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Additionally, condiments, sauces, and even certain bread varieties contribute to daily sodium intake. salted herring 250 g of ketchup 300 g of potato chips 350 g of wieners 400 g of cheese 500-600 g of bread Read Food Labels:  Check sodium content and select products labeled as "low-sodium" or "no added salt Be sure to read the label on the package. Processed foods often contain hidden sodium, making it essential to read labels, choose fresh foods,

. 👉 If you want to read more on eating for satiety, see: How to Eat So You Feel Satisfied 2. Think of it as feeding an ecosystem: more variety = more resilience . 👉 Read more about gut supporting yoghurt → plain unflavoured yoghurt + fruit or berries Low-fat products → natural full-fat versions White bread → wholegrain and seeded breads with a short ingredient list and high fibre Milk chocolate → dark chocolate Eat Mindfully and Break Automatic Habits Much of how we eat is habitual.

When buying grain products like bread, pasta, and rice, opt for wholegrain options such as whole rye Check the fibre content on the bread label (7g and more fibre per 100g is a good choice). The liver is responsible for more than 500 functions in the body - in this article you can read about Reading product labels It's important to read product labels in the grocery store, so you are making And it's important to teach the basics of how to read the labels also to your children.

contain most essential amino acids include quinoa, tofu, tempeh, edamame, amaranth, buckwheat, Ezekiel bread (peas, beans and lentils) 240g of tofu 4 pieces of tempeh (120g) 200g of edamame 3-4 slices of rye bread

I took from one vibrant inspiring nutritionist Meghan Telpner and the macadamia nut and cashew nut bread

Cooking and Processing Recommendations When frying, roasting, or baking bread products, potatoes, and Stretching breaks should be taken at least once per hour . The study highlighted that most people should: ✅ Increase whole grain consumption  (bread, porridge)

I love to eat a good wholegrain rye bread with mashed avocado with the soup. If you want to learn how you can support your immune health during the cold and flue season, read my

one serving of whole grains daily Swap white rice for brown, red or black rice, or choose whole-grain bread instead of refined white bread or cereal. Lower your stress load Mindful breaks, breathing exercises, and time outdoors all reduce blood pressure

Kvass  – A traditional Eastern European drink made from fermented bread or beets; earthy and mineral-rich

international school secondary class students and the other one to professional business people club, is how to read What came to me as a surprise is that from the children hardly anyone read the product labels in the You can read more about lectins from Dr. But when you buy any packaged product for the first time, read the product label. But same like with any packaged foods, please do read the product labels.

amylase, pepsin, trypsin- amylase is needed for braking down starch and pepsin and trypsin is required to break Fermentation of foods, such as in the case of sourdough bread or fermented soy products like tempeh, Cooking, Steaming and Boiling : Cooking, steaming and boiling foods can help break down anti-nutrients

sweeteners it's best to leave out from your diet: White and brown sugar (used in cookies, cakes, some breads aspartame, saccharin, sucralose, glucose, fructose, maltodextrin, maltose, dextrose, sucrose etc) So read

Vitamin B1 (thiamine) Function: for various enzyme production, to break down blood sugar Foods: nutritional and other berries, bananas, sweet potatoes, cauliflower, whole grains (for example oatmeal), Ezekiel bread (and other wholegrain breads), mushrooms, almonds, sunflower seeds Vitamin B9 (folate; folic acid is structure of vitamin B12 and important for cell function; for nervous system proper function; helps to break

seeds, pumpkin seeds, peanuts, cashew nuts, nutritional yeast, amaranth, buckwheat, millet, Ezekiel bread

berries and vegetables , but also: Whole grains (quinoa, buckwheat, wholegrain rice, wholegrain rye bread

When digestive tract is inflamed, when there is not enough stomach acid to break down the food and when After some time I did introduce gluten containing foods (like wholegrain rye bread) back into my diet You can read my post on skin issues and face mapping .

properly, which means you absorb less nutrients from the food and the body needs to work harder to break If you are looking for tools to manager and lower your stress levels, read my blog post here . Importance of digestive enzymes Enzymes help you to digest foods by breaking down large macromolecules foods); sucrase (helps to break sucrose into glucose and fructose); lactase (helps to break down lactose kefir miso tempeh yoghurt apple cider vinegar (in salad dressings for example) bee pollen and bee bread

Resources: Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread

Read more about the effects of alcohol on health here . 4. Read more about the ultra-processed foods here . How to Enjoy the Season Without Overdoing It 1. olives, fresh + dried fruit, veggie sticks, hummus) Crackers → wholegrain or seed crackers (rye crisp-bread Read about the services I provide here .

Refined carbohydrates and white flour products Cereals, breads, rolls, and crackers very often consist Read my post about foods highest in protein .