Nurture & Nourish - Nutrition Counselling

04/02/2023

Who is the fittest person you know? Are they also the smartest?

Throughout our lives new neurons form in a part of the brain called the hippocampus, which is responsible for learning, memory and regulating mood. The discovery that exercise might actually help stimulate this process of neurogenesis is exciting news that really changed our view on how physical activity affects the brain. It also makes sense that regular exercise significantly lowers your risk of developing alzheimers, a condition that affects this part of your brain.

However, most studies in this field have been done with mice, and so for an animal whose cognition is paired closely to its locomotion or movement, it is perhaps not surprising that its brain grows as it exercises.

For humans, it is possible that it is not just isolated physical activity that is good for the brain, but physical activity paired with cognitive challenge. So, a dance class where you have to follow new steps, a social outing where you have to talk and walk, or a hike in nature on a new trail might just be what your brain needs to grow up big and strong this week! Where are you going to go with your brain?!

Emily xo

13/08/2022

Be kind to yourself.

🤍 Madhavi Nawana Parker
📸🙏🏽 🤍

11/08/2022

If you’re fatigued, it can help to understand your fatigue triggers.

Exhaustion is overwhelming.

Every little well-being step matters and makes a difference.

Whether it’s a 1 minute walk in nature, a cup of tea, a drink of water, smelling something beautiful and savouring the scent, laughing, breathing, listening to your favourite song, talking to a friend, reading a book, cuddling a pet, gratitude, self compassion, rest - anything that feels good for you, one small move is a move closer to less fatigue.

Know your fatigue triggers, tell someone what they are when you’re feeling them and know that there’s always a solution.

🤍 Madhavi Nawana Parker
📸🙏🏽

03/08/2022

THE SPECTRUM OF DIETARY NEUROTRANSMITTERS

When I eat plant foods, I am reminded that I'm not just eating macronutrients (protein, carbohydrate, fat), micronutrients (vitamins, minerals), and phytonutrients (polyphenols, carotenoids, alkaloids, organosulfur compounds), but also neurotransmitters (and hormones).

The research doesn't clearly conclude that eating food sources of intact neurotransmitters changes our systemic neurotransmitters to the extent that they influence brain levels. Yet, I think it's interesting to begin to think about all the many ways that these molecules might be having activity in the body beyond their traditional roles in the brain.

Perhaps they are not just 'neurotransmitters' but plant messengers to our cells that modify function. It's interesting how initial terms (like 'neurotransmitters' or 'hormones') given to biological or botanical compounds may be limiting in scope once we find out their actual functions. After all, plants are expansive, like us.

Conversely, it is possible that eating foods rich in what we refer to as "neurotransmitters" has similar results to how they work in the brain. In other words, it would be fascinating to study whether eating plantains and pineapples leads to greater serotonin levels and resulting shifts in mood or whether eating more mung beans, peas, and spinach can help us with memory.

In the meantime, I'll keep eating my rainbow of plants!

20/07/2022

Legs-Up-the-Wall Pose is a restorative yoga posture that helps melt away stress, anxiety, and tension, among heaps of other things. Give it a try and find out for yourself! 🙏

22/03/2022

Body image issues affect all people, not just those who live in larger bodies. World-leading shame researcher studied the areas where women experienced the most shame in their lives. Third place on the shame podium was motherhood. Second place was age. The area where women of all ages and ethnicities experienced the most shame was weight. But even being ‘thin’ doesn’t necessarily protect you from the shame: over half of women in the ‘normal’ BMI category are unhappy with their weight nonetheless. This tells us that our body image is more about HOW WE RELATE TO OUR BODY body than what it actually looks like.

Read more in my book "Thinsanity: 7 Steps to Transform Your Mindset and Say Goodbye to Dieting Forever". Get your copy at https://glennmackintosh.com/thinsanity/
​

09/02/2022

The small tasks are just as important as the big ones. ❤️

We don't always need to set out to achieve massive goals. Completing small tasks everyday is an achievement in of itself.

What are you proud of achieving today?

14/12/2021

A healthier Christmas drink that tastes great & looks festive 🍹

Sparkling Cranberry Kombucha Mocktail

o 100ml kombucha of choice
o 100ml sparkling water
o 50ml 100% cranberry juice
o 1 slice of lemon
o ½ cup ice
o Rosemary to garnish

1. Pour the kombucha, sparkling water, and cranberry juice over ice in your serving glass.
2. Stir to combine.
3. Garnish with lemon slice and rosemary.
4. Enjoy!

15/11/2021

Alternatives to soft drink or water.
Has anyone tried Kombucha?

I’m sure you don’t need me to tell you that most soft drinks are not at all good for your gut health or your overall health, even the diet versions. But what to drink instead?

Water should be your main drink to stay hydrated, but sometimes you want something a little more interesting. My go-to in that instance is a quality, traditionally made kombucha.

Emerging research is building to show that fermented foods and drinks can help us improve our gut health, with knock on effects on your broader wellbeing. Just be sure to get the real thing. It should tell you on the label what the probiotics are (the strain) and the count number (listed as cfu or colony forming units) and be naturally low in sugar. Note that some sugar has to be added because that is what the culture ferments! The trick is for the fermentation to be halted just at the right moment for a balance of taste (fermentation gone too far leaves you with a vinegar, sour taste) and low sugar. The result is a deliciously refreshing drink that is also good for you. Win!

08/11/2021

Have you heard of the 80/20 rule? 80% of your results come from 20% of your activities, or 80% of your consequences come from 20% of your choices.

Based on the 80/20 rule, you don't have to overhaul your whole life. You just have to make different choices for about 20% of the things you're doing.

But they have to be the right 20%.

Otherwise, you'll be challenging a tired body and mind to do more than they need to, and you'll be back where you started.

Reflection Moment:
Ask yourself - what are the things you know that you are doing that aren't really in your best interest? What is one thing you can do, to shift this is a better direction?

(credit to Dr Aoife Earls https://www.draoife.com/)

05/11/2021

********NEW*****TROLLEY***ALERT******

Maybe not the one you were hoping for but lighter dessert options that clock in at 100cal or less.