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Requirements for a Healthy Diet

 

1) Limit sugars — Keep it to 1 tablespoon per day or less. This includes honey (too much fructose), table sugar (fructose also, too tightly bound to glucose), high fructose corn syrup (mercury, dangerous levels of fructose), agave nectar (high in fructose). Fructose tends to damage the liver, cause diabetes, and end up as belly fat. Also undergoes glycation in the body (same chemical reaction involved in browning of food) which leads to rapid aging and dark circles around eyes. A good alternative to sugar to put into tea and coffee is glycine, an amino acid that’s one of the 4 that make up DNA. The body needs it, and it’s cheap.

2) Don’t gorge on fruit and fruit juices — stick to berries, bananas, apples, kiwis, pineapples, and citrus. 1 cup per day or less. Fruits contain fructose, and fruit juices are much higher in fructose.

3) No Cow Dairy — except butter and half-n-half. Goat milk and cheese is okay too. But no cow cheese, sour cream, milk, or ice cream. Cow dairy contains lactose (some are intolerant to it), casein (turns into casomorphin an opiate and contributes to autism, hard to digest), lots of puss (just gross), has homogenized fats that oxidize quicker and are abrasive in the blood stream, and feeds internal candida yeast which contributes to acne and hair loss. There’s A2 milk available now, which contains a less irritating form of milk casein protein than regular milk, but you still deal with the other issues.

4) No wheat — No bread, crackers, pretzels, bagels, pizza, buns. Wheat is very high in gluten, especially bread with added gluten. Many people are sensitive to gluten without knowing it. Creates allergic reaction that spikes insulin and contributes to rapid weight gain at best, intense stomach cramps with diarrhea and damage to the nervous system and small intestine at worst. In ancient times, wheat was only a few percent gluten and fermented like sourdough before baking to reduce bad elements, today bread is none of these.

5) No charring, grilling, or deep frying of meat, or browning/roasting of grains and nuts and seeds — These high-heat methods produce carcinogens and advanced glycation end-products (AGE’s) that are bad for you. The more browned a food is, the more AGEs it contains. Browned food is fine once or twice a week but don’t be making it a daily habit. Instead, try to steam, pressure cook, boil, braise, bake, or poach your meats and eggs. If you can cook it without deeply browning it, then you’re good to go.

7) Balance your pH (blood acidity or alkalinity) — Include vegetables with every meal especially onions and leafy greens. Avoid pizza, processed meats, pork, junk food, and other foods that increase acidity. Can take a pinch of baking soda in water as well to alkalize if no other option.

8) Balance your blood sugar — Avoid high glycemic foods, especially fruit juices, soft drinks, white rice, potatoes, and breads. You know you’ve had too much when you get that sugar rush and then the sugar crash. If you feel extremely tired within 3 hours after eating and need to take a nap, your insulin is spiking and many of those sugar calories are now going straight to your fat deposits after insulin triggers the liver to convert sugar into triglycerides. This causes diabetes, fatty liver, and pancreatic cancer if done over and over for years. Keep your carb portions reasonable.

9) Grains — Grains and seeds like millet are generally high in phytic acid (eats your teeth and binds nutrients your body cannot then absorb) and some also contain goitrogens which screw with your thyroid gland (swollen thyroid and hypothyroidism, iodine deficiency). Hypothyroidism can lead low energy and rapid fat gain, difficulty with fat loss despite exercise. Oats can be estrogenic on top of it. The safest grain to eat is white basmati rice from India. Lacks nutrition and is pure calories, but has been stripped of most of the bad stuff. You’re better off eating a banana or basmati rice for breakfast than wheat, corn, or oat products.

