(Draft for one of the chapters in my forthcoming book Q&R)

Note: Diet and other life-style issues ought to be modified to suit certain medical conditions. Be guided by the experts in tailoring the following to your special needs.

These are my priorities. You’ll have your own. Perhaps start with these, and give yourself a score of 1 (terrible) to 5 (terrific) on each item:

[ ] At the beginning of each day, sit quietly in God’s presence, perhaps in a garden or in some other place with birds and flowers etc. (more on this in the Spirituality check-list)

[ ] Enjoy plenty of fresh air

[ ] Don’t over-eat: stop when you’re no longer hungry rather than when you’re too ‘full’. Eat just enough to maintain muscle strength and a healthy weight. At restaurants split meals with another rather than over-eat (or else take uneaten portions home). Maybe fast from eating once or twice a week

[ ] Diet: mostly fresh food (a mixture of fruit and vegetables of various colours, etc.) Make juices from a few fruits regularly

[ ] Main meal: breakfast:  Grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties such as breads, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley

[  ]   Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans. Milk, yoghurt, cheese and/or their alternatives, mostly reduced fat (reduced fat milks are not suitable for children under the age of 2 years)

[ ] Limit intake of foods containing saturated fat, added salt, added sugars and alcohol

[ ] Drink plenty of water – more water each day than other liquids combined

[ ] If you sit a lot, exercise at least five minutes each hour

[ ] Walk at least 15 minutes a day; more vigorous exercise 3 or 4 times a week: preferably with a mix of cardio and resistance exercise

[ ] Take in some sunshine regularly – to receive healthy Vitamin D contact with skin, but not so much as to suffer sunburn

[ ] Cigarettes, or other harmful drugs? Give them all up. Now!

[ ] Alcohol: only in moderation

[ ] Avoid plastic containers for food and drink: store stuff in glass or stainless steel containers

[ ] Enjoy healthy fun with children or a pet

[ ] Avoid meeting God sooner: don’t use a phone while driving; avoid extreme sports; don’t be a hot-head – sleep on it before reacting

[ ] Psycho-social factors – depression, anxiety, social isolation, work/ finance worries, stress are best managed with rest, relaxation, fun, talking with friends (or a counselor if it’s serious) 

[ ] Get enough sleep to wake refreshed most days 

More: http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n55_australian_dietary_guidelines_130530.pdf

For an interesting take on the latest in gourmet health foods see here - http://www.theguardian.com/lifeandstyle/2014/jan/06/food-trends-2014-digital-dining-healthy-junk-food?CMP=ema_632

Also see foodnews.org

— Shalom!/Salaam!/Pax!

Rowland Croucher

http://jmm.org.au