How to be healthy in un-healthy times, in one page or less
As the saying goes, "You are what you eat." So, why are we in the civilized world oh so slowly killing ourselves? Especially given that the scientific evidence has been available for decades if not centuries?
This document, and its companion "Transitional diet to full health," is a summation of more than two decades of reading research into what makes a human healthy. To whit, this is my one page overview of what to do, and what not to do, to achieve long term health. Long term health being defined as lack of any major diseases, dental cavities curing themselves, appropriate weight for your height, a lean body, being physically fit AND mentally healthy. If you also find this useful, great.
The quality of the calories consumed regulates your weight and overall health. So, don't eat crap.
- No processed foods of any kind.
- No Genetically Modified foods of any kind.
- No Grains, Beans or Potatoes. (e.g. NO GRAINS! Also skip peanuts [a bean] and cashews)
- Eat only organic foods fed their historic diets. (e.g. Grass fed beef/dairy that have never been fed grain. Chickens aren't vegetarians.)
- Limit salt, sweeteners (and other empty calories), dairy and nuts.
- Any dairy should be UN-pasteurized.
- Do eat eggs, meat, chicken, fruit, vegetables, and berries. (Taking into account points one and two above.)
- Eat approximately 60-70% animal based foods and 30-40% plant based foods. (Carbs/Fats/Proteins will balance themselves.)
- Prepare foods the way they taste best to you. (You will naturally eliminate things like French Fries as over time they will no longer taste "good.")
Habits / Lifestyle:
- Brush your teeth with a non-toxic, non-caloric sweeter. (Stevia , Xylitol, etc.)
- Don't run, jog, do aerobics, power walk, "sweat your ass off," etc. to "lose weight."
- Do pleasurable things that give exercise. (Walk, enjoy your favorite sport, play with children, garden, etc.)
Vitamin and mineral supplements in general shouldn't be needed. You should be able to get 100% from food, but the US food supply (even 100% organics, which can't be found) are a far cry from having the nutrient load of foods prior to the industrial revolution. Take supplements to achieve the below minimums. Especially if you have current cavities.
Vitamin | Dose | Reason
- A | 4k IU | Dental
(Between Cod Liver Oil and a multi-Vitamin you should be getting enough.)
- C | 5g - 15g |
(It's generally cheapest to get Calcium Ascorbate powder. 3 lbs is cheaper per dose: Now Foods Calcium Ascorbate Powder, 3-pound ($45.62) , but 8 oz is more convenient: Now Foods Calcium Ascorbate, 8-Ounce ($8.77)
- D3 (don't use D2) | 6,000 IU | Dental
(I generally get Country Life Vitamin D3 5000 I.U., 200-Softgel ($8.10) (was ~$10 / 200 Softgels)
- Iodine | 10g - 15g | Nutrient Uptake
(This is the last Iodine I bought: Optimox Iodoral 180 tabs ($30.95) (was ~$35 / 180 Tablets before Japan's FUBAR
Now seems out of stock so try: Iodoral (High Potency Iodine/Potassium Iodide Supplement) 12.5 mg 90 Tablets ($19.99) )
- K2 (MK-4) | 5mg | Dental, Reverse Arterial Calcification
(Last I bought was Carlson Vitamin K 5mg, 60 Capsules ($13.99) . But I'd rather have something with less fillers.)
- omega 3 | minimum 5 grams per day of fish oil, 3 as Norwegian salmon, and 2 as cod liver oil. | Heart, blood vessels, brain
(I like the flavored Arctic Cod Liver Oil: And softgels if you can't take the liquid: , but be warned you have to take a bunch!)
- Food based Multi-Vitamin | 1 tab | General health and to combat lack of food nutrients.
(I use: Rainbow Light Men's One Multi, 150-Count (Too low to display) Good for women: Rainbow Light Womens One, Just Once Multivitamin, 150 Tablets (Too low to display) )
- | |
The nutrient list will expand over time as I acquire more hard reference material.
