On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.
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STEPS TO BETTER NUTRITION PDF ENGLISH FILE FICHIER EN FRANĂAISIntroduction In 1981 while suffering from the
flu in seminary in Ottawa I was diagnosed with functional hypoglycaemia. From
that point on I researched to better understand and manage my condition and
learned the importance of a better balance of exercise, sleep, nutrition,
attitude, and spirituality; as well as simple things like chewing food
thoroughly until the mouth salivates and liquefies the food before swallowing.
We can
cook a variety of dishes which are good to excellent. From a raw food point of
view, we can assure we eat a variety in greens and fruit. It is also highly
recommended generally to include beans and lentils and also avocado, which also
provide protein as substitutes to meats and fish. It would be better for us to
include in our diet more of raw greens with local naturally ripened fruits as much
as possible, as well as nuts and seeds. It is a myth that nuts will make you
gain weight.
So, what
about our need for proteins, right? Well, it turns out that
proteins are complex combinations of essential amino acids (there are 14), and
these are abundant in greens, which are more easily and quickly absorbed by our
metabolism than already combined amino acids in animal proteins. Instead of
requiring our body to metabolize complex animal proteins to extract from them
the amino acids, it is far easier, more direct and beneficial, for us to
metabolize the amino acids themselves in their natural state in greens.
https://sergeiboutenko.com/30-day-green-smoothie-challenge/
https://sergeiboutenko.com/learn-how-to-forage-for-25-tasty-wild-edible-plants/
Dr.
Michael Greger You will find below a talk (2003)
given by Dr Michael Greger (1 hr 16 min) which corroborates much of what is
promoted by the Boutenko's. Dr Michael Greger is quite entertaining in an
idiosyncratic kind of way, and here are his essential points. This man is an MD
and quotes mounds of serious scientific studies in the Harvard Medical Library
or presented to the US government; so his findings are based on serious medical
research. He is like a detective on the trail of a puzzle. Like most
vegetarians and vegans (vegetarians who also avoid eggs and dairy products) he
assumed that these two groups should be far healthier and live longer than meat
eaters. He was shocked in going to the latest research to discover that
vegetarians and vegans are dying just as much from fatal diseases – or even
more so – such as coronary and vascular diseases as meat eaters and suffer more
from brain disorders and osteoporosis as diagnosed in hip fractures.
I do not
reproduce here the medical details, so you will need to listen to his talk to
see what nutritional risks to health causing coronary and other fatal diseases
are not being avoided by vegetarians and vegans and which are putting them at
the same risk of early death as meat eaters. The advantages vegetarians and
vegans obtain by their diets are lost because of additional risks due to their
diets that don't affect meat eaters. Still shocked, he set out to go deeper
into published scientific research to discover the underlying causes of those
fatal diseases. Here is what he found and here are the nutritional
recommendation emerging from these findings.
https://www.youtube.com/watch?v=q7KeRwdIH04
1. One
important health threat is when the ratio in our body of Omega 6 to Omega 3
polyunsaturated fatty acids is higher than 4 to 1 (both are polyunsaturated
fats but Omega 3 is great for us while Omega 6 is not so good) : when the ratio
is 4 to 1 or less our metabolism favours Omega 3 and stalls Omega 6, but when
the ratio is higher than 4 to 1 our metabolism favours Omega 6 and ignores
Omega 3 in us and causes or exacerbates coronary and vascular inflammation,
which leads to a host of fatal coronary, vascular, and neurological diseases.
Vegetarians and vegans can be just as prone to these risks as meat eaters or
under certain conditions at greater risk.
Omega 3's
are great for us but the Omega 6's are not so good. When we take in sufficient
Omega 3 fatty acid an enzyme metabolizes it and produces EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which prevent coronary
inflammation, vascular plaque, and blood clots. For this reason, the most important thing we can do
for our health and the most beneficial single change we can make to our diet is
to take 1 to 2 tbsp of ground flax seeds a day (better source than fish and
fish oils) on cereal, in a smoothie, or other ways.
