SOPHRO BALANCE for Wellbeing

Top tip:  Try a smaller shopping budget, then choose one or two items from each food category below. 

This means less packaging, less waste, and that will help save the planet, and save you money…win win!

Keep it Simple:

Carbohydrates

• Wholemeal Bread – As opposed to white bread, which has sugar and salt and preservatives to keep it fresh.
• Pasta/Rice – Choose wholewheat pasta or whole grain rice as they are lower in starch, making you feel fuller for longer.
• Potatoes – Boil them, then eat them cooled or warmed though again makes them slow release or try sweet potato instead.

Fibre

• Vegetables – Stock up on green veg, add peppers, tomatoes, radishes, sweetcorn, beetroot, courgettes, or mushrooms.
• Legumes – This means chickpeas, lentils, kidney beans (or any other bean), and even a tin of baked beans is good for you.

Protein

• Dairy – Go for low-fat cheeses, or feta, natural Greek yogurt, milk (oat/almond, or soya milk), and keep the portions small’ish.
• Grains – Introduce quinoa and chia seeds for breakfast as they are high in protein and add flaxseed to your soups or smoothies.
• Meat – This can be a controversial one, so opt for chicken (try organic), lean pork or lean beef (grass fed), or have fish instead.
• Fish – Plenty of choice here, but mackerel, sardines, or tuna (tinned is good and cheap), salmon, cod, or any other fish.
• Eggs – If you are being careful about your cholesterol, then x2 per week, but why not try organic as they are full of goodness.

The Sweet Stuff

• Fruit – Choose what’s in season; apples, bananas, berries, kiwis, melons, grapes, avocados, oranges & lemons.
• Cereals – Oats are slow release, so add them to yogurt or milk, make homemade granola, bircher, or muesli using them, or choose cereals with no added sugar.
• Chocolate – A small square of 70-85% dark chocolate every day can have health benefits for your heart, brain, and mood.
• Nuts/Butters – Any variety but almonds, walnuts, brazils, or cashews each offer various health benefits, keep the portions small and nut butters with no added sugar.
• Honey/Maple syrup – Look for clear honey sourced from your local producer or farm shop. It always feels special when you do!

Special Treat

• Alcohol – Yes, but just a couple of small glasses of wine at the weekend with a meal makes it a special treat!