#does that count as an ester egg?

[rustingcat]

Can we talk about the cello scene from @ekingston 'The Shape of Soup'?

Because I need to talk about the cello scene.

I'm NOT over the cello scene!

[malcolmbrights-a]

Claudia's moral compass varies from verse to verse and who she's around. So lmfao

With Ester - Morally gray, but trying to be good. Does good for the most part because Ester needs someone responsible in her life.

With Paris - More of a friendship, but she is good due to her influence.

With Alex - Morally gray and more often than not in the bad zone. Mostly because he eggs the behavior on with their shit talking and general hunger for power. But also good at times because of Ari's influence.

With Cleo - Really good? Like really really good. More empathetic towards others due to Rosie's influence. Cleo is warm so she tries to immitate that warmth as well.

With Anthony & Jacob- Morally gray, but more often than not making bad decisions. Anthony is an awful influence and eggs on her bad behavior. Is good though due to the kids and Jacob's influence.

With Lili - Morally gray and good, but also pretty awful since they are vigilantes.

With Matt- Depending on the verse, evil bitch or morally gray trying to be good.

With Nathaniel - Doesn't count

With Audrey: When she was younger she treded the path of morally gray, but ended up becoming good as she grew older

With Miya - Generally good because I didn't give her any of her traumatic experiences, but not great since she's willing to go after a married woman 😂😂

With Riya - Morally gray, but good for the most part. However she is trying to get in a relationship with a woman who's engaged and she's not bothered by it.

With Baudelaire - I'd say she's pretty good. Was morally gray, but after the Rachell stuff she went on a better path. Is trying to change.

With Eliot - I don't know enough about theie dynamic to know, but I say good.

[shirleenbradway-blog]

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[okimargarvez]

LIKE EASTER

Original title: Like Easter.

Prompt: Easter holydays, Italy, Holy Week.

Warnings: reflections on my catholic faith.

Genre: comedy, family, romantic, friendship.

Characters: Penelope Garcia, Luke Alvez, (JJ, Spencer), O.C.

Pairing: Garvez.

Note: oneshot.

Legend: 💏😘❗🎈.

Song mentioned: none.

Easter holidays and Luke have a problem to solve: his grandmother waits for him in Rome for the Holy Week and wants that he’s accompanied by a girlfriend; Penelope, on the other hand, feels cast aside as the “painted eggs” festivity.

Like Easter- Masterlist

MY OTHER GARVEZ STORIES

LIKE ESTER- Part 7

Monday, Tuesday and Wednesday. The first three days of Holy Week, yet three days. Which means no need to prepare for any commitment. Which means too much time to think. And get hurt. As always. Because she can't help but think of that wretch. What will he be doing now? Who will he be with? And above all: he'll find someone who knows how to understand him better than me? But this time the situation is even worse. To all these doubts add up other problems. Why in the arms of Luke I felt like I was back baby, when everything was normal, nothing special, but mom and dad were still there, grandparents came and we played, even if it was always the same games, because daddy's dad didn't want to learn new things "At my age!", and mom's mother instead was tired just finished eating, luckily there was mom's dad betting on red and black, so that unless 0 came out, he was sure to rip something at the house...

-Penelope?- they are in front of the famous Trevi Fountain. And she can't free herself even for a moment from her thoughts and live or at least pretend to be a normal person. She can very well see every particular of it and even describe it in abundance of detail: the position of each statue, the way water flows. Even what other tourists are doing. But she does really see it? No. Luke passes his hand in front of her eyes, trying to bring her back to the real world. -Are you okay?- only the worried tone of him succeeds in this undertaking.

-I don't know. This experience is proving... overwhelming- he can't help but giggle, because Garcia is too... too much. -Let's... let's take a picture?- he proposes at the end, to get rid of this embarrassing situation. And so, after several attempts and other laughter, they finally manage to have the memory of that moment. But then he insists on wanting to take one photo with her alone. -I'm not really a goddess coming out of the water...- she tries to protest, but in the end, she gives up, after receiving a good dose of warning looks. You are beautiful, Penelope, if only you could do that thing already so abused to see through my eyes, how you are... in your stubbornness, in your irony (sometimes a bit evil), in your fragility... you are beautiful.

The "tour" goes on without any hitches, until she comes out with a strange question - Do you think Fiona and Spencer are a nice couple?- Luke stops and turns to her, to see if there are any others references. But the blonde's gaze is totally innocent.

-I don't know- then he answers sincerely - but Stephen and Prentiss... I think they could be a good match.- is a thought that has turned in his head since the first time he saw the last arrived. And Walker always showed himself to be considerate to the head of the BAU, at least as much as he does with Penelope. Here, here we go again, he had to bring everything back to her. By now she is becoming his fixed center.

