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

Probiotics - "For Life!"

What are probiotics?

Probiotics are live microorganisms (mainly bacteria) – which confer a health benefit to the host, when administered in adequate amounts in foods and supplements

By improving microbial balance in the intestines and other areas of the body they help fight illness and disease. Microorganisms were used in the 19th century to prevent and cure diseases and were added to domestic animal feed to enhance growth. Probiotics are a major support for the immune system.

Probiotic health benefits

Some probiotic foods:

Raw milk. Contains probiotic bacteria, pasteurized milk does not.
Live yogurt/kefir. Probiotics are destroyed during pasteurization but are sometimes added back into pasteurized foods, such as yogurt and kefir. Some brands of yogurt state on their label that the yogurt has been heat-treated after the cultures were added -since the heat destroys the added bacteria, the only gain is the tangy taste.
Miso, tempeh, natto (fermented soy), kimchee (fermented cabbage)
Some cheeses
Probiotic fruit juice

Taking a probiotic supplement will ensure you’re getting enough. However, you need to choose the right bacterial strains and potency.

How to obtain probiotics

Intestinal flora benefit health

In the intestines microorganisms are called microflora or flora, and benefit the host by:

Increasing resistance to new colonization of invading bacteria and viruses, and protecting against the overgrowth of already-present, potentially pathogenic organisms.
Aiding digestion and assimilation of food -of particular note is their role in increasing phytase enzyme activity, which reduces phytate (a potent inhibitor of mineral and trace element absorption) found in grains (especially brans), legumes, nuts and seeds.
Stimulating the immune system
Scavenging superoxide radicals
Enhancing intestinal barrier function – by stimulating epithelial mucin production; particularly helpful for IBS patients
Helping make some vitamins

“Body’s Flora“

Bacterial name

Includes a Genus, species and strain. E.g. Lactobacillus rhamnosus ATCC531-3

Trade names of bacteria are denoted un-italicized / bold type: E.g. Activia’s Bifidus Regularis is the marketing name for Bifidobacterium animalis 173-010.

Probiotics are used for food preservation

Lactic acid bacteria, such as Lactobacillus species, have been used for thousands of years to preserve foods and prepare alcoholic beverages by fermenting them, which by lowering the pH level (increasing acidity), prevents contamination by potential pathogens. In the book of Genesis, references are made to the preparation of fermented milk. Today, fermentation is still used globally to preserve raw agricultural materials, such as cereals, roots, tubers, fruit, vegetables, milk, meat, and fish. As a dual function, fermented foods impart the health benefits of their inherent probiotics.

Probiotics vs. antibiotics

In contrast to probiotics, antibiotics are chemical substances produced by microorganisms that inhibit the growth of or destroy bacteria and other microorganisms.
Bactericidal antibiotic. Kills bacteria usually by interfering with formation of bacterial cell wall or its contents.E.g. penicillin.
Bacteriostatic. Stops bacteria from multiplying. E.g. The probiotic bacterium Lactobacillus acidophilus produces an antibiotic substance called acidophilin which helps prevent the growth of pathogenic bacteria.
Commercial antibiotics. Produced by fermentation, where the source microorganism is grown in large containers of liquid growth medium under optimal conditions.The natural wild type microorganisms used have often been genetically modified to maximize production.

Health benefits of supplementing probiotics

Probiotics are essential for optimal digestion of food and absorption of nutrients, and to help your body produce vitamins, absorb minerals and aid in the elimination of toxins – Green Med Info lists over 200 studies linking the lack of probiotics to more than 170 different diseases and health problems.

Some health problems for which probiotic supplementation has shown promising results
•Celiac disease, leaky gut, irritable bowel syndrome (IBS)	•Mood, psychological health, and behavior
•Insulin resistance, metabolic syndrome,and diabetes	•Liver diseases, such as cirrhosis and cancer
•Epstein-Barr virus	•Chronic fatigue syndrome
•High cholesterol / hypertension	•Skin problems E.g. Acne
•Eczema and atopic dermatitis	•Common cold, influenza, and pneumonia
•Herpes	•Food/wheat allergies
•Diarrhea, Travelers diarrhea	•Allergic rhinitis
•Baby’s health and on through life	•Cancer / Autoimmune problems
•Halitosis	•Vaginal infections

A few specific uses for probiotics:

Adjuvant therapy (with antibiotic regimens against H. Pylori) for increasing eradication rate of H. Pylori. So suggests a recent meta-analysis of 14 randomized trials;
Treatment for depression by increasing SEROTONIN levels. Potentially improving mood and emotions. About 90% of body’s SEROTONIN is produced in the intestines – and not the brain! In particular, probiotics Lactobacillus and Bifidobacterium decrease anxiety and improve cognition, and may have a role in SEROTONIN production.
Fight cancer and autoimmune diseases. Population studies have shown that there is a strong relationship between diet, microflora and certain cancers, particularly colon cancer.

