Newbie seeking your Help!

There are lots of rules you can break; so thats what happens a lot...
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Karen
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Re: Newbie seeking your Help!

Post by Karen »

No, I do not ingest any salt. Promise. I sweat buckets, though, especially when I exercise- lift and bike ( keeping a low heart rate) 5 days a week. Even at night, though, water beads can be spotted rolling down a leg.
Thank you for your care, Aytundra.
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Aytundra
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Re: Newbie seeking your Help!

Post by Aytundra »

Karen wrote:exercise- lift and bike ( keeping a low heart rate) 5 days a week.
Main Question: Did you account for energy levels needed to complete your weekly exercises?
Do you add sugar to your diet?

Karen could I ask you to try entering your food items onto the Wai Calculator. http://www.waiworld.com/waidiet/nut-calcsimple.html
Then tell me: Are your daily energies levels low, or high compared to RDA?
What proportion or percent of RDA are you meeting on "Energy"?
Then estimate how much energy you will need with the additional exercise you are doing. What do you need?
A tundra where will we be without trees? Thannnks!
Karen
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Re: Newbie seeking your Help!

Post by Karen »

Thank you.
No I don't take in sugar or know specifically what my micronutrients requirements are given, too, my exercise. I copied RRM's- 4 liters of juice plus 2 cups of fish . I figured if I didn't hit the 4 liter mark, 2 liters was sufficient, given my avocado and prunes. Also, my first attempt at the Nutrient Calculator was a failure, so hence adopting RRM's diet. I didn't really know how to really examine and understand the information provided for me by the site. So, rather than "dig", again, I adopted RRM's diet.
I'm glad, though, you are helping me. I'll go back where I left off.
I'll start today and give you my findings in the morning.
I'm fasting till after I go to the gym today. 2 of my beautiful teeth have a receding gum line so it was suggested to me to do the Warrior diet which would give them a rest. I'd prefer not to, though, I feel happier when I'm ingesting energy throughout the day.
Tomorrow morning!
Thank you. You're help means a lot, Aytundra.
Karen
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Aytundra
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Re: Newbie seeking your Help!

Post by Aytundra »

Karen wrote:I'm fasting till after I go to the gym today. 2 of my beautiful teeth have a receding gum line so it was suggested to me to do the Warrior diet which would give them a rest. I'd prefer not to, though, I feel happier when I'm ingesting energy throughout the day.
Hmm, you might want to check out Fred's journal. I linked it to the page where the discussion starts. Quoted what might be relevant. But read the full thing to get an idea of what Fred did.
viewtopic.php?f=23&t=3338&start=105
fred wrote:Thank you for the explanation RRM.
I am currently doing oil pulling with coconut oil, and brushing my teeth with miswak. My oral hygiene is much better now, sensitivity has disappeared.
On my way to a Wai Warrior, I am trying to eat 2 times for 2 hours during the day, one around midday and one in the late afternoon.
My teeth health should improve.
Then RRM wrote:
RRM wrote:
fred wrote:On my way to a Wai Warrior, I am trying to eat 2 times for 2 hours during the day, one around midday and one in the late afternoon.
Regarding teeth that's better, yes, but that may not evoke autophagy, though, as your body may be mainly relying on stored glycogen.
For autophagy, the fasting intervals need to be longer.
For example: 1 day eating nothing, compensated for by the next day.
The fasting during the day is considered the minimum time interval.
I find, reading other people's journal or diaries help.
A tundra where will we be without trees? Thannnks!
Karen
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Re: Newbie seeking your Help!

Post by Karen »

Hi Aytundra, here's my food log for yesterday. I made it fasting to 1:00 rather than 3:pm. I exercised for an hour. 100 body squats, isolated shoulders, bic's and tri's, then 30 mins on a stationary bike.
As far as my food log.
2 yolks is that an ounce?
A whole cal. Avocado is that a cup?
There was no category for prunes so I replaced it with a cup of raisins. I know- not comparing prunes to raisins.
I had 10 prunes. I m doing an experiment to see if their sorbitol helps with my digestion.

