Combined net worth: | $3.7M | |
---|---|---|
Combined brokerage balance: | $2.14M | $317,587 (mine) + $1.82M (Erik) |
Combined retirement balance: | $195k | $116,300 (mine) + $78,700Erik). We're behind on funding our 401ks. I finally convinced Erik to take advantage of his employer match program two years ago. He was concerned about the ease of withdrawing funds since we plan on living outside of the US when we retire. |
Joint checking account balance: | $111k | We have a lot of cash on hand right now because we need to prepay income taxes, and will be furnishing our place. |
Equity: | $1.42M | We put 40% down on a 2 bedroom/2.5 bath condo (<1,200 ft2) in a new construction last summer. Our down payment came from the sale of some of Erik's RSUs. |
Mortgage: | $1.61M | For our financial situation, an interest-only mortgage made sense. We have a 2.35% APR 7/1 ARM since we don't intend to stay in NYC longterm. Our plan is to pay off the remaining mortgage in full after five years and either sell the condo or hold onto it as rental property. |
Combined credit card debt: | $0 | We pay off our credit cards in full every month. We put between $6k - 20k on our cards every month in a typical year. He's also the authorized user on my credit cards; I added him to my accounts about six years ago to help him build his credit file since we knew we'd eventually buy a place together. |
Combined student loan debt: | $0 | I finished paying my student loans two years ago. Erik received free tuition as an EU resident but had some cost-of-living loans which he's paid off. |
Mine | Erik | |
---|---|---|
Base | $131,250 | $268,750 |
Bonus | ~$13,125 | ~$80,625 |
Vested RSUs | $121,500 | $835,500 |
Total Compensation | $265,875 | $1.18M |
Deductions | Mine | Erik |
---|---|---|
Retirement | 15% of paycheck to Roth 401k | 7% of paycheck to 401k |
M/D/V | under Erik's employer; my employer also provides free M/D/V but we would have different providers | covered by his employer + $~250 for mine |
Life insurance and AD&D | covered by my employer | covered by his employer |
Short & long term disability | covered by my employer | covered by his employer |
Net monthly take home | $7,000 | $10,00 |
Day 1: Monday | Total: $111.848:00am - First day back from holiday break for both Erik and me. He's still snoozing so I turn on the bedroom TV to see if our dog is still sleeping too. We adopted a senior dog, Fields, over the summer and quickly became one of those dog owners that installed cameras everywhere so we can watch him anytime, anywhere. Fields is still asleep so I check my work accounts and respond to anything urgent.
Day 2: Tuesday | Total: $199.418:30am - We're both really tired. I want to lay in bed a little longer but Erik has a call at 10am and we need coffee. Since his pants are on first, I convince him to take the dog outside so I can get ready. He agrees. I put on sweats and prepare Fields' breakfast.
Day 3: Wednesday | Total: $290.448:00am - The alarm goes off and I yell at Siri to stop. I roll back over and snuggle Erik. The run isn't happening.
Day 4: Thursday | Total: $112.138:00am - Same routine as the days before: get dressed, take Fields out, give him breakfast, and head out for our family walk.
Day 5: Friday | Total: $245.568:00am - Same morning routine as yesterday.
Day 6: Saturday | Total: $375.249:00am - It's a late start to the morning. After feeding Fields, we walk to pick up breakfast. We get our usual coffee order, a bagel with smoked salmon and a chocolate croissant. $34.12
Day 7: Sunday | Total: $134.579:00am - Another late start to the morning. We do our morning routine with Fields and walk to get breakfast. This time, we head back to the cafe that found Erik's credit card. We get our coffees along with the herb omelette baguette with bacon. $27.56
Food & Drink | $1,000.57 |
---|---|
Fun & Entertainment | $0.00 |
Home & Health | $125.85 |
Clothes & Beauty | $223.42 |
Transport | $0.00 |
Other | $119.35 |
GRAND TOTAL | $1,469.19 |
If you came here looking for me to give you a strict YES or NO when it comes to whether or not you should consume dairy with acne, you will be disappointed. submitted by tjp5036 to acne [link] [comments] On the other hand, if you came here looking to educate yourself on the relationship between dairy and acne so that YOU can make an educated decision on whether or not consuming dairy is right for YOU, then this post is for you. Right now you might be asking yourself questions like...
I will answer ALL of these questions (and more) in this post. First off, it’s important to keep in mind that selling milk and other dairy products is a business. And we’re not talking small peanuts like selling lemonade at a yard sale. We’re talking BIG business… big to the tune of $38.1 billion in 20171! Remember the “Got Milk?” advertisements on TV where bigtime celebrities would be on display with their milk mustaches? This was advertising from the Milk Processor Education Program (MilkPEP), which is an advertising arm for the dairy industry. "Got Milk?" was a large advertising campaign in the late 90's and early 2000's that encouraged the consumption of milk2. In fact… right on the MilkPEP website it states, “The Milk Processor Education Program (MilkPEP), Washington, D.C., is funded by the nation’s milk companies, and dedicated to educating consumers and increasing consumption of fluid milk.” It says it right there in black and white… their goal is to increase the consumption of fluid milk and that they are funded by milk companies. Of course the dairy industry has an interest in you consuming milk and other dairy products… otherwise they wouldn’t be in business! Whether or not consuming their dairy products comes at the expense of your health (or acne) is largely irrelevant to them. Now… let me be perfectly clear: I am NOT saying that you should avoid dairy altogether. I simply want you to be aware that the prime motivation of the dairy industry and other dairy lobbyists is to make their wallets fatter, not to make you healthy. With that said, I personally consume some dairy products in moderation… but they’re not the conventional dairy products you might find at your local supermarket. Back in the day, yes, I guzzled milk like it was going out of style. I might as well had been drinking it through a beer bong. It was simply a part of life as I was growing up (there was ALWAYS a gallon of 2% milk in the refrigerator). By the way, my favorite was chocolate milk. I’d mix about a cup of milk and a cup of Hershey’s chocolate syrup. 50/50 ratio baby. YUM! We’ll dig into all of this and more in this post. But for now… let’s start with the basics. What is dairy?What the hell is dairy, anyway?In short, it’s any product with milk or milk products in it. Food groups include (but are not limited to)3:
Pretty much anything yummy, right? Luckily you won’t have to deprive yourself of all these foods if you don’t want to (but in some cases it might be necessary - more on this below). If you are actively trying to avoid dairy altogether, you have to be careful both when you are eating out and when you are consuming packaged foods. In these scenarios dairy can make its way into your mouth like a ninja in stealth mode. For example, here's a box of popular brand name snack food bars: Packaged foods very often contain added dairy. A closer look at the ingredients of the "Caramel Almond & Sea Salt" bars reveals that these bars contain dairy: The only real way to know if the food you are eating contains dairy is to read the ingredient label! Something as seemingly innocent as a can of tomato soup may contain dairy. The solution? Read the ingredient labels of the food you are buying and eating! The clues are to look for any mention of milk, milk powder, cheese, etc. in the ingredient list. Oftentimes food manufacturers will list milk under the "Allergen Information" section like you see above. Investigate “creamy” food items in greater detail. Typically dairy is used to make foods creamier or “fluffier.” For example, packaged mashed potatoes likely contain dairy. It’s also a good idea to exercise caution when eating out at restaurants. For example, if you order scrambled eggs for breakfast, there’s a pretty good chance dairy will be added to make the eggs “fluffier.” Also, some restaurants cook with butter (which is better than vegetable oil, but still an issue if you are trying to avoid dairy). The solution? Communicate with your waiter! If you want to keep it simple, just tell them you have a dairy allergy and leave it at that. Then they will BE SURE not to use dairy (they wouldn't want a lawsuit on their hands). You don’t have to be neurotic about it, but if you are serious about eliminating or at least cutting down on your dairy intake, these are all things to keep in mind. The purpose of milk & dairyBefore we dive into the nitty-gritty of how dairy potentially triggers acne, we need to set some context.My daughter was born back in February 2018 and her primary food source since she was born has been breast milk from her mother. We just recently started introducing real foods into her diet, but for the first 6 months or so she was essentially on breast milk alone. Babies grow EXTREMELY fast. In fact, they double their weight by 6 months and triple their weight by 12 months4. Think about if you and I doubled or tripled our weight in a year’s time. We’d be HUGE! But this is normal for a baby. And breast milk contains almost all of the essential vitamins and nutrients that a baby needs to grow FAST. This concept is no different for a calf (which is a baby cow). Calves grow EXTREMELY fast… much faster than human babies. In fact, they grow about two pounds per day5! So the milk the calf drinks from its mother serves one purpose and one purpose alone: To make the calf grow fast as hell. Somewhere along the way in human history someone thought it would be a good idea to drink this liquid gold coming out of a cow. So milking cows for human consumption was born. But there’s a few issues with drinking milk from a cow:
We’ll dig into each of these issues in a bit more detail later in this post. But first, we need to understand what milk is even made of in the first place. The constituents of milk (wtf is it even made of?)At the end of the day milk is basically just water with some other stuff mixed in with it. For example, take a gander at Figure 1 below6: Figure 1 - The composition of raw milk. These numbers will vary from cow to cow depending on their diet, lifestyle, etc. But for the purposes of this post this breakdown is fairly accurate. As you can see almost 90% of milk is just pure water. The rest (the milk solids) is a fairly balanced ratio of carbs, protein, and fat:
There are also a fairly significant amount of minerals and trace minerals in milk6:
On the surface it looks like milk is pretty healthy. So why worry about it? How dairy potentially triggers acneBear with me here… things are going to get a little nerdy as we dig into the science.Most (although not all) scientific studies agree that dairy and other milk products can irritate or even cause acne. This is why I use the term potentially. For example, a meta-analysis from 2018 found "a positive relationship between dairy, total milk, whole milk, low-fat and skim milk consumption and acne occurrence.” Funny enough they didn’t find any association between yogurt / cheese and the development of acne7. Other studies seem to link the consumption of low fat / skim milk (but not whole milk) to the development of acne8 9. Finally, another study concluded that any dairy (such as milk, yogurt, and cheese) was associated with an increased risk of developing acne10. The question is how? How does dairy and other milk products lead to the development of acne? This is where the research gets even murkier. However, two mechanisms lay at the forefront:
Hormones Milk naturally contains anabolic steroids, growth hormones, and other growth factors11. These constituents are there to help the baby cow grow FAST as mentioned above. However, these hormones have been shown to potentially aggravate acne12. To make matters worse, some cows are injected with synthetic hormones such as bovine growth hormone (sometimes referred to as rbST) to help them yield more dairy. These synthetic hormones are passed along to you when you drink milk from that cow (which may further aggravate acne). Carbohydrate Content Acne itself is sometimes considered a disease of western civilization. The United States typically follows what is known as the Standard American Diet (SAD) or “Western Diet” as it is sometimes called. The SAD diet truly is a sad diet because the rates of obesity, diabetes, and other diseases (like acne) have skyrocketed over the past few decades (mainly attributed to this diet). For example, one study took a look at the prevalence of acne is two non westernized societies: The Kitavan Islanders of Papua New Guinea and the Ache hunter-gatherers of Paraguay. After examining over 1300 people in these societies they found no cases of active acne13. None. Nil. Zero. WHAT!? That’s right… If you read my post on how some people have clear skin while eating donuts and ice cream all day long, you’ll understand why this is. It’s epigenetics. But without going down the rabbit hole of epigenetics, let’s look at one of the main potential triggers in the SAD diet that is absent in other diets: the consumption of copious amounts of high glycemic carbohydrates. The glycemic index is a measure of how fast your body processes different carbohydrate foods. The higher the number on the glycemic index, the faster your body processes the carbohydrate (and the worse it is for your acne)14. Dairy itself contains lactose, which is milk sugar (a carbohydrate). Although milk isn’t super high on the glycemic index, some studies suggest that the carbohydrates found in dairy affect serum insulin and insulin-like growth factor-1 (IGF-1). Both insulin and IGF-1 promote “increased production of available androgens and the subsequent development of acne11.” Although the carbohydrates in dairy itself may or may not be fully responsible for the development of your acne, when you combine it with the consumption of lots of other high glycemic carbs in the SAD diet (such as sugar) you have a recipe for acne disaster. So what can we take away from all of this nerdy research? The science is clear:
And finally, any derm that tells you there is no relationship between dairy and acne simply isn’t keeping up with the latest research (and you should probably fire them). Now that you understand the relationship between dairy and acne, as well as a few potential mechanisms by which dairy may trigger acne, let’s look at one final issue before digging into the solutions. Are you drinking mutant milk?As human beings we like to fuck with mother nature. So what do we do? We shoot dairy cattle up with extra hormones and stuff them full of crummy food for one reason and one reason alone: the almighty dollar.Dairy cattle given this junk produce more milk, plain and simple. More milk means more dollars for the dairy producers. But just because these dairy cows produce more milk doesn’t mean that milk is good for you. Last time I checked cows like to eat grass. They don’t eat corn, soy, and other genetically modified food items. In fact, how could a cow even shuck corn without human help? They don’t have 10 digits on their hands like we do. They have hooves. Mutant milk is a recipe for acne disaster. This is primarily due to the crummy food the cow eats and the added hormones it is given. All of this is passed along to you when you drink its milk. And remember above when we said hormones from milk = acne. So more hormones = more acne. To help you better understand the quality of the milk you are drinking, here’s a little “milk vocabulary” for ya... Pasteurized milk Milk that has been subjected to a process of partial sterilization, especially one involving heat treatment or irradiation. This process kills any potentially harmful bacteria and improves the shelf life of milk. During pasteurization raw milk is heated to about 161 degF. Ultra pasteurization heats milk to 280 degF. Homogenized milk Milk subjected to extreme pressure in which the fat droplets are emulsified and the cream does not separate. This process improves appearance and taste. Fermented milk Milk that has undergone the process of fermentation. The most common example of fermented milk is yogurt. Fermented milk may be beneficial for those with lactose intolerance because the beneficial bacteria eat some or all of the lactose. The bacteria found in fermented milk are also beneficial to your gut microbiome. Lactose A sugar present in milk. An enzyme called lactase is required to properly digest lactose. The majority of people lose their ability to generate lactase after age 4 when they would normally be weaned off of breast milk. This results in lactose intolerance. However, a percentage of the population is still able to produce lactase into adulthood (and thus have no lactose intolerance). Whole milk Milk in which the fat has not been removed. Skimmed (or partially skimmed) milk Milk in which some or all of the fat has been removed. This is what’s commonly known has 2% or skim milk. Raw milk Milk that has not been pasteurized or homogenized. Grass fed milk Milk that comes from cows fed their natural diet (grass). Organic milk Milk from cows that were not shot up with antibiotics or added hormones. Organic does not necessarily mean the cow lives a natural lifestyle. Now… I want to make one thing perfectly clear: I am not advocating for the consumption of raw milk! And honestly… the science doesn’t support it. I slogged through the research for hours trying to find evidence that supports some of the many claims about the benefits of raw milk:
Boys and girls, I’m all for eating natural, whole foods… so I WANT to believe these claims. But the truth is, there just ain’t science to support it. Just about the only one that would hold any weight in a court of law is the claim that raw milk protects against allergies and asthma15. There is also some limited evidence that the nutrients found in pasteurized milk may be slightly less than raw milk16. If you want to dig deeper into this topic, there are other excellent evidence-based article that gets into the nitty gritty. I’m not gonna do it in this post. For now, let’s get back to the topic at hand: dairy and ACNE. What does all of this mean for you as an acne sufferer? The point I’m trying to make here is that not all milk is created equal, folks. Whole milk from healthy, organic, grass-fed cows given no extra hormones is light years ahead of mutant skim milk from a cow fed corn, soy, shot up with extra hormones / antibiotics, and kept in a tiny space with no room to graze. Fat is not the enemy that so many believe it to be. If you are going to drink milk, I definitely recommend choosing whole over skimmed or partially skimmed. Does pasteurization / homogenization make a difference? I’ll let you make that decision for yourself. Personally, I’m not drinking any raw milk unless I have visited the farm that it’s coming from and verified the whole milking process is clean as a whistle. Plenty of people drink raw milk with no side effects though. Should you avoid dairy completely?Now that you just received a Harvard education on the link between dairy and acne, let’s get into the solutions. How can you take action on what you just learned to finally get rid of your doggone acne? Option 1: The “chuck dairy out the window” plan The most accurate and fastest way to tell if dairy is the trigger for your acne is to simply eliminate it from your diet for 30 days. Cut it all out, even the “hidden” dairy you might find in packaged foods. Exercise caution when eating out at restaurants. Tell your waiter or waitress that you have a dairy allergy if you’re afraid to tell them why you aren’t eating dairy. After 30 days… hell, even after a week… you should be able to tell whether dairy is a trigger for your acne. Is the battlefield on your face clearing up? If so, good! You just discovered one, if not THE trigger for your acne. KEEP AVOIDING DAIRY! If you want, you can slowly re-introduce dairy back into your diet after 30 days just to 100% confirm it’s an acne trigger for you. People have different "thresholds" for how much dairy they can tolerate. If your face isn’t clearing up, or if it only got a little bit better, don’t worry. It just means there is something else triggering your acne. Getting rid of acne is like solving a puzzle. It might take some time to find the right pieces, but when you do, you will achieve clear skin. Do not lose hope. Some people with acne simply don’t respond to eliminating dairy. It’s not the missing puzzle piece for them. THAT’S OKAY. You have this website (and others like Clear Skin Forever) to continue looking for other things you can do. Option 2: The “ditch the mutant milk” plan I know there are a handful of you who aren’t ready to completely eliminate dairy from your life. You admit that you’re stubborn as a mule, and you want another option. So for you we have the “ditch the mutant milk” plan. How does this work, exactly? If you’re currently eating mutant dairy, you want to switch over to consuming full fat dairy that comes from a healthy grass-fed cow and isn’t shot up with hormones and antibiotics. You could even go raw if that’s your thing (but again, don’t come a knockin’ on my door if you get sick). Here are a handful of strategies to ditch the mutant dairy you are currently consuming:
Caution: Soy milk may not necessarily be a healthy alternative. Soy milk lies in a bit of a gray area. I recommend avoiding it for several reasons:
Although the science is conflicting (there may be some health benefits), there’s enough evidence out there to persuade me to avoid soy milk like the plague (especially because I’m a dude). I recommend you do the same, but don’t expect me to hold a gun to your head forcing you to do so. If you are going to consume soy, I recommend consuming organic, unsweetened, and preferably fermented as well (fermentation may help to reduce some of the “negative” effects of soy). Other frequently asked dairy and acne questionsBefore we wrap things up, I want to answer some common questions I see from acne sufferers regarding dairy and acne. Can I consume milk chocolate? Ummm… hello! It has the word MILK in the name! Of course it’s going to have dairy in it, dude. If you still want your chocolate fix (hey, I’m a chocolate addict myself) I recommend getting the good stuff:
If you're going to eat chocolate, eat the good stuff! If you're going to eat chocolate, eat the good stuff! One of my favorite snacks to this day is some dark chocolate topped with freshly made almond butter. YUM! Will I miss out on my calcium requirements if I eliminate dairy? That depends. Are you getting calcium from other food sources? Or is dairy your sole source of calcium? Most sources recommend consuming between 1,000 - 1,300 mg/day depending on your gender and age20. Rich sources of calcium outside of the dairy world include:
Will I miss out on growth if I don’t consume dairy? Similar to the last question, it depends. Are you meeting all of your nutritional needs through non-dairy foods? If you are dependent on dairy to meet your nutritional needs, then yes, you could be missing out on growth. When you decide to give up dairy, you have to replace it with something else. You can’t just eliminate it. Eating lots of vegetables (especially leafy greens), nuts & seeds, and wild caught fish (especially salmon) will go a long way to helping you meet your nutritional needs while giving up dairy. Why does my derm say there is no dairy-acne connection? Your derm hasn’t kept up with the latest scientific research, plain and simple. Derms (and most medical professionals in general) receive very little nutrition training in medical school. So unless they go out of their way to study this stuff themselves (most don’t), they are simply unaware. I do think a derm can add value if you find one who is open to the idea of the diet-acne connection. Then you can experiment with your diet under their supervision. Is there a difference between lactose intolerance and being allergic to milk? Yes, the two are completely different. Lactose intolerance is the inability to digest lactose. In order to digest lactose, an enzyme called lactase needs to be present. Many people lose the ability to generate this enzyme after age 4 or so (from an evolutionary perspective this is when we would normally be weaned off of breast milk, which does contain some lactose). However, some adults are able to continue generating lactase into adulthood, which is why they have no issues digesting lactose. A milk allergy is an actual food allergy issue similar to how some people are allergic to peanuts. Typically with a milk allergy it is a protein found in milk that causes the allergic reaction, rather than the lactose itself (which is the milk sugar). ConclusionIf you’ve made it this far, congratulations! You are a true warrior.This was a helluva post to read, and an even tougher one to write. It involved many mornings of me banging my head against the wall trying to figure out exactly what I wanted to say. I hope that it has provided you with some great insights and ideas you can implement on your journey to clear skin. To wrap things up, I want to summarize 10 key takeaways for you:
If you found value in this post, let me know. Similarly, if you thought it sucked, let me know that too. I'm always looking to get better. References1 How Big Is the Milk Industry? - Milk - ProCon.Org. 7 July 2018.2 Durso, Chris. Got Milk? The (Almost) Complete Collection | Foodiggity. 24 Jan. 2011. 3 “Living With a Milk Allergy.” WebMD. 4 Hoecker, Jay L. “Infant Growth: What’s Normal?” Mayo Clinic, 16 Aug. 2017. 5 Ringwall, Kris. “BeefTalk: 2 Pounds of Average Daily Gain Equals Grass Beef.” Drovers, 8 June 2012. 6 “Properties of Milk and Its Components.” AACC International, 1997. 7 M, Aghasi, et al. “Dairy Intake and Acne Development: A Meta-Analysis of Observational Studies. - PubMed - NCBI.” Clinical Nutrition, May 2018. 8 CL, LaRosa, et al. “Consumption of Dairy in Teenagers with and without Acne. - PubMed - NCBI.” Journal of the American Academy of Dermatology, Aug. 2016. 9 CA, Adebamowo, et al. “Milk Consumption and Acne in Teenaged Boys. - PubMed - NCBI.” Journal of the American Academy of Dermatology, May 2008. 10 CR, Juhl, et al. “Dairy Intake and Acne Vulgaris: A Systematic Review and Meta-Analysis of 78,529 Children, Adolescents, and Young Adults. - PubMed - NCBI.” Nutrients, Aug. 2018. 11 FW, Danby. “Nutrition and Acne. - PubMed - NCBI.” Clinics In Dermatology, Nov. 2010. 12 Katta, Rajani, and Samir P. Desai. “Diet and Dermatology: The Role of Dietary Intervention in Skin Disease.” The Journal of Clinical and Aesthetic Dermatology, July 2014. 13 L, Cordain, et al. “Acne Vulgaris: A Disease of Western Civilization. - PubMed - NCBI.” Archives of Dermatology, Dec. 2002. 14 “Glycemic Index for 60+ Foods - Harvard Health.” Harvard Health, Feb. 2015. 15 C, Braun-Fahrländer, and von Mutius E. “Can Farm Milk Consumption Prevent Allergic Diseases? - PubMed - NCBI.” Clinical and Experimental Allergy: Journal of the British Society for Allergy and Clinical Immunology, Jan. 2011. 16 LE, Macdonald, et al. “A Systematic Review and Meta-Analysis of the Effects of Pasteurization on Milk Vitamins, and Evidence for Raw Milk Consumption and Other Health-Rel... - PubMed - NCBI.” Journal of Food Protection, Nov. 2011. 17 S, Jianqin, et al. “Effects of Milk Containing Only A2 Beta Casein versus Milk Containing Both A1 and A2 Beta Casein Proteins on Gastrointestinal Physiology, Symptoms ... - PubMed - NCBI.” Nutrition Journal, Apr. 2016. 18 K, Zaheer, and Humayoun Akhtar M. “An Updated Review of Dietary Isoflavones: Nutrition, Processing, Bioavailability and Impacts on Human Health. - PubMed - NCBI.” Critical Reviews in Food Science and Nutrition, Apr. 2017. 19 CR, D’Adamo, and Sahin A. “Soy Foods and Supplementation: A Review of Commonly Perceived Health Benefits and Risks. - PubMed - NCBI.” Alternative Therapies in Health and Medicine, 2014. 20 “Office of Dietary Supplements - Calcium.” National Institutes of Health, 26 Sept. 2018. |
Questions | Answers |
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What are the "common knowledge" about nutrition you refer to? examples? | The biggest ones are... |
(1) Fat leads to weight gain and an increase in the risk of metabolic syndroms/cardiovascular related diseases and we should have a diet low in total fat, saturated fats. | |
(2) Reducing food down to components (i.e. protein powder is just as good as food with protein in it, vitamin C supplements are as good as oranges, ect.) | |
I have a hard time believing that the 1st point isn't true. Do you mind elaborating on that a bit? Thanks. | I'd recommend you check out "Why we get fat and what to do about it" by Gary Taubes. |
