6 replies to this topic

[hanswu]

Diet and Supplement Regimen
NB Consumed water is filtered through Reverse Osmosis (AquaPure Reverse Osmosis Model AP-RO5500)

• Steel cut oats (20g), lentils (10g), Wheat Bran (10g), Psyllium (10g), yeast spread (0.5 tsp) [nb1], cinnamon, cocoa powder + 10 Hazelnuts
• 2 tsp of flax seed oil [64,65]*
• Cauliflower smoothie w/ some other greens – for choline(75) (blended with Kefir and half a banana)
• Olive oil (2 tsp)
• Sencha Green Tea

Probiotic source – live culture/home-made yogurts or other fermented dairy’s; I use Kefir
*Kombucha carries risks (http://www.cancer.or...on/kombucha-tea) w/ Meal

• Vitamin D (2000IU) [73]
• Methylcobalamin (500mcg) [83,84]

3 hrs after meal

• IP-6 (500mg) [76-78,118]
  
• Anti-cancer effect. Anti-calcification in soft tissue.

• Lunch (w/ large salad)
• ½ C black beans, lentils
• 2 tsp Vinegar
• 10 Hazelnuts + 10 almonds

Seasoning
Preparation: Soak the bean for 24 hours. Boil for 10 min (destroys lectins) then simmer and stir occasionally until soft (~1.5 hours)
[Note: Legumes require preparation to remove toxins] w/ Meal

• Zinc (10:1 Zn:Cu) as required
• Beta-alanine (1g) (79)
• Creatine (800mg) [88,89]
  
• Only Creapure, others may have impurities: http://www.brinkzone...te-on-creatine/

Dinner

• Varies: steamed/raw vegetables (e.g. turnip greens, red/green lettuce, napa cabbage, eggplant, zucchini, asparagus, chinese broccoli, bok choy, etc…)
• Crimini mushrooms (good niacin source)
• 10 Hazelnuts
• 2 cloves of raw garlic
• 1 tbsp olive oil
• 2.5 fl oz of Red Wine

w/ Meal

• Taurine (500mg) [21,86]
• Vitamin K2 MK-7 (90mcg) [74] (or MK4 5mg)
• Lithium (5mg pill split over 7 days) [80-82]

Why no Alpha Lipoic Acid?

• At least in healthy males no benefit for glucose uptake and may interfere with glucose uptake post-exercise [97]
• In people with healthy kidneys may cause oxidant damage [98] nb. the dose is many times what most people take though (allometrically scaled = 2g of racemic lipoic acid)

Carninutrient: beta-alanine, methylcobalamin, taurine,
Post-Prandial Protection: Wine
Nutrient Repletion: Lithium, Vitamin K2, Vitamin D3, IP6, Zinc
?lysine: 30 Min Before – Lysine (1g) [67,68]** (preload? [116,117])
nb1. If you need to supplement the B-vitamins because its hard to reach the RDA use Marmite instead of Brewer’s yeast. Phosphate excessively high in Brewer’s.
nb2. Use half and half salt for seasoning. Decrease sodium intake and increases potassium intake.
nb3. Also see EWGs Pesticide Guide
*Buy a flax seed oil that is in a bottle with antioxidants. Do not buy pills because it increases the surface area for oxidation and also if you’ve ever seen the encapsulating machines they generate heat [required to seal gelatin capsule] (66).
**Lysine works by binding the glucose molecules floating around post-prandially. This way this free it just gets filtered through the kidneys instead of glycating more permanent structures.

[kismet]

I think you forgot to add the references.

Interesting choice for your grains: wheat bran and psyllium. Why? Personally, I am enamored with oat bran.

[hanswu]

With the New Years coming up I am going to make some changes.

