tag:blogger.com,1999:blog-5399872680455598912023-11-15T19:30:35.702-08:00Primal MePrimal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-539987268045559891.post-88303419524918361412015-05-03T15:00:00.000-07:002015-05-03T15:00:04.964-07:00Hello WordPress<br />
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All future posts will be posted on WordPress nowPrimal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com0tag:blogger.com,1999:blog-539987268045559891.post-72821418999620007092015-05-02T23:09:00.002-07:002015-05-03T00:01:51.884-07:00Salty<span style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">I have a feeling that this post is going to be salty.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So what’s the first thing that comes to your mind when I say SALT. I wouldn’t blame you if you think I am talking about Angelina Jolie as Evelyn Salt in the move SALT. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Salt is also that whitish crystal powder we put in our foods and you got to be careful with that thing, right? After all, the conventional wisdom will have us believe that high salt intake is behind heart attacks, hyper tension and high blood pressure. Well, read on.</span><br />
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<tr><td class="tr-caption" style="text-align: center;">This salt may be even better than Himalayan sea salt</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">Before we get into what is salt really, let’s take a historical digression. Nearly every society that has ever existed has had salt as part of its cuisine. Animals lick salty rocks and deposits and we followed the paths created by these animals and we humans settled close to these salt deposits. Salt has always been one of the most sought after commodities in the world, up until very recently.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Or consider these popular quotes which are part of our modern lexicon:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">“Are you worth your salt?” <br />“Let there be work, bread, water and salt for all.”<br />Most worthy amongst us are called “salt of the earth”.<br /> </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Culture and history aside, at a personal level it’s undeniable that an otherwise boring soup or bone broth is rejuvenated with a pinch of salt. It starts to taste better. Notice how we crave salty food if we haven’t had it in a while. It’s an essential tool in the cooking trade.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So how did salt get such a bad rep anyways?</span> </div>
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<span style="font-family: Arial, Helvetica, sans-serif;">There were couple of studies done in 70s and 80s and one of them showed how giving 500 g of salt to rats killed them and the legend grew. We can also kill a rat or a human by giving them too much water. We know people who have died in ‘who can have the most water’ competitions. So always remember that it’s the dose which makes the poison. Another reason for salt’s fall from the grace is excessive amount of sodium in our modern processed foods and very little of balancing minerals like potassium. So something needs to be fixed and as usual it’s far easier to put the blame on something like salt (or saturated fat).</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>WHAT IS SALT ANYWAYS</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Let’s look at the Himalayan sea salt sitting in front of me which looks something like this</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3HaBzJW-mSzbzQFZ-XrJ46cI0QQ9ZvatLtA2lbTobzW50vsM8IVmKrMR7YUT21y6j_7XOjoR-59zOEH-QeVHga10HNQ3PBZPSElwqavAiUKsf5wTavQSzEyXC2NUWwv3CmGWtBrMhpvk/s1600/Himalayan+Sea+Salt.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3HaBzJW-mSzbzQFZ-XrJ46cI0QQ9ZvatLtA2lbTobzW50vsM8IVmKrMR7YUT21y6j_7XOjoR-59zOEH-QeVHga10HNQ3PBZPSElwqavAiUKsf5wTavQSzEyXC2NUWwv3CmGWtBrMhpvk/s1600/Himalayan+Sea+Salt.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Himalayan rock sea salt</td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">First you will notice that it’s pink-ish and not the dead white kind you may be used to. This actually looks like it was part of a salt rock formation. On the wrapper I am informed that this kind of “Pink rock salt is a natural source of over 84 minerals and trace elements including Iodine, Calcium, Magnesium, Potassium, Zinc, Silica and Selenium.”</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Let’s check out the typical analysis of this rock salt. Of 1000g, 388gm is sodium and 598 gm is chloride. Then you have 3.6g of sulphur, 1.7g of potassium, 1.45g of calcium, magnesium, zinc, copper and so on and so forth. </span><span style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguq_NlxcbxFD1Jg9E_RGccIYgWZfuXvGng4M4ilbhyF8K2M2OdRuG7H-XUKJXMKUWnT9OwYePsU2WUWzsBumP7xpdQ4OERcMiNj4rPY3NILBcb2Pr5dRIeH3doAYouLOZ40moO5xkUUw0/s1600/Salt+composition.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguq_NlxcbxFD1Jg9E_RGccIYgWZfuXvGng4M4ilbhyF8K2M2OdRuG7H-XUKJXMKUWnT9OwYePsU2WUWzsBumP7xpdQ4OERcMiNj4rPY3NILBcb2Pr5dRIeH3doAYouLOZ40moO5xkUUw0/s1600/Salt+composition.JPG" height="235" width="400" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This is the sodium-salt connection and why sodium is loosely thought of as salt in the bag of chippies or Coke. It begs the question: Are sodium and chloride vital to us?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here are some of benefits of sodium and I quote this from <a href="http://www.marksdailyapple.com/">www.marksdailyapple.com</a> (When Mark has already done the research, it just makes sense to quote one of the Masters)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />•Supports the nervous system – both sodium and chloride (also known as sodium chloride, or salt) are necessary for the firing of neurons.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">•Regulates blood pressure – keeps it from going too low or (usually) too high.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">•Helps maintain acid-base balance and blood volume.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">•Supports the function of the adrenal glands which produce dozens of vital hormones, including the stress and sex hormones.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Institute of Medicine recommends 1500mg (around 4g of salt) of sodium for a healthy adult.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Let’s talk about chloride and digestion. As you eat your food and it reaches your gut, your body generates HCL (hydrochloric acid) to create an acidic environment in which enzymes can work to break down proteins, fats and carbohydrates and kill pathogens in our food (how very clever). We are talking about pH levels as low as 1 or 2, which is highly acidic. Now chloride ions in the salt help with generation of HCL. If your stomach can’t generate enough of this acid then you can’t basically extract nutrition out of the food you just ate or kill the bad guys (pathogens) in your food. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>I should put in a note here about antacids – to give you acid reflux relief, they supress the creation of HCL. I speak from person experience when I tell you that be afraid of them and use them extremely rarely. Most of us due to less than optimal diets and excessive use of anti-biotic don’t make enough acid in the first place and so our digestion is poor to begin with. On top of that, conventional wisdom tells us that if you feel an acid reflux you should take an antacid!! We are making a bad situation worse by doing that. It’s like putting water on the fire that is cooking your food. You could eat the best food in the world but if you can’t generate enough acid to digest it, it wouldn’t mean much. Worse, long term use of antacid will prevent the absorption of Vitamin B12 and so you could end up in a very dangerous territory. You have been warned.</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I know the ad on TV tells you to follow up your Mexican lunch with an antacid but that’s not normal. If the tacos and nachos are giving you an acid reflux, prudent course of action would be to fix the underlying issue with your digestion and keep off the tacos for a bit.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>SODIUM POTASSIUM PUMP</strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Time for a bit of biochemistry geek out. If that’s not your thing or you are a bit heartless, skip this paragraph.<br />There is a phenomenon happening at cellular level called sodium potassium pump. I have tried to capture the essence of it in this photo. What’s shown below is portion of a cell and the pinkie below is a protein channel.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggRDHovkl4lpEff-6a1WUNxrTstOJ0Xt7FbEqqPNl6zVo1-t9bcqTdPZNJYCb_gDNnDYgdFtgvkOPb3E25CoynMabRxSt8YrXSOCRjRhl3ZD4tkOPS7mUIJ7mhlONoObVBcvg9Zz9byjg/s1600/Sodium+Potassium+Pump.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggRDHovkl4lpEff-6a1WUNxrTstOJ0Xt7FbEqqPNl6zVo1-t9bcqTdPZNJYCb_gDNnDYgdFtgvkOPb3E25CoynMabRxSt8YrXSOCRjRhl3ZD4tkOPS7mUIJ7mhlONoObVBcvg9Zz9byjg/s1600/Sodium+Potassium+Pump.JPG" height="366" width="640" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Step 0: You have 3 sodium ions that get sucked into the protein channel and attach themselves to the protein channel. At the bottom right corner you can see an ATP molecule creeping up.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Step 1: One of the phosphate from the ATP is going to provide energy to change the shape of the protein channel and the bottom will close and it will open up from the top.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Step 2: The sodium ions are release outside of the cells and now the protein channel has high affinity for potassium ions.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Step 3: Two potassium ions now get pulled into the protein channel and phosphate ion is still bound to the protein channel. This will again cause a change in the shape of the channel.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Step 4: Once the shape reverts to as it was in Step 0, the phosphate ion is release. Eventually potassium ions will be release and we will be back to Step 0.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Rinse and repeat. </span></div>
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<span lang="EN-NZ"><span style="font-family: Arial, Helvetica, sans-serif;">The most important point that I would like you to takeaway from this is: This phenomenon is super critical for our nervous system and we actually know about it and it relies on sodium potassium. What will happen if sodium potassium levels go out of whack? How will that affect this pumping, what will that do to your nervous system? And this is just one of the phenomenon we know about. There are perhaps 100s of other events happening that we don’t even know about. So it’s a bit silly to just say that sodium or salt is bad.</span></span></div>
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<span style="font-family: Arial;"><strong>HOW SALT CAME TO MY RESCUE</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I should also talk about how salt came to my rescue 6 months ago. Unfortunately the topic is not as sexy as talking about skinny jeans and six pack abs. It’s about pooping. A good poop in the morning is one of the best starts you can get to the day right? It tells you that stuff is moving through the pipes ok and you don’t have toxic stuff sitting in you for 3 days. Invaluable.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br />Now 6-9 months into my whole foods diet, I started experiencing mild constipation. This was in spite of me eating plenty of plants and salad in both my meals, so fibre was not the issue. I also tried increasing my water intake and that would help some days but not the other. What was really going on was that my whole foods diet is a low carbohydrate diet. Vegetables don’t contribute all that much by way of calories and I also eat very little of processed and sugary food that trigger insulin spikes. Because my insulin is relatively low most of the time, my kidney was dumping sodium and body was shedding excess water. Now like I have already mentioned earlier, sodium is a key electrolyte and low sodium can induce side-effects like light headedness, fatigue, headaches and even constipation. And so I started adding a bit of salt to my water throughout the day and just like that I went back to being awesome in the loo again. I drink normal amount of water and I don’t really buy the ‘we must drink 8 glasses of water everyday’ nonsense. I respect my thirst instincts and so drink appropriate amounts. <br /> Recently I have also learnt that salt in the morning provides adrenal relief – you get up and your body needs to generate cortisol and enough blood pressure to wake you up from your sleep. Salt helps with generation of adrenal hormone cortisol. As far as I am concerned, salt is a superstar.</span></div>
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<span style="font-family: Arial;"></span><span style="font-family: Arial, Helvetica, sans-serif;"><br />After a big workout or a long run, you don't need the Gatorade crap or drink excessive amounts of water to hydrate yourself. Moderate amount of water with salt will do the trick.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So you are not a bad person if you like to use some salt, ok? We are hard wired to seek out salt.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>TOO MUCH SODIUM IN MODERN PROCESSED DIET?</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Salt is ubiquitous in the modern processed diet and it’s estimated that Americans consume 10gms of salt per day. However most of it is from the processed food and only the remaining 20% is from discretionary use, like adding it to your food when you cook it. And it’s reasonable to extrapolate that this is true not just for Americans. We are getting too much sodium from processed foods like bread, pasta, noodles, chips and fast foods and little of other minerals so things get out of balance. You wouldn’t think but even sweet tasting 12 ounce Coke has 40mg of sodium in it. Adding Himalayan sea salt to the meal you are cooking at home is nothing like having sodium from the Coke or other processed foods.<br />Our Palaeolithic diets were low in sodium and you could argue that we don’t need that all that much sodium or salt. But bear in mind that Palaeolithic diets were also high in potassium rich plants. Now we are at an exactly opposite situation with very high sodium and very low potassium (and that’s true for most nutrient minerals) in our diets. So potassium:sodium ratio may be important and that itself may just be an indicator of a healthy diet. I think it’s downright silly to pin the blame on sodium or salt.<br />There have been numerous studies in recent times showing the exact opposite – low salt is related with overall increase in mortality. Look at this recent article in nytimes:</span></div>
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</span><a href="http://well.blogs.nytimes.com/2015/04/27/for-teenagers-potassium-may-matter-more-than-salt/"><span style="font-family: Arial, Helvetica, sans-serif;">http://well.blogs.nytimes.com/2015/04/27/for-teenagers-potassium-may-matter-more-than-salt/</span></a></div>
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<strong>SUMMARY</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">1. Use Himalayan natural sea salt and avoid the dead white processed kind. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2. If you are convinced that salt is not the enemy and have upped your salt intake, follow it up with the blood pressure test and don’t just take my word for it. My last test was normal and I plan to get another test done sometime in next 6 months.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">3. Balance salt in your diet with potassium. Good sources of potassium are green leafy vegetables, sweet potatoes (what else do you expect from this superhero starch), potatoes, avocadoes, bananas.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">As always, the solution is really simple and it lies in eating whole foods, real foods. Body is infinitely intelligent and when you have a genius working for you, you don’t micro manage their work. Just give it the right input and you will get the right output.</span></div>
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<span lang="EN-NZ"><span style="font-family: inherit;">Credits:<o:p></o:p></span></span></div>
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<span lang="EN-NZ"><a href="http://chriskresser.com/shaking-up-the-salt-myth-the-human-need-for-salt/"><span style="color: #0563c1; font-family: inherit;">http://chriskresser.com/shaking-up-the-salt-myth-the-human-need-for-salt/</span></a><o:p></o:p></span></div>
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<span lang="EN-NZ"><a href="https://www.youtube.com/watch?v=XDWRDCM3BXo#t=561"><span style="color: #0563c1; font-family: inherit;">https://www.youtube.com/watch?v=XDWRDCM3BXo#t=561</span></a><span class="MsoHyperlink"><o:p></o:p></span></span></div>
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<span lang="EN-NZ"><a href="http://www.marksdailyapple.com/salt-and-blood-pressure/#axzz3Z37owLXO"><span style="color: #0563c1; font-family: inherit;">http://www.marksdailyapple.com/salt-and-blood-pressure/#axzz3Z37owLXO</span></a><o:p></o:p></span></div>
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<span lang="EN-NZ"><a href="http://highered.mheducation.com/sites/0072495855/student_view0/chapter2/animation__how_the_sodium_potassium_pump_works.html"><span style="color: #0563c1; font-family: inherit;">http://highered.mheducation.com/sites/0072495855/student_view0/chapter2/animation__how_the_sodium_potassium_pump_works.html</span></a><o:p></o:p></span></div>
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Primal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com0tag:blogger.com,1999:blog-539987268045559891.post-68318097274591493742015-04-25T01:30:00.004-07:002015-04-25T17:26:26.865-07:00Food marketing deception<br />
