The Benefits of a Balanced Diet
The Importance of Proteins in Diet
It is essential to eat protein-rich foods: in the morning and at noon, both from a caloric perspective (conversion of bread, breakfast cereals, and other sugars into fat) and from the perspective of neurotransmitter synthesis.
The Roles of Amino Acids
- that the cell walls are sufficiently flexible (omega 3 and 6 in sufficient amounts).
- that the post-synaptic receptors are not blocked by cytokines from an excess of intra-abdominal fat or from poor gut flora: dysbiosis (hypothyroidism and intestinal inflammation related to a diet containing gluten and dairy products, excess alcohol).
- Also necessary for converting amino acids: tryptophan - tyrosine into neurotransmitters of vit. B6 - B9 - B12, Vitamin C, copper, zinc, iron, magnesium…
Good and Bad Calories
Important Principles in Nutrition
- Drink a lot of water.
- Eat fresh foods as much as possible: fresh fruits and vegetables are preferable to canned or dried fruits.
- Chew food well: 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 out of 7) such as candies, chocolate, ice cream, pastries, sugary drinks, cola, etc.
Sweets can:
- Decrease the levels of growth hormone, sex hormones, and many other hormones.
- Cause cavities and dental erosion.
- Promote obesity.
- Cause fatigue 40 minutes after ingestion (even if they provide immediate energy).
- Promote study issues, etc.
Ideas for a Healthy Lunch
Many foods tend to initially provide short-lived energy (about 15 minutes) and then, about forty minutes later, cause fatigue and excessive nervous tension that can last for hours, or even potentially extend for 24 hours.
Protein-rich breakfast:
- Boiled egg (soft-boiled), omelette cooked at low temperature (do not brown it = burnt) with ham (sugar-free), chicken fillet, or shrimp.
- Boiled bacon (unsmoked) on a layer of water.
- Dry-cured 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 fruits.
- Soy plain yogurt (without added sugar).
- Essene bread (sprouted grain bread sold in health food stores).
And rich in vitamins:
- Fresh fruits: cannot be mixed with other foods (except with sprouted grains).
- Sprouted grains: various flavors exist depending on the type of grain and the preparation.
Dietary Supplements:
-
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 vitamin D.
-
A multivitamin complex is recommended (organic food does not always provide a sufficient amount of minerals and vitamins).
Learn more? The Best Dietary Supplements for Weight Loss
Vitamins and Foods
Cardiovascular Functions
-
B group vitamins:
- Sources of vitamin B6: soy, liver, meats, fish, brown rice, avocados, legumes.
- Sources of vitamin B9: liver, oysters, soy, spinach, watercress, green vegetables, pulses, cheeses
- Sources of vitamin B12: liver, oysters, herring, fish, meats, eggs.
Antioxidants
-
Carotenoids:
- Source of Alpha and Beta-carotene: peppers, carrots, spinach, broccoli, lettuce, spirulina.
- Source of Lycopene: tomato, pink grapefruit, guava, watermelon, pomegranate.
- Source of Lutein: leafy green vegetables: spinach, broccoli, cabbage.
- Source of beta-cryptoxanthin: oranges, mandarins.
- 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, pulses.
- Selenium: Garlic, Brazil nuts (3 per day), onion, cabbage, wheat germ, fruits, herrings, oysters, brewer's yeast.
- CoQ10: Fatty fish, meats, broccoli, spinach, hazelnuts, soy.
- Alpha-lipoic acid: Broccoli, spinach.
Optimization of Neurotransmitters
- Tyrosine: Eggs, dairy products, white ham or turkey fillet, banana, avocado: IN THE MORNING (Dopamine and/or Adrenaline deficit).
- Tryptophan: Brown rice, not too cooked meat, dairy products, chocolate, banana, almonds, soy, legumes): AFTERNOON (Serotonin deficit).
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