#i eat quite a bit of iron-enriched cereal

[watermelinoe]

also women need iron

[edgystuff]

The Old World Diet

Want to stop your constant fatigue, brain fog, feeling of being bloated? Want to start waking up early, jumping out of bed? Want to have more energy than you remember ever having? This diet can do that for you.

Growing up in France, food on the table used to always come well prepared - peeled, cooked until very soft, prepared at home. Many dishes were following traditional recipes that had been perfected over centuries. Since globalization had not quite happened yet, fruits and veggies were locally grown and only appeared when in season - and even then I wasn’t that big on them, I was nuts about nuts. Grass-fed red meat was consumed no more than once a week, and chicken was a delicacy, reserved for special occasions, freshly killed from the local farm. A pet peeve I developed was snack packages being left open - see, they would go stale within a couple days. No human ate corn really, it was known to be animals food. I can’t remember any exposure to soy, except in my teenage years when I started enjoying Asian food. And above all fresh baguette, pasta and other white wheat derivatives were the basis of our energy.

Since I was quite the rebel and had a tendency to question absolutely everything, especially when it came from my parents, I was very suspicious of the French countryside food traditions. For me a lot of that food selection and meticulous preparing was akin to old wives’ tales. Moving to the US in 2003, then in my early twenties, was a pivotal moment for my diet. I started following all these pseudo-health advices, eating a lot more varied fruits, vegetables and legumes. For the first time they came to me with skin on, partly cooked, sometimes raw, because see otherwise “you lose all the vitamins.” Any fruit could be obtained all year round, though it seemed quite tasteless. Meats were on the menu every day, especially chicken which was the cheap every day option.

Fast forward about 15 years and I had developed many debilitating health issues: massive fatigue and brain fog, blank memory, blurry vision, constant constipation. My brain felt just like a piece of plastic. I would find myself just sitting in my car in a daze. I would sometimes go a full week without going number two (it’s quite a terrible feeling). Most of the time I couldn’t gather any energy to exercise, feeling just knocked out. This made me doubt everything, even my mind - maybe I was just utterly depressed and it created all my health issues? But I realized over time that certain food didn’t make me feel good, although it was so hard to pinpoint which ones. I was supposed to be eating healthy food, following the nutrition advices of many well crafted science-backed blog posts. I had tried gluten free and other arbitrary subtraction diets for months at a time but nothing seemed to feel good past the first couple weeks of positive placebo effect.

Then one day I decided to try something: to forget about what is said to be healthy, and instead to go back to my childhood diet. Exit many fruits and all the obscure grains, legumes and veggies I never heard of before age 20. Shoot for high quality meats, and less often. Satisfy that craving for bread and pastries. Well almost immediately I regained energy. Within a few weeks I was feeling my normal self again, with most symptoms gone. Within a few months, my sharpness and energy reached unprecedented levels - my brain was like overclocked, I could visualize decades-gone events sharply by memory, and my high levels of energy felt almost scary.

This was not the happy ending quite yet. Since I did not really understand what was truly bad for me yet, I then went through many relapses for another 2-3 years. Often times I was pressured by others to eat “healthy”, or I would convince myself that maybe I wasn’t sensitive to some food anymore. Maybe I was just dealing with a lot of stress of early parenthood and could not quite make the food choices I wanted. But finally it came together in 2019 when I put together my experiences with the teachings from the Plan Paradox book. Although the book has its flaws and shoots in too many directions, the main teaching is that plants don’t just give food away to us for free - they absolutely defend themselves with the largest chemical arsenal known to mankind! It makes so much sense, and is why animals need to have a very specialized diet to be able to handle a narrow set of food - and why it can take them hours or days to properly digest things. But somehow humans are now believing that they can eat anything, any time, and keep on with our crazy active lifestyles. Coming up with my new diet, I thought a good description would be “Old World Diet” for bringing me back to what Europeans refined over centuries.

Whole grain food, or how to kill you GI

Principles and rules

What are some principles of a good diet?

