Basic Healthy Eating Essentials- No Messing!
3 healthy meals per day, plus at least 2 litres of water and 1-3 healthy snacks depending on your size and activity levels.
Protein: found in tofu, beans, seeds, pulses, fish, poultry, and meat, milks.
Controls feelings of fullness, control appetite, builds muscle (with appropriate exercise), helps to carry oxygen round the body during exercise, soy protein reduces cholesterol. Gives longer lasting fullness.
Complex Carbs: found in wholegrain cereals, wholemeal breads and pastas, brown rice and fruit.
Works in conjunction with lean Protein to control hunger and feelings of fullness. Eaten in conjunction with Protein keeps you full for over 3 hours.
All other Simple Carbs: potatoes, white pasta and rice, fruit juices, cakes, white bread, fizzy drinks (diet or not), crisps, chips, etc.
Contain high levels of calories, sugars (natural or chemical), fat – in effect empty calories! Quick bursts of energy leaving you feeling hungry again within 10-40mins!
Fruit and vegetables: 2 portions fruit per day and 3-5 portions of different colourful veg.
Healthy Snacks: fruit, low fat yoghurt, raw veg, homemade housmous, low fat cottage cheese with a wholemeal bread or cracker. Protein bars.
MEN always need Zinc after 35 WOMEN always need B vits
Over 50’s- chew chewing gum for digestive acids.
NO saturated fator sugar is needed
Protein for Breakfast (hormones, rebuilding muscles (Eggs, Nuts, granary bread)
If eating Musli, drink plenty of water
Eat Butter with Phospholipds (from plants) in it- not marj. It prevents vitamins from Hydrochloric acid.
Blood Types O are OK with Dairy, others are not.
Stress Hormones Cortizol (& adrenaline) causes cancer & fat. It becomes toxic
Omega 6 & 3 with extra nutrients
Sulpher, Salt on tongue stops mucus coughing too
Selenium & vitamin A antioxidants
Chromium- helps cells become pereable to take glusocse
Vitamin K helps clotting
Zinc for men and all Macro & Micro Minerals
Chocolate or Cheese Cravings
Needs Phospholipds (fat soluable vitamins)
Essential Fatty Acids
No Gal Bladder
Lecithin to break down fats
High blood pressure
Omega 3, water
Bifiodholus Probiotics plus other Bowels Probiotics
Salt on end of tongue for insomnia sometimes works
Oedema and or Inflamation
Vitamin D & B Vitamins
Food combining- must get 8 essential vitamins
- Folic Acid, B6 & B12 for thickening of arteries
- Vitamin A & B (3) de-plaques arteries without ripping them up & stressing
- Calcium & Magnesium +ph of possassium & calcium
Thickening of the arteries Atherscolerosis, get Homocystine levels checked at GP if in 40’s & 50’s (and strokes & Arthritis?)
Folic acid, all B vitamins
THEN after, vitamin A as prevention
ACNE & SKIN PROBLEMS
(give to men to lower their proteins)
Fruit Carbs – only if you are active
Use Complex carbs instead
Simple Carbs pop, alcohol, juices increase hyperactivity (including fruits
People living on computers crave simple carbs
3,500 is 1lb
Can’t OD on magnesium or calcium
If below 38” on men on waist, its mucle
If belw 32” on woman its mucle