eating

HEALTHY EATING SUGGESTIONS

 

  1. Eat regularly.
  2. Eat slowly and chew each bite at least 40 times. This will prevent many digestive problems such as abdominal bloating.
  3. Do not drink during meals. Allow a time difference between the food and drinks to be at least 15 min. This will reduce the undigested residues that can cause inflammation and allergies.
  4. 90 % of your food should be fruit, vegetable, meat and fish (depending on the health and your physique). You can also include healthy oils such as olive oil. If you are able to eat local eggs, fresh cheeses, drink local milk and kefir, we definitely recommend it in smaller quantities.
  5. Avoid grains (if must be eaten, eat pseudo grains such as quinoa and amaranth). Cereals increase the proportion of omega 6 fatty acids to disease level, whereas omega- 3 remains the same. Omega 6 has an inflammatory action in the body and worsens any chronic diseases. If you eat cereal, be sure to properly prepare it.
  6. Cut out refined sugar and flour, refined oils, and eliminate processed foods
  7. Instead of the usual cake, eat almonds, walnuts, dried fruits (a maximum handful a day) and raw cakes. If you want to completely throw out cakes, pay special attention to the drinks (when and how much coffee, tea, wine, carbonated juices, fruit juices, liquid food and water to drink)
  8. Eat raw fruits and raw vegetables every day.
  9. Eat in peace and in good company.
  10. A main meal should last at least 45 min.
  11. Drink healthy teas occasionally.
  12. Once a month, try to fast.
  13. Never be thirsty. It is best to drink water.
  14. Eat junk food occasionally with pleasure and without feeling guilt. ’Unhealthy’ can be healthy. Make your own peanut butter: Grind peanuts, add olive oil and local honey.
  15. If you switch to a new diet, focus mostly on drinks. In this way you will be successful in implementing your new diet. See the table below.
  16. Do not eat food from microwave ovens.
  17. If you are not able to eat due to a meeting, travelling, going out and you’re hungry, bring along fruits and seeds (for example, apples and almonds)
  18. Boil fruit and steam vegetable. In this way you’ll get the most out of the vitamins and nutrient.
  19. Meat and fish should be simmered. Stewing should be short to preserve the nutrients. For health and achieving a good flavour, add the garlic when commencing stewing, and parsley at the very end. If you have dry parsley, soak it 10 min earlier in cold water, to ‘revive’ it .
  20. Roasting – if you like, do it in homemade butter or ghee, or coconut oil (flavoured with or without coconut flavour), and lard. Make sure that the food does not burn. Finally, always leave it covered for as long as possible, by allowing the juices and the flavour to get the best result.
  21. Baking (meat, fish, vegetables, fruits) in the oven gives delicious flavour and is very easy to prepare. Food should be baked at a very high temperature, and then left in a warm oven for another 15 -20 min.
    The oven can be used as a dehydrator to prepare raw cakes (try before you decide buying a dehydrator).
  22. The traditional Dutch over in Dalmatia is a combination of baking and cooking. It is mainly used for cooking meat or fish with vegetables. Mediterranean herbs are added to the mixture that connects all the ingredients. This method preserves most of the nutrients. It gives a distinctive flavour that many prefer. Mediterranean people have devised this method of preparation for the purpose of achieving better health (easier to digest) and pleasure.
  23. We recommend eating raw cakes, because they are much nicer and healthier than other types of cakes. In this case, we recommend that you buy a dehydrator.
  24. Use healthy dishes (Zepter is one of the best). It’s more expensive, but worth it.
  25. Try eating traditional foods that are local to where you live.
  26. Pierre Gagnaire, one of the most important chefs in the world said, “You can have superb cuisine without the high quality ingredients.” So be imaginative and experiment with flavours, and, let the experiment be simple.
  27. You should be familiar with the rules for combining food. It is very important for healthy and smooth digestion, but also because of the flavour.
  28. The preparation of the menu is the most important step, if you have plans to change the diet. You Should take into account the goal of changing the diet (health or weight loss), your metabolic type, daily habits and duties. You will receive a detailed menu with instructions following your consultation with a doctor and the diet recommendation.
  29. Let your activities (fitness) take place more in fresh air and in nature. Do it regularly.
  30. Food cannot be a substitute for emotions.
  31. Have a healthy diet and spend more time in nature because this will maintain your hormones which regulate body energy.