Category: Nutrition

The most nutrition for the lowest price

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Many people choose to follow an unhealthy diet claiming that healthy foods are too expensive. This is only a half truth. While grass fed meat and organic local veggies might be a little more expensive, they are well worth the cost. However, there are people out there who simply cannot afford the extra cost. They don’t have to live on peanut butter sandwiches any longer. Cost value will help them to attain nutrition without the extra cost.

What is Cost Value?

Cost Value is a mathematical formula that computes the most nutrition for the lowest price. It is a metric with a threshold of 1. The lower the number, the higher the Cost Value. Foods with a Cost Value over 1 are said to have no Cost Value. Most importantly, it is accessible. Calculate your own foods by simply plugging in the variables. Obtain the W value from The Wellness System: thewellnesssystem.org

How do I use Cost Value

Take this list to the grocery store and purchase foods near the top. By following the Cost Value, there is plenty of nutritious food at a low price.

Don’t expect everything on this list to be fresh from the farm. Some foods have low nutrition and a very low price and will have a high Cost Value. To stick to a healthier diet, simply do not purchase the resources that aren’t on your diet. For example, Ramen noodles are so inexpensive that it pushes the Cost Value up even though they are not very nutritious compared to other foods. Simply do not buy those resources.

List of Resources with Cost Value

Zoom in to see the list more clearly.

Resource	m (g)	W (t80)	Cost ($)	Cost per gram ($/g)	Cost Value (($/g)*W)(t1)
Canned Black Beans	432	28	0.49	0.0011	0.03
Iceberg Lettuce	474	20	0.99	0.0021	0.04
Asparagus	453	19	1.99	0.0044	0.08
Milk, Almond	240	60	0.34	0.0014	0.09
Banana	226	117	0.20	0.0009	0.10
Broccoli	240	25	1.00	0.0042	0.10
Eggplant	589	31	2.20	0.0037	0.11
Ramen Noodles	516	238	0.25	0.0005	0.12
Zuchini	141	28	0.62	0.0044	0.12
Corn	566	120	0.60	0.0011	0.13
Brussels Sprouts	453	24	2.50	0.0055	0.13
Whole Wheat Tortilla	45	17	0.37	0.0082	0.14
Onion	141	50	0.40	0.0028	0.14
Whole Wheat Spaghetti	453	51	1.39	0.0031	0.16
Tomato	255	36	1.29	0.0051	0.18
Frozen Sweet Green Peas	340	37	1.69	0.0050	0.18
Canned Tomatoes and Okra	411	53	1.59	0.0039	0.20
Frozen Edamame	396	33	2.49	0.0063	0.21
Unsweetened Cocoa Powder	15	18	0.18	0.0120	0.21
Canned Artichoke Bottoms	389	33	2.50	0.0064	0.21
Brown Rice	907	105	1.99	0.0022	0.23
White Mushrooms	226.1	26	1.99	0.0088	0.23
Tomato Sauce	600	50	2.89	0.0048	0.24
Lentils	453	47	2.49	0.0055	0.26
Campbell’s Chicken Noodle Soup	304.7	80	1.00	0.0033	0.26
Potato	396	124	0.87	0.0022	0.27
Premier Protein Shake Chocolate	311	59	1.50	0.0048	0.28
Spinach	311	18	4.99	0.0160	0.29
Blackberries	480	39	3.59	0.0075	0.29
Green Beans	330	26	3.79	0.0115	0.30
Whole Wheat Bread	566	87	1.99	0.0035	0.31
Atkins Dark Chocolate Royale Shakes	325	51	1.99	0.0061	0.31
Oatmeal (quick)	40	68	0.19	0.0048	0.32
Beanee Weenees Original	220	49	1.49	0.0068	0.33
Kiwi	76	78	0.33	0.0043	0.34
Shallot	50	47	0.37	0.0074	0.35
Tempeh	240	39	2.49	0.0104	0.40
Flax Seeds	453	49	4.19	0.0092	0.45
Seedless Red Grapes	907	120	3.58	0.0039	0.48
Boca Veggie Burger	284	33	4.29	0.0151	0.49
Kirkland Protein Bar	60	20	1.54	0.0257	0.51
SB Venti Hot Decaf Skinny Mocha	600	54	5.79	0.0097	0.52
Raisin Bran	680	65	5.49	0.0081	0.53
Peanut Butter	450	123	2.00	0.0044	0.54
Portobello Mushroom	170	27	3.49	0.0205	0.55
Orange Juice	240	275	0.50	0.0021	0.57
Frosted Shredded Wheat	54	70	0.45	0.0083	0.58
Frozen Peaches	453	90	3.00	0.0066	0.60
Cantaloupe	480	78	3.99	0.0083	0.65
Hummus	283	49	3.99	0.0141	0.69
Frozen Strawberries	453	118	2.69	0.0059	0.70
White Rice	437	389	0.79	0.0018	0.70
Frozen Cherries	453	107	3.00	0.0066	0.71
Lemons	40	80	0.79	0.0198	0.75
Triscuits	252	38	2.39	0.0095	0.76
Avocado	340	80	2.50	0.0074	0.76
Blackberries	200	104	3.99	0.0200	0.78
Quinoa	340	39	3.99	0.0117	0.94
Sweet Potato	133	83	1.59	0.0120	0.99

