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Putting it all into Practice

In this section we’ve covered some of the basic principles of reducing your carb intake (particularly refined carbs), and increasing the proportion of quality protein and good fats & oils.

Here are some ideas for practical things you can do, to start implementing those changes into your diet.

Implementing some or all of these ideas could make a huge difference. Give them a go!

How many of the following can you put into practice?

  • Use olive oil as your main cooking oil and dressing.
  • Eat 2 or more portions of veg every day. (Potatoes don’t count)
  • Eat more tree nuts, like almonds, walnuts, cashews, brazil nuts, but buy unsalted ones. They’re great as snacks.
  • Try to eat less processed  meat (ham, sausages, bacon, salami)
  • Eat full fat yoghurt a few times per week.
  • Eat more legumes: peas, beans, lentils & whole grains.
  • Eat more oily fish, like mackerel, salmon, fresh tuna, sardines,  herring or trout.
  • If you must have cakes and biscuits etc, try to keep to fewer than 3 times per week.
  • Eat more fruit (but not melon, grapes, pineapple or bananas)
  • Use lots of garlic, onions and tomatoes in your cooking.
  • Try not to drink more than 7 glasses of wine per week.*
  • Sit at the table to eat at least two of your daily meals.
  • Don’t drink sweet fizzy drinks.

*A note about wine.

Red wine seems to be more beneficial, and studies suggest that it promotes lower cholesterol levels, improves sleep quality and better blood sugar control. (But only 1 glass per day!)

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