Thursday, January 7, 2021

Healthy Lifestyle 2020

 Diet


Breakfast 6-7 days a week: Alternating days:

A. Oatmeal, barley, non-fat Lactaid milk, blueberries, strawberries

B. Hard-boiled egg, avocado, red pepper, tomato, unslated nut, olive oil

Lunch - Varies

Favorites include SAFFRON ROAD Chicken Enchiladas Poblano, Enchiladas Al Chipotle With Black Beans & Rice, and Chicken Pad Thai With Rice Noodle; FRONTERA Chicken Fajita Bowl; Smoked salmon, avocado, cream cheese, tomato or red pepper on whole wheat, *Boston Market or Trader Joe's chicken pot pie; *Scott & Jon's Shrimp Jambalaya Frozen Rice Bowl

* Haven't had since lockdown.

Dinner - Almost every night

An olive oil based saute with all of the following:

 Vegetables: Onion, Broccoli, Orange or yellow pepper, Baby carrots, Mushrooms.

 Legumes: Green beans or Peas; and Black beans, Chickpeas( Garbanzo beans), or Black-eyed peas.

 Protein: Usually seafood: Most often Pollack, Shrimp, Calamari, or Clams. Also Scallops, Salmon, Mussels, Whitefish. Once in a while: Chicken.

and sometimes:

  Grain - Brown rice or Whole wheat pasta.

  Red sauce, Chili powder

Desserts -  Only after dinner most days

 Pie, Cookies (chocolate chip, fig newtons).

Snacks - 2-3 most days

 Dark chocolate - try to have every day; Salt free pretzels or Salt free corn chips often with Cheese; Pirates booty, Low carb protein bars. Peanut butter crackers. Salt free nuts. Cheez-its.

Beverages

 Every day - lots of water and white tea.

 4-5 days a week - glass of red wine (usually Cabernet).

 1-2 days a week - bottle of beer  (usually Dos Equis Amber).

 Sports days - Gatorade Zero.



Exercise

Pre-Lockdown

Soccer 3 times a week 

March 15 - June 30

Long walks, little bit of running 2-3 times a week

July - September

Soccer 3 times a week, kayaking 1-2 times a week, little bit of bike riding

October-December

Soccer once a week, little bit of exercise 2-3 times a week



Supplements

  Every day

Aspirin

soCardiologists: risk of internal bleeding outweighs cardiovascular benefits unless person is at heightened risk, but this ignores aspirins benefits vs cancer and other medical problems"

Co-enzyme Q-10


I began taking Co-enzyme Q10 to fight potential muscle pain from the statin I take, but have discovered substantial offered additional benefits (see http://healthnewsreport.blogspot.com/2015/06/health-benefits-of-coenzyme-q10.html).

NAD3 

Boosting NAD+ levels brings an array of health benefits like better focus and memory, better sleep, more energy, and a faster metabolism, as well as anti aging & greater longevity. See https://healthnewsreport.blogspot.com/2020/11/chronic-inflammation-causes-reduction.html

(see http://healthnewsreport.blogspot.com/2016/10/nicotinamide-riboside-supplemeny-safely.html

Pterostilbene

  • Pterostilbene has been shown to minimize oxidative stress on cells, combat free radicals, and have anti-inflammatory effects. Similar to an improved version of Resveratrol, this compound has been shown to keep DNA in good repair, preventing DNA damage and promoting longevity!
  • PROMOTE HEALTHY BLOOD SUGAR LEVELS - Pterostilbene supplementation may promote normal glucose and triglyceride levels. It is associated with upregulation of PPAR expression, and may be effective for facilitating healthy blood sugar.

  • Ultra Omega-3 500 EPA/250 DHA 

    • A new study published in Mayo Clinic Proceedings provides the most comprehensive analysis of the role of omega-3 dosage on cardiovascular prevention to date. The meta-analysis, which is an in-depth review of 40 clinical trials, provides authoritative evidence for consuming more EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) omega-3 fats.

    The research concludes that EPA and DHA omega-3 intake is associated with reduced risk of coronary heart disease (CHD) events, the cause of 7.4 million deaths globally each year, and reduced risk of myocardial infarction (heart attack), including fatal heart attack.

    Specifically, the study found that EPA+DHA supplementation is associated with a statistically significant reduced risk of:

    • Fatal myocardial infarction (35 percent)
    • Myocardial infarction (13 percent)
    • CHD events (10 percent)
    • CHD mortality (9 percent)

    Vitamin B-12


    Zinc


    3 to 4 times a week


    Choline


    Choline supplementation may help combat Alzheimer's disease

    Dietary guidelines advisory committee reinforces need for increased choline intake


    Glucosamine


    Lutein is a carotenoid with reported anti-inflammatory properties. A large body of evidence shows that lutein has several beneficial effects, especially on eye health. In particular, lutein is known to improve or even prevent age-related macular disease which is the leading cause of blindness and vision impairment.

  • Quercetin with Bromelain

  • Quercetin is most commonly taken by mouth to treat conditions of the heart and blood vessels and prevent cancer. It is also used for arthritis, bladder infections, and diabetes. But there is limited scientific evidence to support these uses. 
    Quercetin has antioxidant and anti-inflammatory effects which might help reduce inflammation, kill cancer cells, control blood sugar, and help prevent heart disease.

    • AMPK

    Vitamin D3
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