November 11, 2024 • 21 mins
Can the food we eat truly transform not just our bodies but our minds and spirits as well? Join me, Tone Motivates, as I share my personal journey from emotional eating to discovering the transformative power of holistic nutrition and mindful eating. Through this episode, you'll uncover how weight loss surgery ignited my passion for a healthier lifestyle and how the teachings of Dr. Sebi have influenced my path. We explore the profound connection between nutrition and well-being, highlighting the benefits of a plant-based diet and its impact on the gut-brain relationship. Discover the role of foods like leafy greens, berries, and healthy fats in supporting brain health, reducing inflammation, and fostering emotional balance.
As we journey further, we delve into the significance of mindful eating in managing energy and stress. Learn practical tips on hydration, the mindful consumption of caffeine, and the effects of refined sugars and processed foods on our mood and energy. We focus on the importance of being intentional with our food choices, nourishing our bodies, and cultivating a positive relationship with what we consume. Through mindfulness and self-compassion, we strengthen the connection between mind and body, proving that even small changes in our diet can lead to meaningful improvements in overall wellness. Join me in this insightful exploration of how intentional eating can nurture every aspect of our lives.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome back, guys.
It's the one and only ToneMotivates back with another
episode, and today I would liketo chat about holistic nutrition
for physical and mentalwell-being.
So you know, I always got tohit you with a quote, right?
So the quote is let food beyour medicine and medicine be
(00:25):
your food, and that is byHippocrates.
Now, basically, this episode isall about exploring the
powerful connection between whatwe eat and how we feel, both
physically and mentally.
Food isn't just fuel for thebody, it's medicine for the mind
.
So grab a snack, maybe ahealthy one, and let's dig into
(00:48):
the world of holistic nutrition,because we all know food is
life, but is it wellness too?
Now, disclaimer, this episode isnear and dear to me because I,
for one, can admit that I am anemotional eater.
I have been for years.
So if I was upset or down, mytaste buds had to have something
ordered and delivered orsomething that I knew was not
(01:10):
good for me, and this made meunhealthy.
And with suffering withgestational diabetes, with my
son at the young age of 21, Idecided something had to change.
So, though I've made minorchanges in my eating habits, I
still didn't really do much tochange that.
So, with working in thedialysis field.
The main cause of end-stagekidney disease or kidney failure
(01:33):
is high blood pressure anddiabetes.
So that just did it for me.
I finally made a decision tochange my life and underwent
weight loss surgery and lostover 100 pounds.
And underwent weight losssurgery and lost over 100 pounds
.
After having to train my bodyfrom liquids on up, it was
pretty easy for me to keep up ahealthy lifestyle, as I was no
longer just dieting.
In turn, this helped me with mymental health as well.
(01:57):
So let's start with the basics.
What exactly is holisticnutrition?
It's more than just countingcalories or cutting carbs.
Holistic nutrition looks atfood as a whole and recognizes
that what we eat impacts notonly our body, but our mind,
emotions and even our spirit.
It's about finding balance andnourishment that supports the
(02:20):
whole person.
So think of it like this it'snot just what you eat, it's how
and why you eat it.
Now, the difference betweentraditional nutrition is focused
on calories, micronutrients,and holistic nutrition is
focused on whole foods, thequality of what we consume and
how it affects overall wellness.
(02:40):
Food can influence mood, energylevels and long term health.
For example, the nutrients in acolorful salad might not just
feed your muscles, they mightboost your brain power too.
So, basically, holisticnutrition is like having a wise
inner food guru who knows what'sgood for both your heart and
(03:00):
your head.
Now I absolutely love Dr Sebi,so you know I had to give you a
little bit of a little bit ofschooling on him, ok?
Dr Sebi was a Honduranherbalist and advocate of
natural healing through plantbased diets.
He is best known for promotinga holistic approach to health,
emphasizing the connectionbetween nutrition and overall
(03:22):
well-being, including mental andphysical health.
Dr Sebi believed that manydiseases were caused by mucus
buildup in the body and that aplant-based alkaline diet could
help detoxify the body andrestore health.
His philosophy also includedthe use of natural herbs to
support the body's healingprocess.
Now here's where things getreally interesting.
(03:43):
Did you know your gut and yourbrain are constantly chatting?
Yep, it's true, this is calledthe gut-brain connection and
it's one of the most fascinatingparts of holistic nutrition.
