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DS9KIE's Photo DS9KIE SparkPoints: (245,896)
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6/24/13 7:02 P

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great ideas

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BRAVELUTE's Photo BRAVELUTE SparkPoints: (80,698)
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6/23/13 1:46 P

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Re: Making it easier to enter foods into the tracker

Right now, I'm working to get away from heavy reliance on the tracker. But I find it easy to use.

I have added all my fruits and vegetables I use all the time to my "Favorites."
The salads, soups, and stir fries I seem to always just throw together go into Groups. When I type up the group title, I put a number at the beginning to tell how many servings it has so I can say I'm eating .5 or .25 of the group of foods in that salad.

And something with more servings goes into recipes, like my no bake cookies that makes 32 servings. The recipe takes care of dividing out the nutrients into 32 servings. I make comments about the recipe if it is a good choice for protein or carbs, because you can't always tell that from the title.

Another thing I do if I make a meal that will become tomorrow's packed lunch is copy the foods from tonight's dinner to tomorrow's lunch and I've already tracked the whole meal with one click.

But since I've found it easier to enter my food, it is also easy to see that my protein doesn't ever come close to the SP low range recommendation.

I would like to change my range, but would like direction on what to change it to. I can't seem to find that in Fuhrman materials. On one of Diskie9's links, I found a statement that a non-athlete should aim for 10% of their calories to come from protein (talking vegan here).

So, the math, based on 1200 minimum:
10% of 1200 = 120 calories to protein / 4 calories per g of protein= a minimun target of 30 g of protein.

10% of 1500 = 150 calories to protein / 4 calories per g of protein - a maximum target of 37.5 g protein

So I could change my SP protein goal to 30 - 40g and I'd feel a lot better.

I never worry about combining protein or quality of protein, just getting a variety of high nutrient density foods in my diet. It's interesting that combining still comes up in blogs etc. as if it were modern wisdom.

So, does my math look right? 30 - 40 g. protein a day? I know the high end is 40 but I don't want to feel bad if it happens to be higher one day.



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BRAVELUTE's Photo BRAVELUTE SparkPoints: (80,698)
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6/23/13 1:21 P

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I loved the vegparadise video mentioned in the starting post!! Very funny.

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KASHII's Photo KASHII Posts: 1,598
6/20/13 1:28 A

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I was thinking track here on Spark -- but I guess any phone app or website that lets you see how much protein (carb, fat, calories -- whatever your interest) you are getting is good! :)

(finished protein article: veggiekate.com/2013/06/19/wed
nesday-wo
rds-protein/
)



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VELMATULIP's Photo VELMATULIP Posts: 653
6/18/13 7:50 A

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I typically add my recipes to the Spark People recipe collection...especially if it's something that I'll make more than once. I then add it to my favorites and have it handy for every time I eat it.

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HAPPYMOM8's Photo HAPPYMOM8 SparkPoints: (174,842)
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6/17/13 5:10 P

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THANKS KASHI
THAT WAS REALLY HELPFUL!

Choose wisely what we do with our bodies in the way of food choices and activity and we can be rewarded with good health
Thank God for our blessings!


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DAKOTA106's Photo DAKOTA106 SparkPoints: (10,162)
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6/17/13 1:47 P

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Thanks I thought maybe I was doing something wrong! Maybe I'll try again or go to another site and try it there! Diane

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DS9KIE's Photo DS9KIE SparkPoints: (245,896)
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6/17/13 11:15 A

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I agree Diane

Leader of Eat to live www.sparkpeople.com/myspark/groups_i
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ndividual.asp?gid=44365

Eating got me into this mess and eating is going to get me out of this mess
THE SALAD IS THE MAIN DISH
The greatest act can be one little victory ...Celebrate the moment as it turns into one more Just one little victory, a spirit breakin' free.One little victory-Rush


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DAKOTA106's Photo DAKOTA106 SparkPoints: (10,162)
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6/17/13 11:08 A

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Thanks. Are you talking about tracking food on spark ? I tried that in the past and doing your own food was not easy! Diane

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KASHII's Photo KASHII Posts: 1,598
6/16/13 10:59 P

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Funny, I was just doing research on this for my next article :)

For those not sure about your bean/protein intake, you may want to track at least a little while you're starting to see what you're getting as you settle in to your new routine.

