Your time is limited, so don't waste it living someone else's life.
Don't be trapped by dogma - which is living with the results of other people's thinking.
Don't let the noise of other's opinions drown out your own inner voice.
And most important, have the courage to follow your heart and intuition.
The late great Steve Jobs, Co-Founder of Apple
REALLY REALLY IMPORTANT STUFF
and plenty of sneaky short cuts!
However much anyone wants to eat healthily, don't you think it already feels as if there’s just not enough time to live life at all, never mind make changes to the diet. That's what this section is all about. There are more than 20 seriously useful - no hassle - tips here, all aimed at giving your diet, digestion and general health an important boost. But don't try introducing everything at once. Resolve to bring these upgrades one at a time into your daily routine over a period of a few weeks. That way, healthy moves become a natural part of your life, vamping up your diet without you really noticing.
It's also important to visit kathrynmarsden.com regularly to remind yourself why these changes are so important to your long term health and wellbeing. And don't forget to pat yourself on the back every time a new move is 'in the bag'.
Here's what's in this section:
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BECOME AN AVID LABEL READER: Check packaging every time you buy a food item and be horrified at how many E numbers, stabilisers, emulsifiers, flavours, colours, preservatives, and other chemical-sounding names so many products actually contain. Also be aware that so much of what’s on the supermarket shelves is, for some reason that’s clear only to manufacturers, loaded with either salt, sugar or chemical sweeteners. Sometimes, it's a wonder that there’s enough room left for the food itself. It's only when you realise how much junk there really is in junk food that you might think about looking around for healthier alternatives.
DON'T LET YOUR BODY BECOME A STORAGE CONTAINER FOR PSEUDO-FOODS: Be aware that anything trumpeting that it’s low in calories or has zero fat is almost always going to be weighing heavy with manufactured mush to replace the fat, sugar or whatever else has been removed. It might not be the good deal you were promised and chances are that you’ll be paying a higher price for it in more ways than one. For example, it's far better to buy the unadulterated version of, say, a yoghurt, mayo or cheese (even if it's full fat) and eat less of it, than to go for the low fat, chemical-ized option!
TRY TO EAT LESS OF THOSE FOODS THAT ARE NOT KIND TO THE GUT, especially fry-ups, pizzas, burgers, red meat - especially pork, sliced meats (they usually contain preservatives), packaged ready meals, sugar and sugary foods, canned fizzy drinks, cakes, biscuits and desserts that are high in fat or sugar or contain artificial sweeteners.
DO WITHOUT THE SUMP OIL: It’s long been my view that nobody needs margarine-type spreads or foods that contain the ‘H’ word (H for hydrogenated fats and oils). I believe that it's an excess of these wrong types of fat that contribute to elevated cholesterol and cardiovascular problems. Try as I might, I can find no evidence anywhere that butter is the cause of heart disease. If you need a spread, then a scraping of unsalted butter has to be a better option than heavily processed oil. Or better still, why not use things like hummus (chick pea paste) or ripe avocado pear as a spread? Both are incredibly healthy foods. Instead of heavily processed sunflower oil, use extra virgin olive oil and other cold-pressed oils instead.
RESPECT YOUR DIGESTION and give it all the help you can. For example, try to eat regular meals. If that's not possible, at least have access to healthy snacks throughout the day. It's a big mistake to run on empty from the minute you get up in the morning, to skip lunch and then fill up on a big meal in the evening. And never eat on the move. Always stop and sit down to eat. It’s vital for good gut health and for encouraging GOOD GUT BUGS to thrive.
CHEW, CHEW, CHEW – give your digestion and your bowel function a real helping hand by masticating each mouthful thoroughly before swallowing. Goodness knows why so many of us feel we have to eat as if we were on fast forward. Why not try pausing and resting the eating irons between mouthfuls? Do you have an urgent appointment? Will the world be under threat if you slow down? It's been shown that people who eat until their appetite is satisfied rather than eating until they are totally 'full up' appear to live longer. In any event, it’s much better to take your time and savour the taste of the food rather than behave as if you were in a competition to see who can finish first.
TRY TO AVOID EATING MEALS IN FRONT OF THE TV: Slouching on the sofa with a tray on your lap does nothing for your digestive health. You may not think it’s stressing your digestion but television, whether it be film, documentaries, soaps or news reports, are designed to stimulate and won’t be good for your gut in any way at all. With repeats coming out of our ears, trailers shown ad nauseum and all the technology that enables so many people to either record or timeshift their favourite programmes, there’s no need to worry that you’ll miss anything if you choose the healthier option and eat at the table away from the box.
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ONE LAST MOUTHFUL? If you're the sort of person who just can't help taking that one last mouthful, especially if you already have a weight problem, try dishing up your meals onto smaller plates. This simple change really does seem to make a difference.
