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Eat to Live and Live to enjoy Everything Else

Since the dawn of farming mankind no longer eats for Necessity but for Recreation, enslaved by Addiction.
We must ignore 90% of what we see in Supermarkets!

Because I hate vegetables so much -- I buy :-  Bulk  spinach, asparagus, onion, mushroom, beetroot, broccoli. Add tinned beans ( garbanzo, kidney, black, butter, refried, peas). Add meat from a whole cooked chicken ($5 from COSTCO). No more processed meat. --- Add a tinned soup ( chicken/vegetable broth) and microwave it or --- microwave the spinach + beans + mushrooms + soup --- add the beetroot, hummus, guacamole --- and put everything into a food mixer . NO MORE:- potatoes, rice, pasta, soy, corn, processed meat, cheese, butter and GRAINS( all bread, cereal, pancakes, cookies etc...) Almost all my carbs come from beans, cashews and fruit. My only source of sugar(fructose) is fresh fruit, plain yogurt( its hard to find yogurt with low enuf sugar content)   and what they sneak into tinned foods like tomato soup and sweet peas. ( I can't find ANY Tomato Soup with low enuf sugar content). All pretty drastic but necessary. I call it the Caveman's Natural Lifestyle (Paleo Diet:- but includes fat-free milk, cashew nuts, lentils, beans, peas and all other legumes and excludes honey). Having spent all my life having desert after dinner -- there is quite an addiction to overcome. After every dinner I would crave something sweet. It takes a while for fruit to take the place of sugary deserts here !  There is only about 10% of every supermarket isle's content that I can  buy . (especially when GRAINS are out).  Watch out for the sugar content in tins ( like tomato soup, peas) and plain Yogurt   How to fight sweet cravings when sugar is everywhere (no! it is not better to replace sugar with beef jerky!) No, you don’t need eight glasses of water a day Red flags that your ‘clean' diet is going too far ( sugar IS poison and SHOULD be cut out ! beware of generalizations ) Even more evidence that we’re eating all wrong (huge study) super-consumers of carbs were 28 percent more likely to die of cardiovascular disease. But diets with a high fat ratio swung in the opposite direction. Benefits (at least in terms of avoiding death from heart-related trouble) tapered off around three servings of fruits and vegetables per day.  Raw vegetables have a greater benefit than cooked. Still don't get why they lump fruit with vegetables. There's such a huge difference, in general, especially in fructose (sugar-like) content. My daily routine 8am-ish one pint of tea - a teabag of black and one of green tea + nonfat milk and 1/3 sachet of Splenda. 10:30 -- 2 hand-fulls of Cashews 11:00-ish -- one pint of coffee + nonfat milk and the occasional tablespoon of Bailey's Irish Cream ( I'm bad) If and when I feel hungry I have around 6 cherry tomatoes microwaved and a glass of V8 Low Sodium . 4pm(around) Dinner 6pm Dessert( fruit)     COSTCO:		All about moving towards PLANT based DIET Looks like  I can't get my LDL below 101 without STATINS !
		Huge Study: Blood of Long-Lived people ( march 2025) After over nine years of follow-up, from more than 503,000 adults higher free sugar intake was associated with a higher risk for cardiovascular disease and greater waist circumference. the amount of cholesterol we’re taking in  -- is not as much of a problem -- it's SATURATED FAT Mar 2020: Study shows low carb diet may prevent, reverse age-related effects within the brain (restrict carbs to 20 grams per day or less. The typical American consumes between 250 grams of carbs a day.) Feb 2020: Olive Oil may extend life STUDY 2019: Higher egg and cholesterol consumption hikes heart disease and early death risk 2020 the largest meta-analysis  the impact of Egg consumption may lead to higher LDL among healthy subjects. However, randomized clinical trials with long term follow-up are needed to guarantee the association between egg consumption and human health. The most important microbes that live in your body "Probiotics,marketed to help boost our gut bacteria, are rarely worth investing in, as there’s little evidence the bacteria in them stick around to change your microbiome in the long term. "
		5 Vegetables That Are Healthier Cooked Carrots, Tomatoes, Mushrooms, Spinach, Asparagus
