Contributed by: Shannon Lee
Do you still struggle with allergies, constipation, hormonal hell, shedding the muffin top, daily fatigue, depression, and/or wake up like clock work every night?
As I rolled into my 30’s and now my 40’s, I have learned three things that are imperative for the health of my body and the health of my clients. You have to have a strong nutrition foundation. This includes:
- balanced sugar levels
- healthy digestion system
- a healthy functioning liver
As a climber, it is more important to have a strong foundation because of the demand that we put on the body. We can create ten times more oxidative stress in the body just by going climbing. Therefore, we need to eat ten times the amount of fruits, vegetables, and clean protein than the average sedentary person. And what cleans up oxidative stress in the body? Antioxidants found in clean fruits and vegetables. Make sense? Okay, let’s look at the top 5 tips for getting our foundation in place so you can climbing stronger for longer. On belay? Read on sister…
- Eat Breakfast: This is so important whether climbing or not ladies. You need three things: protein, fat, and fiber. Eating within an hour of waking up will supercharge your BRAIN (yes girlfriend no more brain fog!). This addresses balancing your blood sugar right when you wake up. Focus on whole foods (not cereal, baked goods, bagels, burritos etc as these all cause a spike in sugar levels). My favorite is an egg over easy with bacon crumbles, avocado, 1 tbsp fermented veggies, and sesame oil drizzled on top of a beautiful bed of greens. Delicious! Toss it in a mason jar, cut it up with your kitchen scissors and take it to go!
- Manage Stress with Downtime: 90% of all dis-ease started with chronic stress! Do something that does not get your hormones cranking. Take a bath, write in your gratitude journal, walk with a friend, meditate, and learn some great breathing technique for “off the rock” that have been proven to reduce stress levels.
- Eat Clean Protein: Hormone free & antibiotic free meat is a GOOD FAT. It builds muscles, is loaded with amino acids, and helps you to climb stronger and longer. This addresses our blood sugar level and digestive health, and reduces the toxic load on the liver. Conventional meat raised with growth hormones and anti-biotics gives you twice the toxic load. Know your meat and where it’s coming from. Especially eggs. Get organic whenever possible. Learn more by watching Food, INC.
- Bone broth for joint health: This addresses your digestive health. Bone broth is packed with amino acids. The greatest gift of this delicious and simple to make broth is that it reduces inflammation in the joints and heals a permeated gut lining. It is loaded with glycine which is the glue that helps joints feel better and heal the gut from any inflammation. This is the number one thing we can do as climbers to encourage our joints, tendons, and cartilage to maintain strength and good health. One cup a day keeps overuse issues away.
- TRY the elimination diet: There is a reason every health coach, functional medicine doctor, and integrated medicine practitioner has been using this concept for years. It is an incredibly valuable tool for measuring what foods fuel your body, brain, and performance, and what foods do not. Everyone has a different blueprint therefore everyone has his or her own list of foods. It is temporary and can last for up to 4 weeks. The blood sugar, digestion, and liver will all benefit profoundly from reducing inflammatory foods. Learn more about how to eliminate the big dogs and increase your personal nutrition on my recent blog.
Go here for my lil’ freebie ebook, 9 smoothie recipes to change your game!
I hope you will be brave and bold, and step into what is possible for you with your health, purpose, passion, and possibilities!
Certified Health Coach