Al's diet - was Fats

[Guest guest]

Al,

I hope that you mistyped your weight gains and losses and that you

have not been yo-yo-ing between 100 and 197 pounds! I am assuming 97

pounds for the lower weight.

Looking at what you eat it does not surprise me that your health is

deteriorating.

First of all, if your bones are de-mineralizing you should not drink

anything with distilled water. Distilled water has no mineral content

and can actually dissolve some of the minerals in your body and carry

them away. Use spring water which at least contains enough minerals

to prevent leaching calcium from your bones. Don't eat rhubarb and

vinegar. Rhubarb is high in oxalic acid which will chelate calcium.

As a matter of fact, oxalic acid is sometimes used in medical

laboratories to prevent blood from coagulating by binding the calcium.

Vinegar causes acidification which will also leach mineral content.

Your consumption of protein is apalling. Six grams of soybeans, 130

grams of raw herring, 50g of milk, and .4 g of gelatin? First of

all, don't eat raw fish. You can get parasitic infections. Your lung

problems could be related to that. The life cycles of many parasites

consist of perforating the intestinal walls and traveling via the

bloostream to the lungs. Doctors seldom check for parasitic

infections, therefore they are seldom diagnosed in " developed "

countries. Often the larvae of the parasites can end up in the heart

or in the brain. 130 grams of herring contain only about 45 grams of

protein. Even when counting the rest of the vegetables that you are

eating, you are at the edge of protein malnutrition. You should add 2

egg whites which would give you 20 g of extra protein for only 98

calories. However, since you need to put on weight you should

probably double that. You should also consider adding a scoop of whey

protein powder to your multigrain cereal to get an extra 15 grams of

protein. One of the articles in your recent postings indicated that

..6 to 1 g of protein per kilogram of body weight are needed based on

age and physical activity. In your case, the protein requirement

should be calculated for the weight that you ought to have. Something

to give a BMI of 21 or 22.

Your diet does not have many green leafy vegetables. You need to add

romaine lettuce, kale, spinach. All these vegetables are rich in

calcium, magnesium and other nutrients. You can eat great quantities

of them without getting fat. One quarter pound of kale has only 38

calories!

You did not mention anything about your exercise habits, or about your

height so that we can compute a BMI, %body fat, or other data that

might be useful for determining whether the 1685 calories that you are

consuming are sufficient to sustain your weight. Even if 1700

calories is the right number of calories for your activity level, the

macronutrient ratios are probably not correct, if you cannot thrive.

A " zone " -type diet (30% protein, 30%fat, 40% carb) might be more

appropriate than your current 18:16:63 ratio. Remember that protein

and fat are ESSENTIAL *structural* components of the body, whereas no

carbohydrates have been shown to be essential for health, although

carbohydrates are constituents of knee fluids, etc. A calorie

restricted diet would do better to skimp on the carbs and provide the

essential proteins and fats. Your current ratios are more suited for

an active sportsman than for a sedentary computer guy.

Tony

>>>

Message 16640

From: " old542000 " <apater@m...>

Date: Sat Dec 18, 2004 8:42 pm

Subject: Re: Fats

Hi All,

Of help in most of your suggestions is the below, a file that I have

maintained.

Cheers, Al.

March 13, 2004.

Some updated notes on the weight loss, diet and their health effects

for Alan Pater.

My previous notes of March, 1990 are used to formulate the basis of

this update.

A. Weight loss

My weight from my March 13, 1990 125 pounds is now 100 pounds [always

taken naked in the morning upon rising and voiding my bladder and

sometimes my bowels (but I have found that, when I have a morning

bowel movement, my weight measures 1-2 pounds higher, probably due to

the water that has not yet been removed from the colon contents that

replace that which is voided)]. However, then ~ I drifted down from

my March, 1990 weight of 125 pounds to 115 pounds when my wife passed

away in Nov. 1994. Again, I drifted lower in weight to 190 pounds in

February, 1998 and developed left lung pneumonia followed 3 months

later with a right lung recurrence, which prompted an ~ 45 pounds of

weight gain, going ad lib Pritikin dieting, over ~ 6 months. I then

lost weight and tried to settle at 125 pounds and then 115 pounds,

but over ~ 8 months drifted down to 100 pounds in Apr., 1999. Then,

I much more slowly returned to ~ 197 pounds. I developed bronchitis

at this point, went to ~ 103 pounds and then down again to ~ 197

pounds over ~ 5 months in Nov., 2002. Again, I lost weight to ~ 190

pounds in Mar. 2003, developed right lung pneumonia, and that

resulted in a low-glucose crisis.