Edited for clarification. | I don't want to answer a question like this without really backing up my argument, and with all the questions it's getting really time consuming, so I apologize for that, but that book should answer your question. |
Why should we listen to you as opposed to someone who already has a degree and possibly actual experience? | Great question. I think you should take what I say, check out my sources, evaluate them and compare them with some others through your own independent research, and come to an educated conclusion as to what I have said is true/believable or a bunch of crap. |
Do you think Americans need to take vitamins? | Nobody "needs" to take vitamins in America. We have plenty of nutritious food available to get all our vitamins. However, some people may benefit from a vitamin if they have a diet lacking in vitamins they won't fix. |
Even vitamin d? My family doctor told me it's hard to find in most foods. | This is true, fish and eggs aren't bad for Vit. D though. The thing about Vitamin D is that we can produce plenty of it just by getting out in the sun and soaking up some UV rays. |
I only eat junk food, and I do not exercise, how am I not overweight? | Genetics and hormonal regulation. I'm guessing it will catch up to you at some point and you'll start gaining weight. |
What do you mean by hormonal regulation exactly? | Primarily, insulin. Insulin drives fat storage by allowing glucose to enter cells, as well as other enzymatic activity relative to fat storage/fat loss. Glucagon is the opposite of insulin, it releases glucose from the cells into the bloodstream to be used for energy. |
Other hormones include leptin (makes you feel full) and ghrelin (makes you hungry). | |
The interactions/prevalence of these hormones will play a significant role in determining how energy is partitioned (what happens to the fat or carbs you eat) and weight gain. | |
How does one have more insulin or glucagon in their system than someone else? Genetics? Specific diet? | As far as insulin and glucagon go, they are indeed based on both of these things, but are likely dictated more by the specific diet. Insulin is released when glucose is released into the blood from food (carbohydrate mostly) that you eat. The amount of insulin released is proportional to the level of glucose you released, so drinking a soda wil release a lot more than a sweet potato since the sugar in soda is digested faster, while the fiber in the sweet potato will slow the release. Genetics likely plays some role in how much insulin you'll secrete too, as everything functions back to the DNA level, and what is DNA but genetics. In addition, over your life your body adapts (or maladapts) to insulin. If you're constantly drinking soda and eating simple carbohydrates, you will eventually resist the insulin, needing more and more for it to have the same effect (this is how type 2 diabetes happens). |
Glucagon is released when blood sugar levels are very low, it functions by releasing glucose from cells into the bloodstream, where it can then can be used for energy. When you're sleeping, or if you're fasting (if you're into that) glucagon levels will be higher than insulin levels, generally speaking. | |
I have a diet that consists mostly of deep fried potatos, frozen processed chicken, chocolate bars and potato chips. What's going to happen to my health? | Metabolic syndrome most likely. Blood pressure and serum cholesterol levels will go up. Obesity and hypertension are not unlikely, as well as type 2 diabetes, and eventually a heart attack at the extreme side of things. |
What should we be eating then old wise one? | Natural foods, generally speaking, that evolution has deemed safe to eat. No artificial/synthetic ingredients, processed foods, added sugars, chemical ingredients/stabilizers ect. |
The history of the human race shows we can survive, and thrive, of many types of diets, from extremely high fat (the inuit) to a vegan diet. All of these diets, however, are free from simple sugars and refined grains, two of the biggest problems. | |
Actually, history doesn't show us much. We're living longer than any time in history. Not that this proves added sugars are great, it just points out the history argument is a silly one. We need actual science, please. | Well we have these things called hospitals now that weren't around 2 million years ago. |
What's a simple sugar as opposed to other sugar? | A simple sugar is a sugar that can't be broken down into other sugars, such as glucose. Complex sugars, any non-simple sugar, are made up of multiple sugars, and can be broken down into there simple counterparts. Lactose (milk sugar) is a complex sugar comprised of the simple sugars glucose and galactose. |
You needed to go to school to learn that? | School didn't teach me this, it was mostly common sense and some well supported research of my own. |
Seriously redditors? OP has some education and has read some books...perhaps you ought to consider seeking your nutritional information elsewhere. Not that I disagree per se, after all, I've read the same books. I've also read the ones that conflict. Still wouldn't be giving out 'expert' advice. | Is there anything I've said you have a problem with, or is it just the fact that I'm a young student? |
EDIT: I still have lots to learn, but I can say with reasonable certainty I have learned enough to give some basic advice on nutrition, to turn a horrible diet into a good one. | |
Sorry, I'm not claiming to know everything, I'm merely claiming I think I have a good idea about the right way to think about the foods we eat, and have seen some of the ways we go wrong. If you look at the state of the health of the Western world, it's pretty grim, so it only follows that there must be some fundamental flaws with the popular nutrition advice we've been receiving. Being young I am yes, less experienced and less knowledgable than many others, but I am also open to looking at things in a different light, not sticking by old theories. I'm really just trying to help some people out, and I like talking about nutrition. | |
Are humans meant to be vegetarians? I'm thinking about going on a vegetarian diet for a while. I've tried a similar diet before and I felt great and energized on it. | I have to say absolutely not. We evolved eating meat, it made our brains bigger and made new amino acids available to our bodies. While it is completely possible to survive and thrive on a vegetarian diet, we aren't made for it, we're simply capable of either. |
I thought it was impossible to thrive because of lack of vitamin b12. or maybe thats vegan. | That is vegan, you can get b12 from eggs and milk. |
Paleo. Yay or nay? | Yay for sure. |
Don't eat processed foods including refined sugar and processed grain | This is something common knowledge has right, I'm more referring to things like fat is unhealthy and we should be eating lots of grains. |
1) Independently neither of these are complete proteins, but their amino acid profiles complement each other. Combining the amino acids of rice and beans gives you all 9 essential amino acids. | |
2) It is just sugar, and unhealthy. It is better than kool-aid though, since it's less processed and won't have the artificial colors, and at least fruit juice comes with some vitamins. | |
