Top of the best cheeses for health (fat, lactose free and low salt)

16 Dec 2020 one how blooness

Good morning to you all! The purpose of this summary post is to draw up a list of the best cheeses to consume, should you have chosen to include them in your diet.

Certainly, cheese is a food that is causing controversy over its health relevance.

Often demonized because it is considered too fatty, especially too rich in saturated fats, too salty, too caloric, or poorly digested because of the lactose it contains, cheese is nevertheless increasingly coming back to the forefront for its interesting nutritional properties, provided you learn how to eat it.

If one wants to make the cheese lawyer, here are the arguments that could be made in its favour:

First of all, it is fat and protein, and carbohydrate-free, therefore totally compatible with a "diet" diet oriented health and sport. Indeed, low-carb diets low in carbohydrates and sugars are back in the spotlight, and the Blooness guide does not fail to echo this.

It does contain saturated fats, but according to some doctors and dieticians, if consumed at the beginning of the day, and not before bedtime, these saturated fats could be beneficial for health and dietary balance. In any case, this is the trail that has been dug for a long time by practitioners of chrononutrition, a type of diet that puts the biological clock back at the centre of the diet, and to which we will come back on Blooness.

It is an ancestral food that is consumed in certain blue zones without any particular health problems.

Finally, there is a plethora of cheeses with little or no lactose, and the salt content tends to be lowered by cheese producers, who even market low-sodium versions.

Just avoid or moderate fresh cheeses, which still contain too much lactose, which in addition to being considered by emerging nutritionists as a relatively bad type of carbohydrate, is not suitable for lactose allergies.

First of all, here is a list of the fattest cheeses. These are the cheeses that should ideally be favoured in low-carb food, and must be eaten in the morning when you get up.

In this list, cheeses that are too high in sodium have been italicized. People at risk should therefore avoid some of these overly salty cheeses.

Top of the fattest cheeses:

Brillat-Savarin PGI

Per 100 grams:

  • energy: 390 kcalories
  • proteins: 10 g
  • carbohydrates: 2 g
  • lipids: 38 g
  • sodium: 435 mg

Saint-Albray

Per 100 grams:

  • energy: 365 kcalories
  • proteins: 17 g
  • carbohydrates: 0 g
  • lipids: 33 g
  • sodium: 520 mg

County

Per 100 grams:

  • energy: 417 kcalories
  • protein: 28.1 g
  • carbohydrates: 0 g
  • lipids: 34 g
  • sodium: 567 mg

Cheddar

Per 100 grams:

  • energy: 403 kcalories
  • protein: 25.5 g
  • carbohydrates: 0.5 g
  • lipids: 33.4 g
  • sodium: 670 mg

Tome, paving stone or brick of the Cazelles Gabriel Coulet

Per 100 grams:

  • energy: 384 kcalories
  • proteins: 21 g
  • carbohydrates: 3 g
  • lipids: 32 g
  • sodium: 720 mg

PDO Abondance (Savoy Cheeses)

Per 100 grams:

  • energy: 401 kcalories
  • proteins: 25 g
  • carbohydrates: 1 g
  • lipids: 33 g
  • sodium: 787 mg

Gorgonzola

Per 100 grams:

  • energy: 360 kcalories
  • protein: 19.4 g
  • carbohydrates: 0.1 g
  • lipids: 31.2 g
  • sodium: 1450 mg

Parmesan

Per 100 grams:

  • energy: 441 kcalories
  • protein: 39.4 g
  • carbohydrates: 1.87 g
  • lipids: 30.9 g
  • sodium: 1090 mg

Saint Paulin

Per 100 grams:

  • energy: 370 kcalories
  • protein: 23.5 g
  • carbohydrates: 0.9 g
  • lipids: 30.4 g
  • sodium: 722 mg - available in a low-sodium version.

Beaufort

Per 100 grams:

  • energy: 393 kcalories
  • protein: 26.6 g
  • carbohydrates: 3.71 g
  • lipids: 30.3 g
  • sodium: 506 mg

Cantal

Per 100 grams:

  • energy: 371 kcalories
  • protein: 24.7 g
  • carbohydrates: 0.2 g
  • lipids: 30.3 g
  • sodium: 875 mg

Bishop's Bridge AOP

Per 100 grams:

  • energy: 298 kcalories
  • proteins: 22 g
  • carbohydrates: 0 g
  • lipids: 23 g
  • sodium: 701 mg

Picodon

Per 100 grams:

  • energy: 365 kcalories
  • protein: 20.9 g
  • carbohydrates: 1.33 g
  • lipids: 30.3 g
  • sodium: 560 mg

Pyrenean cheese with cow's milk

Per 100 grams:

  • energy: 376 kcalories
  • protein: 22.4 g
  • carbohydrates: 4.38 g
  • lipids: 30.1 g
  • sodium: 779 mg

Tomme de Savoie

Per 100 grams:

  • energy: 361 kcalories
  • protein: 22.6 g
  • carbohydrates: 0.234 g
  • lipids: 30.1 g
  • sodium: 807 mg

Goat dung or raw milk

Per 100 grams:

  • energy: 384 kcalories
  • protein: 23.2 g
  • carbohydrates: 0 g
  • lipids: 32.6 g
  • sodium: 405 mg

Caprice of the Gods

Per 100 grams:

  • energy: 330 kcalories
  • proteins: 15 g
  • carbohydrates: 0.8 g
  • lipids: 30 g
  • sodium: 1400 mg

Gouda

Per 100 grams:

  • energy: 363 kcalories
  • proteins: 24 g
  • carbohydrates: 0 g
  • Fat: 29.9 g
  • sodium: 747 mg

Blue with cow's milk

Per 100 grams:

  • energy: 344 kcalories
  • protein: 18.6 g
  • carbohydrates: 0.9 g
  • Fat: 29.4 g
  • sodium: 1260 mg

Bleu de Bresse

Per 100 grams:

  • energy: 348 kcalories
  • protein: 17.9 g
  • carbohydrates: 3 g
  • Fat: 29.3 g
  • sodium: 551 mg

Ambert shape

Per 100 grams:

  • energy: 353 kcalories
  • protein: 19.8 g
  • carbohydrates: 4.14 g
  • lipids: 28.5 g
  • sodium: 921 mg

Auvergne Blue

Per 100 grams:

  • energy: 353 kcalories
  • protein: 19.7 g
  • carbohydrates: 1.4 g
  • Fat: 28.4 g
  • sodium: 1230 mg

Emmental cheese

Per 100 grams:

  • energy: 367 kcalories
  • protein: 28.2 g
  • carbohydrates: 0 g
  • lipids: 28.3 g
  • sodium: 277 mg

Sainte-Maure

Per 100 grams:

  • energy: 344 kcalories
  • protein: 21.8 g
  • carbohydrates: 1.15 g
  • Fat: 28.2 g
  • sodium: 1040 mg

Brie

Per 100 grams:

  • energy: 337 kcalories
  • protein: 19.6 g
  • carbohydrates: 2.2 g
  • Fat: 27.9 g
  • sodium: 645 mg

PĂ©lardon

Per 100 grams:

  • energy: 352 kcalories
  • protein: 23.8 g
  • carbohydrates: 0.85 g
  • lipids: 27.8 g
  • sodium: 572 mg

Reblochon

Per 100 grams:

  • energy: 330 kcalories
  • protein: 20.8 g
  • carbohydrates: 0.094 g
  • lipids: 27.6 g
  • sodium: 477 mg

Rouy

Per 100 grams:

  • energy: 335 kcalories
  • protein: 22.5 g
  • carbohydrates: 1 g
  • lipids: 27 g
  • sodium: 484 mg

Chavignol dung

Per 100 grams:

  • energy: 329 kcalories
  • protein: 19.7 g
  • carbohydrates: 1.25 g
  • lipids: 26.9 g
  • sodium: 679 mg

Morbier

Per 100g:

  • energy: 347 kcalories
  • protein: 23.6 g
  • carbohydrates: 3.14 g
  • lipids: 26.9 g
  • sodium: 990 mg

Saint-Nectaire

Per 100g:

  • energy: 339 kcalories
  • protein: 24.4 g
  • carbohydrates: 0.228 g
  • lipids: 26.9 g
  • sodium: 328 mg

Pouligny Saint-Pierre

Per 100g:

  • energy: 328 kcalories
  • protein: 20.2 g
  • carbohydrates: 0.45 g
  • lipids: 26.8 g
  • sodium: 377 mg

Maroilles

Per 100g:

  • energy: 348 kcalories
  • protein: 28.2 g
  • carbohydrates: 0 g
  • lipids: 26.4 g
  • sodium: 933 mg

