Category Archives: Nutrition

Oxygenating our Bodies with Iron

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Now we are aware that Calcium is very important for the body to keep strong bones (click here to read about calcium). Let’s learn a little more about iron. The main function of this mineral is the transportation of oxygen to many places of our bodies such as lungs, tissues and heart. Our bodies are efficient, economical and conservative when it comes to the usage of iron, that’s why a low quantity of iron is necessary, what makes of vegetal sources a good option for our consumption, since, the kind of iron present, has a lower percentage of absorption than the animal sources.

It’s important to know how to optimize the absorption of iron and the food that contains higher amounts of this mineral.

  1. Iron is best absorbed when consumed along with vitamin C (limonade is one great ally and alkalizing).
  2. The following foods are rich in iron and in micronutrients that improves its absorption (like vitamin C):
    • Flaxseed: 4,7 mg of iron per 100 grs. – Soak the seeds for at least 24 hours and wash them before consuming them blended.
    • Walnuts: 2 mg of iron per 100 grs. – Soak the nuts for at least 24 hours and wash them before consuming them.
    • Almonds: 3,1 mg of iron per 100 grs. – Soak the nuts for at least 24 hours and wash them before consuming them.
    • Kale: 0,5 mg of iron per 100 grs

As we can perceive, nuts and seeds are functional foods rich in minerals, so it is important to include in our diets those that are better for us (click here to read about expanding the perception about our bodies).

Love,
Ángel

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Is it truly from our hearts?

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This week, I’ve been focusing my attention on human interactions, of us who want to integrate through love, transparency, respect, integrity and coherence, and I’ve perceived that knowledge and searching for “truth”, can be the foundation of segregation. When we perceive that all the knowledge we own is part of the reality we live (even being imperceptible for someone`s perception system), we can use knowledge integrated to our experience to construct our own wisdom, instead of doing what we are used to do: imposing our truth on others and, then, feel separated victims because they don’t want to listen to what we say.

In every area of our lives as social human beings (scientific, spiritual, religious, politic, etc.), we have transmitted knowledge with a tendency towards polarization that creates conflict, separation and opposition, often based on what people tell us and not on what we experience or live. We use our minds to define if something is good or bad and, from that point, we select information from our emotions, created by our beliefs. The  issue comes when we feel something as if it’s real because we feel good and we say that is from our hearts, being unconscious of the fact that is coming from an emotion.

Since we are used to say that everything that makes us feel euphoric comes from the heart, we have ignored that we own emotions which we have classified as “good” that lead us, not to act but to react about situations in life from our personal interest. Everything we feel, think and express, has an impact on what we construct, on evetyhing and everyone around, so, reactions from emotions come from our mind, which is not truly integrated to the whole, on the other hand, actions from our heart come from the feeling of unity using our minds to put it into context, in the most appropriate way possible, from our knowledge and experience integrated (click here to read about connecting ourselves to our hearts)

Everytime we want to discover the origin of the way we feel, think and express ourselves, through words and actions, to understand if they are really from our hearts, we can make ourselves the following questions:

  1. Are we integrating? When we integrate we are focused on integrating and transmitting to construct, if we segregate, then we judge (positively or negatively), compare and blame (click here to read about responsability).

  2. Do we feel at peace? When a decision comes from our hearts we feel peace, if it comes from our minds, and heart misaligned, we feel emotional states such as uneasiness, pain, sadness, euphoria, happiness, anxiety, stress, etc.

  3. Can we express in a transparent way what we decide? When we are capable of finding the appropriate way of expressing our decisions in a respectful and integrative way (click here to read about respect), we are able to put our mind at the disposal of the heart by using transparency (click here to read about transparency).

Our heart always look for integration through coherence, transparency, respect and integrity, this way, our decisions made, based on certainty, construct with the most solid foundation we can create as human beings in the present. Everything that is constructed from a extreme of polarity tends to find its extreme of destruction, therefore, the more integral and aligned to our heart our construction is, more stability it finds to perpetuate itself and continue its evolution through consciousness. Let’s construct from integration and perceive the transformation of all the areas of our lives and our society.

Love,
Ángel

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Potentiating Our Breathing

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Breathing is an essential part of our nutrition process, since the oxygen that goes into our lungs is transported to all the cells of our body, in order to do the cellular respiration process, that occurs in the mitochondria, and that, through the oxydation of the nutrients given to our bodies from our nutrition (click here to read about micronutrients and cell regeneration) produces the energy our body needs to keep our vital functions, and allow ourselves to take our creativity to action (click here to read about creativity from sublimation).

