Snacks - Longevity

  Snacks - Phytonutrients for Longevity, Healthy living to 100 ...

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Centenarians and Snacking | Proteins, Carbs, Fats - for Longevity


Snacks - Promoting Longevity

The Dalai Lama was asked what surprised him the most; he said ... Man, because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future ...

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 ...

Snacks - Nutrition Goals ...

Dr. Bruce Ames - Triage Theory, has developed a nutrition bar CHORI and there is real science and benefits from his formula. (1) and the table of nutrients as published ... (2) Real foods provide the required phytonutrients (More than 25,000 phytonutrients are found in plant foods), (3) the principle ones are Carotenoids, Flavenoids, SIRtuins, Ellagic acid, Glucosinolates, and Phytoestrogens.

 


Nuts | Natures' Snacks - pre-made/pre-packaged

Nuts are fruits, U.S. Forest Service, and the mother plant packs macro and micro nutritemts into the fruit/flesh around the seed to give the seed its maximun chance of sprouting. Nuts can be stored for years, and the Indians taught the immigrants how to get throught the winter by harvesting and storing Pecans. (10,10a) Many nuts have long been considered the most perfect food in nature. It was found that of all the other nuts, walnuts "Walnuts, Romans called them Juglans Regia, Jupiter's royal acorn", contain the highest antioxidant levels. And when talking about food that is healthy for the heart, walnuts are among the top three healthiest foods. (11,11a)

LCHF - low carbohydrate - high fat, eating for longevity

Epidemiological evidence supports the idea that different sources of omega-6 might have different effects on health. Four prospective studies with follow-up time ranging from six to 18 years found that nut consumption resulted in a 37 percent reduction in cardiovascular-related mortality (11a). Nut consumption has also been shown to reduce inflammation (12) and may also reduce risk of type 2 diabetes (13) and cancer (13a).

LCHF - low carbohydrate - high fat, eating for longevity
Low-Carb Nuts, carbs/100g - the Best and the Worst - Diet Doctor, LCHF made Easy (15)
The Food Revolution 2016, Dr. Andreas Eenfeldt, MD | march/2016

an ounce of nuts is sufficient. Omega-6 PUFAs are not an issue as a whole food. We really need a variety of Phytonutrients from fruits and veggies. Before industrial seed oils/fats were readily available, most of our omega-6 consumption was from fresh, whole foods like nuts, seeds, and pastured meats. Dr. Group has his Top 5 Healthiest Nuts on his web site Global Healing Center. Also, from Dr. Mercola we have Eating Raw Nuts Can Protect Your Heart and More.

John Harvey Kellogg was part of the Vegetarian Movement of the 19th century and claimed that the human diet was fruits, nuts, grains, tender shoots, and succulent roots. After acquiring a medical degree, Kellogg took charge of the Western Health Institute and subsequently changed its name to the Sanatarium. (15,15a) Nutritional Sanatariums were eventually shut down by the work of Rockefeller and the FDA, in protecting the Chemical Industry. Ref: this site ... Nutrition and Longevity.

raw nuts are not found in grocery stores, as the FDA allows processed nuts to be called Raw while they are all processed, some more than others. This is a lengthy discussion ... TBD. i.e. nuts are pasteurized for shelf life, and nuts like cashews, are steamed to remove a thin skin that caused a poision ivy reaction if eaten raw. we need to ask Native Americans (16,17), on how to prepare for winter, or the Romans.

live to 100 snacks
Acorns, hickory nuts, walnuts, chestnuts, and hazelnuts. Food Nuts of the Eastern Woodland Indians by Jessica Diemer-Eaton. (16)

- Nuts.com carries some unpasteurized really raw nuts, and Megan has sources at her blog ... Detoxinista.com.

The Dalai Lama was asked what surprised him the most; he said, "Man, because he sacrifices his health in order to make money. Then he sacrifices money to recuperate his health. And then he is so anxious about the future that he does not enjoy the present; the result being that he does not live in the present or the future ..."

- The primary line of reasoning when thinking about Nut Nutrition, is the fact that the mother plant wants to give the seed the maximum chance of sprouting and survival. There are three basic parts of a seed in the angiosperms: (a) an embryo, (b) a food storage or nutritive tissue, and (c) seed covering. Therefore, the parent plant surrounds the Embryo with Phytonutrients - ward off insects and fungi, Carbohydrates to rot and fertilize the soil, and Minerals to prepare the soil.

Survival is not a joke in the plant world. It is a 500,000,000 year old process.

