(Part 3) Top products from r/nutrition

I’ve spent the last 5 years or so fighting that slippery slope from being naturally “skinny” to slowly gaining a few lbs every year. I’m also having a baby so I did a lot of looking into how to best pass on healthy habits to young children—French Kids Eat Everything (And Yours Can Too) by Pamela Drucker is amazing for this! It’s even very useful for changing adult eating habits too imo. I’ve learned to like foods like wasabi and blue cheese that I had previously hated and my mentality about meal structure and snacking has completely changed.




Also check out First Bite: How We Learn to Eat by Bee Wilson. I saw it recommended somewhere on this sub before and it’s amazing! First Bite summarizes a lot of what I’ve learned through trial and error. It’s unfortunate that most people don’t learn how to eat for health at a young age but it is completely reversible. My husband for example went from complete junk to quality proteins, fats, loads of fruit and veg with some whole grains and we eat processed foods, baked goods, or dine out only on occasion. His identical twin on the other hand eats much like a preschooler given free rein.

I also (when not pregnant) practise water fasting, to balance my weight once in a while, and for the health benefits like autophagy. (Check out Dr Jason Fung’s The Obesity Code )The biggest benefit however has been learning self control. I don’t snack in between meals and if I can’t find good food when traveling or etc I just wait until I can and eat more later on.

Anyway, the topic of learning or changing how we eat in a fundamental rather than forced way fascinates me. I’ve read other books but found these three to be very very helpful :)

Dr. Joel Fuhrman's Eat to Live and Dr. John McDougall's The Starch Solution. Both books explain how a whole-food, plant-based diet is the diet for obtaining optimum health.

Dr. Fuhrman has a wonderful "TED talk" on YouTube in which he presents six case studies of individuals who completely turned their health around by adopting his recommended way of eating. Here is the video. It is so joyful, so uplifting--I highly recommend it. (I especially like the last five minutes which features the healthy family he raised on this nutrition plan.)

Here is a post on Dr. McDougall's Web site from an individual who lost 106 pounds in one year by following Dr. McDougall's diet. This post is especially valuable because of the chart the person includes showing how a number of biomarkers like his lipid panel improved over the course of the year. He also includes stunning before-and-after photographs. Even more valuable is the fact that this individual kept an online journal here in which he logged everything he ate during this remarkable year-long transformation. It is really a revelation to see the stunning health improvements which can be achieved by eating such simple, satisfying foods.

Good luck. I hope you find a solution which works for you.

I have Prescription for Nutritional Healing and Staying Healthy with Nutrition which I'll use as references for basic nutrition. The second one comes off a bit too hippy-ish for me sometimes (they state one of the most important water-soluble vitamins is Vitamin L, aka 'love') however all-in-all it's a pretty solid resource for understanding the essentials. The book begins with a discussion on water, which I think is great as H2O is often left out.

I'm also particularly interested in sport nutrition, so I have also picked up Nancy Clark's Sports Nutrition Guidebook. I like glossing over the reference textbooks, then switching to Nancy's book to get her 'sports coach' perspective.

> My view is that bagels can be a healthy part of a balanced diet. Yes, they're relatively high in carbs, but you just have to eat low carb for the rest of the day and it's fine.

Plz educate yourself. It's difficult to know where to start explaining it when you display that what you know about nutrition is just the popular opinions of uneducated marketers.

"Bagel" doesn't really say much. Were eggs used? Does it have added high fructose corn syrup? It depends. And carbs are not bad. Seriously I recommend learning about what the science says about food or you're gonna get scammed all your life.


http://www.amazon.com/The-China-Study-Comprehensive-Implications/dp/1932100660

http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002

http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107

http://www.amazon.com/The-UltraMind-Solution-Broken-Healing/dp/0743570480

http://www.amazon.com/The-Starch-Solution-Regain-Health/dp/1623360277

You can find these books online for free if you don't have the money as well. They have some clinical data and information which will help you understand what's healthy. You don't have to read all of it, but I highly suggest looking in that direction.

D3 is generally better than D2 at raising blood levels of D but D2 is still effective, especially at the dosing you are taking.

50,000 IU is definitely a 'doctor prescribed' dosing and is likely just to get your levels back into a good range quickly. Most people take 1000-5000 IU per day as a maintenance dose. Once the D2 runs out just go grab a reliable brand of D3 (I like Doctors Best) and take that once a day with a meal containing fat (fat helps your body absorb the D).

I read the Barry Groves link. So you really buy into that? Gorilla eats leaves and somehow he twists that to meaning they eat a high fat diet? That goes against common sense. His website had it's HON code certification marked invalid. I can see why.