3) Hmmmm, canola really is not that great, but I guess in terms of picking only the cheap oils I will reluctantly say canola. Olive, coconut, grapeseed, and avocado, I'll say are healthy (but unfortunately not cheap) | |
4) V8 follows the same reasoning as fruit juice, really just a bunch of sugar with a bonus of vitamins. | |
Can you make the case that animal protein is 'better' in that it is more easily assimilated and probably a good idea for people with physically active jobs / lifestyles? | As far as simply the protein content, the only real case I can make is the density of it, the real argument I see in favor of meat is the whole package, the vitamins/minerals/fat content that come along with it, as well as what it doesn't have-carbohydrates that will evoke an insulin response. In this sense, it will cause you to burn fat (long sustained energy) over carbs (slow, limited energy) which is good for those people which physically active jobs lifestyles seeking sustained energy throughout the day. |
Are you telling me to drink two drinks every day? If so I nominate you for the Nobel Prize. | Haha I'm saying there is evidence to support moderate alcohol consumption promotes general health. For example, red wine contains a potent antioxidant called resvaratrol, a polyphenol found in the skins of grapes (and therefore wine) that protects against cancer and I believe promotes weight loss. |
And I'll gladly take the Nobel Prize, thanks haha! | |
So skim milk is bad?! | Yes, skim milk contains powdered milk to give it back the consistency it lost with the fat. Powdered milk contains oxidized cholesterol, not a good thing. A general rule of thumb, the more you process food the more nutrients you lose, and the more unhealthy side effects (like the oxidizing of cholesterol) occurs. |
A glass of wine or beer may be beneficial to a person's health, but there are studies that really prove it one way or another. Same thing goes for antioxidants. | True, I guess one of the problems is that you can find a study to prove pretty much anything you want. From what I know about the behavior of antioxidants in the body and the studies about them, I choose to believe they are a good thing. |
What misconceptions about nutrition do you think are false and why? | (1) fat, generally speaking, is unhealthy and we should limit it: limited scientific data/weak evidence, strong evidence supporting fat being healthy, in large amounts, including saturated fats. |
(2) we can redue food down to individual components: we like to see the beneficial effects of something in food, like Vitamin C, and throw it into a pill. Food works synergistically, with different compounds helping others out. Reducing our food to the sum of its parts does not add up. | |
(3) Weight loss is governed primarily, and really only, by calories: fat gain/weight gain/weight loss is a well controlled and regulated processes, involving multiple hormones. The type of food we eat, rather than the caloric amounts, is more important in terms of these things. | |
I felt better losing on healthy foods though | I'm guessing as part of your calorie restriction you cut out things like soda and refined grains? |
So that stuff about "good fat" is bull shit? Olive oil, avocados, etc. Not true? Please expand. | It's not really bull shit in the sense that it's wrong, it's bull shit in the sense that we precede fat with "good" for these things, implying that fat is generally bad. I think of fat as being generally good, with certain types of fat, generally those produced through industrial agriculture and intense food processing, to be bad. With this line of reasoning things like corn fed beef and soybean oil would contain bad fat, while pastured beef and coconut oil would contain fat, which is defaulted as good. |
What's your take on LCHF? | If you do it right, I think it's the way to go. Using fat for energy makes a lot more sense than using carbs for energy. The majority of my calories come from fat, as I think they should for anyone. |
Why do multiple books come out every year claiming to have the secret to losing weight!? Exercise and eat less, amiright? | There is a lot of money to be made from fad diets, so people make books about them. they often have those common themes, and are normally fundamentally flawed. |
Also, what is marketers blowing smoke and what type of genuine advertisements should we take into account when purchasing such products | The main things you should take into account when buying food (For health's sake) are (1) The ingredients label: the most important of food packaging. If the ingredients are healthy, the food is likely healthy. (2) The nutrition facts label: added sugars are the #1 thing to be avoided. Don't go by health claims on labels, but do consider information on how the food was produced (i.e. first cold pressing of olive oil is a good thing, grass fed beef is a good thing, vegetarian fed chickens is code for "we give them corn and soy" which is not so great) |
and has determined the majority of "common knowledge" about nutrition is incorrect. Elaborate please? | See reply to buttsexanalysis. |
Could u recomend any literature that does have accurate facts about nutrition? | "In defense of food" and "The omnivore's dilemma" by Michael Pollan. |
"Why we get fat and what to do about it" by Gary Taubes. | |
"The documented health risks of genetically modified foods" by Jeffrey Smith. | |
Marksdailyapple.com is my favorite health blog, and he has written about all sorts of things. | |
Wait, you're against GMO? You're a fucking quack and a fucking moron. | Yes, I am. Why does this make me a fucking quack and fucking moron? |
Gee I dunno... because most of the opposition is based on scare and contentious studies that have not been proven to (necessarily) apply to humans. | Again, read "The documented health risks of genetically modified foods" by Jeffrey Smith for plenty of science. |
Your argument is more applicable to the pro-GMO arguments which are based on poorly conducted science studies conducted with Biotechnology money as well as governmental ties to biotechnology. People have died due to genetically modified foods, food security in developing nations is being threatened. For more information read the section on GMO's in "The world according to monsanto" | |
Yeah, and modern medicine is a scam thanks to "Big Pharma," right. Right. Take one book as gospel and ignore the rest of the science based on some vague ad hominem attack. Sounds lime the anti-global warming faggots. | I recommended one book, that's not my only source of information on GMO's, and "Big Pharma" is irrelevant to my point, as I did not mention it. |
Is granola with milk healthy? if not, what do you recommend as substitute? thanks ! | Eeesh granola - glorified children's cereal. Milk is good as long as it's pasture raised with all the fat. |
A favorite of mine is pasture raised whole milk yogurt (plain) with any of the following: berries/fruit, flax seeds, chia seeds, unsweetened cocoa powder, applesauce/jelly/honey/maple syrup/stevia (gotta sweeten it up a little bit) | |
Hour or so later.. Tuna sandwich 300 cal, 20g prot. | If your tuna sandwich has mayo make sure it is made with olive oil and NOT soybean/canola oil. |
