Today is a relatively simple post. Now. We do not link it to any country or anything. Just like in my normal blog. But rather of course the component of climate change is the core of this entry.
Today I wanted to talk about the food. And specifically VEGAN 🌱 foods. And even more specifically about the systems I have developed to have full control over the optimized nutrient intake. Because I wanted to come up with the most optimal solution for going through the days of productivity. And stay in line with some of the economic changes that are happening in the world.
And sure it sounds like something cool. But at the same time very interesting. I know we are up for a good start.
So what is the first thing to talk about in this process?
The basics. Let’s cover the fact this post is an open culture framework. You will different designs put in context. Plus some cool scientific approaches. And only the foundation of some nutrition science.
But it will be good and enough to get you started. And reach your targets in life as the output.
So this is what you are going to get. Because I wanted to discuss these things upfront right away.
Because these are the reasons we go to the store. Yes. We are all hungry of course. But this is also in this context connected to weight management. How we most of all treat and value nature and our environment. And how these are becoming the amazing health benefits we get out of the choices we make.
From the nutrition perspective, you are asking yourself a question of what to buy in the shop. Ideally, you want to minimize waste as much as possible. Our bodies do not like when we eat too much. The excess is stored in a way that is not healthy. Plus there is possibly a lot of economic value that is not used efficiency. And we do not want any nutrients that are redundant. Unless we are looking to apply the specific nutrient type for example. For scaling. And getting it restored. Or stored. Or for a particular health condition.
+ essentials only
+ zero waste
+ no redundancy
And at the start, you just want to know what is absolutely core nutrient types to have. So only with these types of foods, your body can sustain itself. To go long distances and deliver energy production.
This list below is what we absolutely have to have. Something we can not survive without:
7 Classes of Nutrients
7 Classes of Nutrients
1. Carbohydrates ( fruits + grains + complex sugars ).
2. Fats ( Healthy ) [ coconut milk + almond / oat milk + avocado + olive oil ]
3. Fiber [ psyllium + nuts + bread + fruit + flour ]
4. Minerals [ Nuts + Seeds + Brocolli + Almond Milk + Calcium Potasium Etc. ]
5. Proteins [ Beans + Chickpeas + Tofu + Vegetables ]
6. Vitamins [ Fruit + Kiwi + Carrot + Berries + … ).
7. Water [ 2L Per Day ].
&
16 Essential Minerals:
calcium + phosphorous + potassium + sulphur + sodium + chloride + magnesium + iron + zinc + cooper + manganese + iodine + selenium + chromium and fluoride
To iterate. Because we do it a lot to polish our approach you want to think in simplicity. In the visual form that you can screenshot or save for the reference:
So there is nothing outside of this list to get for your body to function and have healthy and optimal nutrition. With the good balance, you would not experience hunger. Or any issues with weight management for as long as you are consistent in calorie counting.
I do not know how you are but I calculate everything for efficiency. As much as possible to make sure I have zero waste. No economic losses. And my choices are ethical and good for the planet. But this goes to calorie precise calculation and to a degree obsession if you like. Simply because it is nearly a science in chemistry. And knowing what each element of food contains is the big work. Especially if you just starting to understand all of this.
However, at the very core, you are managing these 3 key components:
In this continum each day exist. Second important rule about the calories:
“The calorie is just a calorie”.
It can be anything.
You have to remember this and keep it in the back of your mind. When you make nutritional choices.
And lastly, LABEL READING is your core prescribed procedure to follow in this case:
DISCLAIMER: I AM NOT A MED DOC AND CONSULT WITH PROS IN YOUR AREA IN YOUR HEALTH STATUS { I keep it simple and carry no responsibility for holding me accountable for using the information from my personal blog }
I know it may sound like a lot to take in. But reading your label consistently will give you the statistical data eventually. Because at the start you would have no idea what food contains what. Whether there is a redundancy. And how much. But you want to become the absolute expert eventually in it. And I show you have I have optimised my plans. And went with it. I have a chronic condition and it helps me to maintain a healthy weight. I also work on the laptop a lot because I am a digital nomad. So my nutrition is optimized for vision. And for the healthy status in general.