Halloumi

Per 100g:

  • energy: 333 kcalories
  • protein: 22.07 g
  • carbohydrates: 1.47 g
  • lipids: 26.4 g
  • sodium: 1250 mg

Mimolette

Per 100g:

  • energy: 329 kcalories
  • protein: 24.9 g
  • carbohydrates: 0 g
  • Fat: 25.7 g
  • sodium: 1110 mg

Tomme

Per 100g:

  • energy: 343 kcalories
  • protein: 28.6 g
  • carbohydrates: 0 g
  • Fat: 25.6 g
  • sodium: 697 mg

Saint-Marcellin

Per 100g:

  • energy: 283 kcalories
  • protein: 12.7 g
  • carbohydrates: 1.01 g
  • Fat: 25.4 g
  • sodium: 1520 mg

Pavé d'Auge

Per 100g:

  • energy: 304 kcalories
  • proteins: 22 g
  • carbohydrates: 0 g
  • lipids: 24 g
  • sodium: 1600 mg

Coulommiers

Per 100g:

  • energy: 292 kcalories
  • protein: 19.4 g
  • carbohydrates: 0 g
  • lipids: 24 g
  • sodium: 506 mg

Vacherin Mont d'Or

Per 100g:

  • energy: 288 kcalories
  • protein: 17.6 g
  • carbohydrates: 0.671 g
  • lipids: 24 g
  • sodium: 450 mg

Chevrot

Per 100g:

  • energy: 288 kcalories
  • protein: 18.5 g
  • carbohydrates: 1.25 g
  • lipids: 22.8 g
  • sodium: 449 mg

Neufchâtel

Per 100g:

  • energy: 255 kcalories
  • protein: 9.15 g
  • carbohydrates: 3.49 g
  • lipids: 22.8 g
  • sodium: 334 mg

Valençay

Per 100g:

  • energy: 282 kcalories
  • protein: 17.5 g
  • carbohydrates: 2.05 g
  • Fat: 22.2 g
  • sodium: 824 mg

Chaource

Per 100g:

  • energy: 272 kcalories
  • protein: 17.4 g
  • carbohydrates: 1.35 g
  • lipids: 22 g
  • sodium: 792 mg

Camembert with raw milk

Per 100g:

  • energy: 267 kcalories
  • protein: 20.4 g
  • carbohydrates: 1.22 g
  • lipids: 20.2 g
  • sodium: 670 mg

Top of the least salty cheeses

As areminder, the recommended dietary intake of sodium is 400 to 800 mg / day, and this can go up to at least 1200 mg / day for athletes, and perhaps more for those who practice the ketogenic diet. Ideally, there should be no overdosage or deficiency, otherwise there is a risk to health.

This raises the question of cheeses that are more or less rich in salt (which contains 40% sodium as a reminder).

Photo

It is therefore sufficient to consult the above list of the fattiest cheeses, and to lift the fangs on cheeses whose sodium content per 100g of cheese can quickly exceed the recommended intake, which can quickly be achieved if one chooses to eat cheese in the morning as a main food.

Therefore, if one suffers from certain illnesses where salt could be harmful(hypertension in particular), one should ideally avoid Parmesan, Gorgonzola, Caprice des Dieux, Saint-Marcellin, etc... and possibly find their low-sodium version (this exists for certain cheeses such as Saint Paulin).

The cheeses listed below will be low in sodium, and therefore more suitable for people who need to reduce their salt intake. This list is taken from our top fat cheeses, from which we have removed those with too much sodium.

  • Low-sodium Saint Paulin
  • Emmental cheese
  • Reblochon
  • Rouy
  • Saint-Nectaire
  • Pouligny Saint-Pierre
  • Vacherin Mont d'Or
  • Neufchâtel
  • Brillat-Savarin PGI
  • Etc...

Top lactose-free cheeses

Now that we've seen which cheeses are the highest in fat and the lowest in salt and sodium, let's take a look at which ones contain the least lactose.

Cheeses very low in lactose (traces)

In general, the older a cheese gets, the more the lactose content decreases because it is transformed into lactic acid by the bacteria present in the cheese. In case of low or moderate lactose intolerance, it is best to choose these matured cheeses:

  • Saint-Albray
  • Cheddar cheese
  • Blue
  • Parmesan cheese
  • Gruyère
  • Maroilles
  • Mimolette
  • Edam
  • Emmental cheese
  • Gouda
  • the Mimolette
  • the County
  • the Cantal
  • the Tomme
  • the Reblochon
  • la Raclette
  • the Saint-Paulin
  • the Holy Secretary
  • the Gorgonzola
  • the Picodon
  • Savoy Volume
  • Goat dung or raw milk
  • Caprice of the Gods
  • PĂ©lardon
  • Pouligny Saint-Pierre
  • PavĂ© d'Auge
  • the Coulommiers
  • Vacherin Mont d'Or

Cheeses that contain little lactose (1 to 2 g of lactose per 100 g)

These should be consumed according to the digestive tolerance to lactose. If there are no allergy problems, the lactose content remains so low that it is negligible in terms of health and figure.

They are usually soft cheeses and have less than 5 g of carbohydrates per 100 g:

  • the Camembert
  • le Rouy
  • the Chaource
  • Brie
  • la Mozzarella
  • la Ricotta
  • Roquefort
  • the Beaufort
  • Tome, paving stone and brick of the Cazelles Gabriel Coulet
  • Pyrenean cheese with cow's milk
  • Sainte-Maure
  • Chavignol dung
  • Morbier
  • Saint-Marcellin
  • Chevrot
  • Neufchâtel
  • Valençay
  • PDO Abundance
  • Brillat-Savarin PGI

Cheeses that contain too much lactose

Finally, here is the list of cheeses that should be avoided in the context of a low-carb / chrono diet, but to be reserved if you wish for exceptional meals. Indeed, these are mostly fresh cheeses, containing too much lactose.

  • cottage cheese
  • le Saint MĂ´ret®.
  • the Philadelphia®.
  • the Kiri®.
  • The Caprice of the Gods®
  • the Boursin®.
  • Tartarus®.
  • le CarrĂ© frais® (Fresh Square®)
  • cow's milk cheese

In other words, you should avoid fromage frais, yoghurt, and of course milk. These foods contain lactose and growth factors, which are harmful to health.

Finally, when choosing a cheese, it is better to choose sheep's cheese rather than goat's cheese, the latter often being a little dry and acidic.

The top of the fattest, least salty, lactose-free cheeses.

And so here is the ultimate top of the highest fat, low-sodium and lactose-free (traces) cheeses. To obtain this list, we have extracted from our previous lists the cheeses that "matched" these three conditions.

We find, in this ultimate top, which will of course evolve, the following cheeses:

  • Low-sodium Saint Paulin
  • Emmental cheese
  • Reblochon
  • Saint-Nectaire
  • Pouligny Saint-Pierre
  • Vacherin Mont d'Or
Photo

As those who follow the "chrono" diet know, the quantity of cheese to eat in the morning is roughly calculated as follows: at least the height above the metre, i.e. 75g if you are 1.75m tall (at the beginning), then increase the quantity of cheese to prolong satiety before lunch, especially for the elderly or sportsmen and women. The whole accompanied by bread, weighing half the weight of cheese, and quality (traditional baguette for example), with olive oil.

The choice of bread, as well as chrononutrition, are two exciting topics that will be the subject of articles very soon ...

Source photo image illustration.

Ideal dosage of multivitamins and minerals: what is the best multivitamin on the market?

27 Nov 2020 0 comment blooness

The following is an overall summary of the Recommended Daily Intakes (RDAs) as recommended by governments for each vitamin and trace element.

This article is a summary of the entire first part of the Blooness Guide, the guide to the ideal diet. In this first part, we learned what was a macronutrientsand we listed and learned about the benefits of all micronutrients (vitamins and minerals) that act in our bodies.

So, in order to see more clearly, and for the sake of synthesis, we have written this list of recommended dosages for each micronutrient, vitamin and mineral salt, as well as their known action in the body, so that you can choose your own multivitamin, in case you have decided to supplement.

Of course, the recommendations are general, and it is up to each and everyone to draw up their own health assessment, and to get in touch with a doctor in order to be as precise as possible in terms of supplementation!

This is not a question of recommending anything, but simply listing official recommendations and comparing these recommended daily intakes with multi-vitamins recognized as being among the best multi-vitamins on the market.

If you know of other brands, other products that are interesting in terms of dosage, do not hesitate to suggest them as comments so that we can add them to the comparison!

Here is the list of recommended dosages of vitamins and minerals, with a comparison of the best multi-vitamins on the market!

This list of the best multivitamins as well as the list of recommended daily allowances has been drawn up and is up to date in 2021.

