how to cultivate the wellness mindset and eliminate the victim mentality

 

I need to address this victim mentality, that sneakily seeps into our daily lives. It’s all around us. We’ve been coddled (lol what a word) to accept that things happen to us, not for us. And I’m here to burst that bubble.

After reading Extreme Ownership so many ideas bubbled in my brain and realisations and like “holy fuck yes” and I started to recognise not only in my own life, but those around me, how so many us play the blame game.

If you’re not happy, in any sense, or way or form. That’s your fault. That’s on you. You can’t blame the external, because you’re the only person responsible for being where you are. You don’t like you job, that’s your fault. Not your bosses. You don’t like your relationship, that’s your fault. Not your partners. You entered into it, you set the standard. You don’t like your money situation, that’s your fault. Demand more of yourself to get more money. You don’t like your body, that’s your fault. Not your parents or genetics. You don’t like how you feel, that’s your fault. You're in control of what you put in your body, what you think, and you determine what comes out. And so I feel all these themes interconnect.aka FLIP THAT MINDSET. 


We’re conditioned since we’re kids to accept things just as they are, that we don’t get to control everything, and most of us either get stuck, hit a wall, or just consistently live in a rut. “Same shit different day”. But its like why. Why is it the same shit, different day. Why aren’t you moving forward? Is it because you’re fearful of actually doing something outside your comfort zone, that will disrupt this same shit? Is it because you’re conditioned to just accept and play the victim, that you don’t think you’ll get more? That you cbf? Are you self sabotaging, with things like procrastination? That “nothing’s really bad, its just okay”?. All of these a) scream - VICTIM MENTAILITY & b) TAKE OWNERSHIP. Like wherever you are, however you feel, think, move, behave, or what you believe, is in your control.  


This ownership and realisation, that we’re in control of our health and of our circumstnaces is awesome, so lets stop and shimmy in it and be like YAY.

So if you’ve been acting like a victim, complaining, whingeing, stop for fucks sake. Empower yourself, or utilise books, individuals and movies, and other mediums to empower yourself. Draw power, motivation and inspiration from these places. 

You can get yourself to where you want to be. You can help yourself heal. You need to just believe so, and then execute on the steps to make it come to life.


There’s so many examples of the power of placebo, and this plays out in our lives every day, on differing scales. I feel I just want to tell every single one of you reading, YOU HAVE THE POWER. You have all the goodness and ability and magic inside of you, it’s just about tapping into it and being like “oh yeah”. 

Like as much as environment, genes, activities, habits, definitely, without a doubt, impact our health and whether we thrive or just survive, so does our thoughts. What we think and thus, command of ourselves will come true.

This links into the law of attraction, the power of the subconscious, affirmations, manifestations, and all of those incredible tools we’re able to utilise to thrive. 


Aubrey Marcus said ‘We’ve been told we’re faulty machines” in his podcast (episode 146 of the Aubrey Marcus Podcast). 

For us millennials, we’ve grown up fearful/expecting of disease. We’ve watched our loved ones, get sick, die, survive, relapse, struggle to feel amazing, slaved to pharmaceuticals, or hey maybe some of us have seen the opposite. Thriving loved ones, free from illness or disease, and yet, the media perpetuates the fear of disease, of illness.

This looming cloud that’s destined to catch up to us as we age, that we too are "eventually" going to get sick. And that’s all fucking bullshit.

Yes there’s degrees of hereditary illness’ and diseases, but I’m not talking about this, so I don’t mean to offend anyone. I’m talking about those of us who’se loved ones have been struck down with behaviour related, Western disease – cancer, T2D, obesity, high blood pressure, high trigylicerides, heart disease, stroke etc. 

We’re not destined to get cancer. Like there is zero trace of this idea in my mind, even though my own mum died from a random aggressive brain tumour. Just because she did. Doesn’t mean I’m automatically going to. I'm not a victim to this mentality, thats perpetuted by the media and our victim-rich society.


And so i want to communicate that our thoughts are so damn powerful regarding our wellness. There’s so many studies about the placebo and even the nocebo, (I’ve attached a few tedx talk’s below which go into the placebo effect, and is actually super crazy interesting), and often something a lot of us either don’t give time to believe (whether this is our own disbelief that something as common as thoughts can be so powerful, because that indeed would shift and challenge our entire paradigm and way of thinking. OR / AND because of the way we’ve been marketed and advertised too for so long, that we need to consume, to improve. That taking an external substance or participating in an external act, will indeed improve our health and wellbeing).

So I feel we need to treat our brain, our thoughts, like we treat our physical body. We need to work it, nurture it and respect it.

Feed it with belief, faith, love, reassurance, safety, and g times. Not with fear, inevitability, collapsing to the level of society, in the statistics which are always flashed around - e.g how this generation will live shorter lives than our parents, for the first time in history. But its like, okay says who? If you say so. Sure. But what if we attune our thoughts to a higher standard? That we’re immune to these diseases and western fates? That we’re not one of these statistics? That we’re the outliers. The sneaky excellent thriving millennials, living our best lives, going after our dreams, being of service and changing the world. Like that’s what’s up. And that’s what I want us to be.

Thats the end of my thoughts.


 
 

rest days, and why we need them

yeah so this song popped into my head when trying to think of a dope song to go with the blog/topic... soooo it happened haha.

 
 
 

*this information is for information and educational purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 
 

This topic is one near and dear to my bubba heart as I love moving my body and training, and honestly I sometimes struggle to give myself a rest because a part of me feels guilty, like I don’t need it, and I love how I feel post workout, so I crave that feeling too (I sound like an addict and a hypocrite haha). And I still struggle with “more is more” and not being worthy of resting because I’m not where I wanna be. So, I feel this blog will help you understand why ITS OKAY to not work out, and just rest and sleep and recover and know that the magic happens when we do this.

 

However, saying all that, as I ripen with age and wisdom (my teeth are still in, which are poppin as we speak), I realise how silly that is and how wrong I am. Rest days and periods are CRUCIAL to progress, growth and self-love. Because without rest, without down time, we’re not able to build back up, and restore ourselves, which we need to do to be thriving millennials.


On the sense of building muscle and weight loss, moderate to intense training is a stressor on the body. It wears us down. We break down muscle fibres, and they need to be built back up. Not resting means we have slowed recovery and growth, a higher state of inflammation, additional stress on the body, a higher requirement of nutrients and fuck we just feel sore and tired and wrecked. And that’s not good for our mindset or state of being.


- Resting means we’re not consistently zapping magnesium and other stress buffer nutrients from our body so much, and we’re able to fill up our own cup and restore our bodies, so that they’re able to keep being awesome and feel good.

- Rest means lowering inflammation, helping our joints to recover and repair.

- Rest days put us back at the starting line, so we’re able to prep for what’s ahead, make the improvements and have that continuous progression and growth, which embodies what life is all about.


Not only are rest days crucial for the biology of looking our best, they’re also crucial for feeling our best.

Our immune system takes a hit when we train and live our lives, and without adequate rest and sleep, we become more susceptible to getting sick. And no one likes being sick (its also almost like your body telling you to have a rest if you go HAM for too long without sufficient nutrient and lifestyle supports).


This topic also links into sleep, and just to revisit a few points from the blog “ambitionz az a sleeper” (I look back and cringe because it SO doesn’t go, I just wanted to emulate 2pac in my world haha), we grow when we sleep. Our anabolic hormone (human growth hormone) is released from around 11am – 2pm, allowing our muscles and tissues to grow and repair.

Further, when we sleep, our body cleans out all the toxins and built up cellular wastes, ensuring we’re clearer and cleaner in every sense of the word. Improving our cognition, memory, neural connections, energy and saaaa much more.


On the fat loss side of things, when we exercise, we’re transporting toxins that are stored in our fat tissues, to be processed by the liver for excretion, and this process is most active during sleep. So if we’re training and burning body fat, the toxins inside those fat molecules require sleep to be effectively excreted out of the body, and on days we rest we tend to get more sleep, have less stress bombarding up, so we can see how this links in.


So, how to know if we’re overdoin it?

Your workouts aren’t going so well, you’re feeling flat, lethargic, mind is wandering crazy ways, everything hurts, injury inklings, low mood/mood swings, fatigue, and just overall meh feels.


On our days off, depending on what your “9-5” is like, having a cute walk, stretch, yoga, foam roll, whatever ya vibing to still be moving around but in a non intense way


Resting gives us a reset. It gives us a chance to indulge in self-love, to take care of ourselves and be proud of our hard work. It gives us back some sanity in not feeling like we have to constantly push push push and burn the candles from both ends. More rest means more sleep, and more sleep means more serotonin and melatonin and dopamine. Which is a great thing.

That’s the end of my story.

Rest days are dope. Don’t be scared of them or feel like you don’t deserve them because you aren’t “where you wanna be”.

They’re important, and so are you.

Peace out,

E aka TMN aka sleeping beauty

tips and tricks for when its grind time

tips and tricks for when its grind time

 

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.


So lately I’ve been in less of a “go go go” mentality, and have just been taking time to like recharge, reset, and realign myself with myself. As millennial’s we’ve grown up with the boom of having everything instantaneously.

 

We’re conditioned to immediacy and always having to be stimulated, that I know I find it hard to actually wind down. Especially since finding my love (nutrition) and purpose (bettering people), I’m like how fast can I go to get to where I wanna be and have the impact I want on the world. But as much as I work to hack my biology, to like support my adrenals, eat optimally, get enough sleep, meditate, breathe, do little things that feed my soul, I definitely fuck up.


