Have You Tried A Nourishment Audit Yet?
How does your diet make you feel?
Are ready to take on the world after lunch, or do you want to take a nap?
Does your regular food leave you with brain fog, or are you as sharp as you've ever been?
Does your body feel like you're in peak health or constantly fighting off the latest illness?
And do you feel like you are truly valuing yourself with your nutrition? Or is your body an afterthought of convenience?
This is the essence of a Nourishment Audit.
A nourishment audit is a very different way of thinking about how, and what, we eat and drink. This isn’t about judging ourselves on what we eat, it’s about judging whether we feel more energised (emotionally and mentally) or more drained and sluggish after eating.
We also take a long term view of nourishment - what are the mental and emotional outcomes over a timespan of months or years?
It can be tricky to do a nourishment audit because we aren’t usually very attuned to the effects of our food on our emotional energy.
We also tend to think of ‘energy’ in terms of calories or carbs - we have been taught that ‘energy drinks’ give us energy. We have been taught that sugary foods give us ‘energy’.
And to some extent it’s true, but only physical energy.
For a nourishment audit, we are far more interested in the emotional and mental energy effects of the food.?
But why shouldn't we just think in terms of 'nutrition' you may ask?
The Problem With Nutrition Advice
Here’s the problem with modern nutrition advice:
There’s way too much of it.... it’s very inconsistent.... you can’t trust it.... and.... it’s not about you.
Firstly, there is simply so much advice that we don’t know what to believe. It feels overwhelming.?
The advice not only changes from day to day, but also changes from website to website. We can read one page that tells us to consume more protein, while another tells us that we need less protein.
Another source will tell us to eat less processed food, but will then list ‘healthy cereals’.
How do we know what to believe?
Vast amounts of the ‘information’, the articles and the studies are funded by the very people who profit from it - the handful of massively industrialised food and agriculture companies that dominate the international markets who only have one core motivation; profit.
We simply cannot trust much of the information out there. We can't even trust some of the nutritional studies because they are often designed to prove a specific health point rather than looking at the overall impact.
But perhaps the most overlooked part of nutritional information is that it's based on statistics and averages and is not, in any way, personal to you.
Our bodies are all very different, and we have different responses to different food types.
That goes way beyond intolerances and allergies - our bodies react in all kinds of different ways to the food we eat.?
That’s why a Nourishment Audit can be so useful - because it is 100% about identifying your own reaction to food. That doesn’t depend on any external data; it is purely your experience and no one else can give you better data than that!
A Nourishment Audit is all about finding out what works for you specifically, regardless of the ‘advice’ out there.?
Confusing Pleasure With Emotional or Mental Energy
We all know that eating some food can feel amazing in the moment. But it can also bring baggage with it later on as we regret our poor choices or our lack of self control if this isn’t food that we want to eat.
That short term versus long term emotional reaction is going to be part of our judgement about whether food energises or drains us. The short term 'buzz' of eating particular foods trains us to eat more of those foods, like an addict.
But that isn't the same as feeling emotionally and mentally energised by food.?
If you can, go a level deeper with your energy analysis. Ideally we want to see if we can spot which foods lift our mood and energy, for example.
Which foods allow you to be more alert?
Which foods help you to feel energised for longer throughout the day?
Which food sits badly in your stomach?
Which foods lead you down a long term healthy or unhealthy path?
Don't Forget To 'And' It!
The challenge of this kind of Nourishment Audit is not to take away any of the pleasure of eating food, but to say "and it has this effect and this effect".?
For example, I can truthfully say "I love eating pizza, and it causes me to overeat every time, and it causes a slight intolerance reaction in my throat and nose that bungs me up and it leaves me de-energised for my healthy lifestyle. And, actually, sometimes it feels like I am eating it for the sake of eating it.".
That doesn't mean that I will stop eating pizza because of my audit. It just gives me more information - I might choose to only have pizza when I really crave it, rather than just because there's no food in the house. I might choose to leave a couple of slices, rather than forcing it down because it's there.?
