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Greg Scott

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Everything posted by Greg Scott

  1. Thanks Michael, I will look into alternatives, as my distaste for the canned beans makes it unlikely I will continue with canned foods.
  2. James, Thanks for the additional information. It all helps me to work toward the ON part of CRON. I shall add some black beans to my diet, starting today. The CRON-O-Meter report you attached to a previous post was compelling. I found a can of "Black beans, canned, drained, low sodium" at the local H.E.B. supermarket here (coastal TX). Previously I'd avoided beans for flimsy reasons. I don't cook from scratch, and all canned foods seem "dead" to me (irrational impression). Further, when I ate cooked beans from a can, I felt like I had a stomach full of lead shot. Anyway, in the pursuit of ON, I'll be adding some canned black beans, and later on some lentils. Thank you.
  3. James, Thanks for the very enlightening post. Your response to my question about supplements will take awhile for me to work through, and will result in additions to my supplement regime. Thank you for the great info. I compose in an editor with frequent saves, and paste into the browser only to preview and post. I imagine a lot of brilliance is forever lost when the post is vaporized. Dean found a way to recover autosaved text, as he explained here. I've been working through Michael's document carefully, and have adopted most of Dean's recommendations already. I'm an old hand at CR, but learning about ON from the gurus on the CRS forums (yourself included of course). I've always thought potatoes a great source of nutrients. I simply don't cook and had to forgo their benefits, which is especially regrettable considering their cheapness. I asked: James replied: That confirms my suspicions. I entered all your foods but the mysterious "Chili 1" and "Stir-fry vegetables, frozen, unprepared" into my CRON-O-Meter. That produced a profile much like my current, slightly deficient profile. So I concluded the mystery ingredients were responsible for the evident superiority of your diet (especially "Chili 1", since I get loads of veggies). I presume the green graphic beside the two mystery items on your CRON-O-Meter report signifies that they are custom foods. I asked: James replied: That's a relief. I've added walnuts to my daily list, but that only led to omega-6=34% while omega-3=184%. Far from the 3:1 target, but better than the 3%/128% I had before introducing walnuts. Another changed effected by the addition of walnuts is P:F:C went from roughly 10%:10%:80% to 20%:20%:60%, which is moving in the right direction. Well, thank you James. You've given me lots to think on, and I will be making some changes.
  4. Greg Scott

    Getting Full PDFs of Papers

    Dean, Thanks for teaching me how to use a computer. It was there all the time, and I never noticed you could print "as PDF". Humbly thanking you.
  5. Greg Scott

    Getting Full PDFs of Papers

    Dean, Is it just me, or is the CRS website slow today? Speaking of PDFs, how do you produce a PDF of your COM page? James Cain attached his COM page in PDF format here. With Chrome on Linux, I can only save the webpage as HTML. Within COM, I can only export as CSV. Any experience with this? EDIT: added link
  6. I often want to save a link to a specific post within a thread. I stumbled across a method for doing so, by adding an "entryNNNN" as in this example: http://www.crsociety.org/topic/11392-exercise/?do=findComment&comment=13908 I have not found an easy way to get this entryNNNN and append it to the thread URL. My method is a clumsy 2 step process. My questions are: 1. Is there an easy way to get this entryNNNN value into the copy/paste buffer? (I can see it by hovering on the "sharing" icon, but I want to grab the value). 2. Is there an even easier way to construct the URL for a specific post (not just thread) than manually adding #entryNNNN to the thread URL?
  7. Thanks to Dean for defogging my spectacles. The process works as I expected it to, and my problems were user error (between-chair-and-monitor error ).
  8. Dean, I'm editing my entire post, as I just now clued in to what you were telling me. It works like it ought to. I had been erroneously clicking on the "Open link ..." rather than the "Copy link ..." option in the "Share" icon right-click menu. Thanks for lifting me out of the hole I was digging!
  9. <great answer snipped> Hope this is clear and helpful! --Dean Dean, Your professional-grade post is going to be helpful to many others. I might be revealing my extreme laziness, but your description is for what I alluded to when I said "My method is a clumsy 2 step process.", popping up the "share post #X" window/box. What I was hoping for was something like "right click on the such-and-such icon, and choose save-to-clipboard". Once the text is in the clipboard, just CTRL-V to save the URL into the composition window. Your very helpful post on inserting post-specific URLs will save others' time. I stumbled into my "clumsy 2 step process" ; now others don't have to stumble.
  10. Greg Scott

