way of life. Here are my essential rules to eating well for good.
1. embrace carbohydrates
Carbs are our greatest source of energy and, contrary to recent popular belief, should not to be avoided. Complex carbohydrates produce a slow release of glucose, which gives us a sense of wellbeing and also has a mildly tranquilizing effect (think post-lunch satiety, not slump). The best sources include wholegrains, brown rice, vegetables and peas.
2. CUT BACK ON Proteins
Proteins are the building blocks for our body. We need them for so many things: growth, energy, tissue rejuvenation and to balance our pH levels. However, protein-dense diets that have become especially popular over the past decade have resulted in us eating far more than we actually need. In fact, our body only needs 50g of protein a day to function at its best. To give you an idea: a small 100g salmon fillet
contains about 20g of protein; an egg contains 13g; 100g of lentils contain 26g; and a 30g serving of pumpkin seeds contains 8g. Some of the best forms of protein are found in oily fish, lean meat, legumes, pulses, beans and seeds. Animal proteins and dairy should be consumed in moderation, as they contain a much higher level of saturated fat.
“Around 60 percent of the human BRAIN is fat; our BODIES need the right kind to function”
3. supply THE BRAIN with GOOD fat
The first rule is, low-fat options are never the healthiest – always go for the most natural forms of fat you can. Good fats are key, especially omega-3 and omega-6 (sourced in oily fish, beans, nuts and seeds). Around 60 percent of the human brain is composed of fat, and our bodies need the right kind
to function – clinical studies have found that omega-3 significantly improves brain function and memory. When taking omega-3 supplements opt for krill oil – this is the easiest form of fatty acids for the human body to absorb.
4. CREATE THE PERFECT PLATE
Stick to three meals a day, plus small snacks of nuts, seeds and green smoothies. Also try adding hemp protein to these – it contains the 10 essential amino acids required to rebuild cells. Watch your meal portions: the optimum servings are ¼ protein, ¼ carbohydrate, and ½ leafy green vegetables.
5. COOK WITH COCONUT
Use this stable form of fat when cooking to combat free-radical damage on the body. Butter and ghee are alternative stable forms of fat – add a small amount of water to the butter, ghee or coconut oil to steam fry.
Rosemary’s vitamin cabinet
B VITAMINS: These are necessary in the manufacture
of adenosine triphosphate, the unit used to measure energy levels. Vitamin B12 is vital for the nervous system, as it stimulates red blood cell production, transforms food into energy, and helps pregnant women to absorb that all-important folic acid. Try Nutri or Lamberts B complex supplements. Alternatively eggs, fish and milk are all good sources.
VITAMIN D: Low levels of vitamin D can often lead to fatigue and a weak immune system. The main sources are the sun or eating oily fish and dairy products, but some levels of Vitamin D can be topped up by supplements. A spray form is the most effective as it will ensure it goes straight into the bloodstream: try Better You DLux1000 oral spray.