UB Cookin'

[Amigoo]

Considering that disease as well as medications/treatments
can cause inflammation, proper diet can help minimize this problem:

Re: https://www.perplexity.ai/

Q: Do certain foods in the diet help control inflammation?

Yes, certain foods can help control inflammation in the body. Based on the search results,
here are some of the top anti-inflammatory foods to include in your diet:

Berries: Strawberries, blueberries, raspberries, and blackberries contain antioxidants called anthocyanins that have anti-inflammatory effects.

Fatty fish: Salmon, sardines, herring, mackerel, and anchovies are rich in omega-3 fatty acids, which help reduce inflammation.

Leafy green vegetables: Spinach, kale, and collard greens are high in antioxidants and polyphenols that fight inflammation.

Nuts and seeds: These contain healthy fats and compounds that reduce markers of inflammation.

Olive oil: Rich in polyphenols and antioxidants that protect against inflammation.

Broccoli and other cruciferous vegetables: High in sulforaphane, an antioxidant that helps decrease inflammation.

Avocados: Contain heart-healthy monounsaturated fats, vitamin E, and carotenoids that may reduce inflammation.

Tomatoes: High in lycopene, an antioxidant that helps fight inflammation.

Green tea: Contains catechins, which have antioxidant and anti-inflammatory properties.

Turmeric: A spice containing curcumin, a powerful anti-inflammatory compound.

To effectively control inflammation through diet, it's best to focus on an overall healthy eating pattern rather than single foods. The Mediterranean diet, which emphasizes fruits, vegetables, whole grains, fish, and healthy oils, is often recommended for its anti-inflammatory benefits. Additionally, it's important to limit or avoid foods that can promote inflammation, such as processed foods, refined carbohydrates, sugary drinks, and red and processed meats."


Rod

[Amigoo]

Ricotta Mojo

Tasty, mild flavored dip or spread
with nutritional je ne sais quoi.

Ingredients:

15oz container part-skim ricotta cheese
1/4 rounded cup Coarse Ground Dijon Mustard
1/2 tsp turmeric extract powder*
1 1/2 tbsp dried parsley
1/2 tsp garlic granules

* from supplement capsules

Directions:

Mix well and refrigerate.

Rod

[Amigoo]

Chocolate Chia Pudding

A bit tart but nutrient synergy is the goal.
Serve with raw walnuts or sliced almonds.

Ingredients:

1 quart plain kefir
1/3 rounded cup dark chia seeds
1/3 cup unsweetened dried coconut
1/4 rounded cup 100% cacao powder

Directions:

Whisk together then refrigerate
in medium bowl with lid.


For no kefir, whisk ...

16oz container half & half,
3 tbsp 100% cacao powder,
1 tbsp sugar, 1 tsp vanilla,
5 tbsp dark chia seeds.

Refrigerate overnight
and stir before serving.


Rod

[Amigoo]

Figgy Chia Pudding

Simple recipe to make use of chia seeds!
Serve with raw walnuts or sliced almonds
and complementary drink.

Ingredients:

11oz jar fig paste*
1 1/2 cups cold water or tea
1/2 cup dark chia seeds
2 med. red pears, diced
1/3 cup raisins (optional)
1 tsp cinnamon
3/4 tsp nutmeg

* see Trader Joe's Fig Butter
for ingredients reference.
Use less to reduce sugar.

Directions:

Combine fig paste with water,
vigorously stir in chia seeds
and remaining ingredients,
then refrigerate overnight.

Stir in pears just before serving
for more crunch (then top with nuts).


Rod

[Amigoo]

Unusual question that also gives good list for a healthy diet
... even suggesting the brand new Skin(ny) Diet.

Re: https://www.perplexity.ai/

Q: What foods improve thin skin in elderly adults?