I forget to meditate, I don’t book myself my sauna sessions or take the time to bake and fall in love with everything I’m doing, and I legit feel so out of alignment and lost and anxious its honestly fucking weird. But its okay. It’s okay to not be “on” all the time. It’s okay to not always be fully charged up, fully involved, full force ahead. It’s okay to chuck the hand break on, and get the fuck out the car and go for a walk and chill out for a minute.

 

I dunno if you feel the same, but its something I’ve struggled with, especially even when it comes to training. Like I’ve been asked heaps about what’s the optimum training regime, like what’s my “split”, how many rest days I have, and all that stuff, and for ages I didn’t rest ever. I was like so in it and loved it and even when my body was sore I’d just push through it, but now its kind of gotten to a point where I’m like baby girl listen to your body. It’s okay to rest.

It’s okay to not go to the gym for 3 days in a row. Its okay to refuel, its okay to sleep for 12 hours, and its definitely okay to spend a day not doing anything, because it benefits you in the future and teaches you to nurture yourself, because 9/10, ain’t no body gonna do that for you. You’re responsible for your own wellbeing, and that includes your mental, social, physical, spiritual and psychological wellbeing.

 

We’re the ones who are in control of feeling good, 24/7. We’re the ones in control of whether we’re tired, stressed, anxious, feeling lost or empty or whatever. It’s all about our mindset and what we’re doing every single day to nurture ourselves and bring ourselves closer to abundance and living each day with such tenacity, vitality and purpose.

 


So I feel the purpose of this blog post, is to just let you know that its okay to just be.

To just be in whatever mood or situation you’re in, its aight, roll with it, don’t overthink it. Trust that everything has a purpose and a reason, and trust that you’re also the only one who’se going to get you from there, to the next place you’re needing to be, so don’t go waiting for some sign or someone to do it for you. Like if you feel like shit, do stuff you love that makes you feel not-shitty, and practice makes permanent.

So implement that, implement daily buffers that make you realise how dope life is and how privileged and blessed you are. I think we forget to appreciate our lives and days and hours and minutes and how precious it is and how much value we can add to the world when we align with ourselves and our purpose and our souls’ loves.

 

I also feel this is the optimal post to chat about such buffers to put in place, that I do to ensure that I’m able to feel able to “go go go”, and not burn out, which is often like a “behind closed doors, suffer silently” type thang that goes down amongst us. Like whether it’s contributed from uni and exams, work, relationships, other stressful shit, there’s so much flying at us millennial’s every day, all fighting for our attention and that shit is mother fucking draining.

 

I also am like the only person who doesn’t have snapchat, and why, coz that is a mother fucking waste of my time. Like I’m writing this blog post, and instead I could be opening snaps and looking at myself with cute filters, like nuh uh. All our SM notifications, all the scrolling, our phone lights always turned up, laptops on till 12am, like soz boo’s but this is all negatively impacting your progression and physiology. But like I’ve banged on about before, its all about awareness, like if you’re aware then you have the power and opportunity to change and improve things, but that’s totally on you to adopt.

 

So, I’ve talked about nightshift on the iphone, and f.lux on our laptops to block out the blue light on laptops and devices, so melatonin production doesn’t get pushed back and we find it harder to fall asleep, this also impacts our cortisol rhythms.

Cortisol tends to get a bad wrap as being a bad thing, but like everything in our body, it’s all about the sensitivity of the hormone that determines whether its positive or negative. We need cortisol, we die without cortisol, it’s the dis regulation of the response to cortisol that fucks us up. So, when melatonin gets messed up through our devices, which I’m not at all dissing, like I fucking love my iphone and social media and the dope tech era we live in, and I’m super excited to see how tech’s going to advance and change our lives for the better.

But I also feel like our biology hasn’t caught up or adapted effectively yet, hence why we’re seeing so much more anxiety and burn out amongst us, because we’re not putting in the necessary helpers to make sure we’re staying feeling dope AMAP (as much as possible, also made that up haha).

 

So, warming up our devices helps to regulated melatonin, and as in our previous blog about sleep, sleeps super crucial for memory consolidation, weight loss, muscle growth, apoptosis (cell death, which is necessary) and mopping up free radicals, toxins and damaged cells. Sweet. Sleep is dope, yet our society makes it out to be cool and a badge of honour to not sleep, but its like your body is sad, you feel like shit, you cant perform at level 100, like hello sleep is a necessity for being a bad boss biddie/(I don’t have a male equivalent for biddie yet, ill hit ya back on that one boiz) and being able to pump it every day, like I said in my IG post, take care of your body and it’ll take care of you and get you to where you need to be. (scope our blog bout all things sleep and beyond)

 

So, that’s that, second ADRENAL HEALTH, is integral. I’ve mentioned it before, and you know ima mention it again I LOVE ATP science’s (@atpscience) CORT RX. It’s a killer combo of adaptogenic herbs that helps your body deal with stress before firing the stress response, thus ensuring your cortisol regulation rebalances and gets your circadian rhythm and cortisol release back insync so youre waking up feeling fresh and not getting that 3pm crash – we’re talking bout withania, schisandra, turmeric, rhodiola, all those goodies. Tied into CORT RX, I also LOVE Teelixir’s (@teelixir) immune defence and their primal energy, which are combo’s of medicinal mushrooms and herbs like astragalus, that are also adaptogens and rich in immune loving nutrients, WOOO.

 

I also am not okay without supplementing with magnesium!!! Mag is my boo. It does too much in our body, and is especially a stress buffer, and low mag is linked into anxiety and irritability, shit sleep, lowsy bowel movements, cramps, twitches, dem tings. So a good magnesium supp goes a longggggg way. Defs love (avoid magnesium oxide as its poorly absorbed, look for a citrate, citramate, chelates, glycinates, orotates and yep.

 

B12 being a vegan biddie is also my honey, as is SPIRULINA / GREENS POWDER. Legit #swampsmoothies for life. So cell-fuelling rich (i love Green Nutritionals green superfoods). Also FUN FACT, a person who eats 1 cup of greens day (we be talking veggies here) has a brain that scans up, 11 years younger than a person that doesn't. AKA if you eat greens it protects your brain and keeps it young and juicy, like thats dope. 

 

I also really love Dave Aspreys Bulletproof MCT oil in my morning coffee, for them polyphenols getting right up into my brain and I can legit just recall everything so fluidly and just feel on and g to go (i also pop in the teelixir's immune defence and primal into this blend and have a cup of straight up goodness).

 


 

Off the supplement department, sunshine and vitamin SEA (and D) are also key players in ensuring I take care of myself in epic times of pump and stress. In general, get grounded. Get outside, get in nature, take your shoes off, breathe in that air, and just enjoy being outside. A little goes a long way to recharge us and realign us.

 

Following on is the movement you love to do, whether its yoga, weight training, F45, HIT, boxing, walking, pole, whatever you love to do, do that. Movement revives our bodies and mind, and gives us an outlet as well as being an acute stress, strengthens our bodies and minds resiliency, so we’re better able to adapt with the stress and shit that gets thrown at us in life.

 

I also feel like doing what makes you happy and treating yourself is crucial. We’re wired to do things for reward and payoff, so if you’ve got to hustle and grind and pump it, give yourself some TLC and play TLC simultaneously. Like for me, I love to cook and bake and that makes me happy. I also love to just go explore, and also stock up my pantry hahah, so these are the things I do which make me happy and fill me back up. And reading. And writing and doing blog posts and just shit like that. So find what you love to do, and schedule that in to ensure you’re filling yourself up so you’re able to not run on empty and get chronic fatigue and burnout and just feel like shit, and wreck your metabolism and recovery and everything else. And everyone’s unique, so take a min to be like “what fills my soul up and makes me feel super good” coz 10/10 that’s gonna be the thing you need to implement as often as possible to ensure you’re feeling bomb whilst chasing your dream.

 

I think that’s the end of my story for now.

 


Key points;

 

-       its okay to just be, and not always have your shit always on and together and feel lost and tired and worn down, like ITS OKAY. LOVE YOSELF. You’re not a machine

-       Put in place key strategies that support you and your lifestyle, AKA adaptogenic herbs, greens, magnesium, movement and doing your fave things.

-       Love yoself. Because youre awesome.

 

The end

 

E aka TMN 

(this has nothing to do with this but i'm bumping it whilst writing this and feel like be your bodies best friend and take care of it) haha 

 

 

10 books every millennial needs to read

Paper as in books. Because i think i'm clever. 

This week i'm divulging my current fave 10 books around just fucking life in general, sprinkled with a lil bit of nutrition, as i've had a lot of people ask me for book recommendations (can't stop won't stop; the bad boy story aka my story about reading books).

10 BOOKS I LOVE, AND WHAT I’VE LEARNT / ADOPTED FROM THEM

 

1.     You are a Badass – Jen Sincero

 

Okay so I’ve literally recommended this book to everyone / sent soooo many people copies to read. I’ve said it before, and ima say it again – this book needs to be engrained within the school curriculum (minus the language but eh, fuck it).

 

My fave key takes away from the book is/are;

The stories we tell ourselves. Its our self-talk, our inner monologue that’s on 24/7, that wires our beliefs, actions and habits. As Napoleon Hill says and Buddha teaches; thoughts are powerful, what you think, you become. And this is so insanely true. If you tell yourself over and over, that you’re not good at ____, you’re bad at ___, you’re always late, you’re forgetful, you’re broke, you’re “okay”, the list is endless; all these negative connotations are on constnant replay and literally rule your life. If you tell yourself you’re not good enough, you believe you’re not good enough, you act like you’re not good enough, you make bad food choices, you don’t create an exercise routine, you date fuck boys and the whole time you’re complaining like “why aren’t I losing weight, why do I always choose shit guys, blah blah blah”. Its like YO WAKE UP, stop telling yourself and telling others these stories, because very time it comes out your mouth, your brain makes a memory, it flex’s that muscle, and you say it over and over, that memory gets stronger and it just consumes you and you don’t even realise you’re doing it.

