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Healthy diet

Healthy diet

Topic overview

  1. What is a “healthy diet”?
  2. Consequences of an unhealthy diet
  3. The most important nutritional rules at a glance
  4. The most important nutritional rules – explanation
  5. Healthy eating – implementation in everyday life
  6. How do you memorize the nutritional rules easily?
  7. Healthy eating – influence on our health
  8. Further articles on the topic of healthy eating

What is meant by a “healthy diet”?

Following the trend of having to give everything a name, I call it the “Modern Stone Age diet“. The name sounds contradictory, but in short, it mainly combines modern hygiene with a diet that was still the case many thousands of years ago. You can find out more about the content in the section below.

Consequences of an unhealthy diet

An unhealthy diet can be the cause of almost every disease known to mankind.

Even after a short time, it has an extremely negative effect on a person’s appearance and attitude to life. An unhealthy diet also affects the condition of muscles, joints, skin, eyes and hair, among other things. Diseases in these areas in particular are not usually associated with nutrition.

Furthermore, an unhealthy diet restricts the general performance of the human organism. High performance is important for our well-being, our effectiveness in our professional and private lives and our potential for success.

Consequently, trying to save time and money when it comes to food leads to the exact opposite!

Healthy eating - an overview of the most important nutritional rules

1. Drink at least 2-3 liters daily

3. Avoid too much coffee and alcohol

5. Avoid excessive amounts of meat and sausage

7. Avoid industrial sugar and white flour

9. Don´t just cook with salt

11. Sufficient nutrients after sport.

13. Avoid painkillers and antibiotics

2. Avoid carbonated drinks

3. Avoid too much coffee and alcohol

4. Avoid highly processed food

5. Avoid excessive amounts of meat and sausage

6. Take your time when eating, chew properly.

7. Avoid industrial sugar and white flour

8. Eat lots of fruit and vegetables

9. Don´t just cook with salt

10. In the morning like the emperor, at noon like…

11. Sufficient nutrients after sport.

12. Food supplements/ Using vital substances

13. Avoid painkillers and antibiotics

14. Sufficient hygiene with food

2. Avoid carbonated drinks

4. Avoid highly processed food

6. Take your time when eating, chew properly.

8. Eat lots of fruit and vegetables

10. In the morning like the emperor, at noon like…

12. Food supplements/ Using vital substances

14. Sufficient hygiene with food

3. Avoid too much coffee and alcohol

7. Avoid industrial sugar and white flour

11. Sufficient nutrients after sport.

4. Avoid highly processed food

8. Eat lots of fruit and vegetables

12. Food supplements/ Using vital substances

Healthy nutrition – The most important nutritional rules with explanations

1. Drink at least 2-3 liters a day

Drink at least 2-3 liters a day, preferably a large part of it still water!
An adequate water supply is essential for the transportation of nutrients and the removal of waste products/metabolic end products. The consequences of drinking too little are devastating and often affect the kidneys, muscles and blood vessels in particular.

2. Avoid carbonated drinks

Carbonic acid acidifies the body and blocks metabolic processes. It also reduces the transport capacity of the water. Caution is advised, especially if you suffer from stomach problems.

3. Avoid too much coffee and alcohol

Coffee and alcohol are stimulants. Consumption in moderation is harmless. I recommend a maximum of 2 cups of coffee a day and 2-3 glasses of beer or wine a week.

Another decisive factor is whether alcohol is available as an industrial isolate or whether you drink the naturally cloudy beer from the small private brewery with all its valuable ingredients.

Countless clinical pictures can be listed as a result of too much alcohol and coffee.
Generally speaking, however, it is a strong overacidification, negative impairment of the entire digestive system and damage to the nervous system.

4. Avoid highly processed foods

This includes all foods with chemical food additives, foods that are industrially processed, ultra-highly heated and/or have an exceptionally long shelf life.

Anything that cannot be picked, harvested, hunted or collected in the wild is not natural food.