"For elderly adults dealing with thin skin, certain foods can help improve skin health and thickness:

Protein-rich foods: Adequate protein intake is crucial for maintaining skin structure and elasticity.
Include: Lean meats (chicken, turkey, lean beef),
Fish (especially fatty fish like salmon), Eggs,
Legumes (beans, lentils), Greek yogurt.

Foods high in vitamin C: This vitamin is essential for collagen production.
Include: Citrus fruits (oranges, grapefruits), Berries (strawberries, blueberries),
Bell peppers, Broccoli, Kiwi

Omega-3 fatty acid sources: These help maintain skin hydration and reduce inflammation.
Include: Fatty fish (salmon, mackerel, sardines), Walnuts, Flaxseeds, Chia seeds.

Foods rich in vitamin E: This antioxidant protects skin cells from damage.
Include: Nuts (almonds, hazelnuts), Sunflower seeds, Avocados, Vegetable oils.

Antioxidant-rich foods: These help combat free radical damage.
Include: Colorful fruits/vegetables, Green tea, Dark chocolate (in moderation).

Foods with zinc: This mineral aids in skin healing and renewal.
Include: Oysters, Beef, Pumpkin seeds, Lentils.

Water-rich foods: Staying hydrated is crucial for skin health.
Include: Cucumbers, Watermelon, Zucchini, Tomatoes.

In addition to these dietary choices, it's important to stay well-hydrated,
protect skin from sun damage, and maintain good overall health
to support skin thickness and elasticity."


Rod

[Amigoo]

Breakfast Cacaophony
Interesting response about nutrients in this pre-breakfast nutrition!
Of course, the accompanying cuppa java is another caffeine source.


Re: https://www.perplexity.ai/

Q: At breakfast, why does one ounce of 86% cacao dark chocolate
and 8 Brazil nuts seem to provide good energy in the morning?

"This combination of dark chocolate and Brazil nuts can indeed provide good energy in the morning for several reasons:

Nutrient density: Both dark chocolate and Brazil nuts are nutrient-dense foods, providing a variety of vitamins, minerals,
and beneficial compounds in a small serving.

Healthy fats: Brazil nuts are rich in healthy monounsaturated and polyunsaturated fats, while dark chocolate contains some cocoa butter.
These fats provide sustained energy and help with the absorption of fat-soluble vitamins.

Protein: Brazil nuts contain a moderate amount of protein, which can help stabilize blood sugar levels and provide a feeling of satiety.

Fiber: Both foods contain fiber, which slows digestion and helps maintain steady energy levels throughout the morning.

Caffeine and theobromine: Dark chocolate contains small amounts of caffeine and theobromine,
mild stimulants that can provide a gentle energy boost.

Antioxidants: Dark chocolate is rich in flavonoids and other antioxidants,
which may help improve cognitive function and mood.

Selenium: Brazil nuts are an excellent source of selenium, which plays a role in thyroid function and metabolism.

Magnesium: Both foods contain magnesium, which is involved in energy production at the cellular level.

Low sugar content: 86% cacao chocolate is low in sugar, helping to avoid rapid spikes and crashes in blood glucose levels.

Balanced macronutrients: This combination provides a good balance of fats, proteins,
and carbohydrates, which can help maintain stable energy levels.

While this combination can be energizing, it's important to note that it's also calorie-dense. Moderation is key,
and individual nutritional needs may vary. Some people might benefit from adding some fruit or whole grains
to this breakfast for additional nutrients and fiber."


Rod

[Amigoo]

Responses summarized from questioning about cancer's angiogenesis*. Consider these lists
what foods to maximize (often consume) and what foods to minimize (not completely avoid).

* "growth of blood vessels from the existing vasculature ... allows for delivery of oxygen,
nutrients, and growth factors as well as tumor dissemination to distant organs."

Re: https://www.perplexity.ai/


Q: Can diet help prevent cancer's angiogenesis ? [when caused by inflammatory processes]

"Based on the research, several foods have been shown to help suppress inflammatory processes in the body:

Fruits and vegetables: Especially those rich in antioxidants and polyphenols, such as berries, leafy greens, apples, and citrus fruits.

