70% of the foods you eat today were never eaten by your ancestors. Our bodies and metabolism have not evolved or adapted to this modern way of eating which includes sugar in excess, starchy carbohydrates, and processed junk food.
Not only have we changed what we eat, but also when we eat. Our bodies are still like those of cavemen. Primitive men got up with the sun rising, ate what they hunted or picked during the day, and retired as it got dark. Today, it is the norm to eat a big meal in the evening and this leaves our bodies full of undigested food. Our metabolism slows down dramatically at night, even if we are wide awake. Nature assumes that we will be sleeping and therefore not as active, so our heart rate slows right down making digestion more difficult.
My Top-Rated Healthy Foods
Eggs
Full of vitamins, calcium and lutein (which protects against age-related eye degeneration). They are a superfood and studies have shown that having 2–3 eggs for breakfast suppresses hunger for hours whilst boosting concentration.
Eggs are also full of serotonin, which can aid in the prevention of junk food and sugar cravings.
Avocados
Avocados are one of the best foods of all as they are literally packed with vitamins. They lower blood pressure whilst increasing serotonin levels which makes us feel happier.
Bananas
Full of dopamine and serotonin. Dopamine is a natural antidepressant—maybe that is why monkeys always seem happy!
Cinnamon
Just half a teaspoon a day brings down sugar levels in the blood which in turn encourages fat burning. It also reduces sugar cravings. Simply add it to curries, stews, oats, or tea.
Almonds
Full of B vitamins and zinc which helps stop sugar cravings. If bears and squirrels can survive solely on nuts, then they must be good. Not all the oils in nuts are absorbed by the body and they are not fattening in regular portions (a
palm-sized amount.) Oleic oil feeds your hunger very quickly. Only eat raw, unsalted varieties. Walnuts and hazelnuts are also excellent snacks.
Seeds
Pumpkin, sesame, hemp and sunflower seeds are full of omega oils, which the body needs for almost all of its functions. A lack of these essential oils is linked to depression.
Brazil nuts
Full of selenium which blocks the body’s absorption of mercury. Buy Brazil nuts in the shell as chocolate coated ones do not count, sorry.
Cruciferous vegetables
Broccoli, cabbage, cauliflower and brussel sprouts all contain a rich source of fibre and antioxidants.
Milled Linseeds/Flax Seeds
These are super nutritious for the skin. Flax seeds are a rich source of omega 3. Linseeds clear the residue of old undigested matter from the gut. Just take three spoonfuls a day.
Apples
The skins contain pectin which is an anti-cholesterol agent.
Zsweet and Stevia
Natural calorie-free sweeteners that lower blood sugar while giving you a lovely sweet taste in tea or oats. Stevia is a herb and completely safe, unlike artificial sweeteners which are full of chemicals.
Air popped popcorn
Popcorn is full of lutein. Add a little light soy sauce for the perfect crunchy snack to eat when you are watching TV. It is great in children’s lunch boxes, too.
Edamame beans
Just steam or fry in a wok for five minutes, then add a little sea salt or light soya sauce for a delicious snack that is full of protein.
Fish
Oily fish like mackerel, sardines and wild salmon are best for omega 3. If you eat fish more than three times a week, take a selenium supplement as it will stop your body from absorbing mercury.
Green tea
The American Journal of Clinical Nutrition confirmed that green tea is rich in catechin (a natural antioxidant) that can reduce abdominal fat. It also speeds up metabolism.
Herbs and spices
Cinnamon, ginger, cayenne pepper, cardamom, and ginseng can help to stimulate thermogenesis (heat generated by the body) and promote weight loss. Hot spices can boost the rate at which calories are burnt by up to 15% for a few hours after eating. Chillies also speed up metabolism and reduce hunger.
The Worst Foods
I do not even like calling the rubbish below ‘food’. I call them Frankenstein foods as they are full of chemicals, additives, coloring, and preservatives, which the body cannot break down or use.
Margarine
This is literally one molecule away from being plastic. Rats, bugs, and flies do not eat it and that should tell you everything. No mold will grow on it and the body is unable to get rid of it.
Artificial sweeteners
Artificial sweeteners are another poison to our bodies and have been linked to cancer, Alzheimer’s, ADD and dementia. Sweeteners are made from wood alcohol and petrochemicals which the body cannot break down. Artificial sweeteners still raise your insulin levels even though they have no calories.
