Nutrient-Dense Approach to Weight Management


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  • Gotcha. Thanks for the advice. My vitamin D wasn't too high. I think it was 42 last time. But this was before I went full vegan, so I'd like to get it checked again. I do get plenty of sunlight typically. I am a triathlete. But that will be something I obviously pay close attention to as well as B12.

  • Thanks. I hear about the Multivits not being too healthy, but I believe that's from the beta carotene and other isolated vitamins in mega doses. Jury still out on the MV issue. I've been back and forth on it for quite some time now myself. Sometimes I don't take them, other times I do. My lab values the year before last, when I was not taking an MV, were ok, but not where I would like. The after, they improved slightly with the MV. So as I said, jury still out on it IMO.

  • That's a good point, but I think for the novice at nutrition, a vegetarian diet is easier to manage, and easier to accomplish than trying to debate all the time what you can eat and being tempted by all the old things one normally ate. That is what I am finding. I eat some meat occasionally but I don't want to eat too much or the wrong things, so mostly I skip it.

  • That same religious fervor … I think people somehow really believe they can be or are perfect, and any factual data that puts them farther from their ability to be self-righteous is an attack on their core. As crazy as those folks, which includes me and most of us are, I think we all have to find ways to be more calm and tolerant. No one knows the truth about much of anything, that is what we find throughout history, no reason to think it's different and we know everything now. 😉

  • That's a lot of plant milk. A box a day.

    Unfortunately, many heavy metals (and radioactive materials!) are cumulative and excreted slowly, even if we're talking 1/2 tbsp of kelp or a sheet of nori/laver.
    More locally, bladderwreck.

    The iodine content drops plenty with storage too.

  • Anything more? Significant improvement yes, but what about magnitude?

    It might be that yes, adding plants improves the diet, but what is the dose/response ratio and similarly, meat dose/response?

  • Its not about knowing everything, there are some things that are inherently wrong. Its *never* okay to hurt or exploit a child. Its *never* okay to manipulate or hurt someone or something that cannot defend themselves (assuming they deserve in some way your control, like defending yourself ) its *never* okay to take a life that isnt necessary. Some things are cut and dry.I think its the calling-out of our participation in those acts that cause defensive talk and protective speech 😉

  • Right on.There has to be something about the act that is internalized . No one wants to think they are doing something inherently wrong. Even slave owners knew on some level that what they were doing was wrong, no matter how socially accepted their lifestyle to perpetrate manipulation and control was.

  • The facts supporting a vegan diet cannot be twisted to support your habits, nutrition is nutrition nomatter what you want to force into inclusion. If the nutrition ISNT there…he cant add it. Facts is Facts.

  • That makes alot of sense, I used to worry about the garlic or flax I added to my grandmother's meals because it thins blood, but then I remembered that just a handful of kale added to the soup adds enough vitamin K to clot a whole family,lol.

  • On heavy metals I found one accessible study: Abstract 21030705.pdf

    (And one behind paywall with similar results, bypassed by friendly Uni access. Similar results.)

    On iodine content: jodindholdiseaweed.pdf

  • of course, because "vegetarians" in many studies equates to to inclusion of eating eggs and dairy. Dairy, which is basically liquid meat. So yeah, why shouldnt meat eaters and "vegetarians" be completely similar? Now compare to vegans. Different story.

  • Cant you just eat more food? more greens? Most of the research on vitamins is coming back with bad news.. Plus, they are refined.. refined oil is bad, refined sugar is bad, refined protein is bad.. why would refined minerals/vitamins be good? Not trying to bash your judgement but i dont know how a pill made of highly refined, dead ingredients could be healthy? Surely youd be better off just eating more fruits n greens, or greens of a higher quality? Wild nettles would be a good start. : )

  • I eat lots of greens. I think I'll stop taking the MV for a while. I bought some Methylcobalcin (I cant spell) B12 yesterday. I believe in moderation. I don't believe all refined things are bad. There's a limit to things. Plant-protein powders are something I'm not ready to give up yet. I don't overuse them nor do I even use them everyday. I use them to supplement certain meals. Sorry, I just can't be that strict yet. It's a process and I'm learning as I go.

  • Good point. However, and anyone can answer to this, Are chia seeds better bioavailable grounded OR in whole form? My take is, grounded makes it more digestible, but does grounding degrade the omega-3's? I heard omega-3's are volatile.

  • I got a chewable B12 a few days ago. I took one this week. I plan on taking it sporadically. Like once a week or month. Reason being, I heard B12 can be stored in liver for up to 3-years. But heeding on conservatism, I'll take it once a few weeks or month. I'm getting fortified B12 from foods and the supplement should put me in balance. I got the methyl-B12, heard it's a good form.

