GSEO - The Generally Sane Eating Outline
See also ORP for my Hyper-Nutrient Experiment #2
You can contact PJ at palyne at gmail dot com.
"Food" for humans is mineral spectrums and amino acids found within biological proteins, botanical enzymes, and lipids from some of both. All eating should have spectrum proteins, quality fats, and live enzymes, as the primary intake goal. Every other goal is secondary.
This outline is completely flexible to the individual. It's not 'a plan', just an outline of what seems a sane range to choose from, within our world of options. Obviously, one is responsible for choosing what works for one's health, habits, and unique-body situation.
It's your body, so you live with the quality of your decisions.
Food and Drink
A. All forms of biological proteins. That includes land-creatures, water-creatures, and eggs.
- to include as much diversity as possible.
- work hard for well-raised meats/eggs, not factory junk, where possible.
- you can exclude biblical-averse proteins like pork/shellfish/etc. or even non-kosher meats.
- you can include protein powders once in awhile if they aren't filled with junk.
- avoid processed meats (in part to avoid MSG). If you must (it's junk), at least stick to kosher.
- seek out meat and bone broths for the fuller-spectrum of aminos.
- ideal protein is biological protein (this could include some spirulina), not botanical.
B. Most forms of botanical carbs. That includes veg, fruit, sprout, tuber, root, nut, seed, legume, grain.
- this category is important if you aren't eating a super-wide range of high-quality proteins.
- diversity is important. Include a little of everything you can when you can.
- work hard for home-grown or farms-you-know stuff, not the mass grocery stuff.
- exclude whatever grains/foods with glutens (proteins) you're sensitive to, obviously.
- ideally, any grains would be very uncommonly used, and sprouted first.
- ideally, any ground-and-baked products would be of nuts/seeds/veg/legume, not grain.
- for fruit, IBS avoid stonefruits and hypo/hyper-glycemic folks avoid high sugars.
- soy especially non-fermented should probably be avoided.
- avoid applying heat to omega-oil like flax seed, to avoid turning into PUFA. ** <--- is there dispute on this??
- if nuts/seeds irritate your colon, grind into flour or avoid (seems obvious).
- anything resembling bread-ish (like paleo-bread): not constant, homemade, of pure ingredients.
- food = proteins/fats, some veg/fruit. Grains/legumes/nuts/seeds for an occasional, not major, part of diet.
C. Some forms of lipids (fats). That includes oils and solid fats.
- avoid food profiles you are reactive to (obviously, such as some people with dairy).
- coconut oil, non-hydrogenated palm shortening, and olive oil ideally.
- other oils if healthy stuff (e.g. avocado) but avoid (the usually rancid) seed and vegetable oils.
- butter and various dairy is great if it is quality sourced. Otherwise use very sparingly.
- animal fats ok when it is grass-fed. Otherwise use very sparingly.
- supplementation for Omega 3 (esp. if you're not on grassfed meats) is probably wise.
D. A few forms of sugars. That includes honey, stevia and others.
- it should be obvious that if food=quality aminos/lipids/enzymes, sugars should be fairly rare.
- intense sugars are dangerous if you have glycemic issues (and maybe period), e.g. agave.
- sugar alcohols are a personal decision. They may somewhat interfere with some mineral absorption, but xylitol has a lot of research for both health and dental, if you very gradually build up an enzyme tolerance to it. Erythritol has a much better profile than most others.
- cane sugar is stripped and refined. If you feel obliged to use it in something, at least add in some blackstrap molasses, to try and put back the nutrients that were stripped from it. This should be in the 'junk' category as should the following item.
- novel chemical sweeteners such as sucralose are not food. Even bugs will not eat it. This is a sign.
- honey, molasses, maple syrup, and fruit sugars (e.g. dates) are up to your glycemic tolerance.
E. Many forms of spices, including vegetable life such as herbs and alliums.
- fresh herbs and spices and even alliums are ideal where possible.
- if things like cracked peppercorn irritate your colon, avoid it (obviously).
- body processes 50-70 million dead cells a day + every food/toxin/etc. Drink some quality water to rinse.
- water is water. Nothing else is water. Many 'compounds' the body treats as liquid food, not water.
- the tannins in coffee/tea as well as caffeine affect the organs, especially in quantity. Be moderate.
- (If you need mass quantities of caffeine all day, there are health/nutrition issues to address...)
