90% of what you eat and 10% of what you physically do is what creates the lasting changes we desire.
Whether your goal is to lose weight, gain weight, tone up or increase muscle, I am a firm believer in the importance of nourishing your body from the inside out. And yes, by nourishment I mean eating lots and lots of green leafy vegetables, good carbohydrates, activated seeds and organic lean proteins to name a few. I’m not talking about fad diets, or unrealistic liquid diets, or even cutting out carbs. I think it’s important to learn to understand your body and listen to what your body may be asking for. I am often surprised by clients who, on making some small changes to their daily nourishment, feel 100 times better within a matter of days.
So let’s break it down and simplify everything. I thought I’d share my guidelines and suggestions for nourishing your body and most importantly learning how to be consistent. Implement these simple steps and you will see the changes; in your skin, your energy levels, sleep patterns, concentration, mindset and mood. Food really is a medicine of its own kind. So let’s get to it!
1. Keep it simple.
I’m not under any illusion that we all have hours to spend in the kitchen.
That panicked feeling when your driving home from school pick up, work or meetings thinking what the hell am I going to put on the table tonight is a daily occurrence for me too, you’re not alone. So keep it simple and time efficient. We aren’t all Masterchefs, and we don’t need to be. A nourishing meal can take no more than 20 minutes, so long as we are prepared right? That is the one and only catch. A handful of greens, a base protein, and some wholegrain or root vegetable carbs are a great choice. Team this up with a homemade dip or dressing and we are on a roll.
Out of ideas? Try this nourishing 15 minute start-to-finish meal for all the family.
2. Eat yo’ greens!
Your mum was right. Greens are so full of nutrients; having at least 3 cups of leafy greens a day is top priority. THREE CUPS – I hear you. But this isn’t as hard as you think. One cup with dinner, one cup with lunch – and yes, you guessed it – one cup for breakie. DRINK YOUR GREENS! Grab a green smoothie to-go in the morning and knock back that first cup before you’ve even thought about the day ahead. This nutrient-filled boost in the morning is the perfect start to the day. Top tip: the darker in colour the green, the more nutrient-packed it is!
Grab my go-to green smoothie recipe here!
3. Carb up
Newsflash – your body needs carbs. But I’m not talking about a big old pizza, or a heap of pasta. I’m talking good carbs; your sweet potato (tastes better than normal potato – just sayin), your root based carbohydrates, the rainbow of vegetables, are all awesome sources of carbs. Plant based whole foods will keep you feeling full and provide you with a great source of energy. If your goal is weight-loss, don’t worry, just keep those carbs predominately in the first 3 meals of the day, then decrease carbohydrates and increase protein and leafy greens for the last 2-3 meals of the day.
ALERT Super-healthy carb and protein loaded snack right here.
4. Go homemade
Number one rule. Ditch those packaged groceries. When you go shopping for your groceries stick to the outer isle – fruits, vegetables, lean proteins etc… when you go too far into the maze you will be caught up with all the drama that comes from those middle isles full of packaged foods. Tomato sauce to go in a pasta dish? You can make one in ten minutes. Pesto for your pumpkin-pesto salad? Easy-peasy. Hummus for Saturday night entertaining? Done.
Avoiding these packaged foods means that you know exactly what you are putting in your body. No added sugar, preservatives or others nasties. All natural, all wholesome, and all nourishing.
Take a look at my must-make homemade dips to see just how easy it is.
5. Eat fresh
Go organic where possible. Unfortunately, these days we now need to be wayyyy more mindful of where we buy our produce from due to pesticides, additives on vegetables and hormones in meat that larger companies are now using to prolong the shelf life and bulk up the look and the feel of food. Our bodies love natural sources of fruit, vegetables, grass fed organic proteins and good quality organic root vegetables. Wholesome food that hasn’t been meddled with by the production process is way more beneficial for our bodies. Just like we need to remove the pre-packaged food from our lives, going organic or as close to the natural source (i.e. farmers markets) will benefit your body massively. It’s all about making smart choices. Finding your local farmers markets, organic grocery even buying local produce in your super markets is a step in the right direction. Markets are also a super fun morning out too!
Must visit markets in Brisbane – here’s the low-down.
6. Eat more – yes, you heard me.
I firmly believe that nourishing your body five-six times a day will keep your metabolism running, your body burning and will keep you from reaching for the wrong foods at a time of desperation. Many clients tell me that they simply aren’t hungry, eating only 2-3 meals a day. But is this satisfying their bodies? Keeping your metabolism burning by eating small regular meals frequently throughout the day is essential. If you’re finding you aren’t hungry I’d suggest eating 5 small nourishing meals/snacks for 7-10days. By the day 10 your body will absolutely be telling you when to eat (every 2-3 hours). And that my friends means your metabolism is finally working – and burning fat all day long!
BUST-A-MYTH: eating less isn’t going to help you lose weight or increase muscle tone. Feed your body and support your muscle repair.
So eat and enjoy.
Struggling for ideas? Here’s some morning tea inspo for you.
Got any top tips yourself? Leave me a comment – I’d love to hear from you!
Stay healthy, Katie X