Record what you eat

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World Vegetarian Day. To eat or not to eat meat is the question. Of course, this is a personal choice of each person. However, in recent years, more and more we hear about vegetarians and vegans, scientists who have proven the harm from animal products, and studies of centenarians who unanimously say – surprise! – that they rarely eat meat (or do not eat at all), but greens, fresh vegetables and fruits are frequent guests on their table.

Thomas Campbell, physician and co-author of the bestselling China Study, which has sold over 1 million copies, in his new book, Chinese Study in Practice, offers a simple plan for switching to a plant-based diet – without tragedy and discomfort, and shares delicious recipes.

Just two weeks
Many serious and even fatal diseases are associated with lifestyle and diet. Yes, every person and every situation is different, but almost everyone benefits from a healthy diet. You don’t have to give up animal products forever. Try a two week experiment first. You don’t have to make sworn promises not to eat beef all your life – just try to go without meat for two weeks. And that’s all. So simple!

Thomas Campbell has a two-week starter plan and attached menus for you to sample dishes and read cookbooks, but a whole plant-based diet isn’t a short burst to shed weight and fit into a swimsuit by summer (although it works too). This is a complete transition to a new, healthy lifestyle, and the schedule for achieving the goal is determined by you.

Never forget that you are in charge of your life. Success is in your hands, and it is easier, tastier, cheaper and more convenient than it might seem.

Optimize your environment
The maximum goal is to eliminate barriers to lifestyle change. That is, it is necessary to remove the interference (environmental, mental, physical) that prevent the transition to a new diet. We are greatly influenced by invisible external factors. According to Dr. Brian Wansink, one of the leading American researchers on the impact of the environment on nutrition and nutritional psychology, we make more than 200 nutritional decisions per day, 90% of which are not even aware. Therefore, something must be done about it. The first step is to deal with temptations in the kitchen.

When you decide to do this in preparation for your dietary experiment, remove all of the junk foods from the list below from your home. How can this be achieved? Take a day off to transform your kitchen. First, eat well so that you don’t get tempted by hunger in the process. Go through the cabinets, refrigerator, freezer and take out all the bad food. DO NOT BE DISCUSSED! The empty space will be occupied by convenient, useful and tasty things.

Products to be excluded
Liquid oils of all kinds
Butter
Margarine
Mayonnaise
Salad dressings with the word “oil” anywhere in the ingredient list
“Universal” and “unbleached” flour
Refined flour pasta
Refined flour bread
Sugar-containing prepared foods (sweets, cookies, cakes, frozen desserts)
Energy bars
Breakfast cereal
White rice
Artificial sweeteners
Mixes for baking cakes and cookies
Hot chocolate and sweetened drink mixes
Cream for coffee
Milk
All types of cheeses
Yoghurts (Yes, even Greek!)
Sour cream
Meat (beef, pork, chicken, turkey and everything else)
Many frozen foods (all containing meat, cheese, and butter)
Many mixed sauces, tomato sauces (all with more than 10% calories in fat)

Some people don’t like to throw away groceries because they spent money on them. This is normal. If you want to slowly eat up all the junk food – please, but do not restock.

Mr. Manaljaw has significant expertise in representing life sciences firms in conducting world clinical trials and has portrayed health care shoppers in developing ventures in Asia and the geographical region.

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