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Tom Martin
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"I see what ya did there!" posts are my favorite, so expect to see them from me.
"I see what ya did there!" posts are my favorite, so expect to see them from me.

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Oats lower blood glucose (no sugar, just complex carbohydrates only), blood pressure, cholesterol, hunger, skin inflammation and dryness, prevent cancer and obesity, support immune and hair-cartilage-skin health. Oats also have 2.4 times more protein than rice and more protein in 100 grams than all other grains (quinoa and buckwheat included) and the protein quality score 95 is higher than hamburger beef 79, rice 71, wheat 52, barley 73. Oats can be added to smoothies and are the least processed grain one can buy in a store (they only steam it a little to inactivate enzymes that would make oats go rancid within 4 days otherwise) - with no additives, no chemicals and the awful stuff they add to bread sometimes, etc. That's why many 90-99% raw vegans are adding rolled or quick oats (rolled oats take longer to cook, but some people eat rolled or quick oats directly, no cooking, no issues) sometimes to diversify protein sources, especially since quick or rolled oats are less than 1$ a pound at most grocery stores and have no chemicals or preservatives added. By weight, rolled or quick oats have 114 times more cysteine and 103 times more methionine than onion, 38 times more cystine and 12 times more methionine than zukini, 16 times more cystine than broccoli, 50 times more cystine than tomatoes, 228 times more cystine than watermelon. Cysteine or cystine (as the Cys-Cys dimer of cysteine is listed on some nutrition websites) is a nonessential amino acid made from the essential amino acid methionine (which is low in vegan diets sometimes) that is often low in veggies - but abundant in grains, seeds, legumes. Cystine is important for optimal cartilage, skin, hair, arterial health. Hair and skin are made up 10-14% Cystine.http://nutritiondata.self.com/facts/breakfast-cereals/1597/2. 300 grams of rolled oats added to a smoothie adds 40 grams of protein or 80% of daily needs for most people.

Oat lowers blood pressure ► https://www.ncbi.nlm.nih.gov/pubmed/11978262 - J Fam Pract. 2002 Apr;51(4):369

Avenanthramides, polyphenols in oat, kill colon cancer cells and fiber in oats prevents colon cancer ► https://www.ncbi.nlm.nih.gov/pubmed/21058188 - Nutr Cancer. 2010;62(8):1007-16

Oats may reduce asthma in children ► https://www.ncbi.nlm.nih.gov/pubmed/19674492 - Br J Nutr. 2010 Jan;103(2):266-73.

Oat beta glucans boost the immune system ► https://www.ncbi.nlm.nih.gov/pubmed/19571787 - Minerva Med. 2009 Jun;100(3):237-45

Oats help reduce laxative use in nursing homes, while improving nutrition, body weight and well being of seniors ► https://www.ncbi.nlm.nih.gov/pubmed/19214342 - J Nutr Health Aging. 2009 Feb;13(2):136-9

Beta Glucan in oat has anticancer properties ► https://www.ncbi.nlm.nih.gov/pubmed/26092171 - Int J Biol Macromol. 2015 Sep;80:23-8

Beta glucan in oat lowers LDL (bad cholesterol) and total cholesterol ► https://www.ncbi.nlm.nih.gov/pubmed/21631511 -- Nutr Rev. 2011 Jun;69(6):299-309

Polyphenols in oat prevent the oxidation of bad (LDL) cholesterol, thus preventing arterial plaque formation ► https://www.ncbi.nlm.nih.gov/pubmed/15173412 - J Nutr. 2004 Jun;134(6):1459-66

Instant Oatmeal Increases Satiety, Fullness and Reduces Obesity, Caloric Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal - so eating rolled or quick Oats is much better than eating cereals with oats ► https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4674378/ - free full paper - J Am Coll Nutr. 2016 Jan 2; 35(1): 41–49

Health Canada agrees that beta glucan in oat lowers cholesterol ► https://www.ncbi.nlm.nih.gov/pubmed/25933163 - Appl Physiol Nutr Metab. 2015 Jun;40(6):535-42