The consequences are nutrient deficiencies, deposits in the human organism, severe acidosis, food intolerances/allergies.
This condition is partly responsible for almost all the diseases we know.

5. Avoid excessive amounts of meat and sausage

Fish at least 1-2 times a week, a dish with high-quality eggs or even one day a week completely without animal protein is highly recommended.
When it comes to eating sausage and meat, quality comes before quantity! A good butcher in the region who keeps his own animals or game from the hunter is usually a much better choice than the large supermarket chains. Meat and sausage should only be consumed 2-3 times a week.

Even good meat is generally difficult to digest and can over-acidify the body. Low-quality meat is hardly utilized, often contains antibiotic residues and is deposited as “waste” on the intestinal walls. Consequently, excessive meat and sausage consumption often leads to impairment of the natural intestinal flora, digestive disorders and an enormous increase in susceptibility to gout.

6. Take your time when eating, chew properly.

“Well chewed is half digested”. Our grandparents and great-grandparents still knew this rule. In 95% of all lectures and consultations on the subject of nutrition, it is no longer relevant.

However, the first breakdown processes begin in the mouth through enzymes and good chewing lays the foundation for a high utilization of the food in the entire digestive system.

If food is insufficiently chewed and broken down into its individual components, it is deposited in the intestine or excreted without nutrients being absorbed in the small intestine.
This leads to a lack of nutrients, hyperacidity and flatulence. Non-compliance with this rule has a particularly negative impact on the health of the stomach

7. Avoid industrial sugar and white flour

Sugar and white flour are highly processed foods that are pure sources of carbohydrates.
The former is obtained in this country from sugar beet and internationally also from cane.
The latter is mainly derived from wheat.
In their original forms, cereals and sugar beet not only contain carbohydrates, but also vast amounts of important minerals and vitamins.

Almost all minerals are unintentionally lost in the wheat flour production process. In the production of sugar, only sugar is deliberately extracted from the sugar beet.

There is no feeling of fullness when eating either food. Instead, high consumption can even lead to an addictive effect. The body signals to the brain that it has not received any minerals and vitamins. The brain then gives the command to eat even more.

As a result, the likelihood of developing diabetes and obesity increases, the harmony of the thyroid gland is also disturbed by the blood sugar spikes and the acidification of the body that has already been mentioned several times occurs.

8. Eat lots of fruit and vegetables

Berries, which contain enormous amounts of important nutrients, are particularly recommended. The better choice is to always use fruit from the region, preferably from a fruit farm or from your own harvest! Apples and co. from discount stores are often extremely overstocked, picked unripe and heavily contaminated with pesticides. Non-seasonal fruit from abroad is also completely inadvisable.

A lack of fruit and vegetables leads to serious nutritional deficiencies, constipation and hyperacidity.

9 Don´t just cook with salt

A variety of spices should be available in every kitchen and used in sufficient quantities.

Curry, marjoram, thyme and the like have amazing health-promoting effects on the human organism. The secondary plant substances in particular are otherwise hardly found in conventional food.

10. In the morning like the emperor, at noon like...

Eat like an emperor in the morning, like a king at lunchtime and like a beggar in the evening!

This rule simply means that you should eat a lot in the morning and at lunchtime to get the energy you need for the day. In the evening you can only eat a little and nothing at all before going to bed.

In the morning, the body needs enough energy for the day. Long-chain carbohydrates in larger quantities are also absolutely desirable here, for example from spelt flakes or lots of fructose from sun-ripened fruit.
In the evening, on the other hand, you should eat easily digestible protein and vegetables.

11. Sufficient nutrients after sport.

Minerals, carbohydrates and protein should be included wherever possible. Good muscle regeneration and an adequate energy supply are otherwise not guaranteed.

Protein is needed to regenerate the muscles as quickly as possible. Carbohydrates do not necessarily have to be replenished immediately. However, if the glycogen stores are completely empty, it can also have a negative effect on muscle regeneration if the carbohydrate stores are not replenished promptly.

A lot of minerals are lost during sport. Electrolytes in particular should be replenished with the help of electrolyte drinks. Diluted fruit juices are also recommended.

