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Maybe not what you want, (but what you need) to read 4 days afters Christmas 😂

It’s Jenny here I am not sure if you know that I am also certified health coach with the Institute of Integrative Nutrition. So I am going to talk to you about healthy eating! Lots of times when we think of eating healthy we roll our eyes and think boring foods, deprivation, too much work.

How about you actually change the way you think about food! I want you to keep it SIMPLE! Above all the most important thing to remember is that life is about living, we live only once so we have to enjoy it and a very important part of eating is enjoying it!!

Nourishment not only comes through the food but from the experience of eating it.

This is where the 80:20 rule comes into play. 80% of the time you eat nourishing nutritious food (crowd out with clean food) and 20% of the time you eat what you like with no guilt, and no cheating, please do yourself a favour and consider it LIVING. If you love it you should eat it! Guilt is an utter waste of your energy.

The KEY is to listen to your body and be mindful of what you are eating, chew and taste and fully savour what you put in your month.

I will explain a little dietary knowledge and changes we can make to live a healthier and happier lifestyle.

Foods substances that are in our everyday life. SO lets start off by talking about Sugar: we all have an idea what sugar is and we all have a basic knowledge that too much of it is bad for us: Why?? Sugar is 4 times more additive than cocaine, it is hidden in everything, it is highly addictive, it is purposely added to processed foods so we will buy them. Sugar makes us feel better for real reasons. It stimulates the release of dopamine in the brain and we feel better and so we crave more!

When we think about sugar, we imagine all things sweet but all carbs (including those that don’t taste sweet, like pasta, bread) break down into glucose – the sugar your body uses for fuel. From your body’s point of view there’s not much difference between a spoonful of sugar and a slice of white bread.

Carbohydrates come in two varieties, complex (good or unrefined) and simple (bad or refined). Complex carbs such as whole grains, beans and veggies are good as they take longer to digest therefore your blood sugar doesn’t spike. This means your energy levels stay on a more even keel, no sugar highs and no crashes. Complex carbs also come with a lot of other good stuff like vitamins, minerals, enzymes, proteins and fiber. They fill you up and leave you satisfied.

Simple carbs are the foods you already know are bad for you: white sugar, white flour, white bread, white pasta, cookies, muffins, sodas and sweetened soft drinks and all other empty calorie fillers. Instead of providing the body with nutrition, it creates deficiency. It enters swiftly into the bloodstream and wreaks havoc on the blood sugar level, first pushing it sky high causing excitability, nervous tension and hyperactivity and then dropping it extremely low - causing fatigue, depression, weariness and exhaustion.

Now we understand that when we go to Starbucks and get a coffee and a donut we get a sugar rush giving us a high and then 20 minutes later we get a big crash causing fatigue and depression so what do we reach for is more sugar!!

That's why we are putting on weight as this extra sugar turns to fat that is why the fad for the past 30 years that we were all caught up in of “no fat, low fat” is wrong, fat won’t make you fat it’s the sugar that makes you fat so reducing your sugar intake is what you really want to aim for. And so try substituting naturally complex carbs into the diets like banana, dates and sweet vegetables and fruit.

When it comes to fat, you want to eat good fats in moderation. Good fats assist in the absorption and transport of vitamins. They increase your metabolism and can actually help you lose weight. Good fats are necessary for a strong immune system, hormone production, strengthening cell walls and joint lubrication, organ protection and a healthy nervous system and proper brain function. Choose extra virgin olive oil, coconut oil for cooking, avocado, walnuts, almonds etc.

Going gluten free – Gluten is a protein found in wheat, rye and barley, it could be the culprit behind digestive problems like bloating, cramps, diarrhea, fatigue, achy joints and even skin rashes.

Green vegetables are the foods most commonly missing in modern diets. Learning to incorporate dark, leafy greens into the diet is essential to establishing a healthy body and immune system. When you nourish yourself with greens, you may naturally crowd out the foods that make you sick. Greens help build and strengthen the blood and respiratory system. Green is associated with a time of renewal, refreshment and vital energy.

Wondering if a packaged product is processed or a real food?

• Does it have fewer than 5 ingredients?

• Can I pronounce all of the ingredients?

• Would my great grandmother recognize this as food?

• Is it possible to grow this in the ground or make in the

average kitchen?

Want to explore healthy eating and whole foods more, join our online January Challenge, click on the attached link

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Maura McDonagh
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Looking forward to some exercise and clean eating x


Jennifer Armstrong
Jennifer Armstrong
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I needed to read this 👍👍

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