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Nutrition and Lifestyle

Nutrition and Lifestyle

Easy Nutrition Boost

November 27, 2019

In 2017, only 29% of adults were eating the recommended five portions of fruit and vegetables per day – and the average (mean) was 3.8 portions per day. Fewer men than women meet the five-a-day guideline, and young people aged 16 to 24 are also less likely than other adults to get their five-a-day. In 2017, 18% of children aged 5 to 15 ate five standard portions of fruit and vegetables per day.

Health Suvey UK

The easiest way to be healthier this week?

Add a bowl of greens at each mealtime. 

Why?

There is something about green foods that just works for your body on pretty much every level. Choosing dark green varieties can offer:

  • antioxidants
  • support for detoxing 
  • immune support
  • improved energy
  • anti-cancer

There is a ton of other proven health benefits but for the purpose of just getting to the point: they really good for you.

Greens?

  • broccoli
  • brussel sprouts
  • cabbage
  • s[inach
  • collard greens
  • kale
  • green peas
  • swiss chard

How?

  • salads
  • steamed veg
  • lightly roasted veg
  • sauteed
  • juice

Don’t cook to the point where they limp and sad. Al dente is crunchy and best retention of nutrients. Steam to soften fibre or eat raw for enzymes. Or do both.

Ew, that sounds gross.

  • For salads, try good quality olive oil with sunflower or pumpkin seeds for some crunch.
  • Add lemon to pretty much any of those cooking methods to bring out the flavour.
  • Roast veggies with fresh rosemary and salt and black pepper for flavour. – try not to incinerate the roast veg as I like to do. Then you pretty much-eating fibre. Lower heat for a wee bit longer is better for nutritional retention.
  • Jazz steamed veg with olive oil and salt OR
  • Enjoy steamed veg with hummus. Checks loads of nutrition points. BONUS!
  • Don’t like hummus? – you can make bean dips, baba ganoush is also a great dip.
  • Prefer sauces? Tahini is a great sauce for veg. Remember to add some lemon, salt and water. Otherwise its not so great.
  • Well if you like sauces maybe you like juices? If you walking by a juice shop or have a juicer at home, just shove a bunch of green veg with added lemon and mint, some ginger if you go that way and there, you will get a good helping of green veg.

Yeah, sounds doable

We usually have 2 big meals a day, add whatever greens of your choice to each of those. Not only will you be increasing your fibre but support your detox pathways and boost your immune system.

Don’t beat yourself up if you miss a meal or a day, just continue to do it as much as possible. Eventually, it will become a habit that will serve you well.

If you already are quite on it with green veggies, why not try and add more spices and herbs to your diet. There is always another small step in the right direction.

Herbs and spices are often overlooked as nutritional sources but they are powerhouses in their own right!

Add to meals, salads and even drinks. Spices and herbs are antioxidant-loaded – beneficial for slowing ageing, protecting against disease and supporting the immune system.

If you have any questions or any saucy tips, email me! And I mean like actual sauce tips – I really like condiments. [thrivinglifewithliezl@gmail.com]

Nutrition and Lifestyle

5 plant-based snacks that you don’t have to feel guilty about

March 20, 2019

Nutrient-dense snacks that keep you going through the day and feeling great!

Modern-day snacks are calorie dense and nutritionally void. They are often high in sugar, salt, and other additives. These kinds of snacks lead to weight gain, decreased energy, and blood glucose fluctuations.

On the other side of the coin, nutritionally packed snacks can provide sustained energy, stable blood glucose levels and nutrients for good health.

Snacking through the day means you don’t arrive at that ‘hangry’ point at which time you are more likely to overeat. Eating a little less at main meals and snacking in between is easier on your digestive system, provides more energy with sustained nutrient intake.

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Nutrition and Lifestyle

The Gut-Brain axis – How to heal the Vagus Nerve.

March 19, 2019

New research is emerging on the importance of the gut microbiota and its link to many physical and neurological disorders.

Skin conditions, leaky gut, chronic inflammation, food sensitivities, fatigue, insomnia, depression, anxiety and to the extreme, increased chances of heart disease and cancer have been linked to a bad gut biome.

Research has linked the vagus nerve as the bidirectional communication highway between our gut and our brains. They have linked disorders in each area where the opposite end is suffering. These bi-directional communications regulate neural, hormonal and immunological levels.

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Nutrition and Lifestyle

Do you have a food sensitivity?

March 13, 2019

Food sensitivities are more common than ever. More and more people are discovering discomforts after eating certain foods. Food sensitivities can cause an array of symptoms that are most often undetected. Symptoms can vary, often taking some time to appear. 30 minutes to 48 hours can elapse before a symptom of food sensitivity can appear.

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