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How's my diet overall?

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  • How's my diet overall?

    Here's what a typical day might look like for me.

    Morning:
    Lots of water
    About 10 ounces of coconut milk
    Two eggs
    Maybe a green apple or some almonds/pecans if I have them around

    Spread between my two half-hour lunches:
    About half a pound of nitrite, etc. free meat, perhaps tuna, oyster, turkey or similar
    An avocado
    A few leaves of collard greens or kale
    A red pepper
    A green apple
    Sometimes more eggs
    Can of green beans
    More pecans
    A whole zucchini or two

    When available, I'll have an entire cantaloupe or fresh chunked coconut, sometimes a mango or some berries.

    Dinner:
    Usually just a big bowl of meat (2-3 pounds I guess) cooked medium high in olive oil. Could be liver, turkey, salmon, and looking to expand on organ meats and add game meat to the menu but really not knowing how to find any.


    Could somebody plug this into fitday or something and see if I'm missing out on magnesium, vitamin D or something like that?
    Crohn's, doing SCD

  • #2
    You can plug it into fitday yourself lazy bones!!

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    • #3
      Won't I get spam if I join?
      Crohn's, doing SCD

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      • #4
        No, for chrissake. You eat three pounds of meat in a bowl for dinner? I can tell based on looking at your list you are getting 2-3 times as much protein as anyone would ever recommend outside of hardcore bodybuilders.
        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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        • #5
          I do walk all day. I'm a phlebotomist. And I do my sprints every week and haul 80 pounds up a hill more frequently than ever, perhaps every third day. Not sure how two to three pounds of meat is that much. How much meat do you eat?
          Crohn's, doing SCD

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          • #6
            Okay, so besides reducing the meat, any other ideas? I mean, do you see enough vitamin C, magnesium, etc in there?
            Crohn's, doing SCD

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            • #7
              As a gut instinct, I think more eggs and more varieties of vegetables. Also look at really "seafoody" veg like samphire or sea spinach for the full whack of iodine. More shellfish? You've got oysters in there, but there are clams, mussells, cockles, winkles and so on. Cockles and kale are really nice with a huge glob of butter on top! In fact, seafood and green veg seem to go together well. More of that, I think.

              Maybe concentrate on seafood and green veg for lunch and then meat and varieties of veg for dinner. You'll get ALL your vitamins from that. You'll get all your protein and fibre from that.

              What about probiotics? Natural yoghurt? Pickles?
              Paul
              http://www.pjgh.co.uk
              http://www.livingintheiceage.co.uk

              "... needs more fish!"

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              • #8
                More seafood and veggies does round out the plate a bit! Thanks so much. I'll add those for sure.
                Crohn's, doing SCD

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                • #9
                  Originally posted by Knifegill View Post
                  I do walk all day. I'm a phlebotomist. And I do my sprints every week and haul 80 pounds up a hill more frequently than ever, perhaps every third day. Not sure how two to three pounds of meat is that much. How much meat do you eat?
                  Apparenty, too much muscle meat—and that's way too much—can damage the thyroid gland.

                  Muscle meats and eggs are very rich in methionine, which increases our need for homocysteine-neutralizing nutrients (vitamins B6, B12, folate, betaine, and choline), and also increases our need for the amino acid glycine, found most abundantly in skin and bones.
                  The Daily Lipid: Anyone Doing Paleo Without Liver, Bones, Skin, and Greens?

                  I'd suggest cut it down to no more than 1 g of protein per pound of lean body mass, as Mark suggests for "active athletes". That's probably more like 10 or 12 ounces of meat a day—use fitday if you want a numerical handle on it.

                  You might add in more greens and some liver and kidneys for folate. Also bone broths for the gelatinous material for the glycine.

                  Magnesium and vitamin D will both be low. You really need a supplement for Mg, since modern farming methods apparently cause it to be depleted from the soil. Vitamin D, you'll need fish, specially fish liver—or D3 pills. But make sure your A is high, too, if you ramp up D.

                  You could also add some lactic-fermented foods. Those are good for gut health.

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                  • #10
                    Great advice!

                    I tried making bone broth. It's just yellow water. No idea what I did wrong, but somebody in the thread said I need more bones. For now I'm eating bone marrow, and have been eating grass-fed beef liver and organic chicken liver for awhile.

                    I eat two zucchinis, some collards or kale, and two green apples per day. Sometimes a red pepper or a melon as well. Think I need more greens? I know it can't hurt.

                    I can also reduce the meat to about a pound. But i don't eat much muscle meat as it is, so how does that affect things?

                    I do supplement Mg, Calcium and zinc. My one-a-day is a little short on those, so I had to add them in! It's sad that our veggies suck these days. Used to be you could just eat them and not have to worry about how depleted they might be.

                    I eat skin-on wild salmon a lot, probably every other to every third dinner. That is muscle meat, right? I wonder which muscle meats are the worrisome ones.

                    Fish liver? Like cod liver? I'll bet I could find that! Liver is high in vitamin A right?

                    I do eat hard cheese, lactose free. Not sure exactly what you mean by lactic-fermented. As in the lactose is fermented out? Like goat yogurt? I really can't touch most cow products, lactose gives me boils and turns into a brick that can take up to two weeks to pass through my system. No ice cream, no shakes. But goat is great, and cow cheese without lactose is well-tolerated.
                    Crohn's, doing SCD

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                    • #11
                      Hey, wait. Why supplement D if our bodies make it from exposure to sunlight?
                      Crohn's, doing SCD

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                      • #12
                        Originally posted by Knifegill View Post
                        Hey, wait. Why supplement D if our bodies make it from exposure to sunlight?
                        Please read the book.
                        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

                        Comment


                        • #13
                          I just did. It's all about sunlight for vitamin D. Maybe you should read it again? Or did I skim over something?
                          Crohn's, doing SCD

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                          • #14
                            Depends how much you're in the sun, which depends on your lifestyle and the latitude you're living in. And how much sun you can get depends on the time of year and the weather.

                            Also, some people don't do the conversion in their skin as well as others—so if you can't get much sun anyway ...

                            Hunter-gatherers would have been outside for most of the day and didn't usually wear much. (In the tropics they used coconut oil as sunblock. But then they were out all day in a tropical sun.) Look at the Mandan: they actually had quite substantial earth lodges, not temporary shelters, but they weren't always in them. If they were at home they often sat up on the roof:



                            So, yeah, outside for most of the day and didn't usually wear much. You just can't do that these days unless you're a lifeguard or something. If you're in a suit and tie and working indoors about the best you can do is roll your sleeves up and take a few minutes outside around lunchtime when the sun's high.

                            But if you're in Norway or the Hebrides you can eat fish livers—which is what people used to do. Very high-vitamin butter will get you some way: combined with a more outdoor life that probably did most people in pre-modern Europe OK. Once they moved to cities it was a different story: rickets were quite common in 18th-century London.

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