Cooking

[MuadDib]

I have a bachelor's degree in nutrition science.
I don't like talking about nutrition because people tend to be very sensitive about it and a lot of 'nutrition science' is murky and biased.

• It's very important though, and I need to dial in my diet to max out. Enter bro science. 

 

Not actually recommended.

Edited April 15, 2023 by MuadDib

[MuadDib]

I am going to begin by covering/reviewing each of the micro and macronutrients, what they are, what they do in the body, as well as some common sources for each. I'll go through them one by one, over time. After that, I might delve into stimulants (e.g. caffeine), antioxidants, heavy metals, artificial sweeteners, preservatives, artificial flavors, etc., and then describe various diets, food preparation techniques, bioavailability, glycaemic index (GI), glycaemic load (GL), cholesterols and other such concepts and areas of interest. First things first.

 

MACRONUTRIENTS:

• Carbohydrates:
  • Simple carbohydrates
    • Monosaccharides (e.g. glucose, fructose)
    • Disaccharides (e.g. sucrose, lactose)
  • Complex carbohydrates
    • Starches (e.g. corn, potatoes, grains)
    • Fibers (e.g. cellulose, hemicellulose, pectin)
  • Fiber
    • Soluble fiber
    • Insoluble fiber
• Proteins:
  • Complete proteins
    • Animal sources (e.g. meat, fish, poultry, dairy)
    • Soy products
  • Incomplete proteins
    • Legumes (e.g. beans, lentils, peas)
    • Grains (e.g. rice, wheat, oats)
    • Nuts and seeds
  • Complementary proteins
    • Grains and legumes
    • Nuts or seeds and legumes
• Fats:
  • Saturated fats
    • Animal fats (e.g. butter, lard)
    • Tropical oils (e.g. coconut oil, palm oil)
  • Unsaturated fats
    • Monounsaturated fats (e.g. olive oil, avocados)
    • Polyunsaturated fats (e.g. omega-3 and omega-6 fatty acids found in fish, nuts, and seeds)
  • Trans fats
    • Naturally occurring trans fats (e.g. in dairy and meat products)
    • Artificial trans fats (e.g. in many processed foods)

 

 

MICRONUTRIENTS:

• Vitamins
  • Fat-soluble vitamins:
    • Vitamin A
    • Vitamin D
    • Vitamin E
    • Vitamin K
  • Water-soluble vitamins:
    • Vitamin B1 (Thiamine)
    • Vitamin B2 (Riboflavin)
    • Vitamin B3 (Niacin)
    • Vitamin B5 (Pantothenic acid)
    • Vitamin B6 (Pyridoxine)
    • Vitamin B7 (Biotin)
    • Vitamin B9 (Folate)
    • Vitamin B12 (Cobalamin)
    • Vitamin C
• Minerals
  • Major minerals:
    • Calcium
    • Chloride
    • Magnesium
    • Phosphorus
    • Potassium
    • Sodium
    • Sulfur
  • Trace minerals:
    • Chromium
    • Copper
    • Fluoride
    • Iodine
    • Iron
    • Manganese
    • Molybdenum
    • Selenium
    • Zinc

Also, Water!

Edited April 15, 2023 by MuadDib

[MuadDib]

Big kahuna smoothie - the cornerstone of any nutritious breakfast

• 1large banana
• 300mls Almond milk
• 1 tbsp flax seed
• 1 tbsp sunflower kernels
• 1 tbsp chia seed
• 30gr scoop plant-based protein powder (complete essential AA profile)
• 1/2 cup frozen blueberries
• 1 tsp matcha powder
• 1 tbsp black maca powder
• 1/2 cup sprouting buckwheat

I keep everything needed to make it within 2m of each other, and most things are stored in pop-top glass containers to save time with prep. I can make the whole thing in 2 min.

