Plant Based Diet Thread

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CKinnard
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Re: Plant Based Diet Thread

Postby CKinnard » Tue May 15, 2018 12:36 pm

march83 wrote:I've recently discovered the pomodoro technique. I allocate 20 minute blocks of work, followed by a rest period. Since taking it up, I get through surprisingly few 20 minute blocks of work each day, but my productivity is up. I've always known that inefficiencies were pretty high in my type of office work, but I'd never bothered to quantify it. Now I have, I'm amazed by how distracted I get.

Anyway, by putting a number on what is an acceptable level of productivity it's much easier to get to the end of the day and go home happy that I did enough, what I could, etc. Makes it easier to leave the work at the door when I leave. Then there's the additional skills to focus and ignore distraction.


Yeah I've done similar through the past, using blocks of time from 15 to 30 mins.
With the advent of computers for monitoring human productivity, there has been a drive to get more blood out of the stone of office and manual workers. I've seen mining companies and hospitals mess with 12 hour shifts.

I've heard that some administrative sectors have time productivity levels as low as 40%.
And when you see half a dozen guys standing around holes on the side of the road, you wonder whether 40% is generous.
In my work if I don't have a person in front of me, there's no income!
And small to medium retail is interesting in that 20-40% of annual revenue occurs in 17% of the year (november/december).

I think there's a statistical average output for sub categories of work and IQ. Trying to elevate average outputs beyond these results in longer term compromises generally invisible to low EQ bean counters and hypomanic profit-centric managers and business owners.

In addition, over the last 50 years there's been a significant erosion of healthy lifestyle choices, and all things that stem from those - intellectual and physical stamina, concentration span, self restraint, etc. Add to that diversity of culture, ethics, values, and economic and financial insecurities....and chronic stress takes a courageous and insightful mindset to evade!

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Re: Plant Based Diet Thread

Postby Nobody » Sun May 20, 2018 8:46 am

Promo for beans, nuts & seeds below. All usually useful. I've tried kidney and chickpeas before, but found them moreish and higher in net calorie density than their raw numbers suggest. Consequently they add weight for me. I also found them harder to digest. These days I eat about 200g of peas instead. I haven't tried lentils, so I may give them a go some time in the future.

I keep nuts & seeds down to what I need for nutritional requirements. The ideal omega 6 to 3 ratio is 1:1 for the conversion of ALA to essential EPA & DHA. Due to practical considerations of getting enough omega 6 LA, the ideal for a normal diet is therefore considered to be 2:1. Nuts generally are high in omega 6. Even walnuts (the lowest) is 4:1. So unless you are going to eat a lot of linseed to compensate, or take direct sources of DHA, lots of nuts may not be a good idea for keeping a low omega 6 to 3 ratio and therefore a higher omega 3 index (essential for brain and retina). Greger who is in this video takes and recommends direct sources of EPA & DHA. (There is more on omega 3 index in previous posts over the last 3 months).


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mikesbytes
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Re: Plant Based Diet Thread

Postby mikesbytes » Sun May 20, 2018 9:26 am

Recently I've been buying tins off various beans and using them to make Mexican style wraps. Quick, easy and inexpensive
If the R-1 rule is broken, what happens to N+1?

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Re: Plant Based Diet Thread

Postby CKinnard » Sun May 20, 2018 8:18 pm

I used to rely more so on canned beans, but now I buy beans dry bulk for an average $5/kg, soak overnight, and boil for 30 minutes.....then freeze them to use as required in dishes.

As the weather has been cooling, lunch recently has featured a cup of frozen beans, 3-5 cups of home frozen vege, and 1-2 cups of potato mash from last night's dinner....all into a 2 liter container to be microwave heated for lunch. I used to avoid frozen vege, but it is a very effective way to cut food waste.

On another note, I had a patient (early 50s alpha male electrician) this week with tennis elbow due to repetitive strain wiring and cable stripping dozens of new townhouses. He's an ex professional rugby league player and still keeps himself fit. Anyway, I said his arms should be pretty resistant to tennis elbow with his workout regimen and long history as an electrician. I then asked have you changed anything else about your lifestyle leading up to the onset of pain? He couldn't think of anything. Then I asked about hydration and diet, and specifically mentioned the importance of vegetables and salads for tissue healing..... bingo his eyes lit up, and that was all I needed to say. He said he got a bit of stress head a month ago and he started eating mostly frozen meals from the supermarket, whereas he usually home cooks balanced meals with lots of vege. A little manual therapy on his elbow and he was off home grateful he had an apparently quick and easy solution. He came back 5 days later and the pain was gone by all objective measures, though he also had a day off work and had used ice and heat as instructed.

