Nutritious Advices:
Vitamin & Food Supplements:
All vitamins can be found naturally in food, and we need to eat a balanced diet to meet our body’s vitamin requirements. If we look closely, we realize it’s better to eat with more diversity and variety than with quantity.
Vitamin and food supplements are sometimes recommended by doctors as a complement to a balanced diet. It’s always wise to ask your doctor for confirmation and check whether supplements are compatible with your medical history, medications, or allergies.
Food supplements should be taken with care. Most vitamin supplements contain only one type of vitamin.
For example, if we take a vitamin C supplement, the pills will contain only that specific vitamin—unlike natural food products, which contain a mix of nutrients. This is why we recommend eating natural food rather than relying on supplements.
Vitamin C pills can help if taken alongside a balanced diet—for instance, when we catch a cold. They can provide a temporary energy boost and help meet an increased vitamin need.
It’s very important to keep eating fruits every day (Five a day) (With more vegetables than Fruits, as 3 Vegetables and 2 Fruits ). And, also important to stay physically active.
Fruits contain many vitamins, but they also contain Fructose, which can increase the risk of Fatty liver disease if we don’t stay active or have slow digestion. In that case, it’s better to increase your intake of vegetables than fruits limiting fruits by 2 or 3 a day maximum.
Sugar Type:
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 aware 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 balance of Omega3 and Omega6. (Link)
But remember also the way to produce Meat is quite complex. Some Studies explain (If we keep the current model) We will probably be oblige to stop to consuming meat (Anyway) cause of the amount of population Growing related to the Resource Available in the next decade. (Mainly because of 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.
Remembering if you Increase Tea Consumption, Tea is also known to increase risk of Anaemia. (exp: Iron Absorption).
To feel if our diet is balanced or not, remember the Principe of eating a Eggs it help also “Awareness” to realise how do we are feeling. (awareness means dealing with our sense understanding better our feeling and act). Our awareness can reduce or increased depending situation/context for example during a stress period we might not have the same ability to make distance with our 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 deeply our Health and Organ Globally.
But ! Keep Calm, it is quite usual to increase “Sports Activity” and create “Unbalanced Diet“. The most important is to be aware about it and adapt our diet accordingly. Avoiding to stay too long with Unhealthy Diet. Highlighting also the importance about awareness at this specific moment (A difficult process we have all to progress).
Unbalanced Diet or Stress period is also a moment globally it take time to recover, some doctors explain us our body have sometimes to take up to a minimum of 6 months to recover completely and sometimes it can take years.
An example is in case of Fatty Liver if you have to make your Liver Having Rest Some doctors Advise to be on diet for a long period as 1 year and a half for exemple to give and idea.
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 to simply balance more your diet, (The reduction of weight will go through the increase of your activity).
Try also to see an objective in long term to loose weight, if you want a short term you can, but you need to increase a lot more your activity and then be careful to adapt your diet accordingly this increase because it can be dangerous.
Being on Diet have most of the time increase of risk of “YoYo” Diet Effect. You can Loose Weight quickly but in the end take the weight back very quickly. (As we say sometimes more quickly you loose more you can take them back quickly.) We all want the “Short Cut” but there is more risk and cost regarding it.
Vitamin Absorption:
If we focus now on Eating Balance Diet something to realise is :
If we decide to stop to eating Dairy Product we will miss “Calcium” but we will not really feel anything wrong whereas if we miss “Protein” we will feel it much more that something is missing.
Something also good to know 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” this two Vitamin are in concurrence They will block the absorption to 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 to help Blood to transport Oxygen to the Brain.
We have to keep “Calcium and Iron” in sufficient level (Every Day), Nutritious Table Advice (Link) You can for example increase (Spinach, Broccoli) But keep (Dairy Product) every day.
(See also Nash Diet information)
Food Intolerance (Lactose):
Dairy product contain practically all Milk Proteine “Lactose”. When we are young our stomach succeed to digest Milk Protein but more we are getting older more our Tolerance to Milk Protein (Lactose) get reduce.
Lactose is a Food Product Known to have more Risk of Allergy, and Food Intolerance.
But Something good to know is all dairy product do not have the same amount of Lactose.
Milk is the dairy product with the most Lactose, then come Yoghurt and then come the Cheese.
If we have some intolerance to Lactose there is still possibility to eat “Cheese” and stop to eat “Milk“.
Each type of cheeses have also different “Nutritious Property“.
Also be careful Cheese are generally heavy with Risk of Fatty Liver Disease. It is advice to restrict our quantity consume to a Portion of 30g maximum by meal (Twice a day Maximum) More Details (Link). Cheese is very important but increase Risk of taking Weight in the same time.
(Remember also Milk and Lactose are used a lot 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, and can be checked more easily with Yuka App (Link))
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 indirect 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):
Carbohydrat, Carb’s, sometimes also define as “Fiber“, are recommended to be eaten practically to each meal (Link). It help Muscle, Transit and Digestion process and are 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“.
