What to Drink
This is as simple as water, water, water. The body is make up for 70% water which regulates body temperature, creates cells, removes toxins and performs millions of other bodily functions to keep you r good health. With its great importance too us we should understand how much we should drink for our body type.
It is estimated that the average person loses 9 cups of water every day through breathing, sweating, and urine. When the weather is hotter we lose more. The alarming part is that most people do not consume that much water on a daily basis.
When water levels in your body become too low, dehydration results, and the body becomes weaker. Your ability to fight off diseases, recall memory and physical abilities become impaired. Muscles are largely made up of water, so there abilities become impaired along with other functions such as healing and digestion.
So what you can do is to start monitoring your water intake and do not only drink when you are thirsty as it already to late! You can monitor your urine by looking at its colour. If it is a dark rich yellow colour you need to hydrate and drink some more water. If it is close to a clear colour your water levels are good.
How much water do you need?
You should be consuming 8oz of water for every 11 lbs of bodyweight per day. Say for instance you weigh 185lbs then you need to consume 185/11 = 16.8 oz of water for the day. A diet high in water foods such as vegetables, fruits and sprouts will assist you in reaching your daily water intake. In fact the water from these sources is often more pure then tap water and should be included to supplement water intake throughout the day.
What not to drink
Avoid all soft drinks as sugar levels and cancerous food additives are used in the manufacturing process of these products. Avoid alcohol where possible because the chemicals react with your body and affect its functions not only in the short term but also in the long term. Minimise bottle juices as they are often high in sugars, but do consume fresh juices and do not be afraid to squeeze fruits and make your own juices. These are great drinks!
Milk is an interesting drink. Its affect on your body should be considered. What milk does is line the stomach and create a barrier for absorption of vitamins and minerals. In fact some studies have shown that it actually prevents the calcium in the milk from being absorbed and should not be consumed at all as it has no purpose without the calcium. I personally only drink milk on its own 15 minutes after or before a meal. This ensures that it is not lining my stomach when I am eating food so all the nutrients and be absorbed in an efficient manner.
It is a simple fact that life is getting busier and time to cook meals is becoming more and more scare. This is why I will stress the importance of planning your daily meals, what you are going to cook and when you are going to cook them. The plan can be compiled on a weekly basis or the night before every day. Do not forget to include the amount of water you want to drink!
Don’t think you can stop there. To begin you will need to record what you are actually consuming and compare the two. If you are close to what you have planned give yourself a pat on the back as you should start to see some progress.
It is important to consider all aspects of nutrition to ensure your daily requirements are met. By visiting the nutrition section of this website you can work out what your daily requirements are.
Below is a template you can use to plan your meals. Make sure you have fun in the process and you will see results. Each one can be used to either plan or record your daily food and fluid intake on a particular day.
Also read : Four Examples of Holistic Healing
Healthy Eating Tips
This section here is to provide you with a number of healthy eating tips which you can apply to your everyday eating habits to improve your wellbeing.
General Healthy Eating Tips
- Plan your weekly exercises and diet at the same time before the week starts. This gives you a good view of where you are heading.
- If you are following a strict diet plan its still good to have a day off just for a break, where you can eat anything you like. Making Sunday your day off is a good way to do it.
- Keep good records of the food you are eating, the exercises you do and your body stats eg. weight. Even take a photograph of your before and after. Doing this allows you to review what you are doing and track what really works and what doesn’t work. Then you can continue to repeat the formula that works.
- Instead of going for the chocolate bar have a jar full of healthy nuts like almonds within reach for a snack.
- Eat at least one piece of fruit every day, but for digestion reasons make sure it is 15 minutes before or after meals.
- Eat your food in a relaxed state sitting down. Try not to eat on the run and whilst walking. This is bad for digestion.
- Make sure your last meal is a good one that will get you through the night whilst you sleep. This is important to promote recovery of your cells.
- Broccoli is one of the most complete foods in the world, hosting a number of vitamins and minerals. Try to include a small piece of it daily in your diet.
- You can improve the quality of what you eat by buying fresh foods instead of ready made meals because processed meals are of a poorer quality ingredients. Fresh foods should also save your money as long as you allocate time to cooking them.
- If you are finding it difficult when you are passing stool this might indicate to you potential problems. Your system is becoming clogged up and more water foods are needed. Stool should pass easily.
- Eat at least two servings of fish per week to prevent diseases like cancer and heart disease.
- Drinking tea interferes with the absorption of supplements because it contains methylxanthines and tannins both of which render minerals less absorbable. Have your tea 30 minutes after of before you take your supplements.
- Take vitamin, minerals or essential fatty acids supplements while food is in your digestive tract. Hence 15 minutes before and after meals.
- Take any amino acid supplements on an empty stomach for best absorption.
One of the keys to maintaining a successful healthy diet is variety. If you are eating the same old foods over and over every day you will get bored and end up quitting your healthy eating plan. By ensuring you eat a variety of foods, you will keep things interesting and you will obtain an array of nutrients from a number of different foods. Variety is the key to a healthy balanced diet.
There are 6 main categories you can break foods down into
2) Breads, Cereals, Rice, Noodles and pasta
5) Meat, Fish, Poultry, eggs.
6)Sweets, fats and oils
Within these categories there is an amazing amount of different foods you can cook for each serving. Each category also has recommended daily servings which are discussed more in the food intake section of this website. Below is a brief overview of what some of your servings for each category could be. Be adventurous and try different foods and recipes. Hopefully this list will give you some new ideas.
- Bamboo Shoot
- Bitter Melon
- Chick Peas
- Snow peas
- Sweet Potatoes
- Sweet corn
2) Breads, Cereals, Rice, Noodles and pasta
- Bread: pita, rolls, tortillas, muffins, buns, Italian etc
- Breakfast Cereals
- Noodles: Egg, Udon, Hokkien, Vercimilli
- Pasta: spaghetti, macaroni, fettuccini, penne etc
- Pearl Barley
- Cheese: Curds, Cottage, normal, feta
- Milk: skim, buttermilk, goats, soy, coconut, rice
- Honey Dew
- Kiwi Fruit
- Nashi Pear
- Rock melon
5) Meat, Fish, Poultry, eggs
6)Sweets, fats and oils
Try to avoid these, we all know what they are!!!
Of course there are many more items of food under each category so go and visit your local supermarket and start to explore it and you will be amazed with the great healthy foods u find there.