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Healthy diet 2017v19

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Healthy Diet 2017v19  Excel spreadsheet Weekly Diet Tool

Further to the recent v18 update I have added Camembert cheese and included the USDA Food List reference number (NDB No.) to the Stilton cheese entry which was omitted in v18. The blue stilton data that I have used is from a commercial supplier Coombe Castle. The data in the USDA Food List that includes commercial products is from the labelled product and may not include all the entries that the Food List normally lists. In the case of cheese I have copied missing data from the Cheddar cheese entry to the Stilton entry.  This is preferable to entering a zero quantity. I will consider adding a comment to entries that have data from labelled products which does not supply the usual complete Food List nutrients. 

USDA Food List

The USDA Food List requires the user to select the data source from Select Source. The options are: All data sources, Branded food products and Standard Reference. 
To read the Food List entries as used in the Healthy Diet spreadsheet the user would normally select Standard Reference except when the entry is for a branded product.

Excel conditional formatting

So far the conditional formatting that I have employed is working but may need further information. Conditional formatting is used so a check can readily be seen that the target RDA (recommended Daily Allowance) is not met.  The spreadsheet cell's background colour remains light pink, or for those nutrients that do not have an RDA remain uncoloured. When a nutrient meets the target RDA it's background colour will be removed. If a nutrient's RDA is met and exceeded the adjoining cell's background colour will change to dark pink.  

I have re-included a muesli meal to provide an example of how the spreadsheet displays data. The user can delete the entries and enter their own. 

Note that each nutrient has its own spreadsheet for the data. These eighteen spreadsheets are unlocked. I have left them unlocked as it is a real chore to unlock them for editing the workbook and then lock them again. By all means refer to the individual nutrient lists but beware not to change anything.  Always when downloading an update make a copy as a Save As for your working weekly diet spreadsheet.

Healthy Diet 2017v19

 Earlier versions are below. Version 16 has a list of the features. Link

Posted on 17 Mar 2017 by Geoff Edwards

Healthy Diet update 2017v18

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Healthy Diet Excel spreadsheet 2017v18

I have made a small amendment to the Healthy diet spreadsheet. Calories for Cheddar Cheese had remained at one ounce when I had changed the amount to 100g.

I have also added Cottage cheese and Stilton blue cheese to the spreadsheet. Cheeses do vary in their nutrients quite considerably.  I will continue to add more cheeses to the spreadsheet.  Healthy Diet 2017v18
Posted on 12 Mar 2017 by Geoff Edwards

amended Healthy Diet 2017v17

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Amended Healthy Diet 2017v17


The entry for Pistachios was ascribed to the wrong category amended file
Posted on 27 Feb 2017 by Geoff Edwards

Healthy Diet tool update 2017v16

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  Healthy Diet Tool Update v16

Update to the Microsoft Excel Diet Weekly sheet V16

There are a few more Comments added and the Vegetable Soup entry had an error that  has been amended. Please note that this version does not have the auxiliary sheets protected. This is to allow less time consuming editing when new entries are made. .Healthy Diet Recording Tool 2017 v16

  • My Healthy Diet Record Tool is a useful tool to help count calories that are required to monitor weight loss or gain. The tool is under the control of the user who needs to add their age, gender, height and existing weight and their level of physical activity.
  • Food including fluid is input by the user by means of adding to a simple annotated list.
  •  NHS Five a Day advisory portions are automatically generated - factional amounts count
  •  alcohol units are calculated
  • quantities are based on 100g quantities or single items
  • Data is taken (mainly) directly from the USDA National Database for Standard Reference Release 28. The spreadsheet food list includes full reference to the USDA NDB numbers.
  • Proximates are listed: Water, Energy, Total lipid (fat),Carbohydrates by difference, Fiber-total dietary and sugars
  • Minerals are listed: Calcium,Iron,Magnesium,Phosphorus,Potassium,Sodium and Zinc
  • Vitamins are listed: Vitamin C and Vitamin A RAE
  • All food is colour coded which helps usability and encourages trying to create a balanced diet eg. Vegetables are coloured light green, grains beige and seafood blue
  • there are two pie charts which automatically show the categories of food by colour
  • The USDA labelled pie chart omits alcohol and confectionery and is based on calories not volume but it does provide the proportion of food consumed by calories.
  • RDA information for each nutrient is listed
  • Note version 14: Nutrient amounts are subject to Conditional Formatting using a light pink background to cells that record less that the RDA for the nutrient. If the nutrient amount exceeds the RDA the adjoining cell is formatted as dark pink. The RDA data for Saturated Fat is calculated from the user's daily requirement of calories to maintain their current weight. RDA Data is from the American Heart Associations recommendation Please note that conditional formatting does not work for Excel 2003 and earlier versions.
  • Calculated change in weight is given immediately
  • some new entries have been made and some errors traced and removed
  • helpful notes have been added as comments

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data at your convenience.Apart from the tool's use as a means to control weight and a healthy balanced diet the tool allows listing of any one foodstuff by any amount of course. There is also an entry for beer on Wednesday that was included as an example of how to manage beer of a different strength -explained in a comment.

Salt in the diet

We are aware that the amount of salt consumed is often far too much. The labelling of food does provide a useful guide but in practice the salt content of the food we eat and drink is not made available at meal times. The Excel workbook with its multiple spreadsheets provides this and other information.

Water

Water as a proximate has been added. This was overlooked, even though water is the most important part of our diet.

Healthy Diet Recording Tool Geoff Edwards

The tool has been developed using Microsoft's Excel software over a period starting in 2008. I have used it almost continuously on a day to day basis but it can be used for limited periods to monitor a healthy diet.

The user must be able to enter data on a spreadsheet and handle simple formulas.

The software is licensed

This work is licensed under the Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License. To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-sa/3.0/ or send a letter to Creative Commons, 444 Castro Street, Suite 900, Mountain View, California, 94041, USA.

Data obtained  almost entirely from:  US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

USDA National Nutrient Database for Standard Reference, Release 28. Version Current:September 2015. Internet: http://www.ars.usda.gov/ba/bhnrc/ndl

Microsoft Excel

The spreadsheet has been create with the 2007 version of Excel. There are 18 sheets in addition to the "Weekly Diet" sheet which is the Home sheet to which data flows both to and from the other sheets. To minimise errors the 18 sheets are protected from being altered. The password is "password" lower case so that any modifications will need sheets to be unprotected. Unfortunately, Excel 2003 will not recognize password set in version 2007 so if you are using the 2003 version of Excel you need to be careful. I will get round to saving a version of the workbook in 2003 version but for the time being take care!

Terms of use

Care has been taken to ensure that the data is accurate but cannot be guaranteed

Posted on 27 Jan 2017 by Geoff Edwards

Healthy Diet update v15

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  Healthy Diet Tool Update v15

Important update to the Microsoft Excel Diet Weekly sheet V15

I had added several items to the Microsoft Excel spreadsheet tool for managing diet version 14. Version 15 has a few useful notes inserted as comments. The inclusion of a calculation for Sugar consumption has been added and Beetroot has been added..Healthy Diet Recording Tool 2016 v15

  • My Healthy Diet Record Tool is a useful tool to help count calories that are required to monitor weight loss or gain. The tool is under the control of the user who needs to add their age, gender, height and existing weight and their level of physical activity.
  • Food including fluid is input by the user by means of adding to a simple annotated list.
  •  NHS Five a Day advisory portions are automatically generated - factional amounts count
  •  alcohol units are calculated
  • quantities are based on 100g quantities or single items
  • Data is taken (mainly) directly from the USDA National Database for Standard Reference Release 28. The spreadsheet food list includes full reference to the USDA NDB Nos.
  • Proximates are listed: Water, Energy, Total lipid (fat),Carbohydrates by difference, Fiber-total dietary and sugars
  • Minerals are listed: Calcium,Iron,Magnesium,Phosphorus,Potassium,Sodium and Zinc
  • Vitamins are listed: Vitamin C and Vitamin A RAE
  • All food is colour coded which helps usability and encourages trying to create a balanced diet eg. Vegetables are coloured light green, grains beige and seafood blue
  • there are two pie charts which automatically show the categories of food by colour
  • The USDA labelled pie chart omits alcohol and confectionery and is based on calories not volume but it does provide the proportion of food consumed by calories.
  • RDA information for each nutrient is listed
  • Note version 14: Nutrient amounts are subject to Conditional Formatting using a light pink background to cells that record less that the RDA for the nutrient. If the nutrient amount exceeds the RDA the adjoining cell is formatted as dark pink. The RDA data for Saturated Fat is calculated from the user's daily requirement of calories to maintain their current weight. RDA Data is from the American Heart Associations recommendation Please note that conditional formatting does not work for Excel 2003 and earlier versions.
  • Calculated change in weight is given immediately
  • some new entries have been made and some errors traced and removed
  • helpful notes have been added as comments

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data at your convenience.Apart from the tool's use as a means to control weight and a healthy balanced diet the tool allows listing of any one foodstuff by any amount of course.

