Nutrition Chart

My favorite and easy lunch is brown rice, black beans, kale, and tomatoes in a wrap.  It has a ton of vitamins that we need!  Here's a table of the vitamins and minerals that we need, why, where to get them, and signs you need them!  Room at the end to add in others :)

Vitamin	Good for	Foods	Signs You Need It
Vitamin A	·         Vision ·         Immune and Inflammatory systems ·         Cell growth ·         Reproduction	Sweet potato, carrots, spinach, kale, hearty greens, bell peppers, tomatoes, cantaloupe, papaya, oranges, grapefruit, asparagus, watermelon, apricot, green beans, parsley, broccoli, celery, plums	·         Visual impairment ·         Dry eyes ·         Eye inflammation ·         Rough/dry skin
Vitamin B6	·         Nervous system ·         Sugar and starch breakdown ·         Metabolism ·         Inflammation	Garlic, tuna, cauliflower, cabbage, asparagus, broccoli, hearty greens, kale, green beans, cod, tomatoes, turkey, salmon, leeks, sweet potato	·         Fatigue ·         Anemia ·         Eczema ·         Convulsions ·         Seizures
Thiamin – B1	·         Energy ·         Nerves and muscle activity ·         Heart function	Tuna, sunflower seeds, black beans, dried peas, green peas, pinto beans, lentils, lima beans, sesame seeds, oranges, grapes, garlic	·         Loss of appetite ·         Pins and needles sense ·         Numbness in legs ·         Muscle tenderness, especially in calves
Riboflavin – B2	·         Protects oxygen damage ·         Energy production ·         Maintain B vitamins	Yogurt, soybeans, spinach, tempeh, almonds, green peas, collard greens, celery	·         Sensitivity to light ·         Tearing, burning, itching around eyes ·         Soreness around lips, mouth, tongue ·         Peeling skin around nose ·         Cracking of skin around mouth
Niacin-B3	·         Cholesterol ·         Blood sugar ·         Process fats ·         Genetic processes	Chicken, tuna, halibut, lamb, salmon, spelt, sardines, peanuts, asparagus, sweet potato	·         Generalized weakness ·         Lack of appetite ·         Skin infections ·         Digestive problems
Pantothenic acid – B5	·         Turns carbs and fat into energy ·         Stress ·         Healthy fats	Avocado, yogurt, mushrooms, corn, sweet potato, cauliflower, eggs, broccoli, collard greens, celery, sweet potato	·         Fatigue ·         Listlessness ·         Weakness ·         Numbing/tingling/ burning/shooting pain in feet
Vitamin B12	·         Red blood cells ·         Anemia ·         Nerve cells ·         metabolism	Sardines, salmon, lamb, shrimp, halibut, scallops, yogurt, cod	·         red, sore tongue ·         tingle/numb feet ·         nervousness ·         memory problems
Vitamin C	·         Prevents free-radical damage ·         Lowers cancer risk ·         Regenerates vitamin E supply ·         Iron absorption	Papaya, bell peppers, strawberries, broccoli, pineapple, brussels sprouts, kiwi, oranges, cantaloupe, kale, apples, asparagus, celery, watermelon, plums, grapes, sweet potato, garlic	·         Poor wound healing ·         Frequent colds/infections ·         Lung-related problems
Vitamin D	·         Calcium metabolism ·         Bone strength ·         Blood pressure ·         Inflammation ·         Fatigue ·         Cancer ·         Muscles	Salmon, sardines, eggs, shiitake mushrooms	·         Muscle aches ·         Lowered immunity ·         Chronic low energy and fatigue ·         Auto-immune disorder
Vitamin E	·         Protection for UV rays ·         Prevents free-radical damage ·         Cell communication ·         Cancer ·         Alzheimer’s	Sunflower seeds, almonds, spinach, hearty greens, papaya, asparagus, bell peppers	·         Digestive problems ·         Tingling/numbness in hands, arms, legs, or feet ·         Liver or gallbladder problems
Biotin	·         Healthy skin ·         Sugar usage ·         Energy supple in nerve cells	Swiss chard	·         Hair loss ·         Muscle cramps ·         muscle coordination
Calcium	·         Bone strength ·         Acid/alkaline balance ·         Muscles	Yogurt, tofu, sesame seeds, collard greens, spinach, cheese, scallops, sardines, oranges, asparagus, banana, celery, garlic	·         Low energy ·         Weak bones
Choline	·         Cell membranes ·         Nerve communication with muscles ·         Chronic inflammation	Eggs, chicken, turkey, scallops, shrimp, sardines, cauliflower, swiss chard, asparagus	·         Fatigue ·         Insomnia ·         Kidney/urine problems ·         Fat in blood ·         Nerve-muscle problems
Chromium	·         Blood sugar ·         cholesterol	Onions, tomatoes, oysters, whole grains, potatoes	·         high blood pressure ·         high blood sugar/cholesterol
Coenzyme Q	·         Restore vitamin E ·         Prevent cardiovascular disease ·         Blood sugar	Fish, whole grain germ	·         Ulcers ·         High blood sugar ·         Gum problems
