Your Nature Shaker
@Misha_Palm
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FROM FOOD CONSUMER TO FOOD CREATOR: - Nutrition - Change & Habits - Body & Mind Connection - Shape - Cooking - Growing food - UPF ~Join My Newsletter ⬇️~
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I felt like I had very little control over my food choices.
I was constantly snacking and reaching for easy options like ready meals and takeaways.
Overweight and stuck in a cycle of strict low-carb diets, I'd lose some weight but couldn't maintain it and would regain it all.
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Excited to reach 300+ followers and 2000+ posts! 🎉
Grateful to everyone who's joined me on this journey!
I never expected to find so many like-minded people here.
Sharing my insights on nutrition, habits, cooking, and how to become more of a food creator than a consumer has
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Struggling to hit your goals?
Don't dwell on setbacks. Bounce back fast.
Progress has its ups and downs - embrace the ride.
Recover quickly, keep your momentum, and crush your goals.
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30
Nature is our greatest healer:
- nurturing our soul,
- calming our mind,
- revitalizing our body.
In every breath of fresh air and every step among the trees, we find the balance we crave and often seek in the material world, while all we have to do is step outside!
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Imagine a wonder drug that could:
- Reduce fatigue
- Boost energy levels
- Increase mobility
- Prevent obesity and diabetes
- Lower the risk of some cancers
- Relieve depression and anxiety
- Cut arthritic pain by 50%
- Improve the ability to think and reason
-
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Sitting is the new smoking.
If smokers take breaks to smoke,
why don’t sitters take breaks to move?
Stand up, stretch, and take a walk!
Your body will thank you later.
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The food industry won’t change until we change
our spending habits.
Avoid ultra processed foods to signal a demand for
real,
natural,
and nutritious food.
Together, we can shift the market and prioritize our health!
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15
22% of all deaths globally are caused by bad diets.
Ultra processed foods (UPFs) are killing us.
Why? 🔽
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Stop making excuses!
Sometimes, I need this reminder..
🛑 If you’re not taking ACTION, you don’t want it bad enough.
You are what you consistently DO, not just what you say.
Swap your bad habits for actions that move you forward.
Hold yourself accountable!
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I used to hate low-carb, high-protein meals.
So boring!
...until I learned to:
Use spices
Cook vegetables properly
Make use of delicious pulses
Now, I can eat these kinds of meals easily every day!
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Curious about the secret to mastering new habits?
Start by understanding yourself.
Focus on what excites you and leverages your strengths.
If you love dancing but struggle with traditional fitness routines,
try dance workouts to make exercise enjoyable!
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Don't focus solely on
the numbers on the scale,
the number of pushups,
or your step count.
Pay attention to how you feel:
Are you more energetic?
Do your clothes fit better?
Do you feel more confident?
These are the things that truly matter, not just the metrics!
5
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Harsh truth: Ultra-processed foods are loaded with unnecessary ingredients and are slow poisons.
Your diet is either fuelling your health or feeding your problems!
Clean up your diet, choose whole foods, and
take back control of your health.
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I often feel guilty about taking a break and relaxing as there is always so much on my to-do list!
I remind myself to listen to my body and remember that our body needs to rest TO:
- Reduce Stress
- Improve Sleep
- Boost Mood
- Strengthen Immune System
- Alleviate Pain
-
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I was told: "Walking doesn't count as exercise."
I said, "Really? What about the fact that walking...
• Improves cardiovascular fitness
• Enhances mood and mental clarity
• Reduces stress
• Supports weight management?"
Walking is a powerful, underrated form of exercise!
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Fiber is super important for our gut health, and we should aim for about 30g of fiber every day!
But how does 30g of fiber look like?
- Half a cup of rolled oats: 9g of fiber
- 2 Weetabix: 3g of fiber
- A thick slice of brown bread: 2g of fiber
- 1 cup of cooked lentils: 4g
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Gateway habits are like keys that unlock bigger changes.
For me, it was leaving my yoga mat out.
Just seeing it inspired me to practice daily.
What's your gateway habit?
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14
Every morning, I reach for my favourite mug - the one that's seen countless sunrises and rainy day reflections.
Coffee just doesn't taste the same from any other cup!
Maybe it's the memories it holds or the comfort it brings, but the placebo effect is real!
Anyone else have a
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When I understood the following powerful truth, my world shifted:
You live in a reality shaped by your thinking, not the other way around.
We need to change our thoughts to set ourselves free!
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Sleep, nutrition, and exercise are the pillars of mental well-being.
If you're feeling down and can't figure out why, take a long walk in nature, enjoy a nourishing meal, and get a good night's sleep.
Reassess your feelings afterward and notice the improvement.
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"Mummy, is this really our pet?"
