Do you follow diet fads as they come and go? Is it enough to follow diet charts if you want to embrace a healthy lifestyle? Do you want to know the science behind eating right at all times? The bad news is that an ever-increasing number of people are dying due to cardiovascular diseases like diabetes and hypertension worldwide. The good news is that you have the power to make the correct dietary choices by learning what to eat and...
Learn the basics - what are the essential micronutrients in our diet?
Are you aware of the nutritional content of the food you consume, thrice a day? Do you know the essential micronutrients we require daily for a healthy body and mind? Most of us consume food according to our established cultural norms or order online whenever the craving sets in! But eating without understanding how food works and when to eat can lead to serious health problems and even result in early death. Get a basic understanding of the micronutrients you...
Learn about blood sugar levels and how your body stores food to make better dietary choices.
Eating too much may or may not make you fat! To understand how the body operates in terms of intake of food and storage of fats, you need to understand how blood sugar works. For instance, what happens when you consume large amounts of simple carbohydrates? After you consume higher amounts of simple carbohydrates, the glucose levels in the body increase immediately. When the glucose levels are too high to be burnt as fuel, the pancreas secretes a substance called...
We are naturally predisposed to eat at specific hours of the day!
The invention of electricity is a fairly recent development if we consider the length of the evolutionary history of human beings. Before this priceless invention, most humans ate just before sunset and rarely at night. It automatically became the natural rhythm of the human body! This natural rhythm of the body is called the circadian or 24-hour cycle rhythm of our body. It can be thought of as our body’s biological clock, governing everything from fertility to sleep.For instance, you...
Eating a heavy breakfast and bringing mindfulness into it is going to change your life!
Time management is a big issue today. Many of us tend to skip breakfast and dive straight into work. However, evidence indicates that eating more calories during the morning is a better choice. Hence, you need to make major changes in lifestyle to accommodate a big meal at the start of the day.The harmful effects of eating the heaviest meal at night are well-known. A study compared the weight loss speed of overweight women. Unsurprisingly, women who consumed a heavy...
All it takes is a month
But it does take time to transform your habits. So, how much time is enough to transform your eating routine? The authors suggest that a month is enough to change your eating routine mindfully. Some people keep track of their calorie consumption by noting it down for a few weeks. Once you know the percentage of calorie consumption in each of the three meals, you can slowly shift the percentage to the maximum percentage in the morning and minimum during...
Do not make bad food choices, no matter the circumstances!
Most of us turn to food when times get tough! Comfort food is something we might go for in case we are stressed or exhausted. But, it is important to turn to good food during bad times and not go for an instant burger!The point is that the body craves an energy boost when we are physically exhausted or feeling low - or angry and hungry at the same time! We tend to make bad choices in these situations. The...
Always consider healthier dietary choices for a long life!
We love food and the joy it brings! And there’s nothing wrong with indulging in food at times. But take time to evaluate the long-term impact of unhealthy food choices, if you want to live a long and productive life.Research by British Charity Cancer Research UK explicitly shows that healthy lifestyle choices can prevent cancer in 4 out of 10 patients. Habits like intake of a balanced diet, quitting alcohol and smoking and maintaining weight are key factors mentioned in...
Chapter 10
Details coming soon.
Summary
The key message behind the book What to Eat When is simple - understand what to eat and when to eat it - both are equally important. Understand that, be consistent and you are set for a healthy and joyous life! A balanced diet is about taking the right amount of nutrients at the right time, preferably breakfast and lunch (up to 70-80% of your daily dietary intake)! The right type of whole food items, unsaturated fats and proteins will...
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About the Author
DR. MICHAEL CRUPAIN is the Medical Director of The Dr. Oz Show. He is board certified in preventive medicine, a fellow of the American College of Preventive Medicine, and part-time faculty at the Johns Hopkins Bloomberg School of Public Health. Prior to joining The Dr. Oz Show, he directed food safety testing at Consumer Reports. He is an Emmy award-winning producer, sat on an USDA advisory committee, has written multiple peer-reviewed articles, and cooks every day. He lives in New York City.
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