├── README.md ├── links.md ├── nutrient-calorie-density-scores-ANDI.md ├── plant-based-diet.md └── problem-with-regulation-in-medicine.md /README.md: -------------------------------------------------------------------------------- 1 | # A repo for notes, blogs and links related to diet, medical research and fitness. 2 | 3 | > Diet is the agar which our intestinal bacteria grow on. The type of bacteria is dependent on the growth media. Plant-based diets are best. 4 | 5 | ### contact me on Twitter [@Royal_Arse](https://twitter.com/Royal_Arse). -------------------------------------------------------------------------------- /links.md: -------------------------------------------------------------------------------- 1 | # Collection of Link on Diet, Medicine and Good Health 2 | 3 | ## Random Links 4 | 5 | ## Tweet Storms 6 | 7 | * [@Royal_Arse](https://twitter.com/Royal_Arse) Tweetstorm on [obesity and autism](https://twitter.com/Royal_Arse/status/668152088728354816). 8 | 9 | * [@Royal_Arse](https://twitter.com/Royal_Arse) Tweetstorm on [IBD in Asia since 1985 up > 30x!](https://twitter.com/Royal_Arse/status/817023083277996034). 10 | 11 | -------------------------------------------------------------------------------- /nutrient-calorie-density-scores-ANDI.md: -------------------------------------------------------------------------------- 1 | ## Sample Nutrient/Calorie Density Scores 2 | * Kale 1000, Collard Greens 1000, Mustard Greens 1000, Watercress 1000, Swiss Chard 895. 3 | 4 | * Bok Choy 865, Spinach 707, Arugula 604, 5 | 6 | * Romaine 510, Brussels Sprouts 490, Carrots 458, Broccoli Rabe 455, Cabbage 434, Broccoli 340, Cauliflower 315, 7 | 8 | * Bell Peppers 265, Asparagus 205, Mushrooms 238, Tomato 186, Strawberries 182, Sweet Potato 181, Zucchini 164, 9 | 10 | * Artichoke 145, Blueberries 132, Iceburg Lettuce 127, Grapes 119, Pomegranates 119, Cantaloupe 118, 11 | 12 | * Onions 109, Flax Seeds 103, Orange 98, Edamame 98, Cucumber 87, Tofu 82, Sesame Seeds 74, Lentils 72, Peaches 65, Sunflower Seeds 64, Kidney Beans, Green Peas 64, Cherries 64, Pineapple 63, 13 | 14 | * Apple 55, Mango 54, Peanut Butter 53, Corn 53, Pistachio Nuts 51, Oatmeal 45, Shrimp 37, Salmon 36, Eggs 36, Milk, 1% 34, Walnuts 31, Bananas 31, Whole Wheat Bread 30, Almonds 30, Avocado 30, Brown Rice 28, White Potato 28, Low Fat Plain Yogurt 28, Cashews 28, Chicken Breast 28, Ground Beef, 85% lean 27, Feta Cheese 24, White Bread 21, White Pasta 20, French Fries 17, Cheddar Cheese 16, Apple Juice 12, Olive Oil 11, Vanilla Ice Cream 11, Corn Chips 10 15 | 16 | > via Dr Fuhrman [ANDI scores](http://www.drfuhrman.com/library/andi-food-scores.aspx). -------------------------------------------------------------------------------- /plant-based-diet.md: -------------------------------------------------------------------------------- 1 | ## General 2 | 3 | Proper nutrition, exercise, sunshine, rest and positive thinking. Pay attention to all of these, especially sunshine, rest and positive thinking. 4 | 5 | > Exclude foods that have little or no nutrient value. 6 | 7 | *Nutrient density per calorie* is the magic formula. High nutrient density, high ANDI scores. 8 | 9 | ## Diet & Food Choices 10 | 11 | *DO:* Green veggies, beans, nuts, low fructose fresh fruit, in order. Periodic fasting is a brilliant way to improve gut -- and overall health. Always drink plenty of water. [Full food list with scores](http://www.drfuhrman.com/library/andi-food-scores.aspx) 12 | 13 | Vegan/near vegan, unprocessed foods – concentrate on green vegetables, onions, mushrooms, berries, beans, seeds. Kale, watercress, collard greens, swiss chard, bok choy, spinach, arugula, romaine lettuce, brussels sprouts, carrots/carrot juice, cabbage, broccoli, broccolini, cauliflower, red bell peppers, mushrooms, asparagus, tomatoes, leeks, onions, cucumbers, green peas, horseradish. 14 | 15 | ### Vegetables 30-60% of calories. 16 | - Half cooked, half raw. 17 | - Eat a large salad every day 18 | - Eat at least one large (double-size) serving of green vegetables daily, either raw, steamed, or in soups and stews 19 | 20 | Arugula, bok choy, broccoli, broccoli rabe, , brussels sprouts, cabbage, cauliflower, collard greens, , kale, kohlrabi, mustard greens, radishes, red cabbage, turnip greens, watercress, White, cremini, portobello, oyster, maitake, and reishi mushrooms. 21 | 22 | 23 | ### Fruits 10-40% of calories. 