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Current diet and plan for improvement



My current diet is not very healthy in these past months, despite the fact that I still get enough proteins, vitamins, and carbs to keep myself nourished. Although, I'm not sure if I'm properly digesting these foods, because I constantly feel fatigued and depressed. I am really concerned with my low serotonin levels, constant migraines, high stress levels (due to negative thinking and inconsistent decision-making), and overall high anxiety levels. I feel like I'm just not my optimal self, but I have the potential to be. I don't feel satisfied with my meals either. I'm sure, somehow, it's because of some of the crap that I'm putting into my body. Alright, so a basic outline of my diet right now:

Breakfast is usually:
-cereal with lactose-free milk (Lactaid) (Kellog's brand, or the ones you typically find in the front of the shelves in an American grocery store)
-one (organic!) egg with hashbrowns (seasoned with spices [ground cloves, black pepper] or added sausage)
-oatmeal (strawberry flavored)

-Processed/frozen packaged meals
-macaroni and cheese
-turkey sandwich on whole wheat (with added fruits/veggies: avocado, tomato, celery, cucumber, etc.)

-beef style meal (its a traditional meal made by my mother..she usually buys it frozen from the store or makes it herself) with added ketchup and avocado 
-canned chicken noodle soup
-one (or two on a good day) bowl of fruit (chopped cantaloupe, strawberries, blueberries, sliced apples, sliced peaches, etc.)
-cheese or pepperoni pizza from Papa John's or Domino's (my father usually brings pizza when coming home from work)

-Goldfish crackers (cheddar)
-Potato chips (whatever flavor)
-water (3-4 bottles a day when i'm lazy, 7-8 on a good day)
-Chocolate (in any shape or form, dark or milk)
-Lil' Critters Omega-3 DHA supplements (2 a day, I usually take it 3 or 4 days a week, but every day of the week if it's a good week and I don't forget or have no time...)
-blah blah blah whatever candy I can find when I feel hungry and there's nothing to eat :P

-The cereal I eat is probably unhealthy for me. The large number of various nutrients/vitamins that I find on the nutrition label might not be digested by my stomach. I've also heard that milk can make it difficult to digest these nutrients, so I may not even be getting any of those nutrients! (See image for nutrition label of Cocoa Puffs cereal which I ate today. There are a lot of additives/chemicals, and also 10g sugar. Not so sure what to think about that, but it tastes good, aha. I think a raw foods diet would serve my health better though, since I am always plagued with fatigue..)

-Most of the fruits/veggies I eat are bought by my mother, so I'm not entirely sure whether they're organic or not, but most likely non-organic, since non-organic foods cost less than organic foods, as I have noticed when shopping with my mother. 

-I'm not sure if the omega-3 supplements work, but it's better than getting no vitamins or nutrients at all! I've noticed that my height has increased from 5"4' to 5"5' to 5"5.5' from the beginning of summer to this month. My human growth hormone must have spiked which increased my bone length, or perhaps it's something to do with the increase of my testosterone levels?

I do act pretty differently too, and perhaps the stress I've faced during school last year pushed me to think and improve the blood flow to my brain, increasing activity throughout my body and brain? I've always been lazy, and felt like there wasn't enough blood flowing into my brain, causing my thoughts to be unclear. And I've always had difficulty breathing rapidly without getting tired. It could also be low blood sugar levels, I've noticed my blood sugar levels go crazy, going high and low at times! My father has diabetes, so I could be at a higher risk for diabetes due to my inconsistent and unhealthy diet and lack of exercise. Yikes D:

The supplements contain 10% of Vit A, C, and E, and 25% of Vit D. It also contains Alpha Lipoic Acid (plant-based, from flaxseed oil) in 68 mg and DHA (purified fish oil concentrate) in 32 mg, which is basically 100 mg of Omega-3 fatty acids.
Found this review on this product on Amazon:
"If you are an adult that take these fish gummies for taste and convenience (you give these to your kids so you might as well take these too) DON'T. There just is not enough Omega 3's in this product to be beneficial. Sure, any amount of Omega 3's are better than nothing. However there is only 32 mg of DHA! The rest come from plant derived sources. There are less studies showing the benefits of Omega 3s derived from plant sources. According to WebMD which obtained its info from American Heart, NMCD, Harvard Med, and other reputable souces that:
"The ideal dose of an ALA supplement is not so clear. There's less evidence and more variability in how a person's body will convert it into omega-3s."
This means in order for an adult to achieve the recommend dose of Omega 3's, you're going to have to take ALOT more than 2 gummies per day.
Not all fish oils are created equal. Find a brand that will provide a good amount of EPA and DHA. This product is not one of them."

Yeah, I should probably look for better supplements, that are for my age (i'm a teen)...or just adopt a better diet...which is more difficult but not impossible..

