Post by magnusmulliner on Apr 15, 2009 17:08:15 GMT
Further information can be found at www.kendalhealth.co.uk
under health tips
Lunch & Snacks
Wow, where did the month go? A few subscribers were delighted by the food choices – breakfast that I listed last week. A request was made for lunch and snacks! Below I have put together a small list of simple, easy foods you can snack on. Please remember that your taste buds have changed and will continue to do so as you make those distinctions in your food choices. Stick with it and you’ll surprise yourself and perhaps fall in love with foods that you may not have liked before! Sugar unfortunately changes your taste buds drastically and as you know compromises your immune system. I fact one teaspoon of sugar lowers your immune system by up to 50% for 6 hours according to the CHEK Institute in California.
As a reminder…
There is a huge difference between a food and a product. A food item has been on the human menu for more than 10,000 years and has not been altered in any way. That means it is whole (without too many air miles is best!) and is either a meat, vegetable, fruit, nut, seed, seaweed, etc. A product (which counts for 95% of all consumable items sold in Booths, ASDA, Morrison’s, Tesco’s) has a shelf life and has been either heated, stripped of it’s goodness and may have some added chemicals(additives/preservatives) as well as dysfunctional nutrients.
Think about it folks… you wouldn’t put the wrong type of fuel in your car, so why put the wrong type of fuel in your mouth! That will lead you to dis-ease/s. I’ve had quite a few women sharing their wins about pain removal. Your physical body never, ever lies. There’s a reason why you have it. One way of creating pain is putting anything into your body and or onto it that isn’t organic will challenge your liver. That in turn challenges your other organs and can lead to weight gain. Why? Because your liver can’t process effectively all the new chemicals we’ve created on this planet and will store them in your fat stores. Once you become healthy, your pain goes away. It does this exactly on time once your body has corrected itself. Your body is perfectly designed to heal you, once you put in the right fuel and remove all the inhibiting factors.
So what can you snack on and or consume for lunch. I won’t distinguish which is which because you all know; no other animal looks at its watch and sits down for three meals a day. Only us Human Beings have conditioned ourselves to do this! Before you feel hungry, snack on something with fat, protein and carb’s in it. Please remember too, that your body doesn’t know what DIETING is. It only knows starvation, so snack every ¾ hours at least. If you feel hungry or tired shortly after eating lunch or a snack, the chances are you didn’t consume enough FAT & ESSENTIAL PROTEIN. So next time you eat, add more into your diet until you feel satiated for at least 2/3 hours. Cravings = not enough of what your body wants.
I hear people say they don’t have the time in the morning. No problem, prepare your food before bed. That way you’re making a statement that your health is important and you won’t be rushing out to buy a dysfunctional sandwich or pie from Greggs! Yes and I know they taste good, but in order for that highly processed food to be absorbed, digested, metabolised and eliminated, it will cost more than it delivers to you, due to poor nutritional quality.
My suggestion would be to sprout all nuts and seeds before consuming (soaking them in water for at least 8-12 hours before draining and washing). Why? Aflatoxins are produced by fungi and are not good for our health. Also and just as importantly sprouting changes the composition of the grain, by increasing vitamins C, B2, B5 and B6 and Carotene – sometimes 8 fold.
Try and find and or form a relationship with your local butcher or grocer. You’ll promote their business and the chances are it’s local too! Ask them Q’s about where and how they get their foods.
Usually between 10am-12noon you’ll find yourself wanting some more fuel…
Nuts & seeds, Try all varieties and see which ones you love. Sarah and I love cashews! Almonds and Brazil nuts are great sources of selenium and Vitamin E. Walnuts are great too. I don’t recommend any nuts, seeds or raisons that have been coated in Vegetable oils. So please read labels. These are not stable and are rancid.
All fruits especially green apples and pears are great to consume daily with a few nuts and seeds. Ensure you are consuming at least 2 fruits daily.
Brown rice cakes (preferably without salt) are ideal for any snack or lunch. Please add butter (ensure this is organic) + Houmous, Avocado, sliced chicken/turkey. Add raw cheese/s. (Goats and or Ewes are structurally more compatible for us than cows) Booths sell a great variety of raw cheeses and Baba Ganoush sells Allerdale (raw goats cheese).
You can also add to your rice cakes tins of mackerel, sardines and or pilchards. There is less heavy metal and PCB’s – toxins in these smaller fish.
Instead of Couscous or Pasta, try Quinoa, Millet or Amaranth and add some chopped salad like Tomato, celery, cucumber, radish, lettuce, Pour liberally with your olive oil or balsamic vinegar. To prepare Quinoa, Millet or Amaranth, One cup will require two cups + a little bit of water. Stir and bring to boil. Boil for 7-10 mins just like you would for porridge oats. Leave standing for 5/7 mins.
Snack on carrot and or celery sticks with Houmous/Coleslaw.
Prepare your own salad lunch box with an assortment of vegetables (lettuce, grated or chopped carrots, tomato, cucumber, chopped peppers, radish, spring onions, other leaves like spinach, rocket and lambs lettuce, etc) and ensure there’s some protein & fat in it! Examples are fish (Tuna only once a week, due to high content of mercury), chicken, turkey, cheeses or even cold meat like beef or pork. (Not ham due to nitrates and poor handling processes) What about adding either houmous and or coleslaw to make it moist and add a greater taste and flavour.
I know it tastes great and it’s so ubiquitous, but consuming bread will continue to make you fat. Replace it with brown rice cakes and you’ll start to feel and see the difference once you add something alive foods on top of itJ Gluten can damage your intestinal wall and causes it to swell as well as creating leaking gut syndrome. At least 70% of the <country-regionw:ston><placew:ston>UK population is Lactose intolerant. If you are intolerant to milk, you’ll be intolerant to gluten, according to the Institute of Optimum Nutrition.
Create a loving passionate week and please remember we are here to assist you on your journey to optimum health. It’s not like it’s a destination, it’s the journey! That means if you have reached a plateau or point in which you feel nothing is changing and your weight or energy levels are the same. PLEASE make a consultation with us. As part of our ongoing commitment to your wellbeing we love understanding what’s going on and how we can be of service to you. As a reminder we offer Optimum Nutrition (write a 3 day food diary showing exact Times and What you consume/drink, etc), Creative Movement – that’s a 1 on 1 session with either me, Sarah, Angela, Di or my mum Louise. Positive Mindset. We all know what to do, but it’s the application of that thought into action. If you’d like to become more conscious as to how to become the change you want to see in the world, book a consultation with me.
under health tips
Lunch & Snacks
Wow, where did the month go? A few subscribers were delighted by the food choices – breakfast that I listed last week. A request was made for lunch and snacks! Below I have put together a small list of simple, easy foods you can snack on. Please remember that your taste buds have changed and will continue to do so as you make those distinctions in your food choices. Stick with it and you’ll surprise yourself and perhaps fall in love with foods that you may not have liked before! Sugar unfortunately changes your taste buds drastically and as you know compromises your immune system. I fact one teaspoon of sugar lowers your immune system by up to 50% for 6 hours according to the CHEK Institute in California.
As a reminder…
There is a huge difference between a food and a product. A food item has been on the human menu for more than 10,000 years and has not been altered in any way. That means it is whole (without too many air miles is best!) and is either a meat, vegetable, fruit, nut, seed, seaweed, etc. A product (which counts for 95% of all consumable items sold in Booths, ASDA, Morrison’s, Tesco’s) has a shelf life and has been either heated, stripped of it’s goodness and may have some added chemicals(additives/preservatives) as well as dysfunctional nutrients.
Think about it folks… you wouldn’t put the wrong type of fuel in your car, so why put the wrong type of fuel in your mouth! That will lead you to dis-ease/s. I’ve had quite a few women sharing their wins about pain removal. Your physical body never, ever lies. There’s a reason why you have it. One way of creating pain is putting anything into your body and or onto it that isn’t organic will challenge your liver. That in turn challenges your other organs and can lead to weight gain. Why? Because your liver can’t process effectively all the new chemicals we’ve created on this planet and will store them in your fat stores. Once you become healthy, your pain goes away. It does this exactly on time once your body has corrected itself. Your body is perfectly designed to heal you, once you put in the right fuel and remove all the inhibiting factors.
So what can you snack on and or consume for lunch. I won’t distinguish which is which because you all know; no other animal looks at its watch and sits down for three meals a day. Only us Human Beings have conditioned ourselves to do this! Before you feel hungry, snack on something with fat, protein and carb’s in it. Please remember too, that your body doesn’t know what DIETING is. It only knows starvation, so snack every ¾ hours at least. If you feel hungry or tired shortly after eating lunch or a snack, the chances are you didn’t consume enough FAT & ESSENTIAL PROTEIN. So next time you eat, add more into your diet until you feel satiated for at least 2/3 hours. Cravings = not enough of what your body wants.
