diet confusion, soo which diet is right for me?

"tell me what you eat, and i'll tell you who you are" - Anthelme Brillat-Savarin

 

OKAY

SO I’m super hyped writing this / when I spit it into an audio file for you babes!!!

As I briefly explained in my IG story (@themillennialnutritionist) I listened to episode #153 of The Mike Dolce Show AND WAS LIKE FUCK SO MUCH YES. His delivery is also hype-man worthy, like just fuelled so much passion and other feelings inside haha.

 

IT’S ALL ABOUT HOW DOGMATIC AND FUCKING CONFUSING ALL THESE NUTRITION PRINCIPLES ARE,

 

As there’s soo many “diets” out there – keto, paleo, HFLC, WFPB, vegan, vegetarian, and all the other fucking pesc-ovo-lacto blah blahs, FODMAPs, IIFYM, and they’re all so dogmatic in their strict “rules” on what is best.

 

And its like YES there is research to support each of these, under certain conditions, and YES certain phases of these diets will yield results and make you feel better, but what Mike preaches and I preach is LONG TERM, SUSTINABLE, THRIVING GOOD FEELS AND HEALTH. Like isn’t that the goal? To feel amazing? All the time? To not have to worry about food anxiety, confusion, counting macros, tracking our foods, weighing our foods and entering them into an app?

 

And like if it confuses me, then I’m damn sure it confuses you too. And each is like a high school house, they all want to win, be the best, and you know they’re damn sure to advertise and market their way as the best way, and bash the opposing lifestyle and diets.

 

And that tends to be where everything gets skewed, as it’s all just fuelled by gaining profit, marketing and advertising, so you’re conforming to a type of diet lifestyle that encourages you to consume these foods that fall under these labels, and we attach ourselves to them, and wear their colours like a badge of honour. Like “that’s our keto/paleo/vegan/whatever bread”. 


 

What we want to do is HAVE CYCLES of the diets that are BEST SUITED TO US AND OUR GOALS.

 

Eating purely ketogenic, consuming butter, bacon, pork rinds, consistently, meal in meal out, ISN’T SUSTINABLY HEALTHY.

 

Eating purely vegan, consuming refined carbohydrates, fake meats, sugar filled desserts, ISN’T SUSTAINABLY HEALTHY.


Mike Dolce talks about carbohydrates, like in the paleo and keto realm how steel cut oats and blueberries and honey and fruit are pinned as the anti-christ, and Mike’s like, how the fuck can you tell me steel cut oats are bad for me? That blueberries aren’t good for us? Its like YOU FUCKING CAN’T. Because there is evidence supporting oats and blueberries as staples for good cardiovascular, gut and cell health. Yet they’re painted as something to avoid / reduce. Like what?

 

And with vegan, eating tonnes of processed and refined grains and carbs, deep fried fake meats, white breads, sugar filled condiments and desserts and foods ISN’T HEALTHY EITHER.

 

Too many people, and many of us are on the path to insulin resistance and all those other diseases we see around us in western society. Too many with gut issues, brain fog, fatigue, shit digestion, they don’t shit, constantly bloated, feel sick, headaches, irritability, mood swings, LIKE ALL OF THIS IS LINKED TO WHAT WE’RE EATING, these processed, sugar filled, refined carbs that exists within the vegan diet.

 

And I’m not here bashing these diets, I’m pro keto, I’m pro paleo, I’m pro vegan, I’m pro-eat real food, and these contain those principles. But it’s when it we swing too far one way, and just pretend eating these praised foods is healthy, and its like bruh its not. You’re still going to be missing copious micronutrients which is the key to living as thriving millennials.


You need to assess what is going on with YOU as an individual, and use that as your compass, instead of just jumping onto the next hyper-marketed diet and hoping “this is the one” that will give you the results you want (usually in a small timeframe).

 

I’m just saying let’s shift away from the dogmatic principles into a varied, seasonal, real food way of eating. Where plants are the basis of our diets. A rich variety of vegetables, nuts, seeds, fruits, and with our good fats, which we need, and our protein, with carbohydrates eaten when they’re appropriate. Like lets utilise these foods to best amplify our results. Post training we have that anabolic advantage, at night time, we have that lowered cortisol advantage. So yes, lets eat our carbohydrates then, to maximise and feel our best.

