Nutrient Which Supports Digestion

Certain nutrients from fiber such as cellulose go straight through our system and do not get consumed by microbiota. However there are other types of dietary fiber that microbiota use to degrade and ferment the sugars in our food. Protein fatty acids form and absorb into our blood stream as a result of microbiota activity. Once absorbed, these fatty acids are a key element to regulate our bodily functions.

Many people think protein fatty acids are simply a salvageable form of calories. Popular opinion states that fatty acids simply extract calories from complex carbohydrates. On the contrary, protein fatty acids do much more and are very important for our gut health. Immune system regulation in addition to reduction of inflammatory symptoms occurs with fiber. Lack of dietary fiber intake and protein fatty acid production results in poor health. We are also more likely to become sick as we develop a hyper-inflammatory immune system. This is an unfortunate health condition of the Western world caused by diets that consist of limited fiber and large amounts of processed foods. Fiber benefits us by working in conjunction with protein fatty acids to support optimal digestion.

Our digestive system is sensitive and prone to diseases. Antibiotic use and deprivation of complex carbohydrates are detrimental to digestion. Consequently this type of mistreatment of our gut creates an opening for pathogens to exploit and as a result make us sick. In addition, the mucous layer of our intestine becomes thin and inflammatory responses increase due to a lack of dietary fiber. Solve the digestive track sickness quickly with an increase of dietary fiber. Constipation is another common digestive condition which is resolved by eating more fiber. Bloating is a common issue you are likely to face in a high fiber diet. Add more fiber to your diet slowly and monitor your symptoms to control bloating.

Microbiota in our intestines are important for proper digestion. Increasing the amount of this cellular activity to accommodate an increase of fiber requires careful consideration. New microbiota which processes our dietary fiber may not accumulate as rapidly as we are ready to increase our fiber. Hence we must increase our fiber intake at a slow and moderated pace in order to accommodate our current microbiota count.

Optimal Nutrition

1. Base your nutritional regime around whole foods

Think nuts, seeds, grains, fruits, vegetables, pulses and meat. Make choices in these food groups that are as close to the original food as possible. This helps ensure the vitamins, minerals and other nutrients (the things that nourish you) are still intact. E.g. raw almonds instead of roasted and/or salted ones!

2. Choose organic

Organic farming places the utmost importance on caring for the soil because it forms the basis for health, for all life forms. Healthy soil encourages healthy, disease resistant plants, which then transfers to the animals and people who consume those plants. By choosing organic, you are opting for food that has been grown without the use of synthetic pesticides and without the routine use of antibiotics.

3. Drink water

Your body can survive a surprisingly long time without food but it won’t last more than a few days without water. Optimal hydration is critical to ensure our muscles and nerves function properly, and even mild dehydration can lead to feelings of lethargy. How much to drink? The answer is quite simple – drink until your wee is clear or almost clear. What an easy way to measure whether you’re getting enough!

4. Take time to plan and prepare for eating well

It takes time and preparation to change your habits. Schedule out time to write shopping lists, shop for food and prepare meals. Plan to eat before you shop to minimise the chance of giving in to temptation foods – or shop online to minimise even further. Make bulk meals to freeze for busy nights and set aside time to prepare a packed lunch the night before. Keep useful kitchen items in easy to reach places – for example, put the blender on the bench rather than in the cupboard so that healthy smoothie preparation is quick and easy.

5. Change only one small thing at a time

You may feel overwhelmed by wondering where to start improving your nutrition. Don’t. Just start. Make one small, achievable change and once that becomes a habit (something you can do without a major effort), then focus on something else. Small changes are the key to success. For example, instead of saying “I’m only going to eat whole foods from now on and forever”, instead make your target more realistic such as “I’m going to increase to eating at least 4 different vegetables per day on at least 5 days every week”.

War On Sugar

Sugar has absolutely no nutritional value! It only delivers a load of Kilojoules in exchange for… nothing… it adds no value to your life.

How to shrink your belly:

It sounds easy, but we know that it is really difficult. The best way to stop the sugar craving is to go Cold Turkey, cut back drastically! In the beginning it will be really hard, however as your body regains its insulin sensitivity, it won’t crave sugar so much.

Rule Number 1:

Don’t be fooled by artificial sweeteners, the majority of them are just as bad for you as sugar itself

Rule Number 2:

Sugars are hidden in pretty much everything, but under another name, so make sure you read the labels on packaging before consuming. Especially fruit juices, peanut butters, cereals etc…

Rule Number 3:

Go Raw. Try to eat foods that either need to be refrigerated or that expire within a few days. This way you know it is not packed with preservatives.

Rule Number 4:

Don’t get confused between hunger and thirst. Often we think we are hungry, and our bodies are telling us to have some sugar for energy. Rather try having a cup of tea, or a glass of water to re-hydrate, and you will notice a lot of the time you weren’t even craving sugar or food.

Rule Number 5:

Just because it’s not sweet doesn’t mean it is not packed with sugar. Think of bread and pasta. These carbohydrates are filled with sugars which are called simple carbs.

Rule Number 6:

Be Mindful. Before eating or drinking something, just be mindful of what you are putting into your body. Recognize if it has sugar, and if it does, is it really worth putting in your body?

Moringa Seed


In most days, 1 in 5 people feel unusually tired, and 1 in 10 have prolonged fatigue, according to the Royal College of Psychiatrists in the UK.

Moringa fights against these fatigues and tiredness by providing iron and vitamin A to the human body.

Iron is very useful for the prevention of fatigue in our body and vitamin A helps to speed up the chemical reaction of iron, thereby increasing metabolism. Moringa should be moderately added to our daily routines to effectively curb and prevent fatigue and unusual tiredness.

The rich iron content of moringa powder also makes it ideal for vegan, vegetarians and those suffering from anaemia.


Moringa also helps to maintain skin and prevent aging and fading away.

It is also made up of skin vitamins like Vitamin A and vitamin E.

Vitamin A is necessary for healthy, radiant skin and vitamin E protects cells from oxidative stress helping fight the signs of ageing and help you look youthful.

Moringa also has one of the highest antioxidant contents of any food. With an ORAC value of 157,000, it has 6x the antioxidants of goji berries and comparable levels to the antioxidant powerhouse matcha.

Antioxidants are essential for protecting, repairing and preventing cell damage, minimising the ageing process of the skin in the long-term. They help counteract oxidative stress and the effects of free radicals. Free radicals are unstable molecules that damage collagen causing skin dryness, fine lines, wrinkles and premature ageing.


One of the best moringa benefits is its super immune-boosting powers that helps your body cells stay agile and fight germs. Maintaining a healthy immune system is essential for helping our bodies keep off deadly infections and illnesses. Moringa Oleifera leaves are an extremely rich source of:

Iron: 32.2{351fe137f43a412d55ccccccbd62719124d9d2efddff1aa2c462b18d594cebda} of NRV

Vitamin A: 18.9{351fe137f43a412d55ccccccbd62719124d9d2efddff1aa2c462b18d594cebda} of NRV

Both of which are essential for the normal and proper function of the human immune system.

Scientists have carried out researches over moringa as a cure for cancer or to prevent cancer. Moringa leaves have been shown to have beneficial properties in the fight against both breast and colon cancer cells and research is ongoing.


Moringa oleifera leaves are almost 25{351fe137f43a412d55ccccccbd62719124d9d2efddff1aa2c462b18d594cebda} protein, which is unusually high for a plant. The high protein content of moringa makes it particularly beneficial for vegans and vegetarians who can struggle to get a sufficient protein supply.

Try shaking it into a smoothie for a post/pre workout boost, or simply sprinkling some on your roasted vegetables for an easy way to increase your protein intake!

Pick a Healthy Breakfast

Remember how our mothers chased us to eat breakfast before we ran off to school? And note that mothers are still doing it, despite careers and busy days. It’s not surprising because breakfast is the most important meal of the day and it is important that everyone, irrespective of age, eats a healthy breakfast.

Starting your day right

After the night’s fast, a nutritious breakfast is just what the doctor ordered. Quite literally.

There are many reasons why eating a healthy breakfast is necessary:

It provides the necessary fuel for your body and brain.

A hearty breakfast helps control hunger pangs and the following urge to snack as the day proceeds.

It helps to control weight. So, if you are one of those misinformed ones, who thinks skipping the morning meal will help you reduce weight, be aware that research has shown that it has the exact opposite effect. When you skip breakfast, your body is being misled to think that there are no calories coming in and tends to conserve rather than burn calories. Studies have found that, in such a case, even consuming fewer calories during other meals STILL results in a higher BMI (Body Mass Index).

