This month I’m sharing among other things a practical tool to help you and your family increase the diversity of food in your diet- read on to discover the amazing benefits of doing so!
I would love to hear what you think of this month’s picks and if there’s something you would like to recommend– do hit reply and let me know!
A SIMPLE TOOL I’M USING TO INCREASE DIVERSITY IN MY DIET!
If you eat veg and fruit daily you are already going to see health benefits. But are you stuck in a rut by selecting the same vegetable choices day in and day out? Surprisingly many people in the Western world are deficient in certain nutrients.
If you think that in the Uk wheat accounts for 75% of peoples fibre intake. Studies have shown that a diverse diet which includes all major food groups has a positive impact on health. But it’s the special plant nutrients ( known as phyto-nutrients) found in veg and fruit that support the digestive system, our immunity and reduce inflammation within the body.
Eating a diverse range of veg and fruit helps support the diversity of our gut microbiome (the eco system in our gut) by increasing the variety of beneficial bacteria in the gut. Let’s take the well -studied microbe Akkermansia. (Those of you who have done comprehensive stool testing with me, may remember this little beauty in your report!) There is evidence to suggest that increasing populations of this bacteria within the gut may help to combat metabolic syndrome and support weight loss.
So, to help you diversify what you eat, I’ve included my ‘50 foods’ tool HERE for you to download. This will help you keep track of every different food you eat for a week - aim for at least 50 foods, try to eat of all colours of the rainbow, the brighter the better. Let me know how you get on!
WHAT I’M USING IN THE KITCHEN…..
I waited around 2 years for the 8litre size of the Instant Pot to come into stock and I’m so glad I have it now. This kitchen gadget is great for stews (vegetarian or meat), stock, yoghurt and rice. It sautés, pressure cooks and slow cooks. I’m sure there are so many more meals I could make with this . If you have an Instant Pot yourself, do hit reply and let me know what you create with yours!
WHAT I’M WATCHING…..
In Brené Brown’s 2010 Ted Talk she open s up the conversation about vulnerability. If you don’t yet know about Brené I highly recommend you have a listen – her books are fantastic too. Every now and then I like to revisit her work as an important reminder. She shares insights from her research including having the courage to be imperfect, the compassion to be kind to yourself first (or how else can you show compassion to others) and letting go of who you think should be in order to be truly authentic. In my opinion this is key learning for anyone but especially if you are working on your relationship with food and your body.