Food & Drink

Breakfast
Eating a good breakfast boosts morning mood, memory and powers of concentration. Eating cereals, breads, fruits and juices help raise glucose levels, refuel the brain and boost the body’s energy and nutrient supply. Make your own Muesli – Some organic oats mixed with organic yogurt, milk and add grated apple, chopped dried fruit and nuts.

Fibre
Eating three servings of whole grains each day provides essential nutrients, fibre and could help protect against heart disease and certain cancers. Good sources include porridge, whole-grain cereals, bread, whole-wheat pasta and brown rice.

Meal Times
Take meal times seriously, take your time eating, chew well, eat early and don’t miss meals.

Prepared Food
Read your food labels. If you can’t spell it don’t eat it. If you can’t pronounce it definitely, don’t eat it. If there is sugar &/or vegetable oil in the top 5 ingredients avoid it. Ask yourself – what is this going to do for me?

Water
Sip it or Drink it! Around two-thirds of our body is water, which is constantly lost via sweat, breathing and urine. To avoid dehydration, which affects concentration and physical performance drink up to 2 litres a day – earlier in the day is better to save night visits to the loo. Remember to drink more fluids when it is hot, if you have been exercising or when sick.

Vegetables
Eat them! Eat a large portion of green vegetables daily – spinach – cabbage – avocado – asparagus – green beans – mange tout – courgettes – green peppers and there are more. Make friends with your local green grocer or farmers market. Green leafy vegetables are rich in folic acid. Soups are a great way to increase your intake of veg. Eat seasonal and support your local ‘Farmers market’.

Fruit
Eat them! Eat about three to four portions of different fruits daily. Eat them in a variety of colours and you will benefit even more, as each colour signifies the unique nutrients and antioxidants they contain. Fruit smoothies are a good way of boosting your fruit intake. Add organic milk or yoghurt to thin to the desired consistency.

Fish
Eat it! Eat fish about three to four times a week – make friends with your fish monger.

Meat
Eat if you like it but make sure you eat good quality and organic if possible and three to four times a week is enough.

Bones
calcium is needed for healthy bones and teeth. Found in dairy foods, leafy green veg, dried figs, beans, nuts and OJ. Do weight bearing exercise like walking or climbing stairs to keep bones strong.

Minerals and Vitamins
Two Brazil nuts are enough to provide our daily requirement of selenium which will help the body’s antioxidant defence system.

Caffeine
Cut down or avoid tea and coffee– there are lots of good herbal teas available now.

Detoxify
Have one day a week where you only eat fruit, raw vegetables and drink plenty of water – your body will thank you for it.

Vitamins/Minerals
Take one! Make friends with your local health food shop and take a good quality supplement. The land we are growing our food on has greatly reduced its mineral content – so if it is not in the soil it is not in the food.

Eat breakfast like a King, lunch like a Lord and supper like a Pauper. Your body and mind need the energy that you put into it early to keep working well – this also cuts down on the craving for more food in the evening.

If you are drinking more than 2 units of alcohol per day you may be drinking too much – give your liver a break. Think moderation but if you do drink a glass enjoy it…savour it.

Start a meal with soup – home made if possible and you can make heaps to last. The benefit is it will help you feel less hungry for your main meal.

Think quality not quantity and eat better, smaller portions.

Like Chocolate – think dark and you will eat less – pick one high in cocoa solids 70% at least

Know what you eat and cut out the E’s.

Like butter? Just eat a little less.

Oil is good just make sure you have a good quality Olive oil.

Eat regular meal and stop eating before you are full – give your stomach time to catch up.

Have cravings in the evening? Drink a large glass of water first you may just be thirsty. Clean your teeth. Go to bed early!

Hungry between meals then snack on fruit or vegetables.

If you still like bread – skip the sliced packet and try some other types generally better quality!

Beware of leftovers – use as part of your next meal and not snack.

Rearrange the refrigerator. Have the foods you can eat at the front.

Do not buy what is not good for you.

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