Your gut has millions of nervecells that communicate with your
brain, meaning what you eat candirectly impact your mental
health.
Hey, brain, we're feeling goodtoday.
Thanks, gut.
(04:04):
I'll keep those positive vibesgoing.
Gut microbiome the community ofbacteria in our digestive system
influences mood, stress andoverall mental health.
Foods rich in probiotics, likeyogurt and fermented veggies,
can promote a healthy gut and ahealthy mind.
Inflammation and poor diet canlead to inflammation in the body
(04:26):
, which may contribute tofeelings of anxiety or
depression.
So if you've ever fed hangry,you know that's what's happening
in your gut can totally affectwhat's happening in your head.
So let's get into the goodstuff.
What foods can actually helpboost your mood and mental
clarity?
Turns out, some foods are likesupercharged brain boosters.
(04:49):
Let's explore some of the bestoptions to keep your mind sharp
and your heart happy.
Food plays a significant role ininfluencing mental clarity and
overall brain health.
Certain nutrients and dietaryhabits can either enhance or
impair cognitive function,affecting focus, memory, mood
and mental sharpness.
Let's take a deeper dive intohow food impacts mental clarity.
(05:11):
So, plant-based diets andmental clarity diets and mental
clarity.
Dr Sebi's promotion ofplant-based diets aligns well
with modern research that showsdiets rich in fruits, vegetables
and whole grains can improvemental clarity.
These foods are high inessential vitamins, antioxidants
and minerals that reduceoxidative stress in the brain,
(05:32):
supporting cognitive function.
Foods like leafy greens,berries, nuts and seeds are
particularly beneficial forbrain health.
Next, healthy fats for brainfunction.
The brain is composed largelyof fat and healthy fats are
essential for cognitive function.
Omega-3 fatty acids found infoods like walnuts, flax seeds
(05:52):
and chia seeds support braincell structure and function.
They have also been linked toreducing symptoms of depression
and improving memory.
Including healthy fats in yourdiet can promote better focus
and mental sharpness.
Third, alkaline foods andreduced inflammation.
Dr Savi emphasized alkalinefoods to reduce acidity and
(06:15):
inflammation in the body.
Chronic inflammation, even atlow levels, can negatively
affect the brain function,leading to brain fog, memory
problems and impairedconcentration.
Alkaline foods such as leafygreens, cucumbers and avocados
can help balance the body's pHand reduce inflammation, which
in turn support mental clarity.
(06:36):
Fourth, blood sugar balance.
Spikes and crashes in bloodsugar can lead to mental fog,
irritability and fatigue.
Diets high in processed sugarsand refined carbohydrates can
cause these fluctuations,impairing mental clarity.
In contrast, whole foods with alow glycemic index, such as
(06:58):
whole grains, ligaments andvegetables, provide steady
energy to the brain.
Consistent energy levels allowfor sustained focus and clearer
thinking.
Gut-brain Connection the gutmicrobiome has a strong
connection to brain health,known as the gut-brain axis.
Poor gut health can lead toinflammation and disruptions in
(07:20):
neurotransmitter production,affecting mood and mental
clarity.
Fermented foods like sauerkraut, kombucha and miso, along with
prebiotic-rich foods likebananas and garlic, can support
gut health, which, in turn,boosts mental clarity.
Hydration Because y'all knowthere's bad people out here that
(07:42):
be thirsty.
Dehydration is a common causeof brain fog and lack of focus.
Water is crucial formaintaining cognitive
performance, so staying hydratedthroughout the day is key to
mental clarity.
Herbal teas and fruits withhigh water content, such as
cucumbers and watermelon, aregreat options for staying
hydrated.
Minerals and Cognitive FunctionNutrients like magnesium and
(08:05):
zinc found in leafy greens,seeds and nuts are essential for
brain function.
Magnesium plays a role inlearning and memory, while zinc
is involved in the production ofneurotransmitters.
Deficiencies in these mineralscan impair cognitive function
and contribute to mental fatigue.
So now let's talk energy.
We all know what it's like tohit that mid-afternoon slump or
(08:29):
feel like stress is running theshow.
The good news is that the rightnutrition can help boost your
energy levels and manage stresswithout reaching for that third
cup of coffee.
Nutrition plays a pivotal rolein managing energy levels and
manage stress without reachingfor that third cup of coffee.
Nutrition plays a pivotal rolein managing energy levels and
reducing stress, which iscrucial for overall being
Certain, foods can eitherenhance vitality and calm the
mind or deplete energy andexacerbate stress.