After only 5 weeks, oat milk led to lower cholesterol ► https://www.ncbi.nlm.nih.gov/pubmed/10749030 - Ann Nutr Metab. 1999;43(5):301-9

Oat-bran cereal lowers serum total and LDL cholesterol in hypercholesterolemic men ►https://www.ncbi.nlm.nih.gov/pubmed/2168123 - Am J Clin Nutr. 1990 Sep;52(3):495-9

Oat lowers blood glucose, serum lipids and weight gain in Type 2 diabetics - Randomized Control Trial ► https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5037534/ - free full paper - Nutrients. 2016 Sep; 8(9): 549

Colloidal oatmeal is an effective anti-inflammatory topical treatment for irritated or dry skin. That's why people use the milky oat water resulting from mixing water with rolled or quick oats (and colloidal oatmeal) on their face at timeshttps://www.ncbi.nlm.nih.gov/pubmed/25607907 - J Drugs Dermatol. 2015 Jan;14(1):43-8. Oat in colloidal form is a centuries-old topical treatment for a variety of skin conditions, including skin rashes, erythema, burns, itch, and eczema. https://www.ncbi.nlm.nih.gov/pubmed/17373175 - J Drugs Dermatol. 2007 Feb;6(2):167-70. - explains that "colloidal oatmeal is available in various dosage forms from powders for the bath to shampoos, shaving gels, and moisturizing creams".

Oat intake significantly lowers fasting insulin concentrations ►https://www.ncbi.nlm.nih.gov/pubmed/24787712 - Br J Nutr. 2014 Aug 14;112(3):457-66

VEGANISM

For 100+ reasons I didn't eat meat for 20 years and dairy for 12 years (12% of millennials have already given up meat in America) seehttps://plus.google.com/+AlexP/posts/EkQQAE68fCm. Going vegan is like planting 62 trees in your backyard, as far as CO2 emissions reduction. 💜😊💜
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Vegans have 4 times lower diabetes than meat eaters, 2 times lower diabetes than vegetarians. The picture shows a 9 dollar glucose meter from Walmart, a 4$ lancing device, a lancet (1 cent each, can buy 200 for 2 dollars), and a test strip (can buy 50 for 9 dollars, all supplies cost about 28). This can be used to measure the glucose 1 hour after eating (should be below 140), 2 hour after eating (should be below 120) and in between meals (anywhere between 70-100 is perfect, but can also be between 100-120 too). Fasting blood glucose is ideally 70-90, but being between 90-100 is OK too. I noticed by doing over 50 tests that ginger, cilantro have a very good effect of lowering blood glucose. Today, the glucose was 93 one hour after eating cilantro, ginger and broccoli and then later on 87 1 hour after eating cilantro, ginger and broccoli again (all raw). . :)

50000 people study found that VEGANS have 4 times less diabetes than meat eaters and 2 times less than vegetarianshttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC3638849/ (full free paper - Nutr Metab Cardiovasc Dis. 2013 Apr; 23(4): 292–299). Cases of diabetes developed in 0.54% of vegans, 1.08% of lacto ovo vegetarians, 1.29% of pesco vegetarians, 0.92% of semi-vegetarians and 2.12% of non-vegetarians.

For blood glucose control broccoli is excellent. Broccoli has more protein than lentils per 100 calories, and it can be eaten raw or steamed - takes 1 minute to cook (see this $59 amazing pressure cooker ►https://plus.google.com/+AlexP/posts/81SD1Pp1TRA), not 30 minutes, no soaking needed either. Also, broccoli keeps the blood glucose under 95-105 one hour after meals, which is very healthy, compared to lentils that spike it to 120-140 (still healthy, but far less healthy long-term) or even above for some people. Beans and rice spike it even more than lentils for the same people. :)

I did several experiments with this ultra cheap kit and i came to the following conclusion: given the fact centenarians (living above 100) and supercentenarians (those above 110) have a blood glucose below average levels - it makes sense to pay attention to the levels 1 hour after eating different foods - since the values are way different after broccoli compared to the same weight of lentils or beans or rice. Grains and beans have double the glycemic load of lentils (how much glucose is released into the blood 1 hour after eating). Broccoli has half the glycemic load of lentils. Broccoli has more protein than rice, and far more complete protein too.

