As the seasons change, we may have the tendency to want to make adjustments in our own lives, whether
it be personal or casual, a new season always institutes new things. The month of September is the perfect
time to reflect and as we approach the warmer spring weather, we’re inspired to take a closer look at our
eating habits and simplify our diets by eating the things that really make us feel good and by limiting the
foods that are harmful to our bodies
OUT with the OLD …eat and drink less of these:
Sugar - High intakes of added sugar is linked with risk factors for heart diseases such as high blood pressure and high triglyceride (fats and oil) levels. Processed foods are loaded with hidden sugars, so if you absolutely ‘must’ indulge in something sweet, rather opt for a fruit
which will give that natural sugar fix.
Alcohol - Not everyone wants to hear this one, but the facts remain. Alcohol takes a major
toll on our liver, this is the organ devoted to ‘detoxing’ our systems. In addition to this, it
also acts as a diuretic making it harder to stay hydrated; most of us don’t drink enough
water anyway, so we have a double negative influencing our ‘cleansing’ organ and the way
that it functions.
Salt - Cutting out copious amounts of sodium lowers the risk of heart disease. Restaurants
and processed foods contain high amounts of sodium, so cooking at home using fresh
ingredients will be a healthier option. Try boosting your flavours with herbs and spices
rather than salt.
Saturated Fat - Depending on which diet you are following, one should generally avoid animal fats and swap them for healthier mono-unsaturated fats from plant foods like nuts,
avocados and olive oil. (Mono-unsaturated fats may help lower blood pressure.)
Refined Grains - Aka white flour, white rice (which is stripped of any beneficial fibres,
vitamins and minerals). So they are adding calories, without providing much in the way
Processed Foods - By cutting these out, you can easily minimize your intake of added sugars,
salt and saturated fat too. Go through your cabinets and see which of your foods come in
boxes and think of replacements. E.g. swop your crackers and chips for crunchy veggies and
a nutritional dip.
IN with the NEW …eat and drink more of these:
Water - Our bodies are 60 percent water and it’s vital for the function of every organ system, helping to circulate oxygen and whisk away toxins. If you’re not a fan of plain
water, try a spritz of lemon or lime to jazz it up.
Green Tea - Boosts our immunity, fights cavities and is full of anti-oxidants. Try swapping one of your daily cups of coffee for a cup of green tea instead.
Fruits and Vegetables - They are nutrient and antioxidant-rich, low in calories and can help lower your risk of heart disease. When planning your meal, make your veggies
the ‘center of attention’ and compliment your meal with your proteins and starches.
We tend to do it the other way round.
Whole Grains - Eating more whole grains can reduce your risk of cardiovascular, infectious and respiratory diseases. Choose 100% whole-grain breads and tortillas and
try eating one new-to-you grain, such as quinoa or wild rice, each week.