7 days of Nutritionist (April) living

By | May 3, 2016

I have improved 7 days of Nutritionist eating and am happy to share with you 7 days of Nutritionist living.

As I teach in Optimal Health with Grace, food is just one of the four foundations of optimal health. Exercise, stress management, sleep and food are all equally important for Optimal Health. Additionally, gut health and skin health are also of utmost importance to attain Optimal Health. I work daily to be balanced in all of these areas.

Instead of just reporting what I ate for a week, I will now include my exercise, stress management and sleeping habits as well as daily gut health and skin health routines.

Monday, April 11, 2016

Time Item Amount/ Duration Area of Health Affected & Comments
Early Morning Shower – Dry brush skin before shower. Wash hair with shampoo, finish with apple cider vinegar hair rinse. Wash & exfoliate whole skin with Dr. Bronner’s liquid soap. Skin
I only wash my hair 2-3 times a week and I use corn starch to absorb oil on the days I don’t wash. I no longer use conditioner, instead I rub a SMALL amount of coconut oil on my scalp the night before washing my hair. I currently use Burt’s Bee’s shampoo but I aspire to make my own! I make an apple cider vinegar rinse with 2/3 ACV, 1/3 water and comb it through my hair. ACV is a great hair detangler…kombucha vinegar works even better. I also only wash & exfoliate all of my skin once a week unless I’m really grimy from the garden. The other six days I just wash my “essential bits.”
Meditation 20 mins Stress Management
I practice Transcendental Meditation. This practice suggests two 20 min sessions daily, once in the morning and once in the afternoon. So far I have managed to meditate in the morning every work day for the past few years. I have yet to incorporate the afternoon meditation regularly and I generally don’t meditate on the weekends. Someday my life will include meditation twice daily.

Gut
Meditation puts the body in the rest and digest” state, otherwise known as the parasympathetic nervous system. A good meditation can get digestion going so well that I will need to take a trip to the bathroom when the meditation is over. J

Water coffee w. milk 12 oz. 12-24 oz. Food
I start out every day with a glass of water & I really enjoy a cup or two of coffee with raw milk.
Made lunch for work. Kefir smoothie (raw milk kefir, frozen berries, chia seeds, banana) and left over gnocchi & cheese with fresh avocado. Food
It is much easier for me to eat delicious, nutrient-dense food during the work day when I bring my lunch to work. So I do this most days.

Gut
Kefir is a superstar when it comes to providing a variety of probiotics for the gut microbiome. Prebiotics, or food for the probiotics, is found in the fiber in fruits, vegetables and seeds. Chia seeds & cheese offer great prebiotics for your probiotics to munch on in your belly!

Morning at work Water and herbal teas with honey Many cups! Food
Stand All day Exercise
I have been standing at my desk at work for nearly 16 months now and I LOVE IT! Sitting seems strange to me now. Standing at my desk has increased my productivity and overall energy levels.Gut
I often find myself doing deep belly breaths while I am standing at work in the morning. When I practice belly breathing correctly I can literally feel and hear my intestines digesting.
Lunch Meditation 20 mins Stress Management
It was raining hard and I wasn’t adequately prepared to walk in the rain so I meditated instead.Gut
Ate the lunch I packed and had 1 square of dark chocolate w. coconut. I also had 1 bite of a cookie, but decided it taste good enough to make it worth it to eat the rest!   Food

Gut

Evening at home 5 song dance party with the 4 year old in the kitchen Exercise

Stress Management

Gut
Just like meditation, exercise stimulates digestion and shakes up the gastric juices in your stomach. Colon cancer is associated with separated gastric juices.

Kombucha, water, big salad & apple pie with the crust made from lard (made out of bacon fat) Food Gut
Made salad for Tues work lunch Food Gut
Read ½ hour Sleep
Asleep by 9:00pm

 

Tuesday, April 12, 2016

Time Item Amount/ Duration Area of Health Affected & Comments
Early Morning Shower – Dry brush skin before shower. Wash essential bits only with Dr. Bronner’s liquid soap. Skin
Meditation 20 mins Stress Management Gut
Water coffee w. milk

Kombucha

12 oz. 12-24 oz.

4 oz.