Fatty fish: Salmon, sardines, mackerel, and other fish high in omega-3 fatty acids.

Nuts and seeds: Particularly walnuts, almonds, flaxseeds, and chia seeds, which are rich in anti-inflammatory compounds.

Whole grains: Such as brown rice, quinoa, and oats, which are high in fiber and other anti-inflammatory nutrients.

Legumes: Beans and lentils are high in fiber and antioxidants.

Olive oil: Extra virgin olive oil is a key component of the Mediterranean diet and has strong anti-inflammatory properties.

Green tea: Contains polyphenols and other anti-inflammatory compounds.

Herbs and spices: Particularly turmeric, ginger, garlic, and cinnamon, which have potent anti-inflammatory effects.

Dark chocolate: High in antioxidants, it can help reduce inflammation when consumed in moderation.

Tomatoes: Rich in lycopene, an antioxidant with anti-inflammatory properties.

To maximize the anti-inflammatory benefits, it's recommended to adopt an overall dietary pattern that emphasizes these foods while limiting processed foods, refined carbohydrates, and excessive amounts of red and processed meats. The Mediterranean diet is often cited as an excellent example of an anti-inflammatory eating pattern. It's important to note that while these foods can help suppress inflammation, the most effective approach is to maintain a balanced, nutrient-rich diet as part of an overall healthy lifestyle that includes regular exercise, adequate sleep, and stress management."


Q: What foods help promote inflammatory processes?

"Based on the search results, several types of foods can promote inflammatory processes in the body:

Processed and ultra-processed foods: Foods with many artificial ingredients, preservatives,
and chemicals that are difficult to pronounce on the label.

Foods high in added sugars: Sweets, cakes, cookies, sodas, and other sugar-sweetened beverages.

Refined carbohydrates: White bread, white rice, pasta, and breakfast cereals made with refined grains.

Red and processed meats: Burgers, steaks, hot dogs, bacon, and other processed meats.

Foods high in saturated and trans fats: Butter, whole milk, cheese, and foods containing partially hydrogenated oils.

Fried foods: Foods cooked in oils high in omega-6 fatty acids.

Alcohol: Especially when consumed in excess.

Foods high in sodium: Processed foods with added salt.

Snack foods: Chips, crackers, and pastries.

These foods can promote inflammation through various mechanisms, including:

- Increasing oxidative stress in the body.
- Causing rapid spikes in blood sugar and insulin levels.
- Disrupting the balance of omega-6 to omega-3 fatty acids.
- Altering gut bacteria in ways that may trigger an immune response.
- Contributing to weight gain, which is associated with increased inflammation.

It's important to note that the overall dietary pattern is more crucial than individual foods.
Diet high in pro-inflammatory foods and low in anti-inflammatory foods (like fruits, vegetables,
whole grains, and fatty fish) can contribute to chronic low-grade inflammation in the body."


Rod

[Amigoo]

Fruity Half & Half Ice Cream

How to upscale less expensive ice cream.

Directions:

Remove top third of a container of ice cream
and freeze it for later. Then, top the container
with frozen fruit and cover with half & half.

Freeze until half & half is almost frozen,
then top servings with preferred nuts,
shredded coconut or whatever.

Rod

[Sandy]

Thanks, Rod,
: https://www.perplexity.ai/
Just this morning I was looking in the mirror and thinking to myself, I wonder what might be able to help my saggy neck skin. (gobble gobble )
That answer came quickly!
Maybe all (collagen) is not lost.

I also appreciate the information about cancer prevention and reducing inflammation in the body. You will make us all healthy if we will just take the information you share and run with it.

xxSandy

[Amigoo]

Sweet Pumpkin Topping

Simple recipe to create tasty topping
for pancakes, waffles, oatmeal or whatever.
Serve with raw walnuts or sliced almonds.

Just sweet enough for dessert, but
not too sweet for mini side dish!

