1 00:00:09,160 --> 00:00:13,200 Speaker 1: Hey, everyone, welcome back to another episode of Mojo Monday. 2 00:00:13,680 --> 00:00:16,640 Speaker 1: So today we're going to dive into something that can 3 00:00:16,680 --> 00:00:19,239 Speaker 1: be very confusing. It also can be a source of 4 00:00:19,280 --> 00:00:22,760 Speaker 1: stress for many people, but it's something that we all need, 5 00:00:22,880 --> 00:00:26,759 Speaker 1: and that is food. I want to introduce you to 6 00:00:27,160 --> 00:00:30,880 Speaker 1: a system that categorizes food based on its level of 7 00:00:31,080 --> 00:00:35,800 Speaker 1: processing after the food has been separated from nature. And 8 00:00:35,840 --> 00:00:39,279 Speaker 1: it's called the Nova Classification of Food and it's come 9 00:00:39,320 --> 00:00:42,239 Speaker 1: out of Brazil, So thank you Brazil. So I'm a 10 00:00:42,280 --> 00:00:46,040 Speaker 1: big fan of it because it's quite straightforward. It takes 11 00:00:46,120 --> 00:00:49,920 Speaker 1: the guesswork out of eating. And we talk about the 12 00:00:50,159 --> 00:00:54,440 Speaker 1: low H high food which HI, which is food that 13 00:00:54,520 --> 00:00:59,040 Speaker 1: has been minimally interfered with by humans. And this fits 14 00:00:59,080 --> 00:01:03,560 Speaker 1: in really nice with the NOVA system. So HI stands 15 00:01:03,600 --> 00:01:08,560 Speaker 1: for human interference. And this framework, or this system of 16 00:01:08,600 --> 00:01:11,679 Speaker 1: categorizing food, it can really be a game changer for 17 00:01:11,840 --> 00:01:15,480 Speaker 1: anyone who struggled with their relationship with food or is 18 00:01:15,640 --> 00:01:18,520 Speaker 1: fed up with dieting, fed up with the yo yo dieting, 19 00:01:19,120 --> 00:01:23,120 Speaker 1: and wants to end the confusion and the mental battles 20 00:01:23,160 --> 00:01:26,920 Speaker 1: that come with making their food choices. So I'm going 21 00:01:26,959 --> 00:01:30,199 Speaker 1: to break it down in a way that's really practical 22 00:01:30,360 --> 00:01:33,800 Speaker 1: and easy to apply, and even if you're super busy, 23 00:01:34,280 --> 00:01:37,560 Speaker 1: it should be something that you can implement into your 24 00:01:37,680 --> 00:01:41,160 Speaker 1: daily food choices and by the end you'll have this 25 00:01:41,280 --> 00:01:44,720 Speaker 1: classification as a tool to make your food choices that 26 00:01:44,840 --> 00:01:48,800 Speaker 1: support not just your health but also your energy and 27 00:01:48,840 --> 00:01:53,840 Speaker 1: your mojo. So I'll go through the Nova classification and 28 00:01:53,920 --> 00:01:56,200 Speaker 1: or go through what it is. So in a nutshell, 29 00:01:56,440 --> 00:02:00,280 Speaker 1: it's a framework that groups food into four categories based 30 00:02:00,320 --> 00:02:04,080 Speaker 1: on how much processing they've gone through. So the idea 31 00:02:04,400 --> 00:02:07,280 Speaker 1: is that the more the food is processed from its 32 00:02:07,360 --> 00:02:10,200 Speaker 1: natural state, the more likely it is to lose its 33 00:02:10,280 --> 00:02:14,640 Speaker 1: nutritional value and gain those additives that are not good 34 00:02:14,639 --> 00:02:17,360 Speaker 1: for us along the way. So walk you through the 35 00:02:17,360 --> 00:02:23,560 Speaker 1: four categories. The first category is unprocessed or minimally processed foods, 36 00:02:24,240 --> 00:02:26,839 Speaker 1: So these are foods that are as close to their 37 00:02:27,000 --> 00:02:31,359 Speaker 1: natural state as possible, so you think of human interference. 