The Centenarian Diet | ... Day 1 ...
Nutrition is not alternative medicine, it is the foundation of life.
Can we change? Nutrigenomics and Epigenetics | contributor july/2016 (4) says we must.
The Individual must take charge of their own health. Individual medicine is the purview of the patient.
Dr. Mercola - " ... Conventional medicine is excellent at diagnosing disease, but where it fails miserably is in the treatment approaches. It typically focuses on treating the symptoms, not the root cause, and it does so using toxic drugs that frequently cause problems that are more dangerous than the original complaint." Change the Game by Taking Control of Your Health | August/2016 ,
- When you are asleep, you are fasting, and current thinking is to quit eating 3 hours before sleep, and contrary to popular belief, do not worry about eating when you wake up. Research shows that a dietary rest time of 12 hours is good for the metabolism. but, 15 hours promotes endurance. (5) In addition, intermittent (IF) fasting affects the processes of inflammation (6), diabetes and cardiovascular disease (7), and triggers stem cell regeneration. and Apoptosis (8,8a,8b,8c)
- Sleep is regulated by two body systems: Sleep/Wake Homeostasis, by Luke Mastin, and the Circadian biological clock | contributor August/2016 . Completely different genes are active during these cycles. (9,9a,10,11)
Fasting and Sleep (Time-Restricted Feeding, TRF):
Daily Menu Pop-Up:
- Start the day as recommended on ... this site - Breakfast routine. We want 2 eggs (from pastured chickens), organic vegetables (i.e. onions, peppers, mushrooms, spinach or broccoli), cooked in real butter from pastured cows, top with avocado, and real cheese. Stir fry egg/veggie scramble or bake a Frittata.
- All carbohydrates are from vegetables, and some from the dairy. No added carbohydrates or starchy veggies i.e. potatoes.
- Coffee with cream, No Coffee-mate - Nestle (Note 2) or other synthetic sweetened processed food. Just real coffee, tea and current thinking is to use a spoon of Coconut Oil, MCT Oil, or a high quality raw milk, cream, or butter. Coffee Recipe: Wellness Mama - Healthy Coffee recipe with butter, or Bulletproof It.
|Loaded - micros/macros
- 3 ounces of salmon (cooked at breakfast, in butter with salt, pepper, garlic, and lemon). This goes on top of a ...spring mix Salad with O & V. Toss on some fermented vegetables (2 oz) such as Kimchi (Note 3). (Monterey Bay Aquarium - SeafoodWatch)
A fermented beverage. Kombutcha (12) is great, and it can be added to the
daily phytonutrient dense ... Smoothie. Note: Al Roker,
(as seen on Dr. Oz), steeps sliced ginger and mint then when finished sipping, he
eats the ginger and mint. Mint is ahead of cocao and second only to cloves for Polyphenols and Antioxidants.
micros and macros
- 3 oz liver (from grass fed beef) (skip this protein if you went Nuts) with at least ½ of an onion (sulfur), sauteed in grass fed butter or coconut oil (1 oz). 2 cups of vegetable of choice, stir fried in MCT oils or Butter (1 oz). Broccoli (top anti-cancer fighter) ... etc. Add: KCl and sea Salt. (KCl - potassium chloride), and most sea salt is 84% NaCl, and the balance in minerals.
- Fermented beverages, Kombutcha from teas, Kvass from grains or vegetables, (13) or Wines from grapes.
Dinner: - 3rd Meal is Optional
|Loaded - micros/macros
Kvass not wine
- Check out ... our Smoothies, and sip all day, or ... our Snacks. An ounce of Dark Chocolate 70-85% (Note 4) or for crunches - Go Nuts.
- ½ an Avocado and 1 oz of a healthy bacteria aged cheese.
- Note: if going Go Nuts, you can get "too" much of carbs | contributor october/2016 and proteins.
www.CronOmeter.com - Track Your Way to Better Health With This Tool. (14,14a) Omega 6 : 3 ratio = 1.5 : 1 All daily needs met or exceeded but vitamin D, still need the 15 minute walk in the sun.
Tracking Tool Results:
Vitamins/Minerals - loaded
2 oz Nuts- Walnuts
2.2g fiber/16oz coffee × 3
|w/1oz - butter, 80% BF
w/1oz - Coconut Oil / Ghee
- The circadian clock starts the moment you eat or drink something other than water.
- All meals and snacks are optional. Eating healthy fats and eliminating unnecessary carbs and getting net carbs below 75 g/d eliminates the constant-eating hunger sensation. TRF - Time Restricted Feeding needs be applied 12-15 hours/day allowing maximum repair and regeneration time. Ref: ... this site - Healthy Brain and Longevity.
- Yes! Daily walks, or 1 hour at the gym. Try to get in 10 short intense 30 second intervals, with general weight training. At home use free weights. (Note 5)
- If you work, get a stand-up desk. Even for the home.
Preparing for the Future | You cannot get there Sick
"Not one single person will be cured of heart disease, pulmonary disease, stroke, arthritis, obesity and, of course diabetes and Alzheimer's, with our current medical approach."
Medicine as we know it is in trouble. Can we be better doctors than the AMA provides? We certainly can acquire the knowledge to ask better questions. The AMA has failed in their mission.
OMG - Who Knew ...
Premise for Diet Plan: | Daily thinking ...
With modern availability of foods, we just need to select high nutrient foods to stay on this longevity path, and our body's built in survival mechanism will stay in the background.
There is no need to trigger the
Triage Theory mechanism within our cells if we maintain a constant flow of micronutrients and a balance of macronutrients.
The Centenarian Diet is based on this premises. This site investigates and reflects this view.
- → Meat, Seafood, great sources for macronutrients and micronutrients but little fiber. With our large brain using 20% of metabolic energy (more when sleeping), and requiring DHA and EPA omega 3's, meat and seafood present an excellent source of proteins and fats. Our soft diet makes these macronutrients more available.
- → Vegetables, great source for macronutrients and micronutrients and fiber. The symbiosis of the human organism, gut organism, and the environment, requires eating everything in sight, locally and seasonally. The body needs a large variety of plant food sources to feed our metabolism and our gut microbiome.
- → Seasonal - Eggs, eggs are a special class.
Eggs produce a
Completeliving organism. With the chicken egg the embryo gets much of its calcium C++ from the shell to build the animal. But, our paleo ancestors only had eggs available part of the year (mating/brooding cycles) and they were hard to get. This is our
modern advantagein nutrition, as we can get eggs year around. The idea is to avoid
Triage Theory, the body's triage response to nutrient shortages.
- → Seasonal - Fruits, Seeds (Nuts, Grains), once upon a time these were only available part of the year. In the modern age, these are available year round and this is our
modern advantage, and our modern downfall, we have hybridized for sweetness. If we manage this category properly, we can avoid triggering the
Triage Theorymechanism within our cells.
- → Carbohydrates, Fiber, the soft food diet. High source of energy and gut feeding fiber, (Ref. "prebiotic inulin-type fructans enhance calcium and magnesium absorption") which are eaten raw,
cooked, baked, soaked, or fermented. A
Porridgeapproach, where everything is gathered and used. Tubers, and seeds (legumes, nuts, grains) are eaten raw, cooked, soaked, or fermented.
- → Fermented Foods, "The Smart Opportunists" when walking around your neighborhood and if starving, rotten fruits and vegetables look good.
- → Sleep, Exercise, Stress and Fasting, Yes! Humans run on carbohydrate and fat energy everything else is a building block. Sleep is DNA repair time and the brain energy use goes up.
(15) Exercise is
Stressand the body has a inflammatory response which turns on genes that rebuild and repair. This built in inflammatory response is important to our health.
If you're not hungry, then do not eat. Fasting has been shown to reduce aging and all inflammation diseases. Think of winter time when food was scarce as an example of what our ancestors dealt with. They had to rely on natural underground tubers, bugs, and running down animals for foods, or feeding off tidal pools and marshlands.
Premise: Eat Real Foods, of the 600,000 foods on the market 80% are no longer real foods, which means it is getting harder to find real foods. Ref: FAT Chance - Dr. Robert Lustig. and the Institute for Responsible Nutrition. Balancing daily nutrition is important to avoid entering into Triage - Allocation of Resources.
- Ironically, all that was needed was to stop processing grains. White flour and white sugar could be shipped and stored for month, thus improving shelf life.
Nothing would eat it, as no nutritional value was left.Convenience can be a down fall with unwanted side effects, and not always the best solution.
Wheat is one of the most widely grown crops in the Western world. But the wheat of today is vastly different from the wheat our ancestors grew and ate. This is likely part of the explanation as to why celiac disease and
gluten intolerance have risen four-fold since the 1950s. Until the 19th century, wheat was also usually mixed with other grains, beans and nuts; pure wheat flour has been milled into refined white flour only during the last 200 years.
Grain Brain, written by Dr. David Perlmutter, a neurologist, (18) in which he reveals how processed grains can trigger neurological dysfunction and worsen dementia, also, Dr. Joseph Mercola, 2003 -
The No-Grain Diet. (19)
- INGREDIENTS: WATER, SUGAR, VEGETABLE OIL (HIGH OLEIC SOYBE AN AND/OR HIGH OLEIC CANOL A) , AND LESS THAN 2% OF SODIUM CASEINATE (A MILK DERIVATIVE)**, MONOAND DIGLYCERIDES, DIPOTASSIUM PHOSPHATE, CELLULOSE GEL, NATURAL AND ARTIFICIAL FLAVORS, CELLULOSE GUM, CARRAGEENAN. CONTAINS: A MILK DERIVATIVE. ** Not a source of lactose. Current as of August 2015. Please see shelf packaging for any changes.
- Koreans eat so much of this super-spicy condiment (40 pounds of it per person each year) that natives say "kimchi" instead of "cheese" when getting their pictures taken. The reddish fermented cabbage (and sometimes radish) dish—made with a mix of garlic, salt, vinegar, chile peppers, and other spices—is served at every meal, either alone or mixed with rice or noodles. And it's part of a high-fiber, low-fat diet that has kept obesity at bay in Korea. Kimchi also is used in everything from soups to pancakes, and as a topping on pizza and burgers. (20 - Health.com)
- There are some heavy metal pollution in dark chocolate. Currently the polyphenols in chocolate are a big health benefit but heavy metal pollution is an issue and Mars, Hershey, See's, etc. are being sued. (21) (22,22a,22b)
- Does not take a genius to figure this out. The list of references of the benefits would fill a book and it does fill just about all medical journals.