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      Getting started with healthy eating

      Key  general pointers.

      Read our foods to avoid list - nutrition and diet

      Always buy organic if you can afford it. The UK Soil Association can usually be trusted (although its own members are concerned regarding the number of derogations that have been allowed) but some international organic certification bodies are not as stringent.

      Always read the label - organic does not mean healthy it just means free from herbicides, pesticides and overuse of medication.

      Cook your own food if you have the time. There is nothing better than freshly baked seeded bread with your own fresh soup.

      Healthy ideas for breakfast

      Fruit and vegetable juice  (see our juicing recipes) eg one apple, one orange, two carrots and lump of fresh ginger about the size of a cherry tomato. You'll be surprised how many fruit and vegetables you need to get a 10 oz (375ml) glass of juice

      If you don't have the time to make your own juice then buy an organic freshly squeezed fruit juice (never from concentrate).

      Seeded bread for toast - (EG Duchy Originals if you can't make your own). Avoid too much butter. Instead, try with some tuna or mackerel and a drizzle of olive oil

      Make your own fruit cocktail. Soak some porridge oats in fruit juice (e.g. apple juice) for about 15 minutes. Chop an apple, pear and banana. Add a large spoonful of natural yoghurt and top with a few blueberries - voila breakfast doesn't get better than that.

      For a hot drink take green tea, if you must drink coffee then drink freshly brewed (avoid instant) and restrict your intake to no more than three cups a day. Never drink coffee after 3.30 pm. Beware of decaffeinated drinks as the processes used to remove the caffeine can be very unnatural.

       

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healthy diets include lots of fruit and vegetables

 

 

ginger adds vitality to juice

 

      Healthy ideas for lunch

      Vegetable soup. If you can make your own then try  butternut squash and sweet potato soup

      Top with  sunflower, pumpkin & sesame seeds.  These are full of essential fatty acids, vitamins and minerals.

      If you don't have time to make your own soup then all the supermarkets now stock organic fresh vegetable soups. Always read the label and watch out for too much added salt

      Fish (especially oily fish) eg. tinned mackerel and sardines are great on toast.

       

 

    Healthy Snacks

     

    If you're eating three healthy meals a day you don't really need to snack but here are a few ideas to deal with hunger cravings:

    Any fresh fruit, if you can afford them blueberries are very nutritious, but apples bananas, pears, mangoes

    Fresh vegetables such as celery or carrots

    Dried fruit

    Nuts

    Oatcakes (organic of course and not with added sugar)

   

    Evening meals

     

    Coming soon!

   

      Drinks

      Water.  Your body is made up of approx 70% water, your blood is approx 92% water.  It is therefore essential to keep the body hydrated, by drinking 1-2 litres of water a day, preferably pure bottled water.

       

      Fruit juice - never from concentrate and avoid those with added sugar or fructose. Most fruit has plenty of its own fruit sugars

       

      Fruit and vegetable juices - super healthy drinks - see our juicing recipes page

       

       

 

    Suggested reading:

 

   

If your starting to move towards a healthy diet and you want to take a major step forward then a detoxification programme can make a big difference. Click on the link below to find out more.

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