I was making kombucha a few months ago when my little one asked me if I could buy him a pet.
I smiled and said, "Not right now, maybe when you're older." But he wouldn’t give up and kept asking why.
As I was unpacking a newly bought SCOBY, he
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Nutrition isn't rocket science.
For thousands of years, humans
did just fine without nutritionists.
But then greedy food companies figured out how to make food more profitable by using cheap ingredients.
Their marketing strategies convinced us that..
- sugary cereals
-
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Fermented foods affecting your brain?
Yes, they are!
Fermented foods can influence brain health
through microbial action and by directly
impacting our gut bacteria.
Boost your mental well-being with every bite or sip!
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13
Someone said chicken soup’s healing benefits are a myth.
But research (and my grandma) disagree: Hot chicken soup can increase nasal mucus velocity, helping alleviate congestion in upper respiratory tract infections.
Of course my grandma was right!
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"I don't have time to cook healthy meals."
Rethink that!
A stir fry takes 15 minutes.
A baked salmon fillet takes 10 minutes.
A slow cooker will prepare a meal while you go about your day.
You have the time with the right planning and strategies!
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This morning, I resisted the temptation to hit the snooze button.
I went for a brisk walk instead.
That simple choice energized me and set a productive tone for my day.
Habits either send you in a way of being productive or unproductive for the rest of the day.
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~Detox~
It's like spring clean or a service for your body.
Think of your body like a computer.
Dealing with what we input day after day is like having a lot of programmes running at once.
It's just not efficient!
When you are consuming..
Ultra processed foods
Harmful
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Ultra-processed foods flood our supermarket shelves. Why?
Meat sales offer slim margins, but addictive, flashy junk food made from cheap ingredients brings in big bucks.
By opting for whole foods, we shape what fills those shelves tomorrow.
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~ Shocking research findings!! ~
Night time snacking:
- Raises cholesterol
- Slows fat burning
- Increases obesity risk
Who would have guessed? 🍔🚫
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When you're fit and healthy, you're setting a powerful example for your kids.
They'll watch you:
- cook,
- eat nutritious meals,
- and stay active.
Naturally, they'll want to follow your lead!
This healthy lifestyle will become their norm because it's what they see in you.
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Food companies are pushing 'plant based' alternatives everywhere.
They are marketed as health foods but many have 20+ ingredients.
No meat doesn't mean healthy. Check those labels!
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Do you know when you’ve had enough?
Many of us were taught to clean our plates, but plate sizes have grown from 23-24cm in 1900 to 28-30cm today.
Over the past 60 years, recipes have also increased by around 35% in calories per serving.
In the US, servings are typically 2-5
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Seeking perfection is a fast route to failure.
I follow the 80/20 rule.
I stick to my good habits 80% of the time and relax 20%.
I'm only human, and who doesn't enjoy being a little naughty sometimes, anyway?
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Would you like to slow down ageing?
Oh yes, me too!
Just as a computer needs downtime, our bodies benefit from breaks in digestion.
Fasting is an effective way to improve longevity by enhancing:
insulin response,
reducing inflammation,
and boosting cardiovascular health.
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When I got disappointed with my results, I realized something important:
Change starts with an honest assessment of where you are and who you are!
Without understanding your starting point, how can you know what steps to take or how fast you’ll achieve your goals?
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Have you heard of the "hidden brain"? 🤔
Your gut has 500 million nerve cells - about
the size of a cat's brain.
It's incredibly powerful!
Stimulation of the gut can activate brain circuits!
Who knew your gut is your hidden brain?
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The best time to make a change?
Right now, while you're feeling excited about it.
Don't wait, or the perfect moment may pass you by.
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Supplements should enhance a good diet,
not replace fundamentals like sleep,
movement, and whole foods.
Prioritize the basics for true health!
4
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Back to basics!
Ultra-processed bread can have over 20 ingredients, many hard to pronounce. It's often softer, making it easy to overeat.
Real bread? Just four ingredients:
- Flour
- Water
- Yeast
- Salt
Dense. Simple. Honest. Healthy. 🌾
Which one do you choose?
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Are you unsure whether to start:
- lifting weights
- go low carb
- learn a new language
- or move to a new country?
No, there are no guarantees in life..
Action might not bring happiness!
However, there is one guarantee in life...
There is no happiness without action!
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Back to boring?
I just got back from a fantastic holiday.. - lots of family,
- friends,
- delicious food,
- drinks,
- laughter,
- and sunshine.
I also got:
- sunburnt,
- overate,
- had a hangover,
- and collected a few mosquito bites.
I love holidays, but I also love
5
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Imagine all these health benefits in one food:
- Powerhouse of probiotics
- Cancer-fighting properties
- Anti-inflammatory benefits
What is it?
