Covering main important topics concerning foods & beverages.

Summary table

1. Types of diets & the best diet.

2. Intermittent Fasting.

3. Genetically modified food, Organic food & Superfoods.

4. Macronutrients.

4.1. Fats.

4.2. Proteins.

4.3. Carbohydrates & sugars.

5. Emulsification process - importance to human digestion.

6. Drinking & Beverages.

6.1. Lack of minerals in drinking water. (No consensus)

6.2. Tea. + Coffee.

6.3. Alcoholic drinks and beverages.

6.4. Soft drinks.

6.5. Freshly squeezed juices.

7. Salt & spices; spicy foods & sauces.

7.1. Spicy foods – good or bad?

7.2. Are spices healthy?

7.3. Sauces that are good for your health.

7.4. Pickled, smoked, and fermented foods.

7.5. Is yeast bread good for health?

8. Eating out in restaurants and food stands and what to do at

family celebrations.

9. Eating habits & cooking methods.

9.1. Frequency, Sequence & Timing of eating and drinking.

9.2. Commonly used cooking methods.

9.3. Chewing and gut health.

10. Calories vs Qi energy.

10.1. The connection between Qi energy and body weight.

10.2. Why people near death get very slim without changing

their food consumption habits.

10.3. Losing weight.

11. Negative Calorie Intake – Hypothesis.

12. Conclusion and Recommendations.

1. Types of diets & the best diet?

Title Main approach Notes/Side effects

Types of diets

A search of the

internet will reveal

hundreds of diets.

Most of these diets

fall into these three

main categories +

names of the people

that promote them.

Is there "the best

diet"?

I believe we can classify all

diets into three major

groups:

1. Those that ban one or

more of the main food

groups. (Or

ingredients)

2. Total vegan diet vs

rich animal protein

diet.

3. Raw food vs cooked

food.

All kinds of diets fit into this

diagram and will create a

triangular shape.

The best diet is the one that

brings the body into a

healthy state over the long-

term.

A healthy body optimizes

its weight according to

the body structure, age

and Qi level. (Usually, this

entails losing weight)

2. Intermittent Fasting

Intermittent

Fasting.

Intermittent moderate

fasting is safe and has many

benefits far beyond weight

loss.

A full review of my

experience with

intermittent fasting in

the Treatments chapter.

Vegan

Animal

food

Products

Missing main food group

or ingredients

Not

missing

3. Genetically modified food, Organic food & Superfoods

Title Main approach Notes/Side effects

Genetically modified foods or GM foods

From Wikipedia

Genetically modified

foods or GM foods.

Commercial sale of

genetically modified

foods began in 1994.

Most food

modifications have

been carried out on

cash crops that are in

high demand such as

soybeans, corn,

canola, and cotton.

Genetically modified

crops have been

engineered for

resistance to

pathogens and

herbicides and for

better nutrient

profiles.

Wikipedia quotes that there

is no scientific consensus,

yet many leading scientists

totally object to GM food.

(Mainly because it allows

higher resistance to

pesticides that are

extremely harmful.)

GM food is designed to

make crops withstand

pesticides & to prolong

shelf life.

Although there is no

conclusive evidence, it is

not safe to use these.

Products (which have

become very common.)

Organic food

From Wikipedia

Organic food is food

produced by methods

that comply with the

standards of organic

farming. Standards

vary worldwide, but

organic farming in

general features

practices that recycle

Organic food is usually much

more expensive than non-

organic food.

Do not expect to experience

a taste difference over non-

organic food.

Organic foods are

always better than

non-organic foods.

The food industry does

not promote organic

products due to heavy

costs.

resources, promote

ecological balance and

conserve biodiversity.

Organizations

regulating organic

products may restrict

the use of certain

pesticides and

fertilizers in farming.

In general, organic

foods are also usually

not processed using

irradiation, industrial

solvents or synthetic

food additives.

There is a consensus

among leading

scientists

recommending organic

products.

There are claims that

over the last century the

mineral content of the

soil has become depleted

due to overuse,

pesticides and improper

planting of crops.

Superfoods

From Wikipedia

Superfood is a

marketing term for

food with supposed

higher than average

health benefits. The

term is not commonly

used by experts,

dietitians and

nutrition scientists,

many of whom

dispute that these

particular foods have

the health benefits

claimed by their

advocates.

Looking for a list of

superfoods? Actually, there

are many lists.

All organic fruits,

vegetables, nuts, sprouts,

beans, roots, berries,

legumes have their specific

nutritional values.

Consumption of a large

variety of good quality

organic food means fewer

deficiencies in nutrients.

I use a large variety of all

these plant-based diet

groups.

I try to rotate between

dishes and I change my

diet frequently to

diversify my food intake

according to what is

available in organic

grocery stores.

Bone marrow

The only animal-based

food that I consider a

superfood is bone

marrow. It can be added

to rich soups. (Although

fatty, it is highly

recommended. Due to a

high content of

nutrients that are

needed for

regeneration and also

boost the immune

system.)

My partial list of plant-based foods:

Avocados – contain many extraordinary qualities – I put them in my salad.

Cruciferous – for a liver detox (Broccoli, Cauliflower & kale) - I juice them.

Green leaves – (usually juiced) Celery, Spinach, Kale, Mint, Parsley, and

Coriander.

Lemon & grapefruit – I eat them on daily basis, including pomegranates

when the season.

Ginger & turmeric – I put them in my juice.

Tomato, peppers, cucumbers, radishes – usually in my salad.

Garlic & unions. (in many dishes)

Beets & carrots − juiced and also as separate dishes. (Raw beets are great

for liver regeneration)

Zucchini, eggplant, pumpkin, sweet potato, quinoa, rice. (White and wild),

lentils, beans, hummus, mushrooms (many kinds), Tehina, sprouts (in an

omelet)

All kind of fruit: apples, pears, peaches, strawberries, melons,

watermelons, bananas, persimmon, dragon fruit, guava, loquat, mango,

papaya, pineapple.

