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 need. If we look at it, we realise, it’s better to eat with more “Diversity” and “Variation” than “Quantity“.
Vitamin and Food Supplements are sometimes recommended by doctors. Keep asking information to Doctors permit to verify if there is compatibility with our Medical History and Medication. It’s also a good way to ask confirmation.
Food Supplements, have to be taken carefully. Some supplement generally contain only “one” Type of Vitamin. For example if we take Vitamin C Supplement. The Vitamin Pills will contain only one sort of Vitamin and this is never occurring in Natural Food.
Vitamin C pills can help in some situation to be part of a Balanced Diet when we catch cold and give sort of Energy Boost, but we can find Vitamin C, in “Kiwi” in High Quantity and other sort of Vitamin.
It’s reason why we recommend to eat natural food rather than taking vitamin supplement. Some vitamin combine with other can help also Vitamin Absorption. (Basically Vitamin and even supplement can help but never replace balance diet with natural product.)
However be careful Fruits contain lot of Vitamin but they contain also Fructose, It’s very important to keep eating fruits everyday (5 Fruits and Veggies a Days) but also keep activity cause fruits can increase risk of “Fatty Liver Disease” if we do not have so much activities and if we do not have good Transit, ( Good to know at least.) ( It’s because fruits are sometimes very sweet eat fruits can increase risk if we are not so much active )
Also something to know is Fruits contain naturally “Fructose” whereas “Sweet Pastry” or “Transform product” are containing “Sucrose” or “Glucose” (Wiki Link Sugar). All sugars would be equal to each other following some studies (Honey contain Good Healthy Agents). Depending the Sugar they are differently kept in the body. But all Sugar are define as equals regarding Negative Effect. Even sweetener would have some increase of Risks regarding Pancreatic Cancer.
We have to keep eating fruits, related to Vitamin Intake. But also keep activity and not eating to much to avoid Fatty Liver Disease.
If we decide to quit Meat to be Vegan or Vegetarian: We are quite often forgetting to take Food Supplement as “Vitamin B12” or “Amino Acid” cause these Vitamin are only contain in Meat and is very important for Health. We think sometimes to go Healthy Diet and Cutting Meat Consumption straight away without adapting our diet accordingly. We can find amino Acid in Quinoa and Buckweet.
Vitamin Intake depending type of food:
Vitamin Schema Showing some product associate to each Different Vitamin this picture is more used as Draft to show the interest on each vitamine. (“Jean Marie Bourre” Book’s given bellow help us to understand more where to find all different Vitamins depending each Food Products):
Even without necessarily being Vegan or Vegetarian; A good way to check if our diet is sufficiently balanced, is to eat “One Egg” and see how we feel.
We might realise feeling better, globally highlighting our Diet is not enough Balanced.
Eggs contain a lot of Vitamin and nutritious molecule detox agents that can help our diet. We can feel the difference even more if we increase Sports Activity. Also Protein from Animal are absorbed at 40 % level but Vegetable Protein are absorbed at around 2% level. But ! do not under estimate Vegetable protein because if you eat only one little portion of Pulse you will also be surprised to feel better.
That’s complex, Eggs consumption is very good for Health but be careful also cause it is recommended to not them Everyday. Eggs are very Heavy also we have to be aware about.
David Servan Schreiber. Explain us in his books the Industrial way to Farm Today changed compared to the old Farming way to produce. Eggs have globally strong chance to contain more “Omega6” than “Omega3”. The main reason is the type of Food given to animals, have changed containing more Mais and Soja than in the past cause of the industrial and Mass Animal Farming Production.
Mais and Soja contain lot of Vegetable Proteine but also more Omega 6 than any other type of food, it’s increasing the Omega 6 in Meat and then create Unbalanced Situation between Omega 3 and Omega 6 it is also a Factor of Increase of Risk of Cancer for Human ( Link ). In France a Eggs Brand labelled “Bleu Blanc Coeur” is proposing an other way to nourish animal trying to focus specifically with this balanced Omega3 and Omega6. (Link)
But remember also the way to produce Meat is complex. Following some studies by keeping the current model we will be probably oblige to reduce Meat and maybe stop to consume meat comparing to the amount of population related to the Resource Available.
Regarding Diet we might not notice anything wrong and then realise after some times our diet changed a lot. 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 feeling and how to react to them). (Also depending the context awareness can reduce or increased depending situation for example in stress period we might not have ability to make distance with our feeling, More we are able to focus more we have ability to stay aware wich 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 generally random for exemple if we increase our sports activity it create Unbalanced Diet. The important is to be aware about it and adapt our diet accordingly. Avoiding staying too long in unhealthy diet context.
By the way do you know that “Being on DIET” for “Weight Reduction” is not so much healthy ? we explain often if we want to reduce weight one things we can do is simply balance more our diet. But also increase activity. You can reduce Weight by increasing activity slowly and surely you will reduce Weight but try to see it in long term and keep good balanced diet.
Being on a define Diet have globally a risk of increase “YoYo” Effectt. You can Loose Weight but the in the end make you take back your Weight quickly.
