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Eating an apple (including the skin) may give you the same boost in energy that a cup of coffee does without the coffee side effects like mood swings or energy crash. Apple benefits include fiber, hydration, and lots of B vitamins.

Also, drink water when you wake up before the coffee.

I love eating Jicama. I'll cut three limes and coat the jicama pieces (cut like fries) in lime juice, then I'll sprinkle (heavily) the jicama with Trechas chili powder and enjoy the bestest fiber filled snack EVER. Best bowel movements of my life.

Log what you eat so you'll see which nutrients you're missing and which you're getting too much of. At least for 30 days. cronometer.com and myfitnesspal.com are popular apps for logging meals.

Monounsaturated sources (olive) and polyunsaturated sources (canola) are both very healthy for you in moderation. Both can impact your body’s lipid profile in a beneficial way. It is good to have a diet with both to maintain diversity. Olive oil has more saturated fat than canola oil but its still largely unsaturated. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550

That being said, they are very calorically dense so moderation is key, i believe they are typically 140 kcal/tbsp.

Ultimately if you wanted the most unsaturated fats and least saturated fats per serving you would choose canola over olive. Both are “healthy” though and there is no wrong decision here.

Source: BS in nutrition and mayo clinic

Yeah, I primarily eat for energy and nutrition. I have the same thing for breakfast and lunch everyday, and have about a dozen dishes that I rotate through for dinners. I use cronometer.com to plan my meals around hitting 100% RDA of all vitamins and minerals. Whether or not the foods taste amazing doesn't play into my planning.

But I do have occasional cheat meals. I kind of eat 90/10. 90% purley to reach nutritional goals and 10% for pleasure.

Vitamin: K2. B vitamins aren't very easy to get either, unless you really do have balanced meals every day (most people don't because they don't like eating too many veggies).

Minerals: Potassium and Magnesium. You can only really get about half of the recommended dose per day from foods, unless you make it a goal to eat foods rich in magnesium and potassium every single day.

This is why I'm a fan of taking vitamin pills, too, even though their effectiveness may not be 100% guaranteed, even if you don't take them daily but once every 2-3 days. If you use Cronometer.com for a few weeks, you'll see yourself that it's almost impossible to reach over 100% of the recommended vitamins and minerals every single day from food alone.

It doesn't help that modern food (milk, eggs, meat, and even vegetables) have lost a lot of their nutrition value in the past several decades through processing, feeding animals crap vitamin-less food, and by destroying the soil or not enriching it with natural stuff anymore (because that hurts profits).

Using the Cronometer service myself the hardest one was definitely Potassium, which I could only get about half of the recommended dose per day. This could be somehow corrected by not eating too much salt with your foods, as there needs to be a proportion between the two (about 3:2 salt:potassium, I think). And for K2 you basically have to eat a lot of K2-rich foods like Gouda cheese every day, but I'm not even sure if that's enough to stop the development of osteoporosis and atherosclerosis in the long-term.

No. There are a number of cases of bodybuilders and others seeking rapid weight loss that have injured their livers with megadoses of green tea extract.

• Sarma et al, 2008. Safety of green tea extracts. Drug Safety, 31(6), pp.469-484.

However, normal infusions of green tea are hepatoprotective:

• Jin, et al, 2008. Green tea consumption and liver disease: a systematic review. Liver international, 28(7), pp.990-996.

In other words, green tea catechins have a hormetic dose response, beneficial at low doses but harmful at very high ones. At low doses, EGCG and the other catechins induce Nrf2 mediated antioxidant and detoxification responses. At high doses, EGCG undergoes redox cycling and depletes hepatocyte reduced glutathione, much as acetaminophen (Tylenol) does.

You can see for yourself by using https://cronometer.com/ . Plug in "iceberg lettuce" and play with the quantity. It has almost no nutritional value in the amounts a normal human would eat. Which isn't to say it's bad for you...

5 cups, chopped, will supply you with almost 50% of your RDA for vitamin A and K, and not quite 4 grams of fiber.

Try reading "How Not To Die" by Michael Greger: https://www.amazon.com/dp/B00Y7USB14/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

It's the real deal and will give you a lot of data. However, it's relatively straightforward to eat a healthy diet: eat lots of whole plant foods, particularly greens, fruits, legumes, and whole grains. The closer to the vine/tree, the better. There are thousands of micronutrients in food that we don't yet understand. Every time we take real food apart and put together some processed variation, we destroy important synergistic effects. As Michael Pollan famously said, "Eat food. Not too much. Mostly Plants.".

Advanced Nutrition and Human Metabolism

https://www.amazon.com/Academy-Nutrition-Dietetics-Complete-Guide/dp/0544520580/ref=sr_1_5?keywords=nutrition&qid=1573786152&s=books&sr=1-5

This is published by the Academy of Nutrition & Dietetics, I don't have a copy of it but I would trust something put out by them to be evidenced based and scientifically sound. It seems like its written for the average public.

ISBN-13: 978-0321910394

This is my freshman year nutrition text book. It wasn't terribly complicated to read and I think a 'layperson' would be able to get a lot of useful information out of it.

Hope this helps

I really enjoyed Gut by Guilia Enders. There is a lot of great information in there about the gut and the brain as well as other aspects of the digestive system, and it is also very funny with lovely pictures too

Cronometer Gold has the Oracle that will analyze your day and recommend certain foods. Also, Marty Kendall just released his nutrient optimiser. It's not perfect but probably the best option out there at this point.

Personally I think potassium is the most difficult nutrient to get enough of. To help with my daily goal I have switched over to using lite salt which is an iodized blend of sodium and potassium. Over the past 7 days I have averaged 4500 mg of potassium from dates, soy milk, coffee, carrots, and lite salt.

(To be fair, I am currently consuming an unsustainable amount of dates, but this 11 lb box isn't going to eat itself!)

For most people, leafy greens are the best bet for easily increasing your intake. One cup of cooked chard is nearly 1000 mg.

So I'm not a medical professional, but I'm pretty sure that the key to feeling well-rested is to get an adequate amount of rest on a regular basis rather than running a deficit through the week and trying to catch up on the weekends. It sounds like you're lifestyle might be to blame. (I know, I do it too... we gotta stop.) Here's this if you're interested.