		Chemically, the sugars in fruit and the sugars in a candy bar are the same, but the effects on your health couldn’t be more different. The fiber in the fruit minimizes the sugars’ impact on blood sugar . The fruits that seemed to deliver the biggest benefit were apples, berries, and pears.
		Scientists have discovered that a protein in wheat triggers the inflammation of chronic health conditions, such as multiple sclerosis, asthma and rheumatoid arthritis, and also contributes towards the development of non-coeliac gluten sensitivity. Yet, gluten does not appear to cause the condition. Fish Oil Pills Don't Prevent Heart Attacks, a Study of Studies Finds Alzheimer’s Research - the risk reduction for the four flavonols surveyed: isorhamnetin, kaempferol, myricetin and quercetin. People in the top quintile who ingested the most isorhamentin-rich foods—pears, olive oil, wine and tomato sauce—achieved a 38 percent risk reduction, compared with members in the lowest quintile. Kale, beans, tea, spinach and broccoli were the highest sources of kaempferol, which furnished a 51 percent drop in risk. Tea, wine, kale, oranges and tomatoes provided lots of myricetin, along with a 38 percent lower Alzheimer’s incidence. Tomatoes, kale, apples and tea are loaded with quercetin, but no health benefit was registered for that flavonol.
		After my pint cup of tea, (green plus black tea + non-fat milk and a little Splenda), my breakfast starts about 10.30am  with salted cashew nuts (from Costco) and cherry tomatoes wrapped in dried seaweed ( both, also from Costco) (They have salt-free cashews for those with high blood pressure)  I take a few mouthfuls of Sunflower seeds ( also from Costco) and wash it all down with a glass of V8 ( guess where I get that?  - -WRONG! Target sells large LOW SODIUM bottles of V8).  Sunflower seeds are tasteless but contain fats that are good for you. Normally I get tired of doing the same thing over again but for some reason eating the same breakfast every day doesn't bother me. I don't eat meat any more, other than fish, and the occasional egg and I only take fat-free milk in tea and coffee. ( I used to drink a couple of cups of fat-free milk a day). Most times I don't take lunch but other times its:- Campbell's Chunky Soup ( I live with the occasional potato content) or The Mill Valley Market's salad bar ( COLESLAW, BROCCOLI salad, not SHRIMP LOUIE (despite the cholesterol), SPINACH + BEETS, chicken salad)  sometimes its the hot bar -- I pick out the chicken from the chicken curry or the beef from the stew (and leave the potatoes) Dinner  frozen vegetables microwaved (Target sells microwavable Green Giant in mild sauce).  heat tinned beans + tinned mushrooms, chopped whole lettuce( iceberg so I don't need to wash it) or spinach, seaweed salad, dried chopped onion, granulated garlic  in microwave,  add beets ( from Costco) chop some onion and put all in blender.   to-go Chinese garlic vegetables  carrots too much carbs  marinated WILD Alaska salmon (Costco) microwaved. Costco's Edamame beans with a teaspoonful of hummus or guacamole . I keep the beans in the freezer and take out a dinner portion the day before eating. microwave just to warm them Cauliflower Bites with a little Branston pickle on each. microwave Curried Lentils ( add chicken or sardines ) Microwave in the bag. Dessert fruit  - I typically take twice as much fruit as I did before I stopped the pie and whipped cream.  Having spent all my life having desert after dinner, it was difficult to break this addiction and only eat fruit, instead. Helping me with this is the resignation that I'm now Eating to Live and Living to enjoy Everything Else. I wash down each mouthful of banana with a mouthful of diet soda. Wait for blueberries to get soft.  Wait for persimmons to get soft till they look like they're rotten. Erythritol (zero calorie sweetener) linked to heart attack and stroke
		Instead of the hastle of Avocados and to avoid the browning over time of open containers containing a large amount of guacamole   -- I use  these guacamole minis.	This page has all of a sudden turned into a huge plug for COSTCO ! I scrape off the skin when half-way microwaved.	Tastes surprisingly sweet cos - Although one portion contains 2 grams of sugar ( for a total of 14g of sugar - 7 portions).  2g is acceptable, I think.