Please read this and comment if you have time:

http://www.diseaseproof.com/archives/diet-myths-the-misinformation-of-barry-groves-and-weston-price.html

Again, I quote from the JACN, ""Regardless of the diversity in scientific approach, evidence converges around the notion that diets associated with reduced risk of CVD, some cancers, diabetes, and several other chronic diseases are heavy in vegetables and fruit (therefore rich in phytonutrients and antioxidants) but reduced in meat, refined grains, saturated fat, sugar, salt, and full-fat dairy products."

How can you refute that? I urge you and anyone else who follows the Weston A Price diet to stop reading the Masterjohn, Minger, and other Paelo authors and get a different perspective from Esselytn, Fuhrman, McDougall :

http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002/ref=sr_1_2?ie=UTF8&qid=1322838099&sr=8-2

http://www.amazon.com/Eat-Live-Amazing-Nutrient-Rich-Sustained/dp/031612091X/ref=sr_1_1?s=books&ie=UTF8&qid=1322838196&sr=1-1

http://www.amazon.com/Healthy-100-Scientifically-Healthiest-Longest-Lived/dp/0345490118/ref=sr_1_1?s=books&ie=UTF8&qid=1322838272&sr=1-1

Sincerely, good luck with your diet and your health. I don't think we're going to change each other's minds on this but I enjoy the debate.

• [Introduction to Human Nutrition] (https://www.amazon.com/dp/1405168072/ref=rdr_ext_sb_ti_hist_1) is a very good book to get started with if you have a solid biochemical background
  
  
• If you need to get some knowledge about biochemistry first I recommend reading Biochemistry for Dummies which is ok for non-professionals to read. One of the best Biochemistry books is Lehninger, Biochemistry, but it is very pricey
  
  Nutrition is mostly about biochemistry. So I'd recommend you reading some biochemistry books instead of nutrition based ones. Once you have a solid knowledge of biochemistry you'll be able to understand nutrition without a problem.

ALA to EPA conversion is efficient enough, provided an appropriate n-3:n-6 PUFA ratio is practiced (1:1 or 1:3 or 1:6), and assuming desaturase enzymes aren't disrupted by genetics, age, or health problems.

EPA to DHA conversion cannot be measured as easily. While both EPA and DHA are measured in circulating blood levels, DHA is much more volatile and thus synthesized in controlled environments, like retina and brain membranes, where it isn't easy to measure. Moreover, there's no need for DHA to be circulating in blood, because it would just get exposed to oxidative free radicals.

This is especially important for vegans (not consuming any animal products), because EPA and DHA are super important for brain and blood health (here's a long presentation about it), but even non-vegans could benefit from supplementing from a non-toxic source, like micro-algae.

Edit: another important factor I forgot to mention is gender! High testosterone/low estrogen downregulates PUFA conversion, while low testosterone/high estrogen upregulates it. This means that females are better at converting plant fats!

This book on amazon is pretty inexpensive and the author appears to be an RD and CSSD (Certified Specialist in Sports Dietetics) Looks like the reviews are pretty positive, too

With your background and trigger areas, you might like Intuitive Eating. I'm not 100% on board with everything in it, but I think it's interesting and worth a read. Not super science heavy in terms of what each nutrient does, but maybe a good balance to something like that. https://www.amazon.com/Intuitive-Eating-Evelyn-Tribole/dp/1250004047

You don't need protein powder at all. If you are getting enough calories there is absolutely no reason for you to be getting insufficient protein as long as you eat a variety of different foods.

However, if you happen to be an absolutely massive body builder (not an average person who is trying to bulk up, but someone who has been lifting heavy weights for years and has far exceeded the normal weight range for someone of their height due to all the muscle they have developed) who truly needs protein supplementation to maintain/increase your body mass then I have only this to say: At the end of the day your body converts all these proteins into amino acids before it is utilized for muscle protein synthesis. The body only needs 9 essential amino acids and the rest can be synthesized from those 9. All protein powders contain these same 9 essential amino acids. The particular protein powder you use is not going to have any noticeable effect on how quickly you build muscle.

You should, however be aware that animal proteins in particular have been shown to correlate to various health conditions such as kidney stones. So if you care about minimizing your risk of getting painful health conditions such as that you should probably steer clear of both whey and casein in favor of protein from rice, soy, peas, or other sources. Some protein powders even use a variety of sources such as Vega: https://www.amazon.com/Vega-Protein-Powder-Vanilla-Servings/dp/B016D9IGRA. Using protien from multiple sources does provide a more balanced amino acid profile. However, people who need protein supplementation are consuming such huge quantities of protein that they are basically gauranteed to get sufficient quantities of all their amino acids regardless of which type of powder they use.

The whey vs casein debate is purely bro-science and marketing. Nothing more.