100 grams of cooked or raw broccoli has 7 grams of total carbs and 112 aminoacid score (versus 86 for lentils, 71 for rice and 85 for milk) and glycemic load 3 ► http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2357/2

100 grams of cooked lentils have 20 grams of total carbs and 3 times more protein than rice, 20 times more fiber than rice, which really helps glucose be much better, as well as cholesterol and triglycerides, glycemic load of 7 ► http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2

100 grams of cooked rice has 28 grams of total carbs and glycemic load of 15 ► http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5712/2

As a result of these total carb (short for carbohydrate) values, you will see that eating the same amount of rice will spike your glucose far more than eating the same amount of lentils, and that lentils will spike it more than broccoli. Veggies have more protein and nutrients per calorie, phytonutrients, flavonols, polyphenols, vitamins, minerals, etc than fruits - so it's best to eat mostly veggies and less the fruits with less sugar/carbs. It all depends also on how strong your pancreas beta cells are.

If you are going vegan and want to live to 110, it's probably best to stay away from grains and beans, and embrace lentils, veggies and broccoli. Broccoli has 7 times more vitamin C than tomatoes (vitamin C is key to blood sugar control, collagen synthesis, arterial rebuilding, skin/hair health) when raw (the longer you cook the more vitamin C you lose, so don't over cook, just steam). Broccoli has also many other nutrients than are not found in cauliflower, kale or spinach - when eaten raw, or even steamed. Broccoli has a lot of protein, half the protein per calorie of beef. It is not recommended, by some MDs, to eat more than 2 pounds of uncooked broccoli a day for months in a row, as it may cause some problems with iodine uptake. Other than that, broccoli is a very underestimated veggie that would benefit many who eat so much junk food. Same for cilantro. Kale has about the same amount of protein per 100 grams as broccoli, but more sugars than broccoli and no anti-diabetic compounds. Spinach also has same protein per 100 grams as broccoli, but overeating spinach raw or even steamed, can cause kidney stones, if you eat 3-4 pounds a day. Broccoli has more protein than all fruits and most veggies. It's the strongest anticancer vegetable out there probably too.

Going Vegan has helped many to prevent or even reverse Diabetes Type 2, and even Type 1 (https://plus.google.com/+AlexP/posts/9fvp9fEvq7e, see how milk can cause type 1 diabeteshttps://plus.google.com/+AlexP/posts/5VVB1tPWG1d) as explained below:


See below several videos about Reversing Diabetes using a Low Fat (saturated fat causes diabetes) Low Sugar (no refined sugars) Vegan Diet rich in fiber (legumes, veggies - those who ate 70 g of fiber or more daily - 4 times the standard American intake - reversed diabetes easily when cutting saturated fat in dairy-meats-fish-bacon too):

1. MD Michael Greger 7 min video ► http://nutritionfacts.org/video/diabetes-reversal-is-it-the-calories-or-the-foodgreat video about reversing Type 2 diabetes with a whole plant vegan diet since the 1930s

2. http://www.mercurynews.com/health/ci_29523546/vegan-diet-makes-difference-reversing-diabetes - man reverses diabetes with a vegan diet

3. https://youtu.be/JDM5HsQ9qPM - 1 min video of Dr. Neal Barnard about curing diabetes with a vegan diet

4. https://www.youtube.com/watch?v=P85GQBnrZN8 - 2 min video of Dr. Neal Barnard about the benefits of the vegan diet: longevity, prevent heart problems, reverse heart disease, clean the arteries, reduce the risk of Alzheimer, lower blood pressure

5. https://www.youtube.com/watch?v=mAwgdX5VxGc - half hour video by a Canadian MD about using intermittent fasting to cure diabetes.

