Kitchen Therapy

🥕How the system is rigged against healthy living
🔥Why burning fat isn't just about looking good
🥑What to eat if you have type 2 diabetes
🍳Is breakfast really the most important meal of the day
🥦Why you should eat your broccoli every day

Tackle all the topic above and much more on my blog about nutritional health and holistic healing through food and the joys of cooking, meal planning, shopping and eating to live leaner, longer, fitter and stronger.

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The salad IS the meal! One thing is certain, the Western diet is short on nutrition, heavy in calories and dangerously low in fibre. One way to get the full spectrum of macro and micronutrients you need to be healthy solely through your food is by eating a generous, hearty, heaping mixed leafy green salad every single day. Top it off with an egg, grilled salmon and/or an avocado for all the protein and healthy fats you need to thrive. Throw in a tablespoon of mixed roasted seeds, lightly stir fried veggies and an olive oil and vinegar based dressing, and voila! You'll be close to reaching your recommended daily intake of vitamins, minerals, proteins, fats, complex carbohydrates and fibre your body needs to stave off disease, strengthen immunity, eliminate inflammation and feed your intestinal microbiome like royalty. A salad a day will definitely keep the doctor away. Try transforming one of your daily meals into a hearty tossed salad for 21 days and see for yourself.🥦🌶🧅🧄🍤🥚🥗

You've probably heard of the Mediterranean diet. I like to think of it as a Plant Majority way of life heavily in favor of lots and lots of fresh, lightly cooked and raw vegetables of all kinds, loads of leafy greens, whole fruits, wholegrain cereals, legumes, plenty of fish, some farm raised meat, healthy fats like avocado, olive oil, farm eggs, nuts & seeds and an absolute minimum of processed, packaged 'fake' foods, sugar, chemicals and simple, empty carbs like refined white flour. A few rules of thumb, if it doesn't come in a box or a package it's probably real food. If you can recognize what it is when you hold it in your hand it's probably real food. If you're still unsure what's in a food item after reading the label, it's probably not real food.🥑🥥🍅🥦🥒🌶🧅🧄🍤🥜🥚

A message to rice lovers. You don't have to give up your favorite food if you're trying to reverse type 2 diabetes, obesity or lose some extra weight. Instead of white rice, which is high on the glycemic index and triggers an exaggerated insulin response, opt for a higher fibre, lower glycemic alternative like brown rice, or better yet, black rice, which comes in very low at 42. They're both delicious and have much to offer in the way of nutrients.🍚

Sources: https://www.healthline.com/health/food-nutrition/brown-rice-vs-white-rice -and-diabetes
https://guide.michelin.com/hk/en/article/wellness/%E4%BD%8EGI%E7%B1%B3%E9%A3%AF%E9%81%B8%E6%93%87