Emanuela Fischer - Veggie Stars

Challenging

Vegetables

Potatoes

Ripe fruit, ideally seasonal and home grown

Cold-pressed vegetable oils

Fresh herbs

Almonds

Animal-based proteins

– meat, fish and dairy products

Cereals and pulses

Acidic tropical fruits such as lemons, limes and pineapples

Nuts and seeds

Warm-pressed vegetable oils and animal fats

Alcohol, coffee, nicotine

Processed foods

Some foods have an acidic content, but there are also others which extract alkalis from the organism when they are metabolised. These alkali predatorsinclude sugar, confectionery, products made from white flour and fizzy drinks. Neutral foodstuffssuch as water, butter and millet, which are virtually acid-base balanced, form a fourth category.

There is an old saying that goes: “Eat breakfast like an emperor, lunch like a king and dinner like a pauper”. This recommendation really is in tune with the digestive inner clock. Our digestive apparatus completes its work in a masterful way in the morning, but performance drops as evening approaches. At the end of a stressful day, you are exhausted when you finally find the time to sit down at the dinner table. Your digestive system is just as tired. Large meals and stodgy fare will now prove too much of a strain. A complete and quick digestive process is no longer possible. Digestion will misfire, and fermentation and decomposition of the food you have eaten will take place instead. This procedure leads to the formation of acids and toxins which can cause inflammation. If we align our mealtimes to the natural daily flow of our digestive system, then we will enhance our sense of well-being. We will also be making a major contribution towards protecting our health.

Eating in a way which harmonises with your own digestive capacity

-Eat as early as possible in the evening. Opt for dishes which are easy to digest and make dinner the smallest meal of the day.

-Raw food which is likely to ferment such as salads and fruit should be eaten before 4pm. Combine these foods with a hot lunch.

-Restrict yourself to two and no more than three main meals a day. Between mealtimes, allow your body four to five hours to digest the food fully.

The rule of thumb which applies in everyday life is 70 percent vegetables and 30 percent made up of protein (= acid formers) and cereals (= alkali predators).

Tip

– animal protein should ideally only be consumed as a main meal every other day. Like dairy products, it should not be eaten on a daily basis. Try to have one vegetarian meal a day and one vegetarian day a week. Vegan is another option.

Our eating habits can both decrease and increase the quality of the meals we consume. WHAT to eat and WHEN to eat are key nutrition issues. The third crucial question is HOW to eat. The short answer is as follows.

Think about what you are eating. Pages 20 ff. provide a detailed explanation and practical advice on how to implement this principle whilst you are travelling or attending business meals or dinner parties.

Some food myths mean that we end up choosing foods or modes of preparation which place a strain on our digestive system rather than helping it. All the more reason to clear up a few misunderstandings and liberate ourselves from unhealthy half-truths.

1.Eat raw fruit and vegetables in moderation and in a targeted way

Raw food is difficult to digest and is highly likely to ferment after consumption. This constitutes a considerable challenge for weak digestive systems. The fermentation process which vegetables undergo can even contribute to an acid metabolism. It is therefore better to forget about the salad buffet and the juice bar in the evening. Only eat fresh fruit and salads in the morning and at lunchtime when your digestive system is at its most effective.

2.Chewing helps maintain control whilst eating

Smoothies do not need to be chewed and so do not produce any sense of feeling full. We rapidly consume large quantities of puréed drinks and liquids. Depending on the fruit content, considerable amounts of sugar may also be involved. There is no way we would tuck into an equivalent number of whole fruits and vegetables.

3.Snacks cannot replace mealtimes

Taking energy on board constantly via a stream of small meals is both unnecessary and detrimental. Eating between meals means that there is no time for full digestion, and in any case most conventional snacks are alkali predators made up of white flour, sugar and hydrogenated fats. We consume snacks incidentally without really thinking, and they are hard to digest. Mealtimes are a valuable ritual which deserve time and space.