Health

Nutrition, Physical Wellness, Food, Longevity

The 5 best oils for humans O.F.C.A.F.

Kirk2 Comments

I recently started adding olive oil to my coffee. Startbucks recently started offering. My doctor suggested I take fish oil a while back so those are two I added. Instead of salty chips I started eating nuts. Though they are high in calories, they are good calories as not all calories are equal.

As in most things, its not just quantitative factor but also a qualitative factor.
Not just the quantity of calories but also the quality. Makes a lot of sense to me. In the genre, I am on a quest for the right balance and harmony of diet.

If you have any experience or tips, I am all ears.

Here is something I put together to help me remember the 5 oils I gathered after some research. Yeah, I am not a doctor but in today’s content rich world its not rocket science when it comes to basics for we all are consumers and ginny pigs, at least with fundamental basic stuff like this.

Olive Oil 🫒

  1. Heart health: Olive oil is rich in monounsaturated and polyunsaturated fats that help lower bad cholesterol levels, reducing the risk of heart disease.
  2. Anti-inflammatory properties: The antioxidants in olive oil have anti-inflammatory properties that may help reduce the risk of chronic diseases such as arthritis, cancer, and cardiovascular disease.
  3. Skin health: Olive oil contains vitamin E, which is a powerful antioxidant that helps protect the skin from damage and premature aging.
  4. Digestive health: Olive oil has been linked to the promotion of healthy digestion and the prevention of digestive illnesses such as ulcers and inflammatory bowel disease.
  5. Weight management: Consuming olive oil as part of a balanced diet may help with weight management due to its satiating properties.
  6. Brain health: The healthy fats in olive oil have been shown to improve brain function and protect against cognitive decline.
  7. Immune system support: The antioxidants in olive oil have immune-boosting properties, helping the body to fight off infections and diseases.

Fish Oil 🐟

  1. Heart Health: Fish oil is rich in omega-3 fatty acids which are known to reduce the risk of heart disease. These fatty acids help reduce triglycerides, lower blood pressure, prevent plaque buildup, and improve the function of blood vessels.
  2. Brain Health: Omega-3 fatty acids are also essential for brain health. They help improve cognitive function, memory, and mood. Studies have found that fish oil supplements can help reduce the risk of depression, anxiety, and Alzheimer’s disease.
  3. Joint Health: Fish oil has anti-inflammatory properties which can help reduce joint pain and stiffness associated with arthritis. It also helps improve joint mobility and flexibility.
  4. Skin Health: Fish oil can improve skin health by reducing inflammation, preventing acne, and improving skin elasticity. It also helps protect the skin from sun damage and premature aging.
  5. Eye Health: Omega-3 fatty acids are essential for eye health. They help reduce the risk of macular degeneration and dry eye syndrome. Fish oil supplements can also help improve vision in people with age-related macular degeneration.
  6. Pregnancy and Child Development: Fish oil is important for pregnant women as it helps promote fetal brain and eye development. It also helps reduce the risk of premature birth and low birth weight. Additionally, it helps improve cognitive function and behavior in children.
  7. Immune System: Fish oil can help boost the immune system by reducing inflammation and improving immune function. It also helps reduce the risk of autoimmune diseases and allergies.

Coconut Oil 🥥

  1. Promotes Heart Health: Coconut oil contains lauric acid, a type of saturated fat that can help improve cholesterol levels and reduce the risk of heart disease.
  2. Boosts Immune System: Coconut oil contains medium-chain fatty acids which can help boost the immune system and fight off harmful bacteria and viruses.
  3. Aids Digestion: Coconut oil can help improve digestion by reducing inflammation in the gut and aiding in the absorption of nutrients.
  4. Promotes Weight Loss: Coconut oil contains medium-chain triglycerides (MCTs) which can help increase metabolism and reduce appetite, leading to weight loss.
  5. Improves Skin Health: Coconut oil can be used topically to moisturize and nourish the skin. It can also help reduce inflammation and promote healing.
  6. Strengthens Hair: Coconut oil can help nourish and strengthen hair by penetrating the hair shaft and reducing protein loss.
  7. Fights Inflammation: Coconut oil contains anti-inflammatory properties which can help reduce inflammation throughout the body, including in the joints and muscles.
  8. Improves Brain Function: The MCTs in coconut oil can help improve brain function and memory, making it an effective treatment for Alzheimer’s disease and other cognitive disorders.

