summary table 1. 2. 3. genetically modified food, organic ... · 9/7/2017 · 2. total vegan diet...
TRANSCRIPT
Covering main important topics concerning foods & beverages.
Summary table
1. Types of diets & the best diet.
2. Intermittent Fasting.
3. Genetically modified food, Organic food & Superfoods.
4. Macronutrients.
4.1. Fats.
4.2. Proteins.
4.3. Carbohydrates & sugars.
5. Emulsification process - importance to human digestion.
6. Drinking & Beverages.
6.1. Lack of minerals in drinking water. (No consensus)
6.2. Tea. + Coffee.
6.3. Alcoholic drinks and beverages.
6.4. Soft drinks.
6.5. Freshly squeezed juices.
7. Salt & spices; spicy foods & sauces.
7.1. Spicy foods – good or bad?
7.2. Are spices healthy?
7.3. Sauces that are good for your health.
7.4. Pickled, smoked, and fermented foods.
7.5. Is yeast bread good for health?
8. Eating out in restaurants and food stands and what to do at
family celebrations.
9. Eating habits & cooking methods.
9.1. Frequency, Sequence & Timing of eating and drinking.
9.2. Commonly used cooking methods.
9.3. Chewing and gut health.
10. Calories vs Qi energy.
10.1. The connection between Qi energy and body weight.
10.2. Why people near death get very slim without changing
their food consumption habits.
10.3. Losing weight.
11. Negative Calorie Intake – Hypothesis.
12. Conclusion and Recommendations.
1. Types of diets & the best diet?
Title Main approach Notes/Side effects
Types of diets
A search of the
internet will reveal
hundreds of diets.
Most of these diets
fall into these three
main categories +
names of the people
that promote them.
Is there "the best
diet"?
I believe we can classify all
diets into three major
groups:
1. Those that ban one or
more of the main food
groups. (Or
ingredients)
2. Total vegan diet vs
rich animal protein
diet.
3. Raw food vs cooked
food.
All kinds of diets fit into this
diagram and will create a
triangular shape.
The best diet is the one that
brings the body into a
healthy state over the long-
term.
A healthy body optimizes
its weight according to
the body structure, age
and Qi level. (Usually, this
entails losing weight)
2. Intermittent Fasting
Intermittent
Fasting.
Intermittent moderate
fasting is safe and has many
benefits far beyond weight
loss.
A full review of my
experience with
intermittent fasting in
the Treatments chapter.
Vegan
Animal
food
Products
Missing main food group
or ingredients
Not
missing
3. Genetically modified food, Organic food & Superfoods
Title Main approach Notes/Side effects
Genetically modified foods or GM foods
From Wikipedia
Genetically modified
foods or GM foods.
Commercial sale of
genetically modified
foods began in 1994.
Most food
modifications have
been carried out on
cash crops that are in
high demand such as
soybeans, corn,
canola, and cotton.
Genetically modified
crops have been
engineered for
resistance to
pathogens and
herbicides and for
better nutrient
profiles.
Wikipedia quotes that there
is no scientific consensus,
yet many leading scientists
totally object to GM food.
(Mainly because it allows
higher resistance to
pesticides that are
extremely harmful.)
GM food is designed to
make crops withstand
pesticides & to prolong
shelf life.
Although there is no
conclusive evidence, it is
not safe to use these.
Products (which have
become very common.)
Organic food
From Wikipedia
Organic food is food
produced by methods
that comply with the
standards of organic
farming. Standards
vary worldwide, but
organic farming in
general features
practices that recycle
Organic food is usually much
more expensive than non-
organic food.
Do not expect to experience
a taste difference over non-
organic food.
Organic foods are
always better than
non-organic foods.
The food industry does
not promote organic
products due to heavy
costs.
resources, promote
ecological balance and
conserve biodiversity.
Organizations
regulating organic
products may restrict
the use of certain
pesticides and
fertilizers in farming.
In general, organic
foods are also usually
not processed using
irradiation, industrial
solvents or synthetic
food additives.
There is a consensus
among leading
scientists
recommending organic
products.
There are claims that
over the last century the
mineral content of the
soil has become depleted
due to overuse,
pesticides and improper
planting of crops.
Superfoods
From Wikipedia
Superfood is a
marketing term for
food with supposed
higher than average
health benefits. The
term is not commonly
used by experts,
dietitians and
nutrition scientists,
many of whom
dispute that these
particular foods have
the health benefits
claimed by their
advocates.
Looking for a list of
superfoods? Actually, there
are many lists.
All organic fruits,
vegetables, nuts, sprouts,
beans, roots, berries,
legumes have their specific
nutritional values.
Consumption of a large
variety of good quality
organic food means fewer
deficiencies in nutrients.
I use a large variety of all
these plant-based diet
groups.
I try to rotate between
dishes and I change my
diet frequently to
diversify my food intake
according to what is
available in organic
grocery stores.
Bone marrow
The only animal-based
food that I consider a
superfood is bone
marrow. It can be added
to rich soups. (Although
fatty, it is highly
recommended. Due to a
high content of
nutrients that are
needed for
regeneration and also
boost the immune
system.)
My partial list of plant-based foods:
Avocados – contain many extraordinary qualities – I put them in my salad.
Cruciferous – for a liver detox (Broccoli, Cauliflower & kale) - I juice them.
Green leaves – (usually juiced) Celery, Spinach, Kale, Mint, Parsley, and
Coriander.
Lemon & grapefruit – I eat them on daily basis, including pomegranates
when the season.
Ginger & turmeric – I put them in my juice.
Tomato, peppers, cucumbers, radishes – usually in my salad.
