Nutrition 100 – How Many Can You Tick Off ?

Posted by on Jun 25, 2017 in Fat loss, Life, Nutrition | 0 comments

Happy Monday, how was your weekend? Krystie and I spent the weekend working on the challenge,walking the dog, eating at Hapi and some other projects that we have going on at the moment.  

  For this weeks newsletter I thought I would share with you a post Krystie did 3 years ago. This is one of those everything you need to know about nutrition posts. How many of these 100 can you tick off?  


Nutrition is one of the most important factors for good health and well-being. With just a few simple adjustments you can significantly improve your diet and your health, leading to more energy, easy weight loss, improved cognitive function, clearer skin and so much more. So let me share with you 101 simple nutritional tips  

  1. Eat whole, fresh unprocessed. In other words real food
  1. Don't eat any ingredient you cannot pronounce
  1. Don't eliminate carbohydrates from your diet, just focus on better sources of carbohydrates (think veggies)
  1. Eat when you're hungry, but make sure you are actually hungry and not just thirsty!
  1. Eat a wide variety of foods, a great way to do this is by using a rotation system
  1. Try and eat organically, conventional food is full of toxic chemicals that will toxify your body


  1. Eat the yolk in eggs, it's there for a reason
  1. Every once in a while track the foods you're eating to see what you need to eat more/less of
  1. Eat more butter
  1. Eat liver at least once a week, ­ its nature's super food
  1. Take a light walk 30 minutes after you eat, it will aid circulation and assist with your digestion
  1. Don't eat too much food or until you're stuffed
  1. Never buy anything low fat, it will be more processed and have higher amounts of sugar to give it flavour
  1. Enjoy sea salt but avoid table salt at all costs
  1. Stop looking for convenience and start to enjoy the process of cooking. I think creating a meal is like creating a piece of art.
  1. It is nearly impossible to get optimal levels of vitamins and minerals through food alone. This is due to poor soil quality. Take a great multivitamin to boost your levels
  1. Chew your food
  18. Use cold pressed extra virgin olive oil to dress salads but don't cook with it  
  1. Eat more broccoli, it has cancer fighting properties
  1. Drink more water, it keeps you hydrated and helps with detoxification
  1. Try intermittent fasting
  1. Avoid the 4 white devils. Sugar, table salt, flour and conventional dairy
  1. Shop at the farmers market. Food sold will be in season therefore more nutrient dense and it's great for the local community
  1. Don't cook with Teflon pans, they leach chemicals
  1. Invest in good cookware such as Le Creuset. Anything cast iron is great
  1. Eat a protein rich breakfast. Steak is a great choice 🙂
  1. Green leafy vegetables are VERY nutrient dense
  1. Have a shot of apple cider vinegar before you eat, it will help breakdown the food and assist with digestion
  1. Avoid gluten
  1. Don't shop when you're hungry
  1. When you do shop stick to the peripherals of the supermarket, it's where the real food is



  1. Cinnamon is great for insulin regulation  
  1. If you're still hungry after a meal, wait 20 minutes to digest before you dive into a second helping
  1. Eat the skin on chicken, it's where the good fats will be found that make your hormones happy
  1. Have warm water and lemon first thing in the morning. It will alkalise your body
  1. Eat a small handful of Brazil nuts in the evening to increase testosterone
  1. Fermented food is full of healthy gut bacteria, enjoy sauerkraut, kimchi, kefir amongst others
  1. Turmeric is amazing as an anti­inflammatory
  1. Go easy on the caffeine and avoid it after 3pm as it will affect your sleep
  1. Tomatoes are great for protecting you against prostate cancer
  1. Take a Eat Right for your Type test to determine if you're a protein, carbohydrate or mixed type
  1. Enjoy a treat every now and again but eat treats that still have nutrition. Foods such as dark chocolate and red wine have high levels of antioxidants and improve mood and pleasure
  1. Coffee is the highest sprayed crop, buy organic
  1. Never smoke after eating, in fact just never smoke
  1. Eat a rainbow of vegetables to keep your immune system functioning optimally
  1. If you're unwell, eat garlic and ginger. They're great at killing off bad bacteria
  1. Try and eat oily fish twice a week. Salmon and sardines are rich in omega 3's
  1. Bone broth is full of wonderful goodness
  1. Soak grains to remove anti­nutrients
  1. Using microwaves will leave your food nutritionally redundant
  1. A frozen banana makes for damn good ice cream
  1. Eat by the food pyramid; ­ look like the food pyramid


