I had a really good 80 10 10 day today. Plenty of good food, sunshine, fresh air, water, and exercise.I walked 6 miles, rebounded for 10 minutes, and did body weight exercises for 30 minutes.
Looking closely at my diet I noticed I am quite low on OMEGA6 fat.... not sure I should be concerned ?
Fuel:
1 cantaloupe, 3 lbs pineapple, 1.5 lbs greens, 12 bananas, 6 dates, 3 lbs papaya, 1 tbsp ground flax seed, 1 brazil nut 3300+ Calories (88% carbs, 6% protein, 6 % fat).
General (89%)
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Energy | 3334.7 kcal 131%
Protein | 60.3 g 108%
Carbs | 819.5 g 630%
Fiber | 119.1 g 313%
Fat | 22.1 g 34%
Water | 5066.9 g 137%
Vitamins (83%)
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Vitamin A |114032.4 IU 3801%
Folate | 2518.5 µg 630%
B1 (Thiamine) | 3.1 mg 255%
B2 (Riboflavin) | 3.2 mg 244%
B3 (Niacin) | 34.1 mg 213%
B5 (Pantothenic Acid)| 13.7 mg 274%
B6 (Pyridoxine) | 9.1 mg 700%
B12 (Cyanocobalamin) | 0.0 µg 0%
Vitamin C | 2050.2 mg 2278%
Vitamin D | 0.0 IU 0%
Vitamin E | 20.4 mg 136%
Vitamin K | 2200.0 µg 1833%
Minerals (95%)
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Calcium | 1313.7 mg 131%
Copper | 4.6 mg 509%
Iron | 26.3 mg 329%
Magnesium | 1266.2 mg 301%
Manganese | 18.7 mg 815%
Phosphorus | 1212.6 mg 173%
Potassium | 16875.2 mg 359%
Selenium | 131.2 µg 239%
Sodium | 709.9 mg 47%
Zinc | 10.7 mg 98%
Lipids (36%)
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Saturated | 4.3 g 22%
Omega-3 | 5.2 g 325%
Omega-6 | 3.6 g 21%
Cholesterol | 0.0 mg 0%
All the best folks - have a great week !!
Wow, that's so great! You're really rockin it! And Omega-6 does a body good. Maybe you should up it? :)
ReplyDeleteThanks Rosie. I will try adding 1/2 avocado - see what happens... I believe it will bring me close to where I need to be.....
ReplyDeleteI appreciate the feedback ..
Have a great day !
If you eat just fruits and vegies (no overts) your ratio of omega 3 to omega six will be perfect (as Dr. Graham points out in his book). Most people in industrialized countries are way top heavy in omega 6. You probably still have a lot of excess omega 6 in your cells. Too much omega 6 is what leads to the production of "bad" eicosinoids (causing all things inflammatory). If you want to take a little extra omega 3 for a while, it shouldn't be a problem. I am not too sure how much the body is really able to extract from ground flax seed anyway. It is not like you are taking straight flaxseed oil. Most people are taking a ton of omega 3 to offset all the omega 6 they are consuming. But it is the ratio that is most important, not the quantity. In fact, too much polyunsaturated fat in the body can lead to all kinds of problems because polyunsaturated fat is extremely unstable and oxidizes very easily which leads to the production of lots of free radicals. Ideally, you are targeting for a ration of 1:1 I believe.
ReplyDeleteInteresting... thx Esmee I will continue to monitor... and try to stay higher on the 3 side for a bit...
ReplyDeleteI have been taking extra 3 for a year now... not sure how long to persist....?
Oh.. also... according to Cronometer.. there is very little 6 in my fruits/greens diets...
ReplyDeleteAvocado is heavier on 6.. but still has some 3. Nuts are mostly 6, seeds seem to have more 3.
I will continue to eat a variety... and sure it will work itself out !! Thx again