As we know our bodies better, we get to understand that there’s a more appropriate way of breathing in order to use 100% of our lung capacity, and increase our energy levels by eating just what is appropriate for us in our present moment (click here to read about nurtiring more by eating less). By following these simple steps we can potentiate our breathing process:

  1. Position: the most appropriate position for a more efficient breathing is being with our back straight, whether lying or sitting, with the shoulders open and the abdomen contracted.

  2. Inhalation: for a more efficient breathing, it is essential to inhale the air through the nose (for those who have had rhinitis and have gotten used to breathe throught the mouth, we gradually need to get used to breathe through the nose so the air can find its own way inside the nasal space click here to read about how I got rid of rhinitis), since our nose serve as a filter for the air we breathe.

  3. External movement: as the air enters the lungs, the external movement of expansion must begin in the upper abdomen (where the diaphragm is) and expand towards the sternum (expanding the chest and keeping the shoulders still), when the air comes out, the contraction movement begins in the sternum and ends in the upper abdomen.

  4. Exhalation: when we have totally expanded our sternum we can start exhaling slowly through the nose.

To increase our lung capacity, we can perform this complete nasal breathing by counting the seconds as we inhale, hold the air, exhale and wait to start the process again. As we increase the number of seconds in these processes, we perceive an increase in our tranquility and our personal and creative energy. The idea is to maintain this breath at all times, so we need to integrate this practice to perceive its effect in all areas of our lives.

Love,
Ángel

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Regulating Our Metabolism With Iodine

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In this journey through minerals, we have known a little more about Calcium (click here to read about calcium) and Iron (click here to read about iron), and its importance for the body. Today, the issue is the IODINE. The body of an adult contains an average of around 20 to 50 mg of iodine, and most of it is found in the thyroid gland. Iodine is essential for the formation of the thyroid hormone that secretes this gland, which is important for the regulation of metabolism. Thyroid hormones in children support normal growth and development, including mental development.

It is important to know how to optimize the absorption of iodine and foods that contain higher concentrations of the mineral.

  1. Iodine is better absorbed when our intestine is balanced, this is achieved by investing in the consumption of more natural and organic foods (if possible) and consuming enough water and enough omegas to keep our bowels moving.
  2. Foods of marine origin (like seaweed) and iodized salt contain the highest levels of iodine (a good portion of sushi, even without fish, is a good source of iodine if it’s made with seaweed and salt).

IODINE is one of the essential micronutrients we need to consume in the appropriate measure for our own body (click here to read about cell regeneration and micronutrients). We need to remember that our body has a special way of reacting to what we intake, that’s why it is very important to be conscious about what is really appropriate for us (click here to read about our nutricional consciousness) It is always time to know our bodies and give them just what’s necessary, this is part of a process of connection that leads us to develop our energetic efficiency, what allows us to increase our creativity and creation levels.

Love,
Ángel

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3 questions to detach from food beliefs

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Now that we are following the 4 steps to expand nutritional consciousness (click here to read about the expansion of the nutritional awareness), we can focus on the importance of working on DETACHMENT.

We’ve had the same habits for a very long time, at times without knowing exactly why and, other times, thinking that what we consume is “good for us“. Thanks to the exercise of consciousness we can perceive that each body reacts in a different way, as well as people react in different ways to the same situation.

Our body is wise, often, that wisdom starts at the very moment of seeing or eating something. The idea of a conscious nutrition is about knowing which food that we like, and is good for us, contains more nutrients, in order to enrich our diets and transform them into a more efficient energy source.

From now on, the invitation is to detach from our food beliefs, so we can open up our minds to the idea of nutrition. Let’s ask 3 simple questions to ourselves:

  1. What do we eat just because people say is good for us?
  2. Is it really good for us?
  3. Do we enjoy the flavor and our bodies reacts well when we eat that?

Let’s create habits based on the integration of scientific knowledge and our natural wisdom (click here to read the text about micronutrients and cell regeneration). Currently, my diet is focused on the consumption of fruits, drupes, seeds and grains, all high in micronutrients. What about yours? What do you eat every day and why do you eat that?

Love,
Ángel

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Nutritional Necessities: Adaptation to the Context

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As humanity evolves, eating habits are transformed. Milk and meat have been necessary, especially for people who have lived as nomads (usually blood type B) and for people who have been hunters, either due to lack of knowledge to work the land or the Infertility of the soil they inhabit (usually blood type O), but, are dairy and meat products really necessary for our nutrition? The answer is NO. The only reason why these foods are still relevant is because of the presence of vitamin B12 that can easily be found in the consumption of boiled eggs. In addition, vitamin B12 is preserved in the liver.