The humble sauerkraut.
Come on, give it a try today!
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Contrary to what most food companies tell you:
- Cereals are not a healthy breakfast option.
- Breakfast is not the most important meal of the day.
- It's perfectly fine to skip breakfast altogether; fasting gives your body a chance to recover.
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What happens in your gut affects your whole body!
Gut microbes influence weight by determining how much energy you extract from food.
Ever wondered why some people gain weight and others don't on the same diet?
That's your answer!
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How do we avoid stagnation?
Self-reflection is key - it’s our compass to gauge daily progress.
Without it, we lack a process to measure improvement.
Embrace self-reflection to ensure continuous growth and learning.
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The ultimate weight loss secret:
SLEEP!
Recent studies reveal that improving sleep to 8.5 hours per night reduces daily calorie intake by 270 compared to getting <6.5 hours.
Prioritize quality sleep for better health!
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11
This is what helps me with self-doubt:
Whenever a negative thought arises about myself or my abilities...
...I move on immediately - each time
it gets easier.
I keep reminding myself:
Action is where things happen!
When we act, there's no time for self-doubt.
Action
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In a world where convenience often trumps quality, I find myself asking the same question nearly every day:
Where does my food come from?
Like many, I try to make the right choices - buying organic when I can, choosing grass-fed meat when possible, growing what I can.. but
6
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11
I used to think yoga was just a boring, slow exercise...
But when I started practicing, I quickly realized it’s much
more than that!
Yoga teaches you:
to be present,
breathe properly,
and find inner peace and balance!
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11
The term "bliss point" was created by Howard Moskowitz, a market researcher and psychophysicist for the food industry.
His aim: to achieve the perfect balance of sweet, salty and fatty to get the brain's reward system buzzing!
The food industry's aim?
A repeat purchase!
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Desperate for a change?
Without action, it's just a wish.
Theory needs action to turn aspirations into reality.
Action bridges desire and results.
6
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10
I wondered if taking collagen
was the key to better skin....
..after some research,
I found the real solution:
cut down on sugar!
Sugar accelerates aging,
so save your money and
reduce sugar intake for a youthful glow.
3
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Chasing perfection is a sure path to failure!
Success comes from:
- simplifying your approach
- staying consistent
- and understanding that life isn’t perfect..
It’s about progress, not perfection!
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Healthy food doesn't have to be complicated!
I love 1 pot dishes like this one...
Roast a chicken, then add root vegetables and potatoes about 20 minutes before it's done.
Simple
delicious
and nutritious.
Enjoy!
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Many small habits can transform your life.
Initially, progress my seem slow, but over time, these small improvements begin to tip the scales of life in a positive direction.
Stick with it, and you will reach a tipping point!
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If you're struggling to stick to a new habit, try this:
Tell yourself, 'You can quit, but not today.'
It offers an out while keeping you committed for today.
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10
I was shocked when I learnt..
we start losing muscle as early as age 30!
Without intentional muscle-building,
you'll become weaker,
less metabolically healthy,
and ultimately frail.
Don’t wait - start now for a stronger, healthier future!
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10
When I have bad sleep:
- I feel drained and lack energy.
- My focus and productivity suffer.
- I’m more irritable and stressed.
When I have good sleep:
- I wake up energized and refreshed.
- My mind is sharp, and I’m more productive.
- I feel calmer and better equipped to handle
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Most people develop habits for immediate benefits.
A few cultivate habits with a 1-2 year perspective.
Almost no one thinks about habits that pay off in 3-4 years.
Those who practice delayed gratification build stronger, lasting habits.
Patience is the key.
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Big corporations push the "calories in, calories out" myth.
Have a Coke, then go for a run? That's not how our bodies work!
It suits them when we think we can just burn off those calories.
What's the harm? A lot!
5
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10
I was avoiding pancakes because they always leave me hungry soon after...
..until I tried this great recipe:
Blend 1 cup cottage cheese, 1 cup rolled oats, 2 eggs, 2 tsp baking soda, vanilla, cinnamon, and chia seeds.
Fry in butter, top with fruits, nuts, and a drizzle of
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If you slip up on your good habits, just pick yourself up and continue right where you left off.
It's what you do most of the time that matters, not the occasional slip-up!
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Obesity wasn’t common before the 1970s.
Then, we swapped butter and red meat for low-fat, ultra-processed, sugary foods - and now obesity is rampant.
Blaming butter and meat misses the real issue here.
It's safe to say we've been seriously misled.
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9
There's an abundant supply of figs in this garden - nature's sweet gift!
Packed with magnesium,
B vitamins,
and antioxidants.
They calm the mind,
boost nerve function,
and reduce stress.