Garlic & unions. (in many dishes)
Beets & carrots − juiced and also as separate dishes. (Raw beets are great
for liver regeneration)
Zucchini, eggplant, pumpkin, sweet potato, quinoa, rice. (White and wild),
lentils, beans, hummus, mushrooms (many kinds), Tehina, sprouts (in an
omelet)
All kind of fruit: apples, pears, peaches, strawberries, melons,
watermelons, bananas, persimmon, dragon fruit, guava, loquat, mango,
papaya, pineapple.
Berries – powerful antioxidants (Blueberries Blackberries, Raspberries)
usually in my fruit salad.
All kinds of nuts: walnuts, pine nuts, hazelnuts, almonds, pistachios, Brazil
nuts, cashew, macadamia.
Oils: Olive oil, Avocado oil, Coconut oil, Ghee purified (homemade) butter, hemp
seed oil, flaxseed oil, grapeseed oil.
This partial list emphasizes the large variety of foods I eat and drink in my daily
juice. Such a diversified diet ensures that I get all the nutrients my body needs
without resorting to vitamin supplements.
Adhering to this type of diet may be extremely time-consuming in terms
of buying groceries and food preparation.
4. Macronutrients
Title Main approach Notes/Side effects
4.1 Macronutrients - Fats
Types of Fats
From the British
Heart Foundation
Mono-saturated
Consume these in
small amounts. They
help to maintain
healthy cholesterol
levels.
Avocados, olives,
olive oil, rapeseed
oil. Almonds,
cashews, hazelnuts,
peanuts, pistachios,
and spreads made
from these nuts.
Found in
Avocados, olives, olive oil,
rapeseed oil. Almonds,
cashews, hazelnuts,
peanuts, pistachios, and
spreads made from these
nuts.
Types of Fats
From the British
Heart Foundation.
Omega 3 and Omega
6 are in this group.
Polyunsaturated
Consume these in small
amounts. Polyunsaturated
fats help to maintain
healthy cholesterol levels
while providing essential
fatty acids.
Found in
Oily fish, corn oil, sesame
oil, soy oil, and spreads
made from those oils:
Flaxseed, pine nuts,
sesame seeds, sunflower
seeds, and walnuts.
The ratio between
Omega 3 and Omega
6 is important.
The western diet is low in
Omega 3 fatty acids.
Taking Omega 3
supplements is needed if
vegan or inadequate
consumption. (important)
Types of Fats
From the British
Heart Foundation.
Saturated
Swap these for unsaturated
fats. Eating too much
saturated fat increases the
amount of cholesterol in
your blood.
Found in
Processed meats like
sausages, ham, burgers,
fatty meat, hard cheese
including cheddar, whole
milk and cream, butter,
lard, ghee, suet, palm oil
and coconut oil.
Saturated fats (small quantities) – my opinion and experience
Saturated fats especially Ghee (purified butter) and good quality coconut oil
have very good emulsification properties: that is why they are so important.
Both tend to lower insulin and the glycemic index. If consumed moderately,
they have many benefits, especially if combined with dietary fiber that feeds
the good bacteria.
Types of Fats
From the British
Heart Foundation.
Trans-fats
Avoid whenever possible.
They can increase
cholesterol in the blood.
Foods containing
hydrogenated oils or fats
most likely contain trans-
fats.
Found in
Over-fried foods,
(hydrogenated) take
away food, snacks like
biscuits, cakes or
pastries, margarine.
Creates a lot of damage
in the long run. Totally
forbidden.
4.2 macronutrients - Proteins
Meat & fish.
Processed meats and fish
that are not recommended:
Sausages.
Hamburgers.
Hot dogs.
Smoked meat & fish.
Dried meat and fish.
(hard to digest)
Consumption of these
products is possible only if it
is fresh meat, ground at
home, or in front of your
eyes.
Chicken & Turkey have
the same problems as
beef.
Fish are a very good
source of Omega 3, but
due to the heavy
contamination of all the
oceans and seas, it is
better to eat deep-water
fish or fish from places
with lower contamination.
Like Norwegian Salmon.
Grass-fed beef,
organic poultry (if
available) is much
better, although much
more expensive.
Eggs. (Especially egg
yolks)
Egg yolk is a very good
emulsifier because of the
lecithin it contains and its
Low insulin index.
Recommended for daily use
in limited quantities,
preferably organic or from
farms that use good quality
animal feed that contains no
chemicals, hormones,
antibiotics or GMO foods.
Eat limited quantities (1
per day or if eating only
the yolk two per day).
Although eggs contain
cholesterol, they have
many nutrients and
benefits.
Tip: The egg yolk of a
good quality egg is
deep orange in color.
Dairy (cow)
products.
More and more researches
are against eating dairy cow
Long ago I started
consuming small amounts
products including all kinds
of cheese.
The proteins in these
products are too condensed
and contain lactose sugar.
of goat & sheep milk and
yogurt as it does not
have significant side
effects.
Vitamin B12 supplementation
Vitamin B12 is very important for many bodily functions. Low levels of Vitamin
B12 produce many side effects. It is found only in animal food products.
Supplements (quite cheap) are available for drinking or in injections form (I had
4 series of 12 injections each). The body’s healing to B12 injections is very fast.
It restores the body's energy.
Turning Vegan is, of course, a big question. From a health point of view.
Vegans tend to have a better quality-of-life. Although surprisingly, the life
expectancy of vegans is about the same as that of meat eaters.
Instead of trying to convince people to become vegan, it is better to
advise them to cut their consumption of meat by 50% or more.
4.3 macronutrients - Carbohydrates & Sugars
Dietary fiber (from Wikipedia)
Dietary fiber or roughage is the indigestible portion of food derived from plants.
It has two main components:
Soluble fiber, which dissolves in water.
Insoluble fiber, which does not dissolve in water.
Dietary fiber consists of non-starchy polysaccharides and other plant
components such as cellulose, resistant starch, resistant dextrins, inulin, lignins,
chitins, pectins, beta-glucans, and oligosaccharides.