    what is the easiest method of adding pics to a post?

    Dean, Your post should be a permanent resource for this and any other website: Dean's HOWTO on getting images into posts. My daily PC runs Linux, but nearly all of your post is platform agnostic. Your post is not overwhelming, but is professional grade and must have taken about 10 times as much effort as I expected anyone to expend. Thank you for adding so much value to the CRS website!
  11. I think this site has a security policy against using the "Gallery" to host images so they can be linked to in posts. At any rate, it appears the Gallery function is not implemented. It is of course possible to upload images to another website and insert links into the post. Any tips from members who've explored options for including pics in their posts?
  12. Greg Scott

    So Why Don't We Brew Our Chocolate?

    Interesting post Dean. This brought to mind the flavOnol/flavAnol mess. I had to refresh my understanding, so for what it's worth here it is: https://en.wikipedia.org/wiki/Flavonoid Flavonoids (or bioflavonoids) are a class of plant secondary metabolites. Flavonoids are widely distributed in plants, fulfilling many functions. Flavonoids are the most important plant pigments for flower coloration, producing yellow or red/blue pigmentation in petals designed to attract pollinator animals. Chemically, they have the general structure of a 15-carbon skeleton, which consists of two phenyl rings (A and B) and C is a heterocyclic ring. Flavanoids such as the catechins are "the most common group of polyphenolic compounds in the human diet and are found ubiquitously in plants". Flavonols, the original bioflavonoids such as quercetin, are also found ubiquitously, but in lesser quantities. Flavonoid Subgroups 3.1 Anthoxanthins 3.2 Flavanones 3.3 Flavanonols 3.4 Flavans 3.5 Anthocyanidins So flavOnols are in group Anthoxanthins, while flavAnols are in group Flavans. Flavans include: flavan-3-ols (flavanols): Catechin, Gallocatechin (GC), Catechin 3-gallate (Cg), Gallocatechin 3-gallate (GCg)), Epicatechins (Epicatechin (EC)), Epigallocatechin (EGC), Epicatechin 3-gallate (ECg), Epigallocatechin 3-gallate (EGCg) Proanthocyanidins are dimers, trimers, oligomers, or polymers of the flavanols flavan-4-ols flavan-3,4-diols Anthoxanthins are divided into two groups: Flavone: e.g. Luteolin, Apigenin, Tangeritin Flavonol: e.g. Quercetin, Kaempferol, Myricetin, Fisetin, Galangin, Isorhamnetin, Pachypodol, Rhamnazin, Pyranoflavonols, Furanoflavonols,
  13. I've heard about ketones in fasting, and I read that some flavonoids (subclass anthoxanthins) are ketone-containing compounds. But I haven't seen flavonoids mentioned in discussions of fasting (ketogenesis). I had expected to find some "compare and contrast" info. I see that ketones have straight carbon chains (i.e. are open-chain compounds) and a carbonyl group, while flavonoids have rings (i.e. are cyclic compounds) and a carbonyl group. How do the ketone-containing compounds of flavanoids in class anthoxanthins (flavones and flavonols) relate to the "ketone bodies" in ketogenesis triggered during fasting (for at least 2 or 3 days)? I'm hoping for some "compare and contrast" info. I do not expect there to be anthoxanthins in ketogenesis. It seems that acetone is an open-chain ketone, and is produced in ketosis, but has little similarity to the ketone-containing compounds of flavonoids (specifically anthoxanthins), which are cyclic. Maybe the open-chain versus cyclic compound is so different in the minds of informed people that the ketone commonality is not worth discussing. After my feeble Internet searching failed to provide info on chemical similarity between flavonoids' (specifically anthoxanthins) ketone compounds and the "ketone bodies" in fasting, I turned to Wikipedia, which left me somewhat confused: 1. https://en.wikipedia.org/wiki/Ketone Not to be confused with ketone bodies. The word ketone derives its name from Aketon, an old German word for acetone. 