<span style="font-family: Arial,Helvetica,sans-serif;">As I was crossing the underground railway pass to get to work, this advertisement for Coke Life caught my eye. This bottle has green colour instead of the iconic Coke red and it promises 33% less sugar and in fact it uses natural sweetness of stevia. I mean, it could be a health drink for all you know, just look at it.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbjsbPyk5hyphenhyphenNNBBEnjVrOwlvaXrHSzSA56ZA7tC6CsJF38iKkkFRrUjBO9IRahH61YvnvkRpQwLN6HrZ-OHUcUoZ7pMVPuaD4zJ4SX2Qa2Oae-GpCprEIzxvOF9VmlgaNPxBLMwyYH2jU/s1600/WP_20150421_002.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbjsbPyk5hyphenhyphenNNBBEnjVrOwlvaXrHSzSA56ZA7tC6CsJF38iKkkFRrUjBO9IRahH61YvnvkRpQwLN6HrZ-OHUcUoZ7pMVPuaD4zJ4SX2Qa2Oae-GpCprEIzxvOF9VmlgaNPxBLMwyYH2jU/s1600/WP_20150421_002.jpg" height="400" width="225" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Coke Life...if it's green it must be healthy?</td></tr>
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<span style="font-family: Arial,Helvetica,sans-serif;"><br />What if I told you it's nothing but regular Coke with a little less sugar. It's basically </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: "Courier New",Courier,monospace;">CARBONATED PURIFIED WATER, CANE SUGAR, COLOUR (CARAMEL 150D), FOOD ACID (338), FLAVOUR, CAFFEINE</span>. Still think it's a health drink?</span></span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span> </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">I decided to compare regular Coke with Coke Life. Here is a chart showing nutritional information (lack of nutrition I should say) in 330 ml of each.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhPToCZg1Np-Jll5loaGQ3CdTkiISevERCcj20EVISgH2oXDhc1PvYqCOSJZ0hPPTwnsCUhWuiRYbgoBp1vWiM90KcvekbXdbOcKwW1qOdoGX87abxhow_xJaf0Hio3e1JIv99EMS6YFY/s1600/CokeNutritionalInfo.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhPToCZg1Np-Jll5loaGQ3CdTkiISevERCcj20EVISgH2oXDhc1PvYqCOSJZ0hPPTwnsCUhWuiRYbgoBp1vWiM90KcvekbXdbOcKwW1qOdoGX87abxhow_xJaf0Hio3e1JIv99EMS6YFY/s1600/CokeNutritionalInfo.png" height="305" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Classic Coke vs Coke Life</td></tr>
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<span style="font-family: Arial,Helvetica,sans-serif;">Several important points to note:<br />1. By default the website shows information for 100 ml. Now seriously, who drinks just 100 ml of Coke? It doesn’t work like that. So let's be really honest here and let's look at the amount of sugar in a can of Coke or 330 ml. </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br />2. Regular Coke has 35g of carbs and all of it is sugar. Life Coke has 24.1 g of sugar and 6.9 g of carbs. That’s a bit interesting. So are we talking about an overall carbohydrate load of 31 g? Either ways, we have 35 g vs 24 g sugar and then some 6 g of carbs. This is apparently not sugar but then I cannot imagine this being fibre carbs. So basically instead of getting diabetes by Coke binging in 10 years, now you can get it in 12 years. </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br />3. Let’s compare their ingredient list.</span><span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Arial,Helvetica,sans-serif;"> </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: Arial,Helvetica,sans-serif;">Regular Coke: <span style="font-family: "Courier New",Courier,monospace;">CARBONATED PURIFIED WATER, CANE SUGAR, COLOUR (CARAMEL 150D), FOOD ACID (338), FLAVOUR, CAFFEINE.</span> </span></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Life Coke: <span style="font-family: "Courier New",Courier,monospace;">CARBONATED WATER, SUGAR, COLOUR (CARAMEL 150D), FLAVOUR, FOOD ACID (338), CAFFEINE, SWEETENER (960).</span><br /> </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">So if you cut through the noise, they are the same, cut from the same cloth. Both are equally bad (or equally good some would argue).<br /><br />So you got to look past the shiny green colour, the low sugar message, the promise of natural sweetness. If it’s sweet, it’s sweet. Period. Especially when it’s this processed. Natural sweetness of stevia or for that matter from any natural source will have the same metabolic effect on your body as the garden variety table sugar. Excessive use of both will make you insulin resistant. Raw honey on the other hand is a different animal altogether and is an enzyme rich food with hundreds of nutrients and minerals.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">Coke Zero or Diet Coke should be avoided like a plague. There was a time when I would enjoy a can of Diet Coke each night as I would watch Seinfeld but I digress. The promise of sweetness with actually 0 calories means you will bend the laws of biology and hose yourself with artificial sweeteners - research is showing these are carcinogenic and have a terrible impact on your gut microbiome. I thought I would never say this but if you have to have Coke, just have the regular one and let you body deal with sweetness in a form that it can at least understand.<br /><br />Few other deceptions used by food marketers are like these<br /><br />1. Low FAT: These are meant to target fat phobic people. This product is healthy because it's low FAT. Low fat processed cheese, low fat cheese, skimmed milk. They are meant to take the focus away from the fact that they could be loaded with sugar, processed carbs, cooked in refined vegetables oils (and so you are left with damaged and denatured fat)</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3bRvbZPmszg1AONZGKw-HMvina3hyphenhyphen18ruDRZs9hvaSgH2GDsdWeDDP63EN9-VukTE9WEbn3rmRxLdSH0LBI7XQT9vyRzZQqmHRO1RjY-abUzrlYs-_uZTSv2tZlSgMnp97w-7WBRliDg/s1600/Low+Fat+chips.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3bRvbZPmszg1AONZGKw-HMvina3hyphenhyphen18ruDRZs9hvaSgH2GDsdWeDDP63EN9-VukTE9WEbn3rmRxLdSH0LBI7XQT9vyRzZQqmHRO1RjY-abUzrlYs-_uZTSv2tZlSgMnp97w-7WBRliDg/s1600/Low+Fat+chips.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Low fat and a bit sea salt, must be good aye?</td></tr>
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<span style="font-family: Arial,Helvetica,sans-serif;"><br />Whether you love FATs or hate FATs, never ever eat foods that have high fat content in their natural form and have been processed to be low fat like low fat milk or low fat cheese. These Frankenstein foods have been so messed with that they have had their natural occurring fats removed and thus are damaged goods. The fats in it are damaged and denatured and worse have been replaced with refined and inflammatory vegetable oils. If you avoid fats in general (even in whole foods like avocadoes which I think is a mistake) and generally think of them as evil, don’t mistake low fat foods as the cure. So if you have low fat milk and especially margarine lying around in your home, dump it in the bin.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgro-dnOIB3Vzpo2ExYoKmOMIfLB6ifS0phpMbZLuNBC8To2kv7XMkwEcVVKJJ6ugZJnuU9FZ_6U9bZft96YZkSKD6XmQFfM6lE8fz1aq35MA8eOaq0X8Fge8d4IOP_1kZzzOUmQjm7oV4/s1600/Margarine.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgro-dnOIB3Vzpo2ExYoKmOMIfLB6ifS0phpMbZLuNBC8To2kv7XMkwEcVVKJJ6ugZJnuU9FZ_6U9bZft96YZkSKD6XmQFfM6lE8fz1aq35MA8eOaq0X8Fge8d4IOP_1kZzzOUmQjm7oV4/s1600/Margarine.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Don't let 65% less saturated fat fool you, it belongs in the bin not in your stomach.</td></tr>
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<span style="font-family: Arial,Helvetica,sans-serif;"><br /><br />2. Low carb or low glycaemic: They know that folks like me prefer a lower carbs (and higher fat) diet. So they try to impress us with the promise of low carb chips. It’s even got 8g of protein. Impressed yet?</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb_Zi9eR5Hqk_2jRo_8Q6Ik_zGKoPkRUdiImPVSG6wdnEuuBvxjTvhG0kAy4OXRxHxPOhSf2j63i1EyxRyVH1b9tyO_7a8DunTlF-Moh4E-QFtkasPaThxNoJTr0eFbvdlbUxjGwJSDRg/s1600/Low+Carb+Chips.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb_Zi9eR5Hqk_2jRo_8Q6Ik_zGKoPkRUdiImPVSG6wdnEuuBvxjTvhG0kAy4OXRxHxPOhSf2j63i1EyxRyVH1b9tyO_7a8DunTlF-Moh4E-QFtkasPaThxNoJTr0eFbvdlbUxjGwJSDRg/s1600/Low+Carb+Chips.jpg" height="320" width="286" /></a></div>
<span style="font-family: Arial,Helvetica,sans-serif;"><br />Let’s dig a little deeper into the nutritional info:<br />It has 16 g of carbohydrates out of which 3 g is dietary fibre, 160 mg of sodium. But this is not the whole story. Let’s look at the ingredients. </span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><span style="font-family: "Courier New",Courier,monospace;">SOY (LOW FAT SOY FLOUR, RICE FLOUR, SALT), UNCOOKED CORN STARCH, HIGH OLEIC SUNFLOWER SEED OIL, WHITE CHEDDAR (BLEND OF DEHYDRATED WHEY, SOFT CHEESE, BUTTER MILK SOLIDS, SALT, SODIUM PHOSPHATE, NATURAL FLAVOUR, CALCIUM PHOSPHATE, CITRIC ACID), CORN FIBER.</span><br />Scared yet? I don’t know if I am more alarmed about the low fat soy flour or high oleic sunflower seed oil or the white cheddar. And I bet even ingredients don’t tell the full story. <br />In short, low carb means eating whole foods (vegetables, fruits, fish, fowl, eggs, butter) and not this monstrosity.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br />3. Gluten free – Food marketers have their finger on the pulse of the market. They have caught onto the gluten free trend. I too try to remain gluten free as far as possible by avoiding gluten free grains especially wheat. It’s tempting to think of gluten-free cakes and cookies as somehow healthy. But make no mistake, junk foods are now just gluten-free junk foods. They are still processed and loaded with sugar and chemicals.<br />So if you have decided to go gluten free, then ditch the gluten free grains and don’t embrace the gluten free cookies and chips.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYE8-lTuL-_0fU4aJbrBpa5P1_YknatImYVo7P4Mgn7cC86QYCUQRofqpD97RtnUFtHyN1wUl_Ng4SlP8j5PfpaUa2J-T0JcyPm9Gs5TB9d-VgCx7pEW5TWE_5EEDQKXxM6RVj-wNT3_A/s1600/Gluten+Free+Cookie+Mix.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYE8-lTuL-_0fU4aJbrBpa5P1_YknatImYVo7P4Mgn7cC86QYCUQRofqpD97RtnUFtHyN1wUl_Ng4SlP8j5PfpaUa2J-T0JcyPm9Gs5TB9d-VgCx7pEW5TWE_5EEDQKXxM6RVj-wNT3_A/s1600/Gluten+Free+Cookie+Mix.jpg" height="320" width="238" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It's not junk food, it's gluten free junk food.</td></tr>
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<span style="font-family: Arial,Helvetica,sans-serif;"><br /><br />4. Low fat and gluten free – Imagine a food product that is gluten free and low fat. Must be good right? Well, I give you …..Coke of course.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ2MXdi3qHHlr6XgAUq57F2sjvX4MwhlqbNp4SC3SVjKpdkii9ixUveJmBxCipCKBStLtPoTMvAvzDvo9uPP0jEn3_pDw1IqsjBRUkANzJzzx5rQ93NwH0YaqWiigzYHHak6Nh1GvCHmA/s1600/Classic+coke.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ2MXdi3qHHlr6XgAUq57F2sjvX4MwhlqbNp4SC3SVjKpdkii9ixUveJmBxCipCKBStLtPoTMvAvzDvo9uPP0jEn3_pDw1IqsjBRUkANzJzzx5rQ93NwH0YaqWiigzYHHak6Nh1GvCHmA/s1600/Classic+coke.jpg" height="254" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Low fat, gluten free.....(infinite sugar)</td></tr>
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<span style="font-family: Arial,Helvetica,sans-serif;"><br /><br />While we are on the topic of understanding labels, I should mention an important fact about the ingredient list. Did you know that ingredients are listed in the decreasing order of weight or percentage? So the first item in the list is most abundant. Let's compare the ingredient list of 34% Green & Black milk chocolate vs 85% Green & Black dark chocolate</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"> </span>34%: <span style="font-family: "Courier New",Courier,monospace;">RAW CANE SUGAR, WHOLE MILK POWDER, CHOCOLATE, COCOA BUTTER, SOY LECITHIN (EMULSIFIER), VANILLA EXTRACT</span><br />
85%: <span style="font-family: "Courier New",Courier,monospace;">ORGANIC CHOCOLATE, ORGANIC COCOA BUTTER, ORGANIC COCOA, ORGANIC RAW CANE SUGAR, ORGANIC VANILLA EXTRACT</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Notice the difference? The raw cane sugar moves from being the number one item in 34% milk chocolate to being the fourth item in 85% dark chocolate. In fact first three items are all cocoa in the 85% dark chocolate.<br /><br />All said and done, avoid eating products out of boxes, ones that come with nutrition label and energy charts on the back because they are mostly processed, artificial and so not whole foods. If you see a product with an ingredient that you can't even pronounce, avoid it like plague.</span><br />
<span style="font-family: Arial,Helvetica,sans-serif;">Is everything packaged bad? Well, as always use common sense and we do have exceptions to this rule :). </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2Rm8y6molR75ytCITUfZ_M1N6qL2umDWLmial3lH-6is8a3mpWZJwkpRTLeAgpRaFkToOPuTvZACYGwTD917HViodWyQTwyAEN_h0eqWmOVERdDKXfxFx2SrSE-fFb22HoY5F5mpt8zQ/s1600/Chocolate+and+Butter.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2Rm8y6molR75ytCITUfZ_M1N6qL2umDWLmial3lH-6is8a3mpWZJwkpRTLeAgpRaFkToOPuTvZACYGwTD917HViodWyQTwyAEN_h0eqWmOVERdDKXfxFx2SrSE-fFb22HoY5F5mpt8zQ/s1600/Chocolate+and+Butter.png" height="263" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">We don't say no to the greatest chocolate and awesome butter here.</td></tr>
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<br />Primal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com0tag:blogger.com,1999:blog-539987268045559891.post-81144163279831836052015-04-16T19:58:00.003-07:002015-04-17T23:53:34.756-07:00Many ways to think about food<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif;">I often wonder about how we relate to our food. Is it just fuel and calories? Do I have a deeper relationship with my food than just ensuring it's low carb and fat-protein heavy? </span></span><br />
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<span style="font-family: Arial;">Here are a few common and not so common ways to think about the food.</span></div>
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<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-AU">Calories</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-AU">Macronutrients</span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-AU">How chewy is my food</span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-AU">Colourful</span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-AU">Whole foods vs processed foods</span></span></div>
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<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span lang="EN-AU" style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span lang="EN-AU">Biological information</span></span></div>
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<span lang="EN-AU" style="font-family: Arial, Helvetica, sans-serif;"> </span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-AU" style="line-height: 107%;">Calories </span></b><span lang="EN-AU">–
At the first glance, calories sounds like a great way to think about the nature
of food when you get interested in health or trying to lose weight. The reason
it sticks is because it’s simple and everyone appears to get it. Just read the
energy chart and as long as you get X calories in a day and you can burn Y
calories in a day and X < Y, you are sorted. This concept is so
dumb and so incomplete on so many levels that books have been written about
it.<span style="mso-spacerun: yes;"> </span></span></span></span></div>
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<span lang="EN-AU"><span lang="EN-AU" style="font-family: Arial, Helvetica, sans-serif;">The reason calories-in-calories-out is dumb
is because it’s just restating the first law of thermodynamics or primary school
arithmetic. Consider this analogy. Bill Gates is rich because he makes more
money than he spends. You see X - Y > 0. Or our team lost the match because
opponents scored more points. You are restating the problem in another way
without understanding or explaining “the why”. Do you see the stupidity of this
system? So, calories-in-calories-out claims that if you want to lose weight, then
you should spend more calories that you should eat. At the level of physics, it
makes sense. You see emaciated kids who get very little or nothing to eat and
they are starving and they sure look like that.<span style="mso-spacerun: yes;">
</span>You could also argue that I will only eat 500 calories every day for
next 60 days and I will lose weight. Yes, you will but this is impractical and
will not work 99.9% of the time for normal people in normal circumstances. You basically
won’t have normal levels of energy on a 500 calorie diet and eventually, you
wouldn’t have any will power left to carry out this task. On the other hand,
let’s talk about all the lean people who appear to eat well. Are they always
ensuring a caloric deficit? It’s almost impossible to measure the calories
flowing into the system and even harder to measure the calories you are
burning. You say, look at my tread mill or fitbit device. In truth we expend
most energy on a 24 hour period in activities like sitting or sleeping or basically
when you think you are doing nothing, that’s your basal metabolic rate. </span></span></div>
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<span lang="EN-AU" style="font-family: Arial, Helvetica, sans-serif;">Leaving the dumbness aside, this concept is
a bit dangerous in my opinion. It sets up a very
superficial relationship with the food you eat and is quality agnostic. It
doesn’t differentiate between 100 calories from sweet potato vs 100 calories
from beer vs 100 calories from steak vs 100 calories from french fries. In this
system, there is no difference between a meal of
salad and grass fed steak vs meal from a fast food joint as long as they both are giving you 500 calories. It equates junk processed food with natural whole foods. You may want to precisely track calories if you are preparing for the upcoming summer Olympics though. It’s really hard for me to tell the calories in my
spinach-avocado-berry smoothie and it doesn’t matter because it nutrient dense
and made from whole foods. Calories-in-calories-out is like measuring the
quality of your relationship with your spouse in terms of how many times you go
out to party.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-AU" style="line-height: 107%;">Macro nutrients</span></b><span lang="EN-AU"> – Another popular way to look at our food. Macros come from
macronutrients – that is proteins, fat and carbohydrates. The focus here is fuel
partitioning. So a person trying to get rid of excess body weight (fat) is
recommended a high protein diet and that is why chicken breasts are so popular.
