What to eat to beat fatigue, inflammation, anxiety and those extra KG’s

I believe that every meal is an opportunity to renew ourselves.

Nutrition is the foundation for the health of our brain, hormones, gut health, our emotional and physical wellbeing.

When we are going through a time of change, adversity, or high levels of stress in our life, it is particularly important to maximise repair in the mind and body with optimal nutrition.

When we are tired unwell or busy, it can be hard to take the time to prepare a variety of healthy meals.

However, it is a catch 22 as when we eat better, we will feel better, to gain the motivation we need to try new things and to make fresh food that fuels us with the nutrients, we need to reduce inflammation, improve brain and gut health that oversee all the beautiful biochemical processes that help us to feel happier and healthier human beings.

My most frequently asked questions at Bend Like Bamboo on nutrition and losing weight, and reducing anxiety and inflammation:

So how can we maximise your intake of nutrient-dense food to encourage growth and repair?

How do I identify and eliminate inflammatory food and bad food habits to support healing?

How do I do this every day for myself and my family?

In my experience:

It was an absolute game-changer when I optimised my nutrition. Within a few months, my health and overall feeling in my mind and body had vastly improved.

I no longer had to lay down for half of the day, which was life-changing. I had more energy to walk and jog every few days. My MS symptoms started to completely subside. Emotionally I started to get the spring back in my stride, the sparkle back in my eye.

For me, this was proof, that when you eat better you feel better, and perhaps because of my disease, this was even more noticeable. I began to fall in love with cooking and nourishing my body, a habit and attitude that translated into the other areas of my life.

WHEN SHOULD I RAMP UP MY NUTRIENTS?

If you are going through a difficult time emotionally, if stress levels are high, if your body needs repair, or is going through change, I highly recommend ramping up your nutrient intake. When I started to increase my nutrient intake, my results became most profound.

Doctors that have achieved similar results and their research:

I did extensive research into nutrition that would promote repair which led me to the work of Dr Swank, McDougal, Wahls, Jockers, Jelinek and Dr Chutkan to name a few.

To custom a specific approach that is right for you, I recommend working with a nutritionist and naturopath who can support you and your specific needs. There are biochemical tests that they can do, helping you to work out what foods are best for where your body is at.

Having said that there are fun ways to eat better, and when you eat better you feel better, which is such an important part of being open to change.

HYDRATION

Hydration is so important. Every cell, tissue, and organ needs water to function optimally.

Water makes up: 90% of our lungs, 76% of our brain, 25% of our bones, 75% of our muscles that move our body, 82% of our blood that transports nutrients.

Our body uses water to maintain its temperature, remove waste, and lubricate our joints. Our brain, muscles, skin, and organs are all made up of water.
Just to perform our daily tasks, we require water and nutrients to think, walk, run and problem solve.

I recommend drinking x 8 glasses or 2 litres of water a day and making it fun. Add lemon to your water for flavour, which also promotes digestion.

I love to stock my home and office with beautiful teas, so I am sipping on them all day!

WHAT DO I EAT?

· Focus on what to increase. Your greens, deeply coloured foods all the way through, fibre, good fats, and hydration. Sulfur rich foods and iodine-rich foods can help to detoxify your cells such as onion, garlic, broccoli, mushrooms, cauliflower, and seaweed.

· Resistant starches and inulin foods are great for our gut and the species diversity of our gut microbes such as green banana, peas, lentils, white cannellini beans, artichoke, leek, asparagus, and bananas.

· Protein is a building block for repair. Proteins are amino acids. Amino acids are responsible for the heavy lifting, growth, and repair of our body. The body makes some amino acids naturally and the others we must get from foods. The ones we must get from foods are called essential. All vegetables have amino acids. When you eat a variety of vegetables you get a variety of amino acids, and you will meet your RDI.

· Fish are high in protein and rich in omega 3’s and are a source of good fat. Source wild and deep-sea water fish to avoid mercury.

· Plant protein is great for you. When you eat plants not only do you get protein, but you also get antioxidants, fibre, vitamins, and minerals to assist with overall health, weight management and inflammation such as joint pain. In fact, every fruit and vegetable contain protein and an array of nutrients and minerals.

The key here is variety, you want to make sure you get the recommended daily intake of all the 9 essential amino acids, which makes a complete source of protein.

· Season your dishes with herbs, such as turmeric, thyme, cumin, rosemary, and dill, all rich in nutrients and excellent remedies for insulin control, inflammation, immunity, and brain function.

· Where our food comes from matters, to maximise nutrients. Source organic, ethical, and free-range foods. Going organic helps to eliminate pesticides, toxins, and added hormones in our food. Ethically sourced real whole foods are richer in antioxidants, vitamins, minerals, and fibre. Think - sustainable, free-range, fresh and local, and whole meaning food in its most natural state.

· Reduce inflammatory foods and this is an individual process of elimination, such as nightshades, legumes, beans, peas, and grains. You can test yourself to see if you have any food allergies to wheat, gluten, or dairy.

Other foods you might consider reducing are processed foods, sugar, fruit juice, soft drinks, diet drinks, white foods, and corn products, which are high in fructose. Omega-6 sources such as sunflower and vegetable oils, artificial flavours, and sweeteners. Limit your alcohol intake, trans fats, vegetable, or refined oils like canola.
As they contribute to inflammation in the body.

· Limit alcohol and coffee intake. When we drink coffee, remember that it sends a signal to our adrenal glands to release adrenaline, which can exacerbate stress, and feeling more ON in our nervous system. Particularity on the days when you feel more stressed, try, and limit yourself to 1 coffee a day or remove it from your routine altogether until you feel more balanced within.

· If you can Master X 5 salads x 5 sides x 5 sauces x 5 proteins when you mix and match them, you now have 625 recipes! Matt Kennedy an amazing chef taught me that, and it is how we used to create our menu when I had a food delivery business called Nourissh.

· Make it fun, focus on what to increase, and organise yourself to make cooking work for you. Focusing on these nutrient-dense foods will also help you to heal your gut so that you can assimilate your nutrients. Remember when you eat better you will feel better. When you feel better you are more inclined to make better choices, leading to a happier and healthier you.

My Happy Food online masterclass comes with a video and eBook with recipes that are loaded with nourishing and delicious dishes for you to cook and enjoy.

HAPPY FOOD CHALLENGE

Each week, join me for the happy food challenge to eat better, feel better, and as a bonus, you may also lose some extra KG’s!

Week 1

Clean out your fridge

Try fresh, new fruits, herbs, and spices instead of salt

Reflect on your health goals

Week 3

Upgrade your snack game

Eliminate soda and coffee this week

Swap with green tea and lemon water

Week 4

Visit a farmers market

Have a plant-based dinner

Prepare your meals on a Sunday for the week

For stories of motivation that will inspire you, you can also listen to my resilience podcast
Bend Like Bamboo.

RESOURCES AND PROGRAMS

Work with Amanda

Consultations with Amanda

If interstate or international :
Call us on 1300 188 882 or email hello@amandacampbell.com.au to find out how to book in for online coaching if you are outside of Melbourne / International.

Speaking:

Amanda presents her wellness workshops and keynotes virtually, live on zoom.

To book Amanda to speak at your event or workplace please contact:
www.amandacampbell.com.au
hello@amandacampbell.com.au
1300 188 882

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Podcasts: Bend Like Bamboo

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