Diet and nutrition

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This is what i've seen around.

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There are a few variations with this but they pretty much all say the same thing, Steaming = best. Microwaving = the worst.
 
Yeh

I had a good feeling that boiling is no good, just wanted to get another perspective. That graph/ image is really quite telling
 
Borshk said:
Does boiling vegetables in a pot of water have a big effect on their nutritional content (i.e- are nutrients lost into the water)??

Most google searches that I have done indicate that they do, but I was interested in peoples opinions on here. In particular ablett

Because I love having mashed sweet potato, cauliflower mash, etc. Sometime i even throw broccoli, asparagus and spinach right in at the end and blend it all up! Would really hate to hear that I'm losing a large % of nutrients when i throw away the water.

Is steaming a much better alternative??
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Steaming is best or eaten raw!

If boiling make sure you drink the water or make broth from it cos that's where all the minerals end up.

I steam vege, transfer to a mashing bowl, add butter-pink salt-avocado, mash it all together, just like baby food!
 

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nicky said:
I had my first alcoholic drink i'd had in a fortnight on friday night. I had been eating strict paleo for 2 weeks and after 2 vodka and sodas i felt quite drunk.
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Noticed this too with my GF. On days we eat paleo for a few in a row we have gotten smashed on just 3 or 4.

Days we've eaten carby like for an Irish wake we could do our standard amount of 10 to 12. Just be the absorption of the booze into the fiber or carbs or slowing down the process

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I rarely eat broccoli if I'm not throwing it in a soup or a curry or something where I will be eating the liquid.

I don't like to waste anything.

If I steam broccoli I'll drink the green water out of the pan (once it has cooled). I don't like to throw away nutrients :p
 
Juggalo Balla said:
I rarely eat broccoli if I'm not throwing it in a soup or a curry or something where I will be eating the liquid.

I don't like to waste anything.

If I steam broccoli I'll drink the green water out of the pan (once it has cooled). I don't like to throw away nutrients :p
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Good idea but one issue is, liquids consumed around solid meal time dilute your stomach acids which is needed to breakdown & digest meats.
 
evo said:
i m skeptical that microwaving destroys 90% of the micronutriants. It is very similar to steaming.

Anyone got a good source for this claim?
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Microwave alter the cell structure of the food so harmful that scientist can't identify what the food is/was.

Microwaving food in plastic containers is even worse, it leaches the chemicals into the food.

No wander people's health is poor, not only do they eat crap but it's cooked/heated in a cancer box!
 
ablett said:
Good idea but one issue is, liquids consumed around solid meal time dilute your stomach acids which is needed to breakdown & digest meats.
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It could always be worse than eating broccoli and diluting the stomach acids with broccoli nutrient-infused water. Like say, watering down a big mac with a lg diet coke. :p

But yeah, generally as a rule I try and refrain from drinking a lot of water half an hr before or 90 mins after eating.
 
ablett said:
Good idea but one issue is, liquids consumed around solid meal time dilute your stomach acids which is needed to breakdown & digest meats.
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Yeah for sure. Usually it sits there for a while before I drink it.
 

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Lately I've been using a lot of broccoli in my NutriBullet.
A joke told to me yesterday by a friend when I told him I've been eating a lot of broccoli.
What is the difference between broccoli and snot?
Kids won't eat broccoli.
 
BROC, coli, Brussel sprouts, sweet spud r my staples, some other vege for variety.
Mash'm together with a heap of butter n sum MCT oil , pink salt & avocado when their affordable, just like baby food!
 
ablett said:
BROC, coli, Brussel sprouts, sweet spud r my staples, some other vege for variety.
Mash'm together with a heap of butter n sum MCT oil , pink salt & avocado when their affordable, just like baby food!
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Same with me, but im now getting on the sauerkraut bandwagon (homemade) this Gut Flora im finding to be the most interesting of all topics i have come across in nutrition.
Game changing!
 
Bazzar said:
Same with me, but im now getting on the sauerkraut bandwagon (homemade) this Gut Flora im finding to be the most interesting of all topics i have come across in nutrition.
Game changing!
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Yes I'm trying to incorporate more fermented foods into my eating pattern.
Check this out, John Brisson often posts on bulletproofexec.com & specialises in gut flora.
http://fixyourgut.com
 
This is the blog that has got me thinking. Apart from what i have pasted below, clicking on his other posts are brilliant. He is responding to some of Dr Oz`s crap.

Some fascinating stuff here, especially his bit on how we are to Hygenic
[the bold is his doing] and his qualifications are as long as St Kildas wooden spoon list.


"Truth: Hygiene should be minimal, because most people repair damaged gut flora due to antibiotics, for example, by intimate contact with friends and pets. Antimicrobial soaps and sterile home surfaces prevent gut flora repair, because the vast majority of bacteria killed by hygiene are beneficial. Appropriate hygiene is a real problem for Oz and he is obsessed with closing toilet covers."

The rest-

Assorted Health Truths

Truth: Saturated fats are healthy, but polyunsaturated omega-6 vegetable oils are inflammatory. Oz can't bring himself to read the literature and acknowledge the heart benefits of saturated fats and meat.

Truth: Soluble fiber, e.g. pectin in fruit or inulin in leeks or chondroitin in meat, is healthy food for gut flora, but insoluble fiber, such as in whole grains is a scam and just sucks out micronutrients. Oz could really help the public by explaining that the hundreds of different polysaccharides produced by plants, i.e. soluble fiber, are digested by hundreds of different enzymes in gut flora. Gut flora digest soluble fiber into sugars that are converted into short chain fatty acids that feed intestinal cells.

Truth: GMOs have been studied intensively, are relatively boring and healthy, but organically grown veggies have not been shown to provide any additional health benefits over conventional. Oz adheres to a very political line and attacks GMOs without any reasoned arguments and touts organic veggies without reference to supporting research.

