Monumental Movements

14/06/2022

Happy Tuesday, everybody! 🤗

Here are some foods that can help improve ADHD symtoms.

✴️Berries the antioxidants in blueberries stimulate the flow of blood and oxygen to your brain, and keep the mind fresh.
✴️Kale is absolutely loaded with nutrition, and therefore provides you with these health benefits
✴️Banana is a great snack for a child with ADHD due to its high content of vitamin B6, vitamin C, potassium, dietary fiber and manganese. B6 vitamin is important for brain function and is also needed to maintain normal levels of magnesium, a mineral that is often deficient in ADHD cases.

✨For improving ADHD symptoms, you can embrace other foods like: cherries, coffee, eggplant, onions, green tea, oranges, foods high in vitamin C and B1 or foods with high levels of zinc, iron, potassium and magnesium.

09/06/2022

We're back today with Natural Wellness Corner for a new infographic: Foods that you can eat to help with PTSD!

✴️Curcumin, the active compound found in the spice turmeric has been shown to alleviate depression symptoms and improve cognitive function and may fight symptoms associated with post-traumatic stress disorder.

✴️The omega-3 fatty acids found in fatty fish and fish oil may be helpful for PTSD.

✴️A great brain-boosting snack, sunflower seeds impact your mental processing powers and your overall mood.

✴️Blueberries can control the mood of a person and help in increasing levels of serotonin in the brain, effectively bringing relief from PTSD.

Stay healthy everybody, and eat foods that soothe your moods and brain too! 🤗

06/06/2022

Lavander is known to improve sleep quality, depression and stress levels, and has anti-anxiety and anti-depressive effects. You can use it in your tea or applied as an essential oil, or even as bath salts or body lotion.

Chia seeds improve symptoms of depression because it has magnesium, which is also called the stress antidote.

Brown rice helps to keep your mood stable and increases the serotonin levels in your brain. Saffron promotes brain health too!

Avocados and beans contain tryptophan, a precursor of serotonin, and helps promote a good mood and general well-being.

Choose healthy foods for your body and your mind!

28/05/2022

Around 60 to 70 million people in the U.S. have digestive issues.

Did you know there are tens of trillions of "good" bacteria that live in your gut?

There are certain foods that benefit your gut health, and here is a list of them!

Probiotic foods can help boost your gut’s population of beneficial bacteria: tempeh, miso, kefir, kimchi, sauerkraut, yoghurt, olive oil, salmon - also rich in Omega-3, which benefits not only your body, but also your brain.

Prebiotic foods are as important. They act as fuel for some in the gut, creating more good bacteria: asparagus, bananas, garlic, oats, soybeans, almonds, whole grains.

Balanced amounts of both probiotics and prebiotics will help ensure that you have the right balance of good and bad bacteria, strengthening your microbiome.
Natural Wellness Corner

18/05/2022

Despite the fact that scientists are becoming more aware of differences between men and women in a number of health issues, there is a startling dearth of research being done to understand the underlying causes of those discrepancies.

By focusing so much research on males at the exclusion of females, scientists may be overlooking vital hints to disease mechanisms or treatments that involve s*x biology, such as whether particular genetic traits linked to the X or Y chromosome make women more or less vulnerable to disease.

Unfortunately, what is true for males is not always true for females, as has been proven time and time again.

17/05/2022

08/05/2022

Firstly, gluten is a protein found in wheat, barley and rye.

Our bodies have enzymes that help break down the foods that we eat. One of those enzymes is PROTEASE which has the role to help our bodies process proteins.

When gluten is not processed completely, the unbroken gluten goes to the small intestine and individuals may experience unpleasant symptoms.

Gluten sensitivity can be NCGS or CELIAC DISEASE.

The HLA genes are genetic predictors of gluten intolerance. Specific combinations of 6 common variations in HLA are needed to capture all HLA risk genotypes.

🔸 If you follow a gluten free diet, don't forget to talk to a dietitan to ensure that you're getting all the nutrients your body needs.

