FOOD COMBINING

If you want to lose weight fast this is the way to go. It is not a diet, but a way of living.
The idea behind food combining is to know what food can be eaten with what for a more effective way of digesting. Some foods digest faster than others and also different foods require different digestive enzymes.


When food combining is done properly it will:
- Help your body burn fat more efficiently.
- Ensure maximum absorption of nutrients, enzymes and proteins.
- Prevent burping, bloating, gas and indigestion.
- Help correct or prevent most issues that are connected with obesity.

When you ignore food combining you will:
- Make complete digestion impossible.
- Upset digestive enzymes.
- Prevent nutrient uptake.
- Risk of having: bloating, heartburn, indigestion, malabsorption, constipation, cramps, irritable bowel syndrome, flatulence or worse.


There are 4 major groups of food:

GROUP 1
Proteins produce acid juices for their digestion. They digest very slowly. This group can be eaten with Group 3.
- Cheese
- Eggs
- Nuts
- Fish
- Meat
- Milk
- Poultry
- Shellfish
- Soybeans, tofu and all soy products
- Yogurt

GROUP 2
Carbohydrates produce alkaline juices for their digestion. They digest quickly. This group can be eaten with Group 3.
- Grains, including oats, pasta, rice, rye, maize, millet
- Grain products, cookies, bread, cakes, crackers and pastry
- Honey
- Maple syrup
- Potatoes and starchy veggies
- Sugar and sweets

GROUP 3
Non-starchy vegetables can be eaten with group 1 or 2.
- Salads and fresh herbs
- Seeds
- Butter, cream, spreading fats
- Olive oil (cold-pressed)
- Herbs, spices and seasonings

GROUP 4
Fruits digest extremely quickly, so must be eaten on its own, at least 30 min away from other food groups. The best way to eat fruit is on empty stomach. Never mix melons with other fruits, because they digest the fastest.
- All fruits!


Food combining:

BAD COMBINATIONS:
Grain with dairy or meat = GAS
Fruit with vegetables = GAS
Fruit with meats = GAS
Fruit with grain or dairy = GAS

GOOD COMBINATIONS:
Fruit by itself = no gas, proper digestion
Grain with vegetables = no gas
Pasta with vegetables = no gas
Beans with vegetables = no gas
Fish or meat with vegetables = no gas
Pulses/beans and grains = no gas

Skin Brushing

I have started Skin Brushing about two months ago and I have noticed results at the end of the first week. Skin brushing is a method of detoxification and it is very easy to do. You will need a natural bristle shower brush and a desire to help yourself be healthier inside and out. Ideally you would do dry brushing every day before shower (you can bath afterward but not during the process). The trick is to always brush your skin towards your heart. So start brushing at your feet in an upward direction on the ankles, calves and thighs. Move up the hips, then to the arms, and finally to the trunk. You can use a long handle brush for your back (or your partner can help you with that). After brushing your body you should feel refreshed and have a healthy glow.
Try taking alternating hot and cold showers after dry brushing; it is very refreshing and wakes you up in a second.

Benefits of Skin Brushing are:
- Improves circulation
- Enhancement of muscle tone
- Spreading out of fatty deposits (ex.: cellulite)
- Speeds up the rate at which toxins are expelled from the body, because it motivates blood cells and lymph tissue

Vitamin K
It is essential for the normal clotting of blood.
And it promotes healthy liver function.

You can find Vitamin K in:
- Dark green leafy vegetables
- Broccoli
- Brussels Sprouts
- Cabbage
- Cauliflower
- Asparagus
- Nettles
- Miso
- Alfalfa

Vitamin E

It is a powerful antioxidant that protects against heart disease, cancer and ageing.
It also improves circulation and helps repair tissue damage.


You can find Vitamin E in:
- Sunflower, hemp, flax and pumpkin seed oil
- Sunflower seeds
- Hazelnuts
- Almonds
- Olives
- Avocados
- Oatmeal

Vitamin D







It is necessary for absorption and utilization of Calcium and Phosphorus.
It is helpful in the prevention and treatment of osteoarthritis and osteoporosis.
It also protects against muscle weakness.

* Dietary vitamin D is not as easily absorbed as through sunlight, the most important source.
Take vitamin D supplement in the winter if you feel you don't get outside enough.

You can find vitamin D in:
- Cod liver oil
- Salmon
- Herring
- Sardines
- Trout
- Mackerel
- Tuna
- Halibut
- Eggs

Vitamin C

It acts as an antioxidant; protects the body.
It is necessary for tissue growth and repair, healthy gums and bones.
It is very useful when the body is under stress.
And it helps in absorption of iron.

