
Water	461.2	g	12%
Vitamins (91%)
Vitamin A	5080.7	IU	169%
Folate	496.7	µg	124%
B1 (Thiamine)	2.8	mg	235%
B2 (Riboflavin)	4.7	mg	359%
B3 (Niacin)	31.2	mg	195%
B5 (Pantothenic Acid)	12.1	mg	242%
B6 (Pyridoxine)	3.0	mg	229%
B12 (Cyanocobalamin)	7.3	µg	306%
Vitamin C	66.3	mg	74%
Vitamin D	400.0	IU	200%
Vitamin E	33.1	mg	221%
Vitamin K	25.7	µg	21%
Minerals (74%)
Calcium	629.4	mg	63%
Copper	1.1	mg	125%
Iron	6.9	mg	86%
Magnesium	171.9	mg	41%
Manganese	5.3	mg	229%
Phosphorus	463.9	mg	66%
Potassium	1564.5	mg	33%
Selenium	138.0	µg	251%
Sodium	714.6	mg	48%
Zinc	18.0	mg	163%
Lipids (30%)
Saturated	1.5	g	8%
Omega-3	7.4	g	464%
Omega-6	2.0	g	12%
Cholesterol	2.7	mg	1%

Some notes about this meal: yes, it's pretty high in calories, and the Spiru-Tein ups the carbs more than I'd like, but it also ups the protein, vitamins, and minerals. I've also used whey protein in the past--or just left it out altogether. It also functions as a supplement for vitamins and minerals, which if I'm supplementing, I prefer to take with food and an oil (the flax oil here), for better absorption.

I should be more sophisticated in my supplementation approach, and somewhere I have notes from Michael Rae on how to do this better, but right now I just don't have the time nor energy for it, and it's more important for me to get started and ease my way back into CRON.

Also, I am never hungry in the morning. This is a meal I can get down, because it's a liquid and mildly sweet tasting. I'm no good for chewable food until late mid-morning. I think coffee is somewhat responsible for my a.m. "anorexia" since it's an appetite suppressant, but I am unwilling to give it up--and it has niacin!

For the rest of my day: I'm eating more fruit right now than usual. Why? Because about half the time, I work outside in the sun all day, and my appetite is not good in these circumstances, while dehydration is a real risk. So today's food, which I've been grazing on all day is: an apple, a grapefruit, 400 g of wonderful cantaloupe from my local farmer's market, some almonds, some white-meat chicken, and 10 g of 85% cacao chocolate.

It's 2:45 pm, I've been munching all day and still have the melon left to devour, and then a whole dinner still tonight! It's amazing how much food you can cram into a calorie-restricted diet. I can't imagine why people eat low-volume, calorie-dense foods when they are on a weight-loss diet. No wonder they are hungry all the time. I bet 90% of my food is 90% water--and I'd say that's a good approach. Granted, CRON is not necessarily intended as a weight-loss diet, but still, if you DO want/need to lose weight, is there a better way?

Tonight I'm cooking up a bunch of veggies on the grill that I will eat on all week long (yes, I'm aware there are some unfriendly compounds produced on the grill...I'm willing to risk it for the taste, at least this week when I'm craving barbecued pulled pork and worse nasties!). And I can hardly wait for tonight's dinner! I'll make wraps with the grilled veggies and my previously mentioned whole sprouted multigrain Fat-Flush tortillas, a Quorn Naked Cutlet (jauntily sliced on the bias), a couple tablespoons of guacamole, and just a smidgeon of Sweet Baby Ray's Barbecue sauce. Delicious!

All of this will get me very close to my 1800 calorie goal, but I'll be short on protein. This seems ever to be the case for me--I have a hard time getting enough protein, and I don't like egg whites much (except uncooked in my smoothie). A calorie goal of 1800 might be too low for someone my size, but that was my target before and I was hardly withering away. I have proven to be resistant to weight loss in the past. I will be all too happy to increase my caloric load in a few days if I start melting away. I can hardly wait to eat dried figs with goat cheese...but I'm gonna wait until need 'em! I'll check in again later.

A strenuous, high-calorie day

Whew...yesterday was a complete bust with regard to practicing CR! I overate by more than a 1000 calories!

I have a good reason, however: in my work for the department of transportation, I occasionally have to do field work, which I conduct on bicycle (because it's bicycle-related work). So I spent more than eight hours yesterday riding around in the cold, getting cold from time to time (and getting warm from time to time too!), and covering the entire city from 6400 S. to 6400 N. If you're not familiar with Chicago, that's FAR, especially to be biking.