29/04/2022

What it lactose intolerance? 🤔

The body's inability to break down lactose efficiently. The enzyme needed for this is called lactase and some people do not produce any or enough to function properly. When this happens, lactose passes through the intestines undigested and the gut bacteria ferments it. This leads to gastrointestinal discomfort (gas, bloating, cramps and diarrhea).

What causes lactose intolerance?

In infants, it is caused by the mutation in the LCT gene, which provides instructions for making the lactase enzyme. This is an autosomal recessive inheritance: a genetic trait that can be passed down from parent to child.

In adults, it is caused by gradually decreasing expression of the LCT gene, located within the MCM6 gene.

It's important to know that people who are lactose intolerant are at higher risk of developing a deficiency in calcium and vitamin D.

In other words, if you have this condition, you have to be aware that you need a special diet: not only avoide dairy products, but also consume foods high in calcium, vitamin D, magnesium or zinc.

23/04/2022

You know what is one of the most important parts of achieving nutrition and fitness goals?

Genetics. More specific: Nutrigenomics. Most people try their hardest with eating healthy, cutting out ingredients that they think are bad for everybody, working out exactly how a friend does, because they show results.

Genetics play a great part in your health journey. You are one of a kind, and so should your nutrition plan be. Some people find it harder to put on muscle mass than others, some lose weight faster than other, even though they follow a similar plan.

Your body is unique: knowing your genes, you can find out exactly what your body needs, how it reacts to certain foods and what type of sports to get into.

18/04/2022

Let’s break the quick fix cycle!

Our latest live was with a human near and dear to my heart about a topic that is also near and dear to my heart!

A couple things to remember when looking to change your body composition:

1. What’s your mindset going into it? Are you looking for some instant gratification/short term results? Or is your goal to achieve a long term, sustainable lifestyle?
2. Are you getting enough calories and nutrients in your diet to ensure optimal health?
3. Are you educating yourself on how the human body works and finding a solution that works best for YOU?

If you resonate with the vicious cycle of dropping weight, gaining weight, dropping, and gaining again…I encourage you to flip the narrative. Take control of your life and find what works best for you and provides your body with the adequate fuel that it needs (and deserves).

I also encourage you to consult with a dietitian if you are struggling with your eating. You aren’t expected to figure it out alone- in fact, I strongly discourage that. My DMs are always open 🙏🏻

14/04/2022

QUICK SNACK 💥

I resonate with having a jam packed schedule, feeling like you don’t have a second to even catch a breath! What I DON’T resonate with is skipping meals/snacks due to lack of time. I will never miss an opportunity to eat no matter how busy 😂 it all comes down to prepping and having quick, nutrient dense snacks to grab and go.

This is one of my favorite quick snacks right now! We have our quick carbs and micronutrients from the apple, some fat and protein from the peanut butter, and additional protein from the protein bar!

I get asked all the time “what’s your go to protein bar” and to be honest I’m very picky lol. Rightfully so! It’s important to read the label and understand what’s inside. Some brands that I’m experimenting with right now are:
-ONE
-No Cow
-Nuskool

That’s not to say that there are not plenty of other high quality brands out there! I’m just letting these 3 have their time to shine right now :)

What’s your favorite protein bar at the moment?

12/04/2022

The second category of minerals is the Trace Minerals.

Important trace minerals for the body to function well are:

▪️Iron: essential component of hemoglobin, found in olives, blackcurrants or beetroot.
▪️Manganese: has roles in metabolism of carbs, amino acids and cholesterol.
▪️Copper: helps the nervous system function properly.
▪️Zinc: essential mineral found in avocados, blackberries, guavas or lobster.
▪️Iodine: essential component of the thyroid hormones, found in seaweed, oysters or dairy products.
▪️Fluoride: helps maintain healthy bones and teeth and is found in spinach, black tea or grapes.
▪️Selenium: plays critical roles in reproduction, thyroid hormone metabolism, DNA synthesis. It can be found in fish, brazil nuts, eggs and meats.

Don't forget about balance regarding nutrition and health! ☺️