Simply prepare your food yourself
It is difficult and often impossible to escape the temptations of major industrial interests.
- Light products are the answer of the sugar industry. Fats are replaced by sugars by the food industry, which has a counterproductive effect and makes us eat more.
- The electronic cigarette is the answer of the tobacco industry to get rid of cigarette addicts.
- The vegaburger is the answer of the food industry to the consumer, who no longer wants meat, to meet our addiction to meat products and hamburgers.
Stick to this simple advice to get rid of excess body fat and prevent diseases. Only little wholemeal bread, pasta and rice to lose weight faster. Nutrition must contain many vegetables, but also sufficient vegetable proteins and fats (fish, olive oil, avocado, etc.).
Start with a plant-based diet, and the need for animal proteins and fats will gradually decline
In addition to diet, physical activity and extra antioxidant intake may counteract DNA methylation changes contributing to aging.
Start with two glasses of water
Oatmeal flakes with broken flax seed in soy yoghurt or soya light, almond milk or coconut milk, with fresh fruit. Like strawberries, raspberries, apples, pear, mandarin, orange, melon etc. Cut the fruit into pieces to preserve the dietary fiber.
Salad with nuts, mushrooms, arugula, tomato, onion, garlic, green beans, kidney beans, chickpeas etc. Olive oil dressing.
Sandwich with salad of tuna, salmon, shrimp etc. or an omelette or hardboiled egg. Omega-3 rich fish such as salmon, herring, mackerel and shellfish like mussels are much healthier than red meat.
- No sausages, hard-boiled eggs only, no meat (products) from the super, no insufficiently cooked BBQ meat, less dairy products, no raw milk cheese.
Soup with the meal
Make soup from vegetable broth. Think of tomato, vegetable, onion, pumpkin, mushroom, broccoli soup. A delicious soup can be made of all vegetables. Make especially use of herbs and spices
Replace the meat you were used to for example with chickpeas, brown or white beans. Make a delicious chili sin carne or curry dish with cauliflower, broccoli and chickpeas.
Bake and roast with coconut fat
Coconut fat is very suitable for baking and roasting. Melt a coffee spoon (5 ml) in the pan is sufficient. When heating and roasting, less combustion products form than when heating the other vegetable oils, sunflower oil and olive oil.
Drink black coffee, green tea or ginger tea after the meal. Ginger tea can be made by cutting slices from ginger root and letting it boil in boiling water.
- Alcohol and wine in moderation. The degradation product acetaldehyde is harmful to our DNA. Too many wine acids damage the esophagus and stomach.
Plant-based nutrition works life-extending
Voluntary restriction of the diet will probably never gain much popularity as a life-longening strategy. Vegetable diets have a low methionine content. Vegetable proteins - especially those from vegetables or nuts - contain less methionine than animal proteins. Several animal studies with methionine restricted diet have shown inhibition of cancer cell growth and prolonged healthy life span in experimental animals. American researchers have looked at 30 years of nutrition data among 130,000 people. They found a reduced risk of premature death in those who ate more vegetable protein and a higher risk in those who ate more animal protein. Each increase of 3% more vegetable proteins in the diet reduced the risk of death, by whatever cause, during the period under review by 10%. An link was also shown with a 12% lower risk of death from cardiovascular disease. But a 10% higher share of animal proteins in the diet led to a 2% higher risk of death and an 8% higher chance of dying of a heart problem (Song M).
Plant-based food is not boring and one-sided. Exotic fruits, herbs, soya and vegetables can very well replace all meat and meat products in our supermarkets. On the land, 250,000 different varieties of plants can be grown and in the oceans there are another 20,000 different species, including seaweed, rich in omega-3 oils. The countries of the southern hemisphere could also make a larger contribution to this. The recipe is still in its infancy. Animal proteins and vegetable proteins from the oceans are healthier than animal proteins from intensive livestock farming. The oceans offer a good choice of anchovies, mussels, oysters, squid, herring, mackerel, cod, sprat, sole, crabs, lobsters, shrimps and even wild tuna and salmon.
The human body defends against invading bacteria, spores and yeast cells, with the help of antibodies, white blood cells, macrophages and T-cells. The body is unable to produce antioxidants such as beta-carotene, vitamin C and is unable to make vegetable bio-active substances. Unnatural nutrition is the cause of deficits and chronic diseases. Fast food, many meat products and little fruit and vegetables weaken the natural defenses. The question remains how a revolution in public opinion can be achieved in order to massively switch exclusively to natural food with supplementing necessary supplements for existing shortages.
