© copyright. K'ai Men Gallery 2003.
 

Mind Set and Match

This is probably the most important tool in the job of understanding why we put on weight. The fact is we have a falls ideology about the effects and the benefits we get from our food.
We learn from a very early age not to put our hands into the fire, we find out very quickly that it hurts. Unfortunately the adverse effects of the unhealthy food we eat, take much longer to show themselves.
Because we eat so much rubbish and live such stressful lives, the effects of these negative foodstuffs can be missed altogether or blamed on life in general, as such its been fairly easy for advertising and lifestyle changes to manipulate us into not only ignoring some of the problems a bad diet can cause, but in some cases, as with the beef burgers and chips, to actually think these things are nice or even good for us.

Your mind set is important, our beliefs and understandings effect the decisions we make. In order to stop eating rubbish we must first see it for what it is, damaging rubbish!
Once we know in our hearts that these things are not what advertising tells us they are or even what we have been brought up to believe, but in fact are doing us harm both physically and spiritually, then we don't have such problems in giving them up.
 

Diet is the word

The Ch'ang Ming system is a way of learning to understand your body and is based on the first meaning of the word "Diet", 1, "The kinds of food that a person or animal habitually eats".
Unlike the myriad of confusing diets we are led to believe are the answer to our prayers "Diet" 2, "A special course of food to which a person is restricted".

This is always advisable when starting a new diet for the first time, as it takes a while for your system to adjust, and for you to experiment with new dishes and menu's.
During this time, if you are not aware of, and in control of your diet, your body may not get the nourishment it needs. The last thing you want is to feel weak or have health problems as this goes against the Ch'ang Ming approach.
If you wish you may take a low dosage vegetarian or Vegan mineral and vitamin supplement, at least until you have increased your menu options and are eating an organised well balanced diet.
You can stop the supplements once you are in control of your diet.
Ch'ang Ming is about balance, so when switching from one diet to another you must do it slowly and be aware of what you eat and what your body needs.

Notice I said take only a low dosage supplements, this is because the Ch'ang Ming diet supplies you with all your needs and once under control will not require supplementing.

Its also worth being aware of a vitamin overdose, avoid those foods, fruit drinks or fizzy drinks that boast of supplying 100% of your daily intake, Taking too much of some vitamins can be harmful, like the way vitamin C can create hyperactivity in children.
One portion of cereal containing 100% daily requirement of Vitamin C and a glass of orange juice and your in trouble before you've started.
 

Plants, the spiritual entity, An unusual theory.

Plants do not have individual souls as such, they do however have a communal spirit.
By this I mean that each species of plant has a communal spirit, as opposed to each individual plant.
Each species perceives life from a collective point of view, this is why plants don't mind being removed from one location (in the right way) , and then maybe unwittingly replanted by a neighbour, two doors away.
You might say that the plant looks at the bigger picture.

You can look further in to this theory by reading "The Findhorne Garden" ( you will find the details of this book and others on the "Taoist links" page.

Additives, colouring, flavourings etc.. (as found in processed food).

It can be difficult to remove these completely in a modern diet, if you have a family for example, but every effort should be made to purchase products with as few additives as humanly possible. Whenever possible, use home made products with no additives.

If you must drink however, try to follow these basic rules.

Beer makes you fat, its as simple as that.
Make every effort to drink only vegetarian beers and wines.
Drink everything in moderation.
Drink slowly. Intersperse alcoholic drinks with water.
Drink weak or even better, alcohol free beer or wine.
Do not drink fizzy drinks, especially ones that contain caffeine.
If possible drink in quiet locations preferably outdoors or at least by an open window. ( the atmosphere you drink in, and the people you drink with, can be as damaging as what you drink so avoid dark smoky places and negative or obnoxious people).
 

Dairy, (Butter and Milk, full fat or semi skimmed).

All dairy produce is on the "do not use" list.
There are more reasons for not drinking milk than I can go into.
The actual make up of cows milk is not easily digested in humans, especially babies, also we can never be sure what the cow that supplied this milk, was fed on.
The food cows eat is as important to them as ours is to us, if the cow is not cared for and fed adequately, then the milk it produces for its young, will be inferior.
Dairy produce is without a doubt the hardest thing to give up, its a staple part of all our diets, especially if you have a family.
All I can say is that the deeper you look, the more reasons you will find for not using dairy based produce.
At what point you realise and stop using it is entirely up to you.

I am Vegan in diet, therefore I choose not to drink milk, but being Vegan would not suit every one.

Either way this is my opinion.

If we wish to become virtues beings, in touch with and in harmony with our universe, then we must learn not to consume those that share our world, each and every one of us has the choice.
In Taoism, the choices we make have an effect, and create changes in our Karma, if we live life with virtue, then we do not fear the consequences of our actions.
If we do not, then we must except the consequences graciously and learn from them, or we will keep returning to the same lesson over and over again, until we do.
I made the choice not to use dairy produce, it was the right choice for me, only you can decide if its the right choice for you, and when.

Either way, in my opinion you should avoid dairy whenever possible, if you have to use milk, then use skimmed milk, or even better Soya milk. Soya milk is available from all major supermarkets now, try it and see how you get on.

Fast Food.

Beef burgers, cheese burgers and pretty much everything else you can buy at fast food retailers is bad for you, both physically and spiritually, as are the environments they are served in.
Most burgers don't contain anything of much nutritional value, quite the contrary, the meat used is of inferior quality as are the rest of the ingredients.
Pretty much the entire contents of all fast food is on the "avoid this" list, do your body, mind and spirit a favour, keep away from fast food retailers. Again this is a difficult one to deal with if you have children, or if you find that temptation is a problem due to a stressful or hectic life.

My advice would be this.

When eating alone, make the choice, don't eat fast food.
If you find your children or family dragging you in, then eat little or none, then have something of more value later, if you cant do that, then eat fish, definitely not burgers of any description.
Try not to use tomato sauce or mayonnaise and don't have chips or a bread roll or bun if its white bread.

Advertising is to blame for the rapid invasion of the fast food industry, the appearance of fast food in advertising hides its real content, and persuades us it taste good. In a world where fast food is so prevalent, we are so used to it in our lives, we probably think it does.
In fact I feel we have lost contact with real food, its not simply the food that's important, but the whole creation and consumption process.

Fizzy drinks.

Avoid all carbonated drinks, whether naturally carbonated or not. It's not just the carbonation that's a problem, most fizzy drinks contain more sugar than any other food source, as well as additives and sometimes even tropical fruit's which are also on the "What to avoid" list.
Still, cool water is best.

Fried food.

Fried food should be avoided whenever possible, if you must fry, use a wok and high quality oils, like extra virgin olive oil, you could also use soy oil, or sesame oil which has a wonderful nutty flavour. Some modern frying pans allow an item to be cooked in its own juices with no need to add oil at all.

Ice cream and ice cubes.

Anything very cold is to be avoided. Cold drinks should be drunk fridge cool, but not ice cold.

Ice cream is usually just frozen dairy, you should avoid this at all times.
Ice cream is one of those thing that's difficult to give up, especially if you have a family.
If you feel you cant give up ice cream then there is a very good alternative available, Its called, Swedish Glace, it comes in four flavours and is an excellent Vegan, non dairy ice cream.
You can find details of this on the info page.

Jams, Marmalade and preserves

Unfortunately these are mainly sugar and fruit, some even contain gelatine and other additives. Its very important to reduce your intake of these foods, if not stop them altogether.
If you must eat preserves make them your self or buy them from someone who does, use less sugar and locally grown fruit

Meat and Fish.

This is a difficult one to recommend, due to my own Taoist understandings I am Vegan.
In general avoid these.
Pork.
Red meat (beef, veal, lamb).
Red fish (Salmon).
Blue fish (Mackerel, shark.
Roe and caviar.

Meat extracts, animal fats, dripping, lard and meat based stock cubes.

According to tradition, you should avoid all meat based by produce.
I am Vegan and as such could write for ever on why you shouldn't eat meat based produce, but I'm sure you've heard it all before, so instead I'm simply going to say, do your best and avoid them whenever possible.

Potatoes, Tomatoes and Aubergines.

These are members of the deadly nightshade family, as such when eating these items you are slowly poisoning yourself.
If these foods were discovered today they would be banned.

Eat them in moderation and space out any meals that contain them.
If you love spaghetti dishes then try spacing them out with the many recipe's that are available using garlic and chilli instead of tomatoes.
If you love pizza's then make your own and use less tomatoes and more vegetable's.

Potatoes.

Avoid all potato based products whenever possible, potatoes are high in starch and over consumption of potato based foods can lead to heart problems and obesity.
This is one of those things that's difficult to give up, especially if you have a family.
The main use for potato's in the west is chips (the UK's main fast food).

Follow these guidelines.

Whenever you eat alone make the choice, don't eat chips or any other potato based product.
Don't eat chips or potatoes while eating out at restaurants.
If you eat a family meal and / or feel you cant give up chips or potatoes yet, then. Use oven chips, don't fry them.
Don't roast your potatoes in fat, lard or dripping. or try not roasting them at all.
Eat fewer than normal.
Never eat even slightly green potatoes.
Don't put tomato sauce on chips or anything else (see Tomatoes).

Sugar Chocolate and sweets.

Each of these are as bad as each other, don't be fooled by the presentation or clever advertising for chocolate and sweets, Sugar is bad for your mind and body.

Tobacco.

In case there are people out there who do not know the damage smoking does, SMOKING KILLS! It doesn't really matter whether your Taoist or not, smoking is bad news for your body, mind and spirit.

Tomatoes.

Tomatoes are more difficult to avoid than you think, especially for vegan's.
Most vegetable based products like soup, sauces, baked beans, pasta products etc. contain tomatoes whether we like it or not, and unfortunately, other than making it yourself there are very few alternatives.

Basically this is my advice.

Minimise using tomatoes in your home cooking.
Avoid using tomato sauce at all times, its contains more sugar than you may think!
Whenever you eat alone make the choice, don't eat tomatoes or any other tomato based product.
Do not add tomatoes to salads, put them on a separate plate for those who may want them.
If you cant avoid tomatoes altogether, then make the best effort you can and enjoy it.

If you wish to make the most from tomatoes without the problems they can cause then simply adopt the Italian way of thinking, don't buy tomato sauces, make your own, baked beans and spaghetti sauces taste much better and are much better for you if you make your own sauces, especially if you make them from home grown or even organic tomatoes.

Eat them in moderation and space out any meals that contain them.
If you love spaghetti dishes then try spacing them out with the many recipe's that are available using garlic and chilli instead of tomatoes.
If you love pizza's then make your own and use less tomatoes and more vegetable's.

White or processed flour or its products.

Including, white bread, buns and cakes, white sauces etc..
This should include normal white bread, but some modern white loaves are made in a way that uses unbleached, unprocessed flour that retains its fibre and basic nutrients, its difficult to say if this is still the case, as these products were not available at the time these guidelines were laid down.

Cereals and Grains.

Whole wheat, wholemeal or whole grain products like, brown rice, wheat, buckwheat, barley, millet, rye, maize etc.
Includes anything made from or containing these items, like bread, cakes, puddings, biscuits, cereals etc.
Modern cereals can be very nutritious, but unfortunately they are advertised without thought or concern of their contents and the effects these can have on your health.
Try to avoid those containing too much sugar or added supplements.
Make the most of those that are naturally healthy, like Shredded wheat, muesli, porridge etc.

The reason for this is that a balanced diet should supply you with all the nutrients your body needs.
Those cereals and drinks that boast of supplying 100% of all your vitamin C requirements, don't take the rest of your daily intake into account.
Its all to easy to take too many of some vitamins and not enough of others, this can create more problems than it solves, so do not depend on your cereals or drinks to supply your needs, be in control of your diet.

Be aware of the effects of taking too many vitamins, especially where children are concerned.
Hyperactivity is a common side effect of taking too much of certain types of vitamins(like vitamin C).
Modern breads can also contain some surprising ingredients, always read the label until you are familiar with the better brands, avoid those containing white flour, milk or dairy products.

Dried fruits.

Most dried fruits can be beneficial, raisins, currants, cherries etc.
Try to buy quality produce, the lower end of the quality scale has very little nutritional value and has an effect on your digestive system.
Avoid all tropical fruits.

Fruit and berries.

The general rule is to eat only locally grown seasonal fruit and berries and then only in moderation.
This however can be difficult and time consuming in a modern world, my advice would be to make every effort to purchase local produce or even better to grow your own.
Otherwise buy organic fruit and berries whenever possible. Avoid all tropical fruits like oranges, pineapples, avocados etc.

If you live in the UK then you are blessed with the multitude of fresh berries that grow by the roadside, like Blackberries. Throughout the UK's villages and country lanes, you often see parents with their children, collecting berries for a pie.

Fruit drinks.

Fruit drinks are something that should probably be avoided in today's world.
The Ch'ang Ming diet states that you can consume fresh fruit drinks made from locally grown, in season fruit.
In reality it's very unlikely that any of the fruit drinks you can purchase from any of the local stores or supermarkets are going to fit into this category, so make your own if possible, otherwise avoid them.
The fruit drinks you can purchase from main line shops are full of sugar and additives, even the so called healthy ones are full of added vitamins and flavourings.
If you follow the Ch'ang Ming diet you do not need to supplement anything, you naturally intake the correct daily intake of vitamins and nutrients.

Grain drinks, milks etc.

Although Soya milk is the main alternative to dairy milk, rice and coconut milks are beneficial and can be enjoyed just as much.
Use them in cooking and at every opportunity.

Herb Teas, China teas.

There are so many herbal teas and drinks available it would be impossible to list them all, in general herbal teas are beneficial as long as they fall into the herbal category, do not be fooled by fruit teas, don't get me wrong, some fruit teas are beneficial, but then some are not, a typical herbal tea would be Sage or Fennel.
For more on fruit please look further into the Ch'ang Ming Diet.

Honey.

Honey is one of natures gifts to the world, the bee, if carefully and lovingly cared for will provide enough for all, without any harm to itself or its colony, a bee produces plenty and offers its product freely in return for care, attention and a good home (hive), without any harm to the bee.

It's a partnership that benefits both sides of the relationship. as long as the relationship isn't abused.
However, remember honey is mainly sugar so use it only in moderation
Only buy locally produced or organic honey from farms that really care for their bees.

Locally grown vegetables.

All locally grown vegetables are excellent, especially those that are in season.
Root vegetables are high on the list, except potatoes and any others that may be on the avoid list.
In my youth every house had an allotment or garden where they would grow their own vegetables and herbs.
Unfortunately life has had a serious change of pace in the last 30 - 40 years and we often find work or family commitments donÕt allow us the time to tend an allotment, we often find that your average garden with its lawn and flowering plants and maybe a herb or two, are more than enough to cope with.

If however you are one of the lucky ones, then growing your own food is one of the most rewarding and spiritually satisfying things a human can do.
We come into contact with the earth, offer it our care, sow life in to it, tend it till its ready, pick it and cook it with love, then enjoy a food that not only taste better but the benefits it gives you will be greater on every level.
You will not only taste the difference you will feel the difference.
This can be one of the most satisfying and rewarding co-operations we know.

Nuts.

All nuts are an excellent source of nutrition. If possible eat only natural, roasted or dry roasted, but definitely not salted, and even then in moderation.

Salts.

Natural Sea Salt and Sesame seed salt can be used in everyday cooking and have many uses and benefits, in many cases when cooking, soy sauce can be used instead.

Seaweed.

This very misunderstood food is an unusual taste but is high in nutrition.

The Chinese have used this plant successfully for thousands of years, its well worth looking into.

Soya.

Soya beans and Soya based produce, like soy sauce etc.
Soya is the modern worlds answer to the food crises if only they knew it, you can find many new Soya based produce that add value to any table. In the UK, the Linda McCartney range is available not only in health food stores but also in main street supermarkets like Tesco's and Sainsbury's.
The RealEat brand of Soya mince is superb (details of these and others can be found on the Tao links page).

Vegetable margarine and oils.

Vegetable margarine and oils should form a stable part of every diet, they are something everyone's body needs.
Make the most of the multitude of vegetable oils, sesame oils, sunflower oils and of course probably the most healthy and in my opinion health improving, Extra Virgin Olive oil.

Wild vegetables and herbs.

Wild vegetables are not only good for you, but the picking process also has benefits.
Try wild lettuce, wild garlic, wild celery, wild mushrooms or onions.
The list of wild herbs is beyond this site but you can find some good info and links to herb sites on the Internet.

Yoghurt.

Yoghurt is OK as long as its low fat or soy based natural yoghurt, its the dairy content that makes yoghurt a problem, if you like the vegetarian soy based yoghurts then use them, otherwise a good quality natural low fat yoghurt is beneficial.

Those that are missing.

There are too many missing food sources, categories and individual items to list here.
If you wish to look deeper and find more information on this diet , then look further into the Ch'ang Ming diet and Taoism for your selves. (You can find further information here).

Preparation

The quality of the food and the benefits we receive from the energies created during the preparation of it, play a large part in the overall benefit we receive from the food we eat, the cooking and eating processes are both very important.

When cooking give yourself time to prepare, relax and enjoy the process, the food will taste better, and the benefits you receive from it will be far greater than simple nutrition.

From a Taoist point of view, cause and effect works in every level of our lives, if we value the process the outcome will be that much better.

Juggling your life.

Living a happy contented life with a healthy body and an integral mind can be compared to learning to juggle, some people try for years to learn to catch three balls, if only they realised that if you forget the catch and just throw them in the right place, they are naturally there for you to catch and the whole process becomes instinctive.