Meat & dairy – myths and misunderstandings

As with sugar, this is a topic where many people need to unlearn much of what they have been taught about 'healthy' options. Dairy products are still animal protein. On this diet you want to avoid them. There are plenty of milk substitutes out there, and you can even find recipes for dairy –free cream … Continue reading Meat & dairy – myths and misunderstandings

Processed food

All the evidence for living a full and active life with a minimum of ill health means eating a plant-based, wholegrain, sugar-free diet. The addition of occasional oily fish may not be harmful. Animal products (meat, white fish, eggs and dairy) are consistently shown to be harmful, as are processed grains, processed fat and sugar. … Continue reading Processed food

Intermittent fasting

Intermittent fasting has been practiced for millennia. Mostly due to lack of food and dressed up within religious observance, although some ancestors advocated it for health including Plato and Aristotle. We do know that human beings never had regular access to food (every 3-5 hours) and there is evidence that we become more creative if … Continue reading Intermittent fasting

Fats – the good, bad, and indifferent

Short version: stick to the whole fats (eg nuts, avocado, coconut, seeds) as these are healthier than oils. We need fat, but we don’t need it in the form of oils/butters etc. The ideal cardiovascular diet uses no oil, but this can be hard to achieve. Fat is essential to life but not too much as … Continue reading Fats – the good, bad, and indifferent

Protein

Overall a vegan diet has been shown to be the healthiest (as long as you eat a variety of vegetables), with a high oily fish/nuts diet coming second, closely followed by vegetarian (with variety, but dairy and eggs). Unfortunately a meat based diet consistently comes out worst for us. Vegetable protein is just as good … Continue reading Protein

Fibre

Fibre consumption is proving to be more important in weight management than we thought. There isn’t an upper limit to the amount of fibre we can eat (our ancestors used to eat 100-200g/day) but the recommended minimum is 25-40g/day. On average we eat 12-14g per day. Many people complain that increased fibre makes them bloated … Continue reading Fibre

Eating +8 Vegetables & Fruit a Day

If you do not normally eat this many vegetables, then you will need to increase the quantity slowly or you may upset your bowel. Most of us eat way too little fibre and our bowels have become used to it. Eat fruit or vegetables at EVERY meal (dried fruit in small amounts is included) Eat … Continue reading Eating +8 Vegetables & Fruit a Day

Diet and high blood pressure

Specific foods which can lower blood pressure. Chocolate. 40-100g per day (but be careful of the sugar content or the effects may be negated!). Dark chocolate is probably best, but not proven. Hot cocoa (not hot chocolate) with a dash of sugar is a good way of consuming the cocoa. Curry leaves (pictured above - … Continue reading Diet and high blood pressure

Being Vegetarian

Much of the world is vegetarian and it is consistently shown to be healthier to eat this way. Populations that switch to animal protein start to develop the illnesses of the west. The best evidence is for reducing cardiovascular disease, but cancer, dementia and many inflammatory diseases are also improved. However….avoiding animal protein isn’t enough … Continue reading Being Vegetarian