So watch what you say to yourself. Be aware. Be conscious. And start switching up the stories you tell yourself and others like “I’m gonna end up alone” um no, you just haven’t met anyone who’se awesome enough for you. Da end.

 

So what you think determines what you say, how you feel, what you believe, and your belief’s create your habits, and your habits create your life. Moral of the story is; you become what you envision yourself to be. So feed yourself awesome, loving, bad bitch / thug nigga thoughts and watch your life change.

 

2.     Linchpin – Seth Godin

 

Ah I love Seth Godin. And Linchpin was super insightful and like so many light bulbs went off.

In a nutshell, what I took away is that the entire system / world is structured to make you be a clog in a machine. Just do you 9-5, pay your bills, be content with what is. The school system is structured to spit out copies, based on a pre-written and unchanging curriciulum, one that doesn’t support creative thinking, self-expression and exploration, emotions, one that doesn’t even teach you real life skills that you need, like how to do a tax return, how to change a tyre on a car, how to realise your own purpose, like SHIT WE ACTUALLY NEED. Like we spent so much time putting notes in our classpads about trigonometry formulas, like SERIOUSLY, HOW DOES THAT EVEN HELP US.

 

Anyways, not only that, the school system hasn’t changed much in last like 100 years, its not preparing the next generation for our current and the future, like why isn’t VR (virtual reality) and AR (artificial reality) being incorporated into schools? Why aren’t we learning about the importance of nutrition in preventing and reversing cancer and disease? But this book just made you realise how society is created and controlled, to keep you being a good cog in the machine. Yet what Seth hammers into you amazingly, is that youre special. Youre creativity – that is what is unique. That is all that matters. You. Your ideas, thoguhts, your art – whether it be traditional forms of art; music, dance, illustration etc, or other forms of art; like Tony Robbins ability to touch and change so many peoples lives through his art of empathy and connection. Its that art, that creativity, that part of you that you KNOW is in there, that maybe you’ve dabbled in, or felt it spring to life when you did something, its that magic that you need to grab, amplify and share that art, that magic with the world. For yourself and for all of the human race. E.g Elon Musk.

 

3.     Daring Greatly – Brene Brown

 

This one I’m kind of cheating with as I just started it but GAD DAMN, IM ALREADY SO OBSESSED, MIND BLOWN AND IN LOVE with this book!!!! So far, its all about vulnerability – and how being vulnerable is the key to actually living life. How we exist in a society and community that focuses on lack of, of comparison, of how emotions are weakness, yet hello emotions are what makes life have purpose. And that its connection, human connectedness that gives us purpose.

Vulnerability is both insanely terrifying, but also achingly necessary. Its being allowed to be seen, to be your true self, to do things that scare the shit out of you, that make you vulernable, that make that lizard brain go – no no no, back into your comfort zone you go, its those moments, that require courage and faith that fill you with so much pride and love. Whether its asking someone you find attractive for their number, or telling your parents you’re depressed, or gay or telling your partner what you want in bed, hell telling someone you love them, that’s vulnerability; but on the other side of that; is the magic. Is the freedom, the burst of emotion, the contentment the good shit. So don’t confuse vulnerability with being weak, it’s the opposite, its courage. It strengthens the sense of self, and grows you as a person. Be vulnerable, allow yourself to be seen, don’t let fear of judgement, criticism, people laughing at you or belittling you, or even hurting you hold you back, what you gain is always outweighs that safety you feel.

 

4.     Mindset – Dr. Carol Dweck

 

This one's a real goodie, and sets the foundation for creating a growth mindset, rather than a fixed mindset. In a nutshell, I took away so much goodness form this. Carol guides you through the studies and the research shes done, about how people attain either a fixed mindset – I’m good at, im bad at, its either black or white, and they don’t tend to try to improve or change it. They feel they’re born with a certain amount of skills and ability, and that’s kinda it. Whereas individuals with the growth mindset, believe you can cultivate any skill you want, and that youre always able to improve and grow. Makes sense. And then you kind of reflect it onto you and your life and you’re like damn, I can literally improve in any skill I want, the book essentially embodies Tim Ferris and how we shows you, you can do anything if you put in work.

Moral of the story is; stop limiting your capabilities and realise because of brain plasticity and being human is awesome, we can train and teach ourselves to become better and amazing at anything and everything. E.g Michael Jordan's story, its like natural talent only gets you to a point, and then its up to you to go higher

 

5.     How Rich People Think – Steven Siebold

 

This ones a goodie for deconstruscting and rebuilding our mindset around money, and whats been engrained in us since we were kids by our parents. Its set out in a like contrast type way, like a situations given, and then how normal people react, and then how rich people react. Its also important to note although we always associate rich with financial prosperity, boi you can be rich in a pleather of ways, rich in health, rich in happiness, rich in vitality, rich in energy, rich in love, ALL THE RICH! But as we know, money gives us opportunities, it provides freedom, security, the ability to help others, to change the world for the better. Money isn’t the enemy.

 

He also goes through and debunks the typical associations about rich people, that they’re selfish, evil, greedy, but its like nuh uh, money just makes you more of the person you are, it just reveals your true self. Like is Oprah selfish, greedy or evil?!?! Nuh uh, she rich as hell and is like the nicest person ever, its just lame bitches who ruin the idea of being financially rich for everyone else. It just shifts your way of thinking about money, and how rich people are actually awesome, they’re the one’s who’ve made our world better, enabled us to live safer, longer lives, happier, healthier, they had the killer ideas that solved our problems and that’s way they’re rich, and they worked fucking hard. Lazy people ain’t rich, and its lazy people who bitch about rich people. (I felt like Big Boi and the Millionaire verse just then haha).

 

6.     0-1 – Peter Thiel

 

So Peter co-invented Paypal. Yep. He did that. 0-1 is super cool, its all about creating something NEW so solve a problem, rather than just regurgitating the same things but in your own way and trying to sell it as different. Its like bruh, it’s the same teeth whitening ingredients just over and over and over again. The guys who did it first, they’re the 0-1 niggas. The rest are just copy cats jumping on a bandwagon, aka going from 1-2, just adding a new feature, new update, new sumin but its still the same product. Peter encourages you to think massively outside the box, like what problem can you solve that’s not invented yet? Whether it’s a tangible object, or a service, what can you give to people that’s not out there yet?

 

Like that’s what I aim to do. I want to be/am this authentic, millennial, science-nerd, biddie preaching plant based nutrition, self-love, and be a dope life coach and just help everyone be the best versions of themselves, so that those people can be the 0-1 people, so they can change the world, I want to be a vehicle for that. I also want to just live my life being my authentic self 100% and inspire others by just being me, like when I first started I wanted to write blogs, and launch my nutrition and life coaching business I battled with whether I be like a proper science dry milk-arrowroot biscuit type person, and then I wrote a few and was like UGH THIS IS KILLING ME. Because I thought I needed to be a “proper” nutritionist / educator, and then I just totally wrote like myself and I’m like YAS and then everyone’s like giggling with me because I talk like the real 23 year old crazy gal I am. Plus I’m goanna invent some other cool shit along the way, that’s new, that’s 0-1. And you are going to too. So get around it. Write lists of problems you cant find solutions for, and then solve that shit. VOILA. 0-1. Pow pow.

 

7.     Do Cool Shit – Miki Agarawl

 

I totally loved this book and Miki, ah such a babe! I DM’d her (I think I DM like every author I love and tell them I love them) and we had a convo that was like “NO YOU’RE AMAZING, NO YOU’RE AMAZING”. Anyways, this book is super great. It has similar features as I feel most of these books do, its like a growing mountain of self-confidence, self-esteem, growth and just pulling you out of the matrix in the words of epic legend Tom Bilyeu (you can thank me later).

 

She invented, like what Peter teaches, the first gluten & dairy free pizzeria in New York, and tells her story. She also created fucking period proof undies?!?! and also totally helped solve a massive hygiene and sanitation issue for women in third world countries at the same time. LIKE CMON, THAT IS FUCKING COOL, boys even you cant deny that’s awesome. Anyways, I got a bit off topic. Its like Miki talks to you throughout the entire book, and her stories super motivational and just makes you wanna do cool shit with your life, and not be a cog in the machine, aka be a Linchpin. She also gives you heaps of resources and ideas of how to get your idea up and running, although it’s American you can totally Google the Australian equivalent and figure it out. I took away just following what I fucking love to do, and not feel like I cant live my life the way I want. Like I don’t have to work for anyone else, I don’t have to do anything. I can do cool shit. And if I work hard, I can make that an empire, and live a dope af life. And you can too. DO COOL SHIT, don’t be boring. Make up your own rules, your own life and go and do whatever you love to do and help people in the process.

 

8.     Sleep Smarter – Shawn Stevenson

 

I’m such a science nerd, and I totally resonate with Shawn his podcasts are super fun (The Model Health Show), and he just gives you the good science facts but like in his way, and him next to Arianna Huffington (I also will read her book) are sleep experts. The book breaks down the vital importance of sleep, and how our society celebrates sleep-deprivation, like it somehow means you work hard, like you’re a martyr for your work/the “hustle”, its meant to be worn as a badge of honour and something to brag about, but Shawn laces you with the science and research to be like UM DUDE, sleep is where all the magic happens. Its where our memories solidify from short term to long term, aka pulling all nighters – is actually detrimental, rather than beneficial, where our brain cleans away toxic build up and wastes.  Aka protecting us from Alzheimer’s and dementia, growth hormones released when we sleep aka building muscle and repairing our systems so we can function at our optimal, weight loss happens when we sleep and we could go on and on about how important sleep is, which is what Shawn does.

 

He also gives some killer tips, hacks and recommendations for ways to improve the sleep we do get, and how blue light fucks with our hormones and sleep cycles, and we know our hormones essentially control like everything in our bodies. Shawn’s awesome, the books awesome, sleeps awesome.

 

9.     Proteinaholic – Dr Garth Davis

 

I’ve had heaps of gorgeous peeps ask me about which books I recommend in regards to educating themselves about plants / whole foods / going vegetarian / vegan / and just food in general, and Proteinaholic would be one of them.

 

Garth breaks down the science (also a very sciencey book) and presents the research about how the meat and dairy industry, predominantly America and then the rest of the world kinda followed, tricked all of us into thinking that we need copious amounts of protein in order to live longer, be leaner, be healthy etc etc. Like yes, protein is awesome, yes it is the boss macronutrient and is like so special our body loves it and always wants to hold onto it, and yes, you should eat a protein adequate diet that’s suitable to your needs / goals, however, this doesn’t equal meat being the star of our plate, meal after meal, week after week, and its this pattern of eating that’s caused the high rates of CVD, cancer, stroke, obesity, and just all the Western diseases we see. He also talks about how high-protein diets like Atkins and shit where you eat a shit load of bacon and meat is super detrimental to your body, as meats acidic and pro-inflammatory.

 

It was interesting for me to read, and kind of revolutionised the way I thought about protein, in that even when I was transitioning to plant based, its always like “where do I get my protein?” “will I be able to build / keep muscle?” and then Garth’s like unless you’re living in poverty stricken countries, you’re not gonna be protein deficient. There’s protein in plants, its just not as much as meat, hence why you eat a lot of different veggies and fun superfoods.  He also, like im about to say in Whole, that everything’s always so reductionist – in that we focus on macro nutrients, like just protein, and its protein that’s the star, and its like bruh you need all the other micronutrients and co-enzymes to break it down and utilise the protein. Moral of the story is; eat lots of plants, little bit of protein and you’ll thrive.

 

10. Whole – Colin Campbell

 

Colin also co-wrote with his dad (cute hey) The China Study; which is another great nutrition based novel that tracks the prevalence and creation of Western diseases; cardiovascular disease, stroke and cancer, even things like Alzheimer’s, ADHD, depression, anxiety (more on that in Grain Brain and Spark*), and how its all linked to the over consumption of animal and processed foods.

Whole hammers home the need to step away from reductionist ways of thinking and educating practitioners and people on nutrition and the body. Like we’re taught about the muscle cell, and then we’re taught about the immune system, and then we’re focusing on our macronutrients, instead of realising the body works in a wholistic way, it’s a whole system, physically, mentally, emotionally, spiritually, psychologically, we are one giant system, and its silly that the entire biomedical model is created off “experts”, you go see a neurologist, a dermatologist, a gynaecologist, a nephrologist, a cardiologist, all these people specialise in one system, one part of the body, and 9/10 are not taught/ are completely unaware that all systems impact each other, and its just a massive money scheme (hence why seeing a holistic practitioner rocks, they look at the entire picture). It’s also super sciencey, and is a bit dry if you’re not into biology and molecular pathways, but its cool because you realise the body is a whole, same with food and nutrients, its not just protein, carbs and fats, its not just IIFYM, its not just keto, its like where are your micronutrients, your trace minerals, your bubbi building blocks, we need to stop focusing on individual nutrients and praising them like protein, and realise we need a lil bit o errythang.

 

 

*Spark by John J Ratey,

which is all about exercise and its scientific evidence for curing depression, anxiety, ADHD, improving focus, cognition, longevity and how exercise protects our brain.

Grain Brain by Dr David Perlmutter,

gives you HEAPS of research, evidence and graphs about the inflammatory link with grains, refined carbohydrates and its aggregation of so many autoimmune and other disorders/diseases. 
(these are also great reads bout nutrition and its impact on health)

LOVE NOTORIOUS ELI

upgrading your pantry like a pro

UPGRADE U

 

OF COURSE CUE SONG!!!!

 

That was fun.

 

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

So this week we’re going to do a quick trip into your kitchen, and suggest swapping out some basic foods, and swapping them for their nutrient packed dopplegangers.

 

1.    cocoa out, cacao in

 

Cocoa is the processed version of cacao, which is the mother bean of chocolate. (check out cacao’s health benefits in our earlier blog).

Raw cacao is way more nutrient dense, rich in magnesium, iron, polyphenols, and antioxidants – it actually has over 360% more antioxidants than cocoa... It’s also fermented, meaning it’s beneficial to gut health. Add to smoothies, chia puddings, baking, anyway you’d use cocoa, upgrade dat chocolate goodness to the real deal. 

 

2.    table salt out, sea salt in

 

Whether its Celtic or Himalayan or Dead Sea, either is a way better alternative to regular salt. It’s super rich in trace minerals, balancing out any deficiencies that exist in our lives due to the nutrient deficit of the soils in which our food is grown.

 

It’s awesome for detoxing, electrolyte balance and aids in the absorption and utilisation of nutrients because it provides the cofactors required.

 

There’s also heaps of concern about salt and sodium, and the link to cardiovascular disease. Sodium is super abundant and smashed into processed food, because the food companies know salts addictive and hits the pleasure centres in the brain. So if you’re consuming a diet that’s predominantly real food, aka that doesn’t have a label, you shouldn’t need to worry too much about your salt intake, unless you’ve got high blood pressure or other CVD issues, then we gon need to address that.

 

Also, table salt is fortified with iodine, and is actually processed with other chemicals. Iodine is crucial to thyroid function - which controls our metabolism and thus, energy extraction capability, and whether you have too much or too little iodine can really impact our thyroid and its function. People literally make themselves hypo- or hyper-thyroidism by messing around with iodine. Either way, it’s best to just get rid of that yucky basic table salt and get some real rocks in ya life.

 

PS chicken salt, and all those other flavoured salts/flavours in general, are super high in MSG and glutamates. Glutamates excite nerve endings, and when in high and regular consumption, cause irritability, ADHD, mood imbalances/ swings, aggressiveness, and digestive upset due to increased sensitivity and inflammation. So lets get rid of that shit too.

 

 

3. stock cubes out, bone broth in

 

Like I just said about chicken salt etc, stock cubes and powder are LOADED with so much shit its gross (I googled it and this is whats in it)... sugar, maltodextrin (also sugar), MSG, gluten, wheat, flavour enhancers like 635 (da fuck tho), milk derivatives… also wtf?, anti-caking agents, and sunflower oil which is pro-inflammatory and unstable when added to heat… makes sense to add it to a pot of boiling water hey. As you can see, YUCK! Swap out that stock for either a grass-fed / organic one, or even better BONE BROTH! Plus bone broth is incredible nutrient dense with B vitamins, minerals, collagen and is super healing for the gut. I love Nutra Organics’ bone broth.

Or, alternatively my super cute sister makes her own stock; she's in europe but when she gets back i'll ask her what she does and post it up. 

 

4. cassia cin cin vs ceylon cin cin aka “fake vs real”

 

This one’s surprising to most people. Ceylon is actual real cinnamon, whereas cassia is the more common cinnamon, which lacks effective nutritional benefits and is more for the taste and flavour. Ceylon real cinnamon, is effective in blood sugar control; which helps with sugar cravings, it also aids in insulin resistance, making the body more respond better and more effectively to insulin. It is anti-inflammatory, and fights the bacterial yeast like candida.

 

 

5. pro-inflam oils out, anti-inflam oils in

 

Certain healthy oils such as olive oil, that are liquid at room temperature have lower smoking points, which essentially means when exposed to high heat, they oxidise, and this damages our cells and causes inflammation. So olive oil is best used as a dressing, or non-diretly, such as oven baking on lower temperatures.

 

For high heat cooking methods, stable and saturated fats such as coconut oil, ghee, macadamia oil and avocado oil are more suitable, as they’re able to withstand higher heats without becoming oxidized - which damages cells and our DNA, which aint what we want.

 

We’ve all heard the amazing spectrum of health benefits of coconut oil, with its anti-inflam, anti-ox and gut loving benefits, so for cooking, this is your go to. Leave yo olive oil for dressing your dishes.  Also always store your oil away from light/heat, aka away from your stove/window, as light oxidises and causes fats to go rancid.

 

Vegetable oils – canola, sunflower, safflower, vegetable oil, all those liquid at room temperature oils, yeah stay away from those. They’re pro-inflammatory and inflammation = the root of all disease, ageing and pain.

 

 

6. processed sug out, more nutritional sug in

 

So if we’re wanting to bake and add some sweet tings, and we used to go to sugar whether it be white, brown, raw, icing, or anything else (please do not use splenda also, artificial sweeteners have been shown to be WORSE for you than actual white sugar).

 

Opt for dates; whether you melt them down with hot water and blitz them to make your own date paste, otherwise banana’s, or any type of fruit, pure maple leaf or honey, or even brown rice syrup, would be my other suggestions, coconut sugar also.

 

I personally only use dates or honey, if I need to, otherwise cinnamon or some goji berries, bluebs, strawbs or rasps hits it for me.