We have all seen health-conscious folks having protein shakes.<span style="mso-spacerun: yes;"> </span>You see cyclists carrying gels – basically
dense and processed carb sources.<span style="mso-spacerun: yes;"> </span>You
also see schools of low carb high fat (LCHF) and of course low fat is a pretty
old fad now. 2 things are still missing here. The awareness of quality of
macro-nutrients and hormonal impact of macro-nutrients. If you are trying to
lose excess body weight (fat), a high protein diet will work initially but not
all proteins are equal and it’s also important to understand what is this high
protein doing to my hormones. Does it matter which kind of protein I eat –
processed Whey protein vs pastured chicken or pastured eggs? So, they tell a
very important story about the nature of the food you are eating but it’s not
the full picture. When you combine quality with macronutrients that’s a much
better picture.<o:p></o:p></span></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimcfSWrWiACpO_EdsvXl-mDLf18WEPVJqep1n_DZSXLBSYD4cU_kDYB_nWuRUUDMa1PEt8Mneyax0Bcplmg8HCwCMh8QcELHSUVcfEa4tLRs_fvMiiTZn6e66-fctUdUhkCKqTcGqhe-4/s1600/TheThreeAmigos.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimcfSWrWiACpO_EdsvXl-mDLf18WEPVJqep1n_DZSXLBSYD4cU_kDYB_nWuRUUDMa1PEt8Mneyax0Bcplmg8HCwCMh8QcELHSUVcfEa4tLRs_fvMiiTZn6e66-fctUdUhkCKqTcGqhe-4/s1600/TheThreeAmigos.png" height="135" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">The 3 amigos. Green for fats and orange for carbs is coincidental :)</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-AU">Chewy</span></b><span lang="EN-AU"> – Sounds a bit odd at first but it’s an interesting way to think about
food. How much would I need to chew the food to get the energy out of it. Saliva has your DNA and food digestive enzymes. As you chew, the food mixes
with your DNA and becomes self, a part of you. Chewing also sends a signal to
the gut to get ready for incoming food. It’s interesting that starchy foods tend not to be chewy – rice, kumaras\sweet potatoes (which I
love just for the record). Processed high-carb foods like chips, cookies and
breads require very little chewing, they just melt in your mouth. Vegetables,
salads, meats, nuts and seeds definitely require ample chewing. I like to eat
food I can chew.<o:p></o:p></span></span></div>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Very chewy</span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-AU">Colourful</span></b><span lang="EN-AU"> – It’s impossible to look at a salad of colourful vegetables and
fruits and not think of it as healthy. Everyone intuitively understands that.
Colourful veggies and fruits represent richness of phytonutrients or plant
chemicals. Now unlike vitamins and minerals, they are not essential to keep you
alive but they are extremely important to prevent diseases. Look at carrot –
you can tell by its colour that it’s rich in beta-carotene which our body can
convert to Vitamin A. The redness of tomato comes from Lycopene. Look at
blueberry or any berries for that matter. Sometimes I eat a piece of fruit just
because it’s got a bright colour (and hopefully that’s not poison). If
anything, I am a bit guilty of not making my salad colourful enough.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-AU">Whole
foods</span></b><span lang="EN-AU"> – I love the concept of whole foods. Doug
McGuff, the author of Body by Science was asked about what kinds of food does
he eat and what he said has stayed with me. He talked about eating foods that
lie in a straight line between us and the sun. So get sunlight (vitamin D). Eat
plants and vegetables for the same reason. And eat animals that eats those
plants. So simple. Basically you can eat all the veggies and salad, fruits,
meats, nuts, seeds, eggs etc. Another way to think about whole foods is if someone from 50000 years ago recognize it as food. If you eat from a
variety of whole food sources, you are eating a nutrient dense diet by default
and your body, brain and cells will thrive. It’s natural food and your body
exactly knows what to do with it. <span style="mso-spacerun: yes;"> </span>You
don’t really need to know the science and bio-chemistry or hormones or what goes on inside our cells or how to regenerate the
mitochondria just like you don’t need to know what’s under the hood of your
car. It’s like black-box testing in computer science. You put in good stuff
(input) and you get the right output. Use food as medicine and exercise as preventative medicine.</span></span></div>
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<span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="mso-spacerun: yes;"> </span>Quality
matters here too and it will be wise to ensure the quality of meat you eat.
Pastured eggs, pastured chicken, grass fed lamb, grass fed beef. I have no
doubt that gaining optimum health on a diet of whole foods will work for 99% of
the people. You can of course tweak the macro nutrients to achieve your fitness
goals whether it’s gaining more muscle (up the proteins) or losing weight (high
fat or low fat depending on who you believe) or managing pre-diabetes (low
carb). </span></span></div>
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<span lang="EN-AU"></span><span lang="EN-AU"><span style="font-family: Arial, Helvetica, sans-serif;">Yet you don’t often hear this message
because nobody stands to make money off broccoli, kale and steak. Or at least
not the 700% profit you can make off the chips, cookies and cereals.<o:p></o:p></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="mso-bidi-font-weight: normal;"><span lang="EN-AU">Biological
Information</span></b><span lang="EN-AU"> – I remember Arnold the Terminator
talking to Tim Ferris about meditation and mindfulness. As Arnie would work on his biceps, he could feel himself in his
biceps. Awesome right? That he could relate to his workout at such a deep level. So we put food into our mouth and it sustains us and
hopefully we thrive and not just survive. But if you look under the covers as
to what’s going on – the DNA or bio chemical information in what you put into
your mouth is going to interact with your SELF DNA and eventually it will be absorbed by you. At the end of the day, all
food is bio chemical information for your body. It prompts the body to behave
accordingly by release right hormones and digestive enzymes to make this
outside food part of us. </span></span></div>
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<span style="font-family: Arial;">If we were just heat engines, calories would suffice. </span><span style="font-family: Arial;">We are bio chemical electro magnetic beings. </span><br />
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Primal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com0tag:blogger.com,1999:blog-539987268045559891.post-7962598844714612842015-04-06T15:20:00.004-07:002015-04-06T15:36:11.452-07:00Why I don't believe in cheat meals or cheat days<span style="font-family: Arial,Helvetica,sans-serif;">Couple of days ago, the day before Good Friday to be precise a normally quiet lady at work remarked as I was preparing my typical lunch salad that she has never seen anyone eat so clean and healthy. And she’s never seen me having the occasional doughnuts or muffins. I quote “It’s really very impressive, I have never seen anyone eat such healthy food, every single day.” I thanked her for the compliment and this post is not to toot my own horn. 2 days later it’s made me ask a bunch of questions about my lunch and food in general and I believe this enquiry will be helpful to the readers of this post. How do I manage to eat clean and nutrient-dense lunch every day? For that matter, how do I manage to eat clean nearly all the time? Less than 2 years ago, I used to love high-sugar processes foods and junk-foods. There is something that has definitely shifted?<br /><br />Let’s talk about my typical office lunch which invariably gets health approval from all and sundry. If I could get a cent for every time I heard the world ‘healthy’ to describe my lunch.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">So as the photo suggests, it’s typically mixed salad leaves, some colourful vegetables like purple cabbage, carrot, a big avocado. If I want a bit more colour, I will put half a beetroot. Sometimes I put goat milk feta. So the foundation of salad is plants based. On this I will add meat of some sort: canned wild caught salmon or canned sardines or organic chicken livers or lamb curry or wild goat or steak cut into pieces. I will sprinkle some sunflower seeds and pumpkin kernels and maybe a spoon of MCT oil – this is my dressing. I absolutely don’t use any commercial salad dressing. So, all in all, I am getting a lot of plants and proteins and fat into the first of my 2 meals of the day. More importantly, I am getting a lot of live enzymes. Everyone intuitively knows this is a healthy meal (well, some may frown upon the meat), yet most find it very hard to eat this even once a week let alone every single day. <br /><br />How have I managed to be so consistent day in and day out with my lunch? It’s not the tastiest lunch in the world you know. It also takes a bit of time to eat it unlike a sandwich or a scone or a quiche which passes off as lunch these days. Is it just my will power? Is it just that I feel awesome about how the food makes me feel and so I keep eating the same way? That’s a bit chicken and egg.</span><br />
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<span style="font-family: Arial,Helvetica,sans-serif;">One of the secrets to my success with eating healthily has been has been my dislike for the concept of “cheat days”. I don’t think of my meal as something I only need to do for 5 days a week and then for 2 days of the week, anything goes in the name of lunch. Of course I crave variety and I almost never have salad again in the night. The weekend lunches again are a bit different from the 5 weekday lunches, but they are again whole food based as well. I don’t cheat over the weekends or I don’t treat the whole day as a cheat day. ‘Cheat days’ is a slippery slope. Human beings have a tendency to get away with as much as they can. If we can get away with less sleep, we will keep doing it. If we can get away with eating ice cream every night without any apparent health impact, we will keep doing it. In fact, before you know it, you will start doing it twice a week and worse. In my opinion, ‘Cheat days’ takes the control away from you and eventually weakens your will power overtime. It may sound a bit subtle but it breeds the notion that what you day 5 days a week is a bit different from what you do other 2 days of the week. <br /><br />So, what’s the alternative? What are we supposed to do?<br /><br />I am definitely an 80/20 guy. In food terms it could mean that you eat well 80% of the time and 20% of the time, you cut yourself some slack. My 80/20 is more like 95/5. The important point is that I don’t considering eating less than optimal cheating or failure. It is what it is. I am aware of the choice I am making and I understand the impact of my choice. Orange cake with cream on the side or kumara fries are two of my weaknesses. I don’t indulge in them 95% of the time but when we are out by the waterfront and it’s a clear day, I find myself ordering a slice of orange cake. I am aware of the consequences – it’s going to raise my blood sugar, turn of fat burning, I am getting some gluten too. But like I have often said and I don’t know who to credit for this quote ‘Eat the most restrictive diet you can enjoy, not the most restrictive diet you can tolerate.’ So eat the damn slice of cake or pizza and get done with it and don’t look back or worry about it. Here is another trick I have learnt – often we only need one quarter or half of what you are pining to eat to get over the craving. You don’t need to eat the entire pizza or entire doughnut – you will find that half or even quarter of doughnut would get you over the sugar crave or the junk-food delight.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRuYONMCqxJ96i_PhkSccJ7coO39wvz09x-qiuSG5VyzgRmqVoY4yUAGQH6HZ8GSRD7G-KbUYET9SsHtYiT4-eSjIz6jlWJ0_CDJEPPKGdpSTRIdDRjgZK0eP0Z5NE9UTAhGLSzMaFcL4/s1600/Salad+vs+cake.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRuYONMCqxJ96i_PhkSccJ7coO39wvz09x-qiuSG5VyzgRmqVoY4yUAGQH6HZ8GSRD7G-KbUYET9SsHtYiT4-eSjIz6jlWJ0_CDJEPPKGdpSTRIdDRjgZK0eP0Z5NE9UTAhGLSzMaFcL4/s1600/Salad+vs+cake.jpg" height="180" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">To cake or not to cake? If a little slice will help you eat the salad...</td></tr>
</tbody></table>
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span>
<span style="font-family: Arial,Helvetica,sans-serif;"></span><br />
<span style="font-family: Arial,Helvetica,sans-serif;"><br /> Food is not just about nutrient density. Sure it fuels our body and brain and provides vitality to our cells. But we have also have emotional and spiritual connection to the food we eat. There is a reason why some foods are called comfort foods. Foods your mother made lovingly for you as a child. It’s also important to be at peace with the food you are eating. I could give you the best grass fed steak in the world, but if it’s odd with your world view and you don’t want to consume meat, what good is it? </span>Primal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com0tag:blogger.com,1999:blog-539987268045559891.post-25158887241695032612015-03-14T15:37:00.004-07:002015-03-24T18:21:26.875-07:00Maasai – What I have learnt from them about paleo and human dieting<br />
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<span style="font-family: "Segoe UI",sans-serif;">I was
watching a show called Wildest Africa couple of weeks ago and the episode 3
show cases – Ngorongoro (pronounced as “goron goro”). Ngorongoro conservation
area covers 8,292 sq kilometres out of which 100 square miles is occupied by a
crater, no kidding. By the time I was done watching this episode, I was in awe
of Maasai people that occupy this region and it made me ask a much bigger
question about our relationship with food and why humans have been so
successful as a species. So bear with me for a few minutes and you will see
that what we eat and how we live is an integral part of the environment we live
in. Perhaps we need to look at a bit more than a cut and dry way of looking at
food as dictated by some diets. Eating only raw fruits and vegetables or eat
only fats and proteins may sound like just an imposition on what really should
constitute a diet on which you can thrive.</span></div>
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<span style="font-family: "Segoe UI",sans-serif;">Ngorongoro
is a very unique place and one of highlights is Ngorongoro crater. From
Wikipedia “</span><span lang="EN" style="font-family: "Segoe UI",sans-serif; mso-ansi-language: EN;">The crater, which formed when a large volcano exploded
and collapsed on itself two to three million years ago, is 610 metres (2,000
feet) deep and its floor covers 260 square kilometres (100 square miles).” So
basically it’s a big hole and because of its unique geography, parts of it are
forest, parts are open grassland and parts bush land dotted with trees. Words
don’t do justice, here is a photo from Wikipedia.</span><span style="font-family: "Segoe UI",sans-serif;"></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh89aHiq4KVbTkeY-57lTqd1pZRowzDDcgTuHP0QnEwRlk1gfdYfwmesnpl1dkh6JcmXVnIYzKk8EbBryyH_Lpy6a_CKeSS0K9acZfVZUHjQLwGlBpjV934De9qXRfw4_x5nQp2wmsfIAw/s1600/Ngorongoro_Crater_Panorama.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh89aHiq4KVbTkeY-57lTqd1pZRowzDDcgTuHP0QnEwRlk1gfdYfwmesnpl1dkh6JcmXVnIYzKk8EbBryyH_Lpy6a_CKeSS0K9acZfVZUHjQLwGlBpjV934De9qXRfw4_x5nQp2wmsfIAw/s1600/Ngorongoro_Crater_Panorama.jpg" height="80" width="400" /></a></td></tr>
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Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
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<span style="font-family: "Segoe UI",sans-serif;">Maasai who
occupy a big area between Kenya and Tanzania, share Ngorongoro with big game
animals. You know, lions, cheetahs, bulls, rhinos, elephants.
Maasai are interestingly herders. They have herds of cattle and goats and you
can imagine the relationship between these carnivore animals especially the
lions and Maasai. Lions would love to eat their goat and Maasai will have none
of it. So Maasai fiercely protect their herd and what I can tell you is that
when Maasai men have the spear in their hands, lions have learnt to keep their
distance from them.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipZRm8Qn-nUneH1GlpmnaLSjOjoWrgkIgjIAKNYFITDWCTkPHL18XshFhrubugAvj9DvRx3HFRp2ZPYLBKGlZIyQcTB2Z7UH08q3W190B5EVWCNVcZim_oUopQgNVjFm2vkeZEhKNKklA/s1600/Maasai+herders.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipZRm8Qn-nUneH1GlpmnaLSjOjoWrgkIgjIAKNYFITDWCTkPHL18XshFhrubugAvj9DvRx3HFRp2ZPYLBKGlZIyQcTB2Z7UH08q3W190B5EVWCNVcZim_oUopQgNVjFm2vkeZEhKNKklA/s1600/Maasai+herders.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Maasai and their herd</td></tr>
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<span style="font-family: "Segoe UI",sans-serif;">The rite of
passage (used to be) for a young boy to become a man was to kill a lion by
himself using nothing but a spear! Even if that sounds like a bit of hyperbole,
these guys have been tested for their physical fitness and their strength were
considered to be of ‘Olympian’ level. Young men often jump high like this to
showcase their strength and agility.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisnvPxFxFMegHQ9Vp82S4YwdmjlUuBAUMELCoxPG2m6wq1JJexXHxlhY1GfMZ85dR3E2zRfMKn3Dk-wqQtgWc8LUC6F3S1LrtrS2KpQwLX_xJo81KaSaHfAVv0ioXY3RhZFxGtUT-VaqE/s1600/Jumping+Maasai+warrior.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisnvPxFxFMegHQ9Vp82S4YwdmjlUuBAUMELCoxPG2m6wq1JJexXHxlhY1GfMZ85dR3E2zRfMKn3Dk-wqQtgWc8LUC6F3S1LrtrS2KpQwLX_xJo81KaSaHfAVv0ioXY3RhZFxGtUT-VaqE/s1600/Jumping+Maasai+warrior.jpg" height="278" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jumping high, showcasing their strength</td></tr>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="line number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="page number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="macro"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
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<span style="font-family: "Segoe UI",sans-serif;">400 Maasai
men had their blood work done and none of them showed any sign of inflammation
or modern chronic diseases like diabetes 2, cardio vascular or coronary issues.
