Vitamin D
It is the core of your immune system.
The reason people get sick more in the winter is that there is less sunlight for your body to make vitamin D out of.
Most doctors don't know this because they are little more than mindless drug pushers who receive virtually no training in nutrition or preventative medicine.
The ones who do know about vitamin D tend to keep it to themselves because (1) illness pays their bills and (2) the FDA likes to come after them for recommending vitamins instead of pharma drugs.
Look into Ray Peat. Adhering to some of his basic principles definitely boosted my health:
Careful about omega-6. Avoid seed oils. Use coconut oil, butter/ghee & animal fats to cook with. Small amounts of olive oil are beneficial, especially when used topically in my opinion. Wheat germ oil can be good internally and topically if kept fresh in vacuum, or it starts going rancid immediately. Therefore capsules are perfect.
Eat mostly clean carbs: potatoes, oats, white rice, fruits, fruit juices, carrots, pumpkins, squashes, white sugar, beets, tomatoes. Limit carbs with an abundance of anti-nutrients such as whole-grain bread that isn't sourdough, legumes.
Generous amounts of high-quality dairy products. Coconut milk.
Some good quality meat & wild-caught fish here and there, organ meats are a plus.
Coffee with grass-fed/pastured gelatin/collagen, milk and sugar. Coconut oil & ghee are also nice in coffee.
Zinc, Magnesium, kelp tablets for Iodine, vitamin D3, long-release vitamin C. Apple cider vinegar in small amounts in dressings and diluted in water. Be generous with seasalt & potassium chloride (NoSalt) especially when craving it.
Yes it is good, albeit expensive. Also it's too dogmatic of a diet for me to be sustainable in the long-term. A lot of keto doctors drop information gems, but I do believe there is a strong case to be made for clean carbs if only to be able to eat a balanced diet without running into problems. I believe that cravings stem from our body telling us something is lacking. The common pitfall is to "think" you are craving a multi-ingredient substitute for the actual one-ingredient food you are in fact craving. For instance: soy burgers are a shitty subsitution for meat burgers because you aren't actually craving the soy, yet it tastes like meat.
For worldowedexplanation or anyone who experiences tendonitis, just curious...what do you normally eat as your normal meals in the day? I need to reduce inflammation and need to get away from dairy. The tendonitis in one of my hands needs to get better. When I avoid gluten and lectins, I feel better.
Gelatin/Collagen. Eggs. Magnesium. Creatine.
I had Carpal Tunnel and have mostly healed it by adding these to my diet.
As long as the dairy is raw+grassfed+organic+fermented, it should be fine but make sure to increase the amounts gradually.
Thank you, moonstreams! I'll try to implement more gelatin and creatine in my diet. Sometimes I notice inflammation when I eat eggs. Bone broth soups make me feel the best at lunch time. I need some good anti-inflammatory breakfast suggestions as I don't like to eat too much fruit in the day.
You are welcome fren! Try to get pastured+organic eggs if you can. The farmed ones have way too much omega-6 (this is inflammatory unless balanced out by increasing your omega-3 intake).
Some of my favorites for breakfast:
Eggs + generous fat (butter/olive oil/bacon/lard/tallow)
Oats (least anti-nutrients out of all whole-grains AFAIK, cook longer for best result), add coconut oil/milk, some seasalt and white sugar or honey.
Orange juice (I add gelatin or hydrolyzed collagen)
Coffee+gelatin+sugar+fat (for you I suggest using ghee as it's devoid of casein and milk solids, although I would recommend casein as one of your protein sources once you are able to incorporate more dairy)
When I crave potatoes (this varies for me, sometimes I eat them daily for a month and then take a break from them as I don't crave them) I will make a lot of mashed potato in advance (cooking potatoes for 2-4 hours for best result), and then frying some of it alongside my eggs, sometimes I make and eat this 2-3 times daily as a tiny meal especially if I workout a lot.
That may be my problem with inflammation and eggs as I often switch between the brown pastured eggs and normal store bought eggs. I'll try sticking with pastured eggs for awhile to see if that makes a difference. I also have ghee available so I'll make that change too. I'm going to try to add more turmeric into my foods and get away from processed foods. I know what to do, but just need to stick to it. My aunt who passed away recently lived a long and healthy life into her nineties as she never ate a lot of sugar. She had her mind. I've been reading a lot of books on the dangers of sugar, corn syrup and gluten being linked to dementia and Alzheimer's. This original post is helping me reevaluate what health changes I need to make for myself! Thank you everyone for your comments!
