Nige
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I don't have an obsession with poo - honest! I leave all that stuff to Gillian McKeith!
Male
54 years old
Yateley, London and South East
United Kingdom
Last Login: 7/8/2009
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Mood:
tired
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Pics
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Nige's Interests
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| General | Sci-fi, diet, nutrition, human metabolism and...er...KARAOKE! | | Music | Anything, really. | | Movies | Sci-fi. | | Television | Sci-fi. | | Books | Sci-fi, diet, nutrition & human metabolism. | | Heroes | Dunno. |
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Nige's Details
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| Status: | Single | | Here for: | Friends | | Orientation: | Straight | | Hometown: | Yateley | | Body type: | 5' 11" / Average | | Ethnicity: | White / Caucasian | | Religion: | Atheist | | Zodiac Sign: | Pisces | | Smoke / Drink: | No / No | | Children: | I don't want kids | | Education: | College graduate | | Occupation: | Retired | | Income: | Less than $30,000 |
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Nige is sleeping. Posted at 11:45 AM Jun 17, 2008
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Nige's Blurbs |
About me:
Hi, everyone!
In March 1991, I moved from Wembley, Middlesex to Yateley, Hampshire and took early retirement from my job as a Principal Electronic Engineer at Thales (formerly Racal) as of 30th September 2006.
I have a vivid yellow Mazda MX-5 and enjoy reading, science fiction, have a keen interest in diet, nutrition, human metabolism and...er...KARAOKE!
Here are some dietary guidelines for losing body-fat healthily that I have cobbled together. These guidelines have not been evaluated by any health agency and somewhat conflict with dietary recommendations on the Harvard School of Public Health web-site.
"1) Eat 6 meals, or 3 meals and 3 snacks per day to keep your blood glucose stable. I used to believe that it kept metabolic rate high, but I now know this to be a myth. Skipping breakfast is NOT an option.
2) All meals and snacks should contain proteins, fats and fibrous carbs i.e. all meals and snacks should be "balanced".
3) Slow sugary/starchy carbs can be eaten in meals/snacks at breakfast-time and before & after workouts/exercise/intense activity. If/when you are sedentary, keep slow sugary/starchy carbs to a minimum. Keep fast sugary/starchy carbs to a minimum all the time (except for the odd treat) as they cause wild swings in blood glucose and insulin levels. The more intense exercise you do, the more slow sugary/starchy carbs you can eat.
4) Drink >1.5 litres of no added sugar watery drinks per day. If your urine is too dark, you need to drink more.
5) Balance your omega-6 and omega-3 essential fatty acids (EFAs) by eating about 100g of omega-3 rich oily fish (sild, sardines, pilchards, mackerel, herring, salmon, trout, fresh tuna etc) per day, or by eating 25g (for women) to 50g (for men) of powdered linseeds (a.k.a. flaxseeds) per day with lots of fluid, or by supplementing with either fish oil capsules or flaxseed oil capsules such that you get at least 2g of omega-3 fat from fish oil per day, or 10g (for women) to 20g (for men) of flaxseed oil per day.
6) Eat 2 to 3 portions of low-sugar fruits per day - preferably before meals/snacks. Minimise consumption of high-sugar fruits.
Proteins are:- Meats, poultry, fish, eggs, cheese, Quorn, seeds, nuts, legumes (peas, beans & lentils).
Fibrous carbs are:- All veg that grows above ground level, bulbs (onions, leeks, garlic), non-sweet fruits (tomatoes, peppers, olives, aubergines, avocados, cucumbers/courgettes etc).
Slow sugary/starchy carbs are:- All-bran, no added sugar muesli, non-instant oats, sweet potatoes, lightly-boiled new potatoes cooled and refrigerated, brown Basmati rice, non-overcooked legumes & root veggies, lumpy wholegrain rye breads, Burgen/Vogel's soya & linseed breads.
Fast sugary/starchy carbs are:- White wheat breads, wholemeal wheat breads, most breakfast cereals including Shredded Wheat, Weetabix, Cheerios, Grapenuts etc, sugar, sweets, chocolate, cakes, biscuits, cereal bars, sweetcorn, jacket potatoes, overcooked root veggies, overcooked legumes like baked beans.
High sugar fruits are:- Ripe bananas, grapes, pineapples, sweet apples, sweet pears, sultanas, raisins, currants and dried fruits with added sugar.
Low sugar fruits are:- Berries, stone fruits, citrus, Granny Smith apples, Conference pears, dried apple rings, apricots, pear halves, peach halves and prunes without added sugar.