By the end of the day, I'd ridden about 55 miles. Using an online exercise/calorie calculator, plugging in a very conservative 4-hour time period (when I was one the bike for at least 7, plus stops and breaks) and "light" intensity level (when actually I was riding a bike loaded with gear, and riding against the wind--the cold, cold wind--much of the day), I burned at least an extra 2000 calories yesterday over my usual. There's no doubt that when you are doing that much extra exercise, you're going to need some fuel!

I started the day well enough, with an extra big breakfast smoothie. But my mistake was in not anticipating just how hungry I'd become later (especially given that hunger has been eluding me most days), and not bringing healthy, CR-friendly choices with me. But I was carrying a lot of gear and didn't have much room for 2000 calories worth of veggies, fruits, and lean protein sources, so I figured I'd stop somewhere for a salad at lunch time, eat the sardines and nuts I'd packed as a snack, and eat dinner at home.

Well, let's just say that at 1:00 pm, after four hours of riding in cold, windy January conditions, my body was not interested in a salad. I wanted carbs, carbs, carbs. I had a deep-down full-body hunger that I hadn't felt for several weeks. So I treated myself to a vegetarian burrito at a dynamite taqueria in the Pilsen neighborhood, the "Mexican" part of town (despite the name). It was delicious, and I savored every delicious bite. And as soon as I was done eating it, I was back on the bike, and riding for another four-hour stretch.

Dinner happened much the same way: it was 5:00, my body was out of fuel, and I was dying for a cup of hot something...green tea, as it turned out, along with a moderately sized sandwich of turkey breast and swiss on an italian roll with mayo! (At least I decided to forego the greasy potato chips.)

The eating orgy continued when I got home, with nuts, lite chevre cheese, dry raisin bran cereal, and chocolate. By the time I hit the sack, I'd topped out at an astonishly high 2784 calories (an estimate, since I don't really know the nutrient info for the food I ate out)!

Now, I'm philosophical about the whole thing. I know that averages are important, and that if I think about it that way, I've added only 100-150 calories/day to my 10-day average, fewer to my 30-day average, and nothing even worth noticing over my year-long average (which, granted, is pretty far off still). So I'm not gonna freak out about one "ad lib" day here and there. I'm still new at this, I'm vulnerable to mistakes and poor planning, and I'm gonna give myself some slack for awhile.

There's also another lesson in this: even at 2784 calories, I still fell short of important nutrients while exceeding targets like fat by 164%! It's very, very important to be honest with one's self and plug the foods we ate into the software even if they were nutritionally disastrous. Being reminded, eleven days into my CR practice, how easy it is to get dreadful nutrition out of massive numbers of calories is instructive. If I'd consumed 2784 calories using only the usual foods on my CR menu, I'd have exceeded every nutritional target by more than 100%, and probably still recieved enough energy to make it through my long day of bicycle riding. Very instructive indeed.

Here's the menu and crunch:

Menu for January 10, 2007

Kefir,lowfat,Trader Joe's	1	Cup	110
Egg, white, raw, fresh	1	cup	126.4
Blueberries, frozen, unsweetened	1.02	cup, unthawed	80.6
Flaxseed oil	1	tbsp	120.2
Spices, cinnamon, ground	2	tsp	12
burrito, vegetarian, Taqueria El Milagro (all guestimates)	1	Burrito	968
Bread, italian	2	slice, large (4-1/2" x 3-1/4" x 3/4")	162.6
LOUIS RICH, Turkey Breast and White Turkey (smoked sliced)	75	g	75
Cheese, swiss	1	oz	107.7
Salad dressing, mayonnaise type, regular, with salt	1	tablespoon	57.3
Tomatoes, red, ripe, raw, year round average	2	slice, medium (1/4" thick)	7.2
Lettuce, green leaf, raw	2	leaf outer	7.2
Nuts, almonds, dry roasted, with salt added	3	oz (22 whole kernels)	507.7
Candies, SPECIAL DARK Chocolate Bar	40	g	212.4
Chevre,lite,TraderJoe's	1	Ounce	35
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN	1	cup (1 NLEA serving)	194.6

