Everyday fuel list!

Everyday fuel list!

Just like brushing our teeth and keeping active every day, fuelling our body with the right food and drink consistently is important for long-term optimal health.  Research tells us that it’s not so much what we do eat that causes health problems, as what we don’t eat on a regular basis.

I often get asked what foods we should choose for everyday consumption.  There is a list of personal favourites, which I swap and change between.  I have made an agreement with myself to prioritise as many of these as possible each day, with different combinations in order to keep it interesting!

Here it is:

  1. Different types of fruit and vegetables- as colourful a mix as possible- most of us have heard of the phrase “eat your rainbow”. Vegetables should make up half of our plate at every meal, but the reality is that very few of us achieve that day in and day out (I’m yet to meet someone who does!).  I have found an easy and economical way to consume at least 10 portions of fruit and veg from 30 different top-quality varieties (the recommended amount is now 7-13 portions, according to recent research), which I will share with you below.
  2. An inch of raw ginger.
  3. Lemon/lemon juice.
  4. A handful of almonds, walnuts, hazelnuts, brazils, cashews (unprocessed).
  5. Linseed, flaxseed, pumpkin, chia seeds.
  6. Olive oil (homemade in Cyprus).
  7. Cider vinegar.
  8. A paste of cinnamon, pure honey, turmeric and seeds.
  9. Enough water- there is no proven right amount- just listen to your body.
  10. A probiotic supplement.
  11. A vitamin D3 supplement
  12. A synergistic vegan omega supplement

Let’s delve a little bit deeper into the treasure chest of fruit and vegetables.  Despite their proven rich health benefits, their appeal generally remains low.  This may be because in our fast-paced world of convenience, they require preparation and thought before they are consumed.  Or because it may be more appetising to snack on crisps and chocolate rather than a banana.  But, if we really understand what disease-preventing and healing miracles they are, we may start to see them in a new light.


Fruits and vegetables come in an array of colour, which they get from a range of specific phytonutrients.  Some examples are: carotenoids, monoterpenes, glucosinolates, polyphenols, sulphides and saponins.  These substances have a multitude of functions in the actual plant, but also in the human body.  They act as:

  • Anti-carcinogen
  • Anti-inflammatory
  • Anti-oxidant
  • Anti-microbial (against fungus, yeasts, viruses)
  • Anti-bacterial
  • Anti-thrombotic (against blood clots)
  • Blood pressure modulating
  • Cholesterol reducing


Fruits and vegetables also have specific enzymes (e.g. betalain, papain, zingibain), vitamins (A, B, C, D, E, K) and minerals (e.g. calcium, magnesium, selenium, iron, zinc, phosphorus etc), all of which are crucial for cellular function in the human body.  Without these micronutrients, many of the cellular processes would be compromised, which would eventually cause malfunction of the cell. Cell malfunction would gradually lead to the compromise of the organ comprised of those specific cells.  This would then start a silent chronic inflammation, leading to evident symptoms over time and hence a diagnosis of a health problem.


Food in modern society isn’t as pure and nutrient-dense as it used to be, and this is especially  the case with fruits and vegetables.  We can have almost any fruit or vegetable that we desire at any time of year.  But we have to ask certain questions to understand the true quality and hence health benefits of what we are buying:

Where was the produce grown (quality of soil), when was it picked from the plant (how much phytonutrient value), how did it get to us (air miles, kept in storage?) and what was sprayed on it (chemicals, many of which are toxic to humans)?


We should aim to buy organic and local wherever possible, but we all know that this can be expensive and time-consuming.  Furthermore, due to the increasing toxicity of the world that we live in (pollution in the air, oceans, the water we drink, the chemicals we spray on our bodies and those we ingest through food), it has become essential for us to supplement our diet with whole foods.


There is a vegan product that I use and confidently recommend to others, which is made of 30 different varieties of fruit and vegetables.  The fruit and vegetables it’s made of tick all the boxes we mentioned above:

  1. They are fully ripened on the plant
  2. They are free of chemicals
  3. They are raw- hence retain the nutrients we mentioned
  4. They are grown in nutrient-rich soil
  5. They are prepared on site, hence no air miles and cold storage involved.

whole food concentrates


As a result of my habit, my children get their products for free for four years.  And please note:  this is not a multi-vitamin, made with isolated and artificial ingredients, but living food, which contributes around 5 portions of fruit and veg to our daily diet. It bridges the nutritional gap and personally helps me achieve over 10 portions of fruit and veg a day (due to the foods I include as mentioned in the list above), which is what we should all be aiming for.



If you would like to find out more information, please email: [email protected]  or call 07889510514




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