what we should be eating or avoiding..

-May 2024-

Firstly, transition to a whole-food, balanced diet for better health. Focus on unprocessed foods: when you look at the food you’re about to cook or consume, can you tell if it flew, ran, swam, or grew? In short, eat it as nature intended. How about freshly squeezed fruit and vegetable juice? Juicing counts as processing. Your body will benefit more if you eat your fruits rather than ‘drinking them’, especially because you will eat less of them. Who needs all that sugar from juice anyway? You also want to eat your vegetables to get your dose of fibre along with the antioxidants they offer. If you eat the vegetables, you will promote the feeling of satiety which will help you reduce the amount of food you eat.  When you go out for a meal, keep these guidelines in mind.

Secondly, include good fats like Omega 3 (for example those found in fish, flaxseeds, and eggs) to support insulin management and cell health. If you like dairy, unapologetically eat natural yoghurt with full fat, and whole milk. In your cooking, use extra virgin olive oil, unrefined coconut oil, ghee, goose fat, butter. Nut butter makes for a delicious spread. Fats aid in the absorption of fat-soluble vitamins such as A, D, E, and K.

Finally, ensure that your meals, while controlled, contain half non-starchy vegetables (think leafy greens), protein, and whole/complex carbohydrates. If you are vegetarian or vegan, take special care in your choice of proteins as many of them also contain a fair share of carbohydrates. If eating animal protein, keep the options fat trimmed, and no skin on the chicken.  You could eliminate carbohydrates at dinner and add more non-starchy vegetables like kale or broccoli along with healthy fats. 

Remember: prioritize whole foods and adjust your plate proportions accordingly. Over time, this approach will become second nature.

Follow these tips for 66 days to cement healthy habits. 

Happy fact: Fibre reaches the large intestines undigested. See different types in the scientific study published here