Nutrition Summary for January 10, 2007

General (100%)
Energy	2784.0	kcal	186%
Protein	130.8	g	116%
Fat	131.9	g	264%
Carbs	285.1	g	150%
Fiber	40.0	g	100%

Vitamins (80%)
Vitamin A	8658.4	IU	289%
Folate	295.3	mcg	74%
B1 (Thiamine)	0.9	mg	72%
B2 (Riboflavin)	2.6	mg	201%
B3 (Niacin)	12.7	mg	79%
B5 (Pantothenic Acid)	1.7	mg	35%
B6 (Pyridoxine)	0.9	mg	67%
B12 (Cyanocobalamin)	2.7	mcg	114%
Vitamin C	51.8	mg	58%
Vitamin D	154.0	IU	77%
Vitamin E	26.7	mg	178%
Vitamin K	122.5	mcg	102%

Minerals (91%)
Calcium	1524.8	mg	152%
Copper	1.7	mg	185%
Iron	19.2	mg	240%
Magnesium	440.0	mg	105%
Manganese	5.6	mg	243%
Phosphorus	1197.2	mg	171%
Potassium	2185.4	mg	46%
Selenium	77.6	mcg	141%
Sodium	4886.6	mg	326%
Zinc	7.5	mg	68%

Lipids (88%)
Saturated	50.4	g	252%
Omega-3	8.0	g	500%
Omega-6	17.3	g	102%
Cholesterol	153.4	g	51%

Menu and Crunch, 09-Jan-07

Menu for January 9, 2007

Kefir,lowfat,Trader Joe's	1	Cup	110
Blueberries, frozen, unsweetened	1	cup, unthawed	79
Flaxseed oil	0.66	tbsp	79.3
Spices, cinnamon, ground	1.5	tsp	9
Egg, white, raw, fresh	0.5	cup	63.2
Asian Vegetables, frozen, Trader Joe's	3	Serving	240
Egg, white, raw, fresh	1	cup	126.4
Fish, sardine, Pacific, canned in water, drained solids with bone	1	can	140
Nuts, almonds, oil roasted, with salt added	2.5	oz (22 whole kernels)	430.2
Coffee, brewed from grounds, prepared with tap water	2	cup (8 fl oz)	4.7
Coffee, brewed from grounds, prepared with tap water	2	cup (8 fl oz)	4.7
Sweet potato, raw, unprepared	350	g	301
GimmeLean Sausage	2	2 Oz.	100
Candies, SPECIAL DARK Chocolate Bar	20	g	106.2

Nutrition Summary for January 9, 2007

General (98%)
Energy	1793.8	kcal	120%
Protein	124.3	g	110%
Fat	66.1	g	132%
Carbs	180.8	g	95%
Fiber	38.4	g	96%

Vitamins (79%)
Vitamin A	56367.7	IU	1879%
Folate	125.1	mcg	31%
B1 (Thiamine)	0.6	mg	48%
B2 (Riboflavin)	3.4	mg	259%
B3 (Niacin)	11.5	mg	72%
B5 (Pantothenic Acid)	6.9	mg	139%
B6 (Pyridoxine)	1.1	mg	81%
B12 (Cyanocobalamin)	8.6	mcg	359%
Vitamin C	82.0	mg	91%
Vitamin D	541.6	IU	271%
Vitamin E	23.1	mg	154%
Vitamin K	34.1	mcg	28%

Minerals (92%)
Calcium	1236.5	mg	124%
Copper	1.6	mg	180%
Iron	14.7	mg	183%
Magnesium	397.4	mg	95%
Manganese	3.9	mg	169%
Phosphorus	944.0	mg	135%
Potassium	3688.6	mg	78%
Selenium	114.6	mcg	208%
Sodium	3571.3	mg	238%
Zinc	5.0	mg	45%

Lipids (52%)
Saturated	7.5	g	38%
Omega-3	6.0	g	373%
Omega-6	11.4	g	67%
Cholesterol	11.1	g	4%

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%)
Energy	1641.8	kcal	109%
Protein	143.7	g	127%
Fat	69.6	g	139%
Carbs	117.2	g	62%
Fiber	22.2	g	56%

Vitamins (91%)
Vitamin A	17975.6	IU	599%
Folate	253.2	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 C	544.9	mg	605%
Vitamin D	100.0	IU	50%
Vitamin E	21.4	mg	143%
Vitamin K	170.1	mcg	142%

