Many many years ago, in 1906 to be exact, there was an Italian dude – Vilfredo Pareto who came up with the ‘Pareto principle’. His theory states that 20% of invested effort is responsible for 80% of results obtained. When applied to health, this principle works beautifully too. Little effort is needed for long-term health benefits.
I know when it comes to health, the entire category is pretty mind-boggling. There’s so much to do and often enough little time to do it. I have said it a couple of times that I’m a bit lazy. It’s not something I’m very proud of but acceptance of one’s limitations is key, no? I imagine a lot of people out there like me want to make an effort in the right direction but just don’t know where to start. Like Elvis said, you just need little less conversation and little more action. Talk less and do more. Here are 3 ways:
1. Cook your food with ghee, grass-fed butter or coconut oil
Vegetable oils like Canola, Sunflower, Soybean, Safflower and Corn oils are chemically manufactured from genetically modified crops as they cannot be produced naturally. As they’re not natural, our bodies are not equipped to digest them. Is that really shocking? Not really. Demand for these products is way more than its supply. There’s no way a vegetable oils company is going to compromise on its profits for the sake for your health. Why would they?
All oils have fat but the proportion of fat in them is important. Vegetable oils are refined and depleted of essential nutrients. There are also high in Omega 6 which is pro-inflammatory. Our bodies need a fine balance of both Omega 3 and 6 for optimal health and using oils of poor quality disturbs our hormonal balance.
Recommended daily intake of oil is 4 teaspoon but given modern-day lifestyles, most of us consume way more oil than that.
Switch to healthier options like coconut oil (go for cold pressed virgin version if you can’t stand the smell of coconuts), ghee (clarified butter) or grass-fed butter (like Kerry Gold) that are naturally produced and sourced from grass-fed cows. Although these options are healthier, they still have fat in them so use the healthier options moderately and wisely.
2. Add non-starchy vegetables and good fats to your diet to stay fuller for longer
Add low-starch vegetables to every meal. They’re not only low in carbs but also help you stay fuller for longer. Click on the names for pictures of each.
- Alfalfa sprouts
- Bamboo shoots
- Beans (green, Italian, yellow or wax)
- Bean sprouts
- Bok choy
- Brussels sprouts
- Chinese cabbage
- Chinese spinach
- Green onions
- Greens (beet or collard greens, dandelion, kale, mustard, turnip)
- Hearts of palm
- Herbs (parsley, cilantro, basil, rosemary, thyme, etc.)
- Lettuce (endive, escarole, romaine or iceberg)
- Peppers (green, red, yellow, orange, jalapeño)
- Snow peas or pea pods
- Summer squash
- Swiss chard
- Water chestnuts
Your body gets energy from 2 food groups – carbs and fats. Since a PCOS diet requires you to restrict carbs, you need to substitute carbs with good fats to ensure you have enough energy to last you throughout the day. Eliminating both fats and carbs is the silliest mistake most people make. Contrary to popular opinion, fats are good for you – the only thing is you should know the difference between good fats that are healthy and aid hormonal growth and bad fats that lead to inflammation.
Good fats include the below:
- Oils (see point 3)
- Nuts – walnuts, pistachios, almonds
- Butters – Almond, Hazelnut and grass-fed
- Flaxseed powder
- Full fat milk
- Full fat yoghurt
- Parmesan cheese
3. Drink a glass of water whenever you can
Your body is made of 75% water so yes it may sound repetitive and boring but you need water for your kidneys to function better, flush out toxins and eliminate waste. TBH, the thought of drinking 1.5 litre of water a day bores me. So if like me, you hate the taste of regular water, add some lime or mint leaves to it.
What are the top 3 things you do daily to lead a healthier lifestyle? Let me know in the comment section below.