Improved chart of purine levels in foods for gout

This guy subtracted out certain types of purines that he says do not affect gout from the totals.

Improved chart of purine levels in foods for gout
http://www.goutpal.com/gout-diet/purine-rich-foods/

Walking benefits not to be confused with low-intensity cardio

Walking has tremendous benefits but is not to be confused with low-intensity cardio. They are very different.

Key point: If your body isn't designed for low-intensity cardio (long runs, marathons, endurance cycling, etc.), you should not simply throw out the idea of walking as if walking is just another form of endurance cardio. It is not.

Walking is walking. It is not really "cardio" at all, it's just walking--and that's OK. True "cardio" is exercise that raises your heart rate significantly. Walking does not. (unless you are "power walking" which is a different topic). Low-intensity cardio, on the other hand, is basically the long, slow running of the type that marathon runners do, what we might call slow jogging.

So yes, walking is low-intensity, but no, it is not cardio.

Walking is vital despite not being cardio
Walking has tremendous benefits but they are not really due to the raising of heart rate. The benefits of walking include a wide range:
-simply not being sedentary i.e. sitting/lying
-triggers anti-inflammatory shifts in the body
-triggers the body's "motion sensors" to sense it is on the move and hence needs to shed weight
-circulation
-highest
and the list goes on -- see Top 10 benefits of walking
http://www.sharecare.com/health/walking/article/walking-benefits

Low-intensity cardio results in problems that walking does not
Low intensity cardio...
-depletes glycogen (sugar) stores fast; walking does not
-puts a pounding on joints and feet; walking does not
-is not really an option for athletes with mostly fast-twitch muscle; they are just not built for it and their muscles will hit a wall pretty quick.

If your body is designed for marathon running, sure go for it. Those who are designed for endurance tend to have stronger tendons and simply have much more endurance muscle.

But for those who aren't, the idea is that they can still do lots of walking without getting into long running.

So should fast-twitch people do cardio?
Of course. Again, cardio is just any exercise that raises your heart rate. You you probably already do this. If you do a set of pushups and end up panting at the end, that is cardio. If you lift many sets in succession and are breathing heavily throughout, that is cardio--intense cardio.

Some people seem to be designed for high-intensity cardio, others for low-intensity cardio. That's fine, figure out what you are designed to do and do it.

But in either case, walking is still vital.

Walking *a lot* is key

Just today I was thinking ath

I personally have a sort of human odometer inside. My body senses when I am not moving i.e. sitting around all day. I have to walk literally around 4+ hours a day (ideally 5+) and be on my feet another 2 hours to feel right.

I had just had this thought, to try to walk 4 hours a day and stand another 2, then I looked up "walk four hours a day" and found an article saying the exact same thing.

Long, slow walks may beat shorter, high intensity runs
http://www.today.com/health/long-slow-walks-may-beat-shorter-higher-intensity-runs-1C8364882

Fatworks sells purified, grass-fed beef tallow (fat) for cooking

Fatworks is a company that sells purified, grass-fed beef tallow (fat) for cooking.

Beef tallow is a great source of saturated fat. It is marketed for paleo dieters... however, beef tallow has been a standard cooking oil ever since man has cooked food. You kill the animal, melt the fat and cook the meat in it.

Also beef tallow it is non-allergenic unlike many plant oils which have sterols that cause issues.

Fatworks, Inc.
http://fatworks.wazala.com/

Getting aluminum out of your body is one of the best and easiest things you can do

Humans do not need any aluminum in the body. Aluminum is a neurotoxin, a poison for humans. Yet millions of people have astoundingly high aluminum levels due to our can-centered food system.

Getting aluminum out of your body is one of the best things you can do for health. Removing aluminum is easy in principle, but only shows big results with long term persistence because it is gradual. If you do this chelation below for six months or a year, you will make huge strides in lowering your aluminum. You may feel a little worse when you do a chelation cycle (below) because aluminum is being pulled out into the bloodstream from wherever it has settled, but overall you will feel a lot better at the end of the cycle.

How to get aluminum out of your body

What to do: Take Magnesium Malate in little bits (ex. 200-300 mg) througout the day. This binds to aluminum and you urinate it out. Bite off just a piece of a larger tablet every couple hours, going through a couple tablets a day. Spacing it out like this is much more effective.