Minerals (89%)
Calcium	981.2	mg	98%
Copper	1.4	mg	152%
Iron	8.3	mg	104%
Magnesium	345.9	mg	82%
Manganese	4.2	mg	182%
Phosphorus	1091.0	mg	156%
Potassium	3228.5	mg	69%
Selenium	121.7	mcg	221%
Sodium	3132.9	mg	209%
Zinc	4.6	mg	42%

Lipids (82%)
Saturated	12.1	g	60%
Omega-3	7.6	g	472%
Omega-6	11.6	g	68%
Cholesterol	119.3	g	40%

Menu and Crunch, 07-Jan-07

Well, here is day 7 and the end of my first week of committed CRing. It's getting late, and I'm tired, so I'll wait until tomorrow to make incisive and thoughtful commentary about my first week experience. I'll also post a 7-day report that gives averages--that's the information I'm most interested in right now!

Menu for January 7, 2007

Beet Cabbage Soup	0.66	full recipe	501.4
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone	120	g	223.2
Avocados, raw, California	0.12	cup, pureed	48
Nuts, pecans, dry roasted, without salt added	1	oz	201.3
Carrots, baby, raw	1	large	5.2
Mustard greens, raw	0.25	cup, chopped	3.6
Beet greens, raw	0.25	cup	2.1
Dandelion greens, raw	0.25	cup, chopped	6.2
Chicory greens, raw	0.25	cup, chopped	1.7
Salmon, Trader Joe's, patties	1	Patty	80
Oranges, raw, California, valencias	0.12	cup sections, without membranes	11
Blueberries, frozen, unsweetened	1	cup, unthawed	79
Nuts, pistachio nuts, dry roasted, with salt added	1	oz (49 kernels)	161
Candies, SPECIAL DARK Chocolate Bar	10	g	53.1
Coffee, brewed from grounds, prepared with tap water	4	cup (8 fl oz)	9.5
Tea, brewed, prepared with tap water	3	cup (8 fl oz)	7.1

Nutrition Summary for January 7, 2007

Target: 1500 Calories

General (83%)
Energy	1393.5	kcal	93%
Protein	74.8	g	66%
Fat	69.2	g	138%
Carbs	139.5	g	73%
Fiber	32.6	g	81%

Vitamins (96%)
Vitamin A	38053.4	IU	1268%
Folate	414.8	mcg	104%
B1 (Thiamine)	1.2	mg	104%
B2 (Riboflavin)	2.0	mg	157%
B3 (Niacin)	19.5	mg	122%
B5 (Pantothenic Acid)	6.5	mg	130%
B6 (Pyridoxine)	2.7	mg	204%
B12 (Cyanocobalamin)	11.1	mcg	463%
Vitamin C	294.6	mg	327%
Vitamin D	576.0	IU	288%
Vitamin E	8.2	mg	55%
Vitamin K	375.4	mcg	313%

Minerals (94%)
Calcium	818.3	mg	82%
Copper	2.1	mg	229%
Iron	14.1	mg	177%
Magnesium	381.7	mg	91%
Manganese	6.8	mg	295%
Phosphorus	1169.2	mg	167%
Potassium	4824.5	mg	103%
Selenium	60.1	mcg	109%
Sodium	2903.4	mg	194%
Zinc	7.8	mg	71%

Lipids (64%)
Saturated	9.4	g	47%
Omega-3	4.0	g	251%
Omega-6	12.5	g	74%
Cholesterol	103.7	g	35%

Menu and Crunch, 06-Jan-07

Close to my target calories for the day but short on some nutrients, notably Vitamin D--0%!! And I didn't set foot outside in the sun yesterday, so I produced none of my own. I need to keep some tins of sardines around for days like this. They offer lots of Omega-3, protein, and heaps of vitamin D--one of the few foods I've found that does so.

Also a bit low on protein, but I was out of eggs, and just wasn't in the mood for more salmon. Oh well.

I tried something different yesterday: I had my "breakfast smoothie" (which consists of 8oz fat-free yogurt, 1 cup blueberries, and 2T ground flax) in the evening, as a dessert. I dressed it up with 2T of Dutch-processed cocoa from the local chocolate factory, Blommers, and some vanilla and honey (usually Splenda), for a very satisfying "milkshake" for dessert. I usually don't appreciate this smoothie's creamy sweetness in the morning, when I have NO appetite and would be just as happy eating cardboard, so eating it at night seems a cunning innovation!

