When we talk about diet many people misunderstand that diet is avoiding food for long period of time. Diet is more specifically described as a lifestyle method intended for weight management. A healthy diet is all about what you eat not how much you eat.
- Fruits and vegetables with orange-red pigments, purple – among which include black grape, plum, watermelon, blueberries, beets, carrots, squash , persimmons, … Its use provides a great amount of antioxidants that slow the process of cellular destruction and aging, supporting anti-inflammatory functions of regulation and repair.
In general, for fruit and vegetables, we should always opt for seasonal food, typical of each season.
- Nuts and dried fruits – including highlight the walnuts, hazelnuts, pumpkin seeds, prunes, figs, raisins, dried apricots, … Avoid peanuts, pistachios, cashews and, in general, those that are not part of our territory and diet . Should be eaten daily and is ideal to introduce them at breakfast. The nuts are a source of quality fatty acids, omega-3 and omega-6, vitamin E and vitamin B. Despite its high caloric content, the quality of their fat causing them to be exploited for numerous bodily functions (formation of hormones , cell membranes, …), food being very beneficial. Fruits and vegetables contain lots of minerals ( calcium , potassium, magnesium , iron, …) and important trace elements like zinc (especially in pumpkin seeds ) and selenium, absorbed and assimilated forms.
On the other hand, there are foods to be avoided completely or as much as possible, being restricted to a consumption time. Among them are:
- Saturated fat-found in industrial manufacturing products (pastries, pre-cooked products, …), dishes with low-quality oils and meat from animals raised on factory farms (especially pork) or fish farms. Animal fat should be but the quality and breeding systems today do not allow animals to enjoy the space to move long hours, and be fed with feed intended for the animal to gain weight and volume quickly (and get more profit). The oils used in cooking should be of quality (to be first cold grip). We think that an oil used to fry quickly loses its quality, so should be used to fry the best oils (often reserved for consumption raw in salads, …).
- Dairy products – milk, cheese, yogurt, butter, … Dairy products in general have been highly valued as foods rich in calcium from the media and medical world itself. However, scientific studies show that they are a poor source of minerals for the poor absorption of calcium it contains. Also bring lots of harmful substances. We recommend reading our article on milk .
- Carbohydrates rapid absorption – among which are sugar, confectionery, bakery, pastries, cookies, and generally all those made with white flour (refined) like bread, pasta, …
Rice and pasta should be consumed daily, being limited to one serving per week.
In general these products with poor quality fats and rapidly absorbed sugars that raise blood sugar quickly and require rapid action of the pancreas and systems to keep the body in balance. Its surplus is rapidly converted by the body into fat, which becomes part of our adipose tissue.
BASIC RULES AND HABITS:
- Cooking with spices and herbs . All dishes should include avoiding excessive intake of salt and opting for new flavors. We emphasize the use of thyme, rosemary , fennel, dried ginger , turmeric, cinnamon, pepper, … should avoid certain herbs such as mint, those trifles and fluid retention in the legs, etc..
- Avoid the desserts of any kind, even fruit. The fruit should be consumed on an empty stomach or between meals. The desserts, in general, have a high calorie and usually belong to the categories of dairy products or refined sugars mentioned above.
- At night, avoid starches (products derived from cereals, bread, rice, potatoes, pasta, …) and raw and cold foods (salads, fruits, …). We must avoid blood sugar rises in the evening as insulin (a hormone regulating blood sugar) interferes with the hormones of rest and repair of tissues.
In addition, digestion is a process that requires large blood supply, calling for a redistribution of blood. Uncooked foods, which remain raw and / or temperature are cold, alter this redistribution and therefore digestion.
- Do not drink water without thirst. Thirst is a basic feeling in man that can go for several reasons and should be recovered. We follow a strategy in those Where this feeling is gone, and not make it drink. In these cases it is advisable that when you drink, is made in abundant quantities, avoiding small sip quickly quench thirst and prevent the normal.
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