Vitamin A

  • Skin, vision, antioxidant, cell differentiation.
  • Official recommendation: between 700 and 900 µg / day
  • Risk of deficiency: low.
  • Nutrimuscle: 1200 µg (150%)
  • Chrono Vita+: 780 µg (97.50%)
  • Nutri and co: 800 ÎĽg (100%)

Vitamin D3

  • Immunity, bones, muscles, general health.
  • Official recommendation: 600 IU / day (15 µg / day)
  • Emerging recommendation: at least 5000 IU / day (125 µg / day)
  • Risk of deficiency: high.
  • Nutrimuscle: 2,000 IU (50 µg). Exists in Vitamin D alone otherwise (2 000 IU).
  • Chrono Vita+: 200 IU (5 µg)
  • Nutri and co: 1000 IU (25 µg)

Vitamin E

  • Antioxidant, immunity, blood clotting, cardiovascular health, menstrual pain
  • Official recommendation: approx. 12 mg / day
  • Risk of deficiency: normal.
  • Nutrimuscle: 36 mg (300%).
  • Chrono Vita+: 12 mg (100%).
  • Nutri and co: 12 mg (100%).
  • Elite: 22.4mg (187%).

Vitamins K1 and K2

  • Cell growth, cardiovascular health, bone.
  • Official recommendation: 75 µg / day.
  • Risk of deficiency: normal.
  • Nutrimuscle: 50 µg (67%) of K1.
  • Chrono Vita+: X.
  • Nutri and co: 80 ÎĽg (107%) of K2.
  • Elite: 100 ÎĽg (133%) as K2 MK-7 (patented microencapsulated K2VITAL®).

Vitamin C

  • Antioxidant, immunity.
  • Official recommendation: 75 to 90 mg / day.
  • Risk of deficiency: normal.
  • Nutrimuscle: 200 mg (250%).
  • Chrono Vita+: 80 mg (100%).
  • Nutri and co: 80 mg (100%).
  • Elite: 250 mg (312.50%)

Vitamin B1

  • Nervous system, muscles.
  • Official recommendation: 1.2 to 1.5 mg / day.
  • Emerging recommendation: up to 2.4 mg / day.
  • Risk of deficiency: normal.
  • Nutrimuscle: 2 mg (182%).
  • Chrono Vita+: 1.40 mg (127.29%).
  • Nutri and co: 2.2 mg (200%).
  • Elite: 1.8mg (164%)

Vitamin B2

  • Nervous system, muscles, energy, cellular health.
  • Official recommendation: 1.4 mg / day.
  • Risk of deficiency: normal.
  • Nutrimuscle: 2 mg (143%).
  • Chrono Vita+: 1.4 mg (100%).
  • Nutri and co: 2.8 mg (200%).
  • Elite: 1.8mg (129%)

Vitamin B3

  • Energy metabolism, mucous membranes, sex hormones and psychological functions.
  • Official recommendation: 16 mg / day.
  • Risk of deficiency: normal.
  • Nutrimuscle: 20 mg (125%).
  • Chrono Vita+: 16 mg (100%).
  • Nutri and co: 16 mg (100%).
  • Elite: 18 mg (113%)

Vitamin B5

  • Tissue, steroid hormones, metabolism, physical and psychological functions.
  • Official recommendation: 6 mg / day.
  • Risk of deficiency: normal.
  • Nutrimuscle: 10 mg (167%).
  • Chrono Vita+: 6.70mg (111.67%).
  • Nutri and co: 6 mg (100%).
  • Elite: 7 mg (117%)

Vitamin B6

  • Physical and psychological functions, nervous system, red blood cell renewal, energy metabolism, immunity, protein and glycogen metabolism.
  • Official recommendation: 1.5 mg / day.
  • Risk of deficiency: normal.
  • Nutrimuscle: 2.4 mg (171%).
  • Chrono Vita+: 1.70 mg (121.43%).
  • Nutri and co: 2 mg (143%).
  • Elite: 2 mg (143%)

Vitamin B8

  • Macronutrient metabolism, tissue, nervous system
  • Official recommendation: 50 µg / day.
  • Risk of deficiency: normal.
  • Nutrimuscle: 150 µg (100%).
  • Chrono Vita+: 50 µg (100%).
  • Nutri and co: 51 µg (100%).
  • Elite: 150 µg (300%)

Vitamin B9

  • Cell growth, red blood cells, immunity, nervous system.
  • Official recommendation: 200 µg / day.
  • Risk of deficiency: normal.
  • Nutrimuscle: 200 µg (100%) as L-methylfolate, a recommended form.
  • Chrono Vita+: 200 µg (100%).
  • Nutri and co: 200 µg (100%) as Quatrefolic®, a recommended form.
  • Elite: 300 µg (150%) in the form of natural methylfolates (recommended form).

Vitamin B12

  • Immunity, nervous system, energy metabolism, recovery.
  • Official recommendation: 2.7 µg / day.
  • Risk of deficiency: normal, high in vegetarians.
  • Nutrimuscle: 3 µg (120%).
  • Chrono Vita+: 2.5 µg (100%).
  • Nutri and co: 2.7 µg (100%)
  • Elite: 2.8 µg (112%)

Magnesium

  • Cell division, nervous system, energy metabolism, physical and mental recovery, protein synthesis, bone...
  • Official recommendation: 375 mg / day.
  • Risk of deficiency: high, especially in athletes and hyperactive people.
  • Nutrimuscle: X. Exists in magnesium supplement, 58.5 MG / capsule. Magnesium citrate (Recommended form).
  • Chrono Vita+: 120 mg (32%). Magnesium oxide.
  • Nutri and co: 150 mg (40%). UltraMag® (Recommended Form).

Zinc

  • Cell division, oxidative stress, DNA synthesis, macronutrient metabolism, vision, fertility, bone, tissue.
  • Official recommendation: 10 mg / day.
  • Risk of deficiency: normal, high in vegetarians.
  • Nutrimuscle: X. Exists as a separate zinc supplement, dosed at 11 mg (110%).
  • Chrono Vita+: 10.16 mg (101.60%).
  • Nutri and co: 10 mg (100%).
  • Elite: 15 mg (150%)

Selenium

  • Oxidative stress, immunity, spermatogenesis, thyroid, tissue.
  • Official recommendation: approx. 55 µg / day.
  • Risk of deficiency: normal.
  • Nutrimuscle: X. Exists as a separate supplement, dosed at 55 µg (100%).
  • Chrono Vita+: 10.16 mg (101.60%).
  • Nutri and co: 30 µg (54%).
  • Elite: 50 µg (91%)

Iodine

  • Thyroid hormones, reproduction, blood cells, muscles and nervous system.
  • Official recommendation: 150 µg / day.
  • Risk of deficiency: Low.
  • Nutrimuscle: X.
  • Chrono Vita+: X.
  • Nutri and co: 10 µg (6.7%).
  • Elite: 150 µg (100%).

Phosphorus

  • Bones, teeth, energy metabolism.
  • Official recommendation: 750 mg / day.
  • Risk of deficiency: low.
  • Nutrimuscle: X.
  • Chrono Vita+: 53.91 mg (7.70%).
  • Nutri and co: X.

Calcium

  • Bones, teeth, muscles, coagulation, cell division.
  • Official recommendation: 1000 mg / day.
  • Risk of deficiency: low.
  • Nutrimuscle: X.
  • Chrono Vita+: 71.40 mg (8.93%).
  • Nutri and co: X.

Iron, copper and manganese

Judged to be pro-oxidising by certain professionals, these minerals have not been dosed voluntarily at Nutri and Co or Elite. On the other hand, iron was dosed at 73.71% of the nutritional reference values in Chrono Vita+ and copper at 100.02% of the NRVs.

Co-factors and miscellaneous

Some multi-vitamins find it useful to include co-factors in their composition. Cofactors are chemical compounds that are not proteinic but are necessary for the biological activity of proteins.

Cofactors can be either of a mineral nature (Iron, Sulphur, etc) or of an organic nature and in this particular case they are called coenzymes (example: the famous coenzyme Q10).

Here are some co-factors whose merits are praised by some multi-vitamin manufacturers, and which can be found in those listed below.