It's definitely a thing, here's a link to a good protein flour product on amazon. In fact, I use it almost every day!

For websites, I prefer cronometer.com - it's free to use and shows calories, macros & micros. You can make your own recipes and plan out your days beforehand on the site, instead of an excel sheet that has to duplicate ingredient databases with 50+ parameters.

Vegan here, and you might want to join r/vegan. Try using cronometer instead of MFP, then we'll know more. At a glance, it does seem like you need to eat more leafy greens like spinach, kale, etc, and more whole foods like potato than pasta or white bread. Also, something like flax seeds or pumpkin seeds or sesame seeds. You need to supplement vitamin B12 and D on a vegan diet no matter what, either by taking supplements or by consuming fortified food, and those are the only two you need to supplement if you're on a balanced diet. By butter, do you mean margarine?

It's a funny thing. Most people have a diet deficient in potassium, averaging maybe half the RDI. You don't absolutely need 4.7g per day but low dietary potassium is associated wth hypertension and adverse cardiovascular outcomes. Therefore it is prudent to eat lots of fruit and veggies to maximise your dietary potassium intake for the sake of your cardiovascular health.

Cooked soy beans and potatoes have about 0.5gm potassium per 100grams so it's not that hard to get to 4gms potassium over the whole day. Bananas aren't actually the potassium bombs that they are thought to be.

addit, potassium content of foods

• Winter squash, cubed, 1 cup, cooked: 896 mg
• Sweet potato, medium, baked with skin: 694 mg
• Potato, medium, baked with skin: 610 mg
• White beans, canned, drained, half cup: 595 mg
• Yogurt, fat-free, 1 cup: 579 mg
• Halibut, 3 ounces, cooked: 490 mg
• 100% orange juice, 8 ounces: 496 mg
• Broccoli, 1 cup, cooked: 457 mg
• Cantaloupe, cubed, 1 cup: 431 mg
• Banana, 1 medium: 422 mg
• Pork tenderloin, 3 ounces, cooked: 382 mg
• Lentils, half cup, cooked: 366 mg
• Milk, 1% low fat, 8 ounces: 366 mg
• Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg
• Pistachios, shelled, 1 ounce, dry roasted: 295 mg
• Raisins, quarter cup: 250 mg
• Chicken breast, 3 ounces, cooked: 218 mg
• Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

I've actually been interested in nutrition for a while now, and recently made a "meal plan" for myself that was simple, cheap, convenient, and could be repeated every day while getting full nutrition. I did this with the Whole Food Plant Based diet in mind, which I recommend, but if you want to substitute meat in for something then I recommend using a site like cronometer.com to see how that affects nutrition. Here's my plan though:

~2300-2700 calories, 70:15:15 || carbs:protein:fat

2 cup dry oatmeal (just add hot water)

2-3 cup beans (Navy, Pinto, or Lentil)

4-5 cup potatoes/sweet potatoes (mostly potatoes, but need some sweets for Vit A)

6-8 Tbsp Chia and Sunflower Seeds (1:1 ratio)

0.5 cup broccoli or more

Works great for me. Beans I batch cook a couple times a week, oatmeal I just pour hot water over, potatoes can be steamed or stir fried, but I often microwave for convenience. Don't forget to grind your chia seeds though.

You sound like you have a pretty good handle on things. Calculate your TDEE and the goals you have (lose fat, or gain muscle). It sounds like you are wearing yourself out a little bit by not eating enough.

As far as your diet goes, no alcohol (or limited amounts), no "junk" food, and getting veggies is looking good. Whatever amount of veggies you are eating, eat more.

Here is a resource that has helped me a lot. The workout split has some good presets to work with. I personally think you would appreciate the lean massing the most. If you feel you are getting too much unwanted fat, just change to a weight lost preset. It keeps the grams of protein to 1gram per 1lb of bodyweight, which will be plenty of protein.

http://www.1percentedge.com/ifcalc/

I also use this resource for tracking my nutrition. Customize your macro intake based on the above resource values for tracking ease.

http://www.myfitnesspal.com/

One last thing, compound lifts on your lifting days. This will be most beneficial to you. (ie Squats, dead lifts, bench press, etc)

Hope this helps and good luck on your fitness journey going to the next level!!!

Use Cronometer.com and plan your own meals accordingly.

Nothing else will come close to that, and even if it did, how long do you think you'll stay on those exact 3 meals every single day? It's actually recommended to switch-up your meals, so that you get "a little of everything every week."

That's mostly advice for people who tend to have 3 nutrion-less meals every day, but also because we need more from foods than just the primary dozen or so vitamins and minerals.

Melatonin, I have read that a low dose at 1mg or less is the best way to go. Possibly supplement with magnesium too. Might be a good idea to throw your diet into something like cronometer to make sure you are getting all the essential nutrients.

Well I'm not too sure about the sodium content, but I try to avoid eating anything coming out of a can due to bisphenol-A, or BPA. Source: http://www.consumerreports.org/cro/magazine-archive/december-2009/food/bpa/overview/bisphenol-a-ov.htm

In the end, this is a processed food.

Your best bet is to make a big batch of soup, divide it, and freeze it. This way, you know what's going in and you can control sodium content. For storing, canning jars are a great reusable/plastic free option.

Hope this is helpful!

Protein powders are the most commonly tainted supplements on the market. Eat real food.

"But our investigation, including tests at an outside laboratory of 15 protein drinks,..All drinks in our tests had at least one sample containing one or more of the following contaminants: arsenic, cadmium, lead, and mercury. Those metals can have toxic effects on several organs in the body...The amount of lead in a single daily serving of eight of the protein supplements we tested would require that the products carry a warning in California. State legislation known as Proposition 65 mandates that manufacturers notify consumers when products contain toxic substances at levels the state says pose even a low cancer or reproductive risk... Cadmium raises special concern because it accumulates in and can damage the kidneys, the same organs that can be damaged by excessive protein consumption. And it can take 20 years for the body to eliminate even half the cadmium absorbed today...Protein powders have been under scrutiny before. In 2005, National Football League running back Michael Cloud filed a lawsuit against MuscleTech... According to Cloud's legal complaint filed in U.S. District Court in Rhode Island, an independent laboratory analysis of the Nitro-Tech powder he used revealed the undisclosed ingredients norandrostenedione and androstenediol, steroid precursors that would cause the positive test results. A similar complaint was filed by Olympic bobsledder Pavle Jovanovic.

