Healthy Nutrition Tips
Our lives should all be about balance. Balance in work and play, but more importantly our diets should be well balanced with all the correct nutrients to ensure that our bodies are able to function at a premium. These healthy nutrition tips will pave the way to making you in tip top condition, both physically and mentally.
Eat More Protein
Did you know that the body does not store protein, so you need to consume adequate amounts to avoid muscle loss. Protein also helps to reduce your appetite. Eggs, meat, fish, tofu and seafood. Pulses, nuts, quinoa, lentils and beans are all ideal sources of protein, vitamins and minerals.
Meat should always be lean and never overcooked and we always buy organic. So when we are at the supermarket we always look for high quality protein. All fish is good, but the most beneficial is oily fish which contain Omega 3 fatty acids, which aid brain development and help prevent heart disease. Louise loves sardines and mackerel. Try to avoid processed meat, and keep any red meats to a minimum. Chicken and turkey are healthy meats to consume. Pulses and beans have a higher fibre and protein content and less fat. This is a great step towards healthy nutrition. Here more information regarding protein requirements.
Limit Harmful saturated fats.
Harmful saturated fats have no place in your diet – they are not necessary and can be harmful in large quantities. So ditch the chips, fresh fries, burgers, pizza’s, margarine, cakes, biscuits and ice cream.
Avoid Sugar-Laden Foods
Once again, sugar is not a necessity in your diet, particularly any form of refined sugar. If you must have sugar, use natural sugars found in fruit, raw honey or our personal favourites maple syrup and stevia. However, you must still limit even these healthier sugars. Here are some useful ways to banish your sugar cravings.
Enjoy your diary products
So hear is the deal not all diary products are bad for you as long as your don’t have an intolerance to them, and we would suggest getting yourself tested to find out if you are. New research in 2014 by the British heart foundation concluded that there was no evidence that saturated fat leads to heart disease. They also found out that people had a lower risk of heart disease in the people with higher levels of the saturated fat called margaric acid. We now like to encourage people to eat healthy saturated fat like olive oil, avocados, butter, full fat yogurt and because we have a business in Thailand coconut oil and rice bran oil.
If you do have got a dairy intolerance then you are more likely to be affected by milk than any other dairy product. We use nut , rice and hemp milks as alternatives. We use these in our sauces. We like almond milk on our blueberries for a healthy breakfast. Here’s how we make our almond milk.
TIP- adding fat to starchy food will actually slow down the rate at which the starch is broken down. This will help to balance your blood sugar levels and keep you fuller for longer and make you feel more stable. An example would be a knob of butter on new potatoes.
Too much can exacerbate certain conditions such as hypertension or heart problems. So keep salt to a minimum, and use other seasonings on your food such as herbs or spices for flavour. Our favourite salt is Himalayan rock salt , although we have heard recently that there is a shortage and there might be issues with quality control. So do your research before purchasing.
The majority of fruits are good for you, but be careful on consumption as many fruits are higher in sugar content than others, albeit natural sugars, they can upset the balance in your body, particularly if you are diabetic. Pineapple and mango are higher than fruits such as apples, pears and berries. Our favourite is blueberries, but unfortunately they can not grow them in Thailand.
The best vegetables to consume are leafy greens or cruciferous, such as spinach, kale, cabbage, broccoli. It is best to limit ‘starchy’ vegetables such as potatoes (sweet potatoes are lower in carbs, so better for you). Coupled with fruits, they comprise one of the best parts of your diet. Be inventive with them – consuming 5 a day is not a myth!
Always stick with ‘wholegrains’ as their nutrient content is higher than processed grains. Fibre is important for many of your bodily functions, but you also get a good amount of vitamins, such as the B vitamin. Grains are slightly contentious in terms of diet, and many people are opting out of their consumption and gaining their fibre and vitamins from other sources. The jury is certainly out on this topic. We are all unique so we have to find what works best for us.
Here is a link to our blog on Bio Individuality which explores this very subject or finding out what works best for us.
A serious part of your daily routine should be adequate hydration, irrespective of climate or physical activity. Good clean water is your best friend and should be the prime provider of hydration, with other liquids such as juices taking more of a back seat due to their content. If you drink juice, make sure it is fresh juice, with no additives. Recommended daily intake of water is 8 glasses a day for women, but this should be higher for men and based on both height and weight. Water is vital for your new cell development, as well as being good for your skin.
Whilst relatively high in fat, nuts provide folate, Vitamin E and magnesium to your body as well as healthy fatty acids. Eaten in moderation, they are an excellent source of nutrition.
Reduce Belly Fat
Probably the most harmful fat excess is that around your stomach and midriff, which is strongly connected to most metabolic diseases. Cut down on carbs, exercise and get rid of that spare tyre! Our book onto our fitness bootcamp in Thailand! We get amazing reductions in belly size from our guests!
Start your day with a detox
A good way to start your day is to drink water with some squeezes of lemon, to purify your system and kick start your day.
Boost your Immune System
We are all prone to the free radicals in the air, which cause both everyday and long term illnesses and diseases. Boost your system by consuming foods high in antioxidants, such as berries, beans, spinach, artichokes and nuts. The Vitamin C in oranges and other fruits is also helpful.
Never Avoid Eggs!
Eggs are one of the most nutritious foods you can eat. High in protein (the albumen) and high in nutrients (the yolk) it is better to consume the whole egg. Only avoid them if you are allergic to them, or if you cannot keep them down. Again always opt for organic. Here is a deeper look at the benefits of eggs. Here’s the latest information on eggs and some great ways to use them.
We don’t normally talk much about vinegar and it’s benefits. Research has shown that vinegar can suppress you appetite, reduce belly fat and also helps to slow down the breakdown of food into sugars within the gut. Our personal favourite is apple cider vinegar.
Late Night Eating
Try to eat your last meal at least 2-3 hours before retiring. Heavy meals into the evening are purely deposited in your digestive system and gut overnight and will make you feel weary in the morning, and will often disrupt your sleep pattern.
Coffee and Chocolate!
There is no need to avoid these, in spite of what is sometimes read about. Dark 70% chocolate can actually be beneficial – it is high in antioxidants. But like anything else, it doesn’t mean you can eat the whole bar in one session! By all means drink coffee – but not late at night and definitely not thick and strong. Coffee can also aggravate the lining of the gut especially if you have leaky gut and might not be good for you if you have adrenal fatigue. You can find out about leaky gut here.
Avoid white stuff
The main offenders are pasta, processed cereals, bread and white potatoes. They are all refined and starchy carbohydrates which quickly turn into sugars in your blood stream. This can make you feel sluggish, can give you brain fog and basically make you feel like grabbing another piece of food to pick yourself up again. Going brown is a better choice but be careful of breads that have sugar added to them. We like brown rice pasta as an alternative for our daughters who love pasta! We make it healthier by adding roasted veggies and mixing in a healthy homemade tomato sauce.
Enjoy every mouthful of your food, and be mindful of what you are putting into your body. Eating slowly means improved digestion.
Your Body is a Temple
Take time during the day to respect your body, it needs to be a well-oiled machine to give you longevity and joy. Equally so, give the food that you make and eat the same respect, and you will be repaid a thousand times over.
There are many times at our health and fitness retreat to experience and practice these 20 Healthy Nutrition tips and many more, so please get in touch if your goals are to get on track with your health. We would love to help and inspire you to become the best version of yourself possible, with Healthy Nutrition at the foundation.