Ingredients:

1/2 cup Pumpkin Butter*
15oz can pumpkin puree
1/3 cup dried, shredded coconut
1 tsp orange extract
1/3 cup water

* see Trader Joe's Pumpkin Butter
for ingredients reference.

Directions:

Mix well then refrigerate.


Rod

[Amigoo]

While efficacy of Covid vaccination remains controversial,
nutritional support of the microbiome remains important:

Re: https://www.perplexity.ai/


Q: How is a robust microbiome related to Covid protection?

Based on the search results, a robust microbiome appears to be related to COVID-19 protection in several key ways:

Reduced viral entry:

Certain gut bacteria, particularly fiber-fermenting bacteria like Clostridia and Bacteroides, produce short-chain fatty acids (SCFAs)
that can reduce expression of the ACE2 receptor in the lungs and intestines. The ACE2 receptor acts as an entry point for SARS-CoV-2,
so lower expression may reduce susceptibility to infection.

Enhanced immune response:

SCFAs produced by beneficial gut bacteria were found to enhance the ability of infected mice to produce antibodies targeting
the SARS-CoV-2 spike protein. Higher relative abundances of bacteria like Bifidobacterium adolescentis, Bifidobacterium bifidum,
and Roseburia species at baseline were associated with higher neutralizing antibody levels 6 months after vaccination.

Reduced inflammation and blood clot risk:

SCFAs from beneficial bacteria may help regulate pathways involved in blood clotting in a favorable way, potentially reducing
the risk of harmful blood clots associated with severe COVID-19.

Maintenance of microbial diversity:

COVID-19 infection was found to alter the gut microbiome, increasing the abundance and expression of virulence factors
and antimicrobial resistance genes. A robust, diverse microbiome may be more resilient to these disruptions.

Production of protective metabolites:

Some gut bacteria produce metabolites that may directly inhibit SARS-CoV-2. For example, Collinsella-derived ursodeoxycholate
could potentially prevent infection by blocking viral attachment to ACE2 and downregulating pro-inflammatory cytokines.

Modulation of vaccine response:

The baseline gut microbiome composition was found to predict the durability of vaccine-induced immunity at 6 months post-vaccination.
This suggests that a healthy microbiome may enhance the long-term efficacy of COVID-19 vaccines.

In conclusion, a robust microbiome appears to contribute to COVID-19 protection through multiple mechanisms,
including reducing viral entry, enhancing immune responses, modulating inflammation, and potentially producing
protective metabolites. Maintaining a healthy, diverse gut microbiome, potentially through dietary choices like
consuming fiber-rich foods, may therefore be a valuable strategy for enhancing resilience against COVID-19."


Q: What foods promote a healthy microbiome?

"Based on the search results, several types of foods can promote a healthy gut microbiome:

High-fiber foods:

Legumes (black beans, chickpeas),
Whole grains (oats, quinoa),
Vegetables (broccoli, asparagus),
Nuts (almonds, pistachios),
Fruits (apples, peaches)

Prebiotic-rich foods:

Bananas, Apples, Asparagus,
Berries, Flaxseed, Garlic, Onions,
Leafy greens, Tomatoes

Fermented foods (probiotic sources):

Yogurt with live active cultures, Kefir, Kimchi,
Sauerkraut, Miso, Tempeh, Kombucha tea

Foods rich in polyphenols:

Vegetables, Fruits,
Coffee, Tea, Wine (in moderation)

Colorful plant foods:

Deep purple cabbage, Red beets, Blueberries,
Dark leafy greens, Golden turmeric

Collagen-boosting foods:

Bone broth, Salmon skin,
Citrus fruits, Eggs, Nuts

To promote a healthy microbiome, it's also important to:

- Stay hydrated.
- Eat a diverse range of foods.
- Reduce intake of foods high in saturated fats.
- Limit processed foods, excess sugar, and artificial sweeteners.