After reviewing...if the right side of the column sets the standards?... I see that all my minerals except Se and Mg are low.

What do you see? Thank you!

I'm writing a food log today too!

:)


RDA: FDA Women, 25-50yr (163cm/64in, 63kg/138lb)

Your selection:
[Item 1] 1oz (liquid ounces, avoirdupois, US) of Chicken egg yolk (Gallus domesticus), raw, [1],
[Item 2] 400g (grams) of Ling fish (Molva molva - Lange - Linque - Leng) [1][3],
[Item 3] 1cups of Avocado (Persea americana), California, [1],
[Item 4] 24oz (liquid ounces, avoirdupois, US) of Orange juice (Citrus sinensis), fresh, not pasteurized, [1][2],
[Item 5] 2cups of Pineapple (Ananus comosus), [1],
[Item 6] 1cups of Raisin (Vitis vinifera), [1].

Weight:.................................1864.32g

Nutrients...............................Quantity..............RDA

Energy..................................1798.85kcal .....2200.00kcal
Carbohydrate.............................250.98g ..............?g
Fat.......................................55.29g ..............?g
Protein...................................96.91g ..........50.00g
Water...................................1448.45ml .............?ml
Fiber.....................................22.02g ..............?g

Vitamins
Vitamin A, RE (Retinol Equivalent).......592.37mcg .......800.00mcg
-Beta-carotene...........................272.20mcg ............?mcg no data:2,3,5,6
Vitamin B1, Thiamin........................1.85mg ..........1.10mg
Vitamin B2, Riboflavin.....................1.77mg ..........1.30mg
Vitamin B3, Niacin/Nicotinamide...........19.05mg .........15.00mg
Vitamin B5, Pantothenic acid...............6.72mg .............?mg
Vitamin B6, Pyridoxine.....................2.79mg ..........1.60mg
Vitamin B8, Biotin.........................0.00mcg ............?mcg no data:1,2,3,4,5,6
Vitamin B9, Folic acid...................488.86mcg .......180.00mcg
Vitamin B12................................3.18mcg .........2.00mcg
Vitamin C, Ascorbic acid.................441.36mg .........60.00mg
Vitamin D................................588.87IU ........200.00IU
Vitamin E..................................6.39mg ..........8.00mg
Vitamin K..................................0.00mcg ........65.00mcg no data:1,2,3,4,5,6

Minerals and trace elements
Calcium, Ca..............................381.38mg ........800.00mg
Iron, Fe..................................11.83mg .........15.00mg
Magnesium, Mg............................522.26mg ........280.00mg
Phosphorus, P...........................1336.24mg ........800.00mg
Sodium, Na...............................607.67mg .............?mg
Potassium, K............................5964.50mg .............?mg
Zinc, Zn...................................5.97mg .........12.00mg
Iodide, I..................................7.44mcg .......150.00mcg no data:1,2,3,5,6
Selenium, Se.............................163.20mcg ........55.00mcg no data:3

Total sugar...............................88.78g ..............?g no data:1,2,3,4,5
Glucose...................................58.73g ..............?g no data:1,2,3,5
Fructose..................................65.35g ..............?g no data:1,2,3,5
Sucrose...................................32.66g ..............?g no data:1,2,3,5
Lactose....................................0.00g ..............?g no data:1,2,3,4,5
Starch.....................................4.05g ..............?g no data:1,2,3,4,5

Fats
Fat, saturated.............................9.66g ..............?g
Fat, monounsaturated......................30.23g ..............?g
Fat, polyunsaturated.......................7.66g ..............?g

Omega-3 fatty acids
18:3 n-3, linolenic acid (LNA).............0.58g ..............?g no data:2
20:5 n-3, eicosapentaenoic acid (EPA)......0.00g ..............?g no data:2
22:5 n-3, docosapentaenoic acid (DPA)......0.00g ..............?g no data:2
22:6 n-3, docosahexaenoic acid (DHA).......0.03g ..............?g no data:2

Cholesterol..............................548.42mg .............?mg
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Aytundra
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Re: Newbie seeking your Help!

