Main Points.
1) Drink plenty of water and unsweetened tea. Those should be your leading drinks; try to drink them before meals. Coffee from time to time because of excess caffeine.2) Limit all consumed sugar as much as possible. Obviously, sugar cannot be entirely eliminated since fruits, for example, are often very sweet, so slightly green bananas or mangoes are preferred.
3) Reduce salt consumption. There is already enough salt in ready-to-eat foods, and there is no need to artificially increase your blood pressure.
4) Always have fresh vegetables and fresh fruits with all meals. Change vegetables very often. Canned vegetables are fine, too, and last longer.
5) Add some raw or lightly cooked mushrooms.
6) A single boiled egg, maybe two, once a week.
7) Healthy nuts, once or twice a week.
8) Fish is always good; canned sardines, anchovies, wild salmon, and mackerel. Boiled fish is much better than fried fish.
9) Wild seafood, in general, is acceptable.
10) Cooked beef, pork, chicken, or turkey, perhaps once every two weeks, in small amounts.
11) Indian vegetarian samosas are recommended, especially those containing turmeric, once a week.
12) Lots of cooked beans and peas. Soak the beans for at least several hours to remove extra sugar, which may cause unpleasant bloating and gas. Canned beans are already cooked and ready to eat. However, they usually contain some preservatives.
13) Fermented vegetables often, sauerkraut, pickles, beets, and kimchi, twice a week, contain beneficial gut bacteria.
14) Olive oil twice a week. This is a significant source of good fat. Extra virgin olive oil is easy to buy. However, pay attention to excess calories.
15) A glass of milk once a week. Try to avoid a low-fat version. If you cannot drink milk due to lactose intolerance, skip it.
16) Cultured milk contains less sugar and could be a better choice.
17) Kefir and yogurt without added fruits and extra sugar. Once or twice a week.
18) Cottage cheese, from time to time.
19) Oats with cold milk and olive oil once a week; cooked oats with hot milk.
20) Whole grain bread, once a week.
21) A small piece of dark chocolate with 90% cacao once a week.
22) Tofu, perhaps once a month.
Better to avoid.
1) Avoid those foods if you are allergic to anything mentioned here. Afterward, go back to see if the allergies are still there. Some may disappear, your microbiome is improving, and some problems may be lessened.
2) Avoid all soft drinks, fruit juices, vegetable juices, sports drinks, and energy drinks. Some of them contain too much sugar, little or no fiber, and extra vitamins, which are unnecessary. Excess carbon dioxide is also not needed.
3) Nothing containing high fructose corn syrup (HFCS). Your lean liver will thank you.
4) Do not try drinks with artificial sweeteners. If those with natural sweeteners are acceptable, you may want to experiment.
5) No deep-fried foods.
6) Avoid dried fruits because of their high sugar content. Stick with raw fruits. No canned fruits, either.
7) No fast food at all. This is very important, remember.
8) Avoid breakfast cereals.
9) Avoid most restaurant food. The food at "healthy" restaurants no more often than once a month.
10) Do not eat candies, cookies, cakes, or ice cream. They contain too much sugar and fructose, as well as preservatives, color dyes, and food-like substitutes.
11) Avoid all highly processed foods. Concentrate on simple foods that are close to nature. Either raw or lightly cooked if raw is too difficult or unpleasant to eat.
9) Avoid most restaurant food. The food at "healthy" restaurants no more often than once a month.
10) Do not eat candies, cookies, cakes, or ice cream. They contain too much sugar and fructose, as well as preservatives, color dyes, and food-like substitutes.
11) Avoid all highly processed foods. Concentrate on simple foods that are close to nature. Either raw or lightly cooked if raw is too difficult or unpleasant to eat.
12) Avoid farmed fish and seafood.
13) Check the labels for trans fats. Reject those products.
14) Also, check the labels for saturated fats. Eat a little.
15) No supplements or vitamins, which tend to produce expensive urine. No probiotics either because the results are questionable.
16) Stay away from alcohol. OK, a maximum of a glass of wine per month.
17) Don't smoke cigarettes.
18) No drugs, opioids, pot, etc.
Additional items.
1) You won't get tired of those foods. Just pick something different when you want to eat.
2) Check the label; avoid it if the product contains more than 4-6 grams of sugar per serving.
3) Vegetables and fruits contain prebiotics that improve your gut microbiome, which in turn improves your health. A slow weight loss is likely without any unwanted side effects.
4) Try to eat the food as soon as you buy it. Keep it around or store it in the fridge for a short time. This means shopping quite often, but it is worth it. That way, food does not spoil, and there are no leftovers.
5) How could this be bad for me if it tastes so good? Don't get fooled by this. Very often, foods that taste good are pretty bad for your health!
6) You will not feel hungry between meals since you are eating whole foods. There are no sugar spikes or crashes; you will not feel hyper.
7) Some antibiotics may be in the meat, which is unavoidable. Eat only a little bit.
8) Those ideas are unsuitable for vegetarians or vegans since meat in small quantities is included. More than just removing meat, dairy, and eggs may be needed since the calories could be too low, and some vitamins and essential amino acids may need to be included.
9) You should know that Since gluten is in the mentioned foods.
10) Read labels on products. If the label contains ingredients your grandmother would not recognize, then it is better to set aside that item.
