Hi everyone! 😊 

Today, I have for you 9 principles of healthy nutrition, which I worked on the basis of my experiences. I hope that you will be helped if you are just beginning an adventure with a healthy diet

Serve the raw vegetables in a salad.

1. Your food needs to be as natural as possible (which means that the majority of products from supermarkets is not for you 😁) . It also needs to be rotative, or diversified. The best option is to eat a given product once in 3-4 days (for instance: rye bread with sandwich spread for breakfast on Monday, then porridge with dried fruits on Tuesday, scrambled eggs with vegetables on Wednesday, rice on Thursday, etc.). 

Choose: 

• groats – millet, buckwheat, quinoa, brown rice, amaranth, barley grits, and hominy grits;
• seeds, nuts – chia, flaxseed, sesame, almonds, sunflower seeds, pumpkin seeds, hazelnuts, walnuts, cashews, peanuts, and Brazil nuts;
• colorful vegetables – broccoli, cauliflower, beetroot, carrot, kohlrabi, celery, zucchini, pepper, tomato, cucumber, potato, etc.;
• legumes – chickpeas, lentils, mung beans, peas, red beans, and soy beans
• leaf vegetables – spinach, parsley, rocket, lettuce, cabbage, kale; 
• eat fruits till midday, choose: raspberries, strawberries, blueberries, cherries, watermelons, pineapples, apples, grapes, pears, plums, mango, kiwi, banana, avocado, etc. 
• herbs 

Boiled millet is the basis for many healthy meals. 

2. Cut down on or resign from dairy products and meat. I mean it. You’ll see – your body will be thankful. As for dairy, choose goat cheese, kefir (a kind of buttermilk), buttermilk, and clarified butter. As for meat, choose poultry and fish. Eat eggs only from eco-farms (free-range) – preferably, cooked until semi-tender. 

3. Totally resign from white sugar and confectionery. After some time you will notice that they’re not as tasty as you thought before. Whenever you have a craving, drink water or do something – go for a walk or eat a date or a fig. Choose dark chocolate and dried fruits: figs, dates, apricots, raisins, or cranberries, nuts and seeds, and home-baked cakes or muffins. Use recipes for meals containing millet, tofu and raw sweets, for instance cashew cheesecake – it’ll really cause weight loss! 

 

4. Limit the consumption of gluten. Avoid bread, pizza and pasta – whenever possible, choose vegetables, groats or a salad instead. You can make a sandwich using a lettuce leave instead of bread, top it with sandwich spread and vegetables. Choose natural wholemeal rye or spelt bread made of fermented rye or spelt. Remember to substitute wheat flour with gluten-free flours: cassava, buckwheat flour, millet flour, rice flour, maize flour, amaranth flour, lentil flour, or quinoa flour. 

5. Drink still water, for instance with lemon – right after getting up in the morning. Drink green and white tea, and fruit or herbal tea. 

6. Introduce superfoods to your diet: algae, chlorella, spirulina, chia seeds, milk thistle, avocado, dark chocolate, walnuts, broccoli, goji berries, beetroots, collard, amaranth, tofu cheese, etc. You can search for inspiration on the Internet or in health food stores. 

7. Introduce vegetable and fruit smoothies to your diet, especially the green ones which are source of chlorophyll. Drink them in the morning, fasting, or for lunch. Combine a variety of ingredients and tastes! You can find a lot of inspiration on my website and on the Internet.

 8. Eat healthy fats, namely unrefined cold-pressed oils, flaxseeds (linseed oil), walnuts (walnut oil), chia seeds, avocado, marine fish (not farmed fish!), eco-egg yolks, coconut oil, and clarified butter. 

9. Fall in love with vegetable milk and make it a substitute for cows’ milk. You can produce it at home! These might be, for instance, coconut milk, almond milk, soy milk, walnut milk, sesame milk, spelt milk, oat milk, rice milk, millet milk, etc.  

It is easy to prepare almond milk yourself. 

Bless you!

Moni 😍