Copper	·         iron utilization ·         prevents free-radical damage ·         bones and connective tissue ·         thyroid ·         nerve protection	Quinoa, squash, sesame seeds, cashews, soybeans, barley, sunflower seeds, tempeh, chick peas, lentils, lima beans, pumpkin seeds, flaxseeds. Ginger, pineapple, almonds, raspberries, garlic, leeks, asparagus, sweet potato, garlic	·         anemia ·         poor blood vessel strength ·         bone/joint problems ·         skin sores ·         irregular heartbeat ·         frequent infections
Cysteine	·         detoxify chemicals and heavy metals ·         protects free-radical damage ·         breakdown mucous in lungs	Poultry, yogurt, egg yolks, red peppers, garlic, onions, broccoli, Brussels sprouts, oats	·         frequent colds
Flavanoids	·         Blood vessel protection ·         Enhance vitaminC ·         Protects oxygen damage ·         Inflammation	Apples, apricots, blueberries, pears, raspberries, strawberries, black beans, cabbage, onions, parsley, pinto beans, tomatoes	·         Easy bruising ·         Frequent nose bleeds ·         Excessive swelling after injury ·         Frequent colds or infections
Folate	·       red blood cell production ·       nerves ·       dementia	Lentils, pinto beans, chickpeas, spinach, black beans, kidney beans, hearty greens, lima beans, oranges, strawberries	·         irritability ·         mental fatigue/ forgetfulness ·         insomnia ·         periodontal disease
Glutamine	·         Intestines ·         Antioxidant ·         Acid-base balance ·         Muscle mass	Cabbage, beets, beef, chicken, fish, beans, dairy	·         Frequent colds ·         IBS
Iodine	·         thyroid	Yogurt, milk, eggs, strawberries	·         Goiter ·         Weight gain ·         Fatigue
Iron	·         Oxygen transport ·         Energy production	Soybeans, lentils, spinach, tofu, sesame seeds, chickpeas, lima beans, olives, swiss  chard	·         anemia
Lipoic acid	·         Regenerate vitamins C and E ·         Antioxidant ·         Blood sugar	Hearty greens	·         High blood sugar ·         Frequent colds or infections ·         Cataracts or glaucoma
Vitamin K	·         Bone health ·         Cancer	Kale, spinach, hearty greens, Brussels sprouts, parsley, romaine lettuce, broccoli, asparagus, strawberries, plums, grapes	·         Excessive bleeding ·         Heavy periods ·         Easy bruising
Magnesium	·         Bone strength ·         Energy production ·         Nervous system ·         Inflammation ·         Blood sugar	Quinoa, watermelon, pumpkin seeds, spinach, swiss chard, soybeans, sesame seeds, halibut, black beans, sunflower seeds, cashews, almonds, asparagus, strawberries, watermelon, brown rice	·         Fatigue
Manganese	·         Utilize key nutrients ·         Bone health ·         Synthesize fatty acids ·         Blood sugar ·         Nerves ·         Thyroid ·         Protects free-radical damage	Spelt, brown rice, chickpeas, spinach, pineapple, pumpkin seeds, tempeh, rye, soybeans, oats, banana, celery, strawberries, grapes, sweet potato, garlic, brown rice	·         Nausea ·         Vomiting ·         High blood sugar ·         Skin rash ·         Low cholesterol ·         Dizziness ·         Hearing loss ·         Reproductive system difficulties
Omega-3	·         Inflammation ·         Blood ·         Risk of obesity ·         Cancer	Flax seeds (ground), walnuts, salmon, sardines, soybeans, halibut, scallops, shrimp, tofu, strawberries	·         Depression / fatigue ·         Brittle hair/nails ·         Joint pain ·         Inability to concentrate ·         Dry, itchy skin
Potassium	·         Blood pressure ·         Kidneys	Swiss Chard, lima beans, potatoes, yams, soybeans, spinach, papaya, pinto beans, lentils, kidney beans, oranges, banana, strawberries, watermelon, plums	·         Weakness ·         Nausea/ vomiting ·         Constipation ·         Abnormal psyche ·         Fainting from low blood pressure ·         Cramping/bloating
Protein	·         Immune system ·         Healthy skin, hair, and nails ·         Enzyme production	Quinoa, chicken, turkey, tuna, salmon, halibut, shrimp, cod, scallops, soybeans, asparagus	·         Weight loss ·         Fatigue/weakness ·         Frequent infections ·         Severe fluid retention
Selenium	·         Protects free-radical damage ·         Thyroid ·         Joint inflammation	Halibut, tuna, cod, sardines, shrimp, salmon, barley, turkey, lamb, scallops, asparagus, garlic, brown rice	·         Muscle weakness or pain ·         Discoloration of hair or skin ·         Whitening fingernail beds
Zinc	·         Blood sugar ·         Metabolism ·         Immunity ·         Smell and taste	Lamb, scallops, sesame seeds, pumpkin seeds, oats, yogurt, turkey, shrimp, green peas	·         Impaired smell and taste ·         Lack of appetite ·         Frequent colds and infections

