author: mkalinow@onet.eu

Be the change you want to see in the world.

Mahatma Gandhi

Life Balance

Complementary Self-practice

In Harmonize your Inner-self

Nutrition / Proper Diet

A daily supply of good-quality nutritious elements in the right proportions, as well as good hydration and regular cleansing is very important for general health.

Nutritional guidelines to improve general health levels*

  1. Start with observing your body, skin and hair condition and digestive process in its current state. Note whether you have any problems (e.g.. constipation, greasy or dry skin, spots, eczema, etc). Compare the following guidelines with your daily habits and set a plan for changes to be implemented gradually, starting with your most urgent priorities. Write down any changes you are unwilling to make and the reasons why. As you start implementing changes continue observing your body’s reaction. Be conscious that during the first stages of the cleansing process when the body is getting rid of toxins you may experience some negative reactions like headaches, spotty skin, different body smell. These should pass in a few days. If symptoms persist you should decrease the rate of change and seek advice from a qualified nutri-therapist.

  2. Correct body hydration is critical to a good regimen as water keeps our cells in good health helping to eliminate toxins. The key is to drink 2 litres of water every day. Soft drinks with sugar and chemical additives should be excluded: coffee, tea, drinks with caffeine and alcohol should be very limited to occasional consumption. Fresh juices and herbal tea are excellent.

    Drinking 2 litres of water applies to normal conditions and a temperate climate. You should drink more in hot periods or during sporting activities when the body loses more liquids through perspiration.

    To help re-hydrate and cleanse it is advisable to take a spoonful of linseeds soaked for few hours overnight so that they soften. Eating them in this soft, gluey state in the morning and evening helps fight water

  3. Take time for meals. Eating slowly, chewing each bite properly is important because the digestive process starts in the mouth with enzymes contained in the saliva. Also, when we eat slowly we eat less. It takes approximately 20 minutes to signal information from our stomach to our brain. Eating a starter (a piece of fruit or a salad) before a main course will cut out the first feeling of hunger and we will only eat as much as the body needs when it comes to the main course.

  4. Eat regular meals. Start with taking time for a good breakfast eaten slowly and consciously. Eat a proper lunch as the main meal of the day. Keep dinner light and eat it at least four hours before going to sleep. Eat fruit (fresh or dried), raw vegetables, and nuts as snacks between meals. Eliminate soft drinks and processed snacks high on sugar, salt, fats and artificial additives.

  5. Vary your diet to provide your body with all the necessary nutritious elements: carbohydrates, proteins, fats, fibres, vitamins and microelements in good proportions from natural sources. Choose a portion of fruit and vegetables with every meal (ideally 7-10 portions per day). Eat all edible parts because even indigestible parts play an important role in the digestive system.

  6. The quality of the food you eat is as important as or even more important than quantity. Always opt for non-processed food, fresh local ingredients, preferably organic. Avoid pre-prepared meals, especially those containing chemical preservatives, as well as genetically-modified foods. Exotic fruits and vegetables and those imported from the other side of the world are always artificially treated to preserve freshness. Prepare small quantities to eat fresh or freeze a few portions to preserve them for a few days.

  7. In general, chose alkaline foods, which help maintain good pH levels in the body cells. These include: plain rice, quinoa, millet, most fruit and vegetables, pulses and soy products, fresh fish, vegetable oils, seeds and fats.

  8. Avoid / limit acidic foods like red meat, grains rich in gluten (wheat, rye, oats, barley), dairy products (with the exception of small amounts of organic yogurt with live bacteria), dehydrating drinks like coffee, chocolate, alcohol (especially spirits made form grains). Drink instead red bush tea or caffeine-free herbal infusions. Or, remove caffeine from black or green tea by discarding the water after infusing for 30 seconds and re-infusing in fresh water. Red bush and green teas which don’t contain caffeine are excellent and provide many micro-elements and anti-oxidants.

  9. Watch your consumption of fats and sugars. Choose complex carbohydrates from starchy vegetables and grains, and unsaturated fats from seeds, nuts, vegetable oils, fish, which are used for to stimulate the energy system of the whole body metabolism. Avoid simple and refined sugars (table sugar, sweet snacks), which consist of empty calories.

    Avoid saturated fatty acids from animal products (especially red meat) and deep-fried food, which raises cholesterol levels and causes over-acidity in body cells. Choose small, regular intakes of vegetable oils from sunflower, safflower, sesame, olive and linseeds, flaxseeds, nuts, oily fish to ensure a supply of unsaturated fats, omega 3 and omega 6, which cannot be produced by the body.

  10. During the process of changing your diet and cleansing your body use additional naturopathic techniques helping the process of dehydration and detoxification like:
    • Skin brushing – brush the body from the feet up to the heart and from the head down to the heart with firm strokes stimulating lymph movements and elimination of toxins
    • Hot-cold bath / shower – alternating the water temperature, finishing with cold
    • Salt bath – 1kg of bath salt diluted for 20 minutes in a tub of water, once per week
Note: these guidelines are appropriate only if you do not suffer from a serious illness or have specific dietary requirements.

* Based on teachings of The Kevala Complementary Health Education Centre Ltd.

© Life Touch, Life Coaching, Geneva, Switzerland 2008-2009;
All rights reserved; Designed & powered by AC
statystyka Valid XHTML 1.0 Transitional Poprawny CSS!