You can find Vitamin C in:
- Blackcurrants
- Broccoli
- Brussels sprouts
- Red Pepper
- Strawberries
- Lemons
- Tomatoes
- Goji berries
- Raspberries
- Sweet potatoes
- Peas
- Kiwi fruit

The B Vitamins

It is essential for nervous system.
It is also helpful for digestion, healthy muscle, skin, eyes, hair, liver and brain function.
It is good for stress and mood.
And it is essential for the release of energy from carbohydrate foods.

You can find B vitamins in:
- Eggs
- Whole-grains
- Brussels sprouts
- Asparagus
- Oats
- Fish
- Chicken
- Nuts
- Shitake mushrooms
- Brown rice
- Quinoa
- Sunflower seeds
- Pulses (chickpeas, lentils, aduki beans)

Vitamin A

It is essential for vision, eye health and skin.
It enhances immunity.
It is very important for bone and teeth formation.
It also acts as an antioxidant to help protect against disease.

*Large amounts of vitamin A can be poisonous, particularly to the liver. During pregnancies it should be avoided (but you can continue eat green and orange vegetables and fruits)

You can find Vitamin A in:
- Green and orange vegetables and fruits
- Eggs

You can find Beta-carotenes, that convert into Vitamin A in the body, in:
- Apricots
- Asparagus
- Broccoli
- Carrots
- Kale
- Peaches
- Papaya
- Spinach
- Watercress
- Mango
- Goji Berries

FOLATE


It is essential for healthy cell division and replication.
It is also important in pregnancy and even before conception; helps to regulate embryonic cell formation, which is vital for healthy development.


You can find Folate in:
- Asparagus
- Barley
- Brewer's yeast
- Brown rice
- Split peas
- Lentils
- Broccoli
- Brussels sprouts
- Chickpeas
- Spinach

SODIUM

It is essential for water balance.
It is needed for nerves and muscles.
Most people consume too much Sodium through packaged and processed foods, but if you are elderly and take diuretics for high blood pressure you may be deficient.


You can find Sodium in:
- Fish
- Sea Vegetables
- Celery
- Cabbage

If you need to cut down your Sodium intake then avoid:
- Salt
- Stock cubes
- Salted fish
- Soy sauce
- Bacon
- Ham
- Smoked salmon
- Salami
- Crisps
- Tomato ketchup

PHOSPHORUS







It is important in the conversion of food into energy.
We need it for blood clotting
It is an essential part of all body cells
The deficiency is rare as it is found in most foods

You can find Phosphorus in:
- Sesame seeds
- Sunflower seeds
- Poultry
- Whole-grains
- Fish
- Oats

SELENIUM

It acts as an antioxidant; it protects the body from heart disease, cancer and ageing.
It works with vitamin E to help maintain a healthy heart and liver.
It is very important for growth, fertility and thyroid.
And it is good for healthy skin and hair.

You can find Selenium in:
- Brazil nuts
- Sardines
- Broccoli
- Garlic
- Asparagus
- Dulse

IRON

It carries oxygen from the lungs to all the cells in your body
It is also required for energy production and a healthy immune system



You can find Iron in:
- Noru seaweed
- Lentils
- Eggs
- Poultry
- Kidney beans
- Dried apricots
- Figs
- Prunes
- Nettles
- Parsley
- Fish
- Beetroot
- Quinoa

ZINC








It is essential for fertility and healthy reproductive system
It is great for your skin
It is also protects the liver
And protects from free radicals (that promote ageing and disease)


You can find Zinc in:
- Pumpkin seeds
- Sesame seeds
- Poppy seeds
- Nori Seaweed
- Eggs
- Fish
- Chicken
- Brown rice

POTASSIUM

It is essential for healthy nervous system and regular heart beat
It helps to promote healthy blood pressure
And it works with sodium to control the body's water balance


You can find Potassium in:
- Whole-grains
- Apricots
- Avocados
- Bananas
- Brown rice
- Dates
- Figs
- Nuts
- Pumpkin
- Nettles

MAGNESIUM






It helps calcium to maintain bones health
It is good for heart health
It helps to decrease PMS
Also it is a vital catalyst in energy release


You can find Magnesium in:
- Sesame seeds
- Raw cacao
- Grapes
- Avocados
- Bananas
- Brown rice
- Kale
- Alfalfa sprouts
- Millet
- Almonds
- Hazelnuts
- Watercress

CALCIUM

It is essential for keeping your bones and teeth strong and healthy
It is also helpful in preventing osteoporosis
And finally it is important for blood clotting and normal nerve function