It is best to do this in cycles, like 4 days on, 4 off, especially depending on how high your aluminum levels are. Play around to see what your body can tolerate.

Malic acid is the active ingredient that binds to (chelates) aluminum. The best form is Magnesium Malate a combination of magnesium and malic acid.

*Key point*: do not take a ton of magnesium malate at once--you will feel terrible, especially if you have high aluminum levels. This is because high amounts of magnesium malate will pull much more aluminum into your bloodstream than your body can clear out, so you will have high blood aluminum that has to resettle in the body.

It is much more effective to use continous little bits (like 200-300 mg) of magnesium malate every 3-4 hours to allow aluminum to clear from your bloodstream at an even rate.

How it works: Like a magnet which attracts iron filings, magnesium malate attracts and binds to aluminum. This general binding process is called chelation.

Great infographic by Gary Taubes

Click to enlarge full size

Feed your natural sunglasses: nature's "shields" protect your eyes and skin from sun--especially if you have lighter eyes/sun problems

Overview: Most people don't get anywhere enough of nature's eye and skin shields. You can boost them by eating certain pigmented fruits and vegetables. An easy 1-2 punch is to eat certain spinach and a spirulina supplement every day.

Nature's eye and skin shields

Within the Vitamin A family, nature has a set of vitamins called xanthophylls that act as "shields" protecting skin and eyes. Two of them, colorful lutein and zeaxanthin, are found in high amounts within the human eye in the retina, lens, and macula (see diagram above), where they function as "sunglasses" that absorb excess light and reduce glare to prevent damage. If you don't get enough lutein and zeaxanthin, you risk macular degeneration and other eye issues, especially if you have lighter eyes which naturally have lower pigment.

Lutein, zeaxanthin, and their xanthophyll cousins are all around us at the salad bar and the fruit stand but most people don't get anywhere near enough of them. You probably know them well, they give color to the skins of fruits and vegetables. Lutein is what makes , zeaxanthin makes corn yellow .

Zeaxanthin tends to be harder to get in the typical American diet but both lutein and zeaxanthin are very important - don't rely and combined "lutein and zeaxanthin levels" stats
Zeaxanthin gets less press than lutein and is found 10X less than lutein in the American diet, but zeaxanthin actually makes up most of the pigment in the macula (see diagram). Lutein, on the other hand, makes up more of the pigment in the retina. So it is important to get plenty of both. However, many food stats show a simple "lutein and zeaxanthin content" number which doesn't tell you how much of each one the food contains--it could be mostly lutein.

So it is worth going out of your way to make a point of boosting zeaxanthin levels, which usually boosts lutein levels as well since they are found together often in the same foods.

Research is revealing benefits of a third xanthophyll: cryptoxanthinCryptoxanthin is a third xanthophyll that has been receiving more and more press especially for reducing arthritis and also anti-cancer benefits. I project that in the future, research will uncover more of the benefits of cryptoxanthin, but until then it is worth getting in into to your diet now.

What to eat?You could dramatically boost your levels of these super shields easily by eating just a couple foods each day that are high in each, most of which are found at the salad bar or fruit stand. A simple quick solution to immediately boost levels of all three of these xanthophylls you could just eat spinach and a spirulina supplement every day. Both spinach and spirulina are superfoods and have many additional benefits as well.
You can do a little Googling to find a multitude of food sources high in each, but here are some examples:

Zeaxanthin high sources - orange bell peppers are the "king" of zeaxanthin vegetables, spirulina is a great source and also a superfood supplement, corn, egg yolks

Lutein high sources - kale, spinach, collard greens, romaine lettuce
*Note: kale is so high in lutein you might want to eat just a couple leaves

Cryptoxanthin high sources - spirulina, butternut squash, red pepper, paprika, tangerines, mandarin oranges, papaya

A supergroup: the xanthophyllsThe three nutrients lutein, zeaxanthin, and cryptoxanthin described above are part of a very beneficial family of vitamins called xanthophylls. The other two are also very healthy:

-Astaxanthin - makes salmon pink and is a super antioxidant

-Canthaxanthin - used in tanning pills