Berries – powerful antioxidants (Blueberries Blackberries, Raspberries)

usually in my fruit salad.

All kinds of nuts: walnuts, pine nuts, hazelnuts, almonds, pistachios, Brazil

nuts, cashew, macadamia.

Oils: Olive oil, Avocado oil, Coconut oil, Ghee purified (homemade) butter, hemp

seed oil, flaxseed oil, grapeseed oil.

This partial list emphasizes the large variety of foods I eat and drink in my daily

juice. Such a diversified diet ensures that I get all the nutrients my body needs

without resorting to vitamin supplements.

Adhering to this type of diet may be extremely time-consuming in terms

of buying groceries and food preparation.

4. Macronutrients

Title Main approach Notes/Side effects

4.1 Macronutrients - Fats

Types of Fats

From the British

Heart Foundation

Mono-saturated

Consume these in

small amounts. They

help to maintain

healthy cholesterol

levels.

Avocados, olives,

olive oil, rapeseed

oil. Almonds,

cashews, hazelnuts,

peanuts, pistachios,

and spreads made

from these nuts.

Found in

Avocados, olives, olive oil,

rapeseed oil. Almonds,

cashews, hazelnuts,

peanuts, pistachios, and

spreads made from these

nuts.

Types of Fats

From the British

Heart Foundation.

Omega 3 and Omega

6 are in this group.

Polyunsaturated

Consume these in small

amounts. Polyunsaturated

fats help to maintain

healthy cholesterol levels

while providing essential

fatty acids.

Found in

Oily fish, corn oil, sesame

oil, soy oil, and spreads

made from those oils:

Flaxseed, pine nuts,

sesame seeds, sunflower

seeds, and walnuts.

The ratio between

Omega 3 and Omega

6 is important.

The western diet is low in

Omega 3 fatty acids.

Taking Omega 3

supplements is needed if

vegan or inadequate

consumption. (important)

Types of Fats

From the British

Heart Foundation.

Saturated

Swap these for unsaturated

fats. Eating too much

saturated fat increases the

amount of cholesterol in

your blood.

Found in

Processed meats like

sausages, ham, burgers,

fatty meat, hard cheese

including cheddar, whole

milk and cream, butter,

lard, ghee, suet, palm oil

and coconut oil.

Saturated fats (small quantities) – my opinion and experience

Saturated fats especially Ghee (purified butter) and good quality coconut oil

have very good emulsification properties: that is why they are so important.

Both tend to lower insulin and the glycemic index. If consumed moderately,

they have many benefits, especially if combined with dietary fiber that feeds

the good bacteria.

Types of Fats

From the British

Heart Foundation.

Trans-fats

Avoid whenever possible.

They can increase

cholesterol in the blood.

Foods containing

hydrogenated oils or fats

most likely contain trans-

fats.

Found in

Over-fried foods,

(hydrogenated) take

away food, snacks like

biscuits, cakes or

pastries, margarine.

Creates a lot of damage

in the long run. Totally

forbidden.

4.2 macronutrients - Proteins

Meat & fish.

Processed meats and fish

that are not recommended:

Sausages.

Hamburgers.

Hot dogs.

Smoked meat & fish.

Dried meat and fish.

(hard to digest)

Consumption of these

products is possible only if it

is fresh meat, ground at

home, or in front of your

eyes.

Chicken & Turkey have

the same problems as

beef.

Fish are a very good

source of Omega 3, but

due to the heavy

contamination of all the

oceans and seas, it is

better to eat deep-water

fish or fish from places

with lower contamination.

Like Norwegian Salmon.

Grass-fed beef,

organic poultry (if

available) is much

better, although much

more expensive.

Eggs. (Especially egg

yolks)

Egg yolk is a very good

emulsifier because of the

lecithin it contains and its

Low insulin index.

Recommended for daily use

in limited quantities,

preferably organic or from

farms that use good quality

animal feed that contains no

chemicals, hormones,

antibiotics or GMO foods.

Eat limited quantities (1

per day or if eating only

the yolk two per day).

Although eggs contain

cholesterol, they have

many nutrients and

benefits.

Tip: The egg yolk of a

good quality egg is

deep orange in color.

Dairy (cow)

products.

More and more researches

are against eating dairy cow

Long ago I started

consuming small amounts

products including all kinds

of cheese.

The proteins in these

products are too condensed

and contain lactose sugar.

of goat & sheep milk and

yogurt as it does not

have significant side

effects.

Vitamin B12 supplementation

Vitamin B12 is very important for many bodily functions. Low levels of Vitamin

B12 produce many side effects. It is found only in animal food products.

Supplements (quite cheap) are available for drinking or in injections form (I had

4 series of 12 injections each). The body’s healing to B12 injections is very fast.

It restores the body's energy.

Turning Vegan is, of course, a big question. From a health point of view.

Vegans tend to have a better quality-of-life. Although surprisingly, the life

expectancy of vegans is about the same as that of meat eaters.

Instead of trying to convince people to become vegan, it is better to

advise them to cut their consumption of meat by 50% or more.

4.3 macronutrients - Carbohydrates & Sugars

Dietary fiber (from Wikipedia)

Dietary fiber or roughage is the indigestible portion of food derived from plants.

It has two main components:

Soluble fiber, which dissolves in water.

Insoluble fiber, which does not dissolve in water.

Dietary fiber consists of non-starchy polysaccharides and other plant

components such as cellulose, resistant starch, resistant dextrins, inulin, lignins,

chitins, pectins, beta-glucans, and oligosaccharides.

Dietary fiber changes both the nature of the contents of the gastrointestinal

tract and how nutrients and chemicals are absorbed.

