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Eat Real Food: From Soil To Mouth

wholesome food soil to mouth

There are so many diets and eating programs that you could follow. There is so much information out there that you could read and apply to your life, and before you know it, you end up more confused than before you even started.  We thought we would help you out! Here are some incredibly simple tips to getting healthy and sustaining a healthy lifestyle in yours and your family’s lives.

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Think about what health means to you:

  1. Is it to be thin?
  2. Or having enough energy to get through our busy days?
  3. Maybe it is to have no illness in your body?

Define what you see health as, and write it down. Spend time recognising why you are taking a step into a journey towards good health.

Once you have a good understanding of why you are doing something it cuts out a whole lot of other “noise”, which in turn helps you to not get yourself distracted by other fad diets or other people’s experiences.

Stick To Real Foods!

The real foods we are talking about are the foods that come straight off or out of the ground, a tree or plant or out of the sea, in their natural, unhindered state.

For example, eat a carrot not a processed carrot chip out of a packet in the supermarket.

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Here Are Some Ways You Can Define A Whole Food:

  • A whole food, remains as close to its natural, organic state, as it would be in nature.
  • They are totally unprocessed and unrefined.
  • These foods are free from added ingredients such as fat, salt and sugar, flavourings, or any other manufactured ingredients.
  • They are as natural as possible which means they provide maximum nutritional value.
  • They are not manufactured and therefore they are not manipulated in any way.
  • Whole foods are not genetically modified, processed, coloured, made by synthetic means, or laden with hormone additives.
  • They have a high levels of vitamins, minerals, fibre and antioxidants which keep us healthy and feeling good!
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Other Benefits Of Whole Foods Include:

  • Having a higher nutritional content, whole foods are richer in vitamins, minerals, good fats and antioxidants as opposed to processed foods.
  • Whole foods are a rich source of essential fibre. Whole foods provide dietary fibre which prevents constipation and is thought to help prevent diseases such as Type 2 diabetes and heart disease.
  • They help promote and maintain a healthy weight compared to a diet high in processed foods. (I have never seen anyone overeat broccoli or spinach!)
  • Compared to taking supplements, eating whole foods is the best way for the body to absorb essential nutrients and align with great health.
  • Whole foods are complex so contain a rich variety of the micronutrients your body needs rather than just a single nutrient.

Anything with more than a few ingredients should be avoided, and ideally, single ingredient foods would be our goal. This includes eating fresh fruits and vegetables, whole grains & legumes, natural sweeteners, full-fat dairy and healthy, lean meats that are minimally processed.

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Here’s a list of whole foods found in the Wholesome Food fridges and cupboards regularly.

If you’re looking for recipes with whole foods, to inspire you, Subscribe to our youtube channel and keep an eye out  for our up and coming ideas, recipe and tips.

Vegetables (Fresh or Frozen)

  • Artichokes
  • Asparagus
  • Avocados (technically a fruit)
  • Beets
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Cucumbers
  • Garlic
  • Green beans
  • Greens such as spinach, chard, collard or kale
  • Leeks
  • Mushrooms
  • Onions
  • Parsnips
  • Radishes
  • Shallots
  • Squash of all kinds
  • Sweet potatoes
  • Tomatoes
  • Turnips
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Fruits (fresh or frozen with no added sugar)

  • Apples
  • Apricots
  • Bananas
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cherries
  • Grapefruits
  • Grapes
  • Kiwi
  • Lemons
  • Mangoes
  • Nectarines
  • Oranges
  • Peaches
  • Pineapple
  • Plums
  • Pomegranates
  • Raspberries
  • Star fruit
  • Strawberries
  • Watermelon

Lean Meats (buy organic when you can)

  • Fish of all kinds
  • Chicken breasts, boneless and skinless
  • Whole chicken (more cost effective)
  • Turkey
  • Mince
  • Venison (in place of beef)
  • Eggs

Beans And Legumes (dry or canned)

  • Adzuki beans
  • Black beans
  • Chickpeas (garbanzo beans)
  • Kidney beans
  • Lentils (all types)
  • Navy beans
  • Pinto beans
  • Split peas
  • White beans

Whole Grains

  • Brown rice
  • Buckwheat
  • Bulgur
  • Quinoa (technically a seed, but treated as a grain)
  • Rye
  • Spelt
  • Steel cut oatmeal
  • Wild rice

