1. Cut Back on Sugar
Sugar and other highly processed carbohydrate foods drastically raise blood sugar levels, a situation that is considered very inflammatory and is related to a range of health effects including metabolic disorders, cardiac problems and degenerative brain disorders!
2. Avoid Wheat
Wheat-containing products like bread, pasta, cookies and crackers, are some of the culprits responsible for elevated blood sugars. Beyond this, wheat and gluten may be related to a range of immune problems and could lead directly to negative effects on the human brain. While most people don’t have coeliac disease, around 30% of us may exhibit a type of gluten allergy or intolerance.
3. Eat Good Fats
Fats have had a bad rap for many years. The reality is that eating fat does not make us fat, nor does it encourage cardiovascular problems. Fat provides building blocks for many structures throughout the body, from cell membranes to steroid hormones and having the right balance of fats helps us to regulate inflammation and immunity correctly. Eating a higher proportion of natural fats like avocados, coconut cream and nuts (instead of sugar and highly refined carbohydrates) actually encourages the body to lose fat.
4. Have Protein at Every Meal
Protein is an essential nutrient and is responsible for the building and repair of cells, tissues, organs and systems within the body. In fact, apart from water, we primarily consist of protein structures. Eating enough protein not only meets these requirements but also encourages a more fat-burning. A higher proportion of protein in the diet has been associated with lower body-fat levels.
Note: A protein supplement like Nuzest’s Clean Lean Protein can help to provide the protein base for a smoothie – a great option for a simple, convenient meal.
5. Eat Your Veggies!
Vegetables provide essential vitamins and minerals that act like keys to unlock cellular processes. Without these important nutrients, the body is unable to do much of anything! Vegetables also provide bulk and make us feel fuller. This makes it easier to stay on track with our nutrition. As a general guide, we should aim to eat six fist-sized servings of vegetables per day (split between lunch and dinner).
6. Eat More Berries
I like to think of berries as nature’s multi-vitamin. They are nutrient-dense, high in antioxidants and relatively low in calories and carbohydrates. Berries have been shown to help reduce oxidative damage that is associated with a range of health and metabolic disorders.
Note: Consider using a multi-nutrient formula such as Nuzest’s Good Green Stuff if your intake of berries and vegetables is lower than this.