 

PS AGAVE AINT GOOD FOR YOU DON’T BE FOOLED. Its essentially all fructose, and fructose although low GI (meaning it doesn’t raise insulin because the sugar doesn’t float around our blood stream like glucose does). It is immediately metabolised by your liver, and our liver’s preconditioned to only be able to break down small amounts of fructose, generally found in fruit, because that’s how our cave man ancestors consumed it, and it wasn’t all year round because of global economies which is accompanied with vitamins, minerals, fibre, starch and other plant nutrients. Whereas agave syrup is like straight up fructose hittin ya liver and causing all kinds of shit.

 

Although these are naturally occurring sugars, and contain trace minerals and health benefits e.g dates are high in magnesium and potassium, honey is anti-bacterial and anti-microbial, they’re still sugar. So just be mindful and don’t think that because they’re natural that you can consume lots and it won’t have the same effect as white basic bitch sugar.

 

 

7. refined flours out, alterative flours in

 

Yo if you have white flour in your cupboard, bitch get that shit outttttttt. White flour is refined and processed and causes a spike in insulin and is stored as glycogen in our muscles and liver if not immediately burned or used for energy. It has zero nutritional qualities, oh and IT CONTAINS GLUTEN, which as previously mentioned is probably, along with refined sugar, the worst thing you can put in your body. If you’re baking, upgrade to buckwheat flour, coconut flour, almond flour, use LSA meal or almond meal, chia meal, for savory try quinoa flour, chickpea flour, theres so many flour alternatives out there now its crazy.

Get swappin.

 

8. artificial mylk out, real mylk in

 

Got mylk bitch?

 

This ones a personal fave topic of mine, because as soon as something is deemed “healthy” so many basic bitch brands jump on the bandwagon and create a version and market it as healthy.

 

All almond / plant based milks are not created equally. If you read the ingredient list of the pleather of milk alternatives you’ll be shocked and probs grossed out by how many ingredients are in there, some preservatives, additives, flavours oh and some sugar is always added, it might just have a fancy name like cane sugar, barley malt, brown rice syrup, palm sugar, evaporated cane juice, fruit juice concentrates, anything that got an ‘ose’ or ‘ol’, that be some sug sug.

 

Also these basic brands have around 2% almonds in their “almond milk”. And half of these brands, don’t even taste like almond milk! Its crazy. They’re also always heated, killing a lot of the enzymes, protein and nutrients that almonds actually contain.

 

If you’re unable to make your own (which is way easy, soak overnight, blitz with water, push through mylk bag, VOILA), certain brands do it best; Almond Milk Co and Nuts over Milk, are the best. Second to them, Nutty Bruce and Australian Organics Unsweetened Almond Milk. Anything raw and unsweetened is what you’re gonna want to look for and consume.

 

 

9. condi-don't and condi-do's

 

Another biggie is condiments – spreads, dressings, sauces, pastes, dips, pesto’s, all those things, the amount of shit packed into them is actually unreal, and also so easy to make yourself or find good wholesome products. Again, like all processed basic bitch shit, its pumped full of sugar, salt, artificial colours, flavours, stabilisers, and other ingredients to increase shelf life. Like an easy example is peanut butter, Kraft and all those brands add vegetable oil, salt and sugar, not only making it more addictive, causing energy crashes (coz of the sugar), but also disrupting hormonal balances, and contributing to inflammation. Source yourself some decent condiments that aren’t accompanied with an encyclopaedia of additives.

 

DA END

 

a millennials guide to sugar

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

Sweet Serenade

King Push. But the only thing getting pushed on us these days is s-u-g-a-r. 


 

Firstly, We have sweet receptors in the brain, and biologically in the Neolithic era, we were rewarded when we found sweet foods, like berries, because it meant an abundance of calories, and back in those days, food was scarce.

 

So we’re biologically predispositioned to crave, source out and consume sugar, and when we consume it, it triggers the same reward response as addictive drugs.

 

Numerous studies have given mice both glucose (sugar) and intravenous cocaine, and in every single study >94% of the mice, chose, and went back for more SUGAR. SUGAR OVER COCAINE.

 

Why? Because when we ingest sugar in all its forms – glucose, sucrose, fructose, lactose, artificial sweetners (saccharin, aspartame, suclarose), sugar alcohols (sorbitol, xylitol, mannitol), “healthy alternatives” (agave, coconut sugar, brown rice syrup, maple) it triggers the reward part of our brain and releases opioids and dopamine – making us feel good.

 

To get into it, sugar activates this thing called the “mesolimbic dopamine pathway” which connects a part of our brain that's a major producer of dopamine and another that's associated with reward and motivation.

 

Dopamine – our feel good neurotransmitter, is connected to reward and pleasure, and having sugar causes the release of dopamine. 

 

sugar = dopamine = pleasure. it's evil. 

 

Binging, cravings, addiction and withdrawls are all real, legit experiences when detoxying from sugar. When we consume sugar on a regular basis, we become desensitised to its effects, and see ourselves consuming more and more to feel satisfied. This usually leads to binging, because our brain is chasing that feeling, that release of opoids and dopamine making us going back for more and more, until we literally feel sick. And even more interesting, when you withdraw from sugar, the next time its available and if you can’t resist, you go back and have even more, and thus the viscious addictive sugar cycle continues.

 

We experience withdrawls – anxiety, edginess, headaches, anger, we’re snappy, fidgety, erratic, cranky, bitchy, you name it, when coming off sugar it’s a legit come down.

 

I’m sorry, but it gets worse, so not only are we biologically predispositioned to crave and consume sugar, it also causes inflammation within the body and creates havoc in our gut aka microbiota.

 

We all know about T2D (type 2 diabetes), and sugar is at the very centre of the disease. Over time, as we consume high amounts of glucose and have other poor lifestyle factors, insulin – our hormone that gets released when sugar enters the blood stream gets less effective - resistant. It’s receptors on our cells become so used to seeing insulin, its like “oh hey, you again, I’m kind of over opening the door for you, since I see you all the time, and you just keep coming back”. So our cells become resistant to insulin, not absorbing it. This causes oxidative stress aka inflammation in our body.

 

Anyways, what our livers does is be like “omg guys why is there still so much glucose in the blood stream still, fine, i'll pump out some more to fix this silly problem". And then our immune system is like “GUYS WHAT IS GOING ON, I’m going to come and investigate” and so in comes our inflammatory response, our macrophages, lymphocytes, helper T-cells (how cute is their name though) 

 

And then next door, our adipose tissue aka fat is like drinking up as much glucose as it can, releasing inflammatory markers in our body, creating an inflammatory response, and it all just feeds into each other. T2D is a massive ingredient to developing cancer, heart disease, and cardiovascular disease...

 

And before you’re like “I’m not overweight or obese, asif I have insulin resistance”, YOU DON’T NEED TO BE OVER WEIGHT OR OBESE TO BE INSULIN RESISTANCE, there’s a cool acronym: TOFI (thin on the outside, fat on the inside). Moral of the story is, sugar is a corruptive mother f*cker, if you’re nervous about being insulin resistance I’d just reduce / cut out sugar in general, otherwise you can get your fasting blood glucose levels checked by your dr.

 

And even if you avoid sweet foods, SUGAR IS IN EVERYTHING! the big food industry jumped on the "low-fat" dumb ass band wagon, and so when fat went down down, sugar went up, otherwise consumers aka us wouldn't buy it because it wouldn't taste good. Honestly, anything you buy in a jar, can, container, packet, anything, read the label, i bet you theres sugar in there. There's sugar in bread, sauces, milks, canned beans, tuna, cereal, dried fruit, soups, and just so much more its honestly insane.

 

What does this mean? you might be trying to cut down sugar and get rid of it, but it's been sneakily put into things you thought and were told are "healthy".  Now i've told you, its time to be aware, to look at what you're buying and if its got a label a) its not real food b) theres probably sugar in there. So fuck it off and find one that doesn't. 

 

Also sugar and our gut are not friends. Sugar feeds the bad bugs in our microbiome - which we know is like the king of the castle and essentially controls our entire life haha. Cheers bacteria you legends. Having an inbalance of good : bad bacteria, can negatively effects our energy production, memory, learning, cause gas and constipation, candida (thrush) and so much more.

 

Sugar is a microbiome disruptor, with studies linking high-sugar diets to hormone disruption – insulin (which prevents weight loss) sleep pattern disruptions (we love sleep, see our last blog). 

 

Our bodies and gut aren’t equipped for huge amounts of sugar and it causes metabolic dysfunction and just fucks up our entire bodies haha. So look at what you're eating, get rid of anything packaged with added 'ol's' and 'ose's' and say bye bye to disrupting, evil sugar and hello to freedom - more energy, weight loss, better digestion, no sugar cravings, crashes or gut dysbiosis 

 

Is there any hope for us? I hear you sweet tooth’s saying (its okay, my sister is one of them). YES, KIND OF

 

So, theres healthier alternatives, and when I say healthier I just mean there is more nutritional value, so its not just empty sugar, but it is still sugar, so we want to not consume lots thinking its not the same thing. 

 

Dates/date syrup, honey, pure maple, coconut sugar, brown rice syrup are probably the better of the lot. But there’s also fruits, like berries and banana’s which are super sweet and can be used to hit that sweet spot, and pack in the beneficial fibre to slow down the release of glucose. Fibre is our best friend.

 

People like natural sweetners, like your stevia, birch xylitol, thaumatin – if you wanna, go for it, I’m just pro mumma nature so I’m bias.

