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Shortlist of healthy food habits

Choose low glycemic food. Montignac and Atkins were the first defenders of this in the previous century. The wise men of India and China said so thousands of years ago. Pasta, bread, refined sugar, beer, potatoes, beans and flour are high glycemic. And it is what we eat most in Western countries. High glycemic food makes fat and most pasta’s and breads are made from white flour, it is like we eat pure sugar. It just does not serve the body in the amount we eat it.
Pasta is best digested if it’s made from rice. Second best un- or half polished spelt. Ideal if it is made from so called small spelt. It’s the original form and less manipulated.
Bread is best digested if it is made from sourdough instead of yeast.
Ordinary wheat contains lots of gluten. Most people digest it badly these days. Wheat has been very much manipulated. As most other grains have. So if you like bread, have bread made from spelt and sourdough. Spelt bread is an old grain. Contains also more good things for the body then ordinary wheat. The so called small spelt is best.
Best digestible is bread from sprouted bread, called Essener bread in Holland and Belgium.
White bread gets right away transformed into sugar by the body. Just have it occasionally, therefore. I know it’s romantic with cheese and wine.
By eating sugar and white flour a shortage of sugar arises in the brain and the organs. Possible consequences are: fatigue, lake of concentrating, dizziness and depression. Eating this continuously might cause Diabetes.
Instead of bread have rice crackers.
On the whole reduce the intake of pasta’s, bread, cakes and everything else made from ordinary wheat products.
For blood group A and for women above 50, not as much for blood group O, it can be good to eat porridge made from several crushed whole grains in the morning. Grains make you feel at ease and contain many good things. As meat is no good for blood group A, grains are no good for blood group O. In case you want to know more about the blood group please have look on: http://www.dadamo.com/program.htm I found ought that it is a great aid to remain lean and healthy.
Dairy products are for many bodies difficult to digest. It thickens the secretion in our bodies. Which can cause lots of problems. Starting with a cold, ear problems, knee problems, eczema, arthritis, breast cancer. Just some of the illnesses which could be caused by consuming to much dairy products; especially in the form of cheese. In the Ayurvedic* kitchen yoghurt, buttermilk (lassi), clarified butter (ghi) and milk in moderation are used to improve health. *Ayurveda is the old Indian health system. It was brought into the world by the old Veda’s, 5000 years ago.
Instead of meat or fish, or as a vegetarian it’s good to have about 200 gram of fresh milk products a day for the proper intake of proteins. In the form of yoghurt, buttermilk, fresh white cheese (like quark). These days it’s easy to get goat milk. The body digests goat milk by far easier than cow milk. Cheese made from it can be delicious.
Take refined sugar out of your diet as much as possible in any form, such as: soft drinks, marmalades, candy bars, cakes, added to coffee and tea and lots of prefab food etc. Refined sugar is poisoning for most bodies. Look at the ingredients list on the package. Instead use honey, maple leaf, apple or grain syrups; there are other natural syrups available. It depends on your taste; you have to try them. Never cook with honey; it should not be heated above 37 degree. Also a great natural sweetener is Stevia, drops, pouder or leaves. Expansive for a little bottle, but you only need some drops of it.
Go more often for green tea during the day and rooibos tea in the evening or other herbal teas. Green tea is a pepper, rooibos a relaxer. An acid feeling in the stomach can easily be caused by coffee or black tea, certainly if taken on an empty stomach.
Have 2 liters of good, clean water a day.
1 or 2 cups of a good cup of coffee a day will do. Coffee pushes toxins into the vessels. Therefore people can get a headache on Saturdays. They drink less coffee at home. So the toxins get a chance to leave the body.
If you want the taste of margarine make sure it is labeled non-hydrogenated. Others are like eating plastic for the body. Better not eating margarine at all.
There is lot thought and written about good and bad fat. Forget about it. We need fat. But old-fashioned fat to speak instead of modern fat like margarine. http://gda.ciaa.eu/documents/gdafacts$/GDA%20-%20Shopping%20leaflet_blue.pdf Dutch speaking people see: http://www.leefbewust.com/themas/verzadigdvet.html and http://www.natuurdietisten.nl/detail.php?id=435&cod=430&page=9
We do need fat to remain healthy. You find good fat in: clarified butter, if you don’t have that real butter, extra virgin olive oil and unheated linseed oil.