Thanks for the reply! Yeah i really just like waffles haha, but they definitely aren't healthy. For the tuna sandwich, do you mean mix it with mayo and olive oil, or just olive oil? Chicken breast, black beans, broccoli, potatoes (baked in olive oil and spiced with turmeric, garlic powder, pepper), and big helpings of plain yogurt. Any recommendations for good hearty meals that are not too complicated but are also healthy? | For the tuna sandwich I mean use made with olive oil. Look at the ingredients, and you'll probably need to go a natural food store, or natural food section of a grocery store to find it (but watch it for something like this Link to www.soap.com that advertises it as olive oil, but adds soybean and canola as well, so again, look at the ingredients and make sure its just olive oil in there). If you can get some high quality eggs (omega 3 enhanced at the least, pasture raised at best) make some eggs and veggies. Most of my hearty meals revolve around pastured meat and wild fish, the former might be getting into the side of too complicated while the latter might be something of what your looking for (hopefully). A really hearty snack I like is mixing up a big bowl of berries which a bunch of flaxseed and natural nut butter, or I'll add it to a meal to make it reach the super hearty level. |
You're a fucking quack if you think telling people to drink coconut milk is a good beverage. | Why do you say this, and what evidence do you have to support it? |
Wait, so you were completely aware of the difference when you said to drink coconut MILK? I've never heard of anyone doing THAT. I just thought you were flubbing the difference like everyone else does which a nutritionist should know is wrong. Please explain. | Yes I am aware. |
Coconut milk is mostly saturated fat, that saturated fat is comprised of mostly medium chain fatty acids (MCFAs). While fatty acids often are used for constructive purposes in cell membranes or other physiological needs, MCFAs are not used for most of these. As a result, the fat is mobilized for energy, putting the body into a fat burning state (provided there are not excess carbs), which is ideal, and can help people who are trying to switch from a carb loaded diet that causes energy production primarily through glycolysis to a diet that burns energy through beta oxidation. | |
I was recommending coconut water as a post workout/athletic drink to the high electrolyte and sugar, to aid in neuronal ion channel flow and muscle rebuilding and synthesis. | |
Is a healthy diet just a matter of numbers (calories in vs. calories out, number of proteins/vitamins/etc.) or is there more to it? | Absolutely not. A healthy diet is really quite simple, eat foods that are healthy, the hard part is figuring out what foods are actually healthy now that we're in the age of food science. The numbers do matter at some point, but if you are eating the right foods your body will generally guide you into how much to eat (hungecravings is finely regulated, but again in the age of food science these cues from our body get misguided). |
I'm interested in the nutrition field, is it true the internships are hellish? also, what do you feel about the keto diet? | Probably depends on the internship. Are you taking about the diatetic internship? I'm not trying to be a dietician so I haven't done that, but I've heard mix reviews. I did some volunteer work with low income families, helping them find good food, and it was rewarding yet frustrating in the sense that my superiors had the same misconceptions about health the rest of world seems to have, and I couldn't do much about it. I guess if you find a place you like and have superiors that have similar views to you it'll be good, otherwise good luck. |
I do know the keto diet is a LCHF diet, which I generally support. I'm not too familiar with the specifics, like how many carbs they allow, and if veggies are ok. Ketosis, generally speaking, is not a bad thing, and is often a good thing (who wouldn't want to be burning up your fat stores?). The only thing with LCHF in general I question is those that exclude things like leafy-green vegetables. | |
Keto generally allows 20-40 grams of (net) carbs per day, and they have to come from vegetables. Dietary fiber carbs don't count, obviously. Also lots of water. | Sounds good to me, albeit a little more restricted than I would like personally, but it should do the trick for weight loss and health maintenance. |
I like to eat "granola bars" regularly, they're an easy snack to throw in my lunch. Most of them are of the peanut variety... how bad are those things for you really? The other thing I think I need to change is my breakfast of Eggo waffles/other similar products. I don't add syrup, just eat them dry... but I doubt they're very good for me, any thoughts? | Granola bars are probably mostly sugar, check the ingredients and you'll almost undoubtedly see a sugar ingredient within the first 3 ingredients. Eggo waffles are crap, they are a refined grain that is processed similarly to sugar. Since the grain is refined, much of the fiber is lost, and is a result the carbohydrates (of what it is mostly) is broken down very quickly into glucose (hyperglycemia), which releases lots of insulin which stores the sugar (now hypoglycemia) and stores it as fat and makes you huuuungry again. |
I eat 2 to 3 eggs with butter as breakfast for 10+ years now, almost without exception. Sometimes they are boiled but mostly scrambled. | Hmmm, according to the "current version of nutrition science" it would be worse because of the excess fat, saturated fat, and dietary cholesterol, and low amounts of vitamins and minerals, but as I said in the post, I think much of nutritional science is flawed. |
According to current version of nutritional science, is that better or worse than standard cereal with milk or ham sandwhiches? | I say this is better than cereal with milk (even if it's whole grain and skim milk). I'm guessing you get conventional eggs and butter, if you got these pasture raised I could definitely say there is nothing wrong with this breakfast, save maybe some veggies, but with the industrial version I really can't say how much better it is, only that eggs and butter is better than grains. |
I just read you like marksdailyapple.com, so I take it that you also like the whole 'devil grain' idea?:) | Haha, well ya kinda. I eat very few grains, and I feel better this way. The evidence against grains is also convincing, but I'm hesitant to say too many negative about whole grains, especially things like brown rice and oats, which have positive health effects to consider. |
Have you heard of the blood type diet? What is your take on that? | I have not, what is it? |
Link to www.dadamo.com. | Wow that's really interesting. I'm a believer in that we should eat based on our general human evolution, but I've never seen anything go back to individual blood types. Like anything, there could be something there. This seems to be something that is scientifically over my head at his point in my life. |
What's your opinion on the Paleo diet? Some people I know in the fitness world swear by it. | Really sound principles, I'm a fan. The version I'm familiar with says to get pasture raised animal products (I think they all do), and if this is the case with the one you're referring to, I'm a really big fan. |
