Exercising without a gym

[Ender]

I bought this brand of butter called JST. It's the cheapest butter in NTUC. The paper says from NEw Zealand. But never indicate if they are grass fed or not. Color very yellow too. very tasty too.

[Skunk]

I bought this brand of butter called JST. It's the cheapest butter in NTUC. The paper says from NEw Zealand. But never indicate if they are grass fed or not. Color very yellow too. very tasty too.

 

I'm also eating JST. I know there's a diff between grassfed n grainfed, but I also believe it's more economical to balance out the omega6 by simply eating more oily fish. Grassfed meat is at such a premium price, the juice is not worth the squeeze. Currently I'm having salmon, cod or mackeral every other day :)

[Chickenbackside]

while we ve seen wat cavemen diet can do gd for us, esp where diabetic or weight loss r concerned. Wat abt high blood pressure, does it improve or do any gd???

BP is one of the very first things to normalise on a low carb paleo diet.

[Chickenbackside]

Great lecture on insulin by Dr Scott Conelly:

 

 

Part 1

 

Part 2

[Chickenbackside]

A great site for beginners embarking on the low carb lifestyle:

 

http://www.why-low-carb-diets-work.com/

[S4vtec]

a new low ! 64kg today. From my former bulk of 82! of course not done overnight. but have been on the high fat, low carb diet since last year. Plateued at 66kg . now with the addition of Tabata intervals and 20mins of sun, the weight starts going down again...

[Chickenbackside]

Congrats bro!

[SimonTan]

Ok....this posting is great.

Logical and realistic.

 

Anyone can comments on drinks like Coke Zero/Light that will influence the body for someone who is wants to tone up the muscle?

I mean comparing drinking artificial sugared drinks to plain water(logically better as its pure), will it affect the body functions like causing matabolic to slow down or disrupt the proteins adsorptions?

Anyone with comments or links to scientific studies?

 

[Chickenbackside]

Been addressed many times in this thread. Just go through the entire thread and you will find what you're looking for, scientific studies included. Yes it's long, but well worth the effort.

 

Basically, even the thought of the sweet taste is enough to invoke an insulin response. Best to just train yourself to not be dependent on sweet tasting things.

[Chickenbackside]

Some facts about our favourite food: RICE

 

http://donmatesz.blogspot.com/2010/04/prac...ctive-rice.html

 

 

 

Practically Paleo Perspective: Rice

 

 

A commenter asked me for my opinion on rice, so here you have it.

 

Botany and Antinutrients

 

Rice is the seed of a monocotyledonous plant known to botanists as Oryza sativa.

 

Like other seeds, whole (brown) rice contains chemical defenses against predation, primarily present in the hull and bran of the seed. They include phytin (phytate), trypsin inhibitor, oryzacystatin and haemagglutinin-lectin.

 

Phytate binds minerals including calcium, zinc and iron; it also binds with protein. Heat (cooking) does not denature phytate. Studies have found that subjects fed brown rice diets have poorer mineral balance when compared to subjects fed milled rice diets. On the other hand, phytate protects against dental caries, so white rice promotes dental decay more than brown rice.

 

Trypsin inhibitor occurs in rice bran. Steaming rice bran at 100 degrees C (212 F) inactivates trypsin inhibitor. Polishing rice eliminates trypsin inhibitor.

 

Haemagglutinins or lectins consist of globulins that agglutinate mammalian red blood cells and precipitate glycoconjugates or polysaccharides. Lectins bind to specific carbohydrate receptor sites on the intestinal mucosal cells and thus interfere with the absorption of nutrients across the intestinal wall. Rice lectin agglutinates human A, B and O group erythrocytes. According to the FAO, rice lectin sharply loses activity when heated to 100 degrees C.

 

Oryzacystatin is an inhibitor of protein-digesting enzymes. Oryzacystatin remains 100% active after at least 30 minutes of boiling.

