Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts

2014/03/25

A Unique Opportunity!


I have always felt a little wary about expressing my testimony and feelings on Christ. Some of my reluctance stems from foolish reasons- fear of rejection or conflict, worry about causing offense and also a small amount of laziness- it takes courage and effort to do it! But another reason is also that sharing your testimony is so personal and makes me feel so vulnerable and exposed... open to attack while my heart and soul... my most beautiful and vulnerable parts are laid bare and feel naked and defenseless. And I have found that many people who are Christian, but have different beliefs, belong to different denominations, etc... chose this opportunity to thrust forward... not with thoughtful conversation, but with reasons and 'proofs' of why my beliefs are wrong. The reasons vary from 'worshiping the wrong Christ' (How many people in this world have been known as the savior Jesus Christ? To my knowledge there is only one man...), to scripture verses expressing why my thought processes are wrong and my eternal soul is in peril. Some people suggest that even questioning the culture surrounding the gospel is disloyal and inappropriate... to both Heavenly Father, prophets, apostles and the Savior- questioning even expresses that I 'do not sustain them' no matter how much I feel like I do. It is very painful to have my beliefs belittled and to even be told what I think... I have actually been amazed by how many people tend to feel pretty comfortable and even justified in telling other people what those people think... which really seems to be a reflection of the speaker's thoughts and not the individual being judged.

So over the last few years, I have actively tried to work on feeling a little less fear and trying to be more open about my thoughts. In a few ways, I have been more successful – I have a few really good friends who I actually feel safe enough to share my thoughts and feelings with. And I have actively pushed myself to try and start conversations with people I do not know. It's probably strange to some of you who know me, but I do feel uncomfortable talking to people I don't know and trust... which is funny because I can totally chat someone's ear off if I feel safe with them. (It's a mark of how the divorce has caused me to close up even more that the phone plan I used to have gave me unlimited minutes and I would use over two thousand a month and I now live comfortably on less than 450 a month.) So I actually try to say 'hi' to people I pass in stores, compliment someone or just say something basic to start an interaction. I have started conversations at church with members that I don't know (sometimes I have started them with people whose names I should know after a decade but I still don't and I am too embarrassed to ask.) And I have worked to try not and shut down conversations as much when unknown people start them with me... I''m working on it and its getting a little easier I think.

So the other night, I was headed home from work and decided that I would do my once weekly 'spontaneous' grocery shopping. Once a week, I head to a few different grocery stores and only look for the 'marked down' basics – fresh fruit and vegetables, dairy products, meat, salads, etc... I am never sure what I will find on these trips and sometimes I find nothing or just a few odds and ends. And sometimes, I come home with salad and veggies for days, some meat and fish, yogurt, milk and sour cream... and even maybe some soup or some beat up cans of tomatoes. This trip is a fun trip- an exclusion for me that doesn't cost me much and helps me to have fresher things to eat on my small income. It's also fun to see what I can find and then create different meals to cook and consume the food. Being able to have this opportunity has been such a blessing and really has made it possible for me to eat pretty well on my income. So I left the first store and started driving to the second. I parked, limped in and started the 'rounds'.

After a quick look through the produce section, I headed over to the seafood section and quickly noticed a decent sale on haddock- $1.99 a lb! I stood at the back of the line and found myself grinning a bit more when I watched everyone else in line buying the more expensive fish and the price to the haddock was changed to 0.99/lb in the hopes of moving the last little bit before the store closed. The woman in front of me completed a fairly complicated fish order and moved out of the way so that I cold place my order. I order three pounds of the good stuff and, as they wrapped up my order, the woman who had been in line before me started a conversation with me. She asked what I was going to do with my fish and I talked about my plans for it – I thought I would fry up a pound with lots of bell peppers and broccoli and put the rest in either soup or make it into sandwiches. She introduced herself as Donna and shared her amazement that I could make fish into something that sounded wonderful so easily. And so I stopped with my basket... and Donna with her cart and we chatted. I told her about other easy ways to cook fish- one of the few things I am really decent about cooking- and she decided to get some fish for herself. I moved on looking through the meat department and was headed to the front of the store when she caught me up again. Donna thanked me and asked how I decided when to buy something and so I told her about my trips. I talked about some of the places in the stores where they 'hide' the markdowns and how I decided something was a good value or not.

It was during that conversation that Donna looked at my neck and asked about the necklace around it. I looked down and asked her which necklace she was asking about (I was wearing two) and she pointed at my gold chain with my young women's medallion hanging down at the end. I've actually never had anyone ask me about it before and, as I felt myself close up, I took a breath and told her about it: what it is, what it means, how I earned it, and how much it means to me as a symbol. Donna then asked what church has such a great program and I said those words that open the door to potential trouble - “I'm a Mormon.” Her response was quick and so unexpected to me - “Oh, like Glen Beck!” - that I didn't school my face very well and my feelings of dismay and annoyance must have been seen clearly on my face. She stuttered and said, “Well, I mean not like Glenn Beck, but you belong to the same church and stuff.” That I agreed with! And she asked me more and listened respectfully and asked a few questions of me that I think she must have gotten from conservative talk radio (probably from the formerly mentioned) and I told her the doctrine I have learned and my beliefs in it. She told me about her church and I asked questions about it and she answered and when we parted, she thanked me again for the shopping information and for chatting with her and hen said something totally unexpected to me.

“God bless you! I am so glad I ran into you today!”

I finished my shopping and went home with a lot to think about. Even a few weeks later I am still thinking abut it. I am glad I took the risk, thankful that it didn't turn into a really painful experience that would bring my anxiety to the forefront of my mind again. And I feel able to try and do it again. But most of all, I feel like I have started a relationship that over time can turn into friendship and even more. I am so thankful that I have accomplished and earned my medallion and grateful that I found the courage inside of me to talk about it. You just never know when you can testify of Christ... you can share his love anywhere, even next to a counter of cheap fish. :)

2014/01/07

Balanced Living in the New Year


So its a new year! As is traditional with many people at this time of year, I have made a few resolutions. One of them is to do my very best to improve my health and try to get my immune system to be less explosive and destructive towards my physique – I don't mind it attacking and slaughtering cold germs. :) I will admit that this goal will be a little challenging because there is much I can't really change. Celiac disease has really demolished a great deal of my body organizations. So much of my digestive processes are unable to work well anymore and as my immune system has caused so much periphery injury to other organs as well. Those are things that I can't change, but I can hope to try and make it possible for my body to attempt to heal faster... to try and help my immune system to be less reactive and over responsive... to take more time and give more focus towards the physical frame that keeps me able to live in this complicated world and my confusing and necessary probation toward eternity. Add to all of that the stumbling of my heart and the struggles it faces to hold its rhythm steady and constant... to not race and fall into the trap of super ventricular tachycardia and the palpitations it causes.

