Got through 1st Week on the 4 wk O2 Diet Challenge Diet

Wow! I can't believe I got through the whole weekend without caving to the temptations at every turn! Wearing the skinniest jeans I own (and haven't worn in two years) WITHOUT muffin tops sure did keep me motivated though!

Lunch was tricky both Saturday and Sunday in that I was not in a situation where lean protein was available. so both days I was equipped with bags of baby carrots and baby red bell peppers and broccoli and pecans as well as the trusty Granny Smiths to snack on until I could have an appetizer of seared ahi on Saturday night a few hours before dinner. I had dinner out AGAIN on Saturday and did amazingly well with a super yummy dish of chicken baked with green chilis, artichoke hearts, garlic, asparagus and ciliantro. It was if it were created to comply with the O2 Diet full of all those ORAC points in the artichoke and asparagus. I even guestimated the weight of the chicken on the plate and left some uneaten. Mon Dieu!

Today, Sunday, I was at an afternoon party for 6 hours and I successfully avoided all the tempting goodies and stuck with crudites, apple slices, cranberries, guacamole and some nuts. And WATER! while everyone else was enjoying champagne cocktails and wine, I stuck with my water. As I did last night at the bar after dinner. WHAT kinda inspiration has taken hold of me?? I dare not call this self discipline lest I take a nose dive and dig into the chocolate squawking at me from the pantry.

I just have to keep remember that on Feb 13 I can have either a glass of red wine or some chocolate! Just in time for Valentine's Day! Whoo hoo!

Til then, Maybe I will have to wear my skinny jeans every day to work. I wonder how severely I will be reprimanded by she who is to be obeyed at work (that Scot knows who she is! And so does everyone else who frequents the clinic!). Ah well, maybe we'll save the jeans for Friday.....

Whoa! Can this really be MY flattish tummy?

Having finished day 5 and starting day 6 of my 32 day O2 Diet Challenge, I gotta say that I am pretty damn happy. First of all, I have been in a really good mood since starting this thing. I am feeling really consistently upbeat, even when I have been feeling a bit hungry. Secondly, yesterday I was so blown away that I had lost 4 lbs that I thought the scales were lying, so on a bonafide medical scale, I reweighed mid afternoon with clothes on after having had breakfast, snack, lunch and a bunch of water, tea and coffee, and sure enough, that scale said I had lost 4 lbs! Incredibly my tummy looks almost flat!!!!!! Now I'm not sayin' that my tummy is as flat as an 18 year old's for whom all of those tight extra long tank tops and camis are designed, but I am sayin that my tummy has not been this flat since my last colonoscopy 2 years ago! (for those of you over 50, you know how that colonoscopy prep cleans you out and flattens your tummy!! Blech!) So the O2 Diet 4 day cleanse was a MUCH more enjoyable way of attaining flattish tummy status than colonoscopy prep.

Major SUCCESS last night at the wine bar! While all my friends were enjoying some amazing wines, I stuck to sparkling water with lemon. For dinner, I ordered an organic salad, green beans and salmon. I even skipped all the white bread and olive oil my friends were wolfing down. Then, for dessert I had a lowfat decaf cappuccino. I guess mint tea would have been better, but honestly? Not reward enough for the willpower I had exerted by avoiding wine and bread!

Today being Saturday, you'd think I'd have more time for preparing a big healthy salad with grilled lean protein for lunch, but I got home from my morning errands well past noon and don't feel like going to the trouble. So I had 3/4 cup nonfat organic plain yogurt with cinnamon, vanilla and 1/2 cup blueberries. And I did have a morning snack of a Granny Smith apple and some raw pistachios. Breakfast was on target: 1 egg yolk, 3 egg whites scrambled with artichoke hearts and plum tomatoes and 1 slice mulitgrain bread sans butter, 1/2 c nonfat milk and coffee. But that lunch should have been a salad and lean protein with a little flat. I'll snack later on some super high ORAC value vegetables like brocolli and asparagus dipped in salsa with 1/4 avocado.

Truth be told, since I am half way through day 2 of Phase II, I have not completed my daily O2 journal in which I am to log my consumption and calculate my ORAC score. BAD ZOOT! I wonder were Keri Glassman here if she would flog or spank me or send me to my room without my evening blueberries??

Keri? You out there? I KNOW you are!

PHASE II of The O2 Diet Begins!