B. Diet

My diet is for the last ~ 4 years has been modestly-low-fat,

with 150>125>70 g/day fatty fish fat (capelin in Newfoundland and

pilchards ~ herring in BC), 6 g/day walnut, almonds and hazelnuts fat

and 5 g/day flaxseeds fat. My C-P-F ratio is: 63-20-17. I eat 70

fatty fish/day and ~ 100 ml = 0.4 cup skim milk/day. I take more

vegetables in BC and most is raw, except for boiled tomatoes and

steamed legumes, grains and fish.

I was vegan, not supplementing vitamins or minerals, very-low protein

dieting and deficient in good fats preceding my first case of

pneumonia and most of my fractures (see below for my fracture

history). I took 2 drinks of alcohol/day for ~ 2001-2003, and then 1

drink since I terminated consumption a month ago. In BC, my

vegetable consumption have greatly increased at the expense of

popcorn, which I now no longer have been taking for the last week. I

maintain garlic powder and raw onions and added in BC turmeric and

recently 2 teaspoons of salt/day. I supplement ~ 60 mg vitamin A, 70

IU ACOR vitamin E mixture, 0.5 g Ca^++, 500 IU vitamin D and 200 mg

MgCl(2).

C. Health changes

1) These are mostly outlined above.

2) The hip fracture I had later in last year still makes

sleeping on my sides somewhat uncomfortable and abbreviated.

Previously, I have had a neck fracture many years pre-CR, and after

initiating CR 3 rib fractures, another hip fracture and a broken arm.

3) My blood immune cells are extremely low, my testosterone has

increased somewhat to ~ 40% of the low in the normal reference

range. My thyroid T3 hormone is low and TSH is high, averaging ~

twice the high in the normal reference range. My sodium chloride

level is low and serum osmolarity is low.

4) My sleep is longer than it has been since the first couple of

years on CR.

D Future plans.

Increase my weight from my current 100 pounds (with ~ 3

pounds fluid in my left leg, mainly between my knee and ankle) to ~

110 pounds. Also, maintain my approximate diet.

Alan Pater, 8/23/2002 food intake data

Exchanges:

Starch VLM Veg Fru S Milk Fat Carbs

11.46 4.25 3.63 1.96 0.2 4.64 0

Nutrients:

Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber

1685 86.72 301 33.6 5.7 79.

540 58.7

CPF Ratio: 63-18-16

CSI and Common Ratios Report for Alan Pater 8/23/2002

Cholesterol-Saturated Fat Index (CSI)

Cholesterol* Saturated Fat CSI

79.00 5.73 9.7

Generally speaking, the lower the CSI value, the better.

Polyunsaturated Fat : Saturated Fat Ratio

Polyunsaturated Fat Saturated Fat Ratio

13.35 5.73 2.3:1

Generally, there should be more polyunsaturated than saturated fat.

This

means the ratio should be slightly greater than 1:1.

Potassium : Sodium Ratio

Potassium Sodium Ratio

5889 540 10.9:1

Generally, this ratio should be at 1:1 or with a slight preference for

Potassium.

Calcium : Phosphorus Ratio

Calcium Phosphorus Ratio

1200 1780 0.7:1

Recommendations range from 3:1 to 1:3; however, most would agree that

1:1 is

adequate.

Omega 6 : Omega 3 Ratio

Omega 6 Omega 3 Ratio

9.11 3.57 2.6

The recommended range is generally about 1:1. However, typical

Americans

have an intake ratio of about 20:1 or higher. At a conference in

April 1999

at the National Institutes of Health, experts from around the world

reached

a consensus that a ratio greater than 4:1 in unhealthy.

