{"id":10391,"date":"2023-12-22T00:42:00","date_gmt":"2023-12-21T16:42:00","guid":{"rendered":"https:\/\/nutritional-humility.me\/oxystaging\/?p=10391"},"modified":"2024-11-10T12:43:50","modified_gmt":"2024-11-10T04:43:50","slug":"my-non-negotiable-essentials-5-years-of-ckd-if-part-3-3","status":"publish","type":"post","link":"https:\/\/nutritional-humility.me\/oxystaging\/my-non-negotiable-essentials-5-years-of-ckd-if-part-3-3\/","title":{"rendered":"My Non-Negotiable Essentials (5+ years of CKD + IF) Part 3\/3"},"content":{"rendered":"<p>Previously Part 2 I disclosed my first half of the <em>non-negotiables. <\/em><a href=\"https:\/\/nutritional-humility.me\/my-non-negotiable-essentials-5-years-of-ckd-if-part-1-2\/\">Prior to this<\/a> I introduced this entire writeup <em><strong>on how \"non-negotiables\" <\/strong>can be defined through a series of criterias<b>. <\/b><\/em>In this last part, I am sharing my remaining staples.<\/p>\n<h1>Other accessories.<\/h1>\n<ul>\n<li>Apple Cider Vinegar \/ Lemons.<\/li>\n<li>Coffees, teas &amp; herbals<\/li>\n<li>Aspirin<\/li>\n<li>Baking Soda<\/li>\n<\/ul>\n<h3><a href=\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2023\/12\/ACV-Barnes-Naturals.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-10469\" src=\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2023\/12\/ACV-Barnes-Naturals.jpeg\" alt=\"\" width=\"1280\" height=\"800\" \/><\/a><\/h3>\n<h3>Apple Cider Vinegar \/ Lemons<\/h3>\n<p>ACV, in <strong><em>isolated<\/em> use<\/strong> is of course not something I'd tolerate for hours, on daily basis. But I consider it a necessity for marinating and soaking oats for weekly carbohydrate refeeding \/ allowance days. <strong>ALDI\u00ae <\/strong>remain my preferred brand for many years because it is the only of its kind with a hint of sweetness. Barnes Naturals comes second. Where as Coles (Made in Italy) and Woolworths' (Made in New Zealand) own products have the <em>usual-off<\/em>-<em>putting<\/em> pungentness about them.<\/p>\n<blockquote><p>If <strong>ALDI<\/strong>\u00a0is way too sour for some people, <a href=\"https:\/\/www.woolworths.com.au\/shop\/productdetails\/78652?googleshop=true&amp;store_code=woolworths_supermarkets_4333&amp;utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=WW-0001&amp;cq_net=g&amp;cq_src=GOOGLE&amp;cq_cmp=Woolies_8458_BAU_StandShop_FB_High_WW&amp;cq_med=71700000116311377&amp;cq_plac=&amp;cq_term=PRODUCT_GROUP&amp;ds_adt=pla&amp;cq_plt=gp&amp;cq_gclid=CjwKCAiAg9urBhB_EiwAgw88mRN4ttiN2QgoMkZXdQ4enHfvcbnPSVKz4NNGlUKg4f-eRDcI7IRFYBoCqasQAvD_BwE&amp;ds_de=c&amp;ds_pc=local&amp;ds_cr=682882239042&amp;ds_tid=pla-2226847363674&amp;ds_locphys=9070591&amp;ds_pid=78652&amp;cmpid=smsm:ds:GOOGLE:Woolies_8458_BAU_StandShop_FB_High_WW:PRODUCT_GROUP&amp;gad_source=1&amp;gclid=CjwKCAiAg9urBhB_EiwAgw88mRN4ttiN2QgoMkZXdQ4enHfvcbnPSVKz4NNGlUKg4f-eRDcI7IRFYBoCqasQAvD_BwE&amp;gclsrc=aw.ds\"><strong>Cornwell is another brand worth trying. <\/strong><\/a>Strange, but this one actually lacks the overall \"<em>tanginess\" that is characteristic of the Acetic-acid. <\/em>Further, I find that the overall intensity is more mild and hence ~ least offensive.<\/p><\/blockquote>\n<p>Lemons as condiment and a source of citrate can be used both savoury and on desserts.<\/p>\n<p>In regards to its speculation at inhibiting ketosis <a href=\"https:\/\/nutritional-humility.me\/brief-recap-on-ketogenesis\/\">at least in theory (as I covered previously)<\/a> I am getting less bothered by this. In almost 90% of\u00a0 all cases, <strong>I will certainly be breaking the fast by eating whole foods anyway.<\/strong> Citrates or not, there's bound to be traces. Besides, those on therapeutic fasting, especially <a href=\"https:\/\/www.epilepsy.com\/stories\/calling-citrates-further-evidence-extra-ketogenic-diet-supplement\">reserved for epilepsy<\/a> ~ may consider citrates as a contingency against excess acidosis.<\/p>\n<h3>Coffees, teas and herbals.<\/h3>\n<p><em>Before proceeding, I have to emphasize the problem<\/em> I have been troubleshooting for a quite a long time. Namely ~ minor distensions throughout 18+ fasting windows, especially during daylight. <strong>Instant coffees (or just strongly brewed coffees in general),<\/strong>\u00a0<strong>earl grey and chamomile ~ so far <\/strong>is the least, but not entirely free of problems.