Avocado Oil 🥑

  1. High in healthy fats: Avocado oil is rich in monounsaturated and polyunsaturated fats, which are considered healthy fats that can improve heart health and reduce inflammation.
  2. Antioxidant properties: Avocado oil is rich in antioxidants such as vitamin E, which can help protect the body from oxidative damage caused by free radicals.
  3. May improve skin health: Avocado oil can help improve skin health by moisturizing and nourishing the skin, reducing inflammation, and promoting wound healing.
  4. May lower cholesterol levels: The healthy fats in avocado oil have been shown to help lower LDL cholesterol levels and increase HDL cholesterol levels.
  5. May improve joint health: Avocado oil contains compounds that have anti-inflammatory properties, which may help reduce joint pain and stiffness.
  6. Versatile cooking oil: Avocado oil has a high smoke point, making it a great choice for high-heat cooking methods such as frying, grilling, and roasting.
  7. May aid in weight loss: The healthy fats in avocado oil may help promote satiety, reduce appetite, and aid in weight loss.
  8. May improve digestion: Avocado oil contains fiber and other compounds that can help improve digestion and prevent constipation.

Flaxseed Oil

  1. Rich in Omega-3 Fatty Acids: Flaxseed oil is a rich source of alpha-linolenic acid (ALA), an omega-3 fatty acid that is important for maintaining a healthy heart and reducing inflammation.
  2. Promotes Digestive Health: Flaxseed oil is an excellent source of fiber, which can help promote digestive health and relieve constipation.
  3. Supports Skin Health: Flaxseed oil is rich in antioxidants and is known for its ability to help protect the skin against damage from free radicals.
  4. May Help Reduce Inflammation: The omega-3 fatty acids in flaxseed oil have been shown to help reduce inflammation in the body, which may help reduce the risk of chronic diseases such as heart disease, arthritis, and cancer.
  5. May Help Lower Cholesterol: Studies have shown that flaxseed oil may help lower LDL (bad) cholesterol levels in the body, which can help reduce the risk of heart disease.
  6. May Help Improve Brain Function: The omega-3 fatty acids found in flaxseed oil may help improve brain function and reduce the risk of cognitive decline in older adults.
  7. May Help Reduce the Risk of Cancer: Flaxseed oil contains lignans, which are plant compounds that have been shown to have anti-cancer properties and may help reduce the risk of certain types of cancer.

Other notable seed and nut oils 🌰

  1. Chia seed oil – also high in omega-3 fatty acids, as well as antioxidants and fiber.
  2. Pumpkin seed oil – contains antioxidants and is a good source of vitamin E and zinc.
  3. Sesame seed oil – rich in antioxidants and has anti-inflammatory properties.
  4. Walnut oil – high in omega-3 fatty acids and antioxidants.
  5. Almond oil – high in monounsaturated fats and vitamin E.
  6. Macadamia nut oil – high in monounsaturated fats and antioxidants.

It’s important to note that all oils, even healthy ones, are high in calories and should be consumed in moderation as part of a balanced diet.

My health plan

KirkLeave a comment

It seems intermittent fasting works for me.
Its free, simple, effective and healthy.
3 Weeks in thus far.