The most nutritious food on the planet

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I first came to spirulina by receiving a prescription by a naturopath. She told me to take it every day in large quantities. At the time, I didn’t understand why I had to take so much. Now I understand: Spirulina is one of nature’s greatest superfoods and has a proven track record of impressive health benefits.

What is Spirulina?

Spirulina is a type of non-toxic blue-green algae (cyanobacteria) and is one of the oldest forms of life on Earth. It was first used by the Aztecs as an endurance-booster. Spirulina is often used as a vegan source of protein and iron and is rich in a variety of other nutrients and phytochemicals. By inhibiting NADPH oxidase, Spirulina provides potent antioxidative and anti-inflammatory effects. It is commonly available in health food stores and comes in the form of pills, tablets, or powder.¹

Spirulina contains a variety of nutrients important for overall health such as:

• Protein
• Fat
• Carbohydrates
• Vitamin A
• Vitamin C
• Vitamin E
• Vitamin K
• Vitamin B1
• Vitamin B2
• Vitamin B3
• Vitamin B6
• Folate
• Pantothenic Acid
• Choline
• Calcium
• Iron
• Magnesium
• Phosphorus
• Potassium
• Sodium
• Zinc
• Copper
• Manganese
• Iron
• Selenium²

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What are the benefits of spirulina?

Spirulina has many proven benefits, some of which are:

• Anti-cancer properties
• Heart health
• Allergy relief
• Immune system support
• Eye and oral health
• Powerful antioxidant and anti-inflammatory properties
• Can lower bad LDL and triglyceride levels
• May reduce blood pressure
• May be effective against anemia
• May improve muscle strength and endurance
• May aid blood sugar control
• Weight loss
• Improving gut health
• Managing diabetes
• Boosting metabolism
• Anti-toxic action^3,4

Are there any side effects to Spirulina?

Although few adverse effects are associated with the use of Spirulina, consuming Spirulina may cause headaches, allergic reactions, muscle pain, sweating, and insomnia in some cases. People with allergies to seafood, seaweed, and other sea vegetables should avoid Spirulina.

If someone has a thyroid condition, an autoimmune disorder, gout, kidney stones, phenylketonuria or is pregnant or nursing, Spirulina may not be appropriate. Check with your healthcare provider before taking it.

It’s possible that Spirulina grown in the wild can absorb toxins from water, such as microcystins (known to cause severe liver damage), pollutants, and heavy metals. Most Spirulina sold in the United States is grown in laboratories in controlled conditions.

As with all supplements, it’s important to consult your healthcare provider before using Spirulina to discuss whether it’s appropriate and whether it can be consumed in combination with your other medications and/or supplements.⁵

Where to obtain Spirulina

Once checking with your doctor and determining that Spirulina is safe to eat, it can be found at most health food stores or also online. Be sure to follow the recommended dose unless your doctor tells you otherwise.

1 – https://examine.com/supplements/spirulina/

2 – https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2765/2

3 – https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina#TOC_TITLE_HDR_11

4 – https://www.medicalnewstoday.com/articles/324027#antitoxic-action

5 – https://www.verywellhealth.com/the-benefits-of-spirulina-89079

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Knowing your numbers is imperative in setting and achieving your weight loss or weight gain goals. Without knowing how many calories your body is expecting, it makes it easy to under or overeat. Thankfully, this article will provide information in order to determine your numbers using mathematical formulas.

BMI (Body Mass Index)

BMI is a relationship between weight and height. It tells whether someone is over or underweight. In obtaining this number, it’s easy to tell 1) whether weight needs to be lost or gained and 2) how quickly it needs to happen. People with higher BMIs need to lose weight more quickly than those closer to normal. This chart below shows BMI as a function of height and weight.

