Monthly Archives: August 2009

7 Healthy Eating Habits

By Kaz Isogai

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  1. Eat sparingly in small amount
    Don’t ever eat large amount of food at one sitting. 70% to 80% full or less is ideal. One major reason why you overeat is that it takes a while for the brain to receive the signal from the stomach. Researchers say that It usually takes up to 20 minutes before our brain pick up the signal that the stomach is full. This brings to the next point.
  2. Eat very slowly
    Give yourself at least 30 minutes or so to eat. I can think of 2 ways to do this. First: Engage in nice enjoyable conversation with someone during the meal. Focus more on the pleasure of having fun rather than the pleasure of eating food itself. When you do this, you naturally take a much smaller bite and pause more often between the bite to talk. Before you know it, your brain receives the signal that your stomach is full. Second option is a little harder to do though it is much better for your digestion. All you have to do is take a small bite and chew it thoroughly until the food liquefies. It is especially helpful when you eat carbohydrate because enzyme in saliva immediately starts digesting starches.
  3. Eat more raw foods than cooked foods
    The reason you want to eat more raw foods is pretty obvious. It is because raw foods are rich in natural enzymes which are necessary for the digestion foods. When food is cooked, or more specifically when the temperature of the food reaches abound 130° F during cooking, all enzymes are effectively killed. Many of the food you buy at supermarket are cooked, refined and processed and they are completely devoid of active enzymes too. Consequently, your body must produce the enzymes it requires to digest large amount of dead foods, which in turn overwork and exhaust your digestive system.
  4. Avoid drinking extremely cold beverages with foods
    Do you like drinking ice cold water or soda with your meal? You might want to think again because this is one of the worst offenses you can do to your digestive system. When cold beverage enters the stomach full of foods, it freeze shut the tiny ducts which secrete gastric juices, resulting in halting of digestion and putrefaction of fermentation of food in the stomach. Drinking large amount of liquid, whether it is cold or hot, also dilute the gastric juices and impair the digestion.
  5. Combine foods properly
    One of the worst possible combinations of foods is to mix protein and starch together at single meal. When you eat starch and protein together, first the enzyme ptyalin pours into the food as it’s chewed in the mouth. This particular enzyme is alkaline. It neutralizes or prevents the secretion of pepsin and other acid that are necessary for the digestion of protein. As a result, undigested protein eventually putrefies and produces toxic wastes and gases causing many of digestive ailments. Next time, you eat ‘Meat and Potatoes’ or ‘Hamburger (meat and buns), think twice before you eat them. You should also avoid eating sweet such as cakes after meal. This is because sugar prevent the secretion of both gastric juices (necessary for protein digestion) and ptyalin (important enzyme for the digestion of starches)
  6. Reduce the consumption of sugars
    It is a well known scientific fact that sugar not only prohibits the proper digestion but also weakens your immune system, making you susceptible to all sorts of diseases. This is how it works. When first sugar enters our body, blood sugar level increases quickly and stimulates the secretion of insulin to reduce the blood sugar-level. This raised insulin level inhibits the release of growth hormone, which in turn depress the immune system. In addition, insulin also promote the storage of fat in your body.
  7. Cook and eat as bland as possible
    This is often very hard to do. We all love eating the foods that are very well seasoned and flavored. When you eat out at restaurant, it is almost impossible to find the foods that are plain and bland. It is simply because there is very little demand for bland foods. So you are forced choose from what they offer….which usually are overly seasoned to satisfy people’s taste buds. But at home, you have a choice to prepare a meal with very little seasoning or spices using only the freshest ingredients. At first you might not enjoy the bland meal. But as you follow the rules above, especially rule1 and 2 (eat slowly), you will find it easier and easier to get used to the bland taste and start to notice the delicate taste of the food itself, not the seasoning. Next time you eat salad, try to use as little dressing as possible….none if you can. Soon you will realize and be amazed how sweet and delicious fresh vegetables are. You might even be disgusted by the strong flavor of the dressing.