It can reduce REM sleep, as it reduces the amount of deep sleep you get.

Interesting note. Caffeine doesnt wake you up, it just stops your brain from feeling tired. An apt description I read said that it is the equivalent of putting a wood block under your car brake. It doesnt actually apply any gas, but limits the ability to stop.

You can check out a lifehacker article here, which also contains a link to a scientific study if you feel like reading that too.

I'm currently working through the videos from this course through Coursera. You can view all the materials for free. Some of the information may be too in depth for what you are looking for, but you can easily jump around.

It's the guideline:

"The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day."
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705

I don't think it's an insane amount. When you eat mostly whole foods, especially grains, tubers, legumes, and fruit, getting to 260 g of carbohydrates a day isn't that hard.

I found that keeping an updated Food Log is helpful. It sort of "teaches you how to eat", gosh that sounds bad but it's true. I don't really use it anymore because I know what exactly to eat and how much for my specific goal. Knowing what's in your food is half the battle, making sure it's good quality stuff. And maybe try prepacking your food using ziplock bags/tupperware?

Also, most of the time sufficient nutrients are gained through proper diet. I would only suggest vitamins/supplements if you know you're lacking. Personally, I take a multi-vitamin because I only hit my macros. Hope this helps!

My husband has me on this one. He did a bunch of research and says it’s the best type. Don’t have the details why though.

Magnesium Bisglycinate 100% Chelate No-Laxative Effect. Maximum Absorption & Bioavailability, Fully Reacted & Buffered. Sleep, Energy, Stress & Anxiety, Leg Cramps, Headaches. Non-GMO Project Verified https://www.amazon.com/dp/B076S3CSCB/ref=cm_sw_r_cp_api_glt_fabc_4PX0PG2B5Z5TQ68JNFXE

This is what I use: https://www.amazon.com/Elite-Sportz-Electrolyte-Tablets-Cramps/dp/B00OU7YXU2/ref=sr_1_1_sspa?dchild=1&keywords=rapid+rehydr8&qid=1605769535&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExVk9DRjNITEVBTlpYJmVuY3J5cHRlZElkPUEwMDQyOTEzM0dNTEU4Sjg0RkdKQSZlbmNyeXB0ZWRBZElkPUEwMzE1ODE5MzIzQVg0QzlWRlM4SyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

Honestly, you don't need to worry about the sugars that come naturally in the food you're eating. The only sugar you want to avoid is added sugar in packaged or processed foods. Even if it's organic, natural, pure cane sugar, whatever, it's still added sugar.

So if you can, you want to avoid all added sugar. They can be listed in the ingredients as many different things such as:

• Fructose

• Dextrose

• Sucrose

• Glucose

• Corn Syrup (including HFCS)

• Cane Syrup

These are just some of the ones off the top of my head but there are actually hundreds. Here's a post I found listing 257 names of hidden sugars found in ingredient labels: http://www.myfitnesspal.com/topics/show/821596-257-names-for-hidden-sugar

Hope this helps, let me know if you have any more questions :)

EDIT: Hopefully soon though we will have a new food label that forces manufacturers to list added sugars separate from just sugar! That will make a big impact on consumers I think and I'm quite excited for it.

Honestly, i think the biggest thing to keep in mind is Mercury, when you're talking regular intake of fish then it really is something you want to look out for and can arguably have a greater effect on your life/health than what we normally talk about in regards to nutrition - great resource below to read up on (though i'm sure others will have others to point out!): http://www.consumerreports.org/cro/magazine/2014/10/can-eating-the-wrong-fish-put-you-at-higher-risk-for-mercury-exposure/index.htm

That being said, just look at Japan, right? Long lives, low obesity rate (until recently thanks to fast food), and generally good health. Sushi is reflective of the type of diet that got them there - low calorie and nutritious/lean/healthy intake. As has been said, just avoid the deep-fried stuff regularly and hell yeah you're in a good spot!

Alzheimer's is still classified as "poorly understood"

https://www.semanticscholar.org/paper/Alzheimer's-disease.-Burns-Iliffe/0fccf0616b35e3bb427c3783a44777e4dc228713

While this may be an exciting potential breakthrough, it's not solid yet. Let's be good scientists and not jump on a hype train, shall we?

Edit: to be clear, sugar is bad in a lot of ways- it is a known carcinogen, for example, but saying it's the main cause of most health issues we see today is a bit extreme

No, that's where preference comes in. Some people are concerned about low carb flu but that usually on about the end of the first week. Some people think clearer without carbs. I prefer not to have a sugar crash mid morning. I suppose that some people are more metabolically agile.

here's an interesting study that may be relevant: https://www.researchgate.net/publication/264244865_A_low_calorie_morning_meal_prevents_the_decline_of_hepatic_glycogen_stores_A_pilot_in_vivo13C_magnetic_resonance_study

You are right, I think that person just made up those calorie numbers.

Great Value pinto beans: 90 calories per serving, 3.5 servings in 15.5 oz can, so 315 calories in can. half a can is ~160 calories

https://www.walmart.com/ip/Great-Value-Pinto-Beans-15.5-oz/10534043

The pain sounds like bursitis to me, and legumes are one food to avoid if you suffer from bursitis.

Old joke: Man says to his doctor, "Doc, it hurts when I do this!" Doctor replies, "So don't do that."

Moral of the story: if beans are causing you issues, don't eat beans.

It's possible to be veg'n without beans, check out the veg'n subs for recommendations. (But ignore anyone who gives you the tired old "Just eat a variety and you'll be fine.") Log your food in cronometer to see what you're lacking so you can adjust your diet as necessary).

Academy of Nutrition and Dietetics Pocket Guide to Nutrition Assessment, 3rd Ed.