Without dietary fiber (found only in plant-based diets) one cannot be healthy. It

is essential for feeding the good bacteria in the gut, maintaining a strong

immune system, keeping the weight balanced, keeping mood swings under

control and much more.

Here is a list of vegetable, fruits, berries, and nuts that are rich in fiber

as well as many other nutrients.

Eating a large variety

of these natural

products will ensure

good health and a

minimal need for

supplementation.

Fruits and vegetables

of different colors

produce different

energy levels and

have different

nutrients.

Legumes.

Lentils.

Beans.

Sprouts.

Roots.

Seeds.

Mushrooms.

Berries.

Fruits.

Nuts.

Best consumed in a

rotation.

Eating an abundance of

them will ensure that you

get all the nutrients you

need.

Instead of worrying

about nutrient

deficiencies, it is

better to consume a

large variety of all

these products in

rotation.

Magnesium deficiency is very common (in many countries) due to industrialized

food consumption and low consumption of legumes, nuts, vegetables, seeds,

and whole grains.

5.Emulsification process – its importance to human digestion

Title Main approach Notes/Side effects

Emulsion (from

Wikipedia)

A mixture of two or

more liquids that are

normally immiscible

(unmixable).

(Author remarks)

One of the most important

elements in being healthy

(and losing weight) is being

able to emulsify fats (along

with other macronutrients).

Dietary fiber carries this

emulsified mixture through

Being overweight might

imply that cells are not

getting the proper

nutrients.

It is a cycle that can be

stopped, but it demands

Emulsions in simple

words:

Allows mixture

between oils & fats

and water, which

usually does not

blend.

Mayonaise, milk, ice

cream, cheese, and

cakes are emulsions.

Soap is another

example of a very

good emulsifier.

the digestive system and

feeds the good bacteria in

the gut.

determination and

discipline.

For the importance of

the emulsification

process in maintaining

health, see the Food &

Beverage chapter.

6. Drinking & Beverages

6.1 Drinking & Beverages - Drinking water + Soda water

Title Main approach Notes/Side effects

The lack of minerals

in drinking water.

(No consensus)

Many people drink mineral

water from bottles, filtered

water or industrially purified

recycled water. Such water

usually does not have the

natural minerals found in

water that comes from the

soil or lakes.

From the Nutritional

Magnesium Association

Studies show that high

levels of magnesium in

drinking water are related

to decreased risks of

Cardiovascular Disease.

(CVD) and especially

sudden death from CVD.

Soda water

Carbonated water (also

known as sparkling water,

seltzer water, seltzer,

bubbly water, or fizzy

water, or the closely.

related club soda or soda

water). By itself,

carbonated water appears to

have little impact on health.

While carbonated water is

somewhat acidic, this

Soda water is not

recommended for people

with digestive problems.

Drinking soda with

squeezed lemon will make

it less acidic to the body.

(Even though lemon by

itself is acidic.)

acidity is quickly neutralized

by saliva. Soft drinks are

about 100 times more

corrosive to the teeth than

is sparkling mineral water.

Tea + Coffee Drinking & Beverages - 6.2

Tea & coffee

From Wikipedia.

Coffee is slightly acidic and

has a stimulating effect

because of its caffeine

content.

It is best to drink ground

black coffee without any

additives. (Milk and sugar

have many sides- effects on

the long run.)

Tea is an aromatic beverage

commonly prepared by

pouring hot or boiling water

over cured leaves of the

Camellia sinensis, an

evergreen shrub (bush)

native to Asia. After water,

it is the most widely

consumed drink in the

world.

Coffee might raise blood

pressure.

In my opinion, the main

side-effects of drinking

coffee and tea come

from the addition of lots

of sugar and milk.

Overall, coffee and tea

are safe when imbibed

moderately.

Both coffee and tea

have many benefits

with only minor side-

effects.

6.3 Drinking & Beverages – Alcoholic drinks and beverages

Alcoholic drinks and

beverages.

Alcoholic drinks or

beverages (from Wikipedia)

An alcoholic drink contains

alcohol (ethanol), a

depressant which in low

Drinking alcohol plays an

important social role in

many cultures. Most

countries have laws

regulating the

doses causes euphoria,

reduced anxiety, and

sociability and in higher

doses causes intoxication

(drunkenness), stupor and

unconsciousness. Long-term

use can lead to alcohol abuse

and physical dependency.

production, sale, and

consumption of alcoholic

beverages. Some

countries ban

consumption entirely,

The profits of the global

alcoholic drink industry

exceeded $1 trillion in

2014.

Alcohol is one of the most widely used recreational drugs in the world. For

instance, in 2015, among Americans, 89% of adults had consumed alcohol at some

point, 70% drank it in the last year and 56% in the last month. Alcoholic drinks

are typically divided into three classes—beers, wines, and spirits—and typically

contain between 3-40% alcoholic content by volume.

Discovery of late Stone Age jugs suggests that intentionally fermented drinks

existed at least as early as the Neolithic period. (Circa 10,000 BC).

Imbibing alcoholic beverages is not recommended. (Red wine consumption is also

controversial.)

6.4 drinks and beverages – Soft drinks

Soft drinks

A soft drink (see

terminology for other

names) typically contains

carbonated water (although

lemonades, among others,

are usually not carbonated),

a sweetener, and a natural

or artificial flavoring. The

sweetener may be sugar,

high-fructose corn syrup,

fruit juice, sugar substitutes

(in the case of diet drinks),

or some combination of

these. Soft drinks may also

contain caffeine, colorings,

The list of side-effects

from drinking soft drinks

contains many very

serious diseases. Soft

drinks look innocuous, but

their long-term effects

are significant.

Drinking soft drinks in

any form are not

recommended.

Diet drinks are also very

harmful as they contain

artificial sweeteners that

preservatives, and another

ingredient.(From Wikipedia)

have to neutralize by the

liver & kidneys.