However, there are a few things that I can try and my doctor is agreeable. One thing that I can do is to focus more on pure food and to really spend more time paying attention to what I do eat. I tend to look at all food with a skeptical eye... I watch for gluten in not only food, but everything else in my life- laundry detergent, hair care products, cat litter, hand lotion... I could go on forever, because it seems like gluten is in everything. I have spent so much time with a fierce focus on whether something has gluten in it and whether I can eat it that I have tended in the last few years to not really ask the next important question; “Should I eat it?” And as my finances have become a little shakier, cheaper food that might not be as healthy has been much more attractive. But over the last few months, I have found some ways to get fresh vegetables that are cheaper than most and as I have been sick and busy, I haven't felt like eating which has also helped keep less healthy food out. But I am going back to a process I was required to do by my physician earlier last year and I have been documenting everything I eat from the portion of fish to the tiniest measurement of vinegar. I can then break it down into calories, daily requirements and vitamins and make sure that I am getting most of the necessary elements that I need and can hopefully over time need fewer supplements and maybe my body can start to heal a little faster. It would be nice to only take two of three medications daily by the end of the year instead of almost ten tablets daily. :) (If you would like to have a basic checklist for your daily physical intakes in both elements and major needs such as fat and protein, you can go here and see the one that I am using. Its been quite useful to me!)

Along with more awareness and a renewed concentration on my diet and food, I also want to try to create more balance in my life... maybe become more mindful on my thoughts, activities and take more time to visualize he future and what I would like to accomplish. I think I have allowed myself to fall into a little bit of a rut in both attitude and behavior... letting life buffet me along in its wake and not struggling constantly to stay focused on the most important things: service, friends, family, the gospel. Meeting basic needs and trying to come to terms with my ex's choices as well as school, work and all else has kept me more centered on temporal things and not necessarily things that are the most important over time. I would like to work over the next few months to bring my mind back to a more settled state and to bring my energy back to my priorities... what is really important and what really matters to me. Funnily enough, I think this part of the goal will be the most challenging. Balance and mindfulness has never been a strong suit in my case. But I want to try!


What kind of resolutions have you decided to attempt this year... and what safeguards have you set up to keep you focused on continuing your goal? Please share!

2013/04/29

The Basic 'Daily Recommended Intake' Stats :)

So, as part of my new health and 'rebuild' me regime set up by my doctor a few weeks ago, I have been doing some more research on a few things. Instead of just focusing on the boring (and semi selfish) idea of how much my intake is... then subtract the percentage that was most likely not digested spending on what kind of food it was in... then determining how much more to eat, etc... I have also been trying to sort of learn in my head what foods do have what in them and then multiplying numbers of how many to eat and how to mix them up so I can actually eat a little less. Part of that is to keep the vomiting down and another is to make his whole exercise more of an idea and not so much of what it felt like which was a horrible chore (and one that in some moments, just didn't really feel worthwhile completing) So I have been completing silly games and for your enjoyment... or perhaps your boredom... here are some of the very basic numbers for everyone in their daily recommended intake.

Daily Recommended Intake

Fat 65 grams
Sat Fat 20 grams
Cholesterol 300 mg
Sodium 2400 mg
Potassium 3500 mg
Carbohydrates 300mg
Fiber 25 grams
Protein 50 grams
Vt A 900 ug
Vit B-6 2 mg
Vit B-12 6 ug
Vit C 90 mg
Vitamin D 400 iu
Vit E 30 ug
Vitamin K 80 ug
Biotin 300 ug
Chloride 3400 mg
Calcium 1300 mg
Chromium 120 ug
Copper 2 mg
Folate 400 ug
Iodine 150 mg
Iron 18 mg
Magnesium 400 mg
Manganese 400 mg
Molybdenum 75 ug
Niacin 20 mg
Panthothenic Acid 10 mg
Phosphorus 1000 mg
Riboflavin 1.7 mg
Selenium 70 ug
Thiamin 1.5 mg
Zinc 15 mg

Please feel free to suggest changes or additions to this list if you have information that I do not have and any ideas on if this is helpful to you. It seemed like a nice idea this evening. :)

2012/11/17

The Year of the Cat :)



To the reader: One picture is slightly adult and immodest in content. This is your warning. :)

Exactly one year ago, I received a phone call at 6:30 in the morning from a young women in Ellsworth named Jane. Her call was the culmination of six months of advice and was to change my life a little bit more than I expected... because she brought Morianna into my life.

When I lived in Vegas, I used to do a lot of volunteer work for a an animal shelter called the Ark. It was a pretty large shelter and dealt with the majority of strays that were caught in the city limits. I thoroughly enjoyed some of the new skills that I learns and I was soon one of the leaders in training stray cat to become 'smooshable' - a skill that is needed for many people to choose them for a pet. It was a fun place to volunteer, where I saw some awful and sad things, but I also gained great friends, some of the most wonderful companions that I was to know over the last decade or so, and some neat skills that I figured I wouldn't use again after moving to Maine. (I also gained some wonderful rabbits for my grandfather and a few fun hamsters as well.) A few years ago when I had some spare time and my life was beginning its horrible upheaval, the 'local' shelter in Maine started a thrift store in Blue Hill to raise money and I happily joined its volunteer staff. I tagged items, sold them, and tried to help move items quickly to get as much money as I could thinking of the animals that would benefit by my service since the shelter itself was so far away. At one point a woman waked in and told me about some stray cats that lived behind the Riverside cafe and expressed her concern about their future lives and what could be done. I gave her advice on how to catch them- the slow but almost always successful way- and agreed to pick them up and get them to the shelter after she had been successful.

Six months later, I received a call saying she would try the next day and success! She caught a very terrified gray Persian covered with mattes... and eyes the six of dinner plates (maybe about six months old). Twelve hours later, I picked up my trap full with two slightly younger cats of clear mixed heritage... the spitting image of each other in markings though not color. I happily called the local shelter (also called the Ark) and was very distressed to learn a few hard facts. One is that while the Ark in Cherryfield, Maine is a shelter, they are very selective in the animals that they select- only animals that are healthy and appear easily adoptable as accepted with a donation. As I looked through the resources that I had I found that there is no really good funded organization for strays in this state and so the cats only options became clear. I dealt with them or they would be put to sleep. So I realized that all the cats that so many of us as volunteers and as shoppers thought we were supporting were not the lonely hurt strays we imagined. I still love the idea of the Ark and while think it serves a very useful purpose, I think that my energy needs to be more towards the smaller, less known, and less funded organizations that actually help the most needy and vulnerable... the feral population.