38 00:02:31,919 --> 00:02:36,000 Speaker 1: They've got the less human interference out of all of them. 39 00:02:36,400 --> 00:02:41,480 Speaker 1: So things like fresh fruits, vegetables, nuts, seeds, eggs, and milk. 40 00:02:41,840 --> 00:02:45,600 Speaker 1: Even though milk has gone through process processing system, it's 41 00:02:45,639 --> 00:02:49,720 Speaker 1: minimally processed. So there are foods. These are foods that 42 00:02:49,800 --> 00:02:53,720 Speaker 1: your grandparents or in some case your great grandparents, depending 43 00:02:53,760 --> 00:02:57,359 Speaker 1: on how old you are, would easily recognize. And they 44 00:02:57,400 --> 00:03:00,880 Speaker 1: are packed with nutrients and fiber and everything that your 45 00:03:00,880 --> 00:03:04,320 Speaker 1: body needs to thrive on. So when you base your 46 00:03:04,320 --> 00:03:09,640 Speaker 1: meals around these foods, they're truly nourishing both your body 47 00:03:09,680 --> 00:03:13,560 Speaker 1: and your brain. And I encourage my clients to focus 48 00:03:13,600 --> 00:03:16,799 Speaker 1: on adding more of these foods into their diet, and 49 00:03:16,840 --> 00:03:20,920 Speaker 1: by doing this, you're feeding your body what it needs 50 00:03:21,080 --> 00:03:25,520 Speaker 1: to function right down to a cellular level. And over time, 51 00:03:26,480 --> 00:03:29,440 Speaker 1: the idea is that these cravings that we have for 52 00:03:29,480 --> 00:03:35,119 Speaker 1: these sugary, fatty foods and the less healthy options naturally 53 00:03:35,200 --> 00:03:39,280 Speaker 1: start to diminish as they get crowded out. So that's 54 00:03:39,320 --> 00:03:45,160 Speaker 1: the first category. The second category is processed culinary ingredients. 55 00:03:45,720 --> 00:03:49,800 Speaker 1: So these are substances that have been extracted from natural 56 00:03:49,920 --> 00:03:54,160 Speaker 1: whole foods and used in cooking, like things like your oils, 57 00:03:54,240 --> 00:03:57,520 Speaker 1: your butter, your salt, that sort of thing. They're not 58 00:03:57,680 --> 00:03:59,760 Speaker 1: meant to be the star of the show, but they're 59 00:03:59,760 --> 00:04:02,480 Speaker 1: there to enhance the flavors of your meal. So the 60 00:04:02,560 --> 00:04:06,840 Speaker 1: key here is moderation, and a tip here is to 61 00:04:07,320 --> 00:04:11,520 Speaker 1: use them sparingly and pair them with the unprocessed foods, 62 00:04:11,560 --> 00:04:15,920 Speaker 1: so the low hi foods. So for example, drizzle extra 63 00:04:16,000 --> 00:04:20,159 Speaker 1: virgin olive oil over a salad, or sprinkle a pinch 64 00:04:20,240 --> 00:04:24,600 Speaker 1: of salt over roasted vegetables. And the idea is to 65 00:04:24,760 --> 00:04:28,479 Speaker 1: compliment the natural flavors of your food and not overpower them. 66 00:04:29,360 --> 00:04:34,680 Speaker 1: And then the third category is processed foods. So now 67 00:04:34,720 --> 00:04:37,960 Speaker 1: we're getting into the foods that have been altered from 68 00:04:38,080 --> 00:04:41,920 Speaker 1: their natural state and have things like preservatives, salt, sugar, 69 00:04:42,000 --> 00:04:46,719 Speaker 1: or oil added to them. So this includes canned vegetables, cheese, 70 00:04:47,400 --> 00:04:51,719 Speaker 1: freshly break baked bread doesn't even have to be freshly baked, 71 00:04:52,800 --> 00:04:58,000 Speaker 1: made in a factory. They're not necessarily unhealthy, but they're 72 00:04:58,040 --> 00:05:01,760 Speaker 1: a step away from the whole foods. So a tip 73 00:05:01,839 --> 00:05:06,440 Speaker 1: here is to read the labels. Choose options with fewer ingredients. 