Freshly squeezed

juices

I refer to freshly squeezed

juice as a treatment because

adding greens to it will

sometimes make the juice

not very tasty. However,

fresh juice is a splendid

natural drink that can be

very tasty.

Always prefer drinking

natural juices over soft

drinks.

Carrot juice and other

natural squeezed juices

can be found in many

restaurants.

7. Salt & Spices − Spicy Foods & Sauces

Title Main approach Notes/Side effects

7.1 Spicy foods – good or bad?

8 Great and Not-So-

Great Things Spicy

Food do to your body.

BY MICAELA

MACKENZIE February 8,

2016

Benefits:

Helps You Fight Colds.

Speeds Up Your

Metabolism.

Makes You Sweat.

Worsens Heartburn.

Gives You the Runs.

Tones down Your Taste

Buds.

Irritates Your Skin.

Turns You On.

The main side-effects:

One of the more

inconvenient effects of

spicy foods is the trouble

it causes in the gut. Since

spice acts as an irritant,

it moves the digesting

food along the alimentary

tract. “Capsaicin (the

compound in pepper) can

act as a laxative and

cause a quick run to the

bathroom.”

Spicy foods have many benefits, but during the recovery process, they are not

recommended for (IBD) digestive system patients due to the damage in tissues

of the intestinal walls. Other chronic inflammatory disease patients also might

feel a worsening of symptoms after eating spicy food.

7.2 Are spices healthy?

Spices – Nutrition

(from Wikipedia)

Because they are

used in small

quantities, spices

tend to add few

calories to food.

Most herbs and spices have

substantial antioxidant

properties due to phenolic

compounds (especially

flavonoids) which affect the

absorption of nutrients.

Spices are safe and

have many health

benefits:

Spices contribute

significantly to mineral

intake – this is

especially important

when the diet is not

diversified. There are

hundreds of spices.

(Indian cuisine is well

known for its spices.)

Use of diversified food and spices is recommended as each color and

texture has a different nutritional value and energy. (Not calories)

7.3 Are Sauces good for health?

Sauce (from

Wikipedia)

In cooking, a sauce is

a liquid, cream, or

semi-solid food

served on or used in

preparing other

foods. Sauces are not

normally consumed by

themselves; they add

flavor, moisture, and

visual appeal to other

dishes.

Sauces need a liquid

component, but some

sauces (for example, pico de

gallo, salsa or chutney) may

contain more solid

components than liquid

ones. Sauces are an

essential element in cuisines

all over the world.

Homemade sauce is an

excellent food due to

its emulsifying

properties.

The usual ingredients in

sauces are lemon,

mustard, honey,

vinegar, avocado,

mayonnaise, and oil. All

these ingredients are

excellent emulsifiers

which yield great

benefits for gut health.

Best if the sauce is

homemade or of good

quality and made

without additives,

stabilizers or other

similar chemicals.

Most industrially prepared sauces are actually processed foods.

They sometimes contain preservatives, stabilizers or other chemicals that

improve shelf life and taste, but are detrimental to health. (Disrupts digestive

processes.)

7.4 Pickled, smoked, and fermented foods

Smoking is the

process of flavoring,

browning, cooking, or

preserving food by

exposing it to smoke

from burning or

smoldering material,

most often wood.

Smoked foods

Not recommended

Many side-effects with

no benefits.

Fermented foods − Are all fermented foods good for your health?

The Candida diet LAST UPDATED SEPTEMBER 7, 2017 by LISA RICHARDS

There is a long list of fermented foods, the most common are bread,

cheese, yogurt, kefir, kombutcha, and apple cider vinegar.

Fermentation & Food −

Understanding the

Basics

Fermenting sugar with

yeast to produce sugar

alcohols OR Using lactic

acid-based bacteria

(e.g. Lactobacillus) to

My experience with fermented

foods.

Fermented foods can be very

beneficial if the ingredients are

organic and unprocessed, I use

organic apple cider vinegar and

goat yogurt daily with good

results.

However, nowadays many

mass-produced ‘fermented

foods' have little actual

‘fermentation' left in them

(i.e. Beneficial Lacto-acidic

bacteria). This is due to

the range of added sugars,

preservatives, colorings, or

cheap vinegar used. These

act on dairy products or

vegetables which aids

in their preservation

and increases their

probiotic content. (To

combat Candida

fungus.)

Fermented beef dairy products,

(in my opinion) are not

recommended in small quantities.

Goat yogurt is a good source of

probiotics, easy to digest, low with

lactic sugar.

additives are used in place

of a real fermentation

process. Typical examples

are the sauerkraut, kimchi,

and olives found in local

supermarkets. Additionally,

many yogurts contain no

probiotic bacteria at all by

the time they reach the

shelves!

7.5 Is Yeast bread good for health?

Yeast bread is a

very common

starch, but is it

healthy?

Basic points regarding

healthy bread:

Avoid eating bread made

with white flour.

Healthy bread is dense

and tends to be heavy.

(Especially bread made

without yeast.)

Bread with low gluten is

best. Most healthy

bread have low gluten

(although not zero

percent gluten)

There are many recipes

for bread. Most people

do not bake their own

bread. It is important to

Yeast bread is not

recommended if you are

suffering from any gut

problem. It creates an

environment that helps

pathogens to overcome the

good bacteria.

Sprouted bread is the

easiest to digest and the

moistest of all breeds.

Usually, due to its

texture it needs toasting

– highly recommended

for everyone.

buy bread from a

reliable source. The best

are small specialized

bakeries the deliver

organic whole grain

sourdough.

Sprouted bread is most

recommended for IBD

patients. Sprouting

releases enzymes that

break the grain shell.

Sprouted bread has low

gluten and is much

easier to digest because

enzymes start breaking

the grain shell. (which is

hard to digest)

Low-calorie bread is less

dense and weighs less.