In fact, Maasai aren’t any different from other modern hunter-gatherer tribes
in this aspect. None of them seem to suffer from diseases of civilisation and
they all eat varying ratio of macro-nutrients. Let's talk about Maasai diet. A lot of region Maasai occupy is arid and it's pretty amazing how they manage to thrive so well on seemingly so little. Remember they are herders and they have relied heavily on their herd to meet their food and nutritional requirements. Raw milk, raw meat and raw blood. They even mix and blood and milk. Yep, you heard that right. This is what used to be the bulk of their diet. So as you can see, they get plenty of fat and proteins in their diet.</span></div>
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<br />
<span style="font-family: "Segoe UI",sans-serif; font-size: 11.0pt;">Which also
brings me to the point that humans are obligated omnivores and this is a big
reason why we have been so successful as a species. Wherever we have lived and
whatever environment has offered, we have adapted to that and thrived on it.
Humans haven’t insisted on eating only grass and vegetables and fruits (notice
we don’t exactly have 4-cylinder stomach like cows) or being exclusive
carnivores. If push comes to shove, we can live for long times as exclusive
herbivores or exclusive carnivores. Now imagine a group of scientists walking
up to Maasai and telling them that they have it all wrong. They should actually
only be eating vegetables, fruits, nuts and seeds and absolutely no animals fat
and proteins. Or they should be on a low-carb diet - that is eat high fat and
moderate protein and they may want to take it easy on tubers. If I ever
get a chance to spend time with Maasai I will just shut up and watch and learn
from them. </span></div>
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<span style="font-family: "Segoe UI",sans-serif; font-size: 11.0pt;">Having said
that, I don’t mean to say that we should eat whatever we want. In fact, you and
I live a lifestyle that is nothing like Maasai. That is fortunate and
unfortunate. We live in a made up environment which provides us with unlimited
variety of foods – whole foods, junk foods, processed foods, toxic foods. We
are encouraged by corporations to take the short cut and eat whatever takes the
shortest time. Maasai have lately incorporated Maize in their diet and
they appear to be doing fine. But I absolutely don’t intend to start eating
grains again. If you can live like Maasai, you can eat like Maasai. We on the
other hand have to be careful about what we put in our mouths and what we do
with our bodies. If you don’t think you are thriving, have a good look at your
diet, sleep, stress and physical activity levels. For me, I have come to
realize that I am thriving on a diet of whole foods – lots of plants – salads
and vegetables, moderate high-quality meat, nuts and seeds. I like to eat
as much whole foods as I can enjoy and no more. High quality dark chocolate,
high quality and slightly processed oils and coffee also have a place in my
diet. And ‘thriving’ is not an abstract concept or just a feeling. You can get
the blood work done and know for sure that your bio markers confirm the awesome
feeling. </span><br />
<br />
<span style="font-family: "Segoe UI",sans-serif; font-size: 11.0pt;">If you have
specific issues you need to work with, LowCarbHighFat (LCHF) or high fat vegan
or low fat is what you may need. I think it’s a big mistake to think that
everybody in the world should convert to paleo or veganism or what have you.
Basically eat from a list of foods and no more or no less. That doesn’t make
sense because had we been like that, human species would have been extinct long
ago. </span><br />
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UnhideWhenUsed="true" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index 9"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
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<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" Name="toc 9"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="header"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footer"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="index heading"/>
<w:LsdException Locked="false" Priority="35" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of figures"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="envelope address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="footnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote reference"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="endnote text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="table of authorities"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="toa heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
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<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
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<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
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<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
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<![endif]--><span style="font-family: Arial, Helvetica, sans-serif;"><o:p></o:p></span><span style="font-family: Arial, Helvetica, sans-serif;">
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<br /></div>
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Primal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com0tag:blogger.com,1999:blog-539987268045559891.post-29050322484150886722015-02-24T00:21:00.000-08:002015-02-26T17:18:52.893-08:00Why weight regain is so common + Is gluose impairing your immunity<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">For this post I have got a 2 parter. Couple of interesting questions:</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">1. Why do we regain weight so easily especially if we were formerly fat?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. Is glucose (sugar) weakening our immune system?</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">The first question is a direct result this Mark Sisson <a href="http://www.marksdailyapple.com/why-is-regaining-weight-so-common/#axzz3Se9Ub8io" target="_blank">post</a>, so I have basically just simplified the message.</span><br />
<br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Ever wondered why it’s easier for a formerly fat person to
regain the lost weight, especially when they were fat as kids? The answer as
usual lies in our bio chemistry or how we got fat in the first place. There are
2 ways to get fat:</span></div>
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Hypertrophy – Your existing fat cells get
bigger.</span></div>
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 8pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">b.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><!--[endif]-->Hyperplasia – Entirely new fat cells are
created.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMkbsJ6dV9IoDxeoU82KI1JdkL2oVYEZe2zOmOkYjzo-qijYfK1illcJOyfWjng7iNLOFO-EH-VWzWkKJ6X78dcYIoj26JGah4Cfu5N7wmuSbW87fdGLNFYlo56dgDsGyiDQ5X0ButogU/s1600/weight-regain-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMkbsJ6dV9IoDxeoU82KI1JdkL2oVYEZe2zOmOkYjzo-qijYfK1illcJOyfWjng7iNLOFO-EH-VWzWkKJ6X78dcYIoj26JGah4Cfu5N7wmuSbW87fdGLNFYlo56dgDsGyiDQ5X0ButogU/s1600/weight-regain-2.jpg" /></a></div>
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</div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">To paint a very simple picture, vast majority of fat cells
are created in early childhood and adolescence. During early infancy and
between ages of 9-13 appear to be crucial stages for creation of new fat cells,
so after that age you are pretty much stuck with number of fat cells your body
has made. Now weight loss doesn’t remove these fat cells but rather pulls fat
from existing ones, leaving empty cells behind. If you had 35% body fat and
after a drastic lifestyle change involving diet and exercise you got it down to
15%, you still have same number of fat cells. <o:p></o:p></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">So, now you have 2 people who have exactly the same weight
and body fat %, let’s say 20%. Individual A was a fat kid and a teenager and Individual
B was lean all along. <span style="mso-spacerun: yes;"> </span>Individual A is a
lot better now at age 35 and has an active lifestyle whereas Individual B is
your typical desk jockey, makes his living by pressing keys on computer. They
both are at same body fat % and both are serious now about maintaining their
body fat %. The formerly fat person will always be at a disadvantage compared
to the formerly lean person when it comes to maintaining weight. Not fair right? <o:p></o:p></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">To understand what’s going on, you will need to understand
how Leptin hormone behaves. Our fat cells secrete leptin hormone and remember
that body stores energy as fat. So leptin in a sense is an indicator of how
much energy is stored in the body. <span style="mso-spacerun: yes;"> </span>So,
if you have eaten a meal of good quality fats and moderate proteins (like you
mostly should), once you have had enough to eat, your body or fat cells will
start releasing leptin to let the brain know that we have had enough. <span style="mso-spacerun: yes;"> </span>‘Hunting has been good’ so to say. Now the
amount of leptin that is released depends on the fat mass % as well size of fat
cells. <o:p></o:p></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Individual A who has 20% body fat (formerly obese) has
way more fat cells that are relatively empty compared to Individual B who also
has 20% body fat but has relatively fewer fat cells that are fuller. So what
ends up happening is that Individual A is releasing far less leptin compared to
Individual B. So your brain is thinking you don't have enough energy saved. This stacks up the odds against formerly fat by increasing their
appetite, making them less active and the fat cells have a ‘fat memory’ that
are just dying to store fat when it becomes available. Phew. It’s like growing
up in bad neighbourhood and you are at a huge economic disadvantage for rest of
your life.<span style="mso-spacerun: yes;"> </span></span> </div>
<span style="font-family: Arial;"></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQIP8UaEakkHWTG7HEYQHIAnsKw0FVK4VsZQ9WCg2gpoHnXYkQJYTXJwo0PrhaZhn7XuG9PRfo_K0R9rIvzgczsQ09sqLdCAhl_IE0ehd1NbYl7SB0yuarDOPpfpm2olZ0-HHA_v6vhds/s1600/Vitamin+C.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQIP8UaEakkHWTG7HEYQHIAnsKw0FVK4VsZQ9WCg2gpoHnXYkQJYTXJwo0PrhaZhn7XuG9PRfo_K0R9rIvzgczsQ09sqLdCAhl_IE0ehd1NbYl7SB0yuarDOPpfpm2olZ0-HHA_v6vhds/s1600/Vitamin+C.png" height="118" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Vitamin C and Glucose, brothers from same mother</td></tr>
</tbody></table>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Arial",sans-serif; font-size: 12pt; line-height: 107%;">Could a sugar spike be weakening your immune system as
well? Well, the answer is looking like a yes.</span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Arial",sans-serif; font-size: 12pt; line-height: 107%;">I remember listening
to Mark Sisson and him mentioning that he clearly remembers couple of instances
when he fell sick and that sick day was preceded by consuming higher than usual
carbs. I am not dying to repro the experiment by gorging on sugar but I would
love to see some anecdotal evidence. <o:p></o:p></span></div>
<span style="font-family: "Arial",sans-serif; font-size: 12pt; line-height: 107%;">It’s to do with relationship between glucose and Vitamin C at
cellular level. If you don’t care about what is happening at cellular level,
short story is that higher the levels of circulating glucose in the blood,
the more difficult it is for Vitamin C to get into the cells and the more
difficult it is to create immune cells. If you do care about cellular level
details, read on.<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Arial",sans-serif; font-size: 12pt; line-height: 107%;">Vitamin C is made naturally in nearly all living animals
with notable exceptions being humans and primates. In mammals, the glucose is
extracted from glycogen (stored sugar) and liver transforms it into vitamin C.
Humans unfortunately lack an enzyme which is necessary for synthesis of Vitamin
C and so we must get it from diet.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Arial",sans-serif; font-size: 12pt; line-height: 107%;">Vitamin C is important for building collagen (think bones,
connective tissue) and promoting strong immune function. It turns out that
Vitamin C and glucose may be competing for same receptors on the cells. They
have very similar chemical structure and both rely on insulin signalling to get
into the cell. This receptor is called Glut-1 and glucose has higher affinity
to this receptor.<span style="mso-spacerun: yes;"> </span>So this means that if
your meal has generated excessive levels of glucose, then Vitamin C may not be
able to get into the cells. So what you say? <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Arial",sans-serif; font-size: 12pt; line-height: 107%;">Remember our friends White Blood Cells? If you think hard
enough about what you were taught one school day in your biology class, white
blood cells are used to fight pathogens. Levels of Vitamin C in WBCs may be
tens of times higher compared to other cells and they need 50 times more
Vitamin C inside the cell than in the blood plasma to handle the oxidative
stress – that is ingesting these pathogenic bacteria and virus.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Arial",sans-serif; font-size: 12pt; line-height: 107%;">It doesn’t stop here. Glucose and Vitamin C also seem to
have opposite effect on creation of new immune cells or raw material for new
white blood cells. If the immune system is under attack, it needs to quickly
produce new white blood cells.<span style="mso-spacerun: yes;"> </span>If blood
glucose is high enough, it will reduce the amount of new immune cells being
formed.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Arial",sans-serif; font-size: 12pt; line-height: 107%;">Credit: Dr David Jockers has a great <a href="http://www.naturalnews.com/034185_glucose_vitamin_C.html" target="_blank">article</a> on this topic.</span></div>
Primal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com0tag:blogger.com,1999:blog-539987268045559891.post-44513398004059788902015-02-17T00:37:00.000-08:002015-02-17T12:26:38.925-08:00Excessive light at work place and reducing eye strain<br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Before I get to the meat of this post, which is about
protecting your eyes and reducing eye strain at the work place a slight
digression.<o:p></o:p></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">While I am a big advocate of ancestral\primal style of
eating, I am also a big fan of using modern technologies to deal with modern
stressors. It reminds me of a Mark Sisson quip “Primal living is not about
living in the dark or hunting your neighbors pets.” In my mind, there is
absolutely no conflict between eating a whole food based diet which feels very
natural on one hand but supplementing this diet with eating wild salmon from a can,
wearing blue blockers in the evening while watching TV or eating highest quality
supplements I can find (because even the best modern food is no longer as
nutrient dense). The outside world has evolved at a much faster rate than our
genes and now there is a massive mismatch between the environments in which our
genes were cooked and what is actually out there. We no longer live in jungles
and caves and no longer need to protect ourselves from tigers. On the other
hand, most of us spend majority of our times cooped indoors, breathing
artificial air all day long and exposed to excessive amount of fluorescent
light. Since I am a software developer by trade, I get the added bonus of
staring at a computer screen all day long and the computer screen staring back
at me. You can see how we have traded one set of stressors (jungle and tiger) for another. I will do everything in my power to prevent
macular degeneration of my eyes and keep them healthy for as long as I can –
whether it’s eating whole foods or getting enough sleep or using right shades
of light. So as far as I am concerned there is no contradiction here - eating
ancestrally but relying on 21<span style="font-size: small;"><sup>st</sup> century inventions. <o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Back to lighting and eye strain.<o:p></o:p></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">My focus here is not to talk about the health and nutrition
aspects of eye care but rather alleviating external lighting conditions. And the
problem ironically is not lack of it but excess of it. Excess of high-energy,
blue light, UV and artificial light. I have no doubt and science proves it that
artificial high-energy blue light is damaging our eye muscles. What has made this
problem obvious to me in my work environment is that I have just moved into
this building. <span style="mso-spacerun: yes;"> </span>In the previous building
my workstation was next to a large window. So as I would stand and work at my
work station, I could see as far as eyes could see, towards the sky and Pacific
Ocean just outside. (I am not kidding, the previous building is next to
Wellington waterfront). And then next day I found myself cooped up in a
horribly designed buildings with so much fluorescent white light that it feels
like you are in torture chamber. It’s like building designers wanted to make
sure that people don’t doze off at work and made the environment super bright.