10) Meats — Chicken breast and lean beef are the safest due to low fat content (and hence low levels of toxins that accumulate in animal fats). Avoid pork, it’s inflammatory. Lamb is like fatty beef and therefore loaded with saturated fat. Saturated fat is actually good for you up to a certain amount, beyond which it promotes inflammation. And unless you get grass feed meat, the fat profile contains too many Omega 6’s and palmitic acid which your body just doesn’t need so much of. Eggs are fine overall, just know they are mildly allergenic to some people and the egg yolk is the part you actually need for the vitamins and minerals. For seafood, eat fresh or frozen salmon and other fish keeping in mind the PCB and mercury toxins are higher in some products than others and you don’t want to be eating say canned tuna every day as you’ll get mercury toxicity symptoms after some time. Turkey is very good for you, only issue is that turkey fat goes rancid quickly so you can’t keep a pack of fresh or cooked turkey in the fridge for long.

11) Organs — Chicken liver does the job, better if it’s organic or all natural. Same with beef liver. These are nature’s multivitamins. There are also hearts, kidneys, gizzards, and other weird stuff but they’re not necessary. No omnivore or carnivore animal on the planet goes around eating just muscle meat. They go for the organs first. Native tribes likewise. Our bodies evolved to need it, unfortunately. So if you’re someone who eats just white meat chicken and white meat fish, be careful with deficiencies in key things not just vitamins and minerals but also amino acids like taurine, carnosine, carnitine, and creatine. That’s easily solved if you eat more egg yolks and/or liver, or supplement with powders and pills.

12) Fats — Olive oil is perfect. Research fake olive oil — there’s a lot of it out there. Only certain brands are genuine. You need it for the oleic acid. High oleic safflower oil has it too, and despite getting trashed by some authors, the fatty acid profile of that kind of oil is on par with olive oil so I don’t see the problem. If you’re low on oleic acid (like say you only ever eat butter and coconut oil, which are very low in it) you’ll get neurological and skin problems, and heightened inflammation throughout the body. Coconut oil is alright to include in a diet, but not to be relied on. It has lauric acid which is an antibacterial, antifungal, and antiviral. Butter is also fine as part, but again not to be relied on due to being high in saturated fat and low in oleic acid.

13) Nuts — Walnuts, macadamia nuts, Brazil nuts (no more than 4 per day due to high selenium content), and blanched almonds are best. Nuts contains lectins, phytic acid, and are higher in fat. This means if you eat a lot of nuts (and seeds) you’ll get fatter than then calories would suggest, due to hormones and metabolism being adversely affected. So keep nuts and seeds to 1 oz per day or less.

14) Include both fresh and cooked vegetables. Fresh for the lifeforce, cooked for the bio-availability of the nutrients that are otherwise locked away if uncooked. A completely raw vegetable diet is okay for short term fasts or special detoxing periods, but the human body cannot absorb all the nutrients it needs from just raw vegetables, so some of it needs to be cooked too. Cooking opens up the cell walls to release more nutrients.

15) Go easy with the salt. Too much sodium makes hair fall out and dehydrates the body. That is absolutely proven in experience. It’s not the sodium that does it directly, but its interference with the potassium ion channel that feeds into hair follicles. This means you can add salt to your foods to make it taste fine, but don’t overload yourself with highly salty stuff all day long like fast foods, processed foods, soups and chilis, bread and cheese, and so on. That’s a fast trip to baldville.

16) Avoid non-fermented soy products. These have estrogen-mimickers that will emasculate men and contribute to breast cancer in women. Some soy-sauce or miso is fine. Tofu is questionable. Soy milk, avoid.

17) No vegetarianism for O blood types — It seems people with O blood are not evolutionarily equipped to permanently handle vegetarian diets, as they need dense and rich proteins. Beans are not enough to provide adequate protein (it takes several cans of beans to even equal one steak, for instance). On such meat-free diets they tend to get lethargic and suffer from greater deficiencies. Without common dairy or soy (those are to be avoided) the options for protein are severely limited, and eggs are not good enough since they don’t provide the amount of zinc, B-vitamins, and iron that meats have. Those with A, B, and AB blood do better on vegetarian diets than Type O’s, however.