Heavy bread makes you

feel full faster.

There are many

fantastic recipes for

rye sourdough and

other bread that are

made from natural

organic ingredients. I

eat rye sourdough or

sprouted bread on a

regular basis.

These special healthy

bread are very tasty,

but usually are quite

expensive.

Good bread is usually

heavy, mainly because

they do use yeast.

(Denser)

8. Eating out in restaurants or food stands; what to eat at family

celebrations

Title Main approach Notes/Side effects

Basic tips for people

who have adopted a

healthy lifestyle,

but still want to eat

out in restaurants.

You are not allowed into the

kitchen in restaurants, but

you can see through the

kitchen doors. If it looks

dirty and messy inside, you

should think twice about

eating there.

Check if basic dishes like

baked vegetables or fresh

Main health issues around

eating in restaurants

The freshness of

food products,

recycled food

leftovers (usually

hard to know, unless

you get sick after

dining)

salads, beans, legumes,

sprouts, mushrooms, good

bread, nice fruit desserts

and healthy drinks are on

the menu.

If you are a fish eater, you

should order deep sea fish

(It is less contaminated than

other fish), for example,

halibut, locus, or salmon.

(Preferably from the North

Sea, like Norwegian or

Scottish salmon.)

Fish is less acidic than meat

and easier to digest. If you

still want meat, ordering

ground meat like

hamburgers, or sausages is

not recommended.

Not minced meat or steak is

better. It is even better if

served with vegetables to

prevent over acidity in the

gut). A good homemade

sauce on the meat dish is

recommended.

Dairy products are not

recommended. Goat’s milk

or yogurt are allowed in

limited quantities.

Recycled fat –

overheating turns

liquid fat into

hydrogenated fat. It

is toxic and very

harmful. (Sometimes

it is hard to know.

Burned fat is dark in

color, but a light dish

does not mean that

the oil it was cooked

in is good.

Poor Hygienic

Conditions. A good

restaurant will have

its toilets cleaned.

Regularly. (Personnel

uses this toilets as

well.)

Unhealthy dishes

with a small variety

of vegetables, animal

products without

fresh salads and

vegetables to balance

them, lots of calories

per meal.

Sweet beverages and

deserts without the

option of healthy

deserts (like fresh fruit

salad) and freshly

squeezed juices.

Beans, legumes, sprouts,

mushrooms are great for

starters or as main dishes.

Natural sauces are

recommended, if not

available, you can ask for

olive oil and fresh lemon.

(You squeeze the lemon

juice and add olive oil on

top.)

If you want starchy food,

order rice or sweet potatoes

rather than pasta or French

fries. Quinoa is, of course,

an excellent choice if

available.

Drink fresh carrot or

apple juice (if available),

black coffee or tea

without sugar or just 1

flat teaspoon.

For wine lovers, red wine

has resveratrol ant-

oxidants. The maximum

intake is two small

glasses per day.

For dessert fruit salad is

the best, nuts and berries

are, of course, welcome.

A cake is not a good

choice. Yogurt is better

than other sweet

desserts. If available goat

yogurt is better than cow

yogurt.

Processed ice cream is

not recommended. If

available order natural

yogurt ice cream made

with fresh fruit and no

additives or

preservatives.

Special Occasions

with Family &

friends.

Usually, on these

occasions, there is no

problem with the quality

and freshness of the food

or with recycled fat.

It is much healthier than

eating in restaurants. The

main issue is eating

dishes that do the least

harm

Recommendations for

food preferences are the

same as the above. Of

course with friends and

family, you can be safer

concerning freshness and

hygiene, but all other

rules apply as well.

If making a late dinner

(after 19:30) the dishes

served should be very

light. Meat of any kind is

not recommended, It is

hard to digest.

For late dinner - fish is

much better. (Easier to

digest.)

Food stands

Bagels are ok in limited

quantities; be aware that it

is almost like eating sugar.

Hotdogs and hamburgers

are not recommended as

they are processed

meats.

Food stands with fried

dishes are not

recommended due to

possible oil

hydrogenation.

9. Eating habits & cooking methods

9.1 Eating habits - Frequency, Sequence & Timing of eating and

drinking

Title Main approach Notes/Side effects

Eating many small

meals vs less frequent

bigger meals. (No

consensus.)

Proteins and starches

are two of the

toughest food

macronutrients to

digest, especially

when combined.

It can cause bloating,

gas, indigestion,

heartburn and more.

Insignificant

differences (in terms

of weight loss between

the two approaches)

In terms of appetite,

the answer is probably

a matter of personal

preference.

It is not recommended to

eat later than 19:00.

It means that all food intake

occurs within 12 hours. It is

almost necessary to have a

snack 23 times a day.

My preference is for

eating 2.5 meals and 3

snacks per day.

If you follow the

guideline of not eating

for roughly 12 hours

you can eat 2.5 – 3 big

meals and 3 snacks or

nuts:

1. Full Breakfast

2. Full lunch. (Meat or

fish in small

portions 2-3 times a

week)

3. Very light dinner. (I

consider my dinner

to be half a meal.)

My snacks usually contain

unroasted nuts and

sometimes rye sourdough

bread with an avocado or

ground sesame paste.

(Tahini) With sliced

tomatoes, peppers, onion

and olives.

Does the sequence and combination of food groups matter?

Protein and Starch – A Bad Combination for Good Digestion

From Digestive Wellness Naturally by Jo Jordan

Carbohydrates vs.

Starches

Often time's starches

and carbohydrates are

considered the same

thing. However:

A starch is a

carbohydrate

that has low or

no water

content; i.e.

bread and

potatoes.

All starches are

carbohydrates

but not all

carbohydrates

are starches.