WHOA! I weighed in 4 lbs lighter this morning after completing the 4 day cleanse. Is that humanly possible? Maybe some of that was water weight. Well, considering my goal is to get down to 135 from 141, a 6 lb weight loss in 32 days, I won't be at all unhappy that at the end of the next week I still weigh at 137. I would be ecstatic if that weight loss were real and lasting!

I certainly could not sustain the Cleanse Phase for a lifetime, nor does Keri Glassman want me to do that. She wants us to progress to phase II for two weeks then convert to Phase III for a lifetime of healthy sustainable eating habits. So Phase II allows me a more substantial breakfast and more substantial snacks, but very carefully balanced with high ORAC values (read fruits, vegetables, nuts, herbs and spices), complex carbs, lean proteins and organic nonfat dairy if one can tolerate dairy. Hopefully this carefully increased caloric intake will keep my hunger level tolerable while I stay away from refined sugar, salt and alcohol.

In Phase II, we get two options: pre-designed menus for 14 days or DIY with guidelines for the amount and type of protein, fat, carb and we get at each meal and snack. Clearly, I do NOT do well with rigid rules, so the DIY program is for me! (I know some people can't be given choice when it comes to food or they will make the wrong choice. I am the opposite.) Made a BIG mistake by not pre-planning and bringing my lunch to work today. So I will hit Whole Foods--thank God it is only 3 blocks from work--and make a salad of spinach, 4 oz turkey, red bell pepper, tomatoes, raw brocolli, red cabbage, cukes and the carefully measured 2 tsp olive oil and balsamic vinegar to taste. OK. So there. I just planned it.

Tonight I face a big challenge: my weekly social gathering with my very good buddies at the local wine bar. NO WINE FOR 2 MORE WEEKS! Man, I must sound like a WHINING WINO. Maybe I am a whining wino. One of my goals was to learn how to drink just one glass of wine 3 times per week rather than 2 glasses of wine 3 times per week. In Phase III I will face down that challenge. It is almost harder to turn down the second glass of wine when my inhibitions are lowered than to reject the first glass. Anyhoo, the reason I want to limit myself to 3 servings of alcohol per week is that over 4 glasses is associated with a SUBSTANTIALLY increased risk for breast cancer, and mine is high enough with 4 women in my family dying of the disease and my never having had kids.

Stay tuned for the skinny on how well I did at the wine bar!

Speaking of skinny, Dr. David just reminded me of a Heidi Klum quote:

"Nothing tastes as good as skinny feels"
Thanks, Heidi, for that. B*%@#

PHASE 1 DONE!

I DID IT! I got through The CLEANSE--the first four days of The O2 Diet. Tomorrow morning I re-weigh to see if I lost any weight in just 4 days. I'll be happy with one pound, but since I had a little monthly visitor today and that often ups my weight a bit, I won't hold my breath. Having gotten through the first four days pretty darn well is reward enough.

But here are the biggest perks of the 4 day cleanse:

I have learned that as long as I can have some fruit, I can get by without sugar quite easily.
I have learned that I can just say NO to a glass of wine while my friends are imbibing (not so easy, but possible).
My tummy is flatter! not flat--but flatter!
I have learned how much water I really need to consume so that I don't feel dehydrated all day. That would be a solid 6 glasses, 8 is even better.
2 tsp of olive oil and some lemon juice or fig vinegar is all I need on a large salad! more is overkill
I can stop my nut munching (I LOVE NUTS!) by counting out 9 or 10 in advance and limiting myself to that.
Blueberries are the BEST night time snack. I measure out 1 cup and munch them one by one. Sweet!
I have developed a much stronger awareness of food's ORAC values. (anti oxidant capacity)

I must admit I have felt consistently and mildly to moderately hungry (HQ6) the entire time, and I don't enjoy it. So I'm really looking forward to tomorrow when I can have a more filling breakfast and more substantial snacks. Hopefully I can dial in at a neutral hunger quotient of HQ5--not full, not hungry but satisfied for most of the day.

So far, I am enjoying the food as I knew I would, and I have every intention of continuing the program!

Stay tune for tomorrow morning's weigh in.

Day 3 is Done! 24 more hrs of Phase I of O2 Diet.