<\/p>\n<p>For coffees I'd go with wholebeans or preground for convenience. As well as also - instant freeze dried. The latter in particular is also handy for quick and minimal for pre\/intraworkout. Simply combine sugar free cordial, extra salt (himalayan) and water.<\/p>\n<p>When it comes to teas, I have been recently rotating inbetween green, earl grey and on recent interest - Chamomile. Chamomile in particular interests me because of its <em><strong>Apigenin<\/strong><\/em> content; which has been studied favourable on its AMPK raising effect <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9261827\/#:~:text=These%20findings%20suggest%20that%20apigenin,the%20intracellular%20levels%20of%20lipids.&amp;text=Apigenin%20activates%20the%20%CE%B2%2Doxidation%20pathway.\">(Hsu CM et al 2021)<\/a>.<\/p>\n<h3>Aspirin<\/h3>\n<p><em>--- Please note this entire feature writing is entirely focused on wholefoods. An entire discussion on non-negotiable supplements, eg. Vitamin D, K2, Betaine HCL are not and will not be featured here for accessible reading. ----<\/em><\/p>\n<p>Even the most heatedly-debated <strong>NSAID<\/strong> is a a non negotiable. But what do I use this for? Subject-to-monthly-rotation: pre ergogenic \/\u00a0 intra training aids as well as experimentally - insulin sensitizing agent next to Chromium Picollinate \/ Vanadium.<\/p>\n<p>I am aware of the various doubts on its use for fitness training. But throughout my history of on\/off basis ~ <strong>convinced me that Aspirin is here to stay. <\/strong>Especially after prolonged training - supplementing with Aspirin gave me that sense of \"calm\", than feeling \"<em>agitated<\/em>\" or \"<em>wiry<\/em>\" one typically associates with exercises.<\/p>\n<p>I am also aware of the symptoms that I do get myself as indicators <em>to dial back. <\/em>Chiefly, minor tinnitus or ear-ringing is one such sign for me to start exclude them anywhere between a week to a several weeks. Coagulators - K2 and COQ10 here in this case would be wise to keep in the drawer.<\/p>\n<h2>Baking Soda<\/h2>\n<p>One would readily associate baking soda as an alkalizing agent. But from Low Carb perspective, there is an interesting study <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8550770\/\">proclaiming its enhancing effect on ketogenesis<\/a>. Another one may relate <a href=\"https:\/\/examine.com\/supplements\/sodium-bicarbonate\/research\/\">to is that it is an ergogenic agent<\/a>. Although the latter ~ is what I'm slightly skeptical (more on this later).<\/p>\n<blockquote><p>In my cases ~ it is more than just mitigate excess acidosis. But I am using more as a cleaning accessory as well as just as equally important ~ as odour control agent.<\/p><\/blockquote>\n<p>On the latter use case I swore by its use on controlling smells be it personal (body odour) as well as also general hygiene around the home. Sprinkling small amounts into shoes and\/or clothing ~ the effect is almost immediate.<\/p>\n<p>Baking soda is also what I'd use at times, where and when if I ran out of Sodaking\u00ae gas cylinder. Together with squeeze of lemon, ACV, himalayan salts and potassium salts (chloride, bicarbonates or citrate)\u00a0 baking soda makes a readily accessible electrolyte drink throughout any prolonged fasting windows.<\/p>\n<p><strong>Now, onto the bad. <\/strong>I have had some very bad gut distensions when used as an ergogenic \/ training aid. Hence I would not readily prescribe nor suggest anyone to do this,<a href=\"https:\/\/suppversity.blogspot.com\/2019\/09\/baking-soda-loading-protocol-achieves.html\"> despite studies suggesting otherwise.<\/a> If anyone insists on trying - cycling between none, low and high intakes; days to weeks inbetween is worth considering before raising any conclusion.<\/p>\n<h1>Carb Sources.<\/h1>\n<ol>\n<li>Oats (24-36 hour presoaked with ACV)<\/li>\n<li>Honey<\/li>\n<li>Jams (occasional)<\/li>\n<li>Flours<\/li>\n<li>Rice.<\/li>\n<\/ol>\n<p>I save carbohydrates the last since it's a subject prone to endless cricitism. But my retrospect here focuses on <em><strong>necessity<\/strong><\/em>. Less on <strong><em>indulgence<\/em><\/strong>.