Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out. The Sunday Times Bestseller

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Instead of counting calories and thinking about what to cut out, think about what to include, and see eating as an opportunity to nourish your mind and body. Eating too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke. The Eatwell Guide can help you get the right balance of the 5 main food groups. The guide shows you how much of what you eat should come from each food group. As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing. With a blend of science, practical strategies, anecdotes, and delightful plant-focused recipes, the book guides readers through an interactive journey. The book includes 11 questionnaires to assess gut health, enabling readers to identify issues such as food intolerances, stagnant dietary choices, and more.

Between the ages of 2 and 5 years, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide. The elephant in the room is the global food industry. “Big Food has completely altered the food environment so that unhealthy foods are the cheapest, most ubiquitous, heavily marketed, [most] difficult to resist and socially acceptable – as a result, the [world’s] health has gone down the toilet.” To switch things up, try using a variety of different seasonings, fresh herbs and even a splash of soy sauce or chili-garlic sauce taste amazing! If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts. Olive oil– I like to use a good olive oil that doesn’t have to be expensive, just make sure it’s cold-pressed and organic for the most flavor (in my opinion)I tried working with other healthcare providers who told me to go on elimination diets and told me I had food intolerances when I in fact did not. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

I encourage my patients to get a 'rainbow variety' of foods in their weekly diet as a way of ensuring a good collection of these different compounds," says Dr Rupy Aujla, author of The Doctor’s Kitchen. He suggests we include at least two different coloured vegetables at every meal time, vary them throughout the month and experiment with seasonal veg to make the most of what medicinal properties our food has to offer. Fix your eating hours

The hidden world of microorganisms within us, known as the gut microbiome, plays a crucial role in our overall health, influencing metabolism and even emotions. Understanding and nurturing this internal universe is essential, making the journey toward a healthier gut a cornerstone for a better quality of life. Studies have found that people with depression and people who sleep poorly often have abnormal gut microbes. Eating to boost your gut bacteria (hungry yet?) could improve your mood as well as your diet. How to achieve this is different for everyone, and you may need to try changing your diet more than once to find the best foods for you. Try eating pre and probiotics, more veg and fibre and vary your diet. Pre and probiotics

Our digestive tract is the barrier between our body and the environment. This means that food doesn’t really get into our body until long after we’ve eaten it – after it has passed through our gut lining’s defense barrier and into our bloodstream. If you think about it, this is a huge responsibility for our gut, and it explains why it’s equipped with an incredible 70 percent of our body’s immune cells.” Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass. Green onions– adds extra flavor and color, but you could also use a white or yellow onion in this as well Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

Alongside Megan’s gut-friendly recipes, this book also includes expert advice on how to deal with common complaints such as IBS, constipation and bloating, as well as how to diagnose food intolerances, and manage good gut health with sleep and exercise routines. Supercharge your digestive health and transform your overall wellbeing with this ultimate guide that promises to make you happier and healthier from the inside out. Healthy Swaps for Common Foods-Healthy home cooking and smart shopping puts you in control of what goes into your recipes and your body. Follow these healthy guidelines to update your eating style and improve your nutrition profile. Similarly, although not all yogurts contain significant amounts of live microbes, yogurt has been linked with more pronounced health benefits in large studies, including weight management, compared to unfermented dairy products such as milk.” Eating healthy can be easy, affordable and delicious. It’s all about making smart choices to build an overall healthy dietary pattern. I appreciated the chapters on sleep, stress, and exercise. Dr. Rossi includes a series of yoga exercises that I’ve found helpful, as well as suggestions for strengthening the pelvic floor and giving yourself an abdominal massage.

This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk. Having said that, I found Megan Rossi's information about the gut and gut health very interesting. I had no idea that the gut has an impact on mental health or that even identical twins have their own unique gut microbiota which can help to explain why different people react so differently to different medicines. It was also interesting to learn that for 15-20% of the population just adding more prebiotics to the diet can actually trigger gut symptoms.If you’re looking for healthy new recipes to add more variety to your diet, this is worth trying. Although much of this content will likely be review if you’ve read much on the subject, this is a good book if you’re experiencing unpleasant gut symptoms and want an individualized plan for improving your gut health. You might still need to work with a gastroenterologist and/or a dietician, but this is a good place to start. I also recommend The Bloated Belly Whisperer by Tamara Duker Freuman. Grain-fed beef (common in the US) is also less healthy than grass-fed beef, which is higher in the fatty acids that have been linked to improved mental health. A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion. There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.