#nutrients

oil pulling

one big glass of mineral water + pink salt

prayer or spiritual practice

time-dependent skin and hair care

stretching/yoga

breathwork + acupressure mat

taking pills and supplements

especially magnesium

Superfoods are nutrient-dense foods that are considered beneficial for your health due to their high concentration of vitamins, minerals, antioxidants, and other beneficial compounds.

Combine these superfoods with a variety of other whole foods to ensure you're getting a wide range of nutrients. Also, be mindful of portion sizes and any individual dietary restrictions or allergies you may have.

Berries: Blueberries, strawberries, raspberries, and other berries are rich in antioxidants, fiber, and vitamins.

Leafy greens: Spinach, kale, Swiss chard, and other leafy greens are packed with vitamins, minerals, and fiber. They are low in calories and provide important nutrients like vitamin K, vitamin C, and folate.

Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are part of the cruciferous vegetable family. They contain compounds that may help reduce the risk of certain cancers.

Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are excellent sources of healthy fats, protein, fiber, and various vitamins and minerals.

Fish: Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which are beneficial for heart health and brain function.

Whole grains: Quinoa, brown rice, oats, and whole wheat are examples of whole grains that provide fiber, vitamins, and minerals.

Legumes: Beans, lentils, chickpeas, and other legumes are high in fiber, protein, and various nutrients. They are also a good source of plant-based protein.

Turmeric: This spice contains curcumin, a compound with potent anti-inflammatory and antioxidant properties.

Green tea: Green tea is rich in antioxidants called catechins and is believed to have various health benefits, including improved brain function and a lower risk of certain diseases.

Dark chocolate: Dark chocolate with a high cocoa content (70% or higher) is a source of antioxidants and may have positive effects on heart health and mood.

Avocado: Avocados are rich in healthy fats, fiber, and various vitamins and minerals. They also provide a good source of potassium.

Greek yogurt: Greek yogurt is a protein-rich food that also contains beneficial probiotics, calcium, and vitamin B12.

Sweet potatoes: Sweet potatoes are packed with vitamins, minerals, and fiber. They are an excellent source of beta-carotene, which is converted into vitamin A in the body.

Garlic: Garlic contains sulfur compounds that have been associated with potential health benefits, including immune support and cardiovascular health.

Ginger: Ginger has anti-inflammatory properties and is commonly used to aid digestion and relieve nausea.

Seaweed: Seaweed, such as nori, kelp, and spirulina, is a rich source of minerals like iodine, as well as antioxidants and omega-3 fatty acids.

Pomegranate: Pomegranates are packed with antioxidants and are believed to have anti-inflammatory properties. They are also a good source of vitamin C and fiber.

Cacao: Raw cacao is the purest form of chocolate and is rich in antioxidants, flavonoids, and minerals. It can be enjoyed as nibs, powder, or in dark chocolate form.

Quinoa: Quinoa is a gluten-free grain that provides a complete source of protein, along with fiber, vitamins, and minerals.

Extra virgin olive oil: Olive oil is a healthy fat option, particularly extra virgin olive oil, which is high in monounsaturated fats and antioxidants.

Chia seeds: Chia seeds are a great source of fiber, omega-3 fatty acids, and antioxidants. They can be added to smoothies, yogurt, or used as an egg substitute in recipes.

Beets: Beets are rich in antioxidants and are known for their vibrant color. They also contain nitrates, which have been shown to have beneficial effects on blood pressure and exercise performance.

Matcha: Matcha is a powdered form of green tea and is known for its high concentration of antioxidants. It provides a calm energy boost and can be enjoyed as a tea or added to smoothies and baked goods.

Algae: Algae, such as spirulina and chlorella, are nutrient-dense foods that are rich in protein, vitamins, minerals, and antioxidants. They are often consumed in powdered or supplement form.

Fermented foods: Fermented foods like sauerkraut, kimchi, kefir, and kombucha are rich in beneficial probiotics that support gut health and digestion.

Maca: Maca is a root vegetable native to the Andes and is often consumed in powdered form. It is known for its potential hormone-balancing properties and is commonly used as an adaptogen.

Goji berries: Goji berries are small red berries that are rich in antioxidants, vitamins, and minerals. They can be enjoyed as a snack or added to smoothies and oatmeal.

Hemp seeds: Hemp seeds are a great source of plant-based protein, healthy fats, and minerals like magnesium and iron. They can be sprinkled on salads, yogurt, or blended into smoothies.

Moringa: Moringa is a nutrient-dense plant that is rich in vitamins, minerals, and antioxidants. It is often consumed as a powder or used in tea.

Getting Back On Track - Part 1/5 : Nutrition

Nutrition is most likely the most important pillar of all, in my case, to help my weight loss. This can get confusing and when I have slipped my most helpful is to start with ONE simple step and add a new element to my diet every 1-2 weeks to not overwhelm myself. Slow and steady win the race!

This is what works for me, my metabolism, and my hormones. Limiting carbs helps a lot, so this is usually how I go about it. The first phase is about food quality. The second is about introducing the notion of portion control.

From a behavioural psychology standpoint, it’s easier to add something than to take something away. That’s why I allow myself to eat as much as I want in terms of quantity during the first phase. It helps me focus on improving food quality without feeling restricted.

🩵 Phase 1: Cutting out sugars and ultra-processed foods

🎯 Goals:

• Regain control over food choices and reduce emotional/stress eating

• Confront cravings by riding them out rather than giving in. It’s the most awful part, it’s basically withdrawal but I comfort myself knowing THIS FEELING WILL PASS.

• Rewire the brain to function on less sugar, which improves weight, mood, hormones, and sleep

• Prioritize food quality: eliminate ultra-processed foods, limit processed ones

• Reduce carbs, avoid processed carbs, and work on carb tolerance

• Increase protein and fiber without tracking grams, just by choosing foods that are rich in them

• Get back into cooking, prepping, and meal planning

• Reconnect with hunger and satiety cues without restricting portions

This is the hardest part: the first step, the first changes, and the worst cravings. I compensate by eating as much as I want of the foods I like. My calories might be higher than optimal, but it’s a temporary fix to get past the worst of the cravings. After a week, they usually start to dull, and by the end of the second week I reconnect with my satiety cues and naturally feel satisfied with smaller portions. That’s when I move to Phase 2.

But if cravings are still intense, I stay or return to Phase 1 and adjust my meals to better satisfy me. I never cut calories or portions if I’m already feeling deprived. That’s a setup for failure.

🔑 Key elements:

• 3 days without sugar is the first mini-goal. After that things get easier as you build on confidence and self-efficacy.

• Plan foods I genuinely enjoy: grilled meats, salads with olive oil, avocados, sautéed vegetables, roasted eggplants with tomato sauce and ground meat, greek yogurt and berries, etc.

• Drink lots of water 💧💧💧💧💧

• Remind myself that I am in control of what I eat

• First day is the hardest, first three days are hell, but it gets better by day 7, and by 3 weeks it becomes natural

• A protein and fiber-rich breakfast is key to controlling appetite and cravings for the rest of the day

• Fats are essential to stabilize blood sugar and fight cravings, so I include them in every meal

🩵 Phase 2: Portion control

🎯 Goals:

• Be more mindful of nutrient intake

• Adjust carb tolerance based on energy and cycle phase (start with 150g per day, then lower to 90–120g)

• Increase protein to 1.5 to 2g per kg of body weight

• Reach 30g fiber daily, with at least 10–15g at breakfast

• Keep fats around 80g per day

• Set calories at around 1800 per day

This may seem harder, but I find it easier. The wheel is oiled by now, I’m more in control, cravings are tamed, and I feel empowered. The discipline here is more about logging and staying consistent.

🔑 Key elements:

• Use a food tracking app like MyFitnessPal or LoseIt

• Identify daily calorie target based on weight loss goals

• From there, calculate grams of each macronutrient

• Start with protein (1g = 4 kcal) with a goal of 1.5 to 2g per kg of weight.l (yes, it’s a lot!! But with experience very doable!)

• Estimate carbs based on how I feel (i.e. identifying my carb tolerance). This is a trial and error process. From previous experiments with my diet, I know I can safely start with 150g and slowly taper down to 90-120g depending on satiety and energy. Carbs: 1g = 4 kcal.

• The remaining calories go to fats (1g = 9 kcal).

• Set 2 times a day to log: in the morning (often pre-logging) and at night (for adjustments)

• Try to meal plan ahead and pre-log meals (usually requires a premium version of the app)

• I don’t log forever, but I try to do it for a solid 2 months

🩵Phase 3: Fine tuning

This part is personal. I add or remove based on what’s working or what I want to test. I try new foods or habits for hormonal balance like spearmint or nettle tea, cinnamon, ginger shots. I may introduce or adjust supplements. I also use this phase to jot down meals and recipes I liked so I can reuse them easily later.

🩵 Phase 4: Stabilization