Changing your eating habits to include using food as medicine begins with a mind set. Your power to decide from moment to moment in your life shapes whether you take control of your health & whether you step into action. Here are some steps you can take to make these changes:
EDUCATE YOURSELF In 30 days time you can feel the same or you can feel healthier. Learn about the different types of foods that are rich in polyphenols. The science is out! Polyphenols have powerful disease fighting health benefits. They are found in abundance in plants such as fruits, vegetables, salad, herbs/spices. What's the best way to start? (You don’t have to become a vegan unless you want to of course;-) In our nutritional programs we cover how to add tried and tested recipes and we even help you to put these recipes into a meal plan so you can include more polyphenols to become the healthiest you! Start your health journey today with our step by step 30 day plan.
CUT OUT THE JUNK Focus on Whole Foods: Include a wide variety of whole foods in your diet, emphasizing fruits, vegetables and salad. These foods contain an array of nutrients, including polyphenols, that can help support overall health.
ADD POWERFUL POLYPHENOLS Eat Colorful Fruits and Vegetables: You need a rainbow! Trust me, different colors often indicate different types of polyphenols and beneficial compounds that act as FOOD MEDICINE. Include berries, cherries, leafy greens, cruciferous vegetables (broccoli, cauliflower), and vibrant-colored fruits like oranges and grapes. The sugar found in fruit is natural and your body needs it to heal.
AS ORGANIC AS YOUR BUDGET ALLOWS Whenever possible, choose organic produce to lower the burden pesticides and other harmful chemicals place on your liver. As a bare minimum make sure you buy organic leafy greens. They are the heaviest sprayed. Or if your budget doesn’t allow that, grow your own! You don't need much space. Even a sunny window box can give you some organic herbs or salad greens. P.S. Organic foods may also have higher polyphenol content.
MINDFUL EATING Cook and Prepare Food Mindfully: When you see food as medicine you cook from your heart. It's a conscious act of SELF LOVE to give your body good food thats like medicine. Preserve more of the polyphenols and other nutrients by gently steaming, or baking rather than boiling or frying. Broccoli, the GodFather of the brassicas, especially doesn’t like the boiling approach. Just 3 portions of broccoli per week has the power to make NK immune cells 50% more effective in fighting cancer. I think this humble little green veg has earned the right to be gently steamed with a slight crunch. This way it can give your immune system what it needs to fight the big ones like CANCER. Scientist says the effects of polyphenols from broccoli support cancer cells to be programmed for cell death. That's a huge accomplishment so please, a little respect for the GodFather of the brassicas. Its powerful food medicine.
THE MAGIC OF HERBS Herbs and spices are excellent sources of polyphenols and can add flavor and incredible health benefits to your meals. GINGER is the most powerful and contains the most polyphenols. Include if you struggle with inflammation. Don’t forget ginger's tasty counterparts, spices like turmeric, cinnamon, oregano, thyme and rosemary increase the food medicine aspect in your cooking.
CUT OUT WHITE FLOUR Include healthy carbs with slow release energy like Legumes and Whole Grains: Legumes such as beans, lentils, and chickpeas, as well as sweet potatoes, butternut, pumpkin and whole grains like quinoa & brown rice are rich in fiber and polyphenols. They provide sustained energy and promote a healthy gut.
HYDRATE. It's so important to stay hydrated. Water is essential for overall health. Ensure you drink enough water throughout the day to support your energy levels, joint health and to help your body function optimally.
Remember, using food as medicine and incorporating polyphenols should complement a well-rounded healthy lifestyle, including regular physical activity, stress management, and sufficient sleep.Â