Diet and Supplement Regimen
NB Consumed water is filtered through Reverse Osmosis (AquaPure Reverse Osmosis Model AP-RO5500)

BREAKFAST

• Broccoli 200g + Cauliflower (choline source [75]) 200g blended + kefir + pomegranate juice (POM) + oat bran + 10 hazelnuts
• Flax seed oil (2tsp)
• Some cereal
• Sencha Green Tea

Probiotic source – live culture/home-made yogurts or other fermented dairy’s; I use Kefir
*Kombucha carries risks (http://www.cancer.or...on/kombucha-tea)

w/ Meal

• Vitamin D (2000IU) [73]
• Methylcobalamin (500mcg) [83,84]

3 hrs after meal

• IP-6 (500mg) [76-78,118]
  
• Anti-cancer effect. Anti-calcification in soft tissue.

LUNCH (w/ large salad)

• ½ C black beans, lentils + Seasoning
• 2 tsp Vinegar
• Olive oil (1TBSP)
• 10 Hazelnuts

Preparation: Soak the bean for 24 hours. Boil for 10 min (destroys lectins) then simmer and stir occasionally until soft (~1.5 hours)
[Note: Legumes require preparation to remove toxins]

w/ Meal

• Zinc (10:1 Zn:Cu) as required
• Beta-alanine (1g) (79)
• Creatine (800mg) [88,89]: Only Creapure, others may have impurities: http://www.brinkzone...te-on-creatine/

Dinner

• Varies: steamed/raw vegetables (e.g. turnip greens, red/green lettuce, napa cabbage, eggplant, zucchini, asparagus, chinese broccoli, bok choy, etc…)
• Crimini mushrooms (good niacin source)
• 10 Hazelnuts
• 2 cloves of raw garlic
• 1 tbsp olive oil
• 2.5 fl oz of Red Wine

w/ Meal

• Taurine (500mg) [21,86]
• Vitamin K2 MK-7 (90mcg) [74]
• Lithium (5mg pill split over 7 days) [80-82]

Why no Alpha Lipoic Acid?

• At least in healthy males no benefit for glucose uptake and may interfere with glucose uptake post-exercise [97]
• In people with healthy kidneys may cause oxidant damage [98] nb. the dose is many times what most people take though (allometrically scaled = 2g of racemic lipoic acid)

Carninutrient: beta-alanine, methylcobalamin, taurine,
Post-Prandial Protection: Wine
Nutrient Repletion: Lithium, Vitamin K2, Vitamin D3, IP6, Zinc

• ?lysine: 30 Min Before – Lysine (1g) [67,68]** (preload? [116,117]): Lysine works by binding the glucose molecules floating around post-prandially. This way this free it just gets filtered through the kidneys instead of glycating more permanent structures.
• nb1. If you need to supplement the B-vitamins because its hard to reach the RDA use Marmite instead of Brewer’s yeast. Phosphate excessively high in Brewer’s
• nb2. Use half and half salt for seasoning. Decrease sodium intake and increases potassium intake.
• nb3. Also see EWGs Pesticide Guide

*Buy a flax seed oil that is in a bottle with antioxidants. Do not buy pills because it increases the surface area for oxidation and also if you’ve ever seen the encapsulating machines they generate heat [required to seal gelatin capsule] (66).

References

21. Eur J Nutr. 2001 Dec;40(6):275-81.Plasma levels of advanced glycation end products in healthy, long-term vegetarians and subjects on a western mixed diet.Sebeková K, Krajcoviová-Kudlácková M, Schinzel R, Faist V, Klvanová J, Heidland A

67.Diabetes Metab Res Rev. 2008 Jan-Feb;24(1):64-73.The improvement effect of L-Lys as a chemical chaperone on STZ-induced diabetic rats, protein structure and function.Jafarnejad A, Bathaie SZ, Nakhjavani M, Hassan MZ, Banasadegh S.
68. Nephron. 2001 Feb;87(2):148-54.L-lysine reduces nonenzymatic glycation of glomerular basement membrane collagen and albuminuria in diabetic rats.Jyothirmayi GN, Modak R, Reddi AS.

73. Anticancer Res. 2011 Feb;31(2):607-11.Vitamin d supplement doses and serum 25-hydroxyvitamin d in the range associated with cancer prevention.Garland CF, French CB, Baggerly LL, Heaney RP.

