Nutritious Advices:
Vitamin & Food Supplements:
All vitamins are able to be found naturally in food and we have to eat with Balanced Diet to cover all Body Vitamin Requirement. If we look at it, we realise, it is better to eat with more “Diversity“, “Variation” than “Quantity“.
Vitamin and Food Supplements are sometimes recommended by Doctors to be add in complement of a balanced diet. It’s always good to ask confirmation and verify with your Doctors if there is compatibility with Supplement and your own Medical History, Medication, Allergy.
Food Supplements, have to be taken carefully. Most of Vitamin supplement contain only “one” Type of Vitamin.
If we take Vitamin C Supplement, the Vitamin Pills will contain only one sort of Vitamin, which is never the case, in Natural Food Product. Vitamin C pills can help if they are taken on a side of a Balanced Diet, when we catch cold for example, it give sort of temporary Energy Boost,
But medication supplement is only temporary cause a simple “Kiwi” is a fruit also known to contain High Quantity Vitamin C helping also to cover a higher range of Vitamin. It’s reason why we recommend to Eat Natural Food rather than taking Vitamin Supplement.
It’s very important to keep eating fruits everyday (5 Fruits and Veggies a Days) However be careful also to keep activity.
Fruits contain lot of Vitamin but they contain also “Fructose” have also risk of “Fatty Liver Disease” if we do not have so much activities and if we do not have good Transit also, it is Good to be aware about it at least.
Fruits contain “Fructose” and “Transform product” are containing “Sucrose” or “Glucose” (Wiki Link Sugar). Depending the type of Sugar we are eating they would sometime be kept differently in the body. But all Sugars property would be equal regarding negative effect following some studies
Honey is also know to contain Good Healthy Agents but also known to have High GI ( Glycemic Index ) Increasing stamina cause of the Pollen. Stamina can increase risk of Allergy.
Even Sweetener would be also known to have negative effect some are already known to be “Carcinogen” and increasing risks of “Pancreatic Cancer“.
Regarding Meat reduction to start Vegan or Vegetarian Diet: We have to be careful, we are quite often forgetting to take Food Supplement as “Vitamin B12” or “Amino Acid” cause these Vitamin are contain naturally in Meat and are very important for Health. We think sometimes to go Healthy Diet and Cutting out our Meat Consumption without adapting our diet accordingly. (Vitamin B12 is only available in Meat or Vitamin Supplement, we are able to find also Amino Acid in Quinoa and Buckwheat.)
“Vitamins Type / Food Products”:
Vitamin Schema “Example/Draft” Showing all Different Types of Vitamin and good effect on Body.
How to Check Diet Balance:
Even without necessarily being Vegan or Vegetarian; A good way to check if your diet is sufficiently balanced, is to eat “One Egg” and see how you feel.
We might realise feeling better, globally highlighting our Diet is not enough Balanced.
Eggs contain a lot of Vitamin, Nutriment, Detox Agents (Call in French Anti Radico Libre) helping our diet. Feeling even more the difference if we increase Sports Activity. Something to know also is Protein from Animal are absorbed at 40 % level whereas Vegetable Protein are absorbed only at around 2% level. But ! Do not lower estimate Vegetable Protein because only one portion of Pulse can also help you to very feel well.
That’s complex, Eggs consumption is very Good for Health but we have to be careful also because it is recommended : “To not Eat Eggs Everyday“. (Eggs are very heavy regarding digestion we have to be carefull about it)
Omega 6, Omega 3, Balance:
David Servan Schreiber. Explain in his books the Industrial and Globalisation Farming way Today changed a lot comparing to Old Farming Method.
Eggs have today more chance to contain Higher level of “Omega6” than “Omega3”. The main reason is the Type of Food given to animals, have changed a lot by having today more “Mais” and “Soja” containing more Vegetable Protein but increasing also Omega 6.
The Equilibrium between Omega 3 and Omega6 is known to increase Risk of Cancer in Long Term (Link).
