I learned from Karl Mincin (@mincinnutritionist)
Supportive posts on his Instagram Page !!!
The history of the discovery of vitamins is the history of their deficiency disorders.
Their discoverer was Casimir Funk, who is considered the ‘father of vitamin therapy’.
In his experimental research, Funk studied the interrelationships in the human body
of those elements that Eijkman — had demonstrated in animals, particularly in birds.
In his experimental research, Funk identified the NH2 dietetic factors who’s essential to life, therefore, whose lack caused the ‘deficiency disorders’, as he called human beri-beri, scurvy, rickets and pellagra. In 1911, he designated these factors ‘vitamins’ (‘vita’ = life,
and ‘amine’ = a nitrogenous substance essential for life); this name was accepted by the scientific community in 1912.–
Why I personally have chosen to use meat asa condiment within context of a whole foods plant-based diet…
Both vegans and carnivores can find plenty of evidence
on each side of the scientific fence.
This is why I tend to straddle the middle.
Where are you on the continuum?
Science is ever changing its mind. If we went on the science of yesteryear, we would still believe that industrial oils are healthful, saturated plant fats like coconut oil are toxic and cholesterol causes heart disease, and, and, and…
Fact is, science has been corrupted by industry, and even pure science never tells us
the whole story. The illusion of evidence-based medicine. “Evidence-based medicine
has been corrupted by corporate interests, failed regulation and commercialization
of academia….” British Medical Journal March 2022
Science has never been the exact law.
Science is the pursuit of understanding that which is the law ~ nature.
Good science can be helpful, but even the best science isn’t God. I don’t ignore science,
but neither do I put all my trust in it. If you’re like me, you put greater weight on what our
creator has to say on the subject. Although he started us out on a strictly plant-based diet…
…God said: “Here I have given to you every seed-bearingplant that is on the entire earth and every tree with seed-bearing fruit.
Let them serve as food for you. ~Genesis 1:28
BTW Lifespan was over 900 years at that time
…At one point however, 1,700 years beyond the garden and after the flood of Noah’s day, he saw fit to introduce animal food into the human diet.
Every moving animal that is alive may serve as food for you. Just as I gave you the green vegetation, I give them all to you. Only flesh with its life—its blood—you must not. ~Genesis 9:3Who do you trust more, the scientist or the creator of all things?
️ONE SIZE VEGAN DOESN’T FIT ALL ~ Neither does one size carnivore.Throughout my 38 years in clinical nutrition practice I’ve had the opportunity to work with many patients who desperately want to be …
PLANTS ARE THE CENTER OF THE FOOD UNIVERSE ~ All eating paths ultimately lead back to plants.
Color leads to more color. Color changes mood. Mood changes behavior, performance & impacts whole body-mind health +
See what else you can find at the end of the rainbow, AKA my colorful veggie loaded,
bean rich, fruit filled, occasionally meat topped functional food page
️ONE SIZE VEGAN DOESN’T FIT ALL
RAW vs COOKED is a common question I’m asked by patients. There are plenty of great reasons to enjoy both!
There are advantages & disadvantages to each raw & cooked food. As with everything in nutrition, the only right answer is the one that’s tailored to our unique individual needs. The following considerations will help you determine what best applies to you personally, and how much of each to eat
Here’s the simple key: READ YOUR FOODS COLOR PEAK COLOR = PEAK NUTRITION & FLAVORColor is the best indicator of nutritional value & phytonutrient density.
Raw is not necessarily better. PROPERLY cooked vegetables are crisp-tender
and at peak color. Optimum cooking time varies from veg to veg.
Don’t get stuck on the number of minutes. Rather READ THE COLOR
When the color peaks are when nutrient density peaks
THE BROCCOLI EXAMPLE
Visualize three pieces of broccoli: on your left is raw, in the middle steamed 5 minutes,
the right boiled 30 minutes. Describe the color difference but think carefully before you
answer which one is the brightest color. It’s not raw but steamed.
I cannot overemphasize PROPERLY cooked vegetables and at peak color
ALL THE NITTY GRITTY DETAILS and
PROS & CONS OF THE FULL SPECTRUM OF COOKING!!!
For the most part, when it comes to cooked food, it’s a matter of degree – the amount of cooking. I like to think of it not as a light switch that is either off/raw OR on/cooked dead, but rather a dimmer switch representing the full spectrum of the entire range of cooking. For example, from blanched for 30 seconds or lightly steamed for a few minutes to light-medium/10 min, medium-heavy 20 min and finally well-cooked 30 ~ 60 min or overcooked 60+ min
EACH TOPIC BELOW IS CONTINUED IN COMMENTS
Although most SOUP is technically overcooked…
The IMPACT of HEAT on:
VULNERABLE VITAMINS…INDESTRUCTIBLE MINERALS…ENZYMES… MACROS: P/F/C
THE REASON properly cooked produce is superior to raw is that heat…THE DIGESTIBILITY DIFFERENCE
Raw foods are more…
“VEGGIES MAKE ME BLOAT”When veggies bloat or are not well tolerated, it’s usually a… CONT’D
mincinnutritionist
“VEGGIES MAKE ME BLOAT”Please be assured that plants did not CAUSE the problem. When veggies bloat or
are not well tolerated, it’s usually a microbiome imbalance and/or metabolic issue.
This root cause began long before any dietary changes.
Restrictive dieting or limiting an entire food group to reduce symptoms is simply
that – SYMPTOM management which essentially is using food in drug-like fashion.
Low FODMAP, Keto, Elimination, Low Histamine, Gluten-Free, Low-Fiber, etc.
Although such diets may keep symptoms at bay, it will be challenging if not
impossible to build & maintain long-term gut health, overall wellness &
balanced nutrition without adequate dietary diversity.
If you’d like to get to the root of it without restrictions, let’s talk.
Book a brief no-cost strategy session by linking in my Profile.
mincinnutritionist
THE DIGESTIBILITY DIFFERENCERaw foods are more difficult to digest than cooked. As described above, the action of heat on the plant tissue is much like the action of chewing or juicing. Heat breaks down this tough tissue making it not only more digestible but also the nutrients more assimilable. Again, it’s important to distinguish between properly cooked and overcooked. Although overcooked may be slightly easier to digest, the enzyme and nutrient loss ultimately impedes the digestive process. I encourage most all of my patients to include some raw food, and if their gut can tolerate it to strive for about 50% raw and 50% properly cooked/
mincinnutritionist
THE REASON properly cooked produce is superior to raw is that heat breaks down the fibrous cellulose wall tissues, making the nutrients more assimilable.
Its effect is similar to chewing.
mincinnutritionist
MACROS: PROTEIN ~ heat denatures protein much like a hot curling iron denatures the protein in hair tissue. Take egg for example. The less cooked the egg the more bioavailable the protein. Hard-boiled being the worst, raw the best
.
FATS ~ That holds up fairly well to moderate Heat, under 300 degrees. Above this temperature damaging oxidation of fatty acids occurs. I’ve discussed this in detail regarding Raw vs. Roasted Nuts in the nut and see posts on my profile page
.
STARCH \ CARBS ~ Heat causes starch molecules to swell & burst open after absorbing steam from their own moisture or cooking liquid. This disrupts their cellular structure
and makes them more easily digestible, and remaining nutrients are more bioavailable.
Raw starches don’t present your stomach with that same assistance, making digestion slower and less complete.
Dr Nicholas Gonzalez – Enzymes and Cancer
mincinnutritionist ENZYMES are perhaps the most sensitive to heat.
Again it’s not all or nothing, off or on. As heat is applied to produce,
enzyme loss is gradual and the higher the temp and longer the time,
the greater the loss.
mincinnutritionist INDESTRUCTIBLE MINERALS
Although minerals stand up extremely well to heat, they can be leached into cooking water. However if that water is consumed, the minerals are still intact and functional.
mincinnutritionist
The IMPACT of HEAT on: VULNERABLE VITAMINSWater soluble vitamins such as B and C are heat, light and air sensitive.
The longer and higher the heat, the greater the loss.
Fat soluble vitamins (A, D, E & K) are hardier, but have their limit.
mincinnutritionist
Although most SOUP is technically overcooked, the fact that the cooking medium/stock is consumed, much of the nutrition is retained therein, rather than being tossed out in cooking water. When you do cook vegetables separately, even the steam water should be reserved added to either soups, beverages, smoothies, or at the very least fed to your pets or plants. It’s too good & nutrient-rich to toss!coombsgreer
I read someone else posting about getting more calcium when cooked and rinsing the spinach to rinse off the nutrient that causes kidney stones. I’m like should I never eat spinach now?
mincinnutritionist
@coombsgreer
sounds like the intention would be to rinse off oxalates. However, heating spinach neutralizes oxalic acid. Rinsing will also remove calcium and other nutrients. Absolutely no need to rinse cooked spinach. Have you seen my post RETHINKING ANTI-NUTRIENTS explaining how oxalates are not the issue, but rather individual terrain?mincinnutritionist
For just a little while longer SOUP SEASON is still on…
SOUP STARTER BASICS ~ pick & choose and mix & match
from each of the following six categories.
The same recipe made by two different cooks will taste differently.
There’s only one you.
Make it YOUR way
PRIORITIZE VEGGIES
It all starts with Onion*
Then celery and carrot
Add another 2 ~ 3 above-ground veggies on hand
And 1~ 2 root veggies such as potato or squash
Saute 10 minutes in oil
Frozen or dried vegetables are fine in a pinch or can be added to plenty
of fresh vegetables to really veg it up or can be used to make a stock.
* see recent post fully dedicated to the mighty onion, more in comment
STOCK
Water
Vegetable stock
Meat broth (chicken, Turkey, beef, etc.)
Milk – Plant
Miso paste diluted in warm water and added after cooking
HERBS / SEASONING
Bay leaf
Thyme
Oregano
Sage
Parsley
Rosemary
Garlic
Marjoram
Turmeric
Other
Black pepper
Salt or soy sauce or Miso
More oil, ghee or butter 1~ 2 Tbls / gal.
BEANS
Pre Soak overnight & rinse about 3/4 cup per gallon.
Pressure cooking increases tenderness and digestibility.
Canned okay in a pinch, rinse well and be aware of BPA toxicity (see my post).
Try something different: Aduki, Anasazi, Lupini, Mung
See several fully dedicated ghosts on my page. Be a good human bean
GRAINS
Millet
Barley
Rice
Quinoa
SEEDS
Sesame – great with broccoli loaded soups
Sunflower – great with mixed heavy veg soups
Pumpkin – great with squash soups
More SOUPS ON – on my page: mincinnutritionist
You’ll find the following wfpb soups on my Profile page:
Mincin Minestrone
Miso Tofu Veg Noodle
Tom Yum Goong
African Sweet Potato Peanut Stew
Instant Veggie Loaded Soup compromise.
Cream of Broccoli
Potato Leek
Avgolemono
Turkey Wild Rice Mushroom
Functional Lima Bean Heavy Veggie
Multi Soup – versatility, diversity endless flavor
Classic VeryVeggie
Creamy Cauliflower-Pea – souped up SuperFood
Beiler Alkaline Veg Detox Soup*
Therapeutic soup detailed in comment MORE
mincinnutritionist
RAW vs COOKED
This is a common question I’m asked by patients.
There are plenty of great reasons to enjoy both! There are advantages and disadvantages
to each raw and cooked food. As with everything in nutrition, the only right answer is the
one that’s tailored to our unique individual needs. The following considerations will help
you determine what best applies to you personally, and how much of each to eat.
Here’s the simple key:
READ YOUR FOODS COLOR
PEAK COLOR = PEAK NUTRITION
Color is the best indicator of nutritional value & Phytonutrient density…
Raw is not necessarily better. PROPERLY cooked vegetables are crisp-tender and at peak color.
Optimum cooking time varies from veg to veg. but don’t get stuck on the number of minutes.
Rather READ THE COLOR When the color peaks are when nutrient density peaks.
Related posts on my colorful veggie loaded functional food page.
THE BROCCOLI EXAMPLE
Visualize three pieces of broccoli: on your left is raw, in the middle steamed 5 minutes, on the right boiled 30 minutes.
Describe the color difference but think carefully before you answer the question Which one is the brightest color?
It’s not raw, but steamed. I cannot overemphasize PROPERLY cooked vegetables are crisp-tender and at peak color
.
#souprecipe #soupseason #minestrone #minestronesoup #italiansoup #italianfood
#soupoftheday #limabeansoup #beansoup #lentilsoup #healthyitalianfood #soups
#soupoftheday #limabeansoup #beansoup #lentilsoup #quicksoup #soupoftheweek #veggiesoup #fasthealthyfood #homemade #vegsoup #stonesoup #fasthealthyfood
#scratchsoup #vegetariansoup #vegansoup #veggieloaded #plantbased
Neither does one size carnivore.
Throughout my 38 years in clinical nutrition practice I’ve had the opportunity to work with many patients who desperately want to be vegan or vegetarian, sometimes for up to two years doing everything possible to support their health efforts and all the while watching them get sicker and sicker. Eventually I break the sad news: you need to eat some meat, and watch their health rapidly turn around.
.
I’VE ALSO SEEN SOME SICKLY CARNIVORES, and likewise helped them recover their health by easing them back into the wonderful world of plants. See also my related comment: plants are the center of the food universe…. We need a new approach, an understanding that nutrition can and must be PERSONALIZED.
.
NUTRITION IS NUANCED ~ #functionalfood #functionalnutrition
One size dietary recommendation doesn’t meet everyone’s nutritional needs. One person’s healthy food can be another person’s junk food. Bio individuality, and 38 years of clinical experience, have taught me that two individuals with the very same health condition can have two completely different root causes and require two different treatment protocols. Personalization is key
If you’d like personalized support link in profile to the contact page on my website to request brochure and session schedule
• ORGAN MEAT GLANDULAR
Well beyond micronutrients, organ meat contains distinctive peptides which uniquely nourish corresponding human organs. As a functional medicine nutritionist, I see no more powerful influence to restore depleted adrenals than with bovine adrenal glandular extract. The same can be said for thyroid gland restoration. We use both glandular and homeopathic preparations of thymus with consistently impressive results for immunity. although I don’t believe the human organism can be healthy without an abundance of plants, animal food has some unique nutritional properties and a vital force that no amount of plant material can provide. A little — by the ounce or even the gram, not the pound — goes a long way. Related posts on my veggie loaded wfpb functional nutrition page.
MEAT AS MEDICATION ~ Consider diabetes. Meat does not CURE the condition, it can mask & manage it similar to medication, without addressing underlying nutrient deficiencies — deficiencies that ironically contribute to, even cause, the disease. In fact, they can exacerbate underlying nutritional deficits and metabolic imbalances that are at the root of the condition.
Additionally, because the symptoms are lessened and the condition superficially improved, they also mask such deeper deficiencies.
TAILORED MICROs GO DEEPER. For example, if a key mineral deficiency such as chromium exists, this has a profound impact on glucose metabolism. Chromium is the mineral building block of the insulin cofactor GTF (glucose tolerance factor), without which insulin cannot deliver sugar into the cell; hence, blood glucose levels remain high & wild insulin runs rampant.Related micronutrient co-factors also play a role. No amount of macronutrients such as protein or fat will correct such deficiencies.
It is true that plenty of protein can provide temporary blood sugar stability; but with this, a false sense of security. It can at the same time be camouflaging or diverting us from identifying the underlying key nutrient deficiencies that no amount of meat will correct. Referenced posts on my functional nutrition page.+ MORE MEAT MEDS below
mincinnutritionist
It is entirely possible to get too much of a good thing. UR? Is UnAbsorb is more true than UR?U8OPTIMIZING PROTEIN doesn’t just mean eating MORE protein. It also means making the best use of the protein you consume.
Here are two primary ways we accomplish this:
1. PROPER FOOD COMBINING What you eat with what matters. Did you know that a bean + a grain, although providing complete meat like protein, is not well digested. The same bean & grain eaten separately will provide the same complementary amino acid protein profile while being better digested, absorbed and utilized. See recent post fully dedicated to this important topic
.
2. WE ARE WHAT WE DIGEST & ABSORB Enzymatic digestion matters.
Digestive ENZYMES from stomach, liver and pancreas are vital and often lacking. For example stomach acid production notoriously declines from age 40 on. To determine stomach acid sufficiency I instruct my patients in a therapeutic trial at home self test which is as meaningful as a $300 Heidelberg capsule where a radio transmitter is sent down the throat to measure stomach acid
Think about it,
the best quality protein in the world, if not properly digested & absorbed, not only doesn’t provide protein nourishment, but produces nitrogenous waste by-products becoming a toxic burden in the gut, liver, kidneys & brain. It is entirely possible to get too much of a good thing.
laureen_warrington
I instinctively change things according to where I am, what’s growing there and what season. My mood, what my ancestors taught me.. rather than isolating things too much continuously and not knowing about good combinations.
mincinnutritionist
@laureen_warrington • Instinct has value, and it also has limitations. Self-awareness and tuning in is hugely important, but it does have its limitations. It can also be a tricky, slippery slope. Although our personal perception is invaluable, it is limited and can mislead us.
Popular notions include:Trust your gut. Follow your heart and intuition.
If I’m craving it I must need some nutrients that it provides.
I have a little different perspective on intuitive eating and especially on Instinctual eating. Reflecting on growing up in a food-is-love Italian family + 38 years as a functional nutritionist has taught me that my & my patients’ cravings are not always reliable, in fact more often than not they are emotion-based and misleading.
We need more than a gut feeling, tradition & personal perception, which I’ve thoroughly explored in the post *Does Intuitive Eating Work? * On my profile page. You might also benefit from the related article *Controlling Cravings: junk food withdrawal* on the Articles page of my website by linking in profile. keto_by_design
I used to be vegetarian and although it was fine at the start I really felt I was missing something. When I added meat back in gradually I felt so much better. I think you can be healthy at either end of the spectrum depending on your genetics and health. But I’d be surprised if many people could be healthy long term strictly vegan as they would get nutritional deficiencies.
jenny.hague.23
How much meat do you recommend? We have been vegan for a year,
but realizing we cannot maintain our health this way any longer.
mincinnutritionist
@jenny.hague.23 • Understood. A little goes a long way. One size meat doesn’t fit all.
My recommendations are personalized, not cookie cutter. You’ll want to ease in gradually
to what you are comfortable with and can properly digest & healthfully metabolize.
Let me know if you’d like more personalized support… mincinnutritionist
Just as functional medicine nutrition is not about the diagnosis,
the test result nor the supplement, neither is it about the plate —
It’s about the PERSON! It’s your diet, but it’s not what you think
Have you ever analyzed the nutrient content of your diet, found it to be adequate and then assumed that you in turn are being well-nourished? Have you ever been told by a dietitian, nutritionist, other health professional or an app that you consume sufficient nutrients, and so you in turn must be nutritionally fit?
This is simply not true!
What you eat is not always what you get
There are 3 requirements for optimal nourishment:
1. Ingestion/Intake (the plate)
2. Digestion/Absorption (from gut to blood)
3. Nutrient Metabolism (distribution from blood to the target tissues)
These are further explained in comments & more so in my previous video posts you’ll find on my profile page
Whatever you do in your world of food & nutrition, please do not assume that because you eat well and take supplements you are well-nourished
I SEE IT ALL THE TIME – patients deficient in the very nutrients they are consuming plenty of. If we haven’t had a proper nutrition assessment evaluation, we simply don’t know what our body’s nutritional status is
If you don’t have more than one indicator pointing in the same nutrition status direction, then you don’t have a complete nor accurate picture of your overall nutritional adequacy. If you are not testing, you are guessing. And if those test results aren’t properly & functionally being interpreted within the context of YOU — the rest of your total health & lifestyle, then you aren’t gleaning their full meaning
4 WAYS to begin evaluating your REAL nutritional status:
1. Pro Diet Review
2. Professional Supplement Evaluation
3. Virtual Nutrition Examination Quick Testing provides instant & accurate feedback. Swipe pics…
4. Comprehensive nutrition assessment workup as described in Phase 1 of the session schedule.
Link in profile to Contact page on my website to request brochure & session schedule
️ YOU ARE WHAT YOU ABSORB is more true than you are what you eat.Ultimately, you are what you metabolize is most true. Far too many people, even nutritionists, focus on the plate, assuming that if the plate is well nourished the person also is. Most people are familiar with the 2nd requirement for optimal nourishment, proper digestion & absorption. However it’s no guarantee that what we eat and absorb is properly metabolized and distributed to the Target tissue. Most know little to nothing about this 3rd requirement for optimal nourishment, nutrient metabolism.
.
For example, you may consume and absorb adequate calcium. But once in your blood it’s no guarantee that it will properly be delivered to its primary target tissue, the bone. Several variables, including parathyroid hormone and related mineral co-factors, ultimately determine this. If you’ve ever seen a person with knobby knuckles, you’ve seen Miss distribution and accumulation of calcium in the wrong tissue. Not only is the connective tissue of these joints receiving too much, the bones aren’t getting enough.
Beyond eating well we can now open the window into your body’s nutritional status with a personalized nutrition assessment workup.
Link in profile mincinnutritionist @Instagram to request my brochure and session schedule
Why can’t I @emulent_music get my vitamin D levels up no matter how much D3/K2 drops I take (with fats)?
mincinnutritionist
@emulent_music
STUBBORNLY LOW vitamin D ~ We should not need eternal supplementation.The genetic influence on vitamin D levels is estimated to be around 80%, much higher than the dietary & environmental influences of around 25%. Genetic tendencies however are not our destiny.
Although gut, gallbladder, kidney & immune issues may be involved, the bulk of vitamin D metabolism occurs within the liver. We need to fix the liver! Interestingly, 80% of us walk around with a sluggish, congested liver. For starters, see the 4-part LIVER HEALTH series on my page. Let me know if you’d like more personalized support
Also Dr. Michael Greger explains on NutritionFacts.org in several of his short videos, when you eat animal foods (specifically meat), your body produces TMA, but when that TMA is processed by the liver, it is converted to TMAO, a very dangerous chemical. That is why I have adopted a WFPB diet.
I might make tiny exceptions but not many now that I have heard so much of what Dr. Greger is telling us!
Science has been corrupted. It’s a shame. Having followed and worked in the world of dietary analysis some 15 years ago, at one point I believed every book I read even though, in some cases, simple math’s made some of the claims outlandish. You were also right to point out in some way that it’s down to personal experience.
lakegirldawn
What things cause a person to not break down protein?
My body is not breaking down protein which is a problem because I’m hypoglycemic.
mincinnutritionist
@lakegirldawn • OPTIMIZING PROTEIN doesn’t just mean eating MORE protein. It also means making the best use of the protein you consume.
Here are two primary ways we accomplish this:
1. PROPER FOOD COMBINING What you eat with what matters. Did you know that a bean + a grain, although providing complete meat like protein, is not well digested. The same bean & grain eaten separately will provide the same complementary amino acid protein profile while being better digested, absorbed and utilized. See recent post fully dedicated to this important topic
.
2. WE ARE WHAT WE DIGEST & ABSORB Enzymatic digestion matters.
Digestive ENZYMES from stomach, liver and pancreas are vital and often lacking. For example stomach acid production notoriously declines from age 40 on. To determine stomach acid sufficiency I instruct my patients in a therapeutic trial at home self test which is as meaningful as a $300 Heidelberg capsule where a radio transmitter is sent down the throat to measure stomach acid.
Think about it, all the best quality protein in the world, if not properly digested & absorbed, not only doesn’t provide protein nourishment, but produces nitrogenous waste by-products becoming a toxic burden in the gut, liver, kidneys & brain. It is entirely possible to get too much of a good thing
.
mincinnutritionist
CHRONIC INFLAMMATION IS A BIG DEAL ~ It is the primary root cause of most all degenerative disease
READ MORE Karl Mincin (@mincinnutritionist) • Instagram photos and videos
Supportive posts on my page
Karl Mincin (@mincinnutritionist) • Instagram photos and videos
including the PROTEIN MYTH and the ESSENTIAL GUT HEALTH series,
especially those about digestive enzymes and proper food combining.
Is continued in MY Website: Nutrition Testing | Natural Health Care | United States (nutrition-testing.com)
Whatever is good for your soul, do that… https://www.instagram.com/countrynow/