In a world filled with conflicting nutrition advice, it's hard to navigate the path to a healthy lifestyle. That's why we've compiled a list of 10 food principles that everyone can incorporate today. These fundamentals are grounded in practicality and are simply what has worked for me over the years. Let's dive in and discover the guiding principles that will help you make more informed choices.
1. Ingredient List: Focus on high-quality calories / real natural foods, things that have an ingredient list of one item. If you find yourself having to read food labels for ingredients you don't recognise and understand you've already messed up.
2. Water: Drink plenty of water throughout the day, aim for 2-3L. Water supports digestion, regulates body temperature, and helps maintain satiety. You're always dehydrated when you wake up. Rehydrate every morning, I drink 1L of water first thing.
3. Protein Power: Eat high-quality protein throughout the day. 30-50gr at each meal.
4. Carb Smarts: Eat complex carbohydrates (low glycemic, high-fibre).
- Whole grains: Opt for whole wheat, brown rice, quinoa and oats which contain fibre, vitamins, and minerals.
- Legumes: Beans, lentils, chickpeas, and peas are packed with fibre, protein, and micronutrients.
- Sweet potatoes: These delicious root vegetables are a great source of complex carbs, fibre, vitamins, and antioxidants.
- Berries: While fruits are generally considered smart carbs, berries like blueberries, strawberries, and raspberries are particularly low in sugar and high in fibre and antioxidants.
- Vegetables: Non-starchy vegetables like broccoli, spinach, kale, Brussels sprouts, and cauliflower offer a variety of vitamins, minerals, and phytonutrients.
5. Fat Fit: Eat healthy fats.
- Avocado: Rich in monounsaturated fats, avocados provide a creamy texture and are packed with nutrients like fibre, vitamins, and minerals.
- Olive oil: A staple of the Mediterranean diet, extra virgin olive oil is high in monounsaturated fats and is a great choice for cooking, dressings, and dips.
- Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are all excellent sources of healthy fats, fibre, and various nutrients.
- Fatty fish: Salmon, mackerel, sardines, trout, and tuna are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.
- Coconut oil: Although high in saturated fats, coconut oil contains medium-chain triglycerides (MCTs), which are metabolised differently by the body and can be a source of energy.
- Nut butters: Natural peanut butter, almond butter, and cashew butter are good sources of healthy fats, protein, and other essential nutrients.
- Seeds: Sunflower seeds, pumpkin seeds, hemp seeds, chia seeds and sesame seeds offer healthy fats along with minerals and antioxidants.
- Olives: Whether eaten whole or used in dishes, olives provide monounsaturated fats and are a common ingredient in Mediterranean cuisine.
6. Taste the Rainbow: Eat from the rainbow, which means healthy foods of many colours (not Skittles!).
7. Spicy it up: Cook with brain healthy herbs and spices. My list is below
- Turmeric: Contains curcumin, which has antioxidant and anti-inflammatory properties. Consumption: Supplement
- Sage: Contains compounds that may improve memory and cognitive function. Consumption: Blend with other ingredients to make a sauce or add to stews, stir frys etc.
- Rosemary: Contains carnosic acid, which may help protect the brain from damage caused by free radicals. Consumption: Seasoning
- Cinnamon: May help improve cognitive function and memory. Consumption: Add to my protein shake and yoghurt bowls
- Ginger: Contains compounds that have anti-inflammatory and antioxidant properties, which may help protect the brain. Consumption:Blend with other ingredients to make a sauce or add to stews, stir frys etc.
- Ginkgo biloba: May help improve cognitive function and memory by increasing blood flow to the brain. Consumption: Take as a tea
- Thyme: Thyme contains carvacrol, a compound that has been shown to protect the brain against age-related decline. Consumption: Seasoning
- Ashwagandha: Another herb used in Ayurvedic medicine, may help reduce stress and anxiety, which can improve brain function. Consumption: Supplement
- Holy basil: Contains compounds that may help protect the brain from damage caused by free radicals. Consumption: Blend with other ingredients to make a sauce or add to stews, stir frys etc.
- Black pepper: Contains piperine, which may help improve cognitive function and memory. Consumption: Seasoning
8. Chemical Free Fuel: Make sure your food is as chemical free as possible: organic, hormone-free, antibiotic-free, grass-fed, and free-range. If you can't afford this don't worry I don't always buy organic, do what you can afford.
9. Allergen Alert: If you struggle with mental health or physical issues, eliminate any potential allergens or internal attackers, such as MSG, gluten, corn, soy, and dairy.
10. Healthy Days, Fasting Nights: Eat Healthy during the day, but fast for at least 14 hours at night. Example: If your first meal is at 9am, your last meal is eaten before 7pm. Once the clock strikes 7pm you're done eating for the day.
Don't just read this and do nothing. Incorporate as many of these as you can into your lifestyle right now.
Or don't.
It's your health, I don't really care what you do.
Always remember, you were born to be the anit-hero of your story.
Free you outlaw.