One more note: if you crave something almost unimaginably sweet yet nutritious (in moderation of course), I can't recommend dried figs highly enough. After a week of no donuts, cookies, candy, or really any sugar, the natural sweetness of dried figs is like candy...candy loaded with vitamins, minerals and fiber (but still high in calories, so use like candy, for a treat!). I find them much more satisfying than raisins or other dried fruit.

Menu for January 6, 2007

Rice, brown, long-grain, cooked	1	cup	216.4
Boca Burger, All American Flame Grilled	2	Patty	180
Soybeans, green, raw	70	g	102.9
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	70	g	61.6
Peppers, sweet, red, frozen, chopped, unprepared	10	g	2
Oil, sesame, salad or cooking	1	tsp	39.8
Breakfast Smoothie	1	full recipe	291
Honey	2	tbsp	127.7
Cocoa, dry powder, unsweetened, processed with alkali	2	tbsp	24
Nuts, pistachio nuts, dry roasted, with salt added	1	oz (49 kernels)	161
Figs, dried, uncooked	50	g	124.5
Onions, raw	50	g	21
Carrots, raw	1.33	medium	33.3
Beets, canned, regular pack, solids and liquids	141.67	g	42.5
Tomatoes, red, ripe, canned, with green chilies	136.67	g	20.5
Cabbage, red, raw	0.17	head, large (about 5-1/2" dia)	59.8
Oil, olive, salad or cooking	0.33	tablespoon	39.4
Spices, garlic powder	0.33	tbsp	9.2
Soup, chicken broth, low sodium, canned	0.67	cup	25.7
Soup, stock, beef, home-prepared	0.08	cup	2.5

Nutrition Summary for January 6, 2007

Target: 1500 Calories

General (93%)
Energy	1584.8	kcal	106%
Protein	81.4	g	72%
Fat	46.1	g	92%
Carbs	243.6	g	128%
Fiber	42.4	g	106%

Vitamins (78%)
Vitamin A	17256.2	IU	575%
Folate	338.7	mcg	85%
B1 (Thiamine)	1.5	mg	127%
B2 (Riboflavin)	1.4	mg	105%
B3 (Niacin)	13.2	mg	82%
B5 (Pantothenic Acid)	4.2	mg	83%
B6 (Pyridoxine)	2.1	mg	162%
B12 (Cyanocobalamin)	1.7	mcg	69%
Vitamin C	169.1	mg	188%
Vitamin D	0.0	IU	0%
Vitamin E	3.2	mg	22%
Vitamin K	128.2	mcg	107%

Minerals (93%)
Calcium	1311.0	mg	131%
Copper	1.9	mg	207%
Iron	16.4	mg	205%
Magnesium	462.9	mg	110%
Manganese	5.3	mg	231%
Phosphorus	1296.4	mg	185%
Potassium	3800.4	mg	81%
Selenium	41.4	mcg	75%
Sodium	1848.0	mg	123%
Zinc	8.6	mg	78%

Lipids (52%)
Saturated	8.0	g	40%
Omega-3	3.9	g	247%
Omega-6	10.8	g	63%
Cholesterol	14.9	g	5%

Menu and Crunch, 05-Jan-07

Menu for January 5, 2007

Food	Qty.	Unit	Calories
Broccoli, frozen, chopped, unprepared	200	g	52
Peppers, sweet, green, frozen, chopped, unprepared	150	g	30
Beans, snap, green, frozen, all styles, unprepared	150	g	49.5
Egg, white, raw, fresh	0.85	cup	107.4
Egg, whole, raw, fresh	1	extra large	85.3
Rice, brown, medium-grain, cooked	1	cup	218.4
Oil, sesame, salad or cooking	1	tsp	39.8
Seeds, sesame seeds, whole, roasted and toasted	10	g	56.5
Salmon, Trader Joe's, patties	1	Patty	80
Soup, stock, beef, home-prepared	0.12	cup	3.7
Seaweed, agar, dried	0.1	g	0.3
Cheese, edam	2	oz	202.4
Nuts, pistachio nuts, dry roasted, with salt added	2	oz (49 kernels)	322.1
Salad dressing, italian dressing, fat-free	6	tbsp	39.5
Cabbage, red, raw	150	g	46.5
Carrots, raw	1	medium	25
Figs, dried, uncooked	75	g	186.8
Pickle, cucumber, sour	1	large (4" long)	14.8

