Читать книгу The Viva Mayr Diet: 14 days to a flatter stomach and a younger you - Dr Stossier Harald - Страница 41

Oils are the first things to put on your shopping list when you begin the Viva Mayr Diet. You need three types of oils for the three types of omegas. Unsaturated vegetable oil, such as olive oil, will provide you with omega 9, hemp or linseed oil is a great source of omega 3 oils; and you can choose sunflower or other nut and seed oils for their omega 6 content. Take two tablespoons of one of these oils every day, making sure that you manage some linseed or hemp at least three times a week. If you don’t eat fish, it’s a good idea to take a good-quality fish oil supplement as well.

This is not as difficult as it sounds. Use the oils much as you do salt and pepper, and sprinkle it over whatever it is you are eating. You can swallow the two tablespoons in the morning, or mix them with some soup or even porridge. Some of them have a distinct taste, but they aren’t unpleasant. There is a recipe here for Herb spread, which is delicious blended with oil. Eaten with some bread, it is perfect for breakfast, lunch or as a snack. The only rule to follow with all of these oils is to avoid heating them. At high temperatures, these oils become toxic. You can, however, pour them over hot food, as they would have to be heated to 60° degrees Celsius to become unhealthy trans fats. If you do wish to cook with oils such as olive, sunflower or nut oils, choose the warm-pressed varieties (see here).

Cold-pressed oils need to be stored away from light, air and heat because they are extremely fragile. They should be stored in dark glass bottles, ideally in a cool place, such as a refrigerator. Olive oil will solidify when it becomes very cool; however, it will soon return to liquid form at room temperature. Some olive oils are also sold in cans to protect them from light. Pay attention to the expiry date or, even better, the pressing date if listed, to know the oil’s age. Once opened, cold-pressed oils should be used quickly, as they will become rancid and lose their nutritional value. Once oils have become rancid, they should no longer be used. They don’t taste good, and they do more harm than good to our health.

You should also stock up on nuts and seeds, because they contain omega fatty acids in their natural form and are also full of a concentrated form of antioxidants (see here). Try sprinkling sunflower seeds, sesame seeds and pumpkin seeds on your meals – anything from baked salmon, porridge and salad to sandwiches, puddings and even fruit tastes delicious with that little extra crunch. If you are prone to snacking, carry some nuts or seeds around with you instead of a KitKat (although Dr Stossier says that if you follow the Viva Mayr programme you won’t feel the need to snack any more).

Try to get into the habit of thinking about everything you put into your mouth. Is it good for you? If not, give it a miss. If you can’t hit 100 per cent, do as a friend of mine suggests, and aim for 90.