Foods like fruit

are considered a

carbohydrate

because of their

high sugar

From Digestive wellness

naturally by Jo Jordan

Proteins and starches are

two of the toughest food

groups to digest, especially

when combined.

It can cause bloating, gas,

indigestion,

heartburn and more.

Unsuitable Digestive

Environment

Proteins and starches

both need a specific

digestive environment in

order to be

digested well. Proteins

digest best when acid

levels in the stomach are

high. Starches digest best

when alkaline levels are

high.

When you ingest proteins

and starches together the

digestive environment is

unable to become acidic

or alkaline enough to

properly digest both food

groups.

When this occurs, neither

the proteins nor the

starches are absorbed

well. This means that you

content,

but they are not

a starch because

of their high

water content.

The higher the

water content in

food, the easier

it is to digest.

are not getting the

necessary nutrients from

either one.

Improper absorption can

lead to a number of

different digestive and

health problems.

Such as; indigestion,

bloating, gas, fatigue,

high cholesterol, weight

gain, and

more.

I believe that this approach (although not scientifically proven) is correct.

I even have additional arguments.

The combination of big quantities of starch and animal fat is not recommended:

Starches and protein rapidly spike the insulin hormone. When combined in large

quantities they overload the pancreas.

Starches are usually not very moist (rice is the most common moist

starch). This makes the emulsification process needed to break down the

animal protein much harder.

Chinese people, although eating lots of rice for centuries did not suffer

from diabetes until recently. It started when they began eating meat and

dairy products along with their usual diet that contained rice as the main

starch.

Although it is not recommended to mix starch and animal protein, it is

very hard to avoid any starch when eating animal proteins.

Starches are better cooked with lots of moist. Adding one teaspoon of

good quality oil/fat to ensure good emulsification.

Frequency, Sequence

& Timing of eating

and drinking.

It is recommended to eat

during daytime (not later

than 19:00)

The body needs rest from

eating (preferably as

much as possible)

Breakfast is very

important, though it is

not recommended to

start eating very early

in the morning. The

right time is usually

before starting to

work or beginning

other duties (Between

06:00 – 08:30).

The digestive process

requires many

metabolic resources.

Many organs and the

entire body are active

during the digestive

process.

The body regenerates

itself mainly during

sleep. Regeneration

starts when the body

rests from the daily

routine and enters into

maintenance mode. It

is very important that

during sleep the

digestive system not

work hard (due to

eating before going to

bed.)

It is not recommended

to eat late, especially

heavy metals.

(Because the digestion

of meat takes many

hours.)

If you look at the

recommendations, the

body is busy with

digestion and eating for

about 12 hours a day. It

should rest for about the

same time. During that

time the immune and

other systems perform

their maintenance and

regeneration work.

o It is best to have big

lunch with a 30-

minute. rest afterward

and a smaller, lighter

dinner.

o If you return from

work late and your

main meal is dinner, it

is not recommended to

eat later than 19:00.

o Eating in front of the

television is relaxing.

Take your time and

chew slowly.

o Eating in the middle of

the night on a regular

basis, especially heavy

meals might be

harmful to the long-

term.

If needed an apple,

banana, or a

toasted rye

sourdough bread

Late night eating

with a thin layer of

butter is better

than a full meal.

What about drinking

and eating at the

same time?

There are claims that

drinking during eating

dilutes the digestive

enzymes and juices in the

stomach.

If thirsty during eating,

drinking one cup of warm

water or tea without sugar

(with or without lemon) will

not have any harmful

effect.

Drinking pure water is

never harmful

There is no reason to

refrain from drinking,

although sometimes

drinking when thirsty is

not enough.

Dark urine might be a

sign of dehydration or

high toxicity. In that

case, more fluid

consumption is needed.

Drinking very cold water is not recommended, especially while eating. As all metabolic process is

carried on at body temperature. This means that more energy is required to repair that condition.

9.2 Commonly used cooking methods

Commonly used

cooking methods

are:

o Dry heat

cookery.

o Moist heat

cookery.

Dry heat Cookery

Water is not used to cook

the food. The food is left

dry and heat is applied. Such

methods include baking,

steaming, grilling, and

roasting.

Moist Heat Cookery:

Boiling, Stewing, And

Frying. (Including shallow

and deep), Barbequing,

Basting.

Frying has a bad

reputation for several

reasons:

Frying requires fats

or oils. Many people

think they will get

fat from eating

fried food.

Saturated fats (like

butter and coconut

oil) are considered

unhealthy.

Heating oil and fat

to high

temperatures might

hydrogenate them

which is toxic.

The big question is which cooking method is the healthier

How can we

determine which

cooking method is

healthier? What are

the variables to

consider?

Healthy cookery should:

1. Preserve as much of

the nutrients as

possible.

2. Kill pathogens that

might reside in the

food.

3. Enable easy of

chewing, and therefore

ease of digestion.

4. Allow toxins to drip

from fatty foods,

especially from meat

fat.

Each cooking method has

its strengths and

weaknesses.

There is no conclusive answer to that question, but I prefer quick cooking that requires

that all ingredients be cut into small pieces/slices.

Why shallow frying is not unhealthy (if cooked properly with the proper

oil/fat)

Shallow frying (especially if ingredients are cut to small pieces - like in

Chinese cuisine) enables very fast cooking, preventing heat damage to

nutrients.

Small slices are easier to digest.

The human body needs good fat in order to lose weight.

The body also needs saturated fat for metabolism. It is now well

understood that saturated fat (in proper quantities) is good for health due

to its excellent emulsification properties.

Saturated fats like Ghee (purified butter) and coconut oil have the highest

melting points of all oils, so they do not get destroyed at low

temperatures. This makes them ideal for shallow frying.

9.3 Chewing and gut health

Chewing (from

Wikipedia)

Chewing or

mastication is the

process by which food

is crushed and ground

by the teeth. It is the

first step in digestion.

