The Golden Rules of Nutrition Part 5

Hi there,

I know that some of you out there don't like rules, but take it more as advices on healthy eating habits, ok?

Here are the next five:

• Drink no more than 1 coffee or black tea per day; switch to herbal teas (camomile, peppermint, green tea, ginger tea, etc) and use fructose or honey if you must
• Try to eat only seasonal foods such as fruits and vegetables
• Try to eat always at the same time, your body needs to find an internal rhythm
• Sleep at least 8 hours per night
• Try to go to sleep always at the same time and to wake up always at the same time
  

The Golden Rules of Nutrition Part 4

Hi there,

its me again, I really hope you are following the rules since I can tell you, you will feel much better of you do. Here we go:

• Avoid eating pasta and bread every day
• If you eat pasta or bread better to have it only at lunch
• Introduce alternatives: instead of cow’s dairies switch to soy dairies, use also oat or rice milk; instead of wheat pasta or wheat bread switch to rye, soy or oats, eat also quinoa, millet or brown rice; instead of mars bars switch to plain dark chocolate (no less than 75%) or good quality protein bars
• Eliminate or drastically reduce salt and sugar, use spices and herbs instead or fructose which is 200 times sweeter than sugar so you need less
• Avoid foods containing "aspartame".

Salmon and Vegetables Recipe

Here is another nice recipe!

Ingredients

1 salmon steak
same fresh green beans, cut in half
5 cherry tomatoes, diced
1 tablespoon olive oil
1 lemon
1/2 cup black olives, sliced
1 tablespoon fresh basil
Anchovies (if desired)

Cooking Instructions

In a large pan put 2 spoons of water and a sprinkle of olive oil and place the salmon on top

After 5 minutes add the green beans, the cherry tomatoes, the olives and the basil

Cook for 10-12 minutes on a low flame depending on the thickness of the fish

Cut the lemon in half and squeeze it on top of the fish

Add anchovies if desired and serve hot

The Golden Rules of Nutrition Part 3

Hi there,

here are the next five "Golden Rules of Nutrition":

• Eat more oily fish (mackerel, salmon, anchovies, sardines, tuna)
• Eat fats in moderation and avoid saturated fats (butter, margarine, cookies, cakes, pastries). Use only extra virgin olive oil
• Drink at least 2 litres of still water a day. Avoid tap water, best of all would be filtered water. Drink away from meals
• Avoid all junk and refined food (also ready meals)
• Avoid all soft drinks (permitted coca-cola light no more than 2 per week)
  

See you again next week!

The Golden Rules of Nutrition Part 2

Hi there,

I hope that you have put the first five rules into practice. Now, are you ready for the next five "Golden Rules of Nutrition"? Here they are:

• Eat fresh fruit preferably on its own as a snack
• Alternatively to the salad at the start of a meal, drink ½ glass of tepid water with ½ squeezed lemon ½ hour before meals
• Decrease all simple carbohydrates to no more than 3 times a week (white pasta, white bread, biscuits, cakes, white rice, and white cereals-based meals) and increase all complex carbohydrates (brown rice, brown pasta, fruits and vegetables)
• Eat bananas, grape, parsnip, potatoes and tomatoes in moderation
• Increase good protein such as fish, white meat, eggs, beans and soy products and decrease or better avoid all dairy products (if you must, eat only low-fat dairy products no more than 3 times a week away from citrus fruits). Eat lean red meat, lamb or lean pork in moderation
  

See you in a week!