10 tips to HEALTHY eating



(in no particular order...)



1. Increase your intake of ANTIOXIDANTS

Antioxidants reduce the risk of more than 60 diseases including cancer, heart disease and other degenerative diseases. They prevent our bodies from oxidative damage – or in more simple terms – stop us from going rusty on the inside. Some of the big guns are vitamins A, C, E, beta-carotene & selenium. To obtain these eat plenty of colourful vegetables and fruit. Definitely include avocado, alfalfa, spinach, eggs, garlic, onions, broccoli, almonds, hazelnuts, sunflower seeds, pumpkin seeds (pepitas), capsicum, green beans, tomato, citrus fruits & carrots. If your diet is not that great, or you are exposed to greater amounts of free radicals, consider also taking an anti-oxidant supplement.



2. Eat food in its more NATURAL form

The more processed and refined the food, the greater the amount of important nutrients (vitamins, minerals etc) that have been removed. Generally natural foods contain no harmful ingredients

3. Drink a minimum of 2L of WATER daily

This includes herbal teas, but not normal tea and coffee (as these are diuretics). Get into the habit of taking water with you wherever you go. Have sips all day. Don’t wait until you are thirsty – this means you are already dehydrated. Water is essential for just about everything.

4. ENJOY treats…occasionally

Studies show that people who are too strict with themselves and their diet don’t have better health than the person who does the right thing most of the time, and enjoys treats now and again. Eat good foods 19 times out of 20.

5. Consume FISH 3 x weekly

Fish is high in protein, essential fatty acids and fat-soluble vitamins. Fish really is a miracle food!




6. Eat your VEGETBALES raw, lightly steamed or stir fried (& preferably organic)

All enzymes and most vitamins are extremely sensitive to heat - and are destroyed by cooking. Definitely DON’T boil veges in water. Water-soluble vitamins are tipped down the drain.

7. Eat 5-6 small means daily

Eating small meals regularly helps to balance blood sugar levels

Check out my Healthy Eating Meal Plan Tips for healthy meal ideas

8. Consume ESSENTIAL fatty acids

They improve skin and nails, reduce blood pressure, lower cholesterol and triglyceride levels, reduce the risk of blood clots and are good for psoriasis, thrush, heart disease, eczema etc. Eat fish (esp. mackerel, salmon, herrings), unrefined extra virgin olive old, avocado, nuts


9. Eat PROTEIN with every meal

Protein is essential for growth, to balance bloody sugar levels, for the manufacture of hormones, antibodies, enzymes and tissues, and helps maintain the body’s acid-alkaline level. Protein sources include: yoghurt (natural, unsweetened is best), soy products, beans & rice, nuts & seeds, eggs, fish (fresh or tinned), lean hormone-free meat, dairy products, seafood.

10.EXERCISE

(well ok, this one isn’t really a healthier eating tip, but it’s right up there with advice for being healthier generally!)

Choose activities that you enjoy and make the time to pursue them. Ensure your exercise goals are realistic and achievable. If you’re new to the whole exercise thing, start off slowly. Exercise improves digestion, increases endurance & energy levels, promotes lean body mass, burns fat, lowers cholesterol, reduces stress & anxiety and increases well-being. Great Stuff!!



Check out Healthy Eating to Reduce Cancer Risk for some more ideas about healthy eating!



Are you pregnant and would like some dietary advice? Or in fact are seeking any information all on issues surrounding pregnancy, check out my friends at the Pregnancy and Childbirth Guide




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