Top Tips for a Healthier You
Most of us spend our days rushing around, stuck in traffic, waiting in lines, swamped at work and forget one of the most important things for life – adequate tissue oxygenation.
Here are some top tips to help make you a Healthier person.
Eat food which has been minimally processed.
Avoid sugars, excessive grains and carbohydrates as these promote weight gain and inflammation:
Especially wheat products, such as cakes, pastries, biscuits, breads (especially white bread), pastas.
Sugars: table sugar, soft drinks, white potatoes, lollies, chocolates, added high fructose corn syrup.
Avoid transfats as these cause weight gain, inflammation and increase risk of high cholesterol and risk of cardiovascular disease.
Processed and hydrogenated oils, e.g. all types of margarines, supermarket oils especially genetically modified types like cotton seed, canola and soybean oil;
Deep fried foods like battered fish and chips, schnitzels, pies, sausage rolls, potato scallops, hamburgers, hot dogs, food chain pizzas, fried chicken.
Eat adequate fresh fruit, vegetables and fibre. Not only do these contain important vitamins, minerals and phytonutrients, they also promote healthy digestion and weight loss.
Aim for equivalent of 4-5 cups of uncooked low Glycemic index vegetables per day and around 2 pieces of fruit (less fruit if trying to lose weight).
Good fibre sources include psyllium, chia seeds, rice bran, or LSA (ground linseeds, pepitas, almond and sunflower seeds). Aim for 2 tablespoons per day.
Don’t be afraid of good fats. Good fats are required for healthy hormones, brain function, cell membrane function, healthy joints and weight loss.
Omega 3 from deep sea fish (especially sardines, herrings, organic salmon, ocean trout and mullet).
Avocado, chia seeds, flaxseeds, almonds, cashews, walnuts, hazelnuts, macadamia nuts, sunflower seeds, pepitas, hemp seeds. Seeds and nuts are best absorbed and digested if soaked or ground.
Cold Pressed Oils: Extra virgin olive oil, coconut oil, rice bran oil.
Note: It is helpful to combine the oils with sweeter type foods as this reduces insulin spikes which lead to weight gain.
Aim for 2 servings per day. 1 serving is 1 handful of nuts or seeds or 2 tablespoons of healthy cold pressed oils.
Keep hydrated. Good hydration is essential for healthy joints, concentration, detoxification and bowel movements.
One of the easiest ways to improve your detoxification capacity is to drink plenty of water. Ideally the water should be spring sourced or filtered and you should aim to drink at least 2 litres of water per day, or more if it is hot or when you are exercising. Adding juice from half a squeezed lemon or lime will alkalise your body and further stimulate the body’s detoxification function.
Eat Fermented Foods. Over 70 percent of our immune function is in our digestive system. Eating fermented foods helps promote the good bacteria required for healthy digestive and immune function. Eat daily
Miso unpasteurised is best. Avoid instant miso with added glutamates.
Dairy or coconut water kefir
Good quality yoghurt (use organic milk where possible).
Fermented vegetables e,g, kimchi, sauerkraut.
Add Freshly squeezed Vegetable Juices and Super Smoothies to your diet.
Although juices do not contain fibre they are jam packed with nutrients and enzymes, are easy to digest and are detoxifying to the body. Add things like beetroot, celery, carrot, ginger, lemon, limes, kale, spinach, cucumber, cabbage, pears, green apple, rocket, broccoli, coriander and parsley.
Smoothies are packed full of fibre and nutrients especially when you add vegetables such as kale and spinach. They are a great breakfast option for those with limited time.
Exercise: Our bodies are designed for regular physical activity. Regular exercise supports bone density, joint health, promotes endorphins and reduces stress hormones as well as promotes detoxification by allowing the lymphatic system to carry toxins and wastes out of the body.
You should aim for 30 to 40 minutes of moderate intensity aerobic exercise, three to four times per week. In addition, weight bearing and strengthening exercises such as weights, yoga, pilates or tai chi should also be included in your regime to burn fat and increase muscle mass. Remember “move it” or “lose it”!
Remember to Breathe. This is often overlooked but one of the best things you can do to reduce stress hormones, detoxify the body, promote healing and improve energy levels.
Next time you find yourself waiting at the traffic lights or at the end of a long queue instead of feeling uptight and releasing damaging stress hormones such as cortisol, take a few good deep breaths. Your body will thank you. Make this a part of your every day routine.
Use this infographic to help you to make wise eating choices.