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Food Labels

These thoughts have plagued me over the past few weeks and I can’t help but try to make means of them.

Nope, I’m talking about labels on food, but the labels we put on ourselves.

Vegan? Vegetarian? Pescetarian? Fructose Free? Meat Eater? Ovo-lacto vegetarian? There’s labels for everything but not really a category for anyone who is one and none at the same time? Some could says that’s just being indecisive, you either you or you’re not right? But I feel the whole things with diets, with the feeling of “limits” or “cutting out” is just a way to fail keeping to your nutrition goals. So instead, I like to say that I am a CONSCIOUS EATER meaning I am conscious with what I put in my mouth. I’m pretty much 70% veggies and fruit anyway, but I do still eat the occasional meat and what not, but I do this making the conscious decision of how it will affect me and others, and thus don’t eat it often.

Healthwise, red meat has never really been “on my side” per se and probably doesn’t good to anyone else (human and non-human) I always experience more exaggerated symptoms following a big piece of steak, such as stiff joints and more nodules, hence you’d think I’d cut eating it altogether knowing this, but hey sometimes you forget, we’ve been conditioned to love a cheeseburger or a lamb roast and yet you know it’s not good for you. Surely not a few times would hurt? Actually it would, but we must accept as human beings, behaviours (conscious and unconscious) take time to re-program, re-educate. I could go the route of letting it all go, but it comes down to taste. Sometimes you would really like to a fully-fledged vegan but when you get into cooking vegan meals, it just doesn’t taste all that great. So it takes time to learn the recipes, the substitutions, until they no longer become the “substitutes” but rather the first ingredient you think of. So it’s a learn process. So while we undergo these changed, we need to settle with being conscious eaters, noticing how it makes you feel, really feel. Not just the instant gratification but hours later when you feel bloated or have rashes. Then we look even further outside of ourselves, how it affects the animals, the world. Watching cowspiracy you see the environmental impacts on a grand scale of what eating meat does.

It’s sad because all the signs are there, but yet still it’s hard to make the switch, we are so firmly rooted in what we have always known, sunday roasts with the family, fiesta time, all our major events in life focus on food. How can we reclaim these times, still have it centered around food but CONSCIOUSLY thinking of food that’s not just sustainable but TASTY.

As an Autoimmunee, this is my challenge, I’ve already started being more AWARE of sugar and fructose, which has greatly helped, there is certainly a lot more to learn and instead of being overwhelmed, I see it as a lifelong task we should all strive for. So are you ready? Be a conscious eater with me, axe the labels and get down to what it is you want to do with your health/what kind of human being you want to be in the greater scheme of things. LET’S SHARE AWESOME RECIPES THAT MAKE US FEEL GOOD BOTH INSIDE AND EVEN DEEPER INSIDE, RECIPES TO FEED OUR TUMMIES AND OUR SOULS.


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Fruit Lover

Let’s talk Fruit. As you know I’m on a fructose free kick, but I still have natural fructose in fruit. I know that there are all sorts of tables out there available counting sugar and what not in fruit, but I don’t go that far. As long as I avoid junk foods, refined sugar and other unnaturally sweet things, than fruit to me is fine. In moderation of course. Here are some fruit staples I always have in my kitchen, what about you guys?

  • Bananas (must have!!!)
  • Avocados
  • Naval Oranges
  • Berries (raspberries, blueberries, black berries, strawberries etc.)
  • Apples
  • Dragon Fruit (special)
  • Pears
  • Rockmelon
  • Watermelon

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Veggie-Rama!

There are heaps of veggies out there, in fact if you were to go vegan and ate the right mix of veggies you could have a balanced diet including all the needed vitamins, protein and minerals. But that’s for another time. For now, just want to share with you what’s on our veggie shopping list usually:

  • Chokos
  • Bok Choy/Pechay
  • Cabbage
  • Broccoli
  • Spinach
  • Kale
  • Sweet Potatoes
  • Pumpkin
  • Carrots
  • Zucchini
  • Cucumber
  • Romaine Lettuce
  • Eggplant
  • Capsicum

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Reading Labels

Try to eat wholefoods as much as possible, but if can’t e.g milk see below

label1

For #ProjectBE

Sodium: <120mg

Sugar: ~<10g (4g is approx. 1 teaspoon of sugar)

Dietary Fibre: >4g

Fat: ~<10g

Saturated Fat: <3.3g (when choosing between products choose the one with the lowest content)

Carbs: <20g

label2

 


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The Fructose Free Pescetarian

If you’ve explored the previous days’ concepts you’ll see a theme emerging with my approach to eating. It’s a mix of clean eating, pescetarian (a move into cutting out meat from my diet, and as I get my cooking skills better soon will be vegan), low sodium and fructose free choices.

In short…

‘YES’ to fruits, veggies, nuts, tofu, tempeh, soy, water, green tea, brown bread, brown rice, quinoa, muesli, psyllium husk, wholewheat/spinach pasta/bread, eggs, dark chocolate (in moderation)

‘BYE’ to red meat, pork, processed foods, chicken, junk food, fructose, unrefined and raw/refined sugar, unnatural sweet things, honey, soft drinks, juice out of a bottle/box, milk chocolate

http://www.nofructose.com/food-ideas/food-overview/

BASICS FRUCTOSE

  • Fructose is a chemical appetite stimulant.
  • Look at labels to find the sugar content.
  • Sweet foods are treats only.
  • EAT ONLY WHEN YOU ARE HUNGRY.
  • Have the majority of your calories at the beginning of each day.
  • Two phases when cutting down on Fructose.
  • The first phase is the use of alternative sweeteners as supplements in the diet.
  • The second phase which comes over a period of time when you don’t need the sweetness.

BASICS POLYUNSATURATED OILS

  • Minimise Polyunsaturated Fats and Oils.
  • STOP the Margarine, Canola, Vegetable and Seed Oils.
  • Best to have Butter and Lard and the fruit oils such as Olive or Coconut Oil.
  • Don’t burn the oils as that may increase the Trans Fats.
  • You still need to watch the calories!

BASICS REFINED CARBOHYDRATES

  • Reduce/eliminate refined carbohydrates
  • Move away from the breads, pizza, rice,
  • Decrease the intake of starchy vegetables like potato, sweet potato
  • Substitute vegetables and in particular green leafy vegetables

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Clean Eating

Although not a new idea, I first found out more about Clean Eating through Ashy Bines, she is awesome, check her out to learn more. It’s not a diet, it’s a lifestyle.

Basically, the main foundation of clean eating is pretty simple:

  • Eat Real. WHOLE foods. As Jamie Oliver would say, “Real food doesn’t have ingredients. Real food IS the ingredients.” So that means avoid anything processed and containing refined sugars.

cleaneating1

  • Meal Prepping. Making sure you get all your veggies and fruits (the majority of your plate) in your meals. Here’s an example of a meal prep hubby and I have done:mealprep2