<![CDATA[SARAH GREENALL YOGA - LIVE WELL. AGE WELL.

To help us LIVE WELL and AGE WELL, I believe there are three fundamental basics that we should aspire to - to move well, sleep well and eat well.

When we eat well we can enjoy improved energy levels, we sleep better, have better focus, feel less bloated, maintain a healthy weight, feel less hungry and help reduce the risk of long-term health conditions such as heart disease and type 2 diabetes.

There is, however, so much information out there about nutrition and different ideas regarding the best way of eating it is sometimes difficult to know what is best for YOU - fat free; sugar free; carb free; fasting; 16-8 (only eating within an eight hour window); keto; vegetarian; flexitarian; pescatarian; counting calories; counting nutrients; the list goes on and the advice can be both conflicting and confusing.

What we eat, however, definitely has a knock-on effect to both our physical and mental wellbeing so it is important to think about what we choose to put inside us, the saying "we are what we eat" comes to mind. In yoga we have a tenet called SAUCHA which basically means cleanliness and purity, it can refer to what we eat as well as our thoughts, actions and environment.

I am not a nutritionist but I have an interest in all things to do with our wellbeing and, as with so much else in life, common sense plays it parts. I'm sure you will be familiar with the following but it's sometimes helpful to be reminded of what to consider with our food.

WHOLE FOODS
Where possible eat whole foods or cook from scratch from natural whole ingredients avoiding ultra-processed foods. The latter often have long lists of ingredients (many of which you wouldn't find in your kitchen cupboard eg emulsifiers and additives) and they go through multiple processes in their creation. Examples are soft drinks, sweets, biscuits, many breakfast cereals, fast food, ham/salami, sausages, bacon, ice cream, crisps.

WHOLE GRAINS
Where possible choose wholegrain carbohydrates - think brown bread, brown rice quinoa and brown pasta. White options have been refined and so, by definition, are processed.

HEALTHY PROTEIN
Protein includes meat, poultry, fish, eggs, legumes (beans, lentils, chickpeas etc) and nuts. "Healthy" protein means avoiding processed meats and products. If you eat meat, limit your consumption of red meat to no more than three times a week.

PLANT-RICH DIET
You don't need to be a vegetarian but certainly aim to include lots of different plants in your diet. The current advice is 30 different plants a week. This needn't be just fruits and vegetables but also nuts, seeds, oils, whole grains, legumes and beans and even dark chocolate and coffee - anything that was grown. Eat lots (well maybe not the chocolate!) and lots of different colours. The greater the variety the better. Plant foods are nutrient dense and contain phytonutrients which have anti-inflammatory and anti-oxidant benefits. Plants also contain prebiotics which provide fuel for our good gut bugs.

I've started pickling red cabbage, red onion and cucumber (they all work really well) to add to salads. They add SUCH a great hit of flavour and really enhance a salad. I dissolve a teaspoon each of sugar and salt in equal parts of vinegar and water (I might use a mixture of cider vinegar and white wine vinegar or rice vinegar), heating it gently in a saucepan. You then pour this hot mixture over sliced onion (or cabbage or whatever you want to pickle) and when it's cool, keep in the fridge. You could also add a fresh bay leaf if you like or chopped chive.

GUT MICROBIOME
This refers to the community of trillions of bacteria and other bugs that live in our gut. These microbes influence our immune system and help digest the food we eat and so we want to encourage a diverse range of bacteria in our gut. Eating some fermented foods - like live yoghurt, artisanal cheese, kimchi, kefir and sauerkraut - are all excellent ways to increase the number and diversity of bacteria that make up our microbiome.

FIBRE
Fibre is an essential part of our diet, keeping our digestive system healthy. It is found in wholegrains, fruit and vegetables.

LESS SATURATED FAT AND SUGAR
Limit your intake of saturated fat, found in butter, hard cheese, cream, biscuits, sausages and fatty cuts of meat. Limit sugar too - watch out for hidden sugar in smoothies, fruit juices, flavoured yoghurts, cereal bars, cereals and, of course, alchohol.

As with everything, balance is key. There are so many incredible ingredients and flavours available to us, eating well needn't be restrictive. Small changes to our every day diet can make a big difference.

I, for instance, make a daily smoothie having finally invested in a Nutribullet (I recommend). I put kale, carrot, frozen berries and banana in (ensuring lots of colour and variety and making sure it's not all sweet fruit); I add Greek yoghurt and homemade kefir (live cultures and probiotics); a handful of nuts and seeds, flax seed and chia seed (for fibre, protein and other nutrients); and I've recently started adding fresh ginger and turmeric root (good anti-inflammatories). Whiz it all up with coconut water and you have an unbelievably nutritious, filling and delicious smoothie.

Finally, a cook book I am currently enjoying is by local author and nutritionist Carey Davis-Munro. I was recently invited to a lunch organised by her and she kindly gave me a copy. There are some great recipes - the nut roast tastes AMAZING and I love the snack ideas such as crispy baked kale.

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