Lauri Belcher - Nutritionist

18/11/2021

You have total control of more than you think.

Despite what you might’ve been told by Western Medicine:

That see the body as purely physical despite evidence (look up Molecules of Emotion by Dr. Candace Pert) & tell you you’re destined to your genetic predispositions (there is an entire body of science called epigenetics which proves YOU move the toggle)

…you DO have more control than you know.

👉🏼 How you perceive the world
👉🏼 Where you choose to invest your energy
👉🏼 Your emotional & energetic boundaries
👉🏼 What you watch/read/listen to
👉🏼 What you put in your mouth
👉🏼 How you move your body

28/10/2021

The antidote to fear

I was feeling it a little yesterday. Even with my feet firmly planted in the bigger picture (which I’m optimistic about), I recognised some fear in my body. My chest was a little tight and there was a little lump in my throat. (That’s my pattern) It started when I read an article the night before that I knew was not the right choice just before bed, but I did it anyway.

The feeling carried through to the next morning. Grateful to the small subconscious practices I actioned using a combination of tools I’ve learnt through years of experience in the Holistic Health Industry and protocols from well renowned practitioners.

Then I thought, if I’m feeling this, maybe some others (even you) might also experience it too. Here are some simple practices to help dissipate uncomfortable feelings.

BREATH-WORK: Breath-work is a way of changing your breathing patterns in order to influence how you’re feeling and improve your mental and even physical health. When we’re stressed or anxious, we tend to take shorter, more frequent breaths, mimicking our mental state in the way we breathe. When you inhale, you’re sending a signal to the brain. When you’re taking quick breaths, the brain thinks something is wrong, similar to the flight-or-fight response. As a result, your brain activates the sympathetic nervous system, which gets your body ready for physical and mental activity by cranking up stress hormones like cortisol, blood rate, anxiety, blood pressure ­— all the things that you might need to help you, say, run from a tiger. Not so great for making it through a tough day. When you make a conscious effort to slow your breath, you’re sending a signal to your brain that all is well. Instead of the sympathetic nervous system, the parasympathetic system kicks in, quietly scaling back on all those physical responses, while also ushering in a sense of relaxation and calmness.

…continued in comments…

I hope sharing this helps in the smallest way possible.

13/10/2021

Effortless Nourishment via Protein Berry Smoothie 🫐
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+ Protein Powder
+ Frozen Blueberries
+ Super Seed Blend
+ Mrs Rogers] organic ginger powder
+ Mrs Rogers] organic cinnamon powder
+ H20 or your favourite plant-based milk
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Super Seed Blend
A great source of data and fibre if nuts are not your thing. This is a nutrient rich, keto-friendly blend of chia, flaxseeds, coconut, psyllium, sunflower and sesame seeds. Also makes any smoothie full and THIIICK.
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Cinnamon Powder
The dried bark of the trees in the evergreen family of the genus cinnamomum.
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Ginger Powder
The dried and ground rhizome of Zingiber officinale, native to the tropical rainforests of south Africa.
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Tag me in your best smoothie creations - Happy nourishing 🤓

06/10/2021

Have you ever noticed how a change in your routine impacts your digestion?
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Going on holiday, moving house, starting a new job, lockdown, these all can lead to a sense of excitement, mixed with apprehension or anxiety, mixed with a change in your physical environment.
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Two big factors at play:
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1. Change of physical environment
2. Change of emotional or mental responses
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A change in physical environment can mean not being able to source (or know where to buy) your favourite healthy foods. You may not have access to the same cooking facilities or refrigeration and you may become exposed to the habits of others (healthy or unhealthy)
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Changes in routine can be exciting and/or stressful. Both are emotional states not entirely conducive to the relaxed state needed for healthy digestion. A loss of appetite may occur if you change your routine, and it is common to skip meals or reach for convenience foods instead of setting time aside for meal preparation.
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Tips for getting your digestion through any rough patch of change:
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👉It’s easy to carry a refillable water bottle, and you can take it almost everywhere you go. If you have changed your physical environment, it is best to drink filtered water if you can. A change in the local water (even if it is perfectly fresh and healthy) can be enough to cause your tummy to grumble.
👉 When you are grabbing something healthy to eat on the go, stock up on it. Fruits are in fibre and will help to keep you hydrated and regular. Pair fruit with nuts, for some healthy fats.
👉Don't forget the impact that stress or excitement has on digestion. Our energy moves away from our GI tract and to the extremities of our body, remember to take a few deep breaths and correct your posture before eating, chew lots, and slow down, it’s not a race 😉

29/09/2021

Take control

You can control what you eat, and how you train and therefore how you look. Inevitably this will influence the way you feel, how you show up day to say and how you lead your life.
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Do you believe transforming your body is hard?
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What are your beliefs and behaviour patterns that have led to limiting beliefs and or behaviour patterns that are stoping you from achieving your highest expression of health 🤔🧠
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Let me help you learn the skills, habits and process to achieve YOUR goals! I believe you can achieve anything given the willingness to explore outside the boundaries in your mind. Lets make PROGRESS!

