Water
Ensure you are drinking two litres of
pure, filtered, still water. Use a Brita filter jug or Bobble bottles which
filter around 50% of chemicals from water.
If you cannot obtain filtered water then glass bottled or bottled
mineral water is your next best option. Avoid sparkling water it causes bloating and inhibits
the absorption of nutrients.
Anti-Inflammatory Nutrition
Nutrition is
vital to balance inflammation in the body.
Generally your nutrition is highly anti-inflammatory. In terms of refining your existing diet, work
towards the following:
· 2 large organic raw salads daily (dress with either olive oil,
macadamia oil, avocado oil) – flavour with sundried tomatoes, olives, avocado, fresh
herbs and grated carrot. Include the
dark salad leaves: watercress, rocket & spinach.
· Half your plate should be green vegetables
(steamed) and dressed in healthy fats (butter, ghee, oils). Focus on increasing variety - kale, spinach, bok cho.
· Include more root vegetables,
especially on training days – sweet potato is highly anti-inflammatory, also
roast large tray of squash, celeriac, butternut squash and parsnips. Have a fist sized serving with meals.
· Eat seafood or fish everyday and oily fish three times a week (salmon, mackerel, anchovies,
sardines, herrings) – avoid tuna.
·
Meat should be grass fed, outdoor
reared, hormone/antibiotic free not intensively farmed – ask butcher.
·
Gravy needs to be homemade from
cooking juices from meat or replace with oils and homemade mayonnaise (see
Fitter Food).
·
Fish should where fresh and wild
(frozen is fine).
·
Eggs always free range and organic.
· Cook
on low temperatures (sauté on low heat, oven bake on 180 or below and use a
slow cooker as much as possible.)
www.bodybynature.co.uk fish oil or krill oil we sell the cleaest, purest and safest.
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