Dietary fiber changes both the nature of the contents of the gastrointestinal
tract and how nutrients and chemicals are absorbed.
Without dietary fiber (found only in plant-based diets) one cannot be healthy. It
is essential for feeding the good bacteria in the gut, maintaining a strong
immune system, keeping the weight balanced, keeping mood swings under
control and much more.
Here is a list of vegetable, fruits, berries, and nuts that are rich in fiber
as well as many other nutrients.
Eating a large variety
of these natural
products will ensure
good health and a
minimal need for
supplementation.
Fruits and vegetables
of different colors
produce different
energy levels and
have different
nutrients.
Legumes.
Lentils.
Beans.
Sprouts.
Roots.
Seeds.
Mushrooms.
Berries.
Fruits.
Nuts.
Best consumed in a
rotation.
Eating an abundance of
them will ensure that you
get all the nutrients you
need.
Instead of worrying
about nutrient
deficiencies, it is
better to consume a
large variety of all
these products in
rotation.
Magnesium deficiency is very common (in many countries) due to industrialized
food consumption and low consumption of legumes, nuts, vegetables, seeds,
and whole grains.
5.Emulsification process – its importance to human digestion
Title Main approach Notes/Side effects
Emulsion (from
Wikipedia)
A mixture of two or
more liquids that are
normally immiscible
(unmixable).
(Author remarks)
One of the most important
elements in being healthy
(and losing weight) is being
able to emulsify fats (along
with other macronutrients).
Dietary fiber carries this
emulsified mixture through
Being overweight might
imply that cells are not
getting the proper
nutrients.
It is a cycle that can be
stopped, but it demands
Emulsions in simple
words:
Allows mixture
between oils & fats
and water, which
usually does not
blend.
Mayonaise, milk, ice
cream, cheese, and
cakes are emulsions.
Soap is another
example of a very
good emulsifier.
the digestive system and
feeds the good bacteria in
the gut.
determination and
discipline.
For the importance of
the emulsification
process in maintaining
health, see the Food &
Beverage chapter.
6. Drinking & Beverages
6.1 Drinking & Beverages - Drinking water + Soda water
Title Main approach Notes/Side effects
The lack of minerals
in drinking water.
(No consensus)
Many people drink mineral
water from bottles, filtered
water or industrially purified
recycled water. Such water
usually does not have the
natural minerals found in
water that comes from the
soil or lakes.
From the Nutritional
Magnesium Association
Studies show that high
levels of magnesium in
drinking water are related
to decreased risks of
Cardiovascular Disease.
(CVD) and especially
sudden death from CVD.
Soda water
Carbonated water (also
known as sparkling water,
seltzer water, seltzer,
bubbly water, or fizzy
water, or the closely.
related club soda or soda
water). By itself,
carbonated water appears to
have little impact on health.
While carbonated water is
somewhat acidic, this
Soda water is not
recommended for people
with digestive problems.
Drinking soda with
squeezed lemon will make
it less acidic to the body.
(Even though lemon by
itself is acidic.)
acidity is quickly neutralized
by saliva. Soft drinks are
about 100 times more
corrosive to the teeth than
is sparkling mineral water.
Tea + Coffee Drinking & Beverages - 6.2
Tea & coffee
From Wikipedia.
Coffee is slightly acidic and
has a stimulating effect
because of its caffeine
content.
It is best to drink ground
black coffee without any
additives. (Milk and sugar
have many sides- effects on
the long run.)
Tea is an aromatic beverage
commonly prepared by
pouring hot or boiling water
over cured leaves of the
Camellia sinensis, an
evergreen shrub (bush)
native to Asia. After water,
it is the most widely
consumed drink in the
world.
Coffee might raise blood
pressure.
In my opinion, the main
side-effects of drinking
coffee and tea come
from the addition of lots
of sugar and milk.
Overall, coffee and tea
are safe when imbibed
moderately.
Both coffee and tea
have many benefits
with only minor side-
effects.
6.3 Drinking & Beverages – Alcoholic drinks and beverages
Alcoholic drinks and
beverages.
Alcoholic drinks or
beverages (from Wikipedia)
An alcoholic drink contains
alcohol (ethanol), a
depressant which in low
Drinking alcohol plays an
important social role in
many cultures. Most
countries have laws
regulating the
doses causes euphoria,
reduced anxiety, and
sociability and in higher
doses causes intoxication
(drunkenness), stupor and
unconsciousness. Long-term
use can lead to alcohol abuse
and physical dependency.
production, sale, and
consumption of alcoholic
beverages. Some
countries ban
consumption entirely,
The profits of the global
alcoholic drink industry
exceeded $1 trillion in
2014.
Alcohol is one of the most widely used recreational drugs in the world. For
instance, in 2015, among Americans, 89% of adults had consumed alcohol at some
point, 70% drank it in the last year and 56% in the last month. Alcoholic drinks
are typically divided into three classes—beers, wines, and spirits—and typically
contain between 3-40% alcoholic content by volume.
Discovery of late Stone Age jugs suggests that intentionally fermented drinks
existed at least as early as the Neolithic period. (Circa 10,000 BC).
Imbibing alcoholic beverages is not recommended. (Red wine consumption is also
controversial.)
6.4 drinks and beverages – Soft drinks
Soft drinks
A soft drink (see
terminology for other
names) typically contains
carbonated water (although
lemonades, among others,
are usually not carbonated),
a sweetener, and a natural
or artificial flavoring. The
sweetener may be sugar,
high-fructose corn syrup,
fruit juice, sugar substitutes
(in the case of diet drinks),
or some combination of
these. Soft drinks may also
contain caffeine, colorings,
The list of side-effects
from drinking soft drinks
contains many very
serious diseases. Soft
drinks look innocuous, but
their long-term effects
are significant.
Drinking soft drinks in
any form are not
recommended.
