Filling
Nutritious
Cleansing
Medicinal
A great alternative to wheat
A great vehicle for getting other things into your digestion system
Viewing entries in
nutrition
What an excellent thing bone broth is.
Get a large bag of bones from your local butcher. Boil them in water for 24 hours. Throw away the bones. Store the remaining liquid - the broth - and add it to your cooking.
Polyunsaturated Fats
Any Refined
Any Bleached
Any Deodorized
Soy oil
Sesame oil
Sunflower oil
Safflower oil
Canola oil
Rapeseed oil
Corn oil
Cottonseed oil
Hydrogenated oil
Refined Palm oil
Grapeseed oil
Ricebran oil
Trans Fats
label says “hydrogentated”
Fake whipped cream
Fake butter spreads
Store-bought pastries
Chicken nuggets
Margarine
Shortening
Restaurant fried foods
Most chips
Most crackers
Most protein bars
Most salad dressings
Most mayonaisse
Most granola
Most cereal
ReFined Fats
Refined peanut oil
Refined avocado oil
Refined coconut oil
Caution with heat
Walnut oil
Flax oil
Sesame
Walnuts
Seeds
Fatty fish
Artisanal grapeseed
Source
Deep Nutrition Dr Catherine Shanahan
A March 2021 study by McMaster University found that, “There is a significant protective benefit of fish consumption in people with cardiovascular disease,"
"This study has important implications for guidelines on fish intake globally. It indicates that increasing fish consumption and particularly oily fish in vascular patients may produce a modest cardiovascular benefit."
Suyuti in his “Prophetic Medicine” said,
“Fresh cheese is cold & damp; dried cheese is hot & dry. Its excellence is moderate. Damp cheese is a very fattening food, but salted cheese makes one thin although it increases the sexual urge."
It appears that just a few kilograms in weight loss can significantly reduce the risk of diabetes.
A November 2020 study by the University of East Anglia said, "We have now shown a significant effect in Type 2 diabetes prevention, and we can be very optimistic that even a modest weight loss, and an increase in physical activity, in real world programmes like this have a big effect on the risk of getting Type 2 diabetes.”
"This is really great news for the eight million people in the UK with a prediabetes diagnosis. The results of this trial, show that diabetes prevention is possible in the same prediabetes populations being treated in the NHS national diabetes prevention programme.”
"This is important to know, as the clinical methods for diagnosing diabetes and prediabetes have changed a lot in recent years."
A January 2021 study by the University of Illinois said, "We know eating avocados helps you feel full and reduces blood cholesterol concentration, but we did not know how it influences the gut microbes, and the metabolites the microbes produce.”
The study found that, “people who ate avocado every day as part of a meal had a greater abundance of gut microbes that break down fiber and produce metabolites that support gut health. They also had greater microbial diversity compared to people who did not receive the avocado meals in the study.”
A December 2020 study by the University of Queensland finds that there may be a link between vitamin D deficiency during pregnancy and autism spectrum disorder in boys.
The researchers found “…vitamin D deficiency during pregnancy caused an increase in testosterone in the developing brain of male rats … The biological cause of Autism spectrum disorder (ASD) is unknown but we have shown that one of the many risk factors--low vitamin D in mothers--causes an increase in testosterone in the brain of the male foetuses, as well as the maternal blood and amniotic fluid…In addition to its role in calcium absorption, vitamin D is crucial to many developmental processes…Our research also showed that in vitamin D-deficient male foetuses, an enzyme which breaks down testosterone was silenced and could be contributing to the presence of high testosterone levels.”
A February 2020 study funded by the California Walnut Commission found that eating two portions of walnuts a week had positive health and longevity benefits for mature women.
A May 2019 study by the University of Eastern Finland found that dietary cholesterol that is moderately high or one egg a day does not increase the risk of a stroke.
1 egg = 200 mg cholesterol.
