My accumulated supplement, anti-aging, health and fitness diet knowledge

This is an update on my supplement, anti-ageing, health and fitness diet knowledge to share with other new vegans who are into fitness. It has been one year 2 months since I started focusing on supplements and I am finally feeling and looking the way I wanted to gain from taking supplements and from really eating optimally.

One year 2 months is not a short time, I have a very high IQ so I could figure this out pretty quickly. If you think you know better as a beginner or novice then stay on your way, I know I am right because I can see and feel all the results. I have been vegan for 18 years so I have been through all the struggles than come with being on this diet.

Feel free to suggest more to add to this list.

Vegetables, fruits and multi-vitamin pills(Methyl B12 and others) are the basic. You can buy the listed supplements from www.iherb.com

$5 OFF iherb coupon code ZLL348
Enter code ZLL348 in the shopping cart (before check-out) for an instant $5 off your first purchase.

[To prevent/reduce muscle soreness from working out(DOMS)]
glutamine, taurine

[for muscle growth]
creatine
L-leucine
arginine
L-citrulline

[to maintain muscle volume]
L-glutamine
arginine
L-citrulline

[For bone growth]
Calcium Citrate with magnesium, zinc and Vitamin D for absorption

[to increase energy]
creatine
arginine
L-citrulline
electrolytes such as sodium, potassium, magnesium
Iodine

[to remove tiredness and lethargy from the day or when waking from sleep]
GTF chromium(improve metabolism of fats, carbs and protein)
DHEA
distilled water

[to have good sleep]
acai juice or other berry juice before sleep
arginine
L-citrulline

[anti-aging against skin glycation(wrinkles) if you consume high GI carbs]
Benfotiamine
L-carnosine
Inositol

[anti-aging]
DMAE
astragalus

[skin health for good supple skin]
sunflower oil for vitamin E
vitamin C crystals powder
protein
arginine
L-citrulline
no heavy fried foods(can cause acne)
miso that can remove toxins
coconut oil(anti bacterial and weight loss)

[brain health for feeling alert and alive]
Omega 3 fats
DHEA from algae
distilled water

[blood vessel health for feeling young again and energetic]
omega 3 fats
arginine
L-citrulline

[how to avoid getting sick that can interfere with muscle training]
Take berry juice concentrate or lemon juice to avoid getting sore throats. Take glutamine to avoid muscle infections. Clean up mouldy stuff in your room and machine filters that are the worse cause of sickness.

[how to eat for best anti-aging results]
When eating high-GI foods, mix it with sufficient omega 3 fats and protein. For example when eating mashed potatoes, mix it with sunflower and flax oil, and vegan bacon bits for the protein.

Take lemon and other alkaline foods for negative ions that can increase lifespan and prevent cancer.

Fruit juices are high in sucrose, glucose and fructose and can cause glycation. It is better to take fruits without juicing them.

[How to get good skin externally]
Bath with shower lotion that contains marula oil, mafura butter, argan oil. Tighten skin with DMAE gel.

[mix supplements with foods for optimal absorption]
Powdered supplements are more absorbed compared to tablets because they are already mixed with food before entering the body.

Add powdered supplements such as calcium citrate, creatine, glutamine, arginine to foods such as mashed potatoes.

[How to take protein powder with enjoyment]
Do not drink it, mix it with omega 3 oils, brown sugar and water to turn it into a peanut butter kind of mix.

Add other powdered supplements while you're at it such as calcium citrate, creatine, glutamine(take alone for better absorption).

[foods to avoid]
Fried foods, cocoa and coffee can cause cancer because they contain toxins and cancer-causing agents. The marketing hype keeps people in the dark. Take carob instead of cocoa for heavy users.

MSG taste enhancers can cause headaches interfere with an optimal life.

[common health and diet fallacies]
What defines natural is not by consuming what is only found on trees/soil or vegetables that look green.

What is natural is to give the body what it needs even with supplements(B12 and others), this is what is really being natural.

The body naturally creates myostatin that inhibits muscle growth and creatine(naturally found in the body) can naturally reduce myostatin.

It is not natural for the body to be muscular on its own. Being a so-called 'natural bodybuilder' is an oxymoron term.

To be natural is to be basic and anti-proactive.

Being skinny is natural. However, taking creatine to build muscles is also natural.

It is also natural to seek what you want for yourself.

What is artificial is to not follow your human desires but become like a robot.

Did Anne Hathaway quit her vegan diet due to iodine deficiency?

I think yes, so could be the case for many vegans and vegetarians.

I have realized in the past couple of days, people who were vegan but chose to go back to eating meat due to feeling tired/lethargic when they do heavy physical activity(such Anne Hathaway), many of them were probably suffering from iodine deficiency. 