Some Floor will not be digested in the same way. If the Floor have been refined a lot or not so much (White or Whole Meal Floor) and baked with Sourdough or Levain (Starter, Yeast) the digestion process will be affected.
The reason behind this, is, White Floors will go much more quickly in Blood (As Sugar) Creating “Glycemic Spike” increasing risk of Cancer. Whereas Whole Meal Floor will be more complex for the Intestinct to be absorbed.
More a Floor is White and Refine more the Glycemic Index will be High.
Good to know also 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 going to keep a little quantity in our Diet anyway. (It permit to avoid unbalance diet first.b But also help to have better balance diet keep going to eat everything what ever happen)
But also regarding “Dairy Product” the recommendation is to keep variation in “Brand“/”Type” we are consuming. The reason of this is Dairy product have globally an 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 Moment 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 Vinegar are also known to create Leaky Gut Syndrome increasing risk of small Headache.
(But despite these informations Dr Jean Marie Bourre insist on the importance of using the Vinegar in Salad) if you feel Vinegar create for you Leaky Gut Syndrome, try to increase your consumption of Pro-Biotic and Omega3 as Topping Seed (Chia Seed, Lin Seed), Rapeseed Oil.
Eating Food product known to irritate the Gut is not necessarily wrong because some food product 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 Showing, Healthy Balanced Meals:
Some vitamins have a recommended maximum daily intake, and it’s important to respect these limits. Always feel free to contact your doctor for guidance on proper vitamin intake.
Proper meal preparation is a great way to maintain a balanced intake of vitamins, especially when following advice from experienced cookbook authors. These writers have successfully met the challenge of creating recipes that are both flavorful and nutritionally balanced. Many of their recipes are also inspired by cultural traditions.
A great way to start learning how to cook is to develop the habit of preparing more sophisticated meals from time to time.
For example, The Guardian newspaper offers a food recipe supplement called “Feast”, which also has a mobile application. The recipes are fun, flavorful, and perfect for special occasions. It’s also an excellent app for learning how to cook.
The Guardian Feast – Application:
Germinated Seeds:
Another simple way to increase the vitamin content in our diet is to eat Germinated seeds or Sprouted seeds. This is similar to the activity sometimes done by young children at school—placing Lentils on Cotton to observe the seed germination process. It’s a natural way to enhance Vitamin intake.
There are different types of germinated seeds (you can find more information about them in specialty shops). It’s likely a field that will continue to grow in popularity.
Some top-ranked chefs in high-end restaurants sometimes add germinated seeds or edible flowers to their dishes. This not only enhances the Presentation and Beauty of the meal but also helps to provide a wider range of vitamins
Micro Algae:
Another natural food supplement can be found in microalgae such as Chlorella, Spirulina, and Klamath, which have existed in Asia, Africa, and the Americas for millions of years. They help support a balanced diet and naturally aid the detoxification process.
Chlorella is especially recommended in cases of heavy metal contamination or poisoning, as it helps enhance the detox process and protect the organs.
All of these (microalgae, not seaweed) are food supplements sometimes called “Superfoods.”
Chlorella is also known to contain Vitamin A, which is very good for vision. One important thing to keep in mind is to Respect the maximum intake level, as previously mentioned.
Some vitamins and Food supplements can be harmful in excessive quantities.
(You should always follow the recommended dosage on the product packaging, and consult your doctor if you need any clarification.)
Ethical Food Supplements:
Ethical Consumer Magazine has defined a list of the best sustainable food supplement companies:
You can find a list of sustainable food supplements from brands such as Ethical Nutrition and Vegan Society – VEG 1:
Ethical Nutrition is one of the first ethical brands working to produce vitamins with a focus on ethics and sustainability. They aim to create organic and sustainably produced vitamins.
For example, omega-3 supplements are now being produced from seaweed instead of oily fish. This process is more sustainable and healthier, as it avoids both heavy metal contamination from ocean pollution and problems related to overfishing.
Still, always remind yourself to find pleasure in what you eat by maintaining a balanced diet rich in natural food products (fruits, vegetables).
Try to avoid automatic eating habits and ultra-processed foods or pre-prepared meals. It’s important to adjust your diet regularly. Recalculating and reviewing your eating habits from time to time is a good idea, but so is preserving pleasure and flexibility in your meals.
Nutritious Books and Information:
Dr Jean Marie Bourre propose a book with Nutritious Information giving an overview of all Vitamin to help to keep Healthy brain. It help to understand, what we need to keep to maintain a Balanced Diet:
(Note: This book is only available in French. I will try to find an English alternative.)
If you read it, you may notice, for example, that eating pulses (also called dried vegetables) provides a wide variety of important vitamins—particularly B vitamins. However, keep in mind that pulses may irritate your gut and reduce the absorption of other nutrients. For this reason, pulses are not recommended more than twice a week.