I think they did a pretty good job. And then there is also the light from 2 computer
monitors.<o:p></o:p></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW-FPpzWCofZz74rTBkZTamTmemClNH_nhqk223SHDwnvj6wSGKY6IAIqOo3m9cUAoBVlZihQqbBtwlkFLFA6RtIP6KtiU39LIvT30Z3cFJOxWQguDjnbsynApjMwW4APw-RQgr9QvzQI/s1600/View+from+JQ.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW-FPpzWCofZz74rTBkZTamTmemClNH_nhqk223SHDwnvj6wSGKY6IAIqOo3m9cUAoBVlZihQqbBtwlkFLFA6RtIP6KtiU39LIvT30Z3cFJOxWQguDjnbsynApjMwW4APw-RQgr9QvzQI/s1600/View+from+JQ.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What a view</td></tr>
</tbody></table>
</span><br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Now some may call me a delicate flower but here is what The Vision Council has to say about it and I quote– “Nearly 70% of American adults experience some form of digital eye strain due to prolonged used to electronic devices. Some of the common symptoms are headache, dry eye, blurred vision and eye strain.”<span style="mso-spacerun: yes;"> </span>In my case, the excessive fluorescent lighting was making this bad situation worse. Check, check, check and check for me.<o:p></o:p></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">There is a strong connection between amount of light you are
exposed to and circadian rhythms. <span style="mso-spacerun: yes;"> </span>You
see, you want lots of natural bright light in the day as you are active and
post sun set, light should gradually fade away. Try wearing blue blockers in
the night for a few weeks as you watch TV or read something on your tablet to
feel the difference and this will translate to good sleep. Too much light
towards the end of the day inhibits melatonin production, that’s the sleep
hormone. It’s our bio-chemistry people, I am not making this stuff up. While we
have naturally evolved to bright light during the day, this was light from the
sun and not this junk fluorescent light we are exposed to from our computers,
tube lights and other electronic devices. <o:p></o:p></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><span style="font-family: "Calibri","sans-serif"; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">So
the point is that I knew I was struggling with this brightness and my eyes were
feeling the strain which means brain was stressed too. Remember, it’s the brain
really which does the processing behind the scenes. There are 2 white
fluorescent tube light directly above my head and another pair a few feet
apart. <span style="mso-spacerun: yes;"> </span>I got rid of one of the tube
lights from the pair directly above my head and I was hoping this would help
the situation. It seemed to help the first day but I couldn’t tell the
difference a few days later.</span></span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjuW1GCn7DOCLukET3wYurgFyuXdtC7AQEtk2VrYSIBQQbTnO3x2-4EpmBSTbQrVUEeB-Bp-JLgBd8qS-JHiusJeydzVTfl4i21SnmufbAHjrCrf6umDZfsKEsuqHeDnpwkouGysBtywQ/s1600/Tube+light1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjuW1GCn7DOCLukET3wYurgFyuXdtC7AQEtk2VrYSIBQQbTnO3x2-4EpmBSTbQrVUEeB-Bp-JLgBd8qS-JHiusJeydzVTfl4i21SnmufbAHjrCrf6umDZfsKEsuqHeDnpwkouGysBtywQ/s1600/Tube+light1.jpg" height="320" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Tube light not very from from my monitor and a lot closer to my eyes when I stand and work</td></tr>
</tbody></table>
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBNr0zxv3LDv184GU9CaAs4TYZrcd4yb8Xcm2UfSga6W6rzJ5bKKjZn-plwiNjxkiKJ3G5vrWtdKeSClqYGjthasi7omaK3DLy2E76ELVwh4RLSo3gLntdjyGHKpyqapM4xbDT94qpcPU/s1600/Tubelight+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBNr0zxv3LDv184GU9CaAs4TYZrcd4yb8Xcm2UfSga6W6rzJ5bKKjZn-plwiNjxkiKJ3G5vrWtdKeSClqYGjthasi7omaK3DLy2E76ELVwh4RLSo3gLntdjyGHKpyqapM4xbDT94qpcPU/s1600/Tubelight+2.jpg" height="180" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Let there be light, yep let's put lots of them together</td></tr>
</tbody></table>
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Arial;"></span></span><br />
<span style="font-family: "Calibri","sans-serif"; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Calibri","sans-serif"; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">I didn’t
want to wear my awesome blue blockers at work. I mean who wants to look like a
superhero or a rock star at work.<span style="mso-spacerun: yes;"> </span>Besides
these completely block the blue colour. So I needed right tool for the right
job. When you need a laptop, a tablet or smartphone won’t do and while you can
talk into your 9” 3G iPad, I prefer a smartphone in that situation.</span></span></span><br />
<span style="font-family: "Calibri","sans-serif"; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Calibri","sans-serif"; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Arial;"></span></span></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijP_uOMl6T5GyzHIZENcNBwZTIKElBng17oDcmE8ph1JJgBNv8jcJsyRs6SLRCumLqHIJZlrTZKa3ympY2p6_z9Hp_SEg-m2wSNZjzaRHgRxnbaNVODs4JxVMeBerdLkymi10l3geZKYQ/s1600/Blue+Blockers.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijP_uOMl6T5GyzHIZENcNBwZTIKElBng17oDcmE8ph1JJgBNv8jcJsyRs6SLRCumLqHIJZlrTZKa3ympY2p6_z9Hp_SEg-m2wSNZjzaRHgRxnbaNVODs4JxVMeBerdLkymi10l3geZKYQ/s1600/Blue+Blockers.jpg" height="180" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A bit too cool for work place</td></tr>
</tbody></table>
<span style="font-family: "Calibri","sans-serif"; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Calibri","sans-serif"; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: Arial, Helvetica, sans-serif;">Since most of us don’t get to work outside under the blue sky or work in intelligently designed building which smartly lets outside light come in, what are our options? You can try convincing your boss to install </span><a href="http://petapixel.com/2015/02/09/coelux-artificial-sunlight-thats-good-enough-fool-cameras-brain/"><span style="color: #0563c1; font-family: Arial, Helvetica, sans-serif;">CoeLux</span></a><span style="font-family: Arial, Helvetica, sans-serif;">. Yep they have found a way to mimic sunlight using LED. In fact they are so good that it convinces your brain and eye that it is sunlight. However it costs $61, 000 so it could be a while before you get one of these.<o:p></o:p></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiSZEBGIkQqExZi4WJwhXtLX7nXzoudzwaJcSBPjWvFyL-PPZR5RhyuZkG0aAMmcRRIIzktQn5jA4HKgboNJjuXNnNSC_1FY0Ot2l42n_cS3oYKFp1WAaMPhhODEN25MWw-rjKgtSRleo/s1600/CoeLux.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiSZEBGIkQqExZi4WJwhXtLX7nXzoudzwaJcSBPjWvFyL-PPZR5RhyuZkG0aAMmcRRIIzktQn5jA4HKgboNJjuXNnNSC_1FY0Ot2l42n_cS3oYKFp1WAaMPhhODEN25MWw-rjKgtSRleo/s1600/CoeLux.jpg" height="320" width="317" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">LED or sun light, you decide</td></tr>
</tbody></table>
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So began my search for blue-blocker-like-glasses that I
could wear at work. I wanted something functional and fashionable. It should
block the excessive white-blue light hitting my eyes and should look good. <o:p></o:p></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
</span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></span>
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<span style="font-family: Arial, Helvetica, sans-serif;">Enters </span><a href="http://www.gunnars.com/"><span style="color: #0563c1; font-family: Arial, Helvetica, sans-serif;">www.gunnars.com</span></a><span style="font-family: Arial, Helvetica, sans-serif;">
. If I had million dollars and millions of hours at my disposal, the research
would culminate with glasses like they sell.<o:p></o:p></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">
<span style="font-family: "Calibri","sans-serif"; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">Quoting </span><a href="http://www.gunnars.com/"><span style="color: #0563c1; font-family: Arial, Helvetica, sans-serif;">www.gunnars.com</span></a>
: <span style="font-family: Arial, Helvetica, sans-serif;">“GUNNAR offers the only patented computer eyeglasses and optical lens
technology solution, recommended by doctors, to protect and enhance your
vision. In addition, custom tints and premium coatings block high-energy,
artificial blue light, UV and glare to protect your vision. The result –
improved clarity, focus and performance designed to meet demanding visual needs
of a digital generation…”.<span style="mso-spacerun: yes;"> </span>Just look at them.</span></span></span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br />
</span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6FBNWztj2w4__qesZD6jEIZ6abiOjDORzPgna6JP4-rScQDazhIfeFcpNG4AVrFi_LZzSvibr-o_vShYrIkKhHOd12to91DD9cGHfgbkin1cn1QELN5LnoFbhJeMclLuzoD2jzyEyMCw/s1600/GunnarGlasses.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6FBNWztj2w4__qesZD6jEIZ6abiOjDORzPgna6JP4-rScQDazhIfeFcpNG4AVrFi_LZzSvibr-o_vShYrIkKhHOd12to91DD9cGHfgbkin1cn1QELN5LnoFbhJeMclLuzoD2jzyEyMCw/s1600/GunnarGlasses.jpg" height="104" width="320" /></a></span></div>
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">
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<br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Times New Roman; font-size: small;"></span></span></span><br />
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<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Times New Roman; font-size: small;"><span style="font-family: Arial, Helvetica, sans-serif;">I finally settled on the Phenom style of Computer glasses.<o:p></o:p></span></span></span></span></div>
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Times New Roman; font-size: small;">
<span style="font-family: Arial, Helvetica, sans-serif;">
</span></span></span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIBSo7fxNCXnoJd__lzfARJPOEa8oXzZRXV4lB6Rp35S7LaN4fMXjJB-R20U_yVkfTlK2W0SeZXrreECrak-KoNu7ZrJFJgCltDeESpiOvua2tsl8WkheY4IzqPoeGLAULnvd1RVmqNIY/s1600/Phenom.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIBSo7fxNCXnoJd__lzfARJPOEa8oXzZRXV4lB6Rp35S7LaN4fMXjJB-R20U_yVkfTlK2W0SeZXrreECrak-KoNu7ZrJFJgCltDeESpiOvua2tsl8WkheY4IzqPoeGLAULnvd1RVmqNIY/s1600/Phenom.JPG" height="230" width="320" /></a></span></span></div>
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">
</span><span style="font-family: Times New Roman; font-size: small;">
</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">My experience so far with the glasses:<o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]-->They have dimmed the brightness around me just
enough. It’s like f.lux is running in the background. <o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]-->They are doing a pretty good job of blocking
blue spectrum without blocking the blue colour entirely, so it’s not a
compromise. <o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">So essentially it meets the functional
requirements.<o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]-->Wifey tells me
they look good too. <o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">
</span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 8pt 36pt; mso-list: l0 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><!--[endif]-->I can attest to the good quality and they just
fit perfectly.</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;"><o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">
</span></span><br />
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4JcHeh9B8EIfImwy5YLUUt50_hDxnFp9XEzMfbYWfNdT2cXERlHIFCN8_xlSm8LaqktMPrU-iBXYC6PPLuSqxsnmhGp4a7FJA7vPi26k8zkkMp2ggFjg0wN6r3F1whOlDQBP86ATX8KI/s1600/Gunnars+Packing.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4JcHeh9B8EIfImwy5YLUUt50_hDxnFp9XEzMfbYWfNdT2cXERlHIFCN8_xlSm8LaqktMPrU-iBXYC6PPLuSqxsnmhGp4a7FJA7vPi26k8zkkMp2ggFjg0wN6r3F1whOlDQBP86ATX8KI/s1600/Gunnars+Packing.png" height="179" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Phenom in real world</td></tr>
</tbody></table>
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br />
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">Now these are not cheap and glasses alone cost me $99. If
you are not in the U.S, the shipping will cost another $40, so it adds up. But
the big question is how much are my eyes worth to me?<o:p></o:p></span></span></span></div>
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-NZ; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 8pt;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: small;">Talking of right tool for the right job:<o:p></o:p></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CmLE5YG5k8xOWOpMSRNkXwtm6yEUPxvFSMKfsuk6VU9iVA4K9Rxb5guB5U6eVfLie9sbr0Jp07TBNUUlfNFONGb-PqSjqo2vUYVOyB2a4O4JgEkQQoJmsiNoVfjKsfBtvhYjEbiMqM0/s1600/RightToolRightJob.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CmLE5YG5k8xOWOpMSRNkXwtm6yEUPxvFSMKfsuk6VU9iVA4K9Rxb5guB5U6eVfLie9sbr0Jp07TBNUUlfNFONGb-PqSjqo2vUYVOyB2a4O4JgEkQQoJmsiNoVfjKsfBtvhYjEbiMqM0/s1600/RightToolRightJob.jpg" height="320" width="290" /></a></span></div>
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</span><br />
Primal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com1tag:blogger.com,1999:blog-539987268045559891.post-6711017339606849152015-02-07T00:29:00.000-08:002015-02-07T15:00:34.366-08:0050 Glucose Readings<div class="separator" style="clear: both; text-align: center;">
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<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">At some point during last year I understood the dangers of eating foods that spike blood glucose levels. I knew in theory that fat and proteins don’t spike your blood sugar and refined carbs and sugary foods do. So I decided to put the theory to test and watch the effects of food I eat on my blood sugar in real time. So I took nearly 50 readings using a glucometer over the course of a week. It was a regular work week and I tried to keep everything as normal as I could.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Talking of glucometer, it’s one of the most effective tools at our disposal. Add to the fact that it’s so inexpensive, anything that can give you instant feedback on the food you have just eaten and how it affects your blood sugar is priceless. For example, everyone tolerates carbs to a different degree. An insulin sensitive person should be able to clear out the blood glucose a lot more effectively compared to a person who is insulin resistant. A leaner person who is insulin sensitive may have even higher carb tolerance and they may be able to get away with higher levels of carbs. A person who already has some degree of insulin resistance may not have the luxury of eating over 100 grams of carbs in a day barring a very active lifestyle. It also helped me decide how I can smartly use starches like sweet potato or rice after a heavy training session to get some quick energy without causing a glucose\insulin spike.</span><br />
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<span style="font-family: Arial;">Even 2 days worth of data will be invaluable and more importantly it's unique to you. And it's not something you have to do every single week. Even once in 3 months or 6 months or even a year may suffice.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaQLcIrSK33eotP_ARU0tTnSEpSfR9bSy9y_NM5pUb55xKs-PIJAZF-vRuMAHxZupMhYl0iMl0q1TOSUv1qGY8WkYpwppl8yv6gWpfciHrX9RPjuxcx8mZBfSfh7QrP5cv2CDB9yIdrys/s1600/Glucometer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaQLcIrSK33eotP_ARU0tTnSEpSfR9bSy9y_NM5pUb55xKs-PIJAZF-vRuMAHxZupMhYl0iMl0q1TOSUv1qGY8WkYpwppl8yv6gWpfciHrX9RPjuxcx8mZBfSfh7QrP5cv2CDB9yIdrys/s1600/Glucometer.jpg" height="177" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">One of the hallmarks of eating whole foods ancestral style is that your blood sugar remains in a very tight range, just like how body likes to keep it in. Because you will be consuming large amounts of vegetables, salads, healthy fats and high quality proteins. Eating refined foods and sugar foods on the other hand will generate massive amounts of glucose and body responds by spiking insulin production. High blood sugar damages proteins and fats in the flood causing Advanced Glycation End products – AGE. See how ironic that is, it AGEs you. High blood sugar is also a proxy for high insulin and this incessant insulin spike meal after meal over the years will make you insulin resistant bit by bit, first making you pre-diabetic and eventually resulting in full blown Type-2 Diabetes.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br />Couple of points to keep in mind as you read the table.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1. Body likes to keep blood glucose in a very tight range. For example, it should normally be between 4.4-6.6 mmol/L before a meal. 2 hours after eating it should be less than 7.8 mmol\L. If you eat a massive dessert on top a regular modern meal, your blood sugar may spike to 11 or 12 mmol\L and body will galvanize chief hormone player insulin to deal with this situation and bring blood sugar levels back in the normal range. If post your meal you don’t wander too far away from the ideal range, I hope you can see how that’s a good thing.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">2. What I mean by Lag in the third column is that how much have passed since this activity. Here are 2 entries from the table:<br />My blood glucose levels were 5.2 mmol\L 1 hour 10 minutes later after lunch of chicken broth and a bit of cream. And 2 hours and 5 minutes later, levels were at 5.7.</span><br />
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<strong><span style="font-family: Arial;">Date Time Lag Reading Notes</span></strong><br />
<span style="font-family: "Calibri",sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">23rd 15 20 1h 10m 5.2 Chicken broth, cream<br />23rd 16 15 2h 5m 5.7 Having green tea with jasmine</span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Here are the 50 readings from the week and chart view.</span><br />