Canned Or Jarred Items

  • Coconut milk
  • Olives
  • Sun-dried tomatoes
  • Tomato sauce/paste (no sugar added and little to no added sodium)
  • Tuna packed in water
  • Vegetable or chicken stock/broth (no sugar or dextrose added, and little to no added sodium)

Dried Fruits And Nuts (raw nuts not roasted and salted)

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  • Almonds
  • Pistachios
  • Walnuts
  • Cashews
  • Brazils
  • Macadamia
  • Goji berries
  • Coconut
  • Seeds
  • Nut Butters (with no added oils are sweeteners)

Condiments And Spices

  • Balsamic vinegar
  • Herbs and spices of all varieties (not the spice mixes like taco seasoning, just the pure herbs.)
  • Mustard with no added sugar
  • Greek yogurt in place of sour cream or mayo
  • Extra virgin olive oil
  • Unsweetened cacao powder

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Power of Superfoods [Part 2]

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Last month we spoke about the Power of Superfoods and just in case you forgot what makes a food SUPER, here is a small reminder:

Superfoods have extra-large doses of essential vitamins and minerals in them which can help us ward off diseases and live a longer, healthier life. They are also fantastic for your gut health, superfoods can be a great source of antioxidants. Antioxidants are incredible as they work at shielding our bodies from cell damage and helping prevent awful diseases.

In this blog, we have listed some of the more ‘exotic’ Superfoods that are available for anyone and everyone! You can incorporate them easily into your diet in many different ways. Read on to encounter the power of Superfoods!

Benefits of Cacao Nibs & Powder

  • Cacao contains the highest concentration of antioxidants in food
  • It is the number one source of magnesium
  • Improves heart health
  • Relaxes muscles
  • Protects your body from disease-causing free radicals
  • Improves cognitive function

Maca Root

  • Rich in antioxidants
  • Enhances energy, mood, and memory
  • It is an adaptogen
  • It may help relieve symptoms of menopause
  • Balances oestrogen levels
  • Boosts male fertility
  • It may improve learning and memory

Bee Pollen

  • Reduces inflammation
  • Acts as an antioxidant
  • Protects against liver toxicity
  • Boosts the immune system
  • Relieves menopausal symptoms
  • Helps relieve stress
  • Promotes healing of cells and skin


  • Firstly, Spirulina helps to detox your body from heavy metals, espceically Arsenic.
  • Powerful antioxidant and anti-inflammatory properties
  • Eliminates candida
  • Lowers blood pressure
  • Reduces cholesterol
  • Boosts energy
  • Alleviates sinus issues
  • Speeds up weight loss
  • Offers neuro-protection for brain disorders & memory boosting


  • Detoxifies heavy metals
  • Detoxifies radiation and chemotherapy
  • Supports your immune system
  • Promotes weight loss
  • Makes you look younger 
  • Fights cancer
  • Lowers your blood sugar and cholesterol

Chia Seeds

  • Support for skin and aging
  • Great for digestive health
  • Improves heart health
  • Helps to treat diabetes
  • Boosts your energy and metabolism
  • Strengthens your bones
  • Build muscles and helps with weight loss
  • Fights breast and cervical Cancer
  • Great for dental health

Acai Berry

  • Very high in antioxidants
  • Boosts skin health
  • Helps with cognitive functioning
  • Might help control your appetite & boost weight loss
  • Stimulates healthy digestion
  • Offers protection against heart disease & diabetes

Goji Berries

  • Provides high levels of antioxidants and nutrients
  • Improve immune system function and fights Cancer
  • Promotes healthy skin
  • Protects eye health
  • Helps to stabilize blood sugar
  • Detoxifies your liver
  • Keeps your energy and mood up
  • Boosts fertility

Cinnamon (note: this is Ceylon cinnamon, not the cheap cinnamon in the supermarkets)

  • High source of antioxidants
  • Contains anti-inflammatory properties
  • Protects heart health
  • Helps fight diabetes
  • Helps defend against cognitive decline & protects brain function
  • May help lower Cancer risk
  • Fights infections & viruses
  • Protects dental health & freshens breath naturally
  • Can help prevent or cure candida
  • Benefits your skin health
  • Helps fight allergies
  • Can be used to sweeten recipes without added sugar
  • Can be used as a natural food preservative


  • May slow or prevent blood clots
  • Reduces depression symptoms
  • Fights inflammation
  • Boosts skin health
  • May outperform common arthritis drug
  • Could treat or prevent certain cancers
  • May help manage diabetes
  • Combats Obesity
  • Supports management of inflammatory bowel disease
  • May regulate cholesterol
  • Works as a natural pain reliever 
  • Aids in detoxification

The best way to bring more superfoods into your diet is to simply start swapping them into your favourite recipes. Here are some recommendations we can share with you:

  • Add More greens into your dinner or smoothies.
  • Sprinkle flaxseed, almonds over salad.
  • Put cinnamon or cacao into your yoghurt.
  • Finally, you can make use of coconut oil for cooking instead of using refined vegetable or sunflower oils.

