Hi, I am Serina. I am am a Degree qualified Naturopath, Medical Herbalist & Nutritionist
I wanted to talk to you about nutrition today.
Do you know that just by eating whole food you can improve your overall nutrition, increase your vitamins, minerals & antioxidants and help improve your cellular & organ health throughout your body?
What is whole food?
Simply anything grown, with minimal interference - fruit, vegetables, nuts, seeds, lean meat, fish, whole grains like brown rice, unrefined wheat or oats, & legumes.
How do you know if you are eating well?
Sometimes keeping a food diary can be helpful, to learn how, when & why we are eating. Putting our foods, movement, how our body & minds are feeling is very helpful. It can also track reactions with foods & support weight loss goals too.
Often what we think we are eating is actually different from what we are actually eating.......think of when you are cooking dinner are you only eating what you have prepared or are you taste testing or simply just eating the whole time then eating dinner to follow?
Also, looking at the serving sizes on pre-bought items is essential. Perhaps look at measuring out items to help learn what the serving size is and help assist in not overeating.
Eating a balance of Fats, Carbohydrates & Proteins is essential too
As we all know there are so many different ways to do this, with many styles such as keto, vegan or low fat alongside many others.
The things to think about here when considering your nutrition are....
When in your life have you felt your best, & how were you eating?
Where is your family from & historically how have they eaten?
How do you actually want to eat?
What are fats, carbs & proteins anyway?
Whole food Carbohydrates
include fruit, vegetables, legumes, whole grains.
These foods digest slowly, are fibrous to help with bowel movements & intestinal health, will help you feel full & slowly release energy, support blood sugar levels & healthy hearts.
We need carbohydrates for our central nervous system, brain, kidneys & muscles to function.
Whole food Proteins
include lean meat, fish, nuts, seeds, & legumes.
Proteins are needed in the body for growth & tissue repair (like after training our muscles in the gym), immune function, making enzymes & hormones, transporting minerals into the body, maintaining muscle mass & regeneration of muscles & cells, they also help with the conversion of energy as an alternative to carbohydrates
Whole food Fats
Include nuts, seeds, lean meat, fish, avocados, coconut oil, & olive oil.
Good quality fats are essential for getting DHEAś into our bodies, helping with the manufacture of hormones, cortisol, absorbing vitamins A, D, E & K, they help support a healthy mood, support cognitive function, & therefore assist in growth & development, they help with stability & taste of our foods.
So as you can see it's essential to eat whole foods & fats, carbohydrates & proteins
Eat colourful foods, like a rainbow. Aiming to eat about 5-8 handfuls of vegetables & fruits per day. I typically say to my clients if they are having 1 piece of fruit eat 4 vegetables and go up in increments like this.
Ensure you are eating proteins & fats with these vegetables & fruits to maintain balance, stabalise your blood sugar levels, keep energised & support cognitive function.
Water is critical to hydrate, support detoxification through cleansing & nourishing your cells, for your cellular, organ & tissue health, to support clarity of both skin & cognitive function, to help boost energy, reduce cravings, support breathing, digestion & sweating.
As a rough calculation use your body weight & divide this by 30 this will give you an amount in litres to aim for - please don't drink more than 3 litres per day.
You can include herbal tea, adding mint, lemon, cucumber, lime, rosemary into the water for taste
Provide an amazing addition to your nutrition by supporting feeding your good bacteria to further assist better breakdown & absorption of nutrients, support boosting immunity (70-80% immunity is created in the digestive tract), and supports overall digestive & skin health.
Easy things to include can be sauerkraut, miso, tempeh, coconut yoghurt, kefir, & kimchi. Always start with small amounts and build-up
These are easy to make or now buy dehydrated from Health Shops, they help reduce intestinal inflammation are high in collagen, minerals, glutamine, glycine & proline to help with healing through the digestive tract & providing supportive key nutrients for skin & joint health, they help assist with immunity again by helping the gut & provide a great daily health tonic.
I often mix mine with miso soup for an easy nutritious drink.
Please email these through, or book a complimentary 15-minute time slot to ask them or see if I can help you further with your nutrition or health goals.
Book a time to chat using the online booking system on my website www.nourishenaturalhealth.co.nz