A February 2020 study by the University of Sheffield said,
“Dietary restriction [defined as “a reduction of particular or total nutrient intake without causing malnutrition”] is an unusual paradox which has attracted a great deal of interest within the field of ageing. Our results have now pointed us towards a more refined explanation of why it occurs, and have the potential to wholly shift the focus of future research.”
"Our most surprising finding was that under certain circumstances, restricted diets can also be the origin of particular types of damage to the individual. This enhanced understanding of the penalties and benefits of certain types of diets, will expedite the quest to identify pharmaceutical interventions which mimic dietary restriction."
"The effects of diet on health are huge, but we understand little of the exact mechanisms. Our work has now uncovered a surprising property of dietary restriction, in that it makes flies ill-prepared for rich diets. This was contrary to our expectations and contrary to current evolutionary theory. In the biology of ageing field evolutionary biology has been highly influential in guiding interpretation of more mechanistic research. Our work thereby contributes to the broader understanding of dietary restriction and the efforts to translate its benefits to humans."
A February 2020 study by the University of Saskatchewan said, "The recovery benefits of tart cherry concentrate are well researched, yet evidence on performance enhancement is scarce and results have been mixed …The results of this meta-analysis found that tart cherries did help improve performance, and we gained greater insight into the potential mechanism responsible for this benefit."
My annual blood tests show HDL/LDL cholesterol rates are slightly high. It’s been at least three years since I had them tested and may not reflect the direction in which they are going, given my recent “Eat Clean & Train” programme.
I resolve to keep
Increasing the amount of fibre, fruit and vegetables in my diet
The gym programme (strength training – bench press, deadlifts and squats, every other day)
Focused on reaching my annually-set personal weight and BMI targets
And to get my blood tests done annually now.
A small February 2020 study by The North American Menopause Society (NAMS) called, "Higher intakes of fruits and vegetables are related to fewer menopausal symptoms: a cross-sectional study" it was found that there is, "some preliminary evidence regarding the influence of fruit and vegetable intake on menopause symptoms. There is ample evidence that a healthy diet rich in fruits and vegetables has a beneficial effect on health in a myriad of ways, but additional study is needed to determine whether various menopause symptoms may be affected by dietary choices,"
Some adverse effects on the urogenital system were noted for citrus fruits, green leafy or dark yellow vegetables.
An April 2020 study by Kings College London found that,
“…nutrient-sensing pathways play an important role in memory and suggests that the ABTB1 and GRB10 genes are likely molecular links for the association between diet, the ageing of neural stem cells and our memory ability.”
“To our knowledge this is one of the first studies looking at these relationships with human data and adopting this back-translation approach which uses lab-based experiments to inform research on large datasets, allowing for a more targeted approach.”
“Our findings suggest that changes in lifestyle may be able to delay a decline in memory and thinking but that the effectiveness of these approaches will depend on the genetic makeup of each person. For example, adherence to a diet such as the Mediterranean diet may be most beneficial for people with a specific GRB10 mutation while increased exercise may be a better approach for participants with specific SIRT1 variations.”
An April 2020 study by the University of Sydney said,
“The food animals eat can change how they perceive future food.
This response uses the same machinery that the brain uses to learn.
Pathways that can extend lifespan were also involved in enhancing taste perception, and diets in fruit flies that promote long life were also found to enhance taste perception.
Lifespan, learning and sensory perception are linked in ways we are just starting to understand.”
The researchers went on to say,
“We were surprised to find that a protein-restricted diet that makes an animal live much longer also turns up the intensity of sucrose perception for that animal, and that is dependent on the same learning and longevity pathways.”
"The response was also really specific. For example, when we fed flies food that had no sweetness, the animals' sweet taste perception was enhanced, but only for glucose, not for fructose. We have no idea why they specifically focus just on one kind of sugar when they perceive them both as sweet."