N-Acetyl-Cysteine 180 mg

  • Interests: antioxidant
  • Nutri and Co: 180 mg
  • Elite: 300 mg

CoEnzyme Q10

  • Interests: antioxidant
  • Nutri and Co: 30 mg
  • Elite: 50 mg

Quercetin

  • Interests: antioxidant
  • Nutri and Co: 20 mg
  • Elite: 400 mg

Lutein

  • Interests: antioxidant and eye health
  • Nutri and Co: 7 mg
  • Elite: 10 mg

Lycopene

  • Interests: antioxidant
  • Nutri and Co: 1 mg
  • Elite: 15 mg

Miscellaneous

Nutri and Co :

  • Alpha Lipoic Acid (R form) 50 mg. Antioxidant and energy metabolism.
  • Rutin (S. japonica extract) 32 mg. Antioxidant, anti-inflammatory, vasoprotective and antithrombotic properties.
  • Hesperidin (citrus extract) 32 mg. Antioxidant and vasculoprotective properties.

Elite:

  • Choline (patented form Cognizin®) 250 mg. Cognitive functions.
  • L-carnitine (L-carnitine tartrate) 1000 mg. Energy.
  • Chondroitin sulfate (patented herbal form Mythocondro®) 900 mg. Joints.
  • Zeaxanthin 5 mg. Antioxidant.
  • Glycine 9000 mg. Joints, antioxidant, etc...
  • Blueberry extract from organic farming 400 mg
  • Ginger extract from organic farming 500 mg
  • Dry extract of green tea leaves from organic farming 1167 mg
  • Extract of Ginkgo Biloba from organic farming 200 mg
  • Acacia fibre from organic farming 6600 mg
  • Fructo-oligosaccharides 300 mg.

Conclusion

Each multivitamin has its own dosage, and your choice will necessarily depend on your health check, your doctor's advice, your goals, and certainly your beliefs and budget.

In any case, whatever your choice, these products are recognized as being of high quality.

If you know of other brands, other products that are interesting in terms of dosage, do not hesitate to suggest them as comments so that we can add them to the comparison!

Take care of yourself.

Illustration photo source.

Previous chapter: All about selenium.
Next chapter: Conclusion of volume 1 on the basics of nutrition.
Return to the summary of the guide.

Exercise to improve immunity

19 Nov 2020 0 comment Elsa

How to take care of yourself naturally during this period of confinement? An article inspired by Dr. Jean-Paul Curtay, a nutritherapist who is passionate about nutrition and its close links to health.

Get moving!

Today I am presenting the first major rule of healthy living to be implemented during this long period of health insecurity, which is essential for the survival of our health capital.

We're all on the lookout for the slightest sneeze or a poorly positioned mask. Instead, let's ask ourselves how best to strengthen our body's immune defence. It starts with being in good physical condition!

What kind of sportsman are you?

Confinement should not be used as an excuse to give up physical fitness!

I don't want any self-justification for not going for a run or a few sets of abs! Whatever your level or ability, it is important to maintain your muscles.

Yes, very important because you may not know it, but they are the reservoirs of our white blood cells. These famous immune cells that stand up against external aggressions (pollutants, viruses, bacteria, etc...). And, of course, against the SARS COv2 virus that caused the Covid-19 epidemic.

Your muscles contain an amino acid called "glutamine" which, along with white blood cells, fights infection. As you can see, the more you build muscle, the more you increase your immune system.

This explains why people with inflammatory or infectious diseases lose muscle mass: apart from the fact that it melts because they obviously cannot do sport when they are ill, they also use it to defend themselves.

Photo

As a result, when a new intruder points his nose, the body is very depleted in glutamine and white blood cells. Likewise, older people who let their muscles melt, find themselves with weakened defences.

The power of mitochondria

In addition to strengthening muscles, physical activity leads to the multiplication of mitochondria! Kesako? These are the mini energy centers of our cells. There are thousands of them in each cell.

Among other functions, they provide the energy needed to multiply antibodies and white blood cells. In this way, a real bulwark against inflammation is created.

The importance of breathing

Knowing how to correctly exploit our respiratory capacity is very important when practicing a sport. However, all too often we under-exploit it. As a result, our breathing accelerates, which reduces the quality of gas exchanges.

Reduced oxygen uptake reduces the production of white blood cells. It is therefore very important to work on your breathing during physical effort.

Oxygenation is essential in our fight against the virus. Remember: Sport is the official supplier of immune energy.

Photo

In short, exercise linked to good oxygenation stimulates the formation and activity of mitochondria, which increases the chances of fighting inflammation. Push-ups and squats are coming, so the covid just has to behave!

Good to know. Several studies show that a walk in the forest develops a certain category of white blood cells, the Natural Killer! They owe this nickname to their great efficiency in wringing the neck to retroviruses, such as HIV or coronavirus. And that's what SARS COv-2 is all about. So, if you can, go do your squats in the woods!

Illustration photo credit.

What is the purpose of naturopathy and does it really work?

14 Nov 2020 0 comment Elsa

Today, we welcome Elsa as a mail manager for a post on naturopathy, a field in which she specializes and especially for which she is passionate.

In this article, she explains what naturopathy is, and if you are interested in this subject, she may publish more posts on it!

Good morning to you all! I'm Elsa. I'm Elsa. I have been a nurse for several years and have been trained to become a NATUROPATH.

My profession is little or not well known. Its name sounds good, but most of you have only a vague idea of what it covers. Being a naturopathic doctor does not make me exclusively a great witch of plants and herbal teas, but above all a preventive and natural health therapist.

Photo source

Naturopathy is a medicine that uses natural healing processes. What could be more current in these times of health insecurity? My mission is to offer the best possible tools to the organism so that it can find in it the necessary vital (immune) force.

I do not make medical diagnoses, as I am not qualified to do so, but I work closely with allopathic medicine (our current and traditional western medicine). Naturopathy is complementary to it.

My discipline consists in observing the individual as a whole, both psychically and physically,
spiritual, social and environmental. Naturopathic care is referred to as naturopathic medicine.
natural "holistic". That is, it considers the person as a whole. It makes a point
of honor to consider the authenticity of the being. There is no question of accompanying two people,
suffering from the same disorder, in the same way. Each person is unique.

We work with the central idea that the individual has his or her own inner strength, what we call "life force". The one that allows him to get up in the morning and maintain his health. The body has the capacity to be its own therapist.

Naturopathy has no claim to cure but allows the person to self-regulate. For this we carry out a real work of investigation. We question the habits of life, we study the capacities of the filter organs (emunctory) to eliminate the overloads, overloads which slow down the process of good physiological functioning. These overloads, which sometimes lead to major clinical discomforts: chronic inflammation, digestive pain, headaches, etc., are the main cause of the disease.

Depending on the reception assessment, we propose a naturopathic cure according to the vital capacity of the subject. The two main cures are detoxification and revitalization. The first accompanies the person so that he can "cleanse" his kidneys, lungs, digestive organs, liver and skin. The second allows the person to recover energy so that they can accomplish the previous tasks.

Photo source

But above all, we ask for the involvement of the person who wants to improve his or her health. This
Long and tedious work sometimes requires a big change in lifestyle habits. The
In order to be able to alleviate his or her problems, a person must invest time and energy.

She's having to rethink her daily life. There is often talk of a beautiful awareness. The
The effects of our cures are felt gradually and are very encouraging. Naturopathy
helps to see a little more clearly in this world where we no longer know what to eat or what to do for good.
to truly preserve his health capital. Naturopathy does not follow a universal rule
but adapts to each individual.

Optimal arm, forearm and biceps strength training

01 May 2020 0 comment blooness

The king exercise of the long biceps: curl on a sloping bench

Curl on an inclined bench is often referred to by weightlifting aces as the best exercise for biceps hypertrophy, and it is the one that covers almost all anatomical genera, according to the king of weightlifting in France.

Lying on an inclined bench (head up), arms towards the ground with a dumbbell in each hand, you will have to bend your elbows. This movement particularly stresses the long chief of the biceps brachialis.

 

Exercise for the short portion of the biceps: alternating sitting curl, tight shoulder blades.

Sitting on a straight bench, shoulder blades tight, with a rotation of the hand, and alternating, this unilateral exercise allows you to focus on each biceps.

Starting position in hammer grip, a rotation of the arm outwards during the elbow flexion and finishing in supination grip, i.e. palm of the hand towards the shoulder. This version of the seated curl allows the entire biceps brachialis to be used, not just the long ones.

You can slightly elbow it at the end of the movement. The interest of this exercise, is to develop both the short and the long portion, according to the disciple of the king of bodybuilding in France.

 

The hammer curl

The hammer grip allows a more targeted work of the brachial and brachio-radial (forearm muscle), at the expense of the biceps. It is a complementary and essential exercise to be integrated into your biceps session, in order to increase the volume of your arm from an aesthetic point of view, and not to cause a delay on the brachialis.

It can be done standing, sitting or on a desk, it is best to do it standing or sitting.