Master List of Safe Foods

This is a list of foods that have highest benefit to risk ratio. There may be other good foods I’m forgetting. You can eat foods outside this list in moderation,

Staples:

  • white basmati rice
  • sweet potato / yams
  • yuca

Fruits:

  • banana (yellow-green)
  • berries
  • citrus
  • plum
  • cherry
  • apple
  • apricot
  • pear
  • peach
  • kiwi
  • pineapple

Vegetables:

  • carrots
  • celery
  • green onion
  • onion
  • asparagus
  • artichokes
  • beets
  • garlic and ginger (should eat those every day = anti-inflammatory)
Vegetables (other)
  • leafy greens (beware goitrogens in kale and oxalic acid in spinach)
  • avocado (there’s controversy over its persin content being mildly toxic, so research this further)
  • cruciferous veggies (only if boiled to reduce goitrogens)

Meats:

  • fresh/frozen fish
  • lean chicken, turkey, beef, lamb, buffalo
  • chicken liver
  • eggs, preferably pasture raised

Fats:

  • genuine extra virgin olive oil
  • high oleic safflower oil
  • unrefined coconut oil
  • grassfed butter like Kerrygold

Nuts:

  • blanched almonds
  • walnuts
  • macadamia nuts
  • brazil nuts (4 max per day)
  • coconut

Sweeteners:

  • glycine
  • stevia
  • honey in moderation

Baofeng Radio Beeps but Won't Transmit - Easy Fix

If your Baofeng radio isn’t transmitting but simply beeps, even though the LCD works and it can receive signals, the issue is simple:

The battery supply voltage is too high. The radio has a safety built in that prevents transmission when voltage is above 8V. This is to keep the transmitter from burning out.

Maybe you are using lithium batteries. If so, replace one of the six batteries with a spacer/dummy so that you’re running off of 5 batteries. It will then work. NiMH batteries run at 1.2-1.3V so those are fine, but Lithium can trigger the transmit disable function.

How to Boost your Dreams and Dream Quality

After much experimentation, here’s an easy way to increase your dream vividness, frequency, and recall.

1. Eat at least 3 eggs a few hours before sleep. You get cholesterol and important B vitamins needed for brain energy and health.

2. Take a B6 supplement, and ideally eat it with some chicken, turkey, or tuna. B6 and the tryptophan in the meats convert to serotonin in the brain, which is an important neurotransmitter for dreaming. This is a big one … if you’re low on B6 (which eggs also contain) your dreams will suffer. Amount: 25mg is enough, and 50mg is the max.

3. Go to bed no later than 15 hours after waking up, preferably 13-14 hours. If you have a little trouble falling asleep, that’s good. It means you’re going to sleep with an energy surplus, and this will enhance dream quality. If you need a trick to fall asleep, just focus on your feet and think of every square inch of its surface as if you were coloring it with a marker.

4. Do something on the regular that requires mental effort to exercise your brain. Mindfulness meditation, math, learning something new that’s tough like a foreign language or some science subject, music theory, creative writing — whatever gives you that strained brain feeling. This creates new connections, neurons, and blood vessels in the brain.

5. Stop smoking pot. Apparently it prevents REM sleep. I don’t do pot but I heard it has this effect.

As you can see, all of these are brain-boosting methods, with some subtle-energy retention thrown in (going to bed earlier than normal). You’re basically overclocking the GPU in your skull so that dreams run at a higher resolution and frame rate, metaphorically speaking.

Be sure to keep a dream journal. The 7” Five Star notebooks are a good value there.

How to Lose Body Fat Quickly Using a Low Calorie Keto Diet

How do you burn body fat, retain muscle, and do it as quickly as possible without exercise?

There’s only one way, and that’s by switching your body into ketosis.

Ketosis

Ketosis is where the body has run out of glucose-based energy (glycogen) that’s normally stored in the liver and muscles. It then has no choice but to turn to body fat for energy.

That’s why body fat exists in the first place. Your body stores tens if not hundreds of thousands of calories in the form of fat. It’s there for survival reasons in case you run out of food. But the body doesn’t like to dip into that if it doesn’t have to. So you make it have to.

In ketosis, fat is turned into “ketones” which is an alternate form of energy that’s actually more energizing and efficient than glucose. Your brain runs better on ketones than glucose, so once you enter ketosis you will feel clearer and more energized than on a normal diet.