"We also found that eating high amounts of sugar suppressed sweet taste perception, making sugar seem less sweet,"
“Ursolic acid is present in many plants, such as Mirabilis jalapa, as well as in many fruits and herbs used in daily life e.g. apples, basil, bilberries, cranberries, elder flower, peppermint, rosemary, lavender, oregano, thyme, hawthorn, and prunes). Apple peels contain large quantities of ursolic acid and related compounds.” Wikipedia
An April 2020 study by the Sidney Kimmel Medical College at Thomas Jefferson University said,
"Although the evidence is preliminary - our data is from animal models of disease - it's encouraging to see a compound that both halts and repairs damage in [multiple sclerosis] MS, in the lab."
"Many experiments have looked at mice in the acute phase, when disease is just starting or at the peak."
“Instead, we tested whether this compound was effective in chronic disease, once there has already been chronic damage to tissues of central nervous system."
"It's not a cure, but if we see a similar response in people, it would represent a significant change in quality of life. And most significantly, it's a reversal, which we really haven't seen before with other agents at such a late stage of disease”
A March 2020 study by the MRC London Institute of Medical Sciences and Kiel University said,
"Just like humans, flies fed a high-sugar diet show many hallmarks of metabolic disease - for instance, they become fat and insulin resistant."
"Obesity and diabetes are known to increase mortality in humans, and so people always assumed that this was how excess sugar is damaging for survival in flies".
"Water is vital for our health, yet its importance is often overlooked in metabolic studies. Therefore, we were surprised that flies fed a high-sugar diet did not show a reduced lifespan, simply by providing them with an extra source of water to drink. Unexpectedly, we found that these flies still exhibited the typical metabolic defects associated with high dietary sugar".
The researchers found that the excess sugar is related to a build up of uric acid but that,
"the sugar-fed flies may live longer when we give them access to water, but they are still unhealthy. And in humans, for instance, obesity increases the risk of heart disease. But our study suggests that disruption of the purine pathway is the limiting factor for survival in high-sugar-fed flies. This means that early death by sugar is not necessarily a direct consequence of obesity itself".
"Strikingly, just like flies, we found that dietary sugar intake in humans was associated with worse kidney function and higher purine levels in the blood."
"It will be very interesting to explore how our results from the fly translate to humans, and whether the purine pathway also contributes to regulating human survival."
"There is substantial evidence that what we eat influences our life expectancy and our risk for age-related diseases. By focusing on the purine pathway, our group hopes to find new therapeutic targets and strategies that promote healthy ageing".
A March 2020 study by the University of Birmingham said,
"We know that older people show a blunted response to muscle building when consuming a certain amount of protein. Therefore, older individuals need to eat more protein to get the same muscle building response as younger and middle-aged people."
"Another way to help muscles make better use of dietary protein is to perform regular exercise".
"Most people are reaching the Recommended Daily Allowance of protein, but our results show that a one-size-fits-all guideline for protein intake isn't appropriate across all age groups. Simply saying older people should eat more protein isn't really enough either. We need a more sophisticated and individualised approach that can help people understand when and how much protein to consume to support muscle mass."
A March 2020 study of the value of family meals, by the University of Delaware, said
"This study employed a comprehensive approach to explore the direction and magnitude of the relationship between exposure to family meals and dietary and family functioning outcomes in children."
"There are thousands of individual studies that examine the impact of family meals on nutrition and family behavior, but this new meta-analyses looks at the relationship between family meal frequency and family functioning outcomes."
"It is particularly fitting that as we celebrate National Nutrition Month, we can confirm that family meals are a valuable contributor of improved nutrition and family functioning. This compelling evidence energizes us to expand our National Family Meals Month™ efforts to a year-long Family Meals Movement."
"Even more impressive than the positive behavior changes we have seen over the past five years … is that 89% of Americans believe it's important for families to have as many family meals as possible each week, and 84% are willing to commit to doing so throughout the year. This kind of interest and commitment has motivated us to expand National Family Meals Month™ to the ongoing Family Meals Movement."