casual day

Hair Growing Days for sure around here!

Got some days off...  much needed.

All I did was sit there. Ah!

After I saved up all the money I needed for my vacation...

That's always good to be prepared-ed.

I feel good about adding back some chicken breasts - no skin....

and tuna to my diet.

They are not high in Omega 3. 

I would even call them Neutral PUFA's.

So low - they are relatively benign.

This is 100 grams of Tuna, canned, in Water

9 mg of Omega 6.

Total pufa 0.3 grams.

Super Low Fat - a dieter's dream!

Compare that to 100 grams of Tuna packed in Oil.

2489 mg of Omega 6.

That is almost 2 1/2 grams of Omega 6!

Just shoot me now!

3 GRAMS total PUFA!

Puh-leaze!

Sometimes they pack the Tuna in soybean oil.

Sometimes Olive Oil. Gotta read every label. Every time.

Are you starting to get the basics of this PUFA stuff?

I'm not sure about anything.

No ratio.

No stupid flax seed. 

No extra Fish Oil (I still take my Cod Liver Oil)

Not sure about anything except to avoid Omega 6!

That includes all the seed oils.

Most of the Nut oils.

Except for Macadamia Nuts.

They are the one "Nut" exception to the Omega 6s.

This is 1 cup - or 132 grams.

One pound is 453 grams.

So even if you ate a full pound of Mac Nuts,

That would still be about 6 grams of Omega 6.

And who hasn't done that?

Compare that to just one cup of Walnuts.

130 grams per cup  has 44 grams of Omega 6.

Over 44 GRAMS of Deadly Omega 6 per ONE cup.

You heard me. Deadly.

PLEASE don't think that all nuts are the same.

They are not!

Not all oils are the same, either!

Off we go - to learn together!

YAY!

the mighty mighty chicken

 Nearly 6 months of no chicken made me miss it.

So I made some... A Chicken Breast with no skin....

Seen here cooking with a can of Tomatos.

White Meat Chicken NO Skin

600 mg of Omega 6

White Meat Chicken WITH Skin

Add the skin and it more than doubles...

THAT makes sense because so many of the Omega 6

are said to be stored in the fat / skin

Dark Meat Chicken With Skin

Nearly 6 times the Omega 6 (the "bad" one)

as compared to White Meat Chicken without Skin.

GOSH - that's more fat than beef!

Think! Freedom!

Think about what cha tryin to do to me (link)

Like the song!

Took the Chicken, with Tomatos, added Pumpkin, Gram Masala Spices,

Green Beans, Red Peppers, Onions... and Ground Chuck.

I added the Beef just cuz I had some on hand. 

It would have been fine without it, too.

Speaking of Beef.... Look at the numbers for Grass Fed Hamburger.

Higher Omega 3... but the Omega 6 is about the same as Grain Fed.

In this case, maybe a little higher.

I would call this "Neutral" Omegas. 

This is Grain Fed Beef. 70/30

Oh - and all my examples are 100 gram portions.

If the goal of a low pufa diet is 4% pufa MAX,

Then 4% of, say, 1200 calories is 48.

48 calories from pufa. Divided by 9 (for a fat)

is nearly 6 grams of pufa. THAT's alot!

Beef - here - has almost half of ONE gram.... not alot!

Now comes 95/5 ground beef.

THAT has about as much total fat than White Meat Chicken!

And less PUFAs all the way around.

And WAY better than Dark Meat Chicken's stats!

Remember my 100 days of Omega 3?

It was more like 5 - nearly 6 months for me.

Because the half - life of the Omega 6 is so long...

It takes 2 to 4 years to clear your system!

That's my own BP. It runs low-ish.

So now , my plan is to go back to sorta regular eating.

I am not worried at all about the Omega 3's.

I am not worried at all about my LDL.

I still don't like the Omega 6's.

I still want to keep low PUFA.

[poly unsaturated fatty acids]

We'll see, eh?

 

Awesome Early Spring-Like Weather we're having!

Lots o' rain. Just like I like it!

typical low carb - pufa

Typical LoCarb diet:

Bacon, Eggs, Cheese,

Ground Beef, Green Beans,

Avocado, Chicken, Nuts,

Mayo (or salad dressing)

Heavy Whipping Cream

This is a typical LoCarb Diet with minimally processed

and minimally prepared foods: Single ingredients recipes...

The pufas only go up from here!

23 grams of PUFA

With a 13 to 1 ratio!

23 x 9 = 207 calories from pufa...

[PolyUnsaturated Fatty Acids]

About 10% of the total calories...

Which is OK... but far from ideal!

20:5 n-3 (EPA) is 9 mg...

22:6 n-3 (DHA) is 142 mg...

How did we ever live?

The results of my informal survey are coming in:

Most people don't care what a PUFA is.

They never even took time to answer the questions!

(That's ok - that IS the answer I was looking for!)

Some people don't know what a PUFA

Others don't think they need to limit them.

Or even the Omega 6's.

Only 3 or 4 Nurses take Omega 3 supplements...

Not one of them limits Omega 6.

NOT ONE.

In fact, they serve them and love them.

With Fake Fat Dressings....of course...

(Most of my Nurse Peers are on Low Fat)

Ah..... to be continued!

Link to the original survey HERE...

a S.A.D. story

The Standard American Diet....

Pre-weight loss/ non-binge:

McDonalds, cokes, donuts, candy, candy bars,

pizza, breadsticks, booze, etc.

Note the Omega 666!

About 66 grams! That's alot!