 

Rice also contains an allergenic protein that occurs primarily in the milled rice, not the bran, and remains stable (60%) even after boiling for 60 minutes at 100 C (212 F).

 

Nutritional value

 

Rice has a very high carbohydrate content and low levels of micronutrients compared to vegetables or fruits. The following table compares the levels of selected vitamins and minerals in 50-kcal portions of brown rice and a selection of vegetables and fruits. Red numbers indicate items with the highest levels among the foods compared.

 

 

 

 

 

Notice that brown rice does not have the highest level of any of the nutrients listed. White potatoes have twice as much riboflavin (B2), 2.5 times as much folate, vitamin C not present in rice, 10 times more potassium, more than 3 times as much iron, and 25% more calcium than brown rice. Sweet potatoes supply carotenes (provitamin A) and vitamin C not present in brown rice, three times as much B2, 5.5 times as much folate, 9 times as much potassium, slightly more iron, and more than 3 times as much calcium. Winter squash also makes brown rice pale in comparison.

 

Strawberries have 10 times as much B2, 12.5 times as much potassium, nearly 3 times as much iron, and more than 5 times as much calcium.

 

No matter which vegetable or fruit you compare to brown rice, you find the vegetable or fruit makes brown rice pale in comparison.

 

Then if you compare brown to white rice:

 

Brown Rice vs. White Rice

 

Nutrient

Brown Rice (1 cup)

White Rice (1 cup)

 

Energy (kcal)

218

241

 

Protein (g)

4.5

4.4

 

Carbohydrate (g)

46

53

 

Fat (g)

1.6

0.4

 

Fiber (g)

3.5

NA

 

Thiamin (mg)

0.2

0.3 (synthetic)

 

Riboflavin (mg)

0.02

0.03 (synthetic)

 

Niacin (mg)

2.6

2.8 (synthetic)

 

Pyridoxine (mg)

0.29

0.11

 

Folacin (mcg)

7.8

109.8 (synthetic)

 

Calcium (mg)

19.5

1.9

 

Iron

1.0

2.7 (fortified)

 

Magnesium

86

15

 

Phosphorus

150

61

 

Potassium

154

48

 

Zinc

1.2

0.74

 

Laying aside the synthetic fortification, brown rice supplies nearly 3 times as much pyridoxine, 10 times as much calcium, almost 6 times as much magnesium, more than 3 times as much phosphorus, more than 3 times as much potassium, and almost twice as much zinc. Therefore, white rice doesn't hold a candle to brown rice, and brown rice doesn't hold a candle to even white potatoes.

 

White or brown, rice is basically filler with little nutritional value compared to vegetables and fruits. If you eat rice, you crowd out more nutrient-dense sources of carbohydrate.

 

Ecology

 

Environmentalist vegetarians like to blame livestock for global warming, but according to Wikipedia:

 

'In many countries where rice is the main cereal crop, rice cultivation is responsible for most of the methane emissions....Methane is twenty times more effective as a greenhouse gas than carbon dioxide."

 

Further, rice fields are the principal breeding grounds for mosquitos that carry malaria.

 

So there you have my perspective on rice. I do not recommend regular consumption of either brown or white rice.

[S4vtec]

Some facts about our favourite food: RICE

 

http://donmatesz.blogspot.com/2010/04/prac...ctive-rice.html

 

 

 

Practically Paleo Perspective: Rice

 

 

A commenter asked me for my opinion on rice, so here you have it.

 

Botany and Antinutrients

 

Rice is the seed of a monocotyledonous plant known to botanists as Oryza sativa.

 

Like other seeds, whole (brown) rice contains chemical defenses against predation, primarily present in the hull and bran of the seed. They include phytin (phytate), trypsin inhibitor, oryzacystatin and haemagglutinin-lectin.

