Ananda Mahony
NaomiThe answer to fad diets! (LINK)
April 6th 2008 07:21
Diets are short term, good habits last for a lifetime. Habits for a lifelong healthy eating
Eat whole foods
o Whole foods have one ingredient – itself. They are un- or minimally processed and don’t contain a raft of additives. Some examples of whole foods include fruit, vegetables, legumes, nuts, seeds and whole grains. Think of the colour. Fruit and vegetables are all the colours of the rainbow and grains, nuts, seeds and legumes are often shades of brown. There is no white food in this mix. Think colour when you think whole foods.
o Whole foods are rich in nutrients and provide your body more of what it needs for optimal wellbeing.
Choose your carbohydrates well
o If you want carbohydrates in your diet go right ahead but choose wisely. Choose unrefined complex carbohydrates. Go for whole meal (brown!) varieties of grain. They have a lower glycemic index, provide sustained energy and contain in nutrients that promote good digestion and energy production
o Alternate your grains. If we eat one grain as the basis of our diet, in Australia it is wheat, then we are more likely to develop intolerance. Mix it up by choosing from the whole meal or brown varieties of spelt, amaranth, rice, buckwheat, quinoa and rye.
o Try more legumes such as beans, split peas, legumes, kidney beans etc. They are a great source of sustained energy and nutrients.
Choose good oils
o Good oils are found in nuts and seeds, deep sea fish, refined oils such as olive, sesame and coconut oil.
o Avoid trans and hydrogenated fats. Any oil that was once liquid and is now solid has undergone the process of hydrogenation. A diet high in hydrogenated oils is directly linked to an increase in cardiovascular disease.
o Processed foods tend to contain hydrogenated fats (and lots of sugar) so are best avoided.
Eat red meat in moderation
o Red meat is a valuable source of protein, as are chicken and fish. Protein is important for maintenance and repair and so is essential but we can also obtain protein from food such as whole grains, legumes and eggs.
Practice moderation in general
o If you want a treat, have it. Don’t deny yourself or you may focus on the very thing you want to avoid. But practice moderation and choose your treats wisely. For example go for good quality chocolate, coffee or alcohol and when you do, take a moment to savor the experience.
Read Labels
o Find out what you are eating by reading labels. You may be surprised. If you see ingredients such as flavour enhancers, additives, colours, preservatives etc, think about whether you want to eat that food. If you do choose to eat it, know that your body will have to detoxify it at some later stage.
Ananda Mahony ND is a naturopath and holistic skin specialist. Her practice focuses on the treatment of skin conditions and Food As Medicine. Ananda also owns Vitale Natural Skin & Body Care, a natural & organic skin care store in Paddington. www.vitalenatural.com.au
Eat whole foods
o Whole foods have one ingredient – itself. They are un- or minimally processed and don’t contain a raft of additives. Some examples of whole foods include fruit, vegetables, legumes, nuts, seeds and whole grains. Think of the colour. Fruit and vegetables are all the colours of the rainbow and grains, nuts, seeds and legumes are often shades of brown. There is no white food in this mix. Think colour when you think whole foods.
o Whole foods are rich in nutrients and provide your body more of what it needs for optimal wellbeing.
Choose your carbohydrates well
o If you want carbohydrates in your diet go right ahead but choose wisely. Choose unrefined complex carbohydrates. Go for whole meal (brown!) varieties of grain. They have a lower glycemic index, provide sustained energy and contain in nutrients that promote good digestion and energy production
o Alternate your grains. If we eat one grain as the basis of our diet, in Australia it is wheat, then we are more likely to develop intolerance. Mix it up by choosing from the whole meal or brown varieties of spelt, amaranth, rice, buckwheat, quinoa and rye.
o Try more legumes such as beans, split peas, legumes, kidney beans etc. They are a great source of sustained energy and nutrients.
Choose good oils
o Good oils are found in nuts and seeds, deep sea fish, refined oils such as olive, sesame and coconut oil.
o Avoid trans and hydrogenated fats. Any oil that was once liquid and is now solid has undergone the process of hydrogenation. A diet high in hydrogenated oils is directly linked to an increase in cardiovascular disease.
Eat red meat in moderation
o Red meat is a valuable source of protein, as are chicken and fish. Protein is important for maintenance and repair and so is essential but we can also obtain protein from food such as whole grains, legumes and eggs.
Practice moderation in general
o If you want a treat, have it. Don’t deny yourself or you may focus on the very thing you want to avoid. But practice moderation and choose your treats wisely. For example go for good quality chocolate, coffee or alcohol and when you do, take a moment to savor the experience.
Read Labels
o Find out what you are eating by reading labels. You may be surprised. If you see ingredients such as flavour enhancers, additives, colours, preservatives etc, think about whether you want to eat that food. If you do choose to eat it, know that your body will have to detoxify it at some later stage.
Ananda Mahony ND is a naturopath and holistic skin specialist. Her practice focuses on the treatment of skin conditions and Food As Medicine. Ananda also owns Vitale Natural Skin & Body Care, a natural & organic skin care store in Paddington. www.vitalenatural.com.au
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