Nowadays, healthy eating and a healthy lifestyle are becoming more and more popular. People want their body to work stably, fully assimilate everything useful material and elements.

Nowadays, healthy eating and a healthy lifestyle are becoming more and more popular. People want their body to work stably, fully assimilate all useful substances and elements, so that the metabolic process occurs quickly and correctly - after all, this is a guarantee and a guarantee good health.

With proper nutrition you need to eat at a certain time. Due to this, food has the ability to distribute the required amount of calories throughout the day. Of course, you need to take into account the set of dishes and their number. Physically healthy person experts recommend doing eating three or four times a day. There are some diseases of the digestive system in which you need to eat 5-6 times a day.

A person's breakfast should be equal to a third of his total daily diet, and lunch and dinner should be a quarter of his daily diet.

But still, a large number of nutritionists agree with each other that four meals a day is the best choice. After all, it is thanks to such a nutritional system that our body has the opportunity to best absorb the nutrients and vitamins contained in food.

For proper nutrition and healthy image life needs distribute products according to reception hours. And this should be done by paying attention to their composition and energy potential. For example, foods containing a high percentage of protein, such as fish, legumes and meat, should be eaten in the morning or at lunch time. After all, they tend to increase the activity of the central nervous system. And in evening time worth eating dairy products with fruits and vegetables. Such products will not burden the digestive system. There is no need to drink coffee and tea at night, because they can activate nervous system, which will lead to sleep disturbance.

When you serve food, make sure that its temperature does not exceed fifty degrees and does not fall below ten. In order for your body to digest food well, you need to chew it very well. You should not talk at the table or watch TV, because all this can be very distracting from proper eating. This process of eating will not contribute to proper nutrition, but can only harm your body.

Try to eat on a schedule and not break it. Proper and systematic nutrition contributes to preventive work gastrointestinal tract. Naturally, you need to eat in moderation, without going beyond what is reasonable, since overeating can lead to the accumulation of fat in the body and cause a wide variety of diseases, as well as reduce the activity of the immune system.

If we eat right, we will have the opportunity to reduce the manifestation of chronic diseases that accompany us for many years, however, we should not forget about a healthy lifestyle in general - no one has yet canceled sports and the absence of bad habits. For example, if you exclude hot pepper from your diet you can reduce the number of times when you are bothered by heartburn or gastritis.

As for proper nutrition and the question of age category, it’s worth a little thought. After all, in at a young age you can afford something that, as an adult, should be excluded from your menu. After all, young people have a “more powerful” and healthier digestive system. But people who have already turned fifty should avoid highly salted foods, which can provoke hypertensive crisis. A person of this age and older must eat more products which contain calcium, which is necessary prevention osteoporosis.

In general, the most optimal diet should be considered to be one that contains meat, fish, dairy products, and is supplemented with vegetables and fruits. Food that contains a lot of carbohydrates can satisfy hunger well, but such food does not bring very much benefit. Flour products and sugar should be kept to a minimum. It is better to replace sweets with honey.

Let's move on to general basics proper nutrition:

1. Food should always be freshly prepared or at least fresh from today. Otherwise, its dietary qualities will tirelessly deteriorate. You will get the most benefits from fresh food.
2. You should eat a varied and balanced diet. If you are at work, it is best to take it with you homemade food, but you don’t need to snack on “harmless” cookies or, even worse, hamburgers and hot dogs. At work, it will be useful for you to eat, for example, dried fruits, green vitamin salad and dairy products.
3. Raw vegetables and fruits must be included in the diet of every person who wants to eat right and lead a healthy lifestyle. After all, raw vegetables and fruits contain the largest amount of vitamins and microelements. This food increases speed metabolic processes in organism. Especially overweight people and those who are prone to depression need to eat raw fruits and vegetables.
4. As for the seasonality of food, we must take into account what season it is. For example, in the spring-summer period it is necessary to increase the number plant food. And in winter period On the contrary, you should add to your diet those foods that are rich in proteins and fats.
5. Weight begins to increase when there is an energy imbalance. And this means that you need to keep an eye on energy value your diet and calculate it in advance. At first glance this may seem difficult to you, but in reality it is not.
6. Mandatory rule In proper nutrition, it can be considered that it is forbidden to combine incompatible dishes. This can lead to heartburn, bloating, constipation, and bitterness in the mouth, which is at least unpleasant.
7. You need to remember once and for all that you should eat slowly, chewing your food thoroughly. This will help reduce stress on your stomach and give you the most pleasure from your meal.

We hope that you will draw certain conclusions for yourself from our article on how to eat healthy, about a healthy lifestyle. Enjoy every meal you have. Delicious and healthy food to you.

Anyone who has been interested in proper nutrition knows: you should eat more fruits and vegetables, drink plenty of fluids and preferably without sugar - and as a result you can get the desired effect! But how to accustom yourself to something new, since it’s not so easy to adapt and adhere to the principles of proper healthy eating right away?