If we’re sitting at work all day, not moving, eating carbohydrates throughout isn’t smart. It’s not optimised. Maybe that day you eat higher fat, veggie rich, with some nuts seeds, protein source of ya choice, and a piece of fruit or whatever.


Everything is about ACHIEVING HOMEOSTASIS. BALANCE. WHICH OUR BODY IS CONSTANTLY 24/7 WORKING TO ACHIEVE. Like look at your life, look at how you’re living, and then assess where these diet principles fit in so you feel and look your best.

 

And don’t think supplementing is an excuse to eat shit foods. Supplementation assists a good balanced varied diet. You can’t rely on supplements to survive. And why would you even want to.  Like lets be real.

Eating real foods as the foundation enables optimisation, and that if we need to supplement, it should only be a few here and there. And get your tests done, so you can see where you’re levels are at. I see a lot of people wanting supplements, without a) treating the underlying issue of poor nutrition, b) not having tested their bloods to see where in the range their sitting, or c) looking at lifestyle principles to implement and help, instead of just jumping into poppin some pills.  

 

So eating micronutrient dense foods as the basis of our lives, which means PLANTS, will not only result in natural sustained weight loss, reduced inflammation, less brain fog, and all the others I said, it will also enable greater recovery, aid muscle growth, because we’re providing our body with all the nutrients and co-factors it needs to build the best possible body.

 

Optimisation = eating for micronutrients.

 

Make plants your base.

 


We’re social animals, and we live in tribes. And that’s what makes these diets appealing, we belong. We have a tribe. Have a family that supports us and encourages us, and we feel whole. But like I said, this cherished tribe you’re a part of, might be doing you a disservice, in not being right for you, all the time.

 

Yes cycle. Yes play around. Yes track, measure, check in with yourself, how are you feeling? How are you looking? And go from there. Don’t just continue with a way of eating out of ignorance and lack of self-awareness.

THAT’S ALL.

Mike Dolce I love you, and you are my god.

The end. 

 

LOVE E, aka TMN aka Mike Dolce fan girl 5000

deep dive - the "not enough" dialogue

Just FYI, I feel Justin's album so perfectly fitted this topic, so you know i had to. 


So I’ve been wanting to jump into more holistic ways of expressing myself, even though I love nutrition I also am so passionate about abundance living and feel following your soul is the way to live.

Like, we as millennials live in the most abundant time in history, we have access to anything and everything within a few touches, swipes, and keyboard clicks. Yet, something is still holding us back from jumping out of our comfortable pond into the deep unknown, where a part of us has such a yearning and desire to be. And that blockage is the words and stories we tell ourselves, and have been told our entire lives.

This concept of “not enough” - not enough, money, time, resources, support, reasoning, we’re conditioned to settle and accept what we have as enough, and compare it to those who aren’t as privileged or blessed as up as a way of keeping us in this comfortable pond. And yet this is even further re-engineered to keep up in our pond by providing content of lives that seem impossible to achieve, and so it knocks any dreams and ideas we have back down, reinviting that self-esteem gremlin to emerge and keep us comfortable where we are. 

 


But this is where we need to smash these concepts and not settle. Don’t just be complacent thinking this is all you can ever get, or will have. Don’t feel guilty or bad or ashamed to demand more of yourself, your environment, your surroundings and your life. Don’t feel bad for wanting to break away from your pond and just put yourself out there, and yes failing is part of it. Feeling vulnerable is part of it. I

t’s scary. You feel alone, confused, unsure, stupid, anxious, lame, and any other emotion you’ve probably experienced when you jump outside your comfort zone / pond. But what always happens on the other side? Damn do you feel liberated, proud, strong and more in touch with yourself. You grow. And that’s essential.

 


I feel to cultivate this kind of thinking, mentality and actually acting on it, we need to do it on a daily basis, on a smaller scale, and build up the confidence and trust that it’ll all work out as its meant to. All hardships are lessons and blessings that build resilience, a deeper understanding of self and what we’re here to do. Its all relative and all about perspective.

