Healthy food thread - Page 4

On January 15 2013 19:55 Rapoza wrote: mine training diet from 4 years ago was mostly sweet potatoes + chicken breast Show nested quote + On January 15 2013 17:52 RiKD wrote: -Eat Food, Mostly Plants, Not too much. -Stay away from ingredients you can't pronounce or don't know what the heck they are. -Eat what your great grandparents would eat sry but pretty shitty advice, burn dat book plz

But he makes up for it in the end with how you eat the food, and the socializing part. I think that's really under valued xD. Most eatings are done as a chore, or strictly pleasure, almost always whilst watching tv, or multi tasking.

On January 15 2013 19:56 Endo wrote: Mmmm bacon

I've been playing around with some bacon as well.

+ Show Spoiler +

Tried making a salmocon. It's when you mix salmon and bacon.

On January 15 2013 08:52 2c0ntent wrote: Just looking @ OP It seems like a pretty solid hunt but you need a greater variety of vegetables (note: potatoes and other starches are not among the vegetables I'm recommending). Get MORE COLORED vegetables along with some leafy greens. I'd also cut the rice out entirely. (disclosure: I ate rice yesterday and again 2 months before that. the reason I recommend against is that rice doesn't really accomplish anything outside of spiking insulin and fucking up your body's processes) What purpose are starches serving in your diet? Your body doesn't need that stuff, really.. and most human diets contained hardly any of the stuff until the proliferation of potato farming pretty recently. What benefit is consistently exposing your body to chronic, mega doses of vitamin C providing you with?

Regarding rice: basmati rice and brown rice. They've got medium glycemic index solving your insulin levels problem.

regarding your view on apples as bad:



this chart is Dave Asprey's. I take everything he says with a grain of salt, but i think if you avoid most of the high sugar fruits on the far right you are fine. i love bananas, but try to eat mostly stuff towards the left side of this picture

wait so peas have more sugar than strawberries???

On January 15 2013 21:02 Daut wrote: regarding your view on apples as bad: this chart is Dave Asprey's. I take everything he says with a grain of salt, but i think if you avoid most of the high sugar fruits on the far right you are fine. i love bananas, but try to eat mostly stuff towards the left side of this picture

Yea, I have that template on my desktop, along with a few others. But he's said so himself that chart is quite outdated. And he's almost done making the new one. So apples will be redder in that one I think. Since all the talks from brainy guys bout what too much fructose does to you. And I probably am quite biased since I react so badly to it.

Also a lot of new information on potatoes, so it will be greener.

Most my food is on the green side. All the fats are. Also the meat and fish, which is a big part of it xD

Also only use the spices that are on the far left, as his recommendation. Makes a lot of sense his reasonings for it. Avoid spices that's been laying around often. Buy sealed ones, and don't have them over where you cook food, since it will heat up over and over.

I use Dill, Cinnamon, Parsley, Lavender, Ocean Salt, Oregano and Thyme every day.

edit meh gona read all before posting i think :O

also, is that bacon in the first pic ??? bottom right...lol

Astounding amount of research about fructose is BAD for you in the amounts we take em, cut it down, by a lot is the word on the street. Not bright enough to understand most of the talks I listen to, but I feel like I "get the gist of it".

Lots of good discussion in this thread.

I think the optimal diet is balanced with few refined foods. I try to align my beliefs with the research but it can be difficult to determine the facts in some cases.

On January 15 2013 21:32 HeRoS)eNGagE wrote: also, is that bacon in the first pic ??? bottom right...lol

I'm testing a new one, it's almost just fat. It's from our city, like 2km away from here, wanted to test it out. I "often" test 1-3 new things when I buy lots of stuff. So not vouching for it lol.

blah, I was going to test out peas, never had them before.

I bought it because I used this site:

http://www.foodstandards.gov.au/consu...ategory=Proximates&nutrientID=FRU

Peas have REALLY low fructose (0,3g/100g), but my dad came by, and I forgot to click in on it and check the natural sugars, fuck!!

http://www.foodstandards.gov.au/consu...mp;action=getFood&foodID=13A11462

So, they are a big no no for me. I guess I'll text my brother and give him some peas xD (I always give him the stuff I didnt like, or react to lol).

