By now we’re all pretty familiar with the fundamentals of making healthy decisions right? Of course! We follow the daily practice of Move Nourish Believe.
We’re also interested and invested in educating ourselves on what those healthy decisions are. And we know that there is a lot of information out there (A LOT!), which can make it tricky to decipher what’s a fad, preference or qualified piece of advice.
We spoke to Celebrity Chef and Nutritionist Zoe Bingley- Pullin to get some of her key tips that will supercharge your routine and are simple to apply, because we’re all busy gals.
7 Simple Tips to Up Your Health Game
Start your day with protein
Many of us forget to add a source of protein to our breakfast and readily feel the effects!
Starting the day with protein has been shown to stabilise appetite, support energy levels and reduce cravings later into the day.
Some protein options to include at breakfast time are: eggs, yoghurt, ricotta or cottage cheese, milk, tofu, tempeh, salmon, nuts and seeds including hemp seeds or plant-based protein powder, such as hemp.
Many of us are reporting feeling stressed on a daily basis. Stress can place great strain on the body and negatively impact overall wellbeing.
Practicing mindfulness can help draw your attention away from what you have to do and let you be present in the moment and check in with yourself.
Whether it be setting aside 5-10mins to practice breathing deeply or just eating without distraction, every bit counts and in the long run will add time to your day!
Cook at home more often!
The number one way to control your diet and health is to cook your own meals regularly. Studies have shown that people who frequently cook meals at home eat healthier and consume less kilojoules than those who buy food out.
We are more likely to eat more fresh fruit and vegetables and less poor quality fats and refined sugar when cooking at home. Another benefit of course being eating as a family and spending time with loved ones.
Whilst this is not possible for everyone at all meal times, prioritising even just one meal per day to be home cooked and wholesome can contribute towards greater health.
Aim to eat an additional serve of vegetables daily!
Eating more fruit and vegetables has been shown to increase happiness and life satisfaction. Increased vegetable intake is also linked to decreased chronic disease risk.
Which vegetables are best? Those richest in antioxidants have the greatest benefits so always pick the brightest kinds such as capsicum, tomato, red cabbage, carrots, sweet potato, beetroot, kale and spinach.
Here are some quick ways to increase vegetable your intake:
- Aim for ½ plate vegetables at each meal
- Snack on a fresh vegetable juice
- Snack on chopped vegetables with dip
- Try a vegetable based soup for lunch
- Add left-over roasted vegetables to scrambled eggs at breakfast time
- Grate and add to sauces and stews
- Try zucchini noodles in replace of pasta
Don’t fear healthy fats!
When you develop a healthy relationship with fats, your perspective on food and freedom with food can drastically change.
Fats are not to be feared and offer an array of benefits to health, not to mention allow you to feel satisfied by food!
Fats are critical for brain health which has a knock on effect on mood, fat help us to absorb fat-soluble vitamins such as Vitamin D, A, E and K, help with weight regulation and reduce risk of chronic disease.
Foods rich in healthy fats to add to your diet include avocado, extra virgin olive oil, hemp oil, raw nuts and seeds and fatty fish.
Eat more plant-based protein
Similar to the importance of adding more vegetables to your day, alternating animal-based protein with plant-based offers many benefits to health including reduced chronic disease risk, healthy weight management, anti-ageing and reduced inflammation.
Some examples of plant-based protein sources include legumes (lentils, chickpeas, red kidney beans etc), raw nuts and seeds, tofu/tempeh, soybeans, hemp, brown rice and pea protein powder.
Here are some quick tips if wanting to give plant-based a try:
- Swap eggs for avocado & hemp seeds on your morning toast
- Scramble tofu instead of eggs for a quick meal
- Swap dairy milk for soy milk on your muesli
- Add cannellini beans to salads in replace of chicken
- Made vegetable and lentil soup for dinner
- Add roasted vegetables and lentils to pasta instead of a meat based source
Hydrate Hydrate Hydrate!
This tip may sound a bit boring but it is readily overlooked! Drinking enough water is one of the easiest ways to improve health.
When are dehydrated we lose concentration, have poor energy and find it hard to control hunger. That being said, drinking enough water can help improve energy levels, clear our mind and maintain concentration levels.
If you don’t like the taste of plain water, try adding some natural flavouring such as mint, strawberries and cucumber or straight lemon/lime juice!
Simple yet effective!
What’s your key health ‘tip’ to keep your wellness on point?
Zoe Bingley- Pullin is a celebrity chef and nutritionist who is also one of the experts on Channel 7’s House of Wellness. She is also the author of several successful cookbooks.