WH’s 101 Best Nutrition Tips – Expert Panel
Recently Women’s Health magazine asked me for my best nutrition tips.
Here’s my absolute go to guide.
Alkalise, Alkalise, Alkalise, Alkalise!
Sea vegetables have been used as food and medicine for thousands of years for their therapeutic qualities and rich mineral source. Some are salty, mild, or sweet, some have strong sea flavour. Overall they have some of the richest alkalising properties on the planet. In addition, a healthy nervous system enables muscles, organs and tissues of the body to work at full efficiency, and gives sharper sensory perception. It also creates a sense of vitality and energy.
Serotonin is one of our good-mood neurotransmitters – derived from melatonin that is found extensively in the gut – and is secreted through the gastrointestinal tract – up to 80%. It modulates perception, cognition mood, emotion, sleep and appetite. It needs a few essential nutrients to activate it and one of those is the amino acid called tryptophan that helps the body produce the B-vitamin niacin. Tryptophan helps the body relax and also induces sleep. It is prevalent in a number of foods, especially warm milk – which is why we are often fed that as kids – and turkey. Think about the Christmas day feast in Australia and the de rigueur snooze required afterwards and you’ll understand the tryptophan effect.
Carbohydrates found in vegetables, rather than grains are the preferred choice of CHO because their composition slows their conversion to simple sugars like glucose and decreases your insulin level. Therefore, a diet with plenty of high-quality protein may promote weight loss by increasing the amount of leucine, an amino acid, in the diet. In turn, this will help you to reduce body fat and maintain muscle mass during weight loss. Muscle mass is an important part of weight loss, as it helps the body to burn more calories.
Awareness practice such as yoga, clinical Pilates and also Qi Gong stabilize the response of the nervous system to stress, removing the constant muscular tension produced by the repeated alerts from the central nervous system, and calming the involuntary symptoms of threat: the racing heart, sweating, anxiety – all roused by the Sympathetic Nervous System.
Wheatgrass is my number one go-to when it comes to boosting immunity. It possesses highly concentrated enzymes such as super oxide dismutase (SOD), a powerful anti-aging antioxidant that can slow down the effects of potentially carcinogenic molecules and help to neutralise free radical exposure on the cells.
Skin & hair (beauty)
What goes in your gut eventually shows up on your skin so love the skin you’re in where possible use the best quality organic low preservative products you can find.
Mung Beans, according to Chinese medicine, have healing properties that are highly detoxifying and cleansing. The Chinese revere them even more for their medicinal prowess than their culinary capacity, especially in decreasing the levels of triglycerides from the blood. Mung beans provide support for the body’s cardiovascular system and reduce overall toxicity.
Chilli is probably the best know metabolic speedster, as it contains the compound Capsaicin, which may increase your body’s release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn calories. Eating chilli may also may reduce your appetite, so spice up your life! ½ teaspoon with lemon juice in warm water three times a day will be sure to get things moving!
Maca is a hormone regulator or an adaptogen, which means that it may balance the entire endocrine system. It contains unique alkaloids that promote the optimal functioning of the hypothalamus and pituitary master glands, which may in turn balance the levels of estrogen, progesterone and testosterone that are produced. If these hormones are regulated the function of the ovaries and adrenal glands may also be enhanced.
This is why it is used to relive symptoms of menopause including hot flushes, vaginal dryness, and depression. Maca is used as a fertility enhancer for both men and women and is also used to increase energy, stamina, enhance libido and treat impotence. Up ya go! 😉
Time & money
It takes about 5 minutes to steam a small piece of fish or chicken and costs about $5-$6. Throw in some fresh, seasonal organic vegies – just a handful – and you have dinner cheaper and faster than standing in line at the take away.
We energetically attract patients/clients/partners with the same mindset around money so change your mindset and your whole world could change.
What you think about you bring about. Nobody ever spend the time they save but they sure know how to spend the money they save.
1. Integrity in our communications with the public, our peers and our clients
2. Commitment to the physical, emotional and financial wellbeing of our patients
3. Value of what we provide must always exceed or equal our fee
4. Our ability to offer value to others relies first on our ability to value ourselves
Mood & memory
Bundles of fibres form the larger nerves of the body benefit stretching and cleansing with yoga and Pilates postures. By clearing toxins from these tissues, poses benefit neurotransmissions at the fine nerve endings and at the synapses between the nerves. One of the monoamine neurotransmitters called dopamine (DA) is responsible for reward-driven learning and is kinda like the smiley face of the brain world in that it makes you feel good. Like serotonin, the better known neurotransmitter, dopamine depletion can be the result of drug use – particularly cocaine and amphetamines – and is also linked to the nervous system condition Parkinson’s disease which is due to the loss of dopamine secreting neurons and causes impaired movement and tremors.
Dopamine rich foods Lean beef, pork, turkey and chicken, cold water fish, wild game, fava beans, Edamame (fresh soy beans), black beans, chickpeas, lima beans, lentils, nuts and seeds. Leafy vegetables and green, yellow and red vegetables.
A vital formula for dealing with ill health, and promoting and maintaining wellness is eating an abundance of fresh, organic, whole foods. The fewer preserved, processed and fragmented foods consumed, the more the body will thrive on the natural nutrient content in whole foods.
There is an undoubted link between industrial processing of food and degenerative diseases. In countries where there is less industrialisation and the staple diet predominantly consists of mainly whole foods: nuts, seeds, legumes, fresh fruit and vegetables, research indicates that there is a lower risk of refined diet-related illnesses, which include Diabetes Type 2, Metabolic Syndrome and cancer. The cancer preventative and ameliorating role of vegetables has proven consistent, especially one rich in dark green leafy and cruciferous vegetables.