|Zinc||anti-inflammatory, antioxidant||red meat (grass-fed beef or lamb), chickpeas, cashews, almonds, hemp seeds, pumpkin seeds, eggs||"Effect of Zinc on Immune Cells", https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2277319/|
|Selenium||antiviral and anticancer properties; counteracts aging of the immune system||Brazil nuts are one of the richest sources of selenium (one or two a day supply the amount you need). Salmon, beef, turkey, eggs. Sunflower seeds, brown rice, mushrooms, spinach.||"The influence of selenium on immune responses", https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3723386/|
|Vitamin A||Maintains strong mucosal barriers, e.g. of the eyes, respiratory, gastrointestinal, and genitourinary tracts, keeping out infection||Meat, eggs, fish, and organ meats (e.g. liver). Vegetables that are deep green, yellow, or orange e.g. kale, spinach, carrots, sweet potatoes. Note: Plant-based sources are harder for the body to utilize.||"Multiple Roles Played By Vitamin A In The Immune System", https://www.medicalnewstoday.com/articles/219513.php|
- Promotes neurogenesis (the production of new brain cells) [Sandrine Thuret, Neuroscientist]
- Per Dr. Mercola article on nitric oxide, High Intensity Interval Training (HIIT):
- Improves immune function
- Stimulate increase of lean body mass (muscle), increasing efficiency in burning fat for fuel
- Promotes mitochondrial biogenesis (the primary source of the body’s energy). Increased mitochondria in the brain promotes cognitive function and repair of brain damage.
- Increases VO2 max (cardiovascular endurance, stamina)
- Reduces insulin resistance
Add lemon juice (vitamin C) and cayenne pepper
Apple Cider Vinegar
Healthy snacks and meal substitutes
“An apple a day keeps the doctor away.” or “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” [per here].
Interestingly, I have a friend who told me he can’t eat apples because he can’t digest them. It seems that about 10% of the population has IBS (Irritable Bowel Syndrome) and apples are one of the foods that exacerbate the problem.
I like to cut the apple in slices and use them to scope up some organic peanut butter.
Great tasting protein bars. My favorite flavors are Peanut Butter and Jelly and Cocoa Nut. You’d never suspect they are made from crickets.
Healthy, simple breakfast ideas
“Sardine Scramble” is my own name for scrambled eggs with sardines. I don’t remember where I got the idea, but the company that sells the sardines I bought from Costco has a similar recipe called Fisherman’s Breakfast.
My recipe is so modest it hardly merits being called a recipe. In a large skillet, I covered the bottom with avocado oil, put in 4 eggs and a can of sardines. Heat at medium low on our gas cooktop until the eggs are cooked, constantly mixing and separating the sardines into smaller, bite-sized pieces. After serving, I added salt and pepper to taste. This made twice as much food as I felt like eating, but I wasn’t especially hungry.
The virtues of this simple meal include:
- A non-cook like myself can easily prepare it. (It’s an alternative to another simple breakfast I make which is chopping up an Applegate sausage and mixing it in with scrambled eggs.)
- Tastes good and filling
- Easy way for me to get fish into my diet (per Mark Hyman in “What the Heck Should I Eat?”, we should eat fish three times a week)
Also known as porridge.
This site says to use a 1 to 4 ratio of steel-cut oatmeal to water. I put in a 1/4 cup of oatmeal, 1 cup of water, let it simmer for 30 minutes, then added cinnamon and blueberries at the end. I ended up with oatmeal soup:
Circular Strength Training (CST) is a health-first approach to gain pain-free mobility and functional strength. Developed by Scott Sonnon, it is marketed through his through his company RMAX International. It consists of three core skill sets:
- Joint mobility (Intu-Flow)
- Compensatory movement (Prasara Yoga) – start with 6 Degree Flow and FlowFit
- Strength training (Clubbell swinging) – start with Clubbell Foundations
In addition to the above core programs, a number of additional programs fall under the umbrella of the CST system including:
- BAD45 (Bodyweight And Dumbbells)
- FlowFit 2
- TACFIT CSORE (Circular System Of Ring Exercise)
- TACFIT Barbarian – Body weight program using parallets
- TACFIT Commando
- Clubbell Athletics Foundations
- King of Clubs
- RMax Powered Running
Sonnon has a powerful life story some of which he told in his TED talk.
The book Body by Science by Doug McGuff and John Little presents a strength-training program based on the experience and research of a medical doctor and a leading fitness researcher. It’s main premise is that you can exercise effectively for only 12 minutes per week.
At first blush, this claim may seem to good to be true. However, the authors support their assertion with a fascinating (albeit somewhat challenging for the layman) medical explanation of what happens in the body metabolically during exercise. In a nutshell, a small number of specific, high resistance (not “cardio”) exercises (called “The Big Five”) performed very slowly will fatigue all the major muscle groups. It can take the body a week more to fully recover and repair the muscular micro-damage (which is how growth occurs). Hence, 12 minutes per week.
They describe a machine weight (using Nautilus equipment) and a free-weight version. I personally prefer a body weight only approach similar to the Scapula Shrug Circle (adding the full flexion/extension of the arms as well as squats or lunges).
The virtue of the “Big Five” workout is that it’s simple and accessible regardless of physical condition or age. If you are not comfortable with performing, or able to perform, the workout on your own, there are even professionals who provide equipment and coaching. (While not an endorsement, one such provider seems to be Superslow Zone.)
A major weakness of the “Big Five” workout is that it does not address joint mobility or movement compensation (in contrast with CST).
If exercising once a week for about 15 minutes is all you are able / willing to do, this is a reasonably effective approach. In fact, the “Big Five” exercises reflect part of a core principle of CST, namely, 6 degrees of movement. However, there is far greater benefit to receive from CST because CST provides a much more robust set of fitness “tools”.