Table of Contents
CHAPTER 1: MAKE EATING HEALTHY A LIFESTYLE, NOT A DUTY .. 4
THE 3 KEY ELEMENTS …….. 4
HEALTH IS WEALTH .. 8
THE IMPORTANCE OF A POSITIVE MINDSET .. 12
CHAPTER 2: BENEFITS IN EATING HEALTHY …. 15
THE BENEFITS . 17
CHAPTER 3: ALKALINE FOOD VS ACIDIC FOOD 26
PH VALUE …….. 26
CONSEQUENCES OF EXTENDED ACIDOSIS …….. 29
PRACTICING ALKALINE DIET … 31
ALKALINE FOOD …… 31
ACIDIC FOOD … 36
CHAPTER 4: FOOD PYRAMID .. 42
WHAT IS FOOD PYRAMID? …… 42
THE HEALTHY EATING GUIDELINES …….. 46
STAGES OF CHANGE 53
CHAPTER 5: FOOD CHOLESTEROL …… 58
WHERE DOES CHOLESTEROL COME FROM? … 58
TYPES OF CHOLESTEROL . 59
TOP 5 TACTICS TO IMPROVE YOUR CHOLESTEROL LEVEL ….. 62
TREATMENT FOR HIGH CHOLESTEROL … 69
CHAPTER 6: TYPES OF RECOMMENDED FOOD . 71
THE BEST FOOD CHOICES …….. 71
CHAPTER 7: COOKING UP SIMPLE HEALTHY MEALS …….. 82
MEAL PLANNING ….. 82
THE RECIPES … 83
CHAPTER 8: GENERAL GUIDELINE TO OVERALL WELL-BEING ……. 94
4-STEP EATING HABIT HACKS 98
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Chapter 2: Benefits In Eating Healthy
Why do you need to eat healthy food? I’ll tell you the reasons WHY… After all, why would you commit your life to eating healthy if you don’t even know your ‘WHY’? Make sense?
Well… Eating nutritiously is one of the most important things you can do to enhance and maintain your health.
What you eat has a great impact on the way your body functions. It all comes down to the type of food as well as the amount of food you consume.
Eating a healthy diet affects your body in a positive way. You’ll notice you feel better and your body seems to function better. A healthy diet can balance out your body and allows it to function in its most efficient state.
Eating balanced meal helps the body work to its full potential, which is particularly important for people living with busy and tight schedule, or just people who are constantly feeling not energized and easily falling sick.
Many people find they can improve their quality of life and sense of well-being by focusing on aspects of health that can be controlled and changed – such as healthy diet.
Regardless of when you begin, eating a healthy diet can assist you in maintaining and even improving your health – even more so if you combine it with exercise as well.
This can aid you in life by providing you with the energy you require to remain active and do the things you wish to do. As well, healthy eating can also stop or slow down the advancement of numerous chronic sicknesses, such as heart disease and diabetes, osteoporosis and a few types of cancer.
Eating healthy can also help you deal better with both physical and mental strain, operations and even the common cold or influenza. What is the link between consuming healthy food and maturing well?
Healthy living – which includes both consuming healthy food and maintaining a regular exercise routine – can assist you in conforming to the natural maturing process and keep your youthful vigor.
The fundamentals of healthy living:
● Consume an assortment of nutritious food
● Eat in moderation
● Size matters, so limit your portions
Eating healthy can promote a lot of benefits to your body and also your life in general. When we stick to a healthy, balanced diet, we are allowing our body to be properly nourished. Hence, as a result we will be able to gain health benefits from our healthful efforts.
1) Improve Immune System
Good nutrition is essential to a strong immune system. Eating healthy can help ward off many illness such as the flu and other health problems including arthritis, cancers, allergies and abnormal cell development. Right precaution should be taken to prevent all these sickness. With a strong immune system, you will feel constantly boosted with energy and strength to carry out any daily activities.
2) Enhance Mood
Healthy eating can have a positive impact on your life by leading to a more sustained elevated mood. It can reduce stress too. Some of the mood-busting food to avoid are simple sugars that are in junk food such as soda and candy, refined carbohydrates as well as jams and syrups. These can cause fluctuations in blood sugar levels and have great impact on our mood and energy.
On the other hand, there are few nutrients that have been identified by researchers that can enhance our mood and combat depression: folate, omega-3 fatty acids, magnesium, iron, chromium, zinc, calcium, vitamin B6, vitamin B12 and vitamin D. Food rich in vitamins, fatty acids and minerals are not only super healthy, but can also increase happiness, quell anxiety and may even help alleviate depression.
3) Boost Mental Health
Nutrition is a key contributor to excellent mental health. Many researchers have evidence indicating that diet and nutrition play an important part in strengthening our immune system.
