DITCH THE DIET
A survey by Lighter Life has found that the ‘D word’ – diet – is out of favour, with 71 per cent of people preferring terms such as ‘health kick’, ‘healthy-eating regime’ or ‘mindful eating’.
I’m glad to see the back of the word ‘diet’ as it’s synonymous with other ‘Ds’ such as drudgery and deprivation – the reason why up to 90 per cent of people who lose weight on a diet put it back on again. However, it’s important we don’t just replace the name ‘diet’ with another moniker that’s essentially the same thing – something you ‘do’ for a while, before going back to bad habits.
Committing to a healthier way of eating over the long term is the real game changer that can help control your weight, but it does take a change in mindset. Here are my four fop tips to help you ditch the ‘D’ for good.
• Do what works for you – there’s no one-size-fits-all eating plan and you’ll fail if you fry to force yourself to eat foods you dislike.
Committing to a healthier way of eating does take a change in mindset’.
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• A good basis for healthy eating is packing in as much fruit, veg and fibre as you can. Beyond that, if you prefer to go lower or higher carb (or protein), that’s up to you.
• Allow yourself flexibility and the occasional treat. There’ll be days when you won’t be perfect, but it’s how you’re doing overall in a week or month that counts.
• The key is to keep monitoring yourself – if not with scales, with how you feel in a favourite pair of jeans, or just in your skin.
Celery juice is the new trend taking over Instagram, but is this juice, whose fans include Gwyneth Paltrow and Pharrell Williams, as great as it’s cracked up to be? Celery is fine in a green smoothie and a good source of potassium, which helps to keep blood pressure healthy, but many of the claims being made for if – often targeted at the ill and vulnerable – are well over the top. Proponents of the juice claim it can calm inflammation and tackle autoimmune conditions such as Crohn’s disease and even multiple sclerosis, but there’s no evidence for this.
Celery does contain antioxidants called apigenein and luteolin which, in some animal studies, have been shown to slow the growth of breast and colon cancer cells, but celery isn’t the only food to contain these components (green peppers, parsley, citrus fruit and tea are also sources). Nor are these the only plant chemicals that are cancer protective, so just eat a wide variety of fruit and veg.
THE TRUTH ABOUT NITRATES
MlWhy are nitrates in beetroot good for you, but those in bacon bad?
LA Nitrates are processed by the body in different ways, depending on their source. All nitrates we consume are converted to nitrites in the stomach, where they can be made into two other compounds. The nitrites derived from vegetables such as beetroot, spinach and rocket tend to become nitric oxide, which protects cells, regulates heart rhythm and widens blood vessels. The nitrites derived from processed meats are much more likely to convert into cancer-promoting nitrosamines before or after consumption. Nitrosamines form due to reactions with proteins and iron also found in the meat. Drinking a small glass of orange juice with your occasional bacon sarnie can help, as vitamin C reduces the formation of nitrosamines.
5 Day Plan, reveals how she eats for wellbeing
‘I usually do yoga, Spinning or go for a run first thing in the morning. Then, tor breakfast, I love to eat bircher museli, which I’ll prepare in advance the night before. Otherwise it’s the classic eggs and avocado.’
‘I love supertood powders – they are incrediblly nutrient dense and a great way of getting more nutrients into your diet. I’ll have them in a shake or smoothie.
My favourites are maca, cacao, spirulina, wheatgrass and ashwaganda.’
‘What I eat for lunch depends on where I am and what I’m doing. If I’m at home, I’ll try to put something in my soup maker or slow cooker such as a stew, curry or soup. But my favourite lunch is a bit of everything – some houmous, a boiled egg, a bit of brown rice, some greens. It’s like having a little picnic on my plate!’
‘I drink herbal tea – a lot of it! I have all kinds of flavours, including green, jasmine, nettle, liquorice and mint. I like to mix up teabags too in different combinations.’
‘It I’m eating dinner at home, it’s usually a vegetable or lentil stew or vegetable curry with brown rice, or pasta with homemade pesto. When I’m out tor dinner, I’ll have exactly what I fancy, whether that’s a steak with chips or a pizza. You’ve got to enjoy it all!’
‘I take supplements when
I think I’m lacking. For example, if I’m rundown or stressed, I’ll take a potent B Vitamin. At the moment,
I’m taking 50 Billion by Renew Lite, a live bacteria supplement. I take this every night before bed. I do a course every six months!’
‘I believe in everything in moderation. It’s not rocket science.
I always tell my clients “the perfect plate” tip – that’s one third veg, one third lean protein and one third complex carbohydrates.
There’s also no point in beating yourself up if you slip up once in a while. Food is amazing and we should enjoy it all.’
‘I find nuts and seeds are a good snack – especially if I’m on the go.
My all-time favourite, however, has got to be houmous and crudites.’
RosemaryFerguson is a qualified nutritionist and naturopath and founder of The 5 Day Plan (the5dayplan.co.uk) a working-week meal plan designed to stimulate your metabolism and increase your energy levels. She’s also co-founder ofFilth with chef Gizzi Erskine, and an authorand mum ofthree girls.
‘As you would expect, Rosemary’s diet ticks all the boxes when it comes to healthy eating. She has a sensible, pragmatic approach to eating and I like the fact she understands that nothing is off limits – a healthy, balanced diet is about what you eat most of the time and, providing what you eat most of the time is healthy, as it is in Rosemary’s case, you don’t need to worry about the occasional treat. As she says, food is amazing and we should enjoy it all. There doesn’t seem to be a lot of dairy in her diet, which isn’t necessarily a bad thing, but it she doesn’t eat dairy, she should eat other calcium-rich foods.’
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