Your body and mind should feel good at most times. You should start feeling better right away, there is no “die off” period during which “some dying bugs release chemicals” (the die off period is the most common excuse for bad diets).

Your weight should stay same or reduce, even though you are eating until full satisfaction.

Your GI should not hurt, feel bloated or constipated in any way. Regular daily bowel movements, typically in the morning.

The ideas of the diet can fit in a blog post, not a 700 page book.

Here are the main rules of the diet:

Stick to refined foods as much as possible. Refined doesn’t mean that you should go for chemicals - it means that the food was prepared in the “most evolved way” to make it the easiest to digest - shelled, peeled, deseeded, cooked until soft, etc.

Stay away from anything too sweet, especially fructose, which tricks your body into eating a lot of it. Many fruits are evolved to make you fat.

Stay away from anything known to be poisonous, or which may not be ripe for consumption. This seems obvious, but apparently not, look at all the potatoes.

What (bad stuff) you don’t eat is more important than what (good stuff) you eat. Stop harming yourself.

Supplements and vitamins are great. They are the way to bring back what was lost in processing - without the poisons.

You eat what the things you eat, ate.

The food list

With this in mind, the Old World Diet:

Main grains like wheat and rice are fine, but only in most refined form like white flour and white rice. Baguettes and other breading, white pasta is all good. Prefer bakery items that have risen by yeast (break up gluten) and are vitamin enriched. But stay away from whole grains! This includes most of corn based products, like corn flakes and most breakfast cereals. Also no to oats and other whole cereals found in most energy bars.

No legumes: anything soybean / soy based is off. Same for most bean and pea families. They are some surprise entries in this category, like peanuts and cashews (not nuts) which must be avoided.

Real nuts (shelled and peeled) are your friend. Best are pistachios, hazelnuts, and pecans. Almonds are fine but prefer peeled or as a flour.

Reduce meat consumption and shoot for highest quality like grass-fed beef and pasture raised chicken.

Fish and seafood should be your main protein, as long as wild caught to avoid corn feeding.

Milk should be A2 casein (coming from southern european cows). There are brands that promote A2 (like the A2 brand). But really, truly, just stay away from milk altogether if you can. It’s got enough calcium to build a cow, along with an overdose of vitamin D that increases its absorption. Hypercalcemia is a very debilitating condition. On the other hand, butter has little casein so is fine, but prefer yellow-colored European style butter.

Limit fruit consumption to only local, organic and very ripe fruit. Rule of thumb: it should smell very good. Still many fruit have high doses of fructose and are the surest way to become fat. Avocados are fruit, and although they don’t have the usual sugar, they personally make me feel really bad.

No nightshades! Potatoes, tomatoes, eggplant are off the menu. Maybe once in a while if peeled, deseeded, ripe and well cooked. Tomato paste may be ok.

Having a bit of regular sugar or maple syrup is fine, since they both have 50% or less fructose ratio. In general just avoid sugar and ban any fructose rich food (like honey).

For alcohol, the best is some clean white wine with lower sugars, like Sauvignon Blanc. Some red wine feels ok too, but it varies quite a bit based on skin content and amount of aging. Many beers seem to too much of the original lectins (the bad proteins attacking your gut) and are not aged long enough, so in doubt go for very clear Belgium-style ones. Overall the harder alcohols like whisky seem to be much easier to digest.

Overall it is close to the Plant Paradox diet, but with notable differences:

White wheat flour (with gluten) and white rice are fine really. Enjoy these delicious breads and pasta. That’s where you can draw most of your energy, and digesting them seem really easy once all of the gut-attacking substances are removed. Take the ones enriched with iron / thiamine / etc.

Avocados are not fine. Overall double check that the food is not banned in the FODMAP list.

White wine or champagne seems to go better than red wine, even with the need for sulfites.

A2 milk, so easy to digest. But really just ditch the milk.

