Fine Tuning Your Plan
A second step to optimizing for your nutrition is to focus on any additional needs your body has and increase the intake of specific nutrients. Moms often complain about stress, fatigue and gut health. Here are some important nutrients to address those issues.
A magnesium deficiency may play a strong role in disrupting the body’s stress system. Best sources are leafy greens, sea veggies, black beans, pumpkin seeds and flaxseeds.
It is considered to be a ‘resiliency’ mineral and plays a part in controlling the brain and body’s response to stress. Best sources of food are oysters, red meat, pumpkin seeds, split peas, sesame butter and nuts like walnuts, almonds and pecans.
1 in 4 women is iron deficient which makes low iron a leading cause of fatigue. Beef liver, ground beef chicken and turkey (use grass fed meat as much as possible) are great sources of iron. For a vegetarian diet eat more lentils, leafy greens, kidney beans and blackstrap molasses.
A deficiency in B12 can be caused by low stomach acid, GI issues and often a vegetarian diet. B12 is mostly found in animal proteins and as such not bioavailable in the vegetarian diet. If you are a vegetarian, the best sources are seaweed, spirulina and nutritional yeast. And apple cider vinegar is a great way to boost that stomach acid and increase the absorption of B12.
It is extremely important as it improves motility and helps eliminate toxic compounds. A diet rich in fresh fruits and vegetables is key to increasing fiber intake. Taking a combination of soluble and insoluble fiber is important since it not only helps with a consistent bowel movement but also reduces chances of other conditions such as cardio vascular disease and blood sugar dis-regulation.
Increasing 'good' bacteria will help restore the balance in the gut. Lactobacillus acidophillus and Bifidobacterium infantus, can help heal a compromised gut. Great food sources are yogurt, kefir, tempeh, and fermented vegetables like kimchi and sauerkraut.
As you can see, there is so much that can be done to improve your health. Start small. Make one little change, practice it for 3 days and then add to it. Set yourself up for success so you feel motivated to do more! Eating healthy is not hard - it just takes some planning and can definitely be implemented into your lifestyle!