I’m thrilled to share some tips today to help unlock your energy, vitality, and overall health. These foundational tips are ones I consistently recommend to all my clients.
It all begins with balanced eating.
Your energy levels, mood, vitality, and overall body function are intrinsically linked to what you eat. Many clients come to me feeling exhausted, run-down, grabbing food on the go, and then wondering why they are always tired, can’t think clearly, or suffer from brain fog.
Imagine waking up every day full of energy and vibrancy, ready to tackle whatever the day brings — feeling fresh, with a clear mind and an eagerness to embrace the day. Have you ever noticed how some people seem to do this effortlessly? They wake up with vitality and are ready to start the day. You might attribute it to not being a morning person, but there’s more to it than just being an early riser or a night owl. While our bodies do have natural rhythms, a lot of it comes down to how well we nourish ourselves.
When I mention food, what comes to your mind? Do you see it as merely something to stave off hunger, to keep you going throughout the day, or as something you consume because it’s a set time of day?
Reflect on how routines like school meal times or scheduled lunch breaks at work have shaped eating patterns.
These set times don’t always align with when our bodies are truly hungry, leading us to eat out of habit or convenience rather than necessity. Sometimes, we miss our body’s hunger cues and grab something on the run, which often isn’t the best choice.
It’s crucial to look at ways to nourish your body properly and give it the fuel it needs.
Think of your body like a high-performance Formula One car. Would you put everyday E10 petrol into a Formula One car? Of course not! Yet, sometimes we do just that with our bodies by consuming subpar-quality food and expecting top-notch performance.
And you see, I believe that food is our foundation of health.
When discussing food with my clients, many say, “Oh, I’ve tried all the diets. I’ve tried this diet and that diet, but I don’t feel any different.” Or they follow a diet for a set amount of time and then revert to their old eating habits.
Let’s ditch the word “diet” from our vocabulary, at least in terms of it being restrictive. The word diet often conveys the message of restriction, deprivation, and a short-term eating plan to many people. It’s not sustainable.
I want to promote sustainable, healthy eating for everyone so that we don’t have to think about what we should eat at the next meal, giving up coffee or favourite foods, or whether we need to eliminate certain foods.
I’m not saying you should indulge excessively, but diets often focus on restriction and elimination.
What if you could eat bountifully, healthily and maintain a sustainable eating plan without constantly worrying about whether a meal is healthy?
Imagine your body running like a finely tuned engine, giving you energy, vitality, balanced moods, and clear thoughts.
Imagine living each day to the fullest with this sustainable lifestyle.
To achieve this, I encourage my clients to envision their meals as vibrant, colourful, and as nature intended. Let’s take a look at some practical tips, but first, let me share an example of a client named Sarah.
Sarah came to me feeling tired, run-down, and struggling with weight gain. She was overwhelmed by conflicting dietary advice from friends and online sources, which made her anxious about what to eat. I worked with her to create some guidelines—not rigid rules, but flexible parameters that formed the foundation of her meals.
Over the next few months, Sarah no longer feared meal preparation. She knew what to make each week and no longer spent time wondering if she had the right ingredients or what to cook. As a result, she started losing weight, her clothes fit better, and she felt more vibrant. She woke up with energy instead of dragging herself out of bed, and her moods became more stable. Sarah found herself more patient and even-tempered, and others noticed a radiant glow in her skin.
All of this was achieved through small, sustainable steps rather than radical dieting.
If you want to experience similar changes, consider these tips based on the principles that worked for Sarah. These are simple, long-term, and sustainable changes that can significantly impact your wellbeing.
Tip 1: Embrace Whole Foods
The first tip is to focus on making meals based on whole foods. What do I mean by that? Whole foods are those that are as close to nature as possible. If it’s packaged and you don’t know how it was grown or what the ingredients are, then it’s not close to nature.
If you can look at the food and recognise its origin—knowing how it came out of the ground or the process before ending up on your plate—then that’s a whole food.
Whole foods are essential because nature provides a bounty of vitamins, minerals, and phytochemicals. Phytochemicals are natural compounds plants produce to help them survive in their environment. For instance, if a plant is in a harsh environment or under attack by pests, it might produce extra phytochemicals to become more resilient. These same phytochemicals can benefit your body, providing anti-cancer and anti-aging properties, among many other health benefits.
Your body receives critical nutrients and messages by eating foods close to nature. Whole foods interact with your gut flora and communicate what the external environment is like, helping your body adapt and thrive. They also engage with your genetics, enabling your body to respond to environmental changes.
Next time you consider eating something from a packet, ask yourself what that food is communicating to your body. If it came from a chemical laboratory, it might not provide the beneficial messages your body needs. My foundational tip is to eat whole foods as close to nature as possible.
Tip 2: Eat According to the Seasons
The second tip is to eat according to the seasons.
In summer, we have an abundance of fruits and salads. These foods provide quick, easy energy that keeps us going without weighing us down, perfect for the active and fun-loving summer months. They are also rich in antioxidants, which protect us from the extra sunlight and heat.
In the cooler months of winter, we turn to root vegetables. These heartier foods provide sustained energy that keeps us warm and nourished when we tend to be less active. Winter fruits, like citrus, are packed with vitamin C and antioxidants, supporting our immune system during the colder season.
Tip 3: Eat the Rainbow
When you visit the farmer’s markets, take a look at the colour and variety of the foods around you. I always encourage my clients to eat the rainbow. This means including an array of different colours on your plate.
Take a moment tonight to observe your plate. What colours do you see? Is there a rainbow of colours, or is it mostly beige and monotone?
If your plate lacks variety, start by adding an extra colour each day or each week. Over time, aim to have the full spectrum of colours: blues, blacks, reds, oranges, yellows, greens, and whites.
From a sensory perspective, a vibrant plate is much more appealing and exciting to eat than one that is bland and beige. Plus, with all that colour and variety, you get extra phytochemicals that nourish your body.
So, begin by adding one extra colour each day or each week and make it a habit.
By eating the rainbow, you ensure that your body receives a wide range of nutrients and benefits from different types of produce. Enjoy the journey towards a more colourful and nutritious diet!
Tip 4: Practise Mindful Eating
It’s also essential to be mindful about what and how you’re eating.
How many times have you grabbed a coffee or a piece of toast as you ran out the door or sat at your desk to eat lunch? Do you remember the flavours and tastes of what you’ve eaten, or are you just filling that void?
Mindful eating is about appreciating the flavours, tastes, and sensations in your mouth. This practice communicates with your brain, signalling that food is present. The brain then informs your digestive system, prompting the production of digestive enzymes and hydrochloric acid to mobilise all resources for proper digestion and nutrient absorption.
Slowing down, stopping, and chewing thoroughly is crucial. Many of my clients eat on the run or during their lunch breaks. Kids today often gobble down food quickly to return to play or get on their devices, especially at school.
We must practise mindful eating and teach our kids to do the same.
Food is more than just stopping hunger. It’s about nourishing your body, providing sustained energy, and promoting radiant health, balanced mood, and clarity of thought.
Being present and mindful during meals can transform your relationship with food, enhancing your physical and mental well-being.
Consistency is key when it comes to nourishing your body with essential nutrients through meals. Healthy eating doesn’t have to be complicated or time-consuming. In fact, adopting the practices I teach my clients has helped me save time both with grocery shopping and in the kitchen.
Healthy eating becomes second nature by being mindful, planning ahead, and establishing routines—just like brushing your teeth. You no longer have to constantly decide or think about what to eat.
If you’re interested in learning more about simplifying healthy eating and making it work effortlessly for you, I invite you to join me in The Energise and Thrive Tribe.
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This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