By incorporating these foods and following these guidelines, you can help support a diverse and healthy gut microbiome,
which is associated with better overall health and well-being."


Rod

[Amigoo]

Lilly's Lentil Hash

A synergistic combo with good nutrition
and flavor mild enough for breakfast dish.
Serve with boiled egg to boost protein.

Ingredients:

1 cup small green lentils
1 1/2 cups water
1 1/2 cups diced carrots
1 1/2 cups diced sweet onion
1 1/2 tbsp dried parsley
1/2 tsp garlic granules
3/4 tsp sea salt
olive oil for drizzle

Directions:

Soak lentils in water several hours, drain,
then stir into simmering water. After 5 min.,
spread on carrots then onions, cover pan
and simmer 10 min.

Stir in parsley, garlic and salt,
cover pan and let rest 10 min.
Serve with drizzle of virgin olive oil.

Tips: Soaked lentils reduces cooking time.
Low carbohydrate dish with balanced nutrients,
good for any meal or as a side dish.


Rod

[Sandy]

Hi Rod!
Your help in understanding complex nutrition is invaluable. It is so nice to be able to flip to this thread and find the nutritional information that is needed. Your recipes are pretty darn good too!
Thank you!
xxSandy

[Amigoo]

This response notes that supplements are not the only way to detox metals ...

Re: https://www.perplexity.ai/

Q: Chlorella and cilantro are touted as a good combination to detox heavy metals from the body. What foods perform like chlorella?

Chlorella and cilantro are indeed often recommended for heavy metal detoxification, but several other foods and supplements can also help support the body's natural detoxification processes. Here are some alternatives that may perform similarly to chlorella:

Algae and Seaweed

Spirulina: Like chlorella, spirulina is a blue-green algae that can help remove heavy metals from the body. It contains a phytochemical called phycocyanin which may bind to and detoxify heavy metals.

Sulfur-Rich Foods

Garlic and Onions: These vegetables contain sulfur compounds that can help your liver detoxify heavy metals like lead and arsenic.

Fiber-Rich Foods

- Apples: Apples contain pectin, a type of fiber that has been found to chelate heavy metals (bind to them) for excretion.
- Chia Seeds: Rich in soluble fiber, chia seeds can absorb toxins and heavy metals in the body.

Leafy Greens and Herbs

- Cilantro: While you mentioned cilantro, it's worth noting that it's a powerful detoxifying agent. Fresh cilantro can help draw out stored heavy metals from body tissues.
- Parsley: Similar to cilantro, parsley can assist in heavy metal detoxification.

Other Beneficial Foods

- Berries: High in antioxidants, berries can help combat the negative effects of heavy metals.
- Green Tea: Rich in catechins and other antioxidants, green tea can support the body's detoxification processes.

Supplements

- Chlorophyll: Found in green vegetables and available as a supplement, chlorophyll can help bind to and remove heavy metals.
- Alpha-Lipoic Acid: This antioxidant has the ability to bind to toxins like heavy metals, though its effects may vary.

It's important to note that while these foods and supplements can support the body's natural detoxification processes, they are not a substitute for medical treatment in cases of severe heavy metal poisoning. Always consult with a healthcare professional before starting any detoxification regimen, especially if you suspect heavy metal toxicity."


Rod

[Amigoo]

Some people prefer to maa but most moo (they say).

Re: https://www.perplexity.ai/


Q: How does plain goat milk kefir compare to cow milk kefir?

"Goat milk kefir and cow milk kefir have some notable differences in terms of nutritional content, digestibility, and taste.
Here's a comparison of the two:

Nutritional Profile

Macronutrients: Goat milk kefir is slightly more calorie-dense than cow milk kefir, with a higher proportion of calories
coming from fat and protein rather than sugars. It contains more medium-chain triglycerides, which are beneficial
for immediate energy, immune support, and cholesterol regulation.