Whoo Hoo! Day 3 is done! One more day of feeling mildly hungry ALL of the time. That would be a Hunger Quotient 6 (HQ6). But this IS a cleanse and WAAYYY better than fasting or living on juice alone for 4 days. The good news is that I have maintained pretty decent energy and a stable mood throughout. I have found myself toting my lunch, snacks and dinners everywhere I go and have eaten them in some pretty strange places. I had to eat my morning apple with cinnamon snack at the gym between sets while working out with my trainer. I just could not do any more without getting my blood sugar up!

TIP: cut up apple and sprinkle with lemon juice to prevent browning and then sprinkle with cinnamon and place in small plastic container or bag for easy eating when at work or on the go. Avoids a lot of mess and embarrassment while in gyms or colonoscopy waiting rooms!

I had a scheduled dinner out with a good friend tonight, so I had to make some improvisations. Got in the chicken breast and the only viable salad the menu offered: greens tossed with vinegar and olive oil. I had brussel sprouts on the side. Drank sparkling water with lots of lemon and abstained from the wine. THAT WAS NOT EASY. I feel pretty victorious. Dessert was hibiscus tea. I knew I could come home to my nightly blueberries, so I just held on.

While eating my lunch during my pedicure today (surely that little multi-tasking item counts as pampering??), I decided that I am going to give myself a reward at the end of each of the next four weeks: manicure one week, massage another, facial another. At the end of the 32 day challenge, I am going to go out to the best bikini shop I can find a get myself the cutest one I can find for the trip I just booked to the Jersey shore with my family this summer!

P.S. LOVING the fig vinegar on spinach with salmon and dry toasted pecans! MMmmmmmmm. The food on this is quite good. It is just the low calories that I struggle with.

Day 2 of the O2 Diet Challenge

GROWLLLL!

That is how my stomach woke me up at 5 am! I seriously had to focus on the poor people of Haiti to not feel sorry for myself for comsuming so few calories compared to what I am used to! I was quickly ashamed of myself and felt even worse as I went about cooking my organic egg yolk and whites. So then I cheated by adding a little steamed unsalted asparagus--which is normally added to the evening meal instead. Then, after my 45 minute harder-than-yesterday cardio workout, I treated myself to a decaf coffee with 1/8 c. nonfat milk since I only had 2 egg whites instead of 3 at breakfast (I am highly sensitive to egg whites and get sick if I have more than 2 at a time). What a spoiled rule breaking rationalizer I am! Nothing like a diet to bring out my dark side! MWAH HA HA HA....

Ten a.m. found me sitting in the post-colonscopy (my hubby's) waiting room sprinkling cinnamon on my apple over a paper towel in my lap. I got lots of strange looks from the other patients until finally a nurse came in and asked "Is that cinnamon ya got there? We can smell it ALL the way down the hall". I'm pretty sure that he was kindly asking me to put that stuff away before the whole crew sent out for CINNABONS.

I had a business lunch today which called for more " dietary adaptations". (Like the new euphemism?) I at least looked up the menu online ahead of time and had my plan. Switching the prescribed dinner for lunch, I had an organic romaine salad with recommended vegies, protein and 1 tsp oil and lemon juice. Hey, I did my best.

My HQ (Hunger Quotient) has been running at 6 ALL DAY. That means I am slightly hungry all the time, even with meals and snacks. It is completely manageable while I am working cuz there is no available food to cheat with. But I wonder what the heck I'll do tomorrow on my day off??? Oh yeah, PEDICURE! Maybe I will even go see a movie!

Soon I get dinner-YAY-which will be the normally prescribed lunch food. And BLUEBERRIES!

Two positive notes: Yesterday's constipation and little bumps on my tongue have both resolved.
I did get my pampering in today, but despite last night's early bedtime, I did not get in my full 8 hours as my empty tummy woke me up early.

Earlier to bed tonight, I guess...Maybe I will just get used to being constantly hungry and so the growling won't shock me awake.....

Winding up Day 1 of the O2 Diet Challenge

Mmmm. These blueberries are the best thing I've had all day. Great way to finish the day. Had 'em after I got home (ate my huge salad and chicken dinner before coming home) as evening is when I want to snack--tho usually on bad stuff. My HQ is really low now. I feel FULL!

I had trouble getting my afternoon snack eaten as my hands were on patients nonstop all afternoon. So I ate the snack with my dinner to make sure I got in all my ORAC points.