So every day, lets do something small that scares you, or is different to what we’re currently doing. For me, I’ll switch up where I get my coffee, push myself to talk to customers I’d usually avoid / ignore (soz not soz), have conversations and connect with people I usually don’t invest in, hit on hotties and just own the rejection, have uncomfortable conversations, wear clothes that make me feel insecure, because its only through going through things, do we surface victorious.

We’re like Mario at the end, where you run really fast and jump as high as you can onto the flag to enter the next world. I also feel like Mario world is the ULTIMATE analogy for life! Like the levels, the end goal aka Peach, the helpers (stars, 2ups, 2 player), and the fall-backs, which cause us to shrink back in size and feel not so invincible.

 


So, following your purpose and finding your passion and adding more meaning to you life. How do we even do this? How many books do I need to read to learn the “secret sauce”? From my experience, it’s pretty simple.

Change.

You don’t like something,

Change.

We don’t have to stay stuck. Yes, certain circumstances may cause us to stay somewhere for longer than we’re wanting, but there’s always an option, always a way to switch our mentality and attitude and just decide to do what we want. To be grateful for where we are. To accept challenges and shitty times as testaments to building your character.

If you have no idea, do little things every day that make you happy, that you love. Realign with yourself. Learn about yourself. Better yourself. Push yourself. Explore yourself. It’s only through taking the time to stop and look inside who you truly are, can you find what you truly want in life. And it’s not an overnight journey. It’s a practice, you gotta keep doing it, and keep building to get to that next world. Which is there. We all know someone whose on that level and its like damn, show me what you did and how you did it because I wanna be where you are.

And that’s another thing, consume the content of those who inspire you. Aspire to listen, learn, and apply. Surround yourself with those that push you to level up, whether tangible or not. For me, it’s books, it’s Tom Bilyeu’s Impact theory, it’s podcasts (scope my fave books in this blog). And I feel blessed that last year I truly felt I had started to develop an amazing bunch of individuals around me, who I didn’t feel I had to play down or act like someone else to make them feel comfortable. We could talk about REAL SHIT. So invest in relationships, whether it’s with an author and a connection you have to their work, or someone in your life.There’s the infamous story in Napoleon Hill’s novel “Think and grow rich” how he’d create his own “round table” and in it, he’d have conversations and throw ideas off his idols, most of whom were dead and legends. And he imagined them talking back to him and offering him advice. Like fuck it. Why not.

Whether you want to journal, meditate, just stop and breath, put your phone down and sit with your thoughts and see what bubbles to the surface. 

 


So amongst all the noise that exists in our millennial lives, trying to distract us, keep us complacent and “cogs in the wheel” as Seth Godin so eloquently puts it, being a creative individual is your super power. There is only one you having this experience. So why stay in the shadows hiding?

I think its time for a revolution. Where everyone emerges from the shadows, takes off their armour and shows up as their authentic selves with their mission tightly coiled around themselves. Where we encourage and support each other, where it’s okay to feel vulnerable and share those feelings and not lock them away because we’re conditioned to feel we have to act and behave in certain mannerisms to “appear” successful. It’s time for each of us to step into the light and share our unique gifts, share our humanity, to make some kind of meaning to our time on earth, to create an impact, to feel fulfilled and have a rich abundant life. 

 

ONE LOVE

E aka TMN aka Justin Bieber day 1 fan girl 

HOW TO GET MORE ENERGY, 4 strategies every millennial needs

LISTEN UP MILLENNIAL ENTREPRENEURS

THIS IS THE KEYYYYYY TO MORE PRODUCTIVITY, INNOVATION, HAPPINESS, SLEEP, AND EVERYTHING ELSE.

LETS TALK BOUT CREATING MORE ENERGY VIA THE 4 PILLARS;

mindset, movement, nutrition & self-love

 

So, amongst my baby YouTube rant about posting and being consistent, I realised that I want to convey my passion, personality, energy and vibes authentically, because that’s the whole point of diving into and building The Millennial Nutritionist, is to be authentic and raw and real.

