As we begin to transition our nutrition program into what I have dreamed of and wanted for so long (thank you Nicky), I wanted to make sure that we start thinking about the right foods to be incorporated into our nutrition in order to help feel better (get rid of that brain fog), get stronger, and stay as healthy as possible. These are suggestions and do NOT take into account individual needs, allergies, etc.
Things to avoid (blood sugar-spiking foods, inflammatory foods):
Sugar and artificial sweeteners
Flour and processed snacks
Pro-inflammatory omega-6s
Caffeine, alcohol, and any other substances that put you on a hormonal roller coaster
Things to focus on:
Omega-3 superfoods
Fruits and veggies
Eliminate:
All Sugar
High fructose corn syrup, corn syrup, coryn syrup solids
Words that end in “ose” such as: dextrose, glucose, maltose
Agave
Honey
Fruit juice
Artificial Sweeteners: Splenda, Sweet N Low, etc.
Substitute with:
Greek Yogurt with berries
Smoothie (Working on some awesome recipes)
Quest Protein Bars
Eliminate:
Flour
Pasta
Tortilla
Chips
Potatoes
White rice
Substitute with:
Brown rice, quinoa, barley, oatmeal, bulgur wheat, millet, couscous, spelt, flourless and sprouted grain bread (Ezekiel bread is an option).
Meat, Eggs and Dairy: Make sure they are organic, grass-fed, pastured, free-roaming, or free-range.
Oils to use: Extra virgin olive oil, canola oil, flaxseed oil
Coffee: Limit to 200 mg caffeine per day (2 small cups). Try green tea instead.
Add these Omega-3 Superfoods:
Albacore tuna, arctic char, barramundi, black cod, dungeness crab, longfin squid, mussels, oysters, sardines, rainbow trout, salmon (wild), shrimp, walnut, flaxseeds, chia seeds.
Fruits and Veggies:
Focus on berries for your fruit
Eat a variety of veggies and fruits
Choose organic
Eat one food containing turmeric and black pepper
Hydrate:
½ your bodyweight in ounces per day…. Well shoot, just go for the gallon a day!
Sleep:
Get a minimum of 8 hours per night
No television
No computer or tablet use after 7PM
Use Blackout shades or sleep mask
Keep room cool (around 68 degrees)
These are just a few suggestions to help with brain fog, better nutrition, and some substitutes to get started with.
Let me know one thing in your nutrition that you will do to improve moving forward.
Let’s do this!
Charlene
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