That didn't change my current situation however. I now had three stray cats in various stages of ill health and not even a real roof over my head. I needed to deal with the difficulties of introducing Brock to them slowly and trying to find them homes. In the end, one year later I still have all three of them and they have been one of the biggest blessings that I have gotten in the last year. The first thing I did was set all three of them up in a large dog crate. Their great fear of me was very apparent and I started in on some of the small things that I used to do to gain trust or at least less fear. I waited for a breakthrough and the breakthroughs can be slow (and usually are.) Stray cats that are older than a few weeks have usually had a few really bad experiences, bad nutrition as well as difficulties in their gestation and early weeks. All of these difficulties can cause brain damage, birth defects, disease, etc...

One of the youngest cracked in two days. She is a beautiful black and white female and around 1am she began to wail. Her fear, sorrow and confusion were very evident and I jumped out of bed and fought past the other two cats to clutch her in my hand. With the recklessness of past experience and the joy of the blessing, I held her softly against my bare skin (yes, I don't wear much to sleep) and crooned a hymn with some clicking and slow notes. For an hour I prayed and held her singing and talking softly and soon I was able to hold her and get dressed without a
great deal of fear from her. By morning, I could sit against the wall, warm and well dressed with a still slightly scared animal, but one who was open to learning about me. She became Morianna, my great companion, who would jump onto the bed for a few pats and would happily act kitteny one minute and feral the next. Over the last year, I have discovered a few things. Her health, while sound has been severely affected. She will never be a full size cat and may always be trapped in a 'teenage' body... slightly small and thin. She is not the sharpest cookie that I have ever had and her enthusiasm for fun and adventure can cause her great trouble as she makes the same mistakes over and over again, not learning the lesson the first time.... or the tenth time. :) Her relationship with Maximilian Robespierre
(my gerbil) has grown over time as he has consistently lured her over to the cage and then bitten her. Over time, Robespierre has gotten tired of biting her (or maybe he feels sorry for her or understands her mental limitations) because he now longer bites her and so he will stand up on his hind feet and throw shavings at her or use his hind feet to kick them in her face. Over the year, she has finally learned to sit close... but not too close! Her fear is almost gone... not quite gone, but has disappeared for the most part. But a few days ago, I walked into the kitchen and she did something that no cat that have ever been feral has done to me before....




Just awesome! She is not the smoochiest cat I have ever had, but the blessings she has given me have become more obvious over time. Caring for her and her 'siblings' has allowed me to use my underused skills and has given me some feelings of success in the rest of the failure in my life. When things have become too much, knowing that these guys depended on me for their very lives would push and motivate me to continue forward. When I get off of work, I am excited to come home and say hello to every one. Her brothers are moving forward much more slowly. The gray Persian I have named Smoke for his ability to appear to dissolve into thin air. He has a few problems. Smoke is also trapped in a stunned body and will probably always look like a teenager. He is thin but with his thick hair, he hides it well... He has problems with digestion, but boy, his reflexes are awesome. Give him a few empty studs with no walls and he can get up, jump, and climb up them in 3 seconds tops.
Egg (or Enigma) is blessed with the perfect kitty size. He is the right adult size now and holds his weight well. The only obvious problem that he has is his eyesight. It is poor and his eyes are a bit infected.... not much I can do about it as I can't hold him down three times a day to put ointment in them. All three look forward to my return every day and have even started to play with my hands or feet when I am supine and haven't moved for a while. I am hopeful in the next few years I will have three great companions. They are truly the blessing I didn't expect at the time. :)

What blessings have you gotten in the form of trouble or difficulty? Anything as 'purry' as mine...? :D


2011/09/23

Environmental History: Viewpoints on Native Americans, Europeans and the New World in 1490 part 2

This post is the second part of a series of snapshots and viewpoints between the Native Americans and the coming Europeans in 1491. Please feel free to add your thoughts, concerns and views on these topics in the comment section below! :)

One way to study the history of New England is the most common way which is to study the perspective from the explorers and the reigning government point of view. Another perspective is to look at the history from the standpoint from a colonial settler. Living in the 'new' world was hard. Most colonial settlers had no commercial talents – the majority of people came to this world to flee religious persecution, to find land and wealth, or to even try and escape punishment or the gallows for misdeeds such as murder and have a fresh 'start'. Much money and wealth could be made by cutting down trees and shipping the by-products and the collection and shipment of fish and other natural resources. However, many settlers had to learn that money can not be 'eaten' and cannot be used to purchase food where none was grown. The major commodity for making money was through trees and wood products- masts, casks, tools, lumber for construction, barrels, etc... This created the incentive of selling all the available resources leaving none for yourself, your family or your community. From the settlers point of view, the land was a God given right, a place of hardship and work, but a place of potential- a new world of wonders and great fertility.

Another way to study the history of New England is to study it from the perspective of the beaver. In the world that the beaver inhabited before the arrival of the Europeans, the beaver was a king. It manipulated the physical environment more than any other animal in the continent... besides us. :) Through the efforts of the beaver, many trees were felled or drowned, soil erosion was controlled as the water table rose, new homes are created for animals and fish, and new meadows would develop over time. Beavers had been on this continent for millions of years, and live building dens and traveling over land and water. They are difficult for their predators to catch and the life they set up for themselves and their progeny was quite successful. The arrival of the Europeans found an animal quite spread out and in control of its land. Unfortunately for the beaver, the fact that their fur imitated a type of hat manufacturing already in existence in Europe created the incentive to kill the beaver after if was discovered by the new settlers. In humans, the beaver found the ultimate apex predator who could chase them out of the water to kill them, had a great incentive to do so, and would do so at will. Do to the economic inequality between the Europeans, the trade desires between the Indians and Europeans, and the profit margin of upwards of 2000% on the fur, beavers suffered horribly. It is believed that only the laws that sprung up in time saved the beaver from extinction at the time that they were hovering over the precipice. The beavers lost their land, safety and even the possibility to survive without the intervention of the same species who had brought them to near annihilation. The difference between these two histories in some ways is plain. It can certainly be said that the beaver's history in some ways mirrors the history of the Native Americans- both groups had made themselves comfortable and relatively at peace and in harmony with the land... the coming of the European not only spelled the near annihilation of both groups but also their loss of land, food, harmony and peace.

