When I meet with my clients for their initial consultation this is what I see time and time again. They are confused about which foods they should be eating for optimal health and which foods may be resulting in their health concerns. They have been misinformed for years which may explain their low energy, weight gain, hormonal issues, PMS, digestive complaints and much more.
So I thought I would provide you with some helpful tips to get you started on the road to improved health. It all starts in your shopping cart, it is here that our health choices are made and where you can choose to support your health, or support disease. We want to make sure that what we are bringing into our house to be used in recipes or as snacks or desserts are going to feed our cells and allow our body to thrive and survive.
Here are Simple Foods that you should always have in your pantry/fridge to support optimal health and wellbeing:
Fresh Vegetables: These are the powerhouses/superfoods of nature and we are just not eating enough of these on a daily basis. Focus on those that are seasonal and local which will boost nutrient content, also organic where possible (see previous post on Clean 15 & Dirty Dozen). The best to include are: Kale, Swiss Chard, Spinach, Spring Greens, Broccoli, Asparagus (now in season), Cauliflower, Green Beans, Rocket, Mixed Leaves, Watercress, Cucumber, Peppers, Celery, Sweet Potatoes, Squash, Beets, Onions, Leeks, any other UK varieties
Fresh Fruits: These are packed with antioxidants and other important vitamins & minerals that help support our health. Although they have many health benefits they should not be eaten in excess as they are still high in natural sugars. Enjoy them 1-2 times per day. The best to include are: Blueberries, Raspberries, Strawberries, other varieties of berries, green apples, pears, kiwi, oranges, lemons and limes.
Healthy Fats: Avocadoes, Coconuts, Coconut Oil, Olives, Cold Pressed Extra Virgin Olive Oil, Hemp Seed Oil, Avocado Oil, Walnut Oil (all cold pressed), Nuts, Seeds, Nut/Seed Butters, Ghee, Grass Fed Butter, Wild Fish
Animal Protein: Pasture Raised Chicken, Turkey, Eggs, Wild Fish, Nitrate Free Bacon, Grass Fed Beef/Lamb in moderation (once per week)
Herbs/Spices: These are great for adding into various recipes. Basil, Coriander, Parsley, Mint, Dill, Chives, Thyme, Rosemary, Oregano, Chillies, Garlic, Ginger, Turmeric, Himalayan Salt, Black Pepper, Cayenne, Paprika, Cinnamon, Nutmeg, All Spice any others you enjoy cooking with.
Wholegrains: When it comes to wholegrains there is still alot of confusion, we want to focus on the grain that grows from the plant and hasn't been processed/milled or changed into something else. The best to include are: Quinoa, Buckwheat, Millet, Wild Rice, Organic Oats, Amaranth.
Frozen: Organic frozen vegetables, frozen berries, extra protein like wild fish and chicken
Sauces/Spreads: This is where our fridge and pantry can get cluttered and filled with foods packed with added sugars, additives, preservatives and chemicals that do not support optimal health. Instead focus on healthier choices. The best to include are: Dijon Mustard, Tamari (GF), Tahini, Coconut Aminos, Balsamic Vinegar, Raw Apple Cider Vinegar, Hot Sauce like Srirancha, miso, kimchi, fermented vegetables
Healthy Snacks: We all like to have snacks on hand for those moment when we need a little boost in energy, but this is where a lot of us fail when it comes to optimal health. The best to include are: Nuts, Seeds, Nut/Seed Butters, Avocadoes, Naked Bars, Primal Bars any other raw food bar that only has dried fruits and nuts/seeds in it, coconut, 70% or higher dark chocolate, hard boiled eggs, vegetables, homemade hummus.
The one thing I tell all my clients is:
'If it grows from the ground or eats what grows from the ground then enjoy eating it, if it is made in a factory by someone in a lab coat then put it back on the shelf'
Debbie Vanderboom, Nutrition Advisor
To book an initial consultation and work with me on a nutrition plan that is right for you and your needs please do get in touch. Special Summer Package Now Available.