What a Perfect Day of Eating Looks Like
When it comes to nutrition, there’s no silver bullet, and no one-size-fits-all way of eating. Your body type, blood type, metabolic type, and even your personality type all play a role.
Healthy living doesn’t mean depriving yourself of the things that you love (mine are chocolate and red wine!), nor does it mean over-dosing on kale. The key really is balance & ‘everything in moderation’ but there are also some basic rules worth considering, which will have a big impact on your health.
FIRSTLY WHAT NOT TO EAT
1) SUGAR
So much of our supermarket food contains added sugar – it’s in everything from breakfast cereals, to yoghurt to bread – it’s even in mayonnaise & crisps!
This is hidden sugar that is used as a flavour enhancer. Manufacturers are aware of sugar’s addictive properties, hence one of the reasons they use it. Avoiding hidden sugar can be difficult as it goes by so many different names – more than 27 – most of which, don’t sound anything like ‘sugar’.
As long as you are consuming it, you are a slave to it like a hamster on a wheel – in a never-ending cycle of constantly craving it, consuming it, crashing (energy wise) because of it & then craving it again!
Fact is, sugar isn’t necessary. It adds zero nutritional value, and actually causes measurable harm to our body over time! Conditions such as high blood pressure, diabetes, obesity, cardiovascular disease and premature aging are all associated with excess sugar consumption.
The Good News is, as soon as you cut it out, it won’t take long before, you no longer crave it & are free! no longer a slave on the hamster wheel!
Step 1: Remove all sugar! a vital first-step for a perfect day of eating!
2) GLUTEN
Avoiding gluten isn’t just a good idea for coeliacs. It’s a good idea for everybody!
Gluten found in wheat—especially refined white flour— promotes inflammation in the body. It causes bloating and leads to ‘brain fog’ and other mood disorders.
Gluten is found not only in wheat but also in other grains like rye, spelt & barley.
If you find yourself with daily bloating, low energy or mood swings just omit gluten containing grains for a week & notice how much better you will feel.
3) DAIRY
Again, dairy also causes inflammation in the body, as it is derived from animal protein (contains 4 x more protein than human milk)
It also contains antibiotics & many added hormones like IGF (insulin like growth factors) designed to grow little calf’s into big fat cows!
Similar to gluten, try cutting out dairy for a week & notice your improved digestion.
There are many dairy-free options available now, just be sure to choose the least processed option or better still, make your own dairy-free nut milk – click here for the recipe or coconut yoghurt click here
4) PROCESSED FOODS
Processed foods are generally simple, one ingredient foods, pumped full of stuff nobody wants! I’m talking about foods that aren’t in their original, natural state when you buy them i.e. potato crisps, biscuits, cakes etc.
In contrast, a bag of frozen blueberries has only one ingredient: blueberries — nothing has been added or taken away.
A jar of raw almond butter only contains almonds, so while some processing has taken place, nothing has been added.
Now read the label on an average ready meal. You’ll find upwards of 15-20 ‘can’t pronounce’ ingredients listed!
Processed foods have managed to make one time healthy raw ingredients unhealthy, by processing out the nutrients and processing in a shed-load of questionable ingredients!
As a general rule I say, don’t eat anything advertised on TV – it’s mostly all processed with a shelf life of years, unlike natural whole foods.
Your body needs the nutrients in living foods to help your body thrive. Your body can’t use all that sugar, salt, colourings, additives & chemicals contained in processed foods. It panics! Your liver desperately starts trying to reduce the toxic load & balance blood sugars, resulting in the excess being stored as fat – mostly around the middle – read my article here
5) CAFFEINE
Caffeine affects each individual differently. It is something that we have to decipher for ourselves. We all know somebody who can drink an espresso before bed & still have no problem falling asleep, but equally, know of somebody who has a single cup & has the jitters!
Issues with coffee depend very much on your individual genetic makeup & also your lifestyle but your stress levels in particular, play a key role.
Caffeine becomes a problem when you are chronically stressed and also consume a steady stream of highly caffeinated drinks. Daily chronic high stress is as damaging as smoking & caffeine only compounds this by further elevating cortisol levels, keeping your body in a perpetual state of ‘fight or flight’.
Add a variety of other destructive lifestyle habits, i.e. poor diet, lack of sleep, certain medications, high BMI etc. & you have a lethal cocktail that can lead to long term adrenal fatigue as well as other health issues.
Give your adrenals a rest & switch to antioxidant rich matcha green tea, which although caffeine containing, is rich in antioxidants & provides more of a relaxed awareness & natural energy boost, as opposed to the sledgehammer effect of regular caffeine on the adrenals.
WHAT THE PERFECT DAY OF EATING ACTUALLY LOOKS LIKE
1) 80% RAW
Try & focus your meals 80% of the time on raw whole foods and you’ll be nourishing your body with powerful plant-based nutrients.
Raw foods have an alkalizing effect on the body, which reduces inflammation & maintains the ideal environment for you to thrive!
It is of relatively little benefit to eat raw food only every other day – the benefits really only take effect if you can sustain it daily…
What works for me is my ‘All Raw before 4’ plan! This is where I eat only raw foods before 4pm! Breakfast, Lunch & snacks – all raw!
For example:
Breakfast: green smoothie with leafy greens, avocado, fresh ginger, lime juice, coconut water or water kefir & hemp seeds
Lunch: Leafy green salad of organic spinach & kale with hummus, raw falafels, cucumber, red onion, avocado, blueberries & apple
Snacks: Raw hemp granola bar/ apple with almond butter/ handful of walnuts/ coconut yoghurt & berries
2) LEAFY GREENS
If there’s a single food everyone could be eating more of, it’s greens.
Leafy, vibrantly coloured greens, preferably organic (particularly spinach) contain vital nutrients which are detoxifying & surprisingly high in protein.
Start your day with a vibrant green smoothie (click here for recipe) continue with some organic green leaves in your salad of choice for lunch & eat greens with your dinner. Simple!
3) PLANT-BASED PROTEIN
Protein is an essential macronutrient that we need to eat every day—it gives us energy & helps us recover from exercise more efficiently. The average person needs to consume 0.7 grams of protein per kilo of body weight. For a person who weighs 80kg that would be about 56 grams of protein per day, but this figure also depends on other factors, including your activity level, age, muscle mass, and your current state of health.
Evidence also indicates, that it is not just protein quantity that is important, but also the source of the protein.
A high intake of animal protein is linked with heart disease, many cancers, high blood pressure, osteoporosis & more.
In contrast plant based protein is associated with a reduced risk of developing all of these diseases.
Most plant-based foods contain a percentage of protein, so if you are eating a good-quality, whole foods plant based diet you shouldn’t have any issue with getting enough.
Plant protein can be found in the following foods: hummus, lentils legumes, buckwheat, nuts, nut butters and chia seeds.
Here are some more unexpected sources of plant proteins:
Hemp seeds: a small amount provides a lot of protein: a heaped tablespoon is packed with ca. 10 grams of complete plant-based protein PLUS they are an amazing source of omega-3s. Add them to smoothies, coconut yogurt, and salads for extra protein power.
Quinoa: quinoa is a complete protein, providing all nine essential amino acids that our bodies require. One cup of cooked quinoa contains about 8 grams of protein.
Spirulina: spirulina is a phenomenal blue-green algae superfood. It is one of nature’s richest forms of protein. It contains 300% more protein than fish, meat or poultry! It is an unrefined wholefood that is very easily absorbed & keeps hunger at bay. You will find spirulina in tablet form or in powder form that you can add to smoothies for a serious protein punch!
4) HEALTHY FATS
There are three types of fat: Saturated fat, Polyunsaturated fat & Monounsaturated fat.
Saturated fat is found primarily in animal protein i.e. meat.
You may have heard about the the link between the excess consumption of saturated fat & high cholesterol? This is the case if your diet is also high in refined carbohydrates (white bread, pasta, rice etc.) resulting in raised total cholesterol & LDL-C (the bad cholesterol)
Monounsaturate
d fats & polyunsaturated fats are found primarily in plants in the form of nuts, seeds, coconut oil and avocado, as well as in oily fish i.e. salmon & mackerel. These are all healthy fats which are essential for a healthy body.
Healthy fats serve vital functions in the body i.e. the production of reproductive hormones, the absorption of our fat soluble vitamins A, D, E and K, and as a storage organ.
These fats won’t make you fat! These healthy fats will actually keep hunger at bay, help you lose weight, as well as boost your skin, hair & nails.
Avoid low fat ANYTHING – when fat is removed it is usually replaced with sugar or worse still, additives & artificial sweeteners. In future, if you see food labelled as ‘fat free’ or ‘low fat’ just think chemical sh*t storm!
5) GRASS-FED MEATS & WILD CAUGHT FISH
Grass-Fed Meat
If you’re a meat-eater, focus on the highest quality meats you can find. Meat can be damaging to your health, if it is of poor quality i.e. factory farmed – which is generally cheap, pumped full of antibiotics & growth hormones.
Organic, grass-fed meat is infinitely better for you providing 50% more omega-3 fatty acids as well as slightly lower concentrations of two saturated fats that are linked to a greater risk of cardiovascular disease.
Aside from these health benefits, organic meat provides improved animal welfare conditions & a boost for organic farming.
Wild Caught Fish
Sustainable fish consumption also offers dietary benefits in the form of high value protein & beneficial omega-3 fatty acids. These omega 3 fatty acids increase the elasticity of our blood vessels preventing heart attacks and reducing the risk of Alzheimer’s disease.
Consciously farmed meat & wild caught fish make a difference not only to our health, but also to our environment & our economy.
It is important that we maintain a sustainable relationship with these valuable commodity’s in order to future proof both our health & our livelihoods. As a consumer, you can help by only buying sustainable fish and seafood & organic grass fed meat.
TO CONCLUDE
To be clear, healthy living doesn’t mean depriving yourself of the things that you love – food is there to be enjoyed & an important part of this is enjoying good food with friends & family. As a sociable act, this activates pleasure pathways in your brain that actually further enhance your health & wellbeing.
If you are too strict or measured & deprive yourself of these pleasurable moments you will feel miserable & see food as the enemy possibly leading to binge eating in the end.
Top Take-Away Tips:
1. Eat a balanced diet of natural, organic (as much as possible), and minimally processed food, mostly plants & not too much.
2. Being consistent with healthy choices really is key to long term health. The best and most sustainable diet is the one you maintain day in day out, because you enjoy it!
When it comes to nutrition, there’s no silver bullet, and no one-size-fits-all way of eating. Your body type, blood type, metabolic type, and even your personality type all play a role.
Healthy living doesn’t mean depriving yourself of the things that you love (mine are chocolate and red wine!), nor does it mean over-dosing on kale. The key really is balance & ‘everything in moderation’ but there are also some basic rules worth considering, which will have a big impact on your health.
FIRSTLY WHAT NOT TO EATMilk grows little Calfs into Cows – Fast!SugarGluten causes more trouble than you think
1) SUGAR
So much of our supermarket food contains added sugar – it’s in everything from breakfast cereals, to yoghurt to bread – it’s even in mayonnaise & crisps!
This is hidden sugar that is used as a flavour enhancer. Manufacturers are aware of sugar’s addictive properties, hence one of the reasons they use it. Avoiding hidden sugar can be difficult as it goes by so many different names – more than 27 – most of which, don’t sound anything like ‘sugar’!
As long as you are consuming it, you are a slave to it like a hamster on a wheel – in a never-ending cycle of constantly craving it, consuming it, crashing (energy wise) because of it & then craving it again!
Fact is, sugar isn’t necessary. It adds zero nutritional value, and actually causes measurable harm to our body over time! Conditions such as high blood pressure, diabetes, obesity, cardiovascular disease and premature aging are all associated with excess sugar consumption.
The Good News is, as soon as you cut it out, it won’t take long before you no longer crave it – you can be free! no longer a slave on the hamster wheel!
Step 1: Remove all sugar! a vital first-step for a perfect day of eating!
2) GLUTEN
Avoiding gluten isn’t just a good idea for coeliacs. It’s a good idea for everybody!
Fact is, the strains of Gluten used by food manufacturers are much stronger now than they used to be (to produce fluffier baked goods!)
The same grains are sprayed with pesticides (including glyphosphate which is a known carcinogen) before harvesting. Extra gluten is then added so that we consume more.
The baking process has been speeded up, to bypass a crucial fermentation phase so that a loaf can be ready within a couple of hours.
All of this means the grain can be difficult to digest promoting inflammation. It also leads to ‘brain fog’ and other mood disorders. Its no wonder the rate of gluten intolerance has grown expidentially!
Gluten is found not only in wheat but also in other grains like rye, spelt & barley. If you find yourself with daily bloating, low energy or mood swings just omit gluten containing grains for a week & notice how much better you will feel.
3) DAIRY
Again, dairy also causes inflammation in the body, as it is derived from animal protein (contains 4 x more protein than human milk)
It also contains antibiotics & many added hormones i.e. IGF (insulin like growth factor) designed to grow little calf’s into big fat cows!
Similar to gluten, try cutting out dairy for a week & notice your improved digestion.
There are many dairy-free options available now, just be sure to choose the least processed option or better still, make your own dairy-free nut milk – click here for the recipe
4) PROCESSED FOODS
Processed foods are generally simple, one ingredient foods, pumped full of stuff nobody wants! I’m talking about foods that aren’t in their original, natural state when you buy them i.e. potato crisps, biscuits, cakes etc.
In contrast, a bag of frozen blueberries has only one ingredient: blueberries — nothing has been added or taken away.
A jar of raw almond butter only contains almonds, so while some processing has taken place, nothing has been added.
Now read the label on an average ready meal. You’ll find upwards of 15-20 ‘can’t pronounce’ ingredients listed!
Processed foods have managed to make one time healthy raw ingredients unhealthy, by processing out the nutrients and processing in a shed-load of questionable ingredients!
As a general rule I say, don’t eat anything advertised on TV – it’s mostly all processed with a shelf life of years, unlike natural whole foods.
Your body needs the nutrients in living foods to help you thrive. Your body can’t use all that sugar, salt, colourings, additives & chemicals contained in processed foods. It panics! Your liver desperately starts trying to reduce the toxic load & balance blood sugars, resulting in the excess being stored as fat – mostly around the middle – read my article here
5) CAFFEINE
Caffeine affects each individual differently. It is something that we have to decipher for ourselves. We all know somebody who can drink an espresso before bed & still have no problem falling asleep, but equally, know of somebody who has a single cup & has the jitters!
Issues with coffee depend very much on your individual genetic makeup & also your lifestyle but your stress levels in particular, play a key role.
Caffeine becomes a problem when you are chronically stressed and also consume a steady stream of highly caffeinated drinks. Daily chronic high stress is as damaging as smoking & caffeine only compounds this by further elevating cortisol levels, keeping your body in a perpetual state of ‘fight or flight’.
Add a variety of other destructive lifestyle habits, i.e. poor diet, lack of sleep, certain medications, high BMI etc. & you have a lethal cocktail that can lead to long term adrenal fatigue as well as other health issues.
Give your adrenals a rest & switch to antioxidant rich matcha green tea, which although caffeine containing, is rich in antioxidants & provides more of a relaxed awareness & natural energy boost, as opposed to the sledgehammer effect of regular caffeine on your adrenals.
WHAT THE PERFECT DAY OF EATING ACTUALLY LOOKS LIKEBreakfast Smoothie Bowl.AvocadoGreen Smoothie
When it comes to nutrition, there’s no silver bullet, and no one-size-fits-all way of eating. Your body type, blood type, metabolic type, and even your personality type all play a role.
Healthy living doesn’t mean depriving yourself of the things that you love (mine are chocolate and red wine!), nor does it mean over-dosing on kale. The key really is balance & ‘everything in moderation’ but there are also some basic rules worth considering, which will have a big impact on your health.
FIRSTLY WHAT NOT TO EAT
1) SUGAR
So much of our supermarket food contains added sugar – it’s in everything from breakfast cereals, to yoghurt to bread – it’s even in mayonnaise & crisps!
This is hidden sugar that is used as a flavour enhancer. Manufacturers are aware of sugar’s addictive properties, hence one of the reasons they use it. Avoiding hidden sugar can be difficult as it goes by so many different names – more than 27 – most of which, don’t sound anything like ‘sugar’.
As long as you are consuming it, you are a slave to it like a hamster on a wheel – in a never-ending cycle of constantly craving it, consuming it, crashing (energy wise) because of it & then craving it again!
Fact is, sugar isn’t necessary. It adds zero nutritional value, and actually causes measurable harm to our body over time! Conditions such as high blood pressure, diabetes, obesity, cardiovascular disease and premature aging are all associated with excess sugar consumption.
The Good News is, as soon as you cut it out, it won’t take long before, you no longer crave it & are free! no longer a slave on the hamster wheel!
Step 1: Remove all sugar! a vital first-step for a perfect day of eating!
2) GLUTEN
Avoiding gluten isn’t just a good idea for coeliacs. It’s a good idea for everybody!
Gluten found in wheat—especially refined white flour— promotes inflammation in the body. It causes bloating and leads to ‘brain fog’ and other mood disorders.
Gluten is found not only in wheat but also in other grains like rye, spelt & barley.
If you find yourself with daily bloating, low energy or mood swings just omit gluten containing grains for a week & notice how much better you will feel.
3) DAIRY
Again, dairy also causes inflammation in the body, as it is derived from animal protein (contains 4 x more protein than human milk)
It also contains antibiotics & many added hormones like IGF (insulin like growth factors) designed to grow little calf’s into big fat cows!
Similar to gluten, try cutting out dairy for a week & notice your improved digestion.
There are many dairy-free options available now, just be sure to choose the least processed option or better still, make your own dairy-free nut milk – click here for the recipe or coconut yoghurt click here
4) PROCESSED FOODS
Processed foods are generally simple, one ingredient foods, pumped full of stuff nobody wants! I’m talking about foods that aren’t in their original, natural state when you buy them i.e. potato crisps, biscuits, cakes etc.
In contrast, a bag of frozen blueberries has only one ingredient: blueberries — nothing has been added or taken away.
A jar of raw almond butter only contains almonds, so while some processing has taken place, nothing has been added.
Now read the label on an average ready meal. You’ll find upwards of 15-20 ‘can’t pronounce’ ingredients listed!
Processed foods have managed to make one time healthy raw ingredients unhealthy, by processing out the nutrients and processing in a shed-load of questionable ingredients!
As a general rule I say, don’t eat anything advertised on TV – it’s mostly all processed with a shelf life of years, unlike natural whole foods.
Your body needs the nutrients in living foods to help your body thrive. Your body can’t use all that sugar, salt, colourings, additives & chemicals contained in processed foods. It panics! Your liver desperately starts trying to reduce the toxic load & balance blood sugars, resulting in the excess being stored as fat – mostly around the middle – read my article here
5) CAFFEINE
Caffeine affects each individual differently. It is something that we have to decipher for ourselves. We all know somebody who can drink an espresso before bed & still have no problem falling asleep, but equally, know of somebody who has a single cup & has the jitters!
Issues with coffee depend very much on your individual genetic makeup & also your lifestyle but your stress levels in particular, play a key role.
Caffeine becomes a problem when you are chronically stressed and also consume a steady stream of highly caffeinated drinks. Daily chronic high stress is as damaging as smoking & caffeine only compounds this by further elevating cortisol levels, keeping your body in a perpetual state of ‘fight or flight’.
Add a variety of other destructive lifestyle habits, i.e. poor diet, lack of sleep, certain medications, high BMI etc. & you have a lethal cocktail that can lead to long term adrenal fatigue as well as other health issues.
Give your adrenals a rest & switch to antioxidant rich matcha green tea, which although caffeine containing, is rich in antioxidants & provides more of a relaxed awareness & natural energy boost, as opposed to the sledgehammer effect of regular caffeine on the adrenals.
WHAT THE PERFECT DAY OF EATING ACTUALLY LOOKS LIKE
1) 80% RAW
Try & focus your meals 80% of the time on raw whole foods and you’ll be nourishing your body with powerful plant-based nutrients.
Raw foods have an alkalizing effect on the body, which reduces inflammation & maintains the ideal environment for you to thrive!
It is of relatively little benefit to eat raw food only every other day – the benefits really only take effect if you can sustain it daily…
What works for me is my ‘All Raw before 4’ plan! This is where I eat only raw foods before 4pm! Breakfast, Lunch & snacks – all raw!
For example:
Breakfast: green smoothie with leafy greens, avocado, fresh ginger, lime juice, coconut water or water kefir & hemp seeds
Lunch: Leafy green salad of organic spinach & kale with hummus, raw falafels, cucumber, red onion, avocado, blueberries & apple
Snacks: Raw hemp granola bar/ apple with almond butter/ handful of walnuts/ coconut yoghurt & berries
2) LEAFY GREENS
If there’s a single food everyone could be eating more of, it’s greens.
Leafy, vibrantly coloured greens, preferably organic (particularly spinach) contain vital nutrients which are detoxifying & surprisingly high in protein.
Start your day with a vibrant green smoothie (click here for recipe) continue with some organic green leaves in your salad of choice for lunch & eat greens with your dinner. Simple!
3) PLANT-BASED PROTEIN
Protein is an essential macronutrient that we need to eat every day—it gives us energy & helps us recover from exercise more efficiently. The average person needs to consume 0.7 grams of protein per kilo of body weight. For a person who weighs 80kg that would be about 56 grams of protein per day, but this figure also depends on other factors, including your activity level, age, muscle mass, and your current state of health.
Evidence also indicates, that it is not just protein quantity that is important, but also the source of the protein.
A high intake of animal protein is linked with heart disease, many cancers, high blood pressure, osteoporosis & more.
In contrast plant based protein is associated with a reduced risk of developing all of these diseases.
Most plant-based foods contain a percentage of protein, so if you are eating a good-quality, whole foods plant based diet you shouldn’t have any issue with getting enough.
Plant protein can be found in the following foods: hummus, lentils legumes, buckwheat, nuts, nut butters and chia seeds.
Here are some more unexpected sources of plant proteins:
Hemp seeds: a small amount provides a lot of protein: a heaped tablespoon is packed with ca. 10 grams of complete plant-based protein PLUS they are an amazing source of omega-3s. Add them to smoothies, coconut yogurt, and salads for extra protein power.
Quinoa: quinoa is a complete protein, providing all nine essential amino acids that our bodies require. One cup of cooked quinoa contains about 8 grams of protein.
Spirulina: spirulina is a phenomenal blue-green algae superfood. It is one of nature’s richest forms of protein. It contains 300% more protein than fish, meat or poultry! It is an unrefined wholefood that is very easily absorbed & keeps hunger at bay. You will find spirulina in tablet form or in powder form that you can add to smoothies for a serious protein punch!
4) HEALTHY FATS
There are three types of fat: Saturated fat, Polyunsaturated fat & Monounsaturated fat.
Saturated fat is found primarily in animal protein i.e. meat.
You may have heard about the the link between the excess consumption of saturated fat & high cholesterol? This is the case if your diet is also high in refined carbohydrates (white bread, pasta, rice etc.) resulting in raised total cholesterol & LDL-C (the bad cholesterol)
Monounsaturate
d fats & polyunsaturated fats are found primarily in plants in the form of nuts, seeds, coconut oil and avocado, as well as in oily fish i.e. salmon & mackerel. These are all healthy fats which are essential for a healthy body.
Healthy fats serve vital functions in the body i.e. the production of reproductive hormones, the absorption of our fat soluble vitamins A, D, E and K, and as a storage organ.
These fats won’t make you fat! These healthy fats will actually keep hunger at bay, help you lose weight, as well as boost your skin, hair & nails.
Avoid low fat ANYTHING – when fat is removed it is usually replaced with sugar or worse still, additives & artificial sweeteners. In future, if you see food labelled as ‘fat free’ or ‘low fat’ just think chemical sh*t storm!
5) GRASS-FED MEATS & WILD CAUGHT FISH
Grass-Fed Meat
If you’re a meat-eater, focus on the highest quality meats you can find. Meat can be damaging to your health, if it is of poor quality i.e. factory farmed – which is generally cheap, pumped full of antibiotics & growth hormones.
Organic, grass-fed meat is infinitely better for you providing 50% more omega-3 fatty acids as well as slightly lower concentrations of two saturated fats that are linked to a greater risk of cardiovascular disease.
Aside from these health benefits, organic meat provides improved animal welfare conditions & a boost for organic farming.
Wild Caught Fish
Sustainable fish consumption also offers dietary benefits in the form of high value protein & beneficial omega-3 fatty acids. These omega 3 fatty acids increase the elasticity of our blood vessels preventing heart attacks and reducing the risk of Alzheimer’s disease.
Consciously farmed meat & wild caught fish make a difference not only to our health, but also to our environment & our economy.
It is important that we maintain a sustainable relationship with these valuable commodity’s in order to future proof both our health & our livelihoods. As a consumer, you can help by only buying sustainable fish and seafood & organic grass fed meat.
TO CONCLUDE
To be clear, healthy living doesn’t mean depriving yourself of the things that you love – food is there to be enjoyed & an important part of this is enjoying good food with friends & family. As a sociable act, this activates pleasure pathways in your brain that actually further enhance your health & wellbeing.
If you are too strict or measured & deprive yourself of these pleasurable moments you will feel miserable & see food as the enemy possibly leading to binge eating in the end.
Top Take-Away Tips:
1. Eat a balanced diet of natural, organic (as much as possible), and minimally processed food, mostly plants & not too much.
2. Being consistent with healthy choices really is key to long term health. The best and most sustainable diet is the one you maintain day in day out, because you enjoy it!
1) 80% RAW
Try & focus your meals 80% of the time on raw whole foods and you’ll be nourishing your body with powerful plant-based nutrients.
Raw foods have an alkalizing effect on the body, which reduces inflammation & maintains the ideal environment for you to thrive!
It is of relatively little benefit to eat raw food only every other day – the benefits really take effect if you can sustain it daily…
What works for me is my ‘All Raw before 4’ plan! This is where I eat only raw foods before 4pm! Breakfast, Lunch & snacks – all raw!
For example:
Breakfast: green smoothie with leafy greens, avocado, fresh ginger, lime juice, coconut water or water kefir & hemp seeds
Lunch: Leafy green salad of organic spinach & kale with hummus, raw falafels, cucumber, red onion, avocado, blueberries & apple
Snacks: Raw hemp granola bar/ apple with almond butter/ handful of walnuts/ coconut yoghurt & berries
2) LEAFY GREENS
If there’s a single food everyone could be eating more of, it’s greens.
Leafy, vibrantly coloured greens, preferably organic (particularly spinach) contain vital nutrients which are detoxifying & surprisingly high in protein.
Start your day with a vibrant green smoothie (click here for recipe) continue with some organic green leaves in your salad of choice for lunch & eat greens with your dinner. Simple!
3) PLANT-BASED PROTEIN
Protein is an essential macronutrient that we need to eat every day—it gives us energy & helps us recover from exercise more efficiently. The average person needs to consume 0.7 grams of protein per kilo of body weight. For a person who weighs 80kg that would be about 56 grams of protein per day, but this figure also depends on other factors, including your activity level, age, muscle mass, and your current state of health.
Evidence also indicates, that it is not just protein quantity that is important, but also the source of the protein.
A high intake of animal protein is linked with heart disease, many cancers, high blood pressure, osteoporosis & more.
In contrast plant based protein is associated with a reduced risk of developing all of these diseases.
Most plant-based foods contain a percentage of protein, so if you are eating a good-quality, whole foods plant based diet you shouldn’t have any issue with getting enough.
Plant protein can be found in the following foods: hummus, lentils legumes, buckwheat, nuts, nut butters and chia seeds.
Here are some more unexpected sources of plant proteins:
Hemp seeds: a small amount provides a lot of protein: a heaped tablespoon is packed with ca. 10 grams of complete plant-based protein PLUS they are an amazing source of omega-3s. Add them to smoothies, coconut yogurt, and salads for extra protein power.
Quinoa: quinoa is a complete protein, providing all nine essential amino acids that our bodies require. One cup of cooked quinoa contains about 8 grams of protein.
Spirulina: spirulina is a phenomenal blue-green algae superfood. It is one of nature’s richest forms of protein. It contains 300% more protein than fish, meat or poultry! It is an unrefined wholefood that is very easily absorbed & keeps hunger at bay. You will find spirulina in tablet form or in powder form that you can add to smoothies for a serious protein punch!
4) HEALTHY FATS
There are three types of fat: Saturated fat, Polyunsaturated fat & Monounsaturated fat.
Saturated fat is found primarily in animal protein i.e. meat.
You may have heard about the the link between the excess consumption of saturated fat & high cholesterol? This is the case if your diet is also high in refined carbohydrates (white bread, pasta, rice etc.) resulting in raised total cholesterol & LDL-C (the bad cholesterol)
Monounsaturated fats & polyunsaturated fats are found primarily in plants in the form of nuts, seeds, coconut oil and avocado, as well as in oily fish i.e. salmon & mackerel. These are all healthy fats which are essential for a healthy body.
Healthy fats serve vital functions in the body i.e. the production of reproductive hormones, the absorption of our fat soluble vitamins A, D, E and K, and as a storage organ. These fats won’t make you fat! These healthy fats will actually keep hunger at bay, help you lose weight, as well as boost your skin, hair & nails.
Avoid low fat ANYTHING – when fat is removed it is usually replaced with sugar or worse still, additives & artificial sweeteners. In future, if you see food labelled as ‘fat free’ or ‘low fat’ just think chemical sh*t storm!
5) GRASS-FED MEATS & WILD CAUGHT FISH
Grass-Fed Meat
If you’re a meat-eater, focus on the highest quality meats you can find. Meat can be damaging to your health, if it is of poor quality i.e. factory farmed – which is generally cheap, pumped full of hormones & antibiotics.
Organic, grass-fed meat is infinitely better for you providing 50% more omega-3 fatty acids as well as slightly lower concentrations of two saturated fats that are linked to a greater risk of cardiovascular disease.
Aside from these health benefits, organic meat provides improved animal welfare conditions & a boost for organic farming.
Wild Caught Fish
Sustainable fish consumption also offers dietary benefits in the form of high value protein & beneficial omega-3 fatty acids. These omega 3 fatty acids increase the elasticity of our blood vessels preventing heart attacks and reducing the risk of Alzheimer’s disease.
Consciously farmed meat & wild caught fish make a difference not only to our health, but also to our environment & our economy.
It is important that we maintain a sustainable relationship with these valuable commodity’s in order to future proof both our health & our livelihoods. As a consumer, you can help by only buying sustainable fish and seafood & organic grass fed meat.
TO CONCLUDE
To be clear, healthy living doesn’t mean depriving yourself of the things that you love – food is there to be enjoyed & an important part of this is enjoying good food with friends & family. As a sociable act, this activates pleasure pathways in your brain that actually further enhance your health & wellbeing.
If you are too strict or measured & deprive yourself of these pleasurable moments you will feel miserable & see food as the enemy possibly leading to binge eating in the end.
My Top 2 Take-Away Tips:
1. Eat a balanced diet of natural, organic (as much as possible), and minimally processed food, mostly plants & not too much.
2. Being consistent with healthy choices really is key to long term health. The best and most sustainable diet is the one you maintain day in day out, because you enjoy it!