(08:51):
Here's a breakdown of hownutrition can support energy and
stress management.
Nutrition can support energyand stress management Whole
foods for steady energy, complexcarbohydrates, whole grains
like quinoa, brown rice, oatsand sweet potatoes provide slow
releasing energy throughout theday, avoiding spikes and crashes
(09:13):
in blood sugar that lead tofatigue and irritability.
Fiber-rich foods vegetables,ligaments and fruits high in
fiber help maintain stable bloodsugar levels, which is
essential for sustained energy.
Consistent energy levels helpmanage stress by preventing
feelings of exhaustion that makestress harder to cope with.
Let's talk about proteins forsustained energy.
(09:36):
Lean proteins, foods likeligaments, tofu, lentils, nuts
and seeds provide protein thathelps maintain muscle strength
and stamina, while alsoregulating energy levels.
Amino acids Protein providesessential amino acids, such as
(09:57):
tritophan, that are precursorsto neurotransmitters like
serotonin, which play a role inmood regulation and stress
management.
Then healthy fats forlong-lasting energy and brain
health.
We have omega-3 fatty acidsfound in flax seeds, chia seeds,
walnuts and avocados.
Omega-3 fatty acids supportbrain function, reduce
(10:19):
inflammation and have been shownto lower stress hormone levels.
These healthy fats also providesustained energy.
Monounsaturated fats Olive oil,almonds and other nuts are rich
in monounsaturated fats, whichsupport heart health and
maintain steady energy levelswithout causing crashes.
Adaptogenic herbs for stressrelief Ashwagandha this
(10:50):
adaptogen helps reduce cortisollevels, the stress hormone, and
supports adrenal health, whichcan boost energy and resilience
to stress.
Rhodiola Known for itsstress-relieving and energizing
properties, rhodiola improvesfocus and reduces fatigue,
making it ideal for energymanagement and mental clarity.
Magnesium for relaxation andenergy Magnesium found in leafy
(11:12):
greens, seeds and nuts is knownto help regulate the nervous
system, reducing stress andpromoting relaxation.
It also plays a crucial role inenergy production at the
cellular level, helping you feelmore energetic and less
fatigued.
Foods rich in magnesium, suchas spinach, almonds and dark
chocolate, help ease muscletension and calm the body's
(11:34):
stress response.
Antioxidants for reducingoxidative stress Berries, dark
leafy greens and citrus fruitsthese foods are high in
antioxidants like vitamin C andflavonoids, which help combat
oxidative stress that can drainenergy and contribute to
feelings of overwhelm.
(11:55):
Antioxidants neutralize freeradicals, which help reduce
internal stress and keeps thebody energized.
Green tea oh my God, my sonloves green tea.
Rich in antioxidants likecatechins, green tea provides a
gentle energy boost and containsL-theanine, an amino acid that
promotes relaxation and reducesstress.
(12:18):
B vitamins for energy and stressresilience.
Whole grains, eggs and leafygreens.
Foods high in B vitamins,especially B6, b12, and folate,
are crucial for converting foodinto energy and supporting the
nervous system.
B vitamins help manage energylevels and reduce the effects of
(12:38):
stress by promoting properbrain function and mood
regulation.
Nutritional yeast is a richsource of B vitamins.
Nutritional yeast can besprinkled on meals to enhance
both energy and stressresilience.
Hydration for energy and stressreduction Water and herbal teas
(13:00):
Dehydration can lead to fatigueand make it harder for the body
to cope with stress.
Staying hydrated with water orherbal teas like chamomile or
peppermint helps maintain energyand promote relaxation.
Coconut water Coconut water isan excellent source of
electrolytes which are crucialfor maintaining energy levels,
especially during stressfultimes when the body's need for
(13:21):
hydration increases.
Caffeine in moderation.
While caffeine from sourceslike green tea and coffee can
provide a temporary energy boost, excessive caffeine can
exacerbate stress and causeenergy crashes later in the day.
Green tea, with its combinationof caffeine and L-DiOene,
offers a more balanced approach,promoting both energy and calm.
(13:46):
Foods to avoid, for stressmanagement and sustain energy.
Refined sugars and processedfoods these cause a spike in
blood sugar, followed by crashes, leading to fatigue and making
it harder for the body to copewith stress, followed by crashes
leading to fatigue and makingit harder for the body to cope
with stress.
Excessive alcohol Alcohol candisrupt sleep and deplete the
body's energy, while alsointensifying stress over time.
(14:08):
Reducing alcohol intake cansignificantly improve energy
levels and move stability.
The gut-brain connection andstress.
The gut and brain areintricately connected via the
gut-brain axis.
An unhealthy gut can lead toincreased stress and low energy.
Probiotic-rich foods likeyogurt, kimchi and sauerkraut,
(14:30):
along with prebiotics likegarlic, onions and bananas, can
improve gut health, leading tobetter mood regulation and
energy levels.
So next time stress has youpulling your hair out, grab a
handful of almonds and tellyourself this is basically a
mini spa for my nervous system.
So we've talked about what toeat, but now let's talk about
(14:55):
how to eat.
Mindful eating is a huge part ofholistic nutrition.
It's about being present withyour food, paying attention to
what your body needs andhonoring the experience of
eating.
And no, that does not mean youhave to turn every meal into a
silent meditation, although, hey, that could be fun too.
So some mindful eating habitsare awareness Be present, focus
on the moment when eating.
(15:16):
Pay attention to the sights,smells and tastes and textures
of your food.
Acknowledge hunger and fullness.
Tune into your body's hungerand satiety signals.
Eat when you're truly hungryand stop when you're comfortably
full, not stuffed.
Non-judgment Remove labels.
Avoid labeling foods as good orbad.
(15:38):
Instead, practice acceptance ofall foods without guilt or
shame.
Listen to your body.
Each day and meal is different,and so are your body's needs.
Avoid judging yourself for howmuch or what you eat.
Savor your food.
Enjoy each bite.
(15:59):
Take the time to truly enjoythe flavors and textures of your
food.
This helps you develop a deeperappreciation for what you are
eating.
Slow down Eating slowly helpsyour body recognize when it's
full and enhances your overalleating experience.
Engage the senses Taste andtexture.
(16:20):
Notice the taste, texture andtemperature of your food with
each bite.
Sight and smell.
Appreciate the presentation ofyour meal and how it smells.
Engaging all your sensesenhances the mindful eating
experience.
Emotional awareness Recognizeemotional eating.
(16:40):
Understand when emotions likestress, boredom or sadness are
driving you to eat.
Separate emotional hunger fromphysical hunger.
Respond, don't react.
When you notice emotionaltriggers.
Pause and decide how you wantto respond rather than
mindlessly eating to cope.
Gratitude and appreciation.
(17:01):
Appreciate the effort.
Take a moment to acknowledgewhere the food came from the
effort in preparing it and howit nourishes your body.
Express gratitude.
Acknowledge and expressgratitude for the nourishment
your meal provides, whetherthrough a brief pause or silent
reflection.
(17:23):
Tune into body signals.
Respect your body's signals.
Your body sends signals abouthunger, fullness and
satisfaction.
Learning to tune into thesehelps prevent over-eating and
promotes balance.
Eat when you're hungry.
Practice responding to yourbody's true hunger cues rather
than external triggers like thetime of day or others eating.
(17:44):
Create a peaceful eatingenvironment.
Eliminate distractions.
Avoid eating in front ofscreens while driving or
multitasking.
Create a calm and focusedenvironment where you can
concentrate on your meal,dedicated Meal Time.
Treat meals as dedicated timesfor nourishing your body and
mind, making them a break fromthe busyness of the day.
(18:06):
Practice Self-Compassion.
Be kind to yourself.
If you overeat or eatmindlessly, don't beat yourself
up.
Acknowledge it without judgmentand use it as an opportunity to
learn and improve your mindfuleating.
Practice Gentle awareness.
Approach eating with a sense ofcuriosity, not harsh rules or
(18:28):
restrictions.
Each meal is a chance topractice mindfulness, connection
to body and mind, mind-bodyconnection.
Understand how your body reactsto different foods and how your
mind influences your eatinghabits.
This awareness helps you makebetter food choices for both
physical and mental well-being.
(18:48):
Eat with intention.
Eat for nourishment.
Be intentional about eatingfoods that nourish and energize
you, rather than eating out ofhabit or emotional needs.
Rather than eating out of habitor emotional needs, purposeful
choices.
Make conscious decisions aboutwhat you eat, why you're eating
it and how much you need to feelsatisfied.
(19:10):
So here's the takeaway, friendswhat we eat matters.
It impacts our bodies, ourminds and our overall well-being
.