Great: traditional white bread, enriched with vitamins

Easy dinner: sardines on a brioche bun, with white wine

Trusting our history rather than pseudo-science

Fairly simple diet isn’t it? Personally I have been feeling amazing and lost quite a bit of weight after just a few weeks on it. GI is working like clockwork. This diet just brings you back to the most evolved food humanity was using before the health craze shifted us off track. What we are seeing really with all these bad “healthy” diets, is that modern science and medicine have become self-fulfilling. They are somehow telling us what healthy foods are (which they are not, besides for animals with specialized digestion that have plenty of time to digest them), which in turn make us sick in ways that are impossible for your body to fix (mostly auto-immune diseases, so your body IS the attacker) and finally we are given medications to fix ourselves (but they are just about reducing the inflammation and pain really). It’s time to stop this vicious pseudo-scientific cycle. Think about it - humanity mostly evolved by preparing their food better than animals, starting with the discovery of fire for cooking, which gave them their huge advantage over animals. It is time to enjoy the benefits of humanity’s experience and live a pain-free, energy-filled life.

[healingmindandbodyintegration]

Vitamin Profile: Vitamin B2

Vitamin B2, commonly known as Riboflavin, is an important B vitamin to get, whether through a nutritional supplement or diet.

Many people don’t realize that B2 can provide effective relief from headaches, as well as other conditions, which we will cover below.

What Is Vitamin B2?

Vitamin B2 is one of the primary players in how our bodies break down food such as proteins and fats and also converting carbohydrates.

In other words, it helps us to absorb nutrients and maintains the body’s energy supply.

B2 is a vitamin that is necessary for normal cell growth and function, as a result.

Benefits Of Vitamin B2

There are a surprising number of benefits of vitamin B2, and the good news is that because it’s water soluble, most people are able to pass any excess through their urine.

If you’ve ever noticed a bright-yellow colour in your urine after taking a multivitamin, excess B2 being flushed out of your system may have been the cause.

To help you understand the benefits of increasing your B2 intake, we’ve assembled a list of the most common complaints that it can help improve.

Before we go any further, though, remember that the information included in this article is presented for informational purposes only, and should not be misconstrued as medical advice. It’s always a good idea to speak to a qualified healthcare practitioner, like the Mindful Healing Clinic, before beginning any new supplement regime.

1. May Help Relieve Migraine Headaches

Before all you migraine sufferers get too excited: you can’t just pop a B2 tablet and instantly feel better.

However, high doses of vitamin B2 have been linked with a decrease in migraines, according to this 2004 study by Boehnke et. al.

The study found that vitamin B2 supplementation did nothing to change the intensity and length of migraine headaches, but it was able to cut their frequency in half.

2. May Help With Cataracts

To reduce your risk of cataracts, the best way to ingest additional B2 is through diet, but supplements will also help.

There has been quite a bit of research correlating both sides of the equation: people who have B2 rich diets seem to have a smaller percentage of degenerative eye diseases; people who have a deficiency of B2 apparently show increased risk of eye problems.

Further evidence of the positive effects of B2 on eye health can be presented through the very treatment of developed disorders: one treatment for cataracts involves using eye drops infused with vitamin B2 while undergoing light therapy.

3. May Help With Carpal Tunnel Syndrome

Carpal Tunnel syndrome is a common complaint – enough that there was even a study done in order to determine if B vitamins could help during treatment.

Truthfully, it is vitamin B6 that seems to be the most helpful, however, our friend B2 helps to supercharge that B6 effectiveness.

As it turns out, B6 has two different forms, of which pyridoxal 5’-phosphate is the most active; adding B2 to the mix helps B6 convert itself into that amplified form.

Your naturopath should be able to recommend the best dose to you, but keep in mind that it may take up to three months to truly see a noticeable difference.

Other benefits

Other than its main purposes, as discussed above, there are many sideline benefits to maintaining healthy levels of B2:

• Absorbing and activating iron, folic acid, and vitamins B1, B3 and B6 • Converting tryptophan into niacin • Fetal development • Hormone production by the adrenal glands • Maintaining the eyes, nerves, muscles, and skin healthy • Maintaining a healthy liver • Maintaining the mucous membranes in the digestive system

Dietary Sources Of Vitamin B2

There is a long list of sources for vitamin B2, and the best way is to get it through healthy organic food, rather than through supplements.

