Sunday, February 21, 2010

Oxidizer Test from Making the Cut & Food Journal

This tells whether you are a slow, balanced, or fast oxidizer, which in turn helps you in understanding what kind of foods your body requires. Whether you require more carbs, or protein, or a balance of both.

Scoring your metabolic typing test



When you have finished the test, add up the number of A, B and C answers you have circled A____B____C____


If your number of C answers is 5 or more higher than your number of A or B answers, you are a fast oxidizer.


*If your number of A answers is 5 or more higher than your number of B or C
answers, you are a slow oxidizer.

 *If your number of B answers is 5 or more higher than your number of A or C answers, or if neither A, B, nor C’s are 5 or more higher than the other two, you are a balanced oxidizer.


Oxidizer Test From Jillian Michaels


In the morning, you
A. Don’t eat breakfast
B. Have something light like fruit, toast, or cereal
C. Have something heavy like eggs, bacon or steak, and has browns


At a buffet, the foods you choose are
A. Light meats like fish and chicken, vegetables and salad, a sampling of different desserts.
B. A mixture of A and C
C. Heavy, fatty foods like steak, ribs, pork chops, cheeses, and cream sauces


Your appetite at lunch is
A. Low
B. Normal
C. Strong


Your appetite at dinner is
A. low
B. normal
C. strong


Caffeine makes you feel
A. Great-it helps you focus
B. Neutral-you can take it or leave it
C. Jittery or nauseous


The types of foods you crave are (sugar is not listed because everyone craves sugar when they are tired or run-down)
A. Fruits, bread, and crackers
B. Both A and C
C. Salty foods, cheeses, and meats


For dinner you prefer
A. Chicken or fish, salad, and rice
B. No preference-choice varies daily
C. Heavier, fatty foods like pastas, steak and potatoes


After dinner you
A. Need to have something sweet
B. Could take dessert or leave it
C. Don’t care for sweets and would rather have something salty like popcorn


The types of sweets you like are
A. Sugary candies
B. No preference
C. Ice cream or cheesecake


Eating fatty foods like meat and cheese before bed
A. Interferes with your sleep
B. Doesn’t bother you
C. Improves your sleep


Eating carbs like breads and crackers before your bed
A. Interferes with your sleep, but they’re better than heavier foods
B. Doesn’t affect you
C. Is better than nothing, but you sleep better with heavier foods


Eating sweets before bed
A. Doesn’t keep you from sleeping at all
B. Sometimes makes you feel restless in bed
C. Keeps you up all night


Each day, you eat
A. Two or three meals with no snacks
B. Three meals with maybe one light snack
C. Three meals and a lot of snacks


Your attitude toward food is
A. You often forget to eat
B. You enjoy food and rarely miss a meal
C. You love food and it’s a central part of your life


When you skip meals, you feel
A. Fine
B. You don’t function at your best, but it doesn’t really bother you
C. Shaky, irritable, week and tired


Your attitude toward fatty foods is
A. You don’t like them
B. You like them occasionally
C. You crave them regularly


When you eat fruit salad for breakfast or lunch, you feel
A. Satisfied
B. Okay, but you usually need a snack in between meals
C. Unsatisfied and still hungry


What kind of food drains your energy?
A. Fatty foods
B. No food affects you this way
C. Fruit, candy, or confections, which give you a quick boost, then an energy crash


Your food portions are
A. Small-less than average
B. Average-not more or less than other people
C. Large-usually more than most people


How do you feel about potatoes?
A. You don’t care for them
B. You could take them or leave them
C. You love them


Red meat makes you feel
A. Tired
B. No particular feeling one way or the other
C. Strong


A salad for lunch makes you feel
A. Energized and healthy
B. Fine, but it isn’t the best type of food for you.
C. Sleepy


How do you feel about salt?
A. Foods often taste too salty
B. You don’t notice one way or the other
C. You crave salt and salt your food regularly


How do you feel about snacks?
A. You don’t really snack, but you like something sweet if you do.
B. You can snack on anything
C. You need snacks but prefer meats, cheese, eggs, or nuts.


How do you feel about sour foods like pickles, lemon juice, or vinegar?
A. You don’t like them
B. They don’t bother you one way or the other
C. You like them


How do you feel about sweets?
A. Sweets alone can satisfy your appetite
B. They don’t bother you but don’t totally satisfy you
C. You don’t feel satisfied and often crave more sweets


When you just eat meat (bacon, sausage, ham ) for breakfast, you feel
A. Sleepy, lethargic, or irritable
B. It varies day to day
C. Full until lunch


When you eat heavy or fatty foods, you feel
A. Irritable
B. Neutral-they don’t affect you
C. Satisfied


When you feel anxious
A. Fruits or vegetables calm you down
B. Eating anything calms you down
C. Fatty foods calm you down


You concentrate best when you eat
A. Fruits and grains
B. Nothing in particular
C. Meat and fatty food


