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31
Nutrition Talk / Re: Pre/postnatal programs
« Last post by Nori on May 28, 2018, 04:24:09 PM »
Sara Russell, NTP offers such a course via the Nutrition Therapy Program.  You might contact them . to see how you can access it. 
32
Nutrition Talk / Re: Flax
« Last post by Nori on May 28, 2018, 04:22:09 PM »
Flax has some fragile long chain fatty acids. The double bonds, a characteristic of these fats, are easily damaged by light, heat and oxygen.  I would not heat flax oil. The flax meal could be used as egg substitutes but do not count on the omegas surviving the cooking.  That said, there are other benefits of flax such as soluble and insoluble fiber and lignans that are converted to cancer-preventive enterolactones by gut bacteria.
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Nutrition Talk / Re: Intuitive Eating
« Last post by stephaniemcdevitt on May 28, 2018, 12:41:59 PM »
I recently listened to a great interview with Katie Garces on the Balanced Bites podcast all about intuitive eating. This was my first introduction to this concept and I found it very accessible and inspiring. She has some helpful resources on her website at katiegarces.com. I've already been able to apply some of her ideas and reframe my thinking when it comes to eating.
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Nutrition Talk / Re: Intermittent Fasting
« Last post by leonieschilling on May 28, 2018, 12:40:30 PM »
Hello! Iíve been fasting intermittently for about 9 months with the guidance of a functional doctor. I usually fast 4 days a week for around 16-18 hours. My doctor suggested to change the fasting hours every now and then, but I donít feel comfortable with the longer fasts.
I believe two things: Fasting is not consuming any meal with calories (even bulletproof coffee) and that breakfast is the meal with which you break your fast. It doesnít matter the hour in the day you break it.
The intermittent fasting has helped me a lot in getting to know my body and its hunger and thirsts signals. Many times we believe we are feeling hunger, but it is actually thirst. Also, it has helped me to develop a healthy relationship with food. Having the confidence that I can go without food for a certain amount of hours gives me the freedom to do a lot more things during the day. I was always thinking what to have for lunch, breakfast or dinner! Now, I prep healthy meals and leave them in the fridge and forget about them until I feel real hunger.
Another thing I do sometimes is called Protein Sparing Modified Fast. It is really comfortable, and you are supposed to get a caloric deficit and autophagic effect. I do it once a week and I have gained muscle and lost bodyfat in the last few months.
35
Nutrition Talk / Ketosis and the Ketogenic Diet
« Last post by colinmelford on May 28, 2018, 11:42:09 AM »
After reading the forum posts on Bulletproof coffee, I decided to start a new post in which I'll share my own opinions on and personal experience with this morning pick-me-up, as well as dive a little deeper into the topic of ketosis.

First, regarding Bulletproof coffee: I believe the original recipe calls for Bulletproof beans, Bulletproof Brain Octane Oil and butter. Personally, I agree with the sentiments of others that it is not necessary to buy the expensive Bulletproof brands in order to make a great cup of coffee. I go with Subtle Earth Organic Coffee, purchased from Amazon (which I grind in a magic bullet), Kerrygold grass-fed butter and Bulletproof MXT Oil. I make my coffee in a Chemex, and the flavor is just amazing. I use the MXT oil as it is cheaper than the Brain Octane oil. Where I shop, the Bulletproof brand's MXT oil is the same price as the MCT oil, which is identical in composition. I'd suggest to go with MCT or even coconut oil as a cheaper alternative to the Brain Octane oil. (The difference in all of these fats has to do with the composition of fatty acids that they contain. Without going into too much detail, Brain Octane has the most readily usable forms of triglycerides, while MCT/MXT has slightly less, and coconut oil has the least. Your body must convert much of the fat in coconut oil to a form that can be utilized by the body.)

