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

Manganese - Antioxidant enzyme component in energy production

What does manganese do for us ?

Manganese superoxide dismutase (MnSOD) enzyme presence increases with thyroid hormone activity in the liver to protect against resulting extra reactive oxidant species from an increased metabolic rate. A lack of manganese is now clearly associated with reduced thyroid hormone function in the body. 2011 study demonstrated that MnSOD breaks down the destructive oxidant SOD,

Support nutrients for thyroid hormones

Heals wounds. Together with vitamin K, manganese helps form blood clots

May help those with diabetes. 2014 Korean study found that people with diabetes had lower levels of manganese, but undetermined whether a cause or result of diabetes. A 2013 mouse study found that manganese aids INSULIN. production.

Manganese is known as the “Anti-Pear-Shaped” Mineral. Involved in fat metabolism, Manganese helps reduce weight-gain on the hips and thighs. Manganese deficiency causes fat accumulation in the liver, precipitating the further generation of lipid peroxides. Once this happens a person is more likely to gain weight around the midsection.

Manganese in our diet

Excellent food sources of manganese – Nuts, seeds, whole-grain cereals and green leafy vegetables -mustard greens, kale, chard, raspberries, pineapple, romaine lettuce, collard/turnip greens and maple syrup, spinach,molasses, garlic, grapes, summer squash, strawberries, oats, spelt, green beans, brown rice, garbanzo beans, ground cloves, cinnamon, thyme, peppermint, turmeric.

Safe and adequate Manganese intake is 2.5 – 5mg /day

Mn Food Source	Serving(mg)	Mn Food Source	Serving (mg)	Mn Food Source	Serving (mg)
Whole-grain oats, cooked	1 C=1.37	Raw sunflower / sesame seeds	¼ C=0.7	Spinach, boiled	½ C=0.8
Raspberries	½ C=0.6	Brown Rice, cooked	½ C=0.98	Pineapple	½ C=1.25
Chick peas, cooked	½ C=0.8	Boiled Peas	½ C=0.4	Pumpkin seeds, raw	¼ C= 1.04
Rye flour, dark	½ C=3.88	Green Tea	1 C=0.4-1.6	Black tea	1 C=0.519
Walnuts, Almonds	¼ C=.85	Pineapple juice (unsweetened) Chunks (fresh)	1 C=1.261 C=1.5	Maple Syrup	2 tsp=0.44