If you want to improve the way your body feels, and the way it functions and performs and also the way it looks – and if you want to do all three simultaneously – what guidelines should you follow? In this issue we ask our favourite Naturopath / Nutritionist Irene Hunt her top tips for nutrition in women over 35.
Here is a simple system, a 3 way step of evaluating your choice of nutritional strategy for its usefulness.
Step 1: Simplicity.
Are the guidelines easy to follow?
Step 2: Science.
Are the guidelines based on sound scientific principles?
Step 3: Success.
Have the guidelines actually worked for people like you?
No matter what nutritional information you’re given, by always applying that three part test you can quickly work out if the program has flaws. If the answer to each question isn’t a resounding “YES,” you might as well toss the info.
Below, I’d like to present 10 Guidelines of Good Nutrition, based on the 3 step criteria above.
- Include a mix of macronutrients in each meal/snack where possible (Protein, Carbohydrates, Fats). This begins the sensation of fullness and cessation of eating earlier.
- Consider a modest increase in protein or fats at the expense of carbohydrates, facilitating a lean body shape
- Eat high quality, nutritious carbohydrates that are fibrous and water rich e.g. alfalfa, Asian greens, baby spinach, beetroot, broccoli, brussels, capsicum, cauliflower, cucumber, mushrooms, olives, parsnip, radish, rocket, to name a few!
- Decrease omega 6 fats from margarine, mayonnaise, sauces, grains and dairy whilst increasing Omega 3 fats from fish, green leafy veg, omega 3 supplements and good nut sources e.g. macadamia, pecans, walnuts. There are a multitude of health benefits to be enjoyed with a better ratio of these.
- Omega 3 from fish oil boosts fat loss! It alters a lipid signaling system over active in obesity, decreasing waist circumference and increasing the sensation of fullness faster, especially with exercise.
- Not all fats are equal. Most fats can actually help you stay leaner. Avoid easily rancid cooking fats and artificial trans fats: shortening, hydrogenated or partially hydrogenated oils, baked goods, cheap vegetable oils, deep fried foods
- Don’t drink your daily calorie intake. 1 OJ at breaky, 4 coffees, 3 glasses of wine = 6,000kj!
- Slow down at mealtime, smell your food (this actually increases your feeling of fullness), chew and enjoy each mouthful. Turn of the TV, iPod, iPad, iPhone to avoid the distraction and focus on your meal and the enjoyment of food.
- Be a smarter shopper, shop the periphery of the supermarket, plan your meals, eat before you shop!
- Create a healthy environment. Only buy treats once a week, when they are gone, they are gone.
Thanks Irene. Keep an ear out in our coming issues when we meet the wild & adventurous side of Irene.
Irene Hunt Naturopath/Nutritionist
* Bachelor of Health Science: Complementary Medicine, majoring in
Nutritional Biochemistry and Immunology.
* Advanced Diploma in Western Herbal Medicine
* Diploma of Medical Science
Passionate about educating the public on the latest well researched and trialed nutrition and supplementation information, myself being diagnosed with RA (rheumatoid arthritis) at a young age, I have successfully overcome many physical barriers that could have prevented the full enjoyment of the past 20+yrs of my life.
Now in my 40's, using food as medicine, I'm able to enjoy all the physical extremes life presents, marathons, 100km mountain bike races, Triathlons, 5-7 day endurance adventure races, crossfit, all whilst maintaining a high level of energy in training and working full time.