This is the best way to
increase Omega 3 fatty acid and avoid being overwhelmed by too much Omega 6
fatty acid. So we need to decrease using Omega 6 oils in favour of Olive or
Canola oil (both mono-unsaturated which are good) and increase our consumption
of Omega 3's, hence the ground flax seeds (ungrounded seeds are so tough they
pass right through the bowel with no benefit to us at all.). Ground flax is
very flexible: 1 tbsp mixed in 3 tbsp water = equivalent to one egg for baking.
Heating does no damage to Omega 3 in ground flax seeds.
2.
The other big threat to health and even more serious is homocystine (a very
dangerous neuro and vascular toxin causing any number of health disorders such
as arterial and coronary inflammation, oxidized arterial cholesterol or plaque,
blood clots, arrhythmia, fatal heart disease, Alzheimer and other neurological
diseases). Homocystine is a natural by-product of metabolizing amino acids.
Our
body normally eliminates it through the metabolic action of Vitamin B6 and Choline
(from animals and plants), Folic Acid (Folate from plants), and Vitamin B12
(from animals and insects).
A balanced diet of plants and meat probably gives
us enough of these but vegetarians and vegans don't get any B12 from meats so
they need to take supplements of Vitamin B12 (produced artificially). We can
never get too much, so 100+ mcg per day or 2000+ mcg per week (liver stores it
for a while) are recommended. Diets containing dark leafy greens, vegetables
and fruits provide sufficient Vitamin B6, Choline, and Folic Acid (Folate) such
that no supplements are needed to provide them.
Taking sufficient daily or
weekly doses of Vitamin B12 prevents the entire process of injury to the heart,
arteries, brain, and nervous system before the naturally occurring homocystine
produced by the metabolism of amino acids causes injury which leads to
inflammation which leads to oxidized cholesterol or plaque which leads to the
formation of blood clots and finally to near fatal and fatal heart damage and
arrhythmia and premature death.
3.
Eating 3 cups of dark leafy greens and broccoli a day (the stem of kale and
other heavy leafy greens should be removed as they are quite bitter and the
benefit is in the leaves not in the stem) provides enough calcium, iron, zinc and
other minerals. Daily consumption of greens, beans, whole grains, and nuts also
provides iron and zinc. Brazil nuts provide selenium, so it's good to include
them in our diet at least once a month. He said that beans are best sprouted or
fermented, and nuts and seeds are best dry roasted or sprouted.4.
Saturated fats are to be avoided because they are injurious to our health
(animal fats, coconut oil, palm kernel oil). Palm oil is used in a lot of
processed foods as well as coconut oil. The benefits of vegetarian diet is
avoiding transfats in the meat... all animal fats contain transfats and the
ideal is to avoid them all.
5.
Five large glasses of water a day reduce by half a number of serious even fatal
diseases, since so much of the human body is composed of water and requires
water for all the organs to function optimally. The consumption of 9 or more
portions of fresh fruit and fresh vegetables a day reduces these risks by half
again.
6.
Chlorinated water destroys the iodine we might otherwise get from our drinking
water, but we can prevent iodine deficiency by eating sea vegetables or living
by the sea and breathing in iodized oxygen all day long, or by taking iodine
supplements. Years ago I had a co-worker from Normandy in France who spent all
her life living by the sea and when she came to Canada to live in Montreal her
health quickly deteriorated and she was diagnosed with iodine deficiency and
had to begin taking supplements which restored her to her former healthy
condition. She admitted though to not feeling quite as vital and vibrant as
when she had lived by the sea.
BRIEF
DIETARY SUMMARY
Have daily: 5 large glasses of water, Supplemental
Vitamin B6 & B12, 2 tbsp ground
flax seeds, 3 cups or bunches of dark leafy greens & broccoli, 9 or
more portions of fresh fruit & vegetables, olive oil & canola
oil, whole grains, nuts, & seeds (including walnuts, chia
and / or hemp seeds), avocados, beans
& lentils, and sea vegetables for iodine.
