Healthy eating tips from Energya


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We all eat healthy, right? Sometimes we don't take notice of what we eat, or we eat in a hurry, or we simply "forget" about those crisps and chocolate bars...
We are what we eat, so let's make sure that what we put into our body is fresh and healthy!

Here's a simple explanation of healthy eating from Energya
twitter: @paolaenergya

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Healthy eating tips from Energya

  1. 1. Making healthier food choicesPRESENTATION BY PAOLA BASSANESE, ENERGYA LTD
  2. 2. Our digestive system is like a long TUBE ● MOUTH-TO-LOO LINE Oesophagus Stomach Liver Pancreas Small Large Anus intestine intestineMouth
  3. 3. Understanding our bodiesTo function, our bodies need to:● Absorb nutrients ● Zinc, digestive enzymes, stomach acid● Take the rubbish out − Avoid or limit ● Salt, sugar, coffee, alcohol, drugs, processed foods● Increase consumption of whole foods − Pulses, wholegrains, fruit and vegetables
  4. 4. Wheat and dairy: the enemy● Most people have an intolerance or allergy to wheat and dairy products, causing: − Bloating − Constipation − Lack of absorption − Mucus production
  5. 5. Cheat your taste buds: choose wheat and dairy free recipesAduki bean chocolate muffinsThis recipe is wheat, yeast, dairy free and with a low Glycaemic Index if you use agave syrup instead of sugar andgram flour instead of normal flour.Ingredients● 150gr pre-soaked aduki beans● 3 tablespoons agave syrup (or sugar)● 3 tablespoons cocoa powder● 1 tablespoon coconut oil● 1 egg● ½ tablespoon gram flour● 1 pinch baking soda● cinnamom and other spices to taste (optional)Soak the beans overnight. Cook the beans in boiling water for at least one hour then blitz in a food processor. Checkthat theres no small bits left, you need to get a smooth paste.Mix all the ingredients together: melt some coconut oil over boiling water if the weather is cold and set some of itaside for the ramekins.The mixture should make 4 small muffins. Swirl the coconut oil inside the ramekins, pour the mixture in and cook inthe oven for 15-20 minutes at 150 degrees Celsius.Serve with either single cream or strawberry
  6. 6. Energyas top tips● Put pen to paper: − Keep a food diary for at least 3 days noting the foods you eat and what you drink. Note down the times of each meal and snack and any reaction (e.g., sleepy, energised, heavy etc)
  7. 7. Energyas top tips● Always eat breakfast and never skip meals: THE INVERTED PYRAMID  This will avoid a process of starvation so your body wont hold on to body fat to survive
  8. 8. Energyas top tips● Have protein with every meal  It helps you feel fuller● Aim for variety in foods:  Our bodies are programmed to have nutrients from different food groups to ensure we have an optimum intake of vitamins and minerals
  9. 9. Energyas top tips● Fit exercise into your diary: − Exercise helps to manage hunger and cravings by reducing emotional eating● Take regular time out: − Relaxation is vital for a healthy digestion. Dont eat that sandwich at your desk!
  10. 10. Healthy snack ideas3-4 almonds1 apple/1 pear/1 orange2 rice cakes with hummus or almond buttersmall bag of popcornunsweetened yogurt with 2-3 dried apricots or other dried fruit (no added preservatives)celery, carrot, pepper and cucumber sticksfruit salad (without added sugar) with a few sunflower seedsbanana/strawberry/fruit smoothiepitta bread with tzatziki (yogurt and cucumber dip)1 hard boiled eggsmall handful of mixed seeds (sunflower, pumpkin, hemp)3 slices of ham and salad1 chicken drumstick and salad1 side salad (tomatoes, cucumber, lettuce) with plain yoghurt dressing1 small vegetables soup
  11. 11. Case study: sugar overloadIt was a challenge at first to source a lunch without bread and a dinner without pasta, but after a week it became quite interesting to see what foods I had not tried before. I never felt compromised as there is so much choice in fruits and vegetables, pulses and meats, I just had to think outside the square. My energy levels increased and I wasn’t feeling sluggish in the morning and my appetite was reduced as I felt satisfied from the food lists and menu guidelines Paola provided. I also lost weight and lost that bloated feeling.... Paola has raised my awareness of some wonderful new foods, the positive effects of a wheat free diet and that breads and pasta aren’t the only foods that can satisfy the appetite. Thanks again!
  12. 12. Discussion:if you could make just one change today, what would it be?
  13. 13. More info●●●●●●