Turmeric is good in small amounts, don't forget to add a small amount of black pepper to make it bio-available (enhances body uptake by +1000%) as well as a small amount of fat. half a teaspoon of turmeric daily is more than enough.
If you have issues sticking to it, try to identify your craving and replace it with a "clean/beneficial" one-ingredient version of it, then eat away to your heart's desire. Adding a lot more fat into your diet initially also helps a lot with cravings.
I am simply outlining what has been working for me, after trying a bunch of fad diets over the years (including keto).
Did you look into Ray Peat? I would suggest to read his articles which are all based on scientific literature, without cherry-picking.
Orange Juice is a convenient way to ingest potassium which is one of the main minerals most people lack in their diet, and it tastes great without it having additives. Good taste and craving something (except if induced by unnatural/extracted chemicals) is a great indicator for me to choose what to eat and drink. What on paper is wrong with orange juice in your opinion? The sugar? Please read this carefully: http://raypeat.com/articles/articles/glycemia.shtml
On paper, white rice might seem nutritionally light in contrast to brown rice, yet I would argue that the net benefit is higher since the anti-nutrients in brown rice strip your body of certain minerals and vitamins. This also goes for a lot of nuts and seeds. They are okay when in proportion.
I only buy organic white rice for the reason you mentioned (pesticides).
I specifically mentioned high-quality dairy for a reason. Typical pasteurized dairy which is also factory-farmed is indeed highly inflammatory and to be mostly avoided. Especially fermented dairy is well-tolerated by most people and can be gradually introduced while monitoring how the body reacts.
OK, I really like the point about water filtration. I don't know if the bottled water at Walmart has the flouride filtered out. I use the 5 liter bottles and keep 15 on hand so that I can handle an outage.
good point on the food-derived vitamins. Actually, I have been working on two concoctions that I drink through the week. The first is essentially a citric juice combined with root extracts (ginseng, ginger, turmeric, cinnamon, mint, curcumin) with chlorela and spirolina. This juice provides me with both a juice and a tea base. The second is white pine needle tea.
Vitamin D
It is the core of your immune system.
The reason people get sick more in the winter is that there is less sunlight for your body to make vitamin D out of.
Most doctors don't know this because they are little more than mindless drug pushers who receive virtually no training in nutrition or preventative medicine.
The ones who do know about vitamin D tend to keep it to themselves because (1) illness pays their bills and (2) the FDA likes to come after them for recommending vitamins instead of pharma drugs.
This so much. If we had addressed the Vitamin D deficiency in the US population, this entire COVID silliness would have been avoided entirely.
Wow, what amazing childhood memories! You're quite blessed.
Exercise, eat less fat and sugar, maybe take some vitamins. Protect yourself If you have underlying conditions. Thats all
Of course, we need the right ammounts of HDL cholesterol and the Vitamin D some kinds of fat posess. But in moderation.
A merry heart doeth good like a medicine.
Look into Ray Peat. Adhering to some of his basic principles definitely boosted my health:
I thought white rice was a no no but long grain rice was okay? In moderation obviously.
Please see my reaction to the comment placed by worldowedexplanation. :)
Yes it is good, albeit expensive. Also it's too dogmatic of a diet for me to be sustainable in the long-term. A lot of keto doctors drop information gems, but I do believe there is a strong case to be made for clean carbs if only to be able to eat a balanced diet without running into problems. I believe that cravings stem from our body telling us something is lacking. The common pitfall is to "think" you are craving a multi-ingredient substitute for the actual one-ingredient food you are in fact craving. For instance: soy burgers are a shitty subsitution for meat burgers because you aren't actually craving the soy, yet it tastes like meat.
This is outstanding! thank you for the detailed response. I didn't think of iodine and I should substitute salt for seasalt. Nice.
I am avoiding dairy, because of its inflammatory properties.
For worldowedexplanation or anyone who experiences tendonitis, just curious...what do you normally eat as your normal meals in the day? I need to reduce inflammation and need to get away from dairy. The tendonitis in one of my hands needs to get better. When I avoid gluten and lectins, I feel better.
Gelatin/Collagen. Eggs. Magnesium. Creatine. I had Carpal Tunnel and have mostly healed it by adding these to my diet. As long as the dairy is raw+grassfed+organic+fermented, it should be fine but make sure to increase the amounts gradually.
Thank you, moonstreams! I'll try to implement more gelatin and creatine in my diet. Sometimes I notice inflammation when I eat eggs. Bone broth soups make me feel the best at lunch time. I need some good anti-inflammatory breakfast suggestions as I don't like to eat too much fruit in the day.
You are welcome fren! Try to get pastured+organic eggs if you can. The farmed ones have way too much omega-6 (this is inflammatory unless balanced out by increasing your omega-3 intake).
Some of my favorites for breakfast: Eggs + generous fat (butter/olive oil/bacon/lard/tallow) Oats (least anti-nutrients out of all whole-grains AFAIK, cook longer for best result), add coconut oil/milk, some seasalt and white sugar or honey. Orange juice (I add gelatin or hydrolyzed collagen) Coffee+gelatin+sugar+fat (for you I suggest using ghee as it's devoid of casein and milk solids, although I would recommend casein as one of your protein sources once you are able to incorporate more dairy) When I crave potatoes (this varies for me, sometimes I eat them daily for a month and then take a break from them as I don't crave them) I will make a lot of mashed potato in advance (cooking potatoes for 2-4 hours for best result), and then frying some of it alongside my eggs, sometimes I make and eat this 2-3 times daily as a tiny meal especially if I workout a lot.
That may be my problem with inflammation and eggs as I often switch between the brown pastured eggs and normal store bought eggs. I'll try sticking with pastured eggs for awhile to see if that makes a difference. I also have ghee available so I'll make that change too. I'm going to try to add more turmeric into my foods and get away from processed foods. I know what to do, but just need to stick to it. My aunt who passed away recently lived a long and healthy life into her nineties as she never ate a lot of sugar. She had her mind. I've been reading a lot of books on the dangers of sugar, corn syrup and gluten being linked to dementia and Alzheimer's. This original post is helping me reevaluate what health changes I need to make for myself! Thank you everyone for your comments!
Good luck, don't hesitate to reach out if you have further inquiries. Please also read this regarding sugar: http://raypeat.com/articles/articles/glycemia.shtml
Turmeric is good in small amounts, don't forget to add a small amount of black pepper to make it bio-available (enhances body uptake by +1000%) as well as a small amount of fat. half a teaspoon of turmeric daily is more than enough.
If you have issues sticking to it, try to identify your craving and replace it with a "clean/beneficial" one-ingredient version of it, then eat away to your heart's desire. Adding a lot more fat into your diet initially also helps a lot with cravings.
Thanks for your response!
I am simply outlining what has been working for me, after trying a bunch of fad diets over the years (including keto).
Did you look into Ray Peat? I would suggest to read his articles which are all based on scientific literature, without cherry-picking.
Orange Juice is a convenient way to ingest potassium which is one of the main minerals most people lack in their diet, and it tastes great without it having additives. Good taste and craving something (except if induced by unnatural/extracted chemicals) is a great indicator for me to choose what to eat and drink. What on paper is wrong with orange juice in your opinion? The sugar? Please read this carefully: http://raypeat.com/articles/articles/glycemia.shtml
On paper, white rice might seem nutritionally light in contrast to brown rice, yet I would argue that the net benefit is higher since the anti-nutrients in brown rice strip your body of certain minerals and vitamins. This also goes for a lot of nuts and seeds. They are okay when in proportion.
I only buy organic white rice for the reason you mentioned (pesticides).
I specifically mentioned high-quality dairy for a reason. Typical pasteurized dairy which is also factory-farmed is indeed highly inflammatory and to be mostly avoided. Especially fermented dairy is well-tolerated by most people and can be gradually introduced while monitoring how the body reacts.
Make sure that your vitamin supplements are food-derived, otherwise you're pissing your money away.
Proper water filtration. My choice is Berkey filtration systems. Removing fluoride is a must.
Stop buying conventional foods. You should only be eating certified organics. If that's too much, at least mix organic with non-GMO.
Get outside and get 20 minutes of sun a day when possible.
OK, I really like the point about water filtration. I don't know if the bottled water at Walmart has the flouride filtered out. I use the 5 liter bottles and keep 15 on hand so that I can handle an outage.
good point on the food-derived vitamins. Actually, I have been working on two concoctions that I drink through the week. The first is essentially a citric juice combined with root extracts (ginseng, ginger, turmeric, cinnamon, mint, curcumin) with chlorela and spirolina. This juice provides me with both a juice and a tea base. The second is white pine needle tea.