 

Phytate binds minerals including calcium, zinc and iron; it also binds with protein. Heat (cooking) does not denature phytate. Studies have found that subjects fed brown rice diets have poorer mineral balance when compared to subjects fed milled rice diets. On the other hand, phytate protects against dental caries, so white rice promotes dental decay more than brown rice.

 

Trypsin inhibitor occurs in rice bran. Steaming rice bran at 100 degrees C (212 F) inactivates trypsin inhibitor. Polishing rice eliminates trypsin inhibitor.

 

Haemagglutinins or lectins consist of globulins that agglutinate mammalian red blood cells and precipitate glycoconjugates or polysaccharides. Lectins bind to specific carbohydrate receptor sites on the intestinal mucosal cells and thus interfere with the absorption of nutrients across the intestinal wall. Rice lectin agglutinates human A, B and O group erythrocytes. According to the FAO, rice lectin sharply loses activity when heated to 100 degrees C.

 

Oryzacystatin is an inhibitor of protein-digesting enzymes. Oryzacystatin remains 100% active after at least 30 minutes of boiling.

 

Rice also contains an allergenic protein that occurs primarily in the milled rice, not the bran, and remains stable (60%) even after boiling for 60 minutes at 100 C (212 F).

 

Nutritional value

 

Rice has a very high carbohydrate content and low levels of micronutrients compared to vegetables or fruits. The following table compares the levels of selected vitamins and minerals in 50-kcal portions of brown rice and a selection of vegetables and fruits. Red numbers indicate items with the highest levels among the foods compared.

 

 

 

 

 

 

Notice that brown rice does not have the highest level of any of the nutrients listed. White potatoes have twice as much riboflavin (B2), 2.5 times as much folate, vitamin C not present in rice, 10 times more potassium, more than 3 times as much iron, and 25% more calcium than brown rice. Sweet potatoes supply carotenes (provitamin A) and vitamin C not present in brown rice, three times as much B2, 5.5 times as much folate, 9 times as much potassium, slightly more iron, and more than 3 times as much calcium. Winter squash also makes brown rice pale in comparison.

 

Strawberries have 10 times as much B2, 12.5 times as much potassium, nearly 3 times as much iron, and more than 5 times as much calcium.

 

No matter which vegetable or fruit you compare to brown rice, you find the vegetable or fruit makes brown rice pale in comparison.

 

Then if you compare brown to white rice:

 

Brown Rice vs. White Rice

 

Nutrient

Brown Rice (1 cup)

White Rice (1 cup)

 

Energy (kcal)

218

241

 

Protein (g)

4.5

4.4

 

Carbohydrate (g)

46

53

 

Fat (g)

1.6

0.4

 

Fiber (g)

3.5

NA

 

Thiamin (mg)

0.2

0.3 (synthetic)

 

Riboflavin (mg)

0.02

0.03 (synthetic)

 

Niacin (mg)

2.6

2.8 (synthetic)

 

Pyridoxine (mg)

0.29

0.11

 

Folacin (mcg)

7.8

109.8 (synthetic)

 

Calcium (mg)

19.5

1.9

 

Iron

1.0

2.7 (fortified)

 

Magnesium

86

15

 

Phosphorus

150

61

 

Potassium

154

48

 

Zinc

1.2

0.74

 

Laying aside the synthetic fortification, brown rice supplies nearly 3 times as much pyridoxine, 10 times as much calcium, almost 6 times as much magnesium, more than 3 times as much phosphorus, more than 3 times as much potassium, and almost twice as much zinc. Therefore, white rice doesn't hold a candle to brown rice, and brown rice doesn't hold a candle to even white potatoes.

 

White or brown, rice is basically filler with little nutritional value compared to vegetables and fruits. If you eat rice, you crowd out more nutrient-dense sources of carbohydrate.

 

Ecology

 

Environmentalist vegetarians like to blame livestock for global warming, but according to Wikipedia:

 

'In many countries where rice is the main cereal crop, rice cultivation is responsible for most of the methane emissions....Methane is twenty times more effective as a greenhouse gas than carbon dioxide."

