Glop! V0.1

Last updated December 10, 2014 Copy
AmountIngredient$ / daySource
331gMaseca Nixtamasa$0.49H-E-B
46gCentral Market Whey Protein Powder (Vanilla)$2.30H-E-B
2pillNOW Choline and Inositol$0.17Amazon
53mlCalifornia Oliver Ranch - Extra virgin Olive Oil$0.73H-E-B
1pillKirkland Signature Daily Multi$0.03Amazon
2pillNOW Vitamin K-2$0.15Amazon
1pillVitamin D3 Suppliment$0.08H-E-B
4gSalt, table (Morton's, not iodized)$0.00H-E-B
2gSalt Substitute (Potassium Chloride) (Morton's No-Salt)$0.00H-E-B
14gBob's Red Mill Chia Seeds$0.22Amazon
20gGreat Lakes Gelatin Collagen Hydrolysate$0.95Amazon
28gNavitas Naturals Organic Raw Cacao$0.93Amazon (S)
8gOrganic Ceylon Cinnamon Powder$0.37Amazon
2.1gSpices, cloves, ground$0.00
Amounts for:
Total Daily Cost:
$6.42Add Ingredients
to Amazon Cart

Most of the studies on nutrients that we need have been either done or referenced by the IOM in making the dietary reference intakes - which is what is used to establish the Daily Value (DV) of micronutrients in food:

http://www.iom.edu/reports/2006/dietary-reference-intakes-essential-guide-nutrient-requirements.aspx

Milk linked to acne; because of IGF-1. Correlation here: http://europepmc.org/abstract/MED/10524386 . Study done on trigger of IGF-1 actually showed casein as culprit: http://www.nature.com/ejcn/journal/v63/n9/abs/ejcn200934a.html, and further refined to methionine here: http://www.ncbi.nlm.nih.gov/pubmed/15924568 -- however, simplification! glycine prevents IGF-1 increases due to methionine: http://www.fasebj.org/cgi/content/meeting_abstract/25/1_MeetingAbstracts/528.2 and more info here: http://www.oasisofhope.com/media/pdf/met_vegan.pdf . Also, glycine has significant use to everyone else - here's a good summary: http://valtsus.blogspot.com/2013/12/glycine.html --- some of this indicates glycine and cysteine may be important supplements for diabetics as it increases insulin sensitivity, at least in non-diabetics. This is very useful for pre-diabetics, in my opinion. Certainly lacking studies specifically on diabetics, the information indicates glycine may be of great use. I've added about 4g daily of glycine to the diet, although later I will be using hydrolized gelatin.

331 grams of maseca nixtamasa. (It's nixtamalized. This has lots of benefits. For basic information see http://en.wikipedia.org/wiki/Nixtamalization, you can find lots of more specific studies here: http://www.ncbi.nlm.nih.gov/pubmed/?term=nixtamalization ) Also, nixtamalized masa has been used as a primary macronutrient since the Azteks with no obvious problems, it has a low glycemic load for a carb source ( http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5690/2 ) and has a good nutrient profile even unenriched (http://ndb.nal.usda.gov/ndb/foods/show/6369?fg=&man=&lfacet=&count=&max=25&sort=&qlookup=masa&offset=&format=Full&new=&measureby=)

66 grams of vanilla whey protein concentrate. (Casein linked to IGF-1, etc, this is bad, and it causes acne, and I have problems with acne. More information on this later. )

14 grams of chia seeds. Lots of hype, here's some real info: http://www.nutrition.org/asn-blog/2012/03/the-real-scoop-on-chia-seeds/ -- short version, things loook good for chia seeds. Why did I include them? They're a good fiber source, and flax meal is really gritty and unpleasant.... 53ml Olive Oil - excellent source of fats, good omega3/omega6 ratio, healthy. Also been used as a fat source for thousands of years with no obvious problems. http://nutritiondata.self.com/facts/fats-and-oils/509/2 ( http://en.wikipedia.org/wiki/Ratio_of_fatty_acids_in_different_foods - My recipe has 11.23g of Omega 6 and 3.74g of Omega 3, providing a ratio of 3.74:0.9350, which is fairly close to 4:1 )

28g bakers unsweetened cocoa powder (solid stuff has fats I don't want): http://circ.ahajournals.org/content/119/10/1433.full -- health benefits include improvements concerning insulin and blood platelets. It may also have an effect on preventing age-related kidney decline (among other things). Also, I just absolutely love chocolate, and it is involved in protecting from and regulating the stress caused by common neurotransmitters, such as seretonin and acetylcholine.

4g table salt - fluid regulation, cell, we actually need some sodium. This provides about 1.163g of sodium (Total recipe provides if 1.297g of sodium with 3g of salt, which lets me have some sodas without going over on daily sodium! yay.) Lots of IOM data on this.

2g salt substitute (potassium chloride) - primarily filling in a hole in potassium; potassium citrate would probably be more appropriate but didn't find a local source.

2xCholine and Inositol 500mg (250mg/250mg). Choline is a precursor for acetylcholine, one of the primary neurotransmitters. I'm not too concerned with inositol, though there's lots of studys saying it's great... but check out this list of side effects for not having enough acetylcholine: http://en.wikipedia.org/wiki/Anticholinergic_syndrome#Side_effects -- while correlation is not causation, I experienced a number of these and no longer do.

1x daily multivitamin - because it fills in the holes my recipe misses, and at least I'm getting everything.

2xVitamin K-2, 100mg: http://www.hsph.harvard.edu/nutritionsource/vitamin-k/ - blood clotting, bone density, lots of important stuff. Yes, must have.

1xVitamin D3, 5000 IU (100% DV): Yes, we humans still need vitamin D, and I don't get enough sunlight anyway. You can get to toxic levels of vitamin D by taking about 50,000 IU of it per day for several months.

Nutrition Facts

Amount Per Day
53% Carb, 17% Protein, 30% Fat
Calories2029
% Daily Values*
113%
Total Carbohydrate283g
152%
Dietary Fiber 43g
110%
Protein93g
109%
Total Fat71g
Saturated Fat12g
Monounsaturated Fat41g
Polyunsaturated Fat14g
138%
Omega-3 Fatty Acids3g
1702%
Omega-6 Fatty Acids11g
Cholesterol7mg
Calcium
108%
Vitamin A
118%
Chloride
149%
Vitamin B6
299%
Chromium
100%
Vitamin B12
297%
Copper
305%
Vitamin C
104%
Iodine
100%
Vitamin D
900%
Iron
391%
Vitamin E
196%
Magnesium
165%
Vitamin K
217%
Manganese
343%
Thiamin
219%
Molybdenum
100%
Riboflavin
234%
Phosphorus
251%
Niacin
174%
Potassium
101%
Folate
157%
Selenium
228%
Pantothenic Acid
266%
Sodium
112%
Biotin
100%
Sulfur
172%
Choline
116%
Zinc
205%
 
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 2000 calories (fixed fiber, potassium, and ω-6 & ω-3 PUFA requirements)Change

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