It increases the

surface area of foods

so there is a more

efficient breakdown

by enzymes.

Saliva

Moistens the food

and helping create a

food bolus. The

lubricative function of

saliva allows the food

bolus to pass easily

from the mouth to

the esophagus.

About 30% of starch

digestion takes place

in the mouth.

Recommendations for

healthier chewing habits

Before eating cooked

meat, cut it into smaller

pieces before chewing.

Eat slowly. Try not to

speak too much during

eating.

Tooth and gum health is

very important for

chewing. Fixing the teeth

and cleaning plaque is

highly recommended for

the health of the gut.

Meat and fish are better

digested when served

warm.

Eating fast usually

means less chewing.

The consequence is

that large chunks of

food enter the

stomach and

intestines.

Breaking down the

bigger chunks is less

effective. Fatty foods,

especially meats

cannot emulsify

efficiently and

therefore enter the

small intestine not

fully digested. Half-

digested chunks of

food are a good food

source for intestinal

pathogens.

Gas and bloating might

be a sign of bad

chewing habits.

Leafy greens if not

chewed properly

(although very

healthy) might stick to

the intestinal walls,

creating inflammation.

10.Calories vs Qi energy

Title Main approach Notes/Side effects

10.1 Calories # (not equal) Qi energy

My point of view.

Calories can be

restored by eating.

Qi energy cannot be

restored directly by

eating only.

Qi enhancement

techniques are

described in the

medical philosophy

chapter.

Qi energy levels assist

in controlling body

weight. It means that

food consumption is

the not the only factor

that determining

bodyweight.

10. 2 Why people near death get very slim (without changing food consumption

habits)

I lost 24 kg within 24

weeks. I went from 92

kg to 68 kg.

During my hepatitis

treatment without

making any change in

my diet or my

physical activity. (I

was always very

tired.)

I could not get answers

for why this was

happening to me from

the internet.

I believe that losing

weight serves as a

survival mechanism. In

life-threatening

conditions, the body

loses weight in order to

maintain the life force.

Lower weight makes it

easier to maintain

higher Qi levels.

The second possible

reason is that stem cells

are stored in fat. Losing

weight triggers stem

There is an inverse relation

between Qi energy and

body weight.

Higher QI = healthy body =

usually translates into weight

loss.

Higher Qi means the body's

regenerative capacity works

much better. This is the key

to longevity.

cells to regenerate

damaged tissue although

it releases fat-soluble

toxins as well.

10.3 Losing weight

My weight fluctuated dramatically over the 12 years that I was very sick.

I made some big changes in my diet over the years:

During the HCV treatment (24 weeks) I lost 24 kg. (I went from 92 kg to

68.)

I believe that it was a survival mechanism to save energy when my body

was close to death. I ate carbohydrates in fruits and vegetables, but

almost no starch and sugar for 4.5 years, and yet I gained weight. It was

unbelievable!

I started losing weight again only after my liver resumed its functioning. I

lost weight while eating many kinds of fats and oils, exactly the opposite

of what one would expect.

Eventually, after many years I finally connected all the pieces.

Many people experience periods when they are overweight. The wish to be trim

is related to the desire to gain more sex appeal.

Endless numbers of articles, books, and websites offer a wide range of diets.

The hardest achievement upon losing weight is maintaining that target weight

over a long period of time (with only small fluctuations.)

Optimized health usually creates losing weight

(Being slim is not necessarily equal to being healthy)

Being healthy means you are at your optimal weight. This is your set point for

body type, structure, and age.

Keeping optimal weight demands discipline and sometimes changes in

lifestyle.

I describe below the main principles of losing weight over the long term without

any sacrifice of health and without side-effects.

I recommend reading more of the theoretical sections on this site in order to

understand the deep relationship between Qi energy and body weight. (An

inverse relation.)

The emulsion process in the human body has great significance for gut

health. I recommend that you read the more detailed explanation in the

Food & Beverage chapter.

Basic recommendations for healthy people who want to lose weight

without adopting a change in lifestyle:

1. Start your day with lemon juice (one lemon in a glass of warm water),

apple cider vinegar and two tablespoons of cold pressed virgin olive oil.

2. Eat a balanced diet with a large variety of vegetables, fruits, legumes,

beans, nuts, berries, mushrooms, sprouts (preferably organic). See the

summary table of foods & beverages.

3. Daily fresh squeezed juices (at least one cup) for restoring and improving

bile production.

4. Consuming iodine on a regular basis (for proper thyroid function) is

important to regulate the metabolic rate. (The easiest way is by

consuming Himalayan (pink) salt)

5. Coffee enemas once a week. (See the Treatments section)

6. If very difficult losing weight 3-6 liver flushes might be needed to improve

bile flow. (Following all the rules very strictly). The time interval between

flushes should be 2-3 weeks at least. (See the Treatments chapter.)

7. Starches are allowed but in limited quantities, (better with natural oils for

improved emulsification).

8. Dietary fiber is very important for losing weight. Fiber is found only in

plants. Fiber helps to emulsify all 3 major food macronutrients. It helps

clean the gut and balance the immune system.

9. It is not recommended to mix starches with animal proteins (meat and

dairy products) in the same meal.

o Starches should contain enough moisture. This helps emulsification.

Starches emulsify much better if small quantities of natural or fat are

added. Olive oil and Ghee are a very good choices. (Few examples below :)

i. 1 medium boiled sweet potato.

ii. 1 cup of Rice. (any kind)

iii. 1 cup of boiled quinoa. (For improved taste carrots can be

added)

iv. 2-3 slices a day of all grain, spelled or sourdough bread - best

served with avocado, tahini or a thin layer of butter.