 

The curl pronation for the forearms

 

Biceps Exercises: Beware of Trauma

To avoid injuries, and to work intelligently, you must on the one hand put your ego aside and opt for weights that will make your biceps work without cheating, and on the other hand perform a movement without any risk to the tendons. The goal is to build muscle without trauma.

How to measure your weight

First of all, you have to domesticate your body, and start with very light weights and a high number of repetitions and series (5 series of 20 repetitions) in order to fully understand the movement that you want, and which allows congestion.

Then, to start taking volume, you have to start in series of 4, with about 8 to 15 repetitions.

Finally, it is interesting from time to time, on a low-risk biceps exercise, to drastically increase the load and do 2 or 3 sets with 6 or 8 repetitions maximum. The objective here is to "shock the muscle" and work the nervous system, even if it means cheating a little.

For those who just want to slim down, and above all not to gain muscle volume - I am thinking mainly of women but some men too - it is necessary to take care to gain very small weights, and to work on long series. But here too, small series with moderate to heavy loads, from time to time, when your energy level is high, can be hyper-productive in terms of loss of fat mass. All this, of course, in combination with the Blooness diet, which is moderate in carbohydrates and rich in healthy ingredients.

Pay attention to the range of motion and inclination

When you work your biceps on an inclined plane, a desk for example, tension is created on the tendon, especially when you do a full amplitude.

This is why it is strongly advised to start on a reduced amplitude when you are in supination, especially if you are on a sloping surface, or to privilege the exercises which are done standing (without cheating by using the shoulders of a backward movement), or sitting.

The idea is to have the biceps not too far forward but perpendicular to the ground, in order to limit the tension on the tendon.

Therefore, the ideal is to straighten the bench vertically, or to work with rubber bands or in pull. For the pull, it is the same movement as the sitting curl described in the 2nd exercise of this article with the famous rotation. Here are all the explanations concerning this movement:

All you need to know about GHEE butter: benefits, where to find it, how to make it

16 Apr 2020 0 comment blooness

GHEE butter is a clarified butter that is becoming increasingly trendy. And with good reason: it is one of the flagship foods of traditional Indian gastronomy, and has the advantage of being much healthier than conventional butter.

It's a central ingredient in a diet low in carbohydrates and high in (good) fatssuch as we recommend on Blooness. That is why it is important to grasp its concept and importance. That's what we're going to see together here!

GHEE butter: definition

What the hell is ghee butter? Ghee butter is a clarified butter, i.e. most of the water, lactose and protein/casein has been removed.

Yes, you read it right. There's almost nothing left in the butter but lipids. That's why it's an ingredient that the keto-practitioners love it. And he's considered the shortening the purest and noblest in India.

 

Why is GHEE butter healthier than normal butter?

First of all, clarified butter is orphaned by milk proteins. There is therefore almost no lactose left in it, which is in itself a major issue in the quest for a "ideal diet". Indeed, lactose has many disadvantages for the human organism.

This is why I advise you, if you like cheese, to opt for goat's or sheep's cheese, as I explained to you here.... Indeed, these cheeses contain very little lactose, and I strongly suggest that you consume them only in the morning or at the latest exceptionally at noon, according to the principle of chrono-nutrition.

So in a nutshell, Ghee is much healthier than regular butter because it is lactose-free, which is good news not only for those who would like to reduce their milk consumption for dietary reasons, but also for those who are lactose intolerant.

Photo source

Second, ghee butter is more digestible than raw butter, and its smoke point is higher than the latter: 210° for ghee against only 130° for standard butter!

In addition, it has the advantage of oxidizing infinitely slower than conventional butter. Being reduced to a single component, clarified butter does not blacken during cooking, and can be kept for a very, very long time...

 

What is the nutritional composition of clarified butter?

The composition of the ghee butter depends on the level of clarification, but in general, the following distribution in terms of macronutrients per 100g tends to be used:

  • Energy: approx. 900 kcal
  • Fat: ~99g.
    • Saturated fatty acids: ~65g
    • Monounsaturated fatty acids: ~30g
    • Polyunsaturated fatty acids: ~4g
  • Protein: ~0.5g
  • Carbohydrates: ~0.5g

And in terms of composition:

  • Salt: 0.01g
  • Vitamin E: 2.63 mg
  • Vitamin A: 507 µg

 

Can I clarify the butter? How do I get Ghee?

You can make your own Ghee butter yourself, through an extremely simple but somewhat lengthy clarification process. Here is the step-by-step method!

Cut the butter into pieces that you will cook in a saucepan over very low heat, at least, for about 45 minutes to 1 hour.

Once a film has formed on the surface, and a slightly reddish deposit appears at the bottom (you can see this by lifting part of the bottom with a spoon), you can remove the pan from the heat.

Using a spoon, gently remove the foam from the surface and leave to cool for 5 minutes.

Then, pour the liquid through a coffee filter, which is placed on a funnel or sieve. This liquid should eventually end up in a glass jar or bottle.

Photo: Women of Today

The filter will keep the residue (lactose) that we wanted to eliminate, while in the jar, the translucent liquid will freeze: it will be your ghee butter!

You should get about 200g of ghee for 250g of butter, and clarified butter can be kept for a long time, at room temperature or in the fridge. If it oxidizes too quickly, the butter has been badly filtered.

 

Can I buy clarified butter?

Of course, there is now a wide range of ghee butter to choose from, either online or in stores, usually organic.

 

Should I replace my regular butter with ghee butter in my diet?

Definitely, yes.

COVID-19: the list of tips and info to know!

29 Mar 2020 0 comment blooness

I did a live show with my friend Ben, a nurse, with whom I discussed the health situation related to the Covid-19 pandemic. He was able to give us some valuable advice, and we discussed some still very unclear topics about the spread of this virus.

Thanks to him for giving me some time on his day off, and strength and honor to all the medical staff!

For those who don't have time, here is a written summary of the video. Some of the information is obviously just a reflection and some questions have not yet been answered!

What you need to know about VIDOC infection19 :

  • If you start having complications after 6, 7 or 8 days, that's when you should be worried, because it's usually after a while, and sometimes after a little bit of improvement, that things can really get worse.
  • You should not stress and relax, so as not to damage your immune system and your overall health at this time.
  • Transmission is mainly from asymptomatic (hyper numerous) people to others. So stop taking things lightly because you have nothing and you feel great. Think of others.
  • Most infections are believed to come from surfaces infected by affected people. These surfaces are then in contact with uninfected people who touch their eyes, etc... It would therefore be ideal to wash your hands often and do psychological work on your tics (scratching your eyes, hand in front of your mouth, etc...).
  • When you do your shopping, you clean them or let them rest for a while. Wipe with bleach on the packaging if necessary. And wash your hands before and after handling groceries.
  • The virus does not seem to get caught (or is unlikely to get caught) in the air when walking outside. A doubt persists concerning the fine particles.
  • Once healed, there is little chance of relapse, but it is unclear whether being exposed several times will overtax the immune system.
  • It is better to be very cautious on the prevention part, even if it means being manic on the principles of hygiene and containment, and too bad if you are excessive.
  • Symptoms: fever, cough, diarrhea, loss of taste and smell. Whatever the symptoms, call 15 in case of respiratory distress.
  • Tachycardia could be an indirect syndrome (related to the rise in temperature, due to fever and flu-like conditions), or it could be related to anxiety.
  • If you have a choice, confine yourself so that as few people as possible are in the same household. If not possible, TAKE YOUR DISTANCES even if it means being rude or irritable with your loved ones.
  • Everyone has their own way of reacting to this or that virus. We should not think we are invincible because we are in good general health, because there are too many parameters to take into account.
  • Do not hesitate to heat or cook products before eating them, to increase the chances of "killing" viruses and bacteria.
  • Clean your living space regularly.
  • Do not take any medicine without medical supervision. For chloroquine, make sure you are supervised if you wish to take it, do not do anything.
  • Respiratory assistance overcomes the fact that the lungs no longer perform their function. It is a maintenance until the disease passes, but the risk of not surviving is high. Some people are intubated for several weeks, and the consequences are disastrous in terms of rehabilitation.
  • So the coronavirus is not just a "flu".
  • Respiratory failure often occurs when the viral load has already decreased, so some doctors have deduced that the problem is that the immune response is too strong. Others believe that it is the virus that attacks the alveoli directly.
  • The intensive care units are saturated, so obviously you have to stay confined.
  • FFP2 masks should be donated to hospitals, not worn on the street for jogging. Only at-risk professions should keep masks, others should not wear them as they are in short supply.
  • The short-term objective is to smooth the epidemic's progression curve, while waiting for research to be completed.
  • We can't rule out a return of VIDOC-19 next year.
  • Questions will have to be asked about public investment, which always arrives too late, once deep-seated crises have set in (health, education, urban planning, etc.). There is a real lack of planning among world decision-makers.