My Plan:

Sunday night – Tuesday night (24 fast only coffee and water)

Wednesday – Friday (16/8 fast = 16 hr fast / 8 hr eat window each day – avoiding processed carbs – white flour and sugar high glycemic food, sweets and alcohol)

Friday – Sunday 6pm (normal balance diet with occasional feast)

Closing the 3 circles on my iWatch health app 5-6 days per week

Tracking all food in MyFitness Pal, weighing myself at least weekly

Exercising cardio 5-6x a week to good sweat / min 30 mins, avg 45 some 1-2 hr (Indoor bike, outdoor bike, brisk walks, – need to include getting on my rowing machine too)

Exercise weight training on Total Gym 2-4 times per week, 15-30 mins

Drinking lot of water
Taking Alive multi-vitamin 3 per say, Olive Oil 2-3 tablespoons per day; Fish oil 3 capsules per day, Garlic 2 per day

Sleeping 6-7 hrs per day

Goals

Lose 37 lb by 12/31/23
and maintain under 200lb for rest of life

Be healthy as possible, living fairly well to 💯 without aid of medication (other than synthroid for my Hypo thyroid condition)

Any suggestions or ideas?

My Q&A summation with AI ChatGPT – Genie app regarding Health and Nutrition

KirkLeave a comment

I generally found the answers decent and of course the better questions, the more specific, the better the answers:

The best way to lose weight is to create a healthy and balanced diet plan that includes a variety of nutritious foods, regular physical activity, and adequate rest. Additionally, it is important to stay motivated and consistent with your diet and exercise plan.

The best way to avoid heart disease, cancer, and diabetes is to maintain a healthy lifestyle. This includes eating a balanced diet, exercising regularly, avoiding smoking and excessive alcohol consumption, and managing stress. Additionally, it is important to get regular check-ups and screenings to detect any potential health issues early.

Fasting can be an effective way to lose weight, as it helps to reduce calorie intake and can lead to a decrease in body fat. However, it is important to note that fasting should be done in a healthy and safe manner, and should be combined with a balanced diet and regular exercise for best results.

Intermittent fasting is a dietary pattern that involves alternating periods of eating and fasting. It has been shown to have numerous health benefits, including weight loss, improved metabolic health, and reduced inflammation. The most popular intermittent fasting protocols involve fasting for 16 hours and eating within an 8-hour window, or fasting for 24 hours once or twice a week.

Jordan Fung is a medical doctor and researcher specializing in diabetes and fasting. He is the author of The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting. His research focuses on the use of fasting as a therapeutic intervention for diabetes and other metabolic diseases. He has conducted clinical trials on the effects of fasting on diabetes and has published several papers on the subject. His ideas about diabetes and fasting include the use of intermittent fasting, alternate-day fasting, and extended fasting as a way to improve glycemic control and reduce the risk of diabetes-related complications.

The key factors in living a long and healthy life include eating a balanced diet, exercising regularly, getting enough sleep, managing stress, avoiding smoking and excessive alcohol consumption, and maintaining a healthy weight.

The best way to increase your basal metabolic rate (BMR) is to engage in regular physical activity and exercise. Eating a balanced diet with plenty of protein, healthy fats, and complex carbohydrates can also help to boost your BMR. Additionally, getting enough sleep and reducing stress levels can help to increase your BMR.

MyFitnessPal is an app designed to help you track your diet and exercise. It allows you to set goals, track your progress, and get personalized advice. The best way to use MyFitnessPal is to set realistic goals, track your progress, and make adjustments as needed. Additionally, you can use the app to connect with friends and family to stay motivated and accountable.

The best indoor exercise techniques and machines to stay fit and lose weight include:

1. Jumping rope

2. Elliptical machine

3. Stationary bike

4. Treadmill

5. Rowing machine

6. Resistance bands

7. Pilates

8. Yoga

9. Stair climber

10. Core exercises

Yes, honey is a nutritious and recommended sweetener for adult humans to consume. It is a natural source of carbohydrates, minerals, and vitamins, and is a healthier alternative to refined sugar and artificial sweeteners. Honey also contains antioxidants, which can help protect against cell damage and reduce inflammation. Additionally, honey has been found to have antibacterial and antifungal properties, which can help boost the immune system.

The most nutritious fruits are blueberries, apples, oranges, bananas, strawberries, raspberries, kiwi, mangoes, papayas, and pomegranates.

