NUTRITION:

NUTRITION: Live to eat or eat to live?”

Food types we eat:
When choosing foods from each food type - the details matter
	Fruits / Veggies	Legumes
	Fats / Oils	Nuts / Seeds
	Meat	Grains
	Fish	Beverages
	Dairy	Sweeteners
	Eggs	Herbs, spices, salt

Nutrients we need:
	Glucose	Provided by carbohydrates; needed to produce cellular energy
	Amino acids	Protein building blocks
	Fatty Acids	Fat building blocks
	Fiber	Stool softener and intestinal sweeping brush
	Antioxidants / Vitamins	Neutralize oxidants. Vitamins (A, B, C, D, E ), phytonutrients(carotenoids, polyphenols), others (CoQ10)
	Minerals	~ 25 of the 92 naturally occurring major and trace mineral elements are essential for life. Magnesium, sulfur, selenium, zinc, manganese may not be sufficiently present in diet and may need to be supplemented.
	Enzymes	Make things happen! Composed of amino acid chains, enzymes act as catalysts to speed up biochemical reactions in our body.
	Probiotics – “For Life!”	More than 2/3 of your immune system is in your gut, dependent on a healthy presence of microflora.
	Food electrons	Needed for cellular energy production

Harmful Foods / Practices
	Genetically modified foods / GMOs	GM plant or animal foods having adverse health-effects. DNA molecules from bacteria, viruses, insects, plants, animals, humans are combined to form new genes to transfer to plants for herbal tolerance of weed-killer and / or insect-resistance, or animals / fish for selective breeding of desirable traits
	Monosodium glutamate (MSG)
	Aspartame	This sugar-free sweetener is a neurotoxin
	Sucralose	0 calorie sweetener is a harmful organochlorine
	Chlorination	Disease-causing disinfectant in your water
	Fluoridation	Mega health fraud
	Microwaved food - Not so convenient for your health
Harmful when eaten to excess
	High Fructose Corn Syrup (HFCS)
	Too much fructose
	Too much sugar
	Too much caffeine
	Antinutrients	Particularly lectins (e.g. prolamins, agglutinins) and phytate in IMPROPERLY prepared WHOLE grains, seeds, nuts and legumes. Lectins can cause a “leaky gut” inflammation leading to IBS, allergies, asthma, arthritis, anemia, obesity, +++ ; Phytate can cause malabsorption of magnesium, calcium, iron, copper, and zinc;
	Alcohol	Moderation is the key
Good general food choices
	Daily 'No-brainer' 💡 "Make-it-Happen" smoothie:	This daily drink with supporting supplements contains nutrients typically missing from our diet to restore / maintain physical and mental health. It includes the Rath-Pauling therapy at maintenance level providing important antioxidant vitamin C and amino acids for building collagen, also Omega-3 fats, magnesium, iodine, and vitamin D

	RECOMMENDED DAILY SUPPLEMENTS CHART
	Grown in your native environment	i.e. locally grown and in season
	Organic – What does that mean?	Natural, unprocessed and organic (chemical/GMO-free).
	Glycemic Index (GI) vs. Glycemic Load (GL)	A food's glycemic index indicates how much it raises blood sugar, but its glycemic load (GL) gives a gives a truer comparison between foods, since it accounts for typical serving size.
	What foods does the bible say are good to eat or not?
	Cooking to preserve nutrients	Aim for at least 1/3 raw. Raw food contains enzymes, which are destroyed by heat. Some nutrients are made more bioavailable by heating, some are destroyed.
	ACID / ALKALINE BALANCE
	ANTIOXIDANT / OXIDANT BALANCE

Harmful Foods / Practices
	Genetically modified foods / GMOs	GM plant or animal foods having adverse health-effects. DNA molecules from bacteria, viruses, insects, plants, animals, humans are combined to form new genes to transfer to plants for herbal tolerance of weed-killer and / or insect-resistance, or animals / fish for selective breeding of desirable traits
	Monosodium glutamate (MSG)
	Aspartame	This sugar-free sweetener is a neurotoxin
	Sucralose	0 calorie sweetener is a harmful organochlorine
	Chlorination	Disease-causing disinfectant in your water
	Fluoridation	Mega health fraud
	Microwaved food - Not so convenient for your health
Harmful when eaten to excess
	High Fructose Corn Syrup (HFCS)
	Too much fructose
	Too much sugar
	Too much caffeine
	Antinutrients	Particularly lectins (e.g. prolamins, agglutinins) and phytate in IMPROPERLY prepared WHOLE grains, seeds, nuts and legumes. Lectins can cause a “leaky gut” inflammation leading to IBS, allergies, asthma, arthritis, anemia, obesity, +++ ; Phytate can cause malabsorption of magnesium, calcium, iron, copper, and zinc;
	Alcohol	Moderation is the key

