Healthy eating tips from Energya
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Transcript of Healthy eating tips from Energya
Making healthier food choices
PRESENTATION BY PAOLA BASSANESE, ENERGYA LTD
Our digestive system is like a long TUBE
● MOUTH-TO-LOO LINE
Mouth
Oesophagus Stomach Liver Pancreas Small intestine
Large intestine
Anus
Understanding our bodies
To function, our bodies need to:● Absorb nutrients
● Zinc, digestive enzymes, stomach acid
● Take the rubbish out Avoid or limit
● Salt, sugar, coffee, alcohol, drugs, processed foods
● Increase consumption of whole foods Pulses, wholegrains, fruit and vegetables
Wheat and dairy: the enemy
● Most people have an intolerance or allergy to wheat and dairy products, causing: Bloating Constipation Lack of absorption Mucus production
Cheat your taste buds: choose wheat and dairy free recipes
Aduki bean chocolate muffins
This recipe is wheat, yeast, dairy free and with a low Glycaemic Index if you use agave syrup instead of sugar and gram flour instead of normal flour.
Ingredients
●150gr pre-soaked aduki beans
●3 tablespoons agave syrup (or sugar)
●3 tablespoons cocoa powder
●1 tablespoon coconut oil
●1 egg
●½ tablespoon gram flour
●1 pinch baking soda
●cinnamom and other spices to taste (optional)
Soak the beans overnight. Cook the beans in boiling water for at least one hour then blitz in a food processor. Check that there's no small bits left, you need to get a smooth paste.Mix all the ingredients together: melt some coconut oil over boiling water if the weather is cold and set some of it aside for the ramekins.The mixture should make 4 small muffins. Swirl the coconut oil inside the ramekins, pour the mixture in and cook in the oven for 15-20 minutes at 150 degrees Celsius.Serve with either single cream or strawberry jam.
www.energya.co.uk
Energya's top tips
● Put pen to paper: Keep a food diary for at least 3 days noting the
foods you eat and what you drink. Note down the times of each meal and snack and any reaction (e.g., sleepy, energised, heavy etc)
Energya's top tips
● Always eat breakfast and never skip meals: THE INVERTED PYRAMID This will avoid a process of starvation so your body
won't hold on to body fat to survive
Energya's top tips
● Have protein with every meal It helps you feel fuller
● Aim for variety in foods: Our bodies are programmed to have nutrients from
different food groups to ensure we have an optimum intake of vitamins and minerals
Energya's top tips
● Fit exercise into your diary: Exercise helps to manage hunger
and cravings by reducing
emotional eating
● Take regular time out: Relaxation is vital for a
healthy digestion. Don't
eat that sandwich at your desk!
Healthy snack ideas
3-4 almonds
1 apple/1 pear/1 orange
2 rice cakes with hummus or almond butter
small bag of popcorn
unsweetened yogurt with 2-3 dried apricots or other dried fruit (no added preservatives)
celery, carrot, pepper and cucumber sticks
fruit salad (without added sugar) with a few sunflower seeds
banana/strawberry/fruit smoothie
pitta bread with tzatziki (yogurt and cucumber dip)
1 hard boiled egg
small handful of mixed seeds (sunflower, pumpkin, hemp)
3 slices of ham and salad
1 chicken drumstick and salad
1 side salad (tomatoes, cucumber, lettuce) with plain yoghurt dressing
1 small vegetables soup
Case study: sugar overload
It was a challenge at first to source a lunch without bread and a dinner without pasta, but after a week it became quite interesting to see what foods I had not tried before. I never felt compromised as there is so much choice in fruits and vegetables, pulses and meats, I just had to think 'outside the square'. My energy levels increased and I wasn’t feeling sluggish in the morning and my appetite was reduced as I felt satisfied from the food lists and menu guidelines Paola provided. I also lost weight and lost that bloated feeling.
... Paola has raised my awareness of some wonderful new foods, the positive effects of a wheat free diet and that breads and pasta aren’t the only foods that can satisfy the appetite. Thanks again!
Discussion: if you could make just one change
today, what would it be?
More info
● www.energya.co.uk● www.patrickholford.com● www.sparkpeople.com● www.mind.org.uk/foodandmood/● http://www.food.gov.uk/healthiereating/● http://www.bbc.co.uk/science/humanbody/