All about fruitarianism with a long-term fruitarian, Lena

sleep

  • My Sleep and What I Do with Fruit

    The second vlog where I point the lens at myself. Just talking. "I eat them" :)

  • Improve Your Sleep

    1. Make sleep a priority.
    2. Stick to a sleep schedule, even on weekends.
    3. Practice a relaxing bedtime ritual.
    4. Exercise daily.
    5. Ensure ideal temperature, sound and light.
    6. Sleep on a comfortable mattress and pillows.
    7. Beware of hidden sleep stealers, like alcohol and caffeine.
    8. Turn off electronics before bed.

  • Optimal Sleep Durations for All Ages

    Current consensus from the broadest range of scientific disciplines can be summarized in these recommendations:

    • Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
    • Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
    • Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
    • Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
    • School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
    • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
    • Younger adults (18-25): Sleep range is 7-9 hours (new age category)
    • Adults (26-64): Sleep range did not change and remains 7-9 hours
    • Older adults (65+): Sleep range is 7-8 hours (new age category)

Franz Kafka

Now I can look at you in peace; I don't eat you any more.

Protein Digestibility-Corrected Amino Acid Score

The protein digestibility-corrected amino acid score (PDCAAS) has been adopted by FAO/WHO as the preferred method for the measurement of the protein value in human nutrition. 

PDCAAS = Amino Acid Score x Digestibility

The method is based on comparison of the concentration of the first limiting essential amino acid in the test protein with the concentration of that amino acid in a reference (scoring) pattern. This scoring pattern is derived from the essential amino acid requirements of the preschool-age child.

Although the principle of the PDCAAS method has been widely accepted, critical questions have been raised in the scientific community:

  1. the validity of the preschool-age child amino acid requirement values (more than 4 times greater than the EAA requirement for an adult),
  2. the validity of correction for fecal instead of ileal digestibility,
  3. the truncation of PDCAAS values to 100%.

The reference scoring pattern was based on studies performed more than 25 years ago on a limited number of 2-year-old children recovering from malnutrition.

According to the current official recommendations, a 2-year old child needs ~ 3x higher essential-to-non-essential amino acid ratio, and needs essential amino acids in different proportions than adult. Methionine/cysteine is the limiting essential amino acids for adults, and for children it is lysine or tryptophan.

The use of fecal digestibility overestimates the nutritional value of a protein because amino acid nitrogen entering the colon is lost for protein synthesis in the body and is, at least in part, excreted in urine as ammonia.

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