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Estimating your BMI is relitively simple. Use the following formula to calculate your BMI.

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Once determining your BMI, check the BMI Chart above to see your position. If it’s anything other than green, it’s important to gain or lose weight. On the two opposite extremes, blue and red, the speed at which weight needs to be managed goes up.

BMR (Basal Metabolic Rate)

Once your BMI has been calculated, then determine how quickly to lose or gain weight by finding your BMR. This is a measure of how much energy your body burns on any given day without exercise. This will help aid your decision on how to eat. If weight loss is your goal, be sure to maintain a calorie deficit. If weight gain is your goal, be sure to maintain a calorie surplus.

Estimating your BMR is a little more complex. Use the following formula to calculate your BMR.

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Once obtaining your BMR, it’s possible to determine how quickly to lose weight. Remember that a 3500 calorie deficit is equal to one pound of weight loss. Therefore, a daily calorie deficit of 500Cal will translate into 1lb of weight loss in a week’s time. To lose 2lbs a week, your daily calorie deficit must be 1000. Beware of trying to starve your body to lose weight quickly, as this can be dangerous.

MAF (Maximum Aerobic Function)

MAF is an estimate of peak fat burning during a workout. Based on your age, it tells you what heart rate is ideal for fat burning instead of carb burning.  MAF provides simple exercise guidelines based on individualized heart rates that work for everyone from sedentary individuals to professional athletes. Tracking the progress of the aerobic system helps predict when strength and speed workouts can produce healthy gains.¹

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Your MAF heart rate can be easily calculated with the simple formula 180-your age. Once obtaining your MAF (the peak of the orange line above) all that’s needed is a way to monitor your heart rate so as not to go into carb burning territory.

1 – https://philmaffetone.com/what-is-maf/#:~:text=MAF%20provides%20simple%20exercise%20guidelines,workouts%20can%20produce%20healthy%20gains.

Nature’s Antidepressant

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Believe it or not, nature has a way of making us feel better by creating what are called negative ions. We just have to know where to look for them. Normal molecules are split into negative ions by sunlight, waterfalls, rain storms, wind, and even your shower. Once they reach our bloodstream, negative ions are believed to produce biochemical reactions that increase levels of the mood chemical serotonin, helping to alleviate depression, relieve stress, and boost our daytime energy.¹ Chances are, being outdoors or at any of the places listed above increases your exposure to negative ions.

When we talk about “stale” air, such as houses, offices, cars, and trains, what we really mean is the level of negative ions in the air drops to very little or even to none. What can we do about it? Take breaks at work and go outside, get a hold of a fan for your desk, roll the windows down when you drive, and shower every day. And, in general, spend more time outside.

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The Science of Negative Ions

Ions are molecules that have gained or lost an electrical charge. They are created in nature as air molecules break apart due to sunlight, radiation and moving air and water (friction). Experience the power of negative ions when setting foot on the beach or walking beneath a waterfall. While part of the euphoria is simply being around these wondrous settings and away from the normal pressures of home and work, the air circulating in the mountains and the beach is said to contain tens of thousands of negative ions, much more than the average home or office building, which contain dozens or hundreds, and many register a flat zero.

“The action of the pounding surf creates negative air ions and we also see it immediately after spring thunderstorms when people report lightened moods,” says ion researcher Michael Terman, PhD, of Columbia University in New York. In fact, Columbia University studies of people with winter and chronic depression show that negative ion generators relieve depression as much as antidepressants. “The best part is that there are relatively no side effects, but we still need to figure out appropriate doses and which people it works best on,” he says.

Are Negative Ions like vitamins?

Generally speaking, negative ions increase the flow of oxygen to the brain; resulting in higher alertness, decreased drowsiness, and more mental energy,” says Pierce J. Howard, PhD, author of The Owners Manual for the Brain: Everyday Applications from Mind Brain Research and director of research at the Center for Applied Cognitive Sciences in Charlotte, N.C.

“They also may protect against germs in the air, resulting in decreased irritation due to inhaling various particles that make you sneeze, cough, or have a throat irritation.”

And for a whopping one in three of us who are sensitive to their effects, negative ions can make us feel like we are walking on air. You are one of them if you feel instantly refreshed the moment you open a window and breathe in fresh, humid air.

