1. Consume only cold pressed olive and coconut oils. Cook with the coconut oil, use olive oil unheated. (Coconut oil will not be altered as easily with heat applied, olive oil will be damaged at the molecular level, and therefore all its goodness gone)
2. Use cacao powder instead of cocoa. It’s not a spelling error: cacao is raw cocoa. Less processed, so much higher in nutrients.
3. Coconut water is the only replacement for soft drink/fruit juice habits. It’s the ONLY thing to drink, besides ordinary (filtered) water. It beats Hydralite hands down for mineral content, and is sweet enough to satisfy your ‘junk-drink’ craving.
4. Swap white for brown-and-lumpy: flour, rice, pasta, bread. There is no nutrition left in the over-processed ‘white’ products. Fibre plays a massive role in your body’s health (and weight loss) so try to get as much roughage as possible.
5. Read ingredient lists. Forget about the nutrition panels. If sugar (or any of its relatives – anything containing ‘-ose’ or ‘syrup’) appears in the first 5 ingredients, put it back on the shelf. If you don’t recognize an ingredient, your body won’t either.
6. Buy your ‘preserved’ foods in glass where possible: it has been suggested that plastic and tin containers can leech into the food.
7. Try to have MFD’s (Meat Free Days) Humans do not need to consume animal flesh every day. Opt for eggs or vegetable proteins like nuts & legumes (peas, lentils, beans) for a change. Your body responds to Change!
8. Got an ice cream craving? Try full-fat natural Greek yoghurt instead, with a light drizzle of maple syrup: you won’t find healthy gut bacteria in your ice cream, and Greek yoghurt is less tangy than natural.
10. Pad out your meals with more veggies. If you can aim to fit at least 3 different veggies in at lunch, and at least 3 at dinnertime, you’ll be smashing the National Guideline of 5 per Day, and your body will love you for it.
11. Go organic. It’s what’s NOT in organic food that matters (chemicals from fertilizers, pesticides etc) Washing food won’t help as much if the food has been grown in contaminated soil; only a little if they were sprayed.
12. Eat when you’re hungry and don’t when you’re not. Our bodies don’t really recognise Time. Thirst is also often confused for Hunger – and our bodies need a lot of water (1litre per 30kgs of bodyweight) – so skull some water and if your pangs come back within 10 minutes, it’s time to eat.