My Lunches (every other day) I no longer eat lunch

Dinner

•  Is agave really better than white sugar?
•  Will cleansing help my body detoxify?
•  We all hunger for nutrition advice, but not all the advice you hear is worth believing.

Here are the truths behind five common nutrition myths:

MYTH: "Natural sweeteners" are better than regular sugar

Let’s face it: If you bake cookies using a cup of sugar, it really doesn’t matter what type you use if you eat all of the cookies, right? Whether it’s date sugar, agave or evaporated cane juice, when it comes to sugars, the quantity you consume matters more than the type.

Guidelines recommend no more than six (for women) to nine (for men) teaspoons of any type of added sugar daily. Higher consumption is linked to an increased risk of heart disease, obesity and diabetes.

Maybe you prefer coconut sugar because it’s less refined or may cause less of an insulin spike than white sugar. That’s fine, but you still need to watch portion size. Despite the different colors, textures and flavors, all sugars contain a similar number of calories (10-20 per teaspoon) but scant amounts of vitamins, minerals and fiber. Enjoy a spoonful in your coffee or in that bite of dessert, but don’t believe any sugar is a health food.

MYTH: Sea salt is healthier than table salt

Much like natural sugars, the health halo over sea salt is also undeserved. Although it’s often marketed for its content of trace minerals, like copper and manganese, they’re in such tiny quantities that they contribute very little to the body. Plus, we already get enough of these nutrients from the foods we eat daily.

The truth is that sea salt and table salt contain the same amount of sodium by weight, and that’s the nutrient of most concern. Consumed in excess (more than 2,300 mg/day), sodium may put you at higher risk of stroke, kidney disease and high blood pressure.

From a culinary point of view, however, the type of salt matters. Different varieties will change the flavor profile and texture of a dish. For example, flaky Maldon adds a terrific crunch, while Hawaiian sea salt imparts an earthy flavor. So choose a pinch of a particular salt for its culinary characteristics, not because you’re sprinkling health onto your meals.

MYTH: Quinoa is super-high in protein

Quinoa is often listed alongside poultry and meat as a stellar source of protein, so it’s time to set the record straight. Quinoa has eight grams of protein per cup, but a three-ounce serving of meat or poultry has around 25 grams of protein — hardly comparable.

The confusion lies in the terminology. Quick science lesson: Protein is made up of smaller units called amino acids. A “complete” protein contains all nine essential amino acids — and quinoa is one of relatively few plant-based foods in this category. But being a complete protein isn’t the same as being high in protein.

Quinoa is delicious and does add some protein to your meals, but with 40 grams of carbohydrates per cup, its culinary use is as a grain, not a protein. When compared with other grains, quinoa has a moderate amount of protein — not as much as wheat, but more than brown rice or oats.

MYTH: Cleansing helps remove toxins from the body

Cleansing involves using laxatives, juices or herbal remedies to remove “toxins” from the body to accelerate weight loss or boost energy. But there is little scientific research on the effectiveness of cleansing, simply because most “detox diets” don’t identify the specific toxins they aim to remove.

Some people report feeling “energetic” after cleansing, but that may be because most detox diets involve eliminating processed foods. The downside to detoxing? Expensive supplements, possible nutritional deficiencies and false hope from unsubstantiated claims.

You can skip the extravagant juice concoctions and costly supplements, since your body self-cleanses daily. We all have built-in detox systems: the skin, intestines, liver and kidneys effectively remove waste from your body through sweat, urine and feces. So, a good workout (to sweat), some water (to pee) and a high fiber diet (to poop) will cleanse you naturally. And of course, you’ll have less to “cleanse” if you don’t drink too much alcohol, smoke or rely on a diet filled with processed foods.

MYTH: Processed meat

Remember last year’s scary headline? “World Health Organization Says Processed Meat Causes Cancer.” Turns out, the science was not as dire as the headline made it sound.

The WHO report said that eating 50 grams of processed meat every day (about one hot dog) increased the relative risk of colorectal cancer by 18 percent. That’s not the same as “causing cancer.” To put it into perspective: The average person has a 5 percent risk of developing colon cancer; those who eat a lot a processed meat increase their risk to 6 percent.

Meats that are not processed — such as steak, veal and fresh pork (like pork chops or loin, not bacon or ham) are less strongly linked to colorectal cancer than processed meats.

