Bite-size nutrition tips

I will be adding to this list as and when interesting new things come up with clients. So far these are some of the things that clients and friends has found easy and enjoyable to implement into daily routine. Get in touch if you have some more!

1.Selectively buying Organic veg: There are some plants which protect themselves better from pesticides and these are OK to buy non-organic, such as those with thick protective layers or peel (cauliflower, oranges, bananas, avocado, onion, pineapple, cabbage). Typically, those we eat unpeeled, or which come without a protective skin, are much more likely to have absorbed pesticides and chemicals and therefore are best to buy organic (spinach, lettuce, tomatoes, berries, apples, cucumber and kale).

2.If you have a sweet tooth and want to cut back on refined sugar consumption, try cinnamon.  Cinnamon balances blood sugar levels and can help control cravings. Try soaking a stick overnight in hot water then drink throughout the following day – it’s nice with some ginger too.

3.An apple a day… Apples contain lots of soluble fibre (called pectin) this makes them an excellent treatment for diarrhoea or constipation because the pectin absorbs water in the gastrointestinal tract and swells up, providing bulk which can help normalise bowel function.

4.Make olive oil a staple: Decent olive oil (organic virgin) contains omega 3, 6 and 9. It works as an antioxidant and seems to lower cholesterol. Olive oil should be kept in a cool, dark environment otherwise it can spoil and become a pro-oxidant. Virgin cold-pressed olive oil should be consumed raw and in moderation.

5.Garlic needs time to rest: when chopped or crushed garlic releases an enzyme (alliinase) which can be destroyed when garlic is heated. Leaving chopped garlic to rest 10 mins before cooking can allow the alliinase to develop. Alliinase is a catalyst for other compounds which have medicinal properties such as; promoting healthy blood flow, regulating blood sugar and lowering cholesterol . It is also anti-bacterial and anti-fungal.  Eating raw garlic will increase these benefits, but you could also try to add garlic later on in the cooking process to limit its exposure to heat.

 

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