Salt in the diet

We are aware that the amount of salt consumed is often far too much. The labelling of food does provide a useful guide but in practice the salt content of the food we eat and drink is not made available at meal times. The Excel workbook with its multiple spreadsheets provides this and other information.

Water

Water as a proximate has been added. This was overlooked, even though water is the most important part of our diet.

Healthy Diet Recording Tool Geoff Edwards

The tool has been developed using Microsoft's Excel software over a period starting in 2008. I have used it almost continuously on a day to day basis but it can be used for limited periods to monitor a healthy diet.

The user must be able to enter data on a spreadsheet and handle simple formulas.

The software is licensed

This work is licensed under the Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License. To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-sa/3.0/ or send a letter to Creative Commons, 444 Castro Street, Suite 900, Mountain View, California, 94041, USA.

Data obtained  almost entirely from:  US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

USDA National Nutrient Database for Standard Reference, Release 28. Version Current:September 2015. Internet: http://www.ars.usda.gov/ba/bhnrc/ndl

Microsoft Excel

The spreadsheet has been create with the 2007 version of Excel. There are 18 sheets in addition to the "Weekly Diet" sheet which is the Home sheet to which data flows both to and from the other sheets. To minimise errors the 18 sheets are protected from being altered. The password is "password" lower case so that any modifications will need sheets to be unprotected. Unfortunately, Excel 2003 will not recognize password set in version 2007 so if you are using the 2003 version of Excel you need to be careful. I will get round to saving a version of the workbook in 2003 version but for the time being take care!

Terms of use

Care has been taken to ensure that the data is accurate but cannot be guaranteed

Posted on 30 Nov 2016 by Geoff Edwards

Healthy Diet tool update 2016v14

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  Healthy Diet Tool Update v14

Important update to the Microsoft Excel Diet Weekly sheet V14

I have added several items to Microsoft Excel spreadsheet tool for managing diet         .Healthy Diet Recording Tool 2016 v14

  • My Healthy Diet Record Tool is a useful tool to help count calories that are required to monitor weight loss or gain. The tool is under the control of the user who needs to add their age, gender, height and existing weight and their level of physical activity.
  • Food including fluid is input by the user by means of adding to a simple annotated list.
  •  NHS Five a Day advisory portions are automatically generated - factional amounts count
  •  alcohol units are calculated
  • quantities are based on 100g quantities or single items
  • Data is taken (mainly) directly from the USDA National Database for Standard Reference Release 28. The spreadsheet food list includes full reference to the USDA NDB Nos.
  • Proximates are listed: Water, Energy, Total lipid (fat),Carbohydrates by difference, Fiber-total dietary and sugars
  • Minerals are listed: Calcium,Iron,Magnesium,Phosphorus,Potassium,Sodium and Zinc
  • Vitamins are listed: Vitamin C and Vitamin A RAE
  • All food is colour coded which helps usability and encourages trying to create a balanced diet eg. Vegetables are coloured light green, grains beige and seafood blue
  • there are two pie charts which automatically show the categories of food by colour
  • The USDA labelled pie chart omits alcohol and confectionery and is based on calories not volume but it does provide the proportion of food consumed by calories.
  • RDA information for each nutrient is listed
  • Note version 14: Nutrient amounts are subject to Conditional Formatting using a light pink background to cells that record less that the RDA for the nutrient. If the nutrient amount exceeds the RDA the adjoining cell is formatted as dark pink. The RDA data for Saturated Fat is calculated from the user's daily requirement of calories to maintain their current weight. RDA Data is from the American Heart Associations recommendation Please note that conditional formatting does not work for Excel 2003 and earlier versions.
  • Calculated change in weight is given immediately
  • some new entries have been made and some errors traced and removed
  • helpful notes have been added as comments

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data at your convenience.Apart from the tool's use as a means to control weight and a healthy balanced diet the tool allows listing of any one foodstuff by any amount of course.

Salt in the diet

We are aware that the amount of salt consumed is often far too much. The labelling of food does provide a useful guide but in practice the salt content of the food we eat and drink is not made available at meal times. The Excel workbook with its multiple spreadsheets provides this and other information.

Water

Water as a proximate has been added. This was overlooked, even though water is the most important part of our diet.

Healthy Diet Recording Tool Geoff Edwards

The tool has been developed using Microsoft's Excel software over a period starting in 2008. I have used it almost continuously on a day to day basis but it can be used for limited periods to monitor a healthy diet.

The user must be able to enter data on a spreadsheet and handle simple formulas.

The software is licensed

This work is licensed under the Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License. To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-sa/3.0/ or send a letter to Creative Commons, 444 Castro Street, Suite 900, Mountain View, California, 94041, USA.

Data obtained  almost entirely from:  US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

USDA National Nutrient Database for Standard Reference, Release 28. Version Current:September 2015. Internet: http://www.ars.usda.gov/ba/bhnrc/ndl

Microsoft Excel

The spreadsheet has been create with the 2007 version of Excel. There are 18 sheets in addition to the "Weekly Diet" sheet which is the Home sheet to which data flows both to and from the other sheets. To minimise errors the 18 sheets are protected from being altered. The password is "password" lower case so that any modifications will need sheets to be unprotected. Unfortunately, Excel 2003 will not recognize password set in version 2007 so if you are using the 2003 version of Excel you need to be careful. I will get round to saving a version of the workbook in 2003 version but for the time being take care!

Terms of use

Care has been taken to ensure that the data is accurate but cannot be guaranteed

Posted on 11 May 2016 by Geoff Edwards

Healthy Diet tool update 2016v13

Link to this post

  Healthy Diet Tool Update v13

Important update to the Microsoft Excel Diet Weekly sheet V13

I have added several items to Microsoft Excel spreadsheet tool for managing diet         .Healthy Diet Recording Tool 2016 v13

  • My Healthy Diet Record Tool is a useful tool to help count calories that are required to monitor weight loss or gain. The tool is under the control of the user who needs to add their age, gender, height and existing weight and their level of physical activity.
  • Food including fluid is input by the user by means of adding to a simple annotated list.
  •  NHS Five a Day advisory portions are automatically generated - factional amounts count
  •  alcohol units are calculated
  • quantities are based on 100g quantities or single items
  • Data is taken (mainly) directly from the USDA National Database for Standard Reference Release 28. The spreadsheet food list includes full reference to the USDA NDB Nos.
  • Proximates are listed: Water, Energy, Total lipid (fat),Carbohydrates by difference, Fiber-total dietary and sugars
  • Minerals are listed: Calcium,Iron,Magnesium,Phosphorus,Potassium,Sodium and Zinc
  • Vitamins are listed: Vitamin C and Vitamin A RAE
  • All food is colour coded which helps usability and encourages trying to create a balanced diet eg. Vegetables are coloured light green, grains beige and seafood blue
  • there are two pie charts which automatically show the categories of food by colour
  • The USDA labelled pie chart omits alcohol and confectionery and is based on calories not volume but it does provide the proportion of food consumed by calories.
  • RDA information for each nutrient is listed
  • Calculated change in weight is given immediately
  • some new entries have been made and some errors traced and removed
  • helpful notes have been added as comments

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data at your convenience.Apart from the tool's use as a means to control weight and a healthy balanced diet the tool allows listing of any one foodstuff by any amount of course.