If you need to eat meat have wild and happy birdies and meat. No pork! Nor any other meat coming from the bio industry. Reducing meat intake is better for the health when we grow older, wiser and sadder. It’s also better for mother earth and all other living creatures. If we would eat less meat many more people could be fed.
Meat mend to put on bread, often ain’t pure meat. Roast beef is as far I know the only pure meat for bread. But I can be mistaken.
If I don’t know what the meat contains I would not want to eat it on a regular base.
Fish is alright, although the sea’s are also polluted and fish farms can feed strange things to their fishes. Fish from predators should be avoided (like shark etc.). We are what we eat. Tuna fish is caught in a very barbaric way. Although I love it, I try not to eat it. If you can have fish from the area you live, it’s great.
Bad food combination: fish and dairy and fish and fruit or fish and spinach. From an old Jewish point of view we should also stay away from meat and dairy products. So if possible avoid it.
Have lots of vegetables. Fresh, steamed (done) and as salads. Have done and fresh vegetables in one meal. 500 grams per day can achieve miracles for the intestines. Preferably have a nice salad before eating the done part of your meal. It helps the digestion track to transform the food into healthy and usable ingredients for the body. Because that’s why we need to eat. The body loves it, if the vegetables are not well done. Steamed is a good way to prepare the vegetables.
Fruit about 3 pieces a day (banana preferably in the morning, it digests better at that time of the day). Fruit is best eaten stand alone. Some people digest fruit better at around 4 p.m. You have to find out how your body reacts on it.
Herbs and spices as much as you want. Herbs and spices help the body to digest the food. Most spices and herbs contain many essential ingredients for the body. Yet, spicy food most bodies don’t appreciate.
For most people onions and garlic are good food. Yet, it can make you gassy; like all species from the look family. Don’t have it if you feel too excited. Don’t save parts of an onion for the other day. Onions are an antioxidant, it attracts free radicals. So by the time you eat the onion the other day you get the free radicals for free too.
Instead of potatoes have spelt, rice, rice noodles, millet, quinoa.
Have some nuts, rice crackers or an apple to keep your sugar level balanced if needed. But if one eats every 3 to 3,5 hours the sugar level usually ain’t that much of a problem. Its better if the stomach is done with the food eaten previous to what comes next. The food left in the stomach before everything has been digested properly in the stomach produces Ama, from the Ayurvedic point of view. Which means it becomes unhealthy and invaluable for the body, can make gassy, and can be put into the fat or other body tissues as waste. Meat takes 4 hours before it has left the stomach on its way to the intestines. So better have meat in the afternoon instead in the evening. Be aware that it takes also 4 days before meat has left the body. So you could also see it as difficult to digest for the human body, if something tends to stay that long in our bodies. We are not carnivores, the length of our intestines denies that.
Use good salt, meaning stone salt or sea salt instead of ordinary kitchen salt. Add salt to the food the last 2 minutes of the cooking process. Otherwise salt takes out the liquids and the minerals from the food. The old Veda’s say that salt gets a medicine if you add it at last and poisons’ if you add it in the beginning.
Prepare your food with freshly ground black pepper, long pepper or red pepper instead of white pepper.
Eat preferably everything organic. Also part of the process to become a sustainable society again. It is better for mother earth as well as for all other living creatures including us human beings.
Have 800 to 1200 mg magnesium-citrate before going to bed. It’s good for many things. Amongst others it eases the stool and gives relaxation to the sleep and our muscles. We seem to lack more often magnesium then we do calcium. Many diseases show a lack of magnesium; amongst it MS.
With your breakfast or lunch have daily one Multivitamin, one B-complex, D 3 (2000 IE), twice a day 500 mg C (more ain’t no problem). Solgar is a great brand for this kind of things. But there are of course others. Supplements should be essential rather than synthetic.
