healthy eating

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Your Wellness Project Part 1 – What you Eat

Let’s begin with what we eat and drink, and in particular, take a look at what we put on our plates. We need to choose the perfect diet for us, for our needs and it starts with what we eat on a day to day basis.  Supplements are really helpful but what we eat is crucial, that is our starting point. We need to make sure we get enough nutrients as food, first and foremost, before turning to supplements.

Ideally our plate should look like this:

  • Plenty of non starchy veg to provide us with vitamins – at least 60% of your plate
  • A smaller amount of good quality protein, as the building blocks for your body, say enough to fill your palm – about 15%
  • A good amount of healthy fat to nourish your skin, support your brain and balance your hormones – around 25% of your plate  

What we don’t want to include is too many starches (carbs) or sugars. Latest research leads us away from sugars and carbs and more towards healthy fat. And sugar is the worst toxin of them all, and one that we regularly expose ourselves to. Sugar is everywhere, even if you don’t consciously eat sweets or puddings, you are eating more sugar in everyday food than you think!  Test it out yourself, add up every gram of sugar you eat in a day, and make sure you check what is contained in any processed food you buy before purchasing.

Fat is your new friend

The latest advice tells us to avoid low fat foods, and instead go for the natural fat versions! The general rule of thumb is that if it comes from nature it’s going to be a lot healthier than if it is made in a factory. A total change from what we have been told in the past!

Gluten

There’s a lot of suggestion in the health arena around the benefits of cutting out gluten in your diet, or at least cutting down. Digestive issues around gluten can include persistent aches and pains, as well as reduction in energy levels. We eat a huge amount of gluten in our diet, about 20%, and this has caused an intolerance for a lot of people. There are a couple of options you can choose in order to lower your sensitivity to gluten. You can either go cold turkey, and cut it out altogether, or else slowly reduce the amount of gluten you eat over a period of 2 weeks, and monitor the effects that has on your health.

The bottom line is to eat more natural foods

Cut out processed wherever possible. To eat a balanced plate with lots of healthy veg, and to introduce fermented foods into your daily life as this will help to build you up from the inside out, it will help your inner defenses and aid digestion. 

Dairy products work well for many people, yet for others, can cause irritation in digestive health, and can affect your skin and sinuses. If you experience any of these symptoms you may benefit from cutting out dairy for a week or so to see if that makes any difference.

Intermittent Fasting

Finally, try to leave at least 12 hours (up to 16 hours) in between your last meal of the day, and your first meal of the next day, even longer if you can. Intermittent fasting helps to repair the cells in your body, slows down aging and reduces inflammation giving you greater protection against disease.

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