24 | Eat at 3 or more fresh fruits a day: especially berries, pomegranate seeds, cherries, plums, oranges 25 | Fruits with descending ANDI scores: strawberries, blackberries, raspberries, blueberries, pomegranates/pomegranate juice, grapes, cantaloupe, plums, oranges, apples, bananas. Also acai berries, elderberries, goji berries 26 | 27 | ### Beans/legumes 10-40% of calories 28 | Eat at least a half-cup serving of beans/legumes in soup, salad, or another dish once daily 29 | Beans, e.g. black beans, kidney beans, soybeans 30 | Chickpeas/garbanzos 31 | Peas e.g. black-eyed peas, split peas 32 | Lentils 33 | Tofu, silken tofu, tempeh 34 | A healthy diet should include a variety of beans, all of which have beneficial anticancer compounds, and not a disproportionate share of calories from soy 35 | 10-40% of calories 36 | Seeds, nuts, and avocados 37 | Eat at least one ounce of raw nuts and seeds a day – can use nut/seed butters 38 | Chia seeds, flax seeds, hemp seeds, sesame seeds (unhulled) / tahini, sunflower seeds 39 | Almonds, cashews, coconut, peanuts, pecans, pine nuts, pistachio, walnuts 40 | 10-40% of calories 41 | Whole grain & potatoes 42 | 20% or less of calories 43 | Whole grain e.g. barley, steel-cut oats / old-fashioned oatmeal, air-popped popcorn, quinoa, wheat berries, wild rice 44 | Herbs and spices 45 | Herbs e.g. basil, bay leaf, cilantro, dill, marjoram, oregano, parsley, thyme 46 | Spices e.g. chili powder, cinnamon, cloves, cumin, curry powder, garlic powder, no-salt Italian seasoning, nutmeg, onion powder, paprika, pepper, crushed red pepper, vanilla extract 47 | Beverages 48 | Water 49 | Green tea 50 | Unsweetened soy, hemp, or almond milk 51 | Unprocessed condiments and pantry 52 | Vinegars, mustards (unsweetened), Bragg Liquid Aminos, low-sodium soy sauce, low-sodium vegetable broth, low-sodium ketchup, nutritional yeast, nondairy “cheese”, agar flakes, natural nonalkalized cocoa powder 53 | > Fruits and vegetables, beans and lentils, nuts and seeds are high nutrient foods. The diet should be rich in greens and rich in cruciferous vegetables. 54 | 55 | *DON'T:* Animal foods are acid-forming: meat, dairy, and eggs. These are bro-staples, but fail the nutrients per calorie test, and should be avoided. 56 | 57 | Cereal grains, especially when refined (such as white wheat flour and white rice) are also acid-forming, and are worse than meat. No salt, wheat (in all forms including wholegrain), or oils. 58 | 59 | ## Meat 60 | 61 | Some meat is OK. 5-20% of calories for average adult. For athletes and physically active individuals consuming more protein is recommended. 62 | 63 | Organ meats are under-appreciated source of nutrients and should be consumed (arguably) more often than muscle meat. Fresh seafood is an excellent healthy food choice. 64 | 65 | For these reasons I don't advocate eliminating or avoiding meat unless you are suffering from severe heart conditions or other cardiovascular diseases, and/or have auto-immune dysfunction (IBS/IBD, skin conditions, etc. See Autoimmune disease protocol below). 66 | 67 | ## Juicing 68 | 69 | > Drinking the freshly extracted juices of vegetables is the fastest way to obtain the nutrients necessary to restore the human body to health. 70 | 71 | *Recipe:* 50% carrot, 25% apple, 25% of greens, especially kale and parsley. 72 | 73 | ## Supplements 74 | 75 | Omega 3 (DHA) up to 1000mg a day. 76 | 77 | Sunlight: we need Vitamin D. 78 | 79 | Green Barley Powder is one of the most alkali forming foods. 80 | 81 | ## Autoimmune disease protocol 82 | 83 | *Do:* Eat a high-nutrient vegan diet, rich in green vegetables, blended salads and/or vegetable juices (utilizing leafy greens), supplement with EPA, DHA, beneficial bowel flora, natural anti-inflammatory substances (turmeric, ginger, quercetin, other bioflavonoids), multivitamin/multimineral, additional vitamin D6 84 | 85 | *Avoid:* salt and foods containing added salt, wheat, oils, concentrated sweet foods 86 | 87 | More details: http://www.chewfo.com/diets/super-immunity-by-joel-fuhrman-md-2011-what-to-eat-and-foods-to-avoid-food-list/ and http://www.huntlycentre.com.au/updates/posts/view/59 and https://www.youtube.com/user/drfuhrman -------------------------------------------------------------------------------- /problem-with-regulation-in-medicine.md: -------------------------------------------------------------------------------- 1 | ## Regulation Causes more Death than it Prevents 2 | 3 | For a modern take on the problem with (see: absence of) health-care startups, see Founder of Social+Capital, Chamath Palihapitiya [via YouTube](https://www.youtube.com/watch?v=8wswvcdpVu8&ab_channel=RockHealth). 4 | 5 | The biggest pain point for startups in health care is cost of doing business due to regulation. 6 | 7 | > It costs at best ~$10-$50 Million, and in some cases (like new drugs) > $1 Billion, just to get the starting line. 8 | 9 | Innovation needs to be enabled by looser regulations. The FDA is an abomination and has been since inception. As [Milton Friedman](https://www.youtube.com/watch?v=i5MGZvsDx1k&ab_channel=LibertyPen) pointed out nearly 50 years ago (!!), the price that we have to pay for medical treatment could cost us our lives. 10 | 11 | > As we understand our physiology better, we realize that we have all the medicine we need in food. 12 | 13 | --------------------------------------------------------------------------------