Trying to master your health may seem like a mine-field. There are contradictions in everywhere we look, especially with the increase of media, advertisements and books relentlessly telling us that each new particular diet is the ONE! There’s no wonder there is so much confusion around our decisions surrounding food.
However, we all know that a huge part of feeling good is down to our diets. Health really does begin in our cells. If our cells are full of health and vibrancy, WE become healthy & vibrant! Our bodies are literally made up of trillions of cells, therefore the condition of them is imperative for our state of being and longevity. The nutrition we put inside our bodies is one of the most important factors to living a vibrant and healthy life, what we eat, we become – if we eat well, food really becomes our medicine! Moreover, the same goes for our thoughts also; what we think we become, our thoughts literally manipulate the health of our cells – therefore the two need to be in synergy in order to achieve optimum health. However, in this section we are going to focus purely on the nutrition we are feeding into our bodies.
(Me in Women’s Health Magazine!)
Over the past few years, I have made some big chances to my diet and have noticed some great improvements to my mental state, sleep, energy, focus, skin and body shape. I believe the following changes have helped enable me to heal chronic depression and anxiety. We may have been eating a particular way for our whole lives, therefore, in order to implement changes, it will take time, persistence, patience and (a little!) mental strength. We are in control of our health. Our genes actually play very little role in our health. If you are ready to make the changes, then you can set yourself up for a life of optimal health! You can totally do this!
My 15 Simple Nutrition Tips for Feeling and Looking Fabulous!
I have formulated the following simple tips that you can implement into your daily diet; they are my tried and tested ways that will assist you to improving your overall health. However, please remember that no specific diet is suitable for everyone – it’s important to listen to your body and see what works for you. Your body is extremely communicative – always listen to what your body is telling you and act upon it. At first, like with any change – you may initially experience symptoms such as lack of energy. However, over time you will start noticing the benefits and your energy and overall vitality should improve.
1. Remember to Keep It Simple
We have over-complicated everything when it comes to nutrition. Our bodies really don’t need a huge range of dietary supplements, superfoods and powders. Yes, small amounts can be fantastic – however, so many people are over-doing health products in an attempt to try and reach that optimum health! I believe most of this is because of incessant advertising – companies are consistently creating products, whilst claiming we NEED this new product in order to feel great! I have been there – trust me! And you know what? It barely made any difference – in fact I think it created more problems. Our bodies can only cope with certain amounts of nutrition per day, we don’t need anywhere near as much food as we are told we need. I believe going back to our ancestral diet is the best diet for our bodies –small amounts of lean proteins, lightly steamed vegetables, whole-grains, small amounts of fruits, low-fat and low-sugar; basically whole foods that are in their most natural state.
2. Don’t Over-Eat; Small Portions are Key
Our stomachs are only designed to hold small amounts of food. At each sitting, aim to eat no more than the size of your fist and aim for 6 small meals throughout the day at this size – this will keep your metabolism speed and your blood sugar levels steady. When you feel 80% full, stop eating – it takes a few minutes for your body to recognise your stomach being full. If you carry on eating until you feel full, in a short time, you may experience discomfort. Not only will over-eating make you feel uncomfortable, it can also increase your chances of weight-gain, gas and bloating caused by fermentation; even more seriously it can increase your risk of heart disease, certain types of cancer, gallbladder disease, high cholesterol and type 2 diabetes.
3. Chew each Bite 30-50 times
The less we chew, the more our bodies use up vital enzymes in order to break down the food – this causes ageing of the body, using up vital life-force to break down food that should be chewed in the mouth. By chewing each bite 30-50 times, you will liquefy the food before it reaches the stomach –the body will therefore use up less vital enzymes to break down the food, reserving your vital life-force and creating increased longevity. Your digestion process will operate much more smoothly and gently.
4. Eliminate The Toxins!
Aim to avoid processed foods and drinks with additives; in particular try to avoid ‘E’ numbers (artificial colours, preservatives, flavourings) and artificial sweeteners such as aspartame. Aspartame may be linked to neurological disorders such as Alzheimer’s disease, depression and insomnia. This also goes for conventionally grown or genetically modified fruits and vegetables; these products can contain a whole range of toxic by-products such as pesticides and heavy-metals that can cause harmful effects on the body. This also goes for drugs, cigarettes and alcohol, all of which, contain thousands of harmful toxins. If you have a problem with any of these substances, then nutrition is the least of your worries! For more information on drug and alcohol problems, please visit my ‘Drug and Alcohol-Free’ section. Alcohol, however, if consumed in moderate amounts is ok!
5. Drink Purified, Alkalising Water
The water we drink is hugely important to our overall health. If we aren’t drinking purified and alkalising water, our cells are not becoming properly hydrated. The majority of us are extremely dehydrated without even realising. Our cells are depleted of vital nourishment and we confuse our hunger with what is actually dehydration. Tap water contains a vast range of nasty chemicals, substances and bugs including bacteria, hormones, viruses, heavy metals, pharmaceutical drugs, chlorine, fluoride – the list goes on & on. All of which enter the body and wreak havoc on our our organs, causing problems such as toxicity increase, heavy-metal overload and hormonal imbalances. Tap water barely hydrates us because of this, instead it overloads the cells with toxins ironically creating more dehydration. The best filter I have used is the ‘Berkey’ filter. This filter literally removes 99.99% of contamination from tap water – after a week of drinking the water from a Berkey filter, you will notice certain benefits such as increased energy, greater mental clarity, clearer skin and brightened whites of the eyes. You can mineralise your freshly filtered water by adding Celtic sea salt and a squeeze of lemon.
To learn more about the ‘Berkey’ filters/purchase, please visit:
6. Ensure Correct Acid/Alkaline Intake
For optimal nutritional health, we must consume the correct amount of alkalising and acidic foods. Aim to consume 80% alkalising foods and 20% acidic foods. We need this ratio of each in order to create a healthy internal terrain. Acidic foods such as dairy, meat and sugar, cause inflammation. Whereas alkalising foods reduce inflammation. However, it’s equally important to remember that a completely alkalising diet isn’t healthy either. We need the 80/20 balance of both food sources for optimum nutritional health. Most western diets are far too high in acidic foods and is believed to be one of the leading causes of illnesses such as obesity, diabetes type 2, heart disease and certain cancers.
7. Alkalise Your Body First Thing in the Morning with My Digestive Cleanser
Give this highly alkalising recipe a go! This detox drink will cleanse the liver, kidneys, purify the blood, awaken you and help to remove toxins. It might take a bit of getting used to as it has an acquired taste, however, it’s a great way to kick-start your digestive system into action, helping to awaken the body and mind!
1 inch of ginger
1 inch of turmeric root
½ teaspoon black pepper (helps the turmeric to absorb 2000 times more effectively)
1 quarter organic cucumber
Half a lemon
Half a lime
250ml of purified water
Mix all the ingredients together in a blender until smooth, drink & enjoy! Blending the ingredients retains the fibre, aiding digestion.
8. Eat the Rainbow!
A great deal of the Western diet contains a lot of beige foods such as breads, pasta and dairy foods. It is vitally important to ensure that you are consuming a wide range of colourful vegetables and fruits on a daily basis – whilst rotating these foods regularly. By ensuring we regularly rotate a rainbow of various whole foods, we are strengthening our immune systems as well as increasing our overall nutritional intake. Try to incorporate a range of different colourful fruits and vegetables in every meal.
9. Limit Your Intake of Processed Foods, Dairy, Red Meat
Processed foods, dairy and red meat are loaded with additives, preservatives and hormones and are all highly acidic, inflammation causing foods. Inflammation is the cause of all pain and dis-ease within the body. These foods are also hard for the body to digest putting pressure on the digestive organs and thus causing the digestion to slow down. Try limiting your intake of all of these food sources and watch certain ailments such as joint-pain, low-energy and acne decrease. If you want to consume dairy or red meat, ensure you stick to organic produce as the hormone content is dramatically reduced.
10. Eliminate Refined Sugar!
Giving up refined sugar was by far one of the best decisions I ever made. Your skin, mood, body shape, sleep and focus will improve dramatically! For tips on ways to quit sugar, please see the ‘Sugar-Free’ section. Also by subscribing to my newsletter you will receive my tried, tested and proven top 10 ways on how you can quit sugar – for good!
11. Increase Your Intake of Organic Fruits and Vegetables
There have been many studies conducted over recent years in order to prove whether or not organic crops are healthier for the body. There is little evidence to show that organic crops are actually more beneficial for the body. However, knowing that conventionally grown and genetically modified crops can contain a whole range of chemicals and toxins, in particular cadmium and numerous pesticides, I would rather opt for organic crops any day! Yes, organic food tends to be more expensive that conventionally grown and genetically modified foods, however, you must remember that your health is your greatest investment. Your health really is your wealth and you cannot put a price on great health.
12. Take Activated Charcoal Daily
Activated charcoal really is the wonder substance! If you are going to take any extra dietary supplement, ensure to incorporate this! The reason being, in today’s world we are exposed to increasing amounts of toxins from our food, water, environment and from increased stress levels, putting massive stress onto the body and thus greater risk of ailments and dis-ease. Activated charcoal is a great detoxifier as well as having a whole range of other benefits for the body. Some of the awesome benefits of activated charcoal:
· Helps to alleviate gas and bloating as it binds to gas-producing elements in the body
· Removes toxins by binding to substances such as organic compounds, pesticides and heavy metals – it even helps to whiten teeth!
· Promotes a healthy digestive tract by removing toxins from the system – remember if we have great digestive health, our overall health is going to be good!
· Slows down the ageing process by helping to prevent cell damage to the liver and kidneys; it also helps to support the adrenal glands
· Supports cognitive function
· Reduces high cholesterol
To learn more about/purchase activated charcoal, please click here:
Soups, juices and smoothies are a great way to incorporate more fruits and vegetables into your diet, especially if you don’t like the taste of some veggies, it’s a great way to disguise the flavour whilst still receiving the benefits! Not only can they dramatically increase your nutritional intake, they are also gentle and soothing on the digestive system, allowing the system to rest. Remember to limit the portion of fruit to one serving per juice/smoothie in order to keep the sugar content low. Try implementing at least one juice, smoothie or a homemade soup in your daily diet.
14. Carry out a Cleanse at Least Twice a Year
As stated previously, we are exposed to ever-increasing amounts of toxins in our lives every single day. Our environment, food, water and air is becoming overloaded with toxins. Not to mention the increasing amounts of electromagnetic frequencies that is filling our invisible environment, penetrating our bodies without us even knowing.
Our bodies aren’t designed to cope with the increasing amounts we are exposed to; toxic overload can make you feel sluggish, lead to acne, cause allergic reactions as well as a whole other range of ailments. Therefore, it is important to carry out a cleanse/detox at least twice a year. There are numerous different cleanses you can do and all for different amounts of times. The benefits of cleansing are endless. However, remember to start slowly! For example, start with a one-day juice cleanse and build it up. It is possible to carry out 30-day juice cleanses but don’t go straight for this as your body can go into shock. Other great cleanse examples include a heavy-metal detox, a lemon-water cleanse, a water fast / coconut-water fast, a 10-day green smoothie cleanse and a colon and liver cleanse. To learn more about water-fasting, check out my 5-day water-fast blog post!
By carrying out a bi-annual detox, you will increase your energy, improve your skin, keep your body weight at a healthy level and increase your overall vitality. Detoxing massively strengthens the immune system creating optimal health throughout the year fighting off any unwanted pathogens that enter the body throughout the seasons and helping you to feel awesome!
15. Use Natural Skin / Body Products
Most skin, hair and body products on the market contain a whole range of unhealthy toxins that can enter the body within 26 seconds of contact with the skin or even quicker in the mouth. Most shampoos and body/facial washes and creams contain harmful parabens (preservatives) and sulphites such as SLS’s (sodium laurel sulphate) – known to have been used as rat poison! All conventional toothpaste contains large amount of SLS and fluoride – both of which, are toxic to the human body, and entering the bloodstream even faster in the mouth.
Try swapping your toothpaste for a non-fluoride product. Click on this link to see / purchase my favourite brand:
Also instead of using chemically-laden moisturisers, use organic, cold-pressed coconut oil – your skin will LOVE it! Click on the link to read more about & purchase my favourite brand:
Stay happy, healthy & conscious