Iodine deficiency leads to a lower thyroid function, which leads to a low metabolic rate that can cause weight gain and fatigue. This could be why many people find it hard to lose weight even on a vegan diet.

When Anne Hathaway went back to eating fish from her vegan diet, she said she immediately felt more energy. Fish contains lots of iodine that could have resolved her supposed iodine deficiency. Even though fish contains creatine that could also contribute to higher energy levels, the iodine would have a greater impact in increasing energy levels especially if the person is suffering from iodine deficiency.

I have heard of many people who started on the vegan diet and then complained of feeling tired, especially for vegans who do lots of fitness. Many of them probably suffered from iodine deficiency and needed to take iodine. Vegan sources of iodine include iodized salt, seaweed, kelp and bottled supplements.

The next time you hear of someone complaining they feel tired after starting a vegan diet, do them a favour and suggest that they take iodine supplements quickly. 

(Fat is also important to maintain hormonal balance to feel energetic. I heard from a vegan on the 80/10/10 diet who started taking fat said that she felt much more healthier. Sodium functions as an electrolyte and is also important to maintain energy levels. Taking creatine supplements can  also increase the energy transport within the body.)

Iodine – The mineral that charges your energy battery

http://www.liverdoctor.com/iodine-the-mineral-that-charges-your-energy-batter/

The World's Best Vegan Pizza Recipe

I noticed that pictures of vegan and non-vegan pizzas don't look as good as mine on the net, so I decided to post my recipe.

Ingredients for cold-fermented pizza dough:

3 cups of bread flour
1 cup of water
1 tsp of instant yeast
1 tsp of salt

This dough makes 10 pieces of crust.

Method:
Mix all the dry ingredients in the food processor and then add in the cup of water and process until it becomes a dough. Mix by hand if you want, I never tried it before.

Store in an airtight container in the chiller section of the fridge for at least 16 hours. (Coat the container with a little oil before storing the dough in it.)

Once you are ready to use it, take it out from fridge and cut out the required piece(s) of dough and leave it in room temperature for about half an hour to soften.

Prepare a wooden board dusted with flour. Coat the piece(s) of dough with flour. Use a wooden roller and roll the dough into a flat round circle, occasionally stretching the dough with your hands and then roll it again. Make the edge slightly thicker. Occasionally coat the flattened dough with flour to prevent it from being sticky.

The Cheese Sauce:
30g of Nutritional Yeast or one-third amount of a 100g packet
1 cup of glutinous rice flour
half a normal size stir-fry pan of water(I don't know the exact amount)

Method:
Mix all the ingredients into a mixture before cooking on a stainless steel stir fry pan, stirring until it thickens.

You can choose to make a watery sauce or a thicker sauce. I choose to use a slightly watery consistency.

Let the mixture cool before using it.

You can make the sauce beforehand and store it in the dridge. It would taste stronger the longer you store in the fridge. I chose to store it in the fridge before use.

Marinated Mushrooms Mixure:
a pinch of salt
dried Oregano herbs
olive or soy oil (a splash)
a little lemon juice (Optional)
handful of sliced Shitake mushrooms

Method:
First put the handful of sliced shitake mushrooms in a mixing cup.

Sprinkle the pinch of salt on top, followed by the dried herbs, oil and juice.

Then use a rubber spatula to quickly stir and mix it all up evenly. Wait for a couple of mins for the mushrooms to absorb the oil.

Drain away the excess oil.

A fast marination is the trick to get the mushrooms to remain tender, if they are marinated for too long they will turn soggy.

If the mushrooms are too oily when you put them on the pizza, the mushrooms will leak out lots of oil onto the pizza and you would have to drain the oil away when the pizza is cooked.

The pizza assembling process:

Place a piece of rolled pizza crust dough onto a non-stick pizza pan(Willow's brand), on a piece of baking paper over a normal baking sheet, or on a heated pizza stone that has been heated for 10 mins.

A Special Tip: You can choose to poke holes on the dough with a fork before putting on the rest of the ingredients. If you don’t poke holes, the dough will bloat up and you can make a bloated wood-fired version.

On the dough, use the underside of a spoon to apply a thin spread of tomato paste (use Leggo’s brand sold in a bottle). Or make a thick-style tomato puree paste with Roma tomatoes. Do not use canned concentrated tomato paste because the taste is too strong and bitter.

Let the paste dry a little before adding the cheese sauce.

Use a spoon to spread or drizzle the cheese sauce over the slightly-dried tomato paste on the pizza. Don’t apply too much or the pizza will turn soggy.

After spreading the quick-marinated mushrooms onto the pizza, cook the pizza in a preheated oven at 250 deg Celsius for 15 mins until the top is sizzling from the oil and then it is ready.

Use the top-level of the oven to broil and char the pizza as desired.