We aren't trying to just label food as 'good' or 'bad' here - we are trying to find the nuances of how it impacts our energy.
How Do We Judge The Impact Of Food On Our Energy?
Now that we know that we want to audit our food beyond the immediate sensations of whether we like eating it or not, it begs the question of how do we judge that?
Obviously you can’t easily feel long term changes from food - you’re unlikely to notice that eating three types of green vegetable each day has improved your skin over a three month period, for instance.
The problem is that our body is a result of everything that we have eaten and drunk for the past six months. Changes happen slowly. Most of the time, the changes will be subtle and it won’t be obvious what’s working and what’s not.?
So we have to use our heads and ask the right questions.
What Are Your Gateway Foods?
I know that bread and cake are gateway foods for me - once I start eating bread or cake, I don’t stop. And then I want it again the next day, and the day after. I enjoy eating them, but my brain is too sensitive to the sugar in them and craves more and more.
They are a gateway food to more unhealthy food; I know that in the long term that is going to leave my body less healthy, and with less mental and emotional energy.
So, when I did my Nourishment Audit, I labelled bread and cake as ‘energy drainers’.?
That doesn’t mean that I won’t eat bread and cake ever, but I try make a more careful choice about when and where I eat them.
For example, I might choose to enjoy a sandwich or fresh bread with soup. But I will choose not to eat bread for the sake of it - like in a restaurant when they put it on the table.
I might choose to pass on cake that isn’t home made (I never like shop-bought cakes as much - too sweet and too many preservatives).?
And once I have eaten bread or cake, I am more vigilant about my choices for the next couple of days - so that it doesn’t cause a slide into the energy draining habit of eating them every day. I know that the addiction will want me to get that sugar high again.?
What foods, if any, have a similar effect for you? Chips? Cheese? Chocolate?
Are there foods that mean that you end up ‘writing the day off’?
For example, maybe you eat a donut at 10am and it’s all downhill from there into energy draining food as you indulge in everything and anything else sweet. Is that first donut a gateway to more energy draining food?
What Are Your Energiser Foods?
Conversely, I know that when I eat meals that are heavily based in vegetables and eggs, I feel better. I rarely feel sluggish after eating them and I have a sense of satisfaction that I am putting healthy energy into my body.
Colourful, unprocessed food leaves me feeling energised.?A summer salad with pasta, beans, eggs or cheese in feels fantastic.
Which food leaves you feeling healthier or more energised?
What are Your Structure Foods?
My supplement stack has a positive structural effect on my day. I take a lot of pills each day - designed to target everything from brain health (nootropics) to blood pressure (pomegranate extract).
领英推荐
Some will work, some will probably make little difference. But what I know is that when I take them religiously, my entire daily structure is better. It’s how I know that I am ‘on track’. My healthy energy is higher because I am looking after myself.
If I go on holiday, or take a few days off because I can’t be bothered to take the supplements, then I can immediately feel the difference in my psychology. My exercise slips and my healthy eating slips, because my structure has gone.?
In other words, the supplements provide an anchor for my health - taking them as a ritual keeps me in a more energised, healthy mindset, regardless of any physical differences they will make!
Another food that provides nourishing structure to my day is my home made muesli - walnuts, seeds, protein powder, macadamias, brazil nuts, oats and fibre. It's a super healthy food that I can always resort to at any time. It's my 'go-to' when there's nothing else to eat.
Which foods provide healthy structure in your day?
That morning coffee might be important for getting you going.
Or maybe a handful of walnuts midmorning prevents you from reaching for the sweets?
Or perhaps preparing a healthy lunch to take to work means you avoid a lunchtime dash to Greggs?
That's the end of part 1 - it should give you enough to run a Nourishment Audit.
Part 2
Some foods might influence your anxiousness, depression or irritability. Obviously this is going to depend on how sensitive, intolerant or allergic you are to them, and also how much you consume!?
As part of the Nourishment Audit, we are looking to identify foods that we feel influence our stress or anxiety levels.
To help you out, here are some food types commonly associated with anxiety. Work through the list and see if any of it rings true for you.?
High Sugar Foods: Foods with high sugar content can cause blood sugar levels to spike and then crash, leading to mood swings and irritability. This includes not only obvious sweets and desserts but also many processed foods and drinks with hidden sugars.
If I eat too much sugar, I also get an upset stomach.
Caffeine: While caffeine can boost energy and concentration in the short term, excessive consumption can lead to increased anxiety, nervousness, and even panic attacks in sensitive individuals. If you aren’t caffeine sensitive then coffee in moderation is very healthy.
One cup of coffee works well for me, but a second one too soon causes a stomach upset and energy crash later.
Alcohol: Alcohol is a depressant and can affect mood regulation. While it might initially seem to boost mood, it can lead to feelings of depression as its effects wear off. Alcohol also stays in our system way longer than most people think - and it can have detrimental effects the following day in terms of mood and healthy structure to the day.
If you’ve ever been on a boozy holiday you’ll know that the after effects can last way beyond the day you arrive home!
Processed and Refined Carbohydrates: Similar to sugary foods, refined carbs (like white bread, pastries, and processed snack foods) can cause rapid fluctuations in blood sugar levels, contributing to mood instability.
Have you noticed any changes in yourself if you have a couple of days where you eat a lot of processed carbs?
Artificial Sweeteners: Some people are sensitive to artificial sweeteners like aspartame, which can cause mood swings and irritability.
Trans Fats and Hydrogenated Oils: Found in many fried and processed foods, these unhealthy fats can negatively affect brain health and mood.
I often wonder whether some teenagers are only ‘grumpy’ because they eat nothing but processed food!
Food Additives: Certain additives like monosodium glutamate (MSG), artificial colours, and preservatives may trigger mood changes in some people.
I remember as a child that my sister used to go completely hyperactive when she drank Sunny D for example.??
High-Sodium Foods: Excessive sodium intake, often found in processed and fast foods, can disrupt neurological function and contribute to depressive symptoms.
If you are feeling down a lot, then working out which foods may be contributing to that can help.
Low Nutrient Density: Diets lacking in essential nutrients, particularly omega-3 fatty acids, B vitamins, magnesium, and vitamin D, can impact mood regulation and contribute to feelings of depression and anxiety.
Many of us end up deficient in many nutrients.?And most of us are sub-optimal in terms of nutrients.
Allergens and Sensitivities: Foods that one is allergic or sensitive to, such as gluten or dairy for some individuals, can also lead to mood disturbances, among other symptoms.
If you already know that you are allergic or sensitive to something - how does it affect your mood and energy?
What Are Your Energiser Foods?
There are foods that will potentially impact positively on your energy and mood, both in the short term and long term. Knowing which foods are likely to nourish your energy, to stabilise your mood and give you zest for life means that you can make sure you keep eating them.
Are there any of these that you would like to get more of, or add to your weekly diet?
As part of your Nourishment Audit, you can look for gaps to fill too; are there some foods you are missing out on?
Omega-3 Fatty Acids: Found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds, chia seeds, and walnuts. Omega-3 fatty acids are important for brain health and are associated with reduced rates of depression.?
I have walnuts in my home made muesli most days, but also take a specific Omega-3 supplement since I am vegetarian.
Complex Carbohydrates: Whole grains, such as oats, quinoa, brown rice, and whole wheat, can help stabilise blood sugar levels, thereby maintaining a steady mood. They also aid in the production of serotonin, a neurotransmitter that promotes a feeling of well-being.
When I buy bread, I try to buy the really expensive bread ('ancients grains' etc), which hurts, but also means that the ingredients are generally a little healthier. I eat lots of oats.
Leafy Greens and Vegetables: Spinach, kale, Swiss chard, and other leafy greens are high in folate, a B vitamin linked to mood regulation. Broccoli and asparagus are also good sources.?