Thanks to the nursing staff. Stay home, and think about barrier gestures.

Don't forget to check out my other two posts about your survival in confinement:

Coronavirus: the list of low-carbohydrate foods to be preferred for containment (LONG STORAGE!)

Coronavirus, flu, containment and immune system: the ultimate list of food supplements, vitamins and minerals to stock up on

Coronavirus, flu, containment and immune system: the ultimate list of food supplements, vitamins and minerals to stock up on

16 Mar 2020 0 comment blooness

Good morning, everyone.

Yesterday, after sharing with you my ideal keto/low-carb/moderate-carb compatible shopping list for surviving a health crisis such as we are experiencing right now, and in general any crisis related to survival, I now wanted to share with you the best food supplements to keep on hand in case of containment, and precisely in the case of an epidemic, where the objective will be to stimulate your immune system as much as possible on the one hand, and to remain in good general health on the other hand, in spite of reduced social and physical activity, and in spite of an environment conducive to stress.

So obviously, these supplements are neither a medicine nor an antidote, and can in no way protect you from anything or replace any medicine, it is obvious. Nevertheless, a vitamin and mineral supplement can only be beneficial, at least as a preventive measure. But to do this, it is necessary to make good choices, and especially not to rush on multi-vitamins full of useless, badly dosed, and sometimes counter-productive things.

To make this list, I have based myself entirely on the scientific literature, in order to highlight the supplements that are most likely to give you the best chance of success. Some pessimists will say that there is no food or molecule capable of "hacking" the body to make it more efficient and resistant. However, the statistical reality is there: certain populations more or less exposed to the sun, and whose lifestyle and diet are very specific, present much more encouraging health data than other populations.

In addition, there have been a number of scientific studies that have looked at certain molecules, hormones and nutrients that may have very good results on certain diseases, including some influenza.

So I've done my usual summing up, and I've come up with the ultimate list of supplements to take when our bodies are particularly exposed to diseases such as the flu. Feel free to bounce back with comments if you want to add your suggestions!

1- Vitamin D

Whether or not one chooses a diet low in carbohydrates and high in fat, the vitamin D is one of the most IMPORTANT vitamins, all the more so in the case of a crisis such as that of the coronavirus.

And for good reason, when we are confined to our homes, without exposure to the sun's UV rays, and our immune system is in the grip of a viral epidemic, if there is one supplement to be preferred that can reduce fatigue and strengthen our defences, it is indeed the vitamin D. Especially at the end of winter, when, in the countries of the North, we are particularly deficient in vitamin D.

Concerning the specific case of the immune system, although things are not always that simple, and although the body is a very complex machine, there is a consensus that the T lymphocytes, responsible for killing bacteria and viruses, must first find circulating vitamin D, fix it on a receptor in order to start their defence process. This applies to influenza, ENT infections, tuberculosis and wounds and other scars that need to be treated.

In fact, the scientific literature reports that vitamin D deficiency is associated with an increased risk of viral infections. However, in France, 80% of people today lack vitamin D, and this figure can go up to 91% in winter!

Of course, there are no studies on the influence of vitamin D on Covid-19. However, studies on all other viruses that cause respiratory infections, including coronaviruses, can be found in the scientific archives. Here's what it says:

  • In this Swedish study, a 36% reduction in the risk of respiratory infections was observed with daily vitamin D supplementation.
  • In another study, this time in the UK, the aim of which was to assess the overall effect of vitamin D supplementation on the risk of acute respiratory tract infection, the result is clear: vitamin D supplementation is safe and protects against acute respiratory tract infection overall. In the same British newspaper, there is another study indicating that vitamin D supplementation reduced the risk of death from cancer by 16%.

Other studies come to similar conclusions. But Vitamin D seems to have other virtues that currently concern us, particularly in terms of the release of inflammatory cytokines, the very ones that cause deaths. Moreover, in the case of COVID-19, many deaths are due to what is known as the "cytokine storm". Many studies have shown that a lack of vitamin D can be a risk factor for excessive inflammation, especially in the lungs.

There is therefore reason to believe that a vitamin D deficiency is not favourable in the face of a respiratory infection, and when the immune system is put to the test.

In the diet, you will find vitamin D in the key ingredients of low-carbohydrate foods, including cod liver oil, fatty fish (salmon, herring, anchovies), egg yolk, etc. The problem is that only sufficient exposure to the sun, or supplementation, will cover your vitamin D needs in winter.

As we saw in the chapter on Vitamin D, the official recommendations estimate daily requirements of vitamin D at 800 I.U. a day. Nevertheless, the new wave of nutrition advocates go far beyond these recommendations. For example, vitamin D experts John Cannell and Bruce Hollis estimate that levels between 55 and 70 ng/mL should be maintained at all times.

On this basis, a formula was developed, considering that approximately 75 IU per kg of body weight would be required, that is :

75 IU * body weight = recommended vitamin D dosage

In other words, a healthy adult weighing about 75 kg should therefore supplement with vitamin D in winter at 75 * 75 = about 5,625 IU per day.

The simplest way to adapt its consumption of vitamin Dis to supplement yourself with some vitamin D in drops, so that the correct dosage can be made. Otherwise, it will suffice to opt for a product in capsules dosed approximately according to your needs: here, 2 to 3 tablets per day in the morning will be enough to meet the needs of an adult weighing between 65 and 80 kg.

As a reminder, the vitamin D is a fat-soluble vitamin that can be stored by the body for release. Once the crisis period is over, or simply after the winter season, there is no need to supplement more if you expose yourself to the sun on a relatively regular basis, without abusing it of course.

For my part, for this exceptional event where I hardly see the sun and following a winter where I was absolutely not exposed to the sun's rays, I opted for vitamin D from Solgar, dosed at no less than... 10,000 I.U., which I take about once every 1 or 2 days!

 

2- Omega-3 fatty acids

As we saw in the chapter dedicated to the ideal distribution between omega-3, omega-6, and omega-9we are deficient in omega-3 in the modern western diet.

According to the ANSES (National Agency for Food, Environmental and Occupational Health Safety), the proportion of omega-3 / omega-6 in the French diet is around 1/20 in favour of omega-6. This can go up to 1/30 according to certain studies. However, The ideal ratio should be around 1/4, according to several studies..

And for good reason, intakes that are too high in omega-6 (found notably in sunflower oil, eggs, meat, cereals, milk and cheese) and too low in omega-3 (found in small fatty fish, certain seafood and nuts, and leafy green vegetables) would be detrimental to general health, and could lead to increased inflammation, and an increased risk of cardiovascular disease, to name but a few.

However, in the case that interests us today, namely respiratory complications, according to several studies, omega-3s play a role in reducing the excessive release of inflammatory cytokines. In other words, these fatty acids would make it possible to reduce the excessive inflammation typical of COVID-19 infection, which is responsible for respiratory and pulmonary complications.

So, to sum up, omega-3s have a number of virtues, including, in this case, the following:

  • A decrease in the inflammatory response for chronic pathologies (polyarthritis, sinusitis...).
  • Involvement in the protection of the immune system, particularly in the development of asthma.

Whether for bacterial or viral infections, omega-3s are hyper-important. This is why it is necessary to consume foods rich in omega-3, to the detriment of omega-6, whose intake is objectively too important in Western society.

And because things are done right, omega-3s are found in... the flagship foods of the low-carb diet:

  • Fatty fish: mackerel, salmon, sardine, herring.
  • Olive and rapeseed oils.
  • Linseed oil.
  • Lawyer.
  • Nuts.
  • Flax, chia or hemp seeds.
  • Organic eggs (blue-white-heart label if possible, Lustucru brand).
  • Green leafy vegetables.

As we saw in the chapter dedicated to omega-3s, these must be provided by food because the body is incapable of synthesising them on its own, and a deficiency is harmful to health.

According to official recommendations, between 0.5 and 1g of omega-3 per day should be consumed, and they should constitute between 1.3 and 1.9% of caloric intake. However, some scientists from the new school of nutrition recommend consuming 1 to 3 grams of omega-3 of marine origin per day, especially for occasional sportsmen and women or people who want to strengthen their body in the face of a health problem.

For my part, I generally opt for the omega-3s from Solgar, but also those from Nutrimea. Solgar Omega-3 provides 2.4g with two capsules, which is within the recommended range for optimal health. Finally, the best omega-3s on the market seem to be those from UNAE, for objective reasons related to the quality of the product, but I have not yet had the opportunity to try them.

 

3- Magnesium Bisglycinate

As a reminder, the magnesium participates in the proper functioning of the nervous system, reduces cortisol, regulates water balance, improves energy metabolism, and has anti-inflammatory properties. It is an absolutely central electrolyte for the body.