This is the textbook that was required for some of my undergrad classes. One of my professors said that she would regularly refer back to it when she was a practicing dietitian.

https://www.amazon.com/dp/0880914890/ref=cm_sw_r_cp_apa_fabc_SRrcGbEZ916R7

I recommend reading The Power of Habit. (Even if you just read Part One).

It actually gives you a scientific reason why just banking on your "willpower" is not enough for some people. It helps you understand why you struggle and help you create new habits of eating in a more healthy way.

Pssshhh. Just buy oatmeal. The added sugar is a concern and I don’t see any reason why this would be better than oatmeal. There are other practical, simple steps he can take that don’t involve crazy products. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935

I don't think it's ever really 0 exactly, but low enough the liver switches to making ketones -- the liver always makes glucose. The question is how much.

Also I'm concerned about the info the other poster provided. Insulin is THE treatment for DKA along with fluids and electrolytes.

"Insulin reverses the processes that cause diabetic ketoacidosis." -- Mayo Clinic

While I don't have any issue with the type of diet he advocates (it's a version of /r/paleo) or most of his recommendations (get enough sleep, exercise, manage stress, avoid blue light at night), I don't think you need to pay him crazy amounts of money for his supplements or his coffee.

His diet recommendations are free and it's also free to not watch TV 2 hours before bed or close to it if you want blue-light blocking sunglasses (what $15?). It's also free to download flux https://justgetflux.com/

https://www.quora.com/How-legitimate-is-SpectraCell-micronutrient-blood-testing

may as well get your thetans checked while you are at it

*edit: not knocking you as you don't believe in them...just saying for everyone else reading this

I suggest using a site like https://cronometer.com/

It gives you a breakdown of all your micro nutrients, very easy to play around with and see which foods give what.

My staples personally are eggs, fish, broccoli, carrots, brussels sprouts, cauliflower, green beans, spinach, avocado and berries. I have many things besides those, but those are my favorite things that I always have every day and I find give a pretty good coverage of nutrients.

I'm currently reading <em>Brain Food</em> by Lisa Mosconi. This is (obviously) very focused on foods that are good for your brain, with nutrition information going in that direction. It's very comprehensive and comprehensible, written in a way that's easy to understand. If you're interested in improving your brain and also general health, this is a good one! It explains nutrition very accessibly.

Another great resource I recently stumbled upon is <em>The Simple AIP (Autoimmune Protocol) Handbook</em> by George Kelly. As someone battling an autoimmune condition, I have found it to be particularly practical and useful on how to regulate my 'erratic' immune system through an anti-inflammatory, ancestral-based diet. It's not dogmatic and presents objectively the pros and cons of various foods and dietary practices.

Satiety function is highly individualized.

On average, protein-rich and high-fiber foods tend to be more filling. Potatoes have the highest satiety index. But things like satiety index and glycemic index are averages, and when you look at the individual data, you see huge variations.

Also, if you have any insulin resistance at all, even early stages, you'll find carbs (even high protein, high fiber) less satisfying than healthy fat.

Quite literally, trust your gut, not research on averages. You are not a statistic. If you want to learn more, I highly recommend The Hungry Brain.

Scott Adams proposes a great solution for this in his book "How to fail at everything and still win big" (which is an excellent book, btw). Basically the idea is that for all the foods in the 'want to eliminate' column: pizza, donuts, cookies, and ice cream, you have an equivalent 'replace with' column: fruits, water, lean meat, protein fluff (for example)

Whenever you feel a craving for something in the 'eliminate' column, you go satiate yourself with something from the 'replace with' column. Initially, don't worry about calories, just focus on extinguishing the cravings with something healthy. This serves two important purposes:

1) Altering your gut flora to reinforce positive cravings (for healthier foods).

2) Changing your fundamental habits in the cue-routine-reward cycle (see Duhigg's "The Power of Habit") to make your new healthy lifestyle easier and easier.

This approach requires you to stop buying the unhealthy stuff, and absolutely load up on the healthy stuff so you never have an excuse like "well we're out of pears so I'm gonna have a donut". You shouldn't allow yourself any cheat days for the first couple of weeks, but in general the 90% rule is in effect (stick to your diet 90% of the time). Once you feel the cravings diminish significantly, you can focus on cutting back on calories. Chances are, even though you've been eating unlimited amounts of healthier food, you've probably lost some weight anyway!

More advanced strategies: http://gettingstronger.org/diet/

(I have no financial interest in anything I've suggested.)

Agreed on your last sentence. I'm just now realizing that.

Also, habits. Just read The Power of Habit by Charles Duhigg - it's crazy how simple we can be, as human beings. And I think we forget how much food can completely make or break us.

And thanks for the explanation! Appreciate it.

From A review of issues of dietary protein intake in humans

Pea Protein

The gastrointestinal absorption of pea protein of 7 adults (4 males and 3 females with mean mass of 64 kg, ranging from 46 to 77 kg) was determined by ingesting 21.45 g (195 mmol N) of [15N]-labeled pea protein. Total absorption was estimated at 89.4 ± 1.1%, resulting in 19.2 g being absorbed in the 8-h postprandial period at a rate of 2.4 g/h (41). Another study investigated the ingestion of 30 g of raw purified pea protein either as [15N]-globulins, (G meal) (301 mmol N) or as a mix of [15N]-globulins and [15N]-albumins, (GA meal) (22 g of pea globulins and 8 g of pea albumins, 299 mmol N). The ileal digestibility was 94.0 ± 2.5% and 89.9 ± 4.0% for the G and GA meals respectively yielding amino acid absorption rates of approximately 3.5 g/h and 3.4 g/h (42).

$30 a week breaks down to about $4 a day for "food" and the remainder for staples like oil, spices, salt, etc.

This is a great free cookbook that will help you plan a nutritious diet with a $4 a day budget.

If you're only needing to supplement food that you get at home, it's a safe bet that you (and virtually all Americans) could use more green leafy vegetables and fruits. A couple boxes of salad greens, a bundle of carrots, a few pounds of broccoli, and an "apple a day" and you'll be able to live on the presumably starch and pasta heavy "necessities" that you get at home.

> There's really only one vegan-friendly source of B12--yeast.

Nutritional yeast does not naturally contain B12; it's added during the manufacturing process. In other words, don't consume nutritional yeast thinking it's somehow better than popping a B12 pill. It's not, it's the same thing (aside from the fact that a pill is less expensive and has 0 calories).