Nutrition Summary for January 5, 2007

Target: 1500 Calories

General (94%)
Energy	1560.0	kcal	104%
Protein	96.3	g	86%
Fat	63.2	g	126%
Carbs	169.6	g	89%
Fiber	37.7	g	94%

Vitamins (81%)
Vitamin A	16415.1	IU	547%
Folate	326.0	mcg	81%
B1 (Thiamine)	1.4	mg	118%
B2 (Riboflavin)	2.2	mg	170%
B3 (Niacin)	10.0	mg	62%
B5 (Pantothenic Acid)	3.9	mg	79%
B6 (Pyridoxine)	2.3	mg	174%
B12 (Cyanocobalamin)	2.1	mcg	86%
Vitamin C	313.2	mg	348%
Vitamin D	40.7	IU	20%
Vitamin E	5.9	mg	39%
Vitamin K	288.8	mcg	241%

Minerals (95%)
Calcium	1066.2	mg	107%
Copper	2.0	mg	223%
Iron	14.1	mg	176%
Magnesium	411.8	mg	98%
Manganese	5.4	mg	234%
Phosphorus	1344.2	mg	192%
Potassium	3393.7	mg	72%
Selenium	83.7	mcg	152%
Sodium	4310.3	mg	287%
Zinc	8.8	mg	80%

Lipids (92%)
Saturated	17.3	g	86%
Omega-3	1.9	g	120%
Omega-6	14.1	g	83%
Cholesterol	327.5	g	109%

Menu and Crunch, 04-Jan-07

Menu for January 4, 2007

Food	Qty.	Unit	Calories
Spinach, frozen, chopped or leaf, unprepared	225	g	69.8
Peppers, sweet, green, frozen, chopped, unprepared	100	g	20
Soybeans, green, raw	70	g	102.9
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared	70	g	61.6
Peppers, sweet, red, frozen, chopped, unprepared	10	g	2
Boca Burger, All American Flame Grilled	2	Patty	180
Beans, snap, green, frozen, all styles, unprepared	150	g	49.5
Oil, olive, salad or cooking	1	tablespoon	119.3
Spices, garlic powder	1	tsp	9.3
Oil, sesame, salad or cooking	1	tsp	39.8
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)	1	tbsp	85
Cheese, cottage, nonfat, Cabot Vermont	1	4 oz	70
Nuts, pistachio nuts, dry roasted, with salt added	1	oz (49 kernels)	161
Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone	110	g	204.6
Cheese, edam	2	oz	202.4
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN	1	cup (1 NLEA serving)	194.6
Soymilk, Kirkland, organic, plain	2	Cup	200
Honey	1	tbsp	63.8
Spices, cinnamon, ground	1	tsp	6
Yogurt, plain, skim milk, Trader Joe's	1	cup (8 fl oz)	110
Blueberries, frozen, unsweetened	1	cup, unthawed	79
Seeds, flaxseed	2	tbsp, ground	74.8

Nutrition Summary for January 4, 2007

Target: 1500 Calories

General (100%)
Energy	2105.4	kcal	140%
Protein	149.7	g	134%
Fat	96.2	g	192%
Carbs	197.7	g	104%
Fiber	49.7	g	124%

Vitamins (97%)
Vitamin A	30833.0	IU	1028%
Folate	771.7	mcg	193%
B1 (Thiamine)	2.2	mg	180%
B2 (Riboflavin)	3.5	mg	272%
B3 (Niacin)	18.6	mg	116%
B5 (Pantothenic Acid)	4.3	mg	85%
B6 (Pyridoxine)	2.2	mg	170%
B12 (Cyanocobalamin)	19.8	mcg	826%
Vitamin C	173.0	mg	192%
Vitamin D	829.9	IU	415%
Vitamin E	12.2	mg	81%
Vitamin K	891.5	mcg	743%

Minerals (100%)
Calcium	2701.0	mg	270%
Copper	2.0	mg	221%
Iron	28.1	mg	351%
Magnesium	597.5	mg	142%
Manganese	6.5	mg	281%
Phosphorus	2086.5	mg	298%
Potassium	4526.2	mg	96%
Selenium	90.6	mcg	165%
Sodium	3016.5	mg	201%
Zinc	13.0	mg	118%

Lipids (84%)
Saturated	23.4	g	117%
Omega-3	6.4	g	403%
Omega-6	15.5	g	91%
Cholesterol	132.6	g	44%

