We all know that eating healthy foods, at least part of the time, will help us to feel better and live longer. But our increasingly busy lifestyles are making healthy food options tricky – do you really have time to cook up some kale and quinoa when you get home fro m the gym at 9.30pm?
Should you even be eating at 9.30pm – isn’t it bad for your digestion to eat late?
Is kale even that good for me?
Almond milk or soy?
Brown rice or white? Cold or hot?
Organic or fresh?
Gluten free or vegan friendly?
There are so many different views, studies and research published in the media and on Instagram – it’s no surprise we’re confused when it comes to what is or isn’t good for us! So we’ve simplified it for you and created our top 5 tips to nourish your body.
Packed with the vitamins and minerals you need to support your body, we all know that eating fruit and vegetables are essential for our health. We’ve all been told from a young age to eat our ‘5-a-day’. But recent studies show that the variety of fruit and vegetables you’re eating is more important.
Team ESC ambassador Dr Megan Rossi recommends that we eat 5 different vegetables of different colour every day – so make sure you’ve ticked off your greens, red, yellows, purples and whites.
“Falling in love with me this year is all about falling in love with my inner universe of gut bacteria- because after all, our bodies contain more bacteria than human cells! How I do this is by feeding them at least 20 different plant-based foods every week. In fact, feeding our gut bacteria a variety of different sources of dietary fibres not only makes them flourish, but you too!”
Healthy meal planning does require some preparation, but it isn’t impossible!
Set aside a day to plan out your meals for the week – we like to do this on Sunday. Be sure to think about your schedule for the week ahead and any plans you might have. This way you will be prepared for the week with pre-made meals, which takes the guesswork out of what to have for lunch or dinner.
Getting enough, quality sleep is crucial to being able to nourish your body correctly. Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. On-going sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.
And we all know what happens if you don’t get a good nights sleep; you reach for the caffeine and the quick sugar fixes to wake yourself up the next day. We’ve all been there! So make sure you’re getting at least 8 hours of good sleep a night.
We’ll be discussing sleep in more detail later this month so watch this space.
When it comes to weight gain and maintaining a healthy weight, when you eat might be just as important as what you eat. Dr Rangan Chatterjee recommends that we eat within a 12-hour window. Routine is key to maintaining a stable metabolism. He discusses Time Restricted Feeding in more detail in his book The 4 Pillar Plan which, if you have time, is a great read.
The main reason we look forward to eating is because we enjoy it! Liking the taste of the food we’re eating is vital to sustaining a healthy lifestyle. If you absolutely hate what you’re eating, if you’re fantasising about pizza while eating courgetti, and wishing you were eating donuts instead of coyo for dessert, it doesn’t matter how healthy your meals are. Because it won’t be sustainable and you’ll end up overeating! So make sure you’re going to enjoy the food you eat – add some spices and research ways to mimic your favourite foods. For example we’re obsessed with Rhythm108’s healthier Bounty bar.
Until next time,
Team ESC x