Oh how apt is this quote in the modern world we live in today? So many of us are allowing ourselves to be slowly poisoned by the processed foods we consume daily out of nothing more than ‘convenience’. What many do not realise is that some of these convenient foods can be the cause of serious illnesses allowing damage to the stomach, liver and indeed the whole body gradually. We tend to just fall into the bad habit of ignoring all the fresh fruits and vegetables available and all the delicious meals we can create by just eating unwanted junk all the time.
Too much or too little of certain nutrients can also contribute to health issues. For instance, a lack of calcium in your diet can make you susceptible to developing osteoporosis, or weakening of your bones, while too much saturated fat can cause cardiovascular disease, and too few fruits and vegetables in your nutrition plan is associated with an increased incidence of cancer. Consuming foods from a wide variety of sources helps ensure your body has the nutrients it needs to avoid these health problems.
A healthy balanced diet consists of foods that are high in vitamins, minerals and other nutrients and low in unnecessary sugars and fats. Foods groups such as fruits, vegetable, wholegrains, dairy, proteins and oils should make up our daily diet and doing our best to eliminate the likes of saturated/solid/trans fats, alcohol, salt, refined sugars and grains etc. Not an easy thing to do at times and I for one am guilty of allowing these groups to slip into my diet but the thing to remember, as always, is balance. We all know full well the good from the bad choices but how many of us have actually allowed our bodies to embrace the change from bad to good long enough to allow ourselves to see and feel the actual benefits?? When you do, you really will be a lot more cautious of what you consume, trust me.
So, I gave you an idea last week of how my breakfast changed from toast, cereal, sausage/bacon sandwiches on the run (oops I hadn’t actually mentioned that had I??) to porridge and berries, spinach smoothies and poached eggs on avocado! This did NOT happen overnight!! I slowly introduced new foods on a daily basis and over the past few months have reaped the benefits of day by day consuming a more nutritious diet. Apart from the weight and inches loss I feel less bloated, I have more energy and feel generally a happier and healthier person mentally as well as physically. Old Hippocrates knew his stuff alright 😉
Not everyone can afford to eat out every day for lunch so if you are like me you will be throwing something together in the morning to have later. The major benefit of this is that you know exactly what you are putting into your meal, whereas eating out there are so many hidden calories in the ‘healthy’ choices we try to choose from the menu.
My work day lunches usually consist of a piece of fruit like an apple or pear, a protein yoghurt and a filled wholemeal wrap/pita. I try to vary the content as much as I can so I am not totally bored of the same thing so it could be anything from turkey, baked salmon, tuna, to prawns or lean ham. I tend to fill these up with different salads but my favourite is my Quinoa, Lentil and Feta Salad.
Its full of nutrients and leaves you feeling full and satisfied for longer than your basic sandwich fillings. Quinoa is one of the most protein-rich foods you can eat as it contains ALL 9 essential amino acids.
It is known as the ‘Super grain of the future’, also high in fibre, iron and antioxidants, as are lentils. It’s entirely up to yourself what you want to add it but this is my version… I took a cup of rinsed green lentils and one of quinoa and put them in a pot covering with about an inch of water and bring to boil and then simmer until tender, usually about 15-20 mins. Then as you see in the pic I drained them and then cooled them by spreading them out on a baking tray.
While these were simmering I prepped what I wanted to add to it…scallions, olives, beetroot, feta cheese, cucumber and cherry tomatoes, but like I said, add the ingredients you enjoy! I mixed all together and added some balsamic dressing and voila a fresh healthy and nutritious salad to either eat as is or use as part of building a wrap/sandwich/pita for a filling lunch! You could also keep your quinoa and lentils hot and add roasted veggies and have it as part of your evening dinner.
Why not give it a try, it’s all about trial and error and what triggers your own taste buds. Lunch doesn’t have to be boring nor does it have to be unhealthy because you’re in a rush… prep prep prep!!
If you are interested in getting fit and healthy, pop some details here!
Until next time,
Louise
