The Story of Food
Your diet is more than just a series of meals; it profoundly influences your daily vitality. Think of it as a complex dance between your diet, body, and brain. Your brain, the conductor orchestrating every aspect of your existence, demands significant energy to perform its electrochemical symphony. Your food choices can either bolster your energy levels, fortify your immune system, promote heart health, or potentially reduce the risk of chronic conditions, including cancer. What is more, your diet can even extend your life, influencing the quality of each day and the chapters of your longevity.
Food, in its essence, encompasses any substance ingested and consumed by an organism, ultimately assimilated by its cells to provide essential nutritional support. Food is not just sustenance; it forms the very core of human survival. When it comes to sustaining ourselves, humans have historically walked two distinct paths: the cultivation of plants and the domestication of animals. These paths unveil the marvel of agriculture.
Among us, more than 2,000 plant species stand as sources of nourishment, thriving in fields and orchards. From fruits to vegetables, grains to cereals, and nuts to oilseeds, each contributes to our tables with a bounty of diverse nutrients. Herbs and spices serve as culinary alchemists, elevating the flavours and nutritional richness of our meals. In our journey, domesticated animals share their lives with us. Cattle, poultry, fish, and more grace our existence as sources of meat, milk, and eggs, forging a symbiotic relationship that resonates across the annals of time.
Agriculture, in its essence, is the harmonious interplay of cultivation and husbandry, a force that has profoundly shaped societies and civilizations. The embrace of farming propelled the evolution of human settlements, giving birth to towns and communities. Roads, distribution networks, and marketing sprang forth from this fertile ground, fundamentally reshaping the dynamics of human interaction. Manufacturing industries, like bakeries and canneries, have the power to transform raw ingredients into culinary masterpieces. Flour becomes bread, milk evolves into cheese, and fruits partake in fermentations that yield wine and a delightful array of pickled creations. Agriculture's impact on human history is undeniable, and it continues to be a vital part of our lives, connecting us to the roots of our sustenance and the traditions that have enriched our cultures.
All the elements that make up our world, including the air we breathe and e water that flows through us from the sky to the Earth, come from space – they originate from exploding or dying stars. All the classical 118 elements of the periodic table combine in many ways to form our world. Air is mainly nitrogen and oxygen and converts to carbon dioxide. Water is made up of hydrogen and oxygen. Sugars and fats – our fuel – are carbon, hydrogen, and oxygen. Protein, which gives us structure, includes nitrogen and sulphur. Methylation, the process that keeps our body’s chemistry in balance, depends on methyl molecules made up of carbon and hydrogen. These five elements carbon (C), hydrogen (H), oxygen (O), sulphur (S), energy (E) and nitrogen (N) – make up 96.5% of our body. We are the CHOSEN people.
CHOS(E)N People
Water is not just a commodity; it is life's elixir, fundamental to every pulse of existence. Reflect on this: while we can endure almost three weeks without sustenance, three days without proper hydration can spell our undoing. Hydration is not just about quenching a physical thirst. Proper hydration enhances your thinking, sharpens your focus, and fuels your energy.
Dehydration slows your thoughts, blurs your concentration, and even ushers in fatigue and mood fluctuations. Severe dehydration, which is a menacing shadow, can assail your brain cells, weaving a web of confusion, potentially pushing you toward coma and, tragically, even death. Every sip nourishes not just your cells but also your cognitive prowess. This life-giving elixir holds the key to vitality and a life lived fully.
Water & Hydration
ABOUT US
A Balanced Diet
The Wellness Revolution now explores the concept of a balanced diet based on National Dietary Standards. The representation of a balanced diet has evolved over time, transitioning from a pyramid to a plate to visually emphasize the importance of proportioning nutrients on a plate. The Eatwell Guide, founded on these principles, encompasses five main food groups, foods to be consumed in moderation, and those to be consumed occasionally.
Carbohydrates Group:
This group comprises grain foods and cereals, with an emphasis on wholegrain and high cereal fibre varieties. These foods should constitute roughly one third (about 33%) of your overall diet. Aim for 5-6 servings per day from this group. Carbohydrates provide essential energy for your body's functions.
Vegetables Group:
The vegetables group encompasses a spectrum of coloured vegetables, legumes, and beans. Combined with the fruit group, approximately one third (roughly 33%) of your diet should come from this group, with the goal of consuming 5 servings daily. A single serving might comprise half a cup of cooked vegetables, 2 cups of salad, or 1 cup of legumes. This category also includes frozen vegetables.
Fruit Group:
The fruit group encourages a spectrum of fresh fruits. Combined with the vegetable group, fruits should equate to approximately one third (roughly 33%) of your diet. It is recommended that you consume 2 serves of fruit a day.
Protein Group:
The protein group includes lean meats, poultry, fish, eggs, tofu, nuts, seeds, legumes, and beans. This group should account for about 12% of your dietary intake, and you should aim for 2.5-3 servings. Protein is essential for the body's growth, repair, and overall functioning.
Calcium Group:
The calcium group encompasses dairy products and protein alternatives like milk, yogurt, cheese, or their alternatives. Roughly 15% of your diet should come from this group, and the recommendation leans toward mostly low-fat options. Calcium is vital for maintaining strong bones and teeth.
Every Day Group
Every day and small amounts food group consist of healthy fats, olive oil, red fish, avocados, and other foods that should be eaten in small amounts. Small amounts equate to small amounts in your diet.
