Wiltshire


<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1500" height="1178" src="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/brooke-lark-nBtmglfY0HU-unsplash.jpg" alt="" class="wp-image-30197" srcset="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/brooke-lark-nBtmglfY0HU-unsplash.jpg 1500w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/brooke-lark-nBtmglfY0HU-unsplash-800x628.jpg 800w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/brooke-lark-nBtmglfY0HU-unsplash-1000x785.jpg 1000w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/brooke-lark-nBtmglfY0HU-unsplash-768x603.jpg 768w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/brooke-lark-nBtmglfY0HU-unsplash-669x525.jpg 669w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>



<h2 class="wp-block-heading" id="h-first-off-what-is-eating-healthily">First off, what is eating &#8216;healthily&#8217;?</h2>



<p>Depending on whom you ask, &#8216;healthy eating&#8217; may take any number of forms. It seems that everyone, including healthcare professionals, wellness influencers and family members, have an opinion on the healthiest way to eat. Plus, nutrition articles that you read online can be downright confusing with their contradictory and often unfounded suggestions and rules.</p>



<p>Let me cut through the noise to explain what healthy eating means and how to make it work for you. </p>



<h2 class="wp-block-heading">Healthy eating ≠ losing weight</h2>



<p>Eating healthily isn&#8217;t just about weight management &#8211; food is what fuels your body, and taking in a balanced diet rich in nutrients and vitamins is key to keeping everything functioning. </p>



<p>Diets rich in ultra-processed foods are linked to increased mortality and a greater risk of conditions like cancer and heart disease, while diets comprising mostly whole, nutrient-dense foods are associated with increased longevity and disease protection. You probably already know that, so&#8230;</p>



<h2 class="wp-block-heading">Why is it so hard to give up processed food?</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1500" height="1125" src="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/brett-jordan-zee1geZy6H0-unsplash.jpg" alt="" class="wp-image-30198" srcset="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/brett-jordan-zee1geZy6H0-unsplash.jpg 1500w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/brett-jordan-zee1geZy6H0-unsplash-800x600.jpg 800w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/brett-jordan-zee1geZy6H0-unsplash-1000x750.jpg 1000w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/brett-jordan-zee1geZy6H0-unsplash-768x576.jpg 768w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/brett-jordan-zee1geZy6H0-unsplash-700x525.jpg 700w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>



<p>Honestly, it&#8217;s because food that is processed tastes GOOD! It is made this way. The difference is, your taste buds are&nbsp;now used to it, so when you eat something unprocessed it doesn’t always taste as good because of how your taste buds have been artificially changed.</p>



<p>What’s more, if your current diet is high in ultra-processed foods and beverages like fast food, fizzy drinks, and sugary cereals but low in whole foods like vegetables, nuts, and fish, you’re likely not eating enough of certain nutrients, which may negatively affect your overall health, cause depression, increase anxiety and just make you feel pretty rubbish and run down.</p>



<h2 class="wp-block-heading">Are there set healthy eating rules? </h2>



<p>Although certain people need or choose to avoid particular foods or adopt diets for health reasons<strong>, most people don’t have to follow any specific diet to feel their best.</strong><strong></strong></p>



<p>That’s not to say that certain eating patterns can’t benefit you. For instance, some people feel healthiest when following a low carb diet, while others thrive on high carb diets.</p>



<p>The specifics may be different for each person depending on your location, financial situation, culture and society, and taste preferences.</p>



<h2 class="wp-block-heading">Calories vs nutrient density</h2>



<p>When you think about healthy eating, your first thought might be about calories. Even though calories are important, your primary concern should be nutrients.</p>



<p>That’s because nutrients, including protein, carbs, fat, vitamins, and minerals, are what your body needs to thrive. &#8216;Nutrient density&#8217; refers to the amount of nutrients in a food in relation to the calories it provides.</p>