Salt in the diet

We are aware that the amount of salt consumed is often far too much. The labelling of food does provide a useful guide but in practice the salt content of the food we eat and drink is not made available at meal times. The Excel workbook with its multiple spreadsheets provides this and other information.

Water

Water as a proximate has been added. This was overlooked, even though water is the most important part of our diet.

Healthy Diet Recording Tool Geoff Edwards

The tool has been developed using Microsoft's Excel software over a period starting in 2008. I have used it almost continuously on a day to day basis but it can be used for limited periods to monitor a healthy diet.

The user must be able to enter data on a spreadsheet and handle simple formulas.

The software is licensed

This work is licensed under the Creative Commons Attribution-NonCommercial-ShareAlike 3.0 Unported License. To view a copy of this license, visit http://creativecommons.org/licenses/by-nc-sa/3.0/ or send a letter to Creative Commons, 444 Castro Street, Suite 900, Mountain View, California, 94041, USA.

Data obtained  almost entirely from:  US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

USDA National Nutrient Database for Standard Reference, Release 28. Version Current:September 2015. Internet: http://www.ars.usda.gov/ba/bhnrc/ndl

Microsoft Excel

The spreadsheet has been create with the 2007 version of Excel. There are 18 sheets in addition to the "Weekly Diet" sheet which is the Home sheet to which data flows both to and from the other sheets. To minimise errors the 18 sheets are protected from being altered. The password is "password" lower case so that any modifications will need sheets to be unprotected. Unfortunately, Excel 2003 will not recognize password set in version 2007 so if you are using the 2003 version of Excel you need to be careful. I will get round to saving a version of the workbook in 2003 version but for the time being take care!

Terms of use

Care has been taken to ensure that the data is accurate but cannot be guaranteed

Posted on 25 Apr 2016 by Geoff Edwards

Healthy Diet Tool 2016v10

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Healthy Diet Tool Update v10

Important update to the Microsoft Excel Diet Weekly sheet V10

I have added a new Microsoft Excel worksheet to my workbook:  Salt         .Healthy Diet Recording Tool 2016 v10

  • My Healthy Diet Record Tool is a useful tool to help count calories which is required to monitor weight loss or gain which is under the control of the user. It is also linked to the users age,gender,height and existing weight and their level of physical activity.
  • Food intake is analysed automatically to provide: carbohydrate, fat, protein, portions of the NHS Five a Day, alcohol units and iron, vitamin C and salt
  • according to individual personal data which is required protein, fat and carbohydrate needs are calculated
  • quantities are based on single items or 100g quantities
  • data is taken (mainly) directly from the USDA National Database for Standard Reference Release 28
  • there are two pie charts which automatically show the categories of food
  • the USDA chart omits alcohol and confectionary and is based on calories not volume
  • some new entries have been made and some errors traced and removed

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data.

Salt in the diet

We are aware that the amount of salt consumed is often far too much. The labeling of food does provide a useful guide but in practice the salt content of the food we eat and drink is not made available at meal times. The Excel workbook with its multiple spreadsheets provides this and other information.

Healthy Diet Recording Tool Geoff Edwards

The tool has been developed using Microsoft's Excel software over a period starting in 2008. I have used it almost continuously on a day to day basis but it can be used for limited periods to monitor a healthy diet.

The user must be able to enter data on a spreadsheet and handle simple formulas.

Posted on 05 Jan 2016 by Geoff Edwards

Healthy Diet update v8

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Important update to Microsoft Excel Diet Weekly sheet V8

I have added two new Microsoft Excel worksheets to my workbook:  Iron and Vitamin C. Iron is important in our diet. It is difficult to be aware of whether we are getting enough iron. Too much could be toxic but unlikely unless taken in tablet form. Vitamin C is also important as it helps the body to assimilate iron in the diet. Kale and Spinach have been added         .Diet Record Tool v8

  • My Diet Record Tool is a useful tool to help count calories which is required to monitor weight loss or gain which is under the control of the user. It is also linked to the users age,gender,height and existing weight and their level of physical activity.
  • Food intake is analysed automatically to provide: carbohydrate, fat, protein, portions of the NHS Five a Day, alcohol units and iron and vitamin C.
  • according to individual personal data which is required protein, fat and carbohydrate needs are calculated
  • quantities are based on single items or 100g quantities
  • data is taken (mainly) directly from the USDA National Database for Standard Reference Release 28
  • there is a pie chart which automatically shows the categories of food

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data.

Posted on 16 Dec 2015 by Geoff Edwards

Update Healthy diet v7

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Important update to Microsoft Excel Diet Weekly sheet V7

I have added two new Microsoft Excel worksheets to my workbook:  Iron and Vitamin C. Iron is important in our diet. It is difficult to be aware of whether we are getting enough iron. Too much could be toxic. Vitamin C is also important as it helps the body to assimulate iron in the diet.Diet Record Tool

  • My Diet Record Tool is a useful tool to help count calories which is required to monitor weight loss or gain which is under the control of the user. It is also linked to the users age,gender,height and existing weight and theire level of physical activity.
  • Food intake is analysed automatcially to provide: carbohydrate, fat, protein, portions of the NHS Five a Day, alcohol units and iron and vitamin C.
  • according to individual personal data which is required protein, fat and carbohydrate needs are calculated
  • there is a pie chart which automatically shows the categories of food

Please note the workbook has a meal entered for Sunday. This is only included to show how the sheet can be used. Delete that data.

Posted on 02 Dec 2015 by Geoff Edwards

Healthy Diet Update v6

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Excel Workbook Healthy Diet Record Tool: Update 2015v6

I have updated my Microsoft Excel Weekly Diet sheet as I found a few more items that needed improvement. Existing users should download the new sheet. Please note that the existing issue with whether to record oil and butter consumption on a daily basis or weekly still persists. I have added Butter Spread separate to Butter. I have also added the fat content of Crisps to Cooking Oil. So if the user decides to eat a packet of crisps he or she will note that Cooking Oil is added to and shown on the pie chart.

 There is a new item, Lasagne added (I couldn't find data for percentage cheese content of a beef lasagne, so meat and bakery content only)

I needed to amend Pancakes and Cornish Pasty.

It is important to note that the fat content of all foods listed is complete and is recorded each day. It would be possible to add additional worksheets for Nutrient content but this would be a lot of work. The Five a Day Portions helps to ensure that users can balance their diet.

Healthy Diet Excel Spreadsheet Weekly Record  

For new users please note that I add some food to the Sunday column so as to populate the pie chart, which would otherwise be blank!  That data should be deleted, it is only included to help users realize how the spreadsheet works.

For personal use you will need to alter the data referring to your: gender, age, present weight, height and level of activity.

NB.  Portions of the Five a Day advice will tally all foods that are listed in the Five A Day list published by the NHS no matter how small. The Weekly sum of portions will reflect this

Posted on 26 Oct 2015 by Geoff Edwards

Healthy Diet Update

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Excel Workbook Healthy Diet Record Tool: Update 2015v5

I have updated my Microsoft Excel Weekly Diet sheet as I found a few items that needed improvement. Existing users should download the new sheet. Please note that the existing issue with whether to record oil and butter consumption on a daily basis or weekly still persists. I have added Butter Spread separate to Butter. I have also added the fat content of Crisps to Cooking Oil. So if the user decides to eat a packet of crisps he or she will note that Cooking Oil is added to and shown on the pie chart.

It is important to note that the fat content of all foods listed is complete and is recorded each day. It would be possible to add additional worksheets for Nutrient content but this would be a lot of work. The Five a Day Portions helps to ensure that users can balance their diet.

Healthy Diet Excel Spreadsheet Weekly Record

For new users please note that as usual I complete my Sunday diet. That personal data can be deleted, it is only included to help users realize how the spreadsheet works.

For personal use you will need to alter the data referring to your: gender, age, present weight, height and level of activity.





Posted on 05 Oct 2015 by Geoff Edwards

Weekly Diet Calculator

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Update Excel Workbook Diet Record Tool

I have made a major update to my Microsoft Excel Workbook tool for monitoring a diet over a period of one week. I have added Carbohydrates to the workbook. Managing diet, for example to lose weight, is not just recording what we eat and counting calories but requires making sure we are not damaging our body.

