The Best Healthy Eating Advice For 2019

I’ve been immersed in the healthy food world for years since having a huge interest in food from the age of about 10, and I’m still mind-blown regularly by how much more knowledge is out there. Nutrition in general can be such a minefield with lots off conflicting information, its hard to know what to believe and who to believe. I believe the answer to this is to feed your own Human Energy System. In this article we will look at what we’re all getting wrong about eating healthy fats and how we can make this the best healthy eating advice for 2019. 

Indigestion, heartburn, reflux, and GERD can often have the same root cause. The root is often related to inadequate stomach acid and/or overgrowth of bad bacteria. Rosemary has been proved to soothe the symptoms of indigestion and reflux due to its array of benefits for the gut. The powerful antimicrobial benefits help to eradicate bad bacteria while balancing the stomach acid and promoting healthy levels of probiotics. A healthy probiotic is Kefir which is what I use to maintain my immune system.

The average person gets about 300 milligrams (mg) of caffeine daily from coffee, tea, soft drinks, chocolate, and energy drinks. That amount of caffeine (and for some people, much less than that amount) can adversely affect blood sugar levels. Of the seven studies in one review, five showed caffeine both increases blood glucose levels and prolongs those increases. Elevated blood sugar levels also spike insulin levels. Insulin is an anabolic or storage hormone. One thing this hormone is very good at storing is fat in your midsection. Keeping insulin elevated can make your cells less sensitive to its “signal”; this is called insulin resistance. To lose weight and keep it off, you want your cells to be the complete opposite—insulin sensitive. Therefore, coffee (caffeine) has the potential of making your cells more insulin resistant. One systematic review and meta-analysis looked at seven qualifying studies and concluded that caffeine reduces insulin sensitivity in healthy subjects in the short term, potentially creating high blood sugar.

In reality, you actually need less protein than you think. In order to manage your blood sugar, it is essential to not overdo it on protein. Your body is incredibly smart, and when you starve it of glucose, it uses the process of gluconeogenesis to turn your protein intake into glucose for energy. But when you limit your protein, your body is able to use fat for fuel instead. You should be aiming for around 0.5 to 1 gram of protein per pound of lean body weight—the amount of weight on your body that isn’t fat—per day. But not all protein is created equal.

This topic freaks a lot of people out—won’t it make me fat, they wonder. The right kinds will not, but they will provide powerful healing and support to help you feel your best. That’s because 60 percent of your brain is made up of DHA, an omega-3 fat found in fatty fish, flaxseeds, chia seeds, walnuts, and algae. EPA is another important type of omega-3, and both of these fatty acids are critical for supporting brain function and mood, regulating metabolism, and preventing diabetes and inflammation. Avoid oils like canola, grapeseed, corn, sunflower, and soybean, and be sure to eliminate hydrogenated oils completely, as they contribute to inflammation and the progression of disease.

Fibre is magic for constipation. It helps to remove toxins, facilitates intestinal movement, and protects your digestive tract from inflammation, injury, and disease. Most women consume only about 14 grams of the recommended 35 to 50 grams of fibre per day. Fibre also aids in weight loss and maintenance because it can curb your appetite by helping you feel full, and it helps dispose of estrogen to keep you in the fat-burning zone. Not bad, right? Fibre-rich foods include quinoa, legumes, berries, and green leafy vegetables. Keep in mind that it can be challenging to eat your daily fibre minimum, so you might need to supplement with a fibre blend. Whether you use food or supplements to get your fibre, I recommend increasing fibre intake by a maximum of 5 grams per day, starting at 20 grams on Day 1. If you get gassy, scale back and increase more slowly.

They activate bitter receptors on the tongue, which in turn activates cells in your stomach to normalise acid production for better digestion. When this happens, bile production and digestive enzyme production are improved as well. Proper bile production is essential for detoxifying the liver, excretion of heavy metals from your body, hormone balance, and bowel regularity. Digestive enzymes are essential for extracting and absorbing nutrients from your food. They can also help to reduce the number of unfriendly bacteria in your intestines. Finally, bitter foods also tend to be rich in antioxidants, which help to reduce inflammation.

When you’re eating high-fat and you’re not eating carbs, your body is going to metabolise that fat and use that fat for energy. But if you’re eating carbs with the fat, your body is going to use that sugar with the carbs for energy, so then you’ll just store that fat. I would look at it as a habit. If you’re in the habit of drinking Bulletproof coffee and eating a lot of fat, you need to get in the habit of being low-carb.

Having these types of building blocks in your larder makes cooking easier. When you have sushi, you dip it in soy sauce (a fermented food), and it makes the sushi better. You can have a bowl of steamed spinach and you add some fermented food to it, and it tastes super delicious.