master list + notes

INTRODUCTORY TOPICS

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FITNESS

  • atp, energy systems
  • targetting adaptations
  • importance of lifting heavy + compound movements + CNS development + set structure
    • strong vs big (don’t be a bodybuilder, be an oly lifter)
    • fast vs slow twitch fibers
  • overtraining + importance of rest + stressors are cumulative (yes, including the ones you think are not)
  • shoes! because I just read that one book
  • training prodigies + genetic predispositions
    • workout myths

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WEIGHT LOSS (this is for you, girls) (because you asked for it, not because I think you need it)

  • why do we lose or gain weight?
    • the infamous METABOLISM (dun dun dun)
    • hormones – good for more than just making you attracted to me
  • macronutrient ratios impact on weight loss
  • nutrition vs exercise for weight loss
  • male vs female nutritional needs, exercise targets, and more

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NUTRITION

GENERAL FOOD FACTS:

  • food preparation
    • the effects of overcooking
      • nutrient loss
      • burned/charred things
    • nutritional enhancement
      • soaking, boiling
      • fermenting (tofu is better than soy)
  • a note on nutrient density, and why some of the naughty foods just aren’t good choices, all other naughtinesses aside
    • nutrients per calorie
  • nutrient absorption and bioavailability (not all nutrient forms are created equal)
    • things to eat together – solubility + codependence
  • enzymes and gut bacterias + fermented things!
    • the importance of chewing (no, really)
    • probiotic and enzyme supplements?
  • vitamin/mineral supplements
  • body ph and “the alkaline diet”
  • processing foods vs eating whole
    • pasteurization
  • does “organic” matter? (yes)  Is “organic” good enough? (no) Then what is?
    • grass fed vs grain fed, free range vs caged
  • wild and home grown foods
    • it’s easy, and it’s cheap
      • fuck weeding, seriously
    • sustainability
    • canning and jarring your things that you grow or raise
  • cheating vs strictness, AKA be really worried vs do the best you can
    • you’ll be fine

GET ALL THE MINERALS (and the vitamins!):

  • phytic acid, glutens, antinutrients
    • how they do
    • the things that contain them (grains, legumes, beans, nuts, chocolate, etc)
  • things amurrica is deficient in (besides brains and taste), thanks in part to the above
    • vitamin Dee
      • the flu?!
    • vitamin K2 (you don’t know about it, but it does things)
    • calcium (does everything)
    • iron (does everything)
    • magnesium (does everything)
    • zinc (does everything) http://www.ehow.com/about_4678519_zinc-do-body_.html
    • iodine (thyroid)
    • potassium? (makes your heart work, btw)

THE FOODS THEMSELVES:

stupendous foods (eat them all, all the time):

  • water
  • tea
  • stocks
    • beef, chicken, vegetable, fish
  • cod liver oil
  • the organs you really ought to eat
    • liver
    • heart
    • bones + bones marrows
  • sweet potatoe! (not a real potatoe, turns out)
  • sauerkrauts
  • spices
    • turmeric
    • cimmanon
    • cayenne
    • garlic
    • the green leafy ones
  • saturated fats (butter, coconut oil, tallow, lard)
    • kerrygold review?
  • vegetables (duh)
    • the bestables + the importance of varietee
      • asparagus, beets, broccoli, brussels sprouts, cabbage, cauliflower, celery, chard, daikon, fennel, kelp, lettuces, mushrooms, mustard + turnip + beet greens, onions, rutabaga, spinach + kale + chards, turnip, zuch + pals,
  • berries
  • pomegranate
  • all the other fruits (but not too much fruits) (and not so much dried fruits or fruits juices) (nutrient density!)
    • antioxidants
    • C vitamins, folate, ?
  • swimmy fishes
    • salmon, mackerel, white fishes, rock fishes
  • shell fishes
    • oysters, clams, crabs, mussels
  • flying fishes (not really)

not stupendous, but less naughty than the naughty group, these can be ok/good in moderation):

  • normal potatoes (all the types)
  • cheese (whole and raw)
  • real honey
  • yogurt?
  • beans – if you do it right?
    • beans of mung
    • other sorts of beans?
    • beans of lentil?
  • nuts of macadamia
  • oil of olives
    • smoke points
    • is it really olive oil?

naughty foods (eat them almost never):