Fat is important, vitally important. as is protein. I had added Portions a Day as well but the workbook was not complete without carbohydrates. I have now added carbohydrates.

For the time being I am providing a link to a spreadsheet for week beginning the 30th August 2015 that is complete.also a  copy with the data removed which makes the tool available for users to record their own data will be added shortly.

link to Diet workbook dated 30th August 2015
Posted on 01 Sep 2015 by Geoff Edwards

Greens or rather collard greens

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Eat your greens!

I remember that the phrase "eat your greens" was part of my childhood upbringing. The danger of cooking greens is to overcook them which spoils their flavour and affects their nutritional value.

Are greens a super food?

The link to a quite impressive web site: The World's Healthiest Foods

  does suggest that collard greens should be regarded as a super food.

Greens can be very tasty

I didn't realise how nice they are, they are surprisingly sweet. I eat a 500gm a week and also eat broccoli. I steam them. My cat is very choosy and tends to prefer poultry, a  turkey drumstick in preference to chicken pieces. when I cook for my cat I also cook for me. I now eat much more poultry than red meat. Rather than cook a lot of vegetable to go with the turkey or chicken I usually just cook greens and make an onion sauce. I also add some chutney to the meat, and I heat the chutney up.

Posted on 11 Jul 2015 by Geoff Edwards

Weekly Diet Excel spreadsheet

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Healthy Diet Calculator Excel worksheet update 2015v3

My healthy diet workbook consists of three worksheets: Weekly diet, Protein, Fat and Portions. As far as possible my data is accurate. However, errors can be made.

I have updated my Weekly diet sheet.  The spreadsheets provides valuable information about the proportion of food and drink and its fat, protein and calorie content. Units of alcohol maybe recorded and you can check to see how many recommended portions of fruit and vegetables you are eating.

The spreadsheet is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat and the Five A Day vegetable and fruit consumption.  Surprisingly, we need a little more fat than protein.

There are dangers to health if a person following a diet doesn't eat enough fat. there are numerous articles on this issue. I have data for tablespoons/weight for butter, rapesead  and olive oil. I use a butter spread on bread 70% butter 30% vegetable oil. Rapeseed and olive oil are used in cooking so some is not consumed. I also add a couple of ounces of butter to my home made bread. To record how much fat as butter or oil I weigh my containers - two sprinklers for the oil and a tub of butter spread and then add the weekly amount at the end of the  week. To add the consumption of oil daily would be impractical. I have thought of  averaging the total consumption of these fats over the week but have not worked out a way to do this as other users may prefer to add consumption daily. So I add the butter and oil data on Thursday and Friday each week

The spreadsheet can of course be used for body building as well as losing weight safely :) 

Download link: Excel Weekly diet sheet calculator

The downloaded file should be opened and then Saved As with the currrent date for Sunday. This prevents the danger of overwriting the downloaded file. Please note that this update has a record of my dialy diet for one week. Still drinking too much alcohol. All entries will need to be cleared.

Posted on 06 Jul 2015 by Geoff Edwards

Chapati bread

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Chapati bread

I ran out of strong stoneground wholemeal flour and bread machine yeast. So I used chapiti flour and ordinary bread yeast. (Panasonic Bread machine)

Recipe:

600gm flour
1.5 tablesppon sugar
1.5 teaspoon of salt
500mg vitamin C
2 teaspoons of yeast (double usual amount)
half a cup of ground hemp seed
2oz butter
420ml water
one egg (some white saved to add poppy seed after the bread is baked)

Result see photo below:

Posted on 08 May 2015 by Geoff Edwards

Healthy Diet update 2015v2

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Weekly Healthy Diet Excel worksheet update 2015v2

My healthy diet workbook consists of three worksheets: Weekly diet, Protein, Fat and Portions. As far as possible my data is accurate. However, errors can be made.

I have updated my Weekly diet sheet.  I found two errors in the Fat spreadsheet. The spreadsheets provides valuable information about the proportion of food and drink and its fat, protein and calorie content. Units of alcohol maybe recorded and you can check to see how many recommended portions of food you are eating. The errors I found were in Onions and Chicken. Onions have 0.1 gm of fat, chicken has 13gm of fat - the latter is  from Wikipedia (according to the parts of the chicken and the way it is cooked this figure will vary quite widely).

The spreadsheet is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. Surprisingly, we need a little more fat than protein.

There are dangers to health if a person following a diet doesn't eat enough fat. there are numerous articles on this issue. I have data for tablespoons/weight for butter, rapesead  and olive oil. I use a butter spread on bread 70% butter 30% vegetable oil. Rapeseed and olive oil are used in cooking so some is discarded. I also add a couple of ounces of butter to my home made bread. To record how much fat as butter or oil I weigh my containers - two sprinklers for the oil and a tub of butter spread and then add the weekly amount at the end of the  week. To add the consumption of oil daily would be impractical. I have thought of  averaging the total consumption of these fats over the week but have not worked out a way to do this as other users may prefer to add consumption daily.

The spreadsheet can of course be used for body building as well as losing weight safely :) 

Download link: Excel Weekly diet sheet calculator

The downloaded file should be opened and then Saved As with the currrent date for Sunday. This prevents the danger of overwriting the downloaded file. For example: diet weekly sheet 22nd  Mar 2015.

Posted on 22 Mar 2015 by Geoff Edwards

healthy diet update

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Weekly Diet Excel worksheet update 2015v1

I have updated my Weekly diet sheet.  I have added "Leeks". Leeks can not be simply included under Onions. Weight for weight they have double the calorific content and several other important nutritious qualities. The spreadsheet provides valuable information about the proportion of food and drink and its fat, protein and calorie content, units of alcohol are recorded and you can check to see how many recommended portions of food you are eating.

The spreadsheet is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. The spreadsheet can of course be used for body building as well as losing weight safely :) 

Download link: Excel Weekly diet sheet calculator

The downloaded file should be opened and Saved As this week's date to prevent overwriting the downloaded file. For example: diet weekly sheet 8th feb 2015.

Posted on 08 Feb 2015 by Geoff Edwards

Chutney calculator update

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General recipe calculator for chutney update

I have written a general purpose recipe calculator for making chutney.  The problem with large quantities is that they will need to be cooked in batches. The size of the batches will depend on the size of the pan used. I have included the user's preserving pan size, this allows for batches to be calculated according to that capacity.

The calculator is set to my pan size which is CORRECTION 8 LITRES not 16 litres! the WORKBOOK HAS BEEN AMENDED AND SHOULD BE DOWNLOADED AGAIN. The calculator uses the Damson and Apple Chutney recipe as an example. After downloading the spreadsheet, just replace the ingredients with your own and adjust the pan size if necessary to yours. 

Important: the first ingredient in the list is the one used to calculate the recipe. The calculator is in the same spreadsheet as the recipes. Excel chutney recipe calculator 

I have added nine chutney recipes to the spreadsheet. All units are metric except for teaspoons and items like cloves or garlic.

Posted on 08 Oct 2014 by Geoff Edwards

Update diet calculator

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Healthy diet calculator update 2014v4: Pizza

I have updated the Excel calculator to include Pizza. At over 800 calories per 390 g or 9 inch pizza a pizza represents a significant proportion of our daily diet if you eat a whole pizza. And who wouldn't they are so tasty!

The pizza entry calories is limited to flour and cheese and also to tomato puree in relation to the Five a Day calculation 1.4. These ingredients are common to all pizzas. Toppings  need to be added to the appropriate categories. Diet calorie calculator v4

The spreadsheet is designed to cover a week. Important features include: Portions a Day, Protein Consumption, Fat Consumption and Alcohol Total Units.
Posted on 15 May 2014 by Geoff Edwards

Healthy diet 2014 update v3

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Weekly Diet Excel worksheet update 2014v3

I have updated my Weekly diet sheet from v2 to v3. I have added "Portions a Day". The spreadsheet provides valuable information about the proportion of food and drink and its fat, protein and calorie content, units of alcohol are recorded and now you can check to see how many recommended portions of food you are eating.

