Hi all... a few random questions

[Guest guest]

Hi guys, this seems like a great board. I've been looking everywhere

for information and I'm trying to piece together a general health plan

for myself. A little about myself: I'm a 17 year old male, 5'8,

132lbs, 12% bf. Help with anyone one of the following questions would

be most appreciated:

What general approach would you guys recommend for health and

longevity over time? At what age should I attempt caloric restriction

and regimented supplementation?

What supplements do you usually recommend? Currently, the only ones I

take are a multivitamin and some calcium. Because I only drink about 1

glass of skim milk a day I don't want to risk becoming deficient in

calcium. And speaking of calcium, I've become incredibly confused as

to which supplement is best and why (ie: calcium carbonate, calcium

citrate, calcium magnesium, etc.). What dosage is appropriate?

Is switching from skim milk to soy milk recommended? Would alernating

the two be good idea?

What would be a safe general approach in terms of getting the

required amount of omega 3 fatty acids per day? I've been thinking

along the lines of 2-3tbsp flaxseeds on days where I don't eat fish

(is fish oil at all necessary, then?) . I take it fish is a healthy

food choice (some would argue that there is a threat posed by mercury

poisoning, which worries me). A simple guideline, but I think it's

about optimal at my weight. In order to balance this omega 3 intake I

thought perhaps eating an equivalent amount of other nuts (walnuts,

cashews, brazil nuts, almonds, hazelnuts, pumpkin seeds, peanut

butter) daily (for the omega-6) might also be a good idea. Do you have

any recommendations pertaining to which nuts are best to eat and in

what quantity (as a general guideline)?

I really enjoy fruits, but I keep hearing about the potential excess

of sugar. I use very limited sugar (at least compared to the average

person!) so would 10% of my daily caloric intake as fruits be

reasonable? My general strategy is to use a lot of variety (as with

all things!) when it comes to fruits with a special emphasis on

berries: wise idea or not?

Is there such a thing as stomach shrinking the occurs after calorie

restriction? How does this mechanism work? Have you guys found your

cravings for unhealthy foods dissapear over time? Have your taste buds

adjusted?

I read something about a higher metabolic rate associated with a

higher body temperature…and truth to this or is this bunk?

Is it possible to get too much fiber in one's diet? I don't

consciously aim for high fiber foods (except my breakfast bran buds)

but I probably end up getting about 50g a day. Is there a problem with

this? (I get fiber from fruits, vegetables, nuts, seeds and the

occasional whole grains).

Is it true that protein requires far more energy to `burn' then

carbohydrates and fats? (I believe 30% of the calories in protein are

used in digesting it as compared to 10% for carbs and fats). As such,

do you guys have any macronutrient recommendations per meal (ie: no

fats with carbs, etc.)?

Is 1 gram of protein per pound of bodyweight a good goal? There seem

to be many benefits in eating a lot of quality protein so I may even

increase this slightly should I pursue weightlifting endeavours.

Should I get decaffeinated green tea or stick to regular green tea? I

read that the caffeine has a synergistic effect with the anti-oxidants

present in the green tea although I'm also aware that caffeine isn't

particularly healthy, so I'm uncertain as to what to do.

As an aside, I hope my heretofore obscenely bad eating habits won't

have any long term effects, and I look forward to a long and healthy

lifespan!

Thanks very much for any help and cheers!

- Theodorescu