Note: I am not knocking nutritional yeast. Consume it's because it's tasty; don't consume it because you think it's "nature's B12".

> If you eat a lot of naturally fermented food, you will get plenty of yeast and not need to supplement.

This is flat out wrong and extremely dangerous advice to be spouting. From VeganHealth.org, "there is no reliable B12 in Plant Foods, including tempeh, seaweeds, and organic produce."

Again, for emphasis, from VeganHealth.org: there is no reliable B12 in Plant Foods.

If you're vegan, please take a B12 supplement!

/u/tklite, if you're goal is to espouse veganism and convert people, you should do so in a manner that is going to create the least problems for your converts. If your converts develop health problems due to micronutrient deficiencies, that's only going to guarantee they turn back to an omnivore or carnivore diet and become yet another anti-vegan voice.

A well-planned vegan diet can be very healthy. But use Cronometer and do your research. Don't rely on pseudoscience recommendations like "taste the rainbow" and "kombucha has all the B12 you need, bro!"

WAY more in depth than My Fitness Pal. I think it’s simple, and I’ve never had a question that isn’t answered on their site. It also syncs up with my FitBit app.

Use the entries from the nccdb database when making entries I’d possible (you’ll see what I’m talking about if you open app and type in “almond milk” or “French fries”). Choosing those items will allow you to have the most nutrient data.

Link to their site

Egg yolk averages 31.4 μg/100 g, so a single yolk, averaging 18 g, would have about 5 or 6 μg. The amount in the whites is negligible.

The μ is the micro prefix. If you meant microgram, then 40 or so eggs would do for 200 μg. If you meant milligram (mg), try 40,000 eggs.

Schurgers and Vermeer, 2001. Determination of phylloquinone and menaquinones in food. Pathophysiology of Haemostasis and Thrombosis, 30(6), pp.298-307.

There's no requirement for K2, but there are some studies that indicate high intake may reduce arterial calcification. Natto, a fermented soybean product from Japan, has 998 μg/100 g, and is the source for most K2 supplements. Moreover, natto K2 is menaquinone-7, which actually gets through the liver, unlike the menaquinone-4 in eggs.

Sato et al, 2012. Comparison of menaquinone-4 and menaquinone-7 bioavailability in healthy women. Nutrition journal, 11(1), p.1.

If you’re serious about getting sober, try an alcohol inhibitor like Naltrexone

Better living through chemistry. Or become a exercise addict.

Can you define what you mean by "incomplete protein?" When I type 6 cups of beans into cronometer.com, it shows 100% complete RDI amino acids @ ~1400 kcal. That seems complete to me. You could eat beans and broccoli every day, and get everything except B12.

I can't give you specifics on intake because I don't follow a diet for weight loss or maintenance or anything other than being my healthiest possible vegan self, but I do eat WFPB.

My WFPB diet includes fats all the time, I feel like what you might be seeing is skewed because I think these people are definitely eating fats (or at least I hope they are, they're an important factor in our diet and also, delicious). I probably eat on average 1/2 an avocado daily. I eat nuts and seeds (meals like you mentioned with leafy greens, whole grains and veg etc are always topped with sunflower seeds or pepitas, or have a cashew or almond based dressing). I eat a brazil nut daily as a selenium "supplement". I love a cashew cheese, cashew alfredo, peanut peanut satay sauce, peanut butter in smoothies, chia and flax seed on everything, coconut milk in curries, oats, etc. The WFPB/vegan bloggers/instagrammers/etc I follow seem to eat this way too.

If you're concerned, download the cronometer app. I used it regularly for a while to see where I was measuring up, it's very useful.

Do note that the usual BMI vs mortality graphs are inclusive of the elderly and those with diagnosed CVD and cancer at baseline. When excluding those with preexisting diagnoses and looking only at the longer term outcomes, minimum overall mortallity is seen at a slightly lower BMI (18.5-22.5) than in the textbook graphs. Data from:

Berrington de Gonzalez, Amy, et al. "Body-mass index and mortality among 1.46 million white adults." New England Journal of Medicine 363.23 (2010): 2211-2219.

Plug it into Cronometer to see what you'd be missing.

Why can't you live off quinoa? Because it's not a complete food. It's severely lacking in several important vitamins and minerals like B3, B5, B12, A, C, D, K, and calcium. Plus, you'd have to eat 9.01 cups of cooked quinoa just to get 2000 calories. That's a lot of quinoa.

Here is a list of essential nutrients that your body needs from diet, and does not synthesize on its own:

https://en.wikipedia.org/wiki/Essential_nutrient

You could plug everything you eat into https://cronometer.com/ and check which vitamins/minerals you're lacking in your diet. You might notice some holes show up here.

https://cronometer.com/

Pretty much tailor a meal plan based on RDA as well as increased macros based on expenditure. That part would be based on personal energy expenditure and goals. I usually end up in a 20:30:50 split (Pro/Lip/Cho).

Depends on what your goals are, what you've eaten that day. What your definition of healthy is, etc.

Try having a glass of water and waiting ten minutes, seeing if you are still hungry.

Best way to stop eating junk is to stop buying it. There are plenty of great healthy foods to munch on - that after you get over your addiction of crap taste way better.

I don't snack often, but when I do I make these: roasted chickpeas - they fill that satisfying crunchy craving and they are pretty filling.

This Consumer Reports article may be helpful:

How Much Arsenic Is in Your Rice?

It provides a guide for recommended servings per week.

From the article:

> All types of rice (except sushi and quick cooking) with a label indicating that it’s from Arkansas, Louisiana, or Texas or just from the U.S. had the highest levels of inorganic arsenic in our tests. For instance, white rices from California have 38 percent less inorganic arsenic than white rices from other parts of the country.

> Brown rice has 80 percent more inorganic arsenic on average than white rice of the same type. Arsenic accumulates in the grain’s outer layers, which are removed to make white rice. Brown has more nutrients, though, so you shouldn’t switch entirely to white. Brown basmati from California, India, or Pakistan is the best choice; it has about a third less inorganic arsenic than other brown rices.