The spreadsheet is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. The spreadsheet can of course be used for body building as well as losing weight safely :)

The formula for determining bodily requirements is calculated using the Harris-Benedict formula. Microsoft Excel workbook free download: Weekly diet calculator

Please note I have added my food and drink consumption for Sunday and some of my food and drink for Monday. The reason being that users can see clearly how the list creates the pie chart. This data should be deleted. Personal details must be changed according to the user's age, gender, height and level of activity. Sunday's date will need to be changed.

My procedure is to open the (downloaded) spreadsheet and then Save As with Sunday's date. I then delete the previously entered data in order to start afresh. The spreadsheet will not reflect your requirements without adding details of your: gender, level of physical activity, age and present weight.

Posted on 10 Apr 2014 by Geoff Edwards

Healthy diet 2014 update v2

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Weekly diet Excel worksheet 2014v2

I have made a slight alteration to v1. I have added two references to cooking oil. Rapeseed oil  and also Olive Oil. I use both. Often oil is used in cooking but not entirely consumed. However, it is is usual to allow for both oils. I usually add oil consumption just once a week. Now I add oil consumption twice a week one is for Rapeseed oil the other for Olive oil.

I have updated my Weekly diet sheet. I have added units of alcohol. The spreadsheet provides valuable information about the proprtion of food and drink and its fat, protein and calorie content. It is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. The formula for determining bodily requirements is calculated using the Harris-Benedict formula. The Microsoft Excel workbook free download: Weekly diet calculator

Please note I have added my food and drink consumption for Sunday and some of my food and drink for Monday. The reason being that users can see clearly how the list creates the pie chart. This data can be deleted and personal details changed according to the users age, gender, height and level of activity. Sunday's date will need to be changed.

My procedure is to open the spreadsheet and then save it with Sunday's date. I then delete the previously entered data in order to start afresh. The spreadsheet will not reflect you requirements without adding details of your: gender, level of physical activity, age and present weight.

Posted on 23 Feb 2014 by Geoff Edwards

Weekly diet sheet update

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Weekly diet Excel worksheet 2014v1

I have updated my Weekly diet sheet. I have added units of alcohol. The spreadsheet provides valuable informaztion about the proprtion of food and drink and its fat, protein and calorie content. It is meant to be used daily to record what is eaten and drunk. Anyone intent on losing weight should be able to check the progress they are making and be aware of whether they are consuming enough protein and fat. The formula for determining bodily requirements is calculated using the Harris-Benedict formula. The Microsoft Excel workbook free download Weekly diet calculator

Please note I have added my food and drink consumption for Sunday and some of my food and drink for Monday. The reason being that users can see clearly how the list creates the pie chart. This data can be deleted and personal details changed according to the users age, gender, height and level of activity. Sunday's date will need to be changed.

Posted on 13 Jan 2014 by Geoff Edwards

Weekly diet sheet

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Weekly diet Excel spreadsheet calculator update

I have updated the diet sheet there was an error in the Fat content list for Bakery Cakes and Biscuits. This category is difficult to ascribe values to. I like ASDA's hot cross buns. One bun of 60g has 3.6g of fat that is 6g per 100g. Calorie content is 190. Richer bakery products need to be recorded in another way. I'll need to think about that. Essentially, the spreadsheet enables recording  of food and drink to manage: weight, the balance of fat protein and carbohydrate, and the proportion of fruit, vegetables and other foodstuffs that we consume on a daily basis. Alcohol data is based on an empirically determined maximum daily limit of 15 per cent of calories consumed - eat less drink less.

The Fat and Protein addition is meant to provide a check on our requirement of these vitally important component of our diet. We eat a range of different foods and to provide highly accurate data is unrealistic without extending the list to the point where it becomes unwieldy. Please contact me to include foods I might have overlooked.  Supermarkets and Google provide a breakdown of foods but there is still no easy way to make use of that data. My spreadsheet does allow for a recording of food and drink consumed on a daily basis without subscribing to a service. Download diet calculator weekly sheet

 

Posted on 22 Nov 2013 by Geoff Edwards

Weekly diet sheet update

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Weekly Diet Excel workbook calories protein and fat calculator

The screen shot below shows part of the Excel workbook that can be used to control weight. It can also provide indications of whether the food and drink consumed is healthy.  The diet sheet works like a shopping list, except the lists are of food and drink consumed.  It could also be used for meal planning.

Excel weekly diet calculator

The image below is a close up of the information provided from personal data that the user needs to input. All information is automatically generated.

clode up of diet data generated

The image below includes a larger view of the worksheet. A pie chart is generated along with calculated BMI, protein and fat requirements. In the example shown food and drink for Friday is not complete and there are no entries for Saturday yet - it being 6pm thursday :)

larger view of the weekly diet spreadsheet

The Excel workbook  download:  Diet weekly sheet 2013v1.  The workbook includes a pie chart for the the US Dept of Agriculture categories but the food groups are displayed as Kcal not volume.

Important: Cooking Oil fat content is 13.8 gm per tablespoon or equivalent 14 gm. The worksheet has been amended date 2,d July 2013 12:06 Greenwich London time

Update: added Stinging nettle. Diet weekly sheet 2013 Update required Sunday 13th Ocotber 2013 update 

Posted on 14 Jun 2013 by Geoff Edwards

Mouldy cheese how to remove the mould

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Mouldy cheese? how to remove it

Unfortunately, cheese can go mouldy.  As far as I know mouldy cheese is not harmful, after all Stilton blue cheese and other similar cheeses are mouldy. For more information see: http://www.mayoclinic.com/health/food-and-nutrition/AN01024

Placing cheese in an airtight container with a lump of sugar in it and storing it in the fridge helps to stop cheese going mouldy.  I found that one way of dealing with mouldy cheese is to grate the mould  off on all six sides - or four if it's a wedge. Another way is  to use a washingup brush and wash the mould off!  It works and the brush which will be greasy from the fat will wash it self clean the next time the washingup is done :) 

Posted on 30 Jun 2012 by Geoff Edwards

salad

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Anchovy and potatoe salad with wild herbs

I like this salad. potatoes are steamed and a small tin of anchovies are added to a mixture of salad plants. I use the oil as a dressing and also add salad cream. In addition to lettuce I use sorrel leaves, swiss chard, fennel and dandy lion leaves and one or more tomatoes. In the picure I have used raw onion and I usually also use green onions, my Welsh onion plants are still establishing themselves. I also use borage leaves and some mint. An interesting link: Free food in your yard 

 

Anchovy salad with wild leaves

Posted on 07 Jun 2012 by Geoff Edwards

A guide to juicing

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Juicing: a guide

I have recently bought a juicer and found this guide useful. I have consent to republish it here. I am recording my food and drink consumed and I am regarding juice as being the same calorie content as whole food. My Excel spreadsheet which can be used to record calories consumed and its effect on one's weight can be found further down Healthy Diet: Weight control the facts

Vegetable Juice Juicing Vegetables

The following tables provides links to information about various vegetables. Below this table is an introduction to juicing vegetables which explains some of the basics do's and don'ts, amongst other things...

Alfalfa Aloe Vera Artichoke
Arugula Asparagus Bamboo Shoots
Basil Beet Beet Greens
Bitter Gourd Melon Bok Choy Broccoli
Brussels Sprouts Cabbage (Green) Cabbage (Red)
Carrots Cauliflower Celeriac
Celery Chicory Chinese Cabbage (Napa Cabbage)
Chives Collard Greens Coriander
Corn (Yellow) Corn (White) Cucumber
Dandelion Leaves Eggplant Endives
Fennel Garlic Ginger
Jicama Kale Kohlrabi
Lamb's Quarter Lentils Lettuce (Butter)
Lettuce (Iceberg) Lettuce (Romaine) Mung Beans
Mustard Greens Onions Parsley
Parsnip Peppers (Green) Peppers (Red)
Pumpkin Purslane Radishes
Radish Sprouts Scallion (Spring Onion) Spearmint (Mint)
Spinach Stinging Nettle Swiss Chard
Tomatoes Turnips Turnip Greens
Watercress Wheat Grass Yams
Zucchini

Introduction

Fresh vegetable juice helps supply your body with readily available nutrition. Fresh vegetable juice not only tastes great, but it helps you eat, or in this case, drink more vegetables in a day than you normally would. While juicing allows you to easily consume more vegetables in a day than you would normally eat, you need to be aware that you do not go to the extreme and consume too much juice. Instead, we must be "responsible juicers".