6. Studies show saturated fat (from dairy too, cheese has lots of it) causes diabeteshttps://plus.google.com/+AlexP/posts/i9uNnN5UBaA.

7. https://plus.google.com/+AlexP/posts/7ZqsihFo8Qe - 8 min video of Dr. Neal Barnard about reversing diabetes. People who eat the most cheese and bacon have 4 times the risk of Alzheimer, which is linked to diabetes. The higher the cholesterol and animal fat intake, the higher the cognitive decline and Alzheimer risk.

8. Kaiser Permanente recommends a vegan diet for the best health and longevityhttps://plus.google.com/+AlexP/posts/PpeWtYgPn2R.

9. the importance of legumes (they provide the fiber diabetics desperately need) in blood sugar and cholesterol loweringhttps://plus.google.com/+AlexP/posts/BcWdkj5YCKE.

Centenarians tend to have lower glucose levels than average, so if you want to live longer, you can go to Walmart or some store and buy a glucose testing kit to check the fasting glucose (normal is 70-100) or 1 hour after meal glucose (normal is below 140), 2 hour after meal glucose (normal is below 120). Walmart also has a kit to check A1C levels (5% is ideal). :) Eating veggies, no added sugar, lower glycemic load legumes, no fruits, can work well to lower blood glucose, besides exercising and intermittent 24 hour water fasts (once a week, this method of fasting was used by several MDs to take people off insulin medication, see video 5 above).

The problem with some of us (vegans included) is we don't pay attention to the huge amount of added sugars in processed foods or we eat perhaps foods with high glycemic load (beans double the glycemic load of lentils for example, even if same level of protein; sweet fruits and fruits in general raise the blood glucose levels since it's not released gradually in the blood) - which when combined with saturated fat from processed foods, like hydrogenated oils, etc lead to higher blood glucose than ideal - or even the beginning of pre-diabetes. But all these levels can be brought back instantly in many cases, within days by a diet change. Some people get off medication in 2 months, as this case ► http://www.forksoverknives.com/how-i-reversed-my-diabetes-and-stopped-all-medications-with-a-plant-based-diet/.

Type 2 Diabetes can be reversed with a vegan diethttps://www.vegansociety.com/whats-new/news/type-2-diabetes-could-be-reversed-vegan-diet-say-leading-experts.

Type 1 Diabetes managed for 26 years with a Vegan Diethttps://plus.google.com/+AlexP/posts/9fvp9fEvq7e.


90 Day Study that lowered fasting glucose 8%:

It was found that centenarians have lower blood glucose, lower triglycerides, etc, so in one study they attempted to change the diet of 57 year olds by lowering carbohydrate intake and replacing it with more fat (something like eating tofu instead of lentils, or fewer lentils and more walnuts). They also took multivitamins and fat metabolism enhancing supplements like L-carnitine 2000 mg, CoQ10 100 mg, alpha lipoic acid 200 mg, DHA, EPA - one could use algae vegan oil for DHA, EPA too. The result (after 90 days only, unfortunately, this is a poor study since they did not follow them up years later to see long-term effect, if any arterial problems developed) was the lowing of the following blood parameters: leptin 48%, weight 8%, fasting glucose 8%, triglycerides 28%, insulin 40%. Due to many changes in one study it's impossible to determine what contribution the supplements had and what contribution the lower carbohydrate intake had on these parameters. It is nevertheless an informative study, since fat is always avoided these days. It would be more interesting to follow these people over years, not just 90 days and see if arterial plaque develops due to higher non-saturated fat intake. Many people develop arterial plaque if they eat too much fat and that build up takes 1 year at least. But the non-saturated fat metabolism can be sped up thru a proper supplementation, as indicated in this study - so in certain people higher fat intake should not cause a problem. The only issue is you don't know about plaque build up until you got a stroke. :) Or until it's so thick that you may have angina, or something and then it takes at least 3 months of zero fat to lower the plaque a little and maybe 1 year to get rid of it with zero fat and more garlic and other methods. They found garlic reduces 80% of plaque in a few years by just being added regularly to food, no other dietary change. There are other similar foods. For more info, see Journal of Applied Research, Vol 9, No 4, 2009 ► http://jrnlappliedresearch.com/articles/Vol9Iss4/Kohnilias.pdf