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</span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><strong>Date Time Lag Reading Notes</strong></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">21st 22 20 1h 6.2 Gym night</span> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">22nd 09 00 1h 5.6 After bulletproof coffee<br /> 10 55 1h 5.2 After cream and lamb curry breakfast<br /> 13 55 1h 5.2 Big breakfast at cc, steak, eggs, bacon, sausages<br /><br />23rd 7 51 0h 6.5 After getting up<br /> 9 55 0h 5.8 Before breakfast<br /> 11 20 1h 13m 4.8 Bulletproof coffee at 9<br /> 13 24 3h 17m 4.8 Did swimming<br /> 15 20 1h 10m 5.2 Chicken broth, cream<br /> 16 15 2h 5m 5.7 Having green tea with jasmine<br /> 19 40 4.3 Had MCT oil ten minutes ago<br /> 20 40 6.2 Gym<br /> 22 43 1h 6.1 Steak, broccoli, Brussels sprouts, bit of rice</span><br /><span style="font-family: Arial, Helvetica, sans-serif;"></span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: Arial, Helvetica, sans-serif;">24th 07 48 6.2 Just woke up<br /> 10 24 0h 5.6 Before breakfast<br /> 12 10 1h 30m 5.6 Eggs, avocado, bacon, mushroom, spinach <br /> 13 40 3h 5.6<br /> 16 00 1h 5.5 Had subway salad with Salmon<br /> 18 00 3h 4.3<br /> 21 27 1h 12m 4.7 Had beef burgers, few spoons of ice cream<br /> 22 27 2h 12m 6.3<br /><br />25th 07 25 6 Just woke up<br /> 09 35 5.1 Had bulletproof coffee an hour ago<br /> 11 30 1h 37m 5.3 Usual breakfast eggs, bacon<br /> 15 22 2h 5.5 Lunch - salad, liver, paneer<br /> 19 15 3h 5.3 Had almond butter, butter, dark chocolate <br /> 22 25 1h 30m 6.2 chicken, broccoli, Brussels sprout, Kumara <br /><br />26th 07 33 6.1 Just woke up<br /> 09 40 0h 5.6 Bulletproof coffee at 8<br /> 11 30 1h 50m 5.5 Usual breakfast <br /> 13 00 3h 20m 4.5 Just had a short walk<br /> 18 00 4.9 Had apple at 4<br /> 22 12 1h 20m 4.6 Gym, kumara, rice, veggies, chicken, broth<br /><br /><br />27th 07 43 6.1 Just woke up<br /> 11 30 1h 40m 4.8 Usual breakfast<br /> 15 58 1h 30 5.8 Mixed Salad, okra, beef curry<br /> 22 10 2h 5.7 Mixed salad, fish, kumara<br /><br />28th 07 00 5.8 Woke up at 06 45<br /> 11 40 2h 20m 5.5 Usual breakfast <br /> 16 20 1h 40m 5.6 Mixed salad, steak, chick peas<br /> 09 50 20m 7.6 Salmon can, rice, lamb curry, kumara</span></span><br />
<span style="font-family: "Calibri",sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span><span style="font-family: "Calibri",sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span><span style="font-family: "Calibri",sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: 11pt; line-height: 107%; mso-ansi-language: EN-AU; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-bidi-theme-font: minor-bidi; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">
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<span style="font-family: Arial, Helvetica, sans-serif;">Observations from the week long glucose readings:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">1. My glucose levels go down after bulletproof coffee. Alternatively what I have not shown here is that my ketone levels go up. It’s the magic of MCT oil in the bulletproof coffee and it’s pretty clear from the cognitive boost I feel. Look at what happened on 23rd before I went to the gym – my glucose levels dropped from 5.7 to 4.3. I was playing around with MCT oil as a pre workout.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidr28hbi8xPCkoJ3UvbIrH-h7-_lsSHQ1saa-O1svL1z9fdKfAGUBPWDez5rZrmhl_116neZxsB68frFxd8KNIBf32xIZ64su8NXy1EOD5ufxkSu15XA7hndRTWHvkDKp6GGDfzgepkZ8/s1600/Ketone+Reading.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidr28hbi8xPCkoJ3UvbIrH-h7-_lsSHQ1saa-O1svL1z9fdKfAGUBPWDez5rZrmhl_116neZxsB68frFxd8KNIBf32xIZ64su8NXy1EOD5ufxkSu15XA7hndRTWHvkDKp6GGDfzgepkZ8/s1600/Ketone+Reading.png" height="320" width="249" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">2. My glucose levels are almost the same – before and after the breakfast. Typical breakfast here means pastured eggs done in butter typically accompanied with wild bacon. So it was pretty much all proteins and fats, almost negligible carbs which explains almost no fluctuation in blood glucose levels.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">3. Consuming a typical dinner of veggies with some meat AND starches with it after a gym session doesn’t move the glucose levels a lot. This tells me that my muscles are glycogen depleted and take up most of the glucose that’s generated from sweet potato or rice. On 28th however I didn’t go to the gym and decided to have starches along with my dinner which I typically don’t do. 20 minutes after the meal, glucose had already elevated to 7.3 and that’s when I ran out of the glucose strips. I suspect it peaked at around 8 or so before it started dropping.</span></div>
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Primal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com0tag:blogger.com,1999:blog-539987268045559891.post-81034009661033583012015-01-31T14:29:00.000-08:002015-01-31T14:32:41.953-08:00Shawn Stevenson StoryI recently learnt about Shawn Stevenson on <a href="http://www.thelivinlowcarbshow.com/shownotes/11674/915-shawn-stevenson-shares-the-best-way-to-model-health-is-to-sleep-smarter/" target="_blank">Living La Vida Low Carb Show</a> and his story of recovery from a degenerative bone and spine disease is pretty amazing.<br />
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Below is a summary verbatim in Shawn's own words from the podcast: <br />
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He was an athletic scholar , kind of performing at a high level for his school. At age of 16, he was doing a time trial for 200 metres when he broke his hip. This kind of phenomenon is reserved for 90 years old. The trainers managed to get him back on the track at the time but no one really asked the question "Why did this happen at all?". But it all came full circle when he was 20 and was diagnosed with degenerative bone disease. - his spine was degenerating. The doctor shows him MRI scan of his back and tells him "you have spine of an 8 year old." Unfortunately the condition couldn't be cured and can only be managed. Shawn remembers asking the doctor "Does this have anything to do with what I am eating?". Doctor replied that this condition has nothing to do with what you put in your mouth but put these pills in your mouth anyways because they will help him deal with the pain. 2.5 year later, Shawn was sick and tired of being sick and tired and something moved in his consciousness. He took a decision that he will be in charge of his health and not focus on negativity.<br />
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Trivia - Decision derives from a Latin word which means to cut away (think incision), so he decided to cut away any thought of he is not going to be healed.<br />
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He put a plan into play and it worked in 3 phases:<br />
1. <strong>Movement</strong>: Body needs to move to heal itself. Doctors were just recommending him bed rest and more bed rest. He came upon a study of horses , all of whom had broken a bone or two. So they were being supplemented with calcium to increase their bone density. The horses were divided into 2 groups: one were given calcium only and the second group was given calcium and were encouraged to move. The group which moved ended up with much higher bone density and the other group had negligible impact.<br />
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2. <strong>Body requires raw material to build itself</strong>: Just like if a house porch is broken, you will need raw materials to build it. Shawn asked an interesting question to himself : what is my spine actually made of ? He started to understand some big misnomers in convential medicine like doctors recommend calcium supplements to increase bone density but such individual end up with 33% higher chance of dying due to cardio vascular diseases. Shocker? This is because of calcification - this is an end product (See my explanation below) Another one of the big end product is silica and Shawn was eating Papa Johns and chinese food every day. He realized he was deficient in silica, magnesium, vitamin C and sulphur. Vitamin C and sulphur through a process called Biological Transmutation, they create new tissues!!! So he stopped eating fast food, started cooking at home and using whole foods.<br />
In 30 days, his pain vanished.<br />
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3. <strong>Sleep</strong>: As he was healing, his sleeping patterns changed. His circadian rhythms kicked in and he naturally started to go to bed earlier and started getting up earlier. <a href="http://www.primalbulletproof.blogspot.co.nz/2015/01/my-favourite-sleeping-well-techniques.html" target="_blank">Benefits of sleep</a> have already been covered in a previous post.<br />
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So for Shawn, food was his medicine. And he went a step further and took supplements for his special situation when food wouldn't suffice. I tend to support this view as well that we can't entire rely on the food alone to get all micronutrients we need to thrive. Almost everyone is deficient in Vitamin D3 and Magnesium and it's nearly impossible to get enough of these from the diet.<br />
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To understand what Shawn means by calcium supplementation increasing the risk of cardiovascular diseases - When certain supplements like calcium are taken without their co factors or activators, they don't quite work like they should. For example in this case, you reason that Calcium is an essential raw material for bone formation so you supplement with Calcium hoping it will increase your bone density but how do you know it's going to stick on your bones and teeth and not end in your arteries. If calcium ends in your arteries, you end up with calcified arteries and now you are a higher risk of death due to cardio vascular diseases. The correct protocol is to have Vitamin D3, Vitamin K2 and Calcium together because they work synergistically. K2 acts like an activator for Calcium and Vitamin D3 and ensures that calcium should end up on our bones and teeth and not in our arteries. <br />
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If you really want to geek out on Vitamin K2 and how it took us 62 years to understand it's role as an activator, check out this article from Chris Masterjohn.<br />
<a href="http://www.westonaprice.org/health-topics/abcs-of-nutrition/on-the-trail-of-the-elusive-x-factor-a-sixty-two-year-old-mystery-finally-solved/" target="_blank">On the trail of elusive X-factor</a><br />
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Shawn Stevenson has a pretty popular podcast called <a href="http://theshawnstevensonmodel.com/podcasts/" target="_blank">The Model Health Show</a><br />
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Here is TEDx talk by Shawn Stevenson and like me you will end up becoming a big fan of cacao, the mother of chocolate. That's raw cacao and not your Cadbury's or Lindt milk chocolate.<br />
<a href="https://www.youtube.com/watch?v=uV2ynZ1VcnE">https://www.youtube.com/watch?v=uV2ynZ1VcnE</a>Primal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com0tag:blogger.com,1999:blog-539987268045559891.post-63133564817323654012015-01-24T23:07:00.002-08:002015-02-02T16:04:05.874-08:00My favourite sleeping well techniques or sleep hacks (Update2)<div style="text-align: left;">
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<span style="font-family: Calibri;"><span style="font-size: large;">There are a few essentials pillars which are needed to build
and maintain the structure of healthy and thriving body and brain. In computer
talk, you have to have good hardware and software. No matter how good the
software is, it’s not going to be as awesome on lousy piece of hardware.<span style="mso-spacerun: yes;"> </span>And it’s a lot easier to fix the hardware –
that is the physical aspects of our body and brain. Once you have a great
working hardware or an energetic body and brain, then you have the energy to
bring it on and go after what you really want in life. <o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;"></span><br /></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a><span style="font-family: Calibri;"><span style="font-size: large;">To my mind, these are nutrient dense foods, sleep,
stress and exercise. I would rate sleep nearly as high as eating a nutrient
dense diet, if not higher and unfortunately it’s often sacrificed. An hour of
extra browsing in the night or watching Netflix, we all do it. What I have learnt
over the last year is that sleep is absolutely non-negotiable if you want to
get anywhere close to your peak performance – whether that’s at work or in the
gym or just feeling great. Both the quantity and quality of sleep matter. I
like to get around 8 hours of sleep and for most people the range is somewhere between
7-9 hours. It’s better to err on the side of sleeping more than sleeping less.
You know you have slept well when you can wake up naturally without an alarm
clock and you feel refreshed. </span></span><span style="font-family: Calibri;"><span style="font-size: large;"> </span></span><br />
<br />
<span style="font-family: Calibri;"><span style="font-size: large;">So why should you care about sleep? It's the most deeply anabolic state. That's just a fancy way of saying that this is when your body is healing, growing and recovering. Just about everything else we do during a day is catabolic (muscle wasting, tearing up tissues). Activities like mindful meditation and deep sleep are deeply anabolic. Think about this: When you walk out of a gym training session 1 hour later, you are in a much worse state than when you walked in. Yep, you heard that right. Your inflammatory markers will all be high. But if you give your body time to recover from this acute stress with good diet followed by good quality and long sleep, you will not only be better off but stronger too. So you build muscles not in the gym but later when you are recovering, especially in the deep sleep phase of the sleep. The key is to train and then recover like hell and it's nearly impossible without adequate and quality sleep. Everyone needs adequate and quality sleep but you may need it even more if you like to train in the gym or have generally a busy and hectic lifestyle.</span></span><br />
<br />
<span style="font-family: Calibri;"><span style="font-size: large;">3 important things
happen in sleep:</span></span></div>
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.blogger.com/" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"></span></a><br /></div>
<!--[if !supportLists]--><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Auto immune repair</b>: In the deep-sleep
phase of the sleep your body, brain and immune system work together to repair themselves.
In fact immune system is learning about the stuff that has happened during the
day to it and is figuring out which foods are friends and which are not or if
mistakes were made in identifying harmless things as harmful and that could
have triggered an auto immune reaction. So, deep sleep part of the sleep is
absolutely critical. <b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;"></span><br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Mental
cognition</b>: Another important activity that goes on in sleep is re-arranging
of memory like putting the books in the library back in order. Memories get
organized, categorised. This stuff is not as important as the first part and
unfortunately if you don’t get enough sleep or do not get enough quality sleep,
the first part is given precedence over second part because it’s more relevant
for survival and so it will steal time from the phase during which we dream.
So, you may not feel as sharp or fluid the next day. It’s the difference
between flash drive and hard drive, information is there but there is too much
seek time. <o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;"></span><br /></div>
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 8pt 36pt; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"></span></a><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Hormonal
reset</b>: Hormones are reset. Think of it like a computer reboot (I simplify
of course). <span style="mso-spacerun: yes;"> </span>For example, a good sleep
makes you insulin sensitive and conversely a bad one would make you insulin
resistant. Think about that for a second – if you want to lose excess weight,
you should try to get really good sleep of 7-9 hours.<o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;"></span><br /></div>
<div class="MsoNormal" style="margin: 0cm 0cm 8pt; text-align: left;">
<span style="font-family: Calibri;"><span style="font-size: large;">So here are a few tricks I have learnt to improve the
quality of my sleep.<o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Timing
matters </b>– That’s true for both when you sleep and when you eat your evening
meal. <o:p></o:p></span></span></div>
<div style="text-align: left;">
<span style="font-family: Calibri; font-size: large;">Some of us are night owls but most of us
should be asleep before 11 pm. I usually call it a day around 9 30 pm and hope
to be asleep by 10 pm. If I try sleeping an hour later and even though I did
get 8 hours of sleep, something still feels off. I track my sleep and I can see
that I have had less deep sleep. So timing matters and as a basic rule of
thumb, the earlier we sleep after the sunset, the better it is. It’s just how
brain is hard wired and this is what we may have done for millions of years. </span></div>
<div style="text-align: left;">
</div>
<div style="text-align: left;">
<span style="font-family: Calibri;"><span style="font-size: large;">As for meal timing, it’s common sense to
get done 3 or so hours before you really want to fall asleep. You don’t really
want to be digesting a steak, as awesome as it is, as you are really trying to
go to sleep.</span></span></div>
<div style="text-align: left;">
<span style="font-family: Calibri;"><span style="font-size: large;">No coffee after 2 pm: Seriously, no coffee
after 2 pm, not even BulletProof coffee. Caffeine has a half-life of around 6
hours and so you will have still have plenty of it in your system around 10 pm
if you have it late. </span></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Cut down
the lights</b>- In my opinion there is way too much light in our lives
especially in the second part of the day. Start turning down the lights 2 hours
before you want to hit the bed.</span><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<div style="text-align: left;">
<span style="font-size: large;"><o:p></o:p></span><br /></div>
<div style="text-align: left;">
<span style="font-size: large;"><o:p></o:p></span><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">F</b>.<b style="mso-bidi-font-weight: normal;">lux</b>: It will be naïve to think we won’t
use our laptops and other gadgets in the evening. Well, just install </span></span><a href="https://justgetflux.com/"><span style="color: #0563c1; font-family: Calibri; font-size: large;">f.lux</span></a><span style="font-family: Calibri;"><span style="font-size: large;"> on all the machines and devices you
can. F.lux tracks the sun movement for your part of the world and will change
the wavelength of the light being emanated from the device you are working on.
