NUTRITIONIST VICTORIA TIPPER
The British nutritionist, who lives in Dubai, is the nutrition and life-coaching expert for OSN boxing reality TV show
Fighting Fit. Literal food swaps aside, Tipper says we need to change the way we interact with food, and be fully present while eating.
“This means removing distractions such as phones, television screens and laptops, and paying attention to the meal,” she says. We must attune our senses to the tastes and textures of food, chew properly and be aware of how hungry we are to get what Tipper calls “fullness cues”.
This process is known as the cephalic phase of digestion, through which the sight, smell and thought of food is converted to messages in the brain. The brain then communicates with the stomach to let it know that food is on its way, she says. “This signals for the gastric motor to be switched on and, as such, accounts for 20 to 25 per cent of gastric secretion at meal times, thus aiding the body’s digestion.”
Here are Tipper’s top swaps.
Stock instead of bouillon or a cube
Shop-bought stock cubes are very high in salt, with some brands containing up to 75 per cent of the daily recommended salt intake per cube. These cubes are also a source of flavour enhancers such as monosodium glutamate, which can cause flushing, headaches or weakness. Many processed stock cubes contain pro-inflammatory vegetable oils that are bad for heart health. Home or ready-made stock is a better alternative to add depth of flavour to meals. “Bone broth” is a natural source of collagen, which helps to keep hair, skin and nails healthy. It’s a good source of the amino acids glycine, proline, arginine, and glutamine, which help to reduce chronic inflammation. It also contains hyaluronic acid, glucosamine and chondroitin, which supports synovial fluid to help cushion joints and improve overall joint health.
Lentil or chickpea pasta instead of white pasta
Pasta is a tasty and versatile staple dish, but the gluten protein found in wheat causes digestive health issues and inflammation in many, and symptoms such as brain fog, headaches, skin rash and mood imbalance.
A chickpea or lentil pasta is free of gluten and a great source of fibre. It makes us feel fuller for longer and keeps the bowels healthy. Both chickpeas and lentils are also a great source of protein and cause a lower rise in blood sugar, so work well for diabetics and anyone looking to lose weight.
Vegetables feed the good microbes in our gut, so another great option to replace white pasta is to grab your spiraliser and make courgetti or zoodles – spaghetti from courgettes/zucchinis. This is a great way to increase your intake of vegetables, fibre and nutrients without consuming too many calories.
Coconut water instead of sports drinks
Most ready-made sports drinks are high in sugar and high-fructose corn syrup, which will offer immediate energy followed by a crash in blood sugar levels, leaving a person fatigued and often moody. Sugars signal the release of the fat-storage hormone insulin and cause weight gain, and fuel inflammation, which you definitely want to avoid after a training session. Many sports drinks also contain artificial colourings and flavourings, which can exacerbate attention-deficiency issues in children.
A great alternative is pure coconut water, which is similar in structure to the liquid used to rehydrate a person when using an IV drip. It is a good source of potassium, which is important for rehydration as it replaces intracellular water after exercise. Coconut water also contains electrolytes such as magnesium, sodium, calcium and phosphorus.
To make an even more potent electrolyte-replacement sports drink at home, choose a base such as coconut water, herbal tea or plain water, add one-fourth of a teaspoon of electrolyte-rich Himalayan salt and some raw honey or watermelon for flavour.
Smith was a flight attendant for 13 years before she founded meal-plan company Smith St Paleo in Dubai. She’s followed the paleo lifestyle for 10 years now, and says its unprocessed, nutrient-dense foods have helped her “digest well, sleep better, clear the mind and benefit from a ton of energy”. Here are her tips for a paleo palate.
Vegetable rice instead of regular rice
You can make your own veggie rice if you have a food processor or a Thermomix. It doesn’t just have to be cauliflower, either – you can choose carrots, broccoli, beets, zucchini, sweet potato – you name it. Remember to use small portions when blending to avoid the vegetables turning soggy.
Ditch the dairy
About 65 per cent of the human population is intolerant to lactose / casein in varying degrees after infancy. Try unsweetened almond, cashew or coconut milk. Be sure to read the labels if you’re buying ready-made. These alternative milks are also easy to make at home.
Coconut oil instead of vegetable oil
Vegetable oils (which contain no vegetables!) are generally highly processed. They are often made from GMO crops, and contain high levels of omega-6 fatty acids linked to cardiovascular disease, Type 2 diabetes, asthma and arthritis.
Coconut oil is a special kind of saturated fat that contains medium-chain triglycerides, which are easily absorbed into the small intestine and less likely to be stored in fatty tissue. Also, its nutrient value doesn’t decrease with heating.
Grain flours are not your friend
There are so many alternatives including almond meal, coconut flour, cassava flour, arrowroot and tapioca starch. I’ve experimented and baked all sorts of grain-free alternatives from cookies, cakes and pancakes to scones, bread and pastry.
Natural sweeteners instead of refined sugar
Sugar is still sugar at the end of the day, but choosing an option that is unprocessed, unbleached, lower on the glycaemic index and potentially lower in calories is obviously a better choice. Dates and date paste, coconut sugar, pure maple syrup, raw honey, blackstrap molasses and monk fruit are all paleo-approved sweeteners that can be used in moderation. You could also opt for green stevia leaf powder, which is a calorie-free sweetener – but look for one that is pure stevia leaf, not the powder or liquid made from stevia extract.
Smith shares recipes for grainfree breads and dairy alternatives on www.smithstpaleo.com