Need to complete research on:
Chlorella | | detoxification
Magnesium | |
Magnesium Chloride | | Chelation
Potasium | | Lowers blood presure, counters Sodium
Selenium | |
Articles to finish research on:
If the thyroid is not absorbing enough iodine it will not be fully activated and the body's temperature will be abnormally low.
EWG BodyBurden - The Pollution in Newborns
EWG tested 10 newborn babies for 413 industrial chemicals, pollutants and pesticides. We learned that these 10 babies were born polluted with hundreds of chemicals.
EWG BodyBurden - The Pollution in People (2002 report)
In a study led by Mount Sinai School of Medicine in New York, in collaboration with the Environmental Working Group and Commonweal, researchers at two major laboratories found an average of 91 industrial compounds, pollutants, and other chemicals in the blood and urine of nine volunteers, with a total of 167 chemicals found in the group. Like most of us, the people tested do not work with chemicals on the job and do not live near an industrial facility.
Scientists refer to this contamination as a person's body burden. Of the 167 chemicals found, 76 cause cancer in humans or animals, 94 are toxic to the brain and nervous system, and 79 cause birth defects or abnormal development. The dangers of exposure to these chemicals in combination has never been studied.
Whole House Fluoride Removal Water Filter Package
Eco-Fluoride Filter Whole House Water Filtration System
Appropriate deflouridation technology for use in flourotic areas in Tanzania
"It is well documented that environmental contaminants such as fluorides are absorbed readily both through the skin and by inhalation ? Studies by Drs. H.S. Brown, D.R. Bishop and C.A. Rowan in the early 1980s demonstrated that an average of 64% of the total dose of waterborne contaminants, such as fluoride, are absorbed through the skin."
? American Journal of Public Health 1984; 74: 479-84 ? Fluoride: Drinking Ourselves to Death, Barry Groves, pp. 275-265
Vitamin D and Health in the 21st Century: an Update, Pharmacokinetics of vitamin D toxicity
current data support the viewpoint that the biomarker plasma 25(OH)D concentration must rise above 750 nmol/L (300 ng/ml) to produce vitamin D toxicity
(researched, seems valid, to be re-organized and moved to separate section)
For Vitamin A, 1 i.u. = 0.3µg retinol, 3.6µg b-carotene, or 7.2µg other vitamin A carotenoids
Vitamin C is a combination / synergistic drug. Too many studies indicate administration of ascorbate alone shows minimal effect.
Vitamin C & Treatment of Cancer: Part I, Abstracts and Commentary from the Scientific Literature
Following is a review of the scientific literature as it pertains to the impact of vitamin C on cancer. The questions, "What works?" and "How might it be applied?" were the motivational ones behind this review. As this one does, each review will include only well-designed studies from peer-reviewed journals. Original journal citations are given, along with capsule descriptions of the original scientific abstracts.
In other words, what follows is not anecdotal evidence; it is scientific evidence. We can now move beyond the stage of allowing quackbusters, apologists for special interest groups, and other adherents of the flat-earth school of intellectual inquiry to maintain that there's no evidence of the disease-fighting value of nutrients. Because, quite simply, there is, and here it is.
Links to several other Vitamin C articles
Humans make at least 10,000 units of vitamin D within 30 minutes of full body exposure to the sun
When fair-skinned adults sunbathe in the summer (enough to turn the skin slightly pink) they make about 20,000 units of vitamin D in 20 minutes
Half-life of approximately 2 months
These seems to be an agreed upon "facts," but I've yet to come across hard science to support them.