CONTENT:
- Psychological attitude;
- Proper nutrition is the basis of a healthy lifestyle;
- Video: Proper nutrition for a healthy lifestyle;
- The main principles of proper nutrition;
- Menu for the day: Proper nutrition for a healthy lifestyle.

First, it is important to understand for yourself that Proper nutrition is fundamental to a healthy lifestyle. Without the right psychological attitude, adhering to the principles of proper nutrition for a healthy lifestyle is almost impossible.

So, you need to prepare yourself psychologically.

Write down everything you eat in your planner every day. After a few weeks, you can analyze all the entries in your diary and analyze all your dietary mistakes. Try to draw the right conclusions and formulate an action plan for the future. Keeping a diary will give you a visual assessment of your progress in your nutrition program for a healthy lifestyle.

Be strict with yourself and don't give in to temptation.

There are many moments in life when you can deviate from the intended path, justifying yourself by the actions of others or the invincible force of circumstances. Avoid pastry shops, cafes and other places where you can succumb to temptation.
In turn, meet less with people who force you to break your promises to yourself. If your girlfriend invites you to a sushi bar several times a week, make do with one visit.

Even in difficult moments, do not give up.

Give yourself a mindset: Proper nutrition for a healthy lifestyle is your choice!
All changes take time. The habit of eating right will not arise in one day - it will take at least several months, and maybe more. It won't be easy at first, but then you will be proud of yourself when you see the first inspiring results.

Find additional motivation or support from a loved one.

Proper nutrition is a way of life

When you try to form a new habit, you're doing a lot of work. That is why it is so important that your loved ones help you in this difficult process.
First, tell about your goal on social networks - maybe like-minded people will be found among your virtual acquaintances. Second, ask family and friends for help by talking less about food in your presence, not offering you treats, and helping you during difficult times.
Notice even minor positive changes and rejoice in your victory from the bottom of your heart. Every time you will feel the strength and desire to continue.

Just think about it: you will look better, be slimmer and prettier, afford yourself elegant outfits.

Remember proper nutrition for a healthy lifestyle this is a successful way to get rid of extra pounds and get yourself in great shape, achieve beautiful figure. Eliminate white sugar from your diet simple carbohydrates and carbonated drinks, but consume large quantity vegetables (preferably raw, because they contain a lot dietary fiber), whole grain and lean meat.

Cross off the menu: fried foods, simple carbohydrates in the form of donuts, pastries, cakes, cookies. And one more thing: eat only natural food prepared at home.

Useful video on the topic: Proper nutrition for a healthy lifestyle

Proper nutrition for a healthy lifestyle: main principles

There are several basic principles of proper nutrition that are important to know.

Is it possible to lose weight without following a strict diet and without starving? What should you do to overweight didn't come back? These and other questions concern female representatives different ages. The answer to them can be a well-designed and balanced diet.
Below are some basic healthy eating rules which every person should, if possible, observe:

Diet

Regular food intake normalizes the functioning of the digestive system. Having become accustomed to four meals a day, a person does not feel sudden attacks hunger in the middle of the night. As a result, avoidance of unhealthy snacks that lead to weight gain.

Small portions

Portion size, as well as the regularity of meals, is of great importance in a healthy nutrition system. A convenient and effective solution would be to distribute a large volume of prepared food into individual containers. Thanks to this you can get rid of anxious thoughts about overeating.

Eating slowly and calmly

Thoroughly grind food into oral cavity is the key to its further assimilation and digestion. The stomach fills faster than the signal of oversaturation reaches the brain. Therefore, when swallowing unchewed food, a person most often overeats, which negatively affects both his well-being and his figure.

Natural healthy nutrition for a healthy lifestyle

Mandatory consumption of fruits, vegetables, cereals. These foods should form the basis of a healthy diet. Vegetables, fruits and grains contain all necessary complex vitamins, minerals and carbohydrates - substances without which the processes of human life and development are impossible.
Hunger and “pseudo-hunger”.

It is necessary to distinguish a real attack of hunger from a purely emotional urge to eat “something tasty.” If a person really wants to eat, then even thoughts about unattractive food (for example, a crust of bread) will lead to excessive salivation and rumbling in the stomach.

Proper nutrition for a healthy lifestyle excludes sugar and salt

The minimum amount of sugar and salt required by the body is already contained in foods, and additional addition of these foods to the diet only harms digestion and absorption of food. A overuse directly leads to health problems and obesity. The required daily amount of salt (or sodium) for a person is just one teaspoon. In sugar human body does not need it at all, so at first its consumption should be reduced to four to five teaspoons per day, and subsequently eliminated altogether.

Remember, if you are on the path to a healthy lifestyle, proper nutrition – the basis for this endeavor!

