I’m reacting to 20 small foods that will make a big difference to your health article, on request from you Di1’s!
Now, this is Tim Spector & he has written a book, so the quotes are all from him.
So I’ll go through the main parts & give you my thoughts on it all!
“Small, incremental changes are the recipe for better health. Tweaks to my meals have helped me vastly improve my diversity of foods and I am probably in better health now than I was in my 30s”.
Getting more from our food at every meal is what inspired me to write my latest book, Food for Life,
because everybody can benefit from these changes.”
Incremental changes when you are first starting out will help you, so it does not feel so dramatic, that everything is changing all at once, when you do these small things so often it will turn big each day that passes.
Again when you are eating a diverse meals, you can only improve in this, it’s easy and cheap for others to say, well just throw some dry salad on it, or errr I don’t like that rah rah…
If you eat chicken raw, it’s not going to taste nice to you either, if you spend time to cook it, in salads case to season it, what’s the issue ?
So if we can get our minds right, we can get our food right, so what he is saying here is correct, and of course he mentions his book, food for life, which you can find with a quick search on the net.
“The traditional approach, making big New Year’s resolutions, fails for the vast majority of people, because approximately nine out of 10 of us don’t stick to the resolutions we make.
Vowing never to get drunk again, to train at the gym four times a week, or not to eat junk food any more are all very ambitious and too unspecific”.
Again very true, resolutions sucks, you need goals instead (Learn How) Look at the stats there nine out of ten of us don’t stick to it, vowing but that’s on word of mouth.
Nothing sticks as, there is nothing but fluff behind it, this is why goals are so much better it’s in writting, you’ve really thought about it and you have the action steps towards it, the energy is just on another level, and you’ll find a lot more suceeded by doing that.
“It’s scientifically proven that setting realistic goals is more effective than deciding to stop a behaviour altogether. For example, setting a goal to add one new plant to every meal –
the benefit is greater without any restriction being necessary.”
Stop the cap!
If you’re adding one small plant to every meal, suppose you are eating fried food and coke to drink… That does very little for you.
So it depends on how you eat, you’re not likely to change your meals, if you’re still eating what you tend to eat, one thing changed on your plate is not even half, as a lot of you that want to hold on to your junk, will say it’s about balance, but that balance is not even 50 precent, it’s more 99 precent to 1 precent, that’s poor advice.
Instead exchange three things that you would normal eat, if you must have your junk, you’ll see a better return, also who scientifically proved this, what did he/she look like ?
I can tell you they was out of shape, and if not had a thing for junk, if I said to you that I cannot stop eating fried food, the thing would be to swap the fried food, with something else like grilled, and add your greens, not still eat the fried but put salad with it, I hope that make sense to you.
Let’s go through these 20 foods now then shall we!
Tim’s 20 Tips/ My Reaction To It
Try to eat 30 types of plant each week to ensure diversity
I mean at the end of the day, it can be 10, 15, 20, 30, 50 & so on, what matters more is not the number, it is that it’s on your plate, you know what it does for your health and you replace that with something that is unhealthy on your plate.
Add mixed spices regularly to your cooking for gut health
If you like spices do so, if you don’t it’s not something that you must do at all, but it is good for your gut health.
Use extra virgin olive oil for cooking and dressing your food
Please do, I’ve written many times about most oils being a load of trash I’ll leave it here for you if you missed it (Learn More About Oils)
Spot on again from Tim.
Sunbathe your mushrooms before eating them
He wants us to put them out where it can get sunlight and then when you open them to cook, it will help our vitamin D or in this case vitamin D2.
Solid tip there, but again it’s not a must it’s just you’ll get more out of your mushrooms if you do it, what’s more important is that you’re eating them.
I love how also he mentioned that most that get cancer, are told to eat these as they help patients on chemotherapy, they aid the immune system.
