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Healthy Eating
Tips & Ideas
THERE IS A BIG DIFFERENCE BETWEEN A HEALTHY DIET AND A DIET. THE FIRST ONE IS A WAY OF LIVING YOUR LIFE, THE SECOND IS A CYCLE OF PRIVATION THAT OFTEN RESULTS IN UNHEALTHY EATING HABITS AND NEGATIVE BODY IMAGE. HEALTHY EATING ALLOWS US TO STAY AT OUR BEST, NOURISHING OUR BODY AND MIND, SATISFYING AND DELICIOUS FOOD.
Food is the base of our culture, history and identity as human beings. Yet we always seem to have such a hard time with it. The truth is, food is not only plentiful and delicious to taste, it's nourishing and vital for our wellbeing. Here, I want to talk about what healthy eating really means, and how to incorporate more of it in our daily lives.
So, of course food is pleasure, but on a more vital note, it is also essential for our bodies to move and assimilate information to perceive and react, and well, to just live. Which means that although our taste buds are a big part of the equation, we should always keep in mind that food is fuel first.
Now that this is said, healthy eating does not have to look like a boring garden salad seven days a week. The earth has provided us with so many tastes, textures and colors, and our body needs them all. By learning a little bit about nutrition, you realize that our bodies are extremely complex and need some tender love and care. And one way we can care for them, is through food.
I WANT TO REMIND YOU THAT I AM NOT A NUTRITIONIST AND THIS ARTICLE IS BASED ON MY PERSONAL RESEARCH AND EXPERIENCE, AS WELL AS COMMON SENCE. IF YOU HAVE ANY DESIRE TO MAKE A DRASTIC CHANGE IN YOUR LIFESTYLE, PLEASE REFERE TO A HEALTH SPECIALIST !
1. TRANSFORM YOUR MEALS
Whatever your dietary preferences are, we can all agree that fresh fruits and vegetables do wonders for our health, and should be at the base of our nutrition.
Vegetables are naturally low in fat and calories, and high in nutrients, loaded with vitamines essential for our sight, immune system, bones strength, have healing capacities, can convert food into energy and repair cellular damage; You'll also find Potassium which is responsible for maintaining a healthy blood pressure and dietary fiber which lowers the risks of heart disease by controlling cholesterol. Suffice it to say, vegetables and fruits carry an important role !
With this in mind, a wonderful idea for our health would be to add fruits and veg to everything we eat. Adding berries and bananas to our pancakes and cereals, topping our pasta with onions, sautéed courgettes, tomatoes and some raw spinach, making a big hearty salad with lots of raw veggies like carrots, beets, cucumber, mushrooms, bell peppers...
Simply try to incorporate more fresh fruits and veg to your meals.
2. KEEP IT SIMPLE
The healthier form of food we can consume is usually the simplest. Even the healthiest of prepared meals is loaded with extra saturated fats, sugar and/or salt and taste enhancers. This is because companies who prepare our meals and snacks want you to love them and come back to them. So don't be fooled by the catchy titles and convincing commercials, and always have a look for the ingredients. If you see ingredients that you wouldn't be able to describe or recognize, chances are, it's not good for you.
Companies have gotten crafty at making us eat what tastes good while hiding the evidence under dozens of names. For example, there are over 75 name for sugar, including Dextrose, fructose, Galactose, Glucose, Lactose, Maltose and Sucrose. (Watch That Sugar Film for more information on hidden sugars).
To make it simple, it would be a lot healthier to make food ourselves, where we know exactly what went into the preparation, and it would allow us to focus on adding the foods we actually need and want to eat to our meals.
3. KEEP IT IN SIGHT
If your goal is to eat more fresh fruits during the day, then a good trick is to keep them in sight to make sure you reach for them instead of something else. By placing bowls of fruits on your countertops, for example, you make sure to remember that they are an option for you to enjoy.
LOUISE HERE !
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4. HIDE HEAPS OF GREENS
A big handful of raw spinach turns into a spoonful once cooked. By cooking your greens, you can sneak them into currys and stews, pasta sauces and stir-fries, lasagnas and casseroles without even noticing they're there.
I love to add a big bowl of raw kale or chard to my stews for example, as it just melts away and blends perfectly with the rest of the ingredients, and adds a big dose of iron and protein.
5. HEALTHY FOOD IS NOT BORING FOOD
Again, nature has provided with so many tastes, colors and textures for us to enjoy. There is no need to deprive yourself of a delicious meal to be healthy. Chances are that if you do, you'll go running back to junk food after a few weeks, exhausted and bored of eating plain food.
There are so many dishes for you to chose from, so make sure to prep meals that will satisfy you fully (luckily, internet is here for you !).