<p>All foods contain calories, but not all foods are nutrient-dense.</p>



<p>For example, a chocolate bar or a Pot Noodle may be high in calories but lack vitamins, minerals, protein, and fibre. Similarly, foods marketed as &#8216;diet-friendly&#8217; or &#8216;low calorie&#8217; may be very low in calories but lack nutrients.</p>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1500" height="1090" src="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/melissa-walker-horn-BKSntHf8oiU-unsplash.jpg" alt="" class="wp-image-30199" srcset="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/melissa-walker-horn-BKSntHf8oiU-unsplash.jpg 1500w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/melissa-walker-horn-BKSntHf8oiU-unsplash-800x581.jpg 800w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/melissa-walker-horn-BKSntHf8oiU-unsplash-1000x727.jpg 1000w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/melissa-walker-horn-BKSntHf8oiU-unsplash-768x558.jpg 768w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/02/melissa-walker-horn-BKSntHf8oiU-unsplash-722x525.jpg 722w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>



<p>For example, egg whites are much lower in calories and fat than whole eggs. However, an egg white provides 1% or less of your daily requirements for iron, phosphorus, zinc, choline, and vitamins A and B12, while a whole egg gives you 5–21% of your daily requirements for these nutrients.</p>



<p>Plus, although some nutrient-dense foods, such as numerous fruits and veggies, are low in calories, many like nuts, full fat yogurt, egg yolks, avocado, and fatty fish are high in calories. That’s perfectly okay!</p>



<h2 class="wp-block-heading">Your mission, should you choose to accept it</h2>



<p>This week, focus on what nutritionally dense foods you can add to your diet. Do not focus on taking foods out (this will naturally happen when you add more food in) &#8211; instead, focus on expanding your diet to include more whole foods. Generally, if it&#8217;s not in a packet, then it&#8217;s not processed.</p>



<p>Next week is the final week! This is the glue that hold all of the eight weeks together and ensures this is sustainable for YOU.</p>



<p>Your coach</p>



<p>Michelle</p>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1497" height="1506" src="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/01/Michelle-Motivates-standing-featured.jpg" alt="" class="wp-image-29748" srcset="https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/01/Michelle-Motivates-standing-featured.jpg 1497w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/01/Michelle-Motivates-standing-featured-795x800.jpg 795w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/01/Michelle-Motivates-standing-featured-994x1000.jpg 994w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/01/Michelle-Motivates-standing-featured-768x773.jpg 768w, https://dev.muddystilettos.co.uk/wilts/wp-content/uploads/sites/19/2023/01/Michelle-Motivates-standing-featured-522x525.jpg 522w" sizes="(max-width: 1497px) 100vw, 1497px" /></figure>



<p><strong><u>Take aways from the last six weeks:&nbsp;</u></strong></p>



<ul><li>Focus on your positive thoughts&nbsp;<a href="https://wilts.muddystilettos.co.uk/lifestyle/wellbeing-lifestyle/jump-start-kickstart-your-fitness-in-8-weeks-by-a-professional-fitness-consultant/">(Week 1)&nbsp;</a></li><li>Keep drinking your water&nbsp;<a href="https://wilts.muddystilettos.co.uk/lifestyle/wellbeing-lifestyle/jump-start-kickstart-your-fitness-in-8-weeks-by-a-professional-fitness-consultant/">(Week 1)&nbsp;</a></li><li>Increase your activity week by week&nbsp;<a href="https://wilts.muddystilettos.co.uk/lifestyle/wellbeing-lifestyle/how-to-feel-fitter-in-8-weeks-week-two-7-steps-to-healthy-habits/">(Week 2)</a></li><li>Identify your triggers&nbsp;<a href="https://wilts.muddystilettos.co.uk/lifestyle/wellbeing-lifestyle/emotional-eating-wilts-body-coach/">(Week 3)&nbsp;</a></li><li>Establish a clear routine to improve your sleep&nbsp;<a href="https://wilts.muddystilettos.co.uk/lifestyle/wellbeing-lifestyle/how-to-improve-your-sleep-during-menopause-wilts-wellbeing-coach/">(Week 4)</a></li><li>Change your perception of a ‘treat’ (<a href="https://wilts.muddystilettos.co.uk/lifestyle/wellbeing-lifestyle/no-joke-when-is-a-treat-not-a-treat-week-5-of-your-exclusive-wellness-plan/">Week 5</a>)</li><li>Make quick and easy changes for maximum results (<a href="https://wilts.muddystilettos.co.uk/lifestyle/wellbeing-lifestyle/quick-health-fitness-changes-routine/" target="_blank" rel="noreferrer noopener">Week 6</a>)</li></ul>


How to make healthy eating work for you, according to a Wilts expert

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