Even Better

I finished the day yesterday with 99% vitamins and 100% minerals and it actually felt like an achievement. But I really had to work at it!

I had no appetite and only ate the last meal because I had planned for it and knew my nutrients would be much lower without it, especially the spinach.

I have come to realize just how essential leafy greens are on a CRON program. 2 cups of boiled spinach provides 50% of vitamins and 57% of minerals for just 83 calories. I love raw spinach as well but that would require eating 15 cups to get the equivalent nutrient content!

I really missed having a glass of wine yesterday too. It has become something I look forward to at the end of the day and for me it really helps my digestion as well but I think it is healthy to have at least a couple of completely alcohol free days a week.

So here is yesterday’s intake.

Breakfast:
1 very small piece of cake and a couple spoonfuls of spicy rice porridge (probably over-estimated at about 200 calories)
½ tablespoon bee pollen.
1 cup fat free yogurt
1 cup papaya
1 tablespoon brewer’s yeast
1 teaspoon honey

Lunch:
2 cups romaine lettuce
100g green beans
½ cup cherry tomato
1 whole egg and 1 white
1 tablespoon pumpkin seeds
2 tablespoons celery leaves
1 teaspoon mustard
1 tablespoon red wine vinegar
½ teaspoon white pepper
1 medium kiwi fruit

Dinner:
1.5 cups boiled spinach
1 cup papaya
¼ avocado
1 tablespoon sunflower seeds

And one strong coffee, two green teas and three herb teas.

I thought I bought flat leaf parsley but it was actually celery leaves which I couldn't find in the database so I recorded it as celery.


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Nutrition Summary for 9 May 2007
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General (71%)
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Energy 1043.7 kcal 58%
Protein 61.8 g 55%
Carbs 131.8 g 53%
Fiber 29.8 g 119%
Fat 37.8 g 76%
Water 2235.7 g 83%

Vitamins (99%)
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Vitamin A 38812.2 IU 1664%
Folate 896.9 µg 224%
B1 (Thiamine) 11.7 mg 1068%
B2 (Riboflavin) 2.9 mg 266%
B3 (Niacin) 22.4 mg 160%
B5 (Pantothenic Acid) 5.7 mg 114%
B6 (Pyridoxine) 1.8 mg 138%
B12 (Cyanocobalamin) 2.3 µg 96%
Vitamin C 320.4 mg 427%
Vitamin D 400.0 IU 200%
Vitamin E 14.2 mg 94%
Vitamin K 1521.4 µg 1690%

Minerals (100%)
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Calcium 1757.0 mg 176%
Copper 2.0 mg 222%
Iron 18.8 mg 104%
Magnesium 558.3 mg 174%
Manganese 5.4 mg 301%
Phosphorus 1085.5 mg 155%
Potassium 4644.9 mg 99%
Selenium 79.7 µg 145%
Sodium 2007.8 mg 134%
Zinc 9.6 mg 120%

Lipids (75%)
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Saturated 10.8 g 54%
Omega-3 1.6 g 146%
Omega-6 8.5 g 71%
Cholesterol 226.1 mg 75%