The relationship between Blacks and Indians in the colonial South is a bit complicated. Both Blacks and Indians could and had been enslaved by the white Europeans, but the rules of bondage that were held in the laws were interpreted more harshly for blacks. Many Indian tribes accepted runaway slaves into their tribes and intermarriage was acceptable in most of these cases. However, many Indian tribes would turn in runaway slaves and would get benefits and rewards for doing so. In some cases such as the Seminole tribe, Indians would also own blacks as slaves and at the end of the civil war, some tribes had to actually be forced to free their slaves. Europeans would in some cases cause problems between both of these groups by suggesting to members that the other group was working against them; i.e. Indians would be told that Blacks were working against them, etc.... Some sources suggest that working to cause and develop racism in Indian tribes against African Americans was part of the European government public policy. Europeans tried to stop the flow of runaway slaves to Indian tribes and even signed treaties with some tribes with the agreement that these tribes would return runaway slaves- most who signed did not return the runaway slaves. The reality that Indian tribes welcomed runaway blacks into their folds for the most part caused President Andrew Jackson to fight and push the Indians out of the land we now call Florida as so many blacks were escaping from Georgia and living with Indians there. Some of the ways that these groups tried to deal with their conditions was to hold tight to their cultures (although some groups allowed forms of assimilation), some grew foods from their native lands and others tried to find other ways to find peace with their situation. Some ran away, assimilated, or found justification in exploiting others like their European counterparts.

There are a few differences between an organic and an inorganic economy. An organic economy consists of natural resources such as wind, water, animal and human labor. Inorganic economy consists of iron ore, charcoal, etc... In many instances the resources that make up an organic economy as more easily expanded and grown that those that govern the inorganic economy. Human labor is renewable through rest, importation of servant, slaves and explorers. Wind and water are abundant and while less controllable than human labor, they can be created, collected, and harnessed to squeeze all the resources out of them. Animals can be bread, imported and even trained fairly easily. However, sources such as iron ore are not quickly duplicated. Iron takes a long time for nature to develop and charcoal can be made, but it takes a lot of 'waste' or resource usage to create a small amount of charcoal. So an inorganic economy is a riskier proposition- you risk the loss of the economy when resources run out, if you do not have a strong organic economy you risk starvation, etc... The Europeans focused so much in some cases on the creation for wealth through inorganic economies that they had to buy or steal food from the Indians to survive and some laws were passed in placed requiring the growth of grain if you participation in an economy that did not actual create food. Learning about this phenomenon was really interesting because I was a little shocked that people would 'forget' or be unwilling to waste their time growing food... but would want to eat it later. In many ways we have that same economy today where people are so separate from the growing and making of their food... and farmers can be quite poor. In many ways we still 'despise' this labor even as we eat from it.


The importance of Christopher Columbus's report to Queen Isabella cannot be understated. His report of a new land filled with the potential converts to the Christian religion, gold and other riches, but most importantly.... land for the taking after conquering was staggering and exciting. While this news was important to the Queen and to Spain, the rest of Europe was desperate as well and it was only a matter of weeks before the letter that Christopher Columbus had written to the Queen had been translated, copied and traveled throughout all of Europe by other travelers and pilgrims, traders,and armies. Soon other countries were arming ships to head to the new land with people who had nothing to lose and land and a life and riches to gain in the new world. Soon Spain and the rest of Europe were on their way to conquer the Americans. Spain first, and when England had fought and beaten the Spanish army, the English came and started their own settlements. Other countries such as France and the Dutch soon followed.

Until the arrival of the Spanish, horses were not an animal known to the Americas since the ice age. However, the Spanish brought them in abundance to the Americas to aid in their conquest of the native populations and it is thanks to the horse that Pizarro and the Spanish conquered the local populations in such a small period of time (the European's disease so also be thanked, but I digress :). As some horses escaped and became wild, a new breed of horse was developed that we now call the mustang. This breed became extremely numerous and they populated the land across the continent- the horses do not just stay in the 'conquered' lands. These large groups of wild horses changed the way that the Native Americans lived in a dramatic way. Horses gave the native populations new ways to do almost everything. They could fight, hunt and travel on horses and this 'blessing' transformed their lives. Some tribes become more nomadic as moving farther distances is easier and possible and horses became a new part of the Indian's culture and lifestyle. It seems almost rare to hear about the culture of Indians and not hear about the horse. The horse becomes a symbol of the Indian's culture and life to the Europeans and their future progeny... even though the history of Native Americans is thousands of years long and the history with the horse is only a few centuries.

Pigs were brought from Europe with the explorers and they were a blessing to these non-native people. Pigs are prolific, small, not too picky about food, easy to care for and look after themselves. Some pigs were let loose into the 'wilderness' on purpose- with markings on their ears to show ownership- and then were hunted as needed by their European owners. This way their owners didn't have to care for them and just collected their property when needed. As the Americas are conquered by the Spaniards the pigs help the conquerors by attacking and eating the native's crops of corn- they competed with Indians for the Indian's food. Native Americans do not fence their fields and so wild pigs were able to eat the small shoats and growing crops of the natives. (Between pigs and the entitlement felt by the Europeans that they could take the native's seed corn whenever they wanted to, the native groups must have felt quite trapped and desperate which explains some of their aggression towards the incomers. In a few generations there are tens of thousands of the wild pigs which become more aggressive and develop tusks... and become a serious and daily problem for the Native Americans.

The Europeans reacted to the seemingly endless supply of trees and fish with joy and greed. Europe was desperate for both wood and fish and the 'new world' seemed to be overabundant and unending in these resources. The land is describes as having rivers with more fish than water and trees that are so numerous that a squirrel can go from the north of the country to the south without ever touching the ground. The newcomers see it as their 'duty' to tame the forests and civilize the land for God. So the forests are cut down for building and 'needs' for not only this new land, but the lands of Spain and Europe as well. Fish is harvested as if there will always be an overabundance and it took only 200 years to over-fish the Americas. Wood is taken so quickly that some areas in the Americas are literally denuded of trees – and this 'new world' begins to look like the land that they left. For the settlers, someone who owned land would be able to sell the fish for money or other goods creating wealth- and since the land wasn't owned, the land's resources cost nothing. I think it is safe to say that both wood and fish were harvested with only greed and need in mind and not conservation or with the thought that the resources might potentially be limited. Both of these resources with be overused and run low... and were probably a factor in the fight for independence from the European powers... it would allow those that lived in the Americas to keep more of the resources to themselves and not have the largest share (or what was left) travel across the seas.