Like omega-3 and vitamin D, most people are deficient in magnesium for a host of reasons already mentioned in the chapter on this mineral salt.

Some doctors, nutritionists and health experts supplement themselves personally with magnesium. For an adult weighing around 80 kg, the requirements are therefore around 480 mg per day, and Practitioners of low-carbohydrate diets recommend supplementing themselves with up to 400mg of magnesium per day, in addition to what is provided by the diet.

And speaking of food, just like the other supplements mentioned here, magnesium is also found mostly in the low-carbohydrate foods I usually recommend on Blooness: 100% dark chocolate, mackerel, chia seeds, cooked spinach, avocado, Brazil nuts, cabbage, arugula, green vegetables...

Concerning magnesium supplementation, I personally opted for Solgar Magnesium Bisglycinate, 100mg per tablet. Athletes who have made a big energy expenditure over a day generally take between 3 and 5, preferably in the evening because magnesium relaxes, in order to improve muscular and nervous recovery.

But in containment / survival mode and therefore with little energy expenditure, 2 to 4 tablets in the evening should be enough, especially if you have filled up with green vegetables, as I recommended in the list of foods to be stored in times of crisis.

Attention, I expressly recommend the Magnesium Bisglycinate form, which is characterized by a very good bioavailability.

 

4- Selenium and Zinc

It seems that the combination of selenium and zinc can strengthen the immune system.

In very short, zinc is involved in the production of prostaglandins, which has an anti-inflammatory role, it stabilizes a number of hormones (thymulin, which is essential for growth, and insulin), and it has a significant immune action.

Selenium, for its part, is also an essential trace element since it participates in the body's defence against free radicals by protecting cell membranes. Furthermore, it plays a major hormonal role in the regulation of thyroid hormones and spermatogenesis. In addition, it helps to fight inflammation and even certain viral infections, notably by stimulating immunity.

But be careful not to abuse this supplementation.

For my part, I chose the product from Pharma Nord, which also contains vitamin C, which is always good to take, even if its influence on health is relative, given its reputation.

 

Conclusion

These supplements may not be suitable for everyone, and some people may find something wrong with them. But in general, a combination of magnesium, vitamin D, zinc, selenium and vitamin C should not harm your body, provided that in your state of health, there is obviously nothing wrong with this supplementation. Finally, omega-3s, which are sorely lacking, are highly recommended.

Other supplements such as collagen or protein powder can help, but I don't recommend them without the practice of an energy-hungry sport. In times of confinement, unless you have a gym at home, there's no point in overloading the body with all that.

Finally, during a period of confinement, I recommend that you drink plenty of water first.

In addition, in case you have opted for a low or moderate carbohydrate diet, with healthy, unprocessed foods, I also suggest that you consume more salt than usual (Himalayan salt if possible) in order not to be deficient in sodium, for the reasons mentioned in the chapter on the importance of sodium in the low-carb diet. I also advise you to do physical exercise at home, both for your figure and for your mental health, and to relax. Magnesium will help you to achieve the latter.

I hope I have enlightened you and I wish you all a good confinement, take care of your loved ones, of yourself and especially of your health!

Coronavirus: the list of low-carbohydrate foods to be preferred for containment (LONG STORAGE!)

16 Mar 2020 0 comment blooness

Good morning, everyone.

Today, I was eager to share with you my ultimate list of low-carb foods to choose from when you shop at the supermarket, in view of the widespread containment implemented to deal with the coronavirus epidemic (COVID-19) that is spreading around the world.

I went to the supermarket to stock up on food, and I found that most people were rushing to the shelves for products with a high glycemic index to stock up.

But as an informed gourmet, if you follow the advice in the Blooness guide a little, you know that these foods are not the best for your body if you are confined for any length of time.

Indeed, in addition to their high carbohydrate content, these foods are generally industrial, processed, not very nutritious, and are likely to make you hungrier than anything else by titillating your insulin, which will lead to overeating, especially in times of stress, and overloading your digestive system.

I'm not even talking about the damage it can do to your line, or the spikes in your blood sugar, let alone what it can do to your immune system, which should be boosting it as much as possible, rather than dragging it into an inflammatory field.

For all these reasons, I think it is preferable to favour ingredients rich in good fats, moderate in proteins, and more or less low in carbohydrates - depending on whether or not you have ketosis - in order to best arm your body to face the health crisis. It's a good thing, it's usually the ingredients that are neglected by other consumers.

It is a very good survival exercise, to be associated, why not, with the young intermittent worker.

Since I have stocked up on food myself, I thought it would be wise to share everything I bought with you, in case the confinement lasts for a long time.

Of course, I have favoured ingredients and foods that are low in carbohydrates and high in good fats, but I have also made sure that the products I buy can be stored for a long time:

This means that rice, pasta, bread, sweets and other industrial products are no longer used, but healthy and nutritious, more or less Mediterranean ingredients, which are perfectly compatible with a ketogenic diet, as well as with a diet that is simply moderate in carbohydrates and relatively balanced.

In this list of ingredients, remember to distribute the consumption of the products themselves in order to have a good rhythm of digestion and not to cause too much overweight:

  • cheese in the morning, for those who eat it, with eggs and vegetables;
  • meat rather in the middle of the day, with vegetables cooked with a lot of fat;
  • canned or frozen fish rather in the evening, with a little fat and few vegetables.

So here is my ultimate list of foods to buy in the supermarket for containment, and which will keep relatively well! If you think it can help your loved ones make better choices!

I. Low-carbon foods to be frozen

Source: FilipFilipovic
  • Famous keto vegetables: cauliflower, broccoli, Brussels sprouts, spinach, asparagus, artichoke hearts, green beans, zucchini.
  • Famous keto fruits: blackberries, raspberries, blueberries.
  • Quality keto animal proteins: chicken, pork, beef, lamb, small fatty fish (mackerel, sardines, salmon), seafood.
  • Cheat bunker days low protein: bacon, sausages, merguez.
  • Keto pizzas prepared in advance with cauliflower base, then frozen.
  • Eggs to be frozen: you can extend their shelf life by freezing them. To do this, beat them beforehand and place them in a pocket.

 

II. Low-carbon foods for the fridge, with long shelf life :

  • Butter, clarified butter (6 months).
  • Hard cheeses, which can be kept for a long time, but which should not be abused, ideally made from sheep's or goat's milk (3 months).
  • Tofu (2 months).
  • Eggs (1 month or more): To check that the egg is still good, plunge it into a large container of cold water. If it remains at the bottom, it is fresh. If it rises slightly, it is still good, eaten cooked. If it floats on the surface, avoid eating it. Make sure that its hull has not been damaged, otherwise it could be infected with bacteria!
  • Mayonnaise, mustard.
  • Coconut Soy (see CSD).
  • Lawyers far from ripe: 1 month.

 

III. Low-carb ingredients to be dried

  • Vegetable milks: coconut, almond, soya...
  • Chia Seeds, Pecans, Macadamia Nuts, Brazil Nuts...
  • Canned sardines and mackerel
  • Pork and chicken pâtĂ©.
  • Parma ham, delicatessen without additives, to be eaten rarely.
  • Canned vegetables: mushrooms, olives, stuffed peppers, pickles, sauerkraut, tomatoes, spinach...
  • Canned legumes (lentils, beans, chickpeas): in small quantities and combined with other ingredients, they will make up meals that are faithful to the Mediterranean diet and therefore moderate (not low) in carbohydrates.
  • Onions, garlic, spices, and all sorts of herbs, of course...
  • For cooking: first cold pressed extra virgin olive oil, coconut oil, duck fat, coconut milk, clarified butter...
  • 100% dark chocolate.
  • Herbal teas.

So this is my ultimate list, I probably forgot some things, feel free to bounce in the comments if you have other ideas!

If this list has helped you, please let me know, and if you think it can help others, please consider sharing it!

In the next post, I will share with you my top of the food supplements, vitamins and minerals to choose for containment! And why not the best exercises to do at home in order not to mummify while waiting for the end of the epidemic...

See you soon, and good luck in this difficult ordeal!

All about Dr Laurent Schwartz's metabolic treatment

11 Dec 2019 0 comment blooness

Here is a complete summary of the protocol of Laurent Schwartz, the famous oncologist considered "iconoclastic" by some of his peers. In fact, it is a treatment developed to slow down the tumour growth of cancer cells, based on the metabolic hypothesis of cancer, according to which this disease is rooted in a failure of the mitochondrial activity of the body's cells and an inability to manage the burning of sugar.

