To my dear readers ,

My writing for December is on sharing my kete of learning on

☘️1. Some science based facts …..&📚

☘️2. Joys of being nourished by wholesome food🥗🎼

“Let food be your medicine and medicine be your food.” – Hippocrates

The rationale for my choice of topic is food plays an important role in our mental and physical wellness. Eating food that is right for us therefore becomes an educated choice; educated choice means we make an informed choice on the foods that add to our everyday wellness. ☀️

💛Vibrant Oranges rich in Vitamin C 💫

Scientific research highlights that there are certain kinds of food that contributes to more toxins or inflammation within the body. So lets begin to take teeny weeny steps away from ultra-processed foods such as ( microwaveable dinners, hot dogs, chicken nuggets, dehydrated soups, baked goods, sugary cereals, processed meats, biscuits, and sauces) – nutritional research suggests that all of this can cause inflammation . Lets put a limit on sugar and salt. White breads, cereals, white pasta, and other products made with refined flours, as well as white rice are also Inflammation-promoting foods. 

And what is inflammation – some science based facts …📚📚📖

–  This is a natural process that happens within the body and causes us to feel unwell -that includes pain, fatigue, feeling varying levels of discomfort and irritability that affects both our mental and physical health.

–  Inflammation is the body`s natural response to an injury or stress.

–  It is a process when the body`s immune system or white blood cells defends the body from harmful toxins, such as bacteria and viruses.

–  When the body is injured, our immune system releases white blood cells to surround and protect the area and help with healing. Once the injury or infection is healed, the inflammatory process ends.

–  Chronic inflammation: However, when inflammation gets too high, the immune system continues to pump out white blood cells.

–  The white blood cells work hard and long to remove bacteria and virus – so when the process is that prolonged the white blood cells may end up attacking nearby healthy tissues and organs. This therefore makes us feel ill with varying levels of discomfort and or pain. 

On wholesome food …..💛👌

Research indicates that eating wholesome food helps decreasing inflammation and developing better wellness 

It becomes a natural responsibility to our personal health and wellbeing to develop an awareness of including food sources that are “anti-inflammatory”

So here are 5 basic facts on food habits that add more to everyday wellness☘️

–  Make a smart move towards Brightly coloured fruits and vegetables [cooked tomatoes, carrots, cauliflower and broccoli, spinach) are rich in anti-oxidants that can fight toxins within our body 

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–  Gently remind ourselves of making a choice towards  naturally grown food–fresh fruits and, vegetables, whole grains, legumes (beans, lentils), fish, poultry, nuts, seeds, a little bit of low-fat dairy, and olive oil. 

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–  Make a note to add herbs and spices like cinnamon, ginger, cardamom, pepper and turmeric

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–  Engage : Have fun in choosing healthy snacks that includes walnuts , apples , carrot and cucumber sticks ; enjoy working through simple meal preparation ahead of a busy week –have a think of what colours or nutrients you wish you add to add more health and vitality to your everyday wellness- 

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“Eating is not only nourishing for the body but also for the mind “ Thich Nhat Hanh

And on that note much love and ma te wa for now

In gratitude ☘️