Don't forget some nuts and seeds also have protein (hemp is my top choice 1oz = 160 cal, 10g pro; almonds 1oz = 180 cal, 6g pro; pumpkin seeds 1oz = 150 cal, 7g pro),

Some whole grains are good sources, as well (I know some people are cutting all grains, but for those doing limited grains, oatmeal 1 cup cooked = 310 cal, 11g pro; quinoa is an option: 1 cup cooked = 222 cal, 8g protein; or amaranth 1 cup cooked = 250 cal, 9g pro)

And, as said - veggies can be good sources too - and they're great because they're very low calorie while being rich in nutrients and quite filling. Some numbers: 1/2 c soy beans = 150cal, 15g pro; 1c cooked spinach = 40 cal, 5g Pro; 1c raw broccoli = 30 cal, 3g Pro; 1c cooked chard = 35 cal, 3g pro; and most other beans will range per 1/2 cup cooked about 110-140 cal and 7-9g pro.

Make sure you get variety so you're not only getting the amount of protein, but different types (different amino acids for different needs.)



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PIANOMOMOFTHREE's Photo PIANOMOMOFTHREE Posts: 93
6/16/13 10:44 P

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Thanks for the info. Since I'm such a newb to this whole ETL thing, every little bit of info is valuable!

Lisa - Pianomomofthree


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MUDDER91's Photo MUDDER91 Posts: 3,899
6/16/13 10:26 P

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What I like best about ETL is not having to track...

Jana



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HAPPYMOM8's Photo HAPPYMOM8 SparkPoints: (174,842)
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6/16/13 7:10 P

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Good thinking, Velma.
There is nothing like planning ahead and seeing exactly
What we are getting nutrient wise. Then the important thing is to follow through
To the best of our ability.
Pat

Choose wisely what we do with our bodies in the way of food choices and activity and we can be rewarded with good health
Thank God for our blessings!


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VELMATULIP's Photo VELMATULIP Posts: 653
6/16/13 6:42 P

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There are definitely other ways to get protein besides beans. I haven't gotten to the part of the book that explains why 1 cup of beans is recommended. If you put in what you plan to eat during the day into your tracker, it will tell you how many g of protein you're getting. I always find it easier to plan ahead than think back.

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DAKOTA106's Photo DAKOTA106 SparkPoints: (10,162)
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6/16/13 6:08 P

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I'm soo glad to see this thread as it's been on my mind alot! I also am going back to re read ETL as I think I remember Dr. F saying a cup of beans a day.I like beans but don't "love " them and do you think it could be a problem if I don't get a cup a day? Can we get enough protein if we only get say 1/2 a cup a day but lot's of leafy greens? Diane

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DS9KIE's Photo DS9KIE SparkPoints: (245,896)
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6/16/13 2:59 P

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I'm just about to read that part in the Eat to Live but here a part from the last site on the list below

"Calculating Protein Requirements

Recently, studies on nitrogen balance provided more accurate ways to measure the body's protein requirements. Joel Fuhrman, M.D. in his book Eat to Live writes that an easy way to calculate your own daily protein requirement according to the U.S. RDA is to multiply 0.36 (grams) by your body weight. That translates to about 44 grams for a 120-pound woman and 54 grams for a 150-pound male. In metric terminology the RDA is 0.8 grams per kilogram of body weight. "


I also remember some one on one of the teams saying you calculate your ideal weight and not your current weight if your trying to loss weight.

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Co-leader of Torture Chambers!! www.sparkpeople.com/myspark/groups_i
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Eating got me into this mess and eating is going to get me out of this mess
THE SALAD IS THE MAIN DISH
The greatest act can be one little victory ...Celebrate the moment as it turns into one more Just one little victory, a spirit breakin' free.One little victory-Rush


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MUDDER91's Photo MUDDER91 Posts: 3,899
6/16/13 10:06 A

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I haven't reread that part of ETL yet, but my memory from 1.5 years ago tells me it is 10-15%.Above 15% the studies show increased incidence of disease.

Jana



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GR8ERJOY's Photo GR8ERJOY Posts: 719
6/16/13 9:17 A

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I'm new on the journey to vegetarianism, and I'm trying to read enough to know what I'm talking about, but I'm stumped about the Protien. Does anyone else try to follow SP nutrition recommendations? Based on their 20% daily minimum (at least 60 g for me), I never get there if I've eaten vegetarian. Looking more carefully at some of the resources below, it seems the SP recommendation is high? The Michaelbluejay site recommends 11%. Z Although, I recall doin my calculation while I read ETL and it being the same as SP's (60+ grams daily). I think I'm missing something somewhere. Any thoughts?

