The world of nutrition is a bit of a minefield, with advice being hurled at you from all angles about all the things that may or may not be good, bad or indifferent for you, so we asked dietician, Ana Rita from Longevity Wellness Resort, to give a few tips to live by for a happy, healthy 2013 … and she gave us a bit of inspiration for smoothies, soups, and salads to help us with that January detox as well!
There are a lot of mistakes people make, but in my opinion, skipping meals is the most common and serious mistake. Skipping essential meals daily, besides being unhealthy, can in fact, increase weight.
After skipping meals the worst and also common habits are the low intake of fluids (e.g. water, herbal teas, natural fruit juices, and vegetable shakes), and the high intake of foods (more calories than needed per day), which can be a pseudo-comfort due to high sugars, salt, and fat intake. If you combine it with the absence of physical activity, you have the perfect set to be overweight and suffer serious consequences as far as your health is concerned.
Learn how to eat. This process requires an understanding of how our digestive system (digestion, absorption, transport and excretion of nutrients) works. And be active.
Nutritional supplements can be helpful in maintaining health, alongside a reduced caloric intake, low-glycemic index and anti-inflammatory diet, and can decrease the inflammatory process, which is common in overweight people.
– Reduce unhealthy fat intake. Eliminate the oils high in omega-6, as well as margarine, deep-fried foods and any foods that contain trans fats. Reduce your intake of foods high in saturated fat as well.
– Increase your intake of monounsaturated oils. Include more extra-virgin olive oil and omega-3 fatty acids found in fatty fish, fish oil, walnuts and walnut oil, flax and flaxseed oil, and hempseed and hempseed oil.
– Reduce unhealthy carbohydrates. Substitute refined flours, sugars and other foods that are high on the glycemic index for low glycemic foods.
– Increase intake of fruits and vegetables: blueberries, strawberries, and dark leafy greens are excellent sources of anti-oxidants.
– Eat more anti-inflammatory herbs and spices. Add onions, garlic, ginger, turmeric, and cayenne pepper to your favourite soups, salads, and stews.
– Increase your water consumption – two litres of alkaline water per day.
– Reduce high caffeine intake.
– Eliminate foods that cause sensitivities. Limit the foods you are intolerant to, or that cause you allergies. If you are not sure which foods are causing you problems, a Food Intolerance Test is an easy way to find out.
– Manage your stress levels. Anti-inflammatory foods can help to balance moods swings and irritability, give you energy and improve your resilience to stress.
– Try to add 30 minutes of walking into your daily routine.
The first step should begin in our minds. We should realize that what we do today has a huge impact on our health and this is essential to improve or even to maintain our quality of life. Combine healthy eating habits with daily workout sessions and stress management techniques. Good food habits, exercise, and stress management are the tools to develop a way towards longevity… because health is more than absence of disease.
• Beet, orange, lemon juice and ginger
• Apple, grapes, celery and radish
• Carrot, orange, red plum and mint leave
• Carrot, orange and coriander
• Apple, pineapple, ginger and golden rocket
• Pineapple, melon and coriander
• Kiwi, carrot, red plum and mint leave
Note: always add a vegetable or aromatic herb to prevent rapid absorption of sugar from fruit.
Chicken salad with avocado
Chicken breast, coriander, radishes green leafy vegetables, cherry tomatoes, avocado, red onion, quinoa, olive oil, marine salt and aromatic herbs.
200g of carrots, 200g of onions, 100g of green leafy vegetables, 50g celery, three garlic cloves, parsley or cilantro, olive oil, marine salt and water. Cook and reduce to puree.
1 kg of the zucchini, 1/2 leek, one onion, one carrot, two cloves of garlic, one bunch of coriander, basil leaf, olive oil, marine salt and water. Cook and reduce to puree.
One Beetroot, two courgettes, 1/2 leek, one onion, two cloves of garlic, one small cauliflower, one bunch of coriander, olive oil, marine salt and water. Cook and reduce to puree.
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