Who needs Panadol when you can have these in your cupboard?!
How good would it be if you could throw away the Panadol packet and instead chow down on some tasty, nutrient-dense, whole food and STILL get better? Well you can’t. KIDDING! You can. By living on a healthy diet full of antioxidants, healthy fats, quality proteins and fresh fruit and vegetables you’re helping prevent yucky sicknesses.
But what foods are going to nourish the body and soul, build up immunity, reduce cold and flu frequency as well decrease as the risk of chronic disease and illness and aid in weight loss? So glad you asked…
Wild, fresh-water salmon — eaten 2 x week, this fish contains healthy Omega 3 fats that are good for your brain, your skin and your cholesterol levels. Incorporating healthy mono and poly-unsaturated fats in your diet assists in taking bad saturated fats away from your arteries and your heart. If you don’t eat wild caught seafood at least 2-3 times per week I recommend investing in a good Fish or Krill oil supplement.
Blueberries — these contain bioflavanoids (antioxidants) that fight free radicals in the body. Free radicals are potentially cancer causing and antioxidants provide the body with a defense mechanism to inhibit cells from being denatured and oxidizing, becoming rancid and causing unwanted and harmful changes in the body.
Coconut oil — use it when you’re cooking at high temperatures to create delicious flavours or to replace butter and margarine on toast and it’ll help with everything from skin disorders to dry hair to immunity. Its antimicrobial and antifungal, can help with digestion problems, increasing your metabolism and nix those pesky sugar cravings.
Tumeric — the herb that looks like desert sands is an anti-inflammatory little beauty believed to ward off everything from dementia to cancer. It helps fight cold and flu, reduces heart attack and stroke risk and can help your tum. Spinkle a little extra on your curry tonight.
Eggs — an eggcellent source (sorry. Had to!) of good fats for cholesterol regulation and nerve and brain health, Vitamin A, potassium and folic acid, as well as being the perfect protein. The yolk has the most nutrients so be sure to eat the whole thing and stick to free-range, cage free and organic brands. The humble egg is my number 1 superfood.
For more go to www.flamingopink.com.au
Consider fitting one of these 3 things into your weekend plans. You’ll feel better for it, Promise.
It’s extremely difficult to love somebody else and expect love in return if we don’t think we’re all that great to start with. But how do you do that whole ‘love yourself’ thing?
Well you start by eating right and exercising, which we’ve covered this week, but step three is to look after yourself emotionally. What does that mean? It means you take time out and do something for yourself that you enjoy — nourish the soul, you know?
Because you can be eating all your vegetables and kicking ass in your netball team, but without a healthy mind, all that other good stuff means nada. You need your zen time – time to reset and re-balance and be completely selfish in order for you to be the best you can be.
So find something you love doing — reading, walking, dance classes, hanging with a friend, watching a movie, lying on the beach, running on the beach, swimming, skiing, rock collecting — whatever it is, just take some time out and do it for yourself, not for anyone else.
My top 3 mood-lifting activities:
1. Meditation and yoga: you’ve heard it once, you’ve heard it a thousand times but mediating and yoga really is my favourite way to feel balanced and decrease anxiety. Download some apps and start your well-being journey with just 5-10 minutes a day.
2. Hang out with a (funny) buddy: socialising increases your feel good hormones and laughing decreases anxiety and produces serotonin in the brain, creating that warm feeling that makes us happy.
3. Sleep: when we are run down and sleep deprived it wreaks havoc on our mood. I need at least 7-9 hours sleep a night and if I can’t get that, I love a good 20 minute power nap in the day to re-energise, and shift my outlook if I’m having a rough day.
For more go to www.flamingopink.com.au
Is that Coke Zero death in a can?
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Continuing on from our debate on fat and sugar, we are now going to address artificial sweeteners and see where they fit into the big scheme of things. And in this case I really mean ‘scheme’ because it appears we’ve all been duped…
Have you ever stopped to think about where research studies are done or who they are done by or who is the driving force behind research? No? Well education is power my friends, and this is especially true in the case of artificial sweeteners aka aspartame.
Let me give you an example: a new ingredient called aspartame is made by a company. This company then replaces sugar in food products with this new substance claiming it to be a weight loss miracle. We hear these claims and go nuts for it: A product that replaces sugar, tastes (a bit) like sugar, but has zero calories? Hell yes! It’s the break through we’ve all been waiting for!
But what if I told you that this aspartame product was actually first released back in the 70’s and recalled due to the discovery that it was poisonous, causing birth defects, tumors and cancers in experimental rats and was being linked to brain tumors and other cancers in humans? Would you still want to drink your precious Coke Zero or sugar-free yoghurt?
And how about the fact that the sweetener was actually banned by the FDA, only for a pharmaceutical company to pay for more ‘studies’ to be done, conveniently releasing only research that was in their favour so that aspartame was re-approved and released back in our lives!? Not so trusting anymore are you?
Using scare tactics to help you make more informed decisions about what you put in your body may not work, but plain and simply put — artificial sweeteners are exactly that: artificial. We weren’t designed to cope with chemicals in our body, which is part of the reason we are seeing so many people suffering from conditions such as asthma, skin problems, digestive issues, hair loss, migraines, weight gain and food allergies (and the rest.)
Diseases like cancer are at their highest level too, so doesn’t it make sense that we do our best to keep ourselves healthy and disease free, and avoid foods and drinks loaded with chemicals like artificial sweeteners?
It’s not rocket science. Consuming only real food is the key to avoiding this and other dangerous chemicals that lead to serious health problems.
For more go to http://www.flamingopink.com.au
It might sound obvious but the best thing I learnt at nutrition school was how to eat properly!
I definitely had a tumultuous relationship with food growing up: depriving myself to lose weight, binge eating when I had PMS, only eating ‘lite’ versions of food, gorging on processed food, drinking too much alcohol and being terrified of consuming fat. These habits are common in today’s society due to lack of information and education, and unfortunately processed foods that come in a packet have a much larger marketing team than the humble carrot!
Becoming a nutritionist enabled me to do a complete 180 on my eating habits and I now eat to nourish myself, making sure I get all my vitamins and minerals in my daily diet, never skipping meals, eating low GI, unprocessed, natural wholefood to keep my weight, body and mind healthy.
Women need to learn to listen to their bodies, to recognise when things aren’t at their best and to try and heal themselves with food instead of looking for quick fixes and money-wasting fads. Appreciating what you put into your body and treating your body like the temple it really is is the best way to ensure it lasts you a lifetime.
Here are the best 5 tips I’ve learnt for improving your diet:
• Ditch the diet or ‘lite’ versions of food as they contain way too much sugar to compensate for flavor when the fat is removed. Also avoid anything with artificial sweeteners — chemicals are not your friends!
• Opt for good healthy fats, including olive and coconut oil, nuts, seeds, avocado and oily fish to assist with brain and memory function, satiety and weight loss.
• Aim to add a cup of veggies to lunch and/or dinner every day. Order a side salad when you’re out and munch down on that before eating your main to help increase your nutrient intake and fill you up. Order a vegetable soup in winter for the same effect.
• Drink at least 2 litres of water a day. Sip on herbal teas, add lemon and mint to your water bottle — whatever you need to do to up your water intake to keep you hydrated, ward off hunger pains and keep, um, regular.
• Rethink eating anything that comes from a packet. Biscuits, crackers, muesli bars etc all contain huge amounts of added sugar, sodium and preservatives to give them longer shelf life, and contain little benefits for you. Swap these nasties for fresh fruit, nuts and seeds.
For more go to www.flamingopink.com.au