 

Further, rice fields are the principal breeding grounds for mosquitos that carry malaria.

 

So there you have my perspective on rice. I do not recommend regular consumption of either brown or white rice.

 

 

forgot how rice taste like...... eons since my last rice/ noodle/ bread/potato dish...

 

[Chickenbackside]

Cardiologist Dr William Davis writes:

 

http://heartscanblog.blogspot.com/2010/04/...rt-healthy.html

 

 

Is Cocoa Puffs no longer heart healthy?

 

 

Until recently, Cocoa Puffs enjoyed the endorsement of the American Heart Association (AHA) as a heart-healthy food.

 

For a price, the AHA will allow food manufacturers to affix a heart "check mark" signifying endorsement by the AHA as conforming to some basic "heart healthy" requirements.

 

Odd thing: The list of breakfast cereals on the check mark program has shrunk dramatically. When I last posted about this, there were around 50-some breakfast cereals, from Cocoa Puffs to Frosted Mini Wheats. Now, the list has been trimmed down to 17:

 

Berry Burst Cheerios-Triple Berry

Cheerios

Cheerios Crunch

Honey Nut Cheerios

Kashi Heart to Heart Honey Toasted Oat Cereal

Kashi Heart to Heart Oat Flakes & Wild Blueberry Clusters

Kashi Heart to Heart Warm Cinnamon Oat Cereal

Multi Grain Cheerios

Oatmeal Crisp Crunchy Almond

Oatmeal Crisp Hearty Raisin

Quaker Cinnamon Life

Quaker Heart Health

Quaker Life

Quaker Life Maple & Brown Sugar

Quaker Oat Bran

Quaker Oatmeal Squares - Brown Sugar

Quaker Oatmeal Squares - Cinnamon

 

 

According to sales material targeted to food manufacturers, the American Heart Association boasts that "The American Heart Association

[Chickenbackside]

http://articles.mercola.com/sites/articles...n-level-is.aspx

 

 

Calorie Restriction NOT Key to Increasing Life, Lowering Insulin Level Is

Posted by Dr. Mercola | April 29 2010 | 3,687 views

 

 

A new study has examined the effects of food on typical biological signs of advancing age. Generally, as you get older, you will have elevated levels of glucose, insulin, and triglycerides.

 

Study participants were given a high-fat, low-carbohydrate diet with an adequate amount of protein. The researchers measured a number of factors, including body weight, fasting serum glucose, insulin, leptin, lipids, and thyroid hormone.

 

The diet resulted in improvements in the factors related to the aging process. Serum leptin decreased by 8 percent on average, insulin by 48 percent, fasting glucose by 40 percent, triglyceride by nearly 8 percent, and free T3 by almost 6 percent.

 

Sources:

Journal of Applied Research March 3, 2010

 

 

Dr. Mercola's Comments:

 

 

Numerous studies have shown that lowering your caloric intake may slow down aging, reduce age-related chronic diseases and extend lifespan. The effects have been observed in a variety of species from worms and yeast to rats and fish, and there’s evidence that it has a similar effect on the human lifespan.

 

However, when digging deeper, it seems clear that the underlying factor that makes calorie restriction beneficial in the first place, is the lowering of insulin levels.

 

What we now know about calorie restriction is that it reduces metabolic rate and oxidative stress, and alters neuroendocrine and sympathetic nervous system function in animals, as noted in a 2003 review in the American Journal of Clinical Nutrition.

 

It also improves insulin sensitivity, and this factor may explain much of the longevity phenomenon, as again evidenced by the results in this latest study.

 

This all makes perfect sense since we also know that high insulin levels speeds up the aging process.

 

 

Reducing Sugar Consumption Can Add Years to Your Life

 

I do believe that eating less is likely to be healthier for most people in the long run, but even more important is eating foods and drinking beverages that do not excessively raise your insulin levels.