Proper nutrition for a healthy lifestyle: daily menu

Menu for the day
Breakfast	Nutritious and high-calorie food. Various porridges, oatmeal, muesli or other porridge. Cheese, fruits and dried fruits are healthy, green tea or freshly squeezed juice. To have in the morning a good appetite, charging helps a lot.
Lunch	Between breakfast and lunch, at 10 o'clock, you need to refresh your body. Fruits such as banana or apple will do. This product is convenient to carry and eat while staying anywhere.
Dinner	For lunch, it is important to eat foods that contain protein and protein. Meat and fish. You can eat vegetables and definitely soups as a side dish.
Afternoon snack	The gap between lunch and dinner can be filled with several fruits. Fermented milk products such as kefir or low-fat yogurt are also suitable. A healthy nutrition menu should be varied, so experiment and eat others healthy foods, such as nuts.
Dinner	Dinner an important part nutrition. The main thing is that dinner should not be difficult for the body. Under no circumstances should you eat meat at night. It is best to eat a vegetable salad dressed with olive oil. You need to have dinner 3 hours before bedtime, no later.
Before bedtime	Just before bed, you can drink a glass of kefir or fermented baked milk.

Be healthy!

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Healthy eating. Healthy eating rules

...it is nature that preserves beauty and spirituality in us.

When nature is destroyed, when natural beauty is replaced by artificial things, all those things will also be destroyed. good qualities that we, people, have.

Unfortunately, people like the artificial, the showy. Many people don't like natural things. But the natural has its own beauty, purity and divinity…

Rules for healthy eating. Healthy eating

Rules for healthy eating (healthy eating) include:

By choosing a healthy lifestyle and healthy eating, you will not have to deny yourself delicious food and even more so you won’t have to suffer. Your idea of ​​what you can and should eat will expand so much that you will be surprised how you didn’t notice so many delicious things before!

Healthy eating is the basis of life, but not the goal of life. Proper nutrition is important factor, affecting human health, longevity and performance.

Healthy eating rules (healthy eating) provide opportunities for happy life, but they don’t make her happy. For example, one should not hope to maintain good health without physical education and sports, but without a healthy diet this will be almost impossible.

By eating right and exercising, you will be alert, active and energetic. You will need much less time to sleep. With a properly balanced diet, food will give you energy, and not take it away for digestion.

The body gradually gets used to a healthy diet. When the body gets used to a healthy diet, then if you eat unhealthy food, you can be sure that the cells will immediately signal about it.

Food doesn't define you emotional condition or consciousness, and your state determines what food you will consume.

Meat, fish, coffee, tea

Healthy eating rules exclude meat, fish, coffee and tea from the diet. For those who defend the right to meat and fish, a special article is devoted to “meat eaters”. Please note that bird eggs are not meat. Fish caviar is a fish or not a fish - decide for yourself.

Genetically modified organisms (GMOs)

Healthy eating rules (healthy eating) cannot include foods with genetically modified organisms (GMOs) in the diet. You can argue a lot about GMOs from technical, medical and other points of view, but the facts remain facts:

A simple question for those who believe in God regarding GMO products: When God created this world, did he not cope with his task?

A simple question for the healthy eating rules (healthy eating) of yogis: how do you feel about GMO foods, when you offer GMO food to God, does He accept the creation of scientific minds?

We all know Charles Darwin's theory of evolution, the theory of the evolution of species. This is a change in physical body from lower to higher, or from simpler to more complex. Spiritual evolution runs parallel to physical evolution. The soul resides in all beings. It is true that she is divine and immortal, but she has her own urge to be more complete, more fulfilling and divine. Therefore, in the process of evolution it must move from the least perfect body to the most perfect body. Meanwhile, she absorbs the real value of all her earthly experiences. This is how the soul grows, enriching itself, making its divinity more holistic, more harmonious and perfect.[~]

Simple question: Are foods with genetically modified organisms (GMOs) evolution?

Some studies show that when a patient receives a heart transplant, their personality changes after the operation. The patient with the new heart begins to imitate the character traits and behavior of the heart donor. If this is so, then the rat gene transplant cannot but affect the properties of GMO products.

Healthy eating and human health

Everyone must decide for themselves what to eat.

Each spice has its own consciousness. But everyone must decide for themselves what to eat. Man himself knows best what is good for him. Each product and each spice has its own properties, but you cannot compare two spices or two products and say that this is better for everyone. [~]

Switching to a healthy diet

When switching to a healthy diet the main problem— what to eat? Many people simply don’t know what to eat. Take a look.

Two points of view on how to eat healthy:

Switching to a healthy diet

If you can, do it today.

• With a sudden transition to a healthy diet, resistance may come from the psyche (beliefs) and poor health. In this case, move on gradually.

