11 replies to this topic

[yogiman45]

Currently this is what I have been consuming daily.
About 1660 calories total.
1) Raisins with extra thick rolled oats
2) olive oil 2 tbsp
3) A smoothie with kale,blueberries, black berries, bananas, apples,
4) black beans
5) 6 cups of coffee
6) ezekiel bread
7) 2 eggs
8) quinoa
9) Omega 3 pills

My goal is to limit my grain consumption and have a diet that is better for brain health and heart disease prevention. I would love if someone posted their grocery list.

[DePaw]

Why eat Ezekiel bread when trying to limit grains? It was also made as a punishment, not meant to be a 'healthy' food for them. Why not make your own bread such as einkorn sourdough or almond/other nut bread?

[Mind]

The Mediterranean diet has the most support for health and disease-free longevity. Basically, plenty of vegetables, higher fat (mostly olive oil) than most diets, a bit lower protein than most.

[theconomist]

The Mediterranean diet has the most support for health and disease-free longevity. Basically, plenty of vegetables, higher fat (mostly olive oil) than most diets, a bit lower protein than most.

I would second this, if you don't want to obsessively micro manage everything you eat like some of us do around here then just picking up the mediterranean diet (I'd limit the fish and chose macademia and hazelnuts over other nuts tho) as your go to diet. You could also follow the World cancer research fund's dietary recomendations for cancer prevention which is pretty close to the mediterranean diet.

http://www.lef.org/w...rs-of-follow-up

[DR01D]

The Mediterranean diet has the most support for health and disease-free longevity. Basically, plenty of vegetables, higher fat (mostly olive oil) than most diets, a bit lower protein than most.

I eat a low calorie, Mediterranean diet although I've eliminated nearly all bread and dairy. It's an easy diet to follow.

I eat raw almonds, pistachios, walnuts, etc. etc every day. If you like healthy fats you'll like this diet.

The Mediterranean Diet

Another distinguishing factor of a Mediterranean-style diet is that it can be quite high in fat (35 to 40 percent of your calories). But the focus is on healthy fats—in particular, monounsaturated fats (from olives, nuts, and avocados) and omega-3 fatty acids (from fish, flax, and nuts). Although high in calories, fat makes food tastier and meals more satisfying.

My breakfast:

1 egg: 90 calories
1 green apple: 80 calories
1 banana: 105 calories
25 pistachio kernels: 84 calories
12 almond kernels: 82 calories
20 peanut kernels: 59 calories
1 piece of dove dark chocolate: 42 calories

Grand total: 542 calories

In this breakfast 42% of may calories come from fats.

Edited by DR01D, 02 May 2013 - 01:47 PM.

[sthira]

Speaking of almonds (yum):

Nootropic and hypophagic effects following long term intake of almonds (Prunus amygdalus) in rats.
Haider S, Batool Z, Haleem DJ.
Nutr Hosp. 2012 Dec;27(6):2109-15. doi: 10.3305/nh.2012.27.6.6140.
PMID: 23588464 [PubMed - in process] Free Article
http://scielo.isciii...nrm=iso&tlng=en
http://scielo.isciii...2original31.pdf

Abstract

Introduction:

Over a period of time researchers have become more interested in finding out the potential of various foods to maintain the general health and to treat diseases. Almonds are a very good source of many nutrients which may help to sharpen the memory and to reduce cardiovascular risk factors.

Objective:

The present study was conducted to evaluate the nootropic effects of almonds. Effect of oral intake of almond was also monitored on food intake and plasma cholesterol levels.

Methods:

Rats were given almond paste orally with the help of feeding tube for 28 days. Memory function in rats was assessed by Elevated Plus Maze (EPM) and Radial Arm Maze (RAM). Brain tryptophan, 5-HT and 5-HIAA were estimated at the end of the treatment by HPLC-EC method.

Results:

A significant improvement in learning and memory of almond treated rats compared to controls was observed. Almond treated rats also exhibited a significant decrease in food intake and plasma cholesterol levels while the change in growth rate (in terms of percentage) remained comparable between the two groups. Analysis of brain tryptophan (TRP) monoamines exhibited enhanced TRP levels and serotonergic turnover in rat brain following oral intake of almonds.

Conclusion:

The findings show that almonds possess significant hypophagic and nootropic effects. Results are discussed in context of enhanced 5-HT metabolism following almond administration.

[DR01D]

Speaking of almonds (yum):

Nootropic and hypophagic effects following long term intake of almonds (Prunus amygdalus) in rats.
Haider S, Batool Z, Haleem DJ.
Nutr Hosp. 2012 Dec;27(6):2109-15. doi: 10.3305/nh.2012.27.6.6140.
PMID: 23588464 [PubMed - in process] Free Article
http://scielo.isciii...nrm=iso&tlng=en
http://scielo.isciii...2original31.pdf

Thanks for the link!