Post by Aytundra »

Karen wrote:RDA: FDA Women, 25-50yr (163cm/64in, 63kg/138lb)

Your selection:
[Item 1] 1oz (liquid ounces, avoirdupois, US) of Chicken egg yolk (Gallus domesticus), raw, [1],
[Item 2] 400g (grams) of Ling fish (Molva molva - Lange - Linque - Leng) [1][3],
[Item 3] 1cups of Avocado (Persea americana), California, [1],
[Item 4] 24oz (liquid ounces, avoirdupois, US) of Orange juice (Citrus sinensis), fresh, not pasteurized, [1][2],
[Item 5] 2cups of Pineapple (Ananus comosus), [1],
[Item 6] 1cups of Raisin (Vitis vinifera), [1].

Weight:.................................1864.32g

Nutrients...............................Quantity..............RDA

Energy..................................1798.85kcal .....2200.00kcal (If 2200 cal is for a regular person, what amount of Energy do you need for exercise?)
Carbohydrate.............................250.98g ..............?g
Fat.......................................55.29g ..............?g
Protein...................................96.91g ..........50.00g
Water...................................1448.45ml .............?ml
Fiber.....................................22.02g ..............?g

Vitamins
Vitamin A, RE (Retinol Equivalent).......592.37mcg .......800.00mcg
-Beta-carotene...........................272.20mcg ............?mcg no data:2,3,5,6
Vitamin B1, Thiamin........................1.85mg ..........1.10mg
Vitamin B2, Riboflavin.....................1.77mg ..........1.30mg
Vitamin B3, Niacin/Nicotinamide...........19.05mg .........15.00mg
Vitamin B5, Pantothenic acid...............6.72mg .............?mg
Vitamin B6, Pyridoxine.....................2.79mg ..........1.60mg
Vitamin B8, Biotin.........................0.00mcg ............?mcg no data:1,2,3,4,5,6
Vitamin B9, Folic acid...................488.86mcg .......180.00mcg
Vitamin B12................................3.18mcg .........2.00mcg
Vitamin C, Ascorbic acid.................441.36mg .........60.00mg
Vitamin D................................588.87IU ........200.00IU
Vitamin E..................................6.39mg ..........8.00mg
Vitamin K..................................0.00mcg ........65.00mcg no data:1,2,3,4,5,6 (add mcg here, Go use source 2 chicken)

Minerals and trace elements
Calcium, Ca..............................381.38mg ........800.00mg
Iron, Fe..................................11.83mg .........15.00mg
Magnesium, Mg............................522.26mg........280.00mg
Phosphorus, P...........................1336.24mg ........800.00mg
Sodium, Na...............................607.67mg .............?mg
Potassium, K............................5964.50mg .............?mg
Zinc, Zn...................................5.97mg .........12.00mg
Iodide, I..................................7.44mcg .......150.00mcg no data:1,2,3,5,6
Selenium, Se.............................163.20mcg ........55.00mcg no data:3

Total sugar...............................88.78g ..............?g no data:1,2,3,4,5
Glucose...................................58.73g ..............?g no data:1,2,3,5
Fructose..................................65.35g ..............?g no data:1,2,3,5
Sucrose...................................32.66g ..............?g no data:1,2,3,5
Lactose....................................0.00g ..............?g no data:1,2,3,4,5
Starch.....................................4.05g ..............?g no data:1,2,3,4,5

Fats
Fat, saturated.............................9.66g ..............?g
Fat, monounsaturated......................30.23g ..............?g
Fat, polyunsaturated.......................7.66g ..............?g

Omega-3 fatty acids
18:3 n-3, linolenic acid (LNA).............0.58g ..............?g no data:2
20:5 n-3, eicosapentaenoic acid (EPA)......0.00g ..............?g no data:2
22:5 n-3, docosapentaenoic acid (DPA)......0.00g ..............?g no data:2
22:6 n-3, docosahexaenoic acid (DHA).......0.03g ..............?g no data:2

Cholesterol..............................548.42mg .............?mg
A tundra where will we be without trees? Thannnks!
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RRM
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Re: Newbie seeking your Help!