I hear people say they don’t have the time in the morning. No problem, prepare your food before bed. That way you’re making a statement that your health is important and you won’t be rushing out to buy a dysfunctional sandwich or pie from Greggs! Yes and I know they taste good, but in order for that highly processed food to be absorbed, digested, metabolised and eliminated, it will cost more than it delivers to you, due to poor nutritional quality.
My suggestion would be to sprout all nuts and seeds before consuming (soaking them in water for at least 8-12 hours before draining and washing). Why? Aflatoxins are produced by fungi and are not good for our health. Also and just as importantly sprouting changes the composition of the grain, by increasing vitamins C, B2, B5 and B6 and Carotene – sometimes 8 fold.
Try and find and or form a relationship with your local butcher or grocer. You’ll promote their business and the chances are it’s local too! Ask them Q’s about where and how they get their foods.
Usually between 10am-12noon you’ll find yourself wanting some more fuel…
Nuts & seeds, Try all varieties and see which ones you love. Sarah and I love cashews! Almonds and Brazil nuts are great sources of selenium and Vitamin E. Walnuts are great too. I don’t recommend any nuts, seeds or raisons that have been coated in Vegetable oils. So please read labels. These are not stable and are rancid.
All fruits especially green apples and pears are great to consume daily with a few nuts and seeds. Ensure you are consuming at least 2 fruits daily.
Brown rice cakes (preferably without salt) are ideal for any snack or lunch. Please add butter (ensure this is organic) + Houmous, Avocado, sliced chicken/turkey. Add raw cheese/s. (Goats and or Ewes are structurally more compatible for us than cows) Booths sell a great variety of raw cheeses and Baba Ganoush sells Allerdale (raw goats cheese).
You can also add to your rice cakes tins of mackerel, sardines and or pilchards. There is less heavy metal and PCB’s – toxins in these smaller fish.
Instead of Couscous or Pasta, try Quinoa, Millet or Amaranth and add some chopped salad like Tomato, celery, cucumber, radish, lettuce, Pour liberally with your olive oil or balsamic vinegar. To prepare Quinoa, Millet or Amaranth, One cup will require two cups + a little bit of water. Stir and bring to boil. Boil for 7-10 mins just like you would for porridge oats. Leave standing for 5/7 mins.
Snack on carrot and or celery sticks with Houmous/Coleslaw.
Prepare your own salad lunch box with an assortment of vegetables (lettuce, grated or chopped carrots, tomato, cucumber, chopped peppers, radish, spring onions, other leaves like spinach, rocket and lambs lettuce, etc) and ensure there’s some protein & fat in it! Examples are fish (Tuna only once a week, due to high content of mercury), chicken, turkey, cheeses or even cold meat like beef or pork. (Not ham due to nitrates and poor handling processes) What about adding either houmous and or coleslaw to make it moist and add a greater taste and flavour.
I know it tastes great and it’s so ubiquitous, but consuming bread will continue to make you fat. Replace it with brown rice cakes and you’ll start to feel and see the difference once you add something alive foods on top of itJ Gluten can damage your intestinal wall and causes it to swell as well as creating leaking gut syndrome. At least 70% of the <country-regionw:ston><placew:ston>UK population is Lactose intolerant. If you are intolerant to milk, you’ll be intolerant to gluten, according to the Institute of Optimum Nutrition.
Create a loving passionate week and please remember we are here to assist you on your journey to optimum health. It’s not like it’s a destination, it’s the journey! That means if you have reached a plateau or point in which you feel nothing is changing and your weight or energy levels are the same. PLEASE make a consultation with us. As part of our ongoing commitment to your wellbeing we love understanding what’s going on and how we can be of service to you. As a reminder we offer Optimum Nutrition (write a 3 day food diary showing exact Times and What you consume/drink, etc), Creative Movement – that’s a 1 on 1 session with either me, Sarah, Angela, Di or my mum Louise. Positive Mindset. We all know what to do, but it’s the application of that thought into action. If you’d like to become more conscious as to how to become the change you want to see in the world, book a consultation with me.