Diet drinks are also very
harmful as they contain
artificial sweeteners that
preservatives, and another
ingredient.(From Wikipedia)
have to neutralize by the
liver & kidneys.
Freshly squeezed
juices
I refer to freshly squeezed
juice as a treatment because
adding greens to it will
sometimes make the juice
not very tasty. However,
fresh juice is a splendid
natural drink that can be
very tasty.
Always prefer drinking
natural juices over soft
drinks.
Carrot juice and other
natural squeezed juices
can be found in many
restaurants.
7. Salt & Spices − Spicy Foods & Sauces
Title Main approach Notes/Side effects
7.1 Spicy foods – good or bad?
8 Great and Not-So-
Great Things Spicy
Food do to your body.
BY MICAELA
MACKENZIE February 8,
2016
Benefits:
Helps You Fight Colds.
Speeds Up Your
Metabolism.
Makes You Sweat.
Worsens Heartburn.
Gives You the Runs.
Tones down Your Taste
Buds.
Irritates Your Skin.
Turns You On.
The main side-effects:
One of the more
inconvenient effects of
spicy foods is the trouble
it causes in the gut. Since
spice acts as an irritant,
it moves the digesting
food along the alimentary
tract. “Capsaicin (the
compound in pepper) can
act as a laxative and
cause a quick run to the
bathroom.”
Spicy foods have many benefits, but during the recovery process, they are not
recommended for (IBD) digestive system patients due to the damage in tissues
of the intestinal walls. Other chronic inflammatory disease patients also might
feel a worsening of symptoms after eating spicy food.
7.2 Are spices healthy?
Spices – Nutrition
(from Wikipedia)
Because they are
used in small
quantities, spices
tend to add few
calories to food.
Most herbs and spices have
substantial antioxidant
properties due to phenolic
compounds (especially
flavonoids) which affect the
absorption of nutrients.
Spices are safe and
have many health
benefits:
Spices contribute
significantly to mineral
intake – this is
especially important
when the diet is not
diversified. There are
hundreds of spices.
(Indian cuisine is well
known for its spices.)
Use of diversified food and spices is recommended as each color and
texture has a different nutritional value and energy. (Not calories)
7.3 Are Sauces good for health?
Sauce (from
Wikipedia)
In cooking, a sauce is
a liquid, cream, or
semi-solid food
served on or used in
preparing other
foods. Sauces are not
normally consumed by
themselves; they add
flavor, moisture, and
visual appeal to other
dishes.
Sauces need a liquid
component, but some
sauces (for example, pico de
gallo, salsa or chutney) may
contain more solid
components than liquid
ones. Sauces are an
essential element in cuisines
all over the world.
Homemade sauce is an
excellent food due to
its emulsifying
properties.
The usual ingredients in
sauces are lemon,
mustard, honey,
vinegar, avocado,
mayonnaise, and oil. All
these ingredients are
excellent emulsifiers
which yield great
benefits for gut health.
Best if the sauce is
homemade or of good
quality and made
without additives,
stabilizers or other
similar chemicals.
Most industrially prepared sauces are actually processed foods.
They sometimes contain preservatives, stabilizers or other chemicals that
improve shelf life and taste, but are detrimental to health. (Disrupts digestive
processes.)
7.4 Pickled, smoked, and fermented foods
Smoking is the
process of flavoring,
browning, cooking, or
preserving food by
exposing it to smoke
from burning or
smoldering material,
most often wood.
Smoked foods
Not recommended
Many side-effects with
no benefits.
Fermented foods − Are all fermented foods good for your health?
The Candida diet LAST UPDATED SEPTEMBER 7, 2017 by LISA RICHARDS
There is a long list of fermented foods, the most common are bread,
cheese, yogurt, kefir, kombutcha, and apple cider vinegar.
Fermentation & Food −
Understanding the
Basics
Fermenting sugar with
yeast to produce sugar
alcohols OR Using lactic
acid-based bacteria
(e.g. Lactobacillus) to
My experience with fermented
foods.
Fermented foods can be very
beneficial if the ingredients are
organic and unprocessed, I use
organic apple cider vinegar and
goat yogurt daily with good
results.
However, nowadays many
mass-produced ‘fermented
foods' have little actual
‘fermentation' left in them
(i.e. Beneficial Lacto-acidic
bacteria). This is due to
the range of added sugars,
preservatives, colorings, or
cheap vinegar used. These
act on dairy products or
vegetables which aids
in their preservation
and increases their
probiotic content. (To
combat Candida
fungus.)
Fermented beef dairy products,
(in my opinion) are not
recommended in small quantities.
Goat yogurt is a good source of
probiotics, easy to digest, low with
lactic sugar.
additives are used in place
of a real fermentation
process. Typical examples
are the sauerkraut, kimchi,
and olives found in local
supermarkets. Additionally,
many yogurts contain no
probiotic bacteria at all by
the time they reach the
shelves!
7.5 Is Yeast bread good for health?
Yeast bread is a
very common
starch, but is it
healthy?
Basic points regarding
healthy bread:
Avoid eating bread made
with white flour.
Healthy bread is dense
and tends to be heavy.
(Especially bread made
without yeast.)
Bread with low gluten is
best. Most healthy
bread have low gluten
(although not zero
percent gluten)
There are many recipes
for bread. Most people
do not bake their own
bread. It is important to
Yeast bread is not
recommended if you are
suffering from any gut
problem. It creates an
environment that helps
pathogens to overcome the
good bacteria.
Sprouted bread is the
easiest to digest and the
moistest of all breeds.
Usually, due to its
texture it needs toasting
– highly recommended
for everyone.
buy bread from a
reliable source. The best
are small specialized
bakeries the deliver
organic whole grain
sourdough.
Sprouted bread is most
recommended for IBD
patients. Sprouting
releases enzymes that
break the grain shell.