74 00:05:06,760 --> 00:05:10,160 Speaker 1: So if you're buying bread, go with one ingredient of 75 00:05:10,279 --> 00:05:13,599 Speaker 1: the ones with the ingredients that you can pronounce and recognize. 76 00:05:14,320 --> 00:05:18,479 Speaker 1: The fewer the better. My go to bread is artisan sourdough. 77 00:05:19,279 --> 00:05:22,560 Speaker 1: It's made the traditional way I get it from the markets, 78 00:05:23,080 --> 00:05:25,560 Speaker 1: from directly from the baker, and it's got about three 79 00:05:25,720 --> 00:05:28,440 Speaker 1: ingredients in it. But obviously you pay more for that 80 00:05:28,480 --> 00:05:31,880 Speaker 1: sort of bread, but there are options that are a 81 00:05:31,960 --> 00:05:34,279 Speaker 1: step down from that, So this is when you start 82 00:05:34,320 --> 00:05:38,560 Speaker 1: to read the labels and make some informed choices. The 83 00:05:38,600 --> 00:05:43,520 Speaker 1: next category is ultra processed foods, and these are the 84 00:05:43,520 --> 00:05:46,680 Speaker 1: ones to watch out for. We need to be vigilant 85 00:05:46,720 --> 00:05:52,719 Speaker 1: with these ones. Ultra Processed foods are often packed with additives, preservatives, 86 00:05:52,880 --> 00:05:59,080 Speaker 1: artificial ingredients, so think sugary cereals, soft drinks, instant noodles, 87 00:05:59,240 --> 00:06:02,200 Speaker 1: you know the kid's life of them, and many many 88 00:06:02,240 --> 00:06:07,560 Speaker 1: snack foods. Entire supermarket aisles are dedicated to this category. 89 00:06:08,040 --> 00:06:12,320 Speaker 1: And these foods are designed to be convenient and tasty, 90 00:06:12,360 --> 00:06:16,000 Speaker 1: and some are even addictive. They have this long shelf life, 91 00:06:16,000 --> 00:06:18,239 Speaker 1: but they come with a hidden cost to your health 92 00:06:18,279 --> 00:06:22,560 Speaker 1: and your energy levels depending on how much you consume. 93 00:06:23,240 --> 00:06:28,200 Speaker 1: And personally, I'm very aware of how these foods affect me. 94 00:06:28,760 --> 00:06:32,760 Speaker 1: I often feel sluggish, I get bloated after eating many 95 00:06:32,800 --> 00:06:35,719 Speaker 1: of these foods in this category, so I steer clear 96 00:06:35,760 --> 00:06:40,280 Speaker 1: of most ultra process options, but when I do indulge 97 00:06:40,279 --> 00:06:43,279 Speaker 1: in them, I limit my intake so I can really 98 00:06:43,400 --> 00:06:47,400 Speaker 1: enjoy the experience without overdoing it and feeling the aftermath. 99 00:06:47,960 --> 00:06:51,000 Speaker 1: So the goal is to minimize these foods as much 100 00:06:51,040 --> 00:06:55,120 Speaker 1: as possible. So we follow an eighty twenty rule where 101 00:06:55,200 --> 00:06:58,760 Speaker 1: eighty percent of our food choices comes from real whole 102 00:06:58,839 --> 00:07:03,400 Speaker 1: foods animally processed foods, while the twenty percent are the 103 00:07:03,520 --> 00:07:07,760 Speaker 1: ultra process treat foods. The key is to choose your 104 00:07:07,839 --> 00:07:12,880 Speaker 1: treats wisely. So what is your absolute must have sacrosanct 105 00:07:13,000 --> 00:07:15,920 Speaker 1: treat something that you just do not want to give up. 106 00:07:16,520 --> 00:07:19,120 Speaker 1: You make sure it is the best quality that you 107 00:07:19,160 --> 00:07:23,440 Speaker 1: can find, and then you savor it. Okay, So that's 108 00:07:23,680 --> 00:07:28,760 Speaker 1: really what a treat food should be about. So start 109 00:07:28,840 --> 00:07:32,160 Speaker 1: to think about the food that you are currently buying. 110 00:07:32,600 --> 00:07:34,880 Speaker 1: For example, you can buy an orange, which of course 111 00:07:34,960 --> 00:07:38,800 Speaker 1: is real whole food comes from nature. Then a bottle 112 00:07:38,840 --> 00:07:41,600 Speaker 1: of orange juice that you buy from the supermarket has 113 00:07:41,680 --> 00:07:44,800 Speaker 1: gone through a process where by a lot of the 114 00:07:44,800 --> 00:07:47,920 Speaker 1: fiber has been taken out, and to get one glass 115 00:07:48,000 --> 00:07:51,440 Speaker 1: you need a lot of orange or oranges, and you're 116 00:07:51,520 --> 00:07:55,520 Speaker 1: left basically with a glass of fructose. So it's much 117 00:07:55,640 --> 00:07:58,240 Speaker 1: better for you to eat the whole fruit, or if 118 00:07:58,240 --> 00:08:01,800 Speaker 1: you really love orange juice yourself at home and keep 119 00:08:01,840 --> 00:08:04,760 Speaker 1: as much as of the pulp in as possible, so 120 00:08:04,840 --> 00:08:07,680 Speaker 1: you keep the goodness of the fiber and the nutrients 121 00:08:07,720 --> 00:08:11,120 Speaker 1: there and just don't drink too much of it. Breakfast 122 00:08:11,200 --> 00:08:15,000 Speaker 1: cereals another one that come under the guise of being healthy, 123 00:08:15,240 --> 00:08:18,120 Speaker 1: as many of them have nutrients that have been added 124 00:08:18,160 --> 00:08:22,560 Speaker 1: to them, but they are highly processed. And if you're 125 00:08:23,040 --> 00:08:26,600 Speaker 1: but if you like having breakfast cereals because it's convenient, 126 00:08:26,680 --> 00:08:28,840 Speaker 1: let's face it, and when you're in a hurry, they 127 00:08:28,920 --> 00:08:32,080 Speaker 1: come in handy, choose things like wheat bis, which is 128 00:08:32,080 --> 00:08:34,960 Speaker 1: probably the least processed out of all of them, or 129 00:08:35,000 --> 00:08:38,320 Speaker 1: better still, rolled oats. Not quick oats, because they've highly 130 00:08:38,360 --> 00:08:41,800 Speaker 1: processed and they get absorbed very very quickly into your bloodstream, 131 00:08:42,280 --> 00:08:45,520 Speaker 1: but rolled oats to make porridge or make your own 132 00:08:45,679 --> 00:08:48,280 Speaker 1: musically with some nuts and seeds, which is what I 133 00:08:48,400 --> 00:08:52,720 Speaker 1: tend to do. So the NOVA classification system is it's 134 00:08:52,760 --> 00:08:57,480 Speaker 1: not a perfect framework. You can classify hams, for example, 135 00:08:57,640 --> 00:09:01,000 Speaker 1: in the processed food category, but you can also get 136 00:09:01,120 --> 00:09:04,959 Speaker 1: nitrate free ham, which is less processed and better for you. 137 00:09:05,960 --> 00:09:08,600 Speaker 1: But much of it is common sense and you can 138 00:09:08,720 --> 00:09:13,319 Speaker 1: work out where most foods sit in these categories. What 139 00:09:13,559 --> 00:09:17,280 Speaker 1: I love about the NOVA classification if it gives us 140 00:09:17,320 --> 00:09:21,720 Speaker 1: this practical framework to make healthier choices, and the beauty 141 00:09:21,760 --> 00:09:25,400 Speaker 1: of it is it's flexible. You don't need to overhaul 142 00:09:25,600 --> 00:09:30,640 Speaker 1: your whole diet overnight. It's about small, consistent changes that 143 00:09:30,720 --> 00:09:34,319 Speaker 1: can lead to lasting results, and it's also about taking 144 00:09:34,440 --> 00:09:40,520 Speaker 1: control and having more informed choices. So this week I 145 00:09:40,600 --> 00:09:43,240 Speaker 1: challenge you to take a closer look at your food 146 00:09:43,320 --> 00:09:47,280 Speaker 1: choices and see where they fall within the NOVA classification. 