Books about nutrition can be very helpful in understanding what to prepare for your body’s needs.
Some other books, such as those on chrono-nutrition, explain which types of food are best to eat at different times of the day.
As mentioned earlier, keep in mind that Dr. Jean-Marie Bourre’s chrono-nutrition books are sometimes categorized as “Diet books.”
Diet books often aim to promote health or weight loss, but they can also carry the risk of becoming overly restrictive, leading to “over-calculation” and potentially increasing the likelihood of a yo-yo dieting effect, which may negatively impact your long-term well-being.
Over-calculating your diet can lead to issues such as obsessively eating specific foods or losing the joy of eating altogether.
Also, consuming certain foods in excessive amounts can be toxic. For example, eating too much fish—especially in the evening—can raise salt intake and cause dehydration.
It is generally recommended not to eat fish more than twice a week, with only one oily fish meal per week.
You can find more information in nutritional tables and consumer health magazines.
Example of Chrono-Nutrition:
All this information helps us develop a mental picture of what is recommended for each meal.
Suggested Eating Plan:
In the morning:
It’s a good idea to eat cheese and/or butter, which provide animal fats that help regenerate the gut lining (mucus membrane).
(Personally, I prefer eating cereals or high-quality bread with a little butter or cheese.)
Butter is known for its benefits for brain function, particularly synapse connectivity.
However, both butter and cheese contain salt, which can quickly lead to dehydration—so it’s important to stay hydrated after breakfast (wait until digestion is finished before drinking).
At lunch:
Eat a healthy, balanced meal (see earlier tips or linked resources).
At 4 p.m.:
Sweets, nuts (oleaginous fruits), avocados, dark chocolate, or vegan omega-3 supplements are recommended.
These foods help curb hunger and support sleep hormone production for the night.
⚠️ Be mindful with nuts: eat just a small handful, as some types can cause intolerance or allergies. Nuts are also known to affect mood, depending on your tolerance and activity level.
For dinner:
It’s best to eat light, but eat something nonetheless.
We sometimes recommend eating a simple meal like bread, protein, and butter. Preferably eat a light meal, but make sure to eat something in any case.
(We sometimes recommend eating bread, protein, and butter at least.)
You can also include white meat such as poultry, turkey, chicken, or fish (see below), along with green vegetables.
Note Be careful with foods like avocado and chocolate, which can increase potassium levels (Link).
Note: As mentioned previously, be cautious with Fish in the evening, as it can increase Salt intake and cause Dehydration.
Avoid eating fish or shellfish more than twice a week, following health recommendations (Link).
Mind Disturb Full of Thought:
Something important to be aware of is that if you feel your mind is getting full of thoughts—like you are overthinking constantly in a mental loop—it is often because something is missing.
There is a strong chance your body needs one of the following:
- Sleep: You haven’t had enough sleep in the past few days.
- Water: You are currently dehydrated, possibly for several days.
- Protein: You are lacking protein relative to your level of physical activity in recent days.
- Balanced Diet: You may have eaten an unbalanced diet—for example, food that is too salty—or your gut may be irritated, reducing nutrient absorption and increasing dehydration.
A disturbed mind full of intrusive thoughts can also increase the risk of being in a toxic environment, lead to high stress levels, and raise the risk of depression.
We must keep reminding ourselves to stay hydrated, especially outside of meals, which is strongly recommended.
The human body is made up of around 60% water.
When we are dehydrated, our body can react similarly to when we were babies—crying or calling for food or drink.
We need to be aware of this and adapt accordingly, as hydration level is one of the most influential factors affecting stress.
Drink Plenty of Water:
Staying Hydrated Will help you feel less irritable
British Heart Foundation Leaflet : Understanding Stress
Nutritious Advice:
Keep in mind that depending on your health condition, it may take a few days or weeks to fully recover; Sometimes even months or years.
Eating snacks can increase the risk of weight gain, whereas drinking water is often more effective in creating a feeling of fullness.
See the (Hydration Page) and (Nutrition Page) for more information.
Sensitive Information:
Try to keep all health information related to your gut and DNA confidential, as it is highly sensitive.
If someone steals this information, it can be considered a criminal offense and is punishable by law.
Do not share this type of information with anyone except your doctor; It is your genetic patrimony.
(Health-related data is considered highly sensitive, just like financial information or bank account details, especially because it’s linked to your DNA.)
To Conclude:
Also remember: if you change your diet, try to regularly reevaluate it.
As much as possible, aim for variation and diversity in brands, types, and food products.
Stay informed about cooking methods and nutritional advice that align with your cultural background and recipes.
As David Servan-Schreiber mentions in his books:
“Leave room for exceptions. What matters is what you do on a daily basis—not occasional treats.”
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