Sprouted bread has low
gluten and is much
easier to digest because
enzymes start breaking
the grain shell. (which is
hard to digest)
Low-calorie bread is less
dense and weighs less.
Heavy bread makes you
feel full faster.
There are many
fantastic recipes for
rye sourdough and
other bread that are
made from natural
organic ingredients. I
eat rye sourdough or
sprouted bread on a
regular basis.
These special healthy
bread are very tasty,
but usually are quite
expensive.
Good bread is usually
heavy, mainly because
they do use yeast.
(Denser)
8. Eating out in restaurants or food stands; what to eat at family
celebrations
Title Main approach Notes/Side effects
Basic tips for people
who have adopted a
healthy lifestyle,
but still want to eat
out in restaurants.
You are not allowed into the
kitchen in restaurants, but
you can see through the
kitchen doors. If it looks
dirty and messy inside, you
should think twice about
eating there.
Check if basic dishes like
baked vegetables or fresh
Main health issues around
eating in restaurants
The freshness of
food products,
recycled food
leftovers (usually
hard to know, unless
you get sick after
dining)
salads, beans, legumes,
sprouts, mushrooms, good
bread, nice fruit desserts
and healthy drinks are on
the menu.
If you are a fish eater, you
should order deep sea fish
(It is less contaminated than
other fish), for example,
halibut, locus, or salmon.
(Preferably from the North
Sea, like Norwegian or
Scottish salmon.)
Fish is less acidic than meat
and easier to digest. If you
still want meat, ordering
ground meat like
hamburgers, or sausages is
not recommended.
Not minced meat or steak is
better. It is even better if
served with vegetables to
prevent over acidity in the
gut). A good homemade
sauce on the meat dish is
recommended.
Dairy products are not
recommended. Goat’s milk
or yogurt are allowed in
limited quantities.
Recycled fat –
overheating turns
liquid fat into
hydrogenated fat. It
is toxic and very
harmful. (Sometimes
it is hard to know.
Burned fat is dark in
color, but a light dish
does not mean that
the oil it was cooked
in is good.
Poor Hygienic
Conditions. A good
restaurant will have
its toilets cleaned.
Regularly. (Personnel
uses this toilets as
well.)
Unhealthy dishes
with a small variety
of vegetables, animal
products without
fresh salads and
vegetables to balance
them, lots of calories
per meal.
Sweet beverages and
deserts without the
option of healthy
deserts (like fresh fruit
salad) and freshly
squeezed juices.
Beans, legumes, sprouts,
mushrooms are great for
starters or as main dishes.
Natural sauces are
recommended, if not
available, you can ask for
olive oil and fresh lemon.
(You squeeze the lemon
juice and add olive oil on
top.)
If you want starchy food,
order rice or sweet potatoes
rather than pasta or French
fries. Quinoa is, of course,
an excellent choice if
available.
Drink fresh carrot or
apple juice (if available),
black coffee or tea
without sugar or just 1
flat teaspoon.
For wine lovers, red wine
has resveratrol ant-
oxidants. The maximum
intake is two small
glasses per day.
For dessert fruit salad is
the best, nuts and berries
are, of course, welcome.
A cake is not a good
choice. Yogurt is better
than other sweet
desserts. If available goat
yogurt is better than cow
yogurt.
Processed ice cream is
not recommended. If
available order natural
yogurt ice cream made
with fresh fruit and no
additives or
preservatives.
Special Occasions
with Family &
friends.
Usually, on these
occasions, there is no
problem with the quality
and freshness of the food
or with recycled fat.
It is much healthier than
eating in restaurants. The
main issue is eating
dishes that do the least
harm
Recommendations for
food preferences are the
same as the above. Of
course with friends and
family, you can be safer
concerning freshness and
hygiene, but all other
rules apply as well.
If making a late dinner
(after 19:30) the dishes
served should be very
light. Meat of any kind is
not recommended, It is
hard to digest.
For late dinner - fish is
much better. (Easier to
digest.)
Food stands
Bagels are ok in limited
quantities; be aware that it
is almost like eating sugar.
Hotdogs and hamburgers
are not recommended as
they are processed
meats.
Food stands with fried
dishes are not
recommended due to
possible oil
hydrogenation.
9. Eating habits & cooking methods
9.1 Eating habits - Frequency, Sequence & Timing of eating and
drinking
Title Main approach Notes/Side effects
Eating many small
meals vs less frequent
bigger meals. (No
consensus.)
Proteins and starches
are two of the
toughest food
macronutrients to
digest, especially
when combined.
It can cause bloating,
gas, indigestion,
heartburn and more.
Insignificant
differences (in terms
of weight loss between
the two approaches)
In terms of appetite,
the answer is probably
a matter of personal
preference.
It is not recommended to
eat later than 19:00.
It means that all food intake
occurs within 12 hours. It is
almost necessary to have a
snack 23 times a day.
My preference is for
eating 2.5 meals and 3
snacks per day.
If you follow the
guideline of not eating
for roughly 12 hours
you can eat 2.5 – 3 big
meals and 3 snacks or
nuts:
1. Full Breakfast
2. Full lunch. (Meat or
fish in small
portions 2-3 times a
week)
3. Very light dinner. (I
consider my dinner
to be half a meal.)
My snacks usually contain
unroasted nuts and
sometimes rye sourdough
bread with an avocado or
ground sesame paste.
(Tahini) With sliced
tomatoes, peppers, onion
and olives.
Does the sequence and combination of food groups matter?
Protein and Starch – A Bad Combination for Good Digestion
From Digestive Wellness Naturally by Jo Jordan
Carbohydrates vs.
Starches
Often time's starches
and carbohydrates are
considered the same
thing. However:
A starch is a
carbohydrate
that has low or
no water
content; i.e.
bread and
potatoes.
All starches are
carbohydrates
but not all
carbohydrates
are starches.
Foods like fruit
are considered a
carbohydrate
because of their
high sugar
From Digestive wellness
naturally by Jo Jordan
Proteins and starches are
two of the toughest food
groups to digest, especially
when combined.
It can cause bloating, gas,
indigestion,
heartburn and more.
Unsuitable Digestive
Environment
Proteins and starches
both need a specific
digestive environment in
order to be
digested well. Proteins
digest best when acid
levels in the stomach are
high. Starches digest best
when alkaline levels are
high.
When you ingest proteins
and starches together the
digestive environment is
unable to become acidic
or alkaline enough to
properly digest both food
groups.
When this occurs, neither
the proteins nor the
starches are absorbed
well. This means that you
content,
but they are not
a starch because
of their high
water content.
The higher the
water content in
food, the easier
it is to digest.
are not getting the
necessary nutrients from
either one.
Improper absorption can
lead to a number of
different digestive and
health problems.
Such as; indigestion,
bloating, gas, fatigue,
high cholesterol, weight
gain, and
more.
I believe that this approach (although not scientifically proven) is correct.
I even have additional arguments.
The combination of big quantities of starch and animal fat is not recommended:
Starches and protein rapidly spike the insulin hormone. When combined in large
quantities they overload the pancreas.
Starches are usually not very moist (rice is the most common moist
starch). This makes the emulsification process needed to break down the
animal protein much harder.
Chinese people, although eating lots of rice for centuries did not suffer
from diabetes until recently. It started when they began eating meat and
dairy products along with their usual diet that contained rice as the main
starch.
Although it is not recommended to mix starch and animal protein, it is
very hard to avoid any starch when eating animal proteins.
Starches are better cooked with lots of moist. Adding one teaspoon of
good quality oil/fat to ensure good emulsification.
Frequency, Sequence
& Timing of eating
and drinking.
It is recommended to eat
during daytime (not later
than 19:00)
The body needs rest from
eating (preferably as
much as possible)
Breakfast is very
important, though it is
not recommended to
start eating very early
in the morning. The
right time is usually
before starting to
work or beginning
other duties (Between
06:00 – 08:30).
The digestive process
requires many
metabolic resources.
Many organs and the
entire body are active
during the digestive
process.
The body regenerates
itself mainly during
sleep. Regeneration
starts when the body
rests from the daily
routine and enters into
maintenance mode. It
is very important that
during sleep the
digestive system not
work hard (due to
eating before going to
bed.)
It is not recommended
to eat late, especially
heavy metals.
(Because the digestion
of meat takes many
hours.)
If you look at the
recommendations, the
body is busy with
digestion and eating for
about 12 hours a day. It
should rest for about the
same time. During that
time the immune and
other systems perform
their maintenance and
regeneration work.
o It is best to have big
lunch with a 30-
minute. rest afterward
and a smaller, lighter
dinner.
o If you return from
work late and your
main meal is dinner, it
is not recommended to
eat later than 19:00.
o Eating in front of the
television is relaxing.
Take your time and
chew slowly.
o Eating in the middle of
the night on a regular
basis, especially heavy
meals might be
harmful to the long-
term.
If needed an apple,
banana, or a
toasted rye
sourdough bread
Late night eating
with a thin layer of
butter is better
than a full meal.
What about drinking
and eating at the
same time?
There are claims that
drinking during eating
dilutes the digestive
enzymes and juices in the
stomach.
If thirsty during eating,
drinking one cup of warm
water or tea without sugar
(with or without lemon) will
not have any harmful
effect.
Drinking pure water is
never harmful
There is no reason to
refrain from drinking,
although sometimes
drinking when thirsty is
not enough.
Dark urine might be a
sign of dehydration or
high toxicity. In that
case, more fluid
consumption is needed.
Drinking very cold water is not recommended, especially while eating. As all metabolic process is
carried on at body temperature. This means that more energy is required to repair that condition.
9.2 Commonly used cooking methods
Commonly used
cooking methods
are:
o Dry heat
cookery.
o Moist heat
cookery.
Dry heat Cookery
Water is not used to cook
the food. The food is left
dry and heat is applied. Such
methods include baking,
steaming, grilling, and
roasting.
Moist Heat Cookery:
Boiling, Stewing, And
Frying. (Including shallow
and deep), Barbequing,
Basting.
Frying has a bad
reputation for several
reasons:
Frying requires fats
or oils. Many people
think they will get
fat from eating
fried food.
Saturated fats (like
butter and coconut
oil) are considered
unhealthy.
Heating oil and fat
to high
temperatures might
hydrogenate them
which is toxic.
The big question is which cooking method is the healthier
How can we
determine which
cooking method is
healthier? What are
the variables to
consider?
Healthy cookery should:
1. Preserve as much of
the nutrients as
possible.
2. Kill pathogens that
might reside in the
food.
3. Enable easy of
chewing, and therefore
ease of digestion.
4. Allow toxins to drip
from fatty foods,
especially from meat
fat.
Each cooking method has
its strengths and
weaknesses.
There is no conclusive answer to that question, but I prefer quick cooking that requires
that all ingredients be cut into small pieces/slices.
Why shallow frying is not unhealthy (if cooked properly with the proper
oil/fat)
Shallow frying (especially if ingredients are cut to small pieces - like in
Chinese cuisine) enables very fast cooking, preventing heat damage to
nutrients.
Small slices are easier to digest.
The human body needs good fat in order to lose weight.
The body also needs saturated fat for metabolism. It is now well
understood that saturated fat (in proper quantities) is good for health due
to its excellent emulsification properties.
Saturated fats like Ghee (purified butter) and coconut oil have the highest
melting points of all oils, so they do not get destroyed at low
temperatures. This makes them ideal for shallow frying.
9.3 Chewing and gut health
Chewing (from
Wikipedia)
Chewing or
mastication is the
process by which food
is crushed and ground
by the teeth. It is the
first step in digestion.