-Walker? But he isn't married? And anyway, Emily is engaged...- she is trying to defend her friend or herself? But she isn't engaged, not in reality, at least. She shakes her head, but the possibility has now taken shape and life in her little head and he understands it. -I hate you, Alvez.- the named laughs out of taste.

-But apart from you and Morgan- already she looks at him wrong, but leaves him the benefit of the doubt and makes nod to continue, at his own risk -there haven't been true couples, in the Behavior Analysis Unit?- he has opened the Pandora's box, and he should be aware of it. Gossip? You really want to conquer me, Alvez. She pretends to think about it for a moment and then she explodes.

"So ... at first Spencer had a clear crush on JJ, but he did not do anything about it. Because she knew Will, her husband, who is also a "cop" ... it's not as simple as you can think, they got together after years, during the case when his father was found dead ... I mean Will's father ... - the man has already regretted, he is getting a headache -after a tornado or was it a hurricane? Boh. However, they married years and years later, when Henry was born, their firstborn and... What was I about to say? Ah yes, BAU couples. Reluctantly I have to say that another possible couple, indeed, two, was between Morgan and one who took the place of JJ when she was pregnant...- but she doesn't seem very sad to talk about it... -Damn, I hate when I can't think of things...- he can't help but giggling -... it was a strange name... Jordan!- she exclaims, satisfied with herself for having took it -Here, I didn't ask for details, but it seems that they had a relationship... not very long-lasting.- she raises her eyebrows in a clarifying way -and the other one, now that I think about it wasn't inside the Bureau. He was... let's say he was a little too interested in a victim's sister. For the rest... well, the only real story, but only after she died...- she hesitates a moment - was between Rossi and the head of the section, Erin Strauss. The irony is that they were the ones who wrote the regulation, in which it isn't recommended to "familiarize" with colleagues.- she laughs and her laughter is so contagious... time passes too quickly, when he is with her. It will also be a banality, a cliché, but if so many people in different times have said it and thought about it, there will also be a kernel of truth, a reason. -And then I have to say that I'm on that list too, but not with Morgan. I was the first scandal of the BAU, as Emily had said.- now Luke has lost any desire to joke and he looks at her seriously -I've had a pretty long and rather messy story with a colleague... another computer scientist like me. But theoretically it should not count, because he isn't directly part of our team, he deals with other things. And that's all.- he adds, but only in his head, just for now.

TAGS: @theshamelessmanatee @itsdawnashlie @talesoffairies @janiedreams88 @kiki-krakatoa @yessenia993 @teyamarra @c00lhandsluke  @gcchic @arses21434 @orangesickle @entireoranges @jarmin @kathy5654 @martinab26 @thisonekid @thenibblets @perfectly-penelope @ambrosiaswhispers @maziikeen92 @lovelukealvez @reidskitty13 @jenf42 @gracieeelizabeth27 @silviajajaja @smalliemichelle99 @charchampagne14 @ichooseno  @ megs2219 @rkt3357 @franklintrixie @thinitta @chewwy123 @skisun @maba84 @saisnarry @myhollyhanna23 @thenorthernlytes

[voltronsmutt-blog]

Competition

Don’t know who the cosplayer is that used to make this “Aesthetic”  Might have small ester eggs of spoilers so carefully it kind of hinting stuff from season two of Voltron Legendary Defenders. Also Allura is kinda OC? (Idk I feel like I made her OC) and a bit of Shiro too but yeh please enjoy it's pretty sure but more are in the making Thanks -VS

-------------------------------------------------------------------------------------------------------------------------

(Name) was captured by Voltron and interrogated thinking she worked for the other Galras but she wasn't really, her own parent did work for them. Her parents sacrificed their lives for her but Allura refused to believe and (Name) didn't care what the Altean had to say or think of her kind. But she did become good friends with the red paladin, and the leader of Voltron and the rest of team Voltron.

