Current Goals
Improve my memory.
Run 5 kms in one stretch, in 12 weeks.
Shed a few pounds...
Nutrition
700 grams of vegetables. I'm on a low carb diet so I have to get the brunt of my daily carb intake from vegetables, which is a feat in itself...
55 % fat, 20% carbs and 35% protein.
Breakfast...
Spinach "smoothie"
130 grams steamed spinach
50 grams of red pepper
50 grams steamed broccoli
1 whole egg
3 cloves of garlic to mask the taste of brewer's yeast...
30 grams of brewer's yeast
2 tsp. a mixture of linseed and evening primrose oil.
2 tsp. coconut oil
2 tsp. olive oil
Salt
Oregano
2 tbsp. powdered gelatin
5 grams of Superfood XS powder
10, 5 grams lecithin granules
20 grams almonds
1 large cup of vegetable juice in the evening.
Liquids
2 to 3 litres of water.
2 cups of coffee.
4 cups of green tea.
Exercise
A 2 hour long walk each day.
15 minutes of jogging each day.
Supplements
Multivitamin
1 multivitamin twice daily
Content per 2 pcs.
Vitamin A: 800 mcg-100 %
Thiamin (B1): 1,8 mg- 164 %
Riboflavin (B2): 2,1 mg- 150 %
Vitamin B6: 3 mg- 214 %
Vitamin B12: 3 mcg- 120 %
Folic Acid: 200 mcg- 100 %
Niacin: 18 mg- 113 %
Pantothenic acid: 6 mg- 100 %
Biotin: 75 mcg- 160 %
Vitamin C: 90 mg-113 %
Vitamin D: 5 mcg- 100 %
Vitamin E: 15 mg- 125 %
Minerals
Calcium: 250 mg-31 %
Magnesium: 100 mg-27 %
Iron, organic bound: 7 mg-50 %
Zinc: 22,5 mg-225 %
Cobber: 2 mg-200 %
Iodine: 150 mcg-100 %
Manganese: 2,5 mg-125 %
Chromium: 50 mcg-125 %
Selenium, organic bound: 50 mcg-91 %
Herbs
50 mg Turmeric extract, Curcuma longa L. 30:1, equal to 1500 mg dried herb.
20 mg Ginger extract, Zingiber officinalis Roseoe. 5 % gingerols
100 mg Hvidløg ekstrakt, Allium sativum L. 3:1, equal to 300 mg dried herb.
43 mg Stinging nettle extract, Urtica dioica L. 5:1, equal to 215 mg dried herb.
30 mg Fenugreek seed extract, Trigonella foenum-graecum L. 5:1, equal to 150 mg dried seeds.
30 mg Horsetail extract, Eqvisentum arvense L. - 3 % silica.
20 mg Pumpkin seeds, Cucurbita pepo L. 1:1, equal to 140 mg dried seeds.
Fruits and berries:
24,5 mg Cranberry extract, Vaccinium macrocarpon Ait. 5:1, equal to 122,5 mg dried berries.
30 mg Schisandraceae extract, Schisandra chinensis L. 5:1, equal to 150 mg dried berries.
40 mg Blueberry extract, Vaccinium myrtillus L. 5:1, equal to 200 mg dried berries.
15 mg Vindruekerne ekstrakt, Vitis vinifera L. 25:1 equal to 375 mg dried seeds.
60 mg Lemon, Citrus aurantium L.
20 mg Cayenne, Capsicum L. 4:1 equal to 80 mg dried fruit.
Uridine stack [L1]
8 fish oil capsules = 3, 6 grams EPA and DHA.
Content per capsules
Concentrated fish oil: 1000 mg
Omega-3: 540 mg
EPA and DHA: 450 mg
Vitamin E: 5 mg
30 grams of Brewer’s yeast ≈ 510 mg of RNA
Contains 1.7%-7% uridine by dry weight.
10, 5 grams of Lecithin granulate
Phospholipidcomplex 10.200 mg
– including:
Phosphatidylinositol: 1.470 mg
– including inositol: 282 mg
Phosphatidylcholin: 2.415 mg
– including choline: 343 mg
Linolensyre (Omega-3): 268 mg
Linolsyre (Omega-6): 3.197 mg
Oliesyre (Omega-9): 525 mg
Oils [2]
10 ml virgin olive oil
Fatty acid profile
Omega-9 ≈ 5, 5 – 8, 3 grams
Omega-6 ≈ 350 mg - 2, 1 grams
Omega-3: Less than 150 mg
Phytochemicals
Caffeic acid
Tyrosol esters
– including Tyrosol
– including Hydroxytyrosol
– including Oleocanthal
– including Oleuropein
15 ml flax seed oil and evening primrose oil
87% flaxseed oil and 13% evening primrose oil
Omega-3 ≈ 8, 3 grams
Omega-6 ≈ 3-4 grams
Gamma-linoleic acid: Less than 500 mg.
10 ml virgin coconut oil
Approximately contains:
91% saturated fatty acids.
40% long chain triglycerides (LCT)
60% medium chain triglycerides (MCT)
MCT ≈ 5, 7 grams
LCT ≈ 3, 8 grams
Vitamins
Vitamin K2: 100 mcg twice weekly. Sometimes only once every week.
Vitamin D3: 2500 IU/62, 5 mcg.
ZMA (Mg gluconate, not aspartame) Stack
Magnesium Gluconate = 300 mg.
Zinc Picolinate = 15 mg.
Vitamin B6 = 11 mg.
ALCAR/ALA stack
Acetyl L-Carnitine ≈ 600 mgs.
Alpha Lipoic Acid ≈ 200 mgs.
Other supplements
Gelatin: 20 grams.
Superfood XS = 5 grams.
Acai powder (100% Freeze-dried), Apple Extract (80% Polyphenols, 10% Chlorogenic acid, 5% Phlorizin), French red wine extract (35% Polyphenols, 5% Resveratrol, 75% OPC), Black Currant extract (25-30% Anthocyanins), Blueberry Powder (100% Freeze-dried), Broccoli sprout (4000 ppm sulforaphane), Broccoli extract (6% Glucosinolates), Cranberry Powder (100% Freeze-dried), Mangosteen Extract (30% Polyphenols & 10% Mangostin), Pomegranate Extract (40% Punicalagins), Macqui Berry Extract, Raspberry powder (100% Freeze-dried), Rosehip extract (30% Polyphenols).
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Past issues
I have experienced many incidences of ectopic heartbeats since january this year. I've been to the doctor and to a cardiologist for a formal diagnosis, and worn a Holter monitor for 4 days. The Holter monitor recorded my heartbeat continuously for 4 days. I'm still waiting for a analysis of the data.
A few days or a week before I was equipped with the monitor, the ectopic heartbeats began to subside again. I've experienced this several times. I think the high potassium content in the food I eat has positively affected my heartbeat, even though the cardiologist dismissed it as of little importance. Magnesium, sodium, potassium, calcium all seem to have helped greatly. The 5-HTP I took must have helped also, by lowering the levels of stress hormone and epinephrine produced by anxiety.
References to posts made on this website
[L1] http://www.longecity...a/page__st__480
[L2] http://www.longecity...ils-101-thread/
Edited by MrSan, 12 July 2013 - 07:21 PM.