It increases the
surface area of foods
so there is a more
efficient breakdown
by enzymes.
Saliva
Moistens the food
and helping create a
food bolus. The
lubricative function of
saliva allows the food
bolus to pass easily
from the mouth to
the esophagus.
About 30% of starch
digestion takes place
in the mouth.
Recommendations for
healthier chewing habits
Before eating cooked
meat, cut it into smaller
pieces before chewing.
Eat slowly. Try not to
speak too much during
eating.
Tooth and gum health is
very important for
chewing. Fixing the teeth
and cleaning plaque is
highly recommended for
the health of the gut.
Meat and fish are better
digested when served
warm.
Eating fast usually
means less chewing.
The consequence is
that large chunks of
food enter the
stomach and
intestines.
Breaking down the
bigger chunks is less
effective. Fatty foods,
especially meats
cannot emulsify
efficiently and
therefore enter the
small intestine not
fully digested. Half-
digested chunks of
food are a good food
source for intestinal
pathogens.
Gas and bloating might
be a sign of bad
chewing habits.
Leafy greens if not
chewed properly
(although very
healthy) might stick to
the intestinal walls,
creating inflammation.
10.Calories vs Qi energy
Title Main approach Notes/Side effects
10.1 Calories # (not equal) Qi energy
My point of view.
Calories can be
restored by eating.
Qi energy cannot be
restored directly by
eating only.
Qi enhancement
techniques are
described in the
medical philosophy
chapter.
Qi energy levels assist
in controlling body
weight. It means that
food consumption is
the not the only factor
that determining
bodyweight.
10. 2 Why people near death get very slim (without changing food consumption
habits)
I lost 24 kg within 24
weeks. I went from 92
kg to 68 kg.
During my hepatitis
treatment without
making any change in
my diet or my
physical activity. (I
was always very
tired.)
I could not get answers
for why this was
happening to me from
the internet.
I believe that losing
weight serves as a
survival mechanism. In
life-threatening
conditions, the body
loses weight in order to
maintain the life force.
Lower weight makes it
easier to maintain
higher Qi levels.
The second possible
reason is that stem cells
are stored in fat. Losing
weight triggers stem
There is an inverse relation
between Qi energy and
body weight.
Higher QI = healthy body =
usually translates into weight
loss.
Higher Qi means the body's
regenerative capacity works
much better. This is the key
to longevity.
cells to regenerate
damaged tissue although
it releases fat-soluble
toxins as well.
10.3 Losing weight
My weight fluctuated dramatically over the 12 years that I was very sick.
I made some big changes in my diet over the years:
During the HCV treatment (24 weeks) I lost 24 kg. (I went from 92 kg to
68.)
I believe that it was a survival mechanism to save energy when my body
was close to death. I ate carbohydrates in fruits and vegetables, but
almost no starch and sugar for 4.5 years, and yet I gained weight. It was
unbelievable!
I started losing weight again only after my liver resumed its functioning. I
lost weight while eating many kinds of fats and oils, exactly the opposite
of what one would expect.
Eventually, after many years I finally connected all the pieces.
Many people experience periods when they are overweight. The wish to be trim
is related to the desire to gain more sex appeal.
Endless numbers of articles, books, and websites offer a wide range of diets.
The hardest achievement upon losing weight is maintaining that target weight
over a long period of time (with only small fluctuations.)
Optimized health usually creates losing weight
(Being slim is not necessarily equal to being healthy)
Being healthy means you are at your optimal weight. This is your set point for
body type, structure, and age.
Keeping optimal weight demands discipline and sometimes changes in
lifestyle.
I describe below the main principles of losing weight over the long term without
any sacrifice of health and without side-effects.
I recommend reading more of the theoretical sections on this site in order to
understand the deep relationship between Qi energy and body weight. (An
inverse relation.)
The emulsion process in the human body has great significance for gut
health. I recommend that you read the more detailed explanation in the
Food & Beverage chapter.
Basic recommendations for healthy people who want to lose weight
without adopting a change in lifestyle:
1. Start your day with lemon juice (one lemon in a glass of warm water),
apple cider vinegar and two tablespoons of cold pressed virgin olive oil.
2. Eat a balanced diet with a large variety of vegetables, fruits, legumes,
beans, nuts, berries, mushrooms, sprouts (preferably organic). See the
summary table of foods & beverages.
3. Daily fresh squeezed juices (at least one cup) for restoring and improving
bile production.
4. Consuming iodine on a regular basis (for proper thyroid function) is
important to regulate the metabolic rate. (The easiest way is by
consuming Himalayan (pink) salt)
5. Coffee enemas once a week. (See the Treatments section)
6. If very difficult losing weight 3-6 liver flushes might be needed to improve
bile flow. (Following all the rules very strictly). The time interval between
flushes should be 2-3 weeks at least. (See the Treatments chapter.)
7. Starches are allowed but in limited quantities, (better with natural oils for
improved emulsification).
8. Dietary fiber is very important for losing weight. Fiber is found only in
plants. Fiber helps to emulsify all 3 major food macronutrients. It helps
clean the gut and balance the immune system.
9. It is not recommended to mix starches with animal proteins (meat and
dairy products) in the same meal.
o Starches should contain enough moisture. This helps emulsification.
Starches emulsify much better if small quantities of natural or fat are
added. Olive oil and Ghee are a very good choices. (Few examples below :)
i. 1 medium boiled sweet potato.
ii. 1 cup of Rice. (any kind)
iii. 1 cup of boiled quinoa. (For improved taste carrots can be
added)
iv. 2-3 slices a day of all grain, spelled or sourdough bread - best
served with avocado, tahini or a thin layer of butter.
10. Natural fats like olive oil, Ghee (purified butter), coconut oil, hemp
seed oil and flax seed oil are recommended for daily use. Fat and oil are
needed for losing weight. (Olive oil, Ghee and coconut oil are great
emulsifiers). When combined with dietary fiber they are able to
regenerate the intestinal wall.
11. Eggs are very good emulsifiers due to their high lecithin content. (More
than one egg per day is not recommended.)
12. Nuts are a great source of fat. Although they contain a lot of calories,
they are a great snack. The fat content helps the body emulsify other
food much better.
13. Dairy products made from cow’s milk are not recommended. Goat’s milk
and goat yogurt are allowed in limited quantities
14. Adopting correct eating habits:
a. Processed foods of any kind are not recommended.
b. Alcoholic beverages are not recommended. (1-2 small glasses of red
wine are allowed)
c. Eating out – see recommendations.
d. Do not eat at your desk while working, because one probably eats too
fast, without chewing well enough.
e. Eat slowly – chew the food over and over.
f. Do not eat a late dinner or a meal at night. Dinner should be no later
than 19:00.
g. Eat 2.5-3 main meals and 3 snacks per day. (See suggested menu.)
15. Get a good night’s sleep. Seven hours are needed even if one does not
feel tired.
16. Physical exercise is important for the digestive system. It creates natural
peristaltic action, moves the lymph, balances Qi energy and produces a
good mood.
Daily Menu for example:
Early morning (On an empty stomach)
Lemon water + apple cider vinegar + 2 tablespoons of olive oil.
Freshly squeezed juice before breakfast on an empty stomach – one cup
minimum.
Breakfast (for example)
5-color salad: cucumber, peppers, radishes, tomatoes, and green onion.
1/4 - 1/2 avocado.
2 tablespoons of raw Tehina. (Ground sesame seeds.)
One egg omelet with ghee + Onions + Garlic + Mushrooms/ Sprouts.
(When ingredients are cut into small pieces, frying takes 3-5 minutes.)
1-2 small slices of rye sourdough bread. (Or something similar.)
Breakfast is very important. Skipping breakfast is not recommended.
The breakfast described here is very big. It should hold you until lunch. If
breakfast is smaller, the first snack might come before lunch.
Lunch
Soup of any kind. (Adding bone marrow is recommended)
One portion of any of the starches described above (with a teaspoon of
oil/fat.)
Lentils, beans, sprouts, legumes – a big plateful.
o Broccoli, cauliflower, cabbage = cruciferous. Most recommended.
o Adding half-cooked onions or garlic supports the immune system.
A big variety of plant-based food is recommended. That way nutritional
values will be more diverse. More cooking and grocery shopping may be
required
1-3 times a week you may eat fish or meat. (In small portions.)
o 1 medium fish fillet. (Norwegian salmon, halibut, tuna or other deep-
sea fish.)
o Chicken or any other meat. (Preferably organic or grass-fed) but not
more than once/twice a week – a portion of 120-150 grams.
Snacks
A handful of nuts (any kind, raw – not roasted. Limited quantities - not
more than 30 grams.
Apple/Banana or any other fruit.
One medium slice of rye sourdough (or similar bread) with avocado, tahini
or a thin layer of butter.
Dinner (two choices in rotation)
Porridge with goat’s milk + water (half water and half goat’s milk), 4
tablespoons of Quaker oatmeal, one flat teaspoon of honey and 3 kinds of
natural fats. (Ghee + coconut oil + pure ground hazelnuts –1 big teaspoon
of each.)
Two sliced fruits (any combination) with 4-5 big tablespoons of goat
yogurt, cinnamon + a handful of walnuts + handful of berries.
You can eat animal products also at dinner, but dinner should be light and eaten
not after 19:00.
No reason to feel hungry. This is definitely not a low-calorie diet.
Low-calorie diets are hard to maintain over a long time. They might
create a ketogenic response (like fasting) because the body breaks down
fat for energy. Digesting proteins for energy produces ammonia and uric
acid. Eating starches (in limited quantities) is a must.
11. Negative Calorie Intake – Hypothesis (Is this possible?)
Title Main approach Notes/Side effects
It was quite clear
from the beginning
that current models
of computing calories
are too simplistic.
Leading specialists explain in
their own words that
current models are not
accurate.
Surprisingly, processed food
(having the same caloric
value as natural food) makes
us gain weight much faster.
I believe that with regard
to calories:
1+ 1 not always = 2.
I recommend reading the
negative calories intake –
hypothesis. (Detailed
explanation- Foods &
Beverages chapter.)
12. Conclusion and recommendations
1. Eat a large variety of natural unprocessed foods, mainly vegetables, and fruit. (Preferably
organic and non-GM.)
2. Although caloric intake is complex and does correspond to just adding up numbers,
remember that quantities and composition of macronutrients count.
3. Eat 2.5 -3 meals during the daytime and 2-3 small snacks. (If needed)
4. Eat during the daytime, let your digestive system and immune system rest during the
night.
5. Drinking water, tea, ground black coffee without sugar or milk, and freshly squeezed juices
are the best options. Soft drinks and alcoholic beverages are not recommended. Drinking a
glass of water during a meal will not do any harm.
6. Try to minimize free sugar intake. Starches are necessary but in limited quantities. Moist
starches are the best.
7. Try to eat proteins with only small quantities of starches. The best combination is with
vegetables & fruit that have dietary fiber.
8. Cut your animal protein intake by 50% or more.
9. Avoid dairy cow products. Goat’s milk and yogurt are much better.
10. Remember that the digestive system needs good oils and fats in order to emulsify food.
11. Dietary fiber carries this emulsion to the bowel, feeds the good bacteria and enables
regeneration of intestinal walls.
12. Getting a good night’s sleep and moderate physical activity is important.
Following these recommendations will make you healthier and will bring your body
weight to its optimum. (Usually, this means losing weight.)
This is basically a balanced and abundant diet with a large variety from which to choose.