Sometimes also the problem regarding balancing our Diet is we do not necessarily realise something missing. If we decide to stop Eating Dairy product we will miss “Calcium” but we will not really realise anything wrong whereas if we miss “Protein” we will not feel it much more easily.
Something to know also is : Some Type Vitamin are in concurrence with other Type Vitamin this principle permit to introduce the “Gut Absorption” process.
For example “Iron” and “Calcium” Vitamin concurrence each other, but both Type of vitamin are very important. Calcium is very important to help to reduce “Bone Cracks” or “Arthritis Risks“… Iron is also very important it help the blood to transport Oxygen to the Brain.
We have to keep both “Calcium and Iron” in sufficient level intake every day (See Nutritious Table) (Spinach or Broccoli, Nash Diet) + (Dairy Product) every day.
Dairy product are globally containing Lactose. When we are Young our stomach succeed to digest Milk Protein ( Lactose ) but more we are getting older our Lactose Tolerance get reduce. Something important to know also is all dairy product do not have same amount of Lactose. Lactose will be more present in Milk but then less in Yoghurt and even less in Cheese. If we have less tolerance about Lactose we have possibility eating cheese whereas milk (Remembering also ourself Milk can be contain in Transform Product without realising. it’s generally written in Ingredient list on the side of the Packaging. Milk will then contain more Lactose.)
The Lactose intolerance can be call as “Food Intolerance” sometimes also pointed as ingredient with Risk of allergy, But naming it as “Intolerance” is more adapted whereas allergy cause most of population are not allergic.
Food intolerance permit to understand what product can increase “Gut irritation” but when we say irritation it mean also it can be tolerate at certain level we can keep going to eat this product we just have to feel and see how is our tolerance and adapt our diet accordingly and be careful regarding our own feeling.
Cheese as explain because contain less Lactose permit better Gut tolerance and Absorption But if our Gut get less Irritate, it will also reduce “Transit” and increase “Absorption” but then it can also increase indirectly risk of “Fatty Liver Disease“. This is a sort of Matrix, if change or move something in a Matrix it can also indirectly create other change that’s reason we have to find Balanced Diet and reverify it constantly. And Request help find in Books and asking to our Doctors or Nutritious Doctors.
If we talk about Carbohydrate, Carb’s sometimes are define as “Fiber” recommended to be eaten practically to each meal (Link). It help Muscle, Transit and Digestion process. Very important if we do Sports.
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 or Brown Wheat Floor whereas eating Refined and White Floor. The reason is the White Floors is going directly to the Blood as Sugar and can create Spike which is not good for Cancer.
Some product are define as “Lactose Free” or “Gluten Free” but this product are more advise to people with Allergy if you have only food intolerance it’s generally recommended to reduce the Food Product intolerance and avoiding to remove it completely.
We say sometimes removing some product (As Gluten) can increase the Risk of other Sickness. ( So better to reduce but keep it ) try to find better quality product as Brown Floor containing less Gluten.
The Recommendation are also to make variation in our Dairy Products Brand. (Cause Dairy product have Higher Risk of Contamination) by taking alternative brand some time to times help to reduce risk of Contaminating ourself. (Link).
By the way it’s also something recommended for all other type of Product we are eating. Try to (Alternate Brand and also keeping Constant Balance Diet) When we have tendency to enter in our Food Routine try to change the Brand is a good idea. But also keep in mind to alternate with Quality product.
Something good to know is Chrono Nutrition ( that is a type of Diet Be Careful ) but some type of food more heavy are better to be eaten on the Morning or lunch whereas to the Dinner. Do not do it yourself please verify information about it.
But Eating Cheese at the Breakfast and Lunch whereas for the Dinner. Yoghurt and Milk are less heavy than cheese and can be kept for the Dinner but remember lactose tolerance depending ages. Eating food with Intolerance can increase Sleep Problem.
Cheese Product and Dairy product in the morning are quite helpful because following some studies they are helping to absorb “Animal Trans Fat” helping to regenerate our Gut “Mucus” and in other part of the Body. Rapeseed Oil or ( Pumpkin Seeds, Chia Seed ) contain lot of Omega 3 Very good for Health Anti Inflammatory helping also to Regenerate our Mucus.
The Vinegar and Lemon in the Salad are very good for the Digestion even if they are Acid and increase Headache cause of Mucus getting affected. (Dr Jean Marie Bourre is recommending in his book to eat Salad with Vinegar only) If you cannot Eat Vinegar so much try to add some topping Seed ( Chia Lin Seed) and Rapeseed Oil for Omega3 helping our Mucus )
Gut irritation can Increasing Transit but also Dehydration. You will not feel very well Mentally but also Physically (Tiredness More than Usual) (Further more since Covid Pandemic)
When our Gut get irritate the way our body is absorbing Water is different. Transit or Food intolerance increase dehydration. It’s very complex and constant equilibrium (See Hydration Page).
Cancer Research UK propose us a Graph where you can find what to eat for Each Meal :
Some Vitamin have “Maximum level intake“, we recommend to respect Vitamin Intake prescribe each day. Do not hesitate to contact your doctor regarding the Vitamin intake level.