Is Creatine in Meat the reason Anne Hathaway gave up being vegan? Proof that meat provides more energy than vegetables

I heard a few months ago late last year that Anne Hathway gave up being a vegan due to fish giving her more energy for her energy-intensive scene in filming the movie Interstellar. She cited the reason for fish giving her more energy and making her feel more healthy. Many celebrities such as Natalie Portman, Bill Clinton, Justin Bieber, Hayden Panettiere, Eva Longeria, Rachel McAdams, and Angelina Jolie have also given up being vegan for the same reasons.

Many people especially vegans were quick to blame them instead of being more constructive in their reactions. They merely perceived them for being cop-outs instead of finding ways to resolve the perceived conflict of interests.

Many vegans have the great fear to consider the idea that meat gives one more energy, whether or not that was found to be true. This is mainly due to their fear of thinking that meat can actually be superior to vegetables, as many vegans use a tactic of vegetable-superiority to promote veganism.

For example, I once scolded a bunch of silly vegan people on a forum where they insisted that tofu was tasty when it is not. They kept insisting that tofu is tasty like some kids who refused to admit their embarrassing mistake. I eventually went the whole way in making them look like childish fools(my specialty) and I eventually got banned from the forum(which I wanted), which just shows that the creator of the forum was just as childish as her vegan groupie. That forum was run by a vegan celebrity who I think is still pretty 'clueless'.

Can any vegan have the balls to even consider the idea that meat really gives one more energy compared to vegetables? I have the science to prove that meat really is superior to vegetables in terms of giving the body more energy.


Meat including the fish that Anne Hathaway ate contains the chemical creatine that is as I quote from wikipedia, a "nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to all cells in the body, primarily muscle."

Creatine is not found in any plant.

Of course creatine might not be the sole chemical that gives Anne Hathaway more energy for her running scene(while wearing a heavy suit) in Interstellar, but it is without a doubt one of the major contributing factors for her thinking that meat gives her more energy compared to eating plants. Even athletes who workout in the gym take creatine for more energy. Besides creatine, meat also contains other chemicals that work synergistically to boost energy production, chemicals that are either not present in plants or are found to be at much higher levels compared to plants. Examples are D-Ribose, Pyruvate and L Carnitine.

Creatine can be useful for those who consume little amino-acid rich foods(probably due to low appetite or lack of time to eat) but still need added muscular strength. Creatine is found to be more suited for increasing muscular strength rather than endurance strength seen in long distance running.

For those who worry about the source material for producing creatine, creatine can be obtained via chemical synthesis using plant-derived amino acids.

The influence of creatine supplementation on the cognitive functioning of vegetarians and omnivores.

http://www.ncbi.nlm.nih.gov/pubmed/21118604
"the levels of muscle creatine are known to be lower in vegetarians"

Vegetarian diets : nutritional considerations for athletes.
http://www.ncbi.nlm.nih.gov/pubmed/16573356
"Muscle creatine stores are lower in vegetarians than non-vegetarians."

Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/
"Creatine supplementation had a significant positive effect (p < 0.0001) on both working memory (backward digit span) and intelligence (Raven's Advanced Progressive Matrices), both tasks that require speed of processing. These findings underline a dynamic and significant role of brain energy capacity in influencing brain performance."

Creatine supplementation improves muscular performance in older men.
http://www.ncbi.nlm.nih.gov/pubmed/11880821
"These data indicate that 7 d of creatine supplementation is effective at increasing several indices of muscle performance, including functional tests in older men without adverse side effects. Creatine supplementation may be a useful therapeutic strategy for older adults to attenuate loss in muscle strength and performance of functional living tasks."

Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance.
http://www.ncbi.nlm.nih.gov/pubmed/14636102
"there is substantial evidence to indicate that creatine supplementation during resistance training is more effective at increasing muscle strength and weightlifting performance than resistance training alone"

Effects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular function.

http://www.ncbi.nlm.nih.gov/pubmed/17685691
"these findings may be useful for rehabilitation or strength and conditioning professionals who may need to rapidly increase the strength of a patient or athlete within 9 days."

So now I have given the evidence of how meat can be more superior to vegetables in terms of energy production. Vegans should stop remaining in their denial of not wanting to admit how meat can give people more energy compared to vegetables. Their using of the example that eating vegetables gives one more energy compared to eating meat is flawed and holds no basis. The perceived energy increase from eating vegetables is likely due to avoiding eating unhealthy fatty meat, therefore making one feel less sluggish and therefore feel more energetic.

Of course, people don't have to eat meat just to gain access to the energy-boosting creatine found in meat, they can always choose to take supplements. Vegan advocates can start to promote such energy-boosting supplements rather than remain in their immature and ignorant denial of why meat actually gives people more energy. And then they might actually start to gain real progress in their vegan advocacy in getting more people to give up meat.

