Bangkok Massage

Starting a list of places to explore, Sukhumvit 101/1 Road. (Punnawithi BTS Skytrain Station and take a taxi to the end of the Soi) First up:

Calories in a Day - Cont.

Despite being in the 2750-3k/day calorie range for quite some time (over a year), I've felt myself naturally settling in at the 4k-4.5k/day range the last month. Certainly not due to working out more - I've was averaging 2-3 hours a day in the summer months to an average of an hour a day now. My banana base is a constant, (15 or so a day), but with all the cheap apples, I add around 10-15 apples a day to the diet. And guess what, apples are just a calorie dense - about 100 per apple. Weight has ticked up a couple pounds, but still running strong and lean.

I'll run with it - not feeling overly full, bloated, and certainly not craving anything. Curious to see if it's going to last all winter (my first winter of being a 100% raw fruitarian/frugivore). Apples will run out soon!

How many calories per day?

A lot of folks ask, how much should I eat.

Well, if your eating 100% fresh fruit and veggies and fat is below 10%, the easy answer is as much as you can eat! Normally you need to count calories not to restrict, but to ensure your getting enough food. The single biggest reason people fail on a "diet" is not enough calories. Here's an online calc for determining how many calories/day you need based on base metabolism + your level of exercise. On the lower right, you'll see adjustments for losing weight if that is your goal. Consider this a MIN, if you're hungry = eat more fruits (if you're short on calc/energy) or greens (if you had a lot of cals already, but want to eat/chew more) regardless of what calcs say. As the calc recommends, do not drop below base metabolism in an effort to lose weight quicker. The result will be short term at best.

http://www.acaloriecalculator.com/

Want to Fight CANCER?

START with your food! Great news - certain common RAW foods can stop and/or suppress proliferation of cancer in the body.

Bad news = the veggies most people eat (carrots, lettuce, tomatoes, potatoes, cukes*) are little to no help.

9 minutes watching this is time you can't afford not to set aside.

http://nutritionfacts.org/videos/1-anticancer-vegetable/

Publish Post

Lou Corona'd Food Combining Chart!

Simple (i.e. fantastic!) cheat sheet!

A couple vegan recipe links!

To those interested in healthier and more compassionate living, here's a link to a few good vegan sites that have numerous recipes. In addition, to these recipes, I would highly recommend eating much more fresh and uncooked fruits and veggies to your diet.

http://mouthwateringvegan.com/
http://happyherbivore.com/recipes/
http://veganyumyum.com/archives/

http://fatfreevegan.com/
http://www.veganconnection.com/recipes/index.htm

books:
Alicia Silverstone’s The Kind Diet.
http://www.joyofveganbaking.com/ (awesome recipes/person!)

Staying on Track - Tool (Cronometer)

An invaluable tool as you transition to a raw diet such as the 80/10/10 is cronometer. This tool will allow you to input what your eating and break it down in terms of calories, % carb, fats, protein, and DV for nutrients. For those just starting on cronometer (cronometer.com) and starting 811 - couple pointers:

- much more effective if all your calories come from whole foods (simple fruits/veggies) . If you concocting sauces, more complex dishes, etc it's going to take quite a bit of work to input your foods.
- The two key pieces of info you need to look at are total calories and the ratio of carbs, fats, protein (the cronometer pie chart on the right under calorie breakdown)
- You don't need to count calories in an effort to restrict, you need to count and ensure your getting ENOUGH every day. If you body is hungry, keep eating fresh fruit until your not. Do not restrict calories.
- Target an average of 80% carbs, 10% protein, and 10% fats (MAX) based on the daily % of calories. This is a target and what it should average out as - your going to have some minor deviations on those every day.
- All the individual nutrients will likely over DV. Good news - money spend on supplements is money you can now apply to fruit!
- you'll have a daily reminder that you need to get some sun (vit D).
- If I notice my omegas are a little low, I'll use some hemp/flax seeds for my discretionary fat. Otherwise, usually like to eat a 1/2 dozen nuts or almond butter for those 100 or so fat calories.

Sample cronometer screenshots are below. There are two main windows, the PROFILE window and the MAIN Window. See notes in the images below: