Synonymous with New Years resolutions and weight loss, most people make changes to their diet in January. However, how many think about eating to increase their energy, stabilise their moods while improving their concentration and general health?
Fad diets only cause short term weight loss. They are restrictive, unhealthy and unsustainable. They may help you achieve your short term desired weight loss but at what price to your internal health? Too often people think eating healthy means going on a diet instead of making simple dietary changes. Done correctly, these simple changes will have a long lasting effect on your health and wellbeing.
We all want to live life to the fullest. Wouldn’t you prefer to know how simple changes could positively effect your life, long term…. All through Nutrition!
What is Nutrition?
“The process of obtaining food necessary for health and growth”
- Choose the correct foods and they are our medicine
- Choose the wrong foods and they can cause inflammation, toxicity and poison us!
Poor nutrition can lead to:
- Reduced immunity
- Increase susceptibility to disease
- Impaired physical and mental development
How Nutrition Can Help You
- Increase Your Immunity
- Decrease Your Risk of Diseases / Illness
- Improve Your Physical Development
- Improve Your Mental Development
- Boost Your Energy
- Boosting your immune system can help to avoid suffering from unnecessarily colds and flus. Increasing zinc in your diet is one easy way to do this. Best sources include: seafood, hard cheese, nuts and seeds or you can supplement. Vitamin C is another.
- Avoid foods that cause inflammation as this may be one of the leading drivers of most diseases such as heart disease, cancer, Alzheimer’s & diabetes. It is also linked to asthma, eczema, psoriasis, chronic pain and more. Foods to reduce / avoid include:
- Dairy products
- Trans / hydrogenated fats found in processed / fried foods / donuts / cookies
- An imbalance of Omega 3 and Omega 6. Omega-6s are pro-inflammatory, while Omega-3s have an anti-inflammatory effect. Omega 6 can be found in meat and dairy; Nuts & seeds such as brazil & pine nuts, almonds, pumpkin, sunflower and sesame seeds and oils such as sunflower oil, corn oil, soybean oil & foods that contain them e.g. mayonnaise – so should be limited. Omega 3 can be found in flax / linseeds, chia seeds, walnuts and oily fish and should be consumed at least twice a week
- Foods that you are intolerant to that may be considered healthy
- Boost your energy naturally with whole-grains, legumes, fresh fruit, oily fish, nuts & seeds & beans, while limiting foods that drain your energy such as, buns, cakes, biscuits, crisps, processed foods, white bread & alcohol.
- Each meal (including snacks) should be a source of good quality protein with slow releasing carbohydrates, such as oats, brown rice / pasta, quinoa and non starchy vegetables. This will stabilise your blood sugars, ensure you feel less hungry, lose more weight and stay optimally healthy.
- Portion control – half of your plate should be non starchy vegetables, one quarter protein and the other quarter carbs.
- Reduce your caffeine intake to one cup of tea or coffee per day.
- Switch to organic fruit & vegetables and free range meat where possible.
- Introduce a new fruit or vegetable each week – different coloured fruits and vegetables offer different nutrients, so eating a variety is the best way to ensure you get all the nutrients you need – think of a rainbow when choosing your fruit & vegetables!
- Starting your day with hot water and a slice of lemon will kick start your metabolism and is great for your skin.
- Ensure you get enough sleep as it is essential for our health and wellbeing.