« Everyone is responsible for maintaining his/her initial Health Assets» « Good health begins on your plate » Catherine Kousmine
Food is not merely about preventing disease- it creates the conditions for optimal health, resilience and quality of life. Through nutrition and healthy lifestyle choices, the body’s natural defences are strengthened.
Catherine Kousmine was one of the first women doctors in Switzerland. She created a holistic lifestyle approach to health that nourishes the body and supports lifelong vitality. The Kousmine method promotes optimal digestive health and requires healthy lifestyle habits and personal responsibility for well-being.
The 5 pillars of the Kousmine Method strengthen your immune system & boost energy:
1) Healthy Nutrient Dense Diet – primarily including whole, unprocessed foods (fresh fruit, vegetables, whole grains, legumes, nuts, seeds and essential fats)
2) Essential Fatty Acids -virgin, cold-pressed oils, rich in omega 3 and 6 support brain function, cardiovascular health and healthy inflammatory responses
Balanced pH – recommends reducing excessive acid-forming foods and increasing alkaline-forming foods (plant-based food, like fruits and vegetables)
3) Vitamins and Oligio-Elements– especially B6, B9, B12 and Vitamin D
4) Intestinal Health – needs fiber rich foods and measures that support a balanced microbiome, good gut bacteria and optimal nutrient absorption
5) Immune Support and Detoxification – to reduce toxic overload and support the body’s natural defence and elimination systems
Psychology and Lifestyle are important to all five pillars
Daily recommended meals all include 2 TBS virgin, cold-pressed oils
- Breakfast -Budwig provides essential fatty acids, fiber, minerals & vitamins
- Lunch -Fresh and Colorful : includes a large raw vegetable salad; fresh herbs & seasonal vegetables (drizzle 2 tsp virgin, cold-pressed sunflower oil on top); whole grains (quinoa, buckwheat or brown rice), lean protein or lentils
- Dinner -Light and Nourishing : can be vegetable soup, lightly cooked or steamed vegetables, fish, lentils (or other quality protein), small portions of whole grains
How to make Budwig for Breakfast:
Beat with a fork or whisk until creamy:
- 4 teaspoons of “fromage blanc maigre” à 0 %
- 2 teaspoons of extra virgin, cold-pressed linseed oil (49% omega 3) OR cameline oil (43% omega 3) OR walnut oil (14% omega 3 )
- Add : the juice of half a lemon,
- 1 ripe banana (mashed with a fork) OR honey,
- 1-2 teaspoons of raw freshly milled seeds/nuts ( sunflower, sesame, almonds, walnuts or hazelnuts)
- 2 teaspoons whole grain, freshly ground, raw cereals (buckwheat, whole grain rice if tendency to diarrhea; oatmeal, barley & millet if constipated)
- varied fresh fruits (except: oranges, pineapple, grapefruit…which are too acidic)