re: Quick, healthy snack ideas that aren’t nuts, raw veggies, or fruit?

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I hardly eat oatmeal anymore but my point is balance, if people get so worked up about specific food groups then they develop eating disorders.

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i agree with the "not getting worked up" principle. Steady research with an open mind and trying to avoid confirmation bias keeps me from getting worked up and rather just adjusting based on the weight of scientific outcomes, my own metrics (blood work, waistline, etc) and how I feel/perform.

and, after experimenting with everything from raw, vegan and vegetarian, to "Fu*-it," to a "balanced diet" (whatever that means) and calorie counting, I've settled into a way of eating that is very natural for me and easy to maintain. It has my lipid profile in better shape than ever (1:1 trig to HDL for e.g.), keeps me in a very narrow and healthy weight range and BF%, no crazy insulin spikes, no physical cravings (besides alcohol...), much lower caloric intake (even though I don't count anything any more), and I feel better than ever, approaching mid-40s.

I consider the veggies I eat to be more a Pascal's Wager than anything (oh and i love them), and I follow a lot of micronutrient research and theories. I do eat a lot of veggies, broccoli sprouts, berries, good seeds and nuts, avocados (and their oil), olive oil, coconut oil, very dark chocolate/cacao nibs, coffee, tea, herbs, and other plant products. We make a lot of really good carb-substitutes that keep me happy. But I'm very well convinced that as a rule, humans are primarily fatty meat and fish eaters for optimal survival.

But that doesn't stress me out, at all. I just eat, shite and live.

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Vitamin C appears strong enough to overcome phytic acid. In one study, adding 50 mg of vitamin C counteracted the phytic acid load of a meal. In another study, 80 mg of ascorbic acid (vitamin C) counteracted 25 mg of phytic acid.

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Counteract yes, neutralize - no

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They are both how you prepare food.

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Still very different. Soaking washes softens, or dilutes, Cooking denatures, kills bacteria and parasites, and well as converts complex carbs to simple carbs.

I appreciate the source you provided, Good info. I'm more or less disagreeing with the terminology you used and the comparison.

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curious, what is your triglycerides to HDL ratio?

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I honestly don't remember, my blood work was last year. Everything was considered very good then, nothing else was needed at that point.

The rest of your post I agree with

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I just choose my fat sources differently than you and most Keto guys

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can you elaborate on this? what are the sources? what are you trying to avoid? why?

my main goal is to get as close as possible to a 1:1 Omega 6:3 ratio. Under the SAD, most people are closer to a 20:1 Omega 6:3 ratio! A very dangerous inflammatory state--high CVD risk.

Are you concerned with saturated fat? If so, then why? The latest science is suggesting that some people need to watch (not eliminate) saturated fat, but avoiding it altogether has been shown to actually increase CVD (including stroke) risk.


What is your triglycerides to HDL ratio? This ratio and--if your LDL is "high"-- an LDL-P (particle size) test help determine whether saturated fat is a potential issue for you.

There are also a lot of developments going on with the APOE genes (1-4), which may determine whether a high-saturated fat diet is good, bad etc. for you. People with APOE4 are supposedly at greater risk re: saturated fat and need to lean more toward monounsaturated and omega 3-right PUFAs.

Summary re: saturated fat and LDL and CVD: LINK

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The health authorities have been telling us for decades that saturated fat raises the risk of heart disease.

For this reason, we've been told to avoid foods like meat, eggs, coconuts and dairy products.

The theory goes like this:

Saturated fat raises LDL cholesterol in the blood.
LDL cholesterol lodges in the arteries, causing atherosclerosis and eventually, heart disease.
This is also known as the diet-heart hypothesis.

This theory has never been proven, despite it having been the cornerstone of dietary recommendations since 1977 (1).

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The problem with so many existing fat studies (especially epidemiological studies) is they don't control for sugar. Totally insane.

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i agree that if you add a bunch of chemicals and sugar (which many do) that that is bad for you.

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That.