But you can just use these as the starting points of understanding the basics and the approach to get where we are going. Plus of course, the environmental values of making these choices are very important. In fact, you can also save in the banks knowing you are okay with finance. When it comes to cousins. Cooking and mastery of how to use these nutrient types is a separate science. And even if it is a consistent ration there are usually cool solutions to make either soup. Or the solid type of food. Dry foods. Or the type of foods that can be stored for a long time. It will also help you to stay mobile. Especially if you do anything like hiking and similar outdoor activities where food efficiency is of the essence. This includes but is not limited to long-term scientific expeditions and the long-term sails or remote work missions. Usually, the approach is to eat simple. And keep it consistent. And once the body reaches the point of control. It is usually the best place to be when it comes to the most efficiency and the minimum required levels of productivity.
Another important thing you should know about the calories. Is this a rule? There are a minimum of calories we need each day as humans to survive. After water.
So:
1. Water First. ( We can not survive without food for more than about 3 days ).
2. If we get 0 ( Zero ) Calories per day our body will start to burn fat deposits stored in our body. If we get less than 2000F/2500M calories within 24 hours we will start to lose weight. If we do not have any existing fat deposits in our bodies the body starts to burn muscle and organ tissue and this leads to severe starvation. These timeframes can be days and weeks. And can researched elsewhere.
In terms of survival, this video below about Arron Ralston who survived in a situation beyond his control for several days can give you a good estimate what you are planning for when you are making your food choices.
And of course at the very core you want to also understand what the energy is used for. For example these metrics of 2000 for female and 2500 for the male in terms of the minimum calorie intake are done in the clinical settings. Among all types of groups. At the large scale. So you would not have to question it. A lot of the time we have this biased opinion against medical data. And when it comes to testing it we can not take on the magnitude of what our bodies are actually capable of. When it comes to the true survival. This is practically best to take it in the form of kind of dogma. Where you just follow the medical rules and prescriptions. To understand this very simple principle of weight management:
Very simple. But to give you more power we are going to add the exercise to the equation. We talk about energy more. Because we are normally design systems that test the limits within the safe frameworks. And because energy is tricky. And it is all about movement. For example these metrics of 2000F & 2500M ( male and female calorie daily requirements ) are designed around the assumption that this is the amount of calories required to keep the body alive. Whilst the patient is in their bed all day. And not moving. Because the brain. Bone tissue and other cells require energy for protecting the body from diseases. And keeping our immune system in tact. And giving our metabolic rate a fire principle. Of chemical exchange and life. But at the same time when we work. If our lives are not so much calm. And we are not spending a lot of the time just working from the laptop all day for example. Where we have to walk somewhere. Or do sport. And so on we consume a lot more energy. Meaning our caloric intake can remain at the minimum requirements if we want to preserve the healthy weight loss. Of course it has to be balanced with our structured excersice and nutritional program. But you should account for this second force acting effectivelly in weight management.
So these are the upgrades on these two rules. With the aspect of movement.
One more item that did help me to understand the movement part. Is the fact muscle burns twice as much energy than fat. Meaning if you move it is twice as efficient when it comes to energy use for burn and not for the storage. Also muscles due to good muscle tension and training can burn calories and stored fats for months after the active period. Because of the tissue partial tearing and regeneration required for muscle growth.
Even with what we have been building up to this point there is plenty to grab onto even before we start to develop the system optimised for efficiency. These are two things:
- How do I calculate calories?
- How can I keep it sustainable?
First of all of course calorie calculation is the precise kind of measure that is very important in both weight and energy measurement. If you under eat for example it is a lot harder to do daily activities. And this brings me to one of the core principles of sustainability in nutrition.