WHAT ABOUT COLOUR? Eating colourful foods is a really important part of making the diet healthier (see more on this below). But - just as a matter of interest, what colours do you favour for your crockery, kitchenware, tableware, napkins, wall decorations, paint and soft furnishings? It's worth knowing that neutral or calming colours in your cooking and dining environment such as cream, pale blue or soft green are far better for your appetite and digestion than red, orange or bright yellows. Have you ever noticed that fast food restaurants and takeaways are nearly always decorated in red, yellow and orange? Why? It's a marketing ploy because these bright colours encourage you to eat more! |
DRINK MORE FLUID: If you find this difficult, here’s a way of increasing the volume without realising it. Leave two litre bottles of water somewhere where you spend most of your day, whether that’s at home or at work and take from them regularly. It's a good way to check how much you get through in 24 hours. You can either refill these from a filter jug or buy bottled water. Personally, I wouldn’t drink unfiltered water directly from the tap because I prefer to avoid the chlorine and any risk of antibiotic or other chemical residues. Put one or more glasses or bottles - on your desk or in the bathroom or kitchen - wherever you’re most likely to see them and take mouthfuls throughout the day. If you’re on the move, carry smaller bottles of water with you in the car or in your bag. And use them. If you do nothing else, at least drink a full glass of water every morning when you first get up and take another full glass with every meal.
USE THE RIGHT KIND OF DIETARY FIBRE, including the addition of flax seed on a daily basis. Check out my article FACTS ABOUT FIBRE. You might also find useful the chapters in Good Gut Bugs on Prebiotics and also in the Good Gut Upgrade. In the meantime . . .
TAKE FLAXSEED EVERY DAY: Try two teaspoons (that’s teaspoons, not tablespoons) of flax seed with a glass of water every morning before breakfast. You can put it onto to breakfast cereal or take it with yoghurt but if you do this, it’s really important that you also have a full glass of water as well. If flax isn’t available or not to your taste, psyllium husk fibre is also excellent. And always remember this: Fibre needs fluid to work properly.
GET THOSE BOWELS MOVING: My article on CONSTIPATION will be posted very soon on this website.
BE HONEST ABOUT YOUR ALCOHOL INTAKE: Make certain that you know what a unit of wine, beer or spirits actually looks like. When you do drink, remember that alcohol doesn’t contribute to your daily fluid intake so it helps to take a glass of water for each glass of alcohol. These interactive websites can help you check your intake.
www.drinkaware.co.uk
www.units.nhs.uk
www.drinkingandyou.com
DO WHATEVER YOU CAN TO AVOID SMOKING: If you’re a determined smoker who just won’t quit or has given up trying, at least consider that your smoke could be affecting someone else’s health. For sure, it will be affecting yours - and not only your lungs - so give your body the best protection you can by increasing your intake of nutrient-rich vegetables and fruit, and by taking a good quality antioxidant or multivitamin mineral formula. Check out my article on VITAMIN AND MINERAL SUPPLEMENTS.
AIM FOR THAT ALL-IMPORTANT MINIMUM FIVE-A-DAY TARGET: I know there’s that not-so-old saying that we’d all live longer if green vegetables smelled as good as bacon. But even though they don’t, there are lots of really delicious ways of prepping veg to make it really appetizing. Most of the revoltingness of vegetables is because they’re boiled to death in big pieces in too much water. Steamed or sauted is healthier and retains more flavour. Chopping vegetables (and salad foods) into smaller pieces makes them much more attractive. If your lot hate greens, then be sneaky. Remember it’s easy to ‘hide’ extra servings of vegetables in stir-fries, stews and casseroles, and to blend them into soups. Make a puree by blending cooked vegetables, and add to sauces or gravies. Fry an onion and stir it into mashed broccoli, cabbage or sprouts. Use a little butter and salt if it helps get them down. Neither will kill you if you include only small amounts. Cook carrots by adding a little olive oil and ‘steaming’ them on the lowest heat with the lid clamped on tight. Shake them occasionally to prevent sticking. The result is tender and succulent.
REMEMBER TO WASH ALL FRESH PRODUCE THOROUGHLY before use to remove surface chemical residues.
USE THE RIGHT KIND OF DIETARY FIBRE, including the addition of flax seed on a daily basis. Check out my article FACTS ABOUT FIBRE. You might also find useful the chapters in Good Gut Bugs on Prebiotics and also in the Good Gut Upgrade. In the meantime . . .