Eating naturally, and eating according to how we evolved are sound principles for a good diet. | |
What are the best foods to build muscle mass? | Meat can't be beat for building muscles. Also, simple carbohydrates (like potatoes) after a workout will promote muscle growth. |
What do you think of eating right before going to bed. Such as eggs, fish, meat. | If you're really hungry before bed, I say eat. Listening to your body is, I believe, a key piece of regulating your diet in a healthy way. In the same way, if you're not hungry when you wake up skip breakfast. |
Thoughts on carbs before bed? | Carbs before bed: Not the biggest carb fan in general, depends if your talking vegetables or a pb and j. I would say it's reasonable to assume eating carbs before bed will promote fat storage. |
Is there different types of protein and do they actually make any difference? e.g. protein from beans and protein from red meat, aside from the density of it in the food does it actually make a difference? | Yes. Protein is made up of amino acids, and the protein from different foods will have different amino acids. 9 of these are essential, because our body cannot make them, others we can make in our body. |
Meat will be a complete protein (have all 9 essential amino acids) and beans are an incomplete protein (don't have all 9), so if you had to get protein from only one of those two places, meat would be better. | |
All i eat are 2 pieces of grilled chicken with baby spinach for lunch and dinner every day...why am i not seeing a ton of fat loss, and is this a legitimate diet? i'll always snack on almonds/protein shakes as well. | You're depriving your body of food and nutrients, and in response, it is holding onto it's fat for dear life. |
If you eat more, especially more fat, you'll see fat loss. I would recommend reading "Why we get fat and what to do about it" by Gary Taubes to get some insight on this. My general advice to "eat more, especially fat" can be deleterious if carried out with the wrong foods. | |
What should I make for dinner tonight? | I had spice rubbed wild alaskan salmon cooked in pasture raised ghee (clarified butter) with a side of avocado kale salad. It was bomb, so I suggest that. |
One more question: what is your take on so-called "superfoods" and expensive drinks like Limu? | The term "superfood" is more of a marketing claim. "superfoods" are generally very healthy, but the term "superfood" is a little misleading in the sense that this one food can solve all of your health needs or do some amazing effect on health. "Superfoods" are generally great additions to a healthy diet (I used have raw cacao nibs pretty frequently) but they are not the answer to all your health problems. |
Haven't heard of Limu, what is it? | |
What is your take on Honey? | Honey: added sugar (which is most of what honey is ) never really is a good thing, but in moderation it won't kill you. Raw honey is best, and is certainly better than sugar given that it has more in it than simply sugar, and do these other things (amino acids, vitamins, mineral) it could be beneficial in small doses, or in times when the body could use simple carbohydrates (like after a workout). This quote, from marksdailyapple.com has some info, I've included links to the studies he referenced. |
What is your take on Apple Cider Vinegar? | Apple cider vinegar: Traditionally fermented raw apple cider vinegar (with the mother) is probiotic, so it's reasonable to believe it is good for gut health. This study (Link to care.diabetesjournals.org shows apple cider vinegar increasing insulin sensitivity in insulin resistant people/type 2 diabetics (this is a good thing, becoming resistant to insulin is how you get type 2 diabetes). |
(and finally) What is your take on Soy Milk as a replacement for cow's milk? | Replacing soy milk with honey: Soy scares me because last time I checked the USDA data sets (earlier this year) 95% of it is genetically modified. Assuming you get non GMO soy milk, there is the issue of added sugar, which normally comes with soy milk. I would probably pick whole pasture raised milk, even over non GM soy milk with no sugar added, but this is more my opinion and I don't have much evidence to support it. |
Which is more beneficial to your overall health? Chia seeds or hemp hearts. I'm an endurance athlete and have been told hemp hearts are good anti-inflamitories. Is this true? What other foods help with muscle inflammation? I'd rather not keep taking ibuprofen. | Oh geesh, here's the thing, scrutinizing individual foods so much is often more trouble than it's worth, and in the case of chia seeds vs. hemp hearts, each of these are healthy and have different nutritional benefits. Chia seeds have more fiber, but more carbs, but more lower net carbs (see where this goes). If I had to pick, I would say Chia seeds, and the only real reason is that there is more information on them so I'm more confident in the data about them. |
As far as inflammation goes, omega 3 fats are anti-inflammatory and omega 6's are pro-inflammatory, so balancing these out will help. also: Link to www.marksdailyapple.com | |
Quick question awesome nutritional man. Eggs and coffee, good or bad? | Regular eggs and coffee = not so bad -- decaf/flavored coffe = worse. |
Pastured eggs and organic coffee = super duper. | |
I have eaten one meal a day my entire life. Is it unhealthy? | Not necessarily. This reminds me of "the warrior diet" (I forgot who made it, a google search would do the trick) which would probably be interesting for you to check out. |
Proof that your a nutritionist? | Not a nutritionist, a nutrition student (sorry if that was unclear). I go to UMASS Amherst, lived in southwest, recently took Nutrition 130H - Nutrition for a Healthy Lifestyle, taught by Richard Wood. Does that suffice? |
This is key. Your are a first year student excited about studying nutrition and are giving people actual health advise. This is completely inappropriate and I hope the mods take this down soon. You really lack the training and knowledge to help people make practical dietary decisions. | I have a lot more knowledge beyond my experience, which I think is shown through many of my answers, and regardless people shouldn't blindly follow what I say, especially given my age and lack of experience. I've learned a lot more about nutrition outside of school, because as this post says, most of the "common knowledge" about nutrition is fundamentally flawed, and this caries over into a university setting. And like I've said to others, if you have a problem with some of the specifics I've been saying, why not raise these issues and make me support them, rather than condemning my simply on my age and perceived level of knowledge and experience, because even though I'm young I'm more partitioning out the advice/knowledge of many oldemore experienced people I've read up on, and it just might be right. |
So your freshman or haven't taken many courses in nutrition.(100 level courses)..... | See response to Impassive Advisor. |
Yes, I admit it. |
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