This will help you to avoid the weight rebound effect. So you would not relapse. And you do not have to diet. You just have to keep it consistent. And keep it simple. Repeat the steps and follow the very structured program. It does not mean your foods would have to be dull. For as long as the calorie number intake remains consistent through out the week you can cook different meals. But you would have to measure everything. So the amount of foods matters. The weights. And grams. And the volumes. Because it constintues caloric intake. And the cool website to give you the idea of how much calories are in foods is the following one:
This is one of my faviorite resource to go to in order to effectivelly diagnose the nutrient value of each food. When it coems to choices and meal planning. You can be inspired by any international cousine of your prefernece. But this planning of meals would have to include the aspect of caloric composition when it comes to portion design. And the number of ingrients by volume and sizes to comprise the overall dish. Making sure your three meals per day do not go over board the minimum daily requirements. Or they can be slightly above or below. Depending on your choice with weight management.
And the second tool I use for calorie calculation and study is the iPhone App called MyNetDiary. I found it is a very good and scientific appraoch to visulise and study about nutrition. Plan your system and set goals. The screenshots below are from the phone from the app. And you can use this one or find something that works better for your platform. But these tools are essiential go to systems in order to get the most comprehensive data.
Once we are on target for optimisation. Waste reduction and illuminating redundancy. We can quickly tell what types of foods we should not eat because it is practically the same thing. You want to look into the main nutrient source in each foods. Becuase trace elements in smaller amounts appear in each foods. And anything less than 1% or even 10% is not a significant nutrient source. And of course we only explore the vegan version for multiple reasons.
In terms of sustainabilty it is key to know that we have to keep on loosing weight for example in the most gradual of ways. So we can sustina the consisten diet for a long time. Something that we are happy with. And something that is healthy. And loose the weight gradually so our body can adapt to the consistent changes. And in order to preserve the sustainability aspect in our food system these the two critical components we have to keep in mind:
If you are confused about nutrients it is actually very simple to keep in mind.
And you have to visualize for yourself what the healthy composition of meal structure is. This will help you to feel less hungry because of the fibre rich satiety intex in lots of starchy foods bringing carbohydrates. Have normal amount of protein coming from chickpeas. Or other beans and vegetables. This will help your body to rebuild tissue. But you have to understand that you do not have to have enormous amount of proteins. Because your body can build proteins out of stored fats. And other processes. For as long as there are calories. But at the same time you should have the efficient amount of protein just enought to support the healthy levels of protein. And in terms of fats this has to be either completely minimised. Or the very minimum amount of fats. That are also healthy. Because this is the risk group of nutrients ( fats ). That are actually dangerous when it comes to weight management. And prevention of cardio vascular conditions. We have to keep the low fat diet. So the carbohydrates mostly derrived from vegetables and grains would have the most percentage in meal volume. The proteins would be the second. And the fats minimised would be last. We need all of them but we need them in the different amounts. It is very critical. And this is why:
- Carbohydrates burn first.
- Protein burns second.
- Fats burn last.
So you can quickly see how body uses the nutrients to instantly produce energy. And based on the order we can tell we need no fat at all almost. With fats the deal is they are chemichally decomposed by using more water and energy in order to break them and convert back into energy. So any excessive amount get stored right away. Because they are also the last to burn by the time we get to our next meal in the day our fats are not even started to burn. And they go to waste. And being sotored. The amount of the energy we wear just in case. In our bodies. Something that is also dangerous when it comes to the health level in the cardio-vascular system. So you want to use things like avocado. Olive oil and coconut oil. If say you are in the very cold climates. Because the fats can be helpful in the colder conditions. But it is a very tricky nutrient type to control. And ideally can be entirely avoided. Because to some extend these can be sourced from nuts as well. And only in the rare times.
The next concept that helped me a lot especially in long term hikes. Is the carbo loading idea. It is only for athletes who run the marathons. And eating a lot of pasta can get you there. And will give you the endurance type energies that burn relatively quickly and can give you the stable level of energies for the very long journeys. But at the same time this has also proven no evidence for the better performance and nutrition science tend to gravitate towards the balanced diets. A lot more. In order to deliver the higher levels of performance. And the balanced approach can also take control of the level of hunger experienced between meals and during the day. So the balanced approach is always the most optimal. And sustainable.