The animals that were brought over from Europe such as the horse and pig changed the landscape of the American continent in many ways and the arrival of women and their animals also create great change. Women bring the way of life that they are used to in Europe which included plants such as wheat, barley, fig trees, olives, bananas, other fruit trees, etc … and animals such as goats, chickens, sheep, cows, etc…. Through these passengers that travel to the America's, other 'tagalongs' such as weeds like dandelions and European insects (including bees) arrive and start to populate the environment. With all of these changes, the Americas and it's land literally fall under an environmental revolution as the land becomes a mirror image of the European lands that these people have left behind. The land is invaded by all of these animals and new plants and the land is changed through the trampling and domination of the new animal population- in the end, the settlers do not have to tame the land- they practice environmental imperialism and conquer the land itself and bend it to their will and cause death, destruction and sometimes extinction to the native flora and fauna. One quote states- “livestock and grains changed this world into a true New England.” The land is forever changed and looks nothing like it did before the Europeans arrived.

The new discoveries of resources in the American's brings a demand for luxury goods that are purely American products. Fur and other 'hide' products become in high demand and some animals (such as beavers) are hunted almost to extinction... (But I bet everyone in England and some of the other European countries look very fashionable in their fur coats and beaver hats. :) The land is cleared for gardens and orchards/plantations and the demand for fruit from the 'New World' is high. Sugar and tobacco (the luxury goods with highest demand) were also desired luxury items which are shipped in large amounts to Europe. To satisfy the large demand of these products in Europe, huge plantations or large mono-cultures would stretch over enormous swaths of man and African are captured and forced to work these huge areas for the profit of the Europeans. These African slaves were needed as the native population could not really be enslaved – too many of them had been killed or died out from disease. The downside of growing sugar and tobacco is that they really can not be eaten (for nourishment and health) and these plants tend to rape the soil of all it nutrients. So growing these products in many ways required the process of slavery and the loss of forests as more land had to be cleared to grow these crops when current fields were no longer fertile. The upside is that sugar tastes really good... sorry, couldn't help that comment. :)

The discovery of the potato takes a few centuries to really take hold in Europe, but when it does it becomes a necessary and needful food item for the poor as a healthful and nutritious product. Potatoes are introduced to Spain and from there to Europe and it is embraced in Ireland. Ireland is constantly short of food for its population due to bad land, wars, exc... The potato is easy to grow and has less difficulty in war time of being burned and destroyed and it becomes the crop of choice for this country. The population in Ireland will more than double due to the potato and other town in Europe with explode due to impact of this easy to grow tuber. The fact that potatoes also have a goodly amount of nutrients including vitamin C (which helps prevent scurvy) made them an indispensable food for a moving and financially strapped population.

The impact that the diseases that were brought from Europe had on the native populations was nothing short of devastating. Conservative death estimates suggest that around 50% of these native populations died, but it appears that the estimates that suggest death numbers are over 90% mortality may be a lot more accurate. Historians are still trying to discover all the diseases that were spread and to grasp an clear and accurate mortality number, but we are sure that one of the diseases that caused such devastation was smallpox and because the virus was so strong and traveled easily,
many populations of native tribes fell to the disease and death without ever meeting any of the Europeans who originally brought the disease to their lands. Another disease that is know to have causes large scale death and destruction to the Native Americans was influenza. Neither of these diseases was known in the Americas before the arrival of the Europeans so no animal or person was immune from these diseases and had little to no defense. As the Native Americans fall sick, perish and their civilizations fail, the Europeans give thanks to God and see the death/destruction of the natives as a blessing and a mandate from God; that the land is theirs to tame and occupy, that the natives were sinners, etc... and not worthy of the land, and that the land is a gift from God for them. These thoughts and prejudices allow Europeans to see themselves as the true owners of the land and to see themselves as better and more worthy than the native populations. These viewpoints allow the exploitation of the land and the European settlers to be justified in their minds as right and appropriate... and not greedy and unrighteous. It allows them to look at the natives as label them savages and other forms of animals - not actually human beings like unto themselves (and God's image)

2011/04/26

My Nutritional Analysis: Improvements and Needs

For three days, I tried to write down everything that I consumed... from water to cereal to the stray piece of candy that I 'borrowed' from my son's Easter Basket. :) After combining the data I came up with the figures at the bottom of the post.

I will say that I found a few things about the figures a little shocking. One of which was I hadn't really realized how many meals that I have been skipping or just not eating until I was forced to look at what I was writing down. And I guess that the stress and sorrow in my life has really started to overwhelm me because I truly believe that these totals are right. I looked over the days and realized that I had been tallying things correctly and I really had eaten less than 1000 calories a day for those days. I am disappointed to say that I do not currently think that these particular days are at all abnormal for my eating habits right now. I am glad that when I am eating, I am eating good things so I am getting a bit of the stuff that my body needs, but I am clearly not getting enough. And in times of stress I should clearly be eating more... not less. (I will admit that I thought about cheating and trying to find some cans so that I could add their totals on to the correct ones and not look so bad, but I really felt like that was cheating and if I didn't want to look pathetic, I should shake out of my funk and start eating right to begin with.)

For Day One, I should have had at least 1000 more calories. I didn't have enough carbs or protein and only reached about 50% of the daily guidelines. However, that isn't too bad considering that I only ate about 50% of the calories I should have eaten. Fats were a little high (I had some salmon pate on crackers and so that brought those numbers up to the higher levels, but that is unusual enough that I am not too worried about my fat intake. For brevity’s sake, almost all of my vitamin intakes were either too low or just non existent... in fact, I either didn't consume any of the needed vitamins or minerals or I consumed less than 50% of them with one exception: sodium. In that particular mineral I was in the high range and over the daily recommended requirements of less than 2400 mg.

For Day Two, just for variety I ate even fewer calories at 710- unfortunately I must confess that all three of these recorded days were in a row and may explain why I feel tired and fairly shaky constantly. I don't tend to feel hungry however. I consumed less than fifty percent of what was recommended in calories, carbohydrates, protein and most vitamins and minerals- the two exceptions are folate and iron which I did hit 100% percent on (a bonus?). Many nutrients I didn't consume enough of to have a percentage to write down.

For Day Three, I ate a few more calories and I did eat a lot of the necessary nutrients in the one meal I consumed- 3 cups of spinach and feta salad. I still didn't eat enough calories, carbohydrates or proteins. For calories, I consumed a whopping 763! :) I was still low on several vitamins, but at least the numbers were low... and not non-existent! I only hit the appropriate RDA for folate and vitamin B12, but three vitamins I was pretty much off the charts on in the upper ranges: vitamin K with 291 micrograms, riboflavin, and to really overdose myself... over 6000 micrograms of vitamin A. Luckily, I have been so low on vitamin A that my body hopefully stored some of this for future expenditures and needs.