If you have a look at our recipe tab on the site, you’ll see we have created some awesome meals around some of these great Superfoods!

Superfoods can be a healthy addition to a diet but they are not a cure for any medical problem however, superfoods should be used in conjunction with a nutritious and varied diet, healthy lifestyle, and/or traditional treatment to see the most results. We hope that you have learned the power of superfoods in a new way and that you enjoy adding these into your daily diet.

Each one of our superfood bars are filled with different superfoods. You can get them at the store!

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Power of Superfoods [Part 1]


The word Superfood has been spoken about so much in recent times, as people have become more and more conscious of all things health.

We just thought it might be helpful for you if we unpack this just a little.

A Superfood according to the Oxford Dictionary is a nutrient-rich food considered to be especially beneficial for health and well-being. Superfoods have extra-large doses of essential vitamins and minerals in them which can help us ward off diseases and live a longer, healthier life. They can also be a great source of antioxidants, shielding our bodies from cell damage and helping prevent awful diseases.

As much as there are many particular foods which fall into the Superfood group, there are no set criteria by the FDA and American Heart Association as to what is and what is not a superfood. We do know that certain foods are highly beneficial and these have been labelled as the “SUPERFOODS”.

Although real food is always the optimal option, certain superfoods are nutrient rich and help you reach your mineral and vitamin quota for the day. Studies suggest that they can help you achieve better hormonal health, prevent chronic disease and improve the way you feel and think  every day.

There are a number of common foods that we can add to our diets which will provide these much needed nutrients, there is also an array of more exotic and less mainstream superfoods that are definitely worth getting to know!

Here are some common superfoods that you can easily include into your daily diet:

  • Dark Leafy Greens
  • Berries
  • Green Tea
  • Nuts and Seeds
  • Kefir (And Yoghurt)
  • Ginger
  • Salmon
  • Avocado
  • Wheatgrass
  • Broccoli Rabe
  • Sweet Potatoes
  • Goji Berries
  • Almonds
  • Coconuts
  • Flaxseeds
  • Mushrooms

You can also check out our awesome range of Wholesome Food Superfood Bars at our online store. They are created with the purpose of getting those superfoods into our bodies, in a quick and easy, affordable manner, without the harmful toxins and preservatives our bodies can be exposed to in other snacks available on the market.

Check out our store on the site!

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Balanced Blood Sugar Can Change Your Life!


This is a topic well written about. As mentioned previously the aim of our blogs is to keep it simple. So I will try my best to keep it simple and palatable for you and will leave some awesome links to more scientific research. In the last couple of years we have heard a lot about blood sugar levels, GI foods, insulin resistance and diabetes all this information can get a bit overwhelming! Here is a breakdown of some of these key terms.

Blood Sugar refers to the amount of sugar or glucose in your blood at any given time.

Glucose is the body’s preferred source of fuel. The brain, nervous system and red blood cells cannot function without a steady supply of energy from blood glucose.

GI stands for Glycaemic Index, This refers to how quickly your blood sugar levels rise after eating certain foods.  

Factors that affect the GI include:

  • Total fibre content.
  • Protein.  
  • Fat content.
  • Carbohydrate quality (whether the carbohydrate comes from a refined source or from a whole foods source).

Low GI foods are foods that release glucose slowly. Giving you a stable mood and energy. Low GI foods help balance blood sugar, reduce carbohydrate cravings and are effective for weight management.

High GI foods (highly refined and processed foods)

Cause a rapid spike in our blood sugar levels. Some of the glucose we ingest is used for energy, however our body only needs a small amount in order to function and so the rest is stored as fat. After the glucose has been distributed into our systems we crash, feeling fatigued, hungry and irritated.

Insulin is in charge of transporting glucose into cells for energy. Once glucose is in your bloodstream, insulin causes the cells throughout your body to absorb the sugar and it gets used for energy.

If we have constant, excessive glucose, the insulin stops transporting glucose into cells effectively. This leads to high levels of glucose in the blood or high blood sugar.

