In the United Kingdom, the prevalence of obesity among boys was about 11% in 2000, 16% in 2009, and is projected to be about 25% in 2020. Among girls, the prevalence was 11% in 2000, 13% in 2009, and is projected to be about 20% in 2020. Obesity is a growing epidemic in the United Kingdom. It puts us at an increased risk of diseases and causes premature death including diabetes, cardiovascular disease and some cancers. Cellnutrition explains the importance of proper hydration, nutrition, minerals and trace elements, cellular fitness and correct supplementation with products such as pure vegan-friendly Omega 3, 6 and 9.
Many people often underestimate the importance that proper food and nutrition has on our health. Many of us start our healthy eating journeys with the best intentions only to find that we have difficulty in maintaining them. Whether it’s to shift a few extra pounds or squeeze into the wedding dress of our dreams, fad diets tend not to work. That’s because these eating plans are time limited, exclusive in that they force us to exclude certain types of food and tend to make us feel guilty when we have the occasional fall.
We’re here to help you shift perspective about the benefits of proper food and nutrition and how to go about implementing a sustainable pattern that will serve you in the long run. Best of all, we’ll tell you a little about the proper supplementation for better energy and weight management. These guidelines are compiled by Cellnutrition’s Head Nutritionist, Marie-Louise Farag who read her Bachelor of Science Honours in Food & Human Nutrition at Newcastle University, fully accredited by the Association for Nutrition which defines and advances standards of evidence-based practice across the field of nutrition.
Here are Marie-Louise’s pointers to help you be the healthiest version of yourself. Best of all, you won’t need to exercise yourself to a standstill to start seeing results either.
1 - Like any relationship, your relationship with food is no different. It takes time, planning and proper budgeting to eat correctly. Make an agreement to enter a relationship with whole, nutrient rich, natural foods. Remember, like any relationship, this is not a short-term fix, instead consider it a lifestyle.
2 - Understand the meaning of the word carbohydrate. All carbohydrates and starches break down into sugars. Ditch any refined carbohydrates. These include sugar, breads, pastries, baked biscuits, most breakfast cereals and anything pre-cooked such as instant meals. These are loaded with hidden sugars, unnatural ingredients and high salt content which not only make us gain visceral fat (around our intestines and waists) but also around our hearts. They are often responsible for water retention too. Your meal should comprise 10-20% wholegrain and unrefined nutrient rich carbohydrates. Craving a slice of toast? Go for sourdough, rye bread or wholegrain breads. Don’t be afraid to use real butter either.
3 - Remember the 80 / 20 % rule. 80% what you eat and 20% what you do. To lose weight and then maintain it, it’s important to remember this rule. 80% of your body fat is directly attributed to what and how often you eat while 20% is attributed to the exercise that you do. You do not need to do more than 30 minutes dedicated light cardio such as walking a day to keep you healthy.
4 - Eat as many vegetables as possible. Cabbage, spinach, broccoli, cauliflower, salad leaves and sprouts should be a staple in your fridge.
5 - Lean towards protein rich foods such as green beans, eggs and nuts. Nuts should be raw and unsalted. If you want to consume dairy, avoid skimmed milk or low-fat milks and lean towards full fat milk - its carbohydrate to protein ratio is better. Also, select full fat, natural yogurt that is free of flavourings, colourants and sugars. Feel free to add fresh fruit to your yogurt instead. Try to consume not more than one full cup a day. And, avoid margarine at all costs.
6 - Supplement correctly with plant-based Omega 3,6 and 9. These essential fatty acids play a pivotal role in cellular wellness and health. They optimise hydration and help your body’s cells to use energy efficiently. Also consider that you might not be getting the correct amounts of minerals and nutrients from your eating plan. Your body requires at least 78 trace minerals and elements in the correct ratios to maintain a healthy homeostasis. Consider Cellnutrition’s Quinton range designed to do just that.
7 - Avoid fruit juices, fizzy drinks and carbohydrate rich alcohol such as beer. Limit the amount of these and lean towards sugar free options.
8 - Get creative and research how you can replace pizza bases with the likes of cauliflower and potatoes with sweet potatoes. Invest time in your eating journey. If you are what you eat then what do you want to be? Natural, easy going, diverse and fun are always good options.
9 - Go easy on yourself. If you fall and find yourself guzzling a slab of chocolate in the middle of night, forgive yourself and endeavour to make a better choice next time. Also consider why it is that you had chocolate in the house in the first place. Some of us chocoholics lean towards 80% cocoa dark chocolates which are wonderful when melted and drizzled over strawberries.
10 - Go easy on the fruit. Some fruit and especially dried fruit are laden with sugar. Eat your fruit in the morning and always before your main meal. This will help you absorb the beneficial nutrients that they provide more efficiently. Try to combine fruit consumption with fat or protein. This will help prevent a spike in blood glucose levels.
Fuelling your body with whole foods that have been scientifically proven to boost your health will help to support insulin regulation, reduce inflammation, optimise digestion and may even promote fat loss helping your body to function at your best. Never underestimate the importance of food and nutrition. And remember, you should never feel hungry or feel that you are making a sacrifice. Eat unapologetically. Just eat the right foods and supplement correctly.