Studies have shown that the microflora of cancer patients consists mainly of harmful bacteria such as Clostridia. These bacteria form harmful compounds that are thought to be carcinogenic. Some experts believe that these lactic acid bacteria, together with others such as the Bacteroides (the most predominant in the digestive tract), play an important role in the prevention of bowel problems such as IBS. Evidence suggests the possibility of a causal relationship between unbalanced intestinal microflora and some auto-immune diseases;

American research recently showed that bits of probiotic cell walls kill cancer cells in vitro

Reduce recurring vaginal infections. These include candida (as shown in a study comparing women who ate yogurt containing live bacteria with those who ate pasteurized (sterile) yogurt – the group eating live bacteria yogurt had significantly fewer vaginal infections than the pasteurized group. (Archives of Family Medicine, Nov-Dec 1996).
Probiotics prevent the overgrowth of yeast and fungus. by establishing large, healthy populations of friendly bacteria that compete with the Candida that is trying to take up residence in the intestine. Probiotics are essential in the treatment and prevention of thrush and vaginal yeast infections (and also athlete’s foot).
Recolonize the intestine after antibiotic therapy
Prevent bad breath and bloating. By producing enzymes that help digest food
IBS
Maintaining remission of ulcerative colitis. E. coli Nissle strain may be equivalent to mesalazine.
Pouchitis. Good evidence for the usefulness of probiotics in preventing an initial attack of pouchitis (VSL#3), and in preventing further relapse of pouchitis after the induction of remission with antibiotics.

Some probiotic descriptions and study-proven benefits GIT = Gastro-Intestinal Tract; IBS = Irritable Bowel Syndrome
Probiotic:	Type	Where in body	Study proven health benefits
Bifidbacterium infantis	Anaerobic Gram + Branched Rod-shaped Produces lactic acid from lactose or other sugars Non-motile Non-spore-forming	GIT of infants GIT Vagina	Technically called Bifidobacterium longum subsp. infantis. Among first to inhabit sterile newborn GIT, predominating in breast-fed infants. Different microflora in formula-fed infants may contribute to their higher risk of diarrhea and allergies. Important inhabitant in body -inhibits pathogenic GIT bacterial growth (ferments sugars into lactic acid), boosts immune system, aids basic digestion/metabolism/well-being; B. infantis 35624 (Bifantis) benefits IBS symptoms (E.g. bloating, gas, diarrhea, constipation, urgency, abdominal discomfort) Study by manufacturer. Website: www.aligngi.com.
Bifidobacterium animalis subsp. Lactis		Colon	Attenuates onset of inflammation in murine colitis. B. animalis DN-173 010(Bifidus regularis)-benefits GI symptoms
Bifidobacterium bifidum		GIT Vagina	Bifidobacterium bifidum 17 partially protected mice from chemically induced inflammatory bowel disease. Effective treatment I diarrhea (with L. Acidophilus)
Bifidobacterium longum		GITVagina	Technically called Bifidobacterium longum subsp. Longum; Described a s one of most important types of probiotic in the human body; Found to reduce inflammation and IBS symptoms; may reduce risk of colon cancer; B. longum seems to protect mice from potentially deadly E. coli O157: H7 infection
Lactobacillus Rhamnosus strains	Produces lactic acid from lactose or other sugars Gram + Non-spore-forming Facultative anaerobic (adapt to produce energy with or without oxygen)	GIT	Inhibits growth of most intestinal pathogenic bacteria (releases acids, bacteriocins, H2O2); Protects urogenital tract (excretes biosurfactants to inhibit adhesion of vaginal/urinary pathogens); Natural preservative in yogurt / other dairy products; L. rhamnosus GG shown to reduce risk of respiratory tract infections and prevent rotavirus diarrhea in children and prevent other types of diarrhea in adults and children. Patent claims stability in stomach/bile acids. L. rhamnosus GG has shown potential in treatment/prevention of atopic dermatitis.
Lactobacillus Acidophilus		GIT Mouth Vagina	Acid conditions help control yeast infections; Produces amylase enzyme (digests carbohydrates) Blend including L. Acidophilus decreased incidence of pediatric diarrhea; Significantly decreased toxic amines in blood of dialysis patients w/small intestinal bacterial overgrowth. At an adequate dose may overcome lactose intolerance issues; Supplementation to cattle reduced Escherichia coli 0157:H7 by 61%; May help reduce blood cholesterol levels
Lactobacillus Bulgaricus			Converts only lactose into lactic acid (yogurt’s tart flavor/preservative) and produces acetaldehyde (yogurt’s aroma);Helpful for lactose intolerance; With L casei, L bulgaricus, and S thermophilus reduced incidence of antibiotic- /C. Difficile– associated diarrhea
Lacticaseibacillus Casei		GIT Mouth LAP	Wide pH/temp range; complements L. Acidophilus; L. casei DN-114001, and L. casei Shirota extensively studied and widely available; regulates bowel function, helps fight GI infections;
L. plantarum strains		Saliva GIT	Ferments sugars to lactic acid; Used to reduce allergies from soy flour; Produce antimicrobial (G+ and G-) substances to aid survival in GIT; Aerotolerant species
Streptococcus thermophilus			NOT A PROBIOTIC – since it does not survive stomach acid; Note: Not all streptococci are pathogenic E.g. Used to produce swiss cheese and yogurt (as a mandatory ingredient).