The SiX Phases of Nutrition
Our Nutrition Mission
When it comes to optimising your overall wellbeing and wanting to improve your performance, Nutrition is vital.
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70:30 is the ratio showing the importance of nutrition over exercise when wanting to become fit and healthy. This is exactly why we want to help you get your health on track, allowing you to perform better in your training.
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At Phase SiX, we educate our clients about the basics of nutrition, and the easiest way to implement it into their daily lifestyle and routine.
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We understand that changing habits can be difficult, and even making simple swaps with foods can be tough. That's why we use these foundation guidelines to start with, allowing you to break bad habits in SiX weeks and in turn, make healthier ones.
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You will be surprised at the difference you will feel after just SiX weeks by following the Phase SiX nutrition guidlines.
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If you are already a nutrition wiz, then why not take it up a level and book in a private Nutritional Therapy Consultation with Steph. She will create a more personalised plan which includes dietary and lifestyle advise that tailors to your needs.
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Just fill in your details at the bottom of the page with a brief description of what it is that you would like to be helped with, and we will get back to you.
1.
START YOUR DAY RIGHT-
Start your day as you mean to go on. In other words, if you have a sweet breakfast, low in protein & fibre,you will most
likely crave sweet things throughout the day. So instead, focus on having a breakfast high in protein, essential fats and
fiber. Such as, a two or 3 egg omelette with half an avocado with some broccoli & kale.
2.
STAY HYDRATED-
Drink plenty of water. At least 2 lItres of mineral or filtered water is needed daily to enable the body to perform basic
bodily functions.
Add on intense Training, and you should be consuming at least an additional 1litre, depending on how much you sweat.
Hydration, lIver detox, skin health and weightloss are just a few of the many benefits that come from drinking more water. Simple but extremely effective.
3.
EAT PLENTY OF WHOLEFOODS-
Try to replace refined carbohydrates for wholefoods. Ready meals, crisps and sugary snacks are jam packed with
unwanted nasties such as gluten, preservatives and added ingredients that will hinder your progress and effect your
mood.
This does mean cooking from scratch, but do not worry, once you’re in a routine it becomes second nature.
Think oily fish, such as salmon, or lean free-range meats (organic/grass-fed where possible)
with broccoli, kale, sweet potatoes, brown rice etc...
4.
'EAT A RAINBOW'-
Aim to consume 5-10 different types of vegetables per day, focussing on a ramge of colours.
Most importantly the dark green kind. For example, kale, broccoli, spinach, asparagus etc, as they are nutrient dense and have potent anti-carcinogenic properties.
As for fruit, stick to low-sugar but high anti-oxidant i.e berries (blackberries, raspberries, strawberries, blueberrys etc) which are also high fibre, so they release their energy slowly.
A nutrient-dense diet is anti-inflammatory and highly beneficial for athletes and fitness enthusiasts.
5.
GO DAIRY-FREE-
Reduce dairy intake or replace with dairy alternatives, such as (unsweetened) almond, coconut, or soy milk.
Milk is one of the most common food allergens. You could be intollerent without even noticing. Try removing it from your diet for a week or so to see if there are any benefits. Symptoms of allergy/intolerance could be bloating, increased
mucous production (noticable when training) or dodgy digestion.
As for calcium, do not fear! There is plenty of calcium found in broccoli, kale, sardines, and all seeds including Chia.
Milk is also very acidic and causes inflammation in our systems. Remove it today, and feel the benefits!
SiX.
OPTIMISE YOUR GUT-
Try to consume more pre and probiotic foods daily, whether it’s Kombucha, Coconut Yoghurt, Tempeh, Kefir, Saurkraut or Kimchi, these powerful fermented foods are packed full of essential, friendly gut bacteria.
These good bacteria are in control of our immunity and digestion.
Imbalances in gut bacteria = problems with losing (or gaining) weight, bad skin health, mood disorders, digestion
issues and much much more.
Prebiotics on the other hand FEED the good bacteria, keeping it alive and healthy, preventing bad bacteria from takingover. Asparagus, garlic, onion, leek, bananas, chicory and artichoke are some of the prebiotics you can consume
daily.