Not so long ago during the great voyages of discovery, it has already been discovered that vitamin C deficiencies arise due to lack of fresh fruit and vegetables. This gave the sailors scurvy with internal bleeding, which usually resulted in death. Vitamin C is necessary for the construction of connective tissue proteins. Deficient production of these connective tissue proteins weakens the blood vessels with bleeding as a result. Due to the frequent use of pesticides in agriculture, the content of bioactive antibodies in fruit and vegetables has been reduced, as a result of which our defense against cell infections is even more affected.
Sufficient vitamin D increases bone density, which means less chance of bone fractures. Vitamin D is not really a vitamin, but the precursor of the powerful steroid hormone calcitrol, which has widespread actions throughout the body. Several studies have shown that vitamin D deficiency increases the risk of developing cancer and that avoiding a deficiency and adding vitamin D supplements can be an economical and safe way to reduce the incidence of cancer and the prognosis and result of cancer treatment. Vitamin D is a fat-soluble vitamin and is sold as pearl capsules. Vitamin supra D3 forte capsules (Bayer) contain 20 mcg equivalent to 800 IU. If a deficiency has been established, at least 2 pearls per day should be taken.
When a vegetarian diet is properly planned and includes a multivitamin supplement, it promotes health and reduces the risk of serious chronic diseases. Vitamin B (12), vitamin D, ω - 3 fatty acids, calcium, iron and zinc must be supplemented with a strict vegetarian diet. Vegetable nutrition leads to a higher absorption of dietary fiber and health promoting phytochemicals.
Coconut oil is a vegetable fat that is well processed by the body. The grease already melts at a temperature of 24 degrees Celsius and is resistant to high temperatures. Coconut fat is very suitable for baking and roasting. One or two coffee spoons (5-10 ml) is sufficient. When firing for frying and roasting, less combustion products form than when heating the other vegetable oils, sunflower oil and olive oil. It promotes the absorption of the fat-soluble vitamins A-D-E and K. Vegetable fat contains nutrients for nerve and brain cells. Overweight and diabetes mellitus are common in later life. For these risk groups it has been demonstrated that the use of 40 ml coconut fat per day has a beneficial effect. When the body produces too little insulin, the energy supply (glucose) to the brain is jeopardized. Coconut fat promotes an alternative energy supply to the brain cells after admission. Coconut oil has a beneficial effect on the energy intake of brain cells and memory loss in Alzheimer's disease (De la Rubia Orti 2017).
Curcuma, a natural polyphenol compound, isolated from the rhizome of a herbaceous perennial plant, has anticancer activity. We need to consume a sufficient amount of bio-active substances with fruit and vegetables to keep out invaders. Bioactive antibodies inhibit the overactivity of the enzyme CYP1B1 in cancer cells. Infected or damaged cells are now seen as abnormal and are removed from the body by growth inhibition and the death of the infected cell.
The diet in Spain, Italy and Greece is one of the healthiest eating habits in the world. There are apparently fewer diseases here, and mortality from some chronic diseases is also less. This dietary pattern is rich in fruit and vegetables, fish and less saturated fat containing dairy products. This eating habit reduces the risk of cardiovascular disease, reduces the risk of diabetes, prolongs the lifespan and counts more healthy elderly people.Old McDonald's farm is very different than the McDonald of today. Fast food is in fashion. Hamburgers and chicken burgers are often on the menu of hard-working people. It is no longer rare for someone to go to bed with a bag of chips. Vegetables, fruit and herbs contain more antibodies, antioxidants and vitamin C. Green vegetables, artichokes, asparagus, cabbage, peppers, avocados, carrots, celery, cucumber, spinach, pumpkin, courgettes and aubergines are all important sources of antibodies. Fruits, especially red fruits such as berries, grapes, apples, strawberries, prunes, figs, raspberries, mandarins, oranges, pears, melon, pineapple, mango and olives contain antibodies. Herbs contain a high content of bio-active substances in parsley, basil, rosemary, thyme, sage, mint and rose hips.
Avoid unhealthy trans fats
Fats are processed by the food industry, which has a counterproductive effect. Products that contain partially hydrogenated fats and trans fatty acids such as margarine, chips, biscuits and crackers are bad for the blood vessels. Special rolls, such as croissants, are traditionally made with butter. A 57 gram croissant contains 12 grams of fat, 0.5 grams of trans fatty acids. Nowadays, croissants are often made with hydrogenated vegetable oils instead of butter. Cheap mass production means that a croissant contains more fat (17 grams), which consists of about one third (5 to 6 grams) of trans fats.