On January 15 2013 21:42 goose58 wrote: Lots of good discussion in this thread. I think the optimal diet is balanced with few refined foods. I try to align my beliefs with the research but it can be difficult to determine the facts in some cases.

I think most of us are primed in, from what our parents feed us, we just assume it's good. And also the commercials, that don't enter our mind. But we just had pleasant memories from them. They are often made with "better graphics", better music, and are either witty or clever.

In Norway, bread commercials, and especially dairy commercials reign. And people soack that shit up like no tomorrow. Which I guess makes sense. But the Goverment ain't always looking out for us. Just look at soda. I think it's semi common knowledge. There's like 60 + chemicals we know will give cancer, of a certain amount of time, or depending on how much dosage. And I think most sodas have around 15 of those.

Kinda sick that it's endorsed the way it is. Same goes for tobacco, and some of the alcohol types I guess.

Don't have an answer though, but it feels, if its on tv, and lots of commercials for something. Like Pizza's n stuff. It's a BIG red signal, telling you to stay the fuck away.

I seriously wouldn't worry about fruits that are high in sugar, whether potatoes are bad, people are really over complicating things on this thread.

-find your own personal balance between indulgence and eating for exceptional health/fitness/longevity
-eat a variety of vegetables fruits and grains to get a good supply of micro nutrients for your body daily
-eat lean sources of protein, the best is probably fish, then poultry preferably turkey then chicken, eat red meat only occasionally (around once a week probably)
-the worst thing you can probably consume is sugary beverages ex. soda, sweetened iced teas, etc.

people don't get overweight because of "carbs" , "starches", or sugary fruits, it's people with poor genetics or people that don't prioritize their health over other things. It's the the 7-eleven big gulp, eating half a bag of Oreos at once, super large portions of nacho chili cheese fries, eating fast food more than once a week, going out and getting hammered every weekend, etc. that's going to fk you up in the long run. Don't think of it as "bad foods" or "good foods", don't put energy in founding out how grams of what you should eat, what's good source of antioxidants, etc. if you haven't learn how to prepare whole food, home-cooked meals for yourself first. First steps to better health is to develop a routine, eat a wholesome breakfast every morning right when you wake up, bring food to work from home, and then making a vast majority of your dinners instead of relying on takeout.

Personally for breakfast ill try to eat either oatmeal, or eggs and toast for breakfast. My carbs for every other meal consists of yams, couscous, whole grain pasta, brown rice, or white rice and my proteins are either tuna, sardines, swai, tilapa, whiting, egg whites, ground turkey, chicken (white and dark meat cuz fk it), and lean red meat like eye of round steaks. I can do way better on the veggies but i mostly rely on bag of mixed frozen vegetables. I also get lazy and have a protein shake as a meal. I only drink water/coffee/tea, if I want something flavored I have a bcaa/glutamine supplement powder I mix with water and they got flavors like fruit punch/grape/blueberry etc.

Ok, so about IBS, there is new development on synthetic fecal, so people who don't mind gnawing on meat, boiling up eggs, spreading lactated butter on their food but feel poop is gross, that is a future option.

About constipation, it's entirely based on poor water and fiber intake. You want to stop being chronically constipated? Drink a small glass of water before a meal. Take a break halfway through the meal and drink water. After the meal, drink water. Now you will be eating 2-3 main meals a day, meaning 4-6 cups of water. Your water needs for the day are complete, as you will get water from other sources as well. If you eat 4-5 small meals a day, you won't need as large of glasses since volume of food will be lower per meal. End result, no more dehydrated, hard, clumpy, hemorrhoid inducing constipation.