Holistic nutrition is aboutmore than just looking at what's
on your plate.
It's about considering thebigger picture, how your food
choices are nourishing all partsof you inside and out.
When we feed our bodies withcare, our minds and hearts reap
(19:32):
the benefits too Well, thank youfor tuning in today's episode
of Shades of Tone.
Whether you're revamping yourmeal plan or just adding a few
brain booster snacks to your day, remember, small changes can
make a big impact.
Until next time, keepnourishing yourself mind, body
and spirit.
If nothing else, don't forgetthe dark chocolate as always,
(19:54):
always, love.
Welcome back, guys.
It's the one and only ToneMotivates back with another
episode, and today I would liketo chat about holistic nutrition
for physical and mentalwell-being.
So you know, I always got tohit you with a quote, right?
So the quote is let food beyour medicine and medicine be
(00:25):
your food, and that is byHippocrates.
Now, basically, this episode isall about exploring the
powerful connection between whatwe eat and how we feel, both
physically and mentally.
Food isn't just fuel for thebody, it's medicine for the mind
.
So grab a snack, maybe ahealthy one, and let's dig into
(00:48):
the world of holistic nutrition,because we all know food is
life, but is it wellness too?
Now, disclaimer, this episode isnear and dear to me because I,
for one, can admit that I am anemotional eater.
I have been for years.
So if I was upset or down, mytaste buds had to have something
ordered and delivered orsomething that I knew was not
(01:10):
good for me, and this made meunhealthy.
And with suffering withgestational diabetes, with my
son at the young age of 21, Idecided something had to change.
So, though I've made minorchanges in my eating habits, I
still didn't really do much tochange that.
So, with working in thedialysis field.
The main cause of end-stagekidney disease or kidney failure
(01:33):
is high blood pressure anddiabetes.
So that just did it for me.
I finally made a decision tochange my life and underwent
weight loss surgery and lostover 100 pounds.
And underwent weight losssurgery and lost over 100 pounds
.
After having to train my bodyfrom liquids on up, it was
pretty easy for me to keep up ahealthy lifestyle, as I was no
longer just dieting.
In turn, this helped me with mymental health as well.
(01:57):
So let's start with the basics.
What exactly is holisticnutrition?
It's more than just countingcalories or cutting carbs.
Holistic nutrition looks atfood as a whole and recognizes
that what we eat impacts notonly our body, but our mind,
emotions and even our spirit.
It's about finding balance andnourishment that supports the
(02:20):
whole person.
So think of it like this it'snot just what you eat, it's how
and why you eat it.
Now, the difference betweentraditional nutrition is focused
on calories, micronutrients,and holistic nutrition is
focused on whole foods, thequality of what we consume and
how it affects overall wellness.
(02:40):
Food can influence mood, energylevels and long term health.
For example, the nutrients in acolorful salad might not just
feed your muscles, they mightboost your brain power too.
So, basically, holisticnutrition is like having a wise
inner food guru who knows what'sgood for both your heart and
(03:00):
your head.
Now I absolutely love Dr Sebi,so you know I had to give you a
little bit of a little bit ofschooling on him, ok?
Dr Sebi was a Honduranherbalist and advocate of
natural healing through plantbased diets.
He is best known for promotinga holistic approach to health,
emphasizing the connectionbetween nutrition and overall
(03:22):
well-being, including mental andphysical health.
Dr Sebi believed that manydiseases were caused by mucus
buildup in the body and that aplant-based alkaline diet could
help detoxify the body andrestore health.
His philosophy also includedthe use of natural herbs to
support the body's healingprocess.
Now here's where things getreally interesting.
(03:43):
Did you know your gut and yourbrain are constantly chatting?
Yep, it's true, this is calledthe gut-brain connection and
it's one of the most fascinatingparts of holistic nutrition.
Your gut has millions of nervecells that communicate with your
brain, meaning what you eat candirectly impact your mental
health.
Hey, brain, we're feeling goodtoday.
Thanks, gut.
(04:04):
I'll keep those positive vibesgoing.
Gut microbiome the community ofbacteria in our digestive system
influences mood, stress andoverall mental health.
Foods rich in probiotics, likeyogurt and fermented veggies,
can promote a healthy gut and ahealthy mind.
Inflammation and poor diet canlead to inflammation in the body
(04:26):
, which may contribute tofeelings of anxiety or
depression.
So if you've ever fed hangry,you know that's what's happening
in your gut can totally affectwhat's happening in your head.