Post by RRM »

So, you probably need to eat/drink more to obtain sufficient energy.

No data:1,2,3,5,6 means that the only iodide listed, was from OJ.
The other foods do contain iodide, but it is not listed.
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Re: Newbie seeking your Help!

Post by RRM »

So, you probably need to eat/drink more to obtain sufficient energy.
That will increase your intake of energy as well as other nutrients.
Karen wrote:if the right side of the column sets the standards?
Not standard. RDA
Its just a "safe level recommendation". That does not mean you need that much.
Calcium recommendations for example, are way higher than what you actually need, based on a hypothesis that extra calcium may be beneficial.
That is true for all RDAs; in 98% of us they are higher than what you actually need.
... I see that all my minerals except Se and Mg are low.
Not true. Check again.

"No data:1,2,3,5,6" means that the only iodide listed, was from OJ.
The other foods do contain iodide, but it is not listed.
Karen
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Re: Newbie seeking your Help!

Post by Karen »

Ok..firstly- thank you RRM. I'll ingest another liter of juice today. I'll post in the morning again.
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Aytundra
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Re: Newbie seeking your Help!

Post by Aytundra »

I just did some more data crunching and, in my opinion one should choose JSFNS option over FDA option for using the Simple Wai Calculator.
So that the RDA levels looks better.
- but that is just one silly idea from Aytundra
A tundra where will we be without trees? Thannnks!
Karen
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Re: Newbie seeking your Help!

Post by Karen »

RRM, would you please review yesterday's diet. I believe you're going to say that I need more energy...1 hour of weight training too...as my nutritional profile looks less than optimal. Although I don't want to jeopardize my health, I wish to drop more body fat. If I increase my calorie intake, however, I'm going to be fighting a losing battle against body fat.
My present state is why "body builders" ,and the likes of me, open the door to supplements.
Please advice..thank you, Karen
P.S. Thank you, too, for your "teeth" link.
RDA: FDA Women, 25-50yr (163cm/64in, 63kg/138lb)

Your selection:
[Item 1] 1cups of Apple (Malus sylvestris), no skin, [1],
[Item 2] 2oz (liquid ounces, avoirdupois, US) of Chicken egg yolk (Gallus domesticus), raw, [1],
[Item 3] 3tea spoons of Olive oil (Olea europea), [1],
[Item 4] 4cups of Orange juice (Citrus sinensis), fresh, not pasteurized, [1][2],
[Item 5] 2units, medium of Papaya (Carica papaya), [1],
[Item 6] 2cups of Pineapple (Ananus comosus), [1],
[Item 7] 2cups of Plum (Prunus spp.), [1],
[Item 8] 2cups of Tomato (Lycopersicon esculentum), red, ripe, yr avg, [1][2][4],
[Item 9] 1cups of Cucumber (Cucumis sativus), peeled, [1][2].

Weight:.................................2903.31g

Nutrients...............................Quantity..............RDA

Energy..................................1507.45kcal .....2200.00kcal
Carbohydrate.............................281.23g ..............?g
Fat.......................................40.32g ..............?g
Protein...................................28.53g ..........50.00g
Water...................................2540.19ml .............?ml
Fiber.....................................27.75g ..............?g

