the Centenarian Diet

  1) Daily Lifestyle - live Healthier to 100 years and beyond ...

Track Your Nutrition & Health Data with cronometer.com

Centenarian Diet | Daily Lifestyle Routine - living to 100


The Centenarian Diet | ... Day 1 ...

Nutrition is not alternative medicine, it is the foundation of life.

The 20th Century Invented ... the Refined-Carbohydrate Disease.. (1,2,3) (Irony 1) (Note 1)

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 ,

Morning - Ketogenic Analysis.
Keto data Breakfast Protein
32.3g
Net Carb
23.8g
Fiber
10.9g
Fat
69.3g
Loaded - micros/macros
Half-Half w.coffee
Mid-day - Ketogenic Analysis.
Keto data Lunch Protein
28.0g
Net Carb
6.7g
Fiber
5.8g
Fat
35.5g
Loaded -
micros and macros

    Dinner: - 3rd Meal is Optional

  • 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.
Sunset - Ketogenic Analysis.
Keto dataDinnerProtein
31.0g
Net Carb
21.5g
Fiber
9.6g
Fat
51.8g
Loaded - micros/macros
Kvass not wine

    Tracking Tool:

  • www.CronOmeter.com - Track Your Way to Better Health With This Tool. (14,14a)
    Omega 6 : 3 ratio = 1.5 : 1All daily needs met or exceeded but vitamin D, still need the 15 minute walk in the sun.
    1. Supplements: Optional.
    2. This daily eating plan has all the Proteins needed, therefore, added proteins in ... Smoothie are not needed, go for the fiber and Phytonutrients.

Tracking Tool Results:

Day 1 - Ketogenic Analysis, Track Your Way to Better Health.
Keto data
Total meals
Snacks
Beverages
Protein
91.3g
8.6g
1.7g
Net Carb
52.0g
4.0g
0
Fiber
26.3g
3.8g
6.7
Fat
156.6g
37.0g

Vitamins/Minerals - loaded
2 oz Nuts- Walnuts
2.2g fiber/16oz coffee × 3
Ratio % 97.8g
30%
51.7
16%
 175.6g
54%
w/1oz - butter, 80% BF
w/1oz - Coconut Oil / Ghee
  1. Analysis: Proteins high, skip snacks or protein at dinner - 3oz liver, keep nuts, smoothie. Fiber still low - add more greens → > 30g, e.g. a whole Avocado to lunch, 5oz - 9g fiber, or add Avocado to ... Smoothie - Keto Style.
  2. Ratio - Protein 73.1g : Carbs 47.3g : Fats 171.1g → 25% : 16% : 59%
  3. LCHF monitoring tool www.Cronometer.com - Track Your Way to Better Health With This Tool. (14)

Info Notes:

  1. The circadian clock starts the moment you eat or drink something other than water.
  2. 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.
  3. Track Your Nutrition & Health Data with cronometer.com

    Exercise:

  • 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.

    Diet Outline:

    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.
  1. 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.
  2. 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.
  3. Seasonal - Eggs, eggs are a special class. Eggs produce a Complete living 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 advantage in nutrition, as we can get eggs year around. The idea is to avoid Triage Theory, the body's triage response to nutrient shortages.
  4. 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 Theory mechanism within our cells.
  5. 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 Porridge approach, where everything is gathered and used. Tubers, and seeds (legumes, nuts, grains) are eaten raw, cooked, soaked, or fermented.
  6. Fermented Foods, "The Smart Opportunists" when walking around your neighborhood and if starving, rotten fruits and vegetables look good.
  7. 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 Stress and 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.

 

 


Irony Notes:

  1. 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.

Notes:

  1. 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. References: 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)
  2. 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.
  3. 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)
  4. 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)
  5. 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.

 


living to 100
VA Pittsburgh Healthcare System
Curbing Cancer's Sweet Tooth

Dr. Tan is introducing Veterans with advanced cancer to a ketogenic LCHF - (high-fat, adequate-protein, low-carbohydrate) diet. This eating plan starves cancer cells while still meeting a patient's nutritional needs.

Take Action
Enhancing hero-worthy care for
Our Nation's Veterans.