  • I never know what to trust for sure, but my understanding is that chia does not need to be ground because its shell is not impervious to stomach acid. That's why you see those chia drinks with the seeds floating in them. Once exposed to oxygen all fats/oils will oxidize, I believe, so nothing is perfect. I like chia, whereas flax tastes like sand to me. I think you can actually just eat chia raw, or at least I've read that South Americans do/did?

  • Cool. Sounds good. I still like flax, but chia is awesome. I've made chia porridge before from soaking them and letting them sit. They expand quite a bit. Pretty amazing seed. I think I'll get some this weekend b/c of this conversation. Thanks!

  • well i just got a nice dose of cyber-bullying when apparently my comment hurt him so badly that he had to share my google+ page with the world under an unsavory title. sigh. bully.

  • haha dont apologize to me man..! lol its entirely up to you, this is just some friendly advice.. just keep learning and keep improving, aim to get as much as you can from whole foods and keep up the good work.. : ) -You will be 'there' before you know it!

  • Ever heard of projection? LOL 'Youre all so hateful and angry!' 'Looking in the mirror must be painful!' haha you realize you are talking about yourself right?

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  • I think vegetarian and vegan diet is deficient in some nutrients like B12 and zinc. Of course there is more zinc in nuts, seeds and dark leafy vegetables than in meat, but the zinc isn't good bioavailable in plants.

  • In these vegan driven "agenda driven" study's , they always compare the average "american" diet or in better words , overweight people who eat like Shit , to vegan's . Completely biased study's ! Now when vegan's are put up against people who eat a healthy balanced diet and are in good physical health . Well vegan's get Shit all over . I my self eat a "clean" ballanced diet , I get blood work done twice a year , because hypertension and heart disease runs in my family . I'm 36 and have no defences at all , no cholesterol or blood pressure problems , I'm an athlete and have never broken a single bone , and I drink milk regularly , matter of fact my Dr, Dr Bryan Chan says I have some of the densest bones he has ever seen . Nothing wrong with being vegan , and I'll agree its better than th standard "American" diet . But please stop with the holier than tho vegan preaching , because a vegan diet is not better than a healthy balenced diet !

  • I feel like the whole over weight thing should not be about the weight any more since so many people work out at the gym these days. Also different body types factor into it. Some have significantly wider shoulders than others. It should be about the fat percentage in my opinion. 20+ male, 25+ on female and you are over weight aka fatty..

  • I read loads of great opinions on the internet about how Fenoboci Diet Plan (look on google search engine) can help you lost a lot of weight. Has anyone tested out this popular weight loss secrets?

  • I was recently listening to Dr MacDougall (for the first time, actually), and he was openly hostile to Dr Fuhrman's nutrient-dense approach to eating, asserting that 'nutritarians' are 'starving to death.' He didn't give any evidence or quote any studies, just asserted it with rather a lot of sarcasm and hostility.

    Can anyone explain WHY someone would think that consistently choosing the MORE nutrient-dense food option over the less nutrient-dense food option would lead one to 'starve to death'? Is it because – as this video states – vegetarians eat fewer calories (even when they eat dairy and eggs) than people eating a SAD diet? So theoretically, if you ate like Dr Fuhrman himself has been doing for the past 30 years or so, you would be dead by now? (Why hasn't Dr Fuhrman starved to death yet?).

    I don't get the hostility from Dr MacDougall. I thought that he was an advocate of a WFPB diet, only he emphasizes eating starchy foods to lose weight and get rid of weight-related illness (like type-2 diabetes), while Dr Furhman emphasizes super nutrition to lose weight and get rid of weight-related illness like type-2 diabetes and associated illnesses AND to avoid cancer, Alzheimer's and other illnesses thanks to preventative nutrition.

    MacDougall talked about how he took people off a SAD diet and put them on a starch-based whole food diet, and they lost weight and their health improved. Makes sense.

    What I don't understand, though, is his sarcasm and hostility toward the idea of going a step further. Take them off cake and pizza and put them on potatoes – fine. But if a sweet potato or a serving of black beans is more nutritionally powerful than a baked white potato, why not get the extra nutrition as your starch?

    I follow Dr Fuhrman's guidelines, and I still eat plenty of carbs; I just choose the healthiest I can find (yesterday 1/2 cup rolled oats; 1 cup brown rice; 1/3 of a sweet potato, 1-1/2 cups mixed black beans and chickpeas, along with other carbs in plenty of fruits and vegetables that were in my meals). How am I harming my health or 'starving to death'?

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