On these days, I got at least ½ hour of cardiovascular exercise: once was carrying food boxes quickly up and down the stairs. The other two were walking quickly to get to work. On these days I was also quite active in physical movement- I spent the mornings volunteering and the afternoons and evenings playing with my son. Then I tried to squeeze in some homework before I collapsed into bed. Hydration was adequate at between 6-7 glasses a day of water and several ounces of juice. So a few things have changed over this semester. I have been able to increase my exercise and to become more consistent with it. I have been watching what I eat a little more than I have in the past and have tried to afford a few 'fresh' things-hence the spinach salad. I have worked at trying to have more variety in my food and I have been fairly successful with that. So, while the vast majority of food that I eat is still based on beans and rice, I have been able to supplement by adding more vegetables, fruits and condiments such as salsa, sour cream and coconut milk. I think that has been very beneficial in the sense that I think I am getting more of the minerals and vitamins that I need. I think that I have learned to be more mindful of what I eat and how I eat it, even in my limited circumstances. I feel like I have had the opportunity over the last few weeks to understand how my body works and what it needs and I think that understanding has helped me to develop a better mindset about taking care of myself. It is obvious from my analysis however, that I need to do more than change my mindset however... I need to make more physical changes to use the information and resolve that I have developed over time. Habits are not something that can easily be broken with mental effort alone. You must use your mental energy to focus on working toward physical changes... and only after the physical changes have lasted more than a month can you truly be sure that you have changed your habits. Even then, you must work to keep the change as it is so much easier to fall back into bad habits then it is sometimes to keep the good habits that you have formed.

A few other habits that I am working on changing is the 'supplement are always good for you' brain-set I had when I started this class. Understanding that careful consumption will get me what my body needs and actually taking the time to really pay attention to my food I think has already started that change. It wasn't really a surprise to me that the one day that I consumed the most nutrients/vitamins/minerals, etc... was the day that I consumed fresh food and not canned. It was also the day that I added a small amount of dairy and seeds to my food. I made an appointment to speak with my doctor about whether I 'need' to take as many supplements as I am if my body is now more 'healed' and able to absorb the nutrients that I eat more fully. It was a great conversation that took over half an hour and we decided that I should stay on two of them (I probably will be on one of them for life), but we could see about removing the others after a medical procedure to see how well I have 'healed' my digestive track. I have been working on increasing fluid intake and I have for the most part seen an improvement in that as well. I think the most important thing that I have learned this semester is that eating well and taking care of yourself is truly a journey that must be taken. Consumption is almost always easy, bu whether the consumption is worthwhile takes thought, introspection and knowledge. Thank you so much for the opportunities that I have been given his semester to become more mindful, introspective, and to use the knowledge that I have gained to work towards making myself a healthier person. :)


Day 1 -
Calories: 890
total carbs: 136.5 g
dietary fiber: 21 g
sugars: 26.5 g
saturated fat: 15.5 g
poly unsaturated fat: 3 g
monounsaturated fat: 0.5 g
cholesterol: 60 mg
protein: 27.5 g
vitamin A: 380 micrograms
Vitamin B12: 1.5 micrograms
Vitamin C: 9.6 mg
Calcium: 580 mg
Iron: 7.56 mg
Potassium: 1055 mg
Sodium: 2850 mg

Day 2 -
Calories: 710
total carbs: 100 mg
dietary fiber: 7.5 g
sugars: 23 g
saturated fat: 8 g
poly unsaturated fat: 4 g
monounsaturated fat: 2 g
cholesterol: 35 mg
protein: 13.5 g
vitamin A: 710 micrograms
Vitamin B6: 1 mg
Riboflavin: 0.83 mg
Niacin: 10 mg
Thiamin: 0.75 mg
Folate: 400 mg
Vitamin B12: 6 micrograms
Vitamin C: 96 mg
Vitamin D: 180 mg
Calcium: 710 mg
Iron: 18.72 mg
Magnesium: 16 mg
Phosphorus: 60 mg
Potassium: 680 mg
Sodium: 1490 mg
Zinc: 7.5 mg

Day 3 -
Calories: 763.7
total carbs: 23.7 grams
dietary fiber: 2.83 grams
sugars: 4.1 grams
saturated fat: 10.5 grams
poly unsaturated fat: 6.93 grams
monounsaturated fat: 8.32 grams
cholesterol: 610.25 mg
omega 3: 298.4
omega 6: 6372.85
protein: 26.82 grams
vitamin A: 6001.25 iu
Riboflavin: 0.41 mg
Niacin: 1.37 mg
Thiamin: 0.1 mg
Folate: 434.2 micrograms
Vitamin B6: 0.55 mg
Vitamin B12: 0.75 mg
Vitamin C: 16.8 mg
Vitamin E: 7.6 iu
Vitamin K: 291.5 micrograms
Calcium: 323.85 mg
Iron: 6 mg
Magnesium: 303 mg
Phosphorus: 389.9 mg
Potassium: 595.7 mg
Sodium: 1200.2 mg
Zinc: 3.6 mg
Choline: 330 mg
Betane: 330.8
Selenium: 56.9 mcg
Panthothic Acid: 3.17 mg
Manganese: 0.9 mg

2011/03/18

Vitamins- Differences, Needs and Supplements


Here are a few ideas and answers on some of the most well known vitamins.....

As consumers, we need to be careful about over consumption of fat soluble vitamins.
Fat soluble vitamins are not as easily excreted in the urine or removed from the body as easily as water soluble vitamins. Almost anything we drink can be broken down into H2O… and many foods have water as a by-product from the digestive process. Fat, or lipids, is a very different story. Most individuals tend to try and limit their fat intake in our diet and so if we get fat soluble vitamins through food consumption, but we do not eat enough fat to ‘process’ or consume them then we could not only have the problems of poor absorption – which can cause symptoms of deficiency- but also problems with toxicity as well. Some can be stored in the body in small amounts (mostly in the liver and other fatty tissues.) These vitamins are able to be stored for longer periods of time increasing the chance of toxicity when these vitamins are consumed in excessive amounts. Water soluble vitamins leave the body more quickly and are very little are stored for future use.

A carotenoid is a pigment and the pigment materials that are found in fruits and vegetables- usually the colors range from yellow to orange to red (they can only be found in plant products and some fungus and bacteria- not in animal products with the exception of egg yolks and butter). I think one of the easiest ways to tell if a fruit or vegetable has plenty of carotenoids is to simply look at its color…. Although some green vegetables are high in carotenoids as well. Some examples of high carotenoid foods are asparagus, broccoli, carrots, lettuce, spinach, squash, sweet potatoes, apples, oranges, bananas, peaches, tomatoes and corn.