And you know what’s real, not forcing myself to do a video because in my head I’ve “scheduled it” or that having structure and regularly posting a YouTube video is “the way to do it”. 

I want to be in the flow state, being me, conveying my ideas to you, so that you can absorb them and apply them to your life. And for that to happen, energy needs to be present and transferred. And then I was like tagging clothes at work, and just went on this day dream of this topic about energy. And not to get fully into it and metaphysical and philosophical , but energy is the entire crux of life. (LOL so i stopped doing youtube and pivoted into audio if you're reading this circa April 2018)


Energy is what we’re all made up of, its what we radiate and its what runs the world. Without energy, we’re all fucked. In every sense of the word, biologically, physically, chemically, environmentally, financially, like every single aspect of life revolves around energy. And its always about how do I have more energy? But real, sustainable, soul propelling energy? And for me, my coaching revolves around the 4 pillars in which I feel are fundamental to being an abundant millennial;


 

1)   mindset

2)   movement

3)   nutrition

4)   self love

 


And so, I was frantically writing notes with Ne-Yo booming through the back room, my ideas around energy and the 4 pillars, and how each of these is so fundamental into contributing producing more energy. And we all know ore energy equals more awesomeness in every aspect of our lives.

 

So, the mindset and energy link. You know when you’re inspired, excited, flowing, pumped, and present, energy just appears from inside you and you’re like “what the fuck I feel amazing”. We’ve usually experienced it at work, when you hit a wall but then R Kelly bump n grind comes on and you’re just like YES, and then could work for another 10 hours because you’re just in such a good head and mind space.

Or when you’re training or during a game and you hit the point of feeling wrecked, but then its that self talk or a pep from some awesome person around you, that shifts your mindset, and pushes you to continue and you again, just create this energy from somewhere inside and you can keep going.

Its this mindset energy that’s super powerful, and that can be tapped into and created when we’re involved, interested, present, excited, passionate, inspired and happy. And to get more of this, we need to do more of what we LOVE and what makes us happy and feel good. Seems like a simple equation to me.

Regardless, shimmy in baby things every day that make you laugh and giggle, and happy and feel good and you’ll feel that influx of internal energy and then you can feel awesome and do the shit you gotta do, to be where you wanna be.

 


Okay, so movement and energy is super interesting on a cellular level, in how moving our bodies creates energy through our mitochondria, which are our little ATP making bodies that live inside our cells. We can have hundreds of mitochondria per cell, and its through exercise that we MAKE MORE MITOCHONDRIA, MEANING WE CAN LITERALLY MAKE MORE CELLULAR ENERGY. Its how sedentary people have no energy, and how active people just have more energy, even though it seems trivial because one sits and one moves, so you’d think the person who sits would just have heaps of cellular energy “saved up”, but nuh uh.

Being active is bomb, for a whole flippin bunch of reasons, but cmon, more energy is dope. So moving in the way that makes you happy, makes you feel good and confident, and excited and proud and like you’re growing will give you more energy.

 


Nutrition and energy is also fundamental, because our mitochondria require nutritional input to be able to do the reactions to produce ATP (which I forgot to mention is just our energy molecule name? adenosine triphosphate). Swapping out refined, over-processed “foods” and adding in, in baby steps aka one at a time, don’t overwhelm yourself and be like IM GOING TO CHANGE EVERYTHING. Its about implementing baby steps and swaps so it becomes sustainable, builds confidence and momentum, and then you keep going and just have more energy and vitality and abundance.

So, swapping out foods that poison you and hurt you, for their real counterpart, the whole version of it, aka apple juice for an apple. Simple swaps, like leaving our carbs till around training and bed, ensures no sugar spikes or crashes and no brain fog or sleepiness, that usually goes down after we eat carbs. And just eating all the yummy proteins, fats, veggies, fibre and fruits throughout the day fuelling us with all the goodness to have more energy.

Spirulina is BOMB for energy (legit), B vitamins are also required for cellular energy production, so if you’re stressed they get zapped super fast, so ACTIVATED B’s might be a good tool to use in conjunction, MCT oil for that brain fuel / bulletproof coffee / coffee in general or tea or matcha, or whatever you lurrrve. BANANAS, raw cacao, maca powder and all my medicinal mushroom babies (check out Teelixir).