Fats are sats, monos and the EFAs mentioned above. Butter is high in sats and monos. Olive oil & spreads are high in monos. Sunflower oil & spreads are very high in omega-6 EFAs - avoid. Don't fry or roast with high-EFA oils as they oxidise. Meats contain sats, monos and some EFAs. Minimise the consumption of anything with the word "hydrogenated" in the ingredients list.
Addendum: Some foods fall in-between categories like yellow bananas which are medium speed sugary/starchy carbs. Green bananas are slow and black bananas are fast.
Depending on your insulin sensitivity, speed of metabolism and exercise levels, you may get away with eating fast sugary/starchy carbs - you'll just have to suck it and see."
Here are some links for your delight and edification:-
American Journal of Clinical Nutrition
American Society for Nutritional Sciences
Annals of the New York Academy of Sciences
Body Recomposition by Lyle McDonald
Carbohydrate Cycling
Cereal Grains: Humanity’s Double-Edged Sword
Cholesterol-and-health.com
Cholesterol, coconuts and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau Island studies
Clinical nutrition: 4. Omega-3 fatty acids in Cardiovascular care
Comparison of Dietary Fats
Composition of Fats and Oils
Conversion of alpha-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women
Determinants of the variability in respiratory exchange ratio at rest and during exercise in trained athletes (See Fig. 2.)
Diabetes Care Journal
Dr. Barry Groves PhD
Dr. Diana Schwarzbein MD
Dr. Jonathan Christie PhD
Dr. Joseph Mercola DO
Dr. Richard K Bernstein MD
Dr. Robert C Atkins MD
Dr. Udo Erasmus PhD
Dr. Uffe Ravnskov MD PhD
Eat Fat And Grow Slim
Effect of dietary egg on human serum cholesterol and triglycerides
Eicosapentaenoic and docosapentaenoic acids are the principal products of alpha-linolenic acid metabolism in young men
Estimation of the net acid load of the diet of ancestral Preagricultural Homo sapiens and their hominid ancestors
Fatty Acids - Table of Contents
Fight Spam! Click Here!
Gallbladder motility and gallstone formation in obese patients following very low calorie diets
Glycaemic Index List
Heart-health.org
Insulin and its Metabolic Effects
Insulin Index List
Insulin Index Chart
Jeff's Low-Carb Lifestyle
John Berardi Ph.D's Nutrition Articles
Journal of the American Medical Association
Journal of Clinical Endocrinology and Metabolism
Journal of Lipid Research
Long term effects of ketogenic diet in obese subjects with high cholesterol level
Low Carb in the UK
New England Journal of Medicine
Net Carbs
Omega-3 fatty acids and major depression: A primer for the mental health professional
Perfect Timing using the Glycaemic Index
Plant-animal subsistence ratios and macronutrient energy
estimations in worldwide hunter-gatherer diets
PubMed Search
Research supporting a low-carb diet
Saturated Fat Consumption in Ancestral Human Diets: Implications for Contemporary Intakes
Similarity in gallstone formation from 900 kcal/day diets containing 16 g vs 30 g of daily fat
Syndrome X (Hyperinsulinaemia)
The Dangers of Trans Fats
The paradoxical nature of hunter-gatherer diets: meat-based, yet non-atherogenic
The role of gallbladder emptying in gallstone formation during diet-induced rapid weight loss
They are all Mad by Anthony Colpo
Traditional Nutrition Message Board
Weston A. Price Foundation
Here are some articles that I've written:-
All About Blood Glucose, Insulin and Diabetes
All About Cholesterol and Coronary Heart Disease
All About Coconut Oil
All About Eggs
All About Fats
All About Ketogenic diets and Ketoacidosis
All about Linseeds/Flaxseeds & Flaxseed oil
All about Vitamin D
And finally........
Nigee's Guide to Losing Body-Fat Healthily My e-book (some hyperlinks don't work properly, but you can copy & paste them into your browser's address window.)
I've had to delete all of the links to various useful applications, as direct links to apps are no longer allowed on MySpace. Doh!
Firewall test 1 Test your firewall from the outside.
Firewall test 2 Test your firewall from the inside.
That's all for now, folks! If you want to contact me, my e-mail address is THIS minus the .nospamplease of course! My Facebook profile is Here. My new Blog is Here.
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Who I'd like to meet:
I'm not looking to meet anyone. No, really. I'm NOT!
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