Re-Organize Your Diet
and improve your lifestyle
Cristian Ortile
Translated by Clarissa Cassels
âYou are free to choose your lifestyle but not the final resultâ
Herbert MacGolfin Shelton
Reorganize your Diet
All rights reserved. 2016
[email protected]
No part of this publication may be reproduced or transmitted without the prior permission of the publisher.
It is forbidden to reproduce to others this publication by any means
(photocopying, electronic) either free or by payment.
This manual offers information and interesting points in general, regarding health and the correct way of eating. Therefore it should not be a substitute to doctor's advice, in consideration of the vast diversity of people interested and the variety of diseases, and it does not intend to prescribe a diet that can suit anybody.
The publisher and the author accept no responsibility in the case of inappropriate use of information.
Introduction
If we want to improve ourselves the first thing we need to confront is our diet.
Why is this?
First of all a correct diet has a positive impact on our level of physical energy, on our life expectancy, on our mood and our concentration but it is also able to improve the quality of sleep and it has a more efficient effect to prevent (and cure) health issues.
Whatever our objective might be, to start practising a sport, to be more into our job, to have the right determination to reach a certain goal or simply to feel good within ourselves, the first step is to improve what we put into our body, because what we eat ends up becoming part of ourselves and if we eat badly sooner or later we feel unwell.
To eat in a healthy way nowadays has become more complicated than one might think; we can easily go to the supermarket next door and fill up our trolley with all sorts of food dictated by TV adverts that decide what is healthy.
But are these foods really healthy??
We are literally submerged by TV adverts and programs, newspaper articles, blogs and specialized magazines in which we are told what to eat or what not to eat, what makes us lose weight or not, leaving us even more confused.
We end up growing up with the wrong habits and our views of what is right or wrong to eat are just part of teachings and prejudices that we have built up over the years.
Really it's all quite unclear.
Therefore out of curiosity I started to read some books about diet and what at first left me perplexed is the contradictions of the experts among themselves, leaving one confused and not knowing what to cook.
Even the most famous scientists had different views so how could I see clearly?
The more I was reading books with opposite views, to my great surprise I realized that their views were not so distant from each other, it was just just that some theories were based more on the positive effects of a type of nourishment while other theories were advising against.
At the beginning the gap between the two ways of thinking seemed wide but the more I analysed the more it was coming closer like water passed through a funnel.
So motivated by the need to clarify myself I did an in-depth research through books, food and diet courses. Finally, from these, I concluded in describing the two most up-to-date and correct diets with advice for daily use, properties of each food and nutrients which are fundamental for us-
This is why this practical booklet was started.
Summary
1) Which diet to choose?
Which diet to chose?
Nutritional Value
Our body, our car
Challenge n°1
2) Carbohydrates (what are they and what do they do?)
Complex carbohydrates
Gluten
Fruit and honey
Simple carbohydrates
Challenge n°2
3) Protein (what are they and what do they do?)
Protein structures
Vegetable protein
Animal protein
Today's farming
Meat
Milk
Eggs
Fish
Becoming a vegetarian
Challenge n°3
4) Fats (what are they and what do they do?)
Saturated fats
Unsaturated fats
Omega 3 and omega 6 fats
Hydrogenated fats
Challenge n°4
5) Vitamins Minerals and Fibre
Fruit and vegetables
Chart
When to eat them
The colours of fruit and vegetables
Spices
Food supplements
Anti nutrients
Challenge n°5
6) Food combinations
Carbohydrates and protein
Protein and protein
Carbohydrates and carbohydrates
Flour and yeast
Pulses and cereals
Eggs, meat and fish
Dairy
Vegetables
Fruit
Jam and cereals
Challenge n°6
7) Preservation of Food
Fresh produce
Frozen produce
Dry produce
Packaged and vacuum packed
Fermentation
Mistakes in preservation
Challenge n°7
8) Cooking food
Raw
Steamed
Stewed
Barbecue
Oven
Microwaved
Fried
Challenge n°8
9) The Food Pyramid
The Food pyramid
Challenge n°9
10) Food Guide
Every day
In small quantity
2-3 times a week
1-2 times a week
Occasionally
Rarely
11) Organic and organic produce
Organic?
What to watch out for
12) Use and Instructions
Breakfast
Snacks
Lunch
Dinner
13) Basic rules
14) Part 2, Vegetarian Recipes
What to have in the house?
Easy and simple recipes
Breakfast
Lunch
Salads and sauces
Dinner
Sweets and puddings
Bibliography
Chapter 1
What diet to choose?
Nutritional value
Our body, our car
Challenge n°1
âThe majority of the food we eat is not the result of a choice but of influenceâ