What I think is the reason for the huge surge of vegans in Sweden

I heard someone in a vegan Facebook group talking about the huge surge of vegans in Sweden, and I thought about the reason. It seems like the reason is found in a blog post I recently wrote.

Even Ikea is going to introduce vegetarian meatballs very soon. I have seen the meatballs at Ikea but could not eat them due to my preference for vegan food, but now I can finally try them.

IKEA Will Soon Serve Vegetarian Meatballs
http://time.com/70650/ikea-vegetarian-meatballs/

One in ten Swedes is vegetarian or vegan, according to study
http://www.independent.co.uk/news/world/europe/one-in-ten-swedes-is-vegetarian-or-vegan-according-to-study-9212176.html

Here is what I think to be the reason for the surge:

I think the main reason is the lack of religion in Sweden, which does not constrict the people in thinking for themselves. This means there is less mind control and brainwashing, and therefore less resistance for any positive new ways of living.

AAI 2010: Lone Frank - The life and mutations of a cognitive parasite Complete
http://www.youtube.com/watch?v=VcQC7-_ymuc

Insight: S2014 Ep8 - Changing a Mindset
http://www.youtube.com/watch?v=14Fovpy6lmg

I believe the main thing that is restricting many people from going vegan is cultural and religious mind control and brainwashing. Nations that have very few religious people are the ones that would embrace new ways of living much faster than other countries.

For India, perhaps their strong vegetarianism is due to religious and cultural brainwashing and mind control, rather than the people thinking for themselves on how is the best way to eat and treat the environment.

The Swedes are a more caring and supportive group of people compared to many other groups of people in the world. They face less resistance in going vegan compared to more aggressive groups of people in other countries. (China is also seeing a rise in vegetarians)

The recent rise of vegan products in Sweden gives them the opportunity to finally change their diet for the better.

If you go to the Swedish vegan group on Facebook, you can see them discussing many new vegan products such as textured vegetable protein and vegan cheese that seems to be relatively new to some of them.

Vegetarianer och Veganer i Sverige
https://www.facebook.com/groups/243147290951/

People Including Vegans Need to Consume Sufficient Vitamin B12

Many people including vegans themselves don't realize the nutrients they are missing from a vegan diet. Many people including meat-eaters are suffering from Vitamin B12 deficiency, especially those who have trouble absorbing the vitamin. Many vegans are also deficient in vitamin B12, they don't realize how much of the vitamin they should consume in a day in order to properly absorb the nutrient. B12 deficiency can cause irreversible nerve and brain damage in the long term.

I discovered there are 2 types of vitamin B12 being sold, cyanocobalamin and methylcobalamin. Cyanocobalamin needs to be converted to methylcobalamin in the body in order for it to be utilized, so it is better to take B12 in the form of methylcobalamin to better ensure the body gets what it needs. I read that the liver only converts 1% of ingested cyanocobalamin into methylcobalamin.

The recommended daily allowance(RDA) for B12 may be a small amount like 4mcg, but one needs to ensure that the body would get at least that amount after the process of absorption, so one should buy B12 supplements that should have much more than the RDA amount of 4mcg. The RDA for various vitamins is for preventing deficiency, to ensure good health, one has to consume more than the RDA.

Research has found that the small intestine absorbs B12 in varying percentages due to the limitations of the Intrinsic Factor. If B12 is taken in small amounts such as 5-50mcgs, then the absorption amount is limited to about 1.5 mcgs, falling below the RDA, so it has to be taken at least twice during the day to fulfill the RDA, while giving the Intrinsic Factor a few hours' time to recover. But if B12 is taken in a high dosage such as 1000 mcg each time, the vitamin will be absorbed in 10-15 mcgs, fulfilling the RDA in one dosage.

http://www.veganhealth.org/b12/formula

There are some people on the internet saying that one does not need to take too much B12, and that B12 that comes with over 100s of mcgs are due to companies wanting to make money. But they are actually stupid to not realize that B12 also needs to be undergo the process of absorption, and not all the amounts would eventually get used by the body(I think this would also apply to other vitamins and minerals).

http://ods.od.nih.gov/factsheets/vitaminb12/
"Dietary supplements
In dietary supplements, vitamin B12 is usually present as cyanocobalamin [5], a form that the body readily converts to the active forms methylcobalamin and 5-deoxyadenosylcobalamin. Dietary supplements can also contain methylcobalamin and other forms of vitamin B12.

Existing evidence does not suggest any differences among forms with respect to absorption or bioavailability. However the body’s ability to absorb vitamin B12 from dietary supplements is largely limited by the capacity of intrinsic factor. For example, only about 10 mcg of a 500 mcg oral supplement is actually absorbed in healthy people [8]."

