Food is delicious, and we can have so much fun exploring different recipes and delicacies. Different types of food contains different proteins, nutrients, vitamins and minerals, all which are essential for our overall health and well-being. Eating a balance of healthy foods provides us with all the good stuff that both our mind and body need for energy, support and functioning.
It is very important to make educated and conscious decisions when we decide what to put into our bodies. I am sure you have heard the saying “your body is our temple”, well, this is true - we only have one, so we need to take care of it! Our mind and bodies are incredible machines - they provides us with the support, functioning, movement and tools to live. It is unlikely that we would fill our cars up with milk rather than petrol; so why would we put something into our bodies which may negatively impact our mood, health and functioning?
It is important to become aware and informed, and understand how much of each particular food our body and mind require to support us, and to to avoid peaking our insulin levels, and overdoing it.
The Good Stuff
A healthy and balanced diet supports a healthy and balanced mind and body. A key tip is to choose low glycaemic index (GI) foods, as these help to maintain low insulin levels. This allows the body to use the energy overtime, rather than peaking and then having a dip. It is also crucial to choose foods that are high in fibre. Fibre rich foods slow down the digestive process, which assists with keeping the release of glucose in the bloodstream in check.
Fruit and Veggies
Most of our meals should consist of a variety of both vegetables and fruit. There is a lot of advice out there, but the general consensus recommends that half the plate be made up of veggies - with a variety of colours - to support us in getting all the necessary nutrients, vitamins and minerals. Although potato is a vegetable, it is important to be careful to not overdo this, as potatoes are high GI and can have a negative impact on blood sugar. Rather choose non-starchy vegetables such as sweet potato, and low GI fruits such as berries, kiwi and peaches. Fresh fruit and vegetables - especially with the skin on - are particularly high in fibre, so next time you want to peel that carrot, think again!
Grains
Whole grains support our digestive system. Approximately a quarter of the plate should be made up of grains. Whole grain foods, as well as beans and legumes, are also high in fibre and low GI, which makes these a great addition to any meal. It is best to avoid refined grains and wheat-based products, choosing low GI alternatives, such as brown rice, quinoa and gluten-free oats. Refined grains are not “whole”, as they are missing one of their key parts of their kernel – bran, germ or endosperm – and therefore lack important nutrients. For example, white flour specifically has had the germ and bran removed, with only the endosperm remaining. Refined grains are lower in fibre and convert to sugar faster than other grains or carbohydrates. As a result, our insulin levels spike to high levels.
Protein
Protein is power. Ensure to fill a quarter of your plate with some yummy, healthy protein. There are so many options to choose from, depending on your palate. Fish, poultry, game, beans and nuts are versatile and healthy choices which will complement the veggies on your plate. Be aware, and check the ingredients on the packaging, as there are often many additives - such as wheat in basting sauces - which you want to avoid.
Limit your intake of red meat, as this can can increase the risk of type 2 diabetes, coronary heart disease, strokes and certain cancers. However, everything in moderation. Grass-fed red meats are high in iron and packed with vitamin A, B and E, and other antioxidants; so a grass-fed, free-range steak each week can only do the body good. It is all about balance.
Ensure to stay away from processed meats such as sausage, bacon and certain cold meats. These are often treated with nitrates or nitrites, which are chemicals that are added to preserve shelf life and enhance colour. High processed meats have been associated with chronic health conditions such as migraines, asthma, heart failure, kidney disease and cancer.
Fats and Oils
Essential fatty acids assist the body in absorbing fat-soluble vitamins such as A, D, E and K. Fats and oils also support metabolic functioning in the body, and are part of cell membrane development. Nuts, seeds, coconut oil, olive oil and avocados are healthy fats and oils which make a delicious and nutritious addition to your meal. Again, it is about balance, so ensure to eat these in moderation, as fats have a higher calorie count than other foods. It is important to have small amounts of fats and oils to prevent weight gain and avoid negative health effects. Try avoid partially hydrogenated oils, as these contain trans fats which increase our risk of disease.
H20
Water is essential for our survival. Each and every cell, organ, tissue, and muscle require water to function. Water is the driver of our entire mind and body - it supports our strength, healing and processing. Although we require 80 percent of our water intake to come from pure water, we can get the remaining 20 percent from delicious foods that carry high quantities of water. For example, many fruits and vegetables - such as watermelon, celery and spinach - are almost 100 percent water by weight. We can also drink beverages that are high in water and contain other nutrients - such as milk, juice and herbal teas. Although caffeinated drinks can contribute to your daily water intake, be cautious of sugar-sweetened drinks. Soda, energy drinks and other sweetened drinks may result in consuming more calories than needed, and leave you feeling more hungry than before.
Are carbs, fruit and fats going to make me put on weight?
The food groups which we were taught in school cannot be broken down in simple black and white. All foods contain a number of protein, fats, carbohydrates, fibre, and vitamins and minerals. What we need to consider is the type of carbohydrate and fats that we choose to eat, rather than how much. Some carbohydrates and fats - such as those found in vegetables, fruits, low GI grains and beans - are healthier than others.
Monosaturated and polysaturated fats - such as avocado, almonds, mixed seeds, salmon and coconut oil - decrease disease risk. In contrast, trans and saturated fats - such as red meats, butter, ice cream and cheeses - increase disease risk, and are better kept in low amounts, with some being completely avoided.
Sugar is a major source or calories, often with very little nutritional value. This is why it is important to be selective as to what you choose to enjoy when you have that sweet craving, to avoid peaking your insulin levels. Rather than choosing that chocolate bar filled with preservatives and unnatural sweeteners which will spike your insulin levels, and increase your calorie intake dramatically, choose something which not only tastes good, but also has nutritional value. Dates are often referred to as “natures caramel“ - they are high in fibre, assist with brain health, and a natural anti-oxidant. Another tasty option is 100% organic cocoa - this is a natural anti-inflammatory, it improves blood sugar and weight control, brain and heart health, and supports healthy teeth and skin.
There are many easy recipes to use ingredients such as dates and cocoa to create a yummy, sweet treat. So, avoid artificial sweetened foods and beverages, and rather choose fruits and other natural and organic treats, which not only stimulate the palate, but also supply the mind and body with delicious benefits.
Don’t drink your calories
So many of us think it is healthy to drink smoothies and juices, however what we often fail to consider is how many calories are piled into that one glass. Juices are particularly high in sugar and calories, as it takes a large amount of fruit and vegetables to make one glass of juice. When we consume fluid calories, we do not compensate by eating less calories. Fluid calories do not create a sense of fullness, and therefore we find ourselves feeling hungry soon after. As a result, we land up eating more calories overall.
Hunger is regulated by our gut and stomach. When we eat, signals are sent to the brain indicating the stomach wall to stretch, sending satiation signals to the brain. When we drink, satiety hormones and brain signalling are not triggered the same way, as liquids are quickly absorbed in the body. Without chewing, our brain does not have time to register that we are full, and so we still feel hungry, and then we land up eating more.
Calorie deficit and moderation
Calorie deficit plays a role in weight control. We gain energy from the food and liquids we consume, and when we consume less calories than that which we burn, we achieve a calorie deficit. Each of our bodies requires a certain number of calories to function throughout the day. We are all different, and so the amount of calorie intake required will depend on our age, gender, height, weight, body composition and daily physical activity. Although a calorie deficit is part of weight loss, this does not stand alone. Our bodies require movement to increase our metabolism, which assists with burning calories. The more physically active you are, the more calories you will burn.
Living in a social world, eating has become a cultural and social event. We share food with friends and family, and often overeat. It is wonderful to be festive, to share our passion for food and celebrate, so just be mindful about how much you are eating, and eat in moderation. Live, and enjoy your food; but also remember, you can always go back for more.
Intermittent fasting
Intermittent fasting is about when you eat. Fasting for a certain of number of hours each day assists the body in maintaining a healthy body weight through “metabolic switching”. Through a prolonged period of fasting the body burns through the calories consumed from previous meals, and then begins to burn fat.
The benefits of intermittent fasting are not only about weight. Intermittent fasting is said to increase cell stress defence and resistance. Autophagy - which means “self-eating” - is a natural process by which a cell destroys damaged molecules, or uses these molecules for cell repair. Through this process of autophagy pathways are repaired, and infectious agents and toxins are released from the body, boosting the immune system and assisting the body in returning to its balance. Autophagy is induced through intermittent fasting, as fasting somewhat deprives the cells, and thus the cell digests components of itself which it no longer requires in order to find energy. Although autophagy is said to occur when there is a considerable drop in insulin levels, each of us is different, and therefore autophagy may - or may not - result from intermittent fasting.
Through intermittent fasting periods of recovery have been found to increase cell synthesis and growth. When the body experiences this “metabolic switch” there are additional changes in the body and brain. The changing between these two states has been found to support healthy organs, and assist the body in preventing chronic disease such as heart disease, type 2 diabetes, cancer and inflammatory bowel disease. Intermittent fasting has also been associated with enhanced performance, thinking, and memory. Athletes - in particular - often fast to assist with enhancing their physical performance and endurance.
16:8
The 16:8 method is a great daily approach. This intermittent fasting technique allows an eight-hour window for eating, and a 16-hour period for fasting. This is an easy-to-use approach which often becomes a lifestyle. During the fasting period you can drink water and other beverages that do not stimulate your insulin levels, such as unsweetened black coffee and tea. The important factor is to keep the meals in the window period in moderation. Eating healthy and balanced meals is essential, as you do not want to eat more than you would have if you were not fasting. Planning is an important factor, as you do not want fasting to become something which you feel frustrated about. It is important to still live your life, share meals with others, and travel. Every person is different, and so you will find what works for you. Some prefer to skip breakfast and have their first meal at midday, allowing them to enjoy dinner with friends. Others prefer to eat breakfast and skip dinner completely.
Over time you will find your flow, and what works for you. It is also important to be comfortable with change. When an occasion arises, such as a wedding or event, it is okay to break your fast. Just return to it the next day, and allow yourself to enjoy a balanced life.
Mindful eating
How often do we find ourselves somewhere else when we are eating? Perhaps talking to someone, watching a series, in our head unpacking our to-do list, or even scrolling on our phones. Be more mindful whilst you eat - put your phone away, experience the flavours, and take in the colours and textures. Be inquisitive, and curious. Chew your food, really taste your food. It is so important to be present when we are eating, to be aware, and calm. So next time you feel yourself overwhelmed at a table full of cheerful family, and your great grandmother hands you a mountain full of potatoes, covered in cream sauce, take a beat. Remember the balance - you have choices, dish your own plate, enjoy your food, and eat in moderation - you can always go back for more.
Some useful tips:
When it comes to food, it is pretty simple - we are what we eat, so fuel your body with the good stuff, and explore the deliciousness of the tasty stuff that comes from the earth.
Eat more vegetables, nuts, seeds, lean meats, fish.
Keep lean cuts of beef, pork, lamb, dairy products and dried fruit in moderation.
Avoid saturated fats - butter, cheese and cream - and processed meats.
Read the label! The more informed you become regarding what you are putting into your body, the better choices you can make. So many additives, thickening agents, trans fats and unnecessary preservatives are added to foods. By being more aware, you will be able to take better care of your mind and body.
Moderation is everything. Try to dish up smaller portions, you can always go back for more! We often need less than we think we do, and although it is tasty, it is not worth feeling bloated and uncomfortable later.
Starting a food diary will help you develop a better understanding and relationship with your body. We are all different, and all of us will respond differently to what we put into our bodies. Write down what you ate, and how you felt after - this way you can monitor what feels good, and what doesn’t.
Drink lots of water - it is your bodies’ gold.
Cooking with coconut oil is a much healthier choice - avoid butters and oils. Dress your food with olive oil after, but avoid cooking with olive oil as the nutrients cook away when heated.
Roast, grill or air-fry your food.