Humans have evolved as persistence hunting runners and cooperative animals. This is why we are now the most evolved species on Earth. And this is why the key to our happy and sustainable future on Earth depends on how we use persistence, cooperation, gentleness, and, of course, running.

Gentle Running and Living

by Dr Patrick Salmon, PharmD, PhD

Member of the Barefoot Runners Society

Founding Member of the Tarahumara Spirit   

Be gentle

to yourself

and others!

“Life is hard enough to add extra suffering to it”. We propose here a way to build a stronger, healthier and happier self through gentle running. Then, this “ascetic hedonism” can be translated into several aspects of life, to humbly contribute to a better world.

The PS - Kousmine - Budwig Cream

Ingredients (choose organics)

• One Ewe Milk yogurt or Greek yogurt (100-150 ml)
• 2 table spoons of cold-pressed walnut oil or rapeseed oil (preferably de-odorized rapeseed oil, more omega-3)
• The juice of one half lemon
• 4 coffee spoons of freshly ground flaxseeds
• Or Chia seeds (no need to grind, they swell and disrupt in the stomach)

• 1 table spoon of freshly ground oily grains (almonds, sunflower, hazelnuts)
• 1 freshly sliced fruit (apple, kiwi, peach, berries, cantaloupe, pineapple, mango, banana, etc)

Optimized by PS

I have made several modifications to the original recipe to incorporate new dietary recommendations.

The low-fat or fat-free cottage cheese or yogurt has been replaced by Ewe Milk yogurt. This is to avoid industrial cow dairy products which are nowadays an ecological disaster and are often imbalanced in polyunsaturated fats (too much omega-6, too few omega-3). Why? Because most cows on Earth are not grass-fed. Also fat-free dairy has now been proven useless and even bad for your health. So go for full fatty dairies (see below Dr Phil and The Diet Doctor). But if you like cow yogurt, favor the Greek yogurt, more fat, less lactose.

Walnut and Rapeseed oils instead of flaxseed oil. Why? Because flaxseed oil has huge amounts of omega-3 and too much omega-3 can reduce inflammation to such an extent that it can lead to immuno-depression. Also, flaxseed oil, even in the fridge, can rapidly oxydize and become toxic. So, leave it to sewing machines. For rapeseed oil, it can contain a  toxic component (eruric acid). Make sure it is from the latest cultivars and organic. Also, since some rapeseed oils are made with a solvant-extraction process, in that case you can also leave it to bio-diesel and choose cold-pressed walnut oil instead.

Chia (Salvia hispanica) seeds is super food in term of nutritional value. Same now for freshly ground flaxseeds.

Finally, I removed the honey since we have enough sugars in our daily diet, to make us all sugar-intoxicated. So every opportunity to cut on sugar must be seized.

What they mainly provide

• Proteins, Fats (ewe is better that cow, for you and the planet)
• Omega-6 and -3 fatty acids (all you need for one day and with the correct ratio, 5-3 to 1, respectively)

• Vitamin C
• Flax seeds and Chia seeds are rich in protein and omega-3. This source of omega-3 will compensate for dairy products (cheese, butter, cream) which may be poor in omega-3 and thus too rich in omega-6)
• Good fats and vitamins

• Fibers, vitamins, sugars

A meal in itself

This magical breakfast brings you all you need in terms of nutrients and micro-nutrients. It was developed by Dr Kousmine and Dr Budwig in the 50’s and modified by myself.