Perfect snack, which will fuel your focus! 🍃🧠💪
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10
1 in 5 people in the US suffer from anxiety.
Mood and food are strongly related.
Ultra-processed foods are the biggest contributor.
Unprocess your food to lift your mood.
4
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9
Living a completely toxin-free lifestyle is impossible!
The great news is that our body is an amazing
machine that does a great job of taking care of itself.
If functioning well, it can flush out most toxins.
Proper nutrition is key to supporting this natural detox process!
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There was a point when I realized that the flow
of money drives change.
By shifting from consumers (e.g. buying ready meals) to food creators (cooking from scratch), we can truly impact the quality and source of our food.
We can take control of our food's future!
2
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9
It's very important to be in rhythm, not out of rhythm.
Specifically in Circadian rhythm!
Disrupting your sleep-wake cycle can lead to:
- sleep disorders,
-weakened immunity,
- and higher risks of chronic conditions like heart disease and diabetes.
Turn off that phone and
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Why do so many people regain weight and revert to old habits after losing weight?
Simply focusing on fat loss and vanity isn't enough to stay motivated.
There needs to be a deeper purpose and a strong 'why' behind the effort.
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"Every action you take is a vote for the type of person you wish to become.”
James Clear
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Your constant hunger is due to a lack of nutrients, not energy.
Ultra-processed foods don't satisfy your body's needs.
Switch to nutrient-rich foods and say goodbye to those relentless hunger pangs.
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Intermittent fasting offers so much more than just fat loss!
⬆️ Increased energy levels
⬆️ Better appetite regulation (leptin/ghrelin balance)
⬆️ Enhanced immune function
⬆️ Boosted brain health
⬆️ Improved willpower
So, tell me again why you haven’t tried it?
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~Power of Fermented Yogurt with Live Cultures!~
Regulates glucose metabolism
Reduces risk of type 2 diabetes
Supports heart health
Boost your health with a daily dose of yogurt...
...and make sure you purchase the one with no nasty additives!
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The war on bacteria. 🦠
I used to feel good about using antibacterial soap that kills 99.9% of germs...
...until I learned that most bacteria actually protect us
from the harmful ones.
Constantly killing all bacteria makes us more vulnerable to infections, not less. 🧼❌
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Give yourself a break!
Proper rest boosts :
- mental clarity
- enhances physical performance
- strengthens the immune system
Remember, recovery is just as important as effort!
Prioritize rest for a healthier, more balanced life.
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Thinking you just need to 'lose' weight is the problem.
The solution starts with gaining new habits and remodelling your daily routine.
It's a whole different mindset from merely 'losing' something.
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1 in 5 people in the US suffer from anxiety.
Mood and food are strongly related.
Ultra-processed foods are the biggest contributor.
Unprocess your food to lift your mood.
1
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8
We become our environment.
Healthy and fit people tend to know others who are healthy and fit.
Conversely, those who struggle with healthy habits often find themselves in similar company.
Many people fail to build healthy habits because no one encourages them to do so.
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I used to run at least twice a day, immersing myself in nature and finding calm and relaxation.
But after having children, my running routine fell by the wayside.
I always felt like I was running after them instead and never had enough time or energy left in the day for
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Where should we start for lasting change?
Begin with your thoughts!
Imagine your subconscious mind as the bus
driver and your conscious mind as the passenger.
If you crave chocolate, tell the driver to go in a different direction that doesn't involve chocolate!
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9
99% of food claims are just marketing tricks.
There is little difference between foods with claims
and those without.
A 'light' or 'lite' version of crisps may contain the same amount of fat or calories as the standard version of another brand.
Don't fall for these tricks!
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9
We often get caught in a never-ending cycle of jumping
from one diet to another or one exercise to another.
Even when the first method worked, why did we switch?
Boredom!
We craved something exciting.
To make habits stick, we must master the art of keeping them interesting!
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Do you notice the cycle?
The same system that creates the problem often offers the so-called solution.
A lot of ultra-processed foods are marketed as healthy, while some real nutritious options are labelled as risky.
Illnesses emerge,
medications are pushed
- yet no
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If you slip up on your good habits, just pick yourself up and continue right where you left off.
It's what you do most of the time that matters, not the occasional slip-up!
4
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Around 80% of our immunity relies on gut health.
Yet, ultra-processed foods are harming it:
- Emulsifiers scrub out the gut
- Disrupt bacteria
- Compromise the mucus barrier, leading to food leakage into the bloodstream
What's on your plate today?
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8
I used to think fats were unhealthy.
Now I know good fats are essential:
- Animal fats (Tallow, Lard, Suet)
- Butter
- Ghee
- Avocado oil
- Coconut oil
- Extra virgin olive oil
Swap seed oils for these and nourish your body with the