Food plays a very important contributing role in the management and development of our mental health. Not just that, it also prevent mental health problems such as depression, schizophrenia and attention deficit hyperactivity disorder and Alzheimer’s disease.
Here are five food that keep the mind working at its best: Lean protein, leafy greens, fatty fish, whole grain, and yogurt with active cultures.
4) Increase Energy Level
The type and the amount of food we eat play a significant role in our daily energy levels. Eating the right nutritive food can also boost our energy levels, making us prepared to face each day. To stay alert all day, we have to make smart choices to choose the right food. Some of the food include nuts, pumpkin seeds, guarana, yoghurt, sweet potatoes, soybeans, spinach, eggs, water and much more.
When you have an energized body and clear mind, it also increases your brainpower. Eating healthy food can ensure you to achieve a balanced nutrition that can help to regulate your brain activity to fuel your mental power that will get you through your busiest days.
5) Live longer
There are some things in life that we can’t control like how long we live and how long we get to enjoy it. But according to the data collected from people in their 90s and beyond as well as nutrition science research show that when, what and how we consume food have a great impact and influence on how long we live. Japan has the oldest life expectancy in the world. The people of Okinawa enjoy exceptionally long lives. Statistic shows that the worldwide average life expectancy is 67 compared to 78 in the United States and more than 81 years old in the Pacific Islanders. A diet rich in fruits and vegetables, high in nutrients and low in calories, is your best bet for a long life. It is vital for health and maintenance of your body. Some of the food include broccoli, grapes, salad, avocado, olive oil, berries, beans, grains and seeds, less red meat, fish, bananas and organic food.
Odd enough… Even though the benefits are really obvious to many, they still choose to be ignorant or oblivious to what enters their mouth – Even if they know that it’s clearly POISON! It’s insane!
They have this perception that ignorant is bliss. In fact, ignorant is the main reason why so many fall sick and get cancer today! Have you heard of the saying “ROME is not built in a day”? This saying applies to your own physical health. It takes time and constant dedication to a healthy lifestyle to reap the benefits, not overnight!
Well… That’s the HARD part. Many gave in to instant gratification like chocolates because they can feel good instantly, compared to eating fruits and vegetables (Even though they know they can get plenty of vitamins and minerals from a little tweak in their food choices).
They came up with so many excuses. Some really common ones are:
– I can’t afford to live a healthy lifestyle! Those organic food are expensive!
– Healthy diet is NOT for me. I don’t see any impact on my health! Look, I’m not sick at all!
– Why give up all these sweets? You only live once anyway! YOLO! Truth is, it’s not necessary to give up on your favourite food and ‘surrender’ to tasteless health food. You simply have to practice moderation and change your beliefs. Who told you that healthy food are tasteless? You simply haven’t found the right recipe! Thus, you simply have to be aware of your food choices and constantly ask yourself “Will this fuel my body, or screw up my health?” Then go ahead and plunge into the world of healthy food, indulge yourself with wholesome ideas that best suit your health goals!
We should make healthy choices to ensure a healthy lifestyle. Eating healthy is not something difficult if you put your heart to it. Making mindful choices when eating is the key to it.
Chapter 3: Alkaline Food VS Acidic Food
Food can be classified into two groups namely the acidic food group and the alkaline food group. These food are categorized as such because they affect the urine pH level when they are consumed. Our body’s acid-alkaline balance, also known as pH, can affect our overall well-being.
Whatever food we consume, once it enters into our body, it will undergo processing and becomes acidic. Too much acid consumption can deplete the minerals in our body, thus growing the risk of heart disease, kidney problems, and osteoporosis. That is why we need alkaline food as well, to help balance out the acidity in our body.
pH stands for power of hydrogen. The value indicates the acidity or alkalinity of our bodily fluids and tissues. The total pH scale ranges from 1 to 14, with 7 considered being neutral. Our ideal pH should be around 7.30 to 7.45. If the body pH value is 7, it is alkaline. When a solution has pH 7, it is neutral.
The most common form of pH imbalance is excess acidity. It can lead to numerous health issues, and it can even be life-threatening.
So what causes acidic pH in our body? There are actually many answers to this question. One simple answer to answer them all – Is your LIFESTYLE.
What’s your diet like? Is it full of meat and little to no fruits and vegetables?
How’s your usual day like? Is it full of stress, anxiety, and never-ending demands from others?
How do you breathe? Is it full or shallow?
Anything that deprives your cells of oxygen and important nutrients can decimate your health. To counter this, your body actually have its own defend mechanism, whereby it uses its own alkaline reserves to fight the acidic pH in your body.Other Details
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- Year Released/Circulated: 2016
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