Do you prefer breakfast, lunch or dinner

Dr. Wolfgang Kernbauer

by Dr. Wolfgang Kernbauer and Hanni Wagner

Eat and drink what is good for you and avoid what is harmful

This is mundane advice, but we put it at the beginning anyway because ultimately everyone is their own expert when it comes to wellbeing and health, and often enough we eat and drink something we know we know harms us, and something else that we know would be good for us is left behind.

Notice how you feel after you eat, what is good for you and what isn't, and try changes. If you try something new, do it for two weeks and you can tell the difference.

Regularity and meal breaks

A regular rhythm of eating and not eating is beneficial, i.e. eating at the same time by and large and taking breaks in between. The breaks between meals should be at least 3 hours long, and during this time you should really leave your digestion and metabolism alone, so don't put any little things in your mouth or drink any beverages containing calories. Water, unsweetened tea, and black coffee are allowed.

frequency

In general, it will be beneficial to eat 2 to 5 times a day, ideally including three, or at least two, warm meals.
Five times a day would be breakfast, lunch and dinner, and one snack in between in the morning and in the afternoon.
Intermittent fasting would be twice a day, for example breakfast and lunch, and then a break until the next breakfast, or lunch and dinner, and then a break until the next lunch.

quantity

The stomach works like a mixing machine, you shouldn't stuff it too full, otherwise it won't work well. "Hara hachi bu" say the Japanese, who are known for their longevity, "only eat enough until the stomach is 80 percent full". That won't always work, but you can remember the rule.

Eat in peace

See that you can arrange your life so that you have time to eat in peace. Leave the pressure of performance and time pressure of everyday work aside as much as possible and devote yourself to your meal time.

quality

Make sure you eat high quality foods:

• Prefer freshly prepared dishes.
• Prefer food from certified organic agriculture.
• Fruits and vegetables should be as fresh as possible, as far as possible from local production.
• Pay attention to the origin and animal husbandry of meat, fish, poultry and eggs.
• Frozen food can replace fresh goods to a certain extent, but should not become excessive.
• Avoid fast food and manufactured foods.
• Do not use a microwave.

breakfast

It is advisable to have a good breakfast, and it is particularly advisable to eat something warm at the same time.

Basically, all warm dishes can be used. The cooked rice or cereal porridge, which is also known under the name "Congee", is particularly suitable for everyday life and also for digestive problems.

For example, try the following recipe for a rice porridge:

• For three days per person, simmer about a quarter of a liter of white rice in 10 times the amount of water on a low heat for 1 hour (cover almost, but not completely, otherwise it will foam over).
• Cover and leave to swell overnight, then put in the refrigerator
• Warm up the amount for breakfast with a little hot water and some of the ingredients listed below for another 10 to 15 minutes, done.

Other types of grain such as millet, barley, buckwheat, polenta are also suitable for a warm cereal porridge, the preparation times are different, barley, for example, takes one and a half hours, by the way, it is highly recommended, removes heat and moisture from the body in the sense of Chinese medicine, and tastes very good too.

Note: All whole grain cereals should be soaked for 8 hours before cooking and the water discarded in order to get out the phytic acid, which otherwise binds minerals and trace elements so that they cannot be absorbed.

An alternative to whole grain are flakes, for example oat flakes, spelled flakes, rice flakes, which you can prepare in the morning in a short time. Turn on the kettle, warm the flakes in a saucepan for three minutes until they smell fragrant, pour over the boiling water, hold for a few minutes and stir, turn off the plate and put the lid on on it. When you come from the bathroom, it's ready.

