Good food guide to eating out

Either intentionally or when you accidentally leave home without a better option… Eating out, or even with friends is tricky if you want to eat well, feel good and maintain your weight. This guide is not a way to eat healthily, it’s simply how to make the best choices when faced with mostly bad options. … Continue reading Good food guide to eating out

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B12 deficiency and diet

B12 deficiency can make you feel very unwell as it is a co-factor in most cellular processes. Deficiency often manifests first as fatigue, then neurological symptoms (such as pins and needles) and then as anaemia. There are many other symptoms of B12 deficiency. There are many causes of B12 deficiency. Some are caused by lack … Continue reading B12 deficiency and diet

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

How to sprout beans and lentils

Any whole lentil or small bean can be sprouted. I like mung beans and green lentils the best. Organic beans are most likely to sprout well. You can eat them raw as a snack, put them in salads or cook with them – add them to soups, stews, dhals etc. If you use non-organic, you … Continue reading How to sprout beans and lentils

Drinks

Drink 1.5-2.5L fluid per day. This may vary depending on your circumstances and does include soups and water in food. Do NOT drink your calories in smoothies, juices, fizzy drinks, packaged iced tea/coffee (from the supermarket) etc. Processed drinks also contain a lot of sugar and salt. Our bodies also get hungry more quickly after … Continue reading Drinks

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

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