User:Vtaylor/Wellness


 * reduce total cholesterol, gluten, dairy
 * exercise - abs, NYTimes 7 minute, advanced
 * reduce LDL HDL - calculator, Stroke prevention strategies - controlling high blood pressure, stopping smoking, lowering cholesterol with statins and taking aspirin or other medicines to prevent blood clots.


 * Protein, Carbs, Fruit & Vegetables - 5 servings of each * Healthy Eating

Gluten-free
 * gluten-free - oatmeal

Protein
 * Protein] - sources - plant, animal
 * [WebMD Protein] - 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men. two to three servings of protein-rich foods a day -   A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.  One 8-ounce container of yogurt has about 11 grams of protein.   One cup of milk has 8 grams of protein.  One cup of dry beans has about 16 grams of protein.

Healthy eating
 * [WHFood Healthiest Eating Plan] - tryptophan - helps promote better sleep
 * [Forks over Knives] - good recipes
 * [Flexible Dieting] - Protein 0.65g/lb bodyweight to maintain muscle mass. Fat around 25% of calories. Carbs. all the vitamin and mineral requirements. 14g of fibre for every 1,000 calories.

Cholesterol
 * [Cholesterol ratios]  * Ratio of LDL to HDL - Women - Very low risk (1/2 average) 1.5, Average 3.2 * Ratio of total Cholesterol to HDL - Women -  Very low (1/2 average) <3.3, Average 4.5 * Cholesterol tests * Total Cholesterol * LDL * HDL * Triglycerides * Ratio ?? HDL >50 good - makes total high


 * [McDougall 10-day] - soup, stew, salads - high starch, allows sweets, minimize soy, 7 percent fat, no oil - some nuts - fructose > [causes triglycerides and cholesterol] to rise. People with these concerns should limit fruits even more.
 * [Mateljan] * [|mostly vegetables], starch, 5% animal protein * plant protein - soups

Related
 * [vitamin B12] - supplements for long term strict vegetarian -- McDougall
 * [Glucose] (blood sugar) level: Normal fasting level is between 70 and 100 mg/dl. Higher levels indicate prediabetes or diabetes.
 * BUN (Blood Urea Nitrogen): This level reflects the amount of protein you eat and the function of your kidneys. Normal is less than 15 mg/dl.
 * Calcium, Potassium

Resources
 * http://nutritiondata.self.com

? source
 * Total Carbohydrate     	  130.0   	g
 * Dietary Fiber     	  21.0   	g
 * Protein     	  49   	g
 * Vitamin C     	  75.0   	mg
 * Niacin     	  14.0   	mg
 * Folate     	  400.0   	mcg
 * Vitamin B12     	  2.4   	mcg
 * Calcium     	  1200.0   	mg