Anyways, I need to focus primarly on eating more complex carbs as opposed to simple carbs. [Whole grain breads and pastas, brown rice, veggies, legumes, beans, lentils, peas, starchy veggies like sweet potatoes and parsnips.] These make it easier to convert tryptophan (comes from protein) to serotonin. I could try eating lean turkey with chopped-up veggies, with a bit of cheese and a handful of nuts. Also, maybe an omelet which combines eggs, meat, and veggies. 

I've considered becoming vegan because I love animals and think they shouldn't be treated cruelly, but I've found it difficult due to my lifestyle. I've considered becoming only a semi vegetarian. I will eat limited or small amounts of beef, chicken, and pork. I will also consume honey, eggs, and only a small amount of diary since i'm lactose intolerant (yogurt, cheese), and also plenty of fish. 
The hormones in milk basically turns on oil glands which could cause more acne. Get hormone (rBGH) free, low fat, organic milk which does not contain added vitamins or whatever. Almond milk is good too. Try going without milk or any dairy at all for one or two weeks and see if my acne improves. (Anything that contains dairy: milk, cream, butter, sour cream, cheeseburgers, pizza, casein, whey) If it doesn't, excess oil is probably not an issue. I mean, hey, excess oil can be good for your skin because it prevents the wrinkling and old looking, aging skin once I'm older. The issue I have is mainly small acne on my chin and forehead (caused by dead skin cells), and inflamed acne scars on my chin and cheeks. Sunscreen, moisturizer, and hydrating face masks would help.
I should do this, basically:

  • Select whole grain products - whole wheat bread, wild/brown rice, whole grain cereals
  • Make sure your diet is varied
  • Choose low or non fat dairy products (if you wish to continue consuming dairy)
  • Do not eat more than three or four egg yolks per week (some studies are disputing this, suggesting there should be no limit)
  • Plan ahead when you go shopping
  • Read the food labels carefully when you are out shopping
  • Find out where your specialist stores are
Benefits include living longer, reduced cholesterol, lower body weight, lower risk of developing cancer and several diseases, although vegans and vegetarians generally have a higher risk of developing Vitamin B12 deficiency due to the inability of the body to use the plant-based form of this vitamin.
Supplements information
-need it to improve acne and mental health
-5-HTP supplements: 5-HTP is a naturally occuring neurotransmitter that functions as a precursor to serotonin. Look for pure 5-HTP, no fillers or additives.
-Vitamin-B supplements: Vitamin B-6 improves serotonin and dopamine production. Vitamin B-12 if not eating animal based products (getting it from plants..) 10g of vitamin B3? Perhaps try Vitamin B-complex, which includes various B vitamins.
-Anxiety supplements: http://anxieti.org/top-five-anxiety-products/?utm_source=bing&utm_medium=cpc&utm_campaign=SEARCH - US&utm_term=supplements for stress&utm_expid=104515727-0.jt_tE2e6SL-BYSSB0qDDbg.0&utm_referrer=http%3A%2F%2Fwww.bing.com%2F
-Niacin supplements: 3 days:100 mg +3 days: 200-300 mg +then: 400-500 mg (30-60min flush..or just take nonflush) It lowers blood cholesterol and triglycerides.
-apparently zinc is good for hormonal acne, and niacin is good for acne which is caused by metabolism problems?
-saw palmetto (320 mg/day)
-Isotetrinoin (20-40 mg every 3 days for 5 months)
-try spirulina 

-DMAE (50-100 mg)

-essential fatty acids (250-1000mg)
-gamma linoleic acid (250-1000mg) (found in borage oil, evening primrose oil)
-vit a, c, b
-chromium, selenium
-grape seed extract (30-100 mg)
-turmeric curcumin (250-1000mg)
-zinc (25-30-50 mg) (zinc gluconate)

-Lemon water in the morning: detox to help fush liver, when chilly try lemon tea (boil water and squeeze 1/2 lemon in it) (ginger root tea also good)
-ACV on blemishes?
-Quiet time (meditation, reading, relaxing, napping, hobbies, etc.)
-Exercising 30 min/day
-face washing: oil cleansing method or water 
-Check hormones to see potential causes of acne? (thyroid (T4, T3), testosterone (total and free, direct), adrenals (cortisol, aldosterone), DHT, progesterone, estradiol
-low-glycemic diet?
-avoid processed grains, eliminate salty foods
-drink green tea, high quality matcha tea, dandelion tea?

Current regimen to control acne:
-Era Organics manuka honey face wash
-glycolic acid toner 5% with hyaluronic acid or rosewater
-wait until face is dryer, then apply Benzoyl Peroxide 5% topical gel on affected areas.
-Wait until dry, then apply Erythromycin 2% topical gel on affected areas.
-Wait until dry, then put on non-comedogenic, hydrating moisturizer and sunscreen.
-Night: Same steps, and then apply Tretinoin 0.025% cream on affected areas.

*I have been on this regimen since 9/25/15. I have noticed some improvement in my skin, such as less pimples on my cheeks, but I still have red acne scars and milia/whiteheads. My skin has become a little bit more sensitive, and I need to find a better sunscreen+moisturizer...


lil critters omega 3 nutrition label.jpg


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