74. Atherosclerosis. 2009 Apr;203(2):489-93. Epub 2008 Jul 19.High dietary menaquinone intake is associated with reduced coronary calcification.Beulens JW, Bots ML, Atsma F, Bartelink ML, Prokop M, Geleijnse JM, Witteman JC, Grobbee DE, van der Schouw YT.

75. Nutr Rev. 2009 Nov;67(11):615-23.Choline: an essential nutrient for public health.Zeisel SH, da Costa KA

76.Nutr Cancer. 1997;28(1):7-13.Comparison of pure inositol hexaphosphate and high-bran diet in the prevention of DMBA-induced rat mammary carcinogenesis.Vucenik I, Yang GY, Shamsuddin AM.

77.Anticancer Res. 1999 Sep-Oct;19(5A):3671-4.Mammary tumor inhibition by IP6: a review.Shamsuddin AM, Vucenik I.

78. Nutr Cancer. 2006;55(2):109-25.Protection against cancer by dietary IP6 and inositol.Vucenik I, Shamsuddin AM.

79. Amino Acids. 2011 Aug 17. [Epub ahead of print]Effect of two β-alanine dosing protocols on muscle carnosine synthesis and washout.Stellingwerff T, Anwander H, Egger A, Buehler T, Kreis R, Decombaz J, Boesch C.

80.Br J Psychiatry. 2009 May;194(5):464-5; discussion 446.Lithium levels in drinking water and risk of suicide.Ohgami H, Terao T, Shiotsuki I, Ishii N, Iwata N.

81. Neuropsychobiology. 2010;62(1):50-60. Epub 2010 May 7.Novel insights into lithium's mechanism of action: neurotrophic and neuroprotective effects.Quiroz JA, Machado-Vieira R, Zarate CA Jr, Manji HK.

82. J Am Coll Nutr. 2002 Feb;21(1):14-21.Lithium: occurrence, dietary intakes, nutritional essentiality.Schrauzer GN.

83. Acta Neurol Taiwan. 2005 Jun;14(2):48-54.Effectiveness of vitamin B12 on diabetic neuropathy: systematic review of clinical controlled trials.Sun Y, Lai MS, Lu CJ.

84.Exp Neurol. 2010 Apr;222(2):191-203. Epub 2010 Jan 4.Methylcobalamin increases Erk1/2 and Akt activities through the methylation cycle and promotes nerve regeneration in a rat sciatic nerve injury model.Okada K, Tanaka H, Temporin K, Okamoto M, Kuroda Y, Moritomo H, Murase T, Yoshikawa H.

86. Curr Opin Clin Nutr Metab Care. 2011 Jan;14(1):57-60.Taurine in cardiovascular disease.Zulli A.

88. Ann Neurol. 2000 Nov;48(5):723-9.Dietary supplement creatine protects against traumatic brain injury.Sullivan PG, Geiger JD, Mattson MP, Scheff SW.

89. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50.Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial.Rae C, Digney AL, McEwan SR, Bates TC.

97. J Int Soc Sports Nutr. 2011; 8(Suppl 1): P32.Published online 2011 November 7. doi: 10.1186/1550-2783-8-S1-P32PMCID: PMC3238166The effect of alpha lipoic acid ingestion on glucose uptake in healthy malesIva Mandic,corresponding author1 Jason Vescovi,1 Michael Riddell,1 and Ira Jacobs1,2

98.Kidney Int. 2005 Apr;67(4):1371-80.Mechanisms of antioxidant and pro-oxidant effects of alpha-lipoic acid in the diabetic and nondiabetic kidney.Bhatti F, Mankhey RW, Asico L, Quinn MT, Welch WJ, Maric C.

