Tweaklet #46 – The Startup Diet

Today’s Tweaklet is a request from friends in the startup world. Anyone involved in setting up a new business will relate to the challenges a start-up places on all areas of your life, especially your diet.

Whether your new venture is already underway or just literally at Start-up stage, you are undoubtedly faced with a lot of demands on your time and energy. All your mental and creative focus is being channelled into the business. You’re time poor, constantly tired, probably staring into an empty fridge and grabbing fast food to keep you going.

In fact, most fast foods are so high in carbohydrates and sugar that they are actually going to deplete your energy and only add to your brain feeling foggy and your body feeling sluggish.

So here are some simple tweaks you can make. You may have very little time but at least once a week shop for things like healthy snacks………raw almonds, hummus with celery and carrot sticks, blueberries, apples, bananas, pots of good quality yoghurt or kefir.

For main meals, you can buy an already roasted chicken if you eat meat, and/or some already cooked vegetables or salads. If you’re going to buy pre-prepared meals look for fresh frozen meals rather than packet meals.

Eggs are a good standby. Hard boil a few and keep them in the fridge at work for a snack.

Stay away from colas and sodas and ice tea (both the diet and regular versions), and keep control of your caffeine intake. All of these drinks rob you of energy and brain function and contrary to popular belief, do not keep you going, they significantly disrupt your blood sugar and your digestion.

Opt for water – sparkling or still. Try some herbal tea – hot or cold.

If all of that is too hard, then invest in a good smoothie or liquid nutrition program. Beware though of “diet” programs and high protein shakes.

I have compared many of these and the only one I recommend is Arbonne’s 30 Days to Healthy Living which gives you quality liquid nutrition that you just shake up with water, as well as blood-sugar balancing drinks and detox teas. Arbonne is all-natural and highly certified and ideal for anyone who is time-poor needs loads of focused energy or who needs to re-set their system.

So, my start-up friends, there are some tiny food tweaks. I wish you every success in your business, just please look after yourselves along the way as I want to see you next time here on Tweaklets.

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Tweaklet #43 – Blueberries

Which is your favourite berry?

All berries are a good low-sugar, low calorie option when it comes to a fruit snack. One perhaps gets rather overlooked and that’s the blueberry……..

This tiny dusky purple skinned beauty is, in fact, the most nutritious …..most anti-oxidant rich fruit in the world!

It does many good things from enhancing brain health to keeping your heart strong.

Blueberries are actually another heroic, cape wearing SUPER FOOD! Yep, here’s another superfood alert!

So the antioxidant properties of blueberries mean that they precent cell damage and they also protect against several types of chronic disease, including cancer, heart disease, and diabetes. That’s to do with having the highest levels of antioxidants but also the profile of them, which includes phenols, flavonoids and anthocyanins.

Studies have shown that blueberry extract was able to inhibit the growth and spread of stomach, prostate, intestine and breast cancer cells and
Blueberries provide a whopping 3.6 grams of fibre per cupful, which gives you up to 14 percent of your daily fibre needs and this means it’s great for slow digestion and therefore blueberries are great for helping with weight loss and digestion.

One of the most impressive health benefits of blueberries is its ability to enhance brain health. There have been many studies suggesting that eating blueberries could improve memory and cognition.

So blueberries – delicious, nutritious, fibre rich and low in sugar – you are my first choice for a breakfast smoothie or an afternoon snack.

What a wonderful superfood you are!

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Tweaklet #32 Cinnamon – World’s No.1 Spice

Let’s take a look at what is generally referred to as the world’s Number One Spice – cinnamon.

Cinnamon has been used medicinally for thousands of years and in cooking it’s sweet and warming and delicious.  It’s well known for its protective antioxidant properties, but also for being antibacterial, antifungal and anti-diabetic!

Cinnamon actually comes from the oily part of a tree so the popular powdered form is actually tree bark. Interesting huh? And of course, it’s really easy to get and so easy to use, just try to get it from a good source and keep replacing it periodically so that it retains its freshness and potency.

And cinnamon really is potent! As little as half a teaspoon a day can positively affect blood sugar and cholesterol…..digestion and overall immunity.. Cinnamon is also effective in reducing the risk of heart disease……., diabetes……and cancer.

You can keep infections and viruses at bay and maintain healthy brain function through the inclusion of cinnamon in your diet.

When we were talking about cutting out sugar cinnamon is one of the spices that can be a helpful replacement, adding loads of flavour and warmth to food without needing to sweeten it.

Grated fresh cinnamon is great but cinnamon sticks also add real depth of flavour to sweet and savoury dishes or add one to hot water to infuse for a hit of cinnamon tea. Ground cinnamon is wonderful and not just for sprinkling over desserts or oatmeal or yoghurt, it’s also excellent to sprinkle into savoury dishes like soups and stews.

You can also buy cinnamon capsules and as an essential oil.

So, I invite you into the wonderful world of cinnamon and all its medicinal and foodie delights.

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Tweaklet #30 Ginger – Powerful and Delicious

Anyone who knows me knows I LOVE ginger! I make a ginger and lemon hot water drink every morning before I drink anything else. Freshly grated ginger! Yum. It goes into most dishes I cook –sweet and savoury.

I’m sure you find that there are certain foods that you are naturally drawn too? Well, ginger is one of mine.

It’s been around forever and is known for its powerful medicinal properties in both traditional and alternative medicine.

It’s a health enhancer in so many ways. It helps with upset stomachs such as morning sickness and motion sickness…….. It reduces the kind of inflammation that most commonly contribute to chronic diseases such as cancer, heart disease, arthritis and brain disorders. Its powerful antioxidant qualities can help prevent, slow down or even stop serious diseases in their tracks.

Ginger eases menstrual pains…. fights fungal infections…… protects against stomach ulcers….regulates blood sugar……lowers cholesterol…. Relieves joint and muscle pain……and promotes good gut health.

Fresh ginger can be grated into literally every dish, pretty much. Just scrape back the skin with your fingernail or peel it back. Add it into soups, stews, stir-fries……. Meat dishes…..Veggie dishes……Juice it or add it to smoothies. Then, of course, you can also generously sprinkle dry ginger into your food or use ginger essential oil or buy a ginger supplement.

Ah ginger….,my , zesty peppery, delicious and nutritious friend, you’re the best!

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Tweaklet #28 Tumeric – the healing power of yellow!

One spice that you just can’t help knowing something about is Turmeric! This glorious golden spice is so vibrant and its magnificence goes far beyond its place as the number one spice in Indian cuisine, this is a powder that for centuries has been used to heal the body both inside and outside.

Turmeric is a wonderful anti-inflammatory and pain reliever. It’s well known for speeding up the healing process of wounds and skin conditions. It’s great for digestion and has powerful antioxidant properties which can protect your liver and other organs from being damaged by strong drugs.

I really don’t use enough Turmeric which is what has prompted me to do this particular Tweaklet, so let’s look at ways to include this fabulous health booster into our diets.

Tumeric is a member of the ginger family and as you already know I love ginger! Depending on where you live you may find turmeric fresh and can grate it into your favourite stir fries, soups and savoury dishes.

If you only have access to powdered Turmeric you can sprinkle it into eggs….. greens……. Rice……. roasted vegetables …..and meat dishes or use it as a rub. You can add it into dressings…….. and sauces and put turmeric into your smoothies and tea.  Just sprinkle away and be generous!

For those of you who want to make full use of turmeric’s anti-inflammatory properties, look up recipes for golden milk. I haven’t tried making it yet but I will and we can then compare notes!

So that’s our golden Tweaklet for today – turmeric! I’d love to know how you include Turmeric in your daily diet.

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