In France, Eggs Brand labelled “Bleu Blanc Coeur” are proposing an other way to feed Animal trying to focus especially with this balance of Omega3 and Omega6. (Link)
But remember also the way to produce Meat is very complex. Some Studies explain (If we keep the current model) We will be oblige to stop to consuming meat (Anyway) by comparing the amount of population Growing related to the Resource Available. ( Argument explain sometimes also regarding the Water Consumption from the Industrial Animal Farming )
Unbalance / Balance Diet:
Regarding Diet we might not notice anything wrong but then realise after some times our diet changed. It’s difficult to keep it constantly correct. The important is to remind to keep going to reverify it some time to time.
To feel if our diet is balanced or not, remember the Principe of Eggs it help also “Awareness” to realise how do we feel. (It’s like dealing with with what we feel and act). (Also depending the context awareness can reduce or increased depending situation for example in stress period you might not have the same ability to make distance with your feeling, More we are able to focus more we have ability to stay aware which mean being concious about ourself and our environment around us).
Risk of Cancer can increase in context of Nutritious issue if we stay “Too long” with unbalanced diet it can affect our Organ and Health Globally.
But ! Keep Calm, it is quite usual by increasing “Sports Activity” to create “Unbalanced Diet“. The important is to be aware about it and adapt our diet accordingly. Avoiding to stay too long with Unhealthy Diet. That the moment we can highlight the importance about awareness at this specific moment (A process difficult to everyone).
It’s also a moment after our Body had long period of Unbalanced Diet to take time to recover some doctors explain our body has long recovery that can take 6 month and even years sometimes.
Weight Reduction:
By the way do you know that “Being on DIET” for “Weight Reduction” is not so much healthy ?
Globally Doctors will explain you if you want to reduce weight one things you can do is simply balance more your diet, the reduction of weight will go through increase of activity.
Try Also to see an objective to loose weight in long term, if you want short term you can also but you need to increase a lot more your activity and then be careful to adapt your diet accordingly.
Being on Diet have most of the time increase of risk of “YoYo” Diet Effect. You can Loose Weight but the in the end make you take it back quickly. We say also if you loose weight quickly it’s very risky to take back weight quickly. We globally want the “Short Cut” but there is some Cost and Risk regarding it.
Vitamin Absorption:
If we focus now on Eating Balance Diet something to realise is :
If we decide to stop to Eat Dairy product we will miss “Calcium” but we will not really realise anything wrong whereas if we miss “Protein” we will feel and realise it much more easily it will be also more visible.
Something to know also is : Some Type Vitamin are in concurrence with each other, it permit to understand the Principe of “Gut Absorption” process.
For example: “Iron” and “Calcium” Vitamin are in concurrence with each other, but both type of vitamin are very important.
Calcium is very important to help to reduce “Bone Cracks” or “Arthritis Risks“… and Iron is also very important to help the blood to transport the Oxygen to the Brain.
We have to keep “Calcium and Iron” both vitamin in sufficient level intake every day (See Nutritious Table) (Spinach or Broccoli, Nash Diet) + (Dairy Product) every day. (See also Nash Diet information)
Food Intolerance: Lactose:
Dairy product are globally containing Lactose. When we are Young our stomach succeed to digest Milk Protein ( Lactose ) but more we are getting older more our Lactose Tolerance get reduce.
Lactose is known to have more risk of Allergy, and Food Intolerance.
But all dairy product do not have the same amount of Lactose. Lactose will be more present in Milk but then less in Yoghurt and even less in Cheese.
If we have intolerance about Lactose there is still possibility to eat “Cheese” and stop to eat food product with “Milk“.
Each type of cheeses have also different “Nutritious Property“.
Also be careful if you switch from Milk to Cheese, the amount of Cheese you are eating during the day have an higher Risk of Fatty Liver Disease. It is advice to restrict quantity and Portion to 30g by meal (Twice a day Maximum) More Details (Link). Cheese is very important for health, Calcium and other property but also known to increase Risk of taking Weight in the same time.
(Remember Milk and Lactose are globally use in Highly Transform Food Product. It is written on the Ingredient list on the side of the packaging. Ingredient list are important to be check regarding intolerance, can be checked more easily with Yuka applications (Link) for example )
Food intolerance permit then to understand what is possible to increase. Regarding our “Gut irritation” we have to feel and see how it goes to see our tolerance and adapt our diet accordingly.
When we try to understand Diet we can compare it as sort of Matrix, with lot of interaction and complexity behind it, if we change or move something in our Diet Matrix, it can also indirectly create other change. It’s the reason we have to eat Balanced Diet to reverify it constantly. We can find Books from Nutritious Doctors able to help on this.
Food Intolerance: Wheat:
Carbohydrate is also specific, Carb’s sometimes are define as “Fiber” recommended to be eaten practically to each meal (Link). It help Muscle, Transit and Digestion process. It is very important if we are increasing sports activity.
But we have to be careful to the level of Carb’s we are eating. Carb’s and specially “Wheat” contain “Gluten” depending the type of “Wheat“.
Brown Floor and White Floor are not digest in the same way. We recommend to go to Seeded Floor, Brown Wheat Floor, (Sourdough, Levain Bread) that are less refine comparing to White Floor. The reason behind this, is, the White Floors will go more or less quickly in Blood (As Sugar) creating “Glycemic Spike” which can increase risk of Cancer.
More a Floor is White and Refine more the Glycemic Index is Getting High.
Some product are define with label “Lactose Free” or “Gluten Free” but this product are more advise for people with Allergy.
We say sometimes removing some Food Product (As Gluten) “Completely” from our diet can increase The Risk of other Sickness. It is better to reduce some type of food as Gluten but keep a little quantity in your Diet according your tolerance
Also regarding “Dairy Product” the recommendation is to keep variation in “Brand” and “Type” we are consuming. (Dairies have higher Risk of Contamination) by switching between brand some time to time it help to reduce Risk of Contamination. (Link).
Something good to know regarding Chrono Nutrition is, It is call, officially as a Diet. (Find more details bellow) The Principe of Chrono nutrition objective is to associate some type of Food depending The type of Meal and Time of the day.
For example, for the Breakfast and Lunch preferably Eat Cheese but for the Diner preferably eat Yoghurt, Milk which are less Heavy than Cheese.
Being also aware that Food with Intolerance can increase ability to Sleep Correctly.
Leaky Gut Syndrome:
Eating Cheese in the morning help to absorb “Animal Trans Fat” to regenerate Gut “Mucus” avoiding “Leaky Gut Syndrome“. Rapeseed Oil, Pumpkin Seeds, Chia Seed are also known to contain lot of Omega 3 Very Good for Health Anti Inflammatory and Guts regeneration also.
The Vinegar and Lemon in Salad are Very Good for the Digestion helping the Liver function However Lemon specifically but also Vineger are also known to create Leaky Gut Syndrom increasing risk of Headache .
(However keep in mind Dr Jean Marie Bourre insiste about the importance of the Vinegar in Salad) if you feel Vinegar create for you Leaky Gut Syndrom, try to increase your consumption of Omega 3 and Pro-Biotic, Topping Seed ( Chia Seed, Lin Seed), Rapeseed Oil.
Eating Food known to irritate the Gut is not necessarily wrong because some food less tolerate can Help also Transit and Liver. But Increasing or reducing to much transit is not good also, it’s an in between.
When our Gut get irritate the way our body is absorbing Water is different. Transit and Food intolerance can increase dehydration. It’s very complex and constant equilibrium (See Hydration Page for more informations).
Cancer Research UK, Graph, Healthy Balanced Meals:
Some Vitamin have a “Maximum level intake“, we recommend to respect Vitamin Intake prescribe each day. Do not hesitate to contact your doctor regarding this.
Proper Meal preparation is a good way to balance Vitamin following information given by Cook Writer. They succeed the difficult challenge to find Recipe Ideas with taste and respecting about balance diet. They quite often follow Recipe coming from Cultural influence.
A good way to start to learn how to cook is take some habits preparing more sophisticate meal some time to time.
For example Guardian Newspaper contain Food Recipe Supplement name “Feast” existing also with “Mobile Application” Recipe’s are able to be prepared with “Fun” and “Taste” for occasion, it’s also a Very Good App’s to help to learn How to Cook:
The Guardian Feast – Application:
Germinated Seeds:
An other simple way to increase Vitamin Richness in our Diet, is to eat “Germinated Seeds” or “Growing Seeds“, as sometimes young children practice at school adding some “Lentil” on a “Cotton” it permit to verify the process of Seed Germination and permit naturally to increase Vitamin Intake.
There is different type of Germinated Seeds ( You can find more information about this in some specific Shop) It’s probably science that will come more and more.
Some High Ranked Stars Restaurant Chef add sometimes Germinated Seed or Flowers on the side of their Meals. Helping the “Design” and “Beauty” of a meal, but permit also to cover Wider Range of Vitamin.
Micro Algae:
An Other Natural Food Supplement can be found with (Micro Algae) Chlorella, Spirulina and Clamath existing in Asia, Africa and America since million of years. They help us to find balance in our Diet and Detox Process naturally.
Chlorella is even more recommended in situation of Heavy Metal “Contamination” or “Poisoning” helping to increase the Detox Process to protect Organs.
All this (Micro Algae not Seaweed ) are Food Supplement called sometimes “Super Food“. Chlorella is also known to contain “Vitamin A” which is very good for vision. Something to be careful at is to respect the maximum level intake as previously mention because some vitamin and Food Supplement can also be armful in too high quantity. ( You have to respect the quantity recommended on the side of the product packaging ), ( Contact your doctor if you need information in any case )
Ethical Food Supplement:
Ethical Consumer Magazine defined a list of Best Sustainable Food Supplements Companies:
You can find a list of “Sustainable Food Supplement” with Brand as “Ethical Nutrition” or “Vega Society – Veg1“:
“Ethical-Nutrition” is one of the first Ethical Brand Company trying to find a way to produce Vitamin with “Ethics” meaning also trying to produce Organic Vitamin and with Sustainability Process.
For example “Omega 3” Supplement are produced from “Sea Weed” whereas normally Oily Fish. That’s a process more sustainable and more healthy avoiding “Heavy Metal Contamination” from Sea Pollution but also “Over Fishing” problems.
But remind yourself in any case to “Keep pleasure” in what you are Eating finding Balanced diet with “Natural Food Product” (Fruits, Veggies) in any case.
Trying to avoid “Automatics Habits” and “Ultra Process Food” / “Prepared Meal“.
We have to adjust our diet constantly, it’s good to re-calculate everything some time to time but also keep pleasure and improvisation. (Link)
Nutritious Books and Information:
Dr Jean Marie Bourre propose a book with Nutritious Information giving an overview of all Vitamin to keep Healthy brain. It help to understand, what we need to keep to maintain a Balanced Diet:
http://www.bourre.fr/livres14.htm
(This Book is in French only I will try to to find an Alternative Book in English.)
If you read it, you might notice for example eating “Pulse” also call as “Dried Vegetable” contain very large amount of important Vitamins. (Practically all Vitamin B) but keep in mind Pulse can also irritate your Gut and reduce the Global Absorption for all other type of Vitamin. Pulse is not recommended more than twice a week. (Link)
Nutrition Books” are sometimes very helpful to see what to prepare regarding our Body need (See the book at the bottom of the page).
Some other books as “Chrono Nutrition Books” Explain which Food Product is the best to Eat depending the moment of the day.
As previously mention keep in mind Jean Marie Bourre “Chrono Nutrition” Books are sometimes define as “Diet Books”
Diet Books are globally written in objective to stay “Healthy” or “Reducing Weight” but please keep in mind “Diet” verification can increase Risk to enter in a “Protocol” and “Guidelines” that might create “Over Calculation” and increase Risk of “Yo-Yo Diet Effect” with healthy lifestyle issues in the end.
Over Calculating Diet have some risk,can increase risk of over eating some specific type of food. Not eating with pleasure any more but only following protocol. ( It’s also what happen sometimes if you do not cook so much and eat most of the time the same things )
Also some type of Food in too high quantity can create Toxic Diet for example Eating “Fish” in too high quantity… further more in the evening can increase “Salt Intake” increasing Dehydration.