  • soy is the devil! (also peanuts)
  • seeds
    • grains and glutens
    • corn
    • all the other seeds, too
    • vegetable oils (they’re made from seeds or legumes, btw)
  • nuts of the other kinds
  • caffeine (I know you love this one, but a healthy body makes its own energy, it doesn’t need stimulants, so I’m putting it here)
  • sugar (gets its own article, again, because I know you know it’s bad, but I don’t think you realize it’s BAD)
  • pretend “health” foods
    • yogurts
    • fake milks
  • seriously, you should know better
    • processed cheese
    • alcohol
    • energy drinks
    • chips, pop, candy, cake, etc etc etc
    • milk chocolate is processed milk + sugar + soy

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ENVIRONMENTAL/CHEMICAL CONCERNS

  • vaccines
  • heavy metals
  • food additives/preservatives
    • read the fucking label
      • if you don’t know what it is or does, or if it doesn’t sound remotely like a food, don’t eat it
    • MSG, dyes, carcinogens, and more!
  • fluoride
  • drugs & drug companies
    • lying liars
    • value of medical journals and “studies”
  • household cleaning chemicals
  • pesticides
    • where was your food grown?  how much do you trust Mexico and/or South Amurrica?
    • how much do you even trust real Amurrica?
    • do you know what that shit does to your body?
    • rinsing isn’t good enough, sorry
  • herbicides (they’re bad too, duh)
  • killing honeybees with the above
  • shit in your water
  • BPA/plastics
  • teflon
  • cosmetics, sunscreens
  • detoxing – castor oil, sweating, ?

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MISC NOTES:

What about people who get a seasonal flu vaccine and still get sick with flu-like symptoms?

There are several reasons why someone might get flu-like symptoms even after they have been vaccinated against the flu.

  1. People may be exposed to an influenza virus shortly before getting vaccinated or during the two-week period that it takes the body to gain protection after getting vaccinated. This exposure may result in a person becoming ill with flu before the vaccine begins to protect them.
  2. People may become ill from other (non-flu) viruses that circulate during the flu season, which can also cause flu-like symptoms (such as rhinovirus).
  3. A person may be exposed to an influenza virus that is not included in the seasonal flu vaccine. There are many different influenza viruses that circulate every year. The flu shot protects against the 3 viruses that research suggests will be most common.
  4. Unfortunately, some people can get infected with an influenza vaccine virus despite getting vaccinated. Protection provided by influenza vaccination can vary widely, based in part on health and age factors of the person getting vaccinated. In general, the flu vaccine works best among young healthy adults and older children. Some older people and people with certain chronic illnesses may develop less immunity after vaccination. However, even among people who tend to respond less well to vaccination, the flu vaccine can still help prevent influenza. Vaccination is particularly important for people at high risk of serious flu-related complications and for close contacts of high-risk people. For more information about the effectiveness of the flu vaccine, see How Well Does the Seasonal Flu Vaccine Work?

http://www.cdc.gov/flu/about/qa/flushot.htm

http://www.cdc.gov/flu/about/qa/vaccineeffect.htm

food labeling breakdown

http://www.nerdfitness.com/blog/2013/06/27/how-to-not-get-scammed-by-food-labels-plus-were-hiring/

http://www.nerdfitness.com/blog/2013/06/17/everything-you-need-to-know-about-sugar/

http://www.amazon.com/Food-Western-Disease-Evolutionary-Perspective/dp/1405197714/ref=sr_1_1?ie=UTF8&qid=1372960725&sr=8-1&keywords=food+and+western+disease

http://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206/ref=pd_bxgy_b_text_y

http://www.goodreads.com/book/show/544354.Nutrition_and_Physical_Degeneration (review)

http://www.soilandhealth.org/02/0203cat/020305ppnf/ppnf.html (weston price book review)

http://www.quackwatch.org/01QuackeryRelatedTopics/holisticdent.html

http://www.westonaprice.org/basics/the-right-price (rebuttal to above)

http://articles.mercola.com/sites/articles/archive/2012/12/16/vitamin-k2.aspx

http://chriskresser.com/vitamin-k2-the-missing-nutrient

http://wholehealthsource.blogspot.com/2008/06/vitamin-k2-menatetrenone-mk-4.html

http://www.marksdailyapple.com/vitamin-k2/#axzz2Y6oFDwRS

http://www.thehealthyhomeeconomist.com/untold-story-of-butter/

http://www.kitchenstewardship.com/2012/07/11/new-naturally-softer-kerrygold-butter-was-beware-unfair/

http://kerrygoldusa.com/faq/?inNorthAmerica=1

http://www.marksdailyapple.com/grass-fed-butter/#axzz2Y6oFDwRS

http://www.npr.org/blogs/health/2011/08/31/140066279/can-potatoes-give-your-health-a-boost-a-chemist-thinks-so