Question: What is the best way to switch to vegetarianism for those who are used to eating meat and fish?

Sri Chinmoy: The most reliable, the most the right way- transition gradually. One of my students drank tea six times a day, and I asked him to drink tea five times, then after a month I told him to reduce the number to four. Eventually he stopped drinking it altogether. Serious things need to be done gradually. If this disciple had refused immediately, he might have been ill. If the body is not strong enough, any sudden change in habits can cause serious health problems..[~]

Variety in foods and healthy eating

Eat a variety of foods. Try to use seasonal fruits and vegetables grown in natural conditions to avoid excessive consumption of nitrates.

Canned foods can be eaten occasionally if your health allows.

Eat cereals and legumes, vegetables and fruits, seeds and nuts, dairy products, vegetable oils, spices, honey. See a large list of products for a healthy diet.

The right combination of products

Salads from fresh vegetables consume before hot food, as salad is light food and is digested faster than cooked food.

Drink milk separately. For better absorption, the right time to take milk is early morning or evening after 18. Milk drunk in the evening calms the mind, relieves stress and promotes strong and good sleep. Read more about how to properly consume milk.

It is important to combine foods correctly so that they are fully absorbed. The stable functioning of the gastrointestinal tract depends on the correct combination of products. Certain product categories require their own environment and different time for digestion. The wrong combination of foods leads to fermentation and bloating, which ideally should not happen. By combining foods correctly, you will ensure good health.

Fresh food

You can only eat fresh food. Rotting and bad-smelling foods should not be consumed.

Proper cooking

Timely consumption of appropriate foods during the time of day

Healthy eating rules

Digestibility different types food depends on the time of day.

This is one of the most important issues in a healthy diet. You need to know at what time of day which product is best to consume - then the food will be well absorbed.

We recommend checking in practice the statement that “every product has its time.” To do this, smell some healthy food product at different times of the day. You will find that for some time the smell is not felt, or it is felt weaker or stronger. Products should be consumed at the time when they have an odor.

Modern food manufacturers know this property, which is why they add flavor enhancers to food. Foods with artificial flavor enhancers are not healthy foods.

What to eat in the morning, afternoon and evening?

What to eat in the morning?

Start your morning with a glass (500 ml) of warm drinking water. Water awakens the body from sleep, starts the work of all organs and self-cleansing processes.

You can add a teaspoon of honey, a spoonful of aloe juice or saffron to the water. It is useful to drink water with a pinch of salt. In spring and summer, you can add lemon juice. In autumn and winter, lemon cools the body, and in spring and summer it refreshes well. Warm water with lemon removes toxins from the body and “turns on” the digestive system. Add lemon to taste. If you have high acidity, then this option is not for you. After 15-30 minutes, you can drink a green smoothie, which will charge your body with solar energy in the morning and fill it with the necessary elements.

Most people do not pay attention to what and how they eat in the morning. However, it is important. Morning food nourishes our psyche. And besides, we must “charge” ourselves with nutrients before plunging into active life.

During night sleep, when the body is resting, blood sugar drops and needs to be brought back to normal in order to restore energy balance. Therefore, people who eat breakfast are more physically energetic and mentally active. By refusing breakfast, a person deprives himself of a significant amount nutrients, and it is quite difficult to make up for their lack during the day.

And one more argument in favor of breakfast: if you neglect it, it is much more difficult to maintain a stable body weight, because the feeling of hunger will force you to snack, and this is usually something fatty and high-calorie.

Since digestion is weak in the morning, you should not eat very heavily for breakfast, this will only cause a decrease in vitality and illness.

It is recommended to eat in the morning light food, since our “digestive fire”, which is responsible for the processing and absorption of consumed food, is still weak at this time, and additional energy is already required. If the morning diet is incorrect, a person will not have the strength to be active and focused. In the morning, preference should be given to the sweet taste.

Morning is the right time to eat sweets

The main qualities of sweet taste are very nutritious, gives strength and satisfies hunger. Sweet taste generates love and contentment in a person. Therefore, when a person is nervous or worried, he craves sweets, especially for women.

Porridge with dried fruits is an ideal option for breakfast. In the morning, as well as in the evening, it is useful to eat buckwheat porridge. Since buckwheat is light and nutritious and is not a grain, it does not require much energy for digestion and keeps you feeling full for a sufficient time. Oatmeal is also good for breakfast. Oatmeal is gradually and easily absorbed by the body, relieving a person of hunger for a significant time. In addition to oatmeal, eat millet porridge for breakfast.

