Healthy Eating Plan

Updated: Dec 17, 2019

• There is a link between nutrition and your health.

• Diseases such as PCOS, glucose intolerance, Type 2 diabetes, weight gain and hypertension are directly affected by what you eat, when you eat and how much you eat.

• Changing the way you eat can ease symptoms now and protect your health in the future.

Note: The following is a guide only as many cultures survive quite happily on very different diets and have low incidence of heart disease and diabetes. For example:

- The Inuit of the Canadian Arctic thrived on fish, seal, walrus and whale meat.

- The Chukotka of the Russian Arctic lived on caribou meat, marine animals and fish.

- The Masai, Samburu, and Rendille warriors of East Africa survived on diets consisting primarily of milk and meat.

- The steppe nomads of Mongolia ate mostly meat and dairy products.

- The Sioux of South Dakota enjoyed a diet of buffalo meat.

- The Brazilian Gauchos nourished themselves with beef.


Drink More Water. Try to drink at least 1.5 litres (6 – 8 glasses) of fresh alkaline water each day. Avoid coffee if possible. Caffeine raises insulin levels and encourages your body to store fat. Never drink any caffeine drinks on an empty stomach as this can put your body into starvation metabolism and you will store fat. Tip: add fresh lemon juice to sparkling water for a lovely alternative to fizzy drinks.

Eat AT LEAST Five Portions of Fruit and Vegetables Each Day (10 – 12 are actually recommended)

Aim to eat two pieces of fruit and five portions of vegetables a day – that way you’re bound to manage at least five. A vegetable portion is 1 to 2 cups of raw vegetables, 1 cup cooked. A fruit portion is 1 medium sized apple, banana or orange.

Eat Complex, Low – Glycaemic Index (GI) Carbohydrates. In addition to the carbohydrate in fruit and vegetables, eat only whole grains, such as brown rice, millet, barley, quinoa, wheat free pasta (buckwheat, rice, spelt or my favourite - Einkorn), sweet potato. Root vegetables and peas also fit into this category. Avoid commercial breakfast cereals and floury potatoes – new potatoes in their skins have the lowest G.I. One serving is one slice of wholegrain bread (preferably made with Einkorn flour) or half a cup of cereal, cooked rice or pasta. Eat less sugar (use Xylitol, stevia or agave). The following have such low GI’s that they can be eaten as often as you want, especially in their raw form: - Apples, Broccoli, Cabbage, Celery, Cherries, Cucumber, Lettuce, Parsley, Peaches, Pears, Plums, Radishes, Spinach Turnips, Watercress.

Eat a High Fibre Diet. Fibre slows the absorption of glucose into the bloodstream. Eat your five portions of vegetables and fruit a day and you are halfway towards your fibre intake. You can get the rest of your fibre from complex carbohydrates. Avoid large portions of bran, which act too fast and prevent you from absorbing vital nutrients.

Eat Good – quality Protein with Every Meal. Eat two to five portions of protein each day, which should include some vegetable sources such as beans, lentils and tofu. Include protein such as fish, organic lean meat (chicken, turkey), eggs, tofu, soya milk, pulses (beans, lentils – also an excellent source of fibre), nuts and / or seeds with every meal. One portion is about 85gm of cooked meat or fish (which is about the size of a deck of cards), one egg or half a cup of beans. Limit dairy products.

Make Sure You Get Enough Essential Fatty Acids (EFA’s). Try to obtain as little fat as possible from the saturated, animal fats or trans-fatty acids found in many processed foods, margarine, baked goods and takeaway chips, as well as cereals, mayonnaise and snack foods. Do eat nuts, seeds (flax (linseed), sunflower, pumpkin, hemp, sesame, almonds, cashews, walnuts) or avocado daily, and olive oil, flax seed oil or hemp seed oil can be taken by the tablespoon or used in salad dressings, added to smoothies. Coconut oil or avocado oil can be used to cook with. Aim to eat fish at least twice a week, particularly oily fish (mackerel, salmon, herrings and sardines). Flax (linseed) 2 parts, pumpkin seeds 1 part, sesame seed 1 part, ground to a powder (like ground coffee) stored in the fridge can be added (2 heaped dessert spoons) uncooked to porridge / breakfast cereals.