"(Name) Allura wanted to talk to you again" Keith sighed looking at her with sad eyes. "Hey I'll be fine if she wanted me dead she probably would have gotten one you guys to do it already" (Name) laughed it off as she walked past him. "(Name) please be careful... You're like a sister to me" Keith muttered clenching his fists. "Hey I promise I'll be back" she smiled ruffling his hair before she walked out of her room/cell. She arrived at another room where she thought Allura would be but was wrong when she saw Shiro. "... Shiro? Where's Allura?" She questioned. "She wanted me to interrogate you this time..." He cast his eyes to the floor. "You don't seem thrilled about it" she asked tilting her head to the side. "Why would I be thrilled?" He asked baffled "Uh...I'm Galra? I don't know" she complained "I just want to make sure you are telling the truth...I'm afraid Allura will be soon blinded by hate and do something to you" Shiro sighed. "I can take her, plus I know Voltron helps all those in need" she smiled at him. "(Name)...But when I'm asking you question can you please tell the truth" Shiro held a voice that sound like he was begging. It was true in her last few interrogations with the princess she lied, but it was because she was masked of pride she didn't want to speak to the (borderline) racist Altean. "Fine only because I trust you and you ain't racist like the bloody princess." (Name) snarled "Allura isn't a racist-" Shiro was cut mid sentence when (Name) gave him a stern look. "Okay maybe a little but you must understand that it's only natural to think that way if your whole species was whipped out by another race..." "Well I ain't like them, I'm me. I wouldn't hurt a damn bug" she glared "Well...You did kill this one bug-" "Shiro! That doesn't count" she yelled annoyed. Shiro only laughed at this finding it a little cute how the Galra acted, he found that she was no different to him and the others. "I know you didn't mean to kill it" he chuckled patting her shoulder. "Damn right I didn't mean to kill it" (Name) gave a small pout. "Now are you sure you are not working for Zarkon" Shiro said seriously looking in to her eyes. "No, if I was I am sure that they would have been here ages ago. Also you can look on the space network but I'm one of the most wanted" she held a prideful smirk on her face proud of the fact she was most wanted. "...are you being tracked?" he asked "once again no, if I was I'm sure Zarkon and his men would have kill you all, taken Voltron and killed me, wouldn't you agree?" she questioned him with a small smirk. "I suppose you have a point there... alright now what are you relations with the Galra empire?" Shiro looked at her with curiosity. "Honestly I hate the guy, Zarkon. He does nothing but kill, I mean he did kill my family. But my relationship with other Galras, I don't mind some but I will say this, when you meet another Galra don't reject him...he needs all the acceptances he can get" (Name) said seriously with the last bit empathising on him.

After many questions later Shiro brought her back to her room/cell and Allura was outside the room glaring at (Name). "You two were awfully taking a long time" she growled. "Oooo~ is someone jealous~" (Name) teased the Altean "Oh please don't even try, I highly doubt he would fall for a Galra like you" Allura glared "And I highly doubt he would fall for a Altean like you" (Name) smirked. Poor Shiro stood there in the female's feud, he just kept quiet and watched a part of him enjoyed the little argument. "Me? Excuse me but last time I check he's a human male and most likely likes women, you know females that are easy to identify as a women" Allura growled. "Grow up Allura, just because I can actually talk to men in general doesn't mean you have to act so immature" (Name) said still with a smirk on her face. "Immature? You started it, why would I be jealous of you" she glared. "?- Wait could it be? that after all this time we've known each other, is this a confession of your undying love for me? oh you are too kind princess" (Name) said with large sarcasm "Why you" Allura went to hit her but Shiro intervened. "Oooo~ saved by the Paladin" she mused watching Allura yelled in frustration and walk off "You diffidently enjoy annoying her, don't you?" Shiro sighed "I mean yeah, but I do that with people I'm comfortable with. I tease the boys all the time, heck even Pidge. Look it's just who I am...And I don't hate Allura, sometimes I wish I could but I can't" (Name) admitted. "And why's that?" Shiro walking with her in her room. "Well...I admire her greatly...I just wish she didn't hate me so much just because I'm Galra, and I hope he doesn't get treated like this too when the time comes." "(Name) you need to understand, she's still hurting give her some time" Shiro assured her but keeping in mind what she was mentioning by him.

"I know..." she sighed heavily "While you're opening up to me, mind telling me why you were teasing her before. Besides the fact for being comfortable around her? I'm sure there was something else in there" "Observant as ever Shiro" she chuckled. "Well it's clear that she has something for you, the way she looks at you at times is so obvious. And you also give her looks, but I find it hard to read what those looks mean, at time I think it's just admiration, but then at time it's hard to tell if there is any attraction you feel for her when you look at her" (Name) explained. "Attraction?" Shiro choked out with a small blush "Yeah you know Attraction but not like "oh yeah she looks pretty" or "hot" but like as in "I want to mate her" you get it?" she explained with no shame at all. "Mate?!" he was flabbergast "Yeah mating, you know it's what you humans call se-" "I KNOW WHAT IT MEANS!" he yelled embarrassed covering her mouth to keep her quiet. She stood there laughing her "ass" off as she saw the blushing Shiro. "Oh my quiznack, you so like her! Man I so need to hitch you two up. Hahaha I so need to tell Lance this" she laughed. "Lance? Why Lance?" Shiro's sounded a bit off like he was annoyed or threatened by the fact she was talking to Lance the biggest flirt. "Because he likes Allura, but then again he basically will love anything that is walking and or breathing alien or not" she laughed oblivious of Shiro's tone. "He likes you too then?" Shiro had scrunched up eyebrows. "Oh please I highly doubt he is attracted to me in any way, I'm not his type" her laugh died down a little "Not his type? You just said-" "I know what I said" she smiled softly but it was a sad one. "...You like Lance, don't you..." Shiro muttered looking at the floor. "He's a great kid, but as much as I love his personality and how open he is with with people in relationship wize, I don't feel like I'm compatible with him." She sighed. "Anyway you should get some rest I'm sure someone might need Voltron tomorrow...We don't want anyone getting hurt so... Goodnight Shiro" she smiled at him sitting on the bed in the room. "(Name)..." He sighed softly as he walked off. All these emotions flooded him and his thoughts, he didn't like the fact (Name) was giving half smiles and that she was talking about Lance. He knew Lance was a flirt and knows how open Lance is with relationships with other female aliens, he was seconded guessing what (Name) had said. She never told him a full answer of liking Lance and it annoyed him. He didn't want to lose to someone who was a flirt and who was and dare he think it...Younger than him.

[jesseneufeld]

Dear Mark: Abandoning the Keto “Fad,” Ketone Study Calories, and Low-Lactose Fat

For today’s edition of Dear Mark, I’m answering three questions from readers. First, does the renewed vigor assailing the keto diet have me worried about my business? Should I start going vegan to cover all my bases? Second, did the “ketones for overtraining” study from last week control for calories? And third, how can a person eat enough fat if they’re avoiding lactose?

Let’s go:

Interested to see if Mark’s focus on keto will continue now that the trend factor is wearing off. That VICE piece, flawed though it may be, is part of a much larger media pushback against keto. What are the business implications of aligning yourself with a so-called “fad diet”?

I’ve built a pretty good business by aligning myself and my writing and my products with “fad diets.”

I generally use several factors to determine where to align myself and target my work:

Personal experimentation. What am I trying? What kind of diet, exercise, and lifestyle modifications am I experimenting with? The quality of my work suffers if I’m not fully engaged on a personal level. I’m not a technical writer. I need to live my subject matter for it to come alive on the page.

Personal needs. What works for me? What gets me going? What am I interested in, drawn toward on an intuitive level? What am I missing? Even my best products were designed with my own selfish desires in mind. I made Adaptogenic Calm because I needed a way to recover from excessive endurance training, and it turned out that tons of other athletes needed it, too. I made Primal Mayo because I was sick of whipping up a batch of homemade mayo every time I wanted tuna salad without all the soybean oil. I went keto because the research fascinated me. It turns out that the things I vibe with tend to resonate with others, too. Humans are often quite similar to each other. Not all of them, but there are enough that are.

Your needs. What does my audience want? What do they need? What kinds of questions are they asking me? What feedback am I getting from them? How are they responding to what I’m putting out?

New information. I’m always ready to pivot when new information is made available or when new research arises. Sometimes a reader will point something out and it will change the trajectory of my thinking and writing. I try not to wed myself to my ideas, to the things I want to be true, even though that’s a human foible that’s unavoidable. I always try to approach a subject in as intellectually honest a manner as I can. To me, new developments, even if they appear to contradict a stance I hold, breathe new life into my work. For example, I’m definitely biased toward lower-carb approaches for most people. They just clearly work better for the bulk of the people who encounter my work and who struggle with their health and weight in modern industrialized countries. Most people don’t perform enough physical activity to warrant perpetual “high-carb” diets, and most people find weight loss is easier and hunger lower on lower-carb, higher protein/fat diets. But at the same time, there’s room for higher-carb intakes, or even moderate-carb intakes. And can people eat high-carb and be healthy? Have populations lived well on high-carb diets? Absolutely.

Keto still satisfies these factors. Now, I’m always looking toward the horizon; I think my ancestors were probably explorers of some sort. It’s in my blood. So I probably will write about something else—next week, next month, and years from now. But my overall “thrust” will still be low-carb/Primal/keto because, well, the stuff just works.

What I wonder after reading this is: Would there have been a significant inter-group difference had calories been controlled for? Ketone esters obviously have some caloric value that the control group did not receive. How much of the benefit is merely having a better caloric intake to support this intense training protocol?

Good question—this is in regards to the study discussed last week. They actually did control for calories. The experimental group got the ketone ester drink. The control group got an isocaloric medium-chain triglyceride-based drink. Both groups consumed the same amount of calories.