It's a well known fact that your body needs optimal nutrition to be healthy. Nutrition is fuel for the body. Every action of your body requires nutrition. Your body requires nutrition in order for your organs, glands, bones and every other component of your body to be healthy.

Drinking fresh vegetable juice is not a cure all. Fresh vegetable juice is simply part of a healthy lifestyle.

Many people have obtained health benefits as a result of drinking fresh vegetable juice on a regular basis. This however, in my humble opinion, should not be your primary reason for drinking fresh vegetable juice.

Your primary reason should be because you enjoy fresh vegetable juice. The benefits you obtain from drinking fresh vegetable juice are just that benefits.

Your best results will come from simplicity. With simplicity comes consistency. With consistency comes results. But if you focus solely on the results, then you will only experience disappointment.

By enjoying fresh vegetable juice, you help to ensure the consistency needed to obtain the long term benefits.

Juice because you love drinking fresh juice and let the rest take care of itself.

This page contains basic information about the do's and don'ts of juicing vegetables. To obtain specific dietary and health advice for yourself, please consult your medical doctor or naturopathic doctor.

Diabetes, Hypoglycemia, Candida, Etc

Broccoli BobIf you suffer from a sugar related health problem such as diabetes, hypoglycemia, candida (yeast problems), gout and so on, you should consult your health care professional before juicing vegetables that are higher in natural sugars.

For your benefit, I have added a nutritional analysis of each vegetable listed. This nutritional analysis is gathered from the US Department of Agriculture. The analysis shows how much sugar (in the analysis, the sugar content is mentioned as energy) there is per 100 grams of the vegetable.

If you suffer from a sugar related problem, consult your medical doctor or naturopathic doctor before juicing fruits and vegetables.

Kidney Stones and Other Kidney Related Problems

If you suffer from kidney stones, then you will definitely want to avoid juices made from vegetables such as spinach, beets, collard greens and some other vegetables. These vegetables are higher in oxalic acid .

If you do suffer from kidney stones or other kidney related problems, then consult your medical doctor or naturopathic doctor before juicing.

Children and Pregnant Women

Consult your doctor before juicing if you are pregnant, nursing or planning on giving juice to your child.If you are currently pregnant, preparing to get pregnant or are nursing, you should consult your doctor before juicing.

Certain vegetables or fruits can contain nutrients and minerals that are possibly not safe for a pregnant or nursing mother.

If you are planning on providing fresh vegetable or fruit juice to your child, then you should also consult your doctor or health care professional before providing fresh juice to your child.

Fresh juice is concentrated nutrition and therefore, it's advisable to get professional advice before you begin. Naturopathic doctors have good knowledge of juicing and therefore can make an excellent choice to get professional advice from.

Green Juices

You need to be more careful when using green juices such as broccoli, lettuce, cabbage, dandelion, spinach, collard greens, mustard greens, kale and all other greens.

These juices tend to be more powerful and so you will want to start off slow and gradually increase. Ultimately, you never want more than ¼ of your juice to be green juice.

I never drink my green juices alone. Not only are they powerful in that they can cause loose bowel movements, but their taste can be rather strong. Green juices are usually mixed with apple, celery, cucumber or carrots.

Beans

Many beans such as kidney beans, white beans, navy beans, etc can be sprouted and then juiced and/or eaten. However, many beans contain toxins that can only be destroyed through the soaking of the beans and then the cooking of the beans. It's for this reason that I suggest you do not eat or juice bean sprouts. There are some exceptions to this rule such as mung bean sprouts. But for the most part, beans should be avoided when it comes to juicing.

Remember To Chew

Most people, when drinking fresh juice, will just drink it like a glass of water. But what you want to do is chew your vegetable juice. This does a few things. First it warms the juice to body temperature. This is important because most people store their vegatables in their refridgerator. Next, when you chew your juice, the vegetable juice mixes with your saliva which further helps your body absorb the nutrients in the juice faster.

Ideally, I prefer to leave my vegetables on the table for about an hour or so before I begin to juice. This helps bring the vegetables to room temperature. I do this because cold food shuts down digestive enzymes. This is why many feel awful after eating cold foods like ice cream. So when the food is warm, the digestive enzymes work more efficiently.

Start Slow

Start slow!If you are new to juicing, then start slow and gradually introduce vegetable juice to your body.

Fresh vegetable juice is more concentrated than the vegetables you eat. In addition, the nutrition and benefits of the vegetables are released and made available to the body much faster than if your body were digesting a whole vegetable.

If you are new to juicing, then you will want to begin with more basic vegetables such as carrots, celery, parsnips, cucumber, etc. Then with time, gradually introduce the green vegetables such as dandelion leaves, parsley, beet greens, etc. Purslane and wheat grass are more powerful juices and should be introduce after juicing for a while.

Apples

Apples are the one fruit you can combine with your vegetable juice.

For the most part, vegetables require different enzymes for digestion than fruits. Therefore, we don't combine fruits and vegetables. But apples are the one fruit you can combine with your vegetables.

Apples add a very nice sweetness and flavor to your vegetable juices.

You Still Need To Eat

Fresh vegetable juice is great, but you are still going to need to eat your veggies too!

Your body is a natural juicer. As an example, when you eat a carrot your body begins to digest it. Essentially, your body extracts the juice from the carrot and then gathers the nutrition from the juice for its bodily functions. Then, the fiber passes through the colon and helps keep you regular.

The benefit of juicing is that you help your body by removing the step required to extract the juice from the vegetable. But in doing so, you also loose the all important fiber.

So continue eating your veggies to get the fiber you need to help maintain regularity.

Variety Variety Variety

I know you probably have your favorite vegetables that you like to juice. But variety is the spice of life and variety is important when juicing.

By constantly changing the vegetables you juice, you get a broad spectrum of nutrition. This means that while one vegetable may be low in a certain vitamin or mineral, another vegetable may not. By having variety, you smooth out the bumps so to speak.

Variety is also important because it is said that if you have the same food every day for more than 4 days in a row, then your body will create an allergic reaction to the food.

Of course, there are exceptions to every rule and some people who are sick, such as with cancer, may find themselves juicing carrots every day. In times of illness, etc, the body is able to identify what is "medicine" for the body. As a result, a person who is sick may not develop an allergic reaction to carrots even if they drink carrot juice every day. This is because the body needs the "medicine" found within the carrot or any other vegetable. But generally speaking, for general health and well being, do juice a variety of vegetables.

Why Organic?

Fresh juice is a healthy drink.When possible it is best to use organically grown vegetables.

If you are not using organically vegetables, then you will always want to remove the peel of the vegetables. Unfortunately, a lot of the nutrients in vegetables are found within the peel or rind.

Organic vegetables are also important because juicing brings out the juice of the vegetable and unfortunately, when using non-organic ingredients, you are also getting some possible pesticide or other chemical residue in higher concentrations.

Buy Regional Produce

When possible buy produce that is locally grown or that is regional to your area. This helps to ensure you get the most nutritional bang for your buck.

When possible try growing your own vegetables.

Feng Shui Juicing Seasonal Juicing

Feng shui juicing is the awareness that each vegetable (and fruit) has properties that are best suited to certain times of the year, different health problems or for certain benefits. Obviously, this approach incorporates traditional Chinese herbal medicine knowledge.

In the past, everyone ate vegetables that were only available at that time of year. Example, lettuce was only available in the summer and turnips were only available in the winter. But in today's world, lettuce is now available in the winter and turnipes available in the summer. But your body will do so much better when you juice (and even eat) vegetables that are traditionally grown and/or harvested in whatever season of year it currently is.

Vegetables that are traditionally harvested in the winter, as an example, generally speaking have the ability to provide your body with the sustenance needed to create the "heat" and "strength" you need to stay healthy in the winter allowing you to avoid colds. On the other hand, vegetables that are traditionally harvested in the summer will often have a "cooling" effect on the body that helps your body work with less effort so you stay cool and feeling refreshed in the summer heat.