Vitamin D functions primarily as a hormone- not simply as a vitamin. As a hormone, vitamin D is used to regulate calcium in the blood and the cells of the body as well as bone metabolism. It helps to regulate the absorption of consumed calcium and phosphorus from the intestines and how much calcium is deposited into the bones. My first answer to the question of who needs vitamin D is everyone! My physician told me that anyone she tests tends to be low and needs to take a supplement (we do live in Maine however, which can be a risk factor due to location.) A few risk factors that help a human being to be low in this vitamin/hormone are: skin color (dark skin can block sun exposure), season (northern climates in winter get less direct sun exposure and fewer hours of it), time of day (less direct sun exposure) and age (the ability to get/process vitamin D through the skin becomes more difficult with age.) If you wear sunscreen over 8 SPF than you are also at risk and individuals who spent little time in the sun are very much at risk as most of the vitamin D that our body uses is absorbed through the skin and not from diet.

Vitamin E has a few benefits that are fairly important. As an antioxidant, vitamin E helps form barriers between target molecules and other compounds wishing to ‘steal’ the electrons of the target molecule. The antioxidant will stand between the two compounds and willingly give up some of its electrons or hydrogens to the compound attempting to commit theft and protect the target molecule. Free radicals is the name for some of these compounds that steal electrons. Free radicals have ‘free reign’ when the body doesn’t have enough resources like vitamin E to protect cells. When a free radical steals electrons from other cells, the cell’s DNA is altered and the cell is unable to work the way that it is intended to do so. The cell could be injured or it could simply die. While exposure to free radicals is an essential part of life, exposure to huge amounts is not and doesn’t tend to be healthy.

Individuals who are more likely to have higher physical activity than the general population need a few higher amounts of some vitamins. One of them is vitamin B-6 as this vitamin is needed to process glycogen and protein for full metabolism… and people who engage in more physical activity are more likely to need more protein for energy. Thiamin is also needed in higher quantities for people with higher physical expediency because it helps to break carbohydrates down into energy and also certain amino acids. Folate is especially important for pregnant woman as their body needs the folate, but not enough folate can cause birth defects such as neural tube deficits (and for just general knowledge to women in this class who do not know… when you get your blood work done for your pregnancy and you are told that it is off and you might have a neural tube problem with your fetus…. Take a deep breath and smile- more than 90% of these results are wrong and having a due date that is one or two days off can give you a false positive… as well as a few other things. Yes make sure you are getting what you need especially if you are trying to get pregnant, but don’t stress for days over your blood test until it is confirmed by ultrasound. There is no reason to suffer that way. : )

There are a few reasons that individuals need to take supplements or multi-vitamin pills... but for the most part, the average person gets everything that they need from their diet. That of course depends on whether they are eating a good diet. In the end, I think that one thing I have learned is that the phrase ‘everything in moderation’ is really true. You can have too much of a good thing… and a virtue can become a vice if focused on too intensely. Vitamins and minerals appear to be the same way. One line that really stuck out to me during my readings was that dietary supplements might be necessary if you "don't eat well or consume less than 1,600 calories a day". Supplements can help with not eating well by adding missing nutrients, but I don’t think that supplements can give us good amounts of some things like fiber nor can supplements usually taste good. I would rather enjoy broccoli with a little bit of Ranch than whole foods in a pill. I think that would be so much more enjoyable. : )

What do you think? How do you eat?

2011/03/06

Brief Thoughts on Protein and Amino Acids


There are 22 amino acids that are available for human consumption and nutritional needs (that are known). Eight specific amino acids are essential- that is the body cannot produce them itself from other materials . As these cannot be synthesized, we must for optimum heath consume these amino acids in food. (These essential acids are called: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, serine, threonine, tryptophan, and valine.) The non-essential amino acids are still needed and are very necessary in the diet- the name is a little bit of a 'fib' in my opinion. The different between 'non essential' and 'essential' amino acids is simple- the body finds them all essential and needs them for optimal health, but the non-essential amino acids can be made by the body if it gets enough raw ingredients from food. Over the last few years there has been a new category tentatively added called 'conditionally essential'- amino acids that can be synthesized and are not normally required to be eaten, but must be supplied for certain populations whose bodies so not synthesize enough for the body's needs; conditionally essential amino acids are arginine, cysteine, glycine, glutamine, histidine, proline, serine, and tyrosine. All of these amino acids can be found in protein... which is why we need to have some protein in our diets. Protein also is the only food that provides nitrogen which we need as well.

When you don't consume enough of the essential amino acids over an adequate period of time and/or do not consume enough of the rough materials to make the 'non-essential' ones... then illness can result. Some very common symptoms of these deficiencies can include fatigue, allergies, loss of memory, and even heart disease. Some diseases, such as phenylketonuria, require the sufferer to avoid one particular amino acid which makes other amino acids more essential for consumption (As it removes some of the extra building blocks that the body would use to synthesize the necessary amino acid.) And, like any good thing, too much of certain amino acids can cause toxicity and illness: methionine, cysteine, and histadine. Also, imbalances can be caused when too much of certain amino acids are consumed and then complete for the same transporters as other amino acids. This can help make too much of one amino acid available... while not allowing enough of one particular one to be available. It seems that the best way to make sure that you are getting the amino acids are to eat whole proteins in vegetables, beans, meat and fish- other products such as protein shakes may not provide the amino acids needed even if they do provide adequate protein.

There are several vegetables that are high in protein and as I do not really like meat, I think I should fill my diet with more of them. I do eat a lot of beans and legumes and it appears that some of my favorite vegetables are protein rich as well. I also use hemp seed protein in drinks which has omegas and other stuff in it. I think that a great way to have a lot of protein is to eat a lot of green leafy vegetables and beets and add some meat every few days- preferably fish. (At least that is my preference!) And if the vegetables are raw or steamed they would have less fat as well.

So, do you get enough amino acids? And if you are getting enough protein... are you getting too much fat? Are you getting enough variety? Let's discuss! :)

2011/02/12

Carbohydrates and Fiber - My Personal Analysis :)

So I took the time this week to look at a few things about nutrition. I looked at my fiber content and how much sugar I consumed on my 'recorded' day- as well as total carbs which of which both fiber and sugar qualify. I also took the time to look at why fiber is important in the diet, why we really need carbohydrates in our diets, and why some people are intolerant of milk products.