I would plate 60% carbohydrates. 40% Proteins. And only 10 to 20% fats to 0% fats.
And if you imagine this would be a laboratory task. We can see scientifically the output is the low fat plant-based diet. You can research what it is. But the mediterranean diet can be a good starting point to get inspired if you are just starting out. But once you learn the limits of what is possible out there on the level of calories and nutrient composition you can cook anything. And vegan.
And the other interesting component of nutrition science understanding comes from the rice diet by Walter Kempner.
This concept can be treated in many cases as the extreme. But at the same time the key principles on how metabolism works. Especially in relation to the intermittent fasting approach popular these days is clearly evident.
You can find more information about this diet in here:
https://en.wikipedia.org/wiki/Rice_diet
And you can also buy the book if you like and study the approach a lot more if you like.
From specifics and the background it is key to note Dr. Walter Kempner have studied medicine. And was specifically interested in metabolism of proteins in the different cells of the living body. And two key concepts important in here. One of them is that if the cells is getting consistently less nutrition in some living tissue in animals and other areas of the living body the cell is actually lives longer. So if there is the under nutrition if you like there is longevity. And the second concept is the aspect of metabolism. That if you reduce the proteins from the nutritional composition the chemical exchance of electrolytes affects the metabolic rate. And leads to effective weight loss.
This is of course my understanding and the interpretation. And you can read a lot more about the diet and the approach in the book. But at the very essence it. is a very radical and the most effective diet I have ever studied to have the medical basis. And the clinical significant study to practically treat hypertension in hospital before the invention in medicine for these conditions.
The diet itself consistent of only rice and fruits. Water. And later these cool rice houses appeared around the world. For people to practice this diet. And live in the communities. Where they would alternate the intake to proteins on the weekends only.
And this is something that we should include when we talk about these choices. For the elements of stability. Because in the rice diet for example the electrolite balance is something that is very important. And this comes to the sodium control. And other minerals. In some patients the rice diet was not effective because of the electroline balance. And this is why we have to talk about the extremes such as depriving yourself of foods or nutrient types.
It is not clever to deprive yourself of food for a very long time. Because the metabolism get the gene signal after 24-48 hours to slow down all processes in the body. This is why you see Koala sleep so much because Koala has the slower metabolic rate. You can speed it up or slow it down based on the caloric intake and the time gaps between food intake. But anything for the longer than 48 hours of prolonged fasting would not be effective. You will also crash your system and become non productive. And not be able to enjoy your normal daily activity. If you are over eating for what you need in the day in terms of calories you just have to remove this margin. And make sure by composition it is very low fat to none. Going on the highly restrictive diets and doing any kind of other diets would risk the danger of re-bouding. Experimenting is fine if you are trying to solve the critical problem. But you may end up in the gap where you have to solve it again. And this is why we are rather developing the consistent system. Remember Dr. Walter Kempner did this because there was no other way to help these patients with 200 and above blood pressure levels daily. They had to do the radical decline in weight as fast as possible. But it is of course depends on the individual. When it comes to challenging the conventional wisdom.
These extremes can also lead to gaining more fat if the diet is not consistent. Binge eating and the possible development of eating disorders. And sometimes it is the very critical question for how to manage the chronic health conditions. Good fact is rice diet was able to reduce the diabetic profile in patients with diabetes. And in some cases even reverse some of the metrics. But you have to remember these have been conducted in the hospital environments under the medical stuff supervising these patients. And measuring their metrics and doing the blood tests. So you have to be very careful in following any diets before you would research everything in depth for what is best in your specific case.
So it is simply not smart to follow the prolonged fasting periods. Becauase you need fast metabolism to get more energy and burn fat faster. Meaning 3 meals per day of well balanced diet. But the control would have to come from portion. Amount you exercise and the caloric composition of these three meals.