This style of juicing could be called "feng shui juicing" due to the fact that summer vegetables tend to have more yin (cooling) energy while winter vegetables to tend to have more "yang" (warming) energies. When possible, the Chinese herbal properties for each vegetable (and fruit) is also provided.

Good Combining

Avoid combining fruit juices with vegetable juices. The only fruit that I combine with vegetable juice is apple.

When juicing tomatoes, it is best to not mix the tomato juice with other vegetables juices. Tomatoes are a special breed of vegetables because they are actually a fruit. Tomatoes do best by themselves.

Germs and Bugs

Blanching is a technique that can be used to both clean and sterilize vegetables. Plunging vegetables into boiling salted can help clean the vegetables of germs and bugs that cannot be removed by normal washing.

In traditional Chinese cooking, vegetables such as broccoli and cauliflower are often blanched for this very reason.

Not all vegetables need to be blanched but those with tight florets are good candidates for blanching before juicing.

Of course, not everyone will want to do this because they will fear that the nutrition will disappear and certainly, some nutrition will leave. But not a significant amount to be concerned about.

Ultimately, whether you blanch or not is a personal choice but it is definitely a method to help kill germs and bug before juicing.

More Flavor

Two things that I do every now and then to add more flavor to my juices are to add some pure vanilla extract or stevia.

I find pure vanilla extract really helps to smooth the flavor of my juice and truth by known, I love vanilla! I use the pure vanilla extract which is more expensive, but I don't want to use artificial vanilla flavorings. You can get pure vanilla extract from your local health food store.

Of course, you can add any other extract that you like. My suggestion is to simply use pure extracts rather than artificial ones.

I also use stevia every now and then. Stevia is a natural sweetener that contains no sugar and does not affect insulin. With stevia, less is more. I usually add just 1 drop but sometimes 2 drops of stevia to my juice. Stevia is a nice replacement for apple juice and helps remove the bitterness of some the dark green vegetables.

You can get stevia from your local health food store.

Soft, Hard, Soft, Hard...

When juicing vegetables, it helps to alternate between soft and hard vegetables.

The benefit of juicing vegetables in this way is that the soft vegetables may not always release their juice as fast or as easily. Therefore, by juicing a harder vegetable after a soft vegetable, you help to flush the juice of the soft vegetable out of your juicer and into your glass.

Wrap Small Leaves

When juicing vegetables that have small leaves, like parsley, you can do one of two things.

You can either rap the leaves inside a bigger leaf vegetable such as kale, or you can roll the smaller leaves into a ball.

This helps your juicer get the most out of the smaller leaf vegetables.

Additional Thoughts

Many people, including myself, tend to juice fruits less often than vegetables.

The reason why is simple. In most situations, fruits taste better than vegetables. As such, most people including myself, find it easier to eat fruits whole than to eat vegetables whole.

So when I juice, I primarily juice vegetables and have fruit juice less often.

I also juice fruits less often because it is harder to find organically grown fruits than organically grown vegetables.

I also juice fruits less often because of the higher sugar content.

I also prefer to juice vegetables more than fruits because vegetables are harder to digest than fruits. Therefore, juicing helps me get more nutrition from my vegetables.

I have easy access to organic apples which is good because I do like to add a small amount of apples to my vegetable juice.

Fruit juice is delicious, but if you are only juicing fruits, and never vegetables, then you are avoiding the main purpose of juicing which is to juice vegetables.

Yes, fruit juice tastes great, but fruit juice should be considered more of a treat than anything else. When you juice fruits you also miss out on some of the wonderful benefits that only whole fruits can provide.

As an example, a papaya is a really good bowel cleanser but when you juice the papaya, that bowel cleansing quality is gone.

Fruits are easy for your body to digest when eaten, so do eat more fruits than you juice and remember, fruits are the great cleansers of the body. Fruits can help to cleanse your blood, your lymphatic system and your colon; but, only when eaten. When you juice fruits, you begin to loose some of these very special qualities.

Source: Juicing Book @ juicingbook.com

Posted on 10 Aug 2011 by Geoff Edwards

Pancake tea

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Pancake tea anyone?

I have pancakes regularly and find that it is convenient after making a pint mix to store the mix in a milk carton.  today my tea tasted a bit strange and realized that I had used the pancake mix instead of milk!  Apart from the uncooked egg in the mix there is nothing wrong in drinking the "tea" it has a slightly thicker texture than ordinary tea. I suppose what is happening is the flour in the mix adds a more mellow flavour to the tea.

But don't let that put you off using a milk carton to store your pancake mix in, it really is convenient.

 

Posted on 05 Aug 2011 by Geoff Edwards

chapattis grilled

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Cooking chapattis

I usually cook chapattis in an omelette pan. I cook them on one side then place them under the grill to cook the other side. Depending on the dough mix the chapattis will be more or less soft. This is also a quick method and I do the same for cooking pancakes. I don't have gas.

Today I decided to grill a beefburger and as it's easy to clean and cooks both sides at once I decided to use my electric grill. then I thought why not also cook a couple of chapattis and make a "sandwich". The result of cooking chapattis in the electric grill is that they become "corrugated" in shape which makes them much stronger than when cooked flat.  I popped in some mustard - English of course and some fresh basil,   The resulting chapatti burger was nice and firm to eat. 

 

Posted on 31 Jul 2011 by Geoff Edwards

Are shrink wrapped cucumbers safe to eat?

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Are shrink wrapped cucumbers safe to eat?

Cucumbers must be one of the most expensive foods if we consider their calorie content, 16 kcals a cup. However there is more to nutrition than calorie content alone. Cucumbers as part of a mixed salad which has been dressed will have a surprisingly high calorie count. We now have a scare from people who have become ill from eating contaminated organically grown cucumbers. The advice is to wash throughly all salads. Perhaps people don't bother so much with cucumber as it is shrink wrapped.

The facts are that shrink wrapped cucmber last a lot longer than unwrapped cucumber Packaging News  I didn't know that and have thought that the reason the cucmbers are shrink wrapped is merely to protect them as their skins are easily damaged.  Whether people are less likely to wash shrink wrapped cucumber including other foods is debateable. I know I don't usually bother, and I have been unwrapping my cucumbers as well, but not always. According to the news item in packaging news it rots quicker if it is unwrapped. If I have unwrapped my cucumber I will usually wash it.

I usually soak salads in salt water first as well, but I often just eat lettuce unwashed. In fact I place lettuce in jars of water after cutting the root to expose fresh cells, it keeps longer. I just take leaves off as I need them. The technique works with celery and greens as well.

To get back to cucumber safety, perhaps there is a danger that bacteria can be sealed in with shrink wrapped cucumbers and people have not been washing them properly. There is also a greater risk with organically grown food as well.  Incidentally, after forgetting to eat my cucumber and having to add it to the compost bucket I tried cooking it the next time the cucumber looked as if it wouldn't keep. The first time I cooked cucumber was when I was making a casserole.  Cooked cucumber curiously stays quite firm and is quite delicious.

Posted on 31 May 2011 by Geoff Edwards

Pancake chapattis?

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Pancake Chapattis: Panchapatti

Or is it chapati or chaphati?  Buying a sack of chapatti flour from Tescos Online for about 50p a kg I thought that I need to use it within a reasonable amount of time, or share it with someone else. With this in mind I have been using chapatti flour - the manufactures spelling - as part of my pancake mix. According to my Google search chapatti flour is just a finer grade of whole grain flour. so why does it balloon out? Or more important what are these Panchapattis like?  I use all milk and an egg in the mix so these high carbohydrate pastries are high in calories and very tastie. Even so this is a cheap meal. I never get as far as adding savoury extras just adding lemon joice and a quarter teaspoon of sugar.  The trouble with pancakes is that if you cook then and store them to serve a littler later they tend to get a bit soggy. So I have found that my panchapattis are best finished under the grill and then stacked ready to serve.  I remember an incident in London at the Star Cafe in Old Compton Street where my friends and I were banned for repeatedly ordering pancakes. The chef thought we were, how should I say it "taking the ***" I wonder whether that cafe/ restaurant is still there? Probably not, nice food at a good price. Turkish or Greek I never knew who they were.