  1. Don't think 'because they're kids they will just burn it off',' kids are even more sensitive to what you feed them.
  1. Eat kelp to enhance thyroid function
  1. Eat lettuce if you have a sleep issue
  1. Eat breakfast like a king, lunch like a prince and dinner like a pauper
  1. Don't eat anything your grandmother wouldn't recognise as food
  1. Cook with coconut oil, it's stable at high temperature and protects your heart
  1. Some people do better eating 3 square meals others little and often. Figure out what works for you
  1. Don't go on a calorie restricted diet. 95% of people put the weight back on and more after the first year
  1. Avoid artificial sweeteners, they will trick your brain into thinking you're getting nutrition. When this doesn't happen you will be left more hungry
  1. Eat plenty of fiber rich foods, green leafy vegetables anyone?
  1. Milk does contain calcium but it's not in a very useable form for the human body. For calcium eat ....more green leafy vegetables
  1. Supplement with cod liver oil, its high in vitamin A and D. Blue Ice is my favourite
  1. Your gut is your second brain, that's why you have gut feelings
  1. If your goal is to heal your gut read The Gaps Diet by Natasha Campbell McBride
  1. Keep your fruit consumption in check.
  1. Don't make a juice with 2 apples, 1 banana and a handful of berries....when would you ever eat that in one serving? Never!
  1. Eggs are a great source of protein and good fats but make sure you buy free range (preferably organic) eggs as caged eggs have a very different omega profiling
  1. For vitamin C eat red capsicums
  1. Beware of skipping meals, for some it can significantly increase cortisol, your stress hormone which leads to fat storage
  1. Resist restaurant temptations. Ask the waiter to hold the bread.
  1. Try a lettuce wrapped burger
  1. To determine portion size use the palm method. Your plate should have a palm size of protein, a palm size of carbohydrates (think veggies) and two fingers of healthy fats
  1. Green tea or chilli peppers have shown to be effective at boosting your metabolism
  1. Identify emotional triggers that lead you to seek unhealthy comfort foods
  1. Try cauliflower rice or mash for a lower calorie nutrient dense option
  1. Never eat when you are angry. Your body wants to be in a parasympathetic state while eating meaning you will be in the rest and digest mode.When you are angry you will be in a sympathetic state.
  1. Make a soup, they can be both filling and comforting
  1. Beware of drinking out of plastic bottles. Plastic can leach xenoestrogens ultimately playing havoc with your hormones
  1. As a quick healthy snack try almond butter on celery
  1. Focus on building good habits, try eating vegetables for breakfast for the next week
  1. Fancy chippies, then make kale chips as a nutritious alternative
  1. If it's in the cupboard/pantry at some point you will eat it. If you know it's not good for you then clear it out
  1. Use fresh herbs and spices to give your food a kick
  1. Use pumpkin seeds on salads, they are rich in magnesium which has shown to reduce blood pressure
  1. Try coconut yoghurt as an alternate for dairy. Coyo is my favourite 89. Eat walnuts to lift your mood
  1. Start a vegetable garden, there is something incredibly rewarding about watching your own veggies grow
  1. If you have a cold, then an olive leaf from the olive tree is a great immune booster. Add it to hot water and drink
  1. Suck on bones and get the marrow out, its has glucosamine which is great for joints
  1. If you're going to eat bread, then choose a sourdough as it goes through a fermentation process meaning more nutrients
  1. If your doctor puts you on a course of antibiotics, then make sure you have a course of probiotics to follow
  1. Drink filtered, non fluoridated water
  1. Add a pinch of sea salt to your water to help the body absorb and hydrate
  1. Having friends over for breakfast/brunch and fancy making  waffles, check this yummy healthy recipe out
  1. Avoid or limit deep sea fish such as tuna and shark as they have high levels of mercury in
  1. If you add lemon or lime to your meal it can lower the glycemic index by about 30%
  1. Eat immediately after exercise. During exercise your cortisol (stress hormone) begins to rise putting your body in a catabolic  (breakdown) state.  Eating will put your body back into an anabolic state (build up)
  101. One of the major keys to effective weight loss is getting your hormones balanced. Unbalanced hormones will inevitably leave you struggling to lose weight, tired and with foggy thinking. Test your hormones here at Hormone Testing NZ  for a comprehensive analysis and protocol to re-balance hormones   That's it for today,   Paul "100%" and Krystie "yeah right" Miller

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