Nutrition Tips
Proper nutrition has become a matter of concern in recent years and many of us are now aware that what we eat has an impact on our well-being. This is not just in terms of our weight but as my clients can testify; it enhances our energy level, mood, stress tolerance, immunity and much more.
Don’t forget every single molecule of our bodies is derived from the food we eat and the water we drink.
But unfortunately our diets have changed radically over the last fifty years with an increased consumption of processed, nutrient-depleted and sugary foods. Selecting the wrong fuel for our body can leave us drained of energy, irritable, depressed, unable to concentrate and can prevent us from feeling our best.
If we can optimise our diets, not only do we reduce our risk of developing chronic diseases as we age, we can influence how we feel on a daily basis.
TOP TIPS
1) Drink more water
It is important to drink at least 8 glasses of water a day. This is because all chemical reactions in our body occur in an aqueous environment and fluids are required for the elimination of waste products and toxins. Being fully hydrated also may prevent food cravings as thirst can be confused for hunger.
2) Eat a good breakfast
It may be a cliché but breakfast really is the most important meal of the day! It is needed to kick-start the metabolism, and to provide slow release energy. Refined, sugary breakfast cereals and stimulants such as coffee are best avoided, as they will lead to hunger pangs later.
3) Foods that are good for you
Having steady blood sugar throughout the day helps maintain constant energy, eliminates food cravings, drowsiness, and is important for weight and mood control. Avoid sugary foods and opt for wholegrain foods (oats, brown bread, brown rice) with small amounts of protein with each meal, such as pulses, lean meat, fish, eggs or nuts and seeds, which will keep you fuller for longer. Eating small meals throughout the day is preferable to large meals.
4) Processed fats
Avoid processed fats which damage the arteries and cause inflammatory changes in the body, which may lead to diseases such as arthritis, heart disease and cancer. Instead of eating fried foods- chips, crisps, margarine and other processed fatty foods, incorporate into the diet the following: nuts, seeds and oily fish which provide essential fats that are needed for a healthy mind and body.
5) Fruit and Veg
Make sure your diet includes a rainbow of different colours from fruit and vegetables. They should form a large proportion of the diet. Berries, dark green leafy vegetables, carrots, sweet potatoes, tomatoes and peppers all contain different antioxidants which protect our arteries, joints, skin, nervous system and all are cells from free radical damage associated with ageing.
6) How you eat
HOW you eat is important. Eat slowly and in a relaxed atmosphere. Don’t eat when you are stressed- the body diverts its energy away from digestion causing digestive complaints. Wholegrains, pulses, nuts and seeds should be chewed very slowly in order for the salivary enzymes to start the breakdown process, which is then completed in the intestines. Your colon has no teeth! If food is not properly digested it will put a strain on your system and can prompt food intolerances.
For personalised nutritional advice and treatment, Kirsten Brooks BSc Hons offers nutritional consultations in London as well as telephone consultations.
Visit Kirsten's site at
www.eatyourselftohealth.com