Menu and Crunch, 03-Jan-07

Menu for January 3, 2007

Food	Qty.	Unit	Calories
Peppers, sweet, green, frozen, chopped, unprepared	150	g	30
Spinach, frozen, chopped or leaf, unprepared	215	g	66.6
Broccoli, frozen, chopped, unprepared	205	g	53.3
Spices, garlic powder	1	tsp	9.3
Egg, white, raw, fresh	3	large	51.5
Vegetable oil, canola	1	tsp	39.8
Tomatoes, red, ripe, canned, stewed	1.5	cup	99.4
Nuts, pistachio nuts, dry roasted, with salt added	3	oz (49 kernels)	483.1
Cheese, cottage, nonfat, Cabot Vermont	1	4 oz	70
Salmon, Trader Joe's, patties	1	Patty	80
Butter, salted	1	tbsp	101.8
Spices, garlic powder	0.5	tsp	4.6
Tofu Shirataki Noodles	1	2 Ounces	20
Cheese, parmesan, grated	1	tbsp	21.6
Cheese, edam	2	oz	202.4
Soymilk, Kirkland, organic, plain	2	Cup	200
Honey	1	tbsp	63.8
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN	1	cup (1 NLEA serving)	194.6
Seeds, flaxseed	2	tbsp, ground	74.8
Yogurt, plain, skim milk, Trader Joe's	1	cup (8 fl oz)	110
Blueberries, frozen, unsweetened	1	cup, unthawed	79
Spices, cinnamon, ground	1	tsp	6

Nutrition Summary for January 3, 2007

Target: 1500 Calories

General (100%)
Energy	2061.7	kcal	137%
Protein	134.8	g	120%
Fat	93.7	g	187%
Carbs	207.6	g	109%
Fiber	51.8	g	129%

Vitamins (99%)
Vitamin A	31515.5	IU	1051%
Folate	750.8	mcg	188%
B1 (Thiamine)	2.2	mg	181%
B2 (Riboflavin)	3.8	mg	295%
B3 (Niacin)	15.2	mg	95%
B5 (Pantothenic Acid)	4.5	mg	89%
B6 (Pyridoxine)	3.0	mg	227%
B12 (Cyanocobalamin)	10.1	mcg	423%
Vitamin C	297.4	mg	330%
Vitamin D	309.8	IU	155%
Vitamin E	16.1	mg	107%
Vitamin K	1055.0	mcg	879%

Minerals (100%)
Calcium	2375.7	mg	238%
Copper	2.6	mg	288%
Iron	26.6	mg	333%
Magnesium	580.2	mg	138%
Manganese	6.5	mg	284%
Phosphorus	1857.4	mg	265%
Potassium	5229.6	mg	111%
Selenium	77.9	mcg	142%
Sodium	3760.3	mg	251%
Zinc	11.9	mg	108%

Lipids (83%)
Saturated	26.0	g	130%
Omega-3	5.9	g	370%
Omega-6	15.9	g	94%
Cholesterol	120.4	g	40%

Menu and Crunch, 02-Jan-07

Menu for January 2, 2007

Food	Qty.	Unit	Calories
Spices, cinnamon, ground	1	tsp	6
Coffee, brewed from grounds, prepared with tap water	4	cup (8 fl oz)	9.5
Soymilk, Kirkland, organic, plain	0.5	Cup	50
Nuts, pistachio nuts, dry roasted, with salt added	2.5	oz (49 kernels)	402.6
Dal, urad, dry	0.5	1/2 Cup	190
Tea, brewed, prepared with tap water	4	cup (8 fl oz)	9.5
Beans, snap, yellow, frozen, all styles, unprepared	0.25	package (10 oz)	23.4
Carrots, frozen, unprepared	0.3	package (10 oz)	30.7
Beans, snap, green, frozen, all styles, unprepared	0.1	package (10 oz)	9.4
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN	1	cup (1 NLEA serving)	194.6
Soymilk, Kirkland, organic, plain	1	Cup	100
Honey	1	tbsp	63.8
Spinach, frozen, chopped or leaf, unprepared	127.5	g	39.5
Peppers, sweet, green, frozen, chopped, unprepared	50	g	10
Butter, salted	1	tbsp	101.8
Yogurt, plain, skim milk, Trader Joe's	0.5	cup (8 fl oz)	55
Spices, curry powder	1	tbsp	20.5
Spices, onion powder	0.25	tsp	2.1
Spices, garlic powder	0.5	tsp	4.6
Soup, stock, beef, home-prepared	0.5	cup	15.6