Posted on 18 Mar 2011 by Geoff Edwards

Pistachio Nuts & calories

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Calorie content roasted pistachio nuts unshelled

I couldn't resist eating a whole packet of pistachio nuts last night. I had been ice skating and although I refrained from practising my double axels I was quite hungry. The nuts come from Iran and weigh 300 grams. As 40 grams of nuts yield 258 calories I thought how much of that 300gm is nut and how much shell. Googling my query resulted in finding, see source below, that about 54-59% of the product is kernel. Setting my diet spreadsheet input data to 56% resulted in finding that I had consumed enough nuts to provide 1084 calories!  Some snack :) Half a day's calories!

Naturally Open In-Shell Pistachios: Used purely as a snack, it is roasted in-shell. Open in-shell pistachios are mostly exported as raw dried, in bulk. Raw dried pistachios have a practically unlimited storage life, if stored in relatively dry conditions (only fumigation is needed). Kernel content is about 54-59%, depending on variety and annual fluctuations.

"Roasted pistachios are also exported. They also have a long shelf life as long as they are vacuumed or nitrogen flash packed.

On average, over 110,000 tons of naturally open in-shell pistachios are exported from Iran each year, with a market value of around USD 900 million. The top five markets for this product are: the Far East, the Middle East, the EU, CIS countries and the Indian subcontinent. " http://www.iranpistachio.org/products.html 

 

Posted on 10 Mar 2011 by Geoff Edwards

Sausage and cabbage sandwich

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Well why not?  I cook a packet of sausages that's six sausages. I usually have just one sausage in one meal. For breakfast today I made a sandwich and added some steamed cabbage leaves and a sausage. I added mustard and some of Heinze's Special Tomato Sauce.  Why didn't I think of it before, delicious!
Posted on 03 Mar 2009 by Geoff Edwards

Weight control the facts

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Overweight? Then you are consuming too many calories! That's all

I do exercise but still gain weight

After reflecting on why if am cycling twenty odd miles, walking four or five miles, swimming a half to one kilometer and ice skating umpteen circuits a week I have put on weight! The answer is simple -I have eaten too much.

Calories the science

Our bodies only get energy by consuming food this includes liquid foods. We could lose weight by watching TV all day, provided we didn't eat much food or rather consumed less food than we need. Good food? Well a well known brand of muesli has nearly 400 calories per 100 grams and that's before adding milk, or as I used to do add a banana as well!  Muesli is good food but other food with less calories need to be eaten to compensate for all those calories.

Alcohol and calories

The problem is how do know how many calories we are consuming? I have looked at meal planners and find that they don't really enable one to easily work out how many calories we are consuming. The answer to me was to use Microsoft Excel and make a list of all the food I might eat. Including drink, and I mean all drink. Whilst a healthy diet is supposed to ignore alcohol, the reality is that alcoholic drinks contain calories so are food.

Daily diet calorie tool

I have included a copy of the Excel spreadsheet for anyone to download here: Diet Daily Calorie Tool To use the spreadsheet you will need to save the file. There is also another spreadsheet that has a list of the food which includes a sorted list of food by highest calories. The list helps the user to avoid high calorie food and increase the consumption of low calorie food.

Your weight needs to be entered in kilograms. If you are used to working in stones and pounds the easiest way to convert your weight is to use Google's new Calculator feature. All you do is type in your weight and Google does the rest, for example:


In this case 77.6 kg is good enough! Google also finds references, which could be useful.

There are a few observations I would like to make: I have found by having, just a little more than the maximum number of units of alcohol about a quarter of my daily calories were coming from a couple of pints of beer!

I am not going to be blinded with science. If we simply ensure that our calorie consumption is no more than what we need then we will no more lose weight or gain it. If we want to lose weight then we must consume fewer calories. It is much easier to eat a little less than we need and lose weight over a long period.

Diet the science

Of course controlling weight by tracking calories consumed and altering our diet to lose or gain weight is only one aspect of what is an extremely complicated subject over which there is much controvery. One writer has gone as far as to refer to diet as "Diet Zoo"! in his article: Diet Zoo: Does Science Provide Guidance?  (William R. Ware, Ph.D. Emeritus Professor of Chemistry, University of Western Ontario) The article which is a review of the latest low carbohydrate diets has not been updated since its publication in Internationl Health News 2004 but is still a very authoritive document with 125 references. The document also of necessity covers the history of our diet and the chemistry of how we gain and lose weight. Apparently food does not actually go into our bodies - think about it!

Overweight in denial? 

I hear this nonsense: "Oh I went on a diet and lost weight and then when I came off the diet I quickly put it on again"!  Well no this only happened because the person resumed a diet that contained more calories than their body actually needs. Our diet is what we eat, changing that diet to lose weight rapidly may be used rather than using a punishing regime of exercise; but is pointless unless we return to a daily diet that keeps our weight stable.

Excel spreadsheet and weight control

I have set up the spreadsheet with the data for a person who is moderately active: that is 12 x (weight in pounds) Most of the items in the spreadsheet are measured in grams. Only two changes need to be made to the spreadsheet: the starting date of the week - Sunday and your present weight in kilograms. I have added a typical diet for Sunday which will need to be replaced by your own.

I have not exactly considered a balanced diet, but rather have colour coded the foods to reflect the categories in a natural manner. Reds are used as a warning for example and greens as desirable. We need to eat a lot of fruit and vegetables to balance our meat and diary consumption.

Apart from the drink section most of the spreadsheet is arranged alphabetically (well all of it should be but I might have made some errors)

There is a miscellaneous item entry which may be used to add food which is not part of an everyday diet eg. Christmas pudding.

USDA food groups

I have also added a US department of Agriculture interpretation of the data out of interest. I have based it on the USDA food groups and their food pyramid - the new one is almost meaningless - I prefer a pie chart! But I have only used calories and a colour scheme not percentages of food consumed.

Food needs to be added during the day if possible, or if that is not practical make notes so that you can add the items to the spreadsheet later.

Using the Excel diet spreadsheet

I am using a more complicated spreadsheet that started in January 2009 using data from a 2008 workbook with 52 sheets! You could keep your initial spreadsheet by making a copy and deleting the data and changing the Sunday date and adding your new weight to the new sheet. Or save a copy and use that as the new weekly sheet. Incidentally, if you forget to complete a day just add some imaginary extra cups of tea to increase that day's calorie total to your calculated daily need. For example, if I miss a day, I could add 44 cups of tea to equal my daily calorie needs!  

It would be nice to also see the daily food consumption data in terms of the proportion of carbohydrates, protein and fats but this is quite difficult. A lot of my data came from this website: The Daily Plate but there are others. The USDA food guidance diagram is reprinted below.

How useful is the USDA diet guidance?

Obviously we need to measure our calorie consumption. So how does the USDA diet guidance as represented in the food pyramid help?  Whilst the proportion of foods in the (USDA) Grains and Meats group are almost equal, it is difficult to relate the other groups as they are represented as being in "cup" quantities. 

Milk can be calculated as being weight rather than cups. but then the Milk group does actually include cheese. Cheese is of high fat content and is consequently very high in calories. Three cups of "milk" (two ounces of cheese as well) could add up to 800 calories!

The new food pyramid is not a good model as the food sections are not geometrically related to a pyramid. Unless we think of the sections as being spaced around a pyramid. It would have been far better to have simply used a pie chart.  Everyone knows what a pie chart is!

However, there are a lot of people who could quite easily benefit from the USDA diet guidance.

The Food Standards Agency UK

THe UK government has a website for people seeking advice on their diet: Eatwell And I was pleased to see that a pie chart model has been used  "The Eatwell Plate" This is much better than the USDA's "Food Pyramid". I particularly like the way that food is shown on a plate. Anybody even a young child could see what we should eat the most of and what we should eat the least of.

the Eatwell plate

The Eatwell Plate

They have also used a colour scheme similar to the one that I have used in the Excel spreadsheet. I suppose they might be able to devise similar Eatwell plates for others with different dietary needs and from different cultures. The website has an option to view a larger image which people could print out and put in their kitchens, my image is a downsized copy of the larger image.

 

 

Posted on 16 Feb 2009 by Geoff Edwards
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