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and improve your lifestyle
“You are free to choose your lifestyle but not the final result”
Herbert MacGolfin Shelton
Reorganize your Diet
All rights reserved. 2016
No part of this publication may be reproduced or transmitted without the prior permission of the publisher.
It is forbidden to reproduce to others this publication by any means
(photocopying, electronic) either free or by payment.
This manual offers information and interesting points in general, regarding health and the correct way of eating. Therefore it should not be a substitute to doctor's advice, in consideration of the vast diversity of people interested and the variety of diseases, and it does not intend to prescribe a diet that can suit anybody.
The publisher and the author accept no responsibility in the case of inappropriate use of information.
If we want to improve ourselves the first thing we need to confront is our diet.
Why is this?
First of all a correct diet has a positive impact on our level of physical energy, on our life expectancy, on our mood and our concentration but it is also able to improve the quality of sleep and it has a more efficient effect to prevent (and cure) health issues.
Whatever our objective might be, to start practising a sport, to be more into our job, to have the right determination to reach a certain goal or simply to feel good within ourselves, the first step is to improve what we put into our body, because what we eat ends up becoming part of ourselves and if we eat badly sooner or later we feel unwell.
To eat in a healthy way nowadays has become more complicated than one might think; we can easily go to the supermarket next door and fill up our trolley with all sorts of food dictated by TV adverts that decide what is healthy.
But are these foods really healthy??
We are literally submerged by TV adverts and programs, newspaper articles, blogs and specialized magazines in which we are told what to eat or what not to eat, what makes us lose weight or not, leaving us even more confused.
We end up growing up with the wrong habits and our views of what is right or wrong to eat are just part of teachings and prejudices that we have built up over the years.
Really it's all quite unclear.
Therefore out of curiosity I started to read some books about diet and what at first left me perplexed is the contradictions of the experts among themselves, leaving one confused and not knowing what to cook.
Even the most famous scientists had different views so how could I see clearly?
The more I was reading books with opposite views, to my great surprise I realized that their views were not so distant from each other, it was just just that some theories were based more on the positive effects of a type of nourishment while other theories were advising against.
At the beginning the gap between the two ways of thinking seemed wide but the more I analysed the more it was coming closer like water passed through a funnel.
So motivated by the need to clarify myself I did an in-depth research through books, food and diet courses. Finally, from these, I concluded in describing the two most up-to-date and correct diets with advice for daily use, properties of each food and nutrients which are fundamental for us-
This is why this practical booklet was started.
1) Which diet to choose?
Which diet to chose?
Our body, our car
2) Carbohydrates (what are they and what do they do?)
Fruit and honey
3) Protein (what are they and what do they do?)
Becoming a vegetarian
4) Fats (what are they and what do they do?)
Omega 3 and omega 6 fats
5) Vitamins Minerals and Fibre
Fruit and vegetables
When to eat them
The colours of fruit and vegetables
6) Food combinations
Carbohydrates and protein
Protein and protein
Carbohydrates and carbohydrates
Flour and yeast
Pulses and cereals
Eggs, meat and fish
Jam and cereals
7) Preservation of Food
Packaged and vacuum packed
Mistakes in preservation
8) Cooking food
9) The Food Pyramid
The Food pyramid
10) Food Guide
In small quantity
2-3 times a week
1-2 times a week
11) Organic and organic produce
What to watch out for
12) Use and Instructions
13) Basic rules
14) Part 2, Vegetarian Recipes
What to have in the house?
Easy and simple recipes
Salads and sauces
Sweets and puddings
What diet to choose?
Our body, our car
“The majority of the food we eat is not the result of a choice but of influence”
(It is easy to control weight if you know how to do it)
What diet to choose?
The Greek word 'diaitea', from which the word diet comes from, means lifestyle, therefore a dietary way of life that we human beings follow.
Nowadays, when we talk of diet we think of two to three months, maybe before the summer, in which period of time we follow a short regime with rules on what to eat or not to eat.