Having tracked through to Michael Eades’ blog on cholesterol—how do you increase fat when you are lactose intolerant? A problem for myself and my adult children. I hadn’t realized that high fat was the actual content rather than the percentage!

Oh, man, there are so many ways to increase fat while lactose intolerant.

My favorite way is to focus on whole food sources of fat, rather than isolated fat sources:

Fatty animal foods: a ribeye, a beef shank, some ground beef. A lamb shank, some lamb chops. Bacon, eggs, sausage.

Fatty plants: olives, coconut, nuts (favoring higher MUFA nuts like macadamias), dark chocolate. Salads, which aren’t “fatty” without the dressing and meat but I’m counting as “whole foods” because that’s the effect of eating them.

Whole avocados: great source of potassium, fiber (if you want that), and polyphenols.

Foods like my Primal Mayo or avocado oil dressings, while technically “isolated” or “refined,” allow and promote the consumption of nutrient-dense whole foods like tuna (tuna salad), eggs (deviled eggs, egg salad), cruciferous veggies (slaws), and steaks (try searing a steak covered in mayo). And even our mayo isn’t nutritionally bereft—it contains choline, folate, and all the other good stuff found in eggs. And our dressings are full of spices and herbs that confer health effects through their phytonutrients.

Also, don’t think you have to focus on “increasing fat.” That’s the mindset that leads to things like chugging olive oil and eating a bowlful of sour cream. High level athletes who need calories at any cost can get away with and even benefit from that, but for most people it makes more sense to focus on reducing excess carbohydrates and eating whole-food sources of fat as they appear naturally.

Also, the lactose intolerant can still have dairy. Try hard cheeses, Greek yogurt, and yogurt and kefir that’s clearly marked “low” or “no lactose.” Butter is fine in all but the most severe cases, and cream is not far off from butter. Ghee is another good cooking fat that should be near zero in lactose.

Anyone else have good “lactose-free” fat sources? Anyone else worried about “keto as a fad”?

Thanks for reading, everyone. Take care!

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The post Dear Mark: Abandoning the Keto “Fad,” Ketone Study Calories, and Low-Lactose Fat appeared first on Mark's Daily Apple.

Dear Mark: Abandoning the Keto “Fad,” Ketone Study Calories, and Low-Lactose Fat published first on https://drugaddictionsrehab.tumblr.com/

[lauramalchowblog]

Dear Mark: Abandoning the Keto “Fad,” Ketone Study Calories, and Low-Lactose Fat

For today’s edition of Dear Mark, I’m answering three questions from readers. First, does the renewed vigor assailing the keto diet have me worried about my business? Should I start going vegan to cover all my bases? Second, did the “ketones for overtraining” study from last week control for calories? And third, how can a person eat enough fat if they’re avoiding lactose?

Let’s go:

Interested to see if Mark’s focus on keto will continue now that the trend factor is wearing off. That VICE piece, flawed though it may be, is part of a much larger media pushback against keto. What are the business implications of aligning yourself with a so-called “fad diet”?

I’ve built a pretty good business by aligning myself and my writing and my products with “fad diets.”

I generally use several factors to determine where to align myself and target my work:

Personal experimentation. What am I trying? What kind of diet, exercise, and lifestyle modifications am I experimenting with? The quality of my work suffers if I’m not fully engaged on a personal level. I’m not a technical writer. I need to live my subject matter for it to come alive on the page.

Personal needs. What works for me? What gets me going? What am I interested in, drawn toward on an intuitive level? What am I missing? Even my best products were designed with my own selfish desires in mind. I made Adaptogenic Calm because I needed a way to recover from excessive endurance training, and it turned out that tons of other athletes needed it, too. I made Primal Mayo because I was sick of whipping up a batch of homemade mayo every time I wanted tuna salad without all the soybean oil. I went keto because the research fascinated me. It turns out that the things I vibe with tend to resonate with others, too. Humans are often quite similar to each other. Not all of them, but there are enough that are.

Your needs. What does my audience want? What do they need? What kinds of questions are they asking me? What feedback am I getting from them? How are they responding to what I’m putting out?

New information. I’m always ready to pivot when new information is made available or when new research arises. Sometimes a reader will point something out and it will change the trajectory of my thinking and writing. I try not to wed myself to my ideas, to the things I want to be true, even though that’s a human foible that’s unavoidable. I always try to approach a subject in as intellectually honest a manner as I can. To me, new developments, even if they appear to contradict a stance I hold, breathe new life into my work. For example, I’m definitely biased toward lower-carb approaches for most people. They just clearly work better for the bulk of the people who encounter my work and who struggle with their health and weight in modern industrialized countries. Most people don’t perform enough physical activity to warrant perpetual “high-carb” diets, and most people find weight loss is easier and hunger lower on lower-carb, higher protein/fat diets. But at the same time, there’s room for higher-carb intakes, or even moderate-carb intakes. And can people eat high-carb and be healthy? Have populations lived well on high-carb diets? Absolutely.