The biggest difficulty I have had today is getting in 8 cups of water each with 1 oz lemon juice. I have had 5 cups of water with lemon juice. DANG! That stuff is TART. I have little sores on the tip of my tongue from so much lemon juice, and I was running to the bathroom LOTS more than usual. Now I feel all sloshy. I don't think I can drink more than an additional 1 cup of water before going to bed or I will be up all night peeing!

Tomorrow I am going to get in 45 minutes of harder cardio and a little weight lifting, and I am really gone try to drink all this water, though I don't know if my tongue can handle much more lemon juice. Maybe I will have more spices or cinnamon or take a vitamin C pill to make up for it.

While I spent lots of time emptying my bladder today, I did not have nearly as much success with my bowel. I think the lack of grainy fiber may have something to do with this. A little Magnesium and Vitamin C should do the trick......

Uh Oh! I have failed at pampering myself today, nor did I get my stretching done. Will need to do some extra self pampering tomorrow! Poor me.

Day 1 of The O2 Diet Challenge

The GRAND INITIAL WEIGH IN: 141 lbs
Height: 5'7 3/4"
BMI: 21.44

This morning I dragged my self out of bed at the usual 5 am, but instead of fortifying myself with Peet's French Roast, I had an invigorating (NOT) blast of water with 1 oz of lemon juice and a big cup of Peet's Yin Hao Jasmine Green Tea and my little tiny prescribed breakfast for the first of the 4 day cleanse, Phase I of the O2 Diet. Neither of these provided me with the warm comforting yummy goodness that I normally enjoy with a typical breakfast of whole grain toast, almond butter, and organic low fat latte. ONLY 3 more mornings of this not-so comforting but not too bad breakfast before I get to go back to my standard breakfast which fits in perfectly with Phase II!

Next step: the gym for 45 minutes of hard cardio. Normally I do 20 minutes of kinda easy cardio with 25 minutes of weight lifting which I much prefer over straight cardio. But I did it! Well, almost. I did 45 minutes of somewhat hard (13 on the Rate of Perceived Exertion --RPE-- Scale, I guess). Tomorrow I will go for working harder--maybe a 15 RPE. Easy to say now! Promises, promises. Why is it so much harder to keep promises to myself than to others?

I got through my typical midmorning hunger with the prescribed apple and cinnamon. That tart apple was pretty tasty sprinkled with cinnamon, a very high ORAC value spice which I am supposed to consume lots of. I do like cinnamon and it lowers cholesterol too, so I am definitely on board with it. By lunch I was feeling pretty hungry again, and COLD! So I warmed up my lunch, snarfed it down and sipped my green tea. (supposed to have that with afternoon snack, but I try to avoid caffeine after 1 pm so I can fall asleep by 9:30. Call me a REBEL!) My hunger quotient (HQ) which Glassman asks us to tune into regularly, is 6. That means I am slightly hungry--I could definitely have SEVERAL more bites! I am more used to feeling very satisfied if not full (HQ3) after a meal. Maybe I shoulda chugged down a whole glass of water with lemon juice BEFORE the lunch. NOTE TO SELF: do that before dinner.

I WANT MY COFFEE!!!!!!!!!!!!! I think I will email Keri's staff and ask when I can have that! She said yes, but NO sweetener or whitener. I think I will skip it for now. MAYBE I can hold out for 4 days. Maybe not!

The Last Supper

I have surprised myself by not going totally overboard the day before 32 days of eating changes. Had eggs and vegies for breakfast, green tea and an almond tea cake for snack, salmon, guacamole and asparagus for lunch, nonfat hot chocolate and a prune and some currants for afternoon snack. 3 oz broiled chicken, a small sweet potato, broccoli for dinner with 2 glasses of Cab--the final indulgence. OK, writing that down does seem like a substantial amount of food. this writing it down business--and keeping it honest and in the public eye is gonna be...ummm...tricky. Mwah hahahahaha

Prep Day for The O2 Diet kick off starting tomorrow

I will be following Keri Glassman's book, The O2 Diet, The Cutting Edge Antioxidant Based Program That will Make You Healthy, Thin & Beautiful

Today I completed the grocery shopping for the 4 Day Cleanse, Phase I of The O2 Diet which I will formally start tomorrow. I was lucky and found not only organic spinach in stock, but also organic granny smith apples, asparagus and artichokes at Whole Foods which are NOT always available in my preferred organic mode. TJ's had organic blueberries on sale, too! Keri does not insist on organic, but with my family history of cancer, I make as many organic choices as possible.

