Thursday 21 November 2019

The knowledge: Supercharge your diet this year

Cherries are an overlooked superfood
Cherries are an overlooked superfood

Eating more protein is the single best change you can make to your diet, as protein keeps you full for longer. Eat three high-protein, high-fat meals every day, and you'll be full for five hours after each one.

Many protein-rich foods - tuna, avocados, chicken - also contain the amino acid tyrosine, which leaves you feeling wide awake. If you have to snack, choose high-protein options such as peanut butter on celery, or an apple with cheese.

Have a cuppa

Drink tea throughout the day. Any caffeinated tea will do. It may sound a lot, but research suggests that three to six cups a day reduces the risk of Parkinson's, diabetes and gout. If you're a caffeine 'responder' and find highly caffeinated drinks make you feel a little shaky, don't cut them out altogether; try green tea. There is far less caffeine in green tea and it contains a relaxing amino acid, theanine.

Choose cherries

Cherries are a widely overlooked superfood. They contain compounds that reduce pain, muscle inflammation and joint ache, and are tremendous antioxidants (which means they lower the risk of heart disease). Plus, cherries are fairly low in sugar and calories, which makes them great for guilt-free snacking. Combine them with raw milk, as well as blueberries, coconut and almonds for a healthy dessert

Cut the carbs

Halving your carbohydrate intake will increase your vitality and energy. That means eating less cereal, pasta, bread, rice, biscuits, wholegrains and non-wholegrains. Carbs cause a rapid rise and fall in blood glucose, resulting in a 'crashed' feeling of lethargy and fatigue. Cutting out all carbs is an unrealistic goal, so reduce them instead. Have them as a small accompaniment to three or four meals a week.

Raw materials

Eat a higher percentage of raw foods. A lot of beneficial nutrients and enzymes found in raw food are destroyed by high heat. Rare beef, sushi, raw milk, nuts and fruit contain enzymes that are critical for building proteins. Coating meats in a glaze or a dry rub of spices acts as a protective layer when frying at high temperatures.

Get off sugar

The number-one drainer of energy is sugar. It's been proven to be related to diabetes, heart disease and Alzheimer's and is addictive. Sugar substitutes keep the taste for sweetness alive, so bust cravings by eating something that has the opposite effect on the brain, such as a pickle or something sour.

Sunday Independent

Editors Choice

Also in Life