Breakfast jumpstarts your metabolism and helps you eat fewer calories during the day.

For children, breakfast is of even more importance as theirs are growing bodies with high demands for energy, both mental and physical. After a night’s rest, their ‘fuel tank’ is empty and a good, healthy breakfast is the fuel they need to deal with school and play.

Sugar and spice and all that’s nice…

That’s not what a good breakfast is made of!

A nutritious breakfast includes whole, unprocessed foods of fruits, vegetables, grains, protein foods, and dairy. Ideally, split your breakfast plate into 3:

1/3 of protein and dairy: the building blocks of life

1/3 of fruits and vegetables: the minerals and vitamins which protect body functions and contribute to immunity

1/3 of complex carbohydrates and essential fats: these are the energy givers that will energise you through the day.

Carbohydrates: the cereal killers?

There is a marked misunderstanding of carbohydrates.

There is a gap of at least 10 to 11 hours between dinner and the next day’s breakfast. The body and the brain function when we burn glucose to release energy: this we get from carbohydrates.

At the same time, sugary, ready-made cereals and simple carbohydrates which are high on the glycemic index (GI), cause blood sugar spikes and contribute to overweight.

Quality complex carbohydrates, on the other hand, are low on the GI and are slow to digest: as a result, the release of glucose into the blood is slow and steady.

Going the whole way

Processed foods, especially breakfast cereals are touted as easy-to-make and easier to eat. But they contribute very little or nothing towards nutrition and are often ’empty calories’, which contain hidden salt and unhealthy sugars.

Whole breakfast cereals, like whole wheat daliya, poha or millets, are just that- WHOLE. And wholesome too. There are many advantages to making whole grains your source of energy and including them in your breakfast:

Since they are not processed, they contain the bran, germ, and endosperm and retain all the nutrition that Mother Nature has gifted us through them.

As mentioned earlier, they are complex carbohydrates, low on the GI, and do not cause blood sugar spikes. This is a boon, especially to people suffering from diabetes.

They give you a feeling of fullness, and you are less likely to reach for that bag of chips or that bar of chocolate if they are made a part of your breakfast menu.

They are high in fibre and add bulk to stool: this is good for digestion and constipation.

They protect the heart by lowering LDL cholesterol and triglyceride levels and controlling blood pressure.

They are rich in vitamins and essential minerals: their antioxidant properties are additionally beneficial to cardiovascular health and overall protection against disease.

The right breakfast cereals can make a new person out of you: one that is energetic and has the stamina to face the challenges of the day.

What to limit

There are quick-fix breakfasts that have caught the fancy of many. While it may be alright to indulge on that rare occasion, these are best avoided. Processed cereals, white bread, sugary foods like jam, pastries, and doughnuts, and processed meats like sausages and bacon, should be on the omission list. They have little nutritional value and increase the risk of chronic diseases affecting the heart, contribute to high blood sugar levels, may cause strokes and even some kinds of cancer.

Going organic

Get the best benefits from your breakfast cereals: in addition to eating whole grains, make them organic.

Organic breakfast cereals are free of chemicals. In today’s agricultural scene, whole breakfast cereals not only have all the ingredients that Mother Nature has created them with, but also some that have been added on by Man. Unfortunately, these are not welcome additions.

The indiscriminate use of chemicals in agriculture as fertilisers and pesticides causes irreparable harm to health and the environment.

Vegetarian Protein Foods

1. Greek Yogurt:

While dairy products in general are good sources of protein, Greek yogurt goes one step ahead to be a protein powerhouse, containing twice the protein and half the sugar and carbohydrate content of regular yogurt. This thicker, strained variety of yogurt contains the roughly same amount of protein as a three-ounce portion of lean meat. Opt for organic Greek yogurt whenever possible; research shows that organic milk contains omega-3 fatty acids. Plain Greek yogurt is preferable; sweeten it with fruit or a natural sweetener like honey.

2. Lentils:

Lentils are an excellent source of folate, a nutrient important for nervous system and heart health. One cup of lentils can provide roughly 18 grams of protein. Moreover, lentils are high in fibre content; thereby aiding in digestion and high in potassium for a healthy heart. Consume lentils with rice or other grains to supplement your daily protein needs.

3. Nuts and Nut Butters:

An assortment of nuts like walnuts, almonds, cashews, and peanuts provide a quick protein boost. Nut butters are also good sources of monounsaturated fat, which help lower bad cholesterol (LDL) levels. Almonds in particular, work well with salads and other foods and are less allergenic compared to peanuts.

4. Vegetables:

There is nothing better than a bowl of healthy greens to give you that nutritious punch! A cup of cooked spinach can provide as much as 7 grams of protein, while a cup of French beans can deliver about 13 grams. A cup of boiled peas can give you about 9 grams of protein, and about two cups of cooked kale give about 5 grams.

5. Quinoa:

A superb source of non-animal protein, it works as a complete protein source, meaning that it contains all the 9 essential amino acids that are required for the functioning and health of the human body. Moreover, quinoa is a gluten-free food source, for those with Celiac disease. One cup of cooked quinoa provides around 8 grams of protein – more than an egg! Additionally, quinoa contains high amounts of iron and magnesium. Add to cold salads or as an accompaniment to your grilled foods. Quinoa is also a great substitute for rice.

Eating Healthy While Traveling

1. Location – When you’re choosing where to stay, it’s all about location. Let’s say you’re traveling for work and you’ll be in the same location for at least a few days. Finding a spot that’s close to healthy resources is key. Is there a grocery store nearby that you can run to for healthy snacks and/or meals? Are there healthy cafes or restaurants within walking distance that you can stop in for a bite to eat? It’s easy to make the excuse that you can’t eat healthy while on the road if there aren’t good options around you. Don’t make that your excuse. Choose as wisely as you can to set yourself up for success.

2. Accommodations With A Kitchen or Kitchenette – One of the best ways to ensure healthy eating while traveling is to have access to some type of kitchen. Extended stay hotels, vacation rentals and Air B & B are all great options if convenient to your location. If a kitchen isn’t available, having a refrigerator in your hotel room for some healthy options is a great alternative. The point being that if you have either a kitchen or a refrigerator, you have the ability stock up with good snacks and easy meals. Things like fresh fruit and vegetables, bottled water, cottage cheese, greek yogurt, nuts, natural peanut butter, rotisserie chicken and canned fish are fantastic options that are easy to store and don’t require a lot of prep work to create a quick meal or snack.

3. Ship Items Before – Another strategy would be to ship your favorite dry goods to your location before hand. Protein powder, beans, nuts, canned tuna, bread and quick cooking oats are all items you could have sent prior to your arrival so that you have some healthy options waiting for you.

4. Carry A Cooler – Tote your health food around with you. Stock a cooler full of your favorite healthy snacks, sandwiches, bottled water and anything you need for the day. This options works well if you can drive to your location and bring your cooler with you. If you’re flying, you’ll need a collapsible cooler to pack in your suitcase.

5. Research Restaurants In The Area – Do your research before you go. Even if you have access to a kitchen or a refrigerator, you still may want or need to eat for a few meals. Find out what restaurants are in the area and which menus offer healthy options that interest you. You can plan any outings to one of these restaurants and know what you’re going to eat when you walk in the door.

6. Protein Powder – Protein is often the hardest thing to come by. Healthy eating on the go is made much easier if you can bring some protein powder with you. Even it it’s a back up, you know you have a good protein source to go to if you can’t find a viable option. Sometimes your healthy eating strategy might require using a combination of options. For example, finding some fruit and vegetables might be easy but grabbing a protein source might be pretty expensive. In certain cases, protein powder can fill in the gaps.

7. Supergreen Supplement – It’s often times very difficult to get the correct amount of vegetables in when traveling. This is the perfect time to incorporate a great supplement like Amazing Grass, Green Defense or Greens +. A supplement is just that – a way to supplement your diet. While this shouldn’t be your mainstay to getting in vegetables, it can always be used as a way to up your micronutrient intake and get some greens into your diet.

8. Bring Homemade Snacks – Bring homemade non-perishable snacks with you. Homemade granola or protein bars, protein muffins, kale chips and homemade granola or trail mix are all wonderful options to take with you. If you have healthy food with you, chances are that you’ll eat that healthy food rather than seeking out the junky stuff.