Just remember that being water soluble, boiling any of these foods can cause a great deal of B2 loss, so you’re best to steam instead, or eat them raw when you can.

• Asparagus, artichokes, avocados, mushrooms, pumpkins, sweet potatoes, spinach, dandelion greens, watercress • Cayenne, parsley, sage • Cruciferous vegetables, such as broccoli, or Brussels sprouts • Currants, fortified cereals • Eggs, cheese and other dairy products • Fish, meat, turkey, chicken, beef, kidneys, liver, mollusks and other seafood • Kelp or seaweed, molasses, almonds • Lima beans, navy beans, and peas • Whole-grain breads, enriched breads, and wheat bran

Symptoms Of Vitamin B2 Deficiency

Your doctor will often suspect B2 deficiency simply by looking at you, but it’s best to get blood work done to confirm.

Some of the things your doctor might ask you about include:

• Anemia • Changes in mood, such as an increase in anxiety or signs of depression • Fatigue • Inflamed mouth or tongue • Mouth or lip sores or cracks • Nerve damage • Sluggish metabolism • Skin inflammation or disorders • Sore throat • Swelling of the mucus membranes

Call The Mindful Healing Clinic

Whenever you consider taking vitamin supplements, it’s always a good idea to visit a naturopathic doctor to review your levels.

If you feel like you could use relief from any of the above complaints, call us now to book your assessment.

My name is Dr. Maria Cavallazzi, and I’m well known in Streetsville for my naturopathic treatment solutions for a wide variety of ailments, including vitamin deficiency.

If you have questions, or if you’re not sure naturopathy is right for you, I offer a FREE introductory 15-minute session. During that session, you’ll have a chance to ask any questions you have, explain your health concerns, and from there we can talk about some treatment options.

The post Vitamin Profile: Vitamin B2 appeared first on Mindful Healing.

[omgdowhat-blog]

Study Paid for by Grain Industry Says White Bread Not so Bad

New Post has been published on http://www.dowhat.xyz/study-paid-for-by-grain-industry-says-white-bread-not-so-bad/

Study Paid for by Grain Industry Says White Bread Not so Bad

To grain or not to grain, that is the question.

Or… if you’re trying to cut back on gluten, the question might be about wheat instead.

Either way, grains have taken a hit in recent years with the popularity of several antigluten and antigrain diets on the rise.

The food industry and many nutritionists, though, are doing their best to keep the reputation of grains — especially whole grains — from going stale.

A new study sponsored by the food industry even suggests that refined grain foods like breads, rolls, and cereals aren’t so bad after all.

Eating enough whole grains

The amount of grains that Americans eat didn’t change much between 2004 and 2014, according to the United States Department of Agriculture.

On average, Americans consumed slightly more than 6 ounce equivalents of grains per day — the amount recommended by the Dietary Guidelines for Americans 2015-2020.

Ounce equivalents are a way to compare different foods. For example, 1 ounce equivalent of grains is found in one packet of instant oatmeal or 3 cups of popped popcorn.

These dietary guidelines are based on a 2,000 calorie diet. People who eat less overall would need fewer grains.

In 2014, Americans also ate 0.9 ounce equivalents of whole grains, a 50 percent increase since 2004.

“As somebody who goes out and promotes whole grains all the time, there’s been some progress,” said Joanne Slavin, PhD, RD, a professor in the Department of Food Science and Nutrition at the University of Minnesota.

But this still falls short of the government’s dietary guidelines, which recommend that people get half their grains from whole grains.

That means the bulk of grains that Americans eat are “refined” — found in foods like breads, pizza dough, cookies, crackers, and doughnuts.

Enriched grain foods provide nutrients

Although many nutritionists may wring their hands at the stubborn American love of refined grain foods, a new study tries to paint a rosier picture.

The study, published last month in the journal Nutrients, found that breads, rolls, tortillas, and ready-to-eat cereals are “meaningful contributors” of nutrients such as thiamin, folate, iron, zinc, and niacin.

The authors also point out that these foods — unlike other grain foods like baked goods — are also low in added sugars and fats.

The study is funded by the Grain Foods Foundation, an industry group. Both authors of the study work for consulting firms that provide services to food and beverage companies, including helping the companies communicate the benefits of their products.

While it’s true that many refined grain foods provide these nutrients, they are not the only sources.

For example, zinc is found in oysters, beef, baked beans, yogurt, and chickpeas. Iron is in white beans, lentils, spinach, dark chocolate, and tofu.

However, the typical American diet — heavy on breads, snack foods, pizza, and fast foods — may not contain a wide enough variety of these kinds of foods.

Which is why many refined grain foods are enriched with vitamins and minerals — basically meeting Americans where their diets are at.

“Most people don’t know a lot about nutrition, and if they’re on a really poor-quality diet, they may not get enough of these nutrients,” said Slavin. “So we’ve pretty much decided that we’re going to add nutrients back to refined grains because most people eat those foods on any given day.”

Whole grains vs. refined grains

Although you might get a boost of vitamins and minerals from your morning bowl of enriched cereal, you are missing out on the many benefits of whole grains.

To understand why, think about how white flour — one of the most common refined grains — is made.

“Once they’ve removed all the good stuff, they grind the rest into a powder, bleach it, put some synthetic — fake — inorganic vitamins back into it and sell it to you as enriched,” said Dr. David Friedman, author of “Food Sanity: How to Eat in a World of Fads and Fiction.”

Refined is not necessarily the same as “processed.” Wheat is processed into whole wheat flour and oats into rolled oats, but the final products still contain all of the grain’s original nutrients.

White flour is used to make many of the foods that Americans love.

“What do people eat?” said Slavin. “They eat desserts — pies and muffins, and things that are easier made with white flour.”

These foods taste good, but lack the dietary fiber found in whole grain foods.

According to the Mayo Clinic, dietary fiber improves the health of your bowels, lowers “bad” cholesterol levels, helps control your blood sugar levels, and can help you achieve a healthy weight.

A 2016 study by The Harvard T.H. Chan School of Public Health also found that people who ate about four servings of whole grains per day — compared with those who ate few or no whole grains — were 22 percent less likely to die early.

They also had a 23 percent lower risk of cardiovascular disease, and a 20 percent lower risk of cancer.

That’s why when it comes to whole grains vs. refined grains, Slavin offers a simple message — “a better choice is a whole-grain choice.”

It can take a while to adjust to the heartier taste of whole-grain breads and pizza crust, but “once you learn to like whole-grain products, it actually tastes fine,” said Slavin.

There are also other whole-grain options, such as brown rice, quinoa, and oats. And less-common ones like sorghum, triticale, and teff.

Going against the grain

In recent years, grains have gained quite a bit of bad press, with the popularity of books such as “The Paleo Diet,” “Wheat Belly,” and “Grain Brain.”

This has some concerned.

“I find it disheartening how nutritionists, health experts, and authors tell people to completely eliminate whole grains from their diet,” said Friedman. “The latest paleo diet fad has created this unnecessary fear of grains and gluten.”

There are some people who need to avoid gluten, which is found in grains like wheat.

According to the advocacy group Beyond Celiac, an estimated 3 million Americans have celiac disease, and 18 million more are sensitive to gluten. Eating breads, rolls, and cookies that contain gluten will make them sick.

But Friedman says many people may be avoiding grains because of an unfounded fear of gluten.

“For all the rest of you — 90 percent of those reading this — completely boycotting gluten is absolutely not necessary, and doing so is a detriment to your good health,” said Friedman.

Slavin is not comfortable labeling grains as “good” or “bad.”

“They fit into diets in different ways,” she said.

For people trying to lose weight, eating too many grains — especially refined grains — can be a problem because of the extra calories.

But for people who are growing or are active, grains can provide a reliable source of energy.

Still, there’s even wiggle room in the diet when it comes to that.

“Let’s look at athletes — people who need a ton of calories,” said Slavin. “They can adapt and use fats as calories, too. So people are pretty adaptable for energy sources.”