Nutritional con
sultant Vanessa Coyne has developed a new “eco diet” encompassing mostly organic, natural and raw food, and aimed at healthy weight loss, increased energy and looking and feeling great.
Coyne, who has a Masters degree in Science and Nutrition, is a consultant to health and wellness company OTC Pharma International and is based at OTC Pharma SA in Cape Town.
She has worked in nutrition for a decade, developing healthy eating plans and assisting South Africans achieve optimum health and wellness.
Coyne’s “eco diet” is the result of years of work in healthy and sustainable weight loss. It is eco friendly in that it advocates mostly organic and a high percentage of natural and raw food. In addition, it’s aimed at:
- Increasing energy
- Decreasing stress
- Reducing signs of ageing
- A mind/body connection, i.e. feeling good and looking amazing
Coyne explains that weight loss is simple: eat less and move more, “the law of thermodynamics always applies.”
She says most diets are aimed at reducing calorie intake. “Ideally, though, we should lose fat and maintain lean body mass and this requires a different macro-nutrient ratio altogether, coupled with some resistance exercise.
“So, the right ratios of nutrients and not food per se are important. I believe the body looks for nutrients not calories in order to function optimally. We also don’t want the result of all out hard work to be only weight loss. We want to feel good, look good, have a great sex drive, more energy, great skin and hair, a strong immune system, a positive outlook, zest for life and to be able to sustain whatever we are doing. “
Coyne says the eco diet is aimed at long term results and embraces a lifestyle change rather than a quick fix. She explains that a holistic approach to nutrition and lifestyle begins with eliminating toxic foods form the diet, feeding the body the correct food in order to eliminate long term toxic and chemical build up “and supporting this process with cutting edge nutrition and supplements which then create the internal environment to get your body lean through the correct nutritional and exercise regime.”
Coyne explains that the more natural, fresh and whole the food consumed, the better it is for the waistline, and for overall health and wellness.
“The cleaner you eat, the leaner and healthier you’ll be. When we eat food in its natural state, or whole foods, we automatically eat less as they are less calorie dense. Here I mean lean proteins, fruit, an abundance of vegetables, some whole grains and essential fats.”
“The fastest and quickest way to looking good is to be healthy from within. I am a strong believer in the link between what we put in our body and how we look. There is scientific evidence that the food we eat alters our body and brain chemistry, our mood and even our addictions, especially when food is laced with chemicals, sugars and hormones.”
Coyne says that if organic food is not available, choose hormone-free food.
“At at least half of your diet should comprise raw fruit, vegetables, nuts and seeds. The rest should comprise lean, hormone-free protein sources, mainly fish. Wholegrains like quinoa are great but stay away from the overly processed and refined wholegrains, including bread or anything with wheat! Remember: natural, unprocessed food is nutrient dense. Processed food is calorie dense. Your body looks for nutrients and not calories, so make sure you feed it correctly!”
As for exercise, Coyne says diet contributes to 90% of results. “There is no need for endless hours of exercise. Your nutrition is the key to fat loss and exercise sculpts your body, the most effective being well performed resistance training.”
With regards to supplements, Coyne favours Spirulina. “I swear by it and believe it’s an extremely important supplement. I like research and real human clinical trials and there’s plenty of this relating to Spirulina. Make sure that the supplement you take does what it claims!”
For Coyne’s full philosophy and details of the eco diet, go to: http://www.otcpharma.co.za/newsletter_articles/Aug2010/BN-MRS_Eco_diet.htm
Vanessa’s top 10 health tips:
- Balance your blood sugar levels – stay away from stimulants and sugar
- Eat food in its natural and whole state – Avoid over processed food. Your body doesn’t know what to do with it – keep it clean and lean all the way.
- After 3 pm keep make veggies your carbs – have oatmeal, rye bread, brown rice, sweet potatoes, fruit, and quinoa early in the day and salads and steamed vegetables later in the day
- Eat good fat, especially Omega-3 rich foods
- Keep your dinner lean – protein and greens
- Always eat balanced snacks and meals – Eating wholesome carbs, protein and fat in every meal keeps your blood sugar levels from spiking and crashing. This controls energy levels and keeps cravings at bay.
- Eat & drink food for the soul – in moderation
- Drink water – stay away from chemical artificial drinks
- Don’t forget to sleep – 7-8 hours at least!
- Focus on resistance training 3-4 times a week and don’t forget walking is one of the best forms of cardio you can do!
The Eco Diet
Intermediate lifestyle plan (Option 1):
Upon waking: Hot water and the juice of 1⁄2 a lemon with 5 Spirulina tablets
Breakfast: 1⁄2 cup rolled oats with some berries or grated apple with cinnamon and a little honey or: 1 chopped apple or pear, 15 Almonds (raw with skins), 100g fat-free, plain yogurt or cottage cheese add some cinnamon, or: 1 slice rye, some fresh tomato and a boiled egg or some cottage cheese.
Lunch: 5 Spirulina tablets, grilled or baked fish or tinned tuna. A large mixed salad including vegetables, 1 tablespoon cold-pressed olive oil, or quinoa, or sweet potato with a large raw salad and some vegetables.
Snack: Hummus and veggies, or apple with 15 raw almonds, or a tablespoon of sugar-free natural peanut butter.
Dinner: Large raw salad and cooked vegetables with 120g of a lean protein (ostrich, fish, chicken, or an egg white omelette with vegetables), add 1 tablespoon of cold pressed olive oil.
Salad tips: Get creative. Make up combinations that suit you. These can change from day to day or remain the same. Try combinations and lots of colours, eat an abundance of veggies, select leafy plants such as lettuce, spinach, romaine, watercress, rocket etc. Also chose green vegetables such as broccoli, green beans, bell peppers, red onion, mushrooms, cucumber, onions, raw carrots, tomatoes , pumpkin. Go wild and have fun!
Advanced lifestyle plan (Option 2)
Upon waking: Hot water and lemon. Add ginger for a boost, but this is optional.
8am: 5 Spirulina tablets, papaya and lemon with raw almonds (a handful), or a vegetable juice with carrot, apple, celery, parsley and beetroot or a combination thereof with raw almonds.
Noon: 5 Spirulina tablets, big, raw salad with rocket, romaine or butter lettuce, avocado, tomato, carrots, with either grilled chicken breast or some grilled fish or tuna in brine. Optional: add olive oil and lemon juice.
3pm: Vegetable juice if you didn’t have one earlier, or some fresh fruit (1 type only) with some raw almonds. Optional: frozen blueberries and strawberries with the almonds, or some apple and natural, unsalted no sugar peanut butter.
6:30pm: Lots of steamed or baked veggies (green beans, beetroot, pumpkin, butternut, broccoli, mushrooms, any of the green veg). Add either another protein source (fish, or chicken or ostrich) or a starch like quinoa or a sweet potato.
Note: this is a cleansing plan. It yields the greatest results and if followed diligently will result in an increase in energy and vitality, will assist in reaching your ideal body weight, a reduction in cellulite, improved skin tone and overall health and well being. You may need to transition into this way of life, so if you feel you would do better with option 1 start there and work your way towards this way of eating.
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