Nutrition is perhaps the only science that can have conflicting information about the same topic from source to source. It is constantly evolving and changing. One year everyone is swearing off eggs, the next they’re good for you. Remember when margarine was good for you?! Wow. There’s a new fad diet out every year that promises to be ‘the one’. There seems to be a new shake, pill or wrap every few months that has huge promises and the only consistent thing about them is that they over promise and under deliver every single time. It’s hard to navigate, know what is what, and not totally just throw your hands up in the air and say F it to all of it.
But hey, I’m here to give you some light at the end of the nutrition dark tunnel. Here’s the thing – there isn’t a quick fix. It’s never going to happen that way, so please stop trying to find it. #SorryNotSorry. It takes time to put the weight on, have unhealthy habits that create issues in your body, and for your energy to be depleted. In turn, it takes time to reverse these not-so-great things and get your weight where you want it, your health in check and your energy on high drive.
All that said, there is so much information out there, where do you even start? What should you be concentrating on when it comes to health? There are three main areas that I stress with all of my nutrition clients:
You digestive system is key to health and longevity. It is how your system brings in nutrients to your body, delivers them to your cells and organs, and ensures you are nourished from head to toe. If it is not working in tip top shape, you will experience a host of issues including gas, bloating, constipation, upset stomach, diarrhea, feeling full and sluggish after eating, etc. Long term, this can result in chronic pain and disease. A healthy digestive system has you feeling light, pain free and a non-bloated or a flat(ish) stomach.
There is much you can do to improve your digestive health, but overall, my top three tips are:
- Remove – Pay attention to your body. Notice what foods are causing you digestive issues and remove those items. An elimination diet to determine this is something I always recommend to clients when working on nutrition habits.
- Replace – replace those items you have removed from your diet with foods that are high in probiotics and prebiotics. Supplementing with a good quality probiotic and digestive enzymes is also really important.
- Repair – it’s all about repairing your gut health. With the right foods and supplements specific to you and your system, you are on your way to a clean and productive digestive system.
Immunity health is a total buzz topic since Covid-19. To ensure a strong immune system, there is much you can do from a nutrition and lifestyle perspective. Staying active, having positive relationships, and getting seven to nine hours of sleep per night, are all great habits for your immune system. From a nutrition stand point, the same plan from above to Remove, Replace and Repair works here as well. I would also add to increase foods that are high in glutamine (think cabbage, beets, spinach) and add an ounce of raw organic apple cider vinegar to your morning water.
Lastly, eating an anti-inflammatory, also known as the Mediterranean Diet, is something I can’t stop talking about. Chronic, sustained inflammation is linked to an increased risk of diseases like diabetes, heart disease, depression, anxiety, cancer and obesity. An anti-inflammatory diet can not only help lower your risk to these chronic diseases, but can also help with improvement of symptoms of arthritis, inflammatory bowel syndrome, lupus, and other autoimmune disorders. And the great thing? It is a delicious way to eat. Interestingly, the foods you eat can significantly affect inflammation in your body.
The key elements eating this way are:
- 6 – 8 servings of fruits and vegetables every day.
- Replace animal protein with plant protein, beans and lentils, whole organic soy products every day.
- Increase your good fats every day, such as coconut or olive oil, avocados, nuts and seeds.
- Eat fish 2 – 6 times per week.
- A little bit of dark chocolate and red wine are great too!
The thing that I love to stress when working with nutrition clients is that it’s not about sacrificing all the things that you love nor restricting yourself when it comes to nutrition. It’s really about finding the foods that work best for your body and eating more of those. You don’t need to count every morsel of food, measure things constantly or use an app to simply have a meal. Eating nutrient dense food is key. Drinking lots of water is key. Eating foods that make you feel good is key. And having a sense of joy when you cook and eat is key. If you want to see long-term results in your health, it is imperative to understand what foods are best for you – the individual. What works for me might not work for you, so a cookie cutter approach or diet fad simply won’t work.
My advice? Pay attention to your body. Know what works and what doesn’t for you physical and mental health when it comes to food. And when you’re ready, talk to an expert about getting a plan that will get you and keep you on the right track.
If you’re interested in learning more about my nutrition programs, check out some of my current programs here! Would love to help you get started on your journey to a healthier you.