Dietitian's corner

[SimpleDom]

I'm glad we agree on this

 

Table attached for primary sources of omega-3 fatty acids FYI.

 

So this is the reason flaxseed and olive oil is recommended for something like a salad, and canola and avocado oil is recommended for cooking purposes.

 

Can anybody out there tell me another big reason why canola and avocado oil are suitable for cooking with? We're talking ideally not deep frying, but stir fry etc.

 

I'm going with the high smoke point, which makes it very stable. So the chances are higher that you're still eating the healthy fats even after cooking with it.

[SimpleDom]

Excess anything, including carbs, will result in adipose tissue.

 

Of course, in theory, this is obvious. There two major reasons for why I say the fats aren't the problem:

 

1. Practically, it's VERY difficult to over eat on high fat. You simply don't want to. Carbs are VERY easy to over eat. Fatty acids are more "expensive" to absorb (unless they are already MCT), and much of the fat you eat is simply excreted in faeces. Carbs (even the low GI stuff) are absorbed much more quickly and easily. So yes, if you're really able to eat so much fat as to have an excess of energy which will be stored, then you will get fat. After a year of eating 80% fat in my diet, I have only had a decline in body fat percentage (yes yes... Anecdotal evidence only).

 

2. Insulin. You don't get insulin response from eating fats (Unless you're approaching dangerous levels of ketosis where insulin is excreted to prevent ketoacidosis). You do from Carbs, and to some extent proteins (because you can product glucose from these too). The Insulin response, in very simple terms, makes your body convert the excess energy into stored fat.

 

So, allow me to over simplify based on the above:

 

Fat + Carbs = More likely to store Fat

Carbs = More likely to store Fat

Fat = Less likely to store Fat

 

Anyway... As I said before I'm not really qualified to argue... I've just read some stuff.

[Sports Certified Dietitian]

I'm going with the high smoke point, which makes it very stable. So the chances are higher that you're still eating the healthy fats even after cooking with it.

Well done! Spot on. Avo oil has a smoking point of 271 deg celcius, which makes it much more stable at higher temperatures. Less damage taking place when cooking with the oil.

[Sports Certified Dietitian]

Of course, in theory, this is obvious. There two major reasons for why I say the fats aren't the problem:

 

1. Practically, it's VERY difficult to over eat on high fat. You simply don't want to. Carbs are VERY easy to over eat. Fatty acids are more "expensive" to absorb (unless they are already MCT), and much of the fat you eat is simply excreted in faeces. Carbs (even the low GI stuff) are absorbed much more quickly and easily. So yes, if you're really able to eat so much fat as to have an excess of energy which will be stored, then you will get fat. After a year of eating 80% fat in my diet, I have only had a decline in body fat percentage (yes yes... Anecdotal evidence only).

 

2. Insulin. You don't get insulin response from eating fats (Unless you're approaching dangerous levels of ketosis where insulin is excreted to prevent ketoacidosis). You do from Carbs, and to some extent proteins (because you can product glucose from these too). The Insulin response, in very simple terms, makes your body convert the excess energy into stored fat.

 

So, allow me to over simplify based on the above:

 

Fat + Carbs = More likely to store Fat

Carbs = More likely to store Fat

Fat = Less likely to store Fat

 

Anyway... As I said before I'm not really qualified to argue... I've just read some stuff.

You make some good interesting points.

 

You eat 80% fat as a diet?!

[Sports Certified Dietitian]

Back on the DNA analysis bandwagon.

 

For those of you that have read the previous basics I uploaded, see whether you can answer these few questions:

 

1) What are the 4 nitrogenous bases present in DNA...and for those of you that enjoy being stretched (mentally)...how does RNA differ in this regard?

 

2) What is a SNP?

 

3) What's the difference between phenotype and genotype?

 

4) What is an allele?

 

5) Do you understand the difference between a wild type, heterozygote and homozygote?

 

If you've mastered the above, we ready for the next part of Nutrigenomics....

[SimpleDom]

You make some good interesting points.

 

You eat 80% fat as a diet?!

That's correct. 80% fat, 15% protein, and an inevitable 5% carb (mainly because I eat a lot dairy).

[Mntboy]

Back on the DNA analysis bandwagon.

 

For those of you that have read the previous basics I uploaded, see whether you can answer these few questions:

 

1) What are the 4 nitrogenous bases present in DNA...and for those of you that enjoy being stretched (mentally)...how does RNA differ in this regard? Answer: C A T G. Not too sure on the exact difference but would imagine that it's based on the amount of base pairs and/or structure.

 

2) What is a SNP? Answer: Single Nucleotide Polymorphism. Effects minor changes to genetic information.