> Rice that’s grown organically takes up arsenic the same way conventional rice does, so don’t rely on organic to have less arsenic.

>You may be able to cut your exposure to inorganic arsenic in any type of rice by rinsing raw rice thoroughly before cooking, using a ratio of 6 cups water to 1 cup rice, and draining the excess water afterward. That is a traditional method of cooking rice in Asia. The modern technique of cooking rice in water that is entirely absorbed by the grains has been promoted because it allows rice to retain more of its vitamins and other nutrients. But even though you may sacrifice some of rice's nutritional value, research has shown that rinsing and using more water removes about 30 percent of the rice's inorganic arsenic content.

California Olive Ranch is my go to EVOO to buy in the store. If I remember when I am at Costco, I get Kirkland. They have Ca. Olive Ranch on Amazon at a comparable price to our local Kroger (maybe a dollar more).

https://www.amazon.com/California-Olive-Ranch-Everyday-Virgin/dp/B004ULUVU4/ref=pd_day0_325_2?_encoding=UTF8&amp;pd_rd_i=B004ULUVU4&amp;pd_rd_r=K8KT10JG64SZ3N010WQ7&amp;pd_rd_w=kKZmc&amp;pd_rd_wg=jaQPV&amp;refRID=K8KT10JG64SZ3N010WQ7&amp;th=1

I found this on some list a while back. Makes consistent pop corn with lil’ to no oil. What you dress with after is up to you.

amazon pop corn thing

To answer this, first I would like to clarify that biotin is just another vitamin. Vitamin H to be specific. Biotin can never be in excess, it is simply passed out of your system through your urine. So, getting pure, natural biotin from reliable suppliers will only help you you to have strong hair, good skin and nails. But I said the producers play a very key role. Biotin 5000 MCG by Eu Natural is a good example of a product you can trust https://www.amazon.com/BIOTIN-5000-mcg-Healthier-Vegetarian/dp/B00BPGPX1E

These guys are well known for producing natural, reliable products

This may be anecdotal, but I rely mainly on legumes for my protein (I'm including peanuts here), as well as some nuts and seeds, but I'm trying to cut down on them for budget reasons. I am also athletic, so I need more protein than the average person of my size.

Anyway, I've been fine. Legumes are great not only as a protein source (truly, they have so much protein that you needn't worry about a methionine deficiency), but a great source of many vitamins and minerals, as well as complex carbohydrates, and I personally have felt amazing eating them every day.

If you are worried about deficiencies, may I suggest you go to cronometer.com, make a free account, and plug is a few days of eating to check if you have any gaps and see how you can fill them up!

This forum seems to be divided between the anti-carb people and the vegans.

I got the cronometer app and stated inputting everything I eat and all of my exercise into it. You can set weight goals such as losing a pound per week. The difficult part is knowing exactly how much you are eating (is that one cup of potatoes?).

https://cronometer.com/

Safe? It won't kill you. Effective? You would be better off getting your nutrition from real food; https://cronometer.com/ can help.

I used to work for GNC;I would never buy anything from them especially their private label stuff.

> The American Heart Association recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance. For most American women, this is no more than 100 calories per day and no more than 150 calories per day for men (or about 6 teaspoons per day for women and 9 teaspoons per day for men).

..... > sugar in 1 12 oz can: 46g

at 4 calories / gram of sugar, 1 can of pop is already over your added sugar intake for the entire day

There's really nothing special about milk, nutritionally, and it is unlikely it's providing the bulk of any particular micronutrient in your diet.

Best to track your foods with https://cronometer.com/ to see what your diet may be deficient in so you can supplement or modify your diet accordingly.

It was common knowledge a couple decades ago, however I believe it's since been debunked.

All foods are going to have varying amounts of amino acids (even meat... chicken has a different amino acid profile than beef, for example), and 'back in the day' the conventional wisdom among vegans was to eat foods with complementary amino acid profiles, like peanut butter with whole wheat bread, beans with rice, etc.

https://cronometer.com/ is a good way to see the amino acid profile of your food.

Yea I've heard 5x more, but 5x0=0. 100 kcal of chia seeds has 100x more omega-3s than 100 kcal of butter. 1 2 One pound of butter (3,250kcal) has 1.4g of omega-3s, the same amount of omega-3s provided by 2 teaspoons of chia seeds (35kcal). Bread has more omega-3s than butter.

Say goodbye forever to bowel movements. Add fiber/fat like some beans/legumes and sunflower seeds and you'd actually have a pretty sustainable (albeit boring) diet. CRON-O-Meter is my favorite site for comparing meals and nutrition against RDV of a wide variety of nutrients. Plug in your meals and see what you're missing.

If essential vitamins and nutrients were impossible to get, we would have died as a species long ago. It's your use of the word impossible and absolutely impossible that I take issue with, because it's simply not true.

I also stated that I use cronometer to track my micornutrient intake, and have done so for many months. It can be challenging to make a nutritionally complete meal (which I admitted), but it is certainly not impossible - which is your choice of word. So yes - I certainly do count my nutrients. Every day in fact.

It's great that you measured your food for a month, but then why didn't you try adding some different foods to the mix to get your missing micros?

That's what I did, and today i'm usually hovering between 100 to 200% of all my RDIs (except calories and macros of course).

I am sorry but it is both behavioral and chemical. I am really skeptic about who is funding www.foodnavigator.com.

You can google and fish out the more credible studies. Here is a TED video. http://ed.ted.com/lessons/how-sugar-affects-the-brain-nicole-avena

I’ve used it and seen a huge difference in my hair growth rate (like 2 inches in 4 weeks). But i also take a complex b vitamin in conjunction.

In the morning I make a shake with a scoop of greens powder , a serving of vital collagen, and a scoop of Hum Raw Beauty Superfoodslink. It’s done wonders for my mood and digestive system.

I’ve enjoyed this brand if you’re looking to give it another shot! PEScience Select Vegan Plant Based Protein Powder, Vanilla, 27 Serving, Pea and Brown Rice Blend https://www.amazon.com/dp/B01JNDAPZY/ref=cm_sw_r_cp_api_i_ETYoFb7QFVX71

Whole foods are almost always preferable to processed foods. Protein powders/isolates are very commonly tainted with heavy metals.

http://www.consumerreports.org/cro/2012/04/protein-drinks/index.htm

I haven't reviewed this study myself but this might be worth looking into if you consume erythritol regularly.