While prepping I will often poach 2 eggs in the microwave and have them as a side dish. (poke yolks with a fork to stop them from exploding)

[MuadDib]

Currently recovering from some kind of virus that's punched me in the guts.
My diet is the worst aspect of my health and really needs work, so I'm going to work on dialling it in over the coming months/year.
I've stopped eating red meat almost entirely, but still eat chicken and occasionally fish. I work 30-40hours a week in a labour intensive job,
and am studying physiotherapy full time (Finally found my groove!). I have really struggled in the past to get my energy needs through vegetarian and vegan diets, although I only managed to experiment with them for a few months.
I only drink alcohol on special occasions, and am prone to binge when that happens >.< but it's not a part of my regular life anymore. 
I chew nicotine gum, especially if I have a super early start to a day, or if I am sleep deprived, for a dopamine kick. 
In an ideal world, I would sleep enough, and when I am a qualified physio, it should be great! However, life isn't ideal, and I need to push forward over the next two years.

For today, though, just some manuka honey, easily digestible bread and eggs...

Ai summary of manuka honey health benefits (of course, the fructose is less than ideal)
 

Mānuka Honey: Why It’s Special & How to Use It

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What makes mānuka honey different?

• Botanical origin: Produced by bees foraging on New Zealand/Australian Leptospermum scoparium; nectar rich in DHA that ripens into methylglyoxal (MGO). 
• Grading systems:
  • UMF™: Tests MGO, DHA, leptosperin, HMF; higher numbers (UMF 15+, 20+) = stronger, verified purity.
      
  • MGO rating: Prints direct MGO mg/kg (e.g. MGO 263 ≈ UMF 10).
      
  • MPI certification: NZ’s Ministry for Primary Industries uses five chemical markers + DNA to block counterfeits.
      

Evidence‑backed health uses

• Wound & burn care (topical) – Strong evidence: Medical‑grade dressings speed debridement, curb Staph & Pseudomonas, and shorten healing of burns, diabetic ulcers, pressure injuries.
• Antibacterial / antibiofilm – Moderate evidence: Lab + early human work shows activity against antibiotic‑resistant S. aureus, H. pylori, and stubborn biofilms.
• Digestive health – Early human data: 2024 pilot trial: daily intake eased GERD symptoms and balanced gut microbiota.
• Anti‑inflammatory & antioxidant – Preliminary evidence: Phenolics scavenge free radicals and dampen inflammatory pathways in small studies.
• Potential anticancer activity – Pre‑clinical only: Extracts slowed estrogen‑positive breast‑tumour growth in mice; no human trials yet.

Why these effects occur

• High MGO (~100–800 mg/kg) damages microbial proteins/DNA.
• Low water + high sugar osmolarity dehydrates microbes and draws lymphatic fluid into wounds.
• Acidic pH (~3.4–4.5) hinders bacterial enzymes and boosts oxygen release for tissue repair.
• Plant polyphenols & leptosperin add antioxidant and immune‑modulating actions.

How to choose & use it safely

• Topical care: Use sterile medical‑grade gels/dressings (often UMF 15+ / MGO 400+); follow clinician advice.
• Oral use: Typical wellness dose = 1–2 tsp (5–10 g) of UMF 10+ daily; higher grades cost more without proven extra benefit.
• Check authenticity: Look for UMF™ seal, MGO number, or MPI batch code—if it’s cheap, it’s probably fake.
• Watch the sugar: ~80 % sugars; people with diabetes should count the carbs.
• Infants < 12 months: Avoid all honey (botulism risk).
• Allergy & drug interactions: Start cautiously if allergic to bees/pollen; high‑dose warfarin users should speak to their doctor.

Bottom line  
Mānuka honey has solid evidence for topical wound‑healing and antimicrobial use thanks to its high MGO content. Early research hints at gut, anti‑inflammatory, and anticancer benefits, but larger human trials are needed. Always pick certified UMF‑ or MGO‑labelled jars and treat mānuka as a complementary aid, not a cure‑all.
 

Edited July 15 by MuadDib