Introduction:
It is necessary to realize one thing. Something has led us to the path of seeking both a cleansing cure and a way to proceed further, in order not to have to punch through the new cleansing course again. The survival of the cleansing process is not easy, and one would again like to have something favourite ... And this is the TRAP that triggers the yo-yo effect on overweight problems and send us back to the previous health problems for which we decided to do our cleansing. It is important to forget the old habits, because so far they have only brought us a burden for the body and dissatisfaction for the soul. That's why there's the phrase: WHAT TO EAT. Say to oneself: I won't go back to the old one, but I will BEGIN the new one!

If we want to remain healthy, we need to make it clear that the body needs certain nutrients to work properly. It may seem to us that they do not meet our ideas of delicious food. But it is only in our head and in attitude to those ingredients that are not as per our taste. Remember one: There are ALWAYS two ways at least to prepare the food: tasty and disgusting. 🙂 And it is up to us to follow the first one - just to enjoy it. To justify why I won't eat it, that is what every donkey knows, with excuses - even without excuses. But if we throw away the important thing right at the beginning of the recovery process, we are screwed ... throw away because we do not know and especially do not want to "spoil tastes" with food that we do not like. It is strange to tell about some food that we are not fond of it. To love – we can something alive: a man, a dog, a cat ... but food ?! Simply food is either delicious, tasty or disgusting - inedible. But it is not wise to reject healthy food because we do not like it. If something, in the sense of healthy nutrition, we want to achieve, it is necessary to postpone our prejudices and it is not worthy to keep growing the opinion that „I will not eat this“! It's about setting up your thinking. Change that attitude in your head. And figure out how to like something, what to choose from all these different flavours, to make it tempting and be able to identify with it.

The point is to keep it simple and clear. So let's divide it into three main meals a day. If we are hungry in between, possible "to have something to bite" like fruits, nuts, fruit juices…

We are deliberately mentioning „to have something to bite“ because it also depends on the size of the doses we are capable to take. What is much for one, is not enough for another one. But cross the heart, sometimes the amount is really too big, and that's why there comes gaining of the weight. Having something to bite shall reduce the volume of enlarged stomach, which is quite frequent reason of overweight and various complications coming with this.

Length of eating – chewing food thoroughly, time to fill the hunger reflex.

It is necessary to start your body properly at the beginning of the day. The most effective breakfast is cereal porridge with dried fruit, which can be consumed along with fresh fruit. Contained carbohydrates together with fruit sugar greatly start the pancreas and thus positively adjusts the glycemic curve throughout the day.

It is good to vary the mash in terms of the grain used. However, oats are always the core. Half the dose. The other half is either barley, buckwheat or rye. It is very useful to get flakes maker and always prepare fresh flakes. It is good to make flakes from the grain in the evening, add a handful of dried fruit: raisins, cranberries, figs, dates, plums, apricots, apples, sour

cherries... just what you can get or dry out from the garden. Pour all this over with an appropriate amount of boiled water, approximately 2 dcl.

The mash with dried fruit, which we poured with boiled water in the evening, is cooked in the morning before consumption with the addition of the pinch of Himalayan salt, or a bit of ume-vinegar (made from umeboshi plums, sea salt and shizu). Sprinkle finished porridge with 4-6 pieces of chopped nuts or gomasio. Nuts are always given only one type: either walnuts or pecans, para nuts, cashews or hazelnuts. Gomasio is roasted black sesame crushed in mortar.

Breaks between main daily meals should not be longer than 2-3 hours. By this time the main meal (breakfast, lunch, dinner) is already digested and the stomach is empty. If nothing is added into it, it reports "a threat" and adrenal glands start the production of adrenaline. It is a stress hormone that must be eliminated by the body afterwards.

This is an unnecessary burden for the body. Therefore it is important to eat something small at that time - especially fruit or vegetables. For example - a small apple, a peach, a piece of melon, tomato, kohlrabi, radish ... fantasy is not limited.

It is a relatively larger meal than breakfast. It is good to have more courses. Warm soup is standard first course in our latitudes. It is very useful because it prepares the stomach for the next meal. In terms of digestion, it supplies the body with the necessary liquid which regulates the density of the intestinal content. In addition, because it is mainly made of vegetables, it restock necessary minerals. Vegetables meant root and cabbage family, which is more digestible in the cooked state. These vegetables, if not cooked, can overburden the digestive tract with their consistency - they are more tough - which can cause digestive problems when eaten long in the raw state. Some people can experience tension in the stomach, increased flatulence and cramps in the abdomen. It is quite a discomfort that we can avoid by consuming this kind of vegetables cooked in the soup.

One very important thing at lunch or dinner is to decide in advance what will be our main meal. If it's a vegetarian character there is no problem in anything. If we opt for meat, we should follow one very important rule. With meat we shall eat vegetables only! That is the rule of so called separate diet. It's not complicated to remember and keep it. It's worth it. Our stomach must exclude different fiber of digestive enzymes for meat digestion. It digests vegetables and meat effectively. However, if we consume our favourite potatoes, rice, gnocchi, Italian pasta, or Slovak dumplings along with meat, we make ourselves an indigestible "jumble" and an incredible amount of trouble coming with it. I am writing about it here, because if we intend to have the meat meal, it is necessary to keep in mind that there will be no noodles, rice or other cereals in the soup, but only pure vegetables!