“You may be one of them if you feel sleepy when you are around an air-conditioner, but feel immediately refreshed and invigorated when you step outside or roll down the car window,” Howard tells WebMD. “Air conditioning depletes the atmosphere of negative ions, but an ion generator re-releases the ions that air conditioners remove.”²

If you want to supplement with Negative Ion Therapy, there are many different kinds on the market. If possible, try to get one that also has a HEPA filter to filter out contaminants in the air.

1, 2 – https://www.webmd.com/balance/features/negative-ions-create-positive-vibes

A mathematical relationship between when we eat, how much we eat, and what we eat.

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Most people never think about how math can be a part of how they eat. They just order what they want. This approach can lead to all sorts of problems including weight gain, diabetes, heart disease, and metabolic syndrome. Believe it or not, there is a mathematical relationship between three particular parameters of how we eat food. Knowing the parameters and how to apply them can help with weight loss and feeling better. These three parameters are frequency, portion, and diet.

The Fuzzy Math

The math has four expressions and each means something slightly different. The three variables are, again, frequency (an integer), portion (mass), and diet (energy density). The first expression says, “as frequency goes up, portion goes down and energy density remains the same.” The second expression says, “as frequency goes down, portion goes up and energy density remains the same.” The third expression says, “as energy density goes up (less healthy), frequency and portion go down.” And lastly, the fourth expression says, “as energy density goes down (more healthy), frequency and portion go up.”

Paying attention to the frequency of eating can prevent snacking all day or help with intermittently fasting, both of which are beneficial to your health. Watching your portions can help prevent overeating and promote feeling fuller sooner. And your diet can determine how you approach the other two parameters. For example, eating fast food causes a reduction in your portions and your frequency. Eating a very healthy diet allows the healing of the body instead of causing damage like fast food.

Application of the three parameters

Use these parameters to help you make decisions. For example, frequency and portion are often inversely proportional. That means as frequency goes up, portion goes down. So if I eat 1 meal for lunch one day, I can eat dinner with a larger portion to make up for the lack in frequency. Similarly, if I eat 3 meals before dinner of moderate size, I can eat a small dinner to make up for the higher frequency. Similarly, if I’m a grazer and I eat 6 very small meals before dinner, I might stick to a very small meal or just skip dinner altogether. 

No math on paper. Just notice the parameters and try to make them jive together. It’s much, much easier than keeping track of points or counting calories. That said, using a resource calculator like the ones on this site, will help you to get used to managing portion size. Sometimes you portion something out but don’t keep track of calories. The calculators keep track of calories, portion, and diet (not frequency).

Ross’ guide to eating fast food.

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Ask any nutritionist and they will tell you, “Don’t eat fast food!” But most people, especially those pinching pennies or who have kids, can’t help but visit a fast food place at least every now and then. So I decided to do a “harm reduction” study on fast food. And what did I find? Most fast food places have at least 1 healthy-ish option even if it is ultra processed. The way I see it, if you’re going to eat bad food you might as well eat less-bad food. These are some strategies for eating less-bad when you dine out at a fast food place:

McDonalds

• Any drink that has no calories
• Any McMuffin, Biscuit, or McGriddle (remove bread)
• Any Burger (remove bread)

Dominos

• Any drink that has no calories
• Any Pizza (scrape the toppings off and eat only the cheese, sauce, and toppings)

Chipotle

• Any drink that has no calories
• Burrito Bowl or Salad
• No Rice, no Beans
• Any Meat
• Any Salsa
• Guacamole and/or Cheese

Burger King

• Any drink that has no calories
• Any Burger (remove bread)
• Any Breakfast Sandwich (remove bread)
• Onion Rings (remove breading)

Sonic

• Any drink that has no calories
• Any Burger (remove bread)
• Grilled Chicken Sandwich (remove bread)
• Any Hot Dog (remove bread)
• Any Breakfast Toaster (remove bread)
• Onion Rings (remove breading)

Chick-fil-a

• Any drink that has no calories
• Grilled Chicken Sandwich, Grilled Chicken Club Sandwich (remove bread)
• Grilled Chicken Nuggets (no sauce)
• Egg White Grill (remove bread)
• Any Biscuit or Muffin (remove bread)
• Greek Yogurt Parfait
• Fruit Cup
• Spicy Southwest Salad
• Market Salad
• Kale Crunch side

Arby’s

• Any drink that has no calories
• Any Gyro or Sandwich (remove bread)
• Any Slider (remove bread)
• Any Roasted Chicken Sandwich (remove bread)
• Any Cheese Steak (remove bread)
• Any Roast Beef Sandwich (remove bread)
• French Dip and Swiss (remove bread)