Ingredients sweet (according to digestibility):

Fruit according to taste and season, finely chopped
Compote, fruit puree, preferably without sugar
Raisins, dried cranberries, physalis, mulberries, barberries
Dates (unsulphurized, chopped up), figs (soak overnight)
Altogether only a little of the dried berries and fruits, because otherwise it will be too sweet and beware of fructose intolerance.
Roasted nuts or nuts heated in the oven
Toasted sesame seeds
Cinnamon powder (little)
Vanilla powder
Cocoa powder
1 teaspoon high-quality vegetable oil such as linseed oil, rapeseed oil, walnut oil, grapeseed oil, poppy seed oil (contains essential, polyunsaturated fatty acids)
Possibly a teaspoon of butter instead of the oil
Yoghurt (if tolerated and especially in the warm season)

Ingredients spicy:

boiled or steamed vegetables
lactic pickled vegetables
spinach
Herbs, if possible fresh (basil, oregano, parsley, chives, cress ...)
Olives, capers
Pine nuts, sunflower seeds
Meat dishes
Smoked fish

Of course, a good breakfast can include other things like bread, honey, jam, eggs, coffee and so on in addition to a warm meal. With the warm part you lay a good foundation for the whole day, and if you have digestive problems, everything else is much better tolerated by it.

A tip: If you are not used to having breakfast or if you don't have time or can't bring anything down in the morning, then you could at least prepare something warm and take it with you in a warming vessel for later in the morning. And please also bear in mind that the reason why one has no appetite in the morning is often that one has eaten too late, too much and too heavily in the evening. If so, you should change that.

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dinner

The following applies to the ideal dinner: warm and easily digestible, not too late and not too much. The digestive power decreases in the evening, if you eat too heavily, too late and too much in the evening, the food builds up in the stomach and intestines and leads to disturbed sleep, malaise and loss of appetite in the morning and chronic in the long term Digestive disorders with various complications.

Soups and stews are particularly suitable for the evening, which can also be pre-cooked if you no longer want to cook big in the evening but still want a warm meal.

Base soup stock and vegetable soup

  • Add various vegetables such as potatoes, parsley, celery, turmeric, onion, carrots, green beans, peas and so on in a large saucepan with water and one or two bay leaves, a clove, a few juniper berries, mustard seeds and coriander.
  • Simmer for 60 minutes without salting or seasoning.
  • Throw away the cooked vegetables, keep the liquid (the stock) in the refrigerator.
  • In the evening add fresh vegetables, season with fresh herbs, pepper, salt and turmeric (digestive), cook the vegetables al dente, done.

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Cold meals, raw vegetables and fruits

Chinese culture and medicine understand a lot about food and digestion and their effects on our well-being and health, and what is taken very seriously is the importance of hot and cooked food. Cold meals as well as raw fruits and vegetables certainly have their place in a balanced and healthy diet, but you shouldn't overeat and watch whether you can tolerate it. If you feel unwell or feel tight in your stomach after eating, if you have flatulence, or if you have loose or frequent stools, something is wrong with your digestion. And a common cause is intolerance to too much cold and raw.

All cold foods must first be warmed up to body temperature by the stomach and intestines before they can be digested. If too much cold is eaten, this means a high expenditure of energy and a loss of heat energy for digestion.

In addition to their physical temperature, food also has a metabolic dynamic temperature, which means that they influence the metabolism either more in the direction of body warming or cooling. An excess of cooling foods such as yogurt, bananas, tropical fruits, oranges, orange juice and lettuce is therefore also unfavorable for poor digestion.

Fresh fruit and vegetables five times a day are being promoted by nutritional medicine as health and cancer preventive measures. It should be noted that fresh does not necessarily have to mean raw, but means that the fruit and vegetables have recently been harvested and have not yet been processed and preserved in any way, which, as mentioned above, speaks for products from the region.

How many vitamins, minerals and other nutrients are absorbed from the food depends not only on the amount consumed, but also on the functional efficiency of digestion, and by gentle heating, steaming and blanching, digestibility can be significantly improved without affecting the content drastically decreases in nutrients.

Organically grown fruits and vegetables have a higher nutritional value, fresh and chopped herbs contain many important nutrients and are very well tolerated. In winter, you can use sprouts and seedlings.

Tip 1: From the point of view of Chinese dietetics, one tries to consider four circumstances: the innate constitution (people with a lot of heat of life also have more digestive fire available and can absorb cold and raw food better, colder natures only little), the age (with small children the digestive power is not yet fully developed, in old age it decreases again) the current state of health (in good health you can tolerate more, with severely disturbed digestion it can make sense to do without raw food for a while) and the season ( more cold things can be eaten in summer than in winter).