Eating Nutritiously on the Run

1. Plan ahead. Think about the available meal options, and aim for a place offering a wide variety of menu items.

2. Read the menu carefully. Perhaps research the menu beforehand. Take your time when reviewing menu options. Here are a few red flag words to look out for: batter-fried, pan-fried, buttered, creamed, crispy or breaded. Choose these foods only occasionally and in small portions. Smart words to look for include: baked, braised, broiled, grilled, poached, roasted, and steamed. These options will often mean less fat and fewer calories.

3. Don’t hesitate to make special requests. Replacing French fries with a baked potato or side salad, or omitting the bacon or mayonnaise on your sandwich is perfectly okay to ask for. Requesting that sauces be served on the side can help you control the amount incorporated into the food.

4. Top your baked potato with salsa, fresh broccoli or a sprinkling of grated cheese instead of sour cream and butter to decrease calories and fat.

5. Limit your alcohol consumption. Alcohol guidelines state, no more than one drink for women and two for men per day. Alcohol tends to increase your appetite and provides extra calories without any nutrients.

6. Increase the nutritional value of your sandwiches by adding tomato, lettuce, peppers or other vegetables as crunchy toppers.

7. Eat your veggies first. Soup or salads are good options. Follow with a light main course.

8. Try to avoid buffets, and all you-can-eat specials. If you do choose to eat at those establishments, fill up on salads and vegetables first. Check in with your hunger and satiety signals before going for seconds.

9. Get informed about your favorite breakfast foods. Protein packed breakfasts are a great way to set the tone for your day and keep you full. Be wary of large-sized portions of muffins, bagels, croissants, and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size.

10. If you find it very difficult to fit a relaxed meal into your busy schedule, tuck portable, nonperishable foods into your purse or briefcase for an on-the-run meal. Suggestions: peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, and single serve packages of whole grain cereal or crackers.

Superfoods for Superheroic Wellness

1. Spirulina

Often termed as “The Miracle of the Sea”, spirulina is one of the most renowned superfoods to date. Due to their nutrient packed properties and potency, it’s the number one pick by astronauts to help them supplement vital nutrients in outer space. Spirulina is a natural algae powder and depending on how well they are harvested, they can be incredibly high in protein, antioxidants, vitamins and minerals. According to NIH (National Institute of Health), there is not enough scientific evidence to support the clinical benefits of spirulina in treating any specific health conditions. But many actually promote its use for alleviating health conditions ranging from weight problems, diabetes, high cholesterol to emotional disorders. Nonetheless, its nutrient value is unmatched and below are top five pro-health properties of spirulina you should know:

  • They are 65{351fe137f43a412d55ccccccbd62719124d9d2efddff1aa2c462b18d594cebda} protein and amino acids including the essential amino acids, gamma linolenic acid (GLA), which has effective anti-inflammatory properties.
  • They are extremely high in chlorophylls which removes toxin from blood and boosts immune systems.
  • High concentration of bioavailable iron, thus recommended to pregnant moms, anemic patients and vegans.
  • Amazing antioxidant capacities with ORAC (Oxygen Radical Absorbance Capacity) of over 24,000, which is four times of blueberries.
  • High content in calcium, in fact, 24 times more than milk!

2. Quinoa

Quinoa is a seed that is harvested from a species of a plant called goosefoot. It is neither a cereal nor a grain, and in fact, they are more closely related to spinach and beet. They are the least allergenic of all the grains and has twice the protein content of rice or barley; making them a great healthy substitute to plain rice. The year 2013 was actually called “The International Year of Quinoa” by the United Nations, based on its high nutrient value and potential to contribute to food security worldwide. Below are the top five health benefits of quinoa you should know:

  • They are loaded with protein, fiber and minerals without the gluten, which makes it perfect for people who are gluten intolerant.
  • Contains two different types of flavonoids: Quercetin and Kaempferol. They have outstanding anti-inflammatory properties along with, anti-viral and anti-cancer effects.
  • They have very low glycemic index. Low GI foods have been frequently associated with lowered risks of cardiovascular disease, type 2 diabetes, metabolic syndrome and cancer.
  • An excellent source of protein which has ALL the essential amino acids we need.
  • Quinoa is high in minerals that most people can’t get enough of, especially magnesium.