Minerals:
- Goat milk kefir generally has higher levels of certain minerals: Higher in magnesium and calcium.
Contains more trace minerals like iron, copper, and phosphorous.
- Cow milk kefir, on the other hand, is: Significantly higher in folate, zinc, and B12.

Vitamins: The vitamin content can vary, but cow milk kefir may have higher levels of vitamin D,
though this can depend on the specific source and production methods.

Digestibility: Goat milk kefir is often considered easier to digest for several reasons:

- Lower lactose content: Goat milk naturally contains slightly less lactose than cow milk,
which may be beneficial for those with mild lactose intolerance.
- Protein profile: Goat milk has a different casein protein structure, with less A1 β-casein and more A2 β-casein.
This can make it easier to digest for people sensitive to cow milk proteins.
- Fat globule size: Goat milk has smaller fat globules, which are more easily broken down and absorbed by the body.

Taste and Consistency

Goat milk kefir typically has:
- A thinner consistency.
- A more subtle, less acidic taste.

Cow milk kefir usually has:
- A thicker, creamier texture.
- A more pronounced tangy flavor.

Probiotic Content

Both goat and cow milk kefir are excellent sources of probiotics. The fermentation process introduces beneficial bacteria
that can support gut health, regardless of the milk source.

Versatility

Cow milk kefir may be more versatile for certain culinary applications, especially when separation is needed (e.g., for making butter or cream).
In conclusion, while both types of kefir offer health benefits, goat milk kefir may be slightly easier to digest and have a different nutritional profile.
The choice between the two often comes down to personal preference, dietary needs, and taste preferences."


Add 1/2 cup unsweetened dried coconut to 1 quart
preferred plain kefir to upscale your maamoo health.
And consume with green banana to superscale!
Then with raw walnuts to walk on water!

Rod

[Amigoo]

Tempeh Italiano (today's impromptu recipe)

Tempeh makes a great pasta & meat substitute,
creating Italian stew even satisfying as cold dish.
Serve hot, cold or Goldilocks!

Ingredients:

8oz pkg vacuum-pack tempeh, crumbled
1 cup water
1 1/2 cups diced asparagus
1 1/2 cups diced sweet onion
2 tbsp Italian seasoning
24oz jar pasta sauce*
1 tsp garlic granules

* prefer less sodium and sugar

Directions:

In med. sauce pan, bring water to simmer,
then layer on tempeh, then asparagus,
then onion. Cover pan and simmer until
onion is soft, then pour on pasta sauce,
and sprinkle on herbs 'n spices.

Cover pan, then stir when sauce
begins to simmer. Turn off heat,
let covered pan rest 20 min.

Rod

[Amigoo]

Re: https://www.yahoo.com/lifestyle/m-oncol ... 00947.html

" ‘I’m an Oncologist - This Is the Afternoon Snack I Eat Almost Every Day for Cancer Prevention’ "

Nutrition advice repeated so often that unhealthy snacks need to go Bye! Bye!
... much sooner than later if cancer is even a minor concern.

Rod

[Sandy]

Thanks for this Rod. I am at the end of my rope trying to do a keto diet. This is it.
I'm just going to try and eat healthy and let the pounds come and go as they will, following some of the advice about food in the above article.
Cancer is in our family.
hugs,
Sandy

[Amigoo]

Raw Veggie Buckét

When raw veggies have meaning and value
in your desired transition to healthier food
(super source of moist veggie fiber!)

Ingredients (raw, cut into 3-bite nibbles):

zucchini, bell pepper (all colors),
cherry tomatoes (all colors),
cauliflower (all colors),
cucumbers, etc. ;-)

Directions:

Rinse in salted water after cutting,
drain well and keep refrigerated.


Veggie Buckét Yogurt Dip (combine):

32oz container 0% plain Greek yogurt,
12oz jar refrigerated ranch dressing,
1 tsp garlic granules, 1/2 tsp salt,
2 tbsp dried parsley.

Mix well and keep refrigerated.


