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Healthy Vegetarian Diet & Lifestyle
Chew slowly. At least 40 times per mouthful of food, as it helps to digest your food properly to avoid many digestive problems, including bloating and gas.
Observe the rule of 40~30~30. 40% solid food, 30% liquid food and 30% emptiness.
Say a prayer or simply thanking the people who serve you food and the crops you eat. This creates a harmonious vibration and calm our frequently agitated mind and bring our attention focus on food. You should not eat absentmindedly. Be mindful of what you eat!
Don't eat heavy meal after 8pm. Besides it is very fattening by eating late, foods high in carbohydrate will also disturb your sleep!
Eat a wide variety of plant foods
Cut down on highly processed/refined foods such as white sugar, white rice and white flour and bread as these provide little or no micronutrients other than calories. These refined foods are very acidic!
Stay away from high fat (especially high-temperature treated ones) and high sugar food products, like pastries, cakes and biscuits.
Choose instead whole meal and natural food products such as brown rice and whole wheat flour and other whole grains. These are high in dietary fiber, they make you gratifying and feel full and yet help to move your bowel and buffer glucose uptake from the food.
Stay away from animal fats and high-temperature treated fats (hydrogenated oils and transfat). These fats tend to produce high amount of free-radical and impair the immune system. Though most of the saturated fats, if taken excessively, are harmful to the body, however, do consider cold-pressed coconut oil, it¡¯s actually health-promoting with its medium-chain triglyceride (MCT). Have other cold-pressed oils (grape seed oil, olive oil etc) for low temperature cooking.
Hydrogenated or partially hydrogenated vegetable fats tend to increase your bad cholesterol (LDL) level and decrease the level of good cholesterol (HDL).
As far as possible, eat your vegetables and fruits raw. Though not all vegetables can be taken raw, however, alfalfa sprout, broccoli, carrot, tomato, celery and lettuce are ideal for raw salad (and stay away from commercial blend of salad cream as they contain hydrogenated or partially hydrogenated fats). Use lemon juice, organic vinegar and healthy oil for dressing instead.
Cook your vegetables lightly (boil the water and pour a tablespoon of good oil then pour in the vegetables briefly then scoop them up and proceed to put in your sauce and natural flavorings) and take your fruits as soon as they are cut open to minimize loss of nutrients.
Eat nuts and seeds as part of your diet, as they contain vital minerals and fats (? 3, 6 & 9 plus some saturated fats (don¡¯t worry, they¡¯re healthy).
Stay away from refined table salt, use Himalayan Salt or Sea Salt. Refined salt is a significant factor for high blood pressure and other health problems, however, natural salts are wholesome and healthy if use moderately.
Avoid MSG and other unnatural flavorings or preservatives.
Cut down on caffeine and tannin. These two substances are found in coffee and tea (herbal teas don¡¯t have these substances), especially right before or after a meal as they inhibit the absorption of nutrients by the body.
Avoid smoking and alcohol as they cause a multitude of health problems.
Drink more water, at least 2 to 3 liters a day. Drink filtered or distilled water. Every 15 minutes a sip of water is the ideal way of drinking, don¡¯t wait till you feel thirsty.
Go organic, if possible, as they have much higher nutritionally value and are free of harmful chemicals, they¡¯re also econ-friendly.
Get adequate direct sun exposure, at least 20 minutes 3 times per week, for your body to manufacture vitamin D, which is important for calcium absorption.
Exercise regularly, at least 30 minutes 3 times per week, preferably everyday. Also don¡¯t forget to learn the technique of deep breathing. If I were to choose only two exercises to stay healthy, one of which is yoga, the other is Taiji (or weight-bearing exercise). However, brisk walking is very good and is known to lower blood pressure and blood sugar
Learn stress management and relaxation techniques. Sleep before 11pm.