 

Eating sugar and grains, for example, increase your insulin level and is a sure way to accelerate the aging process. Beverages play a paramount role here, as high fructose corn syrup from soda is the number one source of calories in the US. and devastates your insulin resistance.

 

Diets high in sugar and grains are also the primary culprit of obesity, and leanness, more so than food restriction in general, is also a key contributor to a long life, as evidenced by another 2003 study published in the journal Science. This elegant study from Harvard also confirms that insulin is the major mechanism through which this result is mediated.

 

Unfortunately, many health care practitioners are still ignorant of the profound influence that insulin has on health. Please understand that a firm appreciation of insulin’s role is one of the most important things you can do to optimize your health and outlive the naysayers.

 

For an excellent, in-depth review of just how damaging sugar (especially fructose) is to your health, please watch this lecture by Dr. Lustig if you haven’t done so already. It’s a shocking eye-opener that explains the many intricacies of how sugar impacts your health.

 

 

It Is Not Just ‘How Much,’ But Rather ‘What’ You Eat Determines Your Longevity

 

The authors of the study above state:

 

“Interestingly, centenarians have lower blood glucose, insulin, leptin, free T3 and serum triglycerides than those who do not live to be over one hundred years old. Therefore, the fundamental mechanism by which calorie restriction improves lifespan appears to alter these metabolic parameters.

 

In this paper, we examine the impact of a diet specifically designed to improve metabolic parameters independent of caloric intake.

The diet is based on the premise that by reducing glucose and protein as substrates for oxidative metabolism and enhancing fatty acid oxidation, many of the same physiologic changes that are seen in calorie-restricted animals will also be seen in individuals following this type of diet.”

 

One key factor here, that I find interesting, is the fact that they’re not focusing on caloric intake at all. The amount of food is not restricted, but rather participants were told to let hunger dictate. Instead, the researchers focused in on the type of foods that will result in lowered blood glucose, insulin, leptin and triglycerides – all important factors in overall health.

 

So, what are these foods?

 

 

Foods that Might Let You Live to See Your 100th Birthday

 

Here’s where it gets really interesting, because contrary to popular dietary advice, one of the primary keys here is the elimination of starchy carbohydrates. In addition, the diet included “unlimited amounts of certain fats and oils,” such as:

Raw nuts and seeds

Avocados

Olives

Olive oil

Participants that did not exercise limited their protein intake to approximately 1 gram per kilo of body mass per day, while those who exercised were allowed 1.25 grams/kg of body weight per day. (This equated to 50-80 grams of protein per day for most participants.)

Sources of protein included:

Fish, sardines, and other seafood

Eggs

Tofu

Chicken and turkey

Wild game

Cheeses like cottage cheese, ricotta and Swiss

Veggie burgers

As for carbohydrates, only non-starchy, fibrous vegetables were allowed, such as:

Lettuce and other greens

Broccoli and cauliflower

Cucumbers

Mushrooms

Onions

Peppers

Sprouts

Asparagus

Seaweed

 

Most of the participants ended up eating a diet consisting of 20 percent (non-starchy) carbs, 20 percent protein, and 60 percent fat, and as a result the participants lost an average of about 7 pounds over the course of about three months.

 

Now, I have to add that although this ratio of carbs/protein/fat did cause significant weight loss for the participants in this study group, it may or may not be the ideal ratio for everyone, especially long-term. We’re all different, and depending on your nutritional type, you may need more or less of each of these three types of nutrients. Additionally, some of the sources of protein on this list could do more harm than good.

 

For more information about nutritional typing and developing an individualized dietary plan, please refer to my free optimized nutrition plan.

However, the main point here is that the elimination of starchy carbs (grains) led to significant health benefits for all participants.

 

In addition to the above dietary recommendations, participants were also instructed to limit their beverages to 6-8 eight ounce glasses of water and/or herbal tea -- again, completely eliminating sugary drinks like sodas and fruit juices.