Stock Up on Phytonutrients. These are health – supporting substances that occur naturally in plants and give them colour, flavour and natural disease resistance. Aim for multi-coloured meals (colours of the rainbow) – check orange, yellow, red, purple and green are all present. The deeper the colour, the more phytochemicals are present.

Eating to Reduce Cholesterol. Include foods in your diet such as oats and oat bran, garlic, onions, and oily fish. Take regular exercise.

Spice Up Your Life. Instead of common salt, try herbs, spices, and lemon juice or root ginger to flavour your food. Common salt causes fluid retention and can raise blood pressure. Use Himalayan pink rock salt (a full spectrum salt with over 80 trace minerals). ½ tsp cinnamon every mealtime helps with insulin resistance and obesity.

Get Snacking. Frequent small snacks keep your metabolic rate high. Have a good breakfast, a mid-morning snack, followed by lunch, a mid–afternoon snack and then supper. This is a more metabolically sound eating pattern, which will help stabilise blood sugar levels. Eat the same amount of food, but in a different order. If you skip meals, your body will enter starvation mode and aim to store fat as soon as you next eat.

LUNCH: experience shows that many people don’t do well with sandwiches – many people are sensitive to wheat and most breads lack adequate nutrients and they provide too much carbohydrate in relation to protein. Include a combination of protein with either salad, raw or cooked vegetables; bean, lentil or vegetable soup; crisp bread like buckwheat or spelt crackers, Ryvita, whole grain rice cakes, oatcake, brown rice or other grain, small sweet potato, wholemeal pitta bread, or homemade bread made with Einkorn, Khorasan or Spelt flour (low gluten content).

DINNER: Stop. Sit down. Relax. Eat slowly and chew thoroughly (put knife and fork down between mouthfuls)

Follow the 70-30 rule.

This is a visual method. The idea here is to look down at your plate and visually take count of what you’re about to eat. Ideally, 70% of what’s on your plate would be raw or lightly steamed vegetables, and 30% would be one of a starch, a protein, or a bean or legume. For example, you might have a large bowl of salad and a small plate of pasta with marinara sauce; a chicken breast fillet and a large side of lightly steamed veggies.

Healthy Snacks – Low G.I. carbohydrates plus a source of protein

- 6 almonds eaten every 2 hours, or other nuts

- hard-boiled egg

- ½ cup strawberries, blueberries or an apple with yoghurt

- ½ cup cottage cheese with 8-10 almonds, cashews or pecans

- ½ cup yoghurt (goat or sheep milk) with nuts or seeds

- celery sticks, cucumber, few carrots or peppers with nut or seed butter, or hummus

- 1 or 2 oatcakes with 100% whole nut (no palm oil) almond or peanut butter

- fresh fruit, such as an apple and a few almonds or seeds

- rice or buckwheat crackers, Ryvita or oatcake spread with hummus

- Couscous soaked in stock and a squeeze of lemon juice for added flavour. Add fresh herbs, finely chopped spring

or sweet onion, chopped peppers and chopped tomatoes

Three Golden Rules

i) Eat when you are hungry

ii) Eat consciously, chew well and enjoy every mouthful (put knife and fork down between each mouthful). The expression ‘chew your drinks and drink your food’ might well apply here.

When you think you are full, stop eating. Try not to eat after 8 p.m. or better still, after your evening meal. A 12-hour gap between your evening meal and breakfast is beneficial.


A Film to watch

If you can set aside about 1 ½ hours, consider watching the Eating’ Documentary by Mike Anderson.

It explains what type of diseases can be reversed just by changing what you eat. You will also hear from Dr. Heidrich who treated her breast cancer by simply changing her diet. The DVD also covers a wide-range of other health problems, including the reversal of adult-onset diabetes with diet. It also covers the impact of typical Western diets on the environment. The 'Eating' DVD is used in hospitals and wellness clinics throughout the world to motivate people to change their diets and restore their health.


Caution

This blog is for information purposes only. Taking responsibility for your own health does not mean abandoning good sense or standard medical care. The information provided is not to be used for diagnosing, treating, curing, mitigating or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regimen, if you have a persistent or recurring complaint, it is advisable to seek the advice of a licensed healthcare professional. If you think you may have a medical emergency, immediately call your doctor or dial 111 (UK).

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