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Overview
10 ways to change your life
- Drink water like a fish: Drinking any water is better than
none but filtered of distilled contain less pollutants. Aim to drink
1-2 litres of water per day for increased energy, concentration and
in order to release toxins from the body as well as alleviating dry
skin
- Breath deeply: Breath deeply to allow as much oxgen into
the bloodstream as possible
- Eat an optimal diet: Eat as well as possible and supplement
your diet with good quality high-dose or high absoption food with
multivitamins. Eat organic food, especially fruit and vegetables where
possible so spend a little more each month to make a difference
- Eat fresh fruit or raw vegetables: Along with plenty of
fruit and vegetables, - ideally up to 50% of your diet -, try to make
sure you include whole foods such as lentils, pulses and nuts in your
general diet
- Follow the food combining theory: Try not to combine meat
products with carbohydrates ie rice, pasta , bread and eat fruit either
30 minutes before a meal or 2-3 hrs after a meal
- Try not to fry: Avoid fried or bbq'ed food whenever possible
as this causes 'free radicals' - try grilling, steaming or roasting
vegetables instead of boiling food
- Eat adequate amounts of the 'good fats': Ensure adequate
intake of omega 3 and omega 6 oils. Best sources are: oily fish which
includes sardines, anchovies, herring and mackrel (2-3 times a week)
and seeds. Suggestion: prepare a mixture of pumpkin , sesame, sunflower
and flax seeds (linseed) in equal ratio, add lecithin in form of lecigran
and eat handful plus everyday. (Store in airtight container in the
fridge)
- Cut down on saturated fats and high protein meals: Meat,
especially red meat, and dairy products, in particular margarines,
are high on saturated fat
- Avoid processed food: Refined food such as white flour and
white sugar. Up to 85% of nutrients in flour are removed when refined.
- Eat breakfast: Breakfast keeps your metabolic rate high and
helps burn energy throughout the day. Do not eat cereals based on
wheat, try to eat oat based cereals. Be aware of how much refined
sugar is in commercial breakfast cereals. Instead make your own mix
of oats and millet and sweeten with fruit pieces
Nutrition and Lifestyle Do's
- A cold shower: This will boost circulation and digestion
- Burn those calories:Try to take regular even if small, amounts
of exercise to increase energy levels and avoid building up toxins
in the body. Prevent eating too many calories than you can burn up
- Mind clearance: As well as eating pure food healthiness is
also about the mind. Set aside a certain amount of time every day/
week to clear your mind to help reduce tension and stress. Meditation,
in whatever form, is important for the mind
Nutrition and Lifestyle Don'ts
- Wait before you break: Don't eat breakfast straight after
waking - your body will not be able to digest your food
- That nice cuppa: tea/coffee/cigarettes) may appear to wake
you up in the morning but will lead to 'lows' later on. Cut down on
consumption of stimulants such as tea/coffee and also alcohol - all
of which act as diuretics and prevent absorption of vitamins and minerals
- Bedtime is not mealtime: Don't eat just before bedtime
- Fresh food: The three activities that destroy vitamins and
minerals in food are heating, water and oxidation. To reduce the effects
of these on food eat food fresh and raw or lightly cooked as much
as possible and always try to avoid frying food
- Don't crash: Never go on a crash diet in order to try to
lose weight. It will only slow down your metabolic rate
Maintaining Energy
- Graze craze: Eat a minimum of 3 pieces of fruit throughout
the day for energy, consistent blood sugar levels and mood
- Unrefined eating: Grains/veg. and fresh fruit act as slow-release
carbohydrates that are much better for consistent energy levels than
fast release foods such as sugar and refined foods
- Fibre keeps you going: Good energy levels are also maintained
by regular intake of fibre (35 grams per day). Fibre acts to slow
down the absorption of sugar into the blood stream
- Balancing act: Always aim to keep your blood sugar level
balanced and by doing so this will result in maintaining constant
weight and energy
- Nutty about nutrients: Make sure you are getting enough nutrients
- particularly if you drink, smoke are stressed, live in a polluted
city or are menopausal or pre-menstrual
- Water works: Drink plenty of filtered water
Immune-boosting Nutrition
- Put colour in your life:To increase your antioxidant levels
eat plenty of sweet potatoes, carrots, watercress peas and broccoli
as well as blue and red foods such as beetroot and berries as these
foods contain powerful antioxidants known as flavonoids
- Eat yellow foods: Foods such as sweetcorn and yellow peppers
are rich in carotenoids - antioxidants that protect you from cancer
- Eat orange and red foods: (mangos, carrots, tomatoes papayas
and apricots are good sources) - their colour is derived from the
carotenoids such as beta-caroteine. These are antioxidants are important
for health
- Juicy fruit: Another fruit that contains antioxidant minerals
are the seeds of watermelon in the form of vitamin E, protein, essential
fats, zinc and selenium. Blend the juice and seeds to make a delicious
and nutritious fruit juice
- 'C' synergy: Bioflavonoids are potent antioxidants have a
synergistic effect on vitamin C, stabilising it in human tissue. They
are also anti-carcinogenic and antibiotic
- Vitamin C: This is the main immune-boosting nutrient - it
improves the performance of anti-bodies, helps immune cells to mature
and is anti-viral and anti-bacterial. It is also a natural anti-histamine
- Ace vitamins: Vitamins A, C and E along with selenium can
limit the damage done by free radicals which have a negative effect
on your skin so make sure you are eating a diet high in these nutrients
to protect your skin.
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