So let's get into the goodstuff.
What foods can actually helpboost your mood and mental
clarity?
Turns out, some foods are likesupercharged brain boosters.
(04:49):
Let's explore some of the bestoptions to keep your mind sharp
and your heart happy.
Food plays a significant role ininfluencing mental clarity and
overall brain health.
Certain nutrients and dietaryhabits can either enhance or
impair cognitive function,affecting focus, memory, mood
and mental sharpness.
Let's take a deeper dive intohow food impacts mental clarity.
(05:11):
So, plant-based diets andmental clarity diets and mental
clarity.
Dr Sebi's promotion ofplant-based diets aligns well
with modern research that showsdiets rich in fruits, vegetables
and whole grains can improvemental clarity.
These foods are high inessential vitamins, antioxidants
and minerals that reduceoxidative stress in the brain,
(05:32):
supporting cognitive function.
Foods like leafy greens,berries, nuts and seeds are
particularly beneficial forbrain health.
Next, healthy fats for brainfunction.
The brain is composed largelyof fat and healthy fats are
essential for cognitive function.
Omega-3 fatty acids found infoods like walnuts, flax seeds
(05:52):
and chia seeds support braincell structure and function.
They have also been linked toreducing symptoms of depression
and improving memory.
Including healthy fats in yourdiet can promote better focus
and mental sharpness.
Third, alkaline foods andreduced inflammation.
Dr Savi emphasized alkalinefoods to reduce acidity and
(06:15):
inflammation in the body.
Chronic inflammation, even atlow levels, can negatively
affect the brain function,leading to brain fog, memory
problems and impairedconcentration.
Alkaline foods such as leafygreens, cucumbers and avocados
can help balance the body's pHand reduce inflammation, which
in turn support mental clarity.
(06:36):
Fourth, blood sugar balance.
Spikes and crashes in bloodsugar can lead to mental fog,
irritability and fatigue.
Diets high in processed sugarsand refined carbohydrates can
cause these fluctuations,impairing mental clarity.
In contrast, whole foods with alow glycemic index, such as
(06:58):
whole grains, ligaments andvegetables, provide steady
energy to the brain.
Consistent energy levels allowfor sustained focus and clearer
thinking.
Gut-brain Connection the gutmicrobiome has a strong
connection to brain health,known as the gut-brain axis.
Poor gut health can lead toinflammation and disruptions in
(07:20):
neurotransmitter production,affecting mood and mental
clarity.
Fermented foods like sauerkraut, kombucha and miso, along with
prebiotic-rich foods likebananas and garlic, can support
gut health, which, in turn,boosts mental clarity.
Hydration Because y'all knowthere's bad people out here that
(07:42):
be thirsty.
Dehydration is a common causeof brain fog and lack of focus.
Water is crucial formaintaining cognitive
performance, so staying hydratedthroughout the day is key to
mental clarity.
Herbal teas and fruits withhigh water content, such as
cucumbers and watermelon, aregreat options for staying
hydrated.
Minerals and Cognitive FunctionNutrients like magnesium and
(08:05):
zinc found in leafy greens,seeds and nuts are essential for
brain function.
Magnesium plays a role inlearning and memory, while zinc
is involved in the production ofneurotransmitters.
Deficiencies in these mineralscan impair cognitive function
and contribute to mental fatigue.
So now let's talk energy.
We all know what it's like tohit that mid-afternoon slump or
(08:29):
feel like stress is running theshow.
The good news is that the rightnutrition can help boost your
energy levels and manage stresswithout reaching for that third
cup of coffee.
Nutrition plays a pivotal rolein managing energy levels and
manage stress without reachingfor that third cup of coffee.
Nutrition plays a pivotal rolein managing energy levels and
reducing stress, which iscrucial for overall being
Certain, foods can eitherenhance vitality and calm the
mind or deplete energy andexacerbate stress.
(08:51):
Here's a breakdown of hownutrition can support energy and
stress management.
Nutrition can support energyand stress management Whole
foods for steady energy, complexcarbohydrates, whole grains
like quinoa, brown rice, oatsand sweet potatoes provide slow
releasing energy throughout theday, avoiding spikes and crashes
(09:13):
in blood sugar that lead tofatigue and irritability.
Fiber-rich foods vegetables,ligaments and fruits high in
fiber help maintain stable bloodsugar levels, which is
essential for sustained energy.
Consistent energy levels helpmanage stress by preventing
feelings of exhaustion that makestress harder to cope with.
Let's talk about proteins forsustained energy.
(09:36):
Lean proteins, foods likeligaments, tofu, lentils, nuts
and seeds provide protein thathelps maintain muscle strength
and stamina, while alsoregulating energy levels.
Amino acids Protein providesessential amino acids, such as
(09:57):
tritophan, that are precursorsto neurotransmitters like
serotonin, which play a role inmood regulation and stress
management.
Then healthy fats forlong-lasting energy and brain
health.
We have omega-3 fatty acidsfound in flax seeds, chia seeds,
walnuts and avocados.
Omega-3 fatty acids supportbrain function, reduce
(10:19):
inflammation and have been shownto lower stress hormone levels.
These healthy fats also providesustained energy.
Monounsaturated fats Olive oil,almonds and other nuts are rich
in monounsaturated fats, whichsupport heart health and
maintain steady energy levelswithout causing crashes.
Adaptogenic herbs for stressrelief Ashwagandha this
(10:50):
adaptogen helps reduce cortisollevels, the stress hormone, and
supports adrenal health, whichcan boost energy and resilience
to stress.
Rhodiola Known for itsstress-relieving and energizing
properties, rhodiola improvesfocus and reduces fatigue,
making it ideal for energymanagement and mental clarity.
Magnesium for relaxation andenergy Magnesium found in leafy
(11:12):
greens, seeds and nuts is knownto help regulate the nervous
system, reducing stress andpromoting relaxation.
It also plays a crucial role inenergy production at the
cellular level, helping you feelmore energetic and less
fatigued.
Foods rich in magnesium, suchas spinach, almonds and dark
chocolate, help ease muscletension and calm the body's
(11:34):
stress response.
Antioxidants for reducingoxidative stress Berries, dark
leafy greens and citrus fruitsthese foods are high in
antioxidants like vitamin C andflavonoids, which help combat
oxidative stress that can drainenergy and contribute to
feelings of overwhelm.
(11:55):
Antioxidants neutralize freeradicals, which help reduce
internal stress and keeps thebody energized.
Green tea oh my God, my sonloves green tea.
Rich in antioxidants likecatechins, green tea provides a
gentle energy boost and containsL-theanine, an amino acid that
promotes relaxation and reducesstress.
(12:18):
B vitamins for energy and stressresilience.
Whole grains, eggs and leafygreens.
Foods high in B vitamins,especially B6, b12, and folate,
are crucial for converting foodinto energy and supporting the
nervous system.
B vitamins help manage energylevels and reduce the effects of
(12:38):
stress by promoting properbrain function and mood
regulation.
Nutritional yeast is a richsource of B vitamins.
Nutritional yeast can besprinkled on meals to enhance
both energy and stressresilience.
Hydration for energy and stressreduction Water and herbal teas
(13:00):
Dehydration can lead to fatigueand make it harder for the body
to cope with stress.
Staying hydrated with water orherbal teas like chamomile or
peppermint helps maintain energyand promote relaxation.
Coconut water Coconut water isan excellent source of
electrolytes which are crucialfor maintaining energy levels,
especially during stressfultimes when the body's need for
(13:21):
hydration increases.
Caffeine in moderation.
While caffeine from sourceslike green tea and coffee can
provide a temporary energy boost, excessive caffeine can
exacerbate stress and causeenergy crashes later in the day.
Green tea, with its combinationof caffeine and L-DiOene,
offers a more balanced approach,promoting both energy and calm.
(13:46):
Foods to avoid, for stressmanagement and sustain energy.
Refined sugars and processedfoods these cause a spike in
blood sugar, followed by crashes, leading to fatigue and making
it harder for the body to copewith stress, followed by crashes
leading to fatigue and makingit harder for the body to cope
with stress.
Excessive alcohol Alcohol candisrupt sleep and deplete the
body's energy, while alsointensifying stress over time.
(14:08):
Reducing alcohol intake cansignificantly improve energy
levels and move stability.
The gut-brain connection andstress.
The gut and brain areintricately connected via the
gut-brain axis.
An unhealthy gut can lead toincreased stress and low energy.
Probiotic-rich foods likeyogurt, kimchi and sauerkraut,
(14:30):
along with prebiotics likegarlic, onions and bananas, can
improve gut health, leading tobetter mood regulation and
energy levels.
So next time stress has youpulling your hair out, grab a
handful of almonds and tellyourself this is basically a
mini spa for my nervous system.
So we've talked about what toeat, but now let's talk about
(14:55):
how to eat.
Mindful eating is a huge part ofholistic nutrition.
It's about being present withyour food, paying attention to
what your body needs andhonoring the experience of
eating.
And no, that does not mean youhave to turn every meal into a
silent meditation, although, hey, that could be fun too.
So some mindful eating habitsare awareness Be present, focus
on the moment when eating.
(15:16):
Pay attention to the sights,smells and tastes and textures
of your food.
Acknowledge hunger and fullness.
Tune into your body's hungerand satiety signals.
Eat when you're truly hungryand stop when you're comfortably
full, not stuffed.
Non-judgment Remove labels.
Avoid labeling foods as good orbad.
(15:38):
Instead, practice acceptance ofall foods without guilt or
shame.
Listen to your body.
Each day and meal is different,and so are your body's needs.
Avoid judging yourself for howmuch or what you eat.
Savor your food.
Enjoy each bite.
(15:59):
Take the time to truly enjoythe flavors and textures of your
food.
This helps you develop a deeperappreciation for what you are
eating.
Slow down Eating slowly helpsyour body recognize when it's
full and enhances your overalleating experience.
Engage the senses Taste andtexture.
(16:20):
Notice the taste, texture andtemperature of your food with
each bite.
Sight and smell.
Appreciate the presentation ofyour meal and how it smells.
Engaging all your sensesenhances the mindful eating
experience.
Emotional awareness Recognizeemotional eating.
(16:40):
Understand when emotions likestress, boredom or sadness are
driving you to eat.
Separate emotional hunger fromphysical hunger.
Respond, don't react.
When you notice emotionaltriggers.
Pause and decide how you wantto respond rather than
mindlessly eating to cope.
Gratitude and appreciation.
(17:01):
Appreciate the effort.
Take a moment to acknowledgewhere the food came from the
effort in preparing it and howit nourishes your body.
Express gratitude.
Acknowledge and expressgratitude for the nourishment
your meal provides, whetherthrough a brief pause or silent
reflection.
(17:23):
Tune into body signals.
Respect your body's signals.
Your body sends signals abouthunger, fullness and
satisfaction.
Learning to tune into thesehelps prevent over-eating and
promotes balance.
Eat when you're hungry.
Practice responding to yourbody's true hunger cues rather
than external triggers like thetime of day or others eating.
(17:44):
Create a peaceful eatingenvironment.
Eliminate distractions.
Avoid eating in front ofscreens while driving or
multitasking.
Create a calm and focusedenvironment where you can
concentrate on your meal,dedicated Meal Time.
Treat meals as dedicated timesfor nourishing your body and
mind, making them a break fromthe busyness of the day.
(18:06):
Practice Self-Compassion.
Be kind to yourself.
If you overeat or eatmindlessly, don't beat yourself
up.
Acknowledge it without judgmentand use it as an opportunity to
learn and improve your mindfuleating.
Practice Gentle awareness.
Approach eating with a sense ofcuriosity, not harsh rules or
(18:28):
restrictions.
Each meal is a chance topractice mindfulness, connection
to body and mind, mind-bodyconnection.
Understand how your body reactsto different foods and how your
mind influences your eatinghabits.
This awareness helps you makebetter food choices for both
physical and mental well-being.
(18:48):
Eat with intention.
Eat for nourishment.
Be intentional about eatingfoods that nourish and energize
you, rather than eating out ofhabit or emotional needs.
Rather than eating out of habitor emotional needs, purposeful
choices.
Make conscious decisions aboutwhat you eat, why you're eating
it and how much you need to feelsatisfied.
(19:10):
So here's the takeaway, friendswhat we eat matters.
It impacts our bodies, ourminds and our overall well-being
.
Holistic nutrition is aboutmore than just looking at what's
on your plate.
It's about considering thebigger picture, how your food
choices are nourishing all partsof you inside and out.
When we feed our bodies withcare, our minds and hearts reap
(19:32):
the benefits too Well, thank youfor tuning in today's episode
of Shades of Tone.
Whether you're revamping yourmeal plan or just adding a few
brain booster snacks to your day, remember, small changes can
make a big impact.
Until next time, keepnourishing yourself mind, body
and spirit.
If nothing else, don't forgetthe dark chocolate as always,
(19:54):
always, love.
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