Eat the colourful outer parts of your veg, don’t peel and discard them
This is another good tip from Tim right here, we are very wasteful when it comes to removing skin on fruits or stalks on veg, and there is no need, it’s good for you.
He does not like Kiwi skin, but you can eat it, but that’s down to taste at the end of the day.
Use miso instead of a stock cube It’s better than just adding salt to everything, it also does not increase your blood level, so this is good also.
It gives you much more than stock cubes, so if it’s something you want to add for more taste, go for it.
Choose Tabasco chilli sauce Again that’s down to your taste, there is no right or wrong, if you don’t like chilli don’t bother, it’s not a must.
Chop your onion and garlic 10 minutes before cooking It saves you time, it’s what most chef do in the kitchen too.
Get the basic food prep done, which tends to be your veg, then it makes your time go more swift, you should try it.
Swap your boring green iceberg lettuce for colourful, polyphenol-rich types Most will not have a clue on what Time is talking about LOL,he is talking about food such as berries, nuts, seeds and even spices, shocked how there is no Explanation on that.
Choose spelt or chickpea pasta for a fibre boost
You need your fibre, so this is solid advice again.
This is what will keep you fuller for longer, and you will not overeat or be prone to overeat with fibre in your belly.
Swap pasta for beans/legumes and use the same sauces
Another solid tip from Tim, if you’re eating pasta, test this out for yourself.
Use slow-cook, steel-cut oats for breakfast rather than the instant variety most of you reading this don’t even eat oats, but you should!
If you do eat oats, it’s the instant one, and like he said you need to be eating real oats.
I think you’ll like rolled oats more, some of you will like the steel-cut oats, it’s just taste more chewy and nutty, is all.
Steam your veg minimally to maximise nutrients
Very true this is, it brings everything up with it, including your health.
Use frozen peas and green beans as cheap, healthy alternatives If you are struggling to afford healthy meals, you can afford frozen veg.
It’s very cheap, and you can get lots of veggies cut up and frozen, and not much drawbacks other than, frost bite from handling them!
Add small amounts of fermented foods to your daily routine
Again, depending on the fermented food you like and dislike, if you love it, add more amounts, if you don’t add small like he said.
Always eat full-fat yoghurt without added flavours or sweeteners You need to be focused on the sugar in your yoghurt, not so much the fat, not all fat is equal, there are good fats and bad fats, the fat in this…
It is healthy for you, it helps your gut.
Eat dark chocolate with more than 70 per cent cocoa rather than milk chocolate
Tim, you were doing so well!
Still able to get over his sweet tooth, milk chocolate is trash & this it’s bitter brother!
It’s been found to contain traces of metals such as led in them too, you don’t eat chocolate.
At best, you can drink it, such as Chocolate milk (Providing you look at the label)/ Hot Chocolate (Without the crappy sprinkles and what else you put on top) that’s about it.
Drink a single glass of red wine rather than white wine or beer for polyphenols Tim is wilding now!
I think he has had one too many here!!!
Just stop it Tim, you’re not able to stop the addiction of drinking, just say sooooooo.
We all know good and well that alcohol is a poison!
Go to an AA meeting if you have to, but please don’t be capping to the public like this.
This is typical of someone who writes a food book, they want the drinkers to buy into it, this is I’ll choose the money over the morals, and he is addicted himself.
Choose unpasteurized or artisan cheese instead of highly processed varieties He’s seemed to have sobered up now!
Thank God for that!
He is talking about cheese such as cheese strings, how the food industry capped about it being healthy, when in reality it’s not healthy at all.
The cheese we see, from day to day, was treated like M.J when he was alive and is really innocent (CHE CHE CHEEE) With that being said, this was a more sober and solid tip from Tim.
Pick sauerkraut without vinegar to ensure it has live microbes Good tip right here, nothing really more to add to what he said.
Let Me Know What You Thought Of Tim’s List
Until We Meet Again, Ciao
We Look Up 大
The Healthy One