Health Creation Food

Dr Rosy Daniel and Jane Sen’s healthy eating guidelines

We also recommend that as part of Health Creation Proactive you eat a healthy diet!   The more healthy changes you make, the healthier you are likely to be and every positive change you make will make a difference - your Mentor will help, guide and support you every step of the way. Very simply -

Increase your intake of:
• Whole grains, eating as much of a variety as you can. Brown rice, rye, oats, barley, buckwheat and quinoa can replace some of your wheat intake.
• Fruit and vegetables using the 5-a-day message as your minimum aiming ideally 8 to 10.
• Raw seeds and nuts providing essential fatty acids, (pumpkin, sesame, flax, sunflower, pecan, walnut, pistachios, hazelnut, cashews, brazil, almonds etc.)These can be used to replace confectionary, highly refined sugar snacks, biscuits or crisps.
• Pulses and beans (lentils, chickpeas, haricot beans, black
         beans etc.) to 3-4 servings per week.
• Oily fish (wild salmon, sardines, herring, pilchards, trout etc.)
         to 3 servings per week.
• Neutral or alkaline water up to 8 glasses per day ( around 2 litres).

Reduce your intake of:
• Acidic foods and drinks
• Red meat (beef, lamb, pork) to a maximum 1-2 portions per week. Substitute with fish, chicken, duck or vegetarian alternatives. (But not cheese)
• Dairy foods like butter, cheese, cream, icecream which are heavy in unhealthy saturated fats
• Processed foods (white bread, pasta, rice, flour, sugar).
• Fried foods
• Cakes and biscuits
• Black tea and coffee. A useful idea is to alternate glasses of water
• with cups of tea or coffee or substitute for herbal teas
• Alcohol and acidic drink mixers like tonic water
• Sugary and carbonated drinks
• Sweets, crisps and high calorie snacks between meals

Avoid:
• Trans and hydrogenated fats, found in most margarines
• Saturated fats in meat and dairy produce, processed meats like salamis, and all processed foods
• Adding salt to your food. Check packaging of food for added sodium/salt levels.
• Adding sugar to food and drinks (where possible)
• Carbonated drinks containing phosphoric acid (potentially damaging to bone tissue)
• Artificial sweeteners based on aspartamine
• Cereals that are pure bran fibre as this can deplete mineral levels and often irritates the bowel.

Aim to:
Use vegetable-based foods to replace dairy foods. You can get chilled
soya milk, cream, icecream and yoghurt, or oat and rice milks

Ensure that you include:
High quality protein from beans, lentils, quinoa, tofu, quorn, fish, organic white meat, pulses and legumes, reducing your meat intake.
Vegetable fibre from cereals, vegetables, fruits and grains to help keep your digestive system healthy.

Jane Sen

Jane has worked with Rosy for 15 years to promote exciting healthy eating through Jane’s unique ‘Cuisine Vivante’ style which has made healthy eating glamorous, creative and easy. Jane can help you personally through her books, courses and telephone support  to create your healthy eating plan and to learn the skills to shop, cook and store your food for healthy nutrition which will delight your senses.      

Learn more about Jane’s approach at:
www.janesen.com

Contact Jane Sen at:

Email - info@janesen.com
Tel    - 01249 783 243