Day 185, The DelectaBalance Diet

Day 185, The DelectaBalance Diet

 

Morning

Preparing For My Day

 
5-10 things i am grateful for:
  • peace in our condo
  • my ability to stay within my calorie budget today
  • my husband’s willingness to do his therapeutic walk  (4 laps)
  • my decision to call Mom without dumping any problems on her
  • my decision that I do not require a new counselor right now
 
evening comments, feelings, ideas, moods, and empowering questions:
I am happy with the way that I am!  Stay tuned for the introduction of the DelectaBalance Diet!
 
mood and energy:
 
0-100
comments
mood:
80
Have been feeling good most of the day.
energy:
85
I have the energy to do what I have been doing today.
 
accomplishments:
 
accomplishment
reason it is important
next action(s)
1
Perfect timing for supper last night
Timeliness
Continue!
2
Stayed in my calorie budget 9 of the last 10 days.
Weight loss!
Continue!
3
Savored life’s joys (#9) 4 of the last 7 days.
Happiness
Continue!
4
Singing and dancing 3 of the last 7 days
Happiness
Continue!
5
Strength training 3 of the last 7 days
Fitness
Continue!
 

Grass-Fed Beef

 
For lunch this afternoon, I cooked up a pound of grass-fed lean ground beef.  According to this article, grass-fed beef has 5 mg of omega-6 fatty acids per 100 grams of muscle tissue and 2.95 mg of omega-3 fatty acids per 100 grams of muscle tissue.  Using the “Sun Fed Ranch, Organic Grass Fed Ground Beef, 90% Lean” record in Cronometer and updating a copy of it to include the omega fatty acids, I dramatically lowered the ratio of omega-6 to omega-3 on my food log.
 
Nutritional Differences
Its profile of saturated fatty acids is another reason to favor grass-fed beef.  Grass-fed beef has a higher proportion of stearic fatty acid than grain-fed beef.  Stearic acid is neutral in affecting cholesterol levels.
 
Grass-fed beef also has more precursors for CLA (conjugated linoleic acid), vitamin A, and vitamin E.  It has more glutathione.  I did not think glutathione taken in orally could do much good.  However, this article mentions the possible efficacy of oral glutathione intake.  For more about glutathione, consult my free but valuable ebook, Joyful Vibrance:  Transform Your Body Image, Energy, and Mood!
 
CLA has a lot of health benefits from changing body composition to preventing cancer.  The amount of CLA needed for its health benefits has not been thoroughly studied.
 
Taste and Cost Differences
Grass-fed beef is unfortunately more expensive to produce than grain-fed beef as it requires more land per animal.  Some people consider it to be less palatable than grain-fed beef, but I think it tastes great.  People judging the taste of meat tend to favor the type of meat they were raised on, but you may have a taste for better nutrition.  I think I do.
 

Evolving My Blog

 
My husband has been watching Lone Ranger and other old TV shows.  I am glad he is interested.  At one point, I was his only interest, which did not give me much time for other pursuits, like writing blog entries.  I seem to have enough time to do that now.
 
I have been getting ideas on how to evolve this blog.  Starting today, I have decided to no longer put the date in the title.  That will evolve this blog into having more room in the title for phrases and questions the blog entry may address.
 
I look forward to making more recipes to include in the blog.  Currently, I do not have all the pretty dishes I had in Utah that I used for taking pictures of my scrumptious recipes.  I am planning to move my stuff to Colorado, but that will still take some time.  However, I do not know how much of my stuff I can fit in this condo.  Most of it will end up in storage.
 

The DelectaBalance Diet

 
Let me introduce a new diet:  the DelectaBalance diet.  Above all, it is delectable and balanced.  Rather than giving a list of rules for this diet, I will suggest two end results:  delectable and balanced.
 

Balance

 
Cronometer is a great tool for balancing a diet.  It can help you balance your calories burned with your calories consumed, allowing a gap between the two called a deficit.  The size of the deficit is determined by how much weight you want to lose or gain.
 
Cronometer has four balance indicators that are very useful.
 
Omega-6-to-Omega-3
The first is the omega-6 to omega-3 balance.  Even though a lot of food records do not contain omega fatty acid values, this indicator is still a useful indicator.  I just updated the omega fatty acid values for grass- fed beef, showing the effect of using grass-fed beef.  The ratio of omega-6 to omega-3 fatty acids is much lower than regular beef.
 
Copper-To-Zinc
The second indicator is copper-to-zinc.  Too much copper in the diet can produce psychiatric symptoms such as spaciness, racing thoughts, phobias, disconnection from reality, being in your own world, and eventually psychosis.  I have had all of these symptoms, but they are all gone now.  That could be because I now have these two minerals in balance in my body.
 
