The Practice of Health

Eating healthy doesn’t have to be expensive, join me as I go on a supermarket tour! 

This week on the Institute for Integrative Nutrition program I learnt how to raise people’s awareness around their food choices, and how the food they eat is making them feel. For example, through using a supermarket tour and a food diary. I am honoured to have my good friend Mel Bennardo on this episode. Mel is a yoga, meditation and zumba teacher, and a business mentor. He is also starting his own podcast very soon.

Connect with Mel on instagram.com/shakeupfit and shakeupfit.com

Connect with me on instagram.com/charlietunmore

Connect with me on email: [email protected]

Seasonal UK grown produce - https://vegsoc.org/cookery-school/blog/seasonal-uk-grown-produce

Dirty dozen foods - https://www.ewg.org/foodnews/dirty-dozen.php

Clean fifteen foods - https://www.ewg.org/foodnews/clean-fifteen.php

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

What are our cravings trying to tell us, and are some types of sugar healthier than others?

This week on the Institute for Integrative Nutrition program I learnt about the causes of common cravings and how to navigate them effectively. I also looked into the role that sugar has in our food, and explored strategies for reducing sugar. I am super excited to have Beth Carr on this episode! Beth is also studying to be a health coach at the Institute for Integrative Nutrition. Her aim is to provide inspiration and encouragement for people to live fuller and better.

Connect with Beth on instagram.com/flourishwithfig

Beth’s energy ball recipe - https://www.instagram.com/p/CMaUd3CH6Lm

Copper tongue cleaner - https://medigrade.store/collections/oral-care/products/tongue-scraper

James Clear, Atomic Habits - https://jamesclear.com/atomic-habits

Sarah Wilson - https://www.sarahwilson.com

Connect with me on instagram.com/charlietunmore

Connect with me on email - [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Improving your sleep is one of the most important things you can do for your health, it has a direct impact on physical, mental, emotional performance, and it is one of the first things I ask clients about as a health coach. This week on the Institute for Integrative Nutrition program I learnt about how the quality and quantity of sleep can impact health. I also researched steps to improve sleep, the effects of caffeine consumption on health, and the symptoms of adrenal fatigue.

Resource on power naps: https://www.instagram.com/p/CLPB0_OJf44/

The Power of When Sleep quiz: https://thepowerofwhenquiz.com

Connect with Brandi on: instagram.com/brandimuilenburg

Listen to Brandi’s podcast, Functionally Autoimmune, here: https://podcasts.apple.com/us/podcast/functionally-autoimmune/id1473765941

Connect with me on: instagram.com/charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Stress has become an epidemic, how did this happen, and what can we do to reduce it?

I have some very exciting news, my good friend Lisa Finch has kindly agreed to be the first podcast guest, and share a 5 minute guided meditation with us. Lisa is a relaxation therapist, and a meditation teacher in South London.

Connect with Lisa at www.slowdownwithlisa.uk

Connect with Lisa on instagram.com/slow.down.bae

This week on the Institute for Integrative Nutrition program I learnt about the processes involved in the body’s response to stress, and I experimented with holistic strategies to reduce the effects of stress, such as breathing and meditation.

Connect with me on instagram.com/charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Why are so many of us now reacting to gluten, and what can we do to test if we should be avoiding it? Approximately 1% of the UK population have celiac disease, and about 7% have non-celiac gluten sensitivity. This week on the Institute for Integrative Nutrition program I learnt about gluten-related disorders and resources for living a gluten-free lifestyle. 

Connect with me on instagram.com/charlietunmore

Connect with me on email: [email protected]

DISCLAIMER: I am not a doctor so please do not substitute this information for medical advice.

Digestion is a key foundation of health, so what can you do to have a healthy gut? This week on the Institute for Integrative Nutrition program I learnt about various methods to support gut health; from reducing stress, to using probiotic and prebiotic foods, and experimenting with the elimination diet. The Institute for Functional Medicine’s comprehensive guide to the elimination diet: http://p.widencdn.net/he7a5v/Elimination-Diet---Comprehensive-Guide_v6. How to make sauerkraut with Tony Riddle: https://www.youtube.com/watch?v=0ZftZKO62_Y. Instagram: instagram.com/charlietunmore / Email: [email protected]

Your gut is your biological door. You have two interfaces with the outside world - your skin and your digestive tract. The bacteria living in your digestive tract are your first line of defense. Everyday, they are the first things that come into contact with the foods that you eat, the liquids that you drink, and the medications that you take. How important is the state of your gut for your overall health? This week on the Institute for Integrative Nutrition program I learnt about the gut microbiome, the immune system, and the role of inflammation in creating disease. Instagram: instagram.com/charlietunmore / Email: [email protected]

What does the word movement mean to you, and how can you move more throughout the day? This week on the Institute for Integrative Nutrition program I learnt about movement and its impact on health. I challenge you to listen to as much of the podcast as possible in a deep squat, or hanging from a bar or tree! Instagram: instagram.com/charlietunmore / Email: [email protected]

What is the relationship between your bodyweight and your health? This week on the Institute for Integrative Nutrition program I explored the pros and cons of BMI measurements. I dived deep into the concepts of volumetrics and calorie density, and how they can be used to support your health. I also learned the value of shifts in thoughts, nutrition, and lifestyle when it comes to changing your weight using a holistic health approach. Instagram: instagram.com/charlietunmore / Email: [email protected]

What did we eat traditionally, before the spread of white sugar, white flour, and refined oils? In the Institute for Integrative Nutrition program this week I learnt about the core concepts of traditional diets and how they may benefit our health. Instagram: instagram.com/charlietunmore / Email: [email protected]