11) Skipping a meal is OK, and you will not die, but not too often.
12) Don't eat or drink before going to bed. A little break before sleep is always beneficial.
13) Checking your body weight very often is optional. You will feel better once your weight starts to go down, and you will know it.
Body hygiene tips.
1) Remember to brush your teeth before breakfast to remove bacteria accumulated during sleep. You don't want any extra bacteria to colonize your stomach and intestines.
2) After eating, brush your teeth without toothpaste or wash your mouth with warm or cold water.
3) Obviously, brush your teeth before going to bed. You may also want to chew on celery, parsley, cilantro, or other green leaves. Never hurts.
4) Do not use any antibacterial products that are supposed to kill bacteria, such as soap, toothpaste, mouthwash, shampoo, body wash, etc. Those tend to kill harmful and good bacteria, and the bad bacteria become more resistant to those products over time, thus continuing a vicious cycle.
Word on exercise.
1) Daily walking for about an hour, two to three hours on weekends.
2) More exercise will not hurt you but may not be practical because of your work schedule.
3) If you exercise more, take a day off to relax.
Sleep.
1) Plenty of good sleep. This is mandatory. You cannot ever fool sleep!
2) Lower room temperature to about 65°F/18°C.
13) Check the labels for trans fats. Reject those products.
14) Also, check the labels for saturated fats. Eat a little.
15) No supplements or vitamins, which tend to produce expensive urine. No probiotics either because the results are questionable.
16) Stay away from alcohol. OK, a maximum of a glass of wine per month.
17) Don't smoke cigarettes.
18) No drugs, opioids, pot, etc.
Additional items.
1) You won't get tired of those foods. Just pick something different when you want to eat.
2) Check the label; avoid it if the product contains more than 4-6 grams of sugar per serving.
3) Vegetables and fruits contain prebiotics that improve your gut microbiome, which in turn improves your health. A slow weight loss is likely without any unwanted side effects.
4) Try to eat the food as soon as you buy it. Keep it around or store it in the fridge for a short time. This means shopping quite often, but it is worth it. That way, food does not spoil, and there are no leftovers.
5) How could this be bad for me if it tastes so good? Don't get fooled by this. Very often, foods that taste good are pretty bad for your health!
6) You will not feel hungry between meals since you are eating whole foods. There are no sugar spikes or crashes; you will not feel hyper.
7) Some antibiotics may be in the meat, which is unavoidable. Eat only a little bit.
8) Those ideas are unsuitable for vegetarians or vegans since meat in small quantities is included. More than just removing meat, dairy, and eggs may be needed since the calories could be too low, and some vitamins and essential amino acids may need to be included.
9) You should know that Since gluten is in the mentioned foods.
10) Read labels on products. If the label contains ingredients your grandmother would not recognize, then it is better to set aside that item.
11) Skipping a meal is OK, and you will not die, but not too often.
12) Don't eat or drink before going to bed. A little break before sleep is always beneficial.
13) Checking your body weight very often is optional. You will feel better once your weight starts to go down, and you will know it.
Body hygiene tips.
1) Remember to brush your teeth before breakfast to remove bacteria accumulated during sleep. You don't want any extra bacteria to colonize your stomach and intestines.
2) After eating, brush your teeth without toothpaste or wash your mouth with warm or cold water.
3) Obviously, brush your teeth before going to bed. You may also want to chew on celery, parsley, cilantro, or other green leaves. Never hurts.
4) Do not use any antibacterial products that are supposed to kill bacteria, such as soap, toothpaste, mouthwash, shampoo, body wash, etc. Those tend to kill harmful and good bacteria, and the bad bacteria become more resistant to those products over time, thus continuing a vicious cycle.
Word on exercise.
1) Daily walking for about an hour, two to three hours on weekends.
2) More exercise will not hurt you but may not be practical because of your work schedule.
3) If you exercise more, take a day off to relax.
Sleep.
1) Plenty of good sleep. This is mandatory. You cannot ever fool sleep!
2) Lower room temperature to about 65°F/18°C.
3) Remove all noise sources; TV, radio, cell phones, computers, games, music, etc.
4) Sleep in near darkness, perhaps with a small night light such that you can find a way to the bathroom if necessary.
5) Try to sleep during the same hours; do not change your sleep pattern.
What to change?
1) There is plenty of fiber in the foods mentioned, which may sometimes be responsible for diarrhea. If this happens, reduce fruit and vegetable consumption. The right amount has to be adjusted individually; everyone is different. You need to experiment a bit.
Tell me how you are doing.
1) Leave a comment if you try those ideas for a while.
4) Sleep in near darkness, perhaps with a small night light such that you can find a way to the bathroom if necessary.
5) Try to sleep during the same hours; do not change your sleep pattern.
What to change?
1) There is plenty of fiber in the foods mentioned, which may sometimes be responsible for diarrhea. If this happens, reduce fruit and vegetable consumption. The right amount has to be adjusted individually; everyone is different. You need to experiment a bit.
Tell me how you are doing.
1) Leave a comment if you try those ideas for a while.
2) Let me know if you want to add something I omitted.
3) Are those ideas too restrictive?
1 comment:
Tips for healthy eating. Tell me what you think. Not vegetarian, not vegan.
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