So when I did 'rate your plate' two weeks ago, I found that I had eaten 233 total grams of carbs. (I also mentioned in a earlier post that I had been low on many important vitamins.) I easily made the RDA of 130 grams of carb intake. (almost doubled it in fact). When I did the math, I found that 52% of my calorie intake was from carbs which was a little less than the 60%- which is the 'goal'. A few ways to improve my intake would be to add more fruit to my diet as well as bread products. I will admit that the bread products are hard because of my allergy to wheat. There are ready made bread products out there for the wheat challenged, but at the risk of sounding like I am complaining- they are expensive! So I try to make the stuff myself as it is a lot cheaper and so maybe I need to find a way to make more... or think of something else...? :)

My fiber consumption I think was pretty good for an American at 29.5 grams... but I still barely made the minimum of 25 grams. Adding more fruit would help with that along with beans. Luckily both are foods that I like and so I just need to really examine and think about how I can change my thought processes and the 'habits' of eating... which I have been working on the last few weeks. I have managed to add more fruit to my diet and I should look at adding more beans. I also want to take the opportunity to do the calculations again after recording a day later this month and see how much better I am doing... or worse ;)

My total sugar intake was 49 grams. That is pretty good, especially since most of that sugar was in fruit that I ate and I can't imagine that I should quit fruit to lower my sugar consumption. I allow myself a few cookies a few days a week and I could look at cutting those out, but I think if I do not feel treated every few days... then I will just crave and crave. Maybe I can look at a couple of cookies and add milk instead of a few cookies with no milk...? Am I making excuses?

Carbohydrates are the body’s main form of energy. As I haven't eaten breakfast yet, I am feeling a little weak and slow, but eating should get me going again. Everything that we do requires energy- breathing, twitching, thinking- even eating requires the expenditure of calories in the work for more calories. Some cells prefer energy from carbohydrates, such as the brain, nervous system, muscles, and red blood cells.... so these areas are directly affected by a low carb diet. If you do not eat enough carbohydrates, the liver is forced to break down protein into energy, a process that over time can affect all of your bodily systems. Carbohydrates are readily acting and fast available fuel for cells- they do not require oxygen to break them down and in most cases are already available as soon as they enter the small intestine.

Fiber is so important for our diets for many reasons! One of the best reasons to eat fiber is so that you do not get constipation. Fiber helps the digestive system keep everything moving and makes it harder for the system to get clogged up. Clogging the system over time cane cause all sorts of complications from cancer to colonic impaction to hemorrhoids from straining to push. Of course, fiber removed the benefit of keeping reading literature in your bathroom as you will not have long to read! :D Some forms of fiber are thought to lower the 'bad' cholesterol in your blood as well as inflammation of the blood vessels- a doctor told me once that he dreams sometimes of little bits of oatmeal acting like scrapers on your blood vessel walls removing plaque- but I have no idea if that is true or his thoughts only... although oatmeal in the store has the heart friendly label on it. Foods that are high in fiber can also help with weight loss and you can feel full without eating as many calories... and fiber pretty much goes 'right through you'. Fiber can help lower blood pressure as well as makes it harder for the body to have 'spiky' blood sugar- sugar is processed more slowly as so would form a mound in measurement, not a peak... does that make any sense. Mounds will help you to eat better because you will not have huge dramatic spikes in your blood sugar which will make you hungry- I guess this is another way of saying that fiber helps with metabolism. Fiber will also act as a scrub brush and try to keep moving impurities and toxins out of the body before they sit and then enter the system. You can thank fiber for helping your child eventually remove the ring or the coin that they swallowed.

Some people are unable to tolerate high milk intake because they are lactose intolerant. Lactose is the sugar found in milk and without the enzyme 'lactase' to break down the sugar, the lactose causing pain, gas and abdominal upset- to say the least. Your risk of lactose intolerance varies depending on your race-and therefore your genes. When looking at large groups Asians, South Americans and Africans are most likely to have this difficulty- the book mentions all of these groups as well. I believe that those of Mediterranean descent are likely to have this problem as well- I heard that in my paramedic classes, but I didn't look to see if my brain was foggy or not before I put that here! Many milk products such as yogurt do not have a lot of lactose and so they can be tolerated by many and used to help provide the calcium needed.

I am really having a pretty fun time studying about how nutrition works... and I hope that some of this information is useful to other readers. Is any of this new to you? How would you rate the way you eat... based on some of the information above? Do you get enough fiber...? Too much sugar...? Please share!

2011/01/16

Where I should be... and where I am at- Nutritionally Speaking



So this semester I am taking a nutrition class. One assignment was to write down where nutrient, vitamin and mineral wise I should be... and then after recording an average days worth of food and breaking it down to see how I fit. I did this without adding in the multivitamin that I am fairly bad at remembering to take. Am I eating what I need on an average day or not? (I am sticking with the basics and not adding phytochemicals, etc...)

I am a 36 yo female, therefore I need for good health.....

700u Vitamin A
75mg Vitamin C
5u Vitamin D
15mg Vitamin E
90u Vitamin K
1.1mg Thiamin
1.1mg Riboflavin
14mg niacin
1.3mg Vitamin B6
400u Foliate
2.4u Vitamin B-12
5mg Pantothenic Acid
30u biotin
425mg Choline
1000mg calcium
25u chromium
900u copper
3mg fluoride
150u iodine
18mg iron
320mg magnesium
1.8mg manganese
45u molybdenum
700mg phosphorus
55u selenium
8mg zinc

That seemed fairly easy to come up with. So I recorded my food for the day... and this is what I came up with....

Total calories - 1776
Total carbs - 233 grams
Total fat - 50 grams
Total protein - 53 grams
Total sugar - 49 grams
Sodium - 1449 mg
Potassium - 2163 mg
Fiber - 29.5 grams
Vitamin C - 110.2mg
Vitamin A - 956u
Vitamin E - 5.6u
Iron - 10.84 mg
Calcium - 140 mg
Thiamin - 0.19 mg
Riboflavin - 0.428 mg
Niacin - 9 mg
Foliate - 74.2u
Phosphorus - 486 mg
Magnesium - 133.8 mg
Zinc - 10.05 mg
Vitamin B6 - 1.16mg
Vitamin B12 - 2.5u

Not a good report, really. Yes a few things were high or close to target, but egad.... everything else was low or absent entirely (twelve were completely absent). One thing I can do- I think I will get better about taking my vitamins. I did a fairly good job at following the pyramid too, but vegetables were lacking. Fruit was great as I got five servings of that and beans 'count' as veggies, but I am clearly missing a few things that I am supposed to have... which shouldn’t be a surprise with my food allergies. This list also doesn't take into account essential fatty acids and other very necessary nutrients. It look like if I try and pick up a green veggie everyday and my multi-vitamin I will be closer to where I need to be. For those of you foodies out there, what else can I do?

And to pick on my readers... how are you doing in this regard? Can I challenge you to write down your food for the day and try and figure out where you are- I am willing to help! :)