Rod

[Amigoo]

Interesting AI contribution to the article. While increasing plasma glucose is not so beneficial to diabetics,
choosing lower carbohydrate foods with good nutrients is a better Plan B. Also, mixing food with saliva increases
nutrient absoprtion but mixing food with a lot of accompany drink is not similarly beneficial:

Incidentally, how much saliva is mixed with smoothies when you drink them?


Re: https://www.yahoo.com/lifestyle/makes-w ... 00855.html

"This Is The Healthiest Vegetable In The World"

"That’s not to say that the best way to eat it is raw, however. For mature watercress especially, breaking down some of the fibrous stems
through cooking helps to make more of the nutrients bioavailable. “There’s only so much time to break down and metabolize food before
it moves through your digestive system.”


Re: https://www.perplexity.ai/

Q: A nutrition article mentions “There’s only so much time to break down and metabolize food before it moves
through your digestive system." Does properly chewed food increase the availability of the nutrients?

"Properly chewing food does indeed increase the availability of nutrients.
This is due to several factors related to the digestive process:

Mechanical Breakdown

Chewing is the first step of digestion, breaking down food into smaller particles.
This mechanical breakdown serves several important purposes:

- It increases the surface area of food particles, allowing digestive enzymes to work more effectively.
- Smaller particles are easier for the stomach and intestines to further break down and absorb.

Chemical Breakdown

Chewing also initiates chemical digestion:

- Saliva contains digestive enzymes that begin breaking down carbohydrates.
- Mixing food with saliva helps your body extract the maximum amount of nutrients.

Improved Nutrient Absorption

Research indicates that thorough chewing can enhance nutrient absorption:

- One study found that chewing almonds 25-40 times increased people's ability to absorb nutrients from the nuts.
- Increased mastication facilitates nutrient absorption by breaking down food more thoroughly in the mouth.

Digestive System Preparation

Proper chewing prepares the rest of the digestive system:

- It triggers the release of digestive enzymes in the throat and stomach.
- Chewing sends signals to the gastrointestinal system that food is coming,
prompting the production of hydrochloric acid in the stomach.

Improved Glucose Metabolism

Thorough chewing may affect how the body processes glucose:

A study found that participants who chewed pizza 40 times had higher plasma glucose and insulin levels
compared to those who chewed 15 times. This suggests that increased chewing may lead to more efficient
carbohydrate absorption and metabolism.

While proper chewing clearly plays a role in nutrient availability, it's important to note that the digestive process is complex.
The stomach and intestines also play crucial roles in breaking down food and absorbing nutrients. However, by thoroughly
chewing your food, you're giving your body the best chance to maximize nutrient absorption within the limited time
food spends in your digestive system."


Rod

[Starwalker]

Thanks for this Rod. I am at the end of my rope trying to do a keto diet. This is it.
I'm just going to try and eat healthy and let the pounds come and go as they will, following some of the advice about food in the above article.
Cancer is in our family.
hugs,
Sandy

I tried the Keto diet this summer and it didn’t go well. I’m finding that a low meat diet is working well for me. I keep my calories low by intermittent fasting. I only eat for about an 8 hour window each day and fast for the other 16. It takes some getting used to and you have to work through the hunger, especially when first starting out. The fasting is actually really good for you. When you are out of food to burn for energy, your body basically starts eating itself. And apparently its the bad cells that go first. At least that’s how I understand it.

Also, I’ve started eating homemade muesli mixes with probiotic yogurt and berries. You can put what ever you like in the museli such as larger flake oats, bran flakes, all bran buds, flax seed, nuts, seeds, and died fruits such as raisins, banana, pineapple, coconut, mango, dates, etc. you can also spice it up with a little cinnamon. I add some milk, then top with the yogurt and frozen mixed berries. I think it’s a gut healthy recipe, which I likely needed after my experience with the keto diet.