 

You want to avoid the shit out of refined sugars, white sugar, corn syrup, HFCS, brown sugar, palm sugar, agave, all those artificial sweetners (saccharin, aspartame, suclarose), sugar alcohols (sorbitol, xylitol, mannitol), even milk is high in sugar (lactose be a sugar molecule),

 

Pretty much if it ends in: ‘ol’, ‘ose’, it’s gonna be a no from me.

 

Some strategies to overcome our sugar addiction, check into rehab.

Nah, but kind of?

1.     is to just not consume it. You’ll feel like shit, but I’ll pass think of everything you’re gaining like no inflammation and cancer and disease…

2.     get more and better sleep (scope our other blog), as when we’re tired our brain sends out messages saying GIVE ME FUEL IM TIRED, and whats the easiest, most dense, richest source of glucose? All those sugary 'foods'.

3.     Add in cinnamon (balances blood sugars and helps with cravings)

4.     Bump up chromium rich foods, magnesium, zinc, to fight off cravings (deficiencies in these minerals often cause cravings also…) even reach for a supplement to boost your levels and then maintain with dense plant sources – broccoli, green beans, tomatoes, romaine lettuce, cacao, green leafy veg, brazil nuts, flax seeds, pumpkin seeds, seafood.  

5.     replace it with natural sugars (for when you’re like “treat yoself”) and combine it with some good fibre – chia, flax, physillium husks.

6.     Eat more good fats so you won’t be hungry or craving because you’ll be satiated and a happy baby

7. Don't buy low-fat, and try to reduce/cut out packaged and processed franken foods 

 

Sorry Outkast, you may be our neighbour but we ain’t gon give you some sugar.

Hey-Ya.

 

- E

 

 

 

why sleep is sexy (and productive)

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

 

I secretly have been waiting to talk about sleep for so long, like I love bedtime. I honestly smile and say “yay” when I get into bed, legit. Like I was ALWAYS that person at a group sleepover who went to sleep first and early, which wasn’t cool, and pretty sure I’ve defs had a few dicks drawn on my face in my lifetime.  But zero regrets.

 

Sleep is so awesome and a lot of us act like its some unimportant, nuisance, like “ugh bedtime". Maybe this is because it’s a passive process and we feel it doesn’t matter because we don’t have to put effort in for it, like we do exercise and our nutrition. But hey, guess what, we do.

 

Like first of all, sleep is so cool it has its own outfit dedicated to it. Like pajamas are dope.

 

Secondly you friggen have cool dreams and wake up feeling awesome because you went on a magical journey into your subconscious. Its like a crazy movie plays in your head, and that alone is awesome.

 

Thirdly, you grow when you’re asleep, sleep is anabolic (building up),

and process all the information from that day. Like cmon, you cant do that when you’re awake, it’s the missing link to being a triple threat. 

 

Depriving yourself of sleep is legit a form of torture, and puts you on the path for T2D (type 2 diabetes), insulin resistance, weight gain, decreased cognitive function, poor memory, decreased efficiency, and ain’t none of that going to get us to be our most amazing selves.

 

OKAY SO

 

When we sleep, we release human growth hormone (GH) – and yep, you guessed it this legends involved in the growth of our muscles, bones, brain, tissues, everything, hence why babies sleep so much, coz they growwwinnnggggg.

 

When we’re training, our growth happens when we’re sleeping, and exercise promotes more restorative sleep thanks to its hormetic effects. GH is produced during sleep and peaks at 11pm, and continues till around 2am. so if you’re working hard, pumping/stretching/running/cycling/whatever it out and wanting to maximise your results, try get in that key growth period of sleep. 

 

Information and memory processing also goes down during sleep,

allowing us to literally be smarter, remember more, and integrate our day into our subconscious, and thus, us.

Sleep allows us to become who we are - all our actions, everything we heard, saw, smelt, that gets stored in our memory bank and builds our existence and awareness.

 

What I think is one of the coolest things about sleep, is that this is when all the toxins, plaque and built up nasties are swept away from our brains.

 

When we sleep, our brain cells shrink, and this allows for the cerebrospinal fluid (my favourite word ever btw), to pass between the cells, and clear out toxins and cell waste that if unable to be cleared, increase “dirty brain” diseases like Alzheimer’s.  

 

Even more interesting/crazy, is when you’re sleep deprived, your lizard brain (amyglada) hacks your ability to make decisions, potentially causing us to do dumb things and regret it, like eating yucky foods that don’t love our body. Its okay, its not you – it’s lack of sleep, go get some.

 

We can’t talk about sleep and not talk about sex. But before we get to that, we have to back it up (lol) and talk about melatonin. Melatonin is our “get good sleep” hormone (in the wise words of the legend @shawnmodel). Melatonin naturally starts secreting around 9pm, and is linked to the rising and setting of the sun aka our circadian rhythm. What does this mean? We’re genetically wired to go to sleep when it gets dark, like we ain’t owls.

 

(HACK: as it gets darker outside, turn more lights off, dim your environment, and allow your body to sync up to your natural circadian rhythm).

 

And the precursor to melatonin? Serotonin. Yep, our beloved happy hormone, and also totally why an orgasm sends you straight to sleep (fun fact #1). Moral of the story, which one of ya’ll is going home with Trigga? Haha but nah, sleep and sex are besties, and it’s all about quality sleep not quantity. There’s no magic number for hours of sleep, (but hey lets aim for 6-8), as each individual is different, but listen to your body and indulge in an early night if you’re body is telling you yes, like R Kelly.

 

So we know melatonin is the good guy, then cortisol gets the role of being the bad guy, but hey we need this bad boy. he’s the one who wakes us up in the morning, gives us that burst of energy to get out of bed and begin the day.

If this burst doesn’t sound familiar, then you my friend, are tired and wired. Chronic exposure to stress throughout the day sees cortisol constantly released, increasing risk for adrenal fatigue, burn out and poor sleep (not to mention the inflammatory cascade stress causes…).

 

(HACK: if you have difficulty getting up in the morning, jump on some adrenal-loving-adaptogenic-herb combos like ATP Science CORT RX and deal with the stressors head on)

 

Now we gon talk about electronics.  The blue light that come out of the screens severely disrupt our melatonin release, with studies concluding each exposure delaying melatonin production by 30 minutes (fun fact #2). So those late night movies and IG dips, yeah they’re pushing you falling asleep back and back and back.

 

One app I LOVE for my devices is f.lux – you pop in your location and it reduces the blue light spectrum on your screen and offsets it with orange light depending on when you wake up in the morning, aka it like syncs to your life.

For our phones - sleep cycle is such a goodie. it tracks your sleep patterns and wakes you up when you’re in the lightest sleep stage with this angelic noise – so no more hectic alarm jolting you out of bed and making you grumpy.

iphones also now have a built in “night shift”, with the ability to counteract blue light at your preference.

 

some cool things we can utilise to promote a better sleep;

1.     magnesium oil - magnesium is the ultimate mineral for better sleep, spray and rub it in the places you hold tension, tend to be sore and experience cramps (gals rub this shit on them ovaries of yours during your period, bye bye cramps). Killer brands include Salt Lab & Ancient Minerals.

2.     sleep promoting herbs; kava, lavender, passionflower, zizyphus

3.     mediation / breathing exercises / stretching

 

Creating a sleep habit is just as important as exercise and diet for key progression and happiness. We work up a sweat, fuel our bodies with the most nutrient dense foods, yet fail to treat ourselves to sleep – which is where allllll the magic happens, happy sleeping babies.

x E


- Stevenson, S 2014, Sleep Smarter, Model House Publishing

 

8 energy boosting foods

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

Okay so this week we're exploring 8 awesome assimilate-able foods you can add into your life to boost your energy, fight fatigue, support your adrenals and just feel some more 'pezaz' (it kept auto correcting it to pizza, like no haha).

We're going to attack energy from all angles, from boosting brain energy, to enhancing sleep, balancing cortisol, caffeine hacks, adrenal support and thyroid function for cellular energy production

 

Okay, so here we go

#1. SPIRULINA

I'VE BEEN DYING TO TALK ABOUT SPIRULINA, i legit offer it to people like its crack "like oi want some spirulina?" 

BECAUSE ITS SOOOOO DAMN AWESOME and i will dedicate an entire blog post to the super greens because everyone should be taking some kind of supergreen supplement, period. 

okay, so spirulina, its an algae! super rich in omega 3,6 & 9 (remember we need to get our omegas from our food, important for brain function, inflammation, cholesterol, etc), its actually a cool source of protein!! yep, random i know, but it is! (2g protein per 3g serve, which is like 1/2 tsp)

also super high in B12 (energy producing), all the B vitamins actually, which are all involved in stress management and energy production, vitamin K (important for bone health), magnesium (stress buffer), calcium and iron which we need to be able to carry oxygen to our cells.

i love Green Nutritionals Hawaiian Spirulina, do tablets if you're not ballsy enough to pop it in your smoothies and have swamp smoothies on the daily haha

#2. MCT oil

cool so MCT oil = medium chain triglycerides = good fats that is our brains fave source of energy,  with our brain being made up of 60% fat (ding ding hence why "low-fat" is fucking dumb).