We have got into the habit of just adding tenderstem broccoli to a couple of our meals and I use it as finger food. I also throw spinach into stir-frys and currys.
Fermented Foods: Foods like yogurt, kefir, sauerkraut, kimchi, and kombucha contain probiotics, which can positively influence the gut-brain axis, potentially improving mood and reducing anxiety.?
Yogurt is the easiest one for me, but occasionally I remember to add some homemade sauerkraut as a side to a meal. This is one for me to improve.
Nuts and Seeds: Almonds, walnuts, pumpkin seeds, and sunflower seeds are not only great sources of healthy fats but also contain magnesium, zinc, and selenium, which can help manage stress and improve mood.
I make homemade muesli and throw in a good helping of pumpkin seeds, macadamias, almonds, walnuts, hazelnuts and a couple of brazil nuts.?
Fruits: Berries, oranges, bananas, and apples, among others, are rich in vitamins, fibre, and antioxidants. Their natural sweetness provides a healthier alternative to refined sugar, and their nutrient content supports brain health.
Again, my muesli comes in handy here for adding blueberries, raspberries or sliced banana.?
Dark Chocolate: In moderation, dark chocolate (preferably with very high cocoa content) can boost your mood. It contains flavonoids, caffeine, and theobromine, which are thought to work together to improve mood and alertness. Very dark chocolate is a health supplement. Aim for 85% or above!
I buy 85% chocolate en-masse and eat a square or two per day. Weirdly, there’s no compulsion to keep eating it as there is with milk-chocolate. I had to train myself slowly up the percentages to get used to 85-90%.?
Protein-Rich Foods: Foods high in protein, such as lean meats, poultry, fish, beans, quinoa and lentils, contain amino acids essential for brain health. They help in the production of neurotransmitters like dopamine and serotonin.
I use a scoop of vanilla flavoured protein powder in my muesli, and start every day with a protein bar. I try to eat plenty of eggs. Being vegetarian makes it harder to get non-processed protein in large quantities. I would like to add more beans and eggs into my life.?
Herbal Teas: Certain herbal teas like chamomile, lavender, and green tea have calming properties and can help reduce stress and anxiety.
I drink a lot of tea, so I’ve added in a macha tea once per day and a chamomile tea too, when I remember, just to vary things up.?
Water: Adequate hydration is key for optimal brain function. Even mild dehydration can affect mood and energy levels. Ideally filtered water.
We had a filter installed with our new kitchen tap, which makes it easier than the old filtered jugs of water. I’d forgotten how much crap can be in tap water until I read about why some of our house plants were dying… they only like filtered water!
Vitamin D Rich Foods: Foods like egg yolks, fortified milk, and cheese, or vitamin D supplements can help offset mood disturbances, especially in people with vitamin D deficiency.
I don’t muck about with vitamin D, given that we are inside for so much of the time; I just take a supplement. You can’t go wrong with a vit D and vit K supplement and they are very cheap.?
Spices: Spices like turmeric (which contains curcumin) have anti-inflammatory properties that may benefit brain health and mood.
I actually take a curcumin supplement, but have also taken up cooking more Indian style food as a hobby, including using spices rather than pre-made sauces like I used to.
Organic: Pesticides are weapons of mass destruction against insects that target their nervous systems. Like nerve gas bombs. And then we eat it in our food. Here’s the official line on pesticides: ‘Some studies suggest that exposure to certain pesticides can have a negative impact on mental health.’
I have chosen to assume that the official line is a massive understatement, given the financial power of the non-organic food industry, and that we have barely heard about the negative effects of pesticides on our bodies and health.?
We now buy organic food wherever possible. I’d love to grow my own, but who has the time?
If you want more like this, sign up to my daily Mental Health Mastery Newsletter:
#Nutrition #Wellness #SelfCare #EnergyAudit #EmotionalWellBeing #HolisticHealth #HealthyEating #NutritionTips #PersonalGrowth"