Juicing: Day Five - Cold Remedies

Today's weight: 208.8
Today is less about juicing, but more about using juice and other remedies to help a cold.  My wife had been sick for nearly two weeks with a cold.  Somehow I managed to avoid it...until last night.  I took NyQuil before bed, but still woke up with a sore throat and ears.  It feels like the cold is just sitting in my throat...which is the sure sign of a cold about to hit hard.  I'm lucky enough to be able to work from home again today so that I can focus on getting better.  I'm hoping to get in to the office tomorrow--we have a holiday lunch!--and I have a meeting that's much easier to have in person.

My game plan for fighting this cold:

• Vitamin-C packed juice
• DayQuil
• Multi-vitamin (with lots of zinc)
• Emergen-C Immune+ fizzy drink
• Garlic (recommended by a friend)...to be mixed with an avocado for a mini guacamole (lunch)
• lots of tea with honey and ginger root
• Dried apricots and blackberries (zinc-packed) 
• echinacea
• a couple pieces of 73% dark chocolate (really helps after all the garlic!)

                                         Vitamin-C Packed juice:

• orange
• half a lemon
• kiwi
• pineapple
• mango
• canteloupe
• blueberries
• grapes
• beet

Lunch: Mini guac

• avocado
• 2 crushed garlic cloves
• lime juice
• tomato

Juicing: Day Four

Today's weight: 209.8.
I guess that eggnog really messed up my weight loss!

I'm definitely more tired and hungry today.  Yesterday's eggnog and lack of juicing or large doses of fruits and veggies has taken its toll.  Luckily, I'm able to work from home today, so I got to sleep a little later and juice.  Tomorrow, when I go back into the office, I'll bring a yogurt and have that and almonds for lunch.  I think that I need to ease into juicing a bit more, especially while I'm donating platelets every couple of weeks.  I take medication for bipolar disorder that does best if taken with food.  Though, I think that if I eat once a day and juice for the rest of the meals, I'll be fine.

This morning, I made a beet juice with some other fruits and veggies.  It was as yummy as it is pretty!

Warning about beet juice: It can cause diarrhea.  It's not a terrible thing and I guess it's supposed to pass in a few days, but it's something to be aware of.  If you're juicing and plan on driving long periods...well, you might want to hold off on juicing beets!  I looked it up and I guess the reason for the bathroom runs is that beets cleanse the liver and kidneys.  It pushes out the bad bile...which unfortunately comes out very, very quickly.  It doesn't make you feel sick at all, just pushes out the bad stuff.  Also, beet juice heavy decrease the metals in your body, as does cilantro.  Mix them together and you'll have a great metal-cleanse!

For lunch, I had salad with kale, lettuce, mushrooms, peapods, and cranberry walnut trader joe's dressing.  I also had hummus and pita bread with a little cheese.  Trying to get my calcium and iron back up so I can donate platelets again in two weeks.

Tonight, I made a pretty great juice.  I was scared that putting a whole lemon in would make the juice too sour, but it didn't at all!  I actually forgot I had put one in!


Tonight's juice:

• 1/2 beet
• whole lemon
• 2 carrots
• pineapple
• handful of grapes
• blueberries and blackberries
• cilantro
• parsley
• chia seeds

Juicing: Day Three

No juice today.  Donated platelets and felt a little dizzy.  Took a nap and still felt dizzy so I ate salad and hummus and pita bread.  I ate almonds and drank lots of water before donating, but my wife did not.  She turned pale and they had to stop the platelet process early.  It took a lot out of her, so I made sure she ate!  We also ended up drinking egg nog (spiked).  That stuff is horrible for you!

Today's weight: 208.8

Jucing: Day Two

Fruits and veggies that don't need to be in our full-of-veggies fridge

So today was a little bit of a fail.  My nephew's birthday party was today and I gave up resisting the grilled veggies and steak...and chips and ice cream.  Nonetheless, I still substituted the other meals of the day with juice.  The good news is, I woke up at 209 pounds.  We'll see what tomorrow's weight has in store!  I try to weigh myself as soon as I get up and before drinking lots of water.  Tomorrow is platelet donation day, so I'll be drinking extra water, too.


This morning's juice:

Mason jars make excellent juice holders

• Pineapple
• Orange
• Kiwi
• Lime
• Cantaloupe
• Ginger
• Chia seeds, cilantro, and parsley (sprinkled on top)

Cilantro and parsley on top

 

 

 

Tonight's juice:

Pretty weird looking before mixing it together!

• Kale (not much, very hard to juice)
• Beets
• Carrots
• Mangoes
• Grapes
• Pears

All mixed up!

Juicing: Day One

Today is the first day of juicing.  I should mention that we're doing a modified juicing diet.  We're having Greek yogurt or a handful of almonds in the morning to get our protein, and drinking herbal tea throughout the day.   

So far today, I've had a Dannon Light & Fit Greek Yogurt cup and some green tea.  For lunch, I'm going to have a smoothie: beets, tomatoes, carrots, frozen strawberries and blueberries, ginger root.  For dinner, I'll have true juice made with the Jack LaLanne juicer.  I'm waiting for my wife to use the juicer with me since we have to rinse it out and let it completely dry after each use.  Plus, I like to have a little fiber today instead of going full cold turkey. 

Yesterday, I finished some french onion dip we had in the fridge with a handful of fritos.  Within an hour, I had a migraine that lasted 10 hours and didn't respond to medication.  My wife has had a wicked cold for over a week now.  She's stuck to mostly juice...a lot of that is just her work situation; she doesn't have enough time to eat or drink during the day and works in a lab that doesn't allow anything, even water, in.  We're hoping she feels better soon...though she's not contagious, we want her to be in good health for when we donate platelets this weekend.  She tends to have a lower iron count, but I think the juicing will help raise that.

Today's starting weight: 212

What I want out of juicing:

• Be healthier
• Lose weight (ideally 20-30 pounds)
• A full reboot so that the rest of the weight will come off easier
• Less headaches
• Less painful monthly friend
• Improved health and immunity during cold and flu season
• Increased energy
• Possibility of helping bipolar disorder by eating all natural foods without chemicals or additives
• New lifestyle to hopefully promote a healthy pregnancy in a couple of years
• Role model for others who are unhealthy to make a change

New Approach: Juicing

It's been quite a while since I've posted.  For a few months, I fell off the wagon.  I was still eating better and walking, but I eventually ended up back where I began.  So now it's time for a new approach.

I've been watching a lot of food-related documentaries.  I knew there was a lot of crappy chemicals in the food we are sold and eat, but I had no idea just how toxic they were.  After watching Hungry for Change, my wife and I were ready to jump back into the swing of things.  We bought a Jack LaLanne juicer and then watched Fat, Sick, and Nearly Dead.  Immediately, we were ready to jump into juicing.  However, we have a fridge full of food (mostly healthy food, as we have been dieting) that we need to eat before a true juice cleanse.  Our new plan is to finish what's in the fridge and start the cleanse on Friday.  We've heard that the first three days are the hardest and the best way to get through it is to sleep a lot.  It makes sense...the body is detoxing, and it's probably going through withdrawal.  After those three days, we should see improved energy and be feeling much better.

I'm going to use this blog to document the detox/reboot/cleansing process.

4 days and counting until the cleanse!  I think our biggest obstacle will be people's reactions.  Thinking that we're crazy and harming ourselves...when really, we are bettering ourselves.  The way most people eat is harmful to them.  We've been sticking to vegetables and whole grains, but after years of eating crap, it's best to start fresh with a cleanse.  We both seek health and weight loss, and doing this together will definitely help us achieve our goals.

That being said, if we get very hungry on our cleanse, we will have a healthy snack.