Eat Beautifully
3 SIMPLE IDEAS TOWARDS IMPROVING YOUR DIET 🥬 🥦 🥕 🧅 🍆 🥝 🍋
🥕 ADD IN AN EXTRA PORTION OF VEGGIES BEFORE YOUR MAIN COURSE eg. crudités, soup or a tasty salad
A UK population study found that eating at least 7 portions of fruit and vegetables daily is associated with increased longevity(1). This can be achieved by including 2 portions of vegetables with each meal, a piece of fruit for breakfast and between meals. Eating that extra portion of vegetables before your meal increases satiety and a number of small recent studies suggest it may result in better blood sugar balance after eating(2-4).
As well as this, you can increase your fruit intake to three portions a day with these suggestions:
🥭 ADD FRUIT TO MAKE TASTIER SALADS eg. half a chopped apple, sliced pear or a handful of berries
🫐 EAT 1 PIECE (or a small handful) OF FRUIT BETWEEN MEALS
MUM'S DELICIOUS CAULIFLOWER SOUP (serves 4)
Ingredients
2 onions, chopped1 celery stick, chopped½ carrot, chopped½ cauliflower, chopped½ tsp freshly ground cumin seeds (enhances digestion)600ml / 20oz water A little sea salt (optional)
Optional garnish: chopped parsley, grated lemon rind, chilli flakes
Method
Add 4 tbsp of water to 'water-fry' the chopped onions. Continue adding a little more water when dry, until the onions become translucent. Add the celery, cauliflower and cumin, then pour in sufficient water to cover the vegetables. Bring the soup to the boil and reduce to simmer. Cover and simmer for 30 minutes. Blend well. Add a pinch of sea salt if desired. Garnish with chopped coriander (cilantro), grated lemon rind and chilli flakes.
SNACKS to maintain BLOOD SUGAR BALANCE
Blood sugar imbalance is a growing concern worldwide, fueled by lifestyle factors such as poor diet, lack of exercise, and rising obesity. The impact of a blood sugar imbalance extends far beyond low blood sugar and diabetes, as it affects numerous other body systems and contributes to the development of other chronic conditions (5).
Blood sugar dips cause an adrenaline release which stimulates the liver to release glucose. Although adrenaline is critical for survival (part of the fight-or-flight response), constant releases of adrenaline are known to be harmful (5).
However, by consuming a nourishing snack/meal every 1.5 - 2 hours with the right balance of glucose, sodium and potassium you can avoid slumps in blood sugar resulting releases of corrosive adrenaline (6-8). Combinations recommended include (8):
🍎 1 apple + celery sticks + a tablespoon of raisins
🍐 1 pear + lamb's lettuce (or mâche) + a handful of berries
🍇 4-5 grapes + red leaf lettuce + half a banana
References
(1) Oyebode, O., Gordon-Dseagu, V., Walker, A. & Mindell, J. S. Fruit and vegetable consumption and all-cause, cancer and CVD mortality: analysis of Health Survey for England data. Journal of Epidemiology & Community Health. 1978(68), 856–862 (2014).
(2) Imai S, Kajiyama S, Kitta K, Miyawaki T, Matsumoto S, Ozasa N, Kajiyama S, Hashimoto Y, Fukui M. Eating Vegetables First Regardless of Eating Speed Has a Significant Reducing Effect on Postprandial Blood Glucose and Insulin in Young Healthy Women: Randomized Controlled Cross-Over Study. Nutrients. 15(5), 1174 (2023).
(3) Nishino K, Sakurai M, Takeshita Y, Takamura T. Consuming Carbohydrates after Meat or Vegetables Lowers Postprandial Excursions of Glucose and Insulin in Nondiabetic Subjects. J Nutr Sci Vitaminol (Tokyo). 64(5), 316-320 (2018).
(4) Sun L, Goh HJ, Govindharajulu P, Leow MK, Henry CJ. Postprandial glucose, insulin and incretin responses differ by test meal macronutrient ingestion sequence (PATTERN study). Clinical Nutrition. 39(3), 950-957 (2020)
(5) Verberne AJ, Korim WS, Sabetghadam A, Llewellyn-Smith IJ. Adrenaline: insights into its metabolic roles in hypoglycaemia and diabetes. British Journal of Pharmacology 173(9): 1425-37 (2016).
(6) Peng, Y. et al. Potassium measurements and risk of type 2 diabetes: a dose-response meta-analysis of prospective cohort studies. Oncotarget 8, 100603–100613 (2017).
(7) D’Elia, L. et al. Dietary Potassium Intake and Risk of Diabetes: A Systematic Review and Meta-Analysis of Prospective Studies. Nutrients 14, (2022).
(8) William, A. 10 Snacks for Adrenal Health. Anthony William, Inc. https://www.medicalmedium.com/blog/10-snacks-for-adrenal-health (2025).
LOOKING FOR PERSONALISED ADVICE TO OPTIMISE YOUR HEALTH? 🍒
Book your complimentary Vibrant Health Clarity Call:
