Nutrition
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Ελληνικά - Η διατροφή μου |
Keywords: Food Intolerance, FoodAllergy, Gluten, Gluten Free Diet. (See also: Celiac disease and Gluten associated diseases)
- General but Very Important
- What Do I Eat After All?
- What Do I Eat a Lot
- What Do I Eat Rarely
- What I Do NOT Eat
- Replace Above Foods With…
"For every disease and its prevention diet plays a major role".
Hippocrates (460 - 377BC)
"Something which may for someone be a food, for someone else maybe poison"
Τίτος Λουκρίτιος
Keep in mind those abbreviations:
*(ITW)=If Well Tolerated
*(PF)= Prefer Fresh
1. The best oil you may use is olive oil. I use olive oil to almost every of my recipe. Generally use polyunsaturated vegetable oil (eg sunflower oil) and quit saturated (animal fat, fats with a solid form eg butter, lards etc) fats. Usually sufferers from MS are low in essential fatty acids omega-3 (Linolenic Acid, DHA- prodused from linoleic, EPA-prodused from linoleic derived from polyunsaturated fats) or omega-6 (GLA, Evening Primorse Oil, Borage Oil). Linoleic acid can only be taken from foods as the body cannot produce it (or several oil capsules).
2. It is always good to buy organic food. Of course it would be best to buy generally organic food but if you find it expencive I believe that mostly fruits, eggs and vegetables should be organic. You may find it in many health stores. ALWAYS PREFER FRESH FOOD especially vegetables. See how they are related with Heavy Metals.
3. Always read the labels of what you buy.
4. It is imprortant to care for the type of your cooking. It is not only what you eat but the way you cook it! It would be best for example to eat your meat or fish grilled, boiled, or steamed (not over cooked). That way you may reduce fat. Definately avoid fried food (eg eggs, potatoes, fast food etc). Trim off any visible fat in your meat.
5. Combine your foods in every meal. Proteins (protein is or comes from basically everything which is "moving around", meat (prefer low fat), fish - avoid swordfish, tuna, malacostracans-, eggs -prefer organic-, sea algue etc), carbohydrates (the low density ones - mostly fruits and vegetables, less rice, corn, powders), fat (mostly olive oil, nuts -not every kind-, avocado). Keep a ratio 1/3 in your plate protein, 2/3 carbohydrates, and add your fat. This ratio will keep your meals slightly alkaline which is a MUST!
6. Foods that can affect proper functinallity of your bowel is tomatoe, onion or garlic. Try to avoid it in soups or cooked with meat or fish expept (IWT)*.
7. MAKE YOUR PLAN! DON’T EAT THE SAME FOODS EVERYDAY. For example if you decide eat bovine liver today with rice eat as much as you want for today BUT try to eat goat liver next week and definately don’t eat liver again tommorow.
8. Visit a nutritionist, find out in which foods you’ re intolerant to. Find out about the special diet which fits you. Find out about additional supplements, vitamins etc. you may need, besides your protocol plan. You could be informed by Klenner’s Protocol for MS as well, however, I think that you should be tested in a wide range of foods, which may be harmful for you even those claimed to be generally healthy.
9. Try to eat everything in its season. Fruits for example or tomatoes. Remember that the human organism has adopted that kind of nutritional behavior over the years and it will take us some generations to keep up with the new data. One thing is for sure: You can’t be healthy with greenhouse products or pesticides.
10. Don’t drink water with your food and don’t eat your fruits right after your meals. Drinking water makes digestion much more difficult. Our stomach produces special acids used for digestion and they are watered down by drinking water. That way you are extending the digesting procedure and this is not the best way for our body. Drink water 1 hour before and 2 hours after you eat.
Finally, fruits can be better digested 1 hour after you eat.
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In my opinion there isn’t an everlasting formula for everyone which is exactly the same eventhough there are important similarities. You should test your self from time to time because important changes may take place. Some of the foods that may be well tolerated today may not be well tolerated tommorow. This is my general advise to you…
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Fish (except malacostracans, tuna and sardine).
It is always better to prefer small fish from deep water. I eat fish soups or grilled fish at least 2-3 times a week. In particular I preffer mackerel, sargo, cod, redfish, pagrus, anchovy, tope, goatfish, scorpion, flounder, salmon, trout, cavalla etc.
Swordfish and salmon from the atlantic and indic ocean often may be high in heavy metals. Avoid them!
Fresh vegetables.
My basic meals are acompanied with fresh salads. It is better to preffer dark green vegitables such brocoli (instead of cauliflower) carrots, lettuce, cabbage, celery, mint, chicory, olives (not containing vinegar), spinach, radish etc.
Meat.
I eat meat 2-3 times a week. Meat is high in protein and very important to a balanced diet. Not every meat though is helpful. It is important to prefer white lean meat and trim off all visible fat before cooked (eg chicken’s or turkey’s skin). Especially chicken, turkey, goat, beef, lamb, ostrich. Don’t forget to change from week to week.
It is important also to eat liver rich in Arachidonic - omega-6 fatty acid as well as B1vitamin. You should prefer bovine, goat or lamb liver - organic if possible.
Fruits.
Add fruits to your diet in every day basis. Fruits can be a very tasty snack combined with honey or as a fruit salad. Don’t forget that there might be fruits which you’re intolerant or allerric to.
Prefer watermelon, fig (PF)*, plum (PF)*, mandarin, apricot (PF)*, pineapple (PF)*, apple (crab apple - avoid red sweet apples), orange (it is very acidic fruit)(IWT)*, pear, nectarine, blackberry, peach (IWT)*, cherry (it is very sweet and better avoided- prefer less sweet kind)(IWT)*, strawberry (it is very sweet and better avoided)(IWT)*, grapes (it is very sweet and better avoided)(IWT)*.
Nuts.
Avoid proccesed seeds. Always prefer what comes from physical products such hazelnuts, chick-peas, almond, walnut (IWT)*, peanut (IWT)*, pistachio, sunflower seed, pumpkin seed, sesame (sesame pulp is rich in vitamin E and combined with honey is very tasty).
Beverages / Drinks:
Almost every physical herb such as chamomile, tea, elm, nettle. Physical powders, cocoa.
Other:
Sea salt, lemon, pepper, fresh yeast.
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Keep in mind those abbreviations:
*(ITW)=If Well Tolerated
*(PF)= Prefer Fresh
Pulses is a high potency carbohydrate. It will brake down into sugars inside your body quicker than other better carbs (like lettuce or broccoli ). This is not very good. Even though it contains fibers which delay this procedure and other nutritients do not eat all the time and always combine it with protein and olive oil or other good fats as suggested above. I eat once a wee: Lentiles, chick-peas, cherry beans, beans (PF)*. I avoid broad beans plant (IWT)* .
Diary.
Goat or sheep’s cheese or yogurt (IWT)*. Prefer organic. Once or twice every one or two weeks.
Other:
Organic Eggs (IWT)* twice a week or less. (It is a good source of protein and can be increased IWT*)
Veal once a week or once every two weeks.
Finally, potatoes once or twice a week.
Cauliflower once a week or less.
A glass of good quality red or white wine with food (IWT)*.
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According to my Gluten Free diet I definately avoid everything concerning:
Wheat and its products, oat, rye, barley (wheat bread, wheat powder, spaggetti, wheat cakes, wheat amylum, wheat bran, cereal containing any of the above etc).
Dairy:
Bovine and sheep milk cheese and yogurts, goat milk and their products: Cream, butter, margarine etc. Evaporated milk and all processed milks and yogurts from super markets containing fruits, sugar, cereals.
Sugar:
I do not eat everything considered to white sugar and its products. All kind of candies, canesugar, saccharin, caster sugar, brown sugar, sugar made of fruits, aspartame. Generally I avoid everything it tastes sweet even reduce products which can replace sugar such honey, maple syrup, stevia, molasses or even sweet fruits. DON’T FORGET THAT GENERALLY CORBOHYDRATES OF HIGH DENSITY WILL EVENTUALLY END UP TO BRAKE DOWN IN SUGAR IN YOUR BLOOD. THIS CREATES A CHAIN REACTION TO YOUR HORMONES BEGINNING WITH INSULIN.
Vegetables:
Pepper, eggplant, artichoke. Known for their allergy effects unless (IWT).
Beverages / Drinks:
Black or Green processed tea, every processed fruit juice, processed refreshers, beer and whisky (contain wheat) all heavy alcoholic drinks such vodka, techilla etc. Coffe or caffeine beverages of any kind.
Others:
Pork, vinegar, mushrooms which is a fungus and must be avoided, tobacco, cigarettes.
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You may replace those products by other kind of cereals such: Quinoa, birdseed, amaranth, tapioca, soya(IWT), corn(IWT), rice.
For example you may find:
Powders (gluten free powders mabe of potatoe amylum and), corn powder, rice powder, locust bean powder(used for sweets), spaggetti made of corn or rice, gluten free bread, grains made of these products.
Sugar:
You may use honey, maple syrup, stevia, molasses, locust bean cream etc.
Keep in mind those abbreviations:
*(ITW)=If Well Tolerated
*(PF)= Prefer Fresh
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