Keto still satisfies these factors. Now, I’m always looking toward the horizon; I think my ancestors were probably explorers of some sort. It’s in my blood. So I probably will write about something else—next week, next month, and years from now. But my overall “thrust” will still be low-carb/Primal/keto because, well, the stuff just works.

What I wonder after reading this is: Would there have been a significant inter-group difference had calories been controlled for? Ketone esters obviously have some caloric value that the control group did not receive. How much of the benefit is merely having a better caloric intake to support this intense training protocol?

Good question—this is in regards to the study discussed last week. They actually did control for calories. The experimental group got the ketone ester drink. The control group got an isocaloric medium-chain triglyceride-based drink. Both groups consumed the same amount of calories.

Having tracked through to Michael Eades’ blog on cholesterol—how do you increase fat when you are lactose intolerant? A problem for myself and my adult children. I hadn’t realized that high fat was the actual content rather than the percentage!

Oh, man, there are so many ways to increase fat while lactose intolerant.

My favorite way is to focus on whole food sources of fat, rather than isolated fat sources:

Fatty animal foods: a ribeye, a beef shank, some ground beef. A lamb shank, some lamb chops. Bacon, eggs, sausage.

Fatty plants: olives, coconut, nuts (favoring higher MUFA nuts like macadamias), dark chocolate. Salads, which aren’t “fatty” without the dressing and meat but I’m counting as “whole foods” because that’s the effect of eating them.

Whole avocados: great source of potassium, fiber (if you want that), and polyphenols.

Foods like my Primal Mayo or avocado oil dressings, while technically “isolated” or “refined,” allow and promote the consumption of nutrient-dense whole foods like tuna (tuna salad), eggs (deviled eggs, egg salad), cruciferous veggies (slaws), and steaks (try searing a steak covered in mayo). And even our mayo isn’t nutritionally bereft—it contains choline, folate, and all the other good stuff found in eggs. And our dressings are full of spices and herbs that confer health effects through their phytonutrients.

Also, don’t think you have to focus on “increasing fat.” That’s the mindset that leads to things like chugging olive oil and eating a bowlful of sour cream. High level athletes who need calories at any cost can get away with and even benefit from that, but for most people it makes more sense to focus on reducing excess carbohydrates and eating whole-food sources of fat as they appear naturally.

Also, the lactose intolerant can still have dairy. Try hard cheeses, Greek yogurt, and yogurt and kefir that’s clearly marked “low” or “no lactose.” Butter is fine in all but the most severe cases, and cream is not far off from butter. Ghee is another good cooking fat that should be near zero in lactose.

Anyone else have good “lactose-free” fat sources? Anyone else worried about “keto as a fad”?

Thanks for reading, everyone. Take care!

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[robertsmorgan]

Vitamin B6 Benefits, Foods, Deficiency, & Side Effects

The body uses vitamin B6 for brain and nervous system function, metabolic processes, blood sugar level regulation, blood cell formation, and to support your immune system. This important vitamin can be found in many foods, including meat, seafood, and some vegetables. Taking B6 supplementally is generally quite safe since excess is excreted in urine; however, extremely high intake has been associated with some side effects.

What Is Vitamin B6?

Vitamin B6 is a micronutrient with six separate compounds: pyridoxine, pyridoxal, pyridoxamine, and each of their' 5'-phosphate esters (for example, pyridoxal-5'-phosphate or PLP, and pyridoxamine-5'-phosphate or PMP). As a water-soluble vitamin, if you take more than you need, your body eliminates it in your urine. Since your body does not store this vitamin, it's important to consume enough on a daily basis. It's also important to note that all the vitamin B complex compounds work together, so you should ensure you have all of them in your diet.

Top 6 Benefits of Vitamin B6

Vitamin B6 is necessary for the metabolic processes that help with brain health, immune system function, the formation of blood cells, protein synthesis, and more. Vitamin B6 also helps regulate blood sugar levels. Below are the top 6 health benefits linked to vitamin B6.