In 2013, an estimated 4.4 million deaths may be attributable to a nut intake below 20 grams per day in North and South America, Europe, Southeast Asia, and the Western Pacific. These findings support dietary recommendations to increase nut consumption to reduce chronic disease risk and mortality. (18)

Nutrient comparison Chart for Tree Nuts prepared by the Califronia Almond Board. Nuts are nutrient-dense foods which are rich in high-quality protein, fiber, unsaturated fatty acids, vitamins (e.g., folate, niacin, and vitamin E), minerals (e.g., potassium, calcium, and magnesium), and phytochemicals (e.g., carotenoids, flavonoids, and phytosterols). (19)

 

 

Anti Aging Nutrition for any Age

    , of the 600,000 foods on the market 80% are no longer real foods, they have been Processed, and have added sugar. This means it is getting harder to find real foods. Ref: FAT Chance - Dr. Robert Lustig. and the Institute for Responsible Nutrition.
  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, fats and micronutrients. Our soft diet makes these macro and micro nutrients more available. (Note 3) Current evidence shows that our brain size increased 350% and blood flow to the brain increased 600%, clearly indicating our brain's energy requirements.
  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, above ground, locally and seasonally. The body needs a large variety of plant food sources to feed our metabolism and our gut microbiome. (Note 4)

    Two Sources:

    1. Above Ground eat all greens and grasses, as everything goes to seed, and we were/are grazer just like all animals, consequently, we ate seeds i.e. grains and beans. In addition, "Soaking" was probably used to soften foods, hence fermentation, same thing your gut does.
    2. Below Ground not recommended, modern starchy roots have been selected for Taste (less bitter) and "Palatability" (Dr. Peeke on Hyper-Palatable Foods) and have had the fiber selected out of them. Typically these are now high in carbohydrates and lower in nutrients (HCLN), which is also true of our modern grains and fruits. Mark Sisson - Mark's Daily Apple calls the modern apple ... Bags of Sugar, and we define this toxin as ... Sugar - the Modern Weapon of Mass Destruction.
  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, Legumes), 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 and palatability (Dr. Peeke on Hyper-Palable Foods). If we manage this category properly, we can avoid triggering the Triage Theory mechanism within our cells. (Note 5)
    Nuts, Grains, Legumes and living to 100 or living past 100

    Dr. Georgia Ede, MD, on her blog and web site Diagnosis : Diet explains grains, beans, nuts as they are all Seeds

    Contrary to popular belief, Fruits, Nuts, and Melons - African Bush Foods, (20,21) are available year round in Africa (Equatorial Climates). Also, Tubers - Lost Crops of Africa (22,23), can be dug up at any time and provide energy and the fiber (resistant starches) that our gut microbiome needs.

    Dr. Georgia Ede explains that a seed is precious to the plant, since it houses the plant’s embryo (Germ or Kernel), and plants have developed very powerful methods to protect the seed and itself. Seeds are designed to survive for a very long time in harsh environments, because they have to sit around and wait for what may be a very long time for conditions to be just right to take root and sprout.

    Seeds have 100's of millions of years of development, and are the end result of Plant growth and Plant Stress, and are high nutrient dense edible foods. Humans use to compete with thousands of other animals for these foods sources, e.g. "Birds", "Squirrels", etc. We adhere to Eating Stressed Vegetables and Products.

  5. Carbohydrates - Fiber, Starches, Sugars, the soft food diet is a source of carbohydrate energy only if we cook the starches. Our "Gut" needs to be fed fiber, ("prebiotic inulin-type fructans"). ... ref: Carbs These are eaten raw, fire roasted, cooked, baked, soaked, or fermented. A Porridge approach, where everything is gathered and used. The tubers, and seeds (legumes, nuts, grains) are eaten raw, cooked, soaked, or fermented. (Note 6)

      Carbs - the Real Rub

    • There is no known carbohydrate deficiency disease, and hence, no reason to eat carbs, however, they come with the territory when eating fruits and vegetables. live to 100 years and become a centenarian Our body has developed a method of using these carbs but only in a limited fashion - contributor, oct/2016. We have approximately 5 grams of glucose dissolved in our 5 liters of blood (5.5 mmol/L or 100mg/dL) which equals about 1 tsp. From sheer math, we see that we are very limited to handling glucose, also, insulin is really a Growth Hormone and a trigger for fat storage. Ref: ... this site - Carbs and Insulin resistance - The Real Rub.
    • The last 10 years of studies show that, under conditions of carbohydrate restriction, fuel sources shift from glucose and fatty acids to fatty acids and ketones, and that ad libitum-fed carbohydrate-restricted diets lead to appetite reduction, weight loss, and improvement in surrogate markers of cardiovascular disease and autoimmune disorders. (27)
  6. Fermented Foods, "The Smart Opportunists" when walking around your neighborhood and if hungry, rotten fruits and vegetables look good. But, contrary to popular belief, Fruits, Nuts, and Melons - African Bush Foods, are available year round in Africa and anywhere near the equator. (20,21)
    Nuts, Grains, Legumes and living to 100 or living past 100

    Danelle Wolford, on her blog and web site Weed em and Reap - Urban Farming, Healthy Living explains Soaking and Sprouting whole grains, beans, nuts, and seeds.