Next point explain why this matters.</span></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Blue
blockers</b>: I have myself been guilty of watching Netflix shows right up to
the point I want to sleep and in spite of nearly dark room, there is still way
too much light coming off the TV. And f.lux is not available on all the devices
we are consuming from. Well, that’s when blue blockers come in really handy –
they basically block the blue spectrum part of the light. Blue light basically
messes up with hormones like melatonin which help you go to sleep. Before
electricity flooded our lives with light, for tens of thousands of years, all
we had as a source of light was fire - be it from a fireplace or candles. There
is a reason why fire feels so soothing in the night and it’s essentially red
spectrum light with longer wavelengths. <span style="mso-spacerun: yes;"> </span>I have 2 versions of blue blockers, ones that
I can wear on top of my regular glasses or a Sports model (if I am still
wearing contact lenses or when I don’t need to wear my glasses like when I am
reading). These can be bought from </span></span><a href="http://www.optimoz.com.au/products/uvex-blue-light-blockers"><span style="color: #0563c1; font-family: Calibri; font-size: large;">here</span></a>.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgfmwTd2IG_rWXysywBOrZOHF-4N9IznVm6_pTqjFqgDhvFkaaSEIQRUAiTD3Vfx1aXKRlYT1L6nILfIXi3E7fRaUkCczAhGsHe6EhI2qUrQ-zbzj9xS6rFQPmu9EG4j0xYo-PgGicmMY/s1600/BlueBlockers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgfmwTd2IG_rWXysywBOrZOHF-4N9IznVm6_pTqjFqgDhvFkaaSEIQRUAiTD3Vfx1aXKRlYT1L6nILfIXi3E7fRaUkCczAhGsHe6EhI2qUrQ-zbzj9xS6rFQPmu9EG4j0xYo-PgGicmMY/s1600/BlueBlockers.jpg" height="180" width="320" /></a></div>
<div style="text-align: left;">
</div>
<br />
<span style="font-size: large;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Raw Honey</b> – Brain uses liver glycogen (that’s sugar stored as glycogen in the liver) over muscle glycogen when we are sleep. Remember brains still pretty active while we are asleep (no rest for the wicked) and always needs a little bit of glucose for functioning. For me, especially on the days I work out, I will have a small spoon of raw unprocessed honey last thing before I go to bed. Since honey is mostly fructose, it will go to the liver where it will get metabolized as glycogen and brain should have a bit more glycogen available if it needs it. If you are someone who is trying to lose weight, use your common sense and this option may not work for you. And if it’s not raw unprocessed honey, then don’t bother.<o:p></o:p></span></span><br />
<div style="text-align: left;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; text-align: left;">
<span style="font-size: large;"> </span><span style="font-size: large;"> </span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><div class="separator" style="clear: both; text-align: center;">
<a href="https://www.blogger.com/" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br /></div>
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<a href="https://www.blogger.com/" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br /></div>
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<a href="https://www.blogger.com/" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.blogger.com/" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br /></div>
<a href="https://www.blogger.com/" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzBWSeODRgKZaK-zciAG2-GoUGmWlauU46ArN0zy4fS1P0Tzec4zp4mK3NRo2rFUea1Iu4Vddhym6TqeilgHp25v7NGnAiLftf30FPPW2wXYpmvO_N5SZ5_5avodWHGbi8Wej0YgQDQXE/s1600/Raw+Honey.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzBWSeODRgKZaK-zciAG2-GoUGmWlauU46ArN0zy4fS1P0Tzec4zp4mK3NRo2rFUea1Iu4Vddhym6TqeilgHp25v7NGnAiLftf30FPPW2wXYpmvO_N5SZ5_5avodWHGbi8Wej0YgQDQXE/s1600/Raw+Honey.jpg" height="320" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Raw Comb Honey</span></td></tr>
</tbody></table>
</div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; text-align: left;">
<span style="mso-fareast-language: EN-AU; mso-no-proof: yes;"><!--[if gte vml 1]><v:shape id="Picture_x0020_2" o:spid="_x0000_i1027"
type="#_x0000_t75" style='width:451.2pt;height:451.2pt;visibility:visible;
mso-wrap-style:square'>
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<div style="text-align: left;">
<a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-family: Calibri;"><span style="font-size: large;">This is also one of the reasons why I don’t mind a bit of starchy foods like sweet potato or white rice in the night as they are easily digestible and brain can use this glucose because mostly my next proper meal with proteins-fats-carbs is not until 16 hours later (because most days it’s just BulletProof coffee in morning).</span></span></div>
<div style="text-align: left;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.blogger.com/" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.blogger.com/" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br /></div>
<a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://www.blogger.com/" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Magnesium</b>
– Almost everyone is under nourished in this extremely vital element. <span style="mso-spacerun: yes;"> </span>Magnesium is used in over 300 enzymatic processes,
including all of those involved in ATP production.<span style="mso-spacerun: yes;"> </span>It’s also vital for proper transcription of
DNA and RNA. It’s also needed to e</span><span style="font-family: Calibri;">nhance cognition and increase memory AND p</span><span style="font-family: Calibri;">romote relaxation and improve quality sleep. </span><span style="font-family: Calibri;">Both Mark and Dave recommend chelated forms
of magnesium, that is those ending in –ate. </span><span style="font-family: Calibri;">Here are best forms of magnesium as
recommended by Mark and Dave.</span></span><br />
<a href="https://www.bulletproofexec.com/optimize-your-supplements/"><span style="color: #0563c1; font-family: Calibri; font-size: large;">BulletProof
Exec</span></a><span style="font-family: Calibri; font-size: large;"> – Forms: Citrate, malate, glycinate, threonate, or orotate </span></div>
<div style="text-align: left;">
<a href="http://www.marksdailyapple.com/5-common-nutrient-deficiencies-and-what-to-do-about-them/#axzz3PoKjBbKa"><span style="color: #0563c1; font-family: Calibri; font-size: large;">Marks
Daily Apple</span></a><span style="font-size: large;"><span style="font-family: Calibri;"> - Forms: citrate, glycinate, or taurate </span><span style="font-family: Calibri;">The 2 brands I have been consuming are Active Magnesium and MagTech.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: xx-small; mso-tab-count: 1;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy9_1EobO9CsVP1xH9yodq_JvhhBQlO_M2CMzCnt3D9sQpzlJFNg3oeIrHyLXb5je9sCMot8VrVZ2UPQBtX3Jm17ibboErCK_SL0lzYDi0_ZopwsYH2ldcmxWIkDdHBjjVQR6AidiIFJc/s1600/Magesium.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy9_1EobO9CsVP1xH9yodq_JvhhBQlO_M2CMzCnt3D9sQpzlJFNg3oeIrHyLXb5je9sCMot8VrVZ2UPQBtX3Jm17ibboErCK_SL0lzYDi0_ZopwsYH2ldcmxWIkDdHBjjVQR6AidiIFJc/s1600/Magesium.jpg" height="250" width="320" /></a></span></span></div>
<span style="font-family: Calibri;"><span style="font-size: xx-small; mso-tab-count: 1;"> </span><o:p></o:p></span><br />
<div style="text-align: left;">
<span style="font-size: large;"></span><br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l0 level1 lfo2; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Track
your sleep</b> – No, you don’t have to spend 100 bucks on a gimmicky device and
it’s easier than you think it is. I am assuming of course that you have an iOS
device like an iPhone or iPod touch or an Android device. Well, look no further
than </span></span><a href="http://www.sleepcycle.com/"><span style="color: #0563c1; font-family: Calibri; font-size: large;">Sleep Cycle</span></a><span style="font-family: Calibri;"><span style="font-size: large;"> app. Start this app
before you go to sleep, put it next to your pillow and it will your smartphone’s
sensor to track your sleep. I am amazed how well this works. Without fail, put
your phone in the flight mode. The worst thing you can do it sleep right next
to a wifi mobile device, right next to your brain and you are aiming for good
sleep. <span style="mso-spacerun: yes;"> </span>Here is my chart from one of the
nights and look at the amount of deep sleep that takes place in the first 3-5
hours of the sleep.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">If you still aren't convinced about the importance of sleep listen to Dr. Kirk Parsley on The Importance of Sleep. By the end of the video you will realize that sleep is more important than you think it is. A lot more important.</span></span></div>
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<!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2F1.bp.blogspot.com%2F-jgSlI8lcD6g%2FVMSSgPX-DhI%2FAAAAAAAAAEY%2Faq5nRfyyVSM%2Fs1600%2FSleepGraph.png&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsDsSuygmVpaFRYGMaHKsQBbMhT1pV7xf1WtjjI8cw5lXIf4ZVVXwJX_L9jKAwLjzAmtmgc4oV0uZM05pDC2xLpXvBVJLK6WvxIo_KJZF4aKQaTaxNLcvpH9f65-iRYWx7NmNriW41MV4/s1600/SleepGraph.png" -->Primal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com0tag:blogger.com,1999:blog-539987268045559891.post-82967524018691956712015-01-09T21:54:00.002-08:002015-01-09T22:35:53.001-08:00Understanding food and nutrition<span style="font-size: large;"> </span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Over last 14 or so month, my understanding and relationship
to food has changed dramatically. From thinking of food as fuel or just
calories, I now think of food as much more than fuel for this body. Food is biochemical
information that interacts with the bio-chemistry of our bodies and our genes.
I thought it will be fun and instructing to list the various steps and phases I
went through in trying to understand food and what will work best for me.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Step 1. It’s all about the MACRO Nutrients<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Step 2. To be or not to be, FAT is the question<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Step 3. <span style="mso-spacerun: yes;"> </span>Carbage, Garbage<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Step 4. Gluten is not my friend<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Step 5. FAT is the lord of the realm<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri; font-size: large;">Step 6. I discover Grok Man, Mr. Paleo himself, Mark Sisson
and </span><a href="http://www.marksdailyapple.com/"><span style="color: #0563c1; font-family: Calibri; font-size: large;">www.marksdailyapple.com</span></a><span style="font-family: Calibri;"><span style="font-size: large;"> , it’s
not just about food alone<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Step 7. FATs and Oils rule but which ones exactly<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Step 8. Quality matters when it comes to MACRO nutrients<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri; font-size: large;">Step 9. Healthy gut is key to healthy body, your micro biome matters</span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Step 10. It’s not just about MACRO nutrients, MICRO
nutrients matter too and so do supplements<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Step 11. I go BULLETPROOF<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">1.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Dialling
in macro nutrients</b>: Jonathan Baylor was pretty much the first health author
I listened to. After reading his ‘The Calorie Myth’, my takeaway was to eat
high-water high-fibre high-protein food. I remember reading in the book that we
must eat 30 gms of protein thrice a day. Book also explain relationship between
insulin resistance and refined carbs and sugar. I remember eating heaps of
salads and cans of chicken pieces and tuna. As long as there was enough protein
in the can, I would eat it. I wasn’t too concerned with the quality of the
protein itself.<o:p></o:p></span></span></div>
<span style="font-family: Calibri; font-size: large;"></span><br />
<span style="font-family: Calibri; font-size: large;">Interestingly, I remember switching from a
breakfast of margarine on toast with a glass of milk to weetbix with milk. I am
not sure what I was thinking of at the moment, but it seemed like a pretty good
idea because weetbix is touted as energy for growing kids. <span style="mso-spacerun: yes;"> </span>In reality it is highly processed and very
carbohydrate intensive. It is made from whole grains which I basically consider toxic now.</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">2.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">To be or
not to be, FAT is the question</b>: Next I listened to Dr. Perlmutter of The
Grain Brain fame. For those who don’t know he is a brilliant brain surgeon,
board certified neurologist and Fellow of the American College of Nutrition. I
remember him being very pro FAT and explaining how keto-adapted body and brain is
the most desirable state. I didn’t understand the word keto and realized after
a few weeks that it meant being fat adapted. I still didn’t understand why we
need to fat adapted or a fat burning beast but the message was clear<span style="mso-spacerun: yes;"> </span>- FAT is your friend. Around this time I went
a bit nuts on nuts. I didn’t realize the anti-nutrients load of nuts.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">Contrary to the popular belief , 2 very important and then radical concepts I had to get my head around were:<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 72pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -36pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">i.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">Food is more than just calories. Focus should
shift from calorie or quantity of the food to quality. And not all calories are
born equal. A calorie of protein has very different impact from a calorie of
FAT vs Carbs.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 8pt 72pt; mso-add-space: auto; mso-list: l0 level1 lfo2; text-indent: -36pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">ii.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;">FAT is your friend. So I recognized the role of
FATs in our diet very quickly. What I didn’t realize at the time was that not
all FATs are born equal too.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<span style="font-size: large;"></span><br />
<div class="MsoListParagraph" style="margin: 0cm 0cm 8pt 36pt; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">3.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Carbage,
garbage</b> – Both the books made it pretty clear to me that refined carbs and
sugar were at the root of modern obesity epidemic. Understanding the hormonal
effects of sugar and refined carbs on insulin and eventually making us insulin
resistance and diabetic left a very deep impression on me. I would basically
shun anything that had excessive carbs. Be it so-called energy foods like
weetbix or safe starches like rice or potatoes. <span style="mso-spacerun: yes;"> </span>Bread was
out of my life and all its incarnations like pizza, bagels, and doughnuts.<o:p></o:p></span></span></div>
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p><br />
<span style="font-size: large;"></span><br />
<div class="MsoListParagraph" style="margin: 0cm 0cm 8pt 36pt; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">4.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Gluten – </b>You couldn’t help but hear
about gluten and never in good light. It just seemed like a problematic protein
to digest, something to be avoided. I think I more or less stopped having rotis
(made from wheat), stuff I grew up on. I still didn’t know just how bad gluten
was. I had pretty much switched to having eggs in the morning, free range eggs.
At this point I also started experimenting with coconut oil in black coffee. I knew coconut oil in coffee felt awesome but it was not until I discovered BulletProof coffee that I understood the science behind mixing MCT oil in the coffee</span></span><br />
<span style="font-family: Calibri; font-size: large;"></span><br />
<span style="font-family: Calibri;"><span style="font-size: large;">
</span><span style="font-size: large;">
</span><span style="font-size: large;">
</span><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOrLxE60YbmeED-K5zt0_zSjOAMuJURdy0QqHc7B0XuzIQZyX9gxgRc3TzS_Aly0cVFcu18UyyLUyvAC2I0b3kFBWvdCN3m4er6WcPFFotIDyTPYrI3cf0Bigotvlut2-WrYXNanM8Lj8/s1600/Eggs.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOrLxE60YbmeED-K5zt0_zSjOAMuJURdy0QqHc7B0XuzIQZyX9gxgRc3TzS_Aly0cVFcu18UyyLUyvAC2I0b3kFBWvdCN3m4er6WcPFFotIDyTPYrI3cf0Bigotvlut2-WrYXNanM8Lj8/s1600/Eggs.jpg" height="180" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Pastured eggs being done in butter</span><br />
<span style="font-size: large;"> </span></td></tr>
</tbody></table>
<span style="font-size: large;">
</span></span><span style="font-family: Calibri; font-size: large;">.</span></div>
<b style="mso-bidi-font-weight: normal;"><o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></b><br />
<b style="mso-bidi-font-weight: normal;"><o:p><span style="font-size: large;"></span></o:p></b><br />
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">5.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">FAT is the lord of the seven kingdoms – </b>As
if I wasn’t already convinced that FAT was essential for good health, I ran
into Nora T. Gedgaudas. I discovered Primal Body, Primal Mind and also ended up
finding the now discontinued podcast by the same name. If it’s possible, she is
even more pro FAT than Perlmutter and that’s saying a lot. She is totally against
consuming pretty much any kinds of carbs and grains. Imagine the impact of below quotes on
my mind:<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<b style="mso-bidi-font-weight: normal;"><o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></b></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: Calibri;"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">“</b>There
is no known carbohydrate nutritional deficiency.”<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: Calibri;"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">“</b>There
are essential amino acids (proteins) and essential fatty acids (FAT), stuff
body can’t live without but there is no such thing as essential carbs.”<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">“We are born in a state of ketosis (or fat
burning)”<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">All the above 3 statements are true but not
all carbs are equal. I now believe there is a role for certain carbohydrates or
safe starches like sweet potato or rice in an active lifestyle. When you do
heavy workouts, safe starches have a place in your diet and you can use them
smartly as fuel with minimum impact on insulin.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">6.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">I
discover Grok man, our beloved Cave man</b>: I was introduced to </span></span><a href="http://www.marksdailyapple.com/"><span style="color: #0563c1; font-family: Calibri; font-size: large;">www.marksdailyapple.com</span></a><span style="font-family: Calibri;"><span style="font-size: large;"> by a close
friend who was an avoid paleo eater himself couple of years ago. Mark Sisson
and his primal blueprint is the complete package. It’s not just about food.