I'd suggest avoiding Whey all together, try a protein powder made from pea protein. I highly suggest this powder, both vanilla and chocolate are tasty and blend very well in smoothies and shakes. Best of all, it doesn't leave you bloated in the slightest. Orgain Organic Plant Based Protein Powder, Sweet Vanilla Bean, 2.03 Pound, 1 Count https://www.amazon.com/dp/B00J074W7Q/ref=cm_sw_r_cp_apip_yoPYtYaLQjZZ2

Spoonful of regular sugar and sweeten to taste with EZ-Sweetz Liquid Stevia. Free Super Saver shipping.

Please check out Dr. Bernstein's Diabetes Solution. He's an MD and Type 1 Diabetic that wrote the book (literally) on using diet to help control Type 1 and Type 2 diabetes.

Also lots of other helpful information for diabetics in there.

My research goes back many years. A lot of my research has shown me proven results because I’ve done my own experimenting. I’ve gone through huge eating and dietary changes over the past 15 years. I also read a lot of books on these topics as well as follow many people on social media who have profound research done of their own.

https://www.amazon.com/Eating-Animals-Jonathan-Safran-Foer/dp/0316069884

https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568

https://www.naturespath.com/en-us/blog/eating-animal-products-making-us-sick/

https://blondevsbooks.com/14-books-that-will-make-you-think-twice-about-eating-meat/amp/

https://instagram.com/alkalinehumanism?igshid=k8850d755uy5

https://instagram.com/the_raw_herbalist?igshid=17qe82edk1f6l

https://instagram.com/alkaline_vegan_news?igshid=1o9559eqvsgts

https://instagram.com/fruitifytheworld?igshid=1lsvu5nbt79ii

Intuitive Eating

Health at Every Size

Body Respect

Body Kindness

Thank you!

I'm not a vegan I just try not to eat Dairy as i'm lactose intolerant (so whey doesn't work well for me, which is why I have a vegan protein powder). Also I noticed that whey protein gives me cystic acne as well.

Here's the protein powder I take the comments said it contains lead and arsenic.

You are fine. Keeping eating lots of meat and you’ll be good.

The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain https://www.amazon.com/dp/006242713X/ref=cm_sw_r_cp_api_ZtLJBbRREW03F

https://www.amazon.com/Orgain-Organic-Protein-Powder-Vanilla/dp/B00J074W7Q/ref=sr_1_1_a_it?ie=UTF8&qid=1483584281&sr=8-1&keywords=vegan%2Bprotein&th=1

You might like this option better just based off ingredients

I recommend this book:
Burn the Fat, Feed the Muscle: Transform Your Body Forever
https://www.amazon.com/dp/0804137846/ref=cm_sw_r_cp_api_2cW3BbP4B093T

Mindless Eating. It was written by a food scientist/researcher. It is so interesting and the author is a good writer! Check out his website as well as Amazon! It's not really about general nutrition, but more about the psychology behind why we eat.

http://mindlesseating.org/
http://www.amazon.com/Mindless-Eating-More-Than-Think/dp/0553384481/ref=pd_sim_b_8

sucralose liquid http://www.amazon.com/EZ-Sweetz-2oz-Liquid-Sweetener-Servings/dp/B002MO765O

http://www.amazon.com/Deva-Nutrition-Vegan-DHA-EPA-Count/dp/B005R5CARY

First one I found. It is more expensive than a non vegan source. I believe it is from alage.

I'm taking one of these supplements

https://www.amazon.com/gp/product/B00E816ROU/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1

a day. So 2500IU.

I’m reading Burn the Fat Feed the Muscle right now and it’d be all you’d ever need.

Published just a few weeks ago from one of the world's leading cardiologists: https://www.amazon.com/Plant-Paradox-Dangers-Healthy-Disease/dp/006242713X

> They based the study on Atkins' 1972 book rather than a more recent version... it's not clear why they chose to do that as it seems like dieters in 2011 would be more interested in a newer Atkins book like any of his 2003 books.

As far as I can tell this is a reference problem in the published paper. The paper explicitly references the title of the newer book:

> The LCHF group was instructed to follow the guidelines described in Dr. Atkins' New Diet Revolution [6] aiming to limit carbohydrate intake, and otherwise eat ad libitum

Atkins' New Diet Revolution actually is the newer/more updated one. However, if you look at reference 6 it says:

> R.A. Atkins, Dr. Atkins` Diet Revolution: The High Calorie Way to Stay Thin Forever, Bantam, 1972.

The original book is just called the Diet Revolution, New Diet Revolution actually is the more recent book that would have been pertinent at the time this was conducted in 2012.

This is actually worth pointing out to the journal and/or authors imo. I suspect they used the more recent book but have a reference error for reference 6.

I didn't write it, complain to Dr. Jason Fung (author of "The Obesity Code" & "The Diabetes Code") if you disagree. Just presenting an alternative viewpoint for discussion.

You can list everything you feel is false though if you want

I buy non-fortified nutritional yeast to avoid the added synthetic vitamins.

There are also physiologists arguing that mouth breathing results in poorer facial development.

More info:

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

https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473