For those who want to lose weight, it is beneficial to drink flaxseed jelly or eat flaxseed porridge in the morning. Flaxseed porridge cleanses the body. The fiber in flax seeds mixes with water and swells in the stomach, creating a feeling of fullness. Grind 1-2 tablespoons of flax seeds in a coffee grinder, transfer to a glass and fill with water at a temperature of no more than 40°C so that the seeds do not lose their beneficial properties. Wait 5-10 minutes for the seeds to swell a little, add honey or dates. Or drink flaxseed jelly with honey. Another option: soak whole seeds in water for 30-60 minutes or overnight, then rinse and grind them along with the fruit in a blender. See the recipe.

It is recommended to drink water 10-15 minutes before meals. Under no circumstances should you drink water after meals, as it interferes with the proper digestion and absorption of food. You should drink water no earlier than 1.5-2 hours after eating. Read more about why you shouldn’t drink water after meals.

What to eat in the evening?

If you have lunch properly, you will want to eat again no earlier than 6 pm. Moreover, since the body is well-fed during the day, there will not be much appetite in the evening. In other words, to fill you up in the evening it will be enough to eat some vegetables, cheese or nuts.

Proper nutrition in the evening gives the human body and psyche the ability to restore its strength during night sleep. Thus, by carefully monitoring your evening diet, you can fully rest and receive a great charge of peace and tranquility.

In the evening, neutral taste should prevail in food. In the evening, it is best to have dinner with fresh or stewed (boiled) vegetables with not big amount creamy or vegetable oil, salt and spices. At this time, you can eat nuts, cheese, cottage cheese, fermented milk products, as well as buckwheat and quinoa, as they are not grains and are well digested, without creating discomfort or a feeling of heaviness.

What to eat before bed?

It is recommended to drink a cup 1-2 hours before bedtime warm milk. Milk can be sweetened with honey or taken as a bite with honey. It is good to add spices such as fennel, green cardamom, nutmeg and turmeric to hot milk.

If you are not particularly hungry, you can replace dinner with a cup of milk.

Taking cow's milk in the evening is intended to improve sleep and relieve mental stress. Hot milk with honey and spices improves mental functioning. Milk eliminates the problem of overeating before bed, as it completely satisfies the appetite. Cow's milk helps create peace in the mind and unlocks the potential of a person's mind.

In the morning you will undoubtedly feel the beneficial effects of evening milk. But be careful - you may like it so much that you forget about the rule variety in diet.

Axiom for adults

In adult body fresh cow's milk It is absorbed only when drunk at night. Anyone who drinks a lot of fresh milk during the day will carry kidney stones. This does not apply to fermented milk products.

Doshas and healthy eating

Pitta Dosha

Pitta is a fiery dosha, so it must be balanced with cool or warm foods, but not hot. The food should not be very oily and moderately nutritious. It is worth excluding dry, overcooked and too fatty foods. People of Pitta type benefit from vegetarianism more than people of other types of constitutions. People of this type are recommended to eat foods with a bitter, astringent, slightly sweet taste. Pitta's diet should consist of vegetables, fruits, grains and legumes.

Pitta people have very good digestion and an excellent appetite. They can eat almost anything, but of course, within reasonable limits. Regularity in eating is important for Pitta-type people; they should not skip a single meal. As soon as Pitta's feeling of hunger worsens, they should certainly satisfy it without delay. Otherwise, Pitta shows irritability and aggression. Contraindicated for Pitta type people long fasts. You can arrange fasting days on raw vegetables and fruits. Of all the doshas, ​​only Pitta tolerates a raw food diet well.

Breakfast should be sufficient, but not abundant. Lunch should be the main meal. You can have a glass at lunch cool water, eat salad, porridge with a moderate amount of butter, bread. Dinner should be light. Before going to bed, it is advisable to drink a glass of warm milk with honey and spices: turmeric, cardamom, fennel and nutmeg.

Kapha Dosha

Kapha is wet and cold. To balance it, it is necessary to consume foods with the opposite properties - dry and warm. The basis of the diet should be warming, light, low-calorie and soft food. Kapha increases sweet taste and, to a lesser extent, sour and salty tastes. Sharp, tart and bitter tastes reduce Kapha. Old, overcooked, fatty, watery, very cold and very hot foods, yeasted bread and alcohol should be avoided.

Kapha-type people love to eat tasty and hearty meals, but she, more than other Doshas, ​​should monitor her diet and, especially, its volume, since she has weak digestion. It is advisable for Kapha to eat by the hour and limit himself to two meals a day - at noon and in the evening.

The Kapha breakfast can be replaced with a glass of warm, but not hot, water with ginger, lemon juice and honey. For lunch, it is advisable to eat a large meal. Food should be hearty and nutritious with plenty of vegetables, richly flavored with spices. Dinner should be as light as possible and no later than 18 hours, because... After this time, food is difficult to digest. It is harmful for Kaphas to eat sweets in the evening, especially ice cream. It leads to copious discharge mucus, and in the morning the nasopharynx will be clogged.

Kapha-type people calmly tolerate fasting, unlike Vata and Pitta.

