Nutrition

The My one on one approach

Change in lifestyle is the only diet change which gets you the results that last.

The ayurvedic way can be simplified to: Eat from all colours, and from all tastes (natural, of course).

Eat fresh, seasonal and ethically harvested foods, drink not too hot- not too cold and not while eating. Eat in a settled environment, sit, chew, appreciate your food.

Healthy food options: www.whfoods.com

Different body types have different approaches to balance your health:

Vata

Air and space - Avoid dry and cold food.

Pitta

Fire - Avoid spicy, oily and hot food.

Kapha

Earth and water- Avoid heavy food, salty and sweet.

Based on these principals Simone can analyse your diet and suggest the changes to suit your body type and lifestyle

The best food on the planet and what they are good for

FRUITS

01. Apricots That’s Why? Beta-carotene

It helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados That’s Why?   Oleic acid, an unsaturated fats

They help lower overall cholesterol and raise levels of HDL( good cholesterol), plus a good dose of fiber. Try a few slices instead of mayonnaise to dress up your next sandwich or make you own guacamole.

03. Raspberries That’s Why?   Ellagic acid

It which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. Top Tip: plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

04. Mango  That’s Why?   A medium mango packs 57mg of vitamin C

That is almost your whole-recommended daily dose. This antioxidant helps prevent arthritis and boosts wound healing and your immune system. Mangoes also boast more than 8,000 IU of vitamin A (as beta-carotene). My favourite: Cut on up and serve it over leafy greens.

05. Cantaloupe  That’s Why?  Vitamin C

(117mg in half a melon, almost twice the recommended daily dose) and beta-carotene - both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium - almost twice as much as a banana, which helps lower blood pressure. Summer tip: Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice That’s Why?   Balances ph in urine with bitter substances

Helps fight bladder infections by preventing harmful bacteria from growing. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato  That’s Why?  Lycopene

That is one of the strongest carotenoids and acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat. ( same with carrots )

08. Raisins    That’s Why?  

Iron This helps the blood transport oxygen and which many women are short on. Sprinkle raisins on your morning oatmeal or bran cereal - women, consider this especially during your period!

09. Figs That’s Why?   Potassium and fiber, figs also contain vitamin B6

The combi is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. The dried variety make a great portable gym snack.

10. Lemons/Limes

The Power:  Limonene, furocoumarins and vitamin C, all of which help prevent cancer. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavour.

Vasparagus recipieEGETABLES

11. Onions That’s Why?   Quercetin

This is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. ArtichokesThat’s Why? Silymarin

These are antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part! You burn more calories with this preparing and eating challenge, so go mad J

13. Ginger That’s Why?   phytochemicals in ginger, gingerol and shogaol

Gingerols may help reduce queasiness; the other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. Peel the tough brown skin and slice or grate into a stir-fry or boil in water to make a lovely tea, add some brown sugar.

14. Broccoli  That’s Why?   Indole-3-carbinol,sulforaphane and phytonutrients

They help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. Don't overcook broccoli – instead steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach  That’s Why?   Lutein, zeaxanthin, iron and carotenoids

They help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. Add raw leaves to a salad or sauté with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage) That’s Why?   Brassinin, indoles and isothiocyanates

As some research suggests it may help prevent breast tumours, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn) That’s Why?   Vitamin C and beta-carotene

Winter squash has huge amounts of which may help protect against endometrial cancer. One cup (cooked) has 80 calories. Cut on in half, scoop out the seeds and bake until soft, then dust with cinnamon.

Salad18. Watercress and Arugula (most sprouts) That’s Why?   Phenethyl isothiocyanate

This along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic  That’s Why:    Sulphur

The sulphur compounds that give garlic its pungent flavour can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

GRAINS/BEANS/NUTS

20. Quinoa   That’s Why:    protein, iron, riboflavin and magnesium

A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ That’s Why:    Magnesium and Vitamin E

A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. Sprinkle some over yogurt, fruit or cereal.

22. Lentils  That’s Why:    Isoflavones

This may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. Isoflavones hold up through processing, so buy lentils canned (watch the salt), dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Low fat Yogurt  That’s Why:    “Good Bacteria”

Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, try it out - yogurt should not bother your tummy.

24. Skim Milk   That’s Why:    Riboflavin (a.k.a. vitamin B2)

This is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. If you are used to high fat milk, don't go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won't miss it!

SEAFOOD

25. Shellfish (Clams, Mussels) That’s Why:    Vitamin B12

It support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

26. Salmon  That’s Why:    omega-3 fatty acids

Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.