Now let us talk about something I call “The Super Model”. Now that you know what to eat. And what not to eat you end up with the minimum nutrient types. It is not yet specialised but it is the point where we can start the economic value of these. A lot of the time this also includes the aspect of the zero waste. And consuming products that are not packaged. And the ones that have bio degradable packaging. And more environmental friendly.
You want to base it on the idea of the square meal.
To begin with we are going to assume the units are relative. These can be United States Dollars. Canadian Dollars. Euro. New Zealand or Australian dollars. At the start these relative and not matter so much until you have developed your own square based model. We use square for the geometry because there are four weeks in the month at all times. And you also define the limits on where you shop. So you want to design the most basic element that is minimal. In order to lock your monthly target.
“I am on the limited budget”.
Your budget should be limited. Because you limit your caloric intake for weight management. And you portion control to make sure the stomach is not stretching. And you are zero waste. And high efficiency.
Now that we have covered the basic principles. The rules of the interaction with the environment so to speak it is time to go a bit advanced. This is of course just the style I am keeping it in. Because my favourite thing is to keep everyhting cool and nice. Simple and with a hint of enjoyment.
And in order to go advanced we have to understand what we are dealing with. Because nutrition science is complex. And by designing this universal vegan system it is key we establish the constaints at the start. We have done so and now we are dealing with aspects of risk and specialisation. And of course lastly but not least automation and scale. So we end up in the point where no longer have to use any cognitive power to understand and solve our vegan system. And just focus on our life and work.
This is how it works. First we are to talk about the eye. Vision science and the specialised organ such as the one helping us to see. I am a digital nomad. And it is no news we spend so much time in front of the screen these days. So to me when I was taking the financial risks for example when it comes to a design of the highly optimised nutrition it was not just about the balance and sustainability. It was also to make sure the actively used organs can be supported. And the vision related deseases can be prevented. And the optimal function of the eyes are well nourished. From this of course comes a lot more complexity than you think. Because of the eye specific nutrition that is also vegan. But in simplicity this is the system:
I know it may look like you have no idea what it means but it is a good one to have around on your desk. For reminding yourself as the mnemonic device. And just the core principle of limiting. So the eye needs 7 nutrients to work well. And for the diseases including age related and chronic to be prevented. And the other important factor you should know about the eye nutrition is vitamin A is stored in the liver and does not have to be consumed on the consistent basis. So you can replace it with other nutrients if needed sometimes.
You also want to go for the highest concentration of nutrients in the food type per category.
This will give you the most efficient and most compact food type by the highest level of concentration of the elements.
You also will see the fats used in supporting eye health are healthy and nothing in fats would have to be added in the other nutrient group. All you would have to do is to supliment this specialised nutritional group with grains and other carbohydrates to increase the satiety intex. Such as rice for example or pasta.
But this is what the description of these are:
I am not going to describe the metabolic significance of each nutrient type. But I will talk about the most important aspects. You want to keep O3 and O6 ( Omegas ) low. And use the healthy vegan versions such as avocado and sunflower seeds and oils. And the nuts. This works very well for hiking also. Vitamin A is stored so there is no need to eat a lot of it above the daily requirements. Vitamin C would have to be taken daily. And one of the most effective sources of Zinc is chickpeas. And zinc plays the critical role in the way vitamin A is metabolised from the storage. There are plenty of good blog posts out there to understand how this specific group can support the eye health. Prevent macular degeneration. And provide good eye health support. But you can also find the sicific papers that did help me to understand the further depth in each of these biochemical processes when it comes to eye nutrition.
And of course in each category of the nutrient types for eye nutrition there is a range of foods to choose from. We want to create the hierarchy to begin with to pick the one that has the most concentration. Depending on where you are in the world this may or may not be the most economically efficient choice. And so you would adapt your choice accordingly.
