Paolo Diacono – Paulus Diaconus - Re-Organize Your Diet

Re-Organize Your Diet

and improve your lifestyle

Cristian Ortile

Translated by Clarissa Cassels

“You are free to choose your lifestyle but not the final result”

Herbert MacGolfin Shelton

Reorganize your Diet

All rights reserved. 2016

cristian.ortile@gmail.com

No part of this publication may be reproduced or transmitted without the prior permission of the publisher.

It is forbidden to reproduce to others this publication by any means

(photocopying, electronic) either free or by payment.

This manual offers information and interesting points in general, regarding health and the correct way of eating. Therefore it should not be a substitute to doctor's advice, in consideration of the vast diversity of people interested and the variety of diseases, and it does not intend to prescribe a diet that can suit anybody.

The publisher and the author accept no responsibility in the case of inappropriate use of information.

Introduction

If we want to improve ourselves the first thing we need to confront is our diet.

Why is this?

First of all a correct diet has a positive impact on our level of physical energy, on our life expectancy, on our mood and our concentration but it is also able to improve the quality of sleep and it has a more efficient effect to prevent (and cure) health issues.

Whatever our objective might be, to start practising a sport, to be more into our job, to have the right determination to reach a certain goal or simply to feel good within ourselves, the first step is to improve what we put into our body, because what we eat ends up becoming part of ourselves and if we eat badly sooner or later we feel unwell.

To eat in a healthy way nowadays has become more complicated than one might think; we can easily go to the supermarket next door and fill up our trolley with all sorts of food dictated by TV adverts that decide what is healthy.

But are these foods really healthy??

We are literally submerged by TV adverts and programs, newspaper articles, blogs and specialized magazines in which we are told what to eat or what not to eat, what makes us lose weight or not, leaving us even more confused.

We end up growing up with the wrong habits and our views of what is right or wrong to eat are just part of teachings and prejudices that we have built up over the years.

Really it's all quite unclear.

Therefore out of curiosity I started to read some books about diet and what at first left me perplexed is the contradictions of the experts among themselves, leaving one confused and not knowing what to cook.

Even the most famous scientists had different views so how could I see clearly?

The more I was reading books with opposite views, to my great surprise I realized that their views were not so distant from each other, it was just just that some theories were based more on the positive effects of a type of nourishment while other theories were advising against.

At the beginning the gap between the two ways of thinking seemed wide but the more I analysed the more it was coming closer like water passed through a funnel.

So motivated by the need to clarify myself I did an in-depth research through books, food and diet courses. Finally, from these, I concluded in describing the two most up-to-date and correct diets with advice for daily use, properties of each food and nutrients which are fundamental for us-

This is why this practical booklet was started.

Summary

1) Which diet to choose?

Which diet to chose?

Nutritional Value

Our body, our car

Challenge n°1

2) Carbohydrates(what are they and what do they do?)

Complex carbohydrates

Gluten

Fruit and honey

Simple carbohydrates

Challenge n°2

3) Protein(what are they and what do they do?)

Protein structures

Vegetable protein

Animal protein

Today's farming

Meat

Milk

Eggs

Fish

Becoming a vegetarian

Challenge n°3

4) Fats(what are they and what do they do?)

Saturated fats

Unsaturated fats

Omega 3 and omega 6 fats

Hydrogenated fats

Challenge n°4

5) Vitamins Minerals and Fibre

Fruit and vegetables

Chart

When to eat them

The colours of fruit and vegetables

Spices

Food supplements

Anti nutrients

Challenge n°5

6) Food combinations

Carbohydrates and protein

Protein and protein

Carbohydrates and carbohydrates

Flour and yeast

Pulses and cereals

Eggs, meat and fish

Dairy

Vegetables

Fruit

Jam and cereals

Challenge n°6

7) Preservation of Food

Fresh produce

Frozen produce

Dry produce

Packaged and vacuum packed

Fermentation

Mistakes in preservation

Challenge n°7

8) Cooking foo d

Raw

Steamed

Stewed

Barbecue

Oven

Microwaved

Fried

Challenge n°8

9) The Food Pyramid

The Food pyramid

Challenge n°9

10) Food Guide

Every day

In small quantity

2-3 times a week

1-2 times a week

Occasionally

Rarely

11) Organic and organic produc e

Organic?

What to watch out for

12) Use and Instructions

Breakfast

Snacks

Lunch

Dinner

13) Basic rule s

14) Part 2, Vegetarian Recipes

What to have in the house?

Easy and simple recipes

Breakfast

Lunch

Salads and sauces

Dinner

Sweets and puddings

Bibliograph y

Chapter 1

What diet to choose?

Nutritional value

Our body, our car

Challenge n°1

“The majority of the food we eat is not the result of a choice but of influence”

Allen Carr

(It is easy to control weight if you know how to do it)

What diet to choose?

The Greek word 'diaitea', from which the word diet comes from, means lifestyle, therefore a dietary way of life that we human beings follow.

Nowadays, when we talk of diet we think of two to three months, maybe before the summer, in which period of time we follow a short regime with rules on what to eat or not to eat.

Very often the person that decides to lose weight decides on the basis of stories one hears or personal interpretations ending with no results or even worse causing a health risk. Moreover, the advent of the internet has contributed to the publication of many revolutionary diets mainly not scientifically based but only theoretical.

Nutritional value

When we buy a product we find on the packaging a list of the nutritional values of the food in question.

What are they and what is this for?

They are purely theoretical indications but a useful way to understand what we are eating and the positive or negative aspects of our diet. To start with we don't have a food composed just of carbohydrates or protein but we have a bit of both in every food. Therefore, the nourishment is considered carbohydrate if it is present in its majority and vice versa, if protein is in prevalence.

In the list below and in the food list under carbohydrates you always see written “of which sugars” and under fats “saturated fatty acids”.This is because sugars and saturated fats are part of carbohydrates and fats that we have to watch for and limit their consumption.

When we say “others” we are talking about vitamins and minerals, other very fundamental elements for our health, which are present in small quantities in nearly all food and of fibre, especially present in vegetables to aid the functioning of the bowl.

It is now easy to understand that every food that we consume has positive and negative aspects to it.