TAKE FLAXSEED EVERY DAY: Try two teaspoons (that’s teaspoons, not tablespoons) of flax seed with a glass of water every morning before breakfast. You can put it onto to breakfast cereal or take it with yoghurt but if you do this, it’s really important that you also have a full glass of water as well. If flax isn’t available or not to your taste, psyllium husk fibre is also excellent. And always remember this: Fibre needs fluid to work properly.
GET THOSE BOWELS MOVING: My article on CONSTIPATION will be posted very soon on this website.
BE HONEST ABOUT YOUR ALCOHOL INTAKE: Make certain that you know what a unit of wine, beer or spirits actually looks like. When you do drink, remember that alcohol doesn’t contribute to your daily fluid intake so it helps to take a glass of water for each glass of alcohol. These interactive websites can help you check your intake.
www.drinkaware.co.uk
www.units.nhs.uk
www.drinkingandyou.com
DO WHATEVER YOU CAN TO AVOID SMOKING: If you’re a determined smoker who just won’t quit or has given up trying, at least consider that your smoke could be affecting someone else’s health. For sure, it will be affecting yours - and not only your lungs - so give your body the best protection you can by increasing your intake of nutrient-rich vegetables and fruit, and by taking a good quality antioxidant or multivitamin mineral formula. Check out my article on VITAMIN AND MINERAL SUPPLEMENTS.
AIM FOR THAT ALL-IMPORTANT MINIMUM FIVE-A-DAY TARGET: I know there’s that not-so-old saying that we’d all live longer if green vegetables smelled as good as bacon. But even though they don’t, there are lots of really delicious ways of prepping veg to make it really appetizing. Most of the revoltingness of vegetables is because they’re boiled to death in big pieces in too much water. Steamed or sauted is healthier and retains more flavour. Chopping vegetables (and salad foods) into smaller pieces makes them much more attractive. If your lot hate greens, then be sneaky. Remember it’s easy to ‘hide’ extra servings of vegetables in stir-fries, stews and casseroles, and to blend them into soups. Make a puree by blending cooked vegetables, and add to sauces or gravies. Fry an onion and stir it into mashed broccoli, cabbage or sprouts. Use a little butter and salt if it helps get them down. Neither will kill you if you include only small amounts. Cook carrots by adding a little olive oil and ‘steaming’ them on the lowest heat with the lid clamped on tight. Shake them occasionally to prevent sticking. The result is tender and succulent.
REMEMBER TO WASH ALL FRESH PRODUCE THOROUGHLY before use to remove surface chemical residues.
SIMPLE IDEAS
THAT MAKE A BIG DIFFERENCE! There are lots of other ways of upping that five a day: How about a piece of fruit before breakfast? Have dried fruit such as dates, apricots, figs, sultanas and raisins on your breakfast cereal. Eat another piece of fresh fruit or maybe a small fruit salad as a starter before lunch or evening meal. Enjoy a glass of fresh fruit juice (with pulp) or a fruit smoothie instead of coffee. Add salad to that sandwich or as an extra side dish. Include two fresh vegetables (other than potato or peas) with your main meal of the day. |
The article
COLOUR YOUR WAY TO A HEALTHIER DIET is designed to give you lots more healthy eating ideas. Click here if you'd like to go to that page |
MAKE PROBIOTICS A REGULAR PART OF YOUR DIET: Eat at least one, preferably two servings of fermented milk products (yoghurt, probiotic shots, kefir, buttermilk) everyday. Invest regularly in the best quality probiotic supplement you can afford. Take it year-round if you can but if not, at least follow a two- or three-month course with top ups as and when you can afford them and ALWAYS after antibiotics. I take my probiotic supplement along with my flax seed and water before breakfast. It’s such a good routine and I find it so beneficial that I never miss out. As far as I’m concerned, it’s simply good health insurance.
BREATHE - more deeply and more slowly. Check yourself, especially if you are rushed or stressed. When did you last take a deep breath?
CHECK YOUR POSTURE: Open up that cramped chest and relax your shoulders. Did you realise that you don’t breathe properly if you are crouched or tense which means you don’t digest properly either? It’s common to see people lean right over their meal as if they were worried someone was going to steal it. If you can, sit relaxed but straight so that your stomach and belly aren’t rolled up together in front of you. It’s why dining chairs are better for your posture and your digestion than either eating standing up or slumping in front of the television. Posture also applies to computer keyboards; don’t lean forward over the desk while you’re typing or using the mouse.
AND FINALLY . . .
KEEP ACTIVE: Not only is exercise important for keeping weight in check, it's also vital for a healthy heart and circulation, good digestion, healthy bowel function and, perhaps more important than almost anything, improving mood and reducing stress.
Kathryn's views are completely independent. She is not employed by any pharmaceutical company, supplement supplier or food producer nor is she persuaded in any way, financially or otherwise, to recommend particular products or services.