1. Promotes Healthy Metabolism

Vitamin B6 helps to convert food into energy, via protein synthesis. As a coenzyme — a non-protein used alongside enzymes — pyridoxal-5'-phosphate (PLP) helps catalyze more than 100 enzyme reactions that influence your body's metabolism. These are mostly building and breaking down proteins and amino acids.[1] B6 helps control your metabolism through the production of hormones, including melatonin that affects sleep, serotonin that boosts your mood, and norepinephrine, which releases energy.[2]

2. Supports Skin & Hair Health

Vitamin B6 helps you have clearer, healthier skin. Making sure you get enough of this vitamin can normalize redness and swelling of the skin.[3] Those effects extend to your hair, too. By oxygenating hair follicles, B6 helps contribute to thick, healthy-looking locks.[4] In one study, injecting B6 intramuscularly in people with alopecia reduced hair loss and improved the hair condition.[5]

3. Boosts Your Brain Power

Vitamin B6 plays a role in building neurotransmitters in the body, the neurochemicals that allow nerve cells to communicate with one another in the brain and across the nervous system. Vitamin B6 helps with memory, learning, and focus. Studies show that B6 can normalize mood, and mitigate issues such as depression, anxiety, and attention disorders.[6]

4. Balances Your Blood Sugar

Glucose, also known as blood sugar, is the body's preferred source of energy. However, consistently high glucose levels can lead to insulin resistance and conditions like type 2 diabetes. At least one study found vitamin B6 helped regulate blood glucose levels as well as insulin release in mice; the researchers suggested it may help both help prevent the development of metabolic syndrome (pre-diabetes) in humans, as well.[7]

5. Bolsters Your Immune System

Vitamin B6 also helps the immune system work at its highest level. B6 is involved with the production of lymphocytes, also called white blood cells, which help the body fight infection and injury.[8] Studies have found that B6 deficiency is linked to reduced white blood cell count and diminished immune system response. Some evidence suggests it may, but studies need to determine whether increasing B6 intake can improve immune system function.[9, 10]

6. Builds Your Blood

Vitamin B6 also promotes a healthy circulatory system. Red blood cells bring oxygen to the brain and other organs. Vitamin B6 not only helps make hemoglobin, the protein that carries oxygen in red blood cells, it also optimizes the blood's ability to transport that oxygen to tissues. A lack of B6 can lead to an anemic condition that resembles the one caused by iron deficiency.[11]

Causes of B6 Deficiency

Certain diets like veganism or vegetarianism

Crohn's disease

Rheumatoid arthritis

Kidney disease

Certain medications

Alcoholism

Some people get enough vitamin B6 from their diet because it is found in meat, seafood, and eggs. Similarly, because it's found in those foods, vegetarians and vegans may end up deficient. Where your diet falls short, you can rely on supplements to fill the gaps. There is also a higher risk of vitamin B6 deficiency for individuals who have been diagnosed with an autoimmune disorder like Crohn's disease or rheumatoid arthritis. The same is true for those with kidney disease, who are taking medication for epilepsy or suffer from alcohol dependence. If you have concerns that you may be at risk, talk to your healthcare provider.

Symptoms of B6 Deficiency

Many individuals who have been diagnosed with a B6 deficiency may not show symptoms for years. But some common symptoms and side effects of low B6 levels may include:

Depression

Since vitamin B6 plays an important role in neurotransmitter function, including the construction of serotonin, a neurotransmitter implicated in mood regulation, its lack can result in depressive symptoms — as well as feelings of anxiety.[12] Many individuals with insufficient vitamin B6 experience feelings of depression and anxiety.

Low Energy

Vitamin B6 is crucial for energy production in the body. When you are deficient, you may experience muscle fatigue and low energy. As you digest your food, all the B vitamins work together to help transform the nutrients in your diet into adenosine triphosphate, or ATP, the energy molecule that gives your cells the fuel they need. When B6 levels are low, glucose is not converted as efficiently, leading to feelings of low energy.

Heart Conditions

B6 has cardioprotective properties, protecting against cardiovascular disease and stroke, according to scientists.[13] This vitamin helps reduce intracellular calcium ion overload, which has been linked to cardiovascular issues in some studies.[14] When there is insufficient B6, there is increased risk of high cholesterol, atherosclerosis, and heart attack. And the lack of oxygen to the brain can also lead to stroke or symptoms of dementia.[13]

Other Symptoms

Because of its role in hemoglobin production, vitamin B6 deficiency can lead to microcytic anemia, a form of anemia associated with too-small red blood cells. Infants and young children with vitamin B6 deficiency may show irritability or have seizures. In adults and children, B6 deficiency may also result in the following symptoms:

A swollen and cracked tongue or lips

Skin itchiness and eczema

Insomnia

Eye issues

Asthma

Suppressed immune function

Reduced liver function

Vitamin B6 & Pregnancy

Studies suggest that adequate B6 intake during pregnancy is associated with healthier outcomes in pregnancy, including higher birthweight and lower rates of preterm birth and pre-eclampsia (high blood pressure) and malformations. A recent review concluded that more evidence is needed on this, however.[15] Some studies have found taking 30-75mg B6 during pregnancy can reduce nausea and vomiting.[1]

How to Test for Vitamin B6 Deficiency

If you are concerned about whether you are getting enough vitamin B6 or might be deficient, ask your doctor for a test. Healthcare providers typically measure concentrations of this vitamin using a blood plasma test that tests for PLP (pyridoxal-5'-phosphate) — though vitamin B6 status can also be evaluated through a urine test. A PLP concentration of more than 20 nmol/L is considered sufficient. Anything less is a deficiency and should be addressed through adjustments to your diet or supplementation.