PUFA - Poly Unsaturated Fatty Acids...

Where the Omega 3 and 6's come from.

The only true Essential Fatty Acids!

Now comes the Standard LoCarb diet.

The one like I did for the first 2 years.

And lost a tone of weight with!

6 strips of bacon, 6 eggs, blocks of cheddar cheese,

walnuts, peanut butter, avocado, mayo, grain-free,

ground beef, sour cream, heavy whipping cream, sweeteners. 

BUT - look at the pufa's.... 66!!

The ratio is better - yes...

But with these numbers, the ratio is kinda moot point.

10% total pufa average - on my previous low-carb diet.

There was a time - I would brag about this.

No more!

Now compare that to a LoCarb, low pufa diet!

The one I am trying here for 100 days, or 2 years...

which ever comes first! 

It takes at least 2 years for pufa's to leave your body!

so my original experiment of 100 days - might be a little short sighted!

My diet now would include salmon most days, 

ground beef some days, grass-fed when possible...

no veggie oils, some butter, again - grass-fed when possible,

some coconut oil, some tallow,

no heavy Omega 6's, low fructose,

low dairy, gluten-free, legume free,

occasional starch, minimal sweeteners....

As much like Paleo/Primal as I dare to call myself!

Eat as much Real Food as possible....no - wait....

Let me put that another way!

As much as possible - Eat Real Food!

a good egg

How wonderful - a barn full of chickens!

Clucking and laying eggs.

 That's the image we have of what chickens do.

We all know the eggs farms are not quite that wholesome.

That's all changing now. And that's another story for another day.

If ya have to get eggs from the store,

These are good.  Christopher Eggs. (link)

"All Natural Eggs."

Maybe a step up from Egglands Best.

EB has 130 mg of Omega 3 per egg.

But Christopher Eggs are not higher in price! Just nutrition.

These are Christopher Eggs. From Krogers.

660 mg Omega 3 per egg. This is for 100 grams...

Two large eggs.

Compare that to regular eggs...

Almost no Omega 3 and nearly 20:1 Omega 6 to 3.

We are understanding that not all fats are "bad," right?

The Essential Fatty Acids - remember?

This seems to be a very healthy egg!

Poached, raw, sunny side up -

Just don't forget the side of bacon!

Meow!

hi, fat!

Eggs, bacon, cheese..

Heavy whipping cream in my coffee....

A glob of butter....

Dash of coconut oil...

A shot of whey protein...

Today was a light day...

Only 73 grams of fat!

I posted the other day that I went back to 

re re re induction. Now I only do VLC

[very low carb] for 3 days or so.

That seems to take the place of a longer

re -induction for me. 

And as usual, I feel a change in my body.

So it's working!

I am bragging here about the way I 

Whipped those Omega 6 into shape!

As part of my 100 days of fish/fish oil.

It's not just about raising the Omega 3.

It's also about lowering the Omega 6.

And keeping all the PUFA's 

between 4 and 10%!!!

It's not a restriction... as in sacrifice!

It's just applying everything I've learned 

over the past 2 years - now to what I DO!

Hope your day is wonderful!

I heart chicken

This is me - loving chicken!

I love chicken!

 

But there is a reason chicken is cheap.

It is inferior. There. I said it.

MANY people love chicken because it is low in fat.

And they can eat more of it on a low fat diet.

Chicken is the "Sacred Cow" of weight loss meats!

Or IS it?  Let's take a closer look!

This is dark meat chicken.

The juicy stuff.

But have a glance at the PUFA's.

Dark chicken has nearly 10 grams of fat.

Not much Omega 3 there.

Almost 2 grams of Omega 6!

And a 10:1 ratio of Omega 6 to Omega 3.

AND this is just the chicken... 

It doesn't even count the veggie oil it was fried in!

Or the mayo it was paired with for salad.

REMEMBER:

PUFA's contain the ONLY

Essential Fatty Acids in the diet.

ALL the rest can be made from the diet.

And the Omega 6  - in excess - is thought to 

be a cause of inflammation  - and worse!

So we think we are "getting by" with LowFat.

MMMM chicken! However -

We are not. Not with this kind of choice, at least!

And "Organic Chicken" (link)

Free-Range Chicken...

(Keep in mind - they are not the same thing)

I can not find a source that breaks down the 

PUFA information! So I wonder if it is really better!

Companies are NOT required to list PUFA info.

 

Compare that to white meat chicken.

HALF THE FAT

And only a quarter of the PUFA!!

Maybe a much better option!

 

Here's  cod... the kind you get at Fast Food Places.

This data is just the fish... the cod... no breading here.

Not even a gram of PUFA !!

We think - "Oh look! YAY! No evil wicked FAT!"

However, we need some about a gram or so 

Of the Omega 3's .... and MUCH less of the Omega 6's

than most of us get already!

 

Compare that to tuna. This is canned tuna.

About the same amount of protein...

BUT much better PUFA's...

About one gram!

 

And speaking of cheap proteins....

How does this compare to beef?

Well.... YOUR dark meat chicken has TWICE the fat of beef!

To be fair, this is ground sirloin... 95/5

But is it not always true that

chicken has WAY less fat than beef.

And is therefore, a better choice.

Not always!

BTW - 70/30 beef is just that -  30% fat.

With about 18 grams of total fat per 100 grams.

[All of these images are 100 grams.]

All data came from (here)

Cross-referenced (here)

I use this Paleo Tracks! (here)

So - Lots to learn here still!

At least we can all learn together!

Hope this helps. Thanks for reading!