2. https://en.wikipedia.org/wiki/Ketone_bodies The three endogenous ketone bodies are acetone, acetoacetic acid, and beta-hydroxybutyric acid. 3. https://en.wikipedia.org/wiki/Acetone Acetone is a colorless, volatile, flammable liquid, and is the simplest ketone. So acetone is a ketone body (2), and is the simplest ketone (3), but ketone is "Not to be confused with ketone bodies" (1). Hmmm. Here ends my question. The remainder of this post is just some interesting info from Wikipedia: https://en.wikipedia.org/wiki/Flavonoid Flavonoids include anthoxanthins (flavones and flavonols), which are ketone-containing compounds. This class was the first to be termed bioflavonoids. https://en.wikipedia.org/wiki/Ketosis Ketosis is a metabolic state where most of the body's energy supply comes from ketone bodies in the blood, in contrast to a state of glycolysis where blood glucose provides most of the energy. Ketone bodies are formed by ketogenesis when liver glycogen stores are depleted (or from metabolising medium-chain triglycerides). The main ketone bodies used for energy are acetoacetate and β-hydroxybutyrate, and the levels of ketone bodies are regulated mainly by insulin and glucagon. Most cells in the body can use both glucose and ketone bodies for fuel, and during ketosis, free fatty acids and glucose synthesis (gluconeogenesis) fuel the remainder. https://en.wikipedia.org/wiki/Acetone Biosynthesis Small amounts of acetone are produced in the body by the decarboxylation of ketone bodies. Certain dietary patterns, including prolonged fasting and high-fat low-carbohydrate dieting, can produce ketosis, in which acetone is formed in body tissue. Certain health conditions, such as alcoholism and diabetes, can produce ketoacidosis, uncontrollable ketosis that leads to a sharp, and potentially fatal, increase in the acidity of the blood. Since it is a byproduct of fermentation, acetone is a byproduct of the distillery industry.
  14. See Dean's reply for link to other discussion. (Remember, searching the forum is your friend!) I hope this isn't another case where I miss a highly relevant post, but at least this time I did some searching before posting this. This post merely outlines why I have started popping pills. Certainly those who cook food or buy processed foods have more choices than I. I prefer raw food, and have never wanted to spend time cooking any food. I am one of those fruitarians who doesn't eat nuts or seeds. Wikipedia: Fruitarianism states: Fruitarianism is a diet that consists entirely or primarily of fruits in the botanical sense, and possibly nuts and seeds, without animal products. Well when I started out 43 years ago, it just didn't occur to me that nuts were part of a fruitarian regimen. Later I learned that nuts are fruit: A nut in botany is a simple dry fruit with one seed (rarely two) in which the ovary wall becomes very hard (stony or woody) at maturity, and where the seed remains unattached or free within the ovary wall. Who knew? Not I. But anyway, that's a technicality, not a reason to impose nuts on oneself. I have nothing against nuts or seeds. I just never bothered with them, that's all. But after CHRON-O-Meter revealed a selenium deficiency, I looked into adding some nuts or seeds that contain selenium. I had already been warned off Brazil nuts as having the potential to provide a toxic overdose of selenium. According to CHRON-O-Meter, one would have to consume: walnuts: 1308 kcal in 200g to boost selenium intake by 18% almonds: 1150 kcal in 200g to boost selenium intake by 9% Other nut options suggested by CHRON-O-Meter's "Ask the Oracle" didn't appeal to me (e.g. Seeds, sunflower seed kernels, dry roasted, with salt added), but the Oracle did draw my attention to "Chia seeds" (which I am unfamiliar with):chia seeds: 972 kcal in 200g to boost selenium intake by 201%That's more like it! I used 200g for easy comparison with walnuts and almonds, but 100% selenium RDA is provided by:chia seeds: 486 kcal in 100g to boost selenium intake by 100%There are other sources of selenium, so a smaller serving of chia seeds might suffice:chia seeds: 243 kcal in 50g to boost selenium intake by 50%After this investigation, I'm still not keen about nuts and seeds. I've never taken pills for nutrients, until recently when I followed Dean's advice and started getting B12 from a pill rather than from yeast flakes, and that seems satisfactory. So I've decided to get selenium from a pill. Sources of various micronutrients are listed in Dean's extremely helpful post Dean's Vegan Supplement Regime.
  15. Greg Scott