Currently, we have a greater stability that allows us to develop agriculture in our fertile soils and transport the natural products to several places, making possible the consumption of the nutrients that we really need. For this reason it is possible to adapt to the context so we can really give our body what it needs to nourish our cells and bring more energy to maintain our health (click here to read about micronutrients for cell regeneration), this way, and associating nutrition with healthy habits such as learning how to breathe, how to allow emotions to flow, how to get enough sleep and doing physical exercises (click here to buy the ebook 7 Levels for Personal Empowerment, which brings practical exercises to integrate and create a more integral and healthy life), we increase our energy levels and we learn to relate in a more conscious way with our own body.

Now that we have the option of acquiring habits that construct our nutrition, it is important to begin to seek knowledge, to experiment with our own body (click here to read about expanding nutritional consciousness) and to find the most appropriate way to nourish ourselves. By doing this, we are supporting the construction of a more conscious and peaceful consumption (our bodies, the animals and the planet are grateful for it). These are some actions we can take to perceive the response of our body:

  1. RESTRICTION TEST: Choosing a food to suspend for a week, first beef, then pork, then chicken, then fish (according to each case) and then milk, cheeses, prepared meat products, etc. . This same test is good for all the food we eat, since each organism reacts differently and the idea is to find the foods that really give us energy because they nourish ourselves.

  2. SMELL AND TASTE TEST: The taste of food varies a lot, especially when there is a tendency to mix food with other foods, which is very common. The proposal is to take each of the foods separately, without salt, to feel if we really like the smell and the taste of them alone, raw and cooked.

By understanding how our body works and learning to give what it needs, we perceive that we can maintain a high level of energy during the day eating less (click here to read about eating less nourishing more) and restore our organs health and integrity from the cell (click here to read about the importance of proteins for cells).

Love,
Ángel

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Cleaning our Bodies From Inside Out

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All my life I’ve had allergies (mainly dermatitis and rhinitis), but I always thought it was something hereditary and that I couldn’t do anything about it, until I started reading about nutrition and connected my allergies with the way I nurture myself and my emotional states, and since the cells discard what doesn’t work, it is necessary that we learn to give our bodies what they really need (click here to read about micronutrients and cell regeneration), because, this way, the cleaning process, done constantly, allows the cells to regenerate more easily and avoid accumulation due to excesses.

When we have an excess of toxins in the body we present symptoms, such as fatigue, that seem normal (due to illness or aging) because many of the people we know have them, but that is not the maximum expression of our bodies energetic and health capacity. The body eliminates toxins through sweat (skin) and mucus (mucous). When we have an excess of toxins, and the skin presents some alteration, it is due to the accumulation of toxins in the liver and sweat, that brings a little more toxins than normal, on the other hand, when we are in low temperatures, or we “get cold” more toxins are eliminated through the mucous membranes generating cold symptoms or altering other organs of the body and internal discharges. To keep our bodies healthy and energized, we need to keep it well nourished (nutritionally and emotionally).

Understanding a little better how our bodies eliminate toxins we can be an active part of its own cleansing with these simple actions:

  1. DRINK WARM WATER WITH LEMON IN FASTES: Lemons contain citric acid, calcium, magnesium and vitamin C, essential for cellular processes. Also bioflavonoids, pectin and limonene, which promote immunity and fight infection. Warm water is easier to process by our body.

  2. AVOID THE INTAKE OF HEAVY FOOD: each of us needs to know what foods are heavy for us and avoid them to respect our bodies and allow them to function better (click here to read about expanding nutritional awareness), in my case I’ve suspended all foods from animal origin (except eggs), and decreased the consumption of tubers and everything that contains sugar and wheat.

  3. EXERCISE: when we exercise, we favor the circulation and the oxygenation of our body, this assists the cells to clean themselves and stay active.

  4. GET AWAY FROM STRESSFUL SITUATIONS: when we are exposed to situations we don’t know how to deal with, we subject our cells, and our bodies, to the stress of our own disability. While we find ways to live situations with more knowledge and calm, we need to stay a little away to allow ourselves to stabilize.

  5. GIVE PREFERENCE TO JUICES AND CREAM SOUPS BASED ON WATER: juices, with fresh fruits and germinated seeds, and vegetable cream soups, give the body vitamins and minerals necessary for cell regeneration.

Our body needs us to reapproximate to it with more knowledge about its functioning in order to integrate it into our reality in the most healthy way possible and thus have the energy and health necessary to enjoy our life in a more integral way. If you have any advice that can help to cleanse the body from the inside out, share it with us by leaving it in the comments.

.

Love,
Ángel

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Micronutrients Part 2: Regenerating our cells

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Now that we understand that, in order to nourish ourselves better, we need to eat less but with more quality (click here to read the first part of the Micronutrients series), we can better understand how functional foods are integrated to enhance cell regeneration.

Our cells regenerate themselves if we give them the appropriate environment and time to do it, that is why we must avoid excesses, both of things considered “good” and those considered “bad”, all that our body really needs at a nutritional level (micro and macronutrients) must be consumed consciously in the appropriate measure for our own body, that is why it is so important to perceive the reactions that arise to each food that we consume separately, considering that there may be reactions from the moment that we smell it, until the moment it leaves the body completely (click here to read the article on expansion of nutritional consciousness).

Now, let’s imagine that every constructive habit we have (nourish ourselves, breathe better, do some physical activity, take care of our emotional health, sleep better) is promoting cell regeneration and maintaining the functioning of our body stable, and that every destructive habit we have (consume empty food, smoking, drinking excessively, staying emotional, breathing inadequately, being sedentary, sleeping poorly) is increasingly degenerating each of our cells and, consequently, our organs, causing alterations in the functioning of our body and leading ourselves to states in which we can not continue to be empowered of our own lives, because we are increasingly dependent on what helps us to recover our natural state of health (which we have created with our own destructive habits, and we can also reverse them).

Understanding better that we can assume the responsibility for really taking care of our body, as a main priority, since when having health we can perform better in what we enjoy doing, let’s see how functional foods, those full of essential nutrients that enhance our health, assist us in building an appropriate environment for our cells to continue their regeneration process bringing health to our body and higher levels of energy:

  1. CONTRIBUTION OF CLEAN ENERGY: By consuming natural foods, rich in micro and macronutrients, which are accepted by the cells, the cells can continue their process of obtaining what they need without having to fight what they can’t accept, therefore their energy is clean and focused on maintaining its functional process in our body. This is mainly done by fruits, vegetables, cereals, nuts and seeds, because of its high content of carbohydrates and healthy fats.

  2. GROWTH AND REGENERATION: While our body is growing, it needs material so that the cells can divide and form the necessary structures. When we reach adulthood, the cells need the proper material to keep themselves in constant regeneration and to renew dead cells of organs. like the skin. For growth and regeneration, the main foods are cereals, nuts, seeds and water (mineralized), due to their high content of proteins and minerals.

  3. REGULATION: Inside the cells, chemical reactions take place that need, especially, the presence of vitamins to occur. Here we find the need to consume fruits, nuts, vegetables and water (mineralized), due to its high content of vitamins and minerals.

I have a diet based on fruits, vegetables, cereals, nuts, germinated seeds, and the appropriate amount of mineralized water for my body, which is where I can find all the nutrients I need, the only thing I consume from animal sources are eggs (once or twice a month), they are my source of vitamin B12 (for now), since I prefer to feed properly than include any type of supplement in my diet. And you? On what do you base your diet? Does it work for you?

Love,
Ángel

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Micronutrients Part 1: Nourishing More Eating Less

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We need to understand that our body works as an integrated system and that our health must be constructed minute by minute with more conscious decisions to reconnect ourselves to our bodies, and all that they mean, when we really want to enhance our energy and our health in the present.

Micronutrients are nutrients that the body needs in small amounts to function properly. In this group we find vitamins and minerals, which can be found in greater quantities, and with a better level of absorption, and in less volume of food, in functional foods. As we have discussed before, the intestine is the place where absorption of nutrients occurs (click here to read the full article on absorption of nutrients), it is for this reason that it it is very important that we learn to perceive what our body wants to transmit to us. Through the chemical reactions that occur, such as the lack, the increase or the balance of our energy, the pains or the easy flow, the alterations in our normal vital functions, all these are responses to a chemical reactions within our organism (which, clearly, are also related to our mental and emotional state – click here to read the article of sublimation of our mental, emotional, creative, sexual and sentimental worlds).

Each of the cells in our body needs an appropriate amount of water, which, in order to be retained, needs the presence of minerals, nowadays we need to include in our diet the consumption of sea salt, or Himalayan, to mineralize the water we consume and adjust the levels of iodine in our bodies (click here to read about the importance of iodine in our diet). An appropriate amount of healthy fats is necessary for the body to perform some specific processes of assimilation and transport of essential vitamins (click here to read about healthy fats). All the processes in our body are connected to bring us health, for that, it is important that we begin to invest in learning to adapt the diet that best fits each one of us, remember that we are all different and, for this reason, it is necessary that we give more attention to our body and integrate foods of greater nutritional value to our diet. Here we have some foods that are excellent sources of nutrients and that we can include in our diet to make our own body processes more efficient:

  1. Flaxseed: this seed contains macronutrients as fats (healthy Omega 3 and 6), carbohydrates, vegetable protein and large amount of soluble fiber. Of the micronutrients contains vitamins E, B1, B2, B3, B5. B6 and minerals such as magnesium, calcium, potassium, phosphorus, sodium, iron, zinc and selenium. The best way to consume it is leaving 20 grams of seeds to soak (at least 24 hours) to start the process of germination and enhance their nutrients, wash them to remove excess of phytic acid and consume them liquefied with a fruit of our preference.

  2. Almond: this fruit contains macronutrients as fats (healthy Omega 3 and 6), carbohydrates, vegetable protein and large amount of soluble fiber. Of the micronutrients contains vitamins C, E, B1, B3, B6, B9 and minerals such as magnesium, calcium, potassium, phosphorus, sodium, iron, zinc and selenium. The best way to consume it is to leave 20 grams of almonds soaking (at least 24 hours) to start the process of germination and enhance their nutrients, wash them to remove excess of phytic acid and consume them with a fruit of our preference, they can also be liquefied.

  3. Broccoli: this vegetable contains more nutrients than the others, since it has large amounts of vitamin C, folic acid and beta-carotene, potassium, calcium, iron, selenium, vitamin E. The best way to consume it, is cooking it with whatever we are eating, as with rice, to improve the absorption of its nutrients.

  4. Olive Oil: this oil contains vitamin E and vitamin K, which makes it beneficial for our circulatory system and to maintain a correct coagulation. The best way to consume it is to use 2 tablespoons, at room temperature, alone or as an accompaniment to a meal. It is important that we choose oil packed in dark glass bottles to maintain the nutrients and the quality, and avoid oxydation by sunlight.

Let’s be more aware of the reasons why we consume the food we consume. Much of what we eat may have been the unconscious habit of many people for many generations, but today we have much more information and food available to learn to choose what is good for ourselves. Let’s try diets with more nutrient-rich foods and see our energy increase in all areas of our lives.

Love,
Ángel

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Strong Bones: 3 important aspects to consume calcium in an efficient way

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Now that we are aware of what’s necessary to improve the absorption of nutrients (click here to read about absorption) in our bodies and of the reason why we must be conscious of consuming macronutrients of high nutritional value (carbohydrates (click to read about carbohydrates), proteins (click to read about proteins)  and fats (click to read about fats)), it’s time to know the essential micronutrients for our bodies and their functions.

Let’s start with the minerals. In the book Human nutrition in the developing world (available in English at Food and Agriculture Organization of the United Nations – FAO website) we can find information about the pshysiological and structural function that minerals have in the human body, and that is our topic for the next articles from now on.

Today, the subject is Calcium, one of the most important minerals for our bodies, since it is the main constituent of bones, and what keeps them strong. Along with phosphorus it is important for the muscle functions, nerve stimulation, enzymatic and hormonal activities and the transport of oxigen.

It is important to be conscious about the important aspects for the absorption of calcium and the food that contains higher concentrations of the mineral.

  1. Calcium is best absorbed when consumed along with vitamin C (limonade is one great ally and alkalizing)
  2. It is necessary to have, at least, a 10 minutes sunbath a day, without protection.
  3. The following foods are rich in calcium and in many other minerals that improves its absorption (like phosphorus and vitamin C):
    • Flaxseed: 255 mg of calcium per 100 grs. – Soak the seeds for at least 24 hours and wash them before consuming them blended.
    • Walnuts: 94 mg of calcium per 100 grs. – Soak the nuts for at least 24 hours and wash them before consuming them.
    • Almonds: 216 mg of calcium per 100 grs. – Soak the nuts for at least 24 hours and wash them before consuming them.
    • Kale: 135 mg of calcium per 100 grs.

Let’s strengthen our bodies from the inside out and feel our vital energy increase. We must always appreciate the foods we consume and practice conscious consumption (click here to read about micronutrients).

Love,
Ángel

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