Sugar
This refined, processed and bleached chemical causes your body to store internal fat. Low-fat, high-sugar foods will never make you thinner, they will do the opposite. Sugar is made in a refinery and has no nutritional value at all. It also feeds anxiety and dramatically ages the skin.
Cow’s cheese
Most of the milk we consume comes from pregnant cows. Milk is full of cow’s pus and mucus, plus an insulin growth factor designed to make cows grow, which will also make you grow. When calves drink their mother’s milk it gives
them a 300% growth spurt. This has the same expanding effect on humans. The growth hormone has also been linked to prostate and breast cancer.
Processed foods
The chemicals in processed food disrupt your metabolism and the additives are so highly addictive that they have you craving more. They are also full of trans fats and preservatives so they do not break down in your body.
Wheat
It is chemically altered, indigestible and almost worthless as a source of nutrition. Modern bread has as much sugar equivalent to a cake. There can be up to three spoons of sugar in just one slice of bread. Starchy wheat-based foods like
bread, pastries, and pasta push up your sugar levels forcing your body to store fat.
Cola
I call this osteoporosis in a can as the phosphoric acid in cola ruins your teeth and leaches calcium from your bones. The chemicals in cola contain formaldehyde which is shockingly also used in embalming fluid.
Crisps
They may seem like just cooked slices of potato, but they are actually solidified fat, chemicals, salt and additives.
Salt
Salt is linked to high blood pressure and strokes. While a little sea salt is fine, it is better to cut salt from your diet and season with herbs instead.
Breakfast cereals
These are so high in sugar that you are basically eating a packet of cookies broken up and drenched in milk.
Breakfast bars
When you start the day with a high-sugar food, your insulin levels rise and you begin your day by storing fat and then continue fat-storing all day as your blood sugar levels stay too high.
Muffins
These are simply sugary cakes and we should not be eating cake for breakfast.
Modern yogurts
Sugary low-fat yogurts raise your blood sugar levels and encourage your body to store rather than burn fat.
My Healthy Food Plan
Breakfasts
- Eggs (boiled, poached or scrambled) with vegetables such as tomatoes, spinach, peppers, and onions. I also add ham/prawns/salmon and some coriander. Although eggs contain cholesterol, they will not raise levels in the blood unless you have an inherited cholesterol problem. You can eat far more than the previous guideline of five eggs a week.
- Soya yogurt with almonds and/or mixed seeds (sunflower/hemp/sesame/pumpkin/linseeds) and a teaspoon of cinnamon
- Oats made with water adding a little soya/hemp/ rice milk. Add linseeds, cinnamon, and a few nuts to push up the protein content.
Lunches
- Salad with fish/chicken/turkey/eggs/avocados and quinoa
- Any kind of protein with vegetables such as cooked chicken or fish
- Soup full of protein like chicken or ham with vegetables, and add quinoa if you want a bulkier soup
- Falafel made with chickpeas
I do not usually need a snack as I eat enough protein, but if I do want something I have fruit or nuts, edamame beans, or hummus and crudités.
Dinners
- Chicken with stir-fried savoy cabbage and broccoli
- Steak and vegetables
- Grilled fish with roasted vegetables
- Turkey meatballs with garlic, spring onions, celery and spinach
- Bolognese with julienne courgettes
- Lentils or minced lamb and mashed cauliflower with olive oil
- Curry made with cardamom, cayenne pepper, cinnamon, ginger, ginseng, and chilli. I have bean sprouts or shredded cabbage instead of rice.
- Kebabs of steak/chicken/turkey/prawns/fish with green peppers and scallions
- Peppers stuffed with lean minced turkey
- Grilled prawns, peppers and spinach
I do not eat pasta or rice but occasionally I will have Dell’Ugo chickpea pasta. I also do not have too much variety at each meal as this stimulates appetite and overeating.
If I am out to dinner I do not enforce the above meals because as long as I eat like this most of the time, the odd difference really will not matter.
Join The 21-Day Healthy Living Challenge
If you would like some more information about how to nourish your body and make healthy choices, be sure to check out my new 21-Day Healthy Living Challenge. You will spend three weeks receiving guided trainings, audios and meditations specifically designed to help you overcome your negative eating habits, and help you make better choices that will allow you to look after your body, reach your goal weight, and maintain it. Find out out and secure your spot today by clicking the banner below.
You can also read more about maintaining a healthy relationship with food in my book ‘You Can Be Thin.’