Anyway, just letting you know you aren’t alone in your weight struggle. I think you are right in not worrying too much about fad diets and just try to eat healthy. Portion control and avoiding sugary and fatty treats are also key. There are so many temptations out there. But I tell myself that nothing tastes as good as being healthy feels.

Jonathan

[Sandy]

Thanks, Jon and Rod for the encouragement, support, and information.
When I was much younger I did the Atkins diet alongside my son and we were on it for at least 6 months with pretty good success. But as I said I was much younger and the body changes, so at my age weight is easier to gain and harder to lose when following unhealthy lifestyle habits.
Your suggestion makes sense to me and would probably work with the fasting as I am slow to begin eating every day. So 8 hours would be fine...I like nuts and seeds and the few months before my last failed attempt at Keto, learned to enjoy fresh fruit. I really don't enjoy meat and only began eating it again while living with George early on because he was worried I wasn't getting enough protein and probably wasn't. I am sure the Midwayers probably told him. But I think I can and will be more careful now and there are many products that can really help you meet your complete protein needs.

But I do not want to set myself up to fail again at this point by purposely leaving something out. So I want to get healthy and remove this nagging "mental monkey" off my back. I think also properly thinking about such things as nutrition...eating when you're hungry rather than because you are bored or depressed can also play into the poor choice actions. So getting clear within...letting go of what needs to go...the mental clutter and respecting the self. I suspect grief is slowly killing me...So daily meditation is essential when life feels out of control.

aiyiyi...it will be okay. no worries. I am taking steps as we speak. It is so easy to have it all and just as quickly to let it slip through your fingers. I sympathize with everyone who struggles with, gosh...everything. There is hope though...don't give up. Take small steps and small changes, don't expect everything to be be rosy in a day. It takes work, faith, and trust and a firm hand-hold with the divine.
In the end it is that soul-changing hand in the divine that smooths the road and provides what we all need to succeed... peace within.

I say too much and go on and on... sorry. I appreciate you both, Rod and Jon...everybody else too.
hugs,
Sandy

[Amigoo]

Sandy,

When first becoming diabetic, I learned that consuming less processed grains (typically "flour")
and foods with added sugar made blood sugar control easier. Weight loss is also common advice,
but our metabolism seems to wait a few months (compensates for dieting) before accepting
that weight loss is a serious goal.

And as diabetes experts lecture, diet has to permanently change!
The key is to find substitute foods that become preferred.

Rod

[Sandy]

Hi Rod,
"substitute foods that become preferred".
I was enjoying the southern peaches before Keto. Of course, Keto doesn't allow for anything like that.... at least when you first begin and try to get into Ketosis. Okay, I will look over some of these pages in UB Cooking and the cooking index for some ideas. I am at a place in my life where I do not need a large caloric intake so I must be cautious.
Thank you for sharing your experiences and your healthy cooking and eating expertise. it helps.
xxSandy

[Amigoo]

Chocolate Chia Pudding

Another healthy version! (they say)
Serve with raw walnuts or sliced almonds
and a drink for better hydration of chia.

Ingredients:

2 1/2 cups 1% milk
1 cup water (or more milk)
2/3 cup dark chia seeds
5 tbsp 100% cacao powder
2 tbsp sugar
2 tsp vanilla

Mix well, refrigerate overnight
and stir well before serving.


Chocolate Chia Neto (near Keto;
cow milk has more carbs)

2 1/2 cups unsweetened soy milk*
1 cup water (or more soy milk)
2/3 cup dark chia seeds
5 tbsp 100% cacao powder
2 tbsp sugar
2 tsp vanilla

* plain soy milk (no other ingredients
since chia seeds have calcium)


Chocolate Chia Smoothie
(best hydration of chia seeds
and encourages some chewing)

(recipe showing proportions)
1 1/2 cups unsweetened soy milk
2 1/2 tbsp dark chia seeds
2 tbsp 100% cacao powder
2 tsp sugar
1/2 tsp vanilla

Mix, stir 30 min. after refrigeration,
then stir again before serving.


Rod