Sodium-To-Potassium
The third indicator is potassium-to-sodium balance.  This can affect your blood pressure, which affects your cardiovascular system and mortality.  It is far better to use this indicator, if you can get it to work, than high blood pressure meds as many of them have serious side effects.
 
Calcium-To-Magnesium
The fourth indicator is calcium-to-magnesium balance.  Calcium and magnesium are important for bone development, along with vitamin D and vitamin K2.  Among other things, this balance can greatly affect your ability to eliminate.
 
Nutrients
Each of the dozens of nutrients in Cronometer is a balance because you need to balance between getting enough and not getting too much.
 
Macro-Nutrients
Then you also want to balance your macro-nutrients.  I am currently aiming for a modified Zone Diet ratio of 50% fat, 30% carbs, and 20% protein.  You can choose any ratio of macro-nutrients you wish in Cronometer to balance your food.
 

Delectability

 
What does it take for food to be delectable, really delicious and tasty?  My recipes in KaeLyn’s Korner Kitchen:  Complete Meals for the Healthy-Minded are delicious.  They are Zone-balanced, and I think Zone-balancing makes food taste great.  Some of the meals have more than 30% fat, which I think is perfectly okay.  I think consuming enough fat with your meals is important for their palatability.
 
The meals in my cookbook are also mostly volumetric, which means that they have a high weight and volume compared to the number of calories, so there is plenty of delectable food.
 
Also, learning how to use spices is important, as spices can be very nutritious and reduce inflammation.  I think my husband is as in love with my spice cabinet as he is with me.  (Just kidding!)
 
My goal is to provide even more ideas.  I made a lot of recipes that I never wrote up.  When I record every morsel I eat, I have a record of everything I eat, so it is time to start getting creative again and sharing my creativity in this blog. Here is one Zone-balanced vegan recipe I have not yet published, which you can have now, if you want.  I have others, so stay tuned.
 

Choosing Your Diet

 
When we studied at IIN (Institute for Integrative Nutrition,) we studied 100 different diets.  We studied the pros and cons of each diet, realizing that they contradicted one another in many cases.  My favorite diet is still the Zone Diet, though with somewhat more fat than the original.  It can be combined with many of the other diets, though some contradict it.
 
You may want to go for a DelectaBalance Diet, one that is delectable and balanced.  Of all the diets we studied at IIN, I do not remember any of them focusing on how good they tasted.  The French woman’s diet kind of went that direction.  French women keep their weight down even on a high-fat diet because they eat smaller portions and savor them.  As we know now, fat is not the enemy.  The ketogenic diet is very popular.  I have given it a good try.  However, I could not stay on it long-term like I was able to do with the Zone Diet.  What I eat now is in between the ketogenic and Zone diets.
 
Choose what works for you.  You can eat one type of diet for one meal and another for a different meal.  Even contradictory diets can be useful to you.  The important thing is to follow some kind of guideline or eating plan.  I suggest that balancing your diet with a tool like Cronometer and making it scrumptious is a good place to start.
 

Evening

 

Prayer

 
 
 
 
Evening Prayer
 
Dear Lord,
 
Here I am, introducing The DelectaBalance Diet.   Help me to produce ideas in line with the concept of delectable, balanced food.
 
Savoring life’s joys is one of the 12 happiness activities, researched by Sonya Lyurbomirsky.  One way to savor life’s joys #9 is to make, taste, and share delectable food.  We may increase flow experiences #6 while preparing the food.  When sharing delectable food, we practice acts of kindness #4 and nurture social relationships #5.
 
We can develop a strategy for coping #6 during difficult times, by eating a balanced, delectable diet.  If our food is balanced and health-promoting, we are taking care of our bodies #12.
 
If we reach for the goals of balancing our food in various ways and stay within our calorie budgets, we are committing to our goals #10.  We can do the same by making our food taste better.   Expressing gratitude #1 for the food may be practicing religion and spirituality #11.
In at least nine ways, the DelectaBalance Diet can foster happiness.
 
Instead of promoting hard-fast rules as to what is in the DelectaBalance Diet and what is not, I will advance the concept in the Success Mechanism steps of going for end results.  The end result is a delectable, balanced diet.  I propose that Cronometer is a useful tool for balancing the overall diet.  However, it is not the only possibility.  My readers are encouraged to seek out tools for themselves.
 
Perhaps the most useful tool is a digital kitchen scale.  I pray everyone will get one, if they do not have one already.
 
Lord, I am grateful for the many hours I have already put in to developing these concepts.  One starter idea is balancing yin and yang.  Yin is the sweet expansive.  Yang is the salty contracting.  Giving each meal a balance of yin and yang increases the delectability and makes us feel better as well.
 
I pray that my readers will participate in the DelectaBalance Diet concept and prepare, eat, and share delicious, nutritious meals.
 
Amen.
 
If you would like to join me in this journey from the beginning, please start with Day One.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
KaeLyn Morrill
 

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