So what does this mean for your dinner plate? The American Institute for Cancer Research suggests avoiding processed meat and limiting red meat to no more than 18 ounces (about three 6 oz. servings) per week. Steaks and pork chops are better choices than sausages, deli meats or bacon.

source Cara Rosenbloom Washington Post

5 Vegetables That Are Healthier Cooked
Boost nutrition and flavor with these tips By Consumer Reports September 17, 2017

While the most important thing is to eat a variety of vegetables prepared in a variety of ways, sometimes cooked vegetables are better than raw. “Common wisdom says cooked vegetables have fewer nutrients than fresh ones, but that isn't always the case," says Amy Keating, a dietitian at CR. “Many nutrients in fruits and vegetables are bound in the cell walls. Cooking breaks those walls down, releasing the nutrients so your body can absorb them more easily.” Below are five foods you should heat before eating, plus tips on how to unleash their full potential in terms of nutrition and taste.

Carrots
Cooking ignites this veggie’s cancer-fighting carotenoids, the nutrient responsible for its orange hue. A 2008 study in the Journal of Agricultural Food Chemistry found that boiling carrots until tender boosted their concentration of carotenoids by 14 percent. But hold the fry pan! Pan frying caused a dip in carotenoid levels by 13 percent.

Try this: To maximize the nutritional benefits, boil carrots whole before slicing. Cooking them that way keeps valuable nutrients from escaping into the cooking water. Added bonus: Once cooked, they’ll be easier to cut. Top with a tiny bit of honey or maple syrup to bring out the natural sweetness of carrots.

Mushrooms
A cup of cooked white mushrooms has about twice as much muscle-building potassium, heart-healthy niacin, immune-boosting zinc, and bone-strengthening magnesium as a cup of raw ones. That’s according to the Department of Agriculture’s nutrient database. Even mushrooms considered edible can sometimes contain small amounts of toxins, but they can be destroyed through cooking.

Try this: Mushrooms are like sponges when it comes to soaking up fat, so go easy on the oil. Because they release a lot of water when cooking, don’t overcrowd the pan, and let them cook down. For a flavor boost, try sautéing mushrooms with garlic and sprigs of fresh thyme. Serve as a side dish alone or mixed into cooked whole grains, or use them as a burger topping.

Spinach
The leafy green is packed with nutrients, but you’ll absorb more calcium and iron if you eat it cooked. The reason: Spinach is loaded with oxalic acid, which blocks the absorption of iron and calcium but breaks down under high temperatures. A study found that cooking spinach quickly in boiling water, then plunging it into cold water, reduced oxalate content by 40 percent, on average, which was more effective than pan or pressure cooking.

Try this: Blanch a bunch of fresh spinach leaves in boiling water for 1 minute, then plunge in ice water for a few more. Drain well and keep wrapped in the fridge. "This makes it easy to add a serving of vegetables to omelets, soup, and other dishes," Keating says. Cooked spinach should keep a few days.

Asparagus
A study in the International Journal of Food Science & Technology found that cooking these stalks raised the level of six nutrients, including cancer-fighting antioxidants, by more than 16 percent. Another study in the International Journal of Molecular Sciences found that cooking asparagus more than doubled the level of two types of phenolic acid, which some studies have linked to lower cancer rates.

Try this: To keep spears crisp and help them retain nutrients, dunk them whole into a pot of boiling water. Watch carefully and remove them with tongs as soon as they turn bright green. Toss with lemon juice and olive oil; a little fat helps your body absorb the antioxidants in asparagus and other vegetables.

Tomatoes
With tomatoes, whether they’re baked, fried, or even puréed into spaghetti sauce, heat increases a phytochemical, lycopene, that has been linked to lower rates of cancer and heart disease. It also gives red tomatoes their rosy color. According to a 2002 landmark study, heating tomatoes for 30 minutes at 190.4° F (the temperature of soup simmering on a stove) boosted the levels of absorbable lycopene by 35 percent. Though cooking reduced the vitamin C content, the study found that it raised the total power of the disease-fighting antioxidant by 62 percent.

Try this: Instead of serving raw tomatoes cut up in a salad, try roasting them in the oven. Roasting concentrates their flavor, Keating says. Arrange quartered tomatoes on a sheet pan in one layer, drizzle them with olive oil and balsamic vinegar, sprinkle with garlic, salt, and pepper, then bake for about a half-hour at 200° F. You can use them as a side dish, on sandwiches, or tossed in salads.

Coconut oil is high in saturated fatty acids, and saturated fat has been linked to high cholesterol levels and heart disease.