Top Foods High in Vitamin B6

It's fairly easy to get vitamin B6 through a healthy, balanced diet. While a plant-based diet offers great health benefits over eating meat, turkey breast and beef do have high levels of B6 per serving. But vegetarians and vegans need not worry! This nutrient is also present in certain vegetables and non-citrus fruits, as well as a wide variety of fortified foods. Here are some foods with higher levels of vitamin B6:

Food Milligram (mg) Per Serving Sunflower seed 1 cup 1.1 mg Chickpeas, canned, 1 cup 1.1 mg Beef liver, pan fried, 3 ounces 0.9 mg Tuna, yellowfin, fresh, cooked, 3 ounces 0.9 mg Salmon, sockeye, cooked, 3 ounces 0.6 mg Chicken breast, roasted, 3 ounces 0.5 mg Breakfast cereals, fortified with 25 percent of the DV for vitamin B6 0.5 mg Potatoes, boiled, 1 cup 0.4 mg Turkey, meat only, roasted, 3 ounces 0.4 mg Banana, 1 medium 0.4 mg Bulgur, cooked, 1 cup 0.2 mg Squash, winter, baked, 1/2 cup 0.2 mg Avocado 1/2 fruit 0.2 mg Tofu, raw, firm, prepared with calcium sulfate, 1/2 cup 0.1 mg Watermelon, raw, 1 cup 0.1 mg Spinach 1/2 cup 0.1 mg

Vitamin B6 Dosage

Adults need about 1.2 mg-2.0 mg of vitamin B6 daily, which is achievable through a balanced diet. The recommended dietary allowances (RDA) at different ages, published by the National Institute of Health's Office of Dietary Supplements, are listed below.[1]

Recommended Dietary Allowances (RDA) for Vitamin B6

* Adequate Intake (Assumed to be adequate for healthy individuals in this age range).

Age Male Female Pregnant Lactating Birth to 6 Months 0.1 mg* 0.1 mg* N/A N/A 7–12 months 0.3 mg* 0.3 mg* N/A N/A 1-3 years 0.5 mg 0.5 mg N/A N/A 4–8 years 0.6 mg 0.6 mg N/A N/A 9–13 years 1.0 mg 1.0 mg N/A N/A 14–18 years 1.3 mg 1.2 mg 1.9 mg 2.0 mg 19–50 years 1.3 mg 1.3 mg 1.9 mg 2.0 mg 51+ years 1.7 mg 1.5 mg N/A N/A

Vitamin B6 Side Effects & Safety

Studies show that vitamin B6 is extremely safe because excess is excreted in urine. Side effects from taking this vitamin in supplement form are uncommon, though it can interact with some medications, including drugs that treat tuberculosis and epilepsy.

That said, in rare circumstances, taking too much B6 has been linked to side effects such a loss of control of voluntary movements, gastrointestinal difficulties, and skin that is extra sensitive to light. Since vitamin B6 supports so many processes across the body, flooding the system can interfere with healthy function — it's truly a case of a body getting too much of a good thing. As such, it's important to not to accidentally over-supplement. Be sure to talk to your doctor about how much vitamin B6 is right for you.

Points to Remember

Vitamin B6 plays an important role in giving you energy, but it also plays an important role in immune, brain, and cardiovascular function. And it also helps promote healthy hair and skin. You can find B6 in certain foods, including meats and seafood, but also in some plant-based foods such as chickpeas, potatoes, squash, and bananas.

Most adults should get 1.3 mg per day, with lesser amounts recommended for younger individuals, and 1.5 mg per day for individuals over 50 years old. You can find vitamin B6 in many multivitamin options, B-complex supplements and as a standalone pill. Most supplements contain all six of the vitamin B components, but some sell PLP only. Make sure that you are consuming foods or supplements with all the vitamin B complex compounds for the best results in your health, since they work with each other.

The post Vitamin B6 Benefits, Foods, Deficiency, & Side Effects appeared first on Dr. Group's Healthy Living Articles.

from Robert Morgan Blog https://www.globalhealingcenter.com/natural-health/vitamin-b6-benefits/