[ + ] Sources and References:

  1. 1 Precision Nutrition, All about grains: Here's what you need to know. by Ryan Andrews
  2. 2 American Academy of Pediatrics, 1995, The Role of Dietary Fiber in the Development and Treatment of Childhood Obesity
  3. 3 Science Direct, Effects of long-term soluble vs. insoluble dietary fiber intake on high-fat diet-induced obesity in C57BL/6J mice
  4. 4 NCBI, Frontiers in Cell and Development Biology, Epigenetics across the human lifespan,Riya R. Kanherkar, Naina Bhatia-Dey, and Antonei B. Csoka.
  5. 5 Mercola.com, 2014, How Intermittent Fasting Can Help You Live Healthier, Longer
  6. 6 Nature Medicine, The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome–mediated inflammatory disease, Yun-Hee Youm, et al.
  7. 7 SAGE Journals, British Journal of Diabetes & Vascular Disease, Intermittent fasting: a dietary intervention for prevention of diabetes and cardiovascular disease. James E Brown, Michael Mosley, Sarah Aldred.
  8. 8 Cell.com, Cell Stem Cell, Prolonged Fasting Reduces IGF-1/PKA to Promote Hematopoietic-Stem-Cell-Based Regeneration and Reverse Immunosuppression, Chia-Wei Cheng, et al.
  9. 8a Cell Metabolism, Clinical and Translational Report, A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan, Sebastian Brandhorst et al.
  10. 8b PubMed, 2012, Anti-apoptotic MCL-1 localizes to the mitochondrial matrix and couples mitochondrial fusion to respiration. Perciavalle RM, Stewart DP, Koss B, Lynch J, Milasta S, Bathina M, Temirov J, Cleland MM, Pelletier S, Schuetz JD, Youle RJ, Green DR, Opferman JT.
  11. 8c youTube Valter Longo, Ph.D. on Fasting-Mimicking Diet & Fasting for Longevity, Cancer & Multiple Sclerosis
  12. 9 Luke Mastin - Sleep, HOW SLEEP WORKS, CIRCADIAN RHYTHMS
  13. 9a Luke Mastin - Sleep, HOW SLEEP WORKS, THE TWO-PROCESS MODEL OF SLEEP REGULATION
  14. 10 UCLA Health, Circadian Rhythms, A look at the body's natural time-keeping system
  15. 11 Harvard Med, Why Sleep Matters
  16. 12 Food Renegade.com, KOMBUCHA HEALTH BENEFITS, by Kristen Michaelis
  17. 13 Cultures For Health.com, NATURALLY CULTURED & FERMENTED BEVERAGES
  18. 14 Cronometer.com, Health and Diet Tool, Personalizing your Daily Diet, Logging tool.
  19. 14a www.Mercola.com, Cronometer.com Track Your Way to Better Health With This Powerful Tool.
  20. 15 Current Biology, Sleep, Environmental 24-hr Cycles Are Essential for Health, 10/16
  21. 16 youTube, Dr. Richard Wrangham, Catching Fire: How Cooking Made Us Human.
  22. 17 Book, Grain Brain, Grain Brain, written by Dr. David Perlmutter,
  23. 18 Book, The No-Grain Diet, How Gluten and Modern Food Processing Contribute to Poor Health
  24. 19 youTube, TED TALK, Bonnie Bassler: The secret, social lives of bacteria, Dr. Bonnie Bassler.
  25. 20 Health.com World's Healthiest Foods: Kimchi (Korea), By Joan Raymond
  26. 21 Confectionery News.com, Hershey, Mars and See’s Candies face heavy metal chocolate lawsuit, By Oliver Nieburg, 16-Feb-2015
  27. 22 Everyday Health, Your Favorite Chocolate May Contain Lead,By Everyday Health Editors
  28. 22a Ghirardelli, Intense Dark Chocolate 86% Cacao Midnight Reverie Bar.
  29. 22b Mercola.com, Is There Lead in Your Chocolate? April 12, 2016
  30. 25 youTube, ... Dr. Jeanne Sept | july/13.
  31. 26 youTube, Dr. Richard Wrangham, Catching Fire: How Cooking Made Us Human.

About Us

is a positive online community for seniors who are interested in longevity and becoming centenarians. Living to 100 years of age becomes a goal, and sharing and exploring this goal is an issue that matters to those in the golden years. A platform for the energetic, creative, and productive, to share life experiences by contributing your experiences on this site. Founded to explore quality living, healthy and anti aging, longevity and Becoming Centenarians.