14/09/2021

Lets take a look at Iron and it’s absorption 🩸

Iron is required to make hemoglobins. Hemoglobins helps carry oxygen within the blood to tissues, an integral part of energy production. If iron is low, the body's ability to produce energy is hindered therefore increasing the likelihood for fatigue. This same mechanism leads to reduce oxygen availability to the brain giving reason as to why headaches are also linked to iron deficiency.
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Reduced hemoglobin levels result in less oxygen within the body. As a compensatory mechanism, the body will start to increase breathing and heart rate in hope to get more oxygen, thus leading to a shortness of breath and increased heart palpitations. Food and digestibility is paramount first before supplementing.
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Non-heme (or ferric) iron from vegetable sources is more difficult to absorb, while heme (or ferrous) iron from animal sources is more easily absorbed.
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What sources of iron do you consume?⁣⁣
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Vegans should aim to consume 33mg of iron per day with omnivores aiming for 18mg.⁣⁣⁣
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Vitamin C can also boost iron absorption 🍊
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Iron Non-Heme (per 100g)
H**p Seeds = 14mg
Chia Seeds = 16.4mg
Nori = 19.6mg
Sesame Seed = 19.2mg
Spirulina = 28.5mg
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Iron Heme (per 100g)
Chicken Liver = 12.9mg
Oysters = 9.2mg
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Iron Herbs & Spices (per 100g)
Dried Cumin = 78mg
Dried Marjoram = 83mg
Dried Spearmint = 87mg
Dried Basil = 90mg
DriedTyme = 124mg

12/09/2021

31/08/2021

JUST BECAUSE YOU CARRY — IT — WELL
DOESN’T MEAN IT ISN’T — HEAVY.
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STRENGTH COMES FROM CONFIDENCE IN YOUR DAILY ACTIONS, HABITS AND ROUTINES.
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Working from home? Low on energy?
Struggling to find or maintain a routine?
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Start your day with Water - Yes, you read that right, water NOT coffee (don’t worry, coffee comes later). As we sleep we tend to lose water and wake up dehydrated, even if you don’t feel thirsty. Caffeine is a natural diuretic (causes us to lose water) so we want to make sure we hydrate before we caffeinate! You’ll see over time your energy will increase, your appetite will even out and your digestion will be smooth sailing!
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Create an eating schedule - When you work at an office, you naturally find yourself eating on a routine. However when you WFH, that schedule can get pretty wonky which can understandably to lead to overeating, under eating, low energy, headaches and more… snacking.
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LB

29/08/2021

It is more important now than ever to care for ourselves and the planet. One way to do this is through nutrition.
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Here are a few tips to consider the next time you’re selecting groceries for you and your family:
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Do most of your shopping around the perimeter of the grocery store; this is where most of the whole foods are located. A diet rich in whole, fresh foods is integral for health. They also tend to have less of an environmental footprint, particularly when you choose locally grown items. Select items with an expiry date and read the label. A good rule of thumb is that the best foods are those that do not require an ingredient list.
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Eat the rainbow: consume a variety of fresh fruits and vegetables. Pigments that give fresh produce colour are indicative of different nutrient profiles. e.g. spinach, kale and other dark leafy greens are high in B vitamins, purple-blue items like blueberries or purple cabbage are rich in anthocyanin which are potent antioxidants, and orange vegetables provide the body with precursors to vitamin A. All of these nutrients are integral to health.
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Consciously select your proteins: proteins include land and marine animal meats, eggs, dairy products, legumes, nuts and seeds. To optimise your health and preserve that of the planet, select organic proteins when possible. Rotate your proteins daily and include meals that are plant-based containing a protein like; legumes, hempseeds, or nut butter.
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Healthy fats are your friend: eliminate poor quality fats like vegetable and canola oils. One serving of good quality fats include: 2 tbsp of extra virgin olive or coconut oils, a small handful of raw nuts, 1/4 avocado, a generous sprinkling of raw seeds or 2 tbsp of nut butter.

22/08/2021

The question ask’s all of his podcast guests “What message would you put on a billboard for millions to see?”
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My answer; “ BE CONSISTENT. ”
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Consistency is more important than perfection! Only through consistency can excellence and success come about.
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LB

21/08/2021

You gotta’ nourish to flourish 🥜
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What’s your favourite ingredient to use in a salad?
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For me it’s pomegranate when in season, but at the moment… fresh coriander & pumpkin seeds 🤤 (crunch factor goodness not to mention amazing for your health)
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Pumpkin seeds: high in zinc, great source of antioxidants for skin and eyes, vitamin E to strengthen the immune system, rich in tryptophan (amino acid), omega 3 and 6 fatty acids, also some reasesrch shows a beneficial effect on sexual health as they have traditionally been used as an aphrodisiac 😉 your welcome
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19/08/2021

REMINDER: Put yourself at the top of your to-do list.
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A gentle nudge reminding you to place yourself on the top of your ‘To-do’ list during our extended level 4 lockdown.
So many of my beautiful clients and friends are spread thin, exhausted looking after everybody else’s needs but their own! It’s a pattern I can relate to all too well and, am gradually changing. 🙋🏽‍♀️
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Often it’s an accumulation of the little things that make a big difference to energy and mood like;
✔️Eating a nourishing meal
✔️Staying hydrated
✔️Prioritising sleep quality & quantity
✔️Exercise and/or movement
✔️Staying connected (Have meaningful conversations!)
✔️Sitting in the sunshine (exposing skin)
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By filling your cup there is more and more of you to give. And, in the end, isn’t that what counts.. giving to the people you care about and to the things that you value in your life minus the burnout.
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get busy getting healthy, LB 😘
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