 

Also, energy is made from our gut, so taking care of our microbiome is also crucial for more energy. When we’re constantly eating or eating lots or even lots of heavy foods, all our energy is taken away and goes towards digestion, so spacing our meals out, intermittent fasting or TRE (time restricted eating) are awesome tools which I LOVE and do on the reg reg, eating gut loving foods like fermented veg, kombucha, pre & probiotic foods (check out da other blog on this one) are super awesome in providing you with more ENERGY.

 


And then finally, energy and self-love. Now I’m the first to admit this is where I fuck up. Looking after yourself is crucial to having real, sustainable energy. You cant pour from an empty cup, and you cant run yourself down and expect to be able to have the energy to move, work on your mindset / personal development or even eat well and make good choices, because you’re overworked, tired, stressed, fatigued, and all that other stuff that us millennial’s tend to dabble in.

So giving yourself the opportunity, time and space to slow down, sleep a bit more, relax, treat yoself, have a day, or two, or three or a week off training, invest in a sauna or float pod or massage, or a day of Netflix and chill and laying in bed, of not always checking our phones and constantly having to be stimulated, of just reading a book, writing, or just hanging out with the people we love. It’s okay to stop and refill your cup, because no one else is going to stop time and do it for you (sadly, Dr. Who where are you when I need you). Its doing things for yourself to better yourself, that will ensure your mindset is growing, your movement is improving and beneficial and the foods you’re eating are nourishing and supporting you.

 

They all interlink (that’s why they’re my faves and team o bad bitches).

 

Hit me with any questions, and here’s the bubba video that links into it all

 

 LOVE E x

 

 

everything you've ever wanted to know about iron

oh the irony, because i want all of the iron, in me... (get it 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.

 


So, in regards to me deleting my social media apps and having a detox (it’s okay Dr. Dre I still love you), it was so totally fun and its like you actually live in a different realm, where theres no distractions. So I just did my thing, and worked on filling myself back up. On that note, so I’ve had low iron for ages now, and whether its coz im plant based or not I don’t even know. Like I never got my iron checked when I was omni or vego, so I don’t have a reference point to compare to. But moral of the story is, anaemia is shit as fuck haha. Like I just cant wait till my iron’s rocking at a dope level because if I’m going to be feeling like a legit magician haha.

 


So I thought I’d do this blog & post my first youtube video / blab about it (heres the vid link; ), as low iron’s something that’s quite common. 15.3% of yung women are iron-deifcient or anaemic (Brancatisano, 2016) in Australia (because we bleed monthly hence why guys are less likely to be affected by low iron, im not cutting yu out boys).

 

So iron is one of the most abundant trace minerals in our bodies, and what it does is it sits in the middle of our hemeglobin and transports oxygen from our lunges to our muscles and cells and takes CO2 back to the lungs, so we can perform muscular contractions and create energy, and breathe and be alive haha.  Iron is also involed in the synthesis of all the best neurotransmitters – serotonin, dopamine and adrenaline, as well as collagen formation – with collagen making up all our connective tissues, from muscles, tendons, ligaments, skin, nails, etc etc. So iron’s kind of a MVP for being a thriving millennial.

 

Iron is absorbed in our gut, (which we’ll link into why having good gut health is integral to iron absorption and just general awesomeness), and our body always recycles iron and absorbs as much as it can always (as there is not physiological mechanism for excretion which is actually kinda cool). It gets stored as Ferritin. Theres the two forms of iron in our diet as we know – heme = animal iron, and non-heme = plants, with heme iron being more easily absorbed (15-45% for heme vs 2-20% for non-heme). Vitamin C is also irons bestie and speeds up its restoration and can help its absorption between 30-600% (I know what a massive range hahah).

 


So the key 4 reasons why you might be deficient are 1) a shit diet, where you’re not consuming enough iron, protein or other micronutrients to aid in its absorption and utilisation, 2) gut inflammation / chronic disease / autoimmune / leaky gut (check our our blog on gut health too!!) & low stomach acid, 3) internal bleeding and 4) parasites.