147 00:09:48,040 --> 00:09:51,960 Speaker 1: So are you reaching for more unprocessed or minimally processed 148 00:09:52,000 --> 00:09:54,680 Speaker 1: foods or do you have a lot of those ultra 149 00:09:54,720 --> 00:09:58,680 Speaker 1: processed options sneaking into your diet more than you'd like. 150 00:09:59,240 --> 00:10:02,080 Speaker 1: So take a few moments to do a bit of 151 00:10:02,120 --> 00:10:05,800 Speaker 1: a reflection or an evaluation of your meals, because this 152 00:10:05,960 --> 00:10:10,280 Speaker 1: can be incredibly eye opening. I've worked with clients who 153 00:10:10,520 --> 00:10:13,720 Speaker 1: have struggled with their relationship with food for most of 154 00:10:13,760 --> 00:10:18,800 Speaker 1: their lives, constantly battling cravings and guilt and being very, 155 00:10:18,880 --> 00:10:23,160 Speaker 1: very confused, and this framework has been a game changer 156 00:10:23,200 --> 00:10:27,640 Speaker 1: for them. So by simply categorizing their food choices, they've 157 00:10:27,880 --> 00:10:31,360 Speaker 1: got this sense of clarity and control, and instead of 158 00:10:31,520 --> 00:10:34,600 Speaker 1: ruminating over what they're going to eat, they start to 159 00:10:34,679 --> 00:10:38,800 Speaker 1: make more mindful decisions that are aligned with their value 160 00:10:38,840 --> 00:10:44,160 Speaker 1: of being healthy. And as an outcome, also that mental 161 00:10:44,320 --> 00:10:48,800 Speaker 1: chatter around food begins to quieten down. So I encourage 162 00:10:48,800 --> 00:10:51,000 Speaker 1: you to give this a try. You might find that 163 00:10:51,240 --> 00:10:54,600 Speaker 1: it not only simplifies your food choices, but also brings 164 00:10:54,640 --> 00:10:57,160 Speaker 1: you a sense of peace to your relationship with food. 165 00:10:57,760 --> 00:11:00,720 Speaker 1: You know, remember, it's not about being perfect. It's about 166 00:11:00,800 --> 00:11:04,559 Speaker 1: being more aware and feeling more feeling more in control 167 00:11:04,760 --> 00:11:08,440 Speaker 1: to make those choices and nourish your body and your mind. 168 00:11:09,600 --> 00:11:12,160 Speaker 1: So thank you for tuning in. We all have to eat, 169 00:11:12,240 --> 00:11:14,920 Speaker 1: but with so many choices, it can feel like a 170 00:11:15,040 --> 00:11:18,839 Speaker 1: mental struggle. So if you've found this episode helpful, please 171 00:11:18,840 --> 00:11:21,360 Speaker 1: share it with someone who might need a little extra 172 00:11:21,440 --> 00:11:25,080 Speaker 1: support with their food choices. And if you have a moment, 173 00:11:25,400 --> 00:11:28,760 Speaker 1: leaving a review on Apple Podcast really helps the podcast 174 00:11:28,800 --> 00:11:32,040 Speaker 1: to grow and spreads the message even further. And I 175 00:11:32,120 --> 00:11:36,120 Speaker 1: really appreciate your support and thank you for listening. I 176 00:11:36,240 --> 00:11:37,680 Speaker 1: will catching next week.