"Some people—particularly older adults, those with pernicious anemia, and those with reduced levels of stomach acidity (achlorhydria) or intestinal disorders—have difficulty absorbing vitamin B12 from food and, in some cases, oral supplements [22,23]. As a result, vitamin B12 deficiency is common, affecting between 1.5% and 15% of the general population [24,25]. In many of these cases, the cause of the vitamin B12 deficiency is unknown"

Perhaps the ignorance about the proper intake amount of B12 has led to severe brain and nervous system damage in lots of vegans. And those crazy and emotionally extreme animal rights activists could be one of those suffering from extreme B12 deficiency.

More links to information about vitamin B12:
http://www.prohealth.com/library/showarticle.cfm?libid=481
http://www.dadamo.com/B2blogs/blogs/index.php/2004/02/07/cyanocobalamin-versus-methylcobalamin?blog=27
http://www.naturalnews.com/032766_cyanocobalamin_vitamin_B-12.

My Newly Created Fusion Recipe(Vegan) — Elbow Pasta with Ground Nut Curry Sauce and Nori Flakes

I just created a delicious fusion recipe: an elbow pasta dish with a creamy nut sauce similar to satay gravy, with nori flakes. It tasted so appetizing and moreish, I felt it deserves a mention. You will definitely receive compliments if you serve it to your family, friends and guests.

I created the recipe as part of a healthier alternative to instant ramen noodles, so I tried to use as much simple dried ingredients I could find from my kitchen cabinet.

To make 2 servings, boil 250g of elbow pasta in a pot of boiling water. Add generous amount of salt to the water(as salty as the sea) and a splash of oil. Boil for 9 minutes stirring occasionally until al dente. Pour away most of the pasta water and leave about a 2 cm thickness of pasta water behind with the pasta.

To make the nut sauce, pour 1/3 cup(1/2 for spicier) of curry powder(I use sambar powder from House Brand) and 1 cup of ground nuts(any type of ground nuts, fine or coarse up to you) directly into the pot with the warm pasta. Pour in a liberate amount of oil such as coconut oil(for weight-loss) or other types of oil. Add in 4 tablespoons of flaxseeds for the sauce to be slimy and also if you want some omega 3 fatty acids. Mix everything together until there is a creamy sauce with the warm pasta. Add required sugar/sweetener until the sauce is sweet. I didn't add garlic as I felt the sauce was tasty enough.

Mix in some alfalfa sprouts if you want some fresh greens. Finally, add in some shredded nori flakes. You can choose to mix the nori flakes with the pasta while in the pot, or sprinkle them on top of the pasta before serving. If you are worried about nori containing pollutants, you can choose to use other dark green vegetables and wheat/barley grass powder instead.

Serve and enjoy this delicious Malay-Indian-Japanese fusion pasta. You can eat it with sliced vegan mock fish that comes wrapped with nori, and vegan mock mutton made with mushroom stems(there is a brand that comes frozen without any sauce). You can pair it with a side dish of sliced cucumber to neutralize the spicy aftertaste.

Scientific Debunk of the 801010 and 30BAD Diets

Introduction

I just want to do a quick debunking of the 801010 and 30BAD diets with various scientific references. I am just the messenger of Science, my personal opinions are not included. If anyone wants to hate, they can go hate on Science as much as they want.

This debunking is directed at the assumptions made by the 2 diets' founders that their promoted diets are optimal for health that are meant for everyone to follow. In this article that I put together, I will show how such an assumption is not true at all, and that there are healthier ways of eating to follow in order to gain better health.

In order to debunk the 2 diet's feasibility, I will provide many examples of a much healthier way of eating and also to loss weight effectively, so I advise anyone to read through this article thoroughly if they wish to gain such valuable information.


A Quick Summary of the 801010 and 30BAD Diets

What I know about the 801010 diet is that it is based on the daily calorie ratio intake of carbohydrates, fats and protein respectively. It applies to both raw and cooked food diets promoting whole, fresh, ripe, raw and organic foods. The 801010 does not set a minimum amount of calories to consume. The 30BAD diet follows the main principle of the 801010 diet but deviates by aiming for 2500 and 3000 cal minimum for women and men respectively. It also promotes a 'backup plan' that includes refined sugar, cooked starches and foods cooked at very high temperatures(such as pizza).

According to a video explaining the 801010 diet, Doug Graham who is the founder of the diet is seen explaining that the 801010 diet was inspired from a similar 801010 ratio practiced on heart patients to reverse heart disease. However, my opinion is that diets often used for medical purposes may not always be suitable for the healthy mainstream public to follow, although the low GI diet commonly used for diabetic patients has been found suitable for anyone sick or healthy to reduce effects of Glycation.