But this is the list that includes all of them if we take on the exhaustive approach of sourcing all foods to support eye health:
This also includes the foods that are filling. Meaning the grains and fibre-rich foods. So these ingredients can be used for pasta and rice-based dishes. Design of sandwiches and so on. And coffee. These are supportive food add-ons that could be person specific. But at the same time it would lead to breaking down the list and making sure you can construct the most optimial nutional table. With great range of specialised nutritional value. For the vision health specifically. Because a lot of the time it is very helpful to drop down from science and go to the store. And see what we can actually get. So when we list the wider list we can see the expanded level of constraints. It is still limited. But it is something that is very real. And something that would keep us productive and operational within the timeframe of the week on the very consistent basis.
It depends where you are at and what you like also. But to me I have the auto-immune condition. And some key leverage points in eye nutrition for example cashews are replacing two different nutrient types so they are more effective in omega 3 choice. So you do not have to have everything. You just need at least one ingredient of each type. And by priority the way I like to think about it is you have to have A vitamin with Zinc. Because they work in pairs. And then you also have to have Vitamin C on the daily basis. And then you can vary a few things based on your cooking preferences. So you can swap a few depending on your mathematical approach to economic efficiency.
You may find the tomato sauce be very filling for example. And it may lead to inflamation of the gut in some cases. And so it needs to be more subtle. But it can be one special day that you would make the tomato soup in. Is a good source of Vitamin C alternative to citrus fruits. And knowing the lemon is by multiple times more effective than any other citrus fruit is very important for optimisation. You can also find the vitamin suppliments that can be stored for a long time is the better long term dry version of the vitamin C when it comes to more prolonged hikes. Or winter times. And the times of the longer term isolation in the times of the pandemic. Or if you do not have access for fresh food storage for example these vitamins are much more effective. Not the most organic choice. And not good for the environment. But for the remote locations these are life savers. Plus you may notice the high significance we put on immune health. And a lot of these nutrients are good for supporting the healthy immune system. Becuase the special sensory organs such as eyes are very complex if not more complex than the immune system processes. Of course this is the exact reason why we have included the immune booster lists in the vegan system. But also we have to see clearly how it is not just the bare minimum survival. Or the fact we would have more energy. And just enough energy to go through the day for example. It is also about the sickness and disease prevention. To make sure the immune system is not falling apart. And we can stay healthy especially when it comes to colder climates. And colder seasons.
Here are the important resources that did help me to understand nutrition science and key nutrient types for the eyes:
Craig WJ. Health effects of vegan diets. Am J Clin Nutr. 2009 May;89(5):1627S-1633S. doi: 10.3945/ajcn.2009.26736N. Epub 2009 Mar 11. PMID: 19279075.
These are two important papers that did help me to understand the processes of the eye nutrition. But also to come up with the finite list of nutrient group foods I would research further in order to design the final square based model for economic optimisation.
Specifically also I wanted to recommend the lemon website. Dedicated to all lemon science and facts.
Because I am vegan for the ethical and the environmental reasons I had to search for vegan sources of omega 3 and 6. Because you have to look further beyond the surface level information found online.
It is not just carrots for example. It is a very complex chemical process happening behind the scenes for the eye health. And all key ingredients would have to be at play.
You also start optimising right away. You want to know what the ingrient does and in what concentration. What is the economic value of this nutriet. And develop the most optimal almost sever based solution where your biological system ( your body ) can operate consistently and deliver the producte work. Without breaking down. And with the most minimal investment to the economic spent. So it is highly efficient.
I am a big fan of oat milk. And because I am vegan I also look into B12 sources and Calcium intake. I do sports sometimes and it is slightly different topic. But going vegan can have some transition point. And then you get used to once you have all the information you need. But this is also to outline this is the full spectrum nutrition. Not just eye science. But also the support of the immune system. And the specific key mineral types. This is why we had to mention these in the basics.
Sourced from https://www.oatly.com/en-us
So looking into the OATLY website was critically important. This is how you can make sure your plant-based milk is fortified with B12 vitamins and you are getting the sufficient amount of nutrients.
I really like their fonts and the graphic design also. I think it makes it very cool to drink this milk. Add these to coffee and cooking.
If you look at this table below you can see all the foods by nutrient foods required for eye health. And in this respect going from left to right they are sorted by the value of concentration of that particular nutrient type.