Full Summary of Nutritional recommendations coming
from Dr. Michael Greger's conference
AVOID Saturated Fats (animal
trans fats & commercial hydrogenated oils: coconut* or palm kernel oil*) Omega
6 Poly unsaturated fatty acids (cotton seed oil*, corn oil*, safflower oil*,
sunflower oil*) *hydrogenated cooking
oils produced by the chemical industry
The only nuts to avoid are coconut
and chestnuts.
FAVOUR Mono-unsaturated oils (nuts, avocados, olive
oil, and canola oil)
Omega 3
fatty acids as in (dark leafy greens, fatty fish, walnuts, seeds: hemp, flax,
chia)
Omega 3 is in fish, but with the added risks of heavy metals and other
pollutants.
CONSUME 3 cups or bunches of dark leafy
greens (Kale, Bok Choi, Collard) & broccoli daily (for
calcium, Vitamin K, boron), beans, whole grains, nuts, & seeds (as
meat substitute and for iron combined with Vitamin C rich foods to enhance iron
absorption)
DRINK 5 large glasses of water per day
HAVE 9 or more portions of fresh
fruit and vegetables per day
GET iodine from sea vegetables
ADD 1 to 2 tablespoons of ground
flax seeds per day – flax is the best and most abundant source
ADD 1 to 2 tablespoons of ground
flax seeds per day – flax is the best and most abundant source
Supplemental Vitamin B6
daily (50 to 100 mg per day)
Supplemental
Vitamin B12 daily (100+ mcg
per day) or weekly (2000+ mcg per week)
Supplemental Vitamin D daily (1,000 I.U. per day)
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The
Boutenko Family This is a family of Russian
émigrés to the USA who embraced the American way and all became sick. They saw
many Americans were unwell like them while others seemed very healthy; so they
asked them what they did to enjoy such good health. They came to put aside fast
foods and the typical diet of cooked meats and vegetables in favor of raw
fruits and vegetables, only to discover they were suffering from certain
mineral and other nutritional deficiencies. They found that much of the
nutrition they were still lacking is to be found in edible greens, which
contain minerals and all the essential amino acids. Now they occasionally enjoy
some cooked grains as well but favour a diet that combines dark leafy greens –
preferably organic ones and those to be found in the wild, including plants we considered
mere weeds – with fruits in a "green smoothie". They also add Chia
and Flax seeds which provide Omega 3 fatty acids essential to good health.Victoria Boutenko gives the nutritional content of edible greens
compared to vegetables
https://www.youtube.com/watch?v=f9TvJLIxs8s
Valya Boutenko gives a green smoothies workshop on https://www.youtube.com/watch?v=q-uskrC9wm0
Sergei Boutenko’s family story, raw edible greens & fruits
https://www.youtube.com/watch?v=YJa0ZeyyBe8
Sergei Boutenko gives a wild edible nature walk https://www.youtube.com/watch?v=5pm57coskzw
Conclusion Well, dear friend, I have sent you these reports of my findings out of
my own concern for healthy nutrition and living. Physical activity, daily
exercise, proper rest, a lively faith and a healthy spirituality have not
entered into these reports but are just as essential to living a healthy, holy,
and vibrantly fruitful human life. It is my hope and prayer that you and your
family with the Lord's guidance and grace will incorporate all of these
elements into your lives, one step at a time. It is our Creator's design that
we live in harmony with all the creatures with which He has surrounded us, that
we care for them all, and of course for each other.
Originally composed May 24, 2015. Edited and modified December 14, 2017 & January 27, 2021.
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On these Blogger pages we explore TOPICS in our desire to respond to Jesus' call to walk with Him in our world as his missionary disciples empowered by the Holy Spirit to bring to humanity the Good News of the Father's love manifested and given in Jesus, the Divine Mercy. G.S.
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© 2006-2021 All rights reserved Fr. Gilles Surprenant, Associate Priest of Madonna House Apostolate & Poustinik, Montreal QC
© 2006-2021 Tous droits rĂ©servĂ©s AbbĂ© Gilles Surprenant, PrĂȘtre AssociĂ© de Madonna House Apostolate & Poustinik, MontrĂ©al QC
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