{"id":43049,"date":"2025-02-18T10:27:17","date_gmt":"2025-02-18T08:27:17","guid":{"rendered":"https:\/\/getitmagazine.co.za\/highway-berea\/?p=43049"},"modified":"2025-02-17T10:42:48","modified_gmt":"2025-02-17T08:42:48","slug":"natalies-tips-on-healthier-food-choices","status":"publish","type":"post","link":"https:\/\/getitmagazine.co.za\/highway-berea\/blog\/2025\/02\/18\/natalies-tips-on-healthier-food-choices\/","title":{"rendered":"Natalie\u2019s tips on healthier food choices"},"content":{"rendered":"

Everyone reacts differently to different foods. For wellness enthusiast Natalie Beuster, she can eat a bowl of rice and not feel bloated or heavy, while too much dairy makes her nauseous. Food intolerances can cause a lot of inflammation which stops your body from absorbing nutrients efficiently or can interfere with your body\u2019s insulin absorption.<\/p>\n

\"\"
Photo: Demi Farren Photography<\/figcaption><\/figure>\n

Natalie shares the following advice on healthier food choices:<\/p>\n

You can train hard and eat right, but if you are eating food that your body doesn\u2019t agree with, then you may end up feeling tired and drained. There are intolerance blood tests that can be done to help you get answers. Some people do the FODMAP or AIP diets for a while and then slowly reintroduce the missing foods to see how they react to each one, but it\u2019s best to get help from the experts for this.<\/p>\n

Gut health is so important. If you don\u2019t have a healthy gut, then eating well won\u2019t make a difference. One of the first things that collagen does is repair your gut lining so that your digestive system can absorb all the nutrients and they won\u2019t just pass through your body. You also need good bacteria. Pre and pro biotics are essential.<\/p>\n

I think that just starting a healthier way of life is the hardest part. Once you have a routine it becomes easier. Talk to friends about what they like to make for dinner and lunch. Maybe there is something that sounds delicious and it\u2019s an easy way to find a new recipe or ingredient. Join your friends or colleagues for a gym class or their running group. Committing to meet someone is a lot more motivating than showing up on your own.<\/p>\n

Vegetables Eat colour.<\/strong> Go for at least four or five colours on your plate and try vary them in the week. Put red or yellow peppers in a salad one day or use baby spinach in place of lettuce. Blending leafy greens into basil pesto is one of my favourites, and remember, brown and white also count as colours.<\/p>\n

Whole grains<\/strong> Grains are important as they are high in fibre which you need to push everything through your digestive system. Try find a new grain every now and then. Add buckwheat to your salad or use seed loaf for toast instead of white bread. We all get bored of eating the same thing all the time so try something new; it may just be the item you didn\u2019t know worked so well with your body.<\/p>\n

Proteins <\/strong>These are essential. You can get your protein from vegan sources but either way, it is needed to repair your body\u2019s cells, support your internal organs and build muscle.\u00a0 It\u2019s a huge source of iron and without it your body will not cope. It is also essential for your immune system, so we make sure to have protein every meal.<\/p>\n

Healthy fats<\/strong> Avos, nuts, seeds, olive oil, beans – they are items you can easily add to meals. Even eggs and full cream yoghurt contain healthy fats.<\/p>\n

Water<\/strong> According to the specialist doctor that helped us with my son\u2019s dairy allergy, on an average day we should be having 60ml of water per kilogram that we weigh. More on hot days or when exercising.<\/p>\n

Foods to eat in moderation<\/strong> This depends on your body but the general rule is to limit sugars, try not to go over the recommended daily dairy allowance, and limit refined grains like bread and pasta unless you are about to run a marathon and need the energy to burn. Choose whole foods over processed.<\/p>\n

\"\"
Photo: Demi Farren Photography<\/figcaption><\/figure>\n

Nat\u2019s Breakfast Smoothie<\/em><\/strong><\/p>\n

Bomb the following ingredients into a blender and enjoy<\/p>\n

One or two bananas; a handful or two of blueberries; chai seeds; full cream plain yoghurt; honey; ice.<\/p>\n

For extra nutrition, Natalie adds 2 scoops Skat protein shake powder – the chocolate flavour is best.<\/p>\n

\u00a0<\/em><\/strong><\/p>\n

 <\/p>\n

 <\/p>\n

\"\"
Photo: Demi Farren Photography<\/figcaption><\/figure>\n

Choc Protein Bars<\/em><\/strong><\/p>\n

You\u2019ll need: 2 cups rolled oats; 1 cup almond flour; 1 cup of Skat protein powder; 1\/2 teaspoon baking powder; 1\/2 cup nut butter; 1\/2 cup honey\/maple syrup; 1\/2 cup milk of choice<\/p>\n

What to do: Put all the dry ingredients in a blender and pulse a few times. Microwave the nut butter and honey\/maple syrup and add it to the mixture along with 1\/2 cup milk of choice. Mix well and put into a greased dish (20cm) and bake for 25mins on 180 degrees. Cut in the dish roughly while it\u2019s still warm. Melt some dark chocolate and spread over the top. Once cooled, cut properly into pieces and store in an airtight container.<\/p>\n

Note: You can add some nuts and seeds to the mixture if you would like. I used chia and sunflower seeds.<\/p>\n","protected":false},"excerpt":{"rendered":"

Everyone reacts differently to different foods. For wellness enthusiast Natalie Beuster, she can eat a bowl of rice and not feel bloated or heavy, while too much dairy makes her nauseous. Food intolerances can cause a lot of inflammation which stops your body from absorbing nutrients efficiently or can interfere with your body\u2019s insulin absorption. […]<\/p>\n","protected":false},"author":24,"featured_media":43067,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2060,34,51,20],"tags":[95,11397,65,11395,11396,1086],"class_list":{"0":"post-43049","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-food-wine","8":"category-health-and-beauty","9":"category-lifestyle","10":"category-personalities","11":"tag-health","12":"tag-natalie-beauster","13":"tag-recipes","14":"tag-skat","15":"tag-skatonline-co-za","16":"tag-wellness"},"yoast_head":"\nNatalie\u2019s tips on healthier food choices - Get it Highway & Berea<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/getitmagazine.co.za\/highway-berea\/blog\/2025\/02\/18\/natalies-tips-on-healthier-food-choices\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Natalie\u2019s tips on healthier food choices - Get it Highway & Berea\" \/>\n<meta property=\"og:description\" content=\"Everyone reacts differently to different foods. 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