Tips promoting a high quality eating experience:

  • Allow a period of at least 12 hours between dinner and breakfast – during this time the body assimilates food and goes through its natural cleansing and renewal processes. Water or herbal teas are fine.
  • Eat at the same time every day – give your body a system it can work with.
  • Make breakfast optional, fruit till lunch, (depending on your health)
  • Make lunch the largest meal of the day (highest digestive fire), eat as many vegetables as you like, eat flesh foods sparingly, eat plenty of healthy fats - Coconut, Organic EVOlive Oil, Avocado, raw butter from pasture raised cows.
  • Eat lightly at dinner, if you need dessert, make it a meal earlier in the day.
  • Avoid sugar and all sugar substitutes, eat natural sugars sparingly
  • Allow at least 2 hours between the last meal of the day and laying down to sleep – especially important for those who tend to gastric distress, acid reflux or bloating.
  • Drinking more than 6 oz of fluids with meals dilutes the essential stomach juices. You need every bit of your stomach acids.
  • Drink between and not until one hour after meals.
  • Eating naturally moist foods such as organic or locally grown fresh vegetables, raw salads and fruits brings organic water to your cells and beneficial nutrients to your digestive process. Fresh raw foods = digestive enzymes that break down food naturally.
  • When you crave sweets – you are probably dehydrated. Or you may lack healthy proteins. Examine your diet. Try Chlorella or Spirulina. Get Hemp seeds.
  • Include all flavors in your meals: sour, sweet, bitter, hot/spicy/pungent, salty.
  • Use Celtic Sea Salt for best flavor and natural minerals, avoid bleached or iodized salts w.additives to prevent caking.
  • Obviously avoid: all carbonated drinks and sodas. Any sugary juices including fruit (dilute even organic ones with 50% water) no fiber too much fructose. Read labels.
  • Lose the myth of orange juice being healthy at breakfast, it’s not. If you like oranges, eat one with fiber, white of the inside peel and wait for 20 minutes before eating other foods.
  • Eat fruits before meals, they digest in small intestine within 30 minutes. Bananas and other starchy foods take longer.
  • Drink before you eat, don’t wait till your thirsty. The signals for thirst and hunger can be confused in the brain. A study showed that ‘midnight eaters’ would sate their ‘hunger’ by drinking a glass of water and then return to sleep after 15 minutes, their cravings gone.
  • Eat only when you’re hungry, learn to distinguish between an empty stomach feeling and the repeated growling of hunger. Watch how your taste buds revive and your appetite grows.This is true also for children who come of junk food and sugar. Important for ADD/ADHD people.
  • Stop eating when you’re not hungry anymore – 2/3 full is a good norm.
  • Eat slowly and chew your food well 20 – 30 times, set down your fork in between bites. Focus is on eating as the main event, not talking or TV.
  • Cleanse and fast regularly: once a week (36 hours dinner to breakfast), liquids only, plenty of fresh lemon water, try this lemonade which sustains for many days:
  • Eat mindfully, give thanks for your food – tests show that any food, blessed on purpose or by forming a dome shape by your hands over the food, adapt to our own energy field and benefit you, no matter who prepared it.
  • Remember what your mother taught you: Don’t speak when your mouth is full – this creates indigestion and air bubbles in your digestive tract – not to speak of heartburn when the conversation is emotionally charged.
  • Please, no stressful conversations during meal times.
  • Take time to de-stress for a few minutes before ‘coming home’ and taking over your home chores.


Eating with others is enjoyable when:  Healthy Eating Blog Naturopathy Henriette Alban Reading Berks PA Nutrition Learning Center Living in Balance

Meals are not meetings

  • Meals are not interrogating the children about schoolwork or each other about business.
  • Meals are not occasions to talk about problems.
  • Meals are enjoyed in companionable appreciation of the food and those who prepared it with uplifting conversation.
  • Food is appreciated and thanked for – being grateful for what enters our bodies is a smart way to ascertain it gets a friendly welcome.
  • Greedy, hasty eating is to be avoided – you could elect not to eat until you have more peace.
  • The meal is a celebration.
  • Eat only with people you love, and if that’s not an option, quietly bless the food the people and the table.

When you prepare food for yourself, your family, a potluck and for guests, infuse the meal with love and gratitude for its enjoyment, for its nourishment, for the people who come to join you, for anyone eating what you prepare. This goes a long way to bring all gatherings the sparkle of joy. Consider this for any activity you engage in. And remember, we are 75% water; by blessing the water in each of us blesses all waters everywhere.

Blessings of joy, peace and love.


Healthy Eating, Nutrition, Reading PA Naturopathy, Classes on wellness


These blogs are intended for information and education only. At no time are any of the information or suggestions on this website intended to diagnose, treat, prescribe or otherwise take the place of individualized care by your health care professional. Anyone accessing or downloading these handouts and wellness suggestions does so at their own risk and holds the author(s) of this blog harmless and takes full responsible for their own wellbeing.