We are well into the New Year and I’m sure like most, you have tried to start the year as healthily as possible. It is always difficult to stick to New Years resolutions, particularly regarding your health.  This year, try to make these small changes to your eating habits to guarantee lasting and positive effects throughout 2018.

As a Nutritional Therapist, it is so important to give realistic, compliable food plans to my patients. I understand that sending them home with overwhelming lists of foods to avoid, new foods to include, time-consuming recipes and meals that none of their loved ones can share with them is not realistic or sustainable.

Healthy eating is necessary but it must be enjoyable, varied, tasty and balanced.

As a working mum and wife, I appreciate how unrealistic it is to eat “perfectly” all the time.  The new year will always be a time to try new fad diets and make unrealistic goals. Unfortunately,  they usually result in falling off the wagon within a matter of weeks.

This year, how about being a “flexitarian” and following the 80/20 rule?

I believe life is for living – but wisely.  Long-term sustainable lifestyle choices are evolving. Healthy food is widely available here in Mallorca. It is affordable and most definitely delicious so there should be no excuses!

Relax the rules around food

Studies have shown that having a balanced, guilt-free relationship with food can reduce the likelihood of emotional eating and improve the likelihood of weight maintenance.

Try to eat healthy, whole foods 80% of the time. This will allow yourself a treat 20% of the time without feeling guilty about it.

The 80%

• Fresh vegetables and fruit. Choose a rainbow of colours with every meal.  Try to eat seasonally by shopping in the local village. Visit the Palma markets to feel inspired and to buy free of plastic wrappings!
• Healthy carbohydrates.  Such as oats, quinoa, brown or red rice, sweet potatoes and squash.
• Lean protein. Choose organic or free-range eggs, chicken, wild oily fish, meat, nuts, hemp, beans and pulses.
• Good fats.  Eat oily fish, nuts, coconut, avocados and seeds.
• Water. Drink around 2 litres of filtered water or herbal tea every day. Add a squeeze of lemon or some mint, ginger and cucumber to your water for flavour.
• Raw Foods.  Whenever possible, eat foods in their raw or most natural state. Avoid burning, frying or over-cooking food.
• Alcohol and Coffee. Be mindful and limit your intake.

The 20%

Out of 21 meals in a week allow yourself a ‘treat food´ within 4-5 of them. Enjoy and don’t feel guilty about having an ice cream or pudding, a takeaway or dinner out, or a couple of glasses of wine.

• Don’t make every Monday the catch up, feeling guilty day!
• Eat slowly, listen to your body’s hunger or fullness signals.
• When you have a treat, try to celebrate it without feeling guilty.
• Try amazing vegan/raw desserts available in cafes like Ziva and mymuybueno Deli.  Or make your own. Try making these delicious, guilt free Nourish balls at home.

 

Zingy Lime and Ginger Nourish Balls

Ingredients:

2 cups of  raw cashews

1 cup of medjool pitted dates

3 scoops of protein powder (Or 3 tbsp of hemp seeds)

1 Tbsp of vanilla extract

¼ cup of unsweetened coconut

¼ cup of ground flax

Juice of 1 Lime

Zest of 1 Lime

Thumb sized piece of ginger (grated)

¼ cup of water

Extra coconut (to toast and coat the balls)

Method:

Add 2 cups of cashews to your food processor and blend until it is flour-like

Add  3 scoops of protein powder and pulse until blended

Add unsweetened coconut and ground flax and pulse until blended

Add vanilla extract, lime juice, lime zest, dates, ginger and water. Blend until dough texture

Roll into balls and pop into the fridge

 

Written by Suzanne Garaty

About the author Suzanne is a Nutritional Therapist trained in London at College of Naturopathic medicine. She has 25 years experience as a chef and recently trained in raw foods, at a gourmet level with Matthew Kenney. Suzanne’s business is Vital Nutrition which she founded in 2008. She offers private consultancies focusing on diet and lifestyle improvements supporting patients on their journey to optimum health. Her regular cookery workshops are delicious, fun and educational and her cooking skills are available to private clients, on retreats and for chef training.