    As a Smart Opportunist, low lying fruits, i.e. on ground rotting and fermenting with a broad spectrum of bacteria, was an easy target, and our Human microbiota, dual-biome adapted and benefited. Vitamin K2 is a fermented product of bacteria, and critical to Vitamin D metabolism, and our skin and bone health.

    Danelle Wolford, explains "Soaking and Sprouting" whole grains, beans, nuts, and seeds and the fact that cooking isn't enough to break down the anti-nutrients and phytic acid found in grains, beans, nuts and seeds. Soaking transforms something that is dormant and indigestible to something that is full of enzymes, minerals and nutrients.

    This was probably a Porridge approach, where everything was gathered and used. Tubers, and seeds (legumes, nuts, grains) come with their own micro-flora and will ferment naturally. Throughout history we have been exposed to fermenting foods. (Note 6) Hence, our taste for Beers and Wines.

  7. Exercise (Stress), and Sleep-Fasting (Time-Restriced Feeding - TRF), is the body's life cycle. Life converts Proteins, Carbohydrates, and Fats and Lipids into acetyl Co A (metabolism), and uses ATP for energy. Proteins and Lipids are building blocks for cells and every enzyme in the body. Carbohydrates and Fats are store houses of energy and nutrients and are used in building cells and enzymes (Millions per second). All of this is controlled by the Circadian Rhythm | contributor. Live to 100 years and become a centenarian, but what are real foods.

    Exercise is Stress and the body has an inflammatory response which turns on genes that rebuild and repair. This built in inflammatory response is important to our health and anti-oxidant supplements have been shown to interfere with the body's own anti-oxidative response. (Note 7)

    The repair response is most active when fasting and consequently sleeping. Sleep is DNA repair time and the brain energy use goes up. (25,26) Time-Restricted Feeding (TRF) and Its Effects on Obesity, Muscle Mass & Heart Health | June/2016. Circadian rhythm is a real functional part of our daily cycle, and you can monitor this with myCircadianClock.org app. (27)

    If you're not hungry, then do not eat. Fasting (Time-Restriced Feeding - TRF) has been shown to reduce aging and all inflammation diseases. Limiting eating to 8-9 hours has many benefits i.e. active hours. DNA repair happens during fasting, this is the new understanding of fasting physiology and our primordial rhythms. (28,29)

    Think of winter time when food was scarce as an example of what our ancestors dealt with. Hippocrates - "Starving/fasting was a normal state for humans", as food was intermittent and they had to rely on natural underground tubers, bugs, and running down animals for foods, or feeding off tidal pools and marshlands during daylight hours. Yet, our brain size doubled in the last 200,000 years and we got intelligent, or is it just a survival response. (Open to Discussion - Dr. Michio Kaku.)

  8. Circadian Rhythm and Sleep-Fasting, as it turns out the Human microbiota (Wiki) is influenced by circadian rhythms. Our gut microbes also keep track of time and their circadian rhythms can influence our own. According to (Thaiss et al/Cell 2016 (30))

    We should think of ourselves now as one supraorganism that can't be separated. We have to fully integrate our thinking with regard to any substance that we consume. It is found that intestinal microbiota biogeography and metabolome undergo diurnal oscillations which regulates the host metabolites, epigenetic and transcriptional programs, and the microbiota regulates distant sites in the our/host such as circadian liver transcriptome and detoxification metabolism. ... now that is exciting!

    The mammalian circadian clock adjusts physiological processes to diurnal environmental variations through the coordination of transcriptome oscillations in peripheral tissues. (30) Cellular metabolism is greatly affected by the activity of the circadian clock, Ref: ... Circadian Rhythm, our Metabolic Clock | contributor august/2016.


 


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[ + ] Sources and References:

  1. 1 FASEB Journal, March 2015, A nutrient-dense, high-fiber, fruit-based supplement bar increases HDL cholesterol, particularly large HDL, lowers homocysteine, and raises glutathione in a 2-wk trial, Michele L. Mietus-Snyder, Mark K. Shigenaga, Jung H. Suh, Swapna V. Shenvi, Ashutosh Lal, Tara McHugh, Don Olson, Joshua Lilienstein, Ronald M. Krauss, Ginny Gildengoren, Joyce C. McCann and Bruce N. Ames, Nutrition and Metabolism Center, Children's Hospital Oakland Research Institute, Oakland, California, USA; and Processed Foods Research Unit, U.S. Department of Agriculture-Agricultural Research Service-Western Regional Research Center, Albany, California, USA.
  2. 2 FASEB Journal, March 2015, Table 1, A nutrient-dense, high-fiber, fruit-based supplement bar increases HDL cholesterol, particularly large HDL, lowers homocysteine, and raises glutathione
  3. 3 webMD, Diet and Weight Management, Phytonutrients
  4. 4 Health properties of resistant starch (RS), colonic health, dietary fibre, glucose metabolism, by A. P. Nugent, Wiley online Library: Nutrition Bulletin
  5. 5 Oldways Whole Grain Council, Sprouted Whole Grains Historically, many of our grains sprouted accidentally, a happenstance ...
  6. 6 To Your Health, Sprouted Flour Co., World Class Baking with Sprouted Grains, Heirloom Flours & Fresh Techniques
  7. 10 UTNE Reader, cure ignorance. American Nut: A History of the Pecan, By James McWilliams January 2014
  8. 10a TyTy Nursery, The History of Pecan Trees in America
  9. 11 PubMed, Nuts and legume seeds for cardiovascular risk reduction: scientific evidence and mechanisms of action. Souza RG, Gomes AC, Naves MM, Mota JF
  10. 11a PubMed, Nuts and coronary heart disease: an epidemiological perspective. Kelly JH Jr, Sabate J, 2008
  11. 12 PubMed, Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. Jiang R, Jacobs DR Jr, Mayer-Davis E, Szklo M, Herrington D, Jenny NS, Kronmal R, Barr RG
  12. 13 PubMed, Nut and peanut butter consumption and risk of type 2 diabetes in women. Jiang R, Manson JE, Stampfer MJ, Liu S, Willett WC, Hu FB 2002.
  13. 13a PubMed, The potential of nuts in the prevention of cancer. Gonzalez CA, Salas-Salvado J, 2008.
  14. 14 About Diet Doctor, Dr. Andreas Eenfeldt Diet Doctor.
  15. 14a youTube, The Food Revolution 2016, mar/2016
  16. 15 Andrew F. Smith.com, The Pecan: A Culinary History, Andrew F. Smith, 2012
  17. 15a Book digitized by Google and uploaded to the Internet Archive by user tpb. The new dietetics, what to eat and how; a guide to scientific feeding in health and disease, by Kellogg, John Harvey, 1852-1943
  18. 16 Woodland Indian Educational Programs, Native Americans - Food Nuts of the Eastern Woodland Indians, By Jessica Diemer-Eaton, 2014>
  19. 17 The People's Paths, North American Indian Recipes - Acorn Recipes & Facts!
  20. 18 NCBI PubMed, Am J Clin Nutr. 2014 Jul;100(1):256-69. doi: 10.3945/ajcn.113.076109. Nut consumption and risk of type 2 diabetes, cardiovascular disease, and all-cause mortality: a systematic review and meta-analysis, Cheng Luo, et.al.
  21. 19 NCBI PMC Indian Heart J. 2014 May; 66(3): 388–389. doi: 10.1016/j.ihj.2014.03.020 Association of nut consumption with total and cause-specific mortality, Reviewed by Manish Bansal
  22. 20 African Expedition, African Expedition Bush Food.
  23. 21 Agroforestry World, The little-understood indigenous African fruit trees, BY DAISY OUYA · AUGUST 7, 2013
  24. 22 The National Academies Press, LOST CROPS of AFRICA,
  25. 23 UN FAO (Food and Agriculture Organization), Paper 3: Importance of root crops in Africa, by Mr. François Ngopya, FAO Statistician/SAFR
  26. 24 Current Biology, Sleep, Environmental 24-hr Cycles Are Essential for Health, 10/16
  27. 25 NCBI, Frontiers in Cell and Development Biology, Epigenetics across the human lifespan,Riya R. Kanherkar, Naina Bhatia-Dey, and Antonei B. Csoka.
  28. 26 AJCN, American Journal of Clinical Nutrition, Low-carbohydrate nutrition and metabolism, Eric C Westman, Richard D Feinman, John C Mavropoulos, Mary C Vernon, Jeff S Volek, James A Wortman, William S Yancy, and Stephen D Phinney
  29. 27 myCircadianClock.org, A new type of app that helps you understand your body's rhythms while contributing to research.
  30. 28 PLOS Research, Biological Clocks in the Duodenum and the Diurnal Regulation of Duodenal and Plasma Serotonin, Elizabeth Ebert-Zavos, Maria Horvat-Gordon, Alexander Taylor, Paul A. Bartell
  31. 29 NCBI PMC, Physiological responses to food intake throughout the day, Jonathan D. Johnston
  32. 30 Cell Volume 167, Issue 6, p1495–1510.e12, 1 December 2016, Microbiota Diurnal Rhythmicity Programs Host Transcriptome Oscillations, Christoph A. Thaiss et.al.

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