[nutrition facts] Education is freedom, learning to eat well will free you from health problems!
This free ebook is based on my book published in french, in 2007. I am currently working hard to translate in English this 250+ pages book as a free ebook. Please take a moment to share this page with your friends, thank you. You can always come back to the index of this book by clicking here.
Understanding our food (nutrition facts)
This first section about nutrition facts has for mission to help you understand the basic composition of our food and the role of these primary constituents in maintaining our health. It is very useful to learn a minimum of information to guide us in the choice of our food. This will help you optimize your meal ideas, your choice or food depending on what you want to achieve (purification, regeneration, cure, etc.). Also, this is crucial in order to avoid creating any deficiency when transforming our eating habits.
For example, questions like :
- What are the roles of proteins in our body and where can we find them?
- What types of fat are bad for your health?
- What types of fat are good for your health?
- What are the best source of vitamine A, C and E?
- Where can we find the best antioxidants?
- What are the foods that release their sugars slowly?
- Is it beneficial to become vegetarian? What are the consequences?
- What is the minimum amount of proteins we should eat in a day?
- And so on…
must find answer intro your mind if you hope to make better food choices.
Every whole food, not genetically modified by the hand of man, is a unique cocktail of life filled with essential elements to the survival of our organism. To feed ourselves well, it is imperative to understand the summary role of macronutrients which are fatty acids or fats, carbohydrate or carbs and proteins. It is also important to know the sources of the most important antioxidants, capable of to rejuvenating the body.
Macronutrients are the three main constituents of our foods: fats, proteins and carbohydrates. Those are basic nutrients, necessary for our body to maintain it and provide it with energy. Here is some information that you will be useful about them.
Proteins are the building blocks of our body. They also serve as maintenance materials to clean, regenerate and construct body tissues. They are the most important macronutrient and unless we are doing a cure, we have to find them in every meal to sustain our energy, our healthy mass and our cell’s regeneration rate!
Consisting of amino acids, molecules counted at number of twenty-four, the proteins are found mostly in meat, fish, insects, nuts, legumes, whole grains and dairy products. Each kind of food providing a different amino acids profile. Only meat, fish, insects and dairy products contain what we call “whole protein” which are balanced in their amino acids profile and therefore well assimilated by our body without the need to consume another complementary food to complete them.
In rejuvenating nutrition, nuts and legumes(beans, peas, lentils, etc.) combined with whole cereals grains should be the main sources of protein. They can easily provide the recommended daily intake, and even more. For example, a meal could consist of two portions of chickpeas, containing approximately 20g of protein, combined with three portions of an entire cereal, such as buckwheat, which would provide about 15 other grams of protein. The protein intake of this meal would then be approximately 35 g and these proteins would come exclusively from plant foods. For a comparison, the daily recommended intake of protein for a 65kg man aged from 19 to 30 years old is about 56g. You understand that rejuvenating nutrition will allow you to easily exceed this amount which is, in my opinion, more a minimum than a goal to achieve. You have to be aware that some whole grains and some nuts are very low in protein, and therefore cannot be considered as an important source of this precious nutrient. We will study them in more detail in the second section of this guide.
Also, be careful not to abuse of animal protein sources. More importantly, do not use powdered proteins present in meal replacement bars and food supplements. These are not part of rejuvenating nutrition and they have proven to be harmful for the body in my experiments. If you liver is healthy, you might not feel it right away but the vast majority of these products will affect your liver in different way, none being positive.
Finally, remember that a lack of protein will force your body to tap into his own muscles to support himself, which will weaken you in the long run. Be advised that proteins are construction materials for the muscles and you will lose muscle mass if you don’t get enough protein in your diet.
Overconsumption of proteins will cause premature aging, especially if the proteins come from animal substances (eggs, dairy products and meat). Concerning significant consumption of vegetal protein sources, I did not detect any risk for health, as long as we respect our appetite and that these are provided to us by pure and fresh whole foods.
You should know that I had to eat 200g of proteins on certain days during my regeneration process. Most of the time I ate around 100g to 150g of protein a day during the first three years. More than 80% of my proteins were coming from whole cereals grains, legumes and soaked nuts. I ate meat/fish about 4 to 5 times a week. I skipped eating meat at least one day per week and never ate meat twice during the same day. I ate fish once or twice a week and the rest were meals based on turkey breast that I had raised myself. I kept this routine for about 5 years and cured my body without using more meat than that. I did not eat red meat at all during my purification process.
You will learn more about which meat to use and the recommended portion in the second section of this book.