Fiber

Fiber is the holy grail of your entire metabolism. Nearly every person does not get enough fiber in their daily diet and the fiber they get is poor quality/same components. How does fiber help your metabolism? Fiber helps regulate absorption of fats, sugars, your insulin levels, keeps food moving and allows evacuation of indigestible food-potential toxins, which also helps gut flora. So, what is the most common fiber in a diet, innulin-root fibers/additives. You need more than that, so all this talk eat whole real foods is good, veggies, but you need more than veggie fiber. You need legumes, lentils, nuts. These shouldn't be a snack food, these should be a staple, part of every single day.

Now, about added sugars, yes they are poor, they tax the body, however, Fiber very much helps to regulate sugars, regardless if from candy/fruits. The more Fiber you eat, the less sugars will hinder your metabolism. That means, don't over eat sugars from candy-additives, but don't stress out over having some sugary thing from time to time. In regards to Fruit sugars, your Fiber intake will be more than capable of handling the sugars from them in most servings.

Fiber does not need to be packed on in every single meal because it stays around in your gut for a while. Eating a high fiber, high protein, veggie, fruit shake in the morning will help all day long.

Fruit

I already talked about how fiber interacts with fruits and sugars, so now it's time to think of fruits as something more than sugar. You want to find components that help regulate other functions in your body. Banana's aren't perfect, as avocados provide much higher levels of potassium, however, they are a good convenient source of potassium which is very important in regulating you balance of sodiums. The vast majority of people have a ratio of sodiumotassium X:Y where X>Y, however, flipping the balance to Higher concentrations of potassium v sodium is ideal for health from a cellular level (You can read up on the biochemistry if you want). So, adding bananas, or other drinks, foods, anything with higher concentrations of potassium will go a long way.

Polyphenols. We can talk about those all day long, about the biochemistry, absorption rates, yadda yadda, but the end result is, you are better off eating as many as you can even if it happens to be neutral outcome than not eating them and we find the result in 50 years from now that they do support longevity. So, again since fiber is regulating the sugars, you need to obtain blueberries, the cherries, blackberries, raspberries, bananas, avocados.

Vegetables

that has been talked about a lot, most all know the facts of nutrient so I won't talk about that, however, there are some timings for when to eat certain vegetables that haven't been talked about, which coincide with the topic of fitness.

Fitness

You need to raise your heart level up each day, allow your muscles to work, blood to flow, flush some toxins through perspiration, exercising goes deep into the cellular level, metabolism, however, exercise also increases levels of free radicals. So, here ties in with nutrition, veggies, reducing post-workout free radicals should be your #1 thought. You can google more foods for that but an example is eating water cress post meals. Do not think because your diet is so well balanced that your breakfast/lunch/dinner carries over towards a following workout because so far it seems it does not work that way. You need to eat free-radical reducing meals directly after strenuous workouts. Just as you want to replenish carbs and proteins, you need free radical reduction as well.

Protein

Most people do not get enough protein in their diet when the are trying to stay away from poor foods, poor meats, as well, most people do not get the highest forms of protein, otherwise known as complete proteins. You find complete proteins from sources like Quinoa, milk products, eggs, nuts, meats however, liquid form protein has the highest absorption rates and the body uses liquefied protein the most optimally. That is why quality work outs usually revolve around pre/during/post protein shakes. You can, as well, maximize your breakfast by shaking instead of eating a sit down meal, or trying to build up all the essential components. It is highly desirable to throw up a shake of greek yogurt, casein/whey, blackberries/cherries/blueberries, various veggies like broccolli/spinach/kale/edamames, matcha, cinnamon, flax seeds, various ground up powder sourced veggies, probiotics, water, coconut milk/oil.

Finding lean meat makes the difference between good and poor meat. You should basically eat Bison meat if available instead of Lean beef, as Bison has a much better composition and is something like 75% less fatty

Nuts

Protein, omegas, fiber, minerals, eat them. Eat a mixture of Pistachios, almonds, walnuts (unsalted obv) daily. Eat them in with salads if you lack a meat source, as you need fats to absorb the nutrients from raw leafy greens, no fats in a salad and your salad is mostly a waste of your time.

