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The Three Colour RULE

Want to change your life?  Change your Diet.

If, like most people, you've promised yourself that you'll start eating a more health conscious and nutritious diet.  The best time to start was yesterday, the next best time to start is now.  It can never be too late to start eating healthier and providing your body with the nutrition it needs to feel fulfilled and strong.

Eating well can fight fatigue, help you mentally feel better, and keep your body strong.  This is especially important if you are currently undergoing treatment for illness (such as mental illness, chemotherapy, diabetes, etc).

As we all know, your diet is crucial to your health, but sometimes drastic change is too difficult to conquer.  Our advice is to start with one different food item that is easy for you and your family and choose another one after a few weeks, and then another. Before you know it, you will have moved onto a healthier and, more importantly, sustainable, eating pattern

Here are our tips for healthier eating. Rules to live by.

1. Remove White from your Diet

Now, I'm the first person to put my hand up and salivate when a nice piece of white crusty toast swishes pas my nose, but did you know that there are so many different types of breads available that are just as delicious?

White foods, and breads in particular, tend to be processed the most, low in nutrients and quite high in sugar.  You want to avoid these where possible.

But, don't remove breads from your diet altogether! Grains can be a very important source of fibre, selenium and Vitamins B & E.  Try different wheat breads regularly and find the one that you like best.

2. Vivid Colours

Now here's the rule of thumb...  The more intense the colour of a fruit or vegetable, the higher the nutritional content is.

Choose peas and dark leafy greens, like Spinach (my personal fav), for Vitamins B, C, Iron, Protein & Fibre.

Also, don't be scared of canned or frozen vegetables - especially if they make your life easier right now. Anything is better than nothing.

Frozen fruits are also a healthy alternative

Try the 3 Colours a Day trick as an easy way to ensuring fruits and vegetables make it to your daily menu.  For example, (1) Have Blueberries with Breakfast, (2) Lettuce on your Sandwich, and (3) Red Capsicum with your Chicken Stirfry at dinner.

How many colours did you eat today?

3. The Buzzword is Phytochemicals

So what is it?  'Phyto' means plant.  Phytochemicals are the nutrients derived from plants and they are the healthy buzzwords in the nutritional world.

Phytochemicals appear to stimulate the immune system, tend to be anti-bacterial and anti-viral and in general help your body fight off disease.

Some foods that phytochemicals are particularly beneficial, are:  Onions, Garlic, Chives, Leek, Carrots, Sweet Potatoes, Tea, Coffee (yay!), Citrus Fruits, Broccoli, Cabbage, Kale, Cauliflower, Berries, Beans and Whole Grains (all the usual suspects).

Remember, try one new Fruit or Vegetable a week, then add another and so on.

Again, from our previous post (here), talk to growers at your local farmers market to find nutritional, organically grown produce.

4.  Hydrate

Oh we can get so sick of this word can't we?  But, we aren't kidding when we say our bodies need at least 8 glasses of fluid (no, not beer, Barry!) a day.  Water Water Water.

Again, start simple, have a glass at breakfast, and add another at lunch, then another with dinner, and another during the day, and another etc.

5. Healthy Fats

Healthy Fats, like Omega 3, may increase the activity of your bodies immune system.  Hemp Seed and Hemp Seed Oil is Natures most prevalent source of healthy Omega 3 fats.  Add 1 - 2 tablespoons of Hemp Seed to your breakfast or grind it up to use in smoothies (or use Hemp Protein Powder). Drizzle some Hemp Seed Oil onto your Salad or Sweet Potato Mash, just delicious.

Oily fish, such as trout, herring & sardines are all excellent sources of Omega 3 healthy fats.

6. The Clincher that will keep you at it

The 80 / 20 Rule.  Let's face it, no one can eat healthy all. the. time.  And that's perfectly ok.  Sometimes we all have a hard time sticking to the plan.

So, if you can make healthy selections 80% of the time, allow yourself to make less healthy choices 20% of the time.

Because knowing you have some wiggle room, allows you to make healthier choices long term, so you don't feel deprived or restricted to "that diet".

Keep us updated!

If you loved this article, please share with your family & friends, I'm sure they will love it to.

With love, from the Farm x

 


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