Tip 2: Chew raw materials particularly well, this will make it easier for digestion.
Start the meal with something warm, this warms and strengthens the digestive system and helps digest the cold and raw food.
Drink something warm when you eat cold and raw, for example warming herbal teas or Genmai tea, which is green tea with roasted rice.

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Meat, fish and eggs

From the Chinese point of view, meat is a tonic and a valuable food. Like everything else, it is to be enjoyed in moderation, meat contains a lot of protein and fat and an excess causes the metabolic functions to stagnate and leads to the accumulation of stressful metabolic products, in the Chinese sense the formation of moisture.
In the case of rheumatic complaints, the intake of animal protein often plays a certain role and should be severely restricted.

Meat from organic farming is preferable because it can be assumed that it is not contaminated with antibiotics and hormones.
A rule of thumb is that the portion of meat per meal should not be larger than the size of a palm.
When meat is cut into small pieces, it is easier to digest.

Eating a balanced and healthy vegetarian or vegan diet over the long term is a demanding task, in any case it requires more than leaving out meat.
The combination of certain protein-containing foods such as potatoes with curd cheese (herb curd), legumes with potatoes and sour cream, cereals with legumes, etc. leads to a so-called protein enhancement, i.e. the total range of amino acids contained is so balanced that it can be used to replace meat .
Other vegetable protein-containing foods are soy products, nuts and seeds.

Fish contains high quality proteins and important unsaturated fatty acids and should be eaten once or twice a week.
Eggs are also a valuable tonic and contain many nutrients. The consumption of eggs has no effect on the cholesterol level. You can easily eat one egg a day.

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milk and milkproducts

From the point of view of TCM, warm, fresh, unpasteurized and unhomogenized organic milk is a high-quality essence tonic and therefore a valuable food. And that is how it should be understood, as food and not as drink. Milk has a cooling and moisturizing effect, and if consumed in excess can strain the digestion and metabolism and promote the formation of moisture and mucus in the body. So you shouldn't drink too much of it. For fermented milk products such as yoghurt, buttermilk, kefir and also for cheese, especially for softer cheese, the same applies in principle, so these foods should also be enjoyed in moderation and with consideration for your personal digestive and health situation. Avoid milk and dairy products (as well as sugar and sweets) for a while if you have symptoms related to moisture and mucus.

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fat

Fat is an important and valuable part of food, but too much is generally eaten. According to current knowledge, the daily requirement is 1g per kg of body weight. This amount has been reached very quickly, so it makes sense to develop a certain awareness of how much fat is contained in the usual food servings.
Above all, attention should be paid to the hidden fats in meat, sausage, dairy products, sweets, nuts and oil seeds.

The quality is just as important as the quantity: Use butter and natural, cold-pressed oils such as olive oil, linseed oil, poppy seed oil, sesame oil, walnut oil, pumpkin seed oil, etc., because they contain essential fatty acids and are essential for the supply of fat-soluble vitamins (A. , E, D, K) are necessary.

Danger: Butter and cold-pressed oils must not be heated excessively, otherwise they will be harmful. Use clarified butter or coconut fat for frying. Avoid products that contain hydrogenated fats such as certain frying oils, deep-frying oils, and margarines.

A tip: just sauté the vegetables in a little water and season them shortly before they are ready and add some fresh fat.

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Nuts and seeds

Nuts and seeds also contain essential, unsaturated fatty acids, vitamins, minerals and proteins. They are more digestible and develop their aroma if you roast them dry or put them in the oven for half an hour at 180 degrees.

Molds like to nestle on old nuts, so pay attention to whether they still look nice. If nuts become dusty when the package is opened or if they taste old, they should not be eaten.

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Sugar and sweets

With sugar and sweets, too, you should observe the effect on digestion and act accordingly.

