We continue with the advice from the German naturopath and Dr. Schüssler therapist Angelika Gräfin Wolffskeel von Reichenberg about nutrition and organising our daily life according to natural biorhythms in order to achieve the ultimate spiritual and physical health balance…

Nutrition today and years ago

The contemporary lifestyle has led to significant differences in the way we prepare our food today. In the past, people used to cook with fresh and local produce, whereas today cooking is predominantly connected to heating up deep-frozen food, with more frequent use of processed food products and even more often eating outside on the go.

Food which is being offered in the street is indeed filling, but in most cases it is too fatty, too sweet or too salty, while metabolic processes are being insufficiently supplied with vital elements and compounds necessary for the human body.

We are required to be exceptionally flexible in our daily life, which, however, leads to poor nutrition, occurring irregularly and at random times of the day. The majority of people have unregulated rhythm of life and no health framework. It is a fact that in the past couple of years daily meals have increased from 3 to 5. There are shorter and less regular pauses between them, we eat whenever we have the chance to. This leads to an unbalanced daily routine and gaining weight. Hence the question:

How often should we eat in a day?

By rule, “nutrition” means the proper support of life functions. This is why it is important for us to organise it according to our needs so that the organism could be provided with the right nutrients at the right times with regard to our inner circadian rhythm: minerals, vitamins, microelements and amino acids. Here is why eating three times a day is completely sufficient.

Research has shown that if an individual takes in a substantial amount of food in the evening, the levels of insulin and blood sugar will increase much more, compared to the same amount of food, consumed for breakfast. If insulin levels are high in the evening, the body cannot decompose fats during the night. Therefore, try to consume more calories in the morning and at lunch, while keeping them down for dinner!
What happens to the body when at least half of the daily intake of calories occurs between 7 p.m. and 1:30 at night? It leads to what is referred to as irregular insulin oscillation and it is considered to be a pre-diabetes condition.

In effect, heavy fatty food stimulates digestion and disrupts the appropriate distribution of melatonin, which is responsible for sound sleep. Consequently, it is better to have a lighter meal at dinner, and not to eat too late!

Breakfast is a must!

Count on a rich and varied breakfast – listen to your body clock. Even when skipping breakfast seems like an easy way to lose weight, this is not the solution. Your digestion is most active in the morning – the perfect time for the consumption of raw foods.

It is of the utmost importance not to consume raw fruit and raw vegetables in the evening.

Raw fruit and vegetables must be consumed during the day (i.e. before 3 p.m.) so that we could best absorb their nutrients. The fermentation process which is triggered when an individual consumes raw food later than this time creates reams of digestion problems and may lead to the so-called leaky gut syndrome.

Food intolerances

In the past years, intolerances to different types of substances in food have become much more common, the reasons for their appearance being the industrial production of food products, as well as the changing of eating habits in industrial cities. Complaints are most frequently connected to different toxic and nontoxic substances.

It has been proven that between 2 and 3 percent of the world population suffer from food allergies as intolerances to food additives have become much more widespread.

Fructose and lactose intolerances have been found amongst 70 percent of the population of the Mediterranean region and 20 percent of people, living in Germany and Austria. Intolerance to sorbitol, on the other hand, has been registered with 80 percent of all the people, living on the planet.

Quick tips to good nutrition

Proper and steady digestion will not only help you stay fit, but it is also good prevention against multiple diseases. The factors which cause the process of premature ageing could be controlled through good nutrition and optimum digestion. Therefore:

– Listen to your body – especially when it starts signalling “You are full!”.

– Chew your food very carefully and very slowly.

– In case you feel an insatiable appetite about certain foods, you could help yourself by ingesting some mineral salts. Hunger for sweet things, for instance, means magnesium phosphate deficiency. Hunger for salty food – lack of sodium chloride. In such situations you could take a tablet of Dr. Schüssler Salt No. 7: Magnesium phosphoricum D6 – when you are craving something sweet; Dr. Schüssler Salt No. 8: Natrium chloratum D6 – when you need something salty; and Dr. Schüssler Salt No. 5: Kalium phosphoricum D6 – in situations of sudden hunger at times of considerable or chronic stress.

– Do not ingest any liquids while eating. They dissolve digestive enzymes and juices and this leads to decreasing digestion energy.

– Drink a lot of food between your meals (this relieves the feeling of hunger).

– Have your dinner as early as possible (the perfect case would be no later than 6 p.m.).

– Make your dinner the lightest of your daily meals and make sure it does not contain any raw food.

– When you are forced to eat outside, consume as little as possible and chew your food even more slowly than usual.

– Make an effort to drink about 2-3 litres of water every day (at the right times).

– Watch closely the good quality of your water!

– Stop taking any liquids 15 minutes before eating.

– If possible, avoid sparkling water.

– Chronic infections give advantage to the spreading and deepening of allergic processes. In connection to this, you need sufficient intake of zinc because of its serious prophylactic properties. It regulates over 200 processes in the human body and serves to fight free radicals and complement the action of vitamins C and E.

– Zinc is necessary for the proper functioning of the thyroid, the ovary and the pancreas. Its deficiency results in hair loss, slow healing of wounds, immune system weakness, inner restlessness, depression, disruption in the female hormone balance, etc. We find this mineral in sesame seeds, whole grain foods and organic rice.

– Vitamins C and E are of vital importance for the immune system, as well. We find higher concentrations of vitamin E mostly in wheat germ oil, wheat sprouts, wheat bran and organic rice. It protects cells and purifies them form toxins. Just like the microelement selenium, this vitamin prays on free radicals.

Vitamin C is predominantly found in rosehips, potatoes, pickled cabbage, parsley and fruit and vegetables as a whole. Vitamin C has general prophylactic properties and strengthens the immune system.

– We need more sleep and even though, we feel exhausted in the morning. Sufficient sleep (from 10:30 p.m. to 6 a.m.) prevents us from gaining weight.

To be continued…

Read part 1 here

Read part 3 here

Text: Veliana Simeonova

Photos: Press

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