*For best absorption of the calcium consume it with magnesium

You can find Calcium in:
- Wakame and Nori seaweed
- Broccoli
- Savoy cabbage
- Kale
- Goat's milk
- Oats
- Sesame seeds
- Figs
- Brussels sprouts
- Romaine lettuce
- Hazelnuts
- Alfalfa
- Pak choi

All about Fiber

All the food that is not digestible is given a Fiber term. Some of the animals can break all these food down, but not humans. We do not have enough enzymes to break it down. It was common to think that fiber is not necessary as it does not provide any nutrients or calories. And that led to eliminating all the fiber from the processed foods that are common in western countries. But eating foods with no or little fiber only leads to obesity, diabetes, constipation, heart disease and many other illnesses.

Fiber is necessary to improve:
-Elimination and transit time through the gut (normalizes bowel movement if you suffer from constipation or diarrhea)
-Blood-sugar control (slows down the breakdown of carbohydrates into glucose)
-Digestion
-Cholesterol and blood-lipid levels
-Intestinal function (fiber provides food for the beneficial bacteria in the gut)

Foods full of fiber are: fruits, vegetables, whole grain, nuts, seeds, pulses and legumes, sprouts and sea vegetables.

Everything about FATS

Our body needs essential fatty acids. There are two families of EFAs: omega 3 and omega 6.
The diet of an average person, however, consists of little amounts of EFAs and an excess of saturated and trans-fatty acids that are very unhealthy. All fats are divided into four main groups: Saturated fats, Mono-unsaturated fats, Poly-unsaturated fats and Trans-fats.

Saturated Fats.
These are solid fats: butter, lard and palm oil. They are good for cooking because they do not become damaged when heated. But, when they are used excessively (exception is a coconut oil) they could contribute to weight gain and increase of cholesterol levels.

Mono-unsaturated fats.
These are liquid fats at a room temperature, but could solidify when kept in a fridge. Avocados and olive oil are food sources of mono-unsaturated fats. They are not necessary to our bodies because they can be made in the body from other fats. However, these fats can lower some types of cholesterol and they are good diet additives. When cooking with these fats make sure not to overheat them (maximum heat 325 degrees).

Poly-unsaturated fats.
Poly-unsaturated fats tend to be liquid both in the room temperature and when kept in the fridge. These fats should not be heated! When they are heated they form into trans-fatty acids. These fats are EFAs because our body cannot produce omega 3 and omega 6 on its own. They are essential for brain function and structure, hormonal activity, proper metabolism, cell membrane, and skin, hair and nail health. People who have arthritis and inflammatory skin disorders (eczema and psoriasis) will especially benefit from these fats.

Trans-fats.
When poly-unsaturated fats have been damaged from the heat they turn into trans-fats. These fats are margarine and shortenings. They are not needed by our bodies at all, in fact they only cause damage to us by blocking the use of the essential acids. Needless to say you should stay away from these fats.


Sources of Essential Fatty Acids.

Omega 3 fats:
Fish (mackerel, salmon, trout, herrings, sardines, pilchards, halibut)
Nuts (walnuts)
Seeds (flax seed, pumpkin seed)
Oils (cold-pressed oils of above nuts and seeds)
Organic eggs
Organic meats
Organic dairy products

Omega 6 fats:
Seeds (sunflower seeds, pumpkin seeds, sesame seeds)
Nuts (almonds, hazelnuts, pecans, cashews, pine nuts, macadamia nuts)
Oils (cold-pressed oils of above nuts and seeds)

Types of Sweeteners.

A healthy diet should consist of everything, yes, even sweets.
However, don't jeopardize your health by eating the wrong sweets.
Here is a list of all the good, OK and No-Nos sweeteners. Read labels and as much as you can stick with the natural sweeteners.

Natural Sweeteners are the most harmless and healthiest sweeteners to use in your diet.
They are:
Barley Malt
Brown Rice Syrup
Date Sugar
Sucanat
Fruit Juice
Molasses
Raw Honey
Unrefined Maple Syrup

Refined Sweeteners are OK to use in the small dosage once in a while.
They are:
Brown Sugar
Corn Syrup
Dextrin
Dextrose
Fructose
Glucose
Honey
Maltodextrin
Maple Syrup
Sucrose (white sugar)
Turbinado

Artificial Sweeteners / Sugar Substitutes are not in any way good for you. Stay away from those!
They are:
Aspartame (Nutrasweet)
Mannital
Saccharin
Sorbitol
Xylitol