So, you already know how crucial it is to adopt a good diet. A balanced, healthy diet provides the essential nutrients our body needs to function optimally. But did you know that the importance of good nutrition goes far beyond simply meeting nutritional needs?
In this article, we will explore the multiple benefits of a balanced diet, advice, ideas... Let us guide you on the path to better health through wise food choices...
You absolutely must eat protein: in the morning and at midday both from a caloric point of view (transformation into fat of bread, morning cereals and other sugars) and from a point of view of synthesis of neurotransmitters.
The amino acid tyrosine present in morning proteins is transformed into dopamine, a neurotransmitter that gives pleasure and the desire to do things, libido , the joy of living, the non-withdrawal of oneself and which accentuates motivation. A dopamine deficiency is very often found in burnout.
The synthesis of norepinephrine occurs through the same amino acid, so it is very important to eat protein at breakfast and at noon. A lack of noradrenaline can cause physical and psychological fatigue-asthenia, but can also be a reflection of burnout, lack of adrenal catecholamine synthesis.
The synthesis of norepinephrine occurs through the same amino acid, so it is very important to eat protein at breakfast and at noon. A lack of noradrenaline can cause physical and psychological fatigue-asthenia, but can also be a reflection of burnout, lack of adrenal catecholamine synthesis.
The tryptophan present in proteins in the morning and at midday is transformed (if it is not destroyed by heat: cooking food) into serotonin at the end of the afternoon: neurotransmitter of well-being (the vast majority of depressives are deficient in serotonin) low serotonin will manifest as sleep disorders (difficulty falling asleep, waking up early with difficulty falling back to sleep), carbohydrate or alcoholic compulsions, or other compulsions (drugs, games), irritability, anxiety-stress, and This serotonin will transform at the end of the evening into melatonin which triggers sleep and maintains good quality and restorative sleep.
Lack of protein in the morning and midday is probably the main cause of depression.
For these neurotransmitters to be sufficiently synthesized, it is necessary:
- that the cell walls are sufficiently flexible (sufficient omega 3 and 6).
- that post synaptic receptors are not blocked by cytokines coming from excess intra-abdominal fat or from poor intestinal flora: dysbiosis (hypothyroidism and intestinal inflammation linked to a diet containing gluten and dairy products, excess alcohol ).
- Also necessary to transform amino acids: tryptophan - tyrosine into neurovital transmitters. B6 - B9 - B12, Vitamin C, copper, zinc, iron, magnesium…
100% of the non-supplemented population is deficient in several of these vitamins/trace elements (examples: 100% vitamin D deficiency - minimum 90% magnesium, etc.).
Good and bad calories:
- Good calories are proteins, vegetables and fruits (except dates, figs, bananas, bunches of grapes etc.) which cannot be accumulated or transformed into fat.
- Bad calories arebread, pasta, rice, starchy foods that are transformed into fat in a few hours if there is no physical job or sporting activity lasting 30-45 minutes in the day (brisk walking is sufficient).
- Fat from foods does not make you gain weight,but sugar from bread, pasta, rice, potatoes, couscous, and fast sugars like alcohol , soda, sweets…if not used immediately (within a few hours) during an activity.
- To burn food, you need a burner: the thyroid; the vast majorityof the population is hypothyroid and is not aware of it (see thyroid) and to disperse the calories from the radiators =muscle mass; if you have followed one or another low-calorie diet, you have lost this possibilityof dispersing your calories. {No diet works long term}
- Diet = 100% failure in the medium/long term(everyone knows the “yoyo”). Nodiet method can make you lose weight.
The only way to permanently lose weight is toeat correctly, have physical activity > (minimum 5 days a week) and resolve underlying hormonal problems, cure intestinal dysbiosis which affects 90% of our patients.
- 90% hypothyroidism in our population.
- Multiple and systematic hormonal deficiencies with advancing age: which leads to fatigue, weight gain, cancer, psychological disorders, discomfort, etc.
- Multiple and systematic hormonal deficiencies with advancing age: which leads to fatigue, weight gain, cancer, psychological disorders, discomfort, etc.
Important principles in nutrition:
- To drink a lot of water.
- Eat fresh foodsas much as possible" fresh fruits and vegetables are preferable to canned or dried fruits. On the other hand, prefer dried fruits to corn flakes or chocolate toast Choose fresh meat over pre-packaged meat for long-term storage.
- Chew food thoroughly. Food swallowed quickly is difficult to digest.
- Eat enough protein (at each meal): chicken, fish, meat, eggs, sprouted seeds.
- Vary your diet: eating the same breakfast every day, even if it consists of healthy foods, can cause food allergies and intestinal dysfunctions.