Note on Soy, Beans, Lentils, Grains, Nuts - very popular for Vegans:

1. SOY (tofu, soy milk, miso, tempeh, etc)

Eating only fermented soy products is hypothesized to be much better than eating both fermented and unfermented. However, nothing is that clear cut, since some studies indicate that out of fermented and unfermented soy products only tofu (unfermented) was effective in preventing prostate cancer ► http://www.ncbi.nlm.nih.gov/pubmed/19838933 - Nutr Cancer. 2009;61(5):598-606.

http://www.ncbi.nlm.nih.gov/pubmed/24473985 (Altern Ther Health Med. 2014 Winter;20 Suppl 1:39-51.) presents the complexities of soy products research on human health, proposing the hypothesis that soy foods may prevent heart disease and breast cancer. Given that tofu (the most consumed soy product) has omega 3 to omega 6 ratio 1:9 or so, it's not a healthy source of fat when used alone - flax sees, chia seeds have way more omega 3 than omega 6, helping to balance high intake of omega 6 from other foods. Our omega 3 should equal omega 6 intake ideally to prevent inflammation, at least that's the present mainstream hypothesis-belief. Aminoacid score of tofu is 68, compared to 86 for cooked lentils, meaning much lower. 50% of the calories in tofu come from fat, compared to just 3% in lentils. Lentils omega 3 to omega 6 ratio is about 1:4, which is healthier than the one in tofu. The only advantage of tofu is that it has much less carbohydrate load, so for certain people, with serious blood sugar issues, it may be better to not overeat some foods. But it's also controversial, since tofu fat (or fat in meat and fish) is also hypothesized to cause diabetes or make it worse. Since each individual is unique, with 1 million trillion chemical reactions a second, one would have to try perhaps different foods and see effect on blood glucose, and other important parameters. It's not as simple as "one food is best for all vegans". Some may benefit from a little tofu (too much can cause low sperm count in men and inability to conceive), lentils and some other protein sources, besides protein from kale, broccoli, spinach. Spinach, broccoli, kale protein is complete actually, same or higher score than lentils. Few non-vegans even know this.

Soy products are said to have many issues if not fermented, as in the most commonly eaten forms of soy in Asia. These issues relate to saponins (although some studies say saponins are good as they lower blood glucose ► http://www.pathophysiologyjournal.com/article/S0928-4680(15)00019-X/fulltext?mobileUi=0), soyatoxin, phytates, trypsin inhibitors, goitrogens (interfere with iodine uptake and can lead to thyroid gland enlargement) and phytoestrogens that remains in unfermented soy products such as soy milk and tofu.

Men who ate a lot of soy had 41 million sperm/ml less than men who did not consume soy foodshttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2721724/. -- Hum Reprod. 2008 Nov; 23(11): 2584–2590.

High levels of soy (above 2 servings a day) lead to reduced ovarian function, lower circulating levels of hormones, especially lowered gonadotropin levelshttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139237/ -- J Nutr. 2010 Dec; 140(12): 2322S–2325S. However, at 1-2 servings of soy a day, no such effects were found.

In female rats, high soy intake caused infertilityhttp://www.ncbi.nlm.nih.gov/pubmed/23000043 -- Toxicol Appl Pharmacol. 2012 Nov 1;264(3):335-42.

In mice, high soy intake caused adenocarcinoma and early puberty.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1480510/ -- Environ Health Perspect. 2006 Jun; 114(6): A352–A358.

