The new food rules of the new century – Part 2
Continuing from the previously written first part, the following are the remaining 5 more rules. Besides rules related to food and nutrition, I would like to discuss about the benefits and the necessity of exercise in our daily life.
Rule 6: Stop eating before we are full
I would like to share the evidences from various cultures around the globe. The Japanese have a saying ‘hara hachi bu’, which persuades people to stop eating when they are 80% full. The Ayurvedic tradition in India advises eating until we are 75% full; the Chinese specify 70%; and Prophet Muhammad described a full belly as one that contained one third food, one third liquid, and one third air – in other words, nothing. Eat more plant foods instead of meat-based foods is the best practices.
Rule 7: Eat sweet foods as you’d find them in nature
In nature, sugars almost always come packaged with fiber, which slows their absorption and gives us a sense of satiety before we have ingested too many calories. That’s why we are always better off eating the fruit rather than drinking the juice. We need to avoid those highly processed fruit juices and cordial drinks as they give nothing except added ingredients and plasticizers.
Rule 8: Break the rules once in a while
Obsessing over food rules is bad for our happiness, and probably our health, too. Over the past few decades, dieting and worrying too much about nutrition has made us no healthier or slimmer; cultivating a relaxed attitude toward food is just as important.
There will be some special occasions when we will want to throw healthy eating rules out the window. What matters more is the habits that govern our eating on a typical day. “All things in moderation” should always be in our consideration. I will enjoy eating luxuriously at buffet dinner occasionally with friends by showing them my strong appetite on delicious foods but still can maintain my healthy body image now as it’s always about what we eat and what we do daily. I will ensure my daily energy intake balances my daily energy expenditure by walk more. How can we achieve that? I always take stairs rather than taking the lift whenever I am going up or down at my work place. I feel like we are so technologically pampered by using lift until we are so lazy to move our foot or get our backside stand upright. I seldom use lift in UPM, that’s why I always remain fit and thin now. I am 6 kg underweight from my normal weight now, as a result of my daily lifestyles. I will make sure that I will exercise for at least 4 days a week by jogging for at least 30 minutes every time. Our fat will only starts burning after exercising for about 20 min, that’s why we have to strife until after 20 minutes every time. If not, we will feel tired easily as it burned out the glycogen storage easily, making us feel tired easily initially whenever we exercise. Please take good note of that as it is from my own experiences.
Rule 9: Pay more, eat less
If we spend more for better food, we will probably eat less of it, and treat it with more care. And if that higher quality food tastes better, we will need less to feel satisfied. Choose quality over quantity. Or, as wise grandmothers used to say, “Better to pay the grocer than the doctor”.
Rule 10: Avoid food products that contain more than five ingredients
The specific number we adopt is arbitrary but the more ingredients in a packaged food, the more highly processed it probably is.
Hopefully everyone will be benefited from my sharing above. It is always about what we eat and what we do daily. Together we live healthily ever after.