You feel more depressed when you eat
A. Fatty or heavy foods
B. Nothing in particular
C. Fruits, breads, or sweets


You notice you gain weight when you eat
A. Fatty foods
B. No particular food. You gain weight when you overeat
C. Fruits or carbs


What type of insomnia, if any, applies to you?
A. You rarely get insomnia from hunger
B. You rarely get insomnia, but if you do, you often need to eat something in order to fall back asleep
C. You often wake up during the night and need to eat. If you eat right before bed, it alleviates the insomnia


Your personality type is
A. Aloof, withdrawn, or introverted
B. Neither introverted nor extroverted
C. Extroverted


Your mental and physical stamina are better when you eat
A. Light proteins like egg whites, chicken or fish and fruits
B. Any wholesome food
C. Fatty foods


Your climate preference is
A. Warm or hot weather
B. Doesn’t matter
C. Cold weather


You have problems with coughing or chest pressure.
If yes, “C”: if no, move on to the next question
You have a tendency to get cracked skin or dandruff
If yes, “C”:if no, move on to the next question
You have a tendency to get light-headed or dizzy
If yes, “C”: if no, move on to the next question


You eyes tend to be
A. Dry
B. Fine
C. Teary


Your facial coloring is
A. Noticeably pale
B. Average
C. Pink or often flushed


Your fingernails are
A. Thick
B. Average
C. Thin


Your gag reflex is
A. Insensitive
B. Normal
C. Sensitive


You get goose bumps
A. Often
B. Occasionally
C. Very rarely


You are prone to
A. Constipation
B. No stomach problems
C. Diarrhea


When insects bite you, your reaction is
A. Mild
B. Average
C. Strong


Your body type is
A. Short and Stocky
B. Average
C. Tall and thin


Your nose is
A. Dry
B. Normal
C. Runny




If you are still not certain, you can try these two other drastic tests.


1. Niacin test: Take 50 milligrams of niacin on an empty stomach. If you experience and immediate flush, you are most likely a fast oxidizer. If you feel a moderate flushing effect, you are a balanced oxidizer. If you experience a significantly delayed flushing or nothing at all, you are a slow oxidizer.


2. Vitamin C test: Take 8 grams of vitamin C in equally divided doses over 8 hours. The fast oxidizer will respond by feeling acidic and uncomfortable, and may even experience other symptoms such as diarrhea, nausea or increased intestinal gas. A true balanced oxidizer may find that his or her stomach feels less acidic. A slow oxidizer will have no response at all.


*Fast oxidizers
You require foods with higher percentages of protein and fat than carbohydrates. Make sure there is protein in everything you eat including snacks. Your ideal macronutrient ratio is 20 percent carbs, 50 percent protein, 30 percent fat.


All proteins are not created equal. The ones that are best for you are high-purine proteins, which are commonly found in fattier meats. This is not to say that you should cut out chicken and fish, but you need the heavier proteins most because they help slow down your rate of oxidation. Choose from this list of proteins when deciding on a meal or snack.


High purine:organ meats (pate, liver, etc.), herring, mussels, sardines, anchovies.


Moderate purine:beef, bacon, dark meat chicken, duck, lamb, spareribs, dark meat turkey, veal, wild game, salmon, shellfish (lobster, shrimp, crab), oysters, scallops, octopus, squid, dark tuna


Low Purine:cottage cheese, milk, yogurt, eggs, cheese, white meat chicken, turkey, fish


The best veggies for protein types are asparagus, cauliflower, celery, mushrooms and spinach.
The best fruits are avocado, olives, apples and pears(in limited quantity and never without protein on the side or better yet first)
It is best to avoid grains altogether, but the best grains would be sprouted grain bread.
The best legumes would be tempeh and tofu.


The best nuts are (in order of protein content) walnuts, pumpkin seeds, peanuts, sunflower seeds, sesame seeds, almonds, cashews, brazil nuts, filberts, pecans, chestnuts, pistachios, coconut and macadamias.


Good fats are butter, cream, almond oil, peanut oil, coconut oil, sesame oil, flaxseed oil, sunflower oil and walnut oil.


*Slow oxidizers
Your ideal macronutrient ratio is 60 percent carbs, 25 percent protein and 15 percent fat.


*Balanced oxidizers
Your ideal macronutrient ratio is 40 percent carbs, 30 percent protein, and 30 percent fat.

I am a balanced oxidizer. This has helped me to get in the right amounts of each food group. When I write it all down, I tend to eat much better. It´s important to eat light at night to not over eat before bed.

Here is the food diary that I use from Making the Cut. 
 I used this at the same time I did the 30 day shred dvd by Jillian Michaels back in August.

I am starting another 30 days with Nina. If you would like to join us, we could all use the encouragement.

Also, you will get points for your good food choices starting Wed.
I will post point values on Tuesday.  Just know you should stock up on fruits, veggies, whole wheat, fat free dairy and lean meats.

Hope you had a good weekend and Lord´s day.
Springing into shape with ya´ll,
Dani Joy
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