 

3) What's the difference between phenotype and genotype? Stumped, sorry. Edit: According to Google a genotype is one's genetic composition whereas phenotype is one's physical and behavioral characteristics. Sorry I don't like being stumped.

 

4) What is an allele? Answer: The linkage between the double helix strands, I think.

 

5) Do you understand the difference between a wild type, heterozygote and homozygote? Answer: Sort of. I know that wild type & homozygote is a base pair that are of the same coding eg A A or T T but not to sure of the difference between them. These three types work together.

 

If you've mastered the above, we ready for the next part of Nutrigenomics....

[Sports Certified Dietitian]

That's correct. 80% fat, 15% protein, and an inevitable 5% carb (mainly because I eat a lot dairy).

Your approach intrigues me.

 

Would you be open to discussing how you reached this point, the effect on your training, what you eat etc?

 

I'd be very interested to hear what you have to say.

[Sports Certified Dietitian]

 

Back on the DNA analysis bandwagon.

 

For those of you that have read the previous basics I uploaded, see whether you can answer these few questions:

 

1) What are the 4 nitrogenous bases present in DNA...and for those of you that enjoy being stretched (mentally)...how does RNA differ in this regard? Answer: C A T G. Not too sure on the exact difference but would imagine that it's based on the amount of base pairs and/or structure.

 

2) What is a SNP? Answer: Single Nucleotide Polymorphism. Effects minor changes to genetic information.

 

3) What's the difference between phenotype and genotype? Stumped, sorry. Edit: According to Google a genotype is one's genetic composition whereas phenotype is one's physical and behavioral characteristics. Sorry I don't like being stumped.

 

4) What is an allele? Answer: The linkage between the double helix strands, I think.

 

5) Do you understand the difference between a wild type, heterozygote and homozygote? Answer: Sort of. I know that wild type & homozygote is a base pair that are of the same coding eg A A or T T but not to sure of the difference between them. These three types work together.

 

If you've mastered the above, we ready for the next part of Nutrigenomics....

 

Anybody else for some input...?

[SimpleDom]

Your approach intrigues me.

 

Would you be open to discussing how you reached this point, the effect on your training, what you eat etc?

 

I'd be very interested to hear what you have to say.

Sure. No problem. I've been experimenting for a good year now. Loads of high intensity stuff, and lots of riding easy. There was a huge hit to training and racing for a long time, until I decided to go as high fat as I am now. When I'm very strict (most of the time, unless travelling for work where it's difficult) my training and racing is now very good. I'm breaking records for races and rides that I did carbed up.

[Sports Certified Dietitian]

Sure. No problem. I've been experimenting for a good year now. Loads of high intensity stuff, and lots of riding easy. There was a huge hit to training and racing for a long time, until I decided to go as high fat as I am now. When I'm very strict (most of the time, unless travelling for work where it's difficult) my training and racing is now very good. I'm breaking records for races and rides that I did carbed up.

Could you share what you eat on a typical day and the training routine you follow?

[Sports Certified Dietitian]

Anybody else for some input...?

 

 

 

Back on the DNA analysis bandwagon.

 

For those of you that have read the previous basics I uploaded, see whether you can answer these few questions:

 

1) What are the 4 nitrogenous bases present in DNA...and for those of you that enjoy being stretched (mentally)...how does RNA differ in this regard? Answer: C A T G. Not too sure on the exact difference but would imagine that it's based on the amount of base pairs and/or structure. Well done. Cytosine ©, Adenine (A), Thymine (T) and Guanine (G) is right. There are a few differences between DNA and RNA, but in this context Thymine gets replaced with Uracil (U).

 

2) What is a SNP? Answer: Single Nucleotide Polymorphism. Effects minor changes to genetic information.

A single nucleotide difference in a gene variant - they make a significant impact on how our genes function, and it is these changes that get picked up with genetic testing and which play a major part in how we function and perform.

 

3) What's the difference between phenotype and genotype? Stumped, sorry. Edit: According to Google a genotype is one's genetic composition whereas phenotype is one's physical and behavioral characteristics. Sorry I don't like being stumped. Haha spot on! So phenotype is what you see, for example blue eyes, brown hair etc, and genotype are our genes that give rise to our phenotype.

 

4) What is an allele? Answer: The linkage between the double helix strands, I think. Not quite. Bearing in mind that all body cells have 46 chromosomes, or 23 sets of chromosomes, half from father and half from mother. Two chromosomes (called a homologous pair) with genes at the same location on the chromosome, coding for the same characteristic, are called alleles.

