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Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out. The Sunday Times Bestseller

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You might still need to work with a gastroenterologist and/or a dietician, but this is a good place to start. This is an excellent, evidence-based book on gut health with practical approaches on how to improve our gut health, self-manage some common gut symptoms with first-line advice and where to go if medical attention is required. The need is probably greater in young women who are menstruating, adds Jacka (who does not eat red meat “for ethical reasons”).

Her study made the cover of the American Journal of Psychiatry; shortly afterwards, studies in Spain and the UK identified similar trends.Fibre is our microbes’ favourite nutrient so aiming for 30g each day is a great way to keep them well fed," explains registered dietitian Dr Megan Rossi. Put extra veg in soups, stewsand sauces, or just have an extra portionor two alongside your main meal. Throughout Dr Megan Rossi’s (PhD, RD) books, you will find references to materials and assessments that can be downloaded below. The unsaturated fats, which include monounsaturated and polyunsaturated fats are vital for our body’s physical and mental health.

Therefore, we should be mixing foods such as beans and brown rice to ensure we get all the essential amino acids (the building blocks of protein) that we need. I found so much useful information in this book, what the current evidence says, how does the gut work and how to keep it healthy. The recipes at the end of the book got me excited but the amount of sweetener recommended to add got me suspicious. Yoga that involves breathwork activates the ‘rest and digest’ system, while controlled breathing through positions helps individuals navigate discomfort. Cruciferous vegetables such as broccoli and cabbage contain indoles and saponins, which have cancer-protective properties.Big Food has completely altered the food environment so that unhealthy foods are the cheapest, most ubiquitous, heavily marketed, [most] difficult to resist and socially acceptable – as a result, the [world’s] health has gone down the toilet. It explains the science of what's going on when you eat food--the whole process--from food coming in, to nourish our bodies, to digestion, to utilizing the nutrition, to expelling the waste. I suspect there is a lot I could learn from the book about caring more for my gut, however in my case, having only seen a part of the book, the jury remains out. In her latest book, Dr Megan Rossi (PhD, RD) shares everything you need to know about boosting gut health and plant-based eating. Adding fish to your dietcan help reduce your meat intake and thesaturated fat and salt that can come with it.

Prebiotics are found in complex carbohydrates that we can’t digest, but your good gut bacteria like to eat them – hurrah! Today is the International Day of Happiness, so a great time to explore how changing your diet can help to boost your mood. The author cites studies that suggest that modifying GM through diet strategies outlined in the book could aid in managing conditions like depression. Her pilot study in 2018 found that people who delayed their usual breakfast time by 90 minutes, and brought their usual dinner time forward by 90 minutes for 10 weeks lost more body fat than those who ate to whatever schedule they liked. The book serves as a valuable resource for those seeking a holistic approach to improving their digestive health, particularly those intrigued by personalised dietary and lifestyle interventions.Adopting a diet that is gut friendly will positively benefit almost every aspect of your body and brain.

Some recipes include ingredients that may be unfamiliar and difficult to find, such as freekeh, banana flour, and gelatin sheets, but most recipes can be made with more widely available ingredients. Dr Megan Rossi (PhD, RD) founded The Gut Health Doctor in 2017 with a dream to empower everyone to take control of their health. In the chapter dedicated to nutrition for gut health, the author reveals that the Western diet is detrimental to our microbiome due to its high-calorie, processed, low-fibre nature.The recipes were originally written for publication in the UK, and measurements aren’t always easy to accommodate in the USA without a food scale; as an example, I wasn’t sure how to measure 5 ounces (150 grams) of sweet potato, or 1. These foods avoid giving you the blood-sugar spikes and dips that can be caused by eating simple carbs such as sugar, white bread and white pasta. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat. As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. I find it well written, with enough science to understand why gut health is important without the traditional jargon normally used to inflate an author’s ego or sell their own special ”diet”.

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