Regarding meal preparation a good way to balance Vitamin is to follow information given by Cook Writer. They have to find Recipe Ideas with taste and respecting a balance diet. Try to discuss about it with your Doctors.
A Good way to start to learn how to cook is take some habits with Recipe.
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 “Cooking” App’s helping to learn how to Cook Easily:
“Nutrition Books” sometimes are also helpful to see which Vitamin our Body need and where we can find them (See the book at the bottom of the page).
An other simple way to take Food Supplements without taking Vitamin Pills, is to eat “Growing Seeds“, for example as when we were young at school adding some “Lentil” growing on a “Cotton” to verify the process of Seed Germination.
Some High Ranked Stars Restaurant Chef add sometimes Grow Seed or Flowers on the side of there Meals. It help for the “Design” and “Beauty” but also permit to cover Wider Range of Vitamin.
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 contain “Vitamin A” which is very good for Eyes. Something to be careful at is please respect the maximum level intake cause some vitamin of Food Supplement can also be armful in to high quantity.
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 from Fish. That’s a process more sustainable and more healthy avoiding “Heavy Metal Contamination” from Sea Pollution but also “Over Fishing” issues.
But remind yourself in any case to “Keep pleasure” in what you are Eating finding Balanced diet to Balanced Vitamin with “Natural Food Product” (Fruits, Veggies).
Trying to avoid “Automatics Habits” and “Ultra Process Food” or “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. More details on this (Link)
Dr Jean Marie Bourre propose a book here regrouping Nutritious Information with an overview of all Vitamin to keep Healthy brain. It help to understand what we need as Food Product and Vitamin to keep 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 this book you might notice for example eating “Pulse” also call sometimes “Dried Vegetable” contain very large amount of important Vitamins. (Practically all Vitamin B needed) but keep in mind Pulse can also irritating your Gut and then reduce the Global Absorption for all other type of vitamin.
Some other books name “Chrono Nutrition Books” propose some information regarding how to eat food at the best moment of the day (Depending the Clock).
As previously mention keep in mind Jean Marie Bourre books on Chrono Nitrition are define as “Diet Books“.
As Previously mention Diet Books are globally written in objective to stay “Healthy” or “Reducing Weight” but if we start to look at “Diet” we might inter in “Protocol” and “Guidelines” that might create “Over Calculation” and increase risk of Yo-Yo Diet Effect creating problem with healthy lifestyle in the end.
Over Calculate our Diet can also sometimes make us adopting Toxic Diet habits increasing risk of over eating some specific type of food we are not eating with pleasure any more by following protocol.
Also some type of Food in too high quantity can be toxic for example “Fish”… on the evening can increase “Salt Intake” and can increase Dehydration. It is recommended to not “Eat Fish” more than twice a week, with one “Oily Fish“. Find more information on (Nutritious Table)
All this information help us to have mental pictures also what is recommended to do for meal every day. Please find here some example regarding Chrono Nutrition Diet :
In the Morning : As previously mention, It’s good Idea to eat Cheese ( That’s 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 the risk of getting dehydrated very quickly Link )
At lunch : Eating Healthy as usual (See previous information in this page) or ( Link )
At 4 PM : Sweets, Oleaginous fruits (Nuts) or Oily Fruits (Avocado, Dark Chocolate) also (Vegan Omega 3) are advised to be eaten at 4PM helping to cut hungriness 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 known to change your mood depending your Tolerance and Activity. ( Be careful to “Avocado” and “Chocolate” that increase your level of Potassium ( Link ) )
For the Diner : Eating preferably “Light” for example “Poultry“, “Turkey“, “Chicken” or “Fish” and “Green Veggies“. (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).)
Something Important to be aware about, is if you have impression to have your mind Full of thought like your Brain Getting over Thinking constantly as a “Turning Loop” it is probably cause something is missing. You didn’t have enough of :
- Protein : You didn’t eat enough protein compared to your Activities during last few days,
- Dehydration : You are currently too much Dehydrated possibly since last few days,
- Sleeping : You do not have enough sleep since last few days,
- Food respecting Gut Irritation : The Food you have eaten make your Gut Irritate reducing Absorption increasing dehydration or simply Food was too Salty.
As previously mention a mind disturb full of thought means something have not be done properly regarding Healthy Lifestyle. Just be aware about it in objective to correct it slowly and re-adapt diet accordingly. Our Body react as when we were “Baby” crying asking to Eat or Drink.
Eating Snack can increase Risk of Taking Weight. Drinking generally help a lot already See (more information on Hydration Page ) ( more information on Nutritious Page ).
A Mind Disturb Full of Thought can also be increase in case you are living in environment toxic cause it will also affect indirectly your Absorbtion and Hydration process. (More information on Sustainability Page).
Try to keep informations related to your Gut and DNA confidential cause this is very sensitive informations and you should kept private, try to avoid to share them whereas with your Doctor. It’s your Genetic Patrimony ( It can be highly sensitive information as private financial information like amount of money on your Bank Account something like that cause DNA information )
Remember if you change your diet try to always requestion it some time to time, Do not forget to keep Variation, Diversity in Food Product and Brand, and also keep pleasure following Nutritious books and Information.
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