What does JERF mean?
Just eat real food.
Simplifying your ‘diet’ by choosing to eat real food.
When I say diet I don’t mean some fad, I mean what you eat on the daily – your lifestyle.
Real foods are unprocessed, whole foods, close to how nature created them. They don’t usually come in a packet.
What should I include?
Vegetables, vegetables, vegetables – lots of greens. Fresh in season veges. Snap frozen veges can also be a great option. Green juice powders are an easy option to get your greens in one glass, I obvs love Deep green.
You can try growing your own vegetables & herbs.
I’m an average gardener & currently in the garden we have –
Spinach, strawberries, lettuce, spring onions, we have harvested our garlic, have pumpkins starting out, tomatoes 🍅 starting to ripen, an Indian green vegetable cooked up like spinach.
Fruit – berries are best they are low in natural sugars & packed with antioxidants. Fruits low in natural sugars are the better option.
Meat, chicken, fish & eggs – (if you eat them) as whole as possible – eg watch for highly processed sausages, nuggets etc. You can get cheaper cuts of meat which can be slow cooked & will be just as tasty. Canned fish 🐟 is also an option just watch those ingredients, best is the type of fish + olive oil/spring water. Eggs so many ways to eat them – essential in our house. Making bone broths from your meat/fish or chicken bones is really beneficial for you & it tastes so good. Some benefits of broth here
Full fat dairy – (if you eat it) butter, cream, whole milk, cheese 🧀, Yogurt Plain unsweetened. Forget the lite additive filled c#*p, when it comes to anything. I love the quote low fat = chemical sh*t storm, remember this!
Nuts & seeds – raw nuts, walnuts, almonds, pine nuts (actually seeds), hazelnuts etc. Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, hemp seeds etc. Cacao – the beans, raw cacao powder. Eat them as snacks add them to yogurt for breakfast, add to salads, nut or seed butters, Tahini.
Coconut – yes it deserves its own category, it is known in the pacific as the tree of life after all. Coconut milk, cream, coconut butter, oil, young coconuts – fresh water & meat, shredded coconut, fresh grated coconut. Full of good fats.
Fats – choose good quality cold pressed olive oil -organic is even better as olives are a highly sprayed crop. Ghee, butter, coconut oil, rendered fats, lard.
Try to avoid cheap processed vegetable oils. They contain lots of Polyunsaturated fat which is highly unstable. Polyunsaturated fats go rancid & oxidize easily. It’s these oxidized fats that cause inflammation in cells. Oxidation is linked to all sorts of issues from cancer, heart disease, endrometriosis, PCOS, etc. Cheap oil crops are oftened sprayed with a load of pesticides & many are GMO. Vegetable oils also have a high ratio of Omega 6, an imbalance of omega 3 & 6 also leads to disease.
Then when you really get into this lifestyle there are a whole bunch of superfoods – Maca root, ashwahganda, lucuma & a whole bunch of crazy good stuff. (I’ll do a post on amazing superfoods soon)
What should I be looking for when I shop?
If you are picking up your food in packets.
When you check the ingredients you want to see
A. Things you recognise, no big wordy lists, no/few additive numbers.
To find out what the numbers on the packets stand for, check out the chemical maze book or app. Or leave me a message in the comments with your additive number & I’ll check it out for you. I have the app & book.
B. Less than 5 ingredients is ideal a la Michael Pollan. Unless its listing whole foods, as may be in a packet of frozen vegetables.
C. No hydrogenated vegetable oils
An average meal for me would have
+ Fish/meat/chicken/egg with salad and or vegetables. Some good fats from butter, olive oil or avocado. A fresh chutney which is like a tomato salsa made fresh, guacamole, kiwifruit chutney etc or Indian pickle (achar) – mango/lemon/Apple.
We do have at least two vegetarian days a week ( for religious reasons) this excludes eating egg also. So these days would be vege curry/stir fry, sometimes salad as well. Good fats again. Sometimes with brown rice or basmati. Chutney as above or Indian pickle (achar).
I did a post on meals I eat on the regular here
Above all be mindful when buying, cooking & eating your food.
Enjoy it – with company is always better 😊
Currently there are many people moving toward a simpler minimalist lifestyle. You have people like the minimalists inspiring people to free themselves from the debt, clutter and stress which can come from having to much ‘stuff’.
Many are realising that less is more and happiness isn’t found in buying the latest thing while filling their homes with clutter. ‘Stuffocation’ as James Wallman coined it, has a disastrous ecological impact and can keep us from leading a more fulfilling life.
Think of all the time and money you spend on getting more stuff. Here’s another question for you.
What if you didn’t buy the latest toy and instead put that money toward your groceries?
That money can be better spent buying nutritious food, organic food, superfoods. You can buy bountiful, abundant, nutrient dense food to nourish your family.
So what if you spent that money on something you really value – wholesome nutritious food to fuel your body. It could lead to a healthier happier you, with the freedom of a clutter free environment which you can enjoy with your friends & family.
Do you embrace minimalism in anyway? What has this done to your life? I would love to hear about it in the comments below.
Happy New Year everyone!
My first post for 2014 and it’s already the end of February. I have been rather busy with a newborn though, born early January.
1. Keep your self talk positive – would you say that to your best friend? Be kind to yourself.
2. Add a green juice or smoothie to your day. It’s a great way to start.
3. Create a vision board for the year ahead. Add in places you wish to visit, things to achieve. Set some goals and begin to break them down so you can work toward them.
4. Practice gratitude – Be thankful for all that you have. You have an abundant life. To really up your gratitude practices write down 10 things you are grateful for each day.
5. Read everyday – expand your knowledge pick something you wish to learn about or get lost in a novel feeding your imagination.
6. Simplify your life. Simplicity is the ultimate form of sophistication ~ Leonardo da Vinci
7. Do more of what makes you happy
8. Quit sugar in 5 days find out how here
9. Laugh more its good for you
10. Eat more food mainly plants as Micheal Pollan would say. Try to keep at least half of your plate made up of colourful veggies and fruit.
11. Add more superfoods to your diet. The more good you add in the more it will crowd out the ‘crap food’. Superfoods are nutrient dense so you are getting more nutrition from a smaller quantity of foods.
12. Aim to be kind, forgiving, calm and patient. One study showed that people with high stress levels is similar to smoking 5 cigarettes a day as far as health is concerned.
13. Ditch the soda – so much sugar for no nutritional value. Switch it for water, coconut water, herbal iced teas (homemade with natural sugar alternatives or no sugar at all)
14. Spend more time with those you love – your friends and family. Have fun and enjoy each others company, support each other and create memories together.
Wishing you all a fantastic 2014 x