 

5) Do you understand the difference between a wild type, heterozygote and homozygote? Answer: Sort of. I know that wild type & homozygote is a base pair that are of the same coding eg A A or T T but not to sure of the difference between them. These three types work together. This point is important, especially when individual test results are interpreted. So wild type refers to the most common gene variation in a speciifc population. If you remember above that 23 pairs of chromosomes have a gene from the father and a gene from the mother, so they both are able to "encode" for the same characteristic. With heterozygote there is a SNP with the one gene that makes it different, for example one gene can be seen as "B" (dominant for brown eyes) and the other gene can be seen as "b" (recessive for brown eyes). So they differ and hence are heterozygotes). For homozygotes, they the same, so can either be "BB" or "bb", depending which genes a person inherited or has. 

 

If you've mastered the above, we ready for the next part of Nutrigenomics....

 

[SimpleDom]

Could you share what you eat on a typical day and the training routine you follow?

 

No problem. It's pretty simple, and some may call it boring. but basically:

 

- Every morning, Bulletproof coffee (2 TBSP coconut oil, 6TBSP Cream, 30g butter)

- 3-4 eggs in an omelette with butter (about 20g), Cream (a dollop), and grated cheese (about 20g) - This usually lasts to dinner. I don't snack on anything, because I'm not hungry.

 

Dinner is usually a protein (chicken, red-meat,  fish, etc) and either salad with loads of olive oil, or veggies like creamed spinach, brussel sprouts with cream cheese and bacon, cabbage in butter, etc). We don't cook with any seed oils. We only use lard, tallow, butter, and coconut oil. After dinner I will sometimes add additional fats in the form of double cream yoghurt and nuts, or macadamia nut butter (unsweeted). Tea or coffee during the day is with heavy cream, and I drink water.

 

So, Eggs every day, loaded with fat. I also make sure I get 2g of Sodium per day.

 

Training:

 

- I commute, around 50km per day, and about 70km on Tuesdays and Thursdays. Longer ride on Saturdays, Run on Sundays. Rides at the moment are focussed on Z2, but only since 2 weeks ago. Before that, I happily ride in Z4/5 for the 1.5 hr ride home.

- Intervals during this Z2 phase are limited to once per 2 weeks, but also ride up Northcliff on the SingleSpeed on most Thursday mornings.

- Im currently beating all my own records that were set on High Carb.

 

I'm currently in a base building phase for next year's Epic, which involves Metabolic efficiency training and diet adaptation. The LCHF has made me very efficient, but there is always room for improvement. The further I can push the cross-over point to anaerobic, the harder I can train/race on zero carb.

 

However, we are going to experiment with SuperStarch. This is a carb that doesn't cause any significant insulin response, and thus doesn't shut down my fat burning abilities. I'll only use this for racing, and only if I feel I get significant benefit. I'm pretty sure it will still have inflammatory effects, but I'm willing to try if it's just for racing.

[Sports Certified Dietitian]

No problem. It's pretty simple, and some may call it boring. but basically:

 

- Every morning, Bulletproof coffee (2 TBSP coconut oil, 6TBSP Cream, 30g butter)

- 3-4 eggs in an omelette with butter (about 20g), Cream (a dollop), and grated cheese (about 20g) - This usually lasts to dinner. I don't snack on anything, because I'm not hungry.

 

Dinner is usually a protein (chicken, red-meat,  fish, etc) and either salad with loads of olive oil, or veggies like creamed spinach, brussel sprouts with cream cheese and bacon, cabbage in butter, etc). We don't cook with any seed oils. We only use lard, tallow, butter, and coconut oil. After dinner I will sometimes add additional fats in the form of double cream yoghurt and nuts, or macadamia nut butter (unsweeted). Tea or coffee during the day is with heavy cream, and I drink water.

 

So, Eggs every day, loaded with fat. I also make sure I get 2g of Sodium per day.

 

Training:

 

- I commute, around 50km per day, and about 70km on Tuesdays and Thursdays. Longer ride on Saturdays, Run on Sundays. Rides at the moment are focussed on Z2, but only since 2 weeks ago. Before that, I happily ride in Z4/5 for the 1.5 hr ride home.

- Intervals during this Z2 phase are limited to once per 2 weeks, but also ride up Northcliff on the SingleSpeed on most Thursday mornings.

- Im currently beating all my own records that were set on High Carb.

 

I'm currently in a base building phase for next year's Epic, which involves Metabolic efficiency training and diet adaptation. The LCHF has made me very efficient, but there is always room for improvement. The further I can push the cross-over point to anaerobic, the harder I can train/race on zero carb.