&quot;A new study, led by Cornell University researchers in the Division of Nutritional Sciences and researchers at Braunschweig University of Technology, Germany, and the University of Luxembourg, has identified the sugar alcohol erythritol as a biomarker for increasing fat mass. In contrast to previous assumptions and research, erythritol can be metabolized by, and even produced in, the human body.&quot;

Protein powders are the most commonly tainted supplement. http://www.consumerreports.org/cro/2012/04/protein-drinks/index.htm

High amounts of animal protein, but not plant protein, are associated with many negative health consequences including obesity, cancer, and heart disease.

Most people consume far more protein than they actually need. For 97% of the population, 0.8g/kg/day is sufficient. That is 55g per day for a 150lb individual. Getting your protein from whole foods, rather than powders or supplements, is strongly recommended.

Probably because for the most part, multivitamins aren't shown to have any major benefit besides making expensive urine. May not make sense logically but that's what the research shows.

If anything, there is a greater chance of it hurting you then helping.

https://www.webmd.com/vitamins-and-supplements/news/20131216/experts-dont-waste-your-money-on-multivitamins

>This includes clinical trials showing that vitamin E, once promoted as heart healthy, actually increases your risk of heart failure and prostate cancer. 

https://www.google.com/amp/s/bigthink.com/21st-century-spirituality/24-billion-later-vitamins-and-supplements-appear-to-have-no-value.amp

Vitamin E is also one of the fat soluble vitamins, which means it is a lot eaiser to overdose on that compared to other vitamins which your body can just pee out if you have too much. Your body unfortunately can't pee out Vitamin E. Other fat soluble vitamins are A, D, and K.

The term "complete protein" is a bit of a misnomer. Pretty much all foods contain non negligible amounts of all the amino acids.

If you are concerned with hitting all your amino acids, I would recommend using Cronometer.com, as it can track all of your aminos for you. When I input 1 cup of chickpeas and 1 cup of corn, I get at LEAST 30% of the recommended daily value of all amino acids at the cost of 362 calories. I would qualify that as a complete protein.

Volume of cube: 27cm^3 So the volume of the wheel would also need to be that. Assuming the radius is greater than the height we have pi*r^2*h Because there's no true way to determine a cheese wheels radius or height here's a visual tool I made to show some combinations: https://www.desmos.com/calculator/gd9ltxwmme

There is a lot of BS and hyperbole out there, both for and against, but also some good science. Take a look at some of it yourself.

Go for it! (: I've researched the Mediterranean diet and am aware of the DASH diet, which MIND is similar to. The list of allowed foods on the MIND diet are healthy for anyone!

https://www.webmd.com/alzheimers/features/mind-diet-alzheimers-disease#1

You do cut back on milk to 1%. : http://www.todaysgeriatricmedicine.com/archive/0715p10.shtml

People use food scales in conjunction with a food journal like myfitnesspal.com or cronometer.com. You tell the app your sex and weight, and the app sets calorie limits. Each meal you weight food, enter the values into app, and the app tells you when you're reached your daily caloric limits.

>I don’t know how much of each food group/type I’m supposed to be eating.

That entirely depends on the diet you're on. The macronutrient breakdown for a "healthy" diet would be:

• Carbohydrates: 45–65% of calories
• Fat: 20–35% of calories
• Protein: 10–35% of calories

The food apps will also tell you when you've hit those limits.

You are making a claim that "Vegans will have astonishingly high levels of omega 6 and almost zero omega 3 if they aren't eating fish." Of course, you need a source if you want to be taken seriously.

>"...you need to actually consume DHA/EPA, instead of the ALA form."

This will need a source too bud.

>"but it doesn't convert so they aren't actually getting DHA or EPA."

and this while you are at it.

Btw, the only reason eggs have considerable amounts of omega-3 is usually because they are fed flax seeds. https://www.researchgate.net/publication/223787945_Fatty_acid_composition_of_certified_organic_conventional_and_omega-3_eggs

The lowest accredited credential for nutrition (assuming the US) is the Diet Technician (aka DTR), which requires completion of an associates-level accredited program and 450 hours of supervised practice OR a bachelor's level accredited program (supervised practice waived). A national exam rounds out either path.

If you don't want a meaningful credential and just want information for personal benefit or the pursuit of knowledge, you can check out any of the MOOC platforms for courses offered by University professors. There are several from Coursera that look good.

Dixie Dansercoer has already made many polar expeditions on foot:

> The purposeful packing especially applies to their food rations. Thanks to an innovative diet, they just have to eat 900 grams of food to get their necessary 5,000 calories – the amount needed per day to keep up their energy. They’ve taken around 100 kilos of food to safely last the preconceived 100 days. The diet is designed by Flemish chef Frank Fol of culinary advice organisation FutureFood, specialised in inventive healthy foods.

> Although the seemingly rubber slabs of nutrition don’t look exactly appetising, they are a kind of luxury for Dansercoer. “On former expeditions, I ate the same thing every day. Now we have different meals for breakfast, lunch and dinner. We even have a sweet lunch made of real Belgian chocolate.”

> That’s not the only treat they have allowed themselves. “Normally we only drink water, by melting ice

> http://www.flanderstoday.eu/living/next-generation

You can read much more details about their meals on the pages 74 to 79 of Google Books:

> Polar Exploration: A practical handbook for North and South Pole expeditions

> https://books.google.com/books?id=Qk_nhxMXIUEC&amp;pg=PA164&amp;lpg=PA164&amp;dq=dixie+dansercoer+meals&amp;source=bl&amp;ots=ArmWZEd9_e&amp;sig=4l78yYxx7Wou3VpPS0t1a-UZMnc&amp;hl=nl&amp;sa=X&amp;ei=2ummVLa3KYKHPdybgdgL&amp;ved=0CFIQ6AEwBg#v=onepa...