Vitamin D and the H1N1 Virus
Sufficient vitamin D prevents influenza
New Study by Heart Researchers at Heart Institute at Intermountain Medical Center Links Vitamin D Deficiency To Cardiovascular Disease And Death
Researchers found that patients with very low levels of Vitamin D were 77 percent more likely to die, 45 percent more likely to develop coronary artery disease, and 78 percent were more likely to have a stroke than patients with normal levels. Patients with very low levels of Vitamin D were also twice as likely to develop heart failure than those with normal Vitamin D levels. "We concluded that among patients 50 years of age or older, even a moderate deficiency of Vitamin D levels was associated with developing coronary artery disease, heart failure, stroke, and death," she says. "This is important because Vitamin D deficiency is easily treated."
For Vitamin E, 1 i.u. = 0.67µg natural a-tocopherol (different conversion factors are used for different forms of vitamin E)
Need a real reference:
Salt Loading: http://www.breastcancerchoices.org/drshevin.html
Iodine-Related Bromide Detox: http://www.breastcancerchoices.org/bromidedetoxsymptomsandstrategies.html
Iodine Supplementation Protocol: http://www.breastcancerchoices.org/iprotocol.html
want MK-4 (Menatetrenone)
On the Trail of the Elusive X-Factor, A Sixty-Two-Year-Old Mystery Finally Solved, by Chris Masterjohn
A growing body of published research confirms Dr. Price's discoveries, namely that vitamin K2 is important for the utilization of minerals, protects against tooth decay, supports growth and development, is involved in normal reproduction, protects against calcification of the arteries leading to heart disease, and is a major component of the brain.
Vitamin K2 plays a crucial role in the development of the facial bones, and its presence in the diets of nonindustrialized peoples explains the wide facial structure and freedom from dental deformities that Weston Price observed.
Insecticides in pet shampoo may trigger autism
Mothers of children with an autism spectrum disorder (ASD) were twice as likely to have reported using pet shampoos containing a class of insecticide called pyrethrins as those of healthy children, according to survey results presented Thursday at the International Meeting for Autism Research in London. The risk was greatest if the shampoo was used during the second trimester of pregnancy.
Meanwhile, another study suggests that exposure to organophosphate insecticides double the risk of developmental disorders, including autism. Organophosphates have previously been linked to Gulf War syndrome.
While many chemicals have previously been blamed for triggering autism, there have been very few rigorous studies designed to investigate the link.
Tiny pesticide exposure during pregnancy can have long-term impact on female offspring
A new animal study accentuates the risk of ultra-low levels of the common pesticide chlorpyrifos to cause long-lasting birth defects in female offspring of exposed mothers. The daughters exhibited learning delays, disturbed brain function and altered thyroid levels. Significantly, these symptoms resulted from low toxicity exposure during late gestation-an impact route not even part of current regulatory pesticide testing.
Why Flamingoes Don't Get Osteoperosis, by Jacob Schor, ND
Stand on one leg for a minute (alternating legs) with your eyes open three times a day. If you need to, hang onto something so you don't tip over. By Sakamoto's calculations, standing on one foot for a minute would have an effect on bone density equivalent to walking 53 minutes. Repeating his exercise three times a day would be equivalent to taking three almost hour long walks a day. After 10 years of performing this exercise, 33 percent of the women still had increased bone density compared to their initial scan. ...increasing bone density as a woman ages from 68 to 78 is clearly unexpected. None of the women who continued the exercises fractured a hip during the ten year period.
Cure Dental Cavities
K2 is an activator for D and A, i.e., it's what makes them do what they do with mineral salt (calcium, potassium, etc.) utilization, essentially making those salts go everyplace they should (bones & teeth), and no place they shouldn't (coronary arteries).
So, 5mg is a big dose compared to what a human would normally get in diet. However, it should be noted that dosages of 45mg and even way higher have been used with no ill effets noted. In rats, they induce atherosclerosis and then give 45 mg per day to reverse the arterial calcification.
Cure Dental Cavities
Eat a grain-free diet and take vitamin D to HEAL cavities
see also: http://freetheanimal.com/2009/04/cure-dental-cavities.html
Don't. In their current form they are more harm than good.
