Why Diet Is Vital To Achieve Your Wellness Goals

Healthy Living Using Olive Oil

How Extra Virgin Olive Oil Boosts Three Key Wellness Tips

Wellness Goals And Diet
Wellness Goals And Diet

Making the best diet choices is a vital part of any wellness plan and good nutrition can work in tandem with a healthy lifestyle to boost your wellness long-term. 

So, what are the key things to remember when seeking wellness solutions and how can extra virgin olive oil help you on your way?

We love this summary from Healthline which sets out some guidance on how healthy eating can complement exercise and maximise your health outcomes.  Here are our top three – all of which can incorporate the best extra virgin olive oil in your store cupboard – great news all round!

1/ Breakfast For Wellness Goals With A Splash Of Olive Oil

Healthy Fats For Breakfast
Healthy Fats For Breakfast

Ok, so we’re not the first to tell you not to compromise on breakfast but it really is worth listening to this one. According to an article published in Harvard Health Letter, eating breakfast regularly has been linked to a lower risk of obesitydiabetes, and heart disease. Starting your day with a healthy meal can help replenish your blood sugar, which your body needs to power your muscles and brain.

A healthy breakfast is especially important if you are planning to exercise as it helps prevents feeling lightheaded or lethargic while you’re working out.

It’s best to avoid simple carbohydrates or unhealthy saturated fats to start your day. A plain white bagel with butter or a doughnut won’t keep you feeling full for long.

In comparison, a fiber- and protein-rich breakfast, incorporating healthy monounsaturated fats such as extra virgin olive oil may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.

A great source of inspiration for a healthy breakfast can be found in the principals of The Mediterranean Diet, which has lots of great options to make the first meal of the day a bit more inspiring.  For example,  why not try our Tapenade on Toast or Tapenade Crostini with Sunny Eggs to fire yourself up for an active day.

2/ Pack protein into your snacks and meals

As explained by Healthline, Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days.

Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise.

Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older adults may need even more.

Protein can come from the following sources:

  • poultry, such as chicken and turkey
  • red meat, such as beef and lamb
  • fish, such as salmon and tuna
  • dairy, such as milk and yogurt
  • legumes, such as beans and lentils
  • eggs

Many of the above choices following the principals of The Mediterranean Diet – which is also rich in healthy fats such as extra virgin olive oil.  For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.

3/ Choose healthy fats like Extra Virgin Olive Oil

Unsaturated fats may help reduce inflammation and provide calories.

While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving.

Healthy options include:

  • nuts
  • seeds
  • avocados
  • olives
  • oils, such as olive oil

Fat, including the monounsaturated fat found in quality olive oil, is a rich source of energy, providing more than double that of either carbohydrate or protein. It is a carrier for the fat-soluble vitamins A, D, E and K. It provides the essential fatty acids, including oleic acid linoleic and alpha-linolenic acid, which are polyunsaturated.

To remain healthy, we need moderate amounts of the right type of unsaturated fats eaten as part of a good, balanced diet such as the Mediterranean Diet.. However, a high fat intake and in particular, a high intake of saturated fats is associated with raised blood cholesterol and coronary heart disease.