 

So its really cool with being a nutritionist the importance of combining foods that marry mineral and vitamin absorption.

Iron’s nemesis’ include grains and seeds as they contain phytic acid, dark leafy greens contain oxalates, coffee & cacao also contain polyphenols that block iron absorption (dw we’ll go into how to avoid this so we get to keep eating them coz life without coffee and cacao would be depressing af and pun included coz you need iron to not feel shitty haha), and soy also blocks irons absorption, because of its calcium content.

So eating your dark leafy greens with a citrus whether it be lemon or lime, or apple cider vinegar, or adding capsicum or carrot or beetroot to your yums will help your body to absorp the iron and break down the oxalates (anti-nutrient property) in the dark leaf veggies.

With the grains and seeds, and soy – fermenting, soaking and/or cooking these foods eradicates the phytic acids, so just ensure youre consuming them correctly to not block iron.

So now we know what iron does, what to do to ensure we’re not cock blocking its absorption, lets further explore signs of low iron. Besides feeling fatigued, flat, unmotivated, irregular moods, you might also get tingling in your fingers and toes, light headedness, shortness of breath, headaches, constipation, your nails will change and be more brittle and ribbed.

 


A quick way to see if you’re on the lower end of the giant iron spectrum is if you have pale eyelids (like pull down your bottom eyelid and suss its red juiciness. Next step is go get your blood taken and suss out your results (plz get them printed out always). Like my quick story is im sitting at 10.5 (anaemic is 10) and my doctors like “your irons in the healthy range” and I’m like DUDE I KNOW IM FUCKING LOW AND DYING OF FATIGUE DON’T TELL ME IM IN THE HEALTHY RANGE, and that’s the end of my story.

So if you’re chilling in a decent space and feel dope, go you you da bomb, if youre sitting in a shitty range then onto step 2 of addressing why, whethers its 1,2,3 or 4. I’m a fan of supplementing iron and using foods to boost and keep iron happy. Not all iron supplements are created equal, look for a glycinate, bisgylcinate or citrate, or chelate. Others can cause constipation which is the general concern about peeps needing to take iron. Also liquid iron, like Spa Tone or Floradix are also absorbed better. Also, having low B12 and jus B’s in general, will also adhere irons absorption, so get your bloods checked also for B12 and folate (the active form too, as a deficiency in folate can mask a B12 and vice versa).

 

OKAY SO IRON RICH FOODS;

 

You’ve got kelp taking first place (random I know), with red meats/seafood, lentils, chickpeas / (all the legumes), pumpkin seeds, nuts, seed, avocado, asparagus, peas, endive, squash, kale and spirulina!

 

Building iron takes a minimum of 3 months, so do all the good things and then re-asses your levels in 3 months. If your iron isn’t climbing then its good to work with a practitioner and explore why – is there autoimmune conditions going on? GI inflammation and issues, or is there a parasite stealing all your iron. Each of these approaches is a bit more in depth, but feel free to message me if you experience any or think it might be the case and we can get into it J

 

And so you can see how low iron impacts not only your ability to perform and feel amazing, but also your mental wellbeing, negatively impacting your bodies ability to make serotonin and dopamine, which can impact our mood, us in making us feel unmotivated, sad, confused and just meh. And this in turn impacts our ability to chase our dream and live out our purpose and just feel amazing. We love iron, and iron loves us.

 

That’s the end of my story

 

E

 

 

 

 

 

Brancatisano, E 2016, ‘Iron Deficiency Among Young Aussie Women Is On The Rise’, Huffington Post, 29 December, <http://www.huffingtonpost.com.au/2016/12/28/iron-deficiency-among-young-aussie-women-is-on-the-rise_a_21643616/>

Hurrell, R & Egli, I 2010, ‘Iron bioavailability and dietary reference values’, Am J Clinc Nutr, vol. 91, no. 5, pp. 14615-14675, doi: 10.3945/jcn.2010.28674F

Kirschmann, J.D & Nutrition Search Inc., 2007, Nutrition Almanac, 6th ed, McGraw Hill, New York.

Pitchford, P 1993, Healing with wholefoods, revised edition, North Atlantic Books, Berkely California.