How to nourish your body this year

January 7, 2019

Avoid Processed Junk Food (Eat Real Whole Foods Instead)

The rise of processed junk foods in our diets is making us fatter and sicker than ever before. These foods have been manufactured (via their salt, fat and sugar content) to leave us wanting more and even addicted (for some people). These products are low in nutrition and often high in refined sugar. Stay away!

Eat Salmon (or other oily fish)

Adequate levels of Omega-3s can help reduce anxiety and promote clear and focused thinking. A diet rich in omega-3 fatty acids also helps keep cortisol and adrenaline from spiking when you’re feeling tense and keeps your skin, hair and nails looking healthy. Consuming oily fish at least three times a week goes a long way towards nourishing your body from the inside out.

Stop Drinking Sugar

Soft drinks, energy drinks, cordials and packaged fruit juices can contribute to obesity, type 2 diabetes, heart disease and all sorts of other health problems when consumed in excess. Keep in mind that even cold pressed juices can be high in sugar and should always be consumed with a meal (not as a meal replacement). Also stick to veggie based juices with minimal fruit and ALWAYS choose organic. If you feel like the fruit just EAT it instead.

Take Care of Your Gut Health With Probiotics and Fibre

The bacteria in your gut (the gut microbiome) are incredibly important for all sorts of health-related aspects, especially your immunity and mood regulation. A good way to improve gut health is to take a good quality probiotic supplement and eat plenty of fibre (from fruit, veggies and legumes).

Replace grain-based foods with vegetables.

Eat more veggies by replacing grains with fresh vegetables. For example, instead of serving a stir-fry with white rice, I make cauliflower ‘rice’ by grating raw cauliflower in the food processor. Or instead of serving my bolognese sauce with spaghetti, I dump it on a big bed of baby spinach or zucchini noodles.

Eat vegetables for breakfast.

Forget about toast and cereal, try poached or scrambled eggs with leftover roast vegies or a fresh salad for breakfast. Make a massive vegetable frittata and portion it up to eat each morning.

Keep it simple!

No need for all these fancy smancy foods. My go to dinner is roasted sweet potato with either a tin of sardines or some scrambled eggs. Too easy!

Drink Spirulina

Spirulina is a high-quality protein which contains all the essential amino acids and will provide you with a rich source of essential Vitamins A, B1, B2, B3, B9, D, E and K. Spirulina is extremely high in chlorophyll, which helps remove toxins from the blood and boost the immune system, making it excellent for detoxification. Take spirulina as a tablet or power mixed with water.

Add vegies to smoothies.

Try a handful of spinach or kale, some steamed sweet potato, or some chopped cucumber or zucchini into your morning smoothie.

Switch cocoa for raw cacao

Raw cacao contains an impressive list of vitamins and minerals including magnesium, iron, chromium, manganese, zinc, copper, vitamin C, phosphorus and calcium. In addition, it also provides 14 times more antioxidants then red wine, 21 times more than green tea and helps raise levels of serotonin in the brain- acting as an anti-depressant. Use raw cacao powder anywhere you would normal cocoa powder. Make a hot chocolate, in chocolate baking recipes, raw desserts or make your own chocolate.

Eat organic eggs

Natures perfect food. Organic eggs are highly nutritious, taste delicious and are the perfect combination of protein + fat in one little package. Scramble 3 eggs with spices, add some veggies and goats cheese for a quick breakfast or make an omelette. Hard boil half a dozen eggs and keep them in the fridge for a quick snack or add them to salads.


Article by Kavisha Jega

Holding a Masters degree in Wellness, Kavisha works to promote optimal health and well-being by teaching people how to move away from processed foods and towards a more nourishing whole foods diet. Her educational seminars and cooking workshops draw on her knowledge of whole food cooking and passion for wellness to show everyday people that healthy eating can be easy and attainable. A lover of all things food and travel, Kavisha also has a wellness travel practice, which focuses on connecting health savvy travellers with good food by showcasing local, organic and whole food experiences all over the world.




I: @kavisha_jega



Print Friendly, PDF & Email