While I love my bulletproof, I have slowly had to accept that my system really doesn't respond great to coffee. If this is the case for you as well, I would suggest trying caffeinated or herbal tea in bulletproof form. I now use nettle tea along with a pinch of Macha for my morning bulletproof indulgence, and I love it. Great flavor with the butter (sometimes I add cinnamon as well), and I don't get the jitters or anxiety that coffee sometimes leaves me with.

Alright, Ketosis. There is a lot to say when addressing such a controversial and arguably extreme diet, so I will try to hit on the things I feel are most important for people to understand.

1) A ketogenic diet is meant to induce a state of nutritional ketosis. This is not to be confused with ketoacidosis, which is a potentially life-threatening condition. Nutritional ketosis is a desired state in which the brain, being deprived of it's primary fuel source of glucose, begins to utilize ketones to power its engine. Ketones are produced naturally through the breakdown of dietary fats, and under normal circumstances are excreted in the urine and breath. However, once a state of nutritional ketosis is induced, many more ketones will be produced through the metabolism of a greatly increased quantity of ingested fat, and yet fewer will be excreted as they are used by the brain for fuel.

2) Why do a ketogenic diet? Most look at this particular diet for the much-documented weight loss effects. However, the majority of people do not realize that this is simply due to a caloric deficit that tends to result from an attempt to replace carb calories with fat. To consume this many calories from fat is not particularly palatable, especially at first, and getting 2,000+ calories down per day on this diet can be a challenge. So, yes, it works for weight loss as fat is very satiating. However, similar to other diets imploring a negative caloric balance, weight loss tends to be unsustained and health risks from long-term starvation are always a concern. If you ask me, the real benefits of a KD are its proclaimed anti-aging and anti-disease attributes, as well as its ability to enhance cognition. Again, I don't want to get too into the science here. (However, I'm happy to do so in the comments section if people have specific questions.) Essentially, fat provides a cleaner and higher-yielding energy source (9 cal/g) than carbs (4 cal/g), and is more sustained (aka you do not need to rely on blood sugar for energy). I really do find the science here to be fascinating, and there is much to discuss, so hopefully there will be some questions on the topic and we can get into it!
Note: There are some athletic populations with an interest in KD, namely ultramarathoners and weight-class athletes such as wrestlers and fighters. Body-builders also utilize the diet for sculpting and toning.

3) A real ketogenic diet is one that is very low in carbohydrate (5% caloric intake), moderate in protein (10-20%) and high in healthy fats (75-85%). Many people who try a KD do not restrict carbs appropriately, and therefore never reach the desired state of ketosis that the diet is intended for. Additionally, too much protein can keep one out of ketosis through gluconeogenesis, a process in which the liver creates glucose from amino acids. Too much protein has also been shown to have negative health effects due to iron toxicity and high antibiotic content in animal meat. Moderate protein (1-1.2 g/kg body weight) on a KD is key.

4) Before your body has transitioned to a state of nutritional ketosis, you will probably feel like crap. If you are attempting a ketogenic diet, this is a very important concept to understand, and you are not likely to make it long on the diet without this comprehension. As your brain makes the adjustment from burning carbohydrate to burning ketones for fuel, it essentially goes into a state of "energy crisis" where it does not have access to the fuel it requires to function optimally. During this transition many people feel uncomfortable mental and physical effects, such as brain fog, depression, irritability, fatigue, nausea, vomiting and weakness. I know, I know. It sounds awful. This condition is referred to as the "Keto Flu" for a reason. But wait, GOOD NEWS: There are steps to take to mitigate and minimize these symptoms. #1 Extreme carb restriction. Although it may feel better momentarily to cave and grab a piece of fruit, if you can keep yourself below 10-20 grams of carbs/day during the transition state, this "switch" will happen much more rapidly. Even just a little sugar will be soaked up by the brain and end the "crisis" signal that is needed to tell the brain to start burning ketones. #2 Utilize an intermittent fast to enter ketosis more quickly. 3-5 days of caloric restriction - under 700-800 calories/day (utilizing the correct macro distribution) can supremely enhance the body's speed at which it enters ketosis. This, again, has to do primarily with carbohydrate restriction. The more extreme that restriction, the shorter the transition, so fasting can be a nice tool to speed up the process. #3 Light exercise. If you can manage it, get out and exercise. Taking short runs or longer walks will help to burn some of the stored glycogen you're still holding onto in your muscles. (Although some glycogen will be available to you even after entering ketosis, any abundance of stored glucose will keep you from transitioning.)


