Eating healthy doesn’t need to be hard. There’s a perception that eating healthy is expensive and time-consuming (sometimes it is). The problem is, people believe they have to be perfect, so they don’t bother at all. However, perfection is impossible and completely unnecessary.
What ‘Healthy Eating’ Looks Like In 2018
We put so much pressure on ourselves to have a perfect diet, comparing ourselves to how “good” people are eating and how “bad” we have been ourselves. All that pressure and guilt takes the pleasure out of eating.
Healthy eating doesn’t mean you can never eat your favourite foods. It certainly shouldn’t feel like punishment.
This is what ‘Healthy Eating’ might look like to you in 2018:
Ignore fad diets, and restricted and restrained eating.
There’s no one size fits all diet (It’s trial and error).
No foods are ‘good’ or ‘bad’ (Food is not a moral issue). Labeling food gives it power. YOU are the one with the power, not the food.
Ensure you eat your macros daily (carbohydrates, protein AND FATS), but don’t get too hung up on it.
Eat as many vegetables and salads as you can.
Limit (do not restrict) processed foods.
Keep it simple. It doesn’t have to be fancy.
Eat how your great-grandmother ate. Eat food as close to it’s original source as possible.
Don’t have time for eggs in the morning – make a nutritious smoothie. You can get over half of your fruit/veg intake for the day before even leaving the house!
Pick a place to start – don’t put pressure on yourself to change everything all at once. Planning ahead with meals, keeping a list of your favourite recipes handy, and getting food delivered from the supermarket can help you with time constraints.
Have healthy food and foods you enjoy stocked in the pantry, fridge and freezer so you can throw things together on a whim.
Have a meal or small snack every 3 to 4 hours. This fuels your metabolism and helps prevent binges and blood sugar crashes.
Visit the farmers markets or supermarket to stock-up on supplies and dedicate some time each week or fortnight to cook in large batches and freeze meals.
Importantly, instead of focusing on what you think you can’t eat; focus on all of the foods you can eat… and how great such foods make you feel. Be creative with food and keep food fun, this will help remove any stress around food.
Most of all what it comes down to is realising that there is no ‘perfect’ diet. Just a diet that’s right for you, in that particular time. Even the “perfect day” isn’t perfect if you eat the same thing over and over again.
Life is about balance. Doing the things that are right for you the majority of the time. For me, food is not just fuel for my body, it is for pleasure too.
Happy New Year! I hope 2018 is your year to shine!
If you need some help to have a healthy relationship with food, don’t hesitate to get in touch with me here>>
Love pizza? Trying to eat healthy? No problem, I’ve got you covered!
Before you call for a $5 Domino’s pizza tonight. You know the one’s, the one’s where you need a microscope to literally find the so-called ingredients on top.
Yep, well not this pizza baby!
Check out this awesome, healthy, but insanely yummy pitta bread pizza (pizza pretender) recipe instead. You can thank me later!
Friday night dinners are usually take-away of some description. As a kid we used to get fish and chips every Friday night, these days i’m pretty keen for a nice pizza and a glass of red.
These healthy alternatives will let you eat pizza to your heart’s content, without any guilt or indigestion. You can treat yourself knowing you’re having a nutritious meal, and everyone will be impressed by your creative alternatives. While striving to eat healthy all the time is a good goal, it’s important to remember you’re allowed to indulge your cravings in moderation.
If moderation and pizza don’t go hand-in-hand for you,
a) I totally get it! and
b) instead you can make these insanely quick and easy pitta bread pizzas as a healthier alternative. These could totally be eaten every Friday night if you liked.
I’ve made these with both friends and little one’s before, and trust me, they went down a treat!
This makes for one hungry adult.
1 large wholemeal pitta bread
1 tbsp sugar-free tomato purée
1 tsp mixed herbs
6 cherry tomatoes sliced in half
half a small capsicum
1 handful spinach or any greens
8 slices salami, torn into small pieces
6 black olives cut in half
50g cheddar, grated
Heat the grill. Spread each pitta bread with 1 tbsp tomato purée, sprinkle over the mixed herbs and lay on the spinach. Lay the salami over spinach, pop olives and tomatoes on top of salami, sprinkle over the cheese and grill until the cheese is golden and bubbling.
You can literally add any ingredients you like.
Different types of cheese.
Meat or no meat.
Lots of veg.
Get creative and enjoy!
What are you having for dinner tonight?
OK, so you’ve heard about natures original “super-foods” – green veggies. And you want to start eating more greens and reap the benefits. Maybe you want to get in on the green smoothie bandwagon? Read on and I’ll show you some simple ways you can eat more greens.
How to sneak more greens into your diet
So, when I say greens, I mean green veggies (particularly leafy greens). They are some of the healthiest foods you can eat.
Furthermore, they are jam packed full of minerals such as folate, calcium, magnesium and potassium. They also contain vitamins A, C and K and are a great source of beneficial fiber.
And, leafy greens contain chlorophyll, which may help support natural detoxification in your body. At the same time, they are very low in fat and sugar.
They really are the wholefood “super-foods” of the vegetable world!
How can I eat more greens?
Greens add flavour to soups and salads, give crunch to a sandwich and add a depth of colour to your plate. We also eat with our eyes, so making your meals visually appealing (without needing to be a Master Chef) if important too.
There is a wonderful array of different greens around the world, and each country seems to have its own favourites. They include standard salad staples like baby spinach, rocket and lettuce. But also others like broccoli, brussel sprouts, and of course the recently popular, kale.
Additionally, you then have your less familiar leafy greens like beetroot and turnip leaves. Some leafy greens are mild and sweet tasting (like lettuce and cabbage), some have a slightly bitter taste (like spinach and silver beet), and others have a peppery taste (like rocket).
And don’t forget herbs! They are highly nutritious and are fantastic for adding plenty of flavour to almost any dish. I personally love to experiment with fresh herbs.
Some types of greens:
- Lettuce (cos, butter lettuce, red leaf, green leaf, iceberg
- Silver beet
- Bok choy
- Brussel sprouts
- Mustard greens
- Beetroot greens
- Turnip greens
And so much more!
Are greens good for me?
Greens are the perfect food to bulk up and flavour your meals with, making them nature’s perfect weight-management food, without needing to diet or restrict. Even better, including plenty of them in your diet has also been shown to help reduce your risk of cardiovascular disease, diabetes and even certain cancers!
How much should I eat?
For optimal health we should all be aiming to eat 5-6+ serves of veggies every day. Getting this many serves in a day can be quite hard for a lot of people. Myself included.
I recommend eating a variety of different greens (along with other veg) to make sure you get all of the nutrients, vitamins and minerals you need, to help prevent vitamin or mineral deficiencies, chronic disease and for good mental health.
For example, a serve of leafy greens is 75g, or about 1 cup of raw greens (like chopped lettuce, kale or rocket) or ½ cup of cooked greens (like broccoli, cabbage or spinach).
Browse this list of easy ways to eat more greens everyday:
- Green smoothie – Green smoothies don’t have to taste like pond water or leave you starving an hour later. Make them a complete meal with lots of green veg, healthy fats, protein, fruit and a liquid base, and you are good to-go until lunch time.
- Eggs with Spinach- Add spinach or kale (and other veg) to an egg scramble, omelette, or frittata. This is a great way to incorporate veggies at breakfast (or at any meal in fact. ).
- Sautéed kale with garlic and mushrooms – I love this as a side with slow cooked lamb. It’s quick, easy and tastes divine.
- Barbecued asparagus wrapped with prosciutto – Asparagus and prosciutto are a match made in heaven. Need I say more…
- Kale chips – Tear kale into small pieces, removing stalk. Place kale in bowl with olive oil, sprinkle nutritional yeast over kale for a cheesy flavour and toss to lightly coat kale. Arrange on baking tray one layer deep and sprinkle lightly with salt. Bake at 200 degrees for 10-15 minutes or until crispy. Eat em up, yum!
- Throw spinach, kale, broccoli, cabbage etc into soups – Add the leafy greens towards the end of the cooking time, so the greens won’t taste bitter, but will still absorb the other flavours of the soup.
- Homemade cabbage slaw – Use green and red cabbage, carrots, broccoli stems, beetroot and onions and dress with a simple olive oil and vinegar dressing. Great as a side with chicken or seafood.
- Grilled Salmon with Bok Choy and Snow Peas – A simple meal of grilled Salmon, with steamed greens tossed with a little knob of butter melted through. Add some potato mash and you have a gorgeous healthy meal that anyone will eat.
- Easy green salad- Combine watercress, spinach, feta cheese, fresh beetroot and raw walnuts into a bowl. Dress with an olive oil and lemon juice dressing, and serve with any type of protein. One of my favs!
- Broccolini and Kale Quinoa Bowl- When you don’t know what to make for dinner, what do you usually end up making? My go-to is a quinoa bowl. For this bowl, I lightly blanched some broccolini and toss my cooked quinoa with kale, fresh mint, chickpeas, avocado, and my favourite part – slices of watermelon radish.
Mix it up and get creative. You don’t have to live off green leaves like a rabbit all day!
In fact, you shouldn’t. This is not about dieting and restriction.
Make greens the focus of the dish and fill your plate or smoothie up with other essentials like complex carbs, proteins and healthy fats.
It will then leave you feeling satisfied and energised until your next meal.
What are your favourite greens?
If you need support with your diet, please don’t hesitate to get in touch here>>
We all hold beliefs about food and eating that are deeply embedded in the psyche that we neither recognise or question. Even when they are invisible to you, believe it or not, these beliefs may be driving your eating decisions.
These innermost beliefs have developed from messages you were given directly or indirectly, from family, friends, the media, etc. Sometimes they are cultural norms so it never occurs to you to question them.
Mindful eating is a good way to become more conscious of what you are eating. It teaches us to pause and become curious about our physical sensations, thoughts, and feelings, giving us a way to become conscious about our underlying beliefs.
Do you recognise any of the below examples driving unwanted eating behaviours?
– There’s starving kids in Africa – I shouldn’t waste food.
– It’s rude to refuse food.
– I always eat dessert after dinner.
– Food is a reward that I must earn.
How Do You Keep These Unconscious Beliefs From Taking Over?
Next time you don’t like how an episode of eating turns out, pause to ask yourself if there was a subconscious belief influencing your eating decision.
Be aware of your beliefs. Journal them if that helps.
Feel your feelings/old stored negative emotions by doing emotional processing work (blog on emotional processing coming soon).
Tell your unwanted beliefs to bugger off! Trust that you’re in charge of what and when you eat, and that your body knows best.
Simple is rarely easy. Rewiring the brain of unwanted and limiting beliefs around food and eating may be hard work in the beginning… but it will be worth it.