Many people have problem eating hot soup on warm summer days, which is only a matter of organizing certain thought processes in the head. So in case there is this problem, it is important to have a vegetable appetizer in the form of a salad or a simple vegetable cut. Otherwise, I just remembered my grandmother's saying from Moravia. She always used to say, "The soup is ground, and flesh is plug." 🙂

But let's get back to the main course. It is important to be nutritious. If it should be vegetarian, a certain amount of vegetable protein should always be included. These are all kinds of legumes and mushrooms. Side dish can be anything like: from roasted potatoes, natural rice, Job's tears, millet, spelled, barley - to hard wheat pasta, rice or buckwheat. Various sauces such as tomato, salad, spinach, etc. are also suitable. It is also possible to add a salad of fresh vegetables, which is incredibly in tune with all these goodies.

If we are "omnivores" and have a meat as a main course, then it is fine to have only a certain combination of vegetable side dish - best choked on a little water together with a few drops of quality oil.

The meat should be cooked by baking, steaming, or quick frying in a suitable frying pan with only a few drops of oil, or even without. The meat can be turkey, lamb, fish. It is better to avoid pork and beef.

The salad of fresh vegetables is also appropriate.

You may have noticed that sweet treats are not mentioned anywhere in this article. That's right. If you tune in to eating all that is recommend here, you will forget about your "chocolate - wafers orgies", which tend to „catch“ you more or less. It all stops because the body will be supplied with enough sugar from fruit and vegetables and will no longer ask for such "goodies." It really works! If you put aside these kiind of goodies, you will make it easier to your digestion and plus you gain more energy from live diet. You will not know unless you try..

Just a few comments about flavoring of meals.
It is very important to learn to work with delicate flavours. It does not mean eating unflavoured food, but eating it seasoned in a different way. As a matter of principle, do not salt chopped vegetables eaten raw neither cooked. So called English vegetables - which are different kinds of root vegetable - incredibly tasty itself. Sweet-salty, savory - yummy!

Soup and meat salt after beeing cooked. We spend much less salt. And be careful to salt only with sea salt or Himalayan salt. The second one tastes very different, it cannot be compared to sea salt and not even to ordinary stone - iodized. You shall try.

A very good for flavoring food is ume-vinegar, Asian vinegar from plums with Himalayan salt. Note that it is spiced properly, so sometimes no other salt is needed when using ume-vinegar.
For sweetening we shall use limited amount of natural cane sugar, honey and agave syrup.
If you stop eating the wafers goodies, you will eventually need less sweet flavor, and if you later taste a little confectionery, it will be too candied for you. Then the victory of proper eating will be yours!

Day 1:
Breakfast: Porridge from oat flakes and barley flakes. Added dried fruit - raisin Sultanas. Chopped walnuts. Fresh fruit apple and peach.

Lunch:
Root vegetable soup (carrot, celery, parsley) with young peas.
Buckwheat porridge with pink lentils; cucumber salad.

Dinner:
Grilled vegetables - different types: zucchini, eggplant, thick red pepper, onion, batat. Avocado dip.

Day 2:
Breakfast: Porridge from oat flakes and buckwheat flakes. Added dried fruit - figs. Gomasio topping = black sesame. Fresh fruit apple and cherries.

Lunch:
Cauliflower soup.

Large barbecue mushrooms steamed on the onion, cooked natural rice; lettuce with chopped cherry tomatoes.

Dinner:
Pasta with pesto.

Day 3:

Breakfast: Porridge from oat flakes and rye flakes. Added dried fruit - apricots. Pecan nut topping. Fresh fruit apple and grapes.

Lunch:
Leek soup with roasted sunflower seeds.
Baked rissole from boiled chickpeas , tomato cabbage, baked potatoes.

Dinner:
Bread with sheep cheese and fresh vegetables (pepper, onion, tomato).

Day 4:
Breakfast: Porridge from oat flakes and spelled flakes. Added dried fruit - dates. Gomasio topping = black sesame. Fresh fruit apple and orange.

Lunch:
Pea soup with egg mist.
Fillet of salmon roasted in a pan (without any fat), stewed vegetables (carrots, celery, parsley) sprinkled with chopped parsley leaves, ice lettuce with cucumber.

Dinner:
Steamed cauliflower, roasted potatoes, yoghurt dip with dill.

Day 5:
Breakfast: Prridge from oat flakes and barley flakes. Added dried fruits - cranberries. Chopped Brazil nuts. Fresh fruit apple and pear.

Lunch:
French onion soup.
Roasted eggplant with onion, red pepper and tempeh. Side dish - cooked Job's tears. Seasonal mixed salad.