It is recommended to not eat “Fish” more than twice a week, with once “Oily Fish“. Find more information on (Nutritious Table) following Consumer Magazine recommendation.
Example about “Chrono Nutritious Diet”:
All this information help us to have mental pictures of what it is recommended to do for meal every day. You can find here some “Example about Chrono Nutritious Diet” :
In the Morning : As previously mention, It’s good Idea to eat Cheese or Butter (As previously mention very good for our Body to find “Animal Fat” permitting to reconstitute our “Gut Mucus”) ( Personally I prefer to Eat Cereal but also Good Quality Bread with Butter or Cheese ) ( “Butter” is also known to be Very Good for the Brain with Synapse connection but be careful to the amount of salt you eat in the morning because of risk of getting dehydrated very quickly Link ) ( Not removing Salt completely but also drinking plenty of Water or Tea before or after breakfast ).
At lunch : Eating Healthy Meal as usual (See previous information in this page) or ( Link )
At 4 PM : Sweets, Oleaginous fruits (Nuts) or Oily Fruits (Avocado, Dark Chocolate) (*see bellow) also (Vegan Omega 3) are advised to be eaten. helping to cut hungriness with Oily Fruits and increasing Sleep Hormone for the night. Be careful with Nuts try to Keep “A Little Hand” Depending “Type” of Nuts it might create Intolerance or Allergy. Nuts are also know to change mood depending your Tolerance and Activity.
For the Diner : Eating preferably “Light” but eat something in any case. (We recommend sometimes to eat: Bread, Protein and Butter at least) you can also eat White Meat as “Poultry“, “Turkey“, “Chicken” or “Fish” (**see bellow) and “Green Veggies“.
( *Be careful to “Avocado” and “Chocolate” Food increasing level of Potassium ( Link ). )
(**As Previously mention be careful with “Fish” in the Evening cause it can increase Salt and Dehydration level. Do not eat “Fish or Crustacea” more than Twice a week Following recommendation (Link).)
Mind Disturb Full of Thought:
Something Important to be aware about, is, if you have impression to have your Mind is getting Full of thought like if you were “Over Thinking constantly as a “Turning Loop” basically it is often because something is missing.
There is strong chance your body need something as :
- Sleep : You didn’t have enough sleep during last few days,
- Water : You are currently too much Dehydrated possibly since few days,
- Protein : You are in lack of protein compared to your Activities during the last few days,
- Balanced Diet : You might have eaten unbalanced diet as for example too high Salty food or your Gut is getting Irritate reducing Absorption and Increasing Dehydration.
A Mind Disturb Full of Thought can also increase risk of Toxic Environment / Hight Amount of stress and increase Depression Risk factors.
We have to keep reminding hydrating ourself, Which is also highly recommended (Outside Meal). Human Body is composed by 60% of Water.
When we have hydration issues, our Body reacting can be compare as when we were “Baby” crying, asking, calling someone to eat or drink something.
We have to be aware about it in objective to adapt it accordingly. The Water level is one of the most influential factor of Stress level.
Drink Plenty of Water:
Staying Hydrated Will help you feel less irritable
British Heart Foundation Leaflet : Understanding Stress
As for Nutritious issue remind also yourself than depending Health issues it can take few Days/Weeks to recover completely, sometimes even Months or Years..
Eating Snack can increase Risk of Taking Weight, whereas Drinking Water is most of the time efficient to generate feeding feeling, see (Hydration Page), (Nutritious Page) for more informations.
Sensitive Information:
Try to keep all health informations related to your Gut and DNA confidential cause it’s very sensitive informations, If someone “Thieves” these informations it can be punished by law as any other crime.
Do not share this information with other people than your Doctor’s. It’s your Genetic Patrimony (Highly sensitive information as Financial information or Money on your Bank Account because it is also related to your DNA informations
To Conclude:
Remember also, if you change your Diet try to always re-questioned it, some time to time. Try as much as possible to keep Variation, Diversity in “Brand“,”Type” or “Food Product” update yourself about How To Cook and Nutritious Advice in accordance to cultural influence and recipe.
As David Servan Schreiber mention :
“Keeping Room for exception, What matters is what you do on a daily basis, not occasional treats.“
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