Some of the most nutritious vegetables that can help prevent cancer include kale, broccoli, spinach, cabbage, Brussels sprouts, cauliflower, garlic, and onions. These vegetables are packed with antioxidants, vitamins, and minerals that can help protect against cancer.

The best way to lower bad cholesterol (LDL) is to make lifestyle changes such as eating a healthy diet, exercising regularly, and quitting smoking. Eating foods that are low in saturated fat and cholesterol, such as fruits, vegetables, and whole grains, can help lower your LDL levels. Regular exercise can also help reduce LDL levels and raise your levels of good cholesterol (HDL). Additionally, quitting smoking can help reduce your LDL levels.

Yes, certain supplements and oils can help reduce bad cholesterol. Omega-3 fatty acids, such as those found in fish oil, are known to help reduce bad cholesterol levels. Plant-based oils, such as olive oil, can also help reduce bad cholesterol. Additionally, plant sterols and stanols, which are found in some margarines, can help reduce bad cholesterol levels.

The best type and brand of fish oil for reducing bad fat and staying healthy is a high-quality, molecularly distilled fish oil supplement. Some of the top brands include Nordic Naturals, Carlson Labs, and Vital Choice. These brands are known for their high-quality, pure fish oil supplements that are free of contaminants and toxins.

The healthiest way for men to color their hair is to use a semi-permanent hair color. Semi-permanent hair color is a gentler option than permanent hair color, as it does not contain any ammonia or peroxide. It is also less likely to cause damage to the hair, as it does not penetrate the hair shaft as deeply as permanent hair color.

Some of the best brands of semi-permanent hair color for men include Manic Panic, Splat, and Ion. These brands offer a wide range of colors and are designed to be gentle on the hair.

The best multivitamins for adult middle aged males are those that contain a wide range of essential vitamins and minerals, such as Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, Calcium, Magnesium, Zinc, and Iron. Some of the top brands of multivitamins for adult middle aged males include Nature Made, Centrum, One A Day, and Rainbow Light.

The recommended daily water intake for someone who weighs 200 pounds is approximately 128 ounces of water per day.

According to the Mayo Clinic, the maximum recommended daily caffeine intake for a 200lb man is 400mg, which is equivalent to about 4 cups of coffee. Therefore, more than 4 cups of coffee per day would be considered excessive.

Excessive alcohol consumption is generally considered to be more than 14 standard drinks per week for a 200lb man.

Sunlight has many positive effects on human health. It helps the body produce Vitamin D, which is essential for healthy bones and teeth, and helps regulate the immune system. Sunlight also helps improve mood and reduce stress levels, and can even help reduce the risk of certain types of cancer.

Walking has many health benefits, including improved cardiovascular health, increased muscle strength, improved joint mobility, and improved mental health. It is recommended that adults get at least 150 minutes of moderate-intensity aerobic activity each week, which can include walking. The pace of walking should be brisk enough to raise your heart rate and break a sweat.

A brisk pace of walking for a 50 year old healthy male should be around 4 mph (6.4 km/h). This should be enough to raise your heart rate and break a sweat.

The healthiest and most popular dark chocolate to eat is Lindt 85% Cocoa Excellence Bar. It is made with high-quality cocoa beans and contains no artificial flavors, colors, or preservatives. It is also low in sugar and contains a good amount of antioxidants.

How do I rate Indy compared to other places to live (1 lowest – 10 highest)

KirkLeave a comment

My Pondering

Compared to where and when?

to Heaven – 0.1
to Hell – 10.666
to the lib coasts – 7
to Chicago – 7
to Cinci – 5
to Terre Haute – 7
okay to Hamilton Co – * that’s where I live
to near downtown – 8
downtown 6.5
to the south – 5
to Europe – 8.1
to the 3rd world – 9
to the 1700’s – 5
to the 1800’s – 8
to the 1940’s – 8
to the 1950’s – 3
to the 1960’s – 8
to the 1970’s – 5
to the 1980’s – 5
to the 1990’s – 5
to the 2000’s – 5