To date, there is no official proof of the effectiveness of this treatment. But some testimonials seem to show a better effect on people with cancer, and many Internet users around the world have started to test it, with varying degrees of success.

The scientific reasoning leading to this treatment entitled METABLOC is detailed in the various books by Dr. Laurent Schwartz, including the famous Cancer: a simple, non-toxic treatment.

Who is Laurent Schwartz?

Laurent Schwartz is a French oncologist born in 1958. He was a researcher at the National Cancer Institute and then resident (intern) at the Massachusetts General Hospital of Harvard University where he specialized in radiotherapy oncology in the 1980s, before becoming an officer as a Hospital Practitioner in France in the 1990s.

He became famous for a theory that cancer is a relatively "simple" metabolic disease, rather than a genome-related disease that is considered "obscure".

This is based on the Warburg effect, i.e. the drop in the energy yield of the cell. He then brought together scientists from various fields to explore this avenue, pointing to the failure of modern cancerology in his book "Metastases: Truths about cancer"This led to his exclusion from the Assistance Publique des HĂ´pitaux de Paris, before he was subsequently reinstated.

Since then, Internet users and many websites selling food supplements have taken hold of the treatment he developed. For his part, oncologist Laurent Schwartz is trying to launch standardised trials to confirm or invalidate the results of his treatment, but he seems to have run into some administrative hurdles that are relatively difficult to set in motion.

Originally, Warburg's hypothesis

Warburg, winner of the 1931 Nobel Prize in Medicine, observed just under a century ago that rapidly growing cancer cells had glycolysis rates up to 200 times higher than normal cells from the same tissue.

Otto H. Warburg, German physician, physiologist and biochemist, winner of the 1931 Nobel Prize in Physiology or Medicine.

Otto Warburg therefore postulated that this change in metabolism is the root cause of cancer. However, current official oncology views this "Warburg effect" as the result of a genetic mutation rather than as a cause.

Laurent Schwartz's theory and research

However, the consensus is that mitochondrial activity of tumour cells is affected. Dr. Laurent Schwartz therefore considers the decrease in cellular energy output - for which the mitochondria are responsible - to be the source of cancer. It is thought to be a normal aging of the mitochondria, which are no longer able to burn glucose for energy, causing fermentation inside the cells, which grow and proliferate.

Laurent Schwartz will therefore seek, in a way, to revive mitochondrial activity. To do this, he and the scientists he has gathered have studied all the food supplements and drugs that simultaneously allow the mitochondria to be revived for as long as possible, in order to slow down tumour growth.

After conducting about 100 tests on mice, the group led by Laurent Schwartz initially observed that the combination of lipoic acid (pyruvate dehydrogenase activator) and hydroxycitrate (citrate lyase inhibitor) resulted in the stabilization of implanted tumors in mice.

This observation will form the basis of the metabolic treatment of the famous controversial oncologist, which he will put on paper in his book Cancer: a simple, non-toxic treatment. In this book, the countercurrent oncologist recommends drastically reducing the consumption of sugar and carbohydrates, via a ketogenic dietThis is coupled with the consumption of certain dietary supplements that are supposed to boost mitochondrial activity.

Since then, Dr. Laurent Schwartz has suggested coupling his treatment with conventional treatments (radiotherapy, chemotherapy, etc...) which are now more targeted, more effective, and less violent than in the past.

METABLOC: metabolic treatment in practice (doses, drugs)

Doctor Laurent Schwartz has issued different protocols, which Internet users have tried in turn with varying degrees of success.

Here is an overview of these protocols.

What is made available below is obviously not a prescription, nor even a recommendation, but a simple summary of the alternative treatment, which should be taken with tweezers.

It is wise, before trying anything, to get in touch with a doctor, and to go to Dr. Laurent Schwartz's website to make sure that the information you find here is still up to date.

Protocol n°1 : Hydroxycitrate + Alpha-lipoic acid

The combination of these two molecules forms the basis of METABLOC (Dr Laurent Schwartz's metabolic treatment). Consumed together, they would have succeeded in slowing tumour growth in mice. Here are the recommended doses.

  • Alpha-lipoic acid: 600mg by slow intravenous injection or 800mg in the morning and 800mg orally in the evening. Sodium R-lipoate can replace alpha-lipoic acid.
  • Hydroxycitrate: 500 mg in tablets, morning, noon and evening before meals.

Alpha-lipoic acid is marketed by the Vitall+ laboratory and can be ordered on the Onaterra website.

Solgar hydroxycitrate can also be found on the Onaterra site.

 

Protocol No. 2: The ketogenic regime

The ketogenic diet is inseparable from the first protocol of combining hydroxycitrate and alpha-lipoic acid. The aim is to give the least possible "fuel" to cancer cells, which are fond of glucose, by means of this food, which is increasingly being used in the world.

So it goes through:

  • The total elimination of foods with a high glycemic index and high glycemic load: jams, sweets, pastries, sweetened drinks, etc.
  • The total elimination of all starchy foods: bread, pasta, rice, potatoes, polenta, white and red beans, lentils...
  • Total removal of fruit, except for berries in moderate quantities.
  • The removal of vegetables, except for most green vegetables.
  • The significant increase in fatty foods: eggs, olives, avocados, olive oil, coconut oil to be mixed with vegetables, nuts in moderate quantities, mayonnaise, fatty meats, fatty fish, cream, butter (ideally clarified ghee butter), some cheeses (not yoghurts and cheeses made from pasteurised cow's milk).
  • Moderate protein consumption, as the body can make glucose from protein (neoglucogenesis); no more than 1g of protein per day per kilo of body weight should be consumed (100 g of meat contains on average 25 g of protein; 100 g of fish 20 g of protein, 100 g of hard cheese 25 g of protein).

The Blooness guide has about ten chapters devoted to the ketogenic diet, and how to set it up.

 

Protocol No. 3: MMS or chlorine dioxide

A year ago, Dr. Laurent Schwartz launched the trail of sodium chlorite coupled with hydrochloric acid. While some will be skeptical about the effectiveness of such a remedy, others have taken up the protocol. One must be doubly vigilant with this protocol, which is likely to cause irritation, especially when the dosage is badly done.

Originally, this mixture resulting in chlorine dioxide is permitted for the chemical purification of tap and drinking water, as well as for keeping swimming pool water free of bacteria. It is also used by some hikers to purify their water.

The kit is sold by some food supplement shops, and you have to mix it yourself, using a pipette:

  • Mix 1 drop of hydrochloric acid with 1 drop of sodium chlorite in a glass.
  • Wait 3 minutes for the amber-coloured chlorine dioxide to form.
  • Dilute in a glass of water and drink immediately.

The protocol will consist in taking up to 10 doses per day every 2 hours, before increasing the dose to 3 drops per dose.

 

Protocol 4: Methylene Blue

One of the last tracks mentioned by Dr. Schwartz's current is methylene blue. For the moment, it is impossible to know the recommended dosage, as it depends on each case.

 

Protocol No. 5: related tracks

Other supplements have been suggested in Dr. Schwartz's books. Some are the result of experiments carried out by other oncologists, particularly in the United States, and which would have given satisfactory results on certain patients.

Some also follow the same logic: to lower blood sugar to the maximum, so as not to cause fermentation of cells lacking sufficient mitochondrial activity, and to restart the metabolism.

  • Vitamin D, up to 10,000 IU / day
  • The "Low Dose Naltrexone": this is Naltrexone in a very low dose, 3 to 4mg before sleep, prescribed only by prescription. It can be ordered on this site.
  • Metformin, a drug normally prescribed for diabetes, suggested up to 3g / day.
  • Diclofenac (sold under the name Voltarene, 75mg): anti-inflammatory that reduces the entry of glucose.
  • A proton pump inhibitor, e.g. omeprazole: 20-40 mg per day
  • Amiloride: 10 to 40 mg three times a day. Prescription only.
  • An anhydrate carboxylase inhibitor, e.g. acetalozamide (Diamox): 250 mg daily. Prescription only.

It is impossible to know which drug(s) is (are) recommended to be taken simultaneously, at what time, in what context and at what stage of the disease, among all of them. This is a synthesis of all the tracks outlined by Laurent Schwartz himself, or by the movement that revolves around the metabolic track of cancer.

It will therefore be necessary to be followed by an oncologist who is already aware of the issue, in order to hope to have possible solutions. Unfortunately, many patients feel neglected by official medicine, which for the moment remains mute on the metabolic track, and only recommends chemotherapy treatments, without any advice on nutrition and the sugar problem.

Some patients therefore embark, at their own risk and peril, on parallel medication, sharing their results on the Internet ...

For his part, Doctor Laurent Schwartz is continuing his crusade, with few resources allocated to his research for the time being. Will the future prove him right?