Written by: Jessica Tierney, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Shredding weight is a goal for many people, but finding the right approach can be challenging. While there is no one-size-fits-all solution, understanding the benefits of different diets and the impact of toxins on the body can help guide your shredding weight journey. In this article, we explore the concept of a plant-based diet, the importance of eliminating toxins, and the five R's of nutrition proposed by Marisa Peer.
The benefits of a plant-based diet and a holistic approach
500 years of Ayurveda, 300 years of Chinese, Greek, and Egyptian medicine all point towards the benefits of a plant-based diet. This is because many products available today are filled with hormones, antibiotics, pesticides, and other toxins that can cause inflammation and harm the body. By adopting a plant-based diet, which focuses on whole, natural foods, you can reduce your exposure to these harmful substances and promote better overall health.
Understanding inflammation and toxins
The body has a natural ability to heal itself and rid itself of toxins and inflammation. However, this process requires time and the elimination of inflammatory foods. It takes approximately 48 hours for the body to reduce inflammation caused by certain foods. If we continually consume foods that cause inflammation, our body does not have the chance to reset itself, leading to an overload of toxins and chronic inflammation. This imbalance is often the root cause of various diseases and weight issues. By giving our bodies time to heal and nourishing it with whole foods, we can support the natural healing process and reduce inflammation. A plant-based diet doesn’t work for everyone so another great approach is Marisa Peers five r’s.
The five r's of nutrition
Marisa Peer, founder of RTT, proposes a helpful framework called the five R's of nutrition: Raw, Rot, Recognize, Recreate, and Roam. These guidelines can assist in making healthier food choices and promoting a balanced whole food diet. Additionally, The Five R’s helps us understand the perishability, versatility, composition, replicability, and origin of a food item. By considering these factors, we can make informed decisions about what we eat, prioritize our health and well-being, and contribute to sustainable and mindful eating practices. Before you eat your next meal or snack, ask yourself:
Does it rot?
Could you eat it raw?
Can you recognize what's in it?
Can you recreate it in your kitchen?
Does it roam or grow on earth?
By considering these factors, we can make more informed decisions about the foods we consume. Being cautious about the labels and ingredients that are on and in our foods is important as in todays society, our foods are filled with toxic chemicals, preservatives, and additives that our bodies simply should not consume. If you don’t recognise the ingredients, avoid buying it.
If it doesn’t rot, don’t buy it. Look at it this way, if bacteria won’t eat it, why should you? Things such as Pringles and other common biscuits don’t rot. Any foreign additives, preservatives, and other toxic ingredients causes inflammation in the body. Inflammation is the root to almost every disease in the body. Including heart failure, diabetes, and cancer. A healthy balanced mindful approach to what you are putting in your body is fundamental.
Macro and micro nutrients
Every meal you have should contain protein, healthy fats, and carbs:
When it comes to creating a well-balanced meal, it's important to include all three macronutrients – protein, healthy fats, and carbohydrates. Protein, such as lentils or fish, is essential for building and repairing tissues, while healthy fats, such as extra virgin olive oil or avocados, provide energy and support brain health. Carbohydrates are the body's primary source of energy. By including all three in your meals, you can ensure that your body is getting the nutrients it needs to function optimally.
Carbohydrates, commonly known as "carbs," are called as such because they are organic compounds composed of carbon, hydrogen, and oxygen atoms which can be found in our soil where our crops grow. Carbs is our bodies main source of fuel.
Here is where it gets a bit tricky. Carbohydrates can be split into three main categories: sugars, starches, and fibers. Sugars, also known as simple carbohydrates, are composed of one or two sugar molecules. They can be naturally occurring, such as fructose in fruits or lactose in milk, or added sugars found in processed foods and beverages.
Starches, on the other hand, are complex carbohydrates made up of long chains of sugar molecules. Foods like potatoes, rice, and bread contain starches, which are broken down into sugars during digestion.
Both types of carbohydrates: sugars, and starches, should be limited as these are the main sources of issues.