 

However, we are going to experiment with SuperStarch. This is a carb that doesn't cause any significant insulin response, and thus doesn't shut down my fat burning abilities. I'll only use this for racing, and only if I feel I get significant benefit. I'm pretty sure it will still have inflammatory effects, but I'm willing to try if it's just for racing.

Thanks for sharing. I found it very interesting. Let us know how the superstarch pans out and good luck with the training!

[Sports Certified Dietitian]

DNA gene evidence and report examples

 

The attachment “evidence and format” (not attached) goes into quite a bit of detail on which genes are being tested and why. It touches on three of the four tests, and hence I have attached the fourth one, DNA Sport.

 

1. DNA Diet (only file attached) – This report shows the test results of gene/s in the following areas: absorption and metabolism; fat metabolism, obesity and satiety; regulation of metabolism and feeding behaviour; insulin sensitivity and regulation of energy intake; exercise responsiveness; circadian rhythms; fat storage; inflammation.

 

For this person, a low-carbohydrate diet is indicated, which clarifies the exact approach to be taken for optimum health and sports performance.

 

1. DNA Health - This report shows the test results of gene/s in the following areas: lipid metabolism; B Vitamins/methylation; detoxification; inflammation; oxidative stress; bone health; insulin sensitivity; iron overload.

For this person, an important discovery was that his vitamin D receptor gene (VDR) was homozygotic with  a bad variant, and hence without Vitamin D supplementation, he would have an increased risk of osteoporosis, especially in the lumbar region, later in life.

 

1. DNA Oestrogen - This report shows the test results of gene/s in oestrogen biosynthesis, oestrogen metabolism, and phase I and phase II detoxification within the liver.

For this person, his COMT consists of a bad variant, and although a male, oestrogen metabolism and liver detoxification is still of utmost importance. Some of the dietary changes that he was able to make were supplementation with Vitamin B complex and Magnesium to optimise the functioning of COMT during liver detoxification.

 

1. DNA Sport - This report shows the test results of gene/s in the following areas: injury susceptibility; inflammation; oxidative Stress.

Data for this person indicates, amongst other things, that he is at much higher risk for tendon and ligament injuries, and needs to implement preventative strategies to counteract this. His propensity for inflammation (C-reactive protein) is also high, and hence focusing on recovery and recuperation is of utmost importance should he want to be successful with his training/sport.

 

Due to size constraints I was unable to upload all the attachments. If you email me at mrcraigvardi@yahoo.co.uk, I can email them to you.

 

Have a read and go through the attachments. Please feel free to ask any questions that you may have.

DNA Diet report example1.pdf

[Sports Certified Dietitian]

DNA gene evidence and report examples

 

The attachment “evidence and format” (not attached) goes into quite a bit of detail on which genes are being tested and why. It touches on three of the four tests, and hence I have attached the fourth one, DNA Sport.

 

1. DNA Diet (only file attached) – This report shows the test results of gene/s in the following areas: absorption and metabolism; fat metabolism, obesity and satiety; regulation of metabolism and feeding behaviour; insulin sensitivity and regulation of energy intake; exercise responsiveness; circadian rhythms; fat storage; inflammation.

 

For this person, a low-carbohydrate diet is indicated, which clarifies the exact approach to be taken for optimum health and sports performance.

 

1. DNA Health - This report shows the test results of gene/s in the following areas: lipid metabolism; B Vitamins/methylation; detoxification; inflammation; oxidative stress; bone health; insulin sensitivity; iron overload.

For this person, an important discovery was that his vitamin D receptor gene (VDR) was homozygotic with  a bad variant, and hence without Vitamin D supplementation, he would have an increased risk of osteoporosis, especially in the lumbar region, later in life.

 

1. DNA Oestrogen - This report shows the test results of gene/s in oestrogen biosynthesis, oestrogen metabolism, and phase I and phase II detoxification within the liver.

For this person, his COMT consists of a bad variant, and although a male, oestrogen metabolism and liver detoxification is still of utmost importance. Some of the dietary changes that he was able to make were supplementation with Vitamin B complex and Magnesium to optimise the functioning of COMT during liver detoxification.

 

1. DNA Sport - This report shows the test results of gene/s in the following areas: injury susceptibility; inflammation; oxidative Stress.

Data for this person indicates, amongst other things, that he is at much higher risk for tendon and ligament injuries, and needs to implement preventative strategies to counteract this. His propensity for inflammation (C-reactive protein) is also high, and hence focusing on recovery and recuperation is of utmost importance should he want to be successful with his training/sport.

 

Due to size constraints I was unable to upload all the attachments. If you email me at mrcraigvardi@yahoo.co.uk, I can email them to you.

 

Have a read and go through the attachments. Please feel free to ask any questions that you may have.

DNA Sport Report example1.pdf