3. Blueberries

Blueberries are the fruits of a shrub that belong to the health family, which includes the cranberry and bilberry. Not only are they delicious, but they are proven to be nutrient dense with vast health benefits for the consumer. Below are the top five favourable properties of blueberries you should know:

  • They have the highest antioxidant capacities of all fresh fruits, which neutralises free radicals closely linked to the development of cancer, cardiovascular disease and other age-related health conditions.
  • Anthocyanin (pigment responsible for its dark colour), selenium and surplus amounts of vitamins in blueberries are linked to promoting brain health and the prevention of neurotic disorders.
  • They are low in fat which makes them a great snack and an excellent source of manganese, which plays a vital role in bone development and converting carbohydrates and fats into energy.
  • Holds at least 25{351fe137f43a412d55ccccccbd62719124d9d2efddff1aa2c462b18d594cebda} of your daily recommended intake of vitamin C, promoting gum health and boosting the immune system.
  • Blueberries can aid in reducing belly fat, which is linked to lowered risks of cardiovascular disease and metabolic syndromes.

Eat Healthy Without Sacrifice

You have to know:

-What to eat that will get you the results you want
-You need to cut back on all your vices you know are standing in your way
-You need to know how many calories you can eat (Myth. More on that later)
-You need self control, will power and discipline

What if I told you that there’s a way to adopt the best diet of your life that will transform your body inside out without the obstacles listed above.

You see, a lot of the obstacles I mentioned are not actually as much of a problem as you think they are. In fact, one of them is a complete myth and waste of time. And that would be the one that has you constantly counting how many calories are coming in and whether or not you’re eating too many.

So let me bust this myth right now!

Your caloric intake is no where near as important as the quality of nutrients you ingest. You could be eating well within your recommended caloric intake but…

if you’re not getting the right nutrients,

if you’re not getting all your amino acids and protein,

if you’re not getting the right fats

and if your diet is low on carbs, your body will actually be a less effective fat burning machine.

There are 3 ways to making eating unbelievably healthy unbelievably easy.

1. Enjoy healthy food like you enjoy bad food

Do you know that everything you love to eat and drink, you actually learned to.

Let me ask you, what was your first experience of coffee? Or how was your first taste of beer? Did say to yourself, “Yummy, that’s tasty”. If you remember back to your very first sip you probably wanted to spit it out because it was bitter. But over time and with social influence, you grew to like the taste of beer, coffee, whiskey or any other food or beverage.

You can use the same acquired taste to learn to appreciate healthy and nutritious foods. It takes some time to develop your buds like it did since your first time drinking beer but if you can get the same level of appreciation for good, clean healthy foods, you’re going to actually crave them.

Think about that for a moment.

2. DON’T cut out food that you love

This sounds counter intuitive but the reason people fall off the wagon when dieting or trying to eat better is because they make anything they eat the devil.

What you resist persists.

By telling yourself, “I’m going to stop eating fries” or “That’s it! No more sugar for me.” you’re actually creating resistance in yourself and resistance takes up will power.

In fact, studies have shown that will power is measurable and the less will power you have, the harder it is to get yourself to eat the right foods and stop eating the wrong foods. So why set yourself up to lose from the start?

Here’s how to win!

It’s much more effective to save your energy and attention on eating healthy food than it is on not eating junk food.

You like you fries and ice cream? I say, go for it. But while you get to still enjoy that, also look for ways to integrate good, healthy nutritious meals in your day and maybe even look for healthier versions of the foods you love.

Eat what you love but also learn to love better food.

3. Experience food fully

How do you experience food? is it all about the taste?

The way to fully experience and enjoy food is to pay attention on all your senses during and after you ingest it.

Firstly, to enjoy eating healthy, don’t limit your focus to how it tastes. Use texture, smell and sight to influence your experience.

If you want to really enjoy a salad (the dish that many find boring) don’t just throw some vegetables in a bowl. Add something that gives it texture like seeds and nuts, pick your favorite dressing, use as many colors as possible and add a good protein source.

Secondly, how does that food feel after? How do you feel hours after? Do you feel fresh and clear or are you bloated and foggy? Are you energized or are you feeling sluggish? How does what you eat feel like in your stomach?

Use your body’s feedback of the experience of what you eat to tell you if its good for you.

The experience of food extends way past your taste buds and its invaluable to pay attention to how you’re experiencing it later down the track.

Eating healthy so that you can have the best chance possible to cultivate the body you dream of is totally doable and a lot easier than you think.

Don’t just go on diets that last a week or a month only to get temporary results. Integrate a way of eating so that you never have to go on a diet again.