Joy
NJ, US - EST

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MARTHROID's Photo MARTHROID Posts: 371
6/15/13 2:55 P

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Great movie!! Loved it and it was very informative. That may have led me to ETL.

MOVE!!!!!!!


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VELMATULIP's Photo VELMATULIP Posts: 653
6/14/13 8:48 P

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Thanks for the link! I didn't know about the FOK website. My cardiologist suggested that I go vegan last year (I had already given up red meat and dairy by that point) and suggested that I watch the movie. I still haven't watched it, but I've moved much closer to vegan than I was before. I hope to get the video at the library.

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DS9KIE's Photo DS9KIE SparkPoints: (245,896)
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6/14/13 4:51 P

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which is great cause you can eat alot of veggies and feel full.

Leader of Eat to live www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1024

Co-leader of Torture Chambers!! www.sparkpeople.com/myspark/groups_i
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Eating got me into this mess and eating is going to get me out of this mess
THE SALAD IS THE MAIN DISH
The greatest act can be one little victory ...Celebrate the moment as it turns into one more Just one little victory, a spirit breakin' free.One little victory-Rush


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GABBY308's Photo GABBY308 Posts: 7,955
6/14/13 3:57 P

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Thanks! I have been telling people this all week. When they hear that I'm on ETL they always say that they can't do it because they need their protein and don't realize vegetables have it.

Of course you have to eat an awful lot of broccoli to get the 100 calories that compares to 1oz of beef LOL






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HAPPYMOM8's Photo HAPPYMOM8 SparkPoints: (174,842)
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6/14/13 1:28 P

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I haven't got too excited over Tofu but love beans of any kind so we have lots
of bean dishes! Covers our extra protein needs( besides all the protein in our veggies daily!)

Choose wisely what we do with our bodies in the way of food choices and activity and we can be rewarded with good health
Thank God for our blessings!


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MUDDER91's Photo MUDDER91 Posts: 3,899
6/14/13 1:00 P

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emoticon emoticon emoticon

Jana



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DS9KIE's Photo DS9KIE SparkPoints: (245,896)
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6/14/13 12:25 P

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Have you ever wondered are getting enough protein, or you tell someone you don't eat meat and they say how do you get your protein. or do you think you have to eat some eggs or meat to get your protein in, ect

Well never fear you get plenty of protein in when you eat a variety of fruits and veggies. All the vegetarian books like Eat to live give you the information about protein.

Did you know that broccoli had twice as much protein than beef? Did you know that green leafy veggies are mostly protein? (Eat to Live Chapter 3)

The other thing is that everyone seems to eat waay too much protein then you need. It's like we are obsessed with getting protein, like its the only nutrient out there.

Well here is lots of info on protein.



www.forksoverknives.com/the-myth-of-
co
mplementary-protein/?utm_medium=emaiR>l&utm_source=Newsletter060613


foodmatters.tv/articles-1/top-6-plan
t-
based-proteins


www.vrg.org/nutrition/protein.php

michaelbluejay.com/veg/protein.html

www.vegparadise.com/protein.html (Has a funny video)

vegetarian.about.com/od/healthnutrit
io
n/tp/protein.htm


www.diseaseproof.com/archives/debunk
in
g-diet-myths-protein-in-the-produce-R>isle.html


www.peta.org/living/vegetarian-livin
g/
how-much-protein-do-i-need.aspx


www.pcrm.org/search/?cid=251

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=158


www.onegreenplanet.org/vegan-food/ho
w-
much-protein-do-you-really-need/


www.livestrong.com/slideshow/1008810
-1
3-surprising-vegetarian-sources-protR>ein/?utm_source=newsletter&utm_mediu
m=
email&utm_campaign=1113#slide=1


www.mindbodygreen.com/0-4771/10-Vega
n-
Sources-of-Protein.html


www.nomeatathlete.com/where-vegetari
an
s-get-protein/


www.drmcdougall.com/misc/2007nl/apr/
pr
otein.htm


www.rebootwithjoe.com/protein-on-a-r
eb
oot/?utm_source=feedburner&utm_mediuR>m=email&utm_campaign=Feed%3A+jointhe
re
boot%2FuoBr+%28Reboot+With+Joe%29


Edited by: DS9KIE at: 7/28/2014 (17:13)
Leader of Eat to live www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1024

Co-leader of Torture Chambers!! www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=44365

Eating got me into this mess and eating is going to get me out of this mess
THE SALAD IS THE MAIN DISH
The greatest act can be one little victory ...Celebrate the moment as it turns into one more Just one little victory, a spirit breakin' free.One little victory-Rush


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