How did you find the first week? Are you making some small changes to your diet? You will notice that many of the recipes contain good quality, unprocessed foods that are high in fibre, protein and complex carbohydrates. Many of us consume too many simple carbohydrates (found naturally in fruits, milk, milk products and in pre-packaged foods such as candy, table sugar and soft drinks). Complex carbohydrates (peas, beans, wholegrains and vegetables) on the other hand, provide vitamins and minerals as well as glucose, the bodies most readily available fuel source.
Accordingly, simple carbs are often referred to as 'empty calories' as they provide no nutritional benefit. They also cause a rapid spike in blood sugar levels followed by a quick drop, leaving you feeling hungry again. Furthermore, a diet high in sugar has been linked to elevated blood cholesterol as it causes your liver to produce more 'bad' (LDL) cholesterol. High cholesterol is one of the top 5 modifiable risk factors for cardiovascular disease and something that often goes undiagnosed.
The Australian Dietary Guidelines recommend 45-65% to energy need to come from carbohydrates. It is the bodies preferred fuel source and is an important energy source when exercising. Most of your carbohydrates should come from complex carbohydrates such as starches and naturally occurring sugars, rather than refined sugars that we find in simple carbohydrates. Can you aim to include more vegetables, beans and wholegrains into your diet?
I hope you enjoy the recipes in week 2 of the Innate Wellness nutrition plan.
DAIRY AND VEGAN / VEGETARIAN ALTERNATIVES
More about Kelly Nicholas
Kelly Nicholas holds a Bachelor of Health Science Degree in Paramedicine and currently works as a Paramedic for Ambulance Victoria. Kelly is also a qualified personal trainer, having studied a second degree in Exercise Science. She has continued to evolve her passion for health and fitness over the years by completing many short courses, the latest being a specialisation in nutrition for exercise professionals. Kelly and her business partner Louise Moss, run Change it up Training - a small business running group exercise classes that helps motivate others to be the best/healthiest version of themselves.