Percent of Goals for Alan Pater

8/23/2002

Nutrient Goal Percent

Calories (kcal) 55.2%

Protein (g) 75.7%

Carbohydrates (g) 56.3%

Fat (g) 66.0%

Saturated Fat (g) 33.8%

Cholesterol (mg) 84.0%

Total Dietary Fiber (g) 624%

Water (g) 416%

Vitamin A (IU) 1740%

Thiamin (mg) 667%

Riboflavin (mg) 344%

Niacin (mg) 564%

Vitamin B-6 (mg) 339%

Total Folate (mcg) 907%

Vitamin B-12 (mcg) 2690%

Vitamin C (mg) 1187%

Vitamin D (IU) 6%

Vitamin E (IU) 308%

Vitamin K (mcg) ?%

Calcium (mg) 100%

Iodine (mcg) ?%

Iron (mg) 113%

Magnesium (mg) 660%

Phosphorus (mg) 669%

Selenium (mcg) 410%

Sodium (mg) 67%

Zinc (mg) 214%

All Foods

ORANGE, W/PEEL, RAW, 100 grams

RAISIN, SEEDLESS, 1 small box, 1.5 grams

CARROT, BOILED, NO SALT, drained, 50 grams

CABBAGE, RAW, 60 grams

MULTIGRAIN CEREAL, DRY, Quaker, 50 grams

CORN, YELLOW, RAW, 875 grams

CELERY, RAW, 20 grams

TOMATO PASTE, CANNED, NO SALT, canned, 70 grams

DANDELION GREENS, BOILED, NO SALT, drained, 100 grams

COFFEE, BREWED, PREPARED, prep w/distilled water, 400 grams

MILK, COW'S, NONFAT (SKIM), fluid w/o added Vit-A, 50 grams

RHUBARB, RAW, 120 grams

GARLIC POWDER, 1 gram

ONE A DAY CALCIUM, One A Day calcium plus magnesium and vitamin D, 1

tablet

IRON PLUS VITAMIN C, Shaklee, high potency Iron and Vitamin C, .2

tablet

WATER, MUNICIPAL, 1500 grams

ONION, RAW, 100 grams

GIN, 90 PROOF, 20 mLs

VINEGAR, APPLE CIDER, 0.5 oz

APPLE, FROZEN, unsweetened, unheated, sliced, 120 grams

SOYBEAN, BOILED, NO SALT, mature, 6 grams

LIMA BEANS, BABY, BOILED, NO SALT ADDED, immature seeds, frozen,

drained, 30 grams

HERRING, ATLANTIC, RAW, 130 grams

WHEAT BRAN, CRUDE, miller's bran, dry, 11 grams

GELATIN MIX, DRY, dry powder, unsweetened, 0.4 pkg

ZUCCHINI W/SKIN, RAW. summer squash, 60 grams

FLAX SEED, 4 grams

WALNUT, BLACK, DRIED, 6 grams

CANOLA OIL (RAPESEED OIL), 0.9 gram

OLIVE OIL, salad or cooking, 0.9 gram

http://lists.calorierestriction.org/cgi-bin/wa?

A2=ind0208 & L=crsociety & P=R60395 & X=4D90C22F9DDC5F1D12 & Y=apater@m...

= Subject: Al Pater Diet Report Card on August 23, 2002, NutriBase

analysis.

Fats

Hi All,

I have found that I require more calories and body weight

for my health and believe that I may have found a healthy

fat formula, Your opinions would be appreciated.

I have felt the effect on my limited body weight on my

mobility and exercise performance and enjoyment. These

are to me trivial. My falls and fractures are a serious concern

with the most recent one being about a half year ago. However,

CR uber alles.

However, I continue to have a chronic cough, albeit without

serious lung infection. In the past, such mild upper respiratory

tract symptoms have led to the serious lung infections,

pneumonia and bronchitis.

In light of the health risks that I face and the metastasis of

my sister and the closest friend of Mom developing metastasis

of his prostate cancer, my situation has, I believe, led me to

adopt a determination and strategy to gain calories and body

weight.

It is my strategy that I bring to your attention.

I changed by diet by adding 20 g of olive oil and 20 g of

canola oil as part of my first of many small meals evenly

spaced in time and containing somewhat more calories

until the last 4 hours of each day.

Looking at my total present fat sources, I have 10-15 g

fat from pilchards (herring-like fatty fish) or salmon, the

olive and canola oils, 8 g fat from flaxseeds and 2 g fat

from filberts.

Far a description of many of these fats see:

http://www.freshhempfoods.com/nutrition/comp-table.html

and:

http://www.andypryke.com/pub/EssentialFattyAcids

and from within it:

http://www.lef.org/magazine/mag2001/july2001_report_fat_01.html

At first, I had frequent loose stools after commencing the

extra olive and canola oils. I was also eating blended aging

raw pumpkin, of which I was also suspicious. I was unable

to gain weight and did not have the desire to take more

oil, which I took as medicine, since I have no desire to

have the oils and enjoy my other fat sources very much.

These other sources are expensive for this frugal CRer

and the fish have been suggested to consume in

moderation.

My strategy at that point to alleviate the loose stools

and lack of weight gain was to stop oil consumption

and cook the pumpkin while consuming less of it. This

alleviated the loose stools situation, but was not

efficient in terms of gaining weight. I carefully added

first canola oil, which proved to cause no difficulties.

Then I added increasing amounts of the olive oil,

which was aged and somewhat suspect. All was fine

and my weight gain thus far is encouraging.

I will probably moderate the consumption of the oils

once I obtain the desired weight gain, which is 10-12

pounds from my weight about 20 days ago.

Is the lipid composition of my diet good?

At 1900 calories/day, 612 calories from added fat sources, and

5% = 95 calories from the remainder of my diet,

I am ~37% fat consuming.