Very often the person that decides to lose weight decides on the basis of stories one hears or personal interpretations ending with no results or even worse causing a health risk. Moreover, the advent of the internet has contributed to the publication of many revolutionary diets mainly not scientifically based but only theoretical.
When we buy a product we find on the packaging a list of the nutritional values of the food in question.
What are they and what is this for?
They are purely theoretical indications but a useful way to understand what we are eating and the positive or negative aspects of our diet. To start with we don't have a food composed just of carbohydrates or protein but we have a bit of both in every food. Therefore, the nourishment is considered carbohydrate if it is present in its majority and vice versa, if protein is in prevalence.
In the list below and in the food list under carbohydrates you always see written “of which sugars” and under fats “saturated fatty acids”.This is because sugars and saturated fats are part of carbohydrates and fats that we have to watch for and limit their consumption.
When we say “others” we are talking about vitamins and minerals, other very fundamental elements for our health, which are present in small quantities in nearly all food and of fibre, especially present in vegetables to aid the functioning of the bowl.
It is now easy to understand that every food that we consume has positive and negative aspects to it.
It is not good enough to eat carbohydrates for lunch or proteins in the evening just because we hear it is the way to do it, we must be careful about the type of carbohydrates or proteins we eat.
The quantity of each nutrient varies according to the food, if it is from animal source there will be more proteins but also saturated fats, while vegetables will have more carbohydrates, water and more unsaturated fats (good “fats”)
Our body, our car
Our fuel is carbohydrate.
Anybody who has read any health or dietary book has found this assonance.
All very true and from here we already understand how fundamental carbohydrates are in giving us the energy we need to face the day ahead.
To simplify even further, let us pretend for a moment that our body is really like a car; carbohydrates are, like we said, our fuel, while proteins (the bricks which hold our body) are the luxurious interiors and the smart bodywork, while fats are the seat belts and the tyres and they are there to protect us.
All these elements are fundamental for the car to function and work properly.
No one is part more important than the other, but each must be seen in the right context.
One can have a new and beautiful car, with all the unimaginable security systems, but without fuel the car will not move. If we put in only a little fuel we would need to stop often for fuel. With too much fuel we would feel too heavy and if we introduce the wrong fuel we would need to go to the mechanic.
For this reason carbohydrates are the basis of a healthy diet, which should be 50-60% of what we usually eat. With these proportions the chances of the car breaking down are reduced.
Therefore if we don't take care of our car soon it will start getting ruined, with scratches and bumps, it will get rusty a little at the time and it would be too late to restore it to its original splendour.
To stop that from happening we need very little, a small bit of maintenance each day to keep it beautiful and sparkling and even if years go by the charm remains the same.
This short metaphor is to say that proteins are fundamental but are needed in much smaller quantities than we are made to believe. Each day they should make up 15% of what we eat.
Fats, on the other hand, are our safety systems; driving without safety belts or with worn tyres are a great risk to our health.
Good fats help to protect our body, while bad fats act against the good ones and put us at risk by making us more vulnerable.
They should constitute 30% of our food intake.
After this short lesson in mechanics let us now move on to getting to know these three fundamental nutrients, of which there are positive and negative aspects.
At the end of each chapter we will find this section which presents the challenge to eat well and to carry it through to the end.
They can be taken as a weekly challenge and we can try to follow them throughout the week or as a daily challenge where we try to incorporate one of those meals that we are advised to take.
This first week we read this manual to get some idea of how it works, then from next week onwards we try to carry the weekly challenge on to the end of each chapter.
Carbohydrates (what are they and what do they do?)
Fruit and honey
“We don't know either where our food comes from or where it ends up, we are provisional carriers, distracted consumers and most of the time not aware of it, the ultimate goal is our immediate satisfaction”
(My life at zero impact)
As already seen, whether it is a Mediterranean, oriental or vegetarian diet, a healthy diet is based on carbohydrates which are our the most important source of energy and should constitute 50-60% of what we eat.
During digestion all carbohydrates are broken down and transformed into glucose, which is simple sugar.
This, through hormones like insulin, is carried to the blood and it gives us the energy we need.