Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out. The Sunday Times Bestseller

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Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Try to eat as much fruit and veg as you can (five portions a day if possible). Don’t eat much fried food, eat as little sugar as possible and drink lots of water. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. The elephant in the room is the global food industry. “Big Food has completely altered the food environment so that unhealthy foods are the cheapest, most ubiquitous, heavily marketed, [most] difficult to resist and socially acceptable – as a result, the [world’s] health has gone down the toilet.” Stay hydrated: You’re less likely to overdrink if you’re hydrated. Alcohol is a diuretic so you need to replace the fluid you’re losing. Replace it with water – not wine!For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee. Starchy foods should make up just over a third of everything you eat. This means your meals should be based on these foods. When I spoke to dietician she highly recommended the guidelines from the book and with her encouragement I’ve been able to find what works for me. This book is full of great information on all things gut health. Megan really explains how the gut works in a way anyone could understand. There are also great recipes in her book as well!

I've learnt so much from Megan, looking after my gut is now a priority and I feel so good for it. She's a huge inspiration to us. ( Ella Mills, author and founder of Deliciously Ella) Get Smart About Superfoods Infographic- So-called “superfoods” alone won’t make you healthier – but adding these nutritious foods to an already balanced diet can bring health benefits. glass of fruit juice or smoothie – but do not have more than 1 portion a day as these drinks are sugary and can damage teeth This genuinely changed my life- it firstly flipped upside down what my consultant told me to do and encouraged me to wave goodbye to the restrictive diet. I noticed results from a few days into eating the recipes and by two weeks my gut symptoms had settled completely.We need other types of foods to protect us from illness and to help us grow. Vitamins and minerals help our bones, eyes and teeth stay strong and our bodies healthy. Organic Food Fact vs Perception- Many shoppers assume organic products are more nutritious and safer to eat, but these perceptions are based more on hype than hard science. Question your beliefs: Examine if your reasons for drinking are based in reality. Is that drink really relaxing? Are you having fun? Are you happy? Answer those and decide if alcohol is going to benefit you that night.

Cooking your own meals can help youeat healthily by allowing you to controlthe amount of fat, salt and sugar you add.Megan Rossi is an excellent researcher, I loved her approach that felt so empathetic with people that have had some sort of gut issue.

Our vision is a world free from the fear of heart and circulatory diseases. We raise money to research cures and treatments for the world’s biggest killers. Learn more about us I would have liked to see the actual book as I think that these books are easier to have in hard copy as opposed to e books. My top take away from 'Eat yourself healthy' is the suggestion for gut goodness bowls. Rossi provides you with various ingredients divided into columns like 'Fibre Base' 'Fermented Flavours' 'Healthy fats' and 'Dress and Coat'. You then essentially mix and match ingredients from these columns to create your own gut goodness bowl. I think its a great idea, you know you're making healthy choices, and with just a few ingredients you can create a whole variety of different choices.There’s even evidence that usingcoloured plates (or cups or straws) caninfluence your perception of foods. Pinkand white striped straws create an illusionof sweetness, making vegetable-basedsmoothies more palatable. Likewise,eating leafy green vegetables like spinachor broccoli can be more pleasant from ared plate. Enjoy your food Eating healthy can be easy, affordable and delicious. It’s all about making smart choices to build an overall healthy dietary pattern. All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. My only disappointment was in the recipes. As much she talks plant based, 95% of the recipes include, eggs, probiotic yogurt, dairy kefir, cheese. She's big on probiotic yogurt and kefir. Even a how to make your own. There's no mention on substitutions or if a plant based work around would be possible with each recipe. Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.