MCT oil bypasses digestion and gets straight into your lymph - which is like a super highway that filters toxins and water and all the things.

so MCT oil powers your brain, its like a shimmy shimmy ya for memory, focus, concentration, and can also aid in fat loss - win win 

it's derived from coconut oil, and pop it in smoothies or your coffee or just be a boss and take it from the spoon, it literally just tastes like silky coconut oil haha. Bulletproof's brain octane is my fave brand

#3. MEDICINAL MUSHROOMS

chaga, reishi, cordyceps, lions mane - all those medicinal baddies, portobello you can't sit with us

the medicinal mushrooms are phenomenal for so many reasons, I've been experimenting with them and have noticed MASSIVE changes, especially in regards to fatigue, energy and just overall feeling good.

chaga and cordyceps would be my first two to try when starting out, with Teelixir being my go to, 

chaga is a powerhouse of goodness, its like Kendrick's telling chaga to be humble because its that good. chaga increases power, energy, stamina and the bodies healing processes

cordyceps are a dope addition for not only increasing mental energy, but it also builds physical power and increases sexual vigour 😏

reishi is a king in stress management and protecting us and our immune system. its another awesome adaptogen, helping us to calm our minds, reduce stress and gives our body the ability to boost energy through its functions

a cool thing to mention is also how similar our DNA is to mushrooms, so our body is able to easily identify the nutrients that exist within mushrooms, making them the ultimate partner in crime

#4 MACA

we touched on maca in our first blog post . maca's full of B vitamins - energy producing, its an adaptogen - meaning it allows our body to be able to deal with stress better, and thus not produce so much cortisol - our stress hormone. it also boosts endurance and stamina from its abundance of minerals and vitamins.

#5 MATCHA

aka grounded up green tea leaves! matcha contains caffeine, but unlike coffee beans, they hit different receptors and have a more slow release of the caffeine over time = no hecticness and no crash. it's also super packed with antioxidants and phytonutrients, and can boost your energy in a more loving, long-term subtle way.


it also doesn't have the acidity factor of coffee beans, so it won't cause inflammation or irritability within the gut

#6 CACAO

cacao in relation to energy production comes in two ways. first, cacao actually contains caffeine! so it'll give you a pep that way, secondly, cacao is super high in magnesium, awesome for promoting recovery and rest. not only that, but its also a buffer for stress, aiding our body to deal with it better meaning we're not getting run down freaking out about everything as much.
 

magnesium helps us to get better sleep and better recovery, with studies linking insomnia to magnesium deficiency. moral of the story is: eat cacao

Loving Earth's my #1 for both maca and cacao 

#7 KELP/SEAWEED

we're talking nori, dulse, wakame and kelp. these guys are a rich source of B12 and iodine! Iodine is suuupppeeerrr integral for thyroid functioning - one of the master glands in energy production. having a sluggish metabolism and under-active thyroid will cause fatigue, tiredness, insomnia, feeling sluggish in general.

by consuming kelp and seaweeds, it naturally can boost our thyroid so we're able to regulate our metabolism and utilise our food for energy more effectively.

powersuperfoods do all the seaweeds, sprinkle onto salads/stirfrys, make sushi, pop into some tamari and make a dressing, 

#8 FERMENTED FOODS / PROBIOTICS

we can't not talk about energy without talking about the gut. its the centre of how our body gets energy from the foods we eat. obviously, if you eat shit, you're gonna feel like shit. if you eat alive, real, whole foods, you're going to feel alive and vibrant.

digestion takes up ALOT of energy, and if you're constantly eating heavy, processed, acidic foods, your bodies got to work even harder, use more energy to break it all down. like i know you've experienced a food coma, and I'm guessing when you're coma'd, it wasn't from eating some veggies, its from eating some dense, heavy, processed foods. SEE THE CONNECTION. 

it's important to nurture out bubba microbiomes through eating probiotics, whether thats taking a probiotic supp or consuming ferments like, your kimchi, sauerkrauts, miso, tempeh, tamari, kombucha, keffir, yoghurt, pickled veg, and yeah. 

this along with DRINKING WATER makes sure you're bodies able to break down your food, absorb the nutrients and then poop out all the toxins and other shit in your body, because healthy bowel movements are whats up! being regular = an abundance of energy

AMAZE, so add in any/all of these and notice the difference

- E

do i need to be using a protein powder?

Which whey? Dab way!

 

Okay I’m done haha, so lets get into what’s up with protein powders? Like who should be using one? Which one to use? Why to even use one?


*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

Protein powder brands seem to be errywhere, with new brands popping up on the reg. With their seductive marketing, aesthetically pleasing instagram ambassadors, and intriguing exotic flavour profiles.

 

Protein powders are an awesome tool for muscle building, enhancing recovery, preventing over eating, enhancing fat loss and ensuring adequate amino acid levels. Our entire DNA is made up of proteins – so we get how important it is to have protein.

 

If you’re strength training on the reg, do endurance training- actually any kind of training, if you’re a busy mum, do night shift, if you’re time poor, have fussy kids, teenagers who eat shit foods, if you eat shit food – then protein powders can be an awesome addition to a healthy plant based diet to ensure you’re able to thrive and be your badass-DNA-reproducing self.

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Firstly, just a quick few fun facts about whey protein…

-       whey protein is made up of 100’s if not 1000’s of different cows milk…

-       This means you’re getting 100’s of different cows’ hormones, and unless they’re grass-fed, these cows are pumped with antibiotics, hormones, GMO corn and soy, synthetic vitamins and minerals and yep – that gets filtered into your whey protein (YUM!!!....)

-       not only that, but numerous studies have found toxic levels of heavy metals, such as arsenic and cadmium – which are carcinogenic.

-       whey protein is acidic – causing inflammation and calcium leaking from your bones

 

If that doesn’t make you say “yuck” then you're weird, and I’m sure when you’ve smashed back your whey, you’ve experienced anything from – bloating, to gas to digestive distress – and that ain’t sexy, regardless of your poppin’ biceps bruh.

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Certain brands sell “lactose free” to us, adding in lactase – the enzyme that breaks down the milk sugar. Yet lactose levels are still going to be in the whey as it is whey – duh. It’s like ron stahp (Jersey Shore reference soz not soz).

 

OH AND I’m not even going to go into the artificial colours, flavours and sweeteners, like ooo yeah give me some of that corn syrup solids and thickeners 460,415…

 

FYI - Up to 5% of Caucasians and up to 75% of non-Caucasian Australians have intolerances to dairy

 

So now that we’ve realised whey ain’t the way, its time to take back the block in the wise words of Rick Ross.

 

Plant based proteins have been framed as “inferior” to whey in their effectiveness in muscle building. Well guess what, again that’s BS with so much research showing plant protein to be equivalent to whey in improving strength, endurance, 1RM and recovery.

 

No one plant protein carries a complete amino acid profile (except chia), so the most effective plant proteins are the blends – the brown rices, pea, sacha inchi, chia, artichoke, hemp, quinoa, beans, amaranth, millet and a handful more. Most common ones are brown rice & pea, with ancient grain blends also on the scene.

 

A few fun facts about plant based proteins:

-       alkalising in the body

-       easy on digestion

-       contains micronutrients

-       highly bioavailable

 

When choosing your PB protein its crucial to choose – sprouted and fermented blends - this maximises the protein concentration, boosts nutrition and ensures it wont cause digestive upset, as it eliminates the plants phytates and tannins – anti-nutrient properties.

 

It’s also cool to add, that if you’re concerned you’re not getting enough protein in your diet – get your amino acid levels tested. A general rule is that you need 0.75-0.84g/kg body weight each day (max 1g/kg for gainz). So I’m 64kg and I train like a badass, so I’m on the higher spectrum and so I’ll aim for ~53g protein per day (if i were to track my macros)

 

Your body can only absorb and utilise 20-30g of protein at a time, depending on your metabolic rate. The rest is converted to nitrogenous waste and you pee it out. It also takes around 1.5-4 hours for the protein powder to reach the GI tract and be absorbed *insert thumbs up emoji.  

 

Proteins we recommend? I holla’d at my girl @potatoesandpilates for her expertise;

Whether you’re new to the game or an experienced player, check out:

 

-       NutraOrganics Clean/Thriving Protein

-       Bare Blends

-       Prana ON

-       Amazonia: RAW

-       Hemp Foods Australia Hemp Protein

-       Sun Warrior

-       Vega Sport

-       Onnit - Hemp Force

-       NuZest Clean Lean Protein

-       Garden of Life

-       ATP Science NOWAY

 

Start out simple, I 100% recommend doing a super smoothie boosted with plant protein powder every day – here’s 4x simple, easy smoothie recipe ideas to have you doing the crip walk and playing Usher’s “Yeah”.

 

Greens: ¼ avocado, 1 cup spinach, ½ cup rocket/kale, 1 tbsp chia seeds, 1 tbsp flax, 1 scoop plant protein (hemp is awesome in this), 1 tsp cinnamon, 1 tbsp greens powder, ¼ cup almonds. Blitz & top with your fave’s e.g hemp hearts & cacao

 

Berries: 2x ¼ cup blueberries/strawberries/raspberries/blackberries, 1 tbsp chia, 1 tbsp flax, 1 tsp cinnamon, ¼ avocado, small handful cashews, 1 scoop vanilla plant protein powder, 1 cup water or ½ almond/coconut mylk and ½ water. Top with goji berries and coconut.

 

Banana: ½-1 banana, 1 cup spinach, 1 scoop protein powder, ½ cup oats, small handful cashews/macadamias, 1 tbsp maca powder, 1 tsp cinnamon, 1 cup water or ½ almond mylk and ½ water. Blitz & top with seeds, LSA, bee pollen. 

 

Cacao: ½-1 banana, 1 cup spinach/kale, 1 scoop chocolate protein powder, 1 tbsp cacao powder, 1 heaped tbsp peanut butter, 1 tsp cinnamon, 1 tsp lucuma, 1 cup water or ½ almond mylk and ½ water. Blitz, top with cacao nibs.

 

YAY! THE END

- E

 

a millennials guide to superfoods

Lets kick off the blog posts with exploring why superfoods are so damn awesome and amazing for us. We live in such a cool time, where we have easy access to the world's most nutrient dense foods.

Before we dive in, I just want to summarise our blog's purpose. We want to deliver easy, understandable, memory-sticking info about any and every topic in the health and self-development space. We do this so you're able to have a better understanding of what foods, movememnts and strategies can do for you - in a simple fun-phyta way :)

this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner

A superfood (noun) is defined as a food that is rich in plant compounds (phytonutrients), such as antioxidants, polyphenols and beta-carotene’s. These compounds are greatly beneficial to human health; yielding energy, vitality, optimum bodily functioning and help prevent chronic disease (yeah boy).

David Wolfe explains superfoods to be “both a food and a medicine; they are a class of the most potent, super-concentrated and nutrient-rich”.

In our terms, a food earns its ‘super’ status when it contains an abundance of health boosting compounds, not just one or two.

The evidence surrounding these powerhouses is still being uncovered, but thus far we have made some pretty awesome connections as to what superfoods are best for certain conditions, i.e fatigue, muscle pain, chronic inflammation, low immune system etc.

In our busy, stressful, tech-filled-environment, creating a relationship with these foods will enable you to feel better = a happy, healthier, more vibrant you

1. Acai

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“ah-sigh-ee” is first up on our role call. It's a super potent antioxidant - which scavenge free radical cells within our bodies. It'd these radical cells that cause chronic inflammation, diseases, cancer, ageing, anf pretty much everything we associate with pain and feeling shit.

We’re exposed to a lot of this inflammation through intense exercise (without treating yourslef to some good R&R), air pollution and poor diet, diets high in junk and processed foods.

Besides being a superhero protecting your body from free radicals, acai is super high in manganese7 - a trace mineral thats involved in heaps of enzymatic reactions, including energy production, macronutrient (P,C,F) metabolism, helps regulate blood sugar and optimises nerve and thyroid hormone functioning -all of these influence your metabolism.

moral of the story is, acai helps our body to stay healthy, energetic, and we all know acai bowls are so damn pretty. So get making some acai bowls, our fave brands - Amazonia and Green Nuritionals

2. Baobab

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literally, is like the puff daddy of superfoods. Baobab is soooo jam packed with phytonutrients its crazy! We're talking 6x the vitamin C of oranges, 2x calcium of milk and a killa source of fibre, potassium, manganese, magnesium and glutamic acid.

Glutamic acid is converted in the body into glutamine – an amino acid that is heavily recruited from the gut and body for protein synthesis aka muscle building. For those of us who are super active, consuming additional glutamine is important to rebuild our gut lining, and prevent gut permeability, which leads to leaky gut.

So smash some baobab into your smoothies for an extra vitamin C and fibre punch! POW POW

Hit up - Baobabsmile to get some

3. Cacao

cacao is firstly, the MOTHER OF CHOCOLATE. Pretty much the only reason we should need to want to include this bad boy in our diet... But from a more nutritious scope, cacao is the worlds #1 natural source of magnesium, and is rich in antioxidants, iron, chromium, zinc and manganese.

Magnesium is involved in over 300 enzymatic processes in the body, like anything you can think of that your body can do - yep magensium's there awaiting like "oh hey guys, you need me again?". Mag is essential for heart health, stress management, sleep, nerve function and muscle recovery; reducing cramps, spasms, and DOMS (delayed-onset muscle soreness). It's also involved in our body's metabolic process, such as the conversion of glucose to energy and the metabolism of fat. COOL RIGHT?!

So if you’re feeling sore, experiencing cramps, not sleeping well, going through stress, muscle aches or twitches, or just feel like chocolate and releasing some serotonin to spice up ya life, grab yourself some cacao. My fave is Loving Earth's nibs, powder or the whole beans!

4. Chia

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my obsession with chia seeds is like no other. They not only make the ultimate breakfast/snack/dessert, but they contain 8 essential aminos, making them an awesome protein source. YAY. they also just look super cool close up.

These little baddies are rich in essential fatty acids; omega 3 & 6. Omega's as most of up know are converted into EPA & DHA, which do a plether of awesome functions in our body. From lubriacting joints, to cognitive funtion, memory, reducing inflammation, and sooo much more.

Chia also a “wet fibre” meaning it absorbs moisture, draws water to the large intestine, and helps move things along smoothly ;) - which is so important (dw a whole poop blog will be coming)

i feel like theres no reason to not have chia in your diet, its so friggen amazing. chia is your and your bowels bestie.

My main fave is Power Super Foods Organic Chia

5. Goji Berries

these little babies pack an antioxidant punch also, are deliciously high in vitamin A - which boosts our immunity, develops and strengthens our eye sight, aids digestion and building strong bones and teeth.

If you’re feeling under the weather, or that a cold is creeping, or spend hours staring at computer screens, iphones, ipads, or tv screens (like 99% of us), then bump up your smoothies, salads, chia puddings, pancakes, with goji - get that Vit A into ya.

On a side now, goji also plays an awesome medicinal role in preventing and reversing, high blood pressure, diabetes and fever.

The Source Bulk Foods and Power Superfoods are my go to for goji berries

6. Gubinge & Camu Camu

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aka the King & Queen of Vitamin C.

Gubinge reigns supreme as being the highest natural source of vitamin C, with Camu Camu right behind it.

Vitamin C (as most of us know), is imperative to a strong immune system, to fight off all those viruses, bad bugs, inflammation and allergies.

Queen Camu is also rich in essential aminos - meaning our body can’t manufacture them so we have to get them from food - such as valine and leucine. These aminos are important in preventing muscle breakdown and enabling muscle building.

Vit C’s other cool functions include collagen synthesis; building connective tissue, tendons, ligaments, the skin matrix and cartilage.

Including the royal couple in your life can speed up wound healing, fight fatigue, weakness, and keep your joints and muscles happy and healthy. Loving Earth do both the king and queen of C.

7. Maca

Firsly maca is dope.

Maca’s main functions include increasing energy, endurance, athletic performance and balancing hormones.

Maca acts as an adaptogen in which it raises the body’s overall resistance to acute and chronic stress (which we all experience, its pretty much impossible to avoid).

It's adaptogenic role is further enhanced by maca's abundance of B vitamins, boosting our energy, helping us to deal with stress and overcome and prevent fatigue and burn out.

Maca also helps with hormone imbalances (e.g bound up testosterone, oestrogen dominance), menstrual and menopausal symptoms (e.g mood swings) and boosts our libido ;) YEE HA

vitamin A & D are also found in maca, awesome for immunity and bone health!

It also totally tastes delicious, like a creamy kind of flavour, so pop a tbsp in your smoothies/smoothie bowls to reap these awesome benefits.

Try Loving Earth or Power Super Foods for your maca root powder

8. Maqui

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pronounced "mah-kee", reigns supreme as one of the most abundant antioxidants on earth, having a super high ORAC (oxygen radical absorbance capacity) rating. What this means is it’s very efficient at mopping up those damaged cells and DNA, to prevent further destruction, havoc and inflammation in your body.

Maqui is also rich in potassium – a major mineral that’s involved in muscle contractions, nerve transmission, so many enzyme reactions and a heap more of body functions.

Do Power Super Foods for the purple goodness

9. Mesquite

aka caramel goodness sent from the gods!!!!!!

Seriously, mesquite is delicious. Like go try some and then we can hi-5 over how yummy it is.

Mesquite is a rich source of plant protein and carbohydrates, pow pow. It’s rich in magnesium, iron, calcium and zinc.

Zinc is involved in so many various functions within the body, from helping heal wounds, boosting growth hormones, fighting diease, boosting the immune system, to aerobic & anaearobic energy production and protein synthesis.

So if you’re feeling a cold/flu coming on, have slow wound healing, have low zinc serum levels (vegans can be at risk), treat yourself to a caramel creation (you won't ever regret it).

My fave mesquite is Loving Earth's

10. Tumeric

the evidence backing up tumeric’s killer role in being an overall star champion and MVP, is impressive to say the least. I feel we’d need an entire blog dedicated to turmeric...

Not only is it suuuchhh a powerful anti-inflammatory, it's an impressive antioxidant, acting like a “left-right” and punching inflammation in the face, from both directions.

SO THIS IS CRAZY COOL: tumeric also helps our brains to grow as it encourages the growth hormone that functions the brain (CRAZY RIGHT!!!), AND it can reduce and reverse stress!!!!!

So if exam, work, money, personal, training stressors are creeping, if you’re feeling under the weather, give them a 1-2 and add turmeric to your smoothies, lattes, and dinners.

I get mine from The Source Bulk Foods

YAY! THE END

  • E


  1. Merriam-Webster. (2017). Superfood. Retrieved from http://www.merriam-webster.com/dictionary/superfood
  2. Wolfe, D. (2009). Superfoods: The Food and Medicine of the Future. North Atlantic Books.
  3. Kirschmann, J & Inc. Nutrition Search. (2007). Nutrition Almanac (6th ed.). McGraw-Hill Education.
  4. The Maca Team. (2017). Maca Benefits. Retrieved from https://www.themacateam.com/maca-benefits
  5. Xu, Y., Ku, B., Tie, L., Yao, H., Jiang, W., Ma, X. & Li, X. (2006) Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB. Brain Research, 1122,1,56-64. http://dx.doi.org/10.1016/j.brainres.2006.09.009
  6. Gunnars, K. (2017). 10 Proven Health Benefits of Turmeric and Curcumin. Retrieved from https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/