<\/p>\n<blockquote><p>We can debate endlessly whether carbohydrates are needed. But for the life of sanity and economics ~ carbohydrates have some utility to reward me for being human.<\/p><\/blockquote>\n<p>Starting with oatmeals. Ideally, I pre-soak for at least overnight or 24 hours, with ACV plus for peace of mind at eliminating all enzyme inhibitors. However in my temporary accommodation I cannot <em>cook<\/em>. Hence, 150g worth of quick oats, boiling water, yoghurts, any available protein powders, and added flavouring incentives be it jams or honey ~ usually marks my first carbohydrate allowance \/ refeeding meal eaten usually after my 6th or seventh day of <em><strong>additional<\/strong><\/em> fasted (16\/8) training on saturdays and sundays.<\/p>\n<p><strong>But why Oat meal?<\/strong> Versatility for both feature savoury and dessert. In a real hurry for dinner - 150g quick oats + boiling water, yoghurts, olive oil, soy sauce, garlic powder + proteins ~ suffice as an example. Collage below is a slightly more fancier (<em>albeit rushed<\/em>) time-poor sample feat chicken necks broth, with existing DIY puree pumpkin and boiled sausages.<\/p>\n<div id=\"attachment_10465\" style=\"width: 1290px\" class=\"wp-caption alignnone\"><a href=\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2023\/12\/Savoury_Oats.jpeg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-10465\" class=\"wp-image-10465 size-full\" src=\"http:\/\/nutritional-humility.me\/wp-content\/uploads\/2023\/12\/Savoury_Oats.jpeg\" alt=\"Oats on stove + chicken neck DIY broth + pumpkin puree + boiled sausages.\" width=\"1280\" height=\"800\" \/><\/a><p id=\"caption-attachment-10465\" class=\"wp-caption-text\">Oats on stove + chicken neck DIY broth + pumpkin puree + boiled sausages.<\/p><\/div>\n<p>Next would be rice.\u00a0 No need for elaboration. Whilst I am yet to fully try microwave an entire batch of microwave for almost 15 minutes at a time (which that is also another restriction where I live, temporarily); rice, mushed together with milk, squeeze of lemon, honey and plenty of eggs and gelatin powder wins almost every single time as a rewarding refeeding meal.<\/p>\n<p><iframe loading=\"lazy\" title=\"Bread: Salt, Water &amp; Flour.\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/yEKWrPjRlTk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Bread likewise needs no elaboration.<\/p>\n<p>Salt, water and flour, bit of ACV ~ pretty much compose my end of week carb allowances.<\/p>\n<blockquote><p>Humble and basic refeed days would consist of<strong>\u00a0DIY liver pate,<\/strong> with stocks, and\u00a0 yoghurts for savoury meal. <em>For dessert based meal - basic cakes using jams, syrups or honey, with eggs, source of fats available and milk.<\/em><\/p><\/blockquote>\n<h1>Conclusion<\/h1>\n<p>We are living in a time where everyone, by now would have realized the impact of every thing they consume.<\/p>\n<p>This is drawn from someone who's been through \"those times\". Not for comparative sake, but to keep things objective on the very things we must prioritize.<\/p>\n<p>Money is important. But what or how to spend it on, is arguably <em>the<\/em> more important question.<\/p>\n<p>I wish everyone well and sound. Rags or riches - I believe we can learn from one another.<\/p>\n<p>Live-It-Forward,<\/p>\n<p>AW.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Previously Part 2 I disclosed my first half of the non-negotiables. Prior to this I introduced this entire writeup on how \"non-negotiables\" can be defined through a series of criterias. In this last part, I am sharing my remaining staples.<\/p>\n","protected":false},"author":1,"featured_media":10431,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[3,10,4],"tags":[],"class_list":["post-10391","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-insights","category-methods","category-thoughts"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>My Non-Negotiable Essentials (5+ years of CKD + IF) Part 3\/3 - fair-enough.me<\/title>\n<meta name=\"description\" content=\"Previously Part 2 I disclosed my first half of the non-negotiables. Prior to this I introduced this entire writeup on how &quot;non-negotiables&quot; can be defined through a series of criterias. 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