Levels of both amyloid and tau is key to understanding and diagnosing Alzheimer’s and other forms of dementia.
 

high levels of ALT may be a sign of liver damage from hepatitis, infection, cirrhosis, liver cancer, or other liver diseases.
 The damage may also be from a lack of blood flow to the liver or certain medicines or poisons.

LDL <70mg/dL ( 192,213  people) were associated with
a 26% reduction in the risk of all-cause dementia and
a 28% reduction in the risk of Alzheimer’s ,
compared with >130mg/dL  ( 379,006  people)

White blood cells protect the body against infection. If an infection develops, white blood cells attack and destroy the bacteria, virus, or other organism causing it. White blood cells are bigger than red blood cells but fewer in number. When a person has a bacterial infection, the number of white cells rises very quickly. The number of white blood cells is sometimes used to find an infection or to see how the body is dealing with cancer treatment.

White blood cell types (WBC differential).

The major types of white blood cells are neutrophils, , lymphocytes, monocytes, eosinophils, and basophils. Immature neutrophils, called band neutrophils, are also part of this test. Each type of cell plays a different role in protecting the body. The numbers of each one of these types of white blood cells give important information about the immune system, . Too many or too few of the different types of white blood cells can help find an infection, an allergic,  or toxic reaction to medicines or chemicals, and many conditions, such as leukemia, .

Red blood cell (RBC) count.

Red blood cells carry oxygen from the lungs to the rest of the body. They also carry carbon dioxide back to the lungs so it can be exhaled. If the RBC count is low (anemia), the body may not be getting the oxygen it needs. If the count is too high (a condition called polycythemia), there's a chance that the red blood cells will clump together and block tiny blood vessels (capillaries). This also makes it hard for your red blood cells to carry oxygen.

Hematocrit (HCT, packed cell volume, PCV).

This test measures the amount of space (volume) red blood cells take up in the blood. The value is given as a percentage of red blood cells in a volume of blood. For example, a hematocrit of 38 means that 38% of the blood's volume is made of red blood cells. Hematocrit and hemoglobin,  values are the two major tests that show if anemia or polycythemia is present.

Hemoglobin (Hgb).

The hemoglobin molecule fills up the red blood cells. It carries oxygen and gives the blood cell its red color. The hemoglobin test measures the amount of hemoglobin in blood. It's a good measure of how well the blood can carry oxygen throughout the body.

Red blood cell indices.

There are three red blood cell indices: mean corpuscular volume (MCV), mean corpuscular hemoglobin (MCH), and mean corpuscular hemoglobin concentration (MCHC). They are measured by a machine, and their values come from other measurements in a CBC. The MCV shows the size of the red blood cells. The MCH value is the amount of hemoglobin in an average red blood cell. The MCHC measures the concentration of hemoglobin in an average red blood cell. These numbers help in the diagnosis of different types of anemia. Red cell distribution width (RDW) can also be measured. It shows if the cells are all the same or different sizes or shapes.

Platelet (thrombocyte) count.

Platelets (thrombocytes) are the smallest type of blood cell. They are important in blood clotting. When bleeding occurs, the platelets swell, clump together, and form a sticky plug that helps stop the bleeding. If there are too few platelets, uncontrolled bleeding may be a problem. If there are too many platelets, there is a chance of a blood clot forming in a blood vessel. Also, platelets may be involved in hardening of the arteries (atherosclerosis, ).

Mean platelet volume (MPV).

Mean platelet volume measures the average amount (volume) of platelets. MPV is used along with platelet count to diagnose some diseases. If the platelet count is normal, the MPV can still be too high or too low.
https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.Complete-Blood-Count-CBC.hw4260

 Creatine is a chemical made by the body and is used to supply energy mainly to muscles.
This test is done to see how well your kidneys work. Creatinine is removed from the body entirely by the kidneys.

Estimated GFR (eGFR) helps us know how the kidneys are working. eGFR is based
on the creatinine blood test result, age, sex, and body size. Monitoring eGFR
over time helps us understand changes in kidney function.

Actual kidney function may be better or worse than the estimated GFR because
blood creatinine levels are affected by body make up, diet, hydration,
genetics, and more.

Multiple eGFR values are used to determine chronic kidney disease (CKD)
stages, defined by the following ranges:

eGFR 45 - 59 = Stage 3a
eGFR 30 - 44 = Stage 3b
eGFR 15 - 29 = Stage 4
eGFR under 15 = Stage 5