Last week we looked at Momentum and how movement can assist you to get that ball rolling.
This week let’s explore nutrition and how it can assist you to get more bang for you buck, if you know what to up and what to eliminate.
When you nourish your body on a cellular level , decades of studies have shown physical improvement in the body, in last decade the mind. Now research shows that what you eat relates to the health of gut microbes.
To save you all that time, here are the foods to focus on backed by science:
What do I eat?
Green leafy vegetables like: bok choy, kale, spinach rich in Vitamin’s A, B, C, K, Calcium, Folate for bone, hormone, adrenal, thyroid neurotransmitter, nerve health and repair
Chlorophyll makes greens a green colour
Deeply coloured fruits and vegetables like : berries, beetroot, orange, plums rich in antioxidants with antibacterial benefits and great for immune system, reproductive and vascular health
The wide array of bright colours that give fruits and vegetables their visual appeal come from three main types of pigment: carotenoids, which give orange and yellow vegetables their colours; flavonoids, which provide blue, red and cream colours; rich in antioxidants
Sulphur rich foods help to detox the cells if you don’t have an allergy to foods like onions, garlic, cauliflower, broccoli, asparagus, mushrooms all with gut health benefits, antimicrobial benefits, hormone balance and good for liver health
Iodine rich foods like : seaweed that also assist the cells to detoxify
Free range, organic and ethically sourced animal protein if this is your choice of protein
Good fats like avocado, nuts, nut and seed butters, olive oil, flaxseeds, sustainably caught wild fish rich in omega 3 fatty acids excellent for brain and hormone health
Plenty of plant based foods rich in proteins, good carbs, good fats and fibre.
Reduce your salt intake by seasoning dishes with herbs such as turmeric, ginger, cinnamon, sage, parsley, chilli, cumin, rosemary and thyme. Not only tasty but are rich in nutrients and can be excellent remedies for eg: diabetes and insulin control, inflammation, immunity and brain function.
Hydrate because water makes up : 90% of your lungs, 76% of your brain, 25% bones, 75% muscles that move your body, 82% blood transport nutrients
Cut down on coffee, sugars, artificial flavours and sweeteners, processed foods, alcohol
Test yourself for food allergies like wheat, gluten and dairy
Focus on what you increase rather than focusing purely on what you are eliminating. As it’s more fun and if you think about it, when you are ensuring that you are getting more of the nutrient dense foods in, you will inevitably decrease the other list. What you focus on gives it energy, so focus on the benefits of the good stuff rather than the cravings and letting go of the bad.
When you are in need of momentum to generate repair, to recover from a setback, a difficult time emotionally or physically from disease or pain, I discovered that we need more than the typical RDI of nutrients, vitamins and minerals to support the process of recovery.
The benefits of eating well
When your mind shifts its focus from a state of urgency or an alarmed state, it can now prioritise feeling safe, resting, digesting and repairing.
This leads to a deeper connection within ourselves and to others around us.
This is the right environment to repair, thrive and grow.
5 steps to optimising optimising momentum with nutrition
When you eat better you are going to feel better.
When you feel better, you are more inclined to make better choices that leads to you valuing yourself. It is when you are feeling good in yourself, in your energy levels, mind and body - you are more likely to be braver to get out of your comfort zone, changing your mind about what is possible for you
Get organic fruits and vegetables delivered by your local farm and source ethical protein where possible
80/20 rule if you prioritise eating nutrient dense foods most of the time you can relax when you enjoy your vice. But you will notice that when you eliminate processed foods and sugars out of your diet you will stop craving them anyway - eating good fats help with craving.
Master x 5 salads x 5 sauces x 5 proteins and x 5 sides you now have 625 recipes at your disposal - make a folder and mix it up!
May the force be with you
Check out my eBook Happy Food filled with delicious nutritious recipes all designed to maximise brain and gut health here
To give yourself the best environment to gain momentum I created a program that you can do with me in person, online via video coaching.
Optimal Health eBooks (online)
If interstate or international :
Call us on 1300 188 882 or email email@example.com to find out how to book in for online coaching if you are outside of Melbourne / International.
To book Amanda to speak at your event or workplace please contact:
1300 188 882
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