Fibers are also classified as carbohydrates. Fibers are found in plant-based foods like whole grains, legumes, and vegetables, and provide numerous health benefits such as promoting proper digestion and reducing the risk of certain diseases. Carbohydrates high in fiber should be consumed regularly.
Most of your diet should consist of fruits and vegetables:
Fruits and vegetables are rich in essential vitamins, minerals, and antioxidants. They are also low in calories and high in fiber, which can help you feel fuller for longer and support healthy digestion. Aim to fill at least half of your plate with a variety of colorful fruits and vegetables to ensure you're getting a wide range of nutrients.
Protein should mainly come from beans, legumes, and lentils (for more fiber): While animal-based proteins are commonly consumed, plant-based protein sources like beans, legumes, and lentils offer numerous health benefits. Not only are they high in protein, but they also provide a good amount of dietary fiber.
Fiber is important for maintaining a healthy digestive system, regulating blood sugar levels, and promoting feelings of fullness. Incorporating these plant-based protein sources into your diet can help you meet your protein needs while also increasing your fiber intake while lowering any cravings.
The next "best" protein after plant-based is fish:
Fish is often considered a healthy protein option due to its high omega-3 fatty acid content. Omega-3 fatty acids are essential for brain health, reducing inflammation in the body, and supporting heart health. However, it's important to choose fish that is low in mercury and sustainably sourced to minimize environmental impact. Also aim for wild caught fishes such as wild caught salmon.
Grains or proteins should be kept low:
While grains and proteins are important components of a balanced diet, it's recommended to keep their portions moderate. Too much grain consumption can lead to blood sugar spikes and weight gain, while excessive protein intake can put strain on the kidneys and liver. Instead, focus on filling your plate with a variety of fruits, vegetables, and healthy fats, and use grains and proteins as supporting elements. In other words, protein should be the the least thing on your plate next to healthy fats.
Nuts and seeds are a great source of healthy fat:
Nuts and seeds are packed with healthy fats, including monounsaturated and polyunsaturated fats. These fats can help reduce bad cholesterol levels which can impact our heart health.
Occasionally, everything is fine. Your body is a remarkable healing machine, capable of resetting itself. However, if the liver is struggling from years of accumulated toxins, inflammation, cortisol levels, and hormonal imbalances, it can be difficult for the body to reset itself. This can result in unwelcome symptoms like weight gain, physical discomfort, low libido, digestive issues, sleep disturbances, gut problems, and skin troubles.
It is crucial to give your body a reset in order to eliminate unwanted weight and symptoms. Your liver acts as the body's primary filter, cleansing your blood every six minutes. However, if the filter becomes overwhelmed, unwanted symptoms may arise. By assisting your liver with the elimination of certain food groups and incorporating functional medicine supplements and Ayurvedic herbs, you can optimize liver function and shed excess weight. It is recommended to seek guidance from an integrative health practitioner or functional medicine practitioner when embarking on an elimination protocol.
Here are some top tips for resetting your liver to achieve weight loss:
Eliminate certain food groups, such as dairy, red meats, sugar (including fructose), and grains, for three weeks to rid the body of accumulated toxins, inflammation, and cortisol levels while rebalancing blood sugar and hormones.
By removing these food groups, you can provide your body with the reset it needs, focusing on nourishing it with whole foods, healthy fats, and protein.
In summary, this article highlights the importance of a well-balanced meal for optimal health. By including protein, healthy fats, and fiber rich carbohydrates in each meal, we can ensure that our bodies receive the necessary nutrients for proper functioning.
Visit my website for more info!
Jessica Tierney, Executive Contributor Brainz Magazine
After leaving her life in the States behind at the ages of 19, Jess decided to move to England and start fresh. She decided she wanted to study and saw an opportunity to study in Denmark where she faced many emotional struggles that led her into exploring into both mental and physical health which led her to being a Clinical Hypnotherapist and Integrative Health Practitioner. Over the last few years, she has helps hundreds of clients tackle a range of issues from anxiety, depression, fears, lack of confidence, weight issues, unhealthy habits, autoimmune diseases, and cancer.