Practice of Several Logical Fallacies

A diet meant for medical purposes to reduce the effects of a disease may not also be a diet suitable for normal healthy individuals to thrive in. Many diets meant for medical uses require extreme reduction of fats and protein for patients with heart disease and gluten for celiac disease sufferers, however such extreme reduction in such foods does not necessarily apply to normal healthy individual who are not suffering from such diseases. For the 30BAD diet, the assumption that every person has to consume a minimum of 2500 or 3000 cal a day to be healthy or lose weight is not supported by science.

To assume that a diet that was originally used to treat medical conditions is also suitable for anyone else to follow, and to assume that everyone has to consume a certain amount of calories a day is to commit the following logical fallacies:

http://en.wikipedia.org/wiki/Fallacy_of_composition
The fallacy of composition arises when one infers that something is true of the whole from the fact that it is true of some part of the whole (or even of every proper part).

http://en.wikipedia.org/wiki/Hasty_generalization
Hasty generalization is an informal fallacy of faulty generalization by reaching an inductive generalization based on insufficient evidence — essentially making a hasty conclusion without considering all of the variables.

http://en.wikipedia.org/wiki/Appeal_to_probability
An appeal to probability (or appeal to possibility) is the logical fallacy of taking something for granted because it would probably be the case (or might possibly be the case).


The Amount of Fats and Protein in the 801010 Diet As Being Too Low — Fats As Required Carriers For Fat-Soluble Vitamins A, D, E and K

There are micro-nutrients vitamin A, D, E and K that are fat soluble meaning they dissolve in fat rather than water. Such fat-soluble vitamins have been researched and found to have a higher bioavailability or higher absorption by the body when fats/lipids are also consumed with such vitamins.

Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection
http://ajcn.nutrition.org/content/80/2/396.full

The study found that salads eaten with 28grams of fat allowed for greater absorption of cartenoids such as vitamin A. 28 grams of fat is equivalent to 2 tablespoons of fat/oil. Of course, fats from fresh foods such as coconut meat/milk and avocados are better options compared to cold-pressed oils that can go rancid within months from their production date.

There is a study finding Long Chain Triglycerides to be more effective as a carrier for fat-soluble vitamins compared to Medium Chain Triglycerides. This means that MCT fat from coconut oil is less effective as a carrier for fat-soluble vitamins compared to fats/oils that are LCT such as those found in flaxseeds and avocados.

Nanoemulsion delivery systems: influence of carrier oil on β-carotene bioaccessibility.
http://www.ncbi.nlm.nih.gov/pubmed/22953878

"The rate and extent of free fatty acid production in the intestine decreased in the order LCT≈MCT≫orange oil; whereas β-carotene bioaccessibility decreased in the order LCT≫MCT>orange oil."

Vitamin E bioaccessibility: influence of carrier oil type on digestion and release of emulsified α-tocopherol acetate.
http://www.ncbi.nlm.nih.gov/pubmed/23768382


Could the Lack of Fats in 801010 and 30BAD Have Caused Brittle and Broken Teeth in Many Followers?

The function of the fat-soluble Vitamin A is to maintain healthy teeth and skin. Many 801010 and 30BAD followers have complained of brittle and broken teeth while being on such diets. The lack of fat in the 801010 and 30BAD diets is a prime suspect for their lack of bioavailability of the fat-soluble vitamin A to be well-absorbed by the body, leading to the poor health in teeth.

The fat-soluble vitamin D promotes absorption of calcium. The lack of fats to increase bioavailable vitamin D would lead to malabsorption of calcium, also contributing to poor health in teeth.

The other fat soluble vitamins K and E are for promoting blood clotting and skin health respectively.

(There are many horror stories of broken teeth, hair loss and other scary personal accounts of the 801010 followers posted at the 801010 book's review section at amazon.com. Lots of horror stories are also found at http://30bananasadaysucks.com )

If people take supplements for Vitamin D without the necessary fat as carrier, they may not be properly absorbed by the body. So fats are still needed to be consumed with supplements. This is why vitamin E is often found in oil capsules, and also why the directions for taking multi-vitamin supplements are advised to be done so after meals to aid their absorption with fats found in foods.

There is no current recommended daily allowance(RDA) of fats to serve as vitamin carriers although there is the general RDA for fats to be in the range of 57g to 100g depending on energy expenditure.

The Bioavailability Bugaboo
http://ajcn.nutrition.org/content/71/5/1029.full

2 tablespoon of fats(28g) for each meal of the day amounting to 84 grams total is a reasonable estimate for the amount needed as carrier for the fat-soluble vitamins. There are also fats that are already found in whole foods such as nuts and seeds such as walnuts and flaxseeds. Cold-pressed oils have been found to go rancid much sooner than their listed expiry dates so the best option is to consume fats from fresh sources. I personally take 2 tablespoons of whole flax seeds a day for omega 3 although they can also function as carrier for the fat-soluble vitamins. The flax seeds may look really sharp but they really do not scratch the throat at all, they are as harmless as sesame seeds and can be used similarly.


