One of the number one things that I get asked in clinic – is how to cut through the crap and figure out exactly what they need to eat to start feeling better.
The number one, and I promise you, if you do NONE of the other, please, please, please incorporate this one into your life….
1/ Increase your magnesium intake:
I have not come across ONE SINGLE PERSON who hasn’t needed to increase their magnesium intake.
When they do, it really improves the way they feel.
How to do this?
Ok, so you can supplement of course, which if beyond the scope of this blog, and I’m not going to get into bashing the rip off merchants peddling their poor quality, expensive magnesium supplements.
Which leads of course, to FOOD.
There are tons of food sources of magnesium:
Meat – Red meat (lamb, beef), Chicken, liver, Pork, chicken, turkey
Nuts: Almond / Brazil/ cashew
Hazelnut/ Pecan, Peanuts/ Pine
Pecan/ Pistachio/ Walnut
Sesame seeds, Tahini, Sunflower seeds
east – bakers / dried / spread
(yes, you have permission to eat a small amount of organic dark chocolate daily – I LOVE the greens and blacks)
Fruit* – apple, apricot, currants, dates, figs, sultana, prunes, Passionfruit, Banana, Blackberry, Raspberry
Green veggies – Shallots, Spinach, Parsley, lettuce, salad greens/mix, kale, broccoli …here we come into the gold…green leafy veggies need to become your new best friend.
Salads, stir fry’s, green smoothies, get them in any way possible and you will FEEL the difference it makes.
*I recommend only eating 2 pieces of fruit daily to avoid spiking blood sugar levels.
2/ Increase your Vitamin C intake:
Vitamin C is often just thrown into the ‘immune boosting’ box, but this beautiful vitamin is SO much more (I could bang on about the metabolic processes that rely on vitamin C all day).
Vitamin C is needed for healthy adrenal functions (the gland that produces our stress hormones) …SO when our adrenal glands are working too hard, they run out of vitamin C (or steal it from other body organs), so we desperately need to make sure we are replacing it!
Food sources of Vitamins C:
Red Chili peppers, Red peppers, Parsley, Watercress, Cabbage, Strawberries, Papaya Rock melon, Citrus fruits, Broccoli, Brussel sprouts, Green peppers, Cauliflower, Snow peas, kiwifruit.
3/ No Water with Meals:
When we are stressed and burnout, our digestive system is pretty much switched off (remember when we are in the fight tor flight mode, we don’t need to digest food, we need to run from the tiger!)
When we sit down to a meal we need stomach acids to start the digestive process of the food we are eating. If we are adding water to this process, we are diluting the stomach acids.
Think of it as chucking water on a fire.
This is on top of an already under functioning digestive system.
So ditch the water with meals.
4/ Increase B vitamins:
Similar to vitamin C, B vitamins are depleted in times of stress. Severely.
They are also not found (or in synthetic form) in processed foods, so we are not getting what we need (our bodies find it hard to use the synthetic forms).
SO we need to eat foods that are high in vitamins B’s:
Vitamin B1 (Thiamine)
Blackstrap molasses, brewer’s yeast, whole grains, legumes, pork, nuts, organ meats, wheat germ
Vitamin B2 (Riboflavin)
Milk and dairy products, green leafy vegetables, blackstrap molasses, nuts, organ meats, whole grains
Vitamin B3 (Niacin)
Baker’s yeast, Dried yeast, Yeast spread, Rice bran, Wheat bran, Rice flour, Peanuts
Brewer’s yeast, seafood, lean meats, milk, milk products, poultry, desiccated liver
Present in all plant and animal foods, brewer’s yeast, legumes, organ meats, salmon, wheat germ, whole grains
Vitamin B6 (Pyridoxine)
Blackstrap molasses, brewer’s yeast, meat, organ meats, poultry, wheat germ, whole grains, and yeast
Vitamin B12 (Cyanocobalamin)
– Not present is any plant foods.
Cheese, milk, milk products, organ meats, shell fish and eggs
Dark green leafy vegetables, milk, milk products, organ meats, oysters, salmon, whole grains
Legumes, whole grains, organ meats, and eggs
Can you see the pattern?
Eating whole foods provide you with the necessary nutrients to support your nervous system.
5/ Regulate Blood Sugar Levels:
This could be a blog post all of its own!
Blood sugar regulation is the holy grail of all things weight, chronic illness and burnout.
When we eat refined sugar, we get a massive hit of glucose to our blood stream, sending out blood sugar level sky high. We then need to rely on insulin to bring it down (and store it as fat).
So it becomes a merry go around or high and low blood sugar levels.
Mood swings, shakes, extreme fatigue. Not fun.
So I a nut shell – ditch the refined sugar and reduce your caffeine intake (it causes blood sugar level havoc as well).
Remember, if we layer in the little changes every day, they add up to big changes to how we feel.
If you would like to take control of the way you feel with a simple step by step guide to recovering from burnout, sign up for my ‘Coming Up for Air: Resurfacing from Burnout’ ecourse.
During this 6 week, self-directed course, I guide you to reduce stress, improve energy levels, reduce fatigue and the ‘craziness’ with videos, PDF’s and handouts.
Work at your own pace in your own place.
Jump over and get started now:
Yours in health, Katie x