Food is the best medicine.
Hence, I like to write about viands. Stuff you need for living. It provides you energy. Energy to work, exercise, learn and for many other activities. Even whilst sleeping, your body consumes energy. You want to find out which eatables give you the energy you require. In addition, you need to know the amounts and times of day for most effective food utilization. You just cannot overestimate these parameters: They have a huge impact on all areas of your life. Therewith they represent a fundamental building block for success and contentment.

Actually, the building block is a pyramid.
I will explain this to you. After you have understood it, your appetite will grow – and hence your desire for trips into neighboring countries. This is great. Only equipped with the blueprint of this country, you will gain maximum benefits from future travels on the continent Nutrition & Energy.

First, you want to run a quick status quo check.
The Food Pyramid Template is one the most proven tools for that. On the left hand, it contains space to document your current diet. Just sit down for some minutes and recap the last week. Enter your food, daily quantities, and times of day. You want to do this along the categories drinking, fruit, & vegetables, proteins & carbohydrates, fats and other foods. Feel free to use your Beverage Template (see country drinking) as the basis for former.
 
After you know the status quo, you want to define your target state.
Where do you want to be? Therefore, I will give you some recommendations upfront. Just read them and think about what you can integrate in your diet.
 
Food: Tell me what you eat and I tell you who you are. Here are my food recommendations and little teasers around amounts and times of day.
Fruit & Vegetables: My strong recommendation for your staple food. This means: At least half of your daily intake. Eat more vegetables than fruits. Only if you want to look younger and better.
Proteins & Carbohydrates: Proteins are the building blocks of life and thus your body. Especially if you are physically active, you want to have access to high quality protein. Ideally plant, such as algae, pollens, quinoa, rice bran, seeds, nuts, and green leaves. Variety makes life worth living.
Oils & Fats: Finest plant oils. Ideally coconut-, olive-, thistle-, walnut-, or linseed oil. Each of them represents different positive health properties. Those are usually a function of the different fatty acid chain lengths. Find out which those are and which meals do they fit to best. Combine them in a smart way.
Other Foods: Eat as seldom and little meat, fish, dairy products and sweets as possible. Generally, I recommend a balanced diet founded on raw food – especially if you want to look great or have a serious disease to cure. There is no such thing as a universal nutrition plan. Every human being is unique. Raw food is powerful as it is alive. Thus, it makes you feel alive and healthy. Heating food above 45 degree Celsius kills vitamins, minerals, and enzymes. Eating dead food lowers energy levels and accelerates aging processes in the midterm. Long term diseases are eventually dead is knocking at the door.
 
Food Quantity: Only eat if you are hungry and stop once you have a light feeling of satiety. Hara hachi bu – just eat until you are 80% refueled. Calorie reduction prolongs your life. As a health-conscious human being, you want to take deliberate decisions about your food, its quantity, and time of day.
 
Mealtime: When to eat how much? This is a function of your digestive patterns. It follows the circadian cycle, which is ideally dependent on your sleep cycles. Why ideally? Well, best case you go sleep at dusk and get up with dawn. If you live in an area in which the days are exceptionally short or long, go to sleep around 9pm or 10pm. The earlier the better.
 
Food Sequence: Do you feel tired after meals? Do you have digestion difficulties, such as flatulence or even allergic reactions? Well, then you want to consider sequence rules: Drink no later than one hour prior and not earlier than one hour after meals. Eat fruit only on an empty stomach
 
 
The third step is again about optimization.
Therefore, you want to define specific improvement actions (including completion dates) which fit to your individual life style and are aligned to your target state – whether in small or huge steps (e.g. gradually reduce consumption of red meat from 300 gram per day to 300 gram per month by calendar week 21).
 
You will experience the positive impact of a long-term dietary change on all other parts in your life.
Take action by action. Cultivate new habits. In particular, minimize the ratio of other foods. Your body does not need it. I recommend you to validate the list on an annual basis and tackle new improvement actions as appropriate. This way you will go systematically towards your optimal personal food pyramid.

 

Hedonism
Although our palate makes up such a small part of our body, some people pay so much attention to it. They eat what tastes good. Furthermore often too much and too late. Do you want to improve your health sustainably? Then start to pay attention to your whole body rather than your palate only.
 
Haste
Eat consciously. This means: If you are eating, you are eating. You recognize the taste and the feeling of satiety. Do not be distracted by unimportant chitchats, the TV, or your smartphone. Be in the process of eating. Be in yourself. Eat slowly. Chew often.
 
Asceticism
The opposite of hedonism is self-restriction. It can become equally dangerous as excessive gluttony. You want to take part in social life. Of course, you can eat modern civilization food every now and then. If your body is healthy – especially your detoxication organs, such as gut, liver, kidneys, and skin – food toxins will be swamped out again. Yet avoid putting your body too often to the test.

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