 

Nutritional supplements “to support fat metabolism and enhance insulin sensitivity” were also recommended, including:

L-carnitine 2000 mg

Alpha-lipoic acid 400 mg

CoQ10 100 mg

Cod liver oil 1tbsp

Magnesium 300 mg

Vitamin C 1000 mg

Vitamin E 800 mg

Multivitamin that included all essential B vitamins and minerals

 

Last, but certainly not least, lipid-lowering or sulfonylurea medications were discontinued before starting the diet, and those taking blood pressure medications had their dosages reduced or discontinued once their blood pressure normalized.

 

Now, in addition to significant weight loss, the participants also saw significant improvements in all the areas that impact longevity, including:

Reduced systolic and diastolic blood pressure (by about 10 and 11 mmHg, respectively)

Reduced leptin levels (by about 48 percent)

Reduced insulin levels (by about 40 percent)

Reduced fasting glucose levels (by about 7 percent)

Reduced free T3 (by about 10 percent)

Reduced triglyceride levels (by 28 percent)

 

The average triglyceride/HDL ratio (a potent heart disease predictor) also decreased by approximately 50 percent!

 

The authors concluded that “in the context of an outpatient medical clinic, a high-fat, adequate-protein, low-carbohydrate diet with nutritional supplementation led to improvements in serum factors related to the aging process.”

 

No kidding!

 

I can’t think of any drug that can boast beneficial health results like these.

 

Leptin – As Important as Insulin for Health and Longevity

 

Of particular note is the fact that the above diet was able to reduce leptin levels by a healthy 48 percent in about three months! Because there’s evidence that leptin could possibly be even more important a factor for optimizing your health and increasing your lifespan.

 

Just like insulin, the hormone leptin has also been implicated in a vast number of chronic diseases that are typically associated with the aging process. Leptin is produced by your fat cells, and tells your body whether more energy is needed (thereby controlling your appetite) and what to do with the energy available.

 

Leptin also largely influences, if not controls, the functions of the hypothalamus in your brain, which impacts your:

Reproduction

Thyroid function

Adrenal function

Sympathetic nervous system

 

So just like your insulin levels, if your leptin levels become elevated, your body systems will develop a resistance to this hormone, which will wreak havoc in your body.

 

 

Final Thoughts

 

The study above is a beautiful illustration of how you can significantly improve your health and extend your life by eliminating sugar and starchy carbs, and eating a diet high in healthy fats, fresh veggies and lean proteins – all in as little as THREE MONTHS!

 

No meds required.

 

How wonderful is that?!

 

So, what are you waiting for?

Edited April 29, 2010 by Chickenbackside

[Chickenbackside]

http://www.fitnessspotlight.com/2010/04/12...-wont-tell-you/

 

 

Best of the Past: Things Your Personal Trainer Won

[Xtrocious]

Just finished watching Fat Head - very interesting to say the least :)

 

A must watch for those who are still not convinced by the paleo diet

[Skunk]

Just finished watching Fat Head - very interesting to say the least :)

 

A must watch for those who are still not convinced by the paleo diet

 

U got the video?

[Xtrocious]

Got but "friendly" version on my PC

 

Can send you a copy on DVD if you want - just PM me

[Topgun]

I felt I had cheated over the weekend. Definitely I cheated

 

My wife cooked something 'special' Saturday night. Bread slice layered with minced prawn, water chestnut & egg white then deep fried. I'd my 1st slice of bread in 4 months! After the 1st slice I took some more but stripping out the bread and just eating the stuffing

 

Yesterday for dinner went to a Hainan restaurant, had their famous mutton ribs soup (wth chinese herbs) and pork chop. The pork chop was deepfried with bread crumbs I think.

 

Then I also took some thai rambutans too after coming home. About 10 seeds.

 

My, feeling damn guilty today.

Edited May 3, 2010 by Topgun