How to Get Into Ketosis

There are two ways to enter ketosis.

1. Not eating carbs. No potatoes, rice, oats, fruits, pasta, cookies, cakes, candy, soda, sugar, etc. Just protein and fat. That means meat, eggs, fish, green veggies, nuts, butter, and oil.

2. Fasting (eating nothing) for at least 30 hours. That’s what ketosis is really meant for. That’s the fastest and most natural way to induce ketosis.

In either case, it takes about 30-36 hours on average for glycogen to run out and for ketosis to begin. You can buy keto indicator strips that you pee on and watch the color change on the strips to show you how deep into ketosis you are.

As your glucose levels decrease, insulin drops (insulin is what your pancreas secretes to help the body deal with excessive blood sugar levels). Insulin below a certain point is what triggers ketones to be made from body fat.

So whether you go no carb, or fast, you’ll be running out of glycogen within a day or two and body will switch over to ketosis.

During this “keto induction” phase, you may feel like utter crap — low energy, hungry, tired, cold, mentally losing it. That’s the price of admission to ultra fat burning mode. But a point comes when that all lifts and you feel amazing. The keto indicator strips will show a change of color in proportion to how great you feel.

How Low Calorie?

Now, once you are in ketosis, you can go on a low calorie keto diet.

How low calorie? You calculate it via this formula:

Daily Calories to Eat = Base Metabolic Rate – (30 x Weight x Body Fat Percentage / 100)

There are online BMR calculators if you need to figure that out.

For example, if you weigh 170 lbs, and BMR is 1800 calories per day, and you’re at 20% body fat:

Daily Calories to Eat = 1800 – (30 × 170 × 20/100) = 1800 – 1020 = 780 calories.

Only 780 calories per day? Sounds insane, right? But it’s not “actually” 780, because your body is tapping into another 1020 calories from body fat deposits per day.

So energy-wise, you’ll feel like you’re doing a normal 1800 calorie diet in this example, even though you’re only consuming 780 of those calories through the mouth. The rest comes from the body, as it should.

If you go below 780 in this example, your body will start breaking down muscle to make up the rest of the calorie needs. That’s bad.

At a 1020 calorie deficit per day, you’ll lose 8.5lbs of fat per month. That’s decent. The scale weight will show more (closer to 10-12 pounds lost) due to water being lost when in ketosis, and some muscle (not to mention your bowels will hold less food).

You can lose more fat if you eat less of throw in some fasting days, but then you’ll also lose more muscle over time. It’s your call if you want to risk that. If you go too low in calories (like say 300 per day, consistently) you will have trouble sleeping, cortisol will shoot through the roof, heart feels weird, and other danger symptoms. I’m not talking about the ‘feeling like crap’ during keto induction, but actual dangerous symptoms that happen if you go too far below your Daily Calories on this diet.

Also, you simply cannot do this type of thing in non-keto (like a low calorie bread and rice diet) unless you want to look like a concentration camp victim before long. That’s because carbs keep you out of ketosis, and if you’re not in ketosis, you’re not really sparing muscle or dipping heavily into body fat, so the muscle gets eaten first to provide glucose the body needs in non-keto mode.

Protein and Muscle

In a low calorie keto diet, you still need protein though. 40-60 grams of protein per day. Eat enough fat to meet your calorie goals, typically 60-90 grams of fat per day in addition to the 40-60 grams of protein. Whatever approximates the “Daily Calories to Eat” in the above equation.

No need to work out during this, other than walking or house chores or yard work if you want (keep heart rate below 120 bpm, as there’s a limit to how fast body fat can be converted into energy).

Ketosis is pretty sparing of the muscles. If you try to do a low calorie diet without ketosis, the body is in glucose-burning mode and when it’s low on glucose from carbs it will break down muscle to turn into glucose to power itself. That’s why a non-ketogenic low calorie low protein diet is the fastest way to lose muscle, even faster than not eating at all because at least when fasting you’re in ketosis which preserves muscle.