Oils/spices/Probiotics/minerals/vitamins/teas

Spices and oils help with regulation of metabolism, fat concentrations, digestion, gut flora. You want cinnamons, turmerics, there are lots of them (google will help). Oils, you want the very high quality oils like extra virgin olive oils, Oils with balsamic vinaigrettes should be your dressing on all salads. As stated before, you need the fats for nutrient absorption from veggies. The balsamic vinaigrettes are pH related, which you might have read on pH balancing in the stomach/gut flora. It's a part of the system too but can google pH stuff. Probiotics, as most people know are important, however, most die before reaching the intestines, rendering them useless. You need HIGH concentrations, with large variability in the sources of probiotics, like 10+ different strains + 10+billion in a serving. You generally want to eat them at some point before feeling hungry or 2+ hours after eating food, otherwise, the stomach acid concentrations destroy everything. Basically you can never get enough probiotics and gambling with them throughout the day helps to at least get a small concentration through the acids and into your gut flora.

You should mostly avoid Iron supplements for men, as our diets already have enough and too much iron has negative effects. D3 should be in everyone's diet daily, as it is nearly impossible to overdose, nearly every is deficient in some way or another. Omega's are most definitely important, I source now through Krill, on top of the omegas from nuts. A diet rich in the fruits I mentioned will increase a lot of the B vitamins which are hard to get, taking multivitamins on top of this (without iron) is usually the easiest way to just get those magnesium, zinc, etc etc.

And you should have a caffeine source in there as well, sourced through green teas (lots of tea choices) but also Matcha is a pretty good go to, as you ingest the plant, getting polyphenols, etc.

Random additions:

I can't think of many more things, other than you need to get a source of complete proteins daily, source of testosterone from bison, eggs, edamames are soy based however a lot of research seems to show you can eliminate the negative soy effects from other nutrients in your diet (for instance brocolli might stop soy from reducing your testosterone levels). So I kept edamames in the diet because they provide a great plant protein/fiber source per gram. Substituting all your rice meals with Quinoa probably has a 100% ev, as rice can have very high levels of Arsenic, depending on preparation and location in the world, you are subjecting yourself to arsenic. The west v east prepare rice very differently and the west's way is inferior resulting in much higher levels of arsenic (google more on preparing rice, but main idea is long soaks, slow cooking). Don't char things, don't eat charred food, unfortunately the caramelization that tastes so good in meats and veggies, everything, results in massive free radicals concentration.

End result, you are going to die anyways, your genetics makes up a lot of it, so how much longer you will live is entirely none calculable, however, the stress/anxiety of worrying about it probably has a more -ev result

oh and yes, I do believe in reducing or avoiding wheats, grains, glutons and should not be a part of any staple in your diet

Why would you avoid mushrooms ?

Its interesting how this subject overall changed from calories + exercise + willpower VS sugar/insulin levels/Glycemic index etc in just a few years

--- Nuked ---

On January 15 2013 21:56 Mariuslol wrote: Show nested quote + On January 15 2013 21:42 goose58 wrote: Lots of good discussion in this thread. I think the optimal diet is balanced with few refined foods. I try to align my beliefs with the research but it can be difficult to determine the facts in some cases. I think most of us are primed in, from what our parents feed us, we just assume it's good. And also the commercials, that don't enter our mind. But we just had pleasant memories from them. They are often made with "better graphics", better music, and are either witty or clever. In Norway, bread commercials, and especially dairy commercials reign. And people soack that shit up like no tomorrow. Which I guess makes sense. But the Goverment ain't always looking out for us. Just look at soda. I think it's semi common knowledge. There's like 60 + chemicals we know will give cancer, of a certain amount of time, or depending on how much dosage. And I think most sodas have around 15 of those. Kinda sick that it's endorsed the way it is. Same goes for tobacco, and some of the alcohol types I guess. Don't have an answer though, but it feels, if its on tv, and lots of commercials for something. Like Pizza's n stuff. It's a BIG red signal, telling you to stay the fuck away.

Personally, I think there is just so much ignorance in regards to health and nutrition. Hopefully that will change in the future.