(Need a better source)
The vaccines are far more deadly than the swine flu, by Dr. Mae-Wan Ho and Prof. Joe Cummins
Mercury in the form of thimerosal, a deadly preservative 50 times more toxic than mercury itself.
The Potential Dangers of the Swine Flu Vaccine
WHO considers the severity of the H1N1 virus to be moderate, meaning H1N1 flu is an illness which does not usually require hospitalization or even medical care. Research published in the American Journal of Respiratory and Critical Care Medicine also confirms that despite an increase in vaccination coverage among the elderly from 15 percent in 1980 to 65 percent at present, there has been no decrease in deaths from influenza and pneumonia. 51 separate studies concluded that the flu vaccine worked no better than a placebo in 260,000 children ranging in age from six months to 23 months. flu vaccine ingredients may be more dangerous than the flu itself because aside from using a particular virus strain, flu shots contain dangerous substances such as mercury, antifreeze, formaldehyde, phenol, aluminum, detergent, resin, egg proteins and polysorbate 80.
Very low carbohydrate diets
Carbohydrate restriction improves the features of Metabolic Syndrome. Metabolic Syndrome may be defined by the response to carbohydrate restriction
Since many studies have shown that there is frequently a spontaneous reduction in total caloric intake in very low CHO diets and that CHO removed is not replaced by fat or protein, very low CHO now appears as a far more prudent choice than judged in the past.
Diabetics on a Low-carbohydrate Diet
Low-carbohydrate, high-fat diet brings blood glucose down to an acceptable level without requiring medication.
Universal Health Improvement
Paleo for Everyone, All the Time, for Universal Health Improvement
This study adds to the evidence that no matter what your gender or genetic background, a diet roughly consistent with our evolutionary past can bring major health benefits.
It is all about Real Food all the time. Just dump the shit. Eliminate all grains, all legumes, all sugar, all processed vegetable oils, and all products derived therefrom. Eat as much as you want of the following: natural fats (animal, olive, avocado, coconut), meat / fowl / seafood, vegetables (starchy ones within reason), fruits (focus on berries), and nuts (peanuts aren't nuts).
PaNu: paleolithic nutrition - duplicating the evolutionary metabolic milieu, by Kurt G. Harris MD
The PaNu approach to paleolithic nutrition is derived from clinical medicine and basic sciences disciplined by knowledge of evolutionary biology and paleoanthropology. The best evidence from multiple disciplines supports eating an animal-based diet high in fat and low in carbohydrates and cereal grains.
Free The Animal, by Richard Nikoley
Tipping the scale at 230+ (5'10) in May, 2007, at 33%+ body fat, I decided to do something about it. This blog is about that continuing journey. Having lost 60 net pounds -- on the way to 10% BF -- I'm ready to reveal my "secrets." I'm enthusiastic about helping others achieve real results. The mainstream advice is mostly wrong. One need only take a look around.
Stephan Guyenet, Ph.D. in NeurobiologyMy goal is to live well, and help others do the same. I received a B.S. in biochemistry from the University of Virginia in 2002, and a Ph.D. in neurobiology from the University of Washington in 2009. Professionally, I conduct bench research on neurodegenerative disease and aging. In my spare time, I study and convey time-tested strategies for achieving and maintaining health and well-being.
How do you convert from ng/mL to nmol/L?
In summary: multiply by 1000 and divide by the molecular weight:
ng/mL * (1000mL/L) * (1g/xx mol) * (1 g*nmol/ng*mol) = nmol/L
For D3: To convert ng/ml to nmol/l, multiply by 2.498.
IU to grams
Vitamin A, 1 i.u. = 0.3µg retinol, 3.6µg b-carotene, or 7.2µg other vitamin A carotenoids
Vitamin D, 1 i.u. = 0.025µg cholecalciferol
Vitamin E, 1 i.u. = 0.67µg natural a-tocopherol (different conversion factors are used for different forms of vitamin E)