Vitamins
Vitamin A, RE (Retinol Equivalent)......1181.88mcg .......800.00mcg
-Beta-carotene..........................2526.47mcg ............?mcg no data:1,3,6,7
Vitamin B1, Thiamin........................1.85mg ..........1.10mg
Vitamin B2, Riboflavin.....................1.52mg ..........1.30mg
Vitamin B3, Niacin/Nicotinamide...........11.48mg .........15.00mg
Vitamin B5, Pantothenic acid...............7.93mg .............?mg
Vitamin B6, Pyridoxine.....................1.72mg ..........1.60mg
Vitamin B8, Biotin........................15.47mcg ............?mcg no data:1,2,3,4,5,6,7
Vitamin B9, Folic acid...................728.53mcg .......180.00mcg
Vitamin B12................................1.88mcg .........2.00mcg
Vitamin C, Ascorbic acid................1027.32mg .........60.00mg
Vitamin D.................................89.75IU ........200.00IU
Vitamin E.................................12.78mg ..........8.00mg
Vitamin K.................................63.81mcg ........65.00mcg no data:1,2,3,4,6,7

Minerals and trace elements
Calcium, Ca..............................412.08mg ........800.00mg
Iron, Fe...................................8.14mg .........15.00mg
Magnesium, Mg............................299.05mg ........280.00mg
Phosphorus, P............................668.90mg ........800.00mg
Sodium, Na................................92.11mg .............?mg
Potassium, K............................5621.08mg .............?mg
Zinc, Zn...................................3.92mg .........12.00mg
Iodide, I.................................14.08mcg .......150.00mcg no data:1,2,3,5,6,7
Selenium, Se..............................37.33mcg ........55.00mcg

Total sugar................................0.00g ..............?g no data:1,2,3,4,5,6,7,8,9
Glucose...................................27.76g ..............?g no data:1,2,3,5,6,7
Fructose..................................33.69g ..............?g no data:1,2,3,5,6,7
Sucrose...................................43.01g ..............?g no data:1,2,3,5,6,7
Lactose....................................0.00g ..............?g no data:1,2,3,4,5,6,7,8,9
Starch.....................................0.28g ..............?g no data:1,2,3,4,5,6,7,9

Fats
Fat, saturated.............................8.61g ..............?g
Fat, monounsaturated......................19.53g ..............?g
Fat, polyunsaturated.......................5.85g ..............?g

Omega-3 fatty acids
18:3 n-3, linolenic acid (LNA).............0.71g ..............?g
20:5 n-3, eicosapentaenoic acid (EPA)......0.00g ..............?g
22:5 n-3, docosapentaenoic acid (DPA)......0.00g ..............?g
22:6 n-3, docosahexaenoic acid (DHA).......0.06g ..............?g

Cholesterol..............................776.84mg .............?mg





RDA: FDA Women, 25-50yr (163cm/64in, 63kg/138lb)

Your selection:
[Item 1] 1cups of Apple (Malus sylvestris), no skin, [1],
[Item 2] 2oz (liquid ounces, avoirdupois, US) of Chicken egg yolk (Gallus domesticus), raw, [1],
[Item 3] 3tea spoons of Olive oil (Olea europea), [1],
[Item 4] 4cups of Orange juice (Citrus sinensis), fresh, not pasteurized, [1][2],
[Item 5] 2units, medium of Papaya (Carica papaya), [1],
[Item 6] 2cups of Pineapple (Ananus comosus), [1],
[Item 7] 2cups of Plum (Prunus spp.), [1],
[Item 8] 2cups of Tomato (Lycopersicon esculentum), red, ripe, yr avg, [1][2][4],
[Item 9] 1cups of Cucumber (Cucumis sativus), peeled, [1][2].

Weight:.................................2903.31g

Nutrients...............................Quantity..............RDA

Energy..................................1507.45kcal .....2200.00kcal
Carbohydrate.............................281.23g ..............?g
Fat.......................................40.32g ..............?g
Protein...................................28.53g ..........50.00g
Water...................................2540.19ml .............?ml
Fiber.....................................27.75g ..............?g

