• Tips, tricks, and a training program for a healthy nutrition
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Smart eater checklist

Three meals a day, maximum, for relaxed digestion and a healthy large intestine.
The main meals are breakfast and lunch. Dinner is the smallest and lightest meal.
Follow the 5—5—12 hours’ pause rhythm between meals to maintain good colon health.
Don’t eat dinner after 7 p.m. By eating early, you’ll sleep well, have lots of energy, and your dinner won’t swell and ferment in your stomach.
Chew each bite 30 times. Digestion begins in the mouth; chewing well takes the burden off the stomach and colon.
Take at least 30 minutes for each meal. This is time for enjoyment and new ideas.
Stop eating when your body signals “full,” even if your plate isn’t empty. You’ll avoid weight gain and that heavy tiredness after meals.
No raw foods (fruit, salad, or raw vegetables) and no bread in the evenings. These ferment in the belly. Your liver will thank you, and you’ll sleep beautifully.
Raw food is great in the morning and for lunch: fruit at breakfast and salad at lunch.
Don´t eat wheat, soy, sugar and don´t drink cow´s milk.
You should eat acidic and basic foods in a 1:2 ratio.
An ideal dinner looks like this: vegetable soup or steamed vegetables (in summer, served cold) in olive oil and balsamic vinegar with fresh herbs. And when you’re invited out to a multi-course dinner, look forward to it and enjoy being together and eating with friends. The next day, go back to taking good care of your gut—be gentle to your digestive system and give your colon a vacation.
Eat only what agrees with you.