01 Dec We are what we…
We are what we eat right? Well yes… but more accurately, we are what we eat, drink, digest, absorb, think and believe. Over the coming weeks I will be look at each of these in a little more detail, and giving you some tips on how you can nurture each aspect of your health.
Here is the first instalment in this series…
We Are What We Eat...
Our bodies are an amazing accumulation of literally trillions (yes trillions!) of cells, all which have special functions that help us to breathe, eat, think, move and, well… basically function as human beings! While there are approximately 200 different types of cells in our body, they all have one thing in common – they require energy to perform their functions.
The food we consume every day provides the fuel that these trillions of cells need to survive. The carbohydrates, proteins and fats (macronutrients) that we eat, are broken down into smaller molecules such as sugars and amino acids, which are then used by our cells to help produce energy, repair and build new cells, and produce hundreds of chemical reactions.
Vitamins and minerals (micronutrients) are used to build bones, help carrying oxygen, support our immune system and assist in our neurotransmitter production to help us feel good, sleep well and think clearly; and that’s just a fraction of their functions!
Without an adequate intake of both macro and micronutrients, our cells can become compromised and unable to function properly. As our body likes (and needs) to be in a state of order and regulation (known as homeostasis); our cells will try to make up for a lack of nutrients by stealing them from elsewhere in the body, or by stopping non-essential functions altogether. While we may not see huge effects of this in the short-term, think about what happens when our cells continue to sequester nutrients from elsewhere (for example calcium from your bones). Ultimately, we will start to see a decline in our wellbeing and may even develop disease if left unchecked for too long.
Similarly, excesses of the wrong foods such as too many refined carbohydrates and trans- saturated fats can also deny our cells the nutrients they need, as well as lead to inflammation, impaired cell function and eventually, disease.
Ensuring we have a varied diet of whole, real food naturally dense in nutrients, is therefore one of the most important (and simplest!) things we can do to help improve and maintain our health. It doesn’t mean having to cook Masterchef–worthy meals; nor does it mean having to go out and buy loads of kale, coconut water, or eat acai bowls every time you go out for breakfast (by all means if you enjoy those things, that’s great and please continue!) But for those of you who cringe at the thought – don’t worry – it really is just about getting back to basics and being conscious that what we pop in our gobs is fuelling our bodies and contributing to our overall state of health.
Consciously thinking about your food as fuel for your body, is a great foundation for a healthy life and will positively influence your food choices each day. Of course, you might not eat the healthiest food every single meal (and that’s totally fine… after all we are all human!); but by incorporating as many real, whole foods into your diet the majority of the time, you are setting the scene for keeping your trillions of little cells happy and healthy! How easy is that?
Here are some tips to help you keep on track:
- Reduce the amount of processed, packaged foods you eat:
- Most fast foods and many processed and packaged foods are full of refined carbohydrates or trans-saturated fats that are essentially empty calories. They might be tasty and give you a sugar or energy hit for a short time, but in the long term they will leave you feeling drained. Very few contain the vitamins and minerals your body needs and often will contain additives and preservatives that can send your body into disarray. Be careful to read the ingredients list on any packaged food – generally, the more ingredients the more nasties for your body!
- Eat real food in its natural form
- Mother Nature has packaged and wrapped food just the way it was intended – think fresh fruit and vegetables with their beautiful bright colours, full of vitamins, minerals and complex carbohydrates. Eat the whole food – the way it appears in nature. No need to juice or to only eat parts of a food (i.e. keep the peel on your vegetables and eat the whole egg – the yolk and white work in synergy together and are both packed with different nutrients)
- Eat seasonally and locally
- While it would be great to enjoy mangoes all year round, they really are only are a summer fruit. Similarly, cauliflower, potatoes and zucchinis are predominantly in abundance during autumn and winter. By knowing what’s in season and eating accordingly, we increase the likelihood that those foods are fresh, and we are more in tune with what our bodies need at the time. Buy locally from your farmers market and you can increase this likelihood even more, and help reduce food “miles” and support a local business along the way. Tick!
- Include protein in every meal
- Protein is essential for growth, repair and cell function and provides us with a steady stream of energy rather than the sugar rush from refined carbohydrates. Whether it’s meat, chicken, fish, eggs, nuts and seeds, or legumes (chickpeas, kidney or cannelli beans are just a few great legumes). Try for organic or free-range produce wherever you can. It tastes better, will help reduce the chemicals you are adding to your body, and is the humane option!
- Eat a rainbow
- We eat with our eyes (more about this in my upcoming post on digestion); so by including lots of colourful foods on our plate, we automatically make a meal more appealing to our senses (Skittles, M&Ms and Smarties are not what I’m talking about!). What’s more, often the brighter the colour, the more nutrients. Think the red, yellow and orange of capsicum, carrots and lemon – packed with Vitamin C. The bright greens of spinach, bok choy and broccoli – full of folate and calcium, and the deep purple of beetroot or red cabbage – full of antioxidants. Yummo!
- Enjoy what you eat
- To me, eating good food is one of the most enjoyable things in life and sharing a meal with friends or loved ones is even better! While it’s important to remember that food is fuel for our bodies, it is equally (if not more) important, that it be enjoyed. Eating healthy food should not been seen as restrictive or boring. Include whole foods that you know you like and mix it up each day, so you gain a wide variety of flavours, textures and (of course), nutrients. Try cooking different dishes and experience different cuisines when eating out. The more you enjoy your food the more sustainable healthy eating will be!
If you want some inspiration, check out some of my simple real food recipes to get you started.