Several years ago when I switched to a low calorie, high fat diet (nuts and such) my memory improved. A healthy diet makes a big difference.

I know this is anecdotal but I'm 43 and I feel as sharp as when I was 20.

Edited by DR01D, 02 May 2013 - 04:41 PM.

[helluva nootro]

I hear with chocolate its the darker the better right, or the higher the cocoa content. Can any of you give a link or reference to the type you would suggest using?

[alecnevsky]

I'd recommend nutritional ketosis but not before you read up on daily electrolyte requirements and concede that sodium won't give you high blood pressure (I am still not sure of the latter.)

[helluva nootro]

any articles you can provide links to you found of particular interest?

Edited by helluva nootro, 30 May 2013 - 09:42 PM.

[sthira]

Chocolate consumption is inversely associated with prevalent coronary heart disease: the National Heart, Lung, and Blood Institute Family Heart Study.

AuthorsDjoussé L, et al. Show all Journal Clin Nutr. 2011 Apr;30(2):182-7. doi: 10.1016/j.clnu.2010.08.005. Epub 2010 Sep 19.

Affiliation
Department of Medicine, Brigham and Women's Hospital and Harvard Medical School, Boston 02120, MA, USA. ldjousse@rics.bwh.harvard.edu

Comment in Curr Hypertens Rep. 2011 Dec;13(6):401-3. Clin Nutr. 2012 Feb;31(1):149; author reply 150.

Abstract

BACKGROUND & AIMS: Epidemiologic studies have suggested beneficial effects of flavonoids on cardiovascular disease. Cocoa and particularly dark chocolate are rich in flavonoids and recent studies have demonstrated blood pressure lowering effects of dark chocolate. However, limited data are available on the association of chocolate consumption and the risk of coronary heart disease (CHD). We sought to examine the association between chocolate consumption and prevalent CHD.

METHODS: We studied in a cross-sectional design 4970 participants aged 25-93 years who participated in the National Heart, Lung, and Blood Institute (NHLBI) Family Heart Study. Chocolate intake was assessed through a semi-quantitative food frequency questionnaire. We used generalized estimating equations to estimate adjusted odds ratios.

RESULTS: Compared to subjects who did not report any chocolate intake, odds ratios (95% CI) for CHD were 1.01 (0.76-1.37), 0.74 (0.56-0.98), and 0.43 (0.28-0.67) for subjects consuming 1-3 times/month, 1-4 times/week, and 5+ times/week, respectively (p for trend <0.0001) adjusting for age, sex, family CHD risk group, energy intake, education, non-chocolate candy intake, linolenic acid intake, smoking, alcohol intake, exercise, and fruit and vegetables. Consumption of non-chocolate candy was associated with a 49% higher prevalence of CHD comparing 5+/week vs. 0/week [OR = 1.49 (0.96-2.32)].

CONCLUSIONS: These data suggest that consumption of chocolate is inversely related with prevalent CHD in a general United States population.

Published by Elsevier Ltd.
PMID 20858571 [PubMed - indexed for MEDLINE]

[Cris Barrows]

I've also been looking at nutritional ketosis for both these organs and am actively participating now, and have been on and off for the past 10 years.

As for the brain - I saw this in an online article today that I thought seems relevant here. From a BLOG called Neurorexia.

A sample quote -

Mitochondrial respiration, while generating ATP, also produces many reactive oxygen species (ROS). An acute increase in ROS is associated with stroke damage, while accumulation of ROS is one of the major hallmarks of aging and age-related neurodegenerative diseases. Keto can induce upregulation of mitochondrial uncoupling proteins (UCPs) in rat, which correlates with decreased ROS generation and increased resistance towards chemically induced seizure. Keto also increases the body’s own antioxidant defense system, namely glutathione levels in the hippocampus and protects mitochondrial DNA from ROS damage.

There are a host of other observations on ketosis and the brain that seem to be markedly beneficial. Lots of nonsense and fear related articles on the web as well unfortunately.

As for the heart and avoiding CVD - seems like a high fat regimen is starting to move forward in this area to replace the low fat high carb recommendations. LDL-P - (particle count) seems to be the most indicative of atherosclerosis, low is best. The focus on LDL-C (serum cholesterol) appears to have been entirely misleading, and particle size also does not seem to be fruitful. High fat ketogenic diet gives the lowest LDL-P, whereas high carb gives the highest LDL-P and worst HDL.

Nutritional ketosis does appear to have real potential for both the brain and heart right now. Depending on your genes and hormone sensitivities then high fat, moderate/low protein, and very low carb - should generate effective ketosis.