Nutrition Summary for January 2, 2007

Target: 1500 Calories

General (97%)
Energy	1593.9	kcal	106%
Protein	95.3	g	85%
Fat	61.2	g	122%
Carbs	196.3	g	103%
Fiber	55.3	g	138%

Vitamins (94%)
Vitamin A	27143.5	IU	905%
Folate	532.7	mcg	133%
B1 (Thiamine)	1.9	mg	158%
B2 (Riboflavin)	3.6	mg	280%
B3 (Niacin)	12.5	mg	78%
B5 (Pantothenic Acid)	6.2	mg	124%
B6 (Pyridoxine)	2.3	mg	176%
B12 (Cyanocobalamin)	8.3	mcg	346%
Vitamin C	82.6	mg	92%
Vitamin D	229.4	IU	115%
Vitamin E	8.0	mg	54%
Vitamin K	516.7	mcg	431%

Minerals (96%)
Calcium	1637.5	mg	164%
Copper	2.0	mg	217%
Iron	22.8	mg	286%
Magnesium	506.8	mg	121%
Manganese	7.6	mg	331%
Phosphorus	1514.7	mg	216%
Potassium	4728.4	mg	101%
Selenium	40.4	mcg	74%
Sodium	2002.9	mg	134%
Zinc	9.5	mg	86%

Lipids (63%)
Saturated	13.5	g	68%
Omega-3	3.9	g	241%
Omega-6	12.5	g	74%
Cholesterol	35.5	g	12%

Menu and Crunch, 01-Jan-07

Menu for January 1, 2007

Food	Qty.	Unit	Calories
Dal, urad, dry	0.5	1/2 Cup	190
Egg, whole, raw, fresh	2	extra large	170.5
Broccoli, frozen, spears, unprepared	255	g	74
Nuts, pistachio nuts, dry roasted, with salt added	1	oz (49 kernels)	161
Yogurt, plain, skim milk, Trader Joe's	1	cup (8 fl oz)	110
Blueberries, frozen, unsweetened	1	cup, unthawed	79
Seeds, flaxseed	2	tbsp, ground	74.8
Spinach, frozen, chopped or leaf, unprepared	127.5	g	39.5
Peppers, sweet, green, frozen, chopped, unprepared	50	g	10
Butter, salted	1	tbsp	101.8
Yogurt, plain, skim milk, Trader Joe's	0.25	cup (8 fl oz)	27.5
Spices, curry powder	1	tbsp	20.5
Spices, onion powder	0.25	tsp	2.1
Spices, garlic powder	0.5	tsp	4.6
Soup, stock, beef, home-prepared	0.5	cup	15.6
Cheese, cottage, nonfat, Cabot Vermont	1	4 oz	70

Nutrition Summary for January 1, 2007

Target: 1500 calories

General (82%)
Energy	1151.0	kcal	77%
Protein	84.8	g	76%
Fat	46.6	g	93%
Carbs	118.9	g	63%
Fiber	46.3	g	116%

Vitamins (86%)
Vitamin A	19485.0	IU	649%
Folate	554.5	mcg	139%
B1 (Thiamine)	1.2	mg	97%
B2 (Riboflavin)	2.1	mg	164%
B3 (Niacin)	6.0	mg	37%
B5 (Pantothenic Acid)	4.9	mg	98%
B6 (Pyridoxine)	1.8	mg	135%
B12 (Cyanocobalamin)	3.4	mcg	141%
Vitamin C	242.9	mg	270%
Vitamin D	48.6	IU	24%
Vitamin E	11.3	mg	76%
Vitamin K	777.5	mcg	648%

Minerals (90%)
Calcium	1143.9	mg	114%
Copper	1.2	mg	133%
Iron	15.7	mg	196%
Magnesium	332.9	mg	79%
Manganese	2.9	mg	126%
Phosphorus	1242.5	mg	178%
Potassium	2930.3	mg	62%
Selenium	70.6	mcg	128%
Sodium	1364.0	mg	91%
Zinc	7.6	mg	69%

Lipids (78%)
Saturated	13.8	g	69%
Omega-3	4.2	g	261%
Omega-6	7.4	g	44%
Cholesterol	526.2	g	175%