Ara Wiseman

Timely Nutrition Tips

We can empower ourselves by choosing what we put into our bodies. We need to take control by strengthening our immune system, to remain strong and healthy through these times.

  • Become mindful of your thoughts. If you are thinking negative thoughts, remind yourself of the things you are grateful for. When you are grateful you can’t be miserable!
  • Try journaling, going for walks in nature, practicing deep breathing exercises and eating nutrient rich foods.
  • Make sure to drink enough water to hydrate your brain and body; at least 1–2 liters of pure water per day. Water flushes out toxins, reduces headaches and gives you energy. Squeeze fresh lemon or put cucumber slices in your water.
  • Do not consume too much caffeine. It can deplete your stores of vitamins & minerals leading to a decreased ability to handle stress. Avoid all caffeine sources within 10 hours of going to sleep, including coffee, tea and green tea.
  • Have a raw dark leafy green salad every day with lots of vegetables. Incorporate beets and celery into your salads and meals.
  • Increase your fresh fruit intake. Fruit is full of nutrients, water, fibre and the sun’s energy. Fruit gives you everything your body needs and helps your body to heal.
  • Start to incorporate exercise/movement into your day. People who exercise and move their body regularly maintain a consistent weight, are less prone to overeating and cravings, and are more confident. Exercise is the healthiest alternative for getting an endorphin rush, which will help to reduce stress.
  • Do not consume foods that stress the body, such as sugar, sodium, vegetable oils, too much caffeine, artificial sweeteners, preservatives, soft drinks, junk foods, white flour products, and fried foods.
  • Incorporate complex carbohydrates, such as fresh organic fruits and dark leafy greens and vegetables in a variety of colors into your daily meals. This will provide the vitamins, minerals, and antioxidants needed to nourish you and to help you feel calm.
  • Add a lot of garlic and onions to your meals to add vitamin C, folate, biotin, chromium, and calcium.
  • Consider making a vegetable soup with onions, garlic, ginger, carrots, celery, mushrooms, potatoes and parsley. It is a healing and soothing meal that provides health benefits when feeling run down or worn out.
  • Bake healthy muffins and cookies by using oat flour in place of white flour, coconut sugar in place of regular sugar and flax in place of eggs.
  • Zinc boosts your immune system and kills viral cells. Include raw unsalted pumpkin seeds, sprouts microgreens, collard greens, radishes, artichokes, nettle leaf, parsley, onions and raw honey.[1]
  • Increase foods rich in folate, such as citrus fruits, avocados, asparagus, lima beans, beets, cabbage, bananas, Brussels sprouts, dates, cantaloupe, mushrooms, walnuts, and green vegetables, such as spinach and broccoli. A deficiency of folic acid has been linked to depression, as it can lead to low serotonin (our feel good neurotransmitter) levels in the brain.
  • Increase selenium in your diet to help with your mood. Selenium is found in Brazil nuts, garlic, mushrooms, broccoli, onions and sunflower seeds. Individuals with selenium deficiency have been shown to be more anxious, irritable, hostile and depressed. Just two or three Brazil nuts a day gives you the right amount of selenium.
  • Heal Your Gut. Take probiotics daily to help your digestion and improve the balance of healthy bacteria in your colon. This will reduce inflammation, help with anxiety and boost your immunity.
  • Make sure to practice deep breathing exercises for at least 10 minutes per day. Deep breathing relaxes your mind, energizes your body, increases circulation and lymph flow and settles emotions, allowing you to feel more at peace.
  • Book a virtual nutrition session for meal planning ideas to increase immunity, calm your nervous system and for weight management.


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