These tips are for;
- People wishing to reduce their risk of degenerative diseases, including kidney, liver and heart failure.
- People who want to improve their vitality
- People who have followed an low reactive diet and wish to return to a healthy eating plan
General dietary guidelines
- Eat two different seasonal fruits. Stewed fruit if your digestion is weak
- Eat at least 4-6 vegetables
- Eat one protein a day, either animal source or a combination of vegetable sources
- Eat one carbohydrate
- Eat at least 2 green leafy vegetables a day.
- Eat fruit between meals 50-60% of the food you eat should be raw or lightly cooked
Golden rules of eating
1. Don't eat when stressed
2. Sit down and relax before eating, this activates the PSNS
3. Don't eat on the run
4. Chew your food 32 times
5. During stress and acute illness have convalescent food, soups, broths, vegetables juices
6. Limit bread, have 1 slice instead of 2. If you have IBS, cut it out altogether
7. Diet should consist of 80% alkaline : 20% acid foods
8. Proportions 6 vegetable, 2 fruit, one protein and one carbohydrate 9. Variety is the spice of life
10. Rotate grains to reduce allergy
11. Combinations. Separate carbohydrates and proteins. Have one at lunch and the other at dinnertime. Have fruit on their own at least 3 hours before or after a meal
12. Cook without water. Steam, broil, bake, stir fry in a little oil, preferably olive, grapeseed, sesame, safflower, cold pressed
13. Only use stainless steel. Stay clear of non-stick, aluminium, plastic
14. ½ an hour before breakfast, drink lemon juice in warm water or apple cider vinegar and warm water
15. Avoid drinking liquids with meals as this dilutes your HCL.
16. Avoid, refrigerated or icy food or drink
17. Avoid fried, fatty foods of processed foods with hydrogenated oils such as dry biscuits or margarine
Foods to Avoid Foods to Increase
Reduce sugar and refined carbohydrates intake
This includes, sucrose, table sugar, white or brown, glucose, honey, fructose, lactose, maltose, including, biscuits, cakes, muffins, muesli bars, soft drinks etc Use white flour occasionally. Bakers White flour contains aluminium as a free flowing agent.
Avoid hydrogenated fats
Avoid fried foods, pies, except home made, sausages, preserved meats and canned foods.
Reduce dairy intake
We drink the highest amount of milk in the world and have the highest rate of osteoporosis and asthma. Go figure. Choose soft cheeses and low fat yoghurt instead of milk. The lactose in yoghurt is converted to lactase during fermentation.
Increase your consumption of vegetables
You cannot eat too many. Eat every colour. Eat seasonally. Eat all the green leafy vegetables, they are incredibly detoxifying and health promoting.
Increase fibre intake
Good high fibre food include, Grains and legumes such as chickpeas, lentils, mungbeans, black beans, adzuki beans, berlotti, black eyed, split peas etc. Fruits and vegetables are also a good source Cereals, like, rye, oats, polenta, brown rice and buckwheat can be made into porridges. Do not rely on one type of grain for your fibre need.
Variety is the spice of life
Remember, eating should be a pleasurable experience and a social event!!!
Moderate alcohol consumption
Remember 2 glasses a day is classed as alcoholism and a woman's liver is ½ the size of man's. Although 1 glass of red could be considered medicine :) and beats antidepressants.
Limit your intake of salt
Use vegetable salts in stead. Salt is simply something we do not need more of.
Eat fresh foods in season
Eat organic if possible. Modern farming practices leave the soil deprived of nutrients, they only put phosphorus and nitrogen in so our vegetables are deficient in nutrients. Visit your local farmers market or street seller. Avoid vegetables from the supermarket chains. They have often been in cold storage for prolonged periods and are deficient in vitamin c and folic acid in particular.
Although some numbers are harmless. Buy a decoder, get online, but find out what's in your food. Additives such as colourings, preservatives, emulsifiers, texturisers, and flavourings have short term and long-term detrimental effects.
Ensure adequate and quality protein intake
Choose lean meats, deep sea fish, the ones with the big eyes, free range and chemical free poultry, nuts, seed, beans, yoghurt and are rich in protein. Eat no more than the size that would fit in the palm of your hand 3 times a day i.e., a handful of nuts, a small slab of tofu or a piece of steak.
Complement your healthy eating habits with;
- Regular physical exercise, at least 1 hour 3 times a week
- Regular mental exercise, ie, reading, writing, cretive activity, hobbies, musical instrument
- Have a goal in life. What is your blue sky opportunity?
- Get the job done, A stitch in time, saves nine and why put off until tomorrow what you can do today
- Keep your environment tidy. They say the inside of your house represents the inside of your mind. What's on your mind?
- Avoid unnecessary medication
- Remember Maslo's triangle to self realisation
Carina is available to lecture for your group or institution on this subject.
Carina Harkin BHSc.Nat.BHSc.Hom.BHSc.Acu. is a practitioner of 11 years, complementary medicine lecturer of 4 years and mother of six in Galway, Ireland who practices what she teaches.
For an appointment call Carina directly on 083 34 66 333.
All products are available through www.carahealth.ie. Remember, we are here for a good time not a long time, enjoy your food life!
Carahealth Galway Ireland. Acupuncture, Naturopathy, Homeopathy, Herbal Medicine, Nutrition, Nutritional Therapy, Flower Essences, Iridology, Short Courses, Cosmetic Acupuncture