Eat Yourself Healthy: An easy-to-digest guide to health and happiness from the inside out. The Sunday Times Bestseller

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Alongside Dr Rossi's gut-friendly recipes, Eat Yourself Healthy also includes expert advice on how to deal with common complaints such as IBS and bloating, diagnose food intolerances, and manage good gut health with sleep and exercise routines. Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5. Olive oil– I like to use a good olive oil that doesn’t have to be expensive, just make sure it’s cold-pressed and organic for the most flavor (in my opinion) If cooking from scratch seems difficult,start small with a plan to cook once ortwice a week, or cook one thing you caneat over a couple of days at the weekendand build up from there. If time is anissue, make the most of your weekendand batch cook and freeze meals forduring the week.

All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. Similarly, although not all yogurts contain significant amounts of live microbes, yogurt has been linked with more pronounced health benefits in large studies, including weight management, compared to unfermented dairy products such as milk.” Plan something for the next day: Avoid overdoing it by making morning plans. To honour your commitment, you’ll turn down just one more drink to turn in early instead. Bell pepper– I used a red bell pepper because I love the color, taste and crispness, but any color bell pepper would work! There's been a lot of focus in the media the last few years on gastrointestinal research and the fascinating things we're learning about how our GI tract affects and informs our overall health. This book is an accessible, science based look at how to interpret our GI health and make improvements which can pay dividends in emotional health, well being, and everything from brain fuction, weight control, metabolic function, immune system, hormonal balances and more.The elephant in the room is the global food industry. “Big Food has completely altered the food environment so that unhealthy foods are the cheapest, most ubiquitous, heavily marketed, [most] difficult to resist and socially acceptable – as a result, the [world’s] health has gone down the toilet.” Make sure to add firmer vegetables in the skillet first as they take longer to cook than softer veggies. You don’t want perfectly cooked carrots and mushy zucchini! Is 3 Meals a Day the Only Way- The number of meals you eat may not be so important. How you eat those meals is what matters most when it comes to decreasing the risk of heart disease and other health problems that come along with being overweight. I've learnt so much from Megan, looking after my gut is now a priority and I feel so good for it. She's a huge inspiration to us' - Ella Mills, author and founder of Deliciously Ella

Probiotics are live bacteria and yeasts found in fermented foods and some dairy products. Perhaps you’ve come across a few of these “Insta-famous” foods?Rossi advocates for GM care due to its impact on overall health as 70% of our immunity resides in the gut. The gut-brain axis is also a vital connection influencing mental health. The author cites studies that suggest that modifying GM through diet strategies outlined in the book could aid in managing conditions like depression. I learned that this restrictive diet over the years not only messed with my gut microbiota but also my mental health as well. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on. Stay hydrated: You’re less likely to overdrink if you’re hydrated. Alcohol is a diuretic so you need to replace the fluid you’re losing. Replace it with water – not wine! Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease. Cooking your own meals can help youeat healthily by allowing you to controlthe amount of fat, salt and sugar you add. Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health. Even if you lose weight initially, their long-term impact on your physical and mental health is often detrimental. Studies show that calorie restriction can lower your metabolic rate and elevate your appetite for up to a year, leading to a cycle of restriction and overeating. It’s time to break that loop by switching your focus.Eating too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke. Alongside Megan’s gut-friendly recipes, this book also includes expert advice on how to deal with common complaints such as IBS, constipation and bloating, as well as how to diagnose food intolerances, and manage good gut health with sleep and exercise routines. Supercharge your digestive health and transform your overall wellbeing with this ultimate guide that promises to make you happier and healthier from the inside out. Choose semi-skimmed, 1% fat or skimmed milk, as well as lower fat hard cheeses or cottage cheese, and lower fat, lower sugar yoghurt. Tofu and tempeh: Made from soya bean curd, both are complete proteins and are rich in isoflavones, which have strong antioxidant and anti-inflammatory effects.