Regarding my own transition, I utilized an intermittent fast allowing for less than 800 calories / day (note: I am a 185 pound male), with a nutrient makeup of about 90% fat and about 2% carbohydrate. I did not exercise outside of one or two short walks, as I simply could not muster the energy. Yet, my transition was quick and surprisingly painless. While I was extremely weak and lethargic during this time (and don't get me wrong, this malaise was quite uncomfortable), I only really felt "sick" for about 30 minutes, which occurred on day 3. It took me about 4 days before my energy began to return and I started feeling well again. From there I upped my calories to around 2500 / day with roughly 80-85% of that coming from fat. I generally eat between 30-60 grams of carbs per day, but this allowable level is different for everyone. Some individuals must stay around 20 g/day, while more tolerant and generally more active individuals may be able to approach 100g in a day.

Last thing: It is of importance to quickly note that my energy has been better than I can remember, and my focus and mental clarity are at all-time highs. I am constantly looking into the research to stay abreast of any new information coming out regarding KD, for good or for bad, as I by no means swear by this diet. I originally tried it for the mental benefits listed, as well as in a desperation to alleviate some GI disfunction, and have found it to be extremely beneficial for both issues. However, much research is needed on the long-term efficacy of a ketogenic diet before it can be declared to be either beneficial or harmful.
36
Nutrition Talk / Re: What kind of water do you drink?
« Last post by devinsabolich on May 28, 2018, 11:38:10 AM »
For years, my family and I drank strictly bottled water. I always felt wasteful, even if we were recycling the bottles and I was always a little worried about any chemicals that were possibly seeping into the water, from the plastic. So, I purchased a filtered water jug for the fridge. Well, having a big family meant that it needed to be refilled A LOT and my kids (bless their souls ;-) would never take the initiative to do it. So, the jug was often empty until my husband or I would refill it and then we would have to wait for it to get cold. After about a year of this, I got frustrated and started researching to find a better alternative. I came across a company called EWS that makes an under the sink triple-filtration system that works with your current faucet and plumbing and I knew it was the answer. It's triple carbon filtered, leaving the good fluoride and minerals in the water and removing 1000's of contaminants, pesticides, chlorine, chloramine, lead, etc. The water tastes better than any I've ever tasted, it makes our coffee and tea taste better, I use it in my cooking, in my homemade almond milk and my kids are now using non-toxic reusable water bottles  for when they go to school. It seems like such a small thing, but it has made such a big impact on our family because everyone is drinking more water, because it's accessible and easy!
37
Nutrition Talk / Re: Intuitive Eating
« Last post by annadvurechenskaya on May 28, 2018, 11:23:58 AM »
Evelyn Tribole 'Intuitive Eating". It's a fantastic Book written by almost a founder of the intuitive eating concept.

As a professional dieting person I ve tried almost every popular diet in this world. And when I fall desperate about building normal  relationship with food, I found this book and it changed my world. It is so much helpful in explaining the eating disorders, how to change attitude to the food, how to be conscious. It explains everything which relates to the food from a different angle. And it really works. I personally found it as a must read book and  its  advices to be included to patients of nutrition consultants. And moreover if you follow its advices, you would be able to significantly develop your intuition in general.
38
My friend just shared this video with me: https://www.facebook.com/Reason.Magazine/videos/10155730451279117/ about the founder of Just, Inc. and the push back they are getting from ranchers about their lab grown meat.

First off, "Reason" magazine is a libertarian site/publication so be warned that they do come with an agenda of removing big government influence from a lot of  industries and pushing for free market. Now that we know there is a little bias to the piece, I am personally conflicted about this. As a supporter of "clean" eating and sustainability/caring for the Earth, it seems that what Just is doing is pretty amazing. However, there is the part of my brain that feels like the natural order of things is to raise chickens and cows from egg/calf to adult and not cloning their cells in a lab. I'd love to try their products though and at least give it a try.  How do you all feel about this? Have you tried any of Just's products?
39
Nutrition Talk / Re: Mail food order services
« Last post by delisaobrien on May 27, 2018, 10:20:22 PM »
Hi Sharon - When my ex and I lived together we tried Hello Fresh because of a promotion they were offering. It was a few years ago so my memory is a little foggy but I believe we signed up for 3 or 4 meals a week for two people. The promotion was about $50/week but after that it was ~$80.

PROs: They were quick and easy, especially if two people are working on it together, and took somewhere between 30-60 minutes depending on the recipe. For example, if they gave you a whole raw sweet potato that's one part of a side dish then you're spending time peeling and chopping compared to a burger that only asked you to prepare the toppings. They told you what order to  prepare the meals in based on what ingredients might spoil first. I loved the pre-measured and practically no-food-wasted approach and I liked picking our meals (as long as we remembered to log on to the site in time). I remember loving almost every meal and tried to save the recipe pages they provided to try to replicate them again myself. 

CONs: Portioned too well and we had no leftovers. Unless you were a couple that bought the four-person package, you didn't have leftovers to pack for lunch the next day. Ultimately we cancelled it because our bi-weekly food budget for breakfast, lunch, and dinner was around $150 so we didn't see what sense it made to pay $80 a week for just 4 dinners. The delivery packaging was very wasteful. They came with these giant ice packs that we didn't know what to do with since they didn't come back to collect them. We saved a few but they took up a lot of room in our freezer. Some of the ingredients packaging was also wasteful (tiny plastic bottles with about two tablespoons of balsamic vinegar).
40
Nutrition Talk / What kind of water do you drink?
« Last post by emilymoyer on May 27, 2018, 08:56:09 PM »
Hey guys!

I'm just curious what kind of water everyone drinks and why.

I have tried just about every kind of water and treatment, etc. I've played with various filters. I've tried kangen and alkaline (both of which seemed to make me feel worse). Didn't notice much with reverse osmosis. One day several years ago on a podcast I like to listen to the host interviewed a guy named Andrew Norton Webber about distilled water. I was intrigued by much of what he said. I started experimenting with distilled although I didn't follow some of his other recommendations such as eliminating salt (didn't feel right intuitively) or the practice of orine therapy (yes orine is the proper term apparently), although I admit I am intrigued by some research I've done on it. Nor is distilled water the only fluid I ingest, even though that was his recommendation, as that felt too limiting to me. Overall I liked the distilled water better than any other I had experimented with. There was a change that is hard to describe but very real, a different kind of lightness of being and clarity.

About a year later I began working with a fabulous nutritionist that specialized and candida. I asked her about what kind of water is best. She told me she drinks distilled but that she doesn't talk about it much because people freak out and get all weird and emotional about it. I too had experienced that response from people but to a lesser degree. She encouraged me to continue if it made me feel good but to be sure I using proper supplementation to account for mineral leeching. I did and I felt even more amazing.

Over the years I have evolved this a little bit. I now drink the best distilled water I've been able to find. I have it delivered monthly in 5g glass bottles. I also put shungite in my water both for its properties and because I like the way it makes the water taste (really earthy and minerally). At some point when I have more time I may get into distilling my own water and then structuring it. I've also played with hydrogen water (which I like) a little bit and am interested in learning more about H2 machines/devices.

I'd love to hear about your experiences with water.

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