Recommended intake of protein of rejuvenating nutrition :
- From 65g to 200g per day on regeneration days
- Around 30g per day during purification/cure days
- 0g per day during fast
Sugars or carbohydrates:
Carbohydrates are used to provide our system with energy. Our muscles but also our brain and our whole nervous system use them. It’s almost impossible to have a deficiency in carbohydrates in our menus. Therefore we should try to limit our intake of unnecessary carbohydrate sources unless we train as an athlete and burn a lot of energy.
The reason why we are never out of energy even if we don’t eat carbohydrate for a while is because our liver can use fat or protein to make energy also, in addition to the reserves it stores as glycogen in itself and muscles.
There are many forms of carbohydrate, from simple table sugar to complex carbohydrates contained in beans. Usually, simple sugars are those with a sweet taste, while the more complex ones have a rather neutral taste. For example, soft drinks have a rather sweet taste because of their richness in simple sugars which are harmful for many reasons. Potatoes, on the contrary, have a rather neutral taste because the complex sugar which they contain. Many foods contain both simple and complex sugars, like the apple.
It is important to understand that different types of carbohydrate don’t have the same speed of release in the human body, especially in our blood. The simple sugars pass more quickly in the blood and increase our blood sugar level rapidly, we must limit them. Complex carbohydrates, like those contained in whole grains or legumes, release their energy slowly; they are therefore preferable. It should be noted that our body can create simple sugars by separating more complex sugar molecules. Since complex sugars are much less damaging for our pancreas and are also much less acidifying, we will always prefer them.
The carbohydrate family also includes valuable dietary fiber. These are not totally absorbed by the body, but have very important maintenance role in the body. They slow down digestion, get rid of cholesterol excess and regulate intestinal function, among other things.
Men of the Paleolithic era consumed up to 100 g of fiber per day, while today few people reach the recommended daily intakes that range from 25 to 35 grams of fiber per day. Foods such as whole grains, legumes, nuts, seeds, as well as fruits and vegetables are very rich in fiber. Their combined consumption makes it possible to obtain gradually the amounts of fiber to which our body has been accustomed throughout its evolution, from the primate stage to its more current form. You will need to increase the amount of fiber present in your diet gradually because these may irritate an intestine that is not accustomed to it.
Finally, be aware that carbohydrates are a macronutrient superabundant in most of our menus. Many of the most popular foods contain a lot of carbohydrate and contain very little amount of whole protein: potatoes, rice, pasta, pastries, sugary drinks, etc. The more you increase the ratio protein / carbohydrate from your menus, the more your body will come closer to the spectrum of macronutrients for which it has long been exposed during its evolution. For a very long time, our ancestors ate a diet composed of large quantities of fish, fruits, insects and wild meat very rich in proteins. That’s why in general, foods high in carbohydrates and low in protein are usually to be taken with moderation if you want to rejuvenate your body.
Recommended intake of carbohydrates of rejuvenating nutrition :
- Don’t count them, just follow rejuvenating nutrition rules and you will be fine.
Fat or lipids:
Despite the old popular belief, not all fats are harmful for the body. For example, omega-3 fatty acids are essential to the functioning of the human body and especially for the brain and cardiovascular system.
First, you should know that there are many different kinds of fatty acids. In general, you should at least be able to distinguish five of them. Of those 5, two are to be considered of green color, so they are not harmful and you can eat them without problem. One of them is to be considered of yellow color, that means you should be careful about it. Finally, the last two are to be considered with a red color, meaning you should avoid them as much as you can. Here they are :
Omega-3 -> Green signal
You should have already heard of them because they are very popular these days. According to research, omega-3 is the fat used by the brain in order to create new cells throughout our life. The brain is composed of about 60% fat, therefore, the quality of the fatty acids we consume directly affects it.
Some scientists believe, moreover, that it is the diet rich in omega-3, specific to the first Paleolithic era men, which favored the increase in the volume of the human brain. Nowadays, most people have a diet which is deficient in omega-3. This situation leads to various health problems such as learning disabilities, depression, heart problems, memory problems, inflammation, etc.
You can find large quantities of this miraculous fat in wild fishes, flax seeds, hemp seeds, certain nuts and certain cold pressed extra virgin oils (see table below). Most young children do not consume enough omega-3 when developing their brains, and that’s also the case of pregnant women. A minimum intake of 300 mg per day is recommended, but you can exceed this amount without problem, as long as you take it from whole food and not in capsules!
Why avoid capsules? Know that omega-3 fat is oxidizing very quickly when exposed to the ambient air. It’s also why the fish, which is rich in this fat, cannot be kept for a long time at room temperature or even in the refrigerator. Once the omega-3 is oxidized, its beneficial action is no longer guaranteed and it can be harmful, especially for the liver, as I have found during my experimentations. I recommend you get this valuable fat directly through the fresh foods that are naturally rich in it.