Fats and Protein are Crucial for Various Basic Biological Functions

Many people are unaware of the role of fats/lipids in various biological functions. They assume that fats are just unhealthy and cause disease. While the extreme intake of fats is linked to heart disease, a moderate consumption of fats/lipids is still healthy and required for good health. The RDA for fats lies in the range of 30% that is much higher than 10%.

Lipids/fats are found in every cell of the body similar to protein and are needed for cellular electrical signals to reach their destination. The brain is 60% made up of fat and require essential omega 3 fatty acids to maintain health and intelligence -- the lack of omega 3 fatty acids can indeed make a person mentally stupid and become more susceptible to cult mentality. The myelin lining for brain nerves is made up of fat, the deficient of such a lining can lead to brain-related disease. The body's organs are lined with saturated fat that also acts as buffers for shock absorption. Saturated fat(and cholesterol) is even produced by the body. The word "saturated' in saturated fat just means that it is more dense compared to other fats, it does not necessarily mean it is absolutely harmful.

Lipids are crucial to cell function (such as cellular membrane function)
http://www.mansfield.ohio-state.edu/~sabedon/biol1030.htm

Protein is needed to maintain hair, skin and nails that are thriving with health and beauty, protein is also found in every cell of the body. 10% protein intake a day is just too low an amount. The RDA for protein is 1g to 1.5g per kg of body weight.


Not All Fats/Oils are Bad

I wrote the following quite a long while ago—

Other health diet preachers who have appeared in food documentaries have gotten the biased view that all oils are detrimental for the endothelial cells in the blood vessels but this is not true, it is only olive oil that has been found to pose such a problem.

There is science research that has found olive oil to be able to dilate blood vessels possibly due to the polyphenols that have an astringent effect. So people who have problems with their blood vessels might be wise to avoid olive oil and take other kinds of fat.

Dr Vogel's research properly explains how olive oil can significantly injure the endothelium and that the effects of other oils used in the research such as canola oil had insignificant effects on the endothelium.

http://connecticare.com/GlobalFiles/HealthNews/article.asp?ID=091e9c5e8000735f&Cat=0&Num=6

"The olive oil meal caused vessels to constrict by 34%, whereas the canola oil and salmon meals caused insignificant changes in blood vessels, Vogel reports. Because such constrictions injure the blood vessels' endothelium, they contribute to heart disease."

Since Dr Vogel's research has found that oils such as canola "caused insignificant changes in blood vessels", other oils such as flaxseed and hemp oils should be alright to consume. Oils rich in omega 3 has been found to improve endothelium function.

Effect of omega-3 fatty acids supplementation on endothelial function: a meta-analysis of randomized controlled trials
http://www.ncbi.nlm.nih.gov/pubmed/22317966


"Supplementation of omega-3 fatty acids significantly improves the endothelial function without affecting endothelium-independent dilation."


The Low Ratio of Fats and Protein in 801010 and 30BAD Does Not Promote Healthy Appetite Management

A higher percentage of protein intake of 15% has been found by researchers to reduce calorie consumption. Those who wish to control their appetite to lose weight may find the increase to 15% protein to be helpful. The current RDA for protein is also in the range of 15%.

http://sydney.edu.au/news/science/397.html?newsstoryid=7980

"A multidisciplinary team of researchers, including those from the School of Biological Sciences, the School of Molecular Bioscience and the Boden Institute of Obesity, Nutrition and Exercise at the University of Sydney, has shown that people on a 10 percent protein diet will eat more snacks between meals and consume significantly more calories in total compared with people on a 15 percent protein diet."

The low 10% protein in the 30BAD diet might be the reason why many of their followers tend to easily over-eat non-stop without any 'safety barrier' in place.


Medium Chain Triglyceride, Fatty Acid Found in Coconut Oil Has Been Found to Induce Weight Loss

The medium chain triglycerides in coconut oil has been found to increase metabolism for effective weight loss. The MCT in coconut oil is more easily metabolized by the body compared to long chain triglycerides found in other types of fats/oils.

Eating fats from coconut oil and avocado has been found to create a better sense of fullness/satiety leading one to eat less calories overall.

Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil
http://ajcn.nutrition.org/content/87/3/621.full

Overfeeding with medium-chain triglyceride diet results in diminished deposition of fat.
http://ajcn.nutrition.org/content/37/1/1.abstract

Medium-chain fatty acid nanoliposomes suppress body fat accumulation in mice.
http://www.ncbi.nlm.nih.gov/pubmed/21733323

Medium chain fatty acid metabolism and energy expenditure: obesity treatment implications.
http://www.ncbi.nlm.nih.gov/pubmed/9570335

Medium-chain triglycerides are advantageous in promoting weight loss although not beneficial to exercise performance.
http://www.ncbi.nlm.nih.gov/pubmed/20367215

I recently tried some coconut oil and found my body and face getting warm at night. So I am certain the thermogenesis effect from coconut oil really works. But since I am more focused on gaining weight rather than losing weight, I would not be using much coconut oil perhaps I would use it for making vegan ice-cream in the future.

Extra Virgin coconut oil can be expensive, the brand I bought from the Indian shops is called Nirapara imported from India and costs 1/6 of the price at $6.50(US$5.40) for 1 litre. Although it was not stated to be extra virgin or organic, the oil is very strong of coconut flavor and scent that is the norm for extra virgin coconut oil, so it seems to be extra virgin coconut oil. I have also bought extra virgin coconut oil priced at $8.90 for 100ml so I know how the extra virgin coconut oil tastes and smell like. Coconut oil is a clear liquid at room temperature(28 degC and above) in Singapore where I live, it becomes a white solid when room temperature goes below 25 degC in cold temperate countries.

http://www.myonlinegroceries.com/index.php?route=product/product&product_id=2198

How to Make Virgin Coconut Oil
http://www.wikihow.com/Make-Virgin-Coconut-Oil


The REAL Way to Induce Thermogenesis For Weight Loss

Real Thermogenesis done in Asia is done by eating chili and unsweetened soya milk. Trying to trigger thermogenesis from eating plenty of carbs is not even 10% of a half-ass method.

Combined medium-chain triglyceride and chili feeding increases diet-induced thermogenesis in normal-weight humans.
http://www.ncbi.nlm.nih.gov/pubmed/23179202

Postprandial thermogenesis in lean and obese subjects after meals supplemented with medium-chain and long-chain triglycerides.
http://www.ncbi.nlm.nih.gov/pubmed/2021124

Research on the nutritional characteristics of medium-chain fatty acids.
http://www.ncbi.nlm.nih.gov/pubmed/17878693

"Medium-chain fatty acids (MCFA) have attracted attention as part of a healthy diet, because they are absorbed and transported directly into the liver via the portal vein, metabolized rapidly by beta-oxidation, and increase diet-induced thermogenesis."


Judge By Results Not By Theory?

A picture speaks a thousand words. Supermodel with undeniably glowing and youthful skin takes 56 grams of dietary coconut oil a day.

http://www.dailymail.co.uk/tvshowbiz/article-2011213/Miranda-Kerr-reveals-supermodel-secrets-Tahitian-Noni-juice-spoonfuls-coconut-oil.html


Fats with Medium Chain Triglycerides Promote Anti-Aging And Prevents Diabetes

Medium chain triglycerides (MCT) in aging and arteriosclerosis.
http://www.ncbi.nlm.nih.gov/pubmed/3519928

"The Demographic Yearbook of the United Nations (1978) reported that Sri Lanka has the lowest death rate from ischemic heart disease. Sri Lanka is the only of the countries giving reliable data where coconut oil (containing over 50% medium chain fatty acids) is the main dietary fat."

Medium Chain Triglycerides (MCTs)
Beneficial Effects on Energy, Atherosclerosis and Aging
http://nutritionreview.org/2013/04/medium-chain-triglycerides-mcts/

Dietary substitution of medium-chain triglycerides improves insulin-mediated glucose metabolism in NIDDM subjects.
http://www.ncbi.nlm.nih.gov/pubmed/1568535


Salt is Not Toxic

What else do I need to address in regards to the 2 diets? There is some silly rumour saying that salt is toxic, inorganic and therefore not usable by the body. These are just false rumours made up by those who never studied or researched biochemistry.

Sodium is an electrolyte that helps to transmit electrical signals for a healthy neurological system preventing low blood pressure and kidney failure among other things. It is one of the most important substances for the body.

How a Sodium Electrolyte Imbalance Can Effect Your Health
http://voices.yahoo.com/how-sodium-electrolyte-imbalance-effect-your-5955290.html?cat=5

The major electrolytes: sodium, potassium, and chloride.
http://www.ncbi.nlm.nih.gov/pubmed/7965369

Sodium chloride is readily dissoluble in water(h20). Once salt or sodium chloride reacts with water(h20), the water molecules separate the sodium from the chloride. The separated sodium is then usable by the body.

http://www.chem.wisc.edu/deptfiles/genchem/sstutorial/Text7/Tx75/tx75p3.GIF

The soil today contains very little minerals like sodium, so one has to supplement if there is a deficiency. The RDA is between 1500mg to 2000mg.

Something has to be 'inorganic' in order to be a mineral. Organic just means being something from a living organism. There is no need to be afraid of 'inorganic' minerals.

Take a look at B. and figure 7.17 to see how sodium chloride is easily broken down with simple water—
http://www.chem.wisc.edu/deptfiles/genchem/sstutorial/Text7/Tx75/tx75.html