I have to get up at 5 am on Mondays and don't get home until 8 pm, so I always prepare all of me Monday meals to take to work with me on Sunday. I prepped all of the stuff outlined for morning snack, lunch, afternoon snack and dinner and it is ready to go. Since Tuesday's meals will be exactly the same, I prepped them at the same time and packaged everything up in the designated serving sizes. Took a bit of effort, but should eliminate all effort for the next two long work days. Wednesday is my day off, so I'll prep wednesday's and thursday's meals then.

Gotta admit that I anticipate a few challenges. One challenge will be the 45 minute vigorous cardio workout I must do each of the 4 days. Yeah, I exercise 6 days a week routinely, but I DON'T push myself on cardio. I hate get winded, and I get BORED! Since hiking is out in this mud & rain, my 6:30 am work out will have to be done inside. Maybe a 5 minute warm up on bike, 20 minutes on elliptical, 10 minutes on stairmaster and 10 minutes warm down on bike will stave off the boredom factor.

I bet I will hate maintaining the food diary and really miss wine and coffee. It is gonna be a green tea kinda month, so I stocked up on my fave: Peet's Yin Hao Jasmine.

Wednesday is my day off, and when I am not working, I am more likely to nibble unconsciously unless I am otherwise occupied. So that day I am going to get a manicure and pedicure. I also have to entertain for dinner that night. I plan to make a salad, asparagus, grilled flank steak and serve fresh blueberries for dessert. My guests will get a cocktail or wine, but I am going to have to RESIST! Maybe I will just avoid opening a wine bottle and have the guests make their own cocktails so I don't get into trouble. That way I can stick with sparkling water (no sodium kind) and lemon juice. whoo-%#@+-hoo.

Keri asks us readers to write down lots of stuff, starting with a weight loss and one other type of goal. Here are mine:

32 day weight loss goal of 6 lbs. (yeah, I know, lots of people say I don't need to lose weight, but perimenopause has put on a few extra pounds, and I want to head this off at the pass and change up my eating lifestyle)
Clearer Skin--perimenopause is wreaking havoc with my skin too!

And she asks the reader to write down some lifestyle commitments to "turbo charge weight loss"
I will strive to go to bed 20 minutes earlier each night, turning the lights out by 9:20 on school nights except Wednesday when the goal is 10.
I will clear off my night stand to limit distractions.
I will spend 60 minutes per week being active (not a problem for me!!) I will do this by hiking on the weekends.
I will clean out my closet and brief case to make my life less cluttered and more soothing--over the next 2 wks. UGHH!!
She also asks that we spend 15 minutes more per day with spouse, friends or family. This is not my issue. I spend all day with either patients, my team at work who are dear friends, close friends, and my spouse commuting 2 hours per day with him & spending all my time in our remote mountain home with him. The person I don't spend enough time with is me. So I am gonna spend 15 more minutes each day with MYSELF! I am such a bad rebel.


Tomorrow: the INITIAL WEIGH IN and BEFORE PICS. blech.

Dr. Lisa's take on...

The O2 Diet by Keri Glassman

Finally, for the first time in 25 years in Chiropractic, I have found an approach to eating, weight loss and health that resonates for me on every level! The O2 Diet by Keri Glassman outlines a fabulously healthy, enjoyable, delicious and therefore EASILY SUSTAINABLE eating and lifestyle plan that not only creates weight loss, but also increases energy and beauty! Even more importantly, this approach to eating and living focuses on what we CAN eat as opposed to what we shouldn't eat. I hate diets that are based on don'ts and deprivation. I immediately fall off the wagon when I feel deprived (yeah, call me a rebel).

As awesome as all of this sounds, the very very VERY BEST part of The O2 Diet is its potential to drastically reduce the risks for heart disease, cancer, diabetes and degenerative disease. That is because the O2 diet is based on eating foods packed with anti-oxidants and super nutrients. There is no calorie, fat gram and carb counting either! Instead, the focus is on ORAC values, a measurement of a food's anti-oxidant activity.

