Good morning! The title of this post refers to an idea I had this week for the blog. Last week and over the weekend, I had to keep track of everything I ate and drank for my nutrition class. On Monday during our lab, we input all the data into a computer system and had it calculate every possible piece of information about our diets. Do you know how hard it is to input some of this stuff on Food Works?!
Breakfast version: Greek yogurt, vanilla extract, coconut milk, chopped mango, coconut
Dessert version: Vanilla yogurt (or coconut milk yogurt!), coconut milk, chopped mango, shredded coconut
Cheeseburger on whole wheat bun with pickle and homemade cookie!
Summer Quinoa & Asparagus Salad
Recipe: Serves 1
4 stalks asparagus, chopped
2/3 cup quinoa, cooked
1/4 cup lentils, cooked
1 tbsp dried cherries, chopped
1/2 tbsp truffle oil (or olive or grape seed)
Directions – Grease a pan with oil and place on medium heat on the stove. Add the asparagus and cherries and cover with a plate. Let cook for 2-3 minutes, remove the plate, and add the cooked quinoa and lentils. Cover again and let cook, stirring occasionally. It is done when the asparagus is soft (but still crunchy) and everything is hot! Remove from heat and toss in a bowl with the dressing (recipe below). Serve with a protein source, like grilled salmon!
Creamy avocado dressing: 1/2 avocado, 1 tbsp greek yogurt, garlic salt, cumin, couple drops of lemon juice – Mash together!
The results of the lab were fascinating! As it turns out, I…
get 25% of my calories from protein, 35% from fat, and and 37% from carbs
I was within 2 calories for my estimated caloric need! SO WEIRD.
It is incredible how the body has the ability to regulate our hunger and fullness with such precision. Of course, this often goes down the drain for many people when they get stressed out, are on vacation, or are overweight. Abdominal obesity especially can disregulate hunger cues by messing with the hunger hormone ghrelin and the satisfied hormone leptin.
32% of the fat I ate was saturated, 21% was polyunsaturated, 28.5% was MUFA
I ate 233% of the recommended dietary allowance (RDA) of protein
137% of the RDA for calcium
352% of the RDA for niacin
256 % of the RDA for B12
Basically all of my vitamins and minerals were way over the RDA except for Vitamin D, which was a a bit deficient, and Vitamin E which was barely satisfactory. This surprises me since I eat seeds and nuts on a daily basis. I think part of it is the 4 days that were sampled and also the computer program that was used (seeing as it said that one day I got 0% vitamin D). Everything is so variable that you have to take all the information with a grain of salt. The results got me wondering what the best sources of vitamin D and E are and I thought it might be cool to highlight a nutrient every so often on the blog.
Whuddup Vitamin D?
Function: aids in absorption of calcium, necessary for bone growth, immune function, neuromuscular function, cell modulator
Factoid: Few foods are naturally rich in vitamin D, so many products are enriched with it. It is a fat soluble vitamin and can also be obtained from the sun, although glass and SPF’s over 8 prevent this.
Natural Sources: 3 ounces sockeye salmon (112% daily value), 3 ounces mackerel (97% DV), sardines, shrimp, 3 ounces canned tuna (39% DV), 1 egg (10% DV)
Fortified sources: 1 cup fortified milk (30% DV), 1 cup fortified OJ (25% DV), 1 cup fortified yogurt (20% DV)
Groups at risk for deficiency: older adults, people on very low fat diets or with fat malabsorption, people with limited sun exposure, people who have dark skin, and people who are obese. [image source]