Monday 14 February 2011

Hi patient,

It has been a while since the last BeHealthy newsletter, so lets go straight to the heart of the matter..

Many people believe ‘health’ and ‘wellness’ are terms that simply mean being free from disease, but there is so much more to being truly well!

Are you really well if you are overweight, forgetful, tired, moody, or have poor skin?

What if you suffer from headaches, frequent colds, constipation or bloating?

If you regularly experience these symptoms, you may not necessarily have a disease, but you aren’t truly well either. There are steps you can take to escape these frustrating complaints and enjoy true wellnes

Diets Fail, Lifestyle Changes Succeed

We have all heard the saying “You are what you eat,” but the truth is, “You are what you most consistently eat.”

How many times have you started a diet with the best of intentions, only to find it too difficult to follow for more than a few weeks?

Fad diets don’t help you to achieve long-term health goals. Realistic dietary changes that are sustainable are the best way to improve your health over the long-term.

Seven sustainable dietary changes for wellness are:

·1. Include protein-rich foods in each meal or snack: Protein foods include fish, seafood, poultry, meat, eggs, dairy and legumes.

·2. Enjoy a minimum of three cups of fresh vegetables daily: Choose from a variety of vegetables and aim to have a rainbow of colours on your dinner plate.

·3. Enjoy a minimum of two pieces or one cup of fresh fruit every day: Berries are an especially good choice as they are rich in antioxidants.

·4. Limit starchy carbohydrates to two small serves per day: Aim for only 1 to 2 serves of bread, rice, pasta, cereal or potatoes daily.

·5. Include healthy fats in your diet: Healthy fats are found in cold water fish, nuts and seeds such as almonds, walnuts, brazil nuts, sunflower and pumpkin seeds, and cold pressed oils such as olive oil, coconut oil and flaxseed oil. Aim for 1 to 2 tablespoons of good quality oils per day and limit nuts and seeds to a small handful daily.

·6. Drink a minimum of eight glasses of pure water every day: Use natural flavourings such as fresh lemon, lime and mint in water instead of soft drinks and cordials. Reduce excessive consumption of caffeinated beverages to 1 to 2 per day.

·7. Enjoy a ‘freedom’ meal once a week: A ‘wellness program’ is a life-long diet and lifestyle program. Allow yourself one or two ‘treat’ meals per week. Remember, “You are what you most consistently eat”

Please if you have any questions feel free to call, or make an appointment.

Cheers and BeHealthy,

Joan Goldsmith

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