Judging by these studies, it seems to be unwise for both men and women to rely on daily tofu (say a pack that has 4 servings) as the only protein source if vegan and trying to conceive. Not just due to phytoestrogens, but also due to high levels of omega 6 inflammatory fat.

It is not good to give soy milk to babies or cow milk, but human milk. Soy formula milk has too many estrogens (5 times more than birth control pills, unhealthy for kids) and cow milk has lots of issues as explained at ► https://plus.google.com/+AlexP/posts/4iMtMqvK2tX.

2. LENTILS, BEANS, GRAINS, NUTS

If you eat beans, soybeans or legumes, lentils are the healthiest as they got the lowest phytic acid, double the fiber in beans, half the glycemic load of beans. I always soak my lentils before i cook them with a pressure cooker.

Phytic acid levels in beans and lentils were observed to decrease the most, 90%, after 10 hours of soaking at 140 °F or 60 °C - as Chang et all explained in their now famous 1977 science paper. Too much phytic acid in the diet from eating unsoaked "grains (wheat especially), tofu soybeans, nuts, beans" can lead to extremely strong binding of Calcium and other minerals, which then weakens the bones and teeth. Soaking barley and rye leads to total elimination of phytic acid. Soaking beans in room temperature water 18 hours removes only 40-70% of phytic acid - depending on bean type. Lentils have 5 times less phytic acid than beans, take half the time to soak, have half the glycemic index of beans, double the fiber in beans, being totally superior to beans nutritionally. That is why I only eat lentils now, having given up beans 18 months ago. Soaking nuts, grains, beans, lentils is healthy since it removes also lectins which can irritate the digestive tract. To see the wonder of lentils, go to https://plus.google.com/+AlexP/posts/BcWdkj5YCKE.

To reduce phytic acid one needs to soak lentils and split peas at least 7 hours in warm water (140 F, or 60C) and 12-20 hours for beans, grains, nuts. Phytic acid could be removed by 90% by simply soaking beans at 60 ˚C for 10 hrs ► http://beaninstitute.com/beans-101/bean-chemistry/. Adding some lemon to create an acidic environment makes the phytic acid elimination more complete. After soaking, you can also let them sit wet until they sprout, that will reduce phytic acid more, but it's very time consuming, so most people won't do that. After soaking or soaking/sprouting, you can cook them. The key thing to recall is that canned beans or restaurant beans are not always prepared to reduce phytic acid and have too much salt and should be avoided at all costs by hypertensive people. Also all cereals, donuts, cookies, breads and grain products were not made with flour that was soaked and freed from phytic acid, so eating lots of processed grains is bad for your health, as phytic binds minerals that are key to proper organ repair.

This "soaking is essential" is a controversial hypothesis for some MDs who say the worry over phytic acid is overblown. But soaking has other advantages, such as removing lectins (which can inflame the digestive tract) and gas-flatulence causing oligosaccharides.


VEGANISM

For 100+ reasons I didn't eat meat for 20 years and dairy for 12 years seehttps://plus.google.com/+AlexP/posts/EkQQAE68fCm
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Good news on this front, at least. If only this had been able to get accomplished much earlier on (i.e. had the industrial lobbies' not won out over our health and healthy ecology concerns). 

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[quote] The Oklahoma Geological Survey concluded that the injection of wastewater byproducts into deep underground disposal wells from fracking operations has awakened the state’s dormant fault lines.

Oklahoma now has more earthquakes than anywhere else in the world, a spokesperson from the Oklahoma Corporation Commission reported. [/quote]

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African cichlid aquarium


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What God Wants (Part 1)
Roger Waters, featuring Jeff Beck, updated for 2015
The monkey 🙈 is gone, replaced by a kid 

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Excellent analysis of Google Photos which proves the High Quality option is the way to go vs Original for unlimited free and automated cloud storage of your photos from any source. 

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Stephen Colbert is your new favorite voice on Waze!
Goodbye Elvis, hello Stephen Colbert!

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I shot this yesterday at our state park. Dramatic sky, no?



#naturephotography #photography  
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