    What drove me from vegan food to a pill

    Dean, Not that it's important, but yeast flakes are a recent thing for me (last year or so). I didn't like tempeh, so to minimize consumption, I always ate some dry breakfast cereal, just for its B12 content. I thought of this as taking a pill, since the cereal is processed food. I did wonder about its bioavailability, since in vegan articles tempeh was usually recommended more warmly than fortified breakfast cereals. I think the literal pill is more convenient, so I'll discontinue the cereal. Mental flexibility is important, especially as we age and naturally become hidebound. Although I follow one of the most restricted diets, it's due to personal quirks including laziness and irrational aversions, rather than to dogmatism.
  16. Greg Scott

    What drove me from vegan food to a pill

    Dean, Right from the beginning I always sought a B12 source. For years I ate tempeh, yeast flakes, fortified breakfast cereals (one source at a time). I was always concerned about bioavailability. Sometime in the last few years I read that tests on vegans relying solely on tempeh for B12 revealed them to be deficient, so I gleefully eliminated tempeh. I still wondered about yeast flakes and the cereals I eat dry. Your recent advice prompted me to go with the pill, and I have no regrets. Thank you.
  17. Greg Scott

    seeking nut recommendations

    I think some CRS members spoke favorably of nuts.com, so I thought I'd give it a try. Can someone recommend a few kinds of nuts that would provide varied nutrients, and are not too pricey? I recently learned here that Brazil nuts might not be a wise choice. My concern is that if I choose several kinds of nuts, I might inadvertently select several kinds that overlap too much in nutrients. Thank you.
  18. Greg Scott

    seeking nut recommendations

    Great work. That could come in handy sometime. Thanks Greg. Just curious: why isn't it handy now, in your current decision? I wanted to create a thread with info (even if it's elsewhere, but it should be only a few clicks away) that would help people make decisions about which nuts to eat. Is it too much info? Should it be formatted in some other way? I was taking Dean's recommendation (above) that I look at a posting you originated, namely Nuts: which are best?. Dean was right that the type of info I was seeking is nicely laid out in your post. The following excerpt from your post is just right for me, including the formatting: So I would like to thank you for that post, and also provide a response to your question "Should it be formatted in some other way?": the spreadsheet might be a gold mine for gurus, but for me your post Nuts: which are best? lays out the info beautifully.
  19. Greg Scott

