Explore your emotional well-being and engage in difficult conversations, as this is crucial for overall happiness and health, influencing food and life choices.
Focus on improving your self-worth, as it is often the fundamental root cause behind struggles with health and lifestyle choices.
Step back and prioritize your personal well-being and happiness over constant busyness or career opportunities, as this can renew energy and creativity, reducing fear of missing out.
Prioritize children’s well-being over social media presence and be fully present with family, choosing to enjoy real-life moments rather than constantly broadcasting them.
Embrace a fluid and flexible approach to nutrition, adapting to changing life circumstances rather than being rigid or obsessive, as health is a continuous journey.
Begin a meditation practice, embracing a busy mind by allowing thoughts to come and go without judgment, as it can be a transformative tool for managing stress, low mood, and overtiredness.
Spend time in nature, such as gardening, to reduce stress, lower cortisol levels, and reconnect with yourself, viewing it as an antidote to modern technology and a remedy for nature deficiency.
Ensure you eat enough food and a vast amount of nutrients daily to thrive, as deprivation can hinder health goals and overall well-being.
Utilize Amelia Freer’s Positive Nutrition Pyramid (available on her website) as a daily tick-box guide to ensure adequate intake of fruits, vegetables, healthy fats, and fluids.
Increase your vegetable intake, aiming for six portions daily with a variety of colors and leafy greens, as diets should be predominantly plant-based. Enhance their flavor with good quality olive oil, fresh herbs, and spices.
Begin your day with protein or combine carbohydrates like porridge with protein sources (e.g., nut butter, yogurt, flaxseed) to stabilize blood sugar, reduce cravings, and improve daily well-being.
Aim for eight glasses of water daily, along with other fluids like herbal teas, to improve mental clarity, energy, and mood. Use a tick-box system to track your intake.
Cook meals from scratch, focusing on enjoyment and confidence rather than perfection, as it doesn’t need to be complex or lengthy to be beneficial for your health. Make it fun by listening to music.
Stock your freezer with pre-chopped ingredients like herbs, garlic, chili, ginger, and onions to quickly prepare fresh, healthy meals, overcoming time constraints.
Consume complex carbohydrates from whole food sources like sweet potato and oats, prioritizing quality over quantity, and reduce white, refined, processed carbs.
Incorporate healthy natural fats daily, such as a quarter of an avocado and a tablespoon of olive oil, adjusting quantity based on activity levels.
Eat a small portion (about eight nuts or a palm-sized amount) of nuts and seeds daily for healthy fats and protein, as they are nutritional powerhouses.
Prioritize vegetables over fruit in your diet, and consume three portions of fruit daily, splitting them across the day, avoiding excessive fruit juices and smoothies.
Be conscientious of the amount of even natural or healthy sugars you consume, as excessive intake can still be detrimental to health.
Sort out your kitchen by stocking it with positive, healthy foods rather than focusing solely on what to reduce or avoid.
If experiencing food reactivity due to poor gut health, consider a short-term elimination diet combined with lifestyle changes to improve gut health and expand food tolerance.
Grow herbs, tomatoes, or lettuces in window boxes or small outdoor spaces, as they are easy to grow and can enhance your food and provide a pleasurable connection to nature.
Understand that treats like cake or alcohol are additions to your essential nutritional base, not part of your daily requirements, and consume them as a conscious choice.
Consider taking a whole food greens powder like Athletic Greens each morning as an ‘insurance policy’ to meet your nutritional needs, especially if busy.