Now compare and contrast him with my local supermarket check out chick who I have been chatting with for 5 years. She's a cheery rotund 40 something with a BMI to match, and sedentary as hell. She's also had tennis elbow for 5 mths now, and has been wearing a forearm brace all that time, though never seen me professionally. She has been in a world of hurt, and started to get frozen shoulder in the other arm. She finally got a cortisone shot into the elbow 4 days ago and has no pain at work. I've seen this before. As soon as there's no pain, they are back to overusing the forearm and wrist again (and eating the usual crap), and when the local anesthetic portion of the injection wears off 3-5 days later, the pain is back with a vengeance. As usual, all lifestyle inputs are critical to avoid and heal these chronic conditions. But some just are not ready to change their wayward habits, and prefer to keep dancing with the devil.

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Re: Plant Based Diet Thread

Postby CKinnard » Tue May 22, 2018 7:01 pm

Saw a 50s something client this arvo on the way home from work.
To cut a long story short, she's had very red flag symptoms over the last 2-3 mths, and been to see everyone under the sun.
I have been at her for years to lose weight on a clean diet.
Her most trusted GP finally recommended a compounding pharmacist who prescribes intricate formulae to get people better. The clinic also has a nutritionist. Anyway, my friend showed me all the stuff she was recommended, and bought..... over $700 worth!!! I was floored.

After the GP sent her to the pharmacist, the GP then recommends a different diet (FODMAPS) to the pharmacist, even though there is no confirmation of IBS.

My friend phones up this arvo after a couple of weeks doing the pharmacist thing, then ending up baffled as to whether to follow the GP or pharmacist's advice. I have a laugh and say well I would tell you something different again and then you'd be worse off. Anyway, she wanted to see me so off I trundle. She's heard my spiel about TNH before, so I launch into a critique of the pharmacist's and GP's nutritional paradigms - how it is impossible to change one thing in the body with a drug or supplement (other systems are effected including regulatory feedback), how changing small things is less important than changing big things (like total Calories, and their quality). To cut a long story short, she saw the sense of what I was recommending, which is VLCD of legumes and vege as soup for 7 days....no other Calories, followed by a Blue Zones diet (she's not ready to do PBWF SOS).

She has to see the first week as a medical treatment, not food for hedonic pleasure. This is the readiest I've seen her in the 15 years I've recommended she go this path. So I hope she follows through. I am so sure it will largely resolve the issues she has paid 10s of 1000s for passive treatment of over that time.

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Re: Plant Based Diet Thread

Postby mikesbytes » Tue May 22, 2018 9:44 pm

What's the Blue Zones diet?
If the R-1 rule is broken, what happens to N+1?

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CKinnard
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Re: Plant Based Diet Thread

Postby CKinnard » Wed May 23, 2018 10:02 am

mikesbytes wrote:What's the Blue Zones diet?


"a Blue Zones diet"

Mostly WFPB, but discretion for animal bits up to 300g a week.
And I meant to say the legume and vege VLCD phase will draw out as much as 8 weeks (not 1 week), the goal being to relatively rest her gut and lose visceral fat.

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Re: Plant Based Diet Thread

Postby mikesbytes » Wed May 23, 2018 1:40 pm

Thanks CK, does it also include dairy? or is that part of the 300gms?
If the R-1 rule is broken, what happens to N+1?

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Re: Plant Based Diet Thread

Postby CKinnard » Wed May 23, 2018 8:22 pm

mikesbytes wrote:Thanks CK, does it also include dairy? or is that part of the 300gms?


preferably not dairy or eggs, though people are not robots, and you have to meet them half way. If I had an excess of clients in this field, I'd flick the half committed to someone else.

The idea is to give the body relative rest.
I'd prefer she goes on 4 weeks of vege broth, or 2nd choice vege soup, 3rd choice legume and vege soup.
She is just not psychologically ready to withdraw from the world with a near fast, and give her mind and body time to recreate, despite signs of life threatening CNS pathology (most likely TIAs).

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