10. Natural fats like olive oil, Ghee (purified butter), coconut oil, hemp

seed oil and flax seed oil are recommended for daily use. Fat and oil are

needed for losing weight. (Olive oil, Ghee and coconut oil are great

emulsifiers). When combined with dietary fiber they are able to

regenerate the intestinal wall.

11. Eggs are very good emulsifiers due to their high lecithin content. (More

than one egg per day is not recommended.)

12. Nuts are a great source of fat. Although they contain a lot of calories,

they are a great snack. The fat content helps the body emulsify other

food much better.

13. Dairy products made from cow’s milk are not recommended. Goat’s milk

and goat yogurt are allowed in limited quantities

14. Adopting correct eating habits:

a. Processed foods of any kind are not recommended.

b. Alcoholic beverages are not recommended. (1-2 small glasses of red

wine are allowed)

c. Eating out – see recommendations.

d. Do not eat at your desk while working, because one probably eats too

fast, without chewing well enough.

e. Eat slowly – chew the food over and over.

f. Do not eat a late dinner or a meal at night. Dinner should be no later

than 19:00.

g. Eat 2.5-3 main meals and 3 snacks per day. (See suggested menu.)

15. Get a good night’s sleep. Seven hours are needed even if one does not

feel tired.

16. Physical exercise is important for the digestive system. It creates natural

peristaltic action, moves the lymph, balances Qi energy and produces a

good mood.

Daily Menu for example:

Early morning (On an empty stomach)

Lemon water + apple cider vinegar + 2 tablespoons of olive oil.

Freshly squeezed juice before breakfast on an empty stomach – one cup

minimum.

Breakfast (for example)

5-color salad: cucumber, peppers, radishes, tomatoes, and green onion.

1/4 - 1/2 avocado.

2 tablespoons of raw Tehina. (Ground sesame seeds.)

One egg omelet with ghee + Onions + Garlic + Mushrooms/ Sprouts.

(When ingredients are cut into small pieces, frying takes 3-5 minutes.)

1-2 small slices of rye sourdough bread. (Or something similar.)

Breakfast is very important. Skipping breakfast is not recommended.

The breakfast described here is very big. It should hold you until lunch. If

breakfast is smaller, the first snack might come before lunch.

Lunch

Soup of any kind. (Adding bone marrow is recommended)

One portion of any of the starches described above (with a teaspoon of

oil/fat.)

Lentils, beans, sprouts, legumes – a big plateful.

o Broccoli, cauliflower, cabbage = cruciferous. Most recommended.

o Adding half-cooked onions or garlic supports the immune system.

A big variety of plant-based food is recommended. That way nutritional

values will be more diverse. More cooking and grocery shopping may be

required

1-3 times a week you may eat fish or meat. (In small portions.)

o 1 medium fish fillet. (Norwegian salmon, halibut, tuna or other deep-

sea fish.)

o Chicken or any other meat. (Preferably organic or grass-fed) but not

more than once/twice a week – a portion of 120-150 grams.

Snacks

A handful of nuts (any kind, raw – not roasted. Limited quantities - not

more than 30 grams.

Apple/Banana or any other fruit.

One medium slice of rye sourdough (or similar bread) with avocado, tahini

or a thin layer of butter.

Dinner (two choices in rotation)

Porridge with goat’s milk + water (half water and half goat’s milk), 4

tablespoons of Quaker oatmeal, one flat teaspoon of honey and 3 kinds of

natural fats. (Ghee + coconut oil + pure ground hazelnuts –1 big teaspoon

of each.)

Two sliced fruits (any combination) with 4-5 big tablespoons of goat

yogurt, cinnamon + a handful of walnuts + handful of berries.

You can eat animal products also at dinner, but dinner should be light and eaten

not after 19:00.

No reason to feel hungry. This is definitely not a low-calorie diet.

Low-calorie diets are hard to maintain over a long time. They might

create a ketogenic response (like fasting) because the body breaks down

fat for energy. Digesting proteins for energy produces ammonia and uric

acid. Eating starches (in limited quantities) is a must.

11. Negative Calorie Intake – Hypothesis (Is this possible?)

Title Main approach Notes/Side effects

It was quite clear

from the beginning

that current models

of computing calories

are too simplistic.

Leading specialists explain in

their own words that

current models are not

accurate.

Surprisingly, processed food

(having the same caloric

value as natural food) makes

us gain weight much faster.

I believe that with regard

to calories:

1+ 1 not always = 2.

I recommend reading the

negative calories intake –

hypothesis. (Detailed

explanation- Foods &

Beverages chapter.)

12. Conclusion and recommendations

1. Eat a large variety of natural unprocessed foods, mainly vegetables, and fruit. (Preferably

organic and non-GM.)

2. Although caloric intake is complex and does correspond to just adding up numbers,

remember that quantities and composition of macronutrients count.

3. Eat 2.5 -3 meals during the daytime and 2-3 small snacks. (If needed)

4. Eat during the daytime, let your digestive system and immune system rest during the

night.

5. Drinking water, tea, ground black coffee without sugar or milk, and freshly squeezed juices

are the best options. Soft drinks and alcoholic beverages are not recommended. Drinking a

glass of water during a meal will not do any harm.

6. Try to minimize free sugar intake. Starches are necessary but in limited quantities. Moist

starches are the best.

7. Try to eat proteins with only small quantities of starches. The best combination is with

vegetables & fruit that have dietary fiber.

8. Cut your animal protein intake by 50% or more.

9. Avoid dairy cow products. Goat’s milk and yogurt are much better.

10. Remember that the digestive system needs good oils and fats in order to emulsify food.

11. Dietary fiber carries this emulsion to the bowel, feeds the good bacteria and enables

regeneration of intestinal walls.

12. Getting a good night’s sleep and moderate physical activity is important.

Following these recommendations will make you healthier and will bring your body

weight to its optimum. (Usually, this means losing weight.)

This is basically a balanced and abundant diet with a large variety from which to choose.