-
Avoid sweets (at least 5 days a week) such as candy, chocolate, ice cream, pastries, sugary drinks, cola, etc.
Sweets can:- Reduce levels of growth hormone, sex hormones and many other hormones.
- Cause caries and dental erosion.
- Promote obesity.
- Cause fatigue 40 minutes after ingestion (even if they give immediate energy).
- Promote study problems, etc. -
Moderate or better: stop the consumption of cereals (bread, pasta, pizza, etc.) for 2 reasons: presence of gluten which has become toxic for everyone and very high caloric intake (unless you are thin and sporty). The best alternative is to eat sprouted seeds. To do this: let the grains germinate for 12 hours in a bowl of water. Then pass them through a sieve and rinse them with water every 12 hours until they are sufficiently germinated.
Some ideas for a healthy lunch: many foods tend to initially provide fleeting energy (around 15 minutes) and then cause around forty minutes later, fatigue and excessive nervous tension which can last for hours, or even possibly extend for 24 hours.
Protein-rich breakfast:
- Boiled egg (soft-boiled), omelette cooked at low temperature (do not brown it = burnt) with ham (without sugar), chicken fillet or shrimp.
- Bacon (unsmoked) boiled over a layer of water.
- Dried or raw ham(e.g. Parma ham), without nitrates (saltpeter is sodium nitrate), without sugar (no dextrose, sucrose, maltose, glucose or cane sugar).
- An avocado mixed with fresh fruit.
- plain soy yogurt (without added sugar).Essene bread(bread with sprouted grains which are sold in health food stores).
...and rich in vitamins:
Fresh fruit: Cannot be mixed with other foods (except sprouted grains).
- Peel the fruit if it is not organic.
- In the form of fruit salad (vary the composition each day).
Sprouted grains: various flavors exist depending on the type of grain and the preparation.
- Preferably raw in order to preserve the vitamins.
- Boiled (possibly mixed with nuts previously soaked for a few hours in water) or with pieces of fresh fruit to vary the taste.
What to drink? Water is the ideal drink. Failing that: herbal tea, caffeine-free tea, soy milk (the one without sugar, with a blander taste), nut milk (almond, etc.), rice milk (without added sugar - cocoa can be added).
Should you take food supplements during breakfast?
Fish oil supplements: omega 3 (fatty acids) are excellent for intellectual functions and mood as well as magnesium morning and evening, and 5 to 10,000 units of vit D.
A multivitamin complex is recommended (organic food does not always provide sufficient quantities of minerals and vitamins).
Some snack suggestions for 10:00 a.m. or 4:00 p.m.:
- One or morefresh fruit(vary the type of fruit each day).
- dried fruit: mangoes, pineapples, apples, organic dates (the larger ones are often the best, the smaller ones are often affected by mold). To digest them better, soak them in water beforehand.
- walnuts(previously submerged for a few hours in water) or hazelnuts (previously submerged in water for several days).
Vitamins and Foods:
Cardiovascular functions:
B group vitamins:
- Sources of vitamin B6: soy, liver, meat, fish, brown rice, avocados, pulses.
- Sources of vitamin B9: liver, oysters, soy, spinach, watercress, green vegetables, pulses, cheese
- Sources of vitamin B12: liver, oysters, herring, fish, meat, eggs.
Anti-oxidants:
Carotenoids:
- Source of Alpha and Beta-carotene: peppers, carrots, spinach, broccoli, lettuce, spirulina.
- Source of Lycopenes: tomato, pink grapefruit, guava, watermelon, pomegranate.
- Source of Lutein: green leafy vegetables: spinach, broccoli, cabbage.
- Source of beta-crypto xanthine: oranges, tangerines.
- Vitamin E: Hazelnuts, almonds, whole grains, egg, dark chocolate.
- Zinc: Fish, oysters, shellfish, meats, egg yolk, onion, broccoli, beans, peas, watercress, brewer's yeast.
- Copper: Shellfish, liver, wheat, plums, green vegetables, dried vegetables.
- Selenium: Garlic, Brazil nuts (3 per day), onion, cabbage, wheat germ, fruit, herring, oysters, brewer's yeast.
- CoQ10: Oily fish, meats, broccoli, spinach, hazelnuts, soy.
- Alpha Lipoic Acid: Broccoli, spinach.
Neuro transmitter optimization:
- Tyrosine: Eggs, dairy products, white ham or turkey fillet, banana, avocado: IN THE MORNING (Dopamine and/or Adrenaline deficiency).
- Tryptophan: Brown rice, undercooked meat, dairy products, chocolate, banana, almonds, soy, legumes): AFTERNOON (Serotonin deficiency).
Dr S. Résimont
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