Nutrition 100 – How Many Can You Tick Off ?

Happy Monday, how was your weekend? Krystie and I spent the weekend working on the challenge,walking the dog, eating at Hapi and some other projects that we have going on at the moment.

 

 

For this weeks newsletter I thought I would share with you a post Krystie did 3 years ago. This is one of those everything you need to know about nutrition posts. How many of these 100 can you tick off?

 

 

 

 

 

 

 

 

Nutrition is one of the most important factors for good health and well-being. With just a few simple adjustments you can significantly improve your diet and your health, leading to more energy, easy weight loss, improved cognitive function, clearer skin and so much more. So let me share with you 101 simple nutritional tips

 

 

1. Eat whole, fresh unprocessed. In other words real food

 

2. Don’t eat any ingredient you cannot pronounce

 

3. Don’t eliminate carbohydrates from your diet, just focus on better sources of carbohydrates (think veggies)

 

4. Eat when you’re hungry, but make sure you are actually hungry and not just thirsty!

 

5. Eat a wide variety of foods, a great way to do this is by using a rotation system

 

6. Try and eat organically, conventional food is full of toxic chemicals that will toxify your body

 

 

 

 

 

7. Eat the yolk in eggs, it’s there for a reason

 

8. Every once in a while track the foods you’re eating to see what you need to eat more/less of

 

9. Eat more butter

 

10. Eat liver at least once a week, ­ its nature’s super food

 

11. Take a light walk 30 minutes after you eat, it will aid circulation and assist with your digestion

 

12. Don’t eat too much food or until you’re stuffed

 

13. Never buy anything low fat, it will be more processed and have higher amounts of sugar to give it flavour

 

14. Enjoy sea salt but avoid table salt at all costs

 

15. Stop looking for convenience and start to enjoy the process of cooking. I think creating a meal is like creating a piece of art.

 

16. It is nearly impossible to get optimal levels of vitamins and minerals through food alone. This is due to poor soil quality. Take a great multivitamin to boost your levels

 

17. Chew your food

 

18. Use cold pressed extra virgin olive oil to dress salads but don’t cook with it

 

19. Eat more broccoli, it has cancer fighting properties

 

20. Drink more water, it keeps you hydrated and helps with detoxification

 

21. Try intermittent fasting

 

22. Avoid the 4 white devils. Sugar, table salt, flour and conventional dairy

 

23. Shop at the farmers market. Food sold will be in season therefore more nutrient dense and it’s great for the local community

 

24. Don’t cook with Teflon pans, they leach chemicals

 

25. Invest in good cookware such as Le Creuset. Anything cast iron is great

 

26. Eat a protein rich breakfast. Steak is a great choice ????

 

27. Green leafy vegetables are VERY nutrient dense

 

28. Have a shot of apple cider vinegar before you eat, it will help breakdown the food and assist with digestion

 

29. Avoid gluten

 

30. Don’t shop when you’re hungry

 

31. When you do shop stick to the peripherals of the supermarket, it’s where the real food is

 

 

 

 

 

32. Cinnamon is great for insulin regulation  

 

33. If you’re still hungry after a meal, wait 20 minutes to digest before you dive into a second helping

 

34. Eat the skin on chicken, it’s where the good fats will be found that make your hormones happy

 

35. Have warm water and lemon first thing in the morning. It will alkalise your body

 

36. Eat a small handful of Brazil nuts in the evening to increase testosterone

 

37. Fermented food is full of healthy gut bacteria, enjoy sauerkraut, kimchi, kefir amongst others

 

38. Turmeric is amazing as an anti­inflammatory

 

39. Go easy on the caffeine and avoid it after 3pm as it will affect your sleep

 

40. Tomatoes are great for protecting you against prostate cancer

 

41. Take a Eat Right for your Type test to determine if you’re a protein, carbohydrate or mixed type

 

42. Enjoy a treat every now and again but eat treats that still have nutrition. Foods such as dark chocolate and red wine have high levels of antioxidants and improve mood and pleasure

 

43. Coffee is the highest sprayed crop, buy organic

 

44. Never smoke after eating, in fact just never smoke

 

45. Eat a rainbow of vegetables to keep your immune system functioning optimally

 

46. If you’re unwell, eat garlic and ginger. They’re great at killing off bad bacteria

 

47. Try and eat oily fish twice a week. Salmon and sardines are rich in omega 3’s

 

48. Bone broth is full of wonderful goodness

 

49. Soak grains to remove anti­nutrients

 

50. Using microwaves will leave your food nutritionally redundant

 

51. A frozen banana makes for damn good ice cream

 

52. Eat by the food pyramid; ­ look like the food pyramid

 

 

 

 

 

 

 

53. Don’t think ‘because they’re kids they will just burn it off’,’ kids are even more sensitive to what you feed them.

 

55. Eat kelp to enhance thyroid function

 

56. Eat lettuce if you have a sleep issue

 

57. Eat breakfast like a king, lunch like a prince and dinner like a pauper

 

58. Don’t eat anything your grandmother wouldn’t recognise as food

 

59. Cook with coconut oil, it’s stable at high temperature and protects your heart

 

60. Some people do better eating 3 square meals others little and often. Figure out what works for you

 

61. Don’t go on a calorie restricted diet. 95% of people put the weight back on and more after the first year

 

62. Avoid artificial sweeteners, they will trick your brain into thinking you’re getting nutrition. When this doesn’t happen you will be left more hungry

 

63. Eat plenty of fiber rich foods, green leafy vegetables anyone?

 

64. Milk does contain calcium but it’s not in a very useable form for the human body. For calcium eat ….more green leafy vegetables

 

65. Supplement with cod liver oil, its high in vitamin A and D. Blue Ice is my favourite

 

66. Your gut is your second brain, that’s why you have gut feelings

 

67. If your goal is to heal your gut read The Gaps Diet by Natasha Campbell McBride

 

68. Keep your fruit consumption in check.

 

69. Don’t make a juice with 2 apples, 1 banana and a handful of berries….when would you ever eat that in one serving? Never!

 

70. Eggs are a great source of protein and good fats but make sure you buy free range (preferably organic) eggs as caged eggs have a very different omega profiling

 

71. For vitamin C eat red capsicums

 

72. Beware of skipping meals, for some it can significantly increase cortisol, your stress hormone which leads to fat storage

 

73. Resist restaurant temptations. Ask the waiter to hold the bread.

 

74. Try a lettuce wrapped burger

 

75. To determine portion size use the palm method. Your plate should have a palm size of protein, a palm size of carbohydrates (think veggies) and two fingers of healthy fats

 

76. Green tea or chilli peppers have shown to be effective at boosting your metabolism

 

77. Identify emotional triggers that lead you to seek unhealthy comfort foods

 

78. Try cauliflower rice or mash for a lower calorie nutrient dense option

 

79. Never eat when you are angry. Your body wants to be in a parasympathetic state while eating meaning you will be in the rest and digest mode.When you are angry you will be in a sympathetic state.

 

80. Make a soup, they can be both filling and comforting

 

81. Beware of drinking out of plastic bottles. Plastic can leach xenoestrogens ultimately playing havoc with your hormones

 

82. As a quick healthy snack try almond butter on celery

 

83. Focus on building good habits, try eating vegetables for breakfast for the next week

 

84. Fancy chippies, then make kale chips as a nutritious alternative

 

85. If it’s in the cupboard/pantry at some point you will eat it. If you know it’s not good for you then clear it out

 

86. Use fresh herbs and spices to give your food a kick

 

87. Use pumpkin seeds on salads, they are rich in magnesium which has shown to reduce blood pressure

 

88. Try coconut yoghurt as an alternate for dairy. Coyo is my favourite 89. Eat walnuts to lift your mood

 

90. Start a vegetable garden, there is something incredibly rewarding about watching your own veggies grow

 

91. If you have a cold, then an olive leaf from the olive tree is a great immune booster. Add it to hot water and drink

 

92. Suck on bones and get the marrow out, its has glucosamine which is great for joints

 

93. If you’re going to eat bread, then choose a sourdough as it goes through a fermentation process meaning more nutrients

 

94. If your doctor puts you on a course of antibiotics, then make sure you have a course of probiotics to follow

 

95. Drink filtered, non fluoridated water

 

96. Add a pinch of sea salt to your water to help the body absorb and hydrate

 

97. Having friends over for breakfast/brunch and fancy making  waffles, check this yummy healthy recipe out

 

98. Avoid or limit deep sea fish such as tuna and shark as they have high levels of mercury in

 

99. If you add lemon or lime to your meal it can lower the glycemic index by about 30%

 

100. Eat immediately after exercise. During exercise your cortisol (stress hormone) begins to rise putting your body in a catabolic  (breakdown) state.  Eating will put your body back into an anabolic state (build up)

 

101. One of the major keys to effective weight loss is getting your hormones balanced. Unbalanced hormones will inevitably leave you struggling to lose weight, tired and with foggy thinking. Test your hormones here at Hormone Testing NZ  for a comprehensive analysis and protocol to re-balance hormones

 

That’s it for today,

 

Paul “100%” and Krystie “yeah right” Miller