The reason ketosis preserves muscle is because the body prefers ketones for energy and has all that body fat to draw from, so the muscles are left alone for the most part. The reason I say “most part” is because certain organs of the body need glucose regardless, even in ketosis, and muscles will break down to feed them unless you eat enough protein. 40-60 grams of protein per day, when not working out, is sufficient.

The issue with protein is that it raises insulin as much as an equal amount of carbs does. That’s why after eating 4-6 oz of meat your insulin goes up and ketone levels go down for several hours. During that time, you may feel not as clear or energized. Fat burning will slow during that time too. But that’s what you have to do if you want to preserve muscles on a low calorie ketogenic diet.

Insulin Resistance and Keto Success

Some people actually go into ketosis very easily, enter it deeply, and can eat more protein without affecting ketones too much.

Other people have a tough time inducing ketosis, and anything beyond 4 oz of meat at a time knocks them out of it for many hours. They have to be ultra careful about what they eat.

Why the difference? It has to do with how insulin sensitive or resistant they are, which depends on genetics and hormones and lifestyle. People who are insulin resistant are diabetic or on their way to being diabetic. Or they might have metabolic disorders, thyroid issues, low testosterone, super high cortisol levels, and so on.

If you accumulate fat easily, especially around the mid section, you may be of the latter category. In that case, you’ll just have to be more strict about avoiding carbs and limiting your protein intake to 4oz or less per meal or snack.

If in doubt, during the first day or two (if you’re not fasting) eat just veggies (lettuce, avocado, celery, cucumber, broccoli, green onions), olive oil, egg yolks, and fatty nuts like walnuts and macadamia nuts.

By limiting protein during the keto induction phase, you won’t screw it up. There’s nothing worse than staying in that limbo state between non-keto and keto and endlessly feeling like crap by keeping yourself from fully flipping over.

Ideal Ketone Range

Now, the keto indicator strips can tell you what ketone range you’re in. You want to aim to be somewhere in the middle of the scale, somewhere between 2.0 and 5.0 — if it’s higher (darker color) feel free to eat more protein to bring it down. If it’s in the none, trace, or small range then cut back on the protein and check that you’re not consuming hidden carbs, or just fast more often. Some veggies like carrots and tomatoes have too many sugars that can add up if overeaten.

Mineral Deficiency

Because you’re eating less and losing stored water (glucose in muscles helps it store water… less glucose = less water in body) you’ll be losing minerals and may become low on sodium, potassium, magnesium, and calcium. You can supplement or create your own electrolyte fluid with this recipe:

Keto Juice Version 1.0

2L of water
1/2 tsp magnesium chloride
1 tsp potassium chloride
1 tsp sodium chloride (table salt)
1 tsp calcium carbonate

This is a modification of the “Snake Juice” recipe given by Cole of Snake Diet fame. Let’s call it “Keto Juice Version 1.0” — It has a better form of magnesium, includes calcium carbonate since increased magnesium absorption can decrease calcium levels, and omits the baking soda since calcium carbonate is a PH buffer already. Or you can just follow Cole’s recipe and take a calcium pill on the side, but just keep in mind that magnesium sulfate in that recipe is not absorbable and probably functions more as an anti-constipation element.

This is an electrolyte fluid that can be consumed while fasting to prevent muscle cramps and other common mineral-deficiency symptoms. For example, acute calcium deficiency can cause numbness and tingling in the extremities and face, which can happen with the original Snake Juice recipe. Calcium carbonate solves that problem.

Eat Nutritiously

Lastly, because you’re eating less, it’s important to eat more nutritious foods. Specifically, for proteins that would be egg yolks, chicken livers, and salmon. For vegetables that includes asparagus, broccoli, peppers, and green onions. These are just some examples. Be sure to include these among what else you’re eating. You’ll be peeing out sodium more than normal, so feel free to add more salt to your foods.

You can research Keto Diet and Snake Diet for more tips and ideas. The above is not strictly those, but has various improvements learned from a lot of experimentation and research.

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