And it also has fiber in it. So if you go for just first column you would get the full spectrum plus the plant-based milk used in coffee for the effective digital nomad nutrition that is vegan and in line with climate action.
The other important factor to keep in mind is the vitamins stability in cooking. Althought other nutrient types are relatively stable few key vatims are good to know a few things about. Vitamin E is fat soluble and heat stable. Vitamin A is fat soluble and heat stable. Vitamin A can be of about 2 years of storage in the liver deposits before the deficiency would show up. And so it does not have to he a high concentration. Vitamin C is water soluble. Vitamin C is not stored in the body and needs the daily intake. Vitamin C is destroyed at 95-degree temperature. And Vitamin C is very heat unstable. All other nutrient types are stable for different conditions overall.
The table below shows the process of developing the optimal nutrition ratio contents based on the digital nomad mission requirements.
After the definition of the core boundaries, I had to optimize for calorie intake per meal. It was under the daily requirements because my goal was to lose weight. And doing it in a way where I would not compromise any energy levels. And maintain a healthy immune system.
And finally, I was able to come up with the list that is the most optimal for my health. Goals. And the economy.
Once you have a good structure you can work with it consistently. And use your resources efficiently so you can get a lot further with a lot less. Giving you the ability to conduct further research projects. And work productively whilst you. are on the journey of the digital nomad. While contributing to the noble mission of the world when it comes to climate action.
And this is it when it comes to vision ( eye ) nutrition.
When it comes to boosters it is relatively simple. I have just the lists for you to follow when it comes to response. I have this special soup I cook to make my immune system stronger. Or when I feel weak. By any means, you do not want your immune system to break down under any scenario. And you want. to avoid risk by taking preventive measures. So adapting the components based on the situation is very important.
This is the immune boost soup. I find works very effectively when it is winter. When you feel like you are getting sick. Or you are sick already and you are to recover. The last thing you want to do is use paracetamol because it will negatively affect your productivity and your ability to control the laptop. or the walking can change because it affects the vestibular apparatus.
This is one hit in one bowl can lift you up out of any situation.
A combination of Tomato and Beetroot is the superpower to open mucus membrane lining to absorb nutrients effectively. The punch of ginger and garlic would force in the vitamin C absorption at the high concentration levels. And the rest of the nutrient components will add to the boost of the immune system. With high protein recovery for rebuilding the number of white blood cells coming from chickpeas. Again this is both for prevention and recovery. You can add pumpkin and make gnocchi out of a sweet potato.
And this is inspired by the auto-immune protocol that helps to understand nutrient-dense diets. Where the number of components is over 20 to make sure the immune system is significantly boosted. The rich range of nutrient types is delivered for the digestive system to integrate into the defensive systems of your body.
The next list is eye health with productivity. Just the reinforcement of the vision-centric diet. That is specialized. because the time when you become the expert is when you consider everything. Define the boundaries. And explore the issue from all these different perspectives. Develop systems and redeploy these under different scenarios. As the universal principle that can be scaled.
The next list is called “Climate Change Dish with the Protein Twist”. I have read this book
And was inspired to try the dish that was the minimum intake by Greta Thunberg. And just added chickpeas to it.
With Gnocci you have to be very careful because they are sometimes not vegan when you buy them. So you have to learn how to make these from scratch. I was actually quite surprised with the flavor combination of rice and avocado. And Gnocchi. So it was a very nice combination.
And finally of course the vegan bread. Because specifically, Yeast used in baking is much worse than baking soda. Because it is classed as a living species. Of the fungal kingdom.
So not all bread is vegan. And it is nice to be able to know how to bake the vegan bread. And also know what is in it to make it purely vegan.
And now it is the time to talk about automation. We must consume less when it comes to climate action. And stop overconsumption by solving this problem for ourselves first. This is why we talk about the efficiency so much. Not so much we can get more gains out of it from the economic value perspective. But because we want to waste less. Be healthy and make sure we value nature and animals. And we are going for longer distances with much more optimized bodies. And this is why we would have to look into the ways of automating these systems we have exhaustively researched for.
