Can’t pull up your favourite jeans’ zip? Christmas is over and so is the unforgettable New Year’s Eve party which only added to the extra weight gain. Dietician Helen de Beer gives advice to reboot your body.
Natural food is good food
On a daily basis try to consume at least five colours of fruit and vegetables (red – tomatoes, green – broccoli, yellow/orange – carrots, blue – aubergine/blueberries and white – onions). Food sources in their natural form aren’t only high in nutrients and antioxidants, but are also packed with fibre which is good for stabilising blood sugar levels. Avoid processed and refined food.
Eliminate the risks
Food which contains caffeine, sugar and gluten should be avoided. Also limit your intake of smoked and fried food as well as your alcohol consumption.
Cleanse and hydrate!
Enjoy liquids such as herbal teas which are rich in antioxidants rather than sugar-based sodas and caffeinated beverages. Green tea is high in antioxidants and flushes the body to get rid of toxins. Try to stay hydrated by drinking enough water.
We all know this, but don’t always apply it. For your body to function as it should, you need eight hours of deep sleep a night.
Practise eating slowly
Don’t rush eating your food. Eating slowly without distractions will make you more aware of what you eat. This is important as your brain will then inform your body when you’re full and overeating won’t occur.
Lower stress levels
Many lifestyle diseases such as heart attacks, strokes and cancers are associated with stress. Try to fit some sort of exercise or mediation into your daily schedule to lower stress levels. You’ll find your health will improve by becoming more relaxed.
Eat three square meals
Make time to have three meals a day which include protein (eggs/fish/chicken), carbohydrate (vegetables/legumes/wholegrain rice) and healthy fat (avocado/olives/raw nuts and seeds). To balance your blood sugar levels enjoy a healthy snack such as a fruit bar in between.
Decrease your red meat intake
Replace red meat consumption with fish or lentils which are high in protein once a week. Red meat is harder to digest than fish, plus legumes such as peas are rich in fibre, carbohydrates and protein. Legumes also contain nutrients including vitamin B which is necessary for DNA replication and energy construction.
Eliminate potential food intolerances
For better food digestion and solutions to food intolerances remove or decrease the intake of dairy, soya, corn and gluten. Monitor the reaction when replacing with alternatives.
Bad carbs vs good cabs
Replace carbohydrates such as breads and pastas with potatoes and wholegrain cereals which are high in vital fibre, vitamins and minerals. You’ll feel less hungry and your blood sugar levels will also steady.
Source: Helen de Beer, dietician and client relationship manager on behalf of DNAlysis