Obviously good Turkey is optimal. I’ll try and avoid processed meats as much as possible, so i distrust cold cuts outside of turkey and ham. But I’m sure the resident nutrition expert will be here soon to tell us that Oscar Mayer bologna is better for you than kale.

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can you elaborate on this? what are the sources? what are you trying to avoid? why?

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My fat sources come mostly from fish (salmon mostly), almond butter, peanut butter, avocados, MCT Oil, eggs, and some walnuts (every now and then)

I am not opposed to eating a steak, I just don't cook that every day (1 a week or every 2 weeks maybe)

I do not eat dairy at all.

The reasoning is that when I eat this way I can visibly see (through data) and also physically feel that my run times/HR/ RHR are in much better places.

It is what works for my body

Sounds pretty good to me.

I have pretty much memorized the Omega 6:3 ratio of foods that are high in PUFA. CHART

The problem with peanuts is they have ZERO Omega 3s (basically--it's barely a trace amt)--so the PUFA in peanuts is all Omega 6. You need Omega 6, but as I mentioned, we get so much of it from the prevalent shitty oils restaurants and food mfg use that it's totally out of whack with Omega 3 intake.

The good news about the fat in peanuts is it has a plurality of monounsaturated fat. this is the profile: Saturated=1:PUFA=2.3:MUFA=3.6. But it's still a lot of unattenuated Omega 6.

Almonds have a similar 6:3 ratio as peanuts, but are better because their fat profile is Sat=0.34:PUFA=1.1:MUFA=2.8

Walnuts have a better 6:3 ratio BUT are predominantly PUFA with little saturated and even less MUFA.

Also, the problem with getting omega 3s from seeds and nuts is, humans are very inefficient at converting ALA to EPA and DHA. So, the salmon source is key (I take krill oil capsules too).

Beef isn't a significant PUFA source, so I don't really concern myself with its fat content re: Omega 3 (although grass-fed is better in this regard--but again, beef is about half saturated and half MUFA--very little PUFA).

I stick to cage-free, organic- omega 3 enriched eggs--i haven't broken down the Omega 3 and 6 stuff as well for eggs--it's sort of all over the place, but eggs do have significant PUFA (but more saturated and even more MUFA).

I limit dairy too, but mainly due to the quality available and the lactose (sugar). I do eat grass-fed butter and full-fat yogurt some. If i had a cow, i'd be more inclined to branch out.

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The reasoning is that when I eat this way I can visibly see (through data) and also physically feel that my run times/HR/ RHR are in much better places.

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my RHR is mostly affected by my exercise level these days. when i'm training it is usually below 50. My HR zones remain steady during training. I try to fuel my activity (primarily skiing, running, swimming, and biking) with fat as primary, but as i noted in another post, i experiment with super starch and some complex carbs for races and all-day outings. And beer.

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Some of y’all take eating serious

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the eating part is easy. it gets complicated because our food system has been so fricked up for so long that you have to deconstruct it just to get back to zero.

i figure most people have something they study and learn about to crazy degrees--cars, fishing, sports, etc.--one of mine is nutrition. as a cancer survivor, i'm always looking for practical ways to stay healthy.

and observing the increasingly fat and metabolically sick people out there makes me long for something better for humanity.

if all this stressed me out, it would be counterproductive. but it doesn't. it gives me hope in a lot of ways.

i'm trying to find the balance with carb fueling for high-intensity stuff.

I mentioned somewhere (maybe earlier in this thread) that i totally ran out of steam on the last 2-3 miles of that trail half mar in Aspen in Sept. The altitude and relative lack of training didn't help, but it definitely taught me that my regular old high fat low carb way of eating, without mods isn't going to cut it.

my super starch (homemade "UCAN") and MCT powder mix in a 2 of the 4 bottles of my hydration belt really helps.

during my ski days, the food at our local hill is so good and cheap (and definitely not low-carb), i can't resist. chilis and soups w beans, egg rolls, wood-fired pizzas. i burn it all of quickly and remain fat adapted.