In many ways, the food is not optimized for nutrition when it comes to advice and cooking scenarios. We do not cook in the climate action in our meals if you like. We are normally not taught how important it is in many aspects. Of consuming less. And only consuming the essentials. Making sure we proactively offset our carbon footprint.
And we also do not think about the nutrients and redundancy. So once we have done this. And make sure it is fully sealed. You have classed all your nutrient types as essentials. And made sure there was no redundancy. You can see how you can create a square meal approach that would last you a long time. Just like in the scientific expedition. Where you get to be sent far away. Like in the scientific Antarctica base for example. And get to live on the very limited food ration. This is so we can scale these systems to infinity based on the consistent approach. With the high-efficiency nutrients required for the productivity and support of all living systems in the human body.
Multiple things can be done of course. But here are some systems that can put your whole design on high speed. And reflect in predictable and competitive returns.
First of all you want to lock 🔒 your core principle of sticking to the exact same list you go grocery shopping. And restocking the exact same ration. This way you can have the predictable budget spent. And make sure it becomes a component you can integrate into your system just if this would be a life program. And so this list is all that you would do. And commit to with great deal of discipline and the systemic approach.
Make sure you only have 3 meals per day. Ideally same time of the day. The longer it goes with days the more your body will adapt and it will only feel natural after all. And make sure to measure everything with the same quantities. So you know exactly how many calories you take. The way it works is you take your grocery list after the shop. And you line up all items into days. Number of combined meals. And the times you are taking them in. And then you track them as the big checklist system.
Example:
This is one of the ways of doing it. But you can also create a meal plan for the week. Breakfast. Snacks. Lunch and Dinner. I prefer to keep things simple and eat similar foods. Because I like food. And my cooking is well-skilled. So I do not mind just switching after I run out of the food ration on the next round. This is why it. is important. to have slightly different lists. But if you are on a limited budget I would suggest to compromise some of these wants vs needs aspects. And look into what is the most important to you in this scenario. The goal of this tracking system is to tell you exactly how much the budget is for this number of days. And you know you can stretch the productive work for exactly 10 or 20 days. And focus on your work. The simple principle of measuring everything will give you the answer to how to move across time more effectively. Because as digital nomads we spend a lot of time working. And it is very key that we maximize our productivity for efficiency and climate action.
It is also a very structured nutritional program. And if you are to have any weight management goals this will help you to track the intervals of fasting. And have the control over the caloric intake on a time-unit basis.
Optimize your list based on your list. And only spend the minimum amount of time in the shop. Knowing you will only be there for these number of items. It feels like being a robot. You can even develop the most optimal direct paths of going from one item to the next. And exit the shop knowing predictably how much you have spent. A lot of science is very systemic. And it relies on the data from the time cross-section. And consistent behavior. Because this way you can have the controlled study you have the digital data of. In making your informed decisions. And of course.
This is how you know you can truly scale the system. And put it into automation. So you can develop the systems you can predictably repeat and rely on. Because it is very difficult to make disciplined and systemic decisions. So if you create a rule-based system where you can also challenge yourself. It will produce predictable and scalable results. When it comes to nutrition science is very important. Because we look at your body composition. And the requirements for nutrition. And if we maintain the behavior it is nothing we would have to do apart from making sure the behavior is consistent. All we have to do is repeat the same process. And go further each time we re-itrate. It is possible to make improvements when we know we swapping for a cost-effective solution. And the solutions of the zero waste origin. And this is the goal. Because as we repeat the consistent behavior we can further optimize it to the most efficient solution possible.
We are at the end of the post. And it is key we have seen what is possible out there. And it is designed to expand the paths further. A lot further with less. And show us what we are truly capable of. Reduce the consumption. And make sure we are happy and productive whilst we are working on something we absolutely enjoy. And most important out of all because of our actions and choices the planet and the environment is much better place to be.
