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.
When I took the time to research I wanted to understand how I could maximise optimal health and recovery.
I found several specialists that had done the research such as Dr Terry Wahls, Prof. George Jelinek, Swank, McDougal.
Some promote the Paleo way, some a Vegetarian diet, some Vegan and others have evidence that a Pescatarian diet works best. We are all made up of many moving parts, there are many internal and environmental factors to consider structurally, biochemically and emotionally. So it makes sense that what works for one person may not be as effective for another. But the good news is that there is a way to un-complicate the data so that you are not as confused about what to eat.
I discovered that there are common denominators across various theories, of what foods to eat that are nutrient dense and maximise brain gut health for repair.
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. If dairy free ensure you get your greens in for adequate calcium.
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 & 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.
Go for free range, organic and ethically sourced animal protein if this is your choice of protein.
Common sources of plant-based proteins are tofu, legumes, nuts/seeds, wholegrains and pea, hemp or brown rice protein powder. If Vegetarian or Vegan get your iron from plant sources including: lentils, spinach, grains, red kidney beans, molasses, oats, tempeh/tofu, prunes and dried apricots and combine iron rich foods with vitamin c rich foods such as red capsicum for absorption. Vitamin B12 is critical for normal blood and neurological function and deficiency can result in feelings of fatigue, low mood, decreased brain function and shortness of breath. Vitamin B12 is predominately found in animal products and very few plant-based foods. Other sources include B12 fortified cereals and plant-based milks and nutritional yeast
Omega-3 fats have anti-inflammatory effects in the body, benefit brain health, support our sex hormones whilst promoting a healthy mood. Good fats like avocado, nuts, nut and seed butters, olive oil, flaxseeds, sustainably caught wild fish rich in omega 3 fatty acids are an excellent source. Limiting excess sources of omega-6 such as sunflower and vegetable oils.
Plenty of plant based foods rich in proteins, good carbs, good fats and fibre.
Season 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. 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 foods that are bad for you. Decreasing processed foods, sugar, alcohol and any foods that can be inflammatory for some EG (gluten, dairy, wheat, grain) will be key in resetting your biochemistry to promote growth and repair.
What you focus on gives it energy, so focus on the benefits of eating well rather than the cravings and letting go of the bad.
When you are in need of momentum to generate repair, perhaps when recovering from a setback, a difficult time emotionally or physically, from disease or pain, I discovered that we need more than the typical recommended daily intake 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. You deserve to feel good every day, within yourself, with energy and real connection. In this state you are more likely to be braver and will 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.
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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