FUNCTIONAL FOOD - MY SIX PILLARS
FUNCTIONAL FOOD + LIFE HACKS = FEEL FANTASTIC
There is no ‘one size fits all’ approach when it comes to WHAT to eat, hence the plans I create for my clients are always highly individualised for their unique health profile and goals.
That said it’s widely agreed that a diet centred around unprocessed whole foods, with plant foods at its core, and paired with high quality protein and fats is an excellent place to start for the majority of us.
My six food pillars provide you with a foundation from which to build nourishing meals that are not only satisfying but truly feed the cells in your body.
1. WATER. IS YOUR FRIEND.
It sounds simple, and technically no it’s not food, but never underestimate the wonders plenty of good quality water can do for both our physical & mental health.
More than 80 percent of the brain’s content is made up of water and every chemical reaction in our body requires it, especially energy production.
Aim for at least 8 small glasses across the day and be sure to have 1-2 of those first thing in the morning. As we sleep our bodies are busy detoxing and repairing our organs and cells so we are often dehydrated by the time we wake up.
Warm/room temperature water is ideal on waking. Adding a slice of fresh lemon can stimulate stomach acid and support liver function.
Our liver is the second largest organ after our skin and is central to many functions in the body, including detoxification of unwanted substances. I cannot stress enough how important it is to support our liver.
If you struggle to drink enough water try adding cucumber, mint and other herbs like rosemary.
2. FIBRE, ANTIOXIDANTS. START WITH PLANTS.
However you describe your diet, studies show time and time again the widespread benefits of having a highly plant-based diet. Unprocessed plant foods are packed with vitamins, minerals, antioxidants and fibre - very few of us today eat enough fibre.
When ‘constructing’ your meals make sure the majority of your plate is made up of whole plant foods - salad greens, vegetables, fresh sprouts & herbs, nuts, seeds, berries, as well as pseudo-seeds* like quinoa & buckwheat and beans* if they suit you (*pre-soak for proper digestion & nutrient assimilation).
Focus on seasonal and organic - Your food is only as nutritious as the soil it is grown in.
Conventional produce today (sadly) is loaded with toxic chemicals such as pesticides, glyphosate, fungicides and more which wreak havoc on your gut microbiome, hormone balance etc.
Where you must buy conventional, rinse fresh produce in water and apple cider vinegar to remove pesticides etc as much as possible.
3. PROTEIN. QUALITY OVER QUANTITY.
Whether you eat plant protein, animal protein or both invest in quality.
Animal protein should be an accompaniment to the plant food on your plate, not the other way around. Far better to consume smaller portions, less often if it means you can access organic eggs, grass-fed & finished red-meat and wild, sustainable fish.
Industrially raised meat contains xenoestrogens which are designed to make animals fatter on fewer calories. The conditions they are raised in often require multiple doses of antibiotics, and make for highly stressed animals meaning with your meat comes a ‘delightful’ serving of antibiotics and cortisol, as well as glyphosate, pesticides and much more from their feed - all very bad news for our gut bacteria microbiome and overall health, let alone the environment.
When it comes to plant protein be mindful of highly processed ‘meat alternatives’. Most soy globally is now GMO, and even soy-free products often come loaded with added sugars, flavours, gums, flours etc. Stick with organic tempeh, beans, nuts, seeds etc.
4. FATS. EMBRACE THE GOOD.
Essential Fatty Acids (EFAs) including Omega 3, 6 and 9 are essential for our bodies and brains. We cannot make these ourselves so must get them from food.
Fat is highly satiating, registering in the brain as soon as it enters the mouth, hence a vital tool not only for optimal health but for weight management & sugar cravings.
However not all fats are created equal. The types of fats we find in processed & fried foods (eg. refined seed oils - canola, corn, soy & sunflower) are highly inflammatory and wreak havoc on our health. Combine these fats with starch/sugar, typically found in processed ‘junk’ food, and you have the perfect ‘recipe’ for weight gain.
So what to do? Steer clear of processed/junk foods and embrace the following;
Omega 3 EFAs such as EPA and DHA. Good sources include chia seeds, walnuts, flaxseed & oily fish like sardines & mackerel. They are naturally anti-inflammatory and essential for brain function.
Avocados, coconut, activated nuts/seeds, good quality cold-pressed olive oil & coconut oil are all fantastic and healthful sources of fat to include in your diet regularly.
5. FERMENTS. FOR A HAPPY GUT.
Fermented foods like unpasturised apple cider vinegar, sauerkraut and coconut kefir are rich in probiotic bacteria and feed our ‘good gut bugs’ which in turn;
increase the health of our gut microbiome and digestive system
enhance our immune system
Our gut microbiome is incredible and research is only just scratching the surface in understanding exactly what role these mighty bugs play across the thousands of biochemical processes that occur within the body every day.
What we do know is that they play a critical role in our long-term health and even have a huge impact on our mood and energy levels - 90% of our serotonin is made in our gut!
So what else do they love? As well as fermented foods our good gut bugs love prebiotic fibre found in plant foods including onion, garlic, leeks, Jerusalem artichoke and bananas.
Sugar, processed foods and gluten upset our delicate internal flora, encouraging the less optimal gut bugs to grow. Limiting or even eliminating these foods can help optimise our overall health.
6. COUNT NUTRIENTS. NOT CALORIES.
This is now a very outdated concept and one I feel very passionately about. Why? It does not consider the metabolic consequences of WHERE those calories have come from ie. calories from carbohydrates lead the body to make insulin, yet dietary fat simply provides energy.
It’s a concept that would have you choose a spoon of sugar over a spoon of avocado - we both know which of the two is more nutritious…
Both sugar and avocado deliver energy, but where the avocado contains a multitude of micronutrients (vitamins & minerals) that nourish and sustain our cells, the spoon of sugar is an ‘empty’ source of calories devoid of micronutrients.
Moral of the story, count nutrients not calories by focusing on WHOLE. REAL. FOOD.
When you consume a diet rich in wholefood plants (fibre), quality protein, good fats and ferments, along with good quality water, your body functions optimally. It will signal when you are full/hungry, hence you will naturally find the correct portion size for you and your lifestyle.
Focus on meals, not snacks and don’t forget to chew to enhance digestion and optimise nutrient absorption.