Food
Lately I have been drinking a few ounces of kombucha after my morning coffee.Gut
Kombucha provides probiotics, enzymes and a plethora of healthy acids for our gut.
Morning at work Water and herbal teas with honey Just a few cups Food
I consumed less beverage than usual as this was a very busy work morning.
Stand All day Exercise Gut
Lunch 3 mile walk 50 mins Exercise

Stress Management
I am lucky to work at a company that is located within a village that has sidewalks. I can walk during my lunch break and enjoy hills to climb and a river, stream, grass, trees and birds to look at and listen to. This day I also enjoyed some sunshine and beautiful billowy clouds. Walking in natures has been scientifically proven to reduce stress.

Gut

Skin

Ate the salad I made the night before with some more tea, water and one or two squares of dark coconut chocolate   Food

Gut
Chocolate is a fermented food! Choose a chocolate with the highest percentage of cacoa – like 60% or above. I also add kimchi or sauerkraut to my salads to get some more fermented foods into my diet.

My salads generally are about 6-8 cups and so all the fiber provides a great meal to my gut microbiome!

Evening at home Stretches & planks on my yoga mat in the kitchen Exercise

Stress Management Gut

Kombucha, coconut brittle, rice with sautéed mushrooms & onions, Fage yogurt with maple syrup, chia seeds & frozen raspberries for dessert. Food
When I tracked my food intake for 7 days for Nutritionist eating I realized that I was eating ice cream nearly every day, for months! Since that discovery I ditched the ice cream and instead eat yogurt with berries and chia seeds. I am no longer struggling to fit into my clothes, they actually seem to be getting bigger!Gut
Baked sweet potatoes for Wed lunch at work Food

 

Watched Netflix before bed Sleep
I was not able to fall asleep as quickly as usual and woke up easily several times throughout the night.

 

Wednesday, April 13, 2016

Time Item Amount/ Duration Area of Health Affected & Comments
Early Morning Shower – Dry brush skin before shower. Wash essential bits only with Dr. Bronner’s liquid soap. Skin
I started dry brushing my skin before a shower sometime last year. Dry brushing helps to stimulate the lymphatic system so toxins that this system is draining can be eliminated instead of hanging around in the body. I thought it was going to be a difficult habit to incorporate but it feels so good that it was easy to add to my morning routine.
Meditation 20 mins Stress Management Gut
Water coffee w. milk 12 oz. 12-24 oz. Food
Morning at work Water and herbal teas with honey Many cups Food

 

Stand All day Exercise Gut
Lunch 3 mile walk 50 mins Exercise

Stress Management

Skin Gut

Ate a sweet potato I made the night before with butter, coconut oil and cinnamon. I also drank a kefir smoothie   Food Gut
Evening at home Ravioli with red sauce for dinner. Drank kombucha. Yogurt, berries, maple syrup and chia seeds for dessert. Food

Gut

Rub coconut oil into scalp as hair conditioner. Skin
Computer work and Netflix before bed Sleep
I was asleep by 9:30p but this is not enough sleep for me. I will be working on reading more before bedtime rather than Netflixing…!

 

Thursday, April 14, 2016

Time Item Amount/ Duration Area of Health Affected & Comments
Early Morning Shower – Dry brush skin before shower. Wash hair with shampoo, finish with apple cider vinegar hair rinse. Wash essential bits only with Dr. Bronner’s liquid soap. Skin
I ran out of facial wash the day before. I did a little research and found that people successfully use castor oil as a facial cleanser. I didn’t have any castor oil on hand and I had been using coconut oil as a facial moisturizer for years so I decided to try using coconut oil as a facial cleanser. It works so great that I don’t even need to exfoliate!
Meditation 20 mins Stress Management Gut
Water coffee w. milk 12 oz. 12-24 oz. Food
Make salad for lunch at work large  
Morning at work Water and herbal teas with honey Many cups Food

 

Stand All day Exercise Gut
Lunch 3 mile walk 50 mins Exercise

Stress Management

Gut

Skin

Ate the large salad of mixed greens, chick peas, red onion, avocado, kimchi and cheddar cheese with my own balsamic turmeric vinaigrette dressing. Dark coconut chocolate squares   Food Gut
Evening at home 2 mile walk up ginormous hills. 20 mins shooting basketball Exercise

Stress Management Gut

Kefir smoothie with frozen berries, banana, chia seeds & raw egg. Apple with peanut butter Food Gut
Made salad for Fri lunch at work. Ate coconut brittle Food
Netflix before bed Sleep
I was asleep by 9:30p.

 

Friday, April 15, 2016

Time Item Amount/ Duration Area of Health Affected & Comments
Early Morning Shower – Dry brush skin before shower. Wash essential bits only with Dr. Bronner’s liquid soap. Skin

 

Meditation 20 mins Stress Management Gut
Water coffee w. milk 12 oz. 12-24 oz. Food
Apple coffee cake Small Food
I broke my intermittent fasting and ate a small piece of coffee cake in the AM at work. I knew it would make me feel hypoglycemic (low blood sugar) during my lunch time walk, but it actually started affecting me negatively before I even went on my walk.
Morning at work Water and herbal teas with honey Many cups Food

 

Stand All day Exercise Gut
Lunch 3 mile walk 50 mins Exercise

Stress Management

Gut Skin

My arms and face were bathed with glorious sunshine!

Ate the large salad made the previous night of mixed greens, chick peas, red onion, avocado, kimchi and cheddar cheese with my own balsamic turmeric vinaigrette dressing. Hot ginger tea and water.   Food

Gut

Evening at home 1 hour shooting basketball Exercise

Stress Management Gut

Kombucha, water, dark chocolate and yogurt with chia seeds,   maple syrup and berries Food

Gut

A few spoonful’s of ice cream. A few pieces of coconut brittle Food
Netflix before bed Sleep
I go to bed and rise approximately the same time on the weekend as I do on weekdays.

 

Saturday, April 16, 2016

Time Item Amount/ Duration Area of Health Affected & Comments
Early Morning Water, coffee & 2015 taxes! Food

 

Mid-morning Tea, kombucha & water Many cups Food Gut
Outside work – mulching, raking, playing basketball, grounding, put compost on flowers, turning compost pile, 1 on 1 against my 16 year old son – kicked his A%$! 2.5 hours Exercise

Stress Management

Food
For the past several years I have been growing a small portion of our food both in my front lawn and in an extensive garden at my mother’s. I find that the practice of growing my own food improves every area of optimal health. Food – I have full control over how I fertilize and feed the plants and control weeds. Stress Management – Working with the earth and all its glory is very calming and provides relief from that rat race we call civilized living. Exercise – Mulching, raking, weeding, hoeing, planting and harvesting is really great exercise and requires the movement of most of the body.

Sleep – The increased exercise and time spent in the sun really tires me out and makes falling asleep a cinch

Gut Microbiome – The little microbes found in fermented foods originally made their way into fruits and vegetables from the soil! Additionally, working with the soil has been shown to increase happiness from the microbes

Skin – Healthy skin is sun kissed. Our body is designed to obtain vitamin D from the sun.

After- noon

at home

Water, kombucha and kefir smoothie. Apple slices with peanut butter Food

Gut

Evening at home HotCorn, ginger tea and coconut brittle Food

Gut

Made toothpaste from coconut oil and baking soda. Gut
The mouth is the first part of the digestive tract and so healthy bacteria in the mouth is a must for proper gut health. After oil pulling for a while I ditched commercial toothpaste altogether and now I make my own toothpaste by whipping together coconut oil and baking soda. It works fabulously and the best part is that I can consume anything right after brushing my teeth without the food taste being grossly altered.
Rub coconut oil on my scalp Skin
Netflix before bed Sleep

 

Sunday, April 17, 2016

Time Item Amount/ Duration Area of Health Affected & Comments
Early Morning Water, coffee Food

 

Mid-morning Tea, kombucha & water Many cups Food Gut
2.5 mile walk up ginormous hills 1 hour Exercise

Stress Management

Food

Shower – Dry brush beforehand. Wash & exfoliate all of my skin. Wash hair and ACV rinse hair. Skin
After- noon

at home

Water, kombucha and yogurt with maple syrup, chia seeds and frozen berries. Food

Gut

Evening at home Taco Salad with mixed greens, grass fed beef with home prepared taco seasoning & cilantro, cheddar cheese, avocado, sour cream & fermented tomatillo sauce Food

Gut

Kombucha cosmopolitans 4 I like to use kombucha instead of a mixer (generally cranberry or pomegranate juice for cosmopolitans) in my cosmopolitans. I squeeze ½ a lime or lemon, 1 shot Cointreau, 2 shots vodka (currently Tito’s is my favorite), mixer and shake well with ice. I find that the kombucha helps my body metabolize the alcohol as long as I’m well hydrated beforehand.
Netflix before bed Sleep
In bed by 9:00 pm.

 

I hope this glimpse of all of my daily healthy habits is more useful to you than when I was recording and reporting only what I consumed.

Until next month,

Be well and love the earth!

Grace