Vitamins
Vitamin A, RE (Retinol Equivalent)......1181.88mcg .......800.00mcg
-Beta-carotene..........................2526.47mcg ............?mcg no data:1,3,6,7
Vitamin B1, Thiamin........................1.85mg ..........1.10mg
Vitamin B2, Riboflavin.....................1.52mg ..........1.30mg
Vitamin B3, Niacin/Nicotinamide...........11.48mg .........15.00mg
Vitamin B5, Pantothenic acid...............7.93mg .............?mg
Vitamin B6, Pyridoxine.....................1.72mg ..........1.60mg
Vitamin B8, Biotin........................15.47mcg ............?mcg no data:1,2,3,4,5,6,7
Vitamin B9, Folic acid...................728.53mcg .......180.00mcg
Vitamin B12................................1.88mcg .........2.00mcg
Vitamin C, Ascorbic acid................1027.32mg .........60.00mg
Vitamin D.................................89.75IU ........200.00IU
Vitamin E.................................12.78mg ..........8.00mg
Vitamin K.................................63.81mcg ........65.00mcg no data:1,2,3,4,6,7

Minerals and trace elements
Calcium, Ca..............................412.08mg ........800.00mg
Iron, Fe...................................8.14mg .........15.00mg
Magnesium, Mg............................299.05mg ........280.00mg
Phosphorus, P............................668.90mg ........800.00mg
Sodium, Na................................92.11mg .............?mg
Potassium, K............................5621.08mg .............?mg
Zinc, Zn...................................3.92mg .........12.00mg
Iodide, I.................................14.08mcg .......150.00mcg no data:1,2,3,5,6,7
Selenium, Se..............................37.33mcg ........55.00mcg

Total sugar................................0.00g ..............?g no data:1,2,3,4,5,6,7,8,9
Glucose...................................27.76g ..............?g no data:1,2,3,5,6,7
Fructose..................................33.69g ..............?g no data:1,2,3,5,6,7
Sucrose...................................43.01g ..............?g no data:1,2,3,5,6,7
Lactose....................................0.00g ..............?g no data:1,2,3,4,5,6,7,8,9
Starch.....................................0.28g ..............?g no data:1,2,3,4,5,6,7,9

Fats
Fat, saturated.............................8.61g ..............?g
Fat, monounsaturated......................19.53g ..............?g
Fat, polyunsaturated.......................5.85g ..............?g

Omega-3 fatty acids
18:3 n-3, linolenic acid (LNA).............0.71g ..............?g
20:5 n-3, eicosapentaenoic acid (EPA)......0.00g ..............?g
22:5 n-3, docosapentaenoic acid (DPA)......0.00g ..............?g
22:6 n-3, docosahexaenoic acid (DHA).......0.06g ..............?g

Cholesterol..............................776.84mg .............?mg
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RRM
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Re: Newbie seeking your Help!

Post by RRM »

Karen wrote: If I increase my calorie intake, however, I'm going to be fighting a losing battle against body fat.
You dont need to lose fat quickly.
You can also do it slowly, but decisively.
My present state is why "body builders" ,and the likes of me, open the door to supplements.
Huh?
I dont understand. Please elaborate.
Karen
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Re: Newbie seeking your Help!

Post by Karen »

I'd like to keep my calarie ntake between 1500-1800 kcals. but it appears as though I can not do that and still meet RDA' nutritional guideline. So, supplements are needed or ignore RDA guidelines or increase energy as I have three choices, yes?
Thank you for your attentiveness, RRM .
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Aytundra
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Re: Newbie seeking your Help!

Post by Aytundra »

Hey Karen,
Define the word "supplements" for me.
What type of supplements, are you thinking of?
- Aytundra
A tundra where will we be without trees? Thannnks!
Karen
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Joined: Fri 03 Jan 2014 18:39

Re: Newbie seeking your Help!

Post by Karen »

Hey Aytundra! Good question! I'm not sure what kind of supplementation I'm seeking. I know I wouldn't need insoluble vit.
A,D,E,K as my yolks and OO take care of that, so the rest is water soluble vitamins and minerals . I don't know, however, the more I think about it, the more I want my raw food! :) I see that you're on the fringe of all this Raw food stuff, yes?
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