Good nutritional choices
	Daily 'No-brainer' 💡 "Make-it-Happen" smoothie:	This daily drink with supporting supplements contains nutrients typically missing from our diet to restore / maintain physical and mental health. It includes the Rath-Pauling therapy at maintenance level providing important antioxidant vitamin C and amino acids for building collagen, also Omega-3 fats, magnesium, iodine, and vitamin D

	RECOMMENDED DAILY SUPPLEMENTS CHART
	Grown in your native environment	i.e. locally grown and in season
	Organic – What does that mean?	Natural, unprocessed and organic (chemical/GMO-free).
	Glycemic Index (GI) vs. Glycemic Load (GL)	A food's glycemic index indicates how much it raises blood sugar, but its glycemic load (GL) gives a gives a truer comparison between foods, since it accounts for typical serving size.
	What foods does the bible say are good to eat or not?
	Cooking to preserve nutrients	Aim for at least 1/3 raw. Raw food contains enzymes, which are destroyed by heat. Some nutrients are made more bioavailable by heating, some are destroyed.
	ACID / ALKALINE BALANCE
	ANTIOXIDANT / OXIDANT BALANCE

Amino acids - Building blocks of protein

What are amino acids?

Used to build proteins, these organic compounds contain an amino group (-NH₂) and a carboxyl group (-COOH). The above diagram shows its general structure, whre R is the side chain functional group that distinguishes one amino acid from another.

The body assembles proteins it needs from amino acids, using information encoded in genes. Proteins are needed to build muscle, make enzymes (catalyze chemical reactions) in for example, metabolism and DNA replication and transcription), transport proteins (hemoglobin Hg, albumin), defense proteins (antibodies), regulatory proteins (such as the peptide derived hormones insulin, and growth hormone, and the amino-acid derived hormones MELATONIN, thyroxine, and adrenalin) and structural proteins, which provide rigidity to such as the fibrous proteins collagen, and elastin for connective tissue such as cartilage, and keratin in hair and nails.

There are 20 amino acids. Nine of these amino acids cannot be manufactured by the body are called essential and must be eaten. The body can make the other 11 amino acids, All the amino acids are present in animal protein foods, such as meat, fish, eggs, dairy, but other foods contain only some of the amino acids, depending on the food. Many plant proteins are considered incomplete, containing either no or low levels of amino acids.

Essential amino acids

“The Nine”

Histidine – Used in protein synthesis; precursor to histamine, used in immune response to inflammation
Isoleucine – hemoglobin synthesis, blood sugar control, energy
Leucine – muscles
Lysine – 2nd highest amino in muscle protein, aids immune, bone and cardiovascular function; precursor for the compound carnitine (needed for fatty acid delivery to mitochondrial energy production sites);
Methionine – increases body’s sulfur uptake, helps absorption / bioavailability of selenium & zinc, and heavy metal detox
Phenylalanine;
Threonine – precursor to thyroid hormones, neurotransmitters (important for nervous health)
Tryptophan – production of MELATONIN / SEROTONIN, niacin (B6)
Valine – muscle growth, tissue repair

Best sources of the essential amino acids in the non-animal foods.

Tofu and quinoa (considered complete proteins, containing high levels of all 9 essential acids)
Legumes
Seeds, especially chia and hemp seeds
Nuts
Broccoli, spinach, artichokes, brussel sprouts, peas, corn
Spirulina

Essential amino acids in vegetable groups

(levels affected by soil quality, food storage and food preparation)

Starchy vegetables – potatoes, taro root, corn	All 9, but low lysine, sulfur-rich methionine
Legumes – beans, peas, lentils	All 9, but low in methionine
Green “leafies”	High in leucine (muscles), phenylalanine. threonine and tryptophan (all 3 for nervous health)
Cruciferous vegetables – cauliflower, broccoli, brussels spouts	Higher levels of amino acids, especially isoleucine (blood sugar control, energy) and valine (muscles, tissue repair)
Marrow vegetables – pumpkin, squash, zucchini	Rich in leucine, isoleucine, phenylalanine, threonine, tryptophan
Stem vegetables – asparagus, celery	High tryptophan (nerves, mental health)
Allium vegetables – onions, garlic	Rich in methionine, tryptophan