We have all heard of the slogan – ‘you are what you eat’, relating to this message is so important because it is true! To perform at your best including feeling good, sleeping well and excelling in your digestion – all of this comes down to what you consume whether it be food or drinks.
In today’s society we basically know what to eat and what not to eat too much of. However, many people are stuck in their own pattern of sticking to certain foods or gravitating to fast food or drinking daily. Nutrition is one thing you have control over, it is the one thing that will determine if you are overweight, happy, anxious, tired etc. It has to be your priority, the choice is yours, you need to own it!
‘Your body relies on you to make it work efficiently and feel good’
The reality of a poor diet can be only too real, the statistics show us that every 10 minutes in Australia someone has a heart attack. It is heart breaking to learn that a good percentage of these heart attacks could have been prevented as 80% of heart disease is preventable.
The right nutrition helps you prevent diseases such as obesity, diabetes and cancer. When you think about the options available today along the food chain you will quickly see that the choice is endless.
You need to be aware of foods that contact saturated fat (meat), trans fats (hot chips), sugar (sauces/treats) and sodium (fast food, packaged foods). These all contribute to heart disease if you over consume without offsetting these types of foods with fruits and vegetables. Remember your eating habits are what your children will also know as well, they learn from your actions.
FATS – Embracing Omega 6 + Omega 3 fats at a ratio of 4:1
Omega 6 fatty acids play a crucial role in brain function, normal growth and development. Omega-6 help stimulate skin and hair growth, maintain bone health, regulate metabolism and maintain your reproductive system.
Too much of anything though is not good, the same relates to omega 6. Too much omega 6 can raise your blood pressure, lead to blood clots that can cause heart attack and stroke, and cause your body to retain water. When you consume omega 6 foods it is really important to balance your intake with omega 3 foods as well as they flood the body with love by reducing your risk of heart disease, reduce inflammation and cancer.
Examples of Omega 6 foods:
Omega-3s are nutrients you get from food (or supplements) that help build and maintain a healthy body. They are key to the structure of every cell wall you have. They’re also an energy source and help keep your heart, lungs, blood vessels, and immune system working the way they should. Omega 3’s also help regulate blood pressure and aid in reducing inflammation.
The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood.
Examples of foods that contain Omega 3:
Protein is the second largest matter in the brain, second only to water, so it is important to nourish your brain with protein rich foods. Amino acids, often referred to as the building blocks of proteins, are compounds that play many critical roles in your body including building muscle.
Amino acids are needed for vital processes in the body like the building of proteins and they act as the framework for hormones to develop which enables your brain to send the right messages around the body. Not enough protein and those messages either won’t get sent or the message in a sense will be wrong which can lead to lower levels of dopamine and serotonin which can leave your feeling depressed or angry.
Carbohydrates are broken down into glucose, which is absorbed into your bloodstream, glucose then calls out to its hormone friend insulin to help it travel into the cells of the body so the glucose can be used for energy. Eating the right carbohydrates is really important, you want to be eating the carbs that contain fibre such as:
Eating carbs that contain fibre keeps our insulin hormone happy, so it doesn’t have to over produce. If you are eating simple carbohydrates like lollies, chocolates etc, too much can cause your body to go into a state of havoc, making it work a lot harder, leaving you feeling exhausted from the sugar high then crashing about an hour later.
Benefits of eating well:
Adverse side effects to poor nutrition / gut health:
We all need food to survive and be healthy but if you consume way too much food in one sitting your body has to then get to work to start metabolising the energy it has just received, and this can cause stress on the body and can also lead to you feeling exhausted. Always think about how big your stomach actually is (the size of your fist) and that it can take 20 minutes for you to actually feel satisfied. So eat slowly, chew your food and enjoy it.
In summary, eat in moderation, know what is good and understand your limits when indulging. Also focus that you might not be consuming right now that will make you feel great. You are in the drivers seat when it comes to ensuring that you are eating well and reaping the benefits.
Eat Well, Be Well, Live Well!!!
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