Sometimes Group
The sometimes and small amounts group consists of alcohol, sugar, high-fat, and low-fibre foods. These should be restricted in your diet as much as possible. The small amounts groups should comprise a maximum of 7% of the diet.
Fluid Group
Dietary recommendations suggest that you should drink plenty of fluids, at least 8 cups per day. This includes water, low-fat milk, sugar-free drinks, and coffee and tea. They suggest limiting fruit juice and/or smoothies to 150ml a day. This equates to 2 litres of fluids. However, this will change about activity levels, body composition and weight.
A Balanced Diet
A balanced diet is a harmonious blend of essential nutrients, including proteins, vitamins, minerals, essential oils, complex carbohydrates, dietary fibre, and a diverse range of micronutrients. Healthy foods offer a rich spectrum of complex carbohydrates, essential fatty acids such as omega-3, lean sources of protein, as well as vitamins, minerals, antioxidants, and an intricate tapestry of micronutrients.
As you make choices about what you consume, it is crucial to remain vigilant and aware of potential pitfalls in your dietary journey. These lurking pitfalls often take the form of dietary culprits that can undermine your well-being. Among these adversaries are sugar, excessive salt, refined flour, unhealthy fats (particularly omega-6 fatty acids), sugary desserts, fast food, instant meals, and processed meats. These elements have the capacity to drain your vitality and pose risks to your overall health.
Food intake encompasses consuming solid foods and beverages, serving as how individuals provide their bodies with the essential nutrients, energy, and hydration required for optimal functioning and overall well-being. Emphasis is placed on the significance of tracking food intake for effective weight management, as regulating calorie and nutrient consumption contributes to maintaining a healthy weight and avoiding overindulgence or deprivation.
When addressing food intake, it is crucial to consider not only what you eat but also when and how you eat. Healthy eating encompasses more than just the selection of foods; skipping meals or irregular eating patterns can create physiological stress on the body. Ideally, consuming meals every 4-5 hours promotes a steady metabolic rhythm.
Mindfulness is pivotal in monitoring food intake, especially about three key habits: paying attention, portion control, and eating pace. Minimising distractions while eating helps curb overconsumption, as individuals often eat excessively when not fully engaged in the eating experience. For example, mindless snacking in front of the television can lead to unnecessary calorie intake.
Food Intake
Opt for sustainably raised, whole foods. Minimise exposure to pesticides, hormones, antibiotics, and artificial additives. Clean foods embrace organic, grass-fed, and free-range options.
Choose Clean Foods
Infuse your diet with vibrant fruits and vegetables, a treasure trove of nutrients, vitamins, minerals, and antioxidants.
Celebrate Colourful Produce
Sidestep high-glycaemic, low-fibre foods that foster inflammation and health complications. Reject processed, pesticide-laden, and artificially enhanced options.
Avoid The Low Quality Trap
The Wellness Revolution presents a collection of 18 principles to guide you on your nutritional odyssey. These are stepping stones to building holistic well-being!
As you navigate the rich tapestry of these 18 principles, remember that each choice, each bite, weaves a narrative of well-being.
US ' N' U
Keep a food diary, observing, and documenting what nourishes your body and soul. This will lay the foundation for mindful choices.
Keep A Record
Make small, sustainable shifts do not change to your whole diet. By integrating wholesome habits and nourishing foods gradually, it ensures that the changes become an integral part of your lifestyle.
Embrace Gradual Change
Create daily meal plans with nutrition in mind building each meal around key food groups (i.e., protein, low-GI carbohydrates, and vibrant fruits and vegetables).
Design With Intent
Approach meals mindfully, focusing on three aspects – attention, portion, and pace. This theme of mindfulness will resurface in Week 12 of the Wellness Revolution.
Eat With Awareness
Prioritize hydration but be wary of caloric drinks. The nourishment you consume should not be hidden in liquid form. Do not drink your calories!
Hydrate With Care
Infuse every meal with high-quality proteins. These not only balance blood sugar and promote fullness but also serve as building blocks for neurotransmitters.
Elevate Protein Quality
good fats are vital for brain health and steering clear of trans fats and unhealthy omega-6 fatty acids. opt for nourishing sources like avocados, nuts, olive oil, and grass-fed meats.
Champion Healthy Fats
Select colourful, low-glycaemic, high-fibre fruits, vegetables, and legumes. Smart carbohydrates sustain blood sugar balance and reduce cravings.
Embrace Smart Carbs
Prioritize a high-fibre diet to enhance digestion, lower blood pressure, and cultivate a sense of fullness. Find fibre-rich allies in foods like berries, flax seeds, and sweet potatoes.
Harness The Power of Fibre
Tread lightly with sugar; it influences mood, energy, and inflammation. Scrutinise labels and be wary of its many aliases.
Keep Sugar In Check
Artificial sweeteners can disrupt insulin levels and raise health concerns. Choose alternatives that align with your well-being.
Ditch Artificial Sweetener
Limit gluten intake to support mental and autoimmune health. For some, a gluten-free path leads to improved mental well-being.
Mind Gluten Consumption
Mind bread consumption; it can impact gut and brain health. The compounds released from bread might exacerbate mental health issues.
Moderate Bread Consumption
Be cautious with soy, which contains lectins and phytoestrogens that can lead to inflammation, hormonal imbalances, and impotence.
Mind Soy Consumption
Cultivate awareness by reading labels. Scrutinise contents, ingredients, preservatives, and storage methods to become an empowered consumer.
Empower Through Reading Labels
