Tanya Trofimencoff is a holistic nutrition counsellor located in Saint John, New Brunswick. I (Miriam) met her last summer at a market hosted by The Black Rose Nation in Kingston, and we quickly became friends. Tanya runs DNC Wellness and is also an engineer! She is passionate about healing and it shines through in all she does. We are thrilled to share some of her thoughts with you this fall, and if you are interested, here's some more information about her services.
Without further ado, here’s Tanya:
Hi! How do we feel the most energized from food? This is a complex question, and I can't help myself - from a holistic point of view we need to visit a few areas beyond just food. Even if you make all the healthiest food choices throughout your day, if you lack rest and relaxation in your day-to-day routine, sleep deprivation and stress will wreak havoc on the body system. This is because:
1. Lack of sleep = interruptions in digestion, restoration, rejuvenation, low energy which in turn causes #2 …
2. Body stress = high cortisol levels, mental and emotional stress, and stress disrupts stomach acid production = hinders proper digestion.
1. Lack of sleep = interruptions in digestion, restoration, rejuvenation, low energy which in turn causes #2 …
2. Body stress = high cortisol levels, mental and emotional stress, and stress disrupts stomach acid production = hinders proper digestion.
After you've had a good night's sleep and practiced some body grounding/relaxation practice in the morning (or throughout the day whenever possible, even 5 minutes here and there can make an impact!), imagine first taking a cup of coffee - WAIT!! NOOoooooo! Don't worry, coffee can still be in your life, but...
Upon waking up, your body is dehydrated AND hungry. Your blood sugar levels are LOW and need a boost from a balanced, good meal. Coffee further dehydrates you and blocks your appetite - two things that will not help you feel energized as you start your day.
Upon waking up, your body is dehydrated AND hungry. Your blood sugar levels are LOW and need a boost from a balanced, good meal. Coffee further dehydrates you and blocks your appetite - two things that will not help you feel energized as you start your day.
So here are some general steps you can take to support your blood sugar levels for the rest of your day, which in turn will help you feel energized. Because if you skip breakfast, getting to the levels you need for a balanced energized day may be a challenge.
Blood Sugar Level Support
1. Wake up hopefully rested
2. Drink a tall glass of lemon water with a pinch of Himalayan Salt
3. Eat healthy balanced meals throughout the day, avoid skipping meals, and frequent small meals are best. (Protein + Fat + Carb)
4. Enjoy a nice digestif --your coffee.
2. Drink a tall glass of lemon water with a pinch of Himalayan Salt
3. Eat healthy balanced meals throughout the day, avoid skipping meals, and frequent small meals are best. (Protein + Fat + Carb)
4. Enjoy a nice digestif --your coffee.
Food List Ideas (preferably all certified organic & local to ensure highest quality, nutrient dense foods are consumed. If this is not possible, look up the Clean Fifteen and the Dirty Dozen).
Note: Key tips to support energy throughout the day
1. Stay hydrated - dehydration can be depleting and an energy-sucker.
2. Consume whole foods - support optimal nutrition by avoiding "foods" that come in a box/bag.
3. Exercise/stretch/move - move throughout the day whenever possible even when tired; it will help enhance sleep + increase energy.
4. Chew thoroughly - try not to drink too much while you eat, start with bitter foods, then protein, then carbs to support digestion. Chewing thoroughly will break down the food properly and help your body absorb the nutrients in the food more effectively when passing through your digestive tract.
Here are a few of my favourite foods as an example:
Gut Microbiome Support
- Sauerkraut
- Kimchi
- Kombucha
- Coconut Kefir
- Yoghourt
*Make sure these are refrigerated in the store.
*Make sure these are refrigerated in the store.
Protein (Look up protein amount/day required for your weight)
- For meat eaters: chicken, turkey, beef, pork, lamb
- Fish : Wild caught haddock, cod, salmon
- Eggs
- Black Beans, tofu, tempeh, etc.
(Note: For non-meat eaters: make sure to consume complete proteins.)
Healthy Fats
- Chia Seeds
- Hemp Seeds
- Nut butters : Peanut, almond, pumpkin seed
- Avocado
- Grass fed butter
- Yoghurt
- Hemp Seeds
- Nut butters : Peanut, almond, pumpkin seed
- Avocado
- Grass fed butter
- Yoghurt
Carbohydrates
- ALL berries: strawberries, blueberries, raspberries, etc.
- Apples and pears
- Spoonful of RAW honey (least processed form)
- Grains: quinoa, millet, brown rice, wild rice, buckwheat, etc.
- Leafy greens: Kale, spinach, romaine lettuce, beet greens.
- Broccoli
- Cauliflower
- Zucchini
Tanya