Ms. Glassman wisely kicks off the eating plan with a 4 day cleanse to bump your energy and motivation way up! But this is not a weirdo juicing and herb cleanse nor is it a fast (which I DETEST for sooo many reasons). Sure you drink lots of lemon water, but you get to have caffeine (my drug of choice!) and real food like fish and poultry, eggs, fruit and vegetables. After the 4 day cleanse, you shift to a 2 week plan that is pretty low in refined sugar and carbs but very high in many of my most favorite foods and SNACKS! But DO HEAR ME: this is NO South Beach Diet. It is far healthier and more sustainable.

After two weeks, eating options expand fully to include more complex carbs and what Ms. Glassman calls "conscious indulgences" which could include her super tasty blackberry margarita or carmelized pear and pecan french toast or chocolate covered pecans or coconut pudding! Yummm!

I am set and ready to go: I am starting on the full O2 Diet (or eating lifestyle as I prefer to call it) on Monday January 25.

Stay tuned for my daily blog! I will indicate my starting weight, energy levels and a full on recounting of my ups and downs, likes and dislikes and the full monte!

Dr. Lisa

Calcium Supplements

Studies have shown that the majority of people in the US aren't getting enough calcium in their diets (55% of men and 78% of women over 20 years of age)[1]. Symptoms of low blood calcium levels include numbness and tingling in the fingers, muscle cramps, convulsions, lethargy, poor appetite, and abnormal heart rhythms [2]. Calcium levels are very tightly regulated, so symptoms are rare, but significant health problems can develop from long-term low levels, the most common being osteoporosis and its resulting fractures.

We're told often that we should increase our intake of calcium for bone health, but that doesn't answer many of our important questions.

"I've seen different forms ... citrate, coral ... which is best?"

- Your body requires an acid environment to absorb the calcium in your diet. Calcium carbonate (a.k.a. chalk) neutralizes acid (think Tums), so although cheap, it's not the most effective source.
- Coral calcium is, essentially, calcium carbonate harvested from living coral beds, resulting in catastrophic damage to coastal ecosystems taking up to a millennia to regrow. Also, some coral calcium sources have been found to contain high levels of mercury and lead. Obviously, we recommend against this form.
- Calcium citrate is another form of calcium found to be more bioavailable than carbonate (meaning it's easier for the body to absorb).
- A form of calcium known as microcrystaline hydroxyapatite (or MCHC) has been shown in clinical trials to be the most effective calcium delivery system available. Coupled with boron, a trace mineral that helps calcium to deposit in bone, this is the best dietary supplement to reduce bone loss in osteopenia or osteoporosis.
- Calcium supplements should include magnesium at a 2:1 ratio, calcium to magnesium, to maintain the body's natural mineral balance.
- Vitamin D is also necessary for calcium absorption.

"How much should I take?"

- The FDA recommends a minimum of 1000-1200 mg of Calcium per day for healthy adults. Average calcium intakes were 1,025 and 797 mg/day for men and women 20-39 years; and 797 and 660 mg/day for men and women ≥60 years [3].
- Those with a family history of osteoporosis or peri/postmenopausal females should consume more: ~1500 mg/day to combat bone loss.
- Calcium intake should not exceed 2500mg/day.
- People with kidney disease should consult their nephrologist before taking calcium, vitamin D, or vitamin A supplements as the kidneys control blood calcium levels.

"Is there a supplement you recommend?"

We carry a calcium/magnesium supplement called CalPlex by Karuna which contains MCHC calcium, magnesium, boron, and vitamin D, as well as other trace minerals which serve as an adjunct to healthy bone growth. Similar products can be found at Whole Foods or online, but if you want to pick something up in the office, we will have CalPlex in stock.

Make sure you start taking care of your bones today! As always, if you have any questions, feel free to email DrSteinDC@yahoo.com or ask at your next appointment.

Be happy, be healthy.

~Dr. David Saber DC




#1 Ervin RB, Wang C-Y, Wright JD, Kennedy-Stephenson J. Dietary intake of selected minerals for the United States population: 1999-2000. Advance Data from Vital and Health Statistics, number 341. Hyattsville, MD: National Center for Health Statistics, 2004.
#2 Weaver CM, Heaney RP. Calcium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ. Modern Nutrition in Health and Disease. 10th ed. Baltimore, MD: Lippincott Williams & Wilkins, 2006:194-210.
#3 U.S. Department of Agriculture. Results from the United States Department of Agriculture's 1994-96 Continuing Survey of Food Intakes by Individuals/Diet and Health Knowledge Survey, 1994-96.