It is harder to dream of plain steamed broccoli than it is a crunchy, sweet and sour broccoli with carrot and pak-choi sautéed in coconut milk with crushed peanuts and rice noodles..
Eating healthy means eating something that your body can actually use as fuel, and it can be as decadent and delicious as you want it to be.
"WHEN THE DIET IS WRONG, MEDICINE IS OF NO USE. WHEN THE DIET IS RIGHT, MEDICINE IS OF NO NEED"
6. MAKE YOUR CHOICES ACCESSIBLE
Food vendors are everywhere, and very few of them sell fresh produce based meals and snacks. To counter this, make sure to have a variety of snacks that are both delicious and filling on hand.
A good idea is to freeze a batch of fruits together as a smoothie base, by simply tossing in containers some well ripe fresh fruits and pop them in the freezer. When hunger strikes, all you have to do is throw it in the blender and add some plant based milk or water to get a satisfying snack.
You can also play around with secret ingredients, adding some white beans, spinach or courgette to your smoothie. You can't taste it at all, and get a great boost of protein, iron and vitamines.
Another good ideas is to keep in mind three or four healthy snack ideas to be ready with various tastes for you to chose from when you get hungry.
For example, if you know that you can have slices of apples in coconut yoghurt with a bit of cinnamon, rich dates with creamy nut butter, or even crunchy carrots and celery with spicy hummus, you might feel more inclined to stay away from the vending machine's bag of chips. You will keep your body and mouth satisfied with different options to meet every cravings.
For those who work away from home and don't want to bring a picnic basket with them every day to work, simply come prepared with two little containers, one for a morning snack and one for an afternoon snack, that can easily be thrown into a bag without taking so much space.
7. LOAD UP ON ANTIOXYDANT
Antioxydants are incredible for our heart health and help prevent all types of diseases including certain cancers. Fruits such as berries are loaded with them, but certain spices are too, if you don't have access to a lot of berries.
You can find them in turmeric for example, this magical powder you can add to stews and curries, but also lattes - have a look at our golden milk latte recipe !
For a low waste tip, you can get berries when in season in farmers markets in reusable baskets or at in the supermarket and freeze them yourself to enjoy them all winter long.
8. BOOST YOUR TASTE BUDS
We are used to things tasting strongly, because our prepared meals and snacks are topped with artificial taste enhancers. But we have access to a natural version with spices, offering us so many tastes and amazing properties to chose from.
Spices such as cinnamon is known to lower blood sugar levels, Cayenne pepper relieves pain as it blocks the sensors sent to the brain, Ginger boosts the immune system and relieves nausea... etc etc etc.
Try some spices in your food to boost the taste and the health benefits.
9. DON'T GIVE YOURSELF THE CHOICE..
By prepping some fresh fruits for yourself in the morning, you have a lot more chances to have it. In the winter, I like to cut my oranges in slices, for example, and keep them in a little container with me, as I know they have a much bigger chance to be eaten than if I just throw the orange itself in the bag.
We are always a lot more conscious and focused on our health in the morning (or for some people, on the night before), when the day is laying ahead and all the good intentions are still intact. It's the time to prep our snacks and not let our 4pm-hungry-self make the decision !
10. KEEP FRESH HERBES AROUND
Just like spices, herbs have incredible health benefits and are so easy to add to your meals.
Sage can improve brain function and memory, basil helps to fight infections and boosts immunity, Thym is wonderful for digestion and liver health.. You can use them fresh from pots or bouquets you buy at the grocery store.
11. REJOICE IN SOMETHING SIMPLE
I don't like to meal plan (planning every meal ahead at the beginning of the week) because I like to be spontaneous with my meals and eat what I feel like eating as the desire arrises.
But I usually shop with a few meal ideas in mind, to make sure I incorporate all the fruits and veg, but also protein, antioxydant, iron, healthy fats and carbs I need to be healthy. Then, they're here and ready when I'm ready for them.
For more information on Simple Eating, check out or blog post.
12. SHARE THE LOVE
Make sure to make something delicious and wholesome for parties and dinners you are invited to, not only to remind you to eat it, but also to offer it to more people.
I like to bring big batches of spring rolls to parties for example, knowing that everyone loves those crunchy, fresh and fulfilling rolls, or a big pot of soup in the winter is a always a great crowd pleaser and a wonderful option to invite vegetables to the party.
To me, healthy food is not a punishment or an obligation, it has become a real pleasure. There is something beautiful in feeding both your body and your mind, following your needs and respecting your limits.
We tend to care more easily for others than we do for ourselves. I think food is the first step towards self love, and should not be linked with privation and guilt. Food is a pleasure and I find that enjoying it in it's purest way keeps me at my best.
Sending love to all of you beautiful humans out there xx
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