Isolated sugars such as table sugar, cane sugar, glucose should be greatly reduced. They are "naked energy carriers" and put a strain on the pancreas. You should also consider the hidden sugar in sweet drinks, ketchup, sauces, etc. Alternatives to sweetening are honey, maple syrup, dried fruits in moderation.

Sweet desserts immediately after a substantial meal are unfavorable because the digestion, which is already stressed, is overwhelmed. With a little distance they are tolerated better again.

In the case of illnesses associated with the formation of mucus, sweets (as well as dairy products) should be avoided for a while, this is especially true for children.

The taste threshold for sweet is constantly increased by increased consumption and a type of addictive behavior can arise. A sugar-free day a week can loosen the behavior pattern and return the taste sensation to a normal level.

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loaf

If you suffer from digestive complaints such as gas, loose stools and post-meal fatigue, then you should also make sure that you can tolerate bread well. Bread, sugar and too much raw food are the most common disruptive factors in this context.

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Salt and spices

In general there is too much salt. It should also be borne in mind that many foods contain a lot of hidden salt, not to mention fast food products that swear the consumer's sense of taste to sweet, salty and fat.

General strategy: reduce salt and instead use a lot of fresh herbs and spices, this brings variety to the food and promotes digestibility.

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Drink

You should drink enough, but not too much. The opinion “the more the better” is not shared by Chinese medicine. If you give in much more fluid than is necessary, this puts unnecessary strain on the kidneys and leads to a loss of energy through the excessive urination. A good criterion is the amount and color of the urine, which should neither be too concentrated nor completely water-white.
It is beneficial to drink little while eating because the diluting effect affects digestion. Drink better after eating.

Good water, herbal teas, green tea, and grain coffee are good drinks to meet most of the fluid needs. In addition, black tea, beer, and wine in moderation and many other beverages can be beneficial to health.
In the case of herbal teas, the pharmacological effect must also be taken into account, so the herbs should either be tailored to personal needs or at least changed regularly so that the same tea is not drunk for too long.
Green tea has a slightly cooling effect, black tea is slightly warming.

The considerable sugar content of sweet beverages such as concentrated juices, lemonades, cola, Fanta, Sprite etc. should be noted; these beverages should be severely restricted. Especially when they are also enjoyed ice-cold, as is usual with children, they are a great burden on digestion and metabolism. Fruit and vegetable juices should also not be drunk in excess.

Alcohol in small amounts seems to be beneficial for health, especially on the heart and the circulatory system, it has a good effect. 3 to 6 alcoholic drinks per week are recommended, with one drink corresponding to one eighth of wine, a small beer or 0.2 cl of a spirit. No more than two drinks per day.

Tip: Avoid ice-cold drinks entirely and, on the contrary, get used to drinking hot things frequently. Warm, boiled water is also an excellent way to meet fluid needs while strengthening digestion and metabolism.

Nutritional advice

The nutritional advice in my ordination has four parts that can be used as required.

Part 1 is the self-study of the “General Recommendations” as you have them here in front of you. If you read this through carefully and carefully and compare it with your eating habits, then you can probably learn a lot from it and you can start to change various things.

Part 2 are the nutritional recommendations that I will give you as part of the treatment. With these recommendations I can address your constitution and your current health situation more individually than is possible in general recommendations.

Part 3 is the clarification of possibly existing food intolerances such as allergies, lactose intolerance, fructose malabsorption, sorbitol intolerance, histamine intolerance, celiac disease. I only recommend these examinations if there is a corresponding suspicion based on the complaints.

Part 4 is a more in-depth nutritional advice from Ms. Hanni Wagner, who will be happy to advise and accompany you in your diet change and from whom you will receive a wealth of information on food, shopping, cooking methods and recipes.

Mrs. Hanni Wagner
Tel: 0699 105 42 972
[email protected]

Ms. Wagner has been involved in Chinese nutrition and dietetics since 1995 and has completed two training courses on this subject (diplomas from the Avicenna Institute, France and the TCM Academy, Vienna). Since 2002 she has been offering nutritional counseling in my ordination, whereby in addition to the knowledge of traditional Chinese nutrition theory, modern western aspects are also included.

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