On pages 164 and 165 they explain how they melt ice for their freeze-dried food (the melting stove should be used with proper care)

Hope you can read the pages you are interested in, because browsing through Google Books is always a real hassle and a big source of irritation (many pages are not visible) Also you cannot save or print out their pages for easier reading

>Leptin suppresses hunger.

Insulin does too https://www.ncbi.nlm.nih.gov/m/pubmed/7972417

>Then this postprandial insulin carries the glucose inside the cells, which lowers again blood sugar, which leads to hunger.

Only if you have a rare medical condition (postprandial hypoglycemia) https://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/reactive-hypoglycemia/faq-20057778

There is no evidence that these swings you describe are causing hunger in normal healthy people

>but the cell will be starving, triggering cravings in spite of having plenty of blood glucose

You’ll need to provide a source. This sounds like nonsense, cells don’t “starve” unless you are seriously ill

Low-Carb Diets Improve Cholesterol Long Term

Low-Carb Diet Edges Out Low-Fat Diet in Raising 'Good' Cholesterol

https://www.webmd.com/cholesterol-management/news/20100802/low-carb-diets-improve-cholesterol-long-term

I think it would be difficult to find a diet which hits your RDA from food alone. I use cronometer.com to track my diet and hit my RDA of all vitamins/minerals. I eat a ton of leafy green veggies along with moderate amounts of (grass fed) meat, dairy, and eggs, and I still have to take a few vitamins. Like zinc, magnesium, and potassium.

It may help to start with a base diet (any diet) and keep track of what you're eating with cronometer. The app recommends foods that fills in your nutritional gaps. Over the course of a couple of weeks you'll discover meals that hit your RDA.

Rather than a questionable commercial product, I would opt for drinking green tea and eating probiotic foods like kefir, kimchi, natto, sauerkraut, and yogurt.

If there are problems with digestion, add a commercial digestive enzyme.

Weight loss supplements are rarely effective. Instead, figure out your TDEE and keep track of calories consumed using https://cronometer.com/. Remove processed foods from your diet. Look into keto (ignore the scare tactics from the hysterical anti-animal foods brigade) and fasting. Also check out /r/loseit.

It sounds like you may be eating very nutritious food, but are you eating enough? A lot of new vegans just don't eat enough calories for their size and level of activity. Try using a tool like Cronometer or MyFitnessPal to track your calories for a couple of days and make sure you're giving yourself enough fuel.

Has anything else changed in your lifestyle? Sleeping habits, stress, etc? How long have you been feeling a lack of energy?

As with all vegetable oils, probably okay in moderation. Many of the nutrients in leafy plants, particularly carotenoids, are fat soluble, and eating tomatoes or kale with some oil can dramatically increase uptake of lycopene or lutein.

But, one can easily turn a healthy salad into a fat delivery vehicle, with way more empty calories than strictly necessary. Personally, I prefer eating salads with less refined fats, like tahini-based dressings, or alternatively with a whole fat source like avocados and nuts and a simple fruit vinegar dressing.

Canola is used because its cheap. It's probably not the best refined oil, healthwise, but its far from the worst, and the Lyon Diet Heart study indicates benefits, at least when replacing butter/lard in the context of a Mediterranean diet.

Salad dressings aren't rocket science. They're mostly just a fat, a sour/acidic solution like vinegar or lemon juice, and garlic/shallots/herbs/spices/salt. Sometimes they're served in creamy emulsions, which are easy with a blender and a wide variety of emulsifying ingredients, some intrinsic. Store bought dressings have among the highest profit margins in the grocery store. So, if you don't like the idea of canola, its cheap and easy to concoct your own dressings.

I keep this one in my fridge and buy the generic filters.

https://jet.com/product/4d8a3eabfc6448d890d191da3dcaf23e?jcmp=pla--ggl--home_garden_other--kitchen_dining_kitchen_appliances_other--.--.--.--.--.--2&amp;code=PLA15&amp;k_clickid=c5244a47-3ff5-4d6d-abf9-9bf7622e9012&amp;kpid=4d8a3eabfc6448d890d191d...

Do you have a Trader Joes near you? My husband really likes this sausage: http://www.fooducate.com/app#!page=product&amp;id=267A8C72-6F50-11E0-A55F-1231380C180E And it is lower in sodium that anything similar I've seen. I believe it is nitrate free.

> There's no volume there to help you feel full,

Volume of food isn't what makes you feel full. It one small aspect of it yes, but caloric density matters a lot more. I eat a much more calorically sparse diet and I eat about 3.5 pounds of food per day. If I don't add fat or starch, I can shove in another pounds worth of food. I can eat high carb or low carb, lots of veggies or not a lot of veggies. My weight doesn't change.

> This is one of the reasons why, as everyone knows, fruits and vegetables are the healthiest.

White bread comes from a grain. Grains are botanically considered to be dry fruit. How about fruits and non-starchy vegetables are the healthiest. The problem is they don't have sufficient calories, so you need to eat some low nutrient fat or starch or eat a bunch of refined sugar (also a plant-based food).

Also, your caloric density statement isn't very accurate

100 grams of bread has 274 calories https://www.fatsecret.com/calories-nutrition/usda/white-bread?portionid=61551&amp;portionamount=100.000 8#q=calories+100+grams+of+bread

100 grams of 85/15 beef (which is not lean beef) has 215 calories https://www.fatsecret.com/calories-nutrition/usda/ground-beef-(85%25-lean---15%25-fat)?portionid=63132&amp;portionamount=100.000

> So, since fish are not poultry, is there a significant difference in nutritional value of fish eggs vs chicken eggs?

Yes. You can use https://cronometer.com/ to see the differences. Overall, fish eggs are more nutrient dense than chicken eggs (particularly B12), and the macronutrient ratios are slightly different depending on which type of fish egg you're looking at.

To compare, a large chicken egg is 50g, so make sure you're looking at 50g of whatever kind of fish eggs: caviar, salmon roe, herring roe, cod roe, etc.

Use https://cronometer.com - it's much more accurate. Many of the entries in MFP are user entered and are wildly inaccurate.

Also, are you actually weighing your food with a food scale? Studies have shown humans are incredibly terrible at estimating.

I'd suggest putting your diet into cronometer and see where you're deficient. If you want to compare different types of vitamins I'd look into labdoor.