If you are a vegetarian: do add next to the above mentioned supplements bivalent iron as well as folium acid. Do take it either with a glass of fresh orange juice or a tablet of vitamin C. Iron gets better absorbed by the body if combined with vitamin C. Vegetarians also need extra B6 and B12.
Linseed and linseed oil are great for the body. It contains, amongs other good things, large amounts of Omega 3. To me it feels more alright to take Linseed, either pure or in capsules, instead of fish oil as Omega 3 supplier. Linseed oil can be mixed with salad dressings, with quark or in the soup if you have served it already, or just on a spoon. Have a look at Johanna Budwig, a pharmacologist and biochemist, why we should have linseed and linseed oil, if possible daily. Johanna Budwig was several times nominated for the Nobel price. The Budwig diet seems to be able to cure cancer. There are Budwig health centers in several cities in Europe.
Eggs from happy, organically fed chicken, no more than three times a week. It seems that an egg eaten within three days after the chicken has laid it, does not influence the cholesterol-level.
Avoid prefab food as long as you have not prefabed it yourself.
Have wine and champagne instead of beer. Beer is made with wheat yeast and hop. The first two our bodies find difficult to digest. So they make beer high glycemic. That’s why its fattening and bad for diabetes.
Plain water (about 2 liters a day) instead of tonic, coke or any other readymade juices. Freshly made juices are wonderful. But they should be made right in front of you, so to speak.
There is a lot of discussion about food made from soy. We never ate it in Europe in the past. Our bodies are still like they were 50.000 years ago. Eat most of the time what comes from the county you are born.
Tofu as well as Quorn are refined products. Which makes them difficult to digest. Soy beans are alright, but heavy to digest as well.
Beans and lentil’s are a good protein deliverer, especially if eaten together with rice (or any other grain). Beans are high glycemic, lentil’s are low glycemic. So better go for lentil’s.
Micro waves are killers. The warmth it produces deforms the cell structure of the food. Our bodies don’t know what to do with it. I sincerely would discourage the use of it in any form.
Oil pulling helps to keep our bodies clean. Just take one tablespoon of sunflower or sesame oil into the mouth, pull it tender back and forth within the mouth for 15 minutes; once a day (twice or thrice for extra cleansing or in case of an illness). Spit it out either in the toilet, the sink or outside. Rinse the mouth thoroughly afterwards. Never swallow it! There is a Dr. Karach, a Russian doctor, I’m not kidding, who says oil pulling heals cancer. Who knows. However, the old Veda’s used it to help the body to get rid of its toxins. Within a couple of days you can at least see your teeth get whiter. To find out about chronic diseases it should be done at least a year. My experience is that in case of a cold and the flu it helps to make them less severe.
Starting the day, right after waking up in the morning, drinking 600 ml cooked warm water helps the body at the removal period of the morning. It cleanses the intestines, helps the body to discard itself from what it needs to get rid of, it gives water to the body without diluting any essential food. Have breakfast 45 minutes later.
Eat your meals in a nice atmosphere and surrounding, without looking TV or reading. Make the body and mind quiet before starting to eat. With other words, keep quiet for a couple of minutes.
Chew well at least 30 times each bite. Gandhi said: ‘we should eat soup like solid food and solid food like soup’.
Chocolate is good food too. But at least 72% chocolate and more. Milk chocolate contains far to much sugar.
Cookies, fast food and prefab food, candies, candy bars, soft drinks etc. should be left out of our diet. Only for once in a while.
Marmalades and compote are alright if they are sweetened without refined sugars or aspartame etc.
Choose food without unnatural additives.
Prefer warm drinks instead of cold. Cold drinks take a lot of energy from the body.
Eating well in the morning, having a good dinner in the afternoon, and small amounts of light food in the evening, a nice soup by example; would be best for most people.

Some side tips

Best to be outside, if possible in real nature, for 30 minutes a day walking or gardening.
Do at least 30 minutes per day something you really do for yourself; just because you feel like it.
If you have difficulties falling asleep try not to look TV within an hour before going to bed. It’s anyway nicer to cuddle your partner instead. The same applies to computers or other electronic excitement.
Meditating helps to make our mind and body quiet. In a later stage it can help to open up the channels to our spiritual nature.