Eating and Living

 

Effective diet guide

20% protein ( meats, eggs, cheese, oily fish ) preferably not mixed with carbohydrates ( pasta, rice, potatoes) to avoid digestive problems, 80% vegetables, fruits, grains, nuts and seeds.

To improve our diet, adjustments may need to be addressed.

Iron

The removal, or at least, reduction of tea and coffee, can cause a great improvement in our diet. These beverages reduce our iron intake, which is an essential ingredient to the proper functioning of our body. Sugary foods, processed packaged meals, fried foods, salt and alcohol all cause a reduction of iron intake. Signs of iron deficiency include tiredness, low blood pressure and intolerance to colds.

Foods high in iron include:

Vitamins and minerals

Our body depends on vitamins and minerals to function properly. It is up to us to ensure we eat a well balanced diet. A diet high in fresh, steamed and raw fruit, vegetables (green leafy) and broccoli, lean meat, fish, rice, whole grain pasta, and whole grains such as buckwheat, bulghar and quinoa, low fat dairy produce and fresh, clean, filtered water will encourage a good intake of vitamins and minerals that are needed daily. Supplements may be taken in tablet form. Be aware of the importance of seeking medical advice regularly to ensure that the correct consumption is best for your changing diet and lifestyle needs. Supplements should never be considered as an alternative to a healthy wholefood diet, but should rather compliment our daily food.

Overeating

Try not to. Overeating encourages a mass of undigested food to build up in our digestive system causing ill health and stress. Vital energy is used in the process of digesting and eliminating processed food leaving us feeling tired, bloated and lacking energy.

Water

Water is essential for life. Without water our whole body, joints, organs, and mental abilities cannot function properly. Lack of water causes headaches, digestive problems, tiredness and fatigue. Ideally small amounts of clean, filtered water should be taken hourly. Aprox. 8 glasses a day is recommended. Water can also be taken in the form of freshly squeezed fruit and vegetable juices. It is not recommended that these two be taken together as to avoid unnecessary strain on our digestive system.

Unfortunately tap water is far from pure. Large amounts of sodium and bacteria can be found in our water. Filtered water is advised to be the purest of water. Filtered containers can be purchased from your local supermarket. All filters retain trace minerals beneficial to our bodies, but there individual effectiveness at removing bacteria from the water is proportional to their cost.

Boiled water may be taken to remove existing sodium and pollutants taken in our bodies from drinking tap water. Please note that this should not be practiced for longer than six months, if taken for longer periods of time, this will cause a deficiency in minerals essentially needed in our body.

Boiled water is a spectacularly effective treatment for those suffering from high blood pressure and arthritis, if taken additionally with advised medication from your doctor.

Exercise

Make exercise part of your day. What do you enjoy doing? Create an exercise pattern daily that you know you can sustain, without causing pressure and frustration. Some ideas for you to look at are:

Breathe

Give yourself a full body stretch throughout the day. Laying on your back, place arms overhead, open wide your fingers and reach. Extend heels away in opposite direction, breathe in, hold briefly and then breathe out. Release and relax, sinking heavily into the floor. Remember to get up slowly.

Take time to stop and breathe properly throughout the day. This will refresh you mentally and physically.

Breathe in through your nose, take the air in heavily and exhale, breathing out through your mouth. Relax shoulders down gently. Wriggle jaw to loosen tension. Take in the fresh air needed to help you slow down and think again in your busy day. Stand tall.

‘Although I am a fitness professional, being a Christian I can tell you that Jesus also takes away the stress and tension that exercise cannot. I am a member of Nation Changers Church Merthyr Tydfil. We meet every Sunday in Merthyr Tydfil College at 10.30 am. Please contact me for further information.’