Dinner:
Kale soup with dried mushrooms, potatoes and root vegetables. Side dish fresh bread.

Day 6:
Breakfast: Porridge from oat flakes and buckwheat flakes. Added dried fruit - golden sultanas. Gomasio topping = black sesame. Fresh fruit apple and kiwi.

Lunch:
Sour potato soup.
Millet porridge with root vegetables, sprinkled with cubes of Greek salad cheese. Lettuce.

Dinner:
Bread with "ham" foam - understand from red beans. Vegetable cut of radish and onion.

Day 7:
Breakfast: Porridge from oat flakes and rye flakes. Added dried fruit - plums. Chopped pecan nut. Fresh fruit apple and strawberry.

Lunch:
Spinach soup.
Chilli con carne with cooked natural rice. Cucumber salad.

Dinner:
Polish borsch, extra soft-bioled egg and potatoes cooked in their skins.

Life is the most amazing screenwriter and director. Article WHAT TO EAT was supposed to be a manual for a simple way of healthy eating for all generaly functioning people. I wrote it with the intention of routing all those who are interested in suitable, healthy nutrition and those who have gone through "their" cleansing cure. I had not expected any specific reaction, but it happened ...Got a message from someone who had been looking for a self-catering path due to both health problems with digestion and the never ending struggle with overweight. Despite her efforts, there was no desirable success either to ward off digestive discomfort or sustained loss of excess pounds. That is why „practician“ had opted for 28 day cleansing according to Anthony William's book - Medical Medium. Retroactively, she asked me, "What to eat?" As a result, the above text was made.

Practician Feedback:
I read the whole article, thank you. The only thing I would like to ask, and what is we were talking about, but I couldn't find it here, is some simple instructions getting to the level of above mentioned diet from the point where I am now? I have had a warm soup today after long time, and there was nothing "harmful" inside but vegetables and my guts were not very happy after so much time on raw food. That is why I think that even such a healthy diet can be a bit of a shock to the body when it is offered to it all at once. I was thinking about starting with soups, gradually adding nuts, legumes, mushrooms. Maybe some cooked vegetables. Rice later on etc. And finally, the meat. Honestly, the food I have now suits me quite well, in this heat and do not feel like having something warm and heavy, and of course meat not at all. The question is, what is the best way to add food step by step.
Thank you in advance for your answer,
Sincerely …

The answer:
Hi …!
I am looking through what you wrote to me and of course thanks for your feedback. It helps me to empathize with problems indeed. You know, when you're "behind the water" as it is said, you don't realize much of what you write …

Well, generally, the core of the problem does not have only one solution, there are more certainly. Do you remember anything about that amount of food that we should learn to eat at once?

So:
1) Reduce the amount of food at the beginning of the switching to "normal eating". My solution for that time was that I had motto of the day: EAT HALF. I really liked to eat and I was able to consume „in that ecstasy“ as much food as I manage with for two days at present. 🙂

2) Eat slowly. Chewing carefully each bite in your mouth. Yogis say that even the solid food you are going to swallow should be liquid one. They also recommend 300 bitings of one slice. I do not think, it is necessary that many, but it must be chewed properly! Only then you swallow. Many people do such a thing that before they swallow biting, they take another slice from the plate. And then they swallow it all together. This is a huge mistake - such way of eating food. Something digested from the mouth + something undigested from the plate. Pure delusion!!!

3) By consuming food for longer time, you give your body a natural chance to enjoy food more and have time to satisfy hunger. We need aprox. 20 minutes to feed the hunger. When you focus on chewing the food thoroughly, you will extend the time of each bite eating and the result is obvious. The amount of food you ate before, you do not take anymore. And you'll find out how much less you need to fill up. This is also related to the overload of digestion from the amount of the "normal diet". And the point is that you will consume less and digest easier. Inevitably, digestive problems will gradually disappear and weight loss will occur!!! And I think that these both are bothering you.

4) As for the composition of the diet, in these hot summer days you can still have a lot of that fresh vegetable. In fact, it is very good for this period because cools the body and balances the temperatures of summer. What I would recommend is that you really have a very good idea with those soups. High-quality soup is irreplaceable even in summer. And it does not have to be eaten boiling, it can wait on a plate to cool down a little. Every vegetable soup strokes your guts. It is only necessary to keep rule no. 2!

5) If you have feeling of irritated bowel or stingy stomach, avoid eating legumes and ceps, and nuts for now, and definitely meat. The meat incredibly burdens our digestive tract. And besides, the meat has a fat attached to it that we do not perceive. And this is also an overweight problem that people do not want to see. Obviously, when you stop feeling discomfort after eating and digesting become still, then step by step you can start adding the heavier digestible ingredients such as legumes and mushrooms, and nuts. Always have only one species to choose which ones do not harm you and which cause you trouble. Then you can easily avoid it and catch those "flies".

You see, it's not all that what I recommend is an enormous burden for the body. It's just a way to gradually return to the "standard" without rubbing ears. I know that you understand me and that you will do it accordingly.

Once again from a practician:
Thank you! This helped me.
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