116.Diabetes Care. 2009 Sep;32(9):1600-2. doi: 10.2337/dc09-0723. Epub 2009 Jun 18.Effects of a protein preload on gastric emptying, glycemia, and gut hormones after a carbohydrate meal in diet-controlled type 2 diabetes.Ma J, Stevens JE, Cukier K, Maddox AF, Wishart JM, Jones KL, Clifton PM, Horowitz M, Rayner CK.
117.Int J Food Sci Nutr. 2012 Dec 19. [Epub ahead of print]Effect of consuming salad and yogurt as preload on body weight management and cardiovascular risk factors: a randomized clinical trial.Azadbakht L, Haghighatdoost F, Karimi G, Esmaillzadeh A.
118. J Nephrol. 2008 Sep-Oct;21(5):768-75.Role of phytate and osteopontin in the mechanism of soft tissue calcification.Grases F, Prieto RM, Sanchis P, Saus C, De Francisco T.

I think you forgot to add the references.

Interesting choice for your grains: wheat bran and psyllium. Why? Personally, I am enamored with oat bran.

Added the references. Im gonna try oat bran for the new year, as I will be getting rid of oats and using whole grain cereal instead. I guess it is smarter to use oat bran in the first place. Was wondering if you had any good quality studies on the beta-glucans. Especially the difference between barley and oats! Thx!

Edited by hanswu, 31 December 2013 - 06:38 PM.

[kismet]

To my knowledge there's no good data to support one over the other. Some data suggesting little difference (1 - full text not available to me):
Consumption of 3 g/d of oat or barley β-glucan is sufficient to decrease blood cholesterol, whereas the effect on BGL is still inconclusive, with high heterogeneity, and requires further clinical research studies with longer intervention periods.

If you follow reference (3) you may find a review of barley-oat differences in the full text, but I can't access it right now. Could you send it to me if you read it?

Briefly, my reasoning goes as follows:
A. Use a beta-glucan containing grain, because it could be more beneficial than other whole grains (speculative). Here, barley and oats seem to be the best studied ones (1).
B. Use whole grains that have been studied in successful RCTs and epidemiologic studies, e.g. oats.
A & B both include oats, so that's a good choice. I do not know if Barley is typically consumed by the studied populations, but it could be useful to add variety.

C. It is plausible to prefer bran and this choice is backed by some studies (2)
D. GI/GL and immunologic concerns weaken the case for wheat. On the other hand, it's probably a major component of all the studied diets...

1.
Nutrition. 2011 Oct;27(10):1008-16. doi: 10.1016/j.nut.2010.11.006. Epub 2011 Apr 6.
Meta-analysis of the effect of β-glucan intake on blood cholesterol and glucose levels.
Tiwari U, Cummins E.

2.
PLoS Med. 2007 Aug;4(8):e261.
Whole grain, bran, and germ intake and risk of type 2 diabetes: a prospective cohort study and systematic review.
de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM.

3.
J Nutr. 2013 Oct;143(10):1579-85. doi: 10.3945/jn.112.173054. Epub 2013 Aug 14.
Extracted oat and barley β-glucans do not affect cholesterol metabolism in young healthy adults.
Ibrügger S, Kristensen M, Poulsen MW, Mikkelsen MS, Ejsing J, Jespersen BM, Dragsted LO, Engelsen SB, Bügel S.

Edited by kismet, 05 January 2014 - 03:01 PM.

[hanswu]

One author review:

Eur J Clin Nutr. 2013 Apr;67(4):310-7. doi: 10.1038/ejcn.2013.25. Epub 2013 Feb 20.Review of human studies investigating the post-prandial blood-glucose lowering ability of oat and barley food products.Tosh SM.

[jwilcox25]

Added the references. Im gonna try oat bran for the new year, as I will be getting rid of oats and using whole grain cereal instead. I guess it is smarter to use oat bran in the first place. Was wondering if you had any good quality studies on the beta-glucans. Especially the difference between barley and oats! Thx!

Any specific reason for removing oats?

[hanswu]

Not really. Just gonna use more oat bran and use cereal for increased texture. So it has to replace something.

Just for reference. My blog is: robustbiology.WordPress.com