Hello again from a very wet Scottish Highlands, it has been pouring most of the day so far a bit of a shock after all the nice weather we have been having but the garden needs it. I am now picking peas and seem to have a very good crop coming along. I had planned to be picking blackcurrants this weekend but unfortunately the birds pipped me to the post. I kept saying I would net them but didn't get around to it!
I have been moaning lately because all my waistbands are getting tight and my trousers are only OK if I remain standing! So I'm thinking seriously about cutting down on cakes and biscuits which are my main downfall. Anyway I found some interesting information about a healthy diet by a top nutritionist and thought I would share it with you.
- You’ve heard this one before. Eat
at least four servings of vegetables and three
servings of fresh fruit every day
(especially dark green, leafy and root vegetables
such as carrots, pumpkin, sweet potatoes,
broccoli, spinach, silver beet, green beans,
capsicums and peas, and fruit such as apples,
pears, bananas, berries, melon and citrus
fruit). Eat fresh, local, seasonal, whole,
organic, raw food as much as you can. Organic
fresh produce contains more nutrients and
far fewer pesticides. A recent study of 15,000
people in Hawaii revealed the more fruit and
juice they ate (over 34 years), the greater
their risk of Parkinson’s disease –
a degenerative brain wasting disease the researchers
attributed not to the fruit but to the pesticides
on it. So yes, eat more fruit and veg, but
make sure it’s organic.
- Avoid refined carbohydrates (e.g. white
bread/rice) and eat more complex and
unrefined carbohydrates such as whole
grain starches (e.g. wholemeal bread, brown
rice, wholemeal pasta), beans and pulses.
Wholegrains are fibre and mineral rich, have
lower glycaemic impact, and are now known
to help lower the risk of cardiovascular disease.
- This one’s really important and often
overlooked in those crazy low-fat/no-fat diets.
Eat foods rich in essential fats
such as oily fish (mackerel, sardines, salmon),
seeds (e.g. hemp, flax, pumpkin, sunflower)
and cold pressed oils (e.g. pumpkin or flaxseed
oil). Essential fats lubricate your skin and
joints, keep your cells healthy, are a major
building block of your brain, and reduce inflammatory
responses like allergies, asthma, eczema,
arthritis and hay fever. If you have any of
these, or even something as common as frequently
dry skin and lips, you probably don’t
eat enough essential fats.
- Just as important as step three above, reduce
consumption of harmful fats. Avoid
fried, burnt, BBQ’d or browned food,
‘hydrogenated’ fat and excessive
animal fat. While fried food is yummy (no
doubt about it), it’s also one of the
best ways we know of to use your fork to dig
your own grave. Eat it in moderation. Fried,
burnt and BBQ’d foods contain masses
of free radicals that damage cells and speed
ageing. Hydrogenated fat is a nasty artery-clogger
found in many processed foods, but importantly,
it’s prohibited in organic foods.
- Eat moderate amounts of animal protein (meat,
dairy) and increase your fish and
vegetable sources of protein like
nuts, seeds, beans, lentils and tofu. Choose
organic meat and dairy products as much as
you can. Why? Apart from the animal welfare
issue and the fact that it tastes better,
one of the key reasons is that pesticides
are fat-soluble, so fatty foods like meat
and dairy can be major sources of pesticides
in your diet. Eggs are an excellent source
of protein and WON’T raise your cholesterol.
Yes, you heard me right – dietary cholesterol
has little effect on blood cholesterol because
- newsflash! – your liver makes cholesterol!
Studies again and again have failed to confirm
a simple link between dietary cholesterol
and blood cholesterol. This doesn’t
mean you can eat whatever fats you like –
your overall blood fat profile is still important
for your risk of heart disease, hence the
advice to eat fatty foods like meat and dairy
products in moderation and choose more fish,
eggs, and vegetarian sources of protein.
Some very helpful advice here I think , its so easy to be like me and slip into bad habits isn't it? I am going to try and turn over a new leaf and only have cakes and biscuits as an occasional treat not as part of my daily diet. I'll let you know how I get on. If you have any dietary tips post a comment I would love to hear from you.
Footnote: Is someone trying to tell me something? I popped out to buy some fish just as I finished my blog, we have a man that comes to the house. While I was out there the cat stole and ate one of the strawberry cheescake muffins cooling on the side. I just hope it gets fat!
Linda
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