Insulin also blocks the leptin hormone, which signals the brain, and lets us know when we are full. That’s why high- sugar diets lead to overeating as we literally don’t know when we are full and so we keep eating.

Balancing blood sugar is important for optimal physical and emotional health.            A steady supply of glucose is essential to:

  • Fuel optimal brain function.
  • Balancing hormones.
  • Keeping your energy levels constant.

Low blood glucose can cause headaches, irritability, anxiety and depression, dizziness, fatigue and poor endurance. As well as sugar cravings leading to erratic eating patterns.

High blood glucose also known as Hyperglycemia occurs when the body either can’t make insulin (type 1 diabetes) or can’t respond to insulin properly (type 2 diabetes). 

Here Are Some Benefits Of A Stable Blood-Sugar Level:

  • Increased energy.
  • Stable moods.
  • Improved concentration.
  • Weight loss/ stable weight.
  • Reduced risk of adrenal fatigue.
  • Hormone balances.
  • Reduces cravings.
  • Minimised risk of disease.

Ways To Help Blood Sugar Balancing

  • Eliminate processed foods from your diet, especially refined sugars.
  • Pay attention to the quantity and quality of the glucose/carbohydrates that you are consuming.
  • Make sure you get enough high-quality fat and protein. 
  • Choose Low GI foods such as lean meats, fish, beans, legumes, vegetables, nuts and seeds and whole grains.
  • Avoid high GI foods such as breads, pastas and crackers; and sugars and sugary foods such as sweets, pastries, soft drinks and corn syrup.
  • Detox heavy metals and other toxins from your system, as these can interfere with glucose handling.
  • Make good lifestyle choices, such as adequate sleep, movement, and stress management. These all play a role in balancing blood sugar.



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Why Diets Don’t ​Work


I just thought I would start off by wishing you a very Happy New Year!! I hope that the year ahead is filled with love, laughter, peace and incredible relationship with those around you. 

As we all know, the number one New Year’s resolution around the world is “I am going to lose weight.” 

So before you choose the current trending, fad diet and spend a fortune on all the products you need, we thought we would send you an article on why diets don’t work and give you a few tried and tested ideas of what will work.  

Continue reading Why Diets Don’t ​Work
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Is Stress Making You Fat?


The word Stress seems to be the buzz word these days. Did you know that stress can have an impact on your physical body?  In this blog, we will look at the different ways stress can affect your health. We’ll also explore ways to naturally sooth stress by eating foods that will help to calm your body.

First of all, we need to understand not all stress is bad.

Continue reading Is Stress Making You Fat?

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How To Eliminate Harmful Toxins


Did you know that the toxins found in food make you put on weight and they upset your hormonal balance? What exactly is a toxin and how can you help your body out by avoiding them? In this blog we will explore what toxins are, and how they can really affect your health. At the same time, we will take a look at a few easy steps you can take to remove toxins from your system.

Removing toxins from your diet can have a huge effect of your health, trust me, I know!

Continue reading How To Eliminate Harmful Toxins
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A clean gut = health mind and body

gut health

Our gut is responsible for turning food into fuel for our bodies. It absorbs nutrients that support our body’s functions — energy production, toxin and waste elimination, hormone balance and overall health and wellbeing.

If we have a sluggish, “unhealthy gut” our body will not be able to absorb the nutrients we need for optimal health. This can impact our weight, mood, mental wellbeing and a number of other ailments.

Keeping our gut healthy boosts energy and ensures a healthy immune system.

Let’s talk digestion:

Continue reading A clean gut = health mind and body

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The power of Nutrition


Eating your way to optimal health.

A little while ago I sent out a survey on Wholesome food. One of the questions was what you would most like to read in our blog posts. Not surprisingly, 90% answered eating for my health.

This topic is huge and there is so much information out there. I decided to start with my story and tell you how I have been eating myself back into optimal health and performance.

My story

Continue reading The power of Nutrition

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According to the Webster dictionary, a micronutrient is a chemical element or substance that is essential in minute amounts to the growth and health of a living organism.

Micronutrients (like vitamins, minerals and antioxidants) are different from macronutrients (like carbohydrates, protein and fat) because they are only necessary in very tiny amounts. Even with these tiny amounts, sometimes less than 1/1000thof a gram, micronutrients are vital to the proper functioning of all of our body’s systems.

Some functions of micronutrients:

Continue reading Micronutrients