Truth: Grass grown beef has healthier fats with more omega-3 oils, but omega-3 plant oils, such as ALA in flax, provide only minor benefits and can't substitute for the long chain DHA and EPA in fish/algae oil. Oz keeps pushing flax seed even though the benefits are minimal and the problems of high insoluble fiber have not been tested.

Truth: Constipation is a sign of unhealthy gut flora and can lead to autoimmune disease, allergy or food intolerance, but laxatives such as magnesium only fix the symptoms and not the missing essential gut bacteria. Oz is really confused about constipation and focuses on dehydration rather than the bacterial content of stools.

Truth: Antibiotics may be essential for surgery or life threatening bacterial diseases, but antibiotic-damaged gut flora must be repaired (not just probiotics) or the immune system will be compromised. Antibiotics are major contributors to autoimmune disease and I don't think that Oz realizes the damage that he starts or continues by not repairing gut flora after he repairs hearts.

Truth: Dairy probiotics, e.g. Lactobacillus or Acidophilus, can provide a quick fix for some functions of gut flora, but these limited probiotic bacteria do not survive in the gut and do not substitute for normal gut bacteria. I think that Oz still sends his patients home with yogurt after heavy antibiotic treatment and leaves his patients with damaged gut flora and long term disease risk.

Truth: An Anti-Inflammatory Diet can reduce sources of inflammation that is the foundation for cancer, autoimmunity, allergy and most diseases, but adding new bacteria (not dairy probiotics) through social contacts and live fermented foods is essential for a healthy gut and immune system.

Truth: All needed vitamins are supplied by healthy gut flora (as biofilm chemical signals) and healthy people do not benefit from multivitamin supplements, but people with damaged gut flora, e.g. because of antibiotic use or autoimmune disease, may require specific vitamins.

Truth: Antioxidants are just plant defense chemicals, i.e. plant antibiotics, that are unimportant in general health, but they may alter gut flora in unpredictable ways. Oz likes all antioxidants, but can't explain why these generally toxic chemicals are not used by plants as antioxidants.

Truth: All of the vitamin D thatweneed is supplied by minimal skin exposure to sunlight, but most Americans are vitamin D deficient, because chronic inflammation blocks solar production of vitamin D in the skin. Oz doesn't seem to understand the role of inflammation in vitamin D deficiency.

Truth: We don't need Grains and other sources of starch, but grains also typically cause health problems, e.g. sensitivity, intolerance or celiac, for most people and can cause inflammation of the gut and disruption of the gut flora that can lead to autoimmune diseases. Most thyroid disease and back problems are autoimmune diseases that start with celiac. Oz still promotes whole grains even though added bran lowers nutritional quality and many people are healthier without grains. He also seems to ignore the relationship between grain, antibiotics and autoimmune disease.

Truth: Breakfast is not a necessary meal and there are health benefits to lengthening the time between the last and first meal of the day, but if breakfast is eaten, it should be low in sugar and starch, i.e. avoid cereal, since cereal causes a severe spike in insulin when eaten after a fast. Breakfast makes you hungry, because even protein in the morning will raise insulin and cause an eventual abrupt drop in blood sugar that is experienced as hunger. Why does Oz believe in breakfast?

Truth: Food intolerances and allergies (rare) are due to missing species of gut bacteria, but these eating problems cannot be fixed by diet alone, since new bacteria (other than dairy probiotics) must be eaten. Dairy probiotics are only useful to cure lactose intolerance.

Truth: Cardiovascular disease starts with inflammation and is aggravated by fat deposits, but statins and lowered serum cholesterol only reduce heart attack risk, because statins have a weak side effect of lowering inflammation. Diet changes and repair of gut flora, e.g. my Anti-Inflammatory Diet, fish oil supplements and wild fermented foods, are much more effective at reducing inflammation and curing cardiovascular disease without the severe risks of statins. Oz is slowly becoming skeptical of statins, but still hasn't read the research literature critically.

Truth: Poor health and most diseases have only minor genetic risk factors, but diet and gut flora are "inherited" directly and shared by the whole family. When your doctor asks what diseases run in your family, she is asking about your shared gut flora. Oz still gives the impression that genes are significant in disease and for example asks audience members if relatives have had heart disease. He should tell them to repair their gut flora!

Summary Diet Truths
Truth: There is nothing magic about healthy foods. All that is needed are protein (meat, fish, eggs, dairy, beans, etc.; plant and animal proteins are equivalent), fats (from leaf and meat, not omega-6-rich seeds) and soluble fiber (to feed gut flora) from their original sources to retain naturally abundant micronutrients (vitamins, except C, are usually unimportant.) That is my Anti-Inflammatory Diet and supplements should not be needed. Natural, local foods are healthy, but there are no super foods and exotic does not mean better. Variety does not compensate for low quality. Your gut flora needs time to adjust, especially to new soluble fiber, so just change foods with the seasons, not daily, and make sure that you are sampling new bacteria in live fermented foods to make your gut community adaptable.



Some great reading for our Paleo friends as well- http://coolinginflammation.blogspot.com.au/
 
Bazzar said:
Same with me, but im now getting on the sauerkraut bandwagon (homemade) this Gut Flora im finding to be the most interesting of all topics i have come across in nutrition.
Game changing!
Click to expand...

If you get The Age in Melbourne today there's an article about the rise in those fermented foods popping up on menu's in cafe's and restaurants. Doesn't really say a whole lot on it but does give a quick little 'how to' for homemade sauerkraut and briefly goes over the health benefits and where it all started.
 
I made some south american sauekraut and it's sitting in the fridge because it tastes like shit unfortunately. What about kambucca, anyone here into that?
 

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