- freshly juiced (well-grown) vegetables, leafy plants, sprouts, fruits, etc. are great for fresh enzymes.
- fresh juices are a lot of sugar for anybody, but not at all reasonable for those with glycemic issues.
- tap water or filtered that still includes fluoride and chlorine is not ideal (should be considered junk).
- Junk is not food. Sometimes people are going to ingest it, but make it rare and over-compensate.
- It should be obvious that any refined food (such as grain flours and cane sugars) is junk.
- Fast food with its factory sources, chemicals and/or MSG, even if you skip bread/pop, is still junk.
- Nearly all pre-packaged gluten-free flours, even though made with natural ingredients, are junk.
- Pre-made powders/drinks/bars with chemicals can be handy and have protein but are still junk.
- Junk can also be defined as anything that is unhelpful or harmful to your unique body situation.
- For some people that can include even most fruit and starchy veggies.
Food Quantity and Measure Notes.
Food intake quantity, schedule and detail you should evaluate and choose based on your health readings, how you feel, what foods you are intolerant to, what foods may 'trigger' problematic cravings or behaviors, and how all of that affects your body composition.
- The body is variable and has a lot of things going on 'under the radar' that might make it want more or less of food or certain nutrients at different times. Ideally, you'd "go with the flow" of it. Make a project of learning the difference between hunger and everything-else that drives one to eat. If you can't learn this difference and eat until you are satiated but not stuffed, in a way that is not unhealthy, OR if you have trouble arranging appetite and/or planning to something sufficient and consistent, then you should probably arrange an eating plan that has specific counting, portions, or timing. You can make up your own or choose a 'plan' already developed and existing, there are many.
- Meal times should be consistent, whatever they are. If you're overweight or have blood sugar issues, experiment with fewer meals or more meals to see what works for blood sugar control and if needed, fat loss. From IF (intermittant fasting, such as eating a lot only in a certain timeframe of a day) to NF (non-fasting, such as eating a small amount every 3 hours so the body is never catabolic).
- Make it an experiment. Get a blood glucose meter, record your food and every hour or two how you're feeling, until you can see what works and what doesn't. You may need a specific amount of protein/fats/carbs in a range, over or under which is a problem. Everyone probably has a sweet spot for each of those, and in combination. It is better to actually test and experiment than to assume, usually, as bodies differ. Some people react with high insulin to some sweeteners, fruits or starchie botanicals but not to others for example, or can have more calories when most are in the form of proteins/fats than carbs, etc. pH strips, glucose meters, ketone strips, thermometers, and daily energy, mood, and clarity of mind, are all indicators to let anybody see a little of what is going on inside them.
- Within the above three parameters: eat when you are hungry, to satiation not stuffing, at planned mealtimes. Skipped meals are ok occasionally but consistency is good. If you wish to apply carbohydrate, calorie, fats, or protein minimums or maximums for your specific body, food combinations, exclusions or preferences specific to your body, then do so. It's your body, so you live with the quality of such decisions.
Food Application Notes
- Quality water, in decent but not excessive quantity, and physical exercise, can probably help compensate for a number of "ingestion" imperfections.
- The more truly-quality biological proteins you ingest, assuming your organs are all in great shape of course, the less an issue including "other stuff" and its diversity becomes. For example, people who live on a high-brix farm and ranch by a lake and eat lots of great quality proteins probably don't need a lot of other stuff (like botanicals) as much as someone who doesn't (and those someones probably make up the vast majority of the world).
- Any intake-item with only unhealthy fats, or with no real protein, or with inactive enzymes if any, is (to varying %s) not food. If sometimes you are going to eat this, try to compensate. For example if you eat factory-farm meat, try to get plenty of good fats via supplements and coconut oil, and plenty of fresh enzymes in chlorella/spirulina/sprouts and/or fresh garden vegetables, and drink quality water. If you are having semi-food or food with actual sweeteners, try to compensate... if you are socializing and eat something totally un-ideal, compensate with days of pure-foods behavior.
- No diet is perfect. Variety and flexibility are important. But limit less-ideal stuff to only occasionally, not regularly, in direct proportion to how much your 'robust health' supports such excursions. Obviously this does imply some ability to control such things, so if moderation is not one's strong suit, or adventurous eating has serious health or behavior repercussions, then one may need to just make some things completely off-limits.
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