A GOOD DIET

Clips I found for myself, but if you're interested....
. . With breakfast, I take Vitamin (vital amine) C (E is useless), a quarter aspirin, sometimes a lil zinc, & with bigger meal, a quarter tab of Niacin (more, & you'll get a scary face-flush!) Sometime during the day, a sandwich with fish-oil in the form of tuna salad --with homegrown parsley. A leaf of raw cabbage.

40 mg as the Tolerable Upper Intake Level (UIL), which can easily be exceeded if you take a multivitamin/mineral, eat food fortified with zinc (such as Total breakfast cereal), and take zinc pills. Use either zinc gluconate or zinc acetate.

As we age, body composition shifts to more fat, less muscle --that is sarcopenia. Muscle mass typically declines by about 1% per year after the age of 30.

According to an article in Time, scientists have come up with a list of ten foods that contain nutrients with a powerful dose of preventive natural chemicals:
. . 1. broccoli (and all the relatives)
. . 2. blueberries
. . 3. tomatoes
. . 4. potatoes (yams and sweet potatoes too)
. . 5. spinach (and other dark, leafy greens)
. . 6. nuts & seeds
. . 7. oats
. . 8. salmon (& cold-water fish)
. . 9. garlic
. . 10. red wine

Cholesterol is found in eggs, dairy products, meat, poultry, fish, and shellfish. Egg yolks and organ meats (liver, kidney, sweetbread, brain) are particularly rich sources of cholesterol [but eggs also contain an "antidote": lecithin]. High-fat dairy products, meat, and poultry all have similar amounts of cholesterol. Fish generally has less cholesterol, but shellfish varies in cholesterol content. Foods of plant origin, like fruits, vegetables, grains, cereals, nuts, and seeds, contain no cholesterol.
. . Since cholesterol is not a fat, you can find it in both high-fat and low-fat animal foods. In other words, even if a food is low in fat, it may be high in cholesterol. For instance, organ meats, like liver, are low in fat, but are high in cholesterol.
. . Saturated fat raises your blood cholesterol level more than anything else that you eat. It is found in the greatest amounts in foods from animals, such as fatty cuts of meat, poultry with the skin, whole-milk dairy products, lard, and in some vegetable oils like coconut, palm kernel, and palm oils.
. . Since many foods high in total fat are also high in saturated fat, eating foods low in total fat will help you eat less saturated fat. When you do eat fat, you should substitute unsaturated monounsaturated and polyunsaturated fat for saturated fat. Examples of foods high in monounsaturated fat are olive and canola oils, those high in polyunsaturated fat include safflower, sunflower, corn, and soybean oils.

Cholesterol:
. . Beefsteak . . 3.5oz: 70 mg
. . Chicken . . . 3.5oz: 60 mg
. . Kidney, beef 3.5oz: 375 mg
. . Liver, beef 3.5oz: 300 mg
. . Ice Cream . . 3.5oz: 45 mg

unlike nuts and seeds - the other main food source of omega-3, oily fish is a much richer source.
. . The omega-3 essential fatty acids in oily fish are called:
. . * Eicosapentaenoic acid (EPA) and,
. . * Docosahexaenoic acid (DHA)

Fish (100g) . . . Omega-3 (g) Mackerel . . . 2.2 Tuna (bluefin) . . . 1.6 Tuna (skipjack) . . 0.5 Pollock . . . . . 0.5

All oils, including olive oil, are 100% fat. They contain 9 calories per gram (120 calories/tbsp) which means they should be used sparingly if you want to lose weight. Although Olive oil is a healthy monounsaturated oil, it does not contain any essential fatty acids (EFAs).
. . When buying olive oil, always buy VIRGIN oil. This denotes it is unrefined.

Trans Fats also called Hydrogenated Fats. In manufacture, liquid oils go through a process called hydrogenation, whereby each molocule of oil has several hydrogen atoms added to it. This makes the oil solid and less likely to become rancid.
. . Why bother to hydrogenate oils? Because hydrogenation allows manufacturers to turn cheap, low quality oils into feasible butter-substitutes.
. . Hydrogenated fats and oils are like saturated fat. Trans-fats or hydrogenated fats that are created by this process of hydrogenation are very bad for our health because (like saturated fat) they raise cholesterol levels.

Lecithin is good for you. How good? Each tablespoon (7.5 grams) of lecithin granules contains about 1700 mg of phosphatidyl choline, 1000 mg of phosphatidyl inositol, and about 2,200 mg of essential fatty acids as linoleic acid. It also contains the valuable fish-oil-like, omega-3 linolenic acid. It is the rule, not the exception, for one or more of these valuable substances to be undersupplied by our daily diet.
. . In order to get even one tablespoon of lecithin, you would have to take eight to twelve capsules! Since a normal supplemental dose is three or more tablespoons daily, that's a lot of capsules to swallow. Much less costly is liquid lecithin. A taste for liquid lecithin has to be acquired, shall we say.

Lecithin (Nervous, Circulatory) is a fatlike substance called a phospholipid. It is produced daily by the liver if the diet is adequate. It is needed by every cell in the body and is a key building block of cell membranes; without it, they would harden. Lecithin protects cells from oxidation and largely comprises the protective sheaths surrounding the brain. It is composed mostly of B vitamins, phosphoric acid, choline, linoleic acid and inositol. Although it is a fatty substance, it is also a fat emulsifier.

Many of the positive effects of lecithin consumption are based on the fact that lecithin is a major source of choline. Choline is a lipotropic substance which functions in the body's metabolism as an agent that aids in the digestion of fats. It is believed that choline helps the body to burn fat, and thereby acts as agent supporting weight loss. As choline increases fat metabolism it has been shown that it lowers blood cholesterol. As is commonly known, a wide range of health problems are connected to blood cholesterol levels deemed too high. High blood cholesterol leads to a congestion of blood vessels and therefore is often an important factor in heart attacks and strokes.
. . As it supports fat metabolism and has been shown to aid in bringing down high blood cholesterol levels, lecithin can be considered a food component that protects against heart attack and stroke.
. . Lecithin that is sold as supplement has usually been extracted from soy beans. Another prime source of lecithin is egg yolk. Choline is manufactured by the body from the amino acid glycine.

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