12. Use food supplements/vital substances

In principle, a distinction must be made between synthetic food supplements and vital substances.

Synthetic food supplements, mostly pure vitamin tablets, isolates, protein shakes etc. are not utilized to any significant extent by the body, are deposited and sometimes do more harm than good.

Vital substances/phytotherapy is optimal for successfully treating illnesses in patients if the factors and causes of the illness are treated at the same time. They are also beneficial for long-term performance enhancement and regeneration in sport.

Vital substances are purely natural and ideally combined in an optimal composition.

I have been working with the Swiss company Channoine for many years.

Especially for athletes I recommend the amino acid preparation which is only available in this form from Channoine and the phytohormones to boost the body’s own hormone production.

13. Avoid painkillers and antibiotics

Athletes in particular take painkillers and sometimes antibiotics permanently, just like food.

Painkillers over-acidify the body and destroy the stomach and kidneys. Antibiotics destroy healthy bacteria.

Pain and infections must be treated causally. Taking painkillers as a preventative measure before games and competitions reduces the pain tolerance limit and performance in the long term.

14. Sufficient hygiene with food

This rule is not only mentioned to justify the term “modern Stone Age diet”.

Unfortunately, it is becoming increasingly common for people to eat dangerously oversalted, moldy or spoiled food. Intestinal infections and food poisoning are becoming increasingly common due to the extreme everyday stress experienced by many people, combined with reduced sensory abilities.

Extreme caution is required, especially with animal products.

Tea, spices, fruit and vegetables

…as much as possible from our own garden.

Organic grain from Schnitzer

with genuine organic seal

Correct storage in food barrels

Also perfect as an emergency precaution, protection against pests and long shelf life

Komo Mio grain mill

even grinds hard grains such as corn. Also available as a hand grinder.

Real sourdough

…instead of chemical leavening agents

Healthy bread

…as you can hardly buy it anymore

Home-brewed beer

from a good friend, instead of industrial isolate from large breweries

Tea factory at home

up to 20 types of tea produced in-house at the best of times

17 Herbal BIO tea

in perfection

Ripe organic fruit from Portugal

from Quinta Shopping, unbelievably delicious. Link to the website is in the store.

Organic whole cane sugar

in food barrels, instead of isolated industrial sugar

Organic wholegrain rice

in the food barrel, instead of carbohydrate isolate from Uncle Ben’s

Read the Colorado potato beetle

…like in the GDR, instead of carcinogenic glyphosate

Real organic potatoes

Those who love nature harvest the biggest potatoes.

Happy farmer

…because you know what you’re eating.

Healthy eating – implementation in everyday life

For some people, this is already too many rules and it is too much of an intrusion into their lives to change so much.

However, the aim does not have to be to implement everything 100 % immediately. Nutritional optimization is a type of training where the goal is simply to grow week by week and eventually reach the point where healthy eating is routine in your life.

Rules for implementation

– Implement the simplest rules first

– Allow sufficient time for breakfast

– Better implementation through complete daily planning

– Shop consciously and in a structured way, avoid discount stores

– Establish contacts with health and nutrition-conscious friends

Healthy eating – How to memorize the nutritional rules child’s play

Just think back to the term modern Stone Age diet. The area of hygiene is taken from the modern age.
Hygiene is the best thing that could have happened to mankind and is largely responsible for the extinction of infectious diseases and epidemics.
For all other rules, we look back to our ancestors! For example, you couldn’t eat masses of meat every day or highly processed foods.

People had no reason to eat their food in a hectic and insufficiently chewed state. There was no industrial sugar and you had to eat lots of healthy natural foods from nature because there was nothing else available, e.g. berries, nuts and lots of fruit.

Healthy eating – influence on our health

A healthy diet increases general performance, existing illnesses can be eliminated or their consequences significantly mitigated. The probability of almost all diseases occurring is massively reduced! Especially when absolute peak performance is required on a mental and physical level, healthy nutrition makes all the difference.