Primal living is a way of life. As Mark says “honouring the expectation of your
hunter gatherer genes”. Yeah. Chew on that for a minute. It’s about eating
foods that our genes expect and ones that will allow us to thrive and not just
survive, it’s about getting adequate sleep, go out and play, lift heavy things and get in touch
with nature. Primal living is not about living in the dark or hunting your
neighbour’s pets. At the time I discovered Primal Blueprint, I also started
listening to Robb Wolf podcast. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">Mark Sisson and Robb Wolf are the original
paleo masters. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">This holistic approach took my
understanding to a new level, I was also motivated to get active and put on some
lean mass and basically get stronger.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">Nutrition wise, it became crystal clear to
me that gluten was not just not nice but very bad. It basically should have no
place in my diet. It causes all sorts of gastro and neurological issues, even
linked to auto-immune conditions like arthritis. <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<span style="font-family: Calibri;"><span style="font-size: large;">Secondly, no good could come out of ‘healthy
whole grains’. Just rolls right of the tongue aye, healthy whole grains? Grains
are so full of anti-nutrients and so damaging to the gut, only good thing you
can say about them is that they are cheap and has helped humanity settle down
and build the civilization. But they have made us very weak.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt;">
<o:p><span style="font-family: Calibri; font-size: large;"> Around this time I more or less went milk free. Just about the only milk I would take now is the organic, raw and unpasteurized type.</span></o:p></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">7.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">FAT of
the land but which FATs really rule the land</b> - As I discovered this paleo
and primal lifestyles, FAT again seemed like the star macro nutrient. I
still had not paid much attention to the oils we were using to cook our food in, for instance canola
oil. I didn’t realize until now that industrial vegetable oils and margarine
have no place in our modern diet. Together with sugar, they are one of the big
drivers of creating inflammation in the body. I think around this time, it
finally started to dawn on me the importance of saturated fats. We switched to
cold-pressed coconut oil, olive oil for salad dressings, ghee and butter for
cooking.<span style="mso-spacerun: yes;"> </span>I read about how grass fed lamb
and beef were not only safe but best sources of protein and fat. They were not
harmful for us but medicinal.<o:p></o:p></span></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivGXGpL9NV5BVmicYzS0kcTDP22j0dmaF5n5J1eUYgI5snuXE7of2-HTMBXSIiMZ7gJjCNBAI_5ukAzoeq_XX1C5TXDu6MjVcn-fa56ycyhwzYlnyMP5WCPgffdLjRs45ixyoUna5jOWA/s1600/Grass+fed+butter.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivGXGpL9NV5BVmicYzS0kcTDP22j0dmaF5n5J1eUYgI5snuXE7of2-HTMBXSIiMZ7gJjCNBAI_5ukAzoeq_XX1C5TXDu6MjVcn-fa56ycyhwzYlnyMP5WCPgffdLjRs45ixyoUna5jOWA/s1600/Grass+fed+butter.png" height="201" width="320" /></a></div>
<b style="mso-bidi-font-weight: normal;"><o:p><span style="font-family: Calibri;"><span style="font-size: large;"> </span><span style="font-size: large;">
</span><span style="font-size: large;">
</span><span style="font-size: large;">
</span>
<span style="font-size: large;">
</span></span></o:p></b></div>
<span style="font-size: large;"></span><br />
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<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">8.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">MACRO
nutrient quality</b> – I knew for a while now that a healthy diet is built on
good FATs and proteins but now is when I really started looking at the quality
of macro-nutrients especially protein. For example, free range chicken is
better than soy protein, pastured chicken is better than free range chicken,
pastured eggs are better than pastured chicken, and pastured lamb and beef is
da bomb. It’s not enough to have plenty of fats and moderate proteins in your
meal. Quality of proteins and fat is everything. It matters what the chicken
ate that you are eating. Same goes for the eggs you are eating or that steak.
Pastured and organic meat would have lower level of omega-6 fats and more of
omega-3. They will also be richer in micronutrients. Grass fed butter should be
favoured over butter made from milk made from cows that ate whole grain. It’s a
cycle, nutrition and life vitality flows from the soil to the animal to the
milk to the butter.<o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p><br />
<span style="font-size: large;">
</span><span style="font-size: large;">
</span><span style="font-size: large;">
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8C6k7vHLMwovqvmZgTiRqDfKR6kQ2hvPkUABbDoAAh4XmS8RIsFFlc_mD3LvWc21kdcbFCZrzcwij91846cFBosHE55lDixAjkKB-M7yUEgAL6wleasiI4FKXUwxWCkIPZFrQR7rxsh8/s1600/Steak,+salad,+kumara,+avocado.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8C6k7vHLMwovqvmZgTiRqDfKR6kQ2hvPkUABbDoAAh4XmS8RIsFFlc_mD3LvWc21kdcbFCZrzcwij91846cFBosHE55lDixAjkKB-M7yUEgAL6wleasiI4FKXUwxWCkIPZFrQR7rxsh8/s1600/Steak,+salad,+kumara,+avocado.jpg" height="320" width="307" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Steak, salad, kumara, avodcado</span></td></tr>
</tbody></table>
<o:p></o:p><span style="font-size: large;"> </span></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">9.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Microbiome and GUT – </b>The topic of gut
bacteria would come up again and again. Apparently we have 10 times as many
bacteria in our gut than the cells in our body. And these bacteria have a DNA
that is separate from our DNA. Put another way, you have 10 times the external DNA
sitting in your system and so what impacts these gut micro-biomes directly
impacts us and it’s not an ephemeral connection. Gut is like the root of the
trees, this is where most of our immunity lives and decisions are taken where
external entities are allowed to enter the system. If gut is compromised, so is
your health. Imagine you have leaky gut because of lifelong consumption of
grains and you have all sorts of toxins leaking in through your gut. Gut
healing is what turned me onto bone broths where simmering of bones and
ligaments releases all sorts of healing compounds for our joints, tissues and
gut.<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></span></div>
<span style="font-size: large;"></span><br />
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<b style="mso-bidi-font-weight: normal;"><o:p><span style="font-family: Calibri;"><span style="font-size: large;"> </span><span style="font-size: large;">
</span><span style="font-size: large;">
</span><span style="font-size: large;">
</span><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoGAkTkkxa66qZedncIBR7cq_FD1VrNhTwBWTPi8fu40vdZPlWKZgTD5jQflkzK00rB6uwXAwb8Z62ygxGwxNQJlFAObQcKNaflPnRAX18M2LMPMvEx1kbfvgciwAiMmjvhyphenhyphenWI0G7e9i0/s1600/ChickenBroth.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoGAkTkkxa66qZedncIBR7cq_FD1VrNhTwBWTPi8fu40vdZPlWKZgTD5jQflkzK00rB6uwXAwb8Z62ygxGwxNQJlFAObQcKNaflPnRAX18M2LMPMvEx1kbfvgciwAiMmjvhyphenhyphenWI0G7e9i0/s1600/ChickenBroth.jpg" height="320" width="296" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Chicken bone broth with and bok choy</span></td></tr>
</tbody></table>
<span style="font-size: large;">
</span></span></o:p></b></div>
<span style="font-size: large;"></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt 36pt; mso-list: l1 level1 lfo1; text-indent: -18pt;">
<!--[if !supportLists]--><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">10.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span></b><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">Micronutrients and supplements – </b>Food is
not just about MACRO nutrients or focussing solely on proteins, fats and carbs.
There are vitamins and minerals that are essential for thriving. You could eat
the cleanest protein power in the world but the reason why pastured eggs or
grass fed lamb and beef will trump it is because they are loaded with
micro-nutrients. This is why safe starch like sweet potato has a place in my
diet now, especially on a day I have done heavy work out. It provides my
muscles with the glycogen it needs and I choose it over regular white potato.
Organic livers are extremely nutritionally dense in vitamins and minerals. So
my focus now is eating nutritionally dense foods – foods high in micronutrients
and essential vitamins and minerals. It’s why I choose Himalayan Sea Salt over
regular white sea-salt. And this is where supplementation also becomes important.
For example, it’s nearly impossible to get adequate vitamin d3 in the diet
unless you are nudist and live close to the equator. One of the realities of
living in 21<sup>st</sup> century and working in artificial and closed
environments is that we are exposed to much more environmental stressors than
what our genes have evolved for. Add to that the fact that soil and
consequently food is not as nutritionally dense. So supplementation is not just
nice to have but extremely important and critical. <b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></span></div>
<span style="font-size: large;"></span><br />
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<o:p><span style="font-family: Calibri; font-size: large;"> </span></o:p></div>
<span style="font-size: large;">
</span><span style="font-size: large;">
</span><span style="font-size: large;">
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMGMM6UPELo9o8Rm7C6tWGE072foEOhVbvigfqiphu_xCrvQva_STylHzChzIPuZQz2uFDRUQweHoucGhQViiWq38J3dJFREWdlbJfCsi2Z3J-TS-uAy2ZW2DyY4piGjjq334g8fSOcXk/s1600/Chicken+Liver.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMGMM6UPELo9o8Rm7C6tWGE072foEOhVbvigfqiphu_xCrvQva_STylHzChzIPuZQz2uFDRUQweHoucGhQViiWq38J3dJFREWdlbJfCsi2Z3J-TS-uAy2ZW2DyY4piGjjq334g8fSOcXk/s1600/Chicken+Liver.jpg" height="202" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">Chicken livers and hearts</span></td></tr>
</tbody></table>
<span style="font-size: large;"></span><br />
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<span style="font-family: Calibri;"><span style="font-size: medium; mso-spacerun: yes;"></span></span><br />
<span style="font-size: large;">
</span><span style="font-size: large;">
</span><span style="font-size: large;">
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzHfOjbkVcfD97S9tVyxe-jVpKA4tdYMQ9r31lKb1IkyqnvwhRYcrlRgw7pjZs_wZcaTObIHro3SOr6QNWPmsK752JBklJ9rsy7cF97JhvdbrmDhxEmSoa2YeNJCM9bIzyNkGNmCTzNF0/s1600/WP_20141217_001.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzHfOjbkVcfD97S9tVyxe-jVpKA4tdYMQ9r31lKb1IkyqnvwhRYcrlRgw7pjZs_wZcaTObIHro3SOr6QNWPmsK752JBklJ9rsy7cF97JhvdbrmDhxEmSoa2YeNJCM9bIzyNkGNmCTzNF0/s1600/WP_20141217_001.jpg" height="180" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">B12, Folate and Vitamin k2</span></td></tr>
</tbody></table>
<span style="font-family: Calibri;"><span style="font-size: large;"> <o:p></o:p></span></span></div>
<span style="font-size: large;"></span><br />
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<!--[if !supportLists]--><span style="font-size: large;"><span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">11.</span><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><!--[endif]--><span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;">I go
BulletProof</b> – BulletProof coffee has been the gateway drug to BulletProof
lifestyle. It has been the next breakthrough after discovering Mark Sisson’s
primal blueprint. Quoting Dave Asprey from the BulletProof Diet book: “A good
diet is supposed to provide you with these five things – fuel for your body,
energy for your brain, nourishment for your cells, low toxin load and most
importantly satisfaction.’ Think about not just macro nutrients and micro
nutrients but anti nutrients too. In fact cognitive enhancement is a very
important goal of my diet now. Pastured eggs and wild bacon, both done in
butter was my stock breakfast before I got hooked onto BulletProof coffee. There
is something amazing about a pure fat breakfast of BulletProof coffee which
give constant energy and focus for several hours. It’s like turning on the
brain and most days I am not tempted to have proteins in my breakfast anymore. This
makes intermittent fasting so much easier and there are very important
advantages of taking a break from proteins. Not only is quality of proteins is
important, it’s also important once every week or 10 days to do protein fasting
– that is don’t have proteins for 24 hours.<o:p></o:p></span></span></div>
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</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSobrGzZgAcraAB1tN-H2AIdtDnlx98GMoIFhpUKWN3QbHl1fLwHuGaHWJIwDzVZHQaX9RSLrDDELwlD_Ap-azH7TfA1f9y8WtOBq1uMwjX6QMwk2fWjYcPfJttIzyjIEWFeAKDb25s1E/s1600/WP_20141224_001.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSobrGzZgAcraAB1tN-H2AIdtDnlx98GMoIFhpUKWN3QbHl1fLwHuGaHWJIwDzVZHQaX9RSLrDDELwlD_Ap-azH7TfA1f9y8WtOBq1uMwjX6QMwk2fWjYcPfJttIzyjIEWFeAKDb25s1E/s1600/WP_20141224_001.jpg" height="320" width="180" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">BulletProof coffee, done right</span></td></tr>
</tbody></table>
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Primal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com0tag:blogger.com,1999:blog-539987268045559891.post-4897659028070943632015-01-04T18:45:00.000-08:002015-01-05T00:35:17.086-08:00Hola - I discover foodHola!<br />
<br />
In the final months of 2013 I decided to do something about a bit of belly fat. I was lean overall , some would say even underweight and so I desired a lean stomach too but that wasn't the case. And how did I go about fixing the issue: like every one thinks this issue should be solved. Exercise more, eat less. In other words, watch the calories and because we are heat engines and nothing more and nothing less, calories in - calories out == weight gain. I had been on this path for only a few days when out of sheer good luck* after a lunch of wheat rotis and Indian curry, which naturally make you feel very sleepy, as I lay on bed for an afternoon sleep, I happened to listen to Jonathan Bailor of "The Calory Myth" on Fat Burning Man podcast. It kind of blew my mind as Jonathan explained how a calorie of food itself doesn't have any context. How the impact of 100 gms of PROTEIN is very different from that of 100 gms of CARBS and which again is very different from that of FAT. They elicit different hormonal response.<br />
In fact Jonathan seemed to be suggesting that we basically need lots of good FAT and good PROTEIN. <br />
<br />
/* <br />
I call it good luck because in hindsight by focussing on just calories I could have damaged my brain, thyroid, cells and suffer muscle loss.<br />
*/<br />
<br />
This made me very curious and next I listened to Dr. Perlmutter of The Grain Brain fame. Dr. Perlmutter is very pro FAT and he went on to explain how FAT is the fuel your brain desires and keto adapted (which I didn't understand at the time) state is ideally what you want. You should become a FAT burner from a sugar\glucose burner. I think at the time it sent my brain into a tizzy because I couldn't wrap my mind around the fact that it's not FAT which makes you fat but rather a combination of refined carbs and sugar mixed with FAT in the food. Grains were also pooh-poohed in the podcast and I couldn't believe the wheat rotis I grew up on were not the health food I thought they were. <br />
<br />
I kept listening to as many Fat Burning podcasts as I could even though I wouldn't understand half of it. However, a few things started to crystalize in my head like<br />
<br />
- Not all calories are equal. They have very different impact on our bodies. So, quality of food is much more important than focussing on quantity of food. <br />
- Being FAT adapted or KETO adapted seemed like a good thing. In fact, it seemed that good FATs were very important for us.<br />
- Grains and sugars seemed to be big issue in causing modern diseases.<br />
<br />
Over next few months I read books like 'The Calorie Myth', 'The Grain Brain', 'Primal Body, Primal Mind'. Soon thereafter I discovered the works of Mark Sisson, then Robb Wolf and finally The BulletProof Executive podcast. Because I kept feeling better and started putting on some lean muscle mass, it kept me very thirsty to constantly learn new things. When I look back over the last 14 months, I have gone from a typical westernized India diet built on bread, sugar, grains-beans-legumes curries to a diet of whole foods like vegetables, salads, meats, eggs etc. In fact, food is only a small part of this primal\bulletproof lifestyle equation. Sleep, stress, inflammation, fitness, movement, primal connection with nature are equally important aspects of the equations.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKPmTOXXNSnzx6BRRX1o5c-DjiKIVeZLpMIgxztRAgj2IdKNwzYF0ELfSHs6gepK2t6n9327dfiKQ35dQr28n1ULKR25KorcM9DYoN9yjHbVOz_V-captYUuZ46yN3IVbAbN6aX2iNQSg/s1600/Salad+Burger.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKPmTOXXNSnzx6BRRX1o5c-DjiKIVeZLpMIgxztRAgj2IdKNwzYF0ELfSHs6gepK2t6n9327dfiKQ35dQr28n1ULKR25KorcM9DYoN9yjHbVOz_V-captYUuZ46yN3IVbAbN6aX2iNQSg/s1600/Salad+Burger.jpg" height="320" width="180" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Food<br />
</td></tr>
</tbody></table>
In my next post I should talk about how I went through different stages of food-nutrition enlightenment. Primal Me http://www.blogger.com/profile/01214462096381284011noreply@blogger.com0