Montagu - Eat real food : simple rules for health, happiness and unstoppable energy

First published and distributed in the United Kingdom by:

Hay House UK Ltd, Astley House, 33 Notting Hill Gate, London W11 3JQ

Tel: +44 (0)20 3675 2450; Fax: +44 (0)20 3675 2451; www.hayhouse.co.uk

Published and distributed in the United States of America by:

Hay House Inc., PO Box 5100, Carlsbad, CA 92018-5100

Tel: (1) 760 431 7695 or (800) 654 5126

Fax: (1) 760 431 6948 or (800) 650 5115; www.hayhouse.com

Published and distributed in Australia by:

Hay House Australia Ltd, 18/36 Ralph St, Alexandria NSW 2015

Tel: (61) 2 9669 4299; Fax: (61) 2 9669 4144; www.hayhouse.com.au

Published and distributed in the Republic of South Africa by:

Hay House SA (Pty) Ltd, PO Box 990, Witkoppen 2068

info@hayhouse.co.za; www.hayhouse.co.za

Published and distributed in India by:

Hay House Publishers India, Muskaan Complex, Plot No.3, B-2,

Vasant Kunj, New Delhi 110 070

Tel: (91) 11 4176 1620; Fax: (91) 11 4176 1630; www.hayhouse.co.in

Distributed in Canada by:

Raincoast Books, 2440 Viking Way, Richmond, B.C. V6V 1N2

Tel: (1) 604 448 7100; Fax: (1) 604 270 7161; www.raincoast.com

Text Julie Montagu, 2016

The moral rights of the author have been asserted.

All rights reserved. No part of this book may be reproduced by any mechanical, photographic or electronic process, or in the form of a phonographic recording; nor may it be stored in a retrieval system, transmitted or otherwise be copied for public or private use, other than for fair use as brief quotations embodied in articles and reviews, without prior written permission of the publisher.

The information given in this book should not be treated as a substitute for professional medical advice; always consult a medical practitioner. Any use of information in this book is at the readers discretion and risk. Neither the author nor the publisher can be held responsible for any loss, claim or damage arising out of the use, or misuse, of the suggestions made, the failure to take medical advice or for any material on third party websites.

A catalogue record for this book is available from the British Library.

ISBN 978-1-78180-563-3 in print
ISBN 978-1-78180-680-7 in ePub format
ISBN 978-1-78180-679-1 in Kindle format

Interior images: pp.185190 Liron Gilenberg | www.ironicitalics.com

Allegra Whittome January 21,1999February 7, 2015.
She exuded health, happiness, and unstoppable energy.

This books for her: www.allegrasambition.org.uk

She needed a hero, so thats what she became.

First and foremost, my husband Luke, who always believed in me even when I didnt! Thank you for being my personal cheerleader throughout this journey.

Emma, Jack, William and Nestor, my four superhero kids. Emma, thank you for sitting by my side on the sofa during the weekends while I wrote. You really kept me company and my spirits high. Jack, thank you for having so many rugby matches, which forced me to leave the writing for a bit, catch some much-needed fresh air, and root for you. William, your constant pats on the back and being so proud of your Mom, didnt go unnoticed. Thank you. And last but not least, Nestor. Thank you for cooking with me in the kitchen, tasting the recipes and even making some of your own, which truly inspired me, too.

Alix Jones, you are a miracle worker. For the past three years, you have been there to help me with so many last-minute requests and deadlines, and youve been such a huge asset while writing this book. Thank you.

Lucy Whittome, Allegras Mom. I cant really put into words how much our friendship means to me. Thank you for always being so proud of me, even when times were tough, you lifted my spirits and I hope I can forever give that back to you.

Jonathan Sattin and Triyoga where for me it really all began. Youve helped launch my career and I am forever grateful. One of the greatest things Ive done is to teach yoga and to be able to teach at Triyoga well, for me, it doesnt get any better than that.

Sandy Draper for seriously perfecting this book. Your comments, notes, edits have helped make this book better than I ever imagined. Thank you.

Amy Kiberd and Ruth Tewkesbury at Hay Housefrom the first meeting at Dayleford to now. I still pinch myself that this book is here and its all thanks to you, your belief in me, and your amazing, continued support. Thank you.

Thank you to everyone at Hay House UK and USA. Having this book published by you is simply a dream come true.

And last, thank you to YOU. All of you out there who have believed in me, supported me, and sent me the most wonderfully kind messages. I wouldnt be where I am today if it werent for your constant words of encouragement and positivity. This book is for you.

Eat food, not too much, mostly plants.

MICHAEL POLLAN

I love the definition of simple: Easy to understand, not elaborate, or complicated. Not complex But whats happened to the simple in eating and in our diet? When did it all become so overcomplicated? There are now thousands of diet books to choose frombut do they work, really? Or do they just make eating more difficult? Who, what, and which diet is right for you in the end?

We all know deep down that diets simply dont work. I feel as if the word diet has somehow morphed into a new definition of achieving a goal in an unrealistically short amount of time, during which we feel awful and even filled with resentment, depression, and guilt.

Why cant we just eat as they did back in the golden olden days when calories werent counted or didnt even matter! Our ancestors ate to livethey needed energy to sustain themselves to gather fruits, vegetables, legumes, nuts and seeds, and for hunting meat. They used up their food supplies quickly because there werent any chemicals or refrigerators to make them last longer. They didnt have to read labels or count calories because they consumed whole foods that gave them the necessary energy and nutritional benefits they needed to survive and thrive. Their diet included salt, fats, and sugars, which they consumed in their whole states with nothing artificially added in.

Think about how eating a home-cooked meal of whole foods is satisfying, filling, and nutrient rich. Now think back to a time when you consumed a commercially, ready-made, processed, packaged meal. How did it make you feel? Most likely lethargic and, perhaps, not very satisfied. Thats because these processed options are stripped of nutrients and filled with empty calories. Mother Nature is smarter than any processed food company out there. Think about it we are attracted to brightly colored, whole foods from juicy red apples to dark green spinach. But it seems to me that many food manufacturers are trying to become their own Mother Nature by deceiving us. They want to trick us into believing that these manufactured foods are good for us because they have been brightened with colors and enhanced with fake flavors.

My view is that we started getting sicker and fatter when we began consuming and counting calories that came from anything and everything but real, whole foods. Who has the time to count calories anyway? Isnt that just one more thing to add to our long lists of to do each and every day? I sometimes laugh about what my ancestors would think if they saw me microwave a plastic container filled with some sort of good-for-me meal. A meal that has been made in a factory, pumped with chemicals and preservatives so that it can last longer in my refrigerator. Then, after consuming it, I write the calories consumed in my booklet that accompanies the two weeks worth of packaged diet foods Id bought

I tell my clients to make sure they recognize every single listed ingredient on the labels of packaged foodsand there should never be more than five or six. For example, lets consider cereal. I would much rather eat granola made from whole seeds, nuts, and grains than something filled with ingredients that Ive never even heard of before.