Also note that the omega-3 fat coming from fish differs from the one found in vegetable substances. Personally, I noticed that “marine” omega-3 is superior to plants omega-3 to
restore health. Moreover, several studies demonstrate this fact. Remember, if you want large quantities of “marine” omega-3 in your diet, you must eat wild fish, which is sold frozen or canned most of the time. Sometimes it is sold fresh according to the periods of the year. These fish must also contain a significant amount of fat. Omega-3 fats from fish come from algae and plankton at the base of the marine ecosystem. Omega-3 fat accumulation in large species of fish comes from the fact that they eat each other and accumulate thus important quantities of this essential fat. That is why cultured fish fed on animal meal, soy or shrimp are to be avoided because this source of dietary protein does not really provide them with Omega-3s!
Omega-6 -> Yellow signal
Omega-6s, on the other hand, are less miraculous. First, they are present in very large quantities in most commercial oils like corn, soy and sunflower oil. Since these oils are used abundantly in popular modern foods like: chips, fries, crackers, margarine, pastry, etc., the amount of omega-6 fat we consume is therefore largely superior to our body needs. Second, an excess of omega-6 has several adverse effects on the body. For example, too much omega-6 consumption compared to our omega-3 intake destroys the balance between these two fat and, according to some studies, hinders the use of omega-3 fat by our body. Also, over consumption of omega-6 can increase inflammation which is correlated to many health problems.
Ideally, we should consume a maximum of about four times omega-6 versus omega-3. Paleolitc era men were eating a ratio of 1:1 or 2:1 between omega-6 and omega-3, which is considered an ideal by many specialists. Several nuts and cold pressed extra virgin oils are rich in omega-6, but few are rich in omega-3. So never be worried about missing omega-6s and always be careful to avoid foods that are very rich in it, unless they also contain a significant amount of omega-3 fats to balance things out.
Omega-9 -> Green signal
Omega-9s, like the omega-3 fats, are also of paramount importance for the maintenance of our health. These fats, found under the term monounsaturated fats on food labels, help protect our arteries and our brains from the dangers of saturated fat. They can be found in several vegetable substances including avocados, nuts, first cold pressure oils and, in small quantities, in whole grains and some fruits and vegetables. The advantage of this fat, when it comes from vegetable substances, is that it is brought to us with important amounts of vitamin E, which normally protects it and our arteries against oxidation. You should not be afraid to eat this type of fat, as long as it comes from fresh vegetable substances.
Omega-9 is found in olive oil, avocados, nuts, fatty grains like flax, hemp, sesame, chia, etc. It helps hydrate our skin and give a soft skin in regular consumption. It helps our liver to produce more bile which can be useful to cleanse some kind of toxins. You should not abuse but you can normally consume considerable amount of this fat without problem if it is coming from fresh food. Be careful, as with omega-3 these precious fatty acids can become rancid pretty easily when exposed to air and lose their rejuvenating properties.
Saturated fats -> Red signal
Saturated fats normally comes from animal products like meats, dairy products and eggs. Diets with high levels of saturated fat are normally associated with increased heart deceases, which means more cardiovascular problems. In other words, saturated fats are at high risk to damage your cardiovascular system which is the opposite of what is required to rejuvenate the body.
Some vegetal products like coconut and brazil nuts also contains high amount of saturated fats and should be used with moderation. The effect of vegetal saturated fats has proven to be less harmful than animal saturated fats in my experimentations but overall, I had to avoid coconut to cure my body and my sick liver. For these vegetal products rich in saturated fats, the freshness is of the most importance if you want to consume them without risk!
Trans fats -> Red signal
Trans fat are coming mainly as a product of commercial foods like pastries, margarine, instant noodles, etc. They are NOT found in large amount in any product made by nature. These are real arteries killer, avoid them absolutely. I will talk about them later in the third section of this book.
Here is a good way to differentiate good fats from bad fats: all saturated or trans fats are in solid form at room temperature (butter, shortening, hydrogenated oil, animal fat, coconut oil, etc.). These come predominantly from animal products (saturated fat), processed foods and pastries of all kinds (trans fat). By opposition, vegetable fats, predominantly polyunsaturated and mono-unsaturated, are in liquid form at room temperature and are much less likely to create greasy plaques in arteries, given their fluidity.
Recommended intake of fats of rejuvenating nutrition :
- Focus on foods rich in omega-9 and omega-3.
- Eat one omega-3 rich food per day (see table below).
- Avoid unnecessary consuption of omega-6 and pay attention to high source of omega-6 in your diet to limit them.
- Avoid saturated and trans fat as much as possible.
Overview of foods rich in proteins, omega-3 fat or carbohydrates
Here is a table summarizing the most high-protein foods, simple carbohydrates, complex carbohydrates and fat, so you give a general vision of the distribution of macronutrients: