Healthy eating

Spirulina: a super alkaline protein for a daily energy boost.   I love spirulina.  Okay, the taste is peculiar but I have found some good combinations to consume it.  And above all, spirulina is such an incredibly rich source of nutrients, that figuring out how to incorporate it into our diet is a huge benefit to our bodies! It is a cyanobacteria in the blue-green algae category and is a source of complete plant protein that makes up 60-70% of its weight.  Its repertoire of amino acids is certainly not the same as an animal source in terms of proportion but it is all there. It also contains many vitamins, A, E, D, K, and all the B vitamins.  It is super rich in iron, minerals and trace elements, fatty acids and chlorophyll.  It is therefore super alkaline, promoting detox.  It contains a lot of antioxidants as you can see with its dark green color and therefore helps to balance the excess of free radicals that accentuate the aging of the body and the progress of many diseases. It is an essential source of energy in daily life with only one drawback: its taste.  It is not for everyone to consume it naturally but we can find ways to get around that. Another thing to consider,  It is very cooling, due to its detoxification properties among others.  So it is easier to consume it when the temperature is above zero and even more so when it is above 20 celsius! Spirulina cream This is one of my favorite ways to consume it 1 CS of spirulina powder 2 CS of hemp protein powder 1 half CS of honey sugar free almond milk tahini or almond butter Mix everything together into a smooth cream and enjoy as an ultra healthy, super protein rich dessert.   Green Smootie with spirulina 1 organic apple 1 CS flaxseed 2 CS hemp seeds 1 CS of spirulina + chlorella almond milk Lemon Mix everything in a blender and voilà, simple and quite delicious.   You can also sweeten it with stevia to stay in keto mode during the day!   How do you like it?   Janeck Olczyk, Ostéopathe – Santé Holistique Osteopath – Holistic Health OptimumOsteo Montréal

How to optimize your ketogenic/paleo diet in 2021 Eating paleo or ketogenic and eliminating sugars and carbohydrates is not simply adding cream to your coffee and drinking directly from the highest fat coconut milk.  It’s easy to fall into a completely unbalanced ketogenic diet full of animal matter that weighs down the system, forget to eat fiber and green leaves or stuff yourself with rancid polyunsaturated fats full of Omega-6 that will boost the body’s inflammation. Here I give you my optimal version of a paleo-ketogenic anti-inflammatory diet, without lectins, which will bring you a beneficial dose of energy and focus on a daily basis, in addition to limiting the damage caused by a diet rich in carbohydrates and sugar. It is usually ideal for those  who want to get out of the « up and downs » of glycemic fluctuations and energy collapse in the afternoon after a carbohydrate-rich lunch.  My experience is that is helped me to reduce inflammation in the body and recovering more quickly and completely from a concussion, and rebalance my digestion, I offer you some inspiration to reach your goal with an optimal ketogenic/paleo diet in 2021.   The Basics – Cyclic Ketogenic Nutrition Ketones (those units of fat that the mitochondria will use in a ketogenic/paleo diet that produce anti-inflammatory compounds, as opposed to glucose), begin to be produced in the bloodstream from about the 12th hour of fast.  So, after a night’s sleep, from the 12th hour of the last meal of the night before, the body begins to regulate itself and begins to produce ketones for energy, ATP. So in a cyclic ketogenic diet, the goal is to stay in production of fat units all the rest of the day, until the evening meal, where the glycogen reserves in the muscles and liver can be renewed by the arrival of healthy carbohydrates. Of course, it’s not just about consuming fat and protein.  And it’s a mistake that many people who are enthusiastic about eating paleo are making, but fiber from plants must make up a large portion of what’s on the plate, or in the blender, to allow for optimal digestion and to nourish good bacteria. The good fats Proteins, vegetables and fats, they say.  What are the good fats to eat?  Some genetics from Nordic countries use saturated fats better than others, from Mediterranean countries who will prefer polyunsaturated fats.  Unless you do a genetic test on the subject, a combination of fats that is reasonable in saturated fat seems balanced. – Bone broths (always use pasture-raised carcasses or free-range chickens) – Organic dairy products, from grass-fed cows, or goats, (for those who do not have intolerance or chronic diseases and are already healthy enough without digestive problems). – Yogurts – Eggs – Coconut (cream, coconut butter, unsweetened milk, yogurt) – Cocoa Butter (to be added in drinks, coffee, golden mylk etc.) – Lawyer – Olive oil + olives – Omega-3 fish oils rich in DHA. As the trophic brand – Vegetable DHA oil of golden algae – TCM Oil (slightly increasing ketones in the blood when taken on an empty stomach) – Soaked nuts and seeds (only a handful a day) – Flax seed, hemp seed, chia   Proteins, I’m eating And the debate always comes back to eating meat or not?  To choose the egg or the chicken? To choose the chicken, and animal meat, it is essential to be aligned with our values of limiting animal cruelty and making consumption choices that encourage small farmers, who take care of their animals, so that they can graze as much as possible in the wild – if being in an enclosure, however large, can be called freedom.  Without pesticides, without hormones and antibiotics of course. Fix the carbon with grass fed beef? Although the subject of climate change gives us the impression that methane emissions from the largest edible mammals is a step backwards for the fate of the environment, the practice of grazing cattle rather fixes more carbon than it emits!  Isn’t that surprising?  According to recent studies done on grass-fed and grass-finished beef producers, it has been shown that throughout the production chain, more carbon is fixed by the natural renewal and replenishment of the soil, which balances methane emissions and even more. This is because the natural poop from herbivores enriches the soil with micro-bacteria that stimulate the growth of new plants and thus fix carbon.  In a natural environment, it is the predators that regulate the herd of herbivores and prevent the desertification of the soil.  In the case of a herder, it is through the rotation of pastures.  The desertification of the soil by excessive and chemical-filled agriculture can be renewed by the presence of these large nomadic herbivores, and by conscious caring of these cattle. [1] Tests have been made in East Africa in areas ravaged by desertification and the results of vegetation regrowth are impressive by these nomadic grazing methods, as it was done in ancestral times.     On the health side, of course, followers of the paleo diet of prehistoric humans will tell you that meat is necessary for human survival and fans of vegan or Buddhism will tell you that it is better not to kill animals.  From my point of view and experience, and to make a short story, the consciousness of the more evolved mammals on the food chain  experiencing « difficult » emotions at the time of going to the slaughterhouse can be crystallized and stored in the tissues, and some more sensitive people may be more affected by its digestion, especially that of red meat.  This is why in oriental traditions, for followers of spiritual disciplines, in order to lighten and open their consciousness to less physical realities, eating animals was contraindicated.   Heavier for the conscience, red meat is forbidden in Ayurveda for certain castes traditionally and meat is not part of an optimal satvique yogic diet.  But bone broth, yes, even for vegetarians.  Bone broth is so

Weston Price’s Paleo Diet for Teeth Health and Tooth Decay. I try to reverse a stubborn tooth decay. Here is my protocol based on Dr. Weston Price. Do you know the Dentist Weston Price from the beginning of last century? Well, he studied the diets of the aboriginal tribes and compared their dentition with that of the modern Westerners. In summary, he has come to certain conclusions and proposes a paleo diet to regenerate the teeth and gums. This diet contains no sugar or grain. No grain because not only are they sweet but they contain phytic acid, which combines with vitamins and minerals in the digestive tract and inhibits their absorption. Thus the diet contains little or no legume and little or no nuts, which are very rich in phytic acid and also in lectins, these substances that protect certain plants that damage the lining of the digestive tract. The diet takes emphasis over animal fats, rich in fat-soluble vitamins A, D, E and K, essential for the repair of teeth and often missing in Western diets, particularly vegetarians. Although for many, it is better to remove dairy products from the diet if they have immune reactions and digestive problems, with the exception of Ghee or clarified butter, which often contains less than 0.1% casein and lactose. Same thing for eggs. There is an iodine supplement, often deficient in western in land diet and iodine is needed to maintain Vitamin D and K into bloodstream according to Dr. Jack Kruse. This diet and lifestyle will also have the effect of optimizing the digestive tract by removing sugary products and rebalance the intestinal flora for the most part. Although Some would have to follow an anti-parasitic approach to optimize the digestive tract and teeth. Obviously, it is a question of how to incorporate this kind of food, very rich in animal products in order to make acts of conscious consumption in the respect of the life and the planet. Thus, limit red meat and encourage local, organic and grass-fed farming. Choose free range chickens and wild fish. Add environmentally friendly portions of Spirulina and Chlorella protein, as well as bone broth protein and essential amino acids to replace portions of proteins.   THE EVERYDAY DIET  Adapted Weston Price’s diet – Butter or Ghee from grass fed cows (Grass-Fed) Rich in Vitamin K2 and Vitamin A and D – Dairy products very fat. – Eggs, mainly yellow – The organs of the animals, the marrow and the liver – ½ to 1 cup of bone broth – Wild fish, low in heavy metals, to consume always with chlorella which attaches to heavy metals in the digestive tract. – Shellfish – Fermented grains in small quantities or not at all. – Few nuts, always soaked one night otherwise or none at all – All plants raw and cooked, limiting for some the family Brassicaceae and nightshades for others – No fruit preferably – No processed food – No polyunsaturated vegetable oil rich in omega-6 like canola, sunflower, palm etc. – Avoid vinegar and acid products in the mouth, especially at the beginning of the first few weeks to repair the teeth: lemon, lime, kombucha, sauerkraut, etc. – Avoid juice and alcohol.   Other suggestions for optimizing your teeth and body   supplements – 10,000 U of vitamin D3 once or twice a day – Vitamin K2, 200% daily – Calcium vegetable algae products (New chapters or VegLIfe) up to 1000mg or more per day – Magnesium (600mg Citrate or up to 1000mg of glycinate) – Seaweed supplement – Iodine often 3 to 5 drops (Except for those with an autoimmune disease that must be treated before to avoid hashimoto) – Probiotics – 20-50 billion. – Essential amino acids 5-10g per day, to optimize the supply of essential protein in the formation of bones. – 20g of Bone Broth Protein – Cod Liver Oil without toxins from Grden of Life. Rich in fat-soluble vitamin. – Fish or algae oil rich in DHA – FLaxseed oil other lifestyle support – Optimize sleep (look in my blog here on optimizing sleep) – Optimize sun’s exposure – Intermittent Fasting 16-18h – Do not eat 3 hours before sleep – Optimize your metabolism in Ketosis – Supply of pure and mineralized water adequately, 1L at least in the morning fasting – Oil Pulling 2 times a day, morning on an empty stomach and in the evening. With oil, salt and probiotics – Shorter oil pulling with essential oils (mint, tea tree) – Tooth brushing and flossing when appropriate.   And Voila, I’ll tell you if it worked for me and my tooth decay in a few weeks! But it is already less painful! And you?

A Paleo or Ketogenic diet is in vogue today, although it has been the nutrition of Paleolithic humans for millions of years, and is coming back with its incredible ability to restore the functions and health of the body, offering a great source of vitality. Taking the metabolism out of carbohydrate sugar consumption allows the body to adapt to using ketones, which are two to five times more ATP energy producing than glucose. This diet is low in sugar; in simple sugars but also sugars of carbohydrate grains and starches. A ketogenic diet will be one that turns your ability to burn fat as a main source of fuel to produce ATP in your cells so it is usually within the 50 to 80g of carbohydrates per day while a paleo diet will allow more healthy carbs in the diet.   In my practice as an osteopath, providing enough information for my clients to be able to set goals and adapt to a nutritional lifestyle that helps them to thrive and repair their body is an important piece of the puzzle. Having a diet that fit your body needs and combining this with sessions in osteopathy is a great way to find optimal well being. I give you a here only a brief summary. The great benefits of this approach are: The absence of conventional allergens – Gluten, dairy products, corn, soy An exceptionally low sugar diet, stabilizing blood glucose, so more focus and energy Maximum mineral assimilation given the absence of lectin present in grains and legumes which inhibits absorption. An exceptional density of minerals and vitamins Allows restoration of the intestinal mucosa and rebalance the intestinal gut flora High quality protein Anti-inflammatory Usually decreases symptoms of autoimmunity related diseases. Here is a summary of this approach following the functional medicine doctors in the United States that helps a large number of people now, especially those who are trying to reverse an autoimmune disease and those who are battling the various symptoms of chronic inflammation. To find out more about the subject, you can consult the websites of American Doctors Mark Hyman, Josh Ax and David Perlmutter among others. Here is a list of foods to consider in this type of diet and a brief example of a menu. PROTEIN – Animal protein: Non-industrial chicken, preferably wild fish or eco-responsably farmed, quality bone broth. In small quantities, to be ecologically realistic, red meats (and / or wild), grass fed (grassfed and grass-finished) for those who do not show symptoms of stress, anxiety, sensitivity or depression. – Eggs (for those who do not have an inflammatory reaction) – Nuts and seeds: Soaked for a few hours or overnight. A handfull a day at most – Seeds of hemp, chia and flax – Spirulina, Chlorella, E3Live and Schinoussa Chlorella Protein Powder – Protein of chicken broth (My choice is that of Ancient Nutrition) – Quality Rice Protein (but sweeter and richer in carbs) – A supplement of 8 Amino Acids can be used to maximize recovery from chronic disease and digestive tract repair or physical training workout (see my blog on this topic) THOUGHTS ON VEGETARIAN AND VEGAN DIET Being a vegetarian for ecological responsibility, spiritual reasons and for moral values ​​is a respectable ethical choice in 2019, but if it results in a deficiency in the health of the individual, this position must be readjusted. When looking at Ayurveda, the millennia-old Indian medicine of maintaining human health, animal fat intake is essential in the purest sattvic diet, often in the form of ghee, clarified butter, or fresh milk products and sometimes also bone broth. However, western modern dairy culture does not provide quality milk sources at times, and European and North American genetics do not always allow lactose digestion. In addition, the modern immune responses to casein does not allow a large portion of the population to ingest milk product. It is therefore essential to go for high quality animal fat and protein elsewhere to deeply nourish the body. These products build among others the vital essence (Ojas in Ayurveda), that is to say hormones and gametes. I believe that it is healthy for an individual who seeks to improve their health to re-evaluate how to incorporate certain animal source products in an eco-responsible manner that supports both their health and their ethical values. Here are some choices that I think would be a priority to consider in order to reintroduce them into the vegetarian type of daily diet. It is also good to consider having enough quality fat, such as avocados, coconut and olive oil and to limit yourself in nut and nut butter portions that often hide protein deficiencies. – Ghee (for most people with food intolerance, clarified butter has a very tiny amount of lactose and casein and can be very well tolerated) – DHA supplement of quality fish oil (Trophic Brand) (Essential for the brain, DHA can be difficult to find for vegetarian and Omega plants badly converted, better to consider a supplement) – Fresh chicken bone broth (½ to 1C per day) – Chicken bone broth protein (Ancient Nutrition) – Essential Amino Acids (you can use this link )https://soundview.tapptrk.com/9W598/3QQG7/?uid=11&source_id=PALEOBLOG PLANTS Various vegetables and all kinds. Root vegetables such as carrots and beetroot, mainly raw, to keep the blood glucose levels low. If the digestive tract requires repair, it is better then to have cooked vegetables vapors to facilitate their assimilation. The least sweet fruits. Avoid dried fruits and the sweetest fruits such as bananas, highly glycemic. Keeping low glycemic berries in moderation. Sprouts of all kinds: sunflower, broccoli, alfalfa, radish etc. The sprouts have excellent vitality and are packed with essential vitamins and minerals. Wild edible plants FAT Fat is an important food source of energy to build a healthy hormonal system and to bring a quantity of collagen and cholesterol used to the optimal maintenance of a neurological and global health. Bad propaganda was made for fat, and research is now showing its

Farmed salmon, the most toxic food on the planet As I was preparing to cook a delicious salmon raised without antibiotics, reflecting the good intentions of its farmers, I came across an online documentary about the dark side of aquaculture. I’m reporting it to you here because it is true that it is easy to want to buy a farmed fish, given its abundance in store and its relatively cheap price. The fish is naturally healthy, rich in Omega 3 and DHA. This documentary will unfortunately convince you otherwise. It is not so much the fact that there are antibiotics or not, or even industrial quantities of pesticides that make it so harmful, but rather an accumulation of a highly toxic products from the fishes own food. What the journalist discovers is that there are much more toxins in farmed fish than any other food source, including beef, eggs and traditional farm chicken. The most devastating of these toxins lies in the dry food fed to the raised fishes. 70% of the salmon eaten on the planet come from Norway. They are fed with a dry porridge of fish from the Baltic Sea, one of the most polluted in the world, landlocked by industrial countries that dump their waste, including Russia, Poland and Germany and whose waters are only renewed every thirty years. These fish are transformed into protein powder and oil to which is added a neurotoxic substance produced by Mosanto to prevent rancidity. The report reveals disturbing facts about a scientist studying this substance and the effects on humans as well as the fisheries minister in Norway. In short, a lot in the same plate.  Even the best osteopathic manual therapy won’t take heavy metals out of your brain!   Here is the documentary that will change your menu forever. https://www.youtube.com/watch?v=RYYf8cLUV5E&t=2351s

An exciting discovery comes to be published on nitrates, contained mainly in the waters, beets and green leafy vegetables. Based on studies in relation to the inhabitants of the Tibet plateau, high to more than 3500m of altitude or oxygen is decreased by 45%, which have  blood concentration of nitrate from 9 to 10 times higher, this discovery brings back the vegetable juice at the forefront of health once again. It has been demonstrated that the nitrates relax the smooth muscles of blood walls and thus help the body to adapt to the media where oxygen is scarce. Also, the consumption of beet juice daily participates in a drop of the blood pressure, thus benefiting the people suffering from hypertension. Studies have also demonstrated that the increase of nitrates via the daily consumption of green vegetable juice and of beet juice help athletes by increasing their capacity to use oxygen and help their performance and their recovery. Here are other benefits of the beet juice. – Aid to the detoxification of the liver, via its compounds of methionine and glycine betaine. – Boost eNox production to open up arteries and help the blood to circulate! A good preparation for a physical activity! – Protects the skin from free radicals by its antioxidants – Aid for the production of sex hormones thanks to its large concentration of boron – The beet is associated with the reduction of markers of inflammation as well as to the prevention of various cancer Do you juice your beets?   For one of the best beet juice powders, I use Alovitox’s Organic.  It’s a pinkish-red colour with a touch of super vibrant purple!  I love it!