Superfoods

How do you use your superfoods?

Not all foods were created equal - some are so packed with vitamins, minerals, antioxidants, essential fatty acids and other beneficial substances that they've been deemed "superfoods".

Superfoods have incredible health benefits, packing a powerful nutritional punch that helps protect against cancer and heart disease, lower cholesterol, protect the organs from toxins and improve digestive health. Some nutritionists even say superfoods can help you live longer.

Here are 10 superfoods that can supercharge your diet, but make sure your still including fruits, vegetables, dairy, legumes, grains, meat and  fish in your diet. 

Sugar? No Thanks!

Each day, Australians consume on average more than 20 teaspoons of sugar, says the Australian Diabetes Council. Not only does it make us overweight, it's rotting our teeth, contributing to the type 2 diabetes epidemic, is highly addictive and can even contribute to some cancers.

The World Cancer Research Fund says that when it comes to preventing cancer, being as lean as possible without being underweight is at the top of the list. At number three, even ahead of eating more vegetables, is advice to limit consumption of energy-dense foods, foods high in fat or added sugars and most of all sugary drinks.

Set yourself the task and begin to wean yourself from sugar. I used to have 2 heaped teaspoons of sugar in every cup of tea I had and now only 3 months later I am happily drinking my tea with no sugar. 

The best way is to identify what in your diet is full of sugar and either substitute it or eliminate it. Below are some foods that most people enjoy , however contain high contents of sugar:

Fast and processed foods

Cereals

Baked products

Canned products

Bottled Juices

Flavoured dairy products and yoghurts

Readily made foods 

Soft drinks.

Another tip of mine is to make sure you have a good breakfast. Breakfast is one of the most important meals of the day and gives you the energy to kick start your day. Eat a breakfast of toast or wholegrain cereals , eggs / fruit or oatmeal/porridge to keep you going through the day. These release energy slowly, so you will be less likely to crave sugar. 

The benefits of having less sugar in your life will by far outweigh the initial dislike of going without sugar. The longer you stick with less sugar in your daily eating, the more happier and healthier you will feel.

You are in charge of your eating as well as your destiny and goals- good luck'

Tarryn 

* body and soul

* I village

* lower your sugar intake

* sparkle people 

*google images 

Start by swapping:

So.. Where do you start? Want to start eating healthy ?

Here are just a few simple ideas to start you on your healthy eating journey. As mentioned before my theory of clean eating ; It's not a diet, it's a lifestyle change and approach to aim for a happier , healthier YOU, just one meal at a time. 

Start by swapping this for that..

* Swap chocolate for raw cacao

* Swap soft drink for coconut water

* Swap coffee for herbal tea or dandelion root tea (a fabulous decaffeinated option)

* Swap canola oil for coconut oil (when cooking)

* Swap white pasta for rice pasta, mung bean pasta, black bean pasta or Quinoa and brown rice pasta

* Swap white rice for brown rice 

* Swap white bread for brown bread or sprouted seed bread 

* Swap white sugar for natural sweeteners (stevia, honey, maple syrup, dates, coconut nectar)

* Swap desserts for raw desserts.       (raw desserts are made from raw nuts, seeds,fruit, oats, almond meal, coconut, cacao, dates, avocado, chia seeds and other super foods)

I hope that these few ideas have helped realise that it is so easy to change your eating habits. Every journey begins with a single step and guess what? You have just taken that first step in reading this post , next step head to the supermarket and swap over your old habits for new habits. Good luck! 

Clean Eating

Whats your take on clean eating?

Ever heard of it? I'm sure you have. Its that term you keep saying hash tagged on facebook, instagram or even in blogs on the net. Here's my take on it ; 

Clean Eating to me is consuming food in its most natural , or as close to state.Number one: Its not a diet! Its a lifestyle approach to food and its preparation, leading therefore to an improved life - just one meal at a time. 

This whole clean eating thing can sounds quite crazy, however there is just a few basic principles behind this movement. Once you get used it it, cooking and clean eating recipes are easy! 

To make it even easier plan your menu ahead of time and keep your pantry and fridge full of healthy 'clean' foods ( this way you will only eat whats in there). 

The clean eating rule of thumb for me is ' The shorter the ingredient list, the better it is for you'

Another topic Id like to raise is with this whole 'clean eating' thing is you still should be consuming normal sized meals. Just because your clean eating, doesn't mean you cut down your portion sizes. Your body still needs the energy and nourishment to get you through the day which will then get you through the week, month and year!

Another quick nutrition tip is that Breakfast is the most important meal of the day and is essential for getting your metabolism firing, Let this be the biggest meal of the day! 

Below are some simple tips on clean eating ; 

Drink at LEAST two liters of water a day

Get Label Reading - Clean Eating should contain just one or two ingredients.

Avoid processed and refined foods

Consume Local and Organic Produce where you can 

Slow down when eating a meal, taste each flavour as it hits your taste buds and enjoy them

Make eating a family affair - Sit down, relax and enjoy the presence of food with the company of your family 

Be sure to keep watch on my Blog for more great clean eating recipes, or if you have any flick me an email and Ill be sure to post them

Info@tarrynlucas.com

Thanks for Reading, 

T x

www.cleaneatingmag.com

www,cookinglight.com/eating-smart 

abcnews.blogs.au