Benjamin Nathaniel Nutrition

22/03/2022

Hi 👉👈

Just out here catching some rays ☀️

Apologies for the radio silence

22/03/2022

First evening run of the year 🏃🏼‍♂️

Mood ⬆️⬆️⬆️

04/01/2021

Why?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨ Because your weight does not determine your worth ✨

02/01/2021

‘New Year New Me’

It can be so tempting to start the New Year by implementing the newest fad diet or by drastically reducing your caloric intake.

However, these changes are dangerous and completely unsustainable, and if necessary, should be undertaken with the supervision of a doctor or a dietitian.

While identifying aspects of your health you would like to improve is a hugely positive step, jumping to extremes to achieve this, isn’t.

Instead, focus on small sustainable changes that will have a positive impact on your health and wellbeing.

For example:

🍽 Plan your meals in advance

🚶🏼 Go for a long walk once a week

🍎 Take an extra piece of fruit to work

💊 Take a vitamin D supplement during the winter months

✨ These small changes might not seem like much but they will certainly have a greater impact on your health than going on an extreme diet! ✨

01/01/2021

You might be tempted to start the new year by buying a concoction of vitamin and mineral supplements to kick start your wellness journey.

However, the truth is, you would be wasting an awful lot of money when you can mostly achieve your nutritional needs by consuming a balanced diet.

That being said, there are two supplements you may want to consider:

✨ VITAMIN D ✨

🦷 Helps regulate the amount of calcium and phosphate in the body - essential for keeping teeth, muscles and bones healthy.

☀️Although small quantities are naturally found in red meat, liver, egg yolks and oily fish, we mainly get the majority of our vitamin D intake from sunlight exposure.

🌤However, it is almost impossible to achieve this during winter months when exposure to sunlight is drastically reduced.

💊 It is recommended to take a supplement containing 10mcg of vitamin D during the autumn and winter months.

✨ OMEGA 3 ✨

🐟 A group of polyunsaturated fatty acids that include ALA (found in nuts, some seeds and vegetables oils), EPA and DHA (found in oily fish).

😔 Our body can convert ALA into EPA and DHA but the conversion rate is pretty poor.

🧠 Omega-3 fatty acids are essential for our brain health.

💊 Supplementation is not necessary if you consume 2 portions of oily fish a week. However, if you do not achieve this, look for a supplement with an EPA and DHA content of roughly 450mg each

01/01/2021

I hope I’m not the only one guilty of finding food past it’s best hiding at the back of the fridge. 🙊

In ✨2021✨ I’m definitely going to be far more conscious about what I buy to reduce and hopefully avoid unnecessary food waste.

01/01/2021

I’ll shout it louder so the people at the back can hear

✨’good’ and ‘bad’ foods do not exist✨

In clinic, I often hear clients suggesting they should restrict their diet because food X is ‘bad’, that they’ve ‘been naughty’ because they’ve eaten lots of ‘bad’ foods, or that they can only be successful in achieving their goals if they only consume ‘good’ foods.

But what happens when we eliminate the guilt and shame associated ‘good’ and ‘bad’ foods and start to view them for exactly what they are, just food?

⚡️Food that helps us sustain our energy levels throughout the day.

⚡️Food that helps our body grow and repair itself.

⚡️Food that nourishes our body and helps us achieve our personal and work related goals.

Once we start viewing food for what it is, instead of what we believe it should be, we can start to repair our relationship with food and begin to enjoy the meals and snacks we consume that help support our overall health and wellbeing.

01/01/2021

✨ You don’t have to eat like this to achieve a healthy and balanced diet ✨

1. It’s extreme and unachievable for most people

2. Eating like this often results in an incredibly restrictive diet and could lead to disordered eating or potentially an eating disorder

3. It’s bloody expensive and influencers post this s**t for clout

01/01/2021

I appreciate that it may be incredibly hard, but try not to feel guilty about eating foods you believe are ‘unhealthy’.

Glucose molecules look the same whether they have been broken down from a chocolate biscuit or some brown rice.

Plus...

🧠 glucose is an essential fuel source for our brain

Therefore...

🍪 chocolate biscuits could be considered to be brain fuel

And...

🚀 I think that is a very good excuse to make a nice cup of tea and eat a chocolate biscuit

10/08/2020

I just thought I would bless your timeline with some apples I picked from my back garden 🍏

Not pictured: hundreds of angry earwigs 😳

10/08/2020

I couldn’t decide what to have for lunch so I just had breakfast again 🤣

10/08/2020