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

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Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It's also one of the main sources of vitamin B12. This book is full of great information on all things gut health. Megan really explains how the gut works in a way anyone could understand. There are also great recipes in her book as well! Alongside Dr Rossi's gut-friendly recipes, Eat Yourself Healthy also includes expert advice on how to deal with common complaints such as IBS and bloating, diagnose food intolerances, and manage good gut health with sleep and exercise routines.

Gentle movements also play a crucial role in gut health. Yoga that involves breathwork activates the ‘rest and digest’ system, while controlled breathing through positions helps individuals navigate discomfort. Gentle compression and stretching movements aid in calming muscle and nerve stimulation, with relaxation at the end of sequences potentially resetting the gut-brain axis. The author also cites a study that found that ‘…yoga had equal benefits to a low- FODMAP diet, with over 80 per cent of participants reporting significant.’ If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight. The best way to get all the vitamins and minerals you need is through eating the food that contains them.But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health. Plan something for the next day: Avoid overdoing it by making morning plans. To honour your commitment, you’ll turn down just one more drink to turn in early instead. I learned that this restrictive diet over the years not only messed with my gut microbiota but also my mental health as well. The hidden world of microorganisms within us, known as the gut microbiome, plays a crucial role in our overall health, influencing metabolism and even emotions. Understanding and nurturing this internal universe is essential, making the journey toward a healthier gut a cornerstone for a better quality of life. Grain-fed beef (common in the US) is also less healthy than grass-fed beef, which is higher in the fatty acids that have been linked to improved mental health.

Studies have found that people with depression and people who sleep poorly often have abnormal gut microbes. Eating to boost your gut bacteria (hungry yet?) could improve your mood as well as your diet. How to achieve this is different for everyone, and you may need to try changing your diet more than once to find the best foods for you. Try eating pre and probiotics, more veg and fibre and vary your diet. Pre and probioticsOlive oil– I like to use a good olive oil that doesn’t have to be expensive, just make sure it’s cold-pressed and organic for the most flavor (in my opinion) Overall, this was a really great book. I like how it discussed not only diet, but also the importance of sleep, stress, and exercise. Gut health is affected by so many different factors and Megan really dives into these issues one by one. Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Alongside Megan’s gut-friendly recipes, this book also includes expert advice on how to deal with common complaints such as IBS, constipation and bloating, as well as how to diagnose food intolerances, and manage good gut health with sleep and exercise routines. Supercharge your digestive health and transform your overall wellbeing with this ultimate guide that promises to make you happier and healthier from the inside out. A healthy diet means that you are eating all the right things. An unhealthy diet means that you are eating too much of the wrong type of food. Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre. Fruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day. 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. This book (published 2019) is in line with current UK and international nutrition guidelines and current leading scientific evidence. 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”. It’s not one of those “diet books” that dictates special rules or tells you to exclude certain foods (which most of the fad diets insist are a “must” for eternal good health etc. Usual BS). The author is practicing dietitian in London (the only legally protected nutrition qualification in the UK) and holds a PhD in gut health (biomedical sciences). Reading this was a breath of fresh air in a literature field saturated with “nutrition-gurus” selling the latest detox juice-cleanse anti-cancer pseudoscience.Our digestive tract is the barrier between our body and the environment. This means that food doesn’t really get into our body until long after we’ve eaten it – after it has passed through our gut lining’s defense barrier and into our bloodstream. If you think about it, this is a huge responsibility for our gut, and it explains why it’s equipped with an incredible 70 percent of our body’s immune cells.” There’s even evidence that usingcoloured plates (or cups or straws) caninfluence your perception of foods. Pinkand white striped straws create an illusionof sweetness, making vegetable-basedsmoothies more palatable. Likewise,eating leafy green vegetables like spinachor broccoli can be more pleasant from ared plate. Enjoy your food Megan is my idol – so passionate and knowledgeable! She has so many great tips and the recipes are easy, delicious and healthy!’– Davina McCall People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice. Organic Food Fact vs Perception- Many shoppers assume organic products are more nutritious and safer to eat, but these perceptions are based more on hype than hard science.

Question your beliefs: Examine if your reasons for drinking are based in reality. Is that drink really relaxing? Are you having fun? Are you happy? Answer those and decide if alcohol is going to benefit you that night. Add in the carrots and asparagus to the pan first as these take longer to cook than the other veggies, and sauté for about 6 minutes. Next add in zucchini, bell pepper, mushrooms, green onions and seasonings and cook for an additional 8 to 10 minutes, until veggies are tender and cooked through. From a hearty lasagne to raspberry and white chocolate muffins, these recipes prove you don’t have to sacrifice flavour or enjoyment to hit Megan’s recommended 30 plant points a week. That’s 30 plant-based foods across vegetables, wholegrains, fruits, legumes, nuts and seeds and herbs and spices. On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day. Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly.My only disappointment was in the recipes. As much she talks plant based, 95% of the recipes include, eggs, probiotic yogurt, dairy kefir, cheese. She's big on probiotic yogurt and kefir. Even a how to make your own. There's no mention on substitutions or if a plant based work around would be possible with each recipe. Watch your calories. To maintain a healthy weight, eat only as many calories as you use up through physical activity. If you want to lose weight, take in fewer calories or burn more calories. The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use. Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Daily Tips to Help Your Family Eat Better - Try these daily tips that will help your family take a step-by-step approach to eating healthy.