    Dean's Vegan Supplement Regime

    Dean, This table is a useful enhancement of the original. Thank you. Please feel free to delete this post if you think it just adds noise to your thread. I won't mind. I had completed my search for vegan substitutes yesterday, and noticed one oddity: The Doctor's Best 20 Mg Lutein I came up with is available on Amazon Prime, while the one you list is on Amazon Prime Pantry, which might not be convenient for small quantities (I'm not experienced with Amazon Pantry). Amazon Prime Pantry Lutein/Zea 1 Cap/Day 20mg/2mg Lutein/Zeaxanthin. Doctor's Best Amazon Prime Lutein/Zea 1 Cap/Day 20mg/1.5mg Lutein/Zeaxanthin. Doctor's Best I know we can't always trust Amazon product information, but there is a difference in the ingredients: Prime only 1.5mg of Zeaxanthin whereas the Pantry choice has 2.0mg. The Prime product lists 0.15mg of Cryptoxanthin, whereas the Pantry choice doesn't list Cryptoxanthin. I don't know if it's better or worse to have the Cryptoxanthin, again assuming the labeling is reliable.
  20. Thanks James, It's good to have someone following a similar diet. I presume you saw Dean's supplement list. I've never taken pills before. Do you? The only foods on your report I don't eat routinely are oatmeal, pea protein isolate, chili, potato, and tempeh. I don't eat legumes, but only because they need to be cooked. I never cook because I don't want to spend the time. That's why I eat raw foods. Your diet is better. I consumed tempeh until I saw a report that vegans relying on tempeh were B-12 deficient. I don't recall where I read that, and it wouldn't surprise me if it's not a settled question. But anyway I stopped eating tempeh. Your diet looks exemplary to me. Your CRON-O-Meter breakdown is far superior to mine. You've probably noticed the biggest deficiencies I reported (and I have other less alarming deficiencies). I imagine your intake of legumes and potatoes accounts for much of the superiority. Can you tell me what foods are contributing most to vitamin D, calcium, and selenium on your CRON-O-Meter report? I notice your report doesn't show percentages for omega-3 and omega-6. My report for yesterday had omega-3=128% while omega-6=3%. I wonder how you are getting enough omega-6 to achieve the recommended 3:1 ratio. Thanks for joining this thread. Your data are very interesting.
  21. I'll change them in future orders, except for the Ovega-3, which is quite clearly vegan per the packaging. It says it's capsules are plant-derived. Dean, Sorry for the error, I should not post when tired. The Ovega-3 is clearly vegan.
  22. Well said Zeta, and I concur.
  23. Sucrose 21g Fructose 61g Glucose 31g Sugar 139g EDIT: updated with the values for a typical day
  24. My bad. I must admit, that while I'm a vegan for ethical reasons, I've never been a stickler for gelatin in my supplements. Thanks for pointing it out to me. I'll go with this vegan one from Now next time, and take it less frequently, since its 200mcg (286% RDA), rather than 100mcg per capsule. --Dean Dean, I don't expect those minuscule amounts of gelatin to affect my health, but I prefer to avoid it. I'm not sure whether it's some ethical concern or some irrational motive. In any case, I don't like holier-than-thou attitudes, so you'll never need to defend your choices to me. In case you're interested: of the supplements I checked, the following contained gelatin: Sundown D3 Swanson selenium Carlson K2 Trunature Lutein Ovega-3 DHA Finding vegan alternatives on Amazon was easy. Having wasted time on this gelatin distraction, I apologize and want to reaffirm how useful your vegan supplement regime is. Thanks again for the guidance.
  25. Yes Michael. I've been doing CR for over 40 years, but only now learning the "ON" part thanks to CRS members. I've been lucky that my intuitive approach has kept me from catastrophe so far, but it is time to get with the CRON program. I'll be reviewing and repacking my backpack. What about legumes? I was surprised to learn that Dean had an Se problem, too, as I get lots; I see a huge chunk of mine comes from a daily legume stew. I never got started with legumes, having adopted the raw approach since my teen years. My selenium deficiency needs to be attended to, but it might not be so dire as the 14% suggests. Today I added yeast flakes and the value jumped to 47%. Also, I have eaten nuts and intend to resume (mild agoraphobia discouraged a visit to the market that I used for nuts, but now I'm looking at purchasing nuts online). I'll answer this soon. Thank you.
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