Six tastes in nutrition. DELICIOUS food

You may know the feeling when after eating you feel a feeling of heaviness in your stomach, but you still want to eat something sweet, salty, sour or spicy. This means that the food you ate had no taste. You filled your stomach with this food, but did not receive a feeling of satisfaction.

Our morning food should have a predominantly sweet taste, and our evening food should have a neutral taste. But at lunch, all six tastes should be present in the food, because... The main and most important meal of the day is at noon. When food has six tastes, it completely saturates both the body and the mind. Tasteless food does not satisfy the mind. You need to learn how to cook, combining all six tastes in food. For example, you can combine flavors for lunch by preparing porridge from cereals and legumes with vegetables, spices, and cheese. It’s good to eat homemade whole grain bread with porridge.

Drinking water consumption

If you don't have a drinking habit clean water, then you need to accustom yourself to this. Drinking clean drinking water is the basis of a healthy diet. If the body does not have enough water, then other efforts will not give the desired effect, because clean drinking water nourishes all the cells of our body.

Read more about drinking water in a special article on water.

Correct technique food

Food is nourishment not only for the body, but also for the mind. How you eat is very important.

Details in the special article “Proper Eating”

When I started reading the book, I felt a little uneasy. I didn’t expect that a simple person without any education could express such wise thoughts. I felt ashamed of myself and of all of us for the fact that we read so many “smart” books, strive for heights of self-improvement, to discover genius, creativity, to achieve unprecedented career heights, and often only end up in disappointment.

And a simple person, without any education, learned the true values ​​of life. He understood how to live in order to be healthy and happy. This book reminded me of a recent book that came to approximately the same ideas and conclusions, only on the other side of the Earth - that “life is simple, why are we complicating it?”

I can’t help but share with you these simple but brilliant tips. There are a lot of recommendations in the book about what to eat and what water to drink. But there is also a lot of advice about how to treat people. Health depends no less on this.

Don't demand too much from yourself. Enough for you to do in a day:

• one good deed for yourself (and family),
• one thing for your soul,
• and one (required) – for someone.

This advice echoes Dale Carnegie’s “How to Stop Worrying and Start Living.” On this topic, I recommend reading it. I get a lot letters of thanks, people write that thanks to this secret, insomnia stopped tormenting them, they stopped worrying.

Cure for Depression

“By the sweat of your brow earn your bread” - most people perceive this commandment from the Bible as punishment. And few people understood that this Commandment is not a punishment, but a hint that is beneficial to health. Previously, people worked physically (by the sweat of their brow), fulfilling this commandment literally and were happy. Now most of us are engaged in mental work and depression has become the scourge of our time. And the reason is this.

You probably know that in a state of extreme stress (for example, severe fear), the body produces adrenaline. It allows a person to escape from danger (quickly run away from a fire, jump a great distance from a snake, etc.). So, adrenaline enters the human blood as a result of stress and is removed from the body only through physical activity.

If adrenaline is not removed, it “poisons” the body and causes depression. Most of us are in modern world is under pressure from multitasking, which causes stress. And at the same time we do not work physically. As a result, we suffer from depression.

Andrey Voron advised:

• Follow the instructions - earn your bread by the sweat of your brow. Every day, do some physical effort - until you sweat. And if work is not related to this, run or do exercises until you sweat.
• Sit less, walk 2-3 hours a day.
• When your soul is heavy, walk even more - in nature, near water, pray, fast, work with your hands.
• After dinner, take a walk for half an hour.

Attitude to money

Fight your stinginess. Because you are not holding money in your hands, but your heart, holding back blood. By piling up, you clutter up the soul. Greed and stinginess harm both health (body) and soul. Remember: it takes much more effort to save money, protect it, hold it, than to get it.

Appearance

Never wear unkempt clothes, as this will show disrespect to yourself and irritate others. Do you know that Christ, being from a poor family, always walked among the poor in beautiful white clothes?

Love

If you have a good wife, rejoice. This is a gift from heaven. Don't have many women. For the body it is an abomination, and for the soul it is exhaustion. If you don’t have the woman you want, don’t worry. This is also a gift from heaven. Alone, you will get closer to the sky faster.

Proper nutrition for a healthy lifestyle

• Avoid salt, sugar and white bread.
• Be sure to eat honey. To strengthen your heart, eat 1 tablespoon of honey 3 times a day.
• Eat a few walnuts or other nuts every day, or replace them with a teaspoon of nut or olive oil(as the Greeks do).
• Eat vegetables every day - beets (this is the most best food), carrots (gnaw carrots), beans, pumpkin, tomatoes, peppers, spinach, lettuce. And fruits: berries, apples, grapes, plums, apricots.
• Dry fruits and drink compotes from them. In winter, this will save you from colds. Men over 50 benefit from a decoction of dried pears(for male power).
• Eat meat if you want, but very rarely. Never eat pork, it has killed many people prematurely. A piece of lard won't hurt. Judge on animals. The predator eats the prey and lies exhausted. And the chamois eats grass and flies like a bird. The horse eats oats and pulls the cart all day!
• Eat fish. It cleanses and rejuvenates, just like the water from which it came.
• Fish, dry Rye bread, vegetables and cereals are your best food!
• It won’t hurt a healthy person (when there is no fasting) to have a little wine or vodka, but no more than 1-2 fingers in a glass. It is better to use tincture of galangal, garlic, horseradish, and hawthorn. If you don't drink, you won't lose anything. And if you drink too much, you will lose everything!
• Bad food: sausages, canned food, fried potatoes, cookies and sweets.
• From Thursday evening to Saturday morning I don’t eat anything, I just drink water. Hunger cleanses the soul and body.
• Drink only clean water (find a spring). Don't drink sweet and salty mineral water. Drink at least 1 liter daily, or better yet, two.

Fast

Posts – best time for a person. Nothing strengthens and rejuvenates like fasting. Your bones become light, you fly like a bird. But not eating meat is not yet a feat. The main thing is “don’t eat people.” Fast for the love of God. May she have more love for delicious food and entertainment.

How to stay healthy?

• Learn to rejoice in all living things - bees, trees, birds. And then a lot of knowledge will be revealed to you. Every morning dawn seems to me like new life. During quiet times, sit alone, preferably near the water, and observe the natural world. You will find peace in your heart.
• Cultivate a sense of joy and admiration for life!
• Get into the habit of standing barefoot on the Earth for a few minutes.
• Look for a chance to be near water, it relieves fatigue and “washes” your thoughts. (Reading these lines, I remembered that all philosophers used to engage in contemplation by the water. This is where the great thoughts “You cannot enter the same river twice” and others like that came from).
• It is useful to douse yourself with water every morning. First hot (to awaken dormant blood), and then cold. Don't use soap and shampoos every day - just water. Don't neglect the bath. Rub your body with honey.

Dream

It is useful to take a nap for half an hour during the day, lying on your back. But not after eating. Go to bed before 22 o'clock. Get up early. Get outdoors in the fresh air more often. Keep the house cool.

Smoking

If you smoke, drink, use foul language, or are “sick” of gambling, don’t despair. Do it this way. Give up just one bad habit and you will see how quickly you will give up the rest too.

If you smoke, quit immediately and forever. This will be your first victory. The biggest and most joyful victories are over yourself.

How to find purpose?

• Listen to your heart and it will reveal to you what you are “called” for. Maybe - to serve one person, maybe - to the world, maybe - to a family, or maybe - to God. Everyone has their own gift and talent.
• Consult your Guardian Angel and remember him more often. And the answer to any of your questions will come in an unexpected way - in a thought, in a conversation, in a book, from a stranger.
• Don't go against the circumstances. So it's not your time. Better to wait it out.
• Keep your mouth shut and don't boast about your successes.

Love people

• Be equally kind and attentive to everyone. Everyone, even empty man, something can be learned.
• Go to church, visit family and friends. Help people. Travel on foot around the outskirts. Read wise books and write down your thoughts.
• Help strangers more often. 80 years ago an unfamiliar soldier handed me an apple and I still pray for him.
• Don't be offended by people and don't judge them. Everyone forgiven by you will add love to yourself.

Do not complain

• Don't complain about your needs, illnesses and failures. These are your best teachers. Thank God for this. I noticed that in the camps, where it was hungry and cold, people became healthy and strong in spirit.
• Be like water. It flows in the river, we meet a dam - it stands. In a round dish it is round, in a tetrahedral dish it is tetrahedral. That's why she's the strongest.
• Accept humbly everything that fate sends you, like a grateful patient taking medicine from a doctor.

I hope you find this wise advice from Elder Andrei Voron, who lived 104 years, useful. His recipes for healthy eating for every day, as well as his way of thinking and attitude towards people, nature, and the world. It is important to remember that proper nutrition for a healthy lifestyle is only one of the components of a proper, wise, healthy, long and happy life!

I wish everyone a long life in health, happiness and joy!

Many modern people for their physical and emotional development, they choose two main things: firstly, proper nutrition as a factor in a healthy lifestyle, and secondly, physical activity. In fact, these two concepts are inseparable, since only together they ensure a person’s success.

The foods consumed provide the body with the necessary building material and energy. In humans, and especially in women, constant cellular renewal occurs, these processes are reflected in energy consumption. Food is also a source of substances that are involved in the synthesis of enzymes, hormones, and other regulators.

Principles of nutrition

Metabolic processes depend entirely on the food taken. Its composition, properties, as well as quantity can determine the growth rate of a person, as well as his physical development. The basis of food consumed affects the individual’s ability to work, his life expectancy, the frequency of diseases and the condition of his nerves. With food we get a sufficient (although not always) amount of proteins with carbohydrates, as well as fats, which are important minerals, with a complex of vitamins and vital microelements.

All the main theories that describe how, constantly strive to solve the main problem: to extend the active life of a person. Within its framework, scientists have identified points that should be summarized here. A person requires:

1. Taking natural and fresh products, displacing semi-finished products from the diet.
2. Balanced diet. The menu should consist of a variety of product groups. It is not advisable to replace them or exclude them from the diet. Maintaining proportions is an immutable postulate.
3. Snacks from fruits, nuts, dried fruits. In this case, it is necessary to exclude crackers, chips, chocolates, and cookies as snacks.
4. Food restrictions. It is advisable to limit your intake of sugar, salt and white flour. You should completely avoid products such as ready-made store-bought sauces, sweet sodas and alcohol. There is a healthy alternative for all of them.
5. Pay maximum attention physical activity. The amount of food eaten should be balanced by physical activity.
6. Prepare food correctly. It is better to eat food steamed, baked or stewed. Fried, smoked, highly processed foods will cause much more harm than good.
7. Compliance with the basis of the diet is fruits and vegetables, fresh or dried.
8. Predominance plant products on the menu will provide you with good digestion, fill you with all the necessary elements and give you a lot of energy. While meat products take away energy rather than give; this is heavy food. Please note how large the selection of cereals, grains, vegetables and fruits is in stores these days.

Nutrition with plant components

Plant proteins are more useful than animal proteins, and their intake fully satisfies human needs. Hence the conclusion: it is better to abandon meat and dairy products in favor of plant-based ones. This will give you a greater chance of delivering “excellent quality” protein along with your meal.

Fats are a complex material in their structure. When they enter the human body through nutrition, especially women, they are under the influence gastric juice break down into simple materials: vitamins and microelements. In addition, they provoke the secretion of bile, which stimulates intestinal peristalsis.

Animal fats, which include milk and dairy products, are quite harmful to the proper functioning of the human body. They contain enzymes that are dangerous to our body. Some people even get sick from drinking milk because they do not digest lactose well. Therefore, they are considered more useful because they lower cholesterol in the blood and contain polyunsaturated acids, required for the restoration of the heart and blood vessels.

Carbohydrates are excellent fuel for the female body. They are different: fast substances are instantly absorbed, but complex components are first processed by the digestive canal, which secretes simple elements from them. The main difference between various carbohydrates is the speed with which glucose penetrates into the blood. It is the main element of carbohydrates. The rate of increase in blood glucose when consuming various carbohydrates determines their benefits and harms, this is especially important for patients with diabetes. Knowing the properties of the food you consume, you can easily control your weight, preventing the appearance of fat accumulation.

We advise you to monitor the correct ratio of proteins, carbohydrates, and fats entering the body - this is the basis. These proportions have been known for a long time and are on average 1:4:1. This proportion is true for both women and men.

Diet and calorie intake

Particular attention must be paid to the caloric content of dishes. The number of calories taken with food should completely cover the energy costs of women and men. It all depends on age, the nature of the work performed on a daily basis and familiar image life. Correctly calculate your own calorie intake for your daily diet using the calorie table.

Diet plays an important role in the properly organized lifestyle of women and men. You need to eat food in small portions. The menu is divided into 6 meals. Such a nutritional system will allow you not to overload the gastrointestinal tract, improve metabolism and easily satisfy the feeling of hunger.

Morning meal intake should be about 25% daily ration, 35% - lunch, afternoon snack - about 15%, and in the evening - the remaining 25%. The last time you eat should be no later than 3 hours before bedtime. For lunch, you can eat easily digestible foods, which include vegetables and fruits. In the evening you should not overindulge in food, causing flatulence, burdening the motor and secretory activity of the digestive organs. When creating a diet, you should also pay attention to issues such as the intervals between meals and the time spent on the process itself.

If food is quickly absorbed and poorly chewed, this can lead to excessive stress on the gastrointestinal tract, resulting in poor absorption (digestion). When eating too quickly, women and men experience hunger very slowly, which can lead to overeating. Therefore, the duration of lunch should be no less than half an hour. Regular violations of the eating regimen contribute to metabolic disorders, which leads to the appearance of diseases: gastritis, ulcers, acute pancreatitis, myocardial infarction.

It is worth understanding that proper nutrition in compliance with all recommendations will help slow down the aging process in women and men, reduce the risk of heart disease, vascular system, will prevent the development of diabetes and hypertension.

You can be sure that the transition to balanced diet will give quick results, and for this you just need to start. Will help with this physical activity. Only in combination with it will sleep be normalized, immunity will increase, more energy will appear: a person will begin to feel physically and emotionally healthier and more confident.