Conductas sedentarias en niños y adolescentes

Well-grown vegetables, squash and potatoes are rich in nutrients and generally have more fiber and minerals than fruits. For their nourishing properties, steamed vegetables and fresh-made raw-living juices are highly recommended for self-heal-ing C&C. Raw vegetables are more nourishself-heal-ing than cooked vegetables, which have had their life force, enzymes and vitamins degraded or destroyed by heat; however, lightly steamed vegetables (as well as squash and potatoes) are still very nourishing and are recommended. Again, raw vegetables and salads are NOT recommended for people with C&C flare-ups or active inflammation—they can irritate the bowel, so it is best to juice them and steam them during the healing phase.

Vegetables, squash and potatoes supply valuable mineral salts. Minerals act as cofactors for our digestive enzymes, making them more effective. Minerals also serve as cofactors for our cellular enzymes, assisting in the conversion of nutrients into fuel and in the offloading of toxins. Without a regular supply of these cofac-tors, health cannot be maintained.

People who have overcome C&C need to focus on thorough mastication when eating whole vegetables in order to reduce the digestive responsibilities of the stom-ach and small intestine. Blended vegetable salads (made in a blender or food proces-sor with some water or fresh vegetable juice) are recommended for those with weak digestion. Irritating vegetables, such as onions, radishes and garlic (actually an herb), must be avoided. As one begins eating a more and more natural diet, a natu-ral appreciation for vegetables will be gained. And with this, one will no longer need

to use flavorings and irritating condiments, which mask the true flavor of foods and impair the body’s ability to sense their digestive enzyme requirements.

Vitamins

Vitamin deficiency typically plays a major role in the development of C&C.

The role of vitamins becomes even more crucial during the manifestation of C&C because of the accelerated loss of body tissue and fluids stemming from the ravag-ing effects of inflammation, the body’s resortravag-ing to the use of its nutrient stores, and increased elimination.

All of the vitamins essential for robust health can be obtained by eating a diet of fruits, vegetables, seeds and nuts grown in healthy soil. We also need daily sunshine in order to make our own vitamin D. Some vitamins, including some B’s and K, are made in the gut, as long as there are healthy flora. However, there is controversy as to whether we actually utilize those vitamins. Flora imbal-ances brought on by malnutrition, frequent bowel movements, drugs, enemas and colonics can inhibit the manufacture of these vitamins. Vitamins from fresh plant and fruit foods and the sun are our perfect sources; vitamin pills are to varying degrees toxic, unusable and not recommended. The following is a discussion of the vitamins which are key in nutritional healing for C&C:

a Also called carotene, A’s absorption may be impaired with C&C. Carotene in plants is converted to A in the liver. A is needed for the repair of mucous mem-branes. The best natural sources of A are green and yellow vegetables and yellow fruits. Carrots and carrot juice are high in carotene.

B Complex

All of the B vitamins are needed to nourish the nervous system, assist in energy management, repair tissue and facilitate digestion. All are available from whole plant and fruit foods, including vitamin B12 which is also manufactured in our gut by bacteria. Under normal conditions, vitamin B12 need not be obtained from animal sources or supplements or shots. However, if there is a critically-low level, as confirmed by a urinary methylmalonic acid (uMMA) test (the only reli-able test for vitamin B12), methylcobalamin (vitamin B12) supplements or shots are recommended. Vitamin B12 absorption requires a certain polypeptide called

“intrinsic factor” which is produced by the parietal cells of the stomach. In cases of malnutrition and intestinal inflammation, intrinsic factor may not be produced and absorption of all vitamins will be impaired. B vitamins are destroyed by sulfa drugs. For more information on vitamin B12, refer to the following section.

C Also called ascorbic acid, C is necessary for improving the adsorption of iron,

repairing blood vessels and mucous membranes. The best natural sources are raw bell peppers and citrus fruits. C supplementation is not recommended—overdosage results in loose stools.

D The “sunshine vitamin,” D helps with the assimilation of vitamin A, nerve function, blood clotting and combats depression. The best sources are sunshine (at least 15 minutes in the sun each day), sunflower seeds and nuts.

E Also called tochopherol, E is an antioxidant which is important in preventing the oxidation of fats. E also helps maintain healthy blood vessels and muscles. Best natural sources are leafy greens.

K Also called menadione, K helps prevent internal bleeding and hemorrhages.

Some sources list vitamin K deficiency as a cause of colitis. K can be formed by bacteria in the gut. K’s best natural sources are green leafy, cruciferous and sea vegetables. X-rays and aspirin destroy vitamin K.

P Also called bioflavinoids, P is necessary for the healthy function of the mucous membranes, capillaries and immune function. Some nutrition books list vitamin P deficiency as a source of colitis. P’s best natural sources are citrus fruits, cherries and grapes.

U Little is known about vitamin U, but it is thought to play a role in helping the body heal bowel ulcerations. U is found in raw cabbage juice. Since cabbage juice is high in sulfur, which can be irritating to the bowel, the intake of this juice should be minimized.

Minerals

Numerous studies have shown that minerals are a major determinant in our health and a broad spectrum, including the trace minerals, is essential for excellent health and longevity. Modern agricultural methods rely on only a few basic mineral compounds in their fertilizer and the soils they grow in are largely depleted in trace minerals. Even organic agriculture may not produce mineral-rich produce since many areas are deficient in trace minerals. Only recently have some organic growers begun to recognize the benefits of spreading rock powder amendments (also called rock dust) on their soils. Rock powder is derived from glacial or volcanic deposits and contains a broad spectrum of mineral elements (typically, over 90).

Because people with C&C typically become deficient in many minerals, they

will benefit from eating as much high-mineral-content food as possible. The best natural food sources of minerals are vegetables and fruits. These foods contain the mineral salts we need in health-promoting organic, electrolyte form. That is, the minerals are chelated, or bound to organic molecules, in ionic solution, as required by the body. In this form the minerals are nontoxic. Ionic and crystalline salts from sea water and land deposits are also rich in minerals but they are not chelated and, thus, they are toxic—one or two ounces of solid salt taken at once is deadly. While they can be used in emergency situations when there is critically low mineral or electrolyte level, they are not health-promoting, they contain many toxic elements and they should be avoided. Salt users who have C&C only heal after they discon-tinue salt use and adopt the diet program described herein.

Mineral supplements derived from rock powders are poorly used and can cause many problems, including deposits in joints, arterial plaque and metabolic and neurological imbalances. Furthermore, these are not recognized as food by the body and the body will attempt to excrete them, wasting your precious energy and money. Therefore, mineral supplements are not recommended because the body needs a full spectrum of organically-bound (naturally chelated) minerals as provided by nature in whole fresh plant foods.

Vegetables are the densest source of minerals. Freshly made vegetable juices are very useful for remineralizing the body. Minerals (and other nutrients) are released from the fibers of vegetables by mechanical juicers far more efficiently than by the masticating action of our teeth. Celery juice is the richest food source of electrolytes (especially organic sodium salts) and a most healthful source of minerals for those needing to make up severe mineral deficiencies.

Sea vegetables are the richest food source of minerals. Sea vegetables must be soaked and thoroughly rinsed to remove as much sea salt as possible. Only the softest varieties, such as dulse, in raw, whole leaf form, are recommended. Some varieties are too fibrous and tough for our teeth and digestive juices to break down and release the minerals. The use of sea vegetables is not recommended during the healing phase of C&C because they are too fibrous.

Green vegetable and grass and plant powders are rich in many minerals. They can be beneficial when obtained in organic, low-temperature-processed form and added to fresh juices. Barley powder is mild while wheatgrass powder has a stronger flavor which is too intense for most people. Products which are free of additives are best. For people in the throes of a severe detox, these powders are not recommended as they can accelerate the symptoms.

Blue-green micro-algaes in powder, flake and liquid form (spirulina, super blue-green, etc.) are also rich in a broad spectrum of minerals and other nutrients.

However, they are not recommended for many reasons, including: 1. they are extremely concentrated sources of protein, which tends to putrefy in the bowel; 2.

they are overstimulating, imparting a false sense of “feeling better” while

enervat-ing our organism; 3. some are cultivated in tanks with salt water which imparts a salty residue; 4. some are dried at high temperatures, damaging and altering the nutrients; and 5. all contain phycocyanin, a bitter protoplasmic poison.

“Superfood” is a new term for a variety of concentrated nutrient products.

None are recommended; they are too stimulating and unbalancing and their use is conducive to disordered eating.

The following is a discussion of the minerals which are key in nutritional heal-ing for C&C. Studies have found that most of these are deficient in persons with C&C. Here are the key minerals which are needed in relation to bowel health for nerve and muscle repair and function:

Calcium

Calcium is very important in nerve function and the contraction of muscles, including the intestines. Some sources list calcium deficiency as a factor in coli-tis. Relief from bowel cramping may be alleviated by eating calcium-rich foods.

Calcium is also important in hormone secretion and blood clotting, and it may help prevent cancer in cases of C&C. For calcium to be absorbed efficiently, the wall of the small intestine needs to be clean and a healthy population of flora must be present. The body’s metabolism of calcium depends upon the presence of sufficient magnesium. The best natural sources of calcium are most vegetables including soft, thoroughly-rinsed sea vegetables (such as whole leaf dulse), plus fruits, seeds and nuts.

Magnesium

Magnesium is also very important in muscle and nerve function, making it another key nutrient in relaxing bowel cramping and spasms and improving bowel motion. It is also important in blood sugar metabolism and the function of protein. Magnesium is a cofactor in about 300 of the body’s enzymes, so it helps our cells assimilate nutrients and expel wastes. It also has an alkalinizing effect on the body’s fluids. Its best natural sources are nuts, dark green and root vegetables, figs, citrus fruits, apples and sea vegetables.

Potassium

Potassium is beneficial for soothing nerves and muscle cramps, relieving diarrhea and transporting wastes for elimination. It is plentiful in bananas, nuts, avocados and many other fruits and vegetables.

Sodium

Sodium helps keep the nerves and muscles functioning properly and works to keep calcium and other minerals soluble in the blood. Sodium deficiency is cited as a factor in digestion problems. Its best natural sources are carrots, celery, beets and artichokes. Celery juice is high in sodium. (Avoid crystalline salt—it is toxic.)

Here are four key minerals which are needed for blood sugar metabolism, which is typically disordered in cases of C&C:

ZincZinc is a critical cofactor with many enzymes, is essential for protein synthesis and ulcer healing, muscle contraction, helps maintain the body’s acid-alkaline bal-ance, enhances immune function and protects against fatigue and depression. Its best natural sources are pumpkin seeds, nuts and root vegetables.

Manganese

Manganese is important in insulin production and, possibly, thyroid hormone production and is a cofactor for many enzymes. It also helps eliminate fatigue and improves muscle reflexes. Its best natural sources are green leafy vegetables, nuts, seeds and blueberries.

Chromium

Chromium is a trace mineral used in the metabolism of sugar which may help alleviate irritability associated with hypoglycemia, a condition which can be related to digestive disorders and C&C. The best natural sources are beets and walnuts. Walnuts should only be eaten fresh within a short time of the fall harvest as they go rancid quickly.

Iodine

Iodine is important in the function of the thyroid, which controls metabolism.

It helps relieve irritability and nervousness, symptoms that go hand in hand with C&C. Its best availability is in sea vegetables. The most easily digested sea veg-etable is dulse (which is very soft). Whole leaf dulse must be soaked and rinsed in pure water; then, the moisture can be squeezed out by hand before eating. Sea vegetables can be eaten plain, in salads, or blended in vegetable juices.

IronIron is essential in the building of healthy blood, which works to overcome fatigue and anemia. Its best natural sources are seeds, nuts, green leafy vegetables, asparagus, beets, avocados, watermelon, peaches, apricots, grapes, dates and raisins.

Selenium

Selenium is a trace mineral which works with vitamin E as an antioxidant, coun-teracting environmental pollutants. It is also an immune enhancer. It may also work against colon cancer. Its best natural sources are nuts, broccoli and tomatoes.

Silicon

Silicon is important in the formation of resilient connective tissue in organs and blood vessels and possibly helps deliver light energy into the cells. It is abun-dant in cucumbers, green leafy vegetables and beets.

Protein

Protein is one of the two largest dietary concerns (the other being the suitabil-ity of fruit) which arise for people considering this vegan diet approach. Concerns and fears are typically rooted in common erroneous beliefs: social conditioning which is based on falsehoods about health and nutrition stemming from at least a century of propaganda propagated by the meat, dairy and medical industries.

The happy truth about protein is that even the simplest vegan diet is an abun-dantly sufficient source of superior protein (actually, the building blocks of pro-tein, from which all animals build their protein: amino acids) and we don’t have to worry about it except in extreme cases of emaciation. High-protein foods cause virtually all cases of C&C and they are not needed, not even digestible and only serve to exacerbate C&C. Fruits and vegetables are premium, sufficient sources of amino acids, the building blocks of protein which our cells (primarily those of the liver) use to synthesize ALL of its protein. No—the protein in the flesh and muscles of a meat eater and milk drinker is not comprised of the very protein molecules which were ingested. Rather, that protein was synthesized from the amino acids which were reduced from protein molecules and assimilated after digestion in the small intestine.

Another happy truth is that the body recycles approximately 80% of the pro-tein it makes. As such, we do not need to concern ourselves with eating an abun-dance of protein every day because we simply do not normally lose much.

Those who believe that they are deriving quality protein from cooked meats are mistaken. The protein from cooked foods is largely destroyed or rendered unusable by the heat. In actuality, very little protein or amino acids are available from meat and dairy or any other cooked foods. Then how is it possible to grow and build muscle if little protein is available from meat and dairy?

All our protein needs are provided by plants and their fruits. Synthesis of the eight essential amino acids occurs in plants, but not in humans. Only plants extract nitrogen from the air and nitrates from the soil for amino acid synthesis.

Humans and other animals obtain essential amino acids from plant foods, includ-ing fruits. Plants and fruits would not exist without amino acids as part of their structures. The nonessential amino acids are synthesized within our bodies by digestive reduction of more complex amino acids (protein molecules) into simpler amino acids.

A broad diet of plant foods which excludes any and all animal foods provides all eight essential amino acids required by the body for all its protein needs. We will get enough amino acids if we simply eat vegan meals of appropriate foods in quantities which are satisfying. Countless vegans, including people who’ve suc-cessfully healed C&C and adopted the vegan lifestyle, have found their new eating style to be more satisfying and beneficial than their previous meat-based diets.

The following article appeared in Living Nutrition vol. 19.