Carl’s Jr/Hardees

• Any drink that has no calories
• Any Burger except the Western (remove bread)
• Charbroiled BBQ Chicken Sandwich (remove bread)
• Charbroiled Chicken Club Sandwich (remove bread)
• Any Hot Ham’n Cheese (remove bread)
• Chili Dog (remove bread)
• Any Roast beef (remove bread)
• Sausage and Egg Biscuit (remove bread)
• Sausage Biscuit (remove bread)
• Bacon, Egg, and Cheese Biscuit (remove bread)
• Monster Biscuit (remove bread)
• Loaded Omelet Biscuit (remove bread)
• Country Ham Biscuit (remove bread)
• Sunrise Croissant (remove bread)
• Frisco Breakfast Sandwich (remove bread)
• Onion Rings (remove breading)

In-N-Out Burger

• Any drink that has no calories
• Any Cheeseburger or Hamburger (remove bread or protein style)

Starbucks

• Any unsweetened drink or coffee
• Any Panini (remove bread)
• Any Protein Box
• Any Snack Box
• Any Breakfast Sandwich (remove bread)
• Any Egg Bite
• Any Oatmeal
• Any Yogurt

Panera

• Any drink that has no calories
• Any Salad or Bowl
• Greek Yogurt Parfait
• Fruit Cup
• Peach and Blueberry Smoothie with Almond Milk
• Summer Corn Chowder
• Broccoli Cheddar Soup
• Chicken Noodle Soup
• Tomato Soup
• Turkey Chili
• French Onion Soup
• Cream of Chicken and Wild Rice Soup
• Ten Vegetable Soup
• Banana
• Hard Boiled Egg
• Any Sandwich except Grilled Cheese (remove bread)
• Any flatbread (scrape the toppings off and eat only the cheese, sauce, and toppings)

Again, I am not condoning eating fast food. However, I’m also not judging those who do. If you have a diet of mostly fast food, that is your prerogative and I accept you as you are. But a diet of fast food has been shown to cause a laundry list of health problems down the road. I care about you and want the best for you, but it is ultimately your decision what to eat.

Which soda is right for you?

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There are a vast number and type of sodas on the market. With so many choices, how can we determine which sodas are healthy to drink and which aren’t? We can create a spectrum to make it easier to choose your soda.

The Soda Spectrum

First and foremost, soda is not necessary. Water is the only drink that is necessary. Also, some sports drinks and flavored/sparkling waters have electrolytes and vitamins and minerals, benefiting the body. So, on one end we have “no soda” as ideal.

Next to ideal is good. This includes diet sodas with no calories and no caffeine. The problem with these is the artificial sweeteners, but it’s better than empty calories or lots of caffeine.

Next to good is fair. This includes diet sodas with no calories and with caffeine. The problem with these is the artificial sweeteners and the caffeine, but it’s better than a caloric drink.

Next to fair is bad. This includes sugary sodas with no caffeine. The problem with these is the high amount of empty calories, but it’s better than having calories and caffeine.

Next to bad is avoid. This includes sugary energy drinks with large amounts of caffeine. The problem with these is the empty calories, the massive amount of caffeine, and the artificial chemical flavorings.

There is a debate over diet soda

There is a debate among nutritionist as to whether diet soda is ok to drink. My take on it is drink plenty of water and if it helps you lose weight, drink a diet soda every now and then. What you don’t want to do is drink no water and 12 diet sodas every day. In becoming water adapted (used to drinking water), soda will lose some of its appeal.

Enjoy your soda

Along your soda journey, make sure to enjoy yourself and do what’s best for you. If you drink lots of “avoid” sodas, try introducing other types of sodas on the spectrum. You never know when you’ll encounter something that you like a lot that might be a healthier choice.

Finding balance between nutrition and energy.

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Eating nothing but leafy greens will never provide enough energy. Eating nothing but sugar will never provide enough nutrition and will lead to weight gain. Eating healthy is about balancing energy and nutrition so your body gets all that it needs. Notice in the first formation below that the nutrition profile is wonderful, but it is almost devoid of energy. Similarly, in the second formation, there is the perfect amount of energy, but it’s devoid of nutrition. The goal of the calculators is to help create balance when planning your meals.

Too much nutrition, not enough energy:

Too much energy, not enough nutrition:

Perfect balance between energy and nutrition: