By gradually changing to a vegetarian diet, the previous intake of high protein, high fat and high sugar will automatically decrease. It’s that simple. There is no need to buy a dietary guide, I think most people still have to maintain the occasional dairy, egg and fish habit.
One of the reasons is that the healthiest, so-called “primitive” food cultures often supplement some animal foods. Another reason is because my kids were also raised lacto-ovo (dairy and egg products) and they never received a single dose of antibiotics.
Not at all, they haven’t even touched an antibiotic. Also, I’m a practical person and know that more people would be willing to stick to this diet for decades if they were approaching a vegetarian diet rather than following a strict vegetarian diet. If it’s going to help everyone be healthier, I’ll choose a compromise.
In addition to being healthy,High-fiber and low-fat food is still the cheapest in the supermarket, and it takes the least effort to prepare.Beans that can be enjoyed immediately after opening the can are a good example. They’re precooked, have a lot of fiber with very little fat, and best of all, there’s nothing like it. Legumes (including peas and lentils) also contain many cancer-fighting and health-giving plant compounds (also known as phytochemicals).
Another cheap and versatile food is rice.I will read about your right to eat brown rice and your right to be silent about eating rice. (The original text is I’d like to read you your rice. You have the rice to remain silent.) This is the author’s humorous style of writing after the classic statement “You have the right to remain silent.” The Miranda warning.
Plus, you can get a ton of nutrients from good quality brown rice that’s been around since ancient times. Of course, brown rice is extremely low in fat and is a great source of complex carbohydrates, which help maintain blood sugar balance. But there is something more important: the content of protein, fiber, B vitamins and trace elements in brown rice is surprisingly high. It’s nutritious and delicious, and you can get a pound of good food for about fifty-five cents.
Brown rice is actually a “complete” plant protein because it contains all ten essential amino acids. But it is not quite a “perfect” protein, because it contains only a small amount of histidine and tryptophan. But rice with just about anything can be turned into a complete, nutrient-dense meal.
If you’re not already a fan of rice, here are some tips for you:
1. Go to a better Chinese restaurant and order side dishes, because their rice should be cooked better than yours. The restaurant may serve plain rice, but it’s not good enough for a first-time rice taster, and it helps give you an idea of how tasty rice can be when cooked correctly.
2. Try making rice flour pancakes. Rice noodles can be purchased or ordered at any health food store. Rice noodle pancakes are great for little ones, especially very young ones. In fact, finely ground and thoroughly cooked rice cereal is best for a baby’s first solid food. However, young and old alike will fall in love with rice noodle pancakes.
3. If you are sensitive to wheat products, try rice products. This is the safest hypoallergenic food. (Wheat products often contain gluten, a protein found in the germ, called gluten, which is a common allergen.)
4. If you don’t have time to sit down and enjoy a proper meal, choose rice that is easy to digest. Of course, it takes time to cook (otherwise a Chinese takeaway box would be nice). Stay away from fried foods. Stay away from sugary drinks. If you can get a fat-free, fresh and delicious stir-fry risotto, never go to the junk food combo in a fast food restaurant.
In fact, as long as you eat more simply, you will be healthier. I have sometimes gone six weeks without going to the market to buy groceries. I live off vegetables grown in my garden, either freshly picked or stored in the freezer from last year’s harvest. Both cheese and yogurt can last for weeks. Nuts and seeds will last just as long if refrigerated. Rice, lentils, and dried beans of all kinds can be stored for many years.
All of the above ingredients are inexpensive, and none of them are complex foods. It’s been so long since I’ve been to a doctor that if I passed my doctor on the street, I probably wouldn’t recognize him. Yes, I see a doctor if I need to, and I do regular checkups to see how I’m doing. But the secret of the book “Rejecting Quack Doctors” is not to teach you not to see a doctor; what this book is to teach you is to make your body healthy without a doctor.
◆”Say No to Quack Doctors” Health Crash Course There are many steps that can improve your health immediately.
■Encourage people you know to quit smoking. The number of people who die from smoking in the United States in one year is more than the total number of American soldiers who died in World War II. Nine out of ten smokers say they want to quit. Among the people who successfully quit smoking, 90% of them quit smoking as soon as they said they quit-they quit smoking directly without resorting to seminars or smoking cessation skills and tools.
■Practice systematic decompression regularly. From meditation to yoga, music, prayer, you can reap many benefits (and lose a lot of stress) by taking some time to yourself and letting go of everything for a while. I’ve been meditating twice a day for decades and find it well worth the time.
People who relieve stress every day can greatly reduce the risk of heart disease, cancer, nervous system disorders, and mental diseases. They are also less likely to be hospitalized and see a doctor.
■ Reduce fat intake (it would be better if you can eat less meat). Even lean meats contain 10 percent or more saturated fat. Vegetarians have far lower chances of getting cancer and heart disease. Dean. Dean Ornish MD treats his patients with a diet and exercise stress-reduction regimen: his patients were successfully cured of heart disease within a year. There are currently more than 12 million vegetarians in the United States. Join us today and experience for yourself the extent of your health improvements as you learn by doing!
■Easily lose excess weight with vegetable juice fasting method. This method is easy and effective. Vegetables are low in calories and rich in many nutrients. If you don’t want to juice them, they can be eaten as a salad. Produce is unlikely to harm your body, and it is equally unlikely to make you gain weight. It’s not hard to learn, and it’s simple to do.
■ Improve constipation. The average American only takes in about ten grams of dietary fiber a day, but a vegetarian can take in more than fifty grams a day. Meat does not contain any fiber. Eating more fiber can reduce the risk of bowel cancer as well as colitis, diverticulitis, colon spasms, and hemorrhoids.
Giving diabetics more dietary fiber reduces insulin requirements. There’s no need to shell out for a can of fiber—just include plenty of salads and lettuce in your diet to ensure you’re getting a good source of fiber. That’s what gorillas do all the time, and you’ll never find a constipated gorilla.
■The less you spend on food, the healthier your diet is likely to be. Expensive food that has been processed and packaged has the lowest nutritional value. Just read the product label and you will be amazed at the state-of-the-art chemical processing of food. By avoiding the unhealthy foods that make up 95 percent of supermarket shelves, you can get rid of these additions, save money and eat healthier.
Shop for rice, beans, nuts, yogurt, fresh produce and checkout directly.
■ My family of four spends less than half of what most families spend on food. Remember, the quality of protein in dairy products is just as good as meat protein. Any grain plus any type of legume (peas, beans, lentils, etc.) will combine for a complete protein equivalent to what meat can provide.
It’s hard to believe that doing this can make you healthier and save you more money, right? But an even bigger surprise awaits: simple and real food that tastes better.
■People who don’t have the money or time to go to medical school tend to be too obedient to their physicians. Medical education is not the privilege of the few. Prepare a copy of the “Merck Manual” (Merck Manual), known as the “Concentrated Essence Encyclopedia” of the medical school. Most of the medical knowledge that doctors know can be found in the book.
To decipher difficult medical terminology, please prepare a better medical dictionary for reference, “Taber’s Cyclopedia Medical Dictionary” (Taber’s Cyclopedia Medical Dictionary) is a good choice.
It is wise to read more natural healing books for a second opinion. Alternative therapies are well established and do not require a prescription. There are also many resources to help you build energy at health food stores, libraries or bookstores.
These books will elevate your personal healthcare knowledge to a whole new level of confidence and competence. You don’t need to learn everything in detail, you can still go to the hospital, but now you can better judge whether the medical care you get is worthwhile. Remember that the doctor works for you, you don’t need to be ordered by him in turn.
Asking for a doctor’s opinion does not mean you have to listen to it. This is your body, and you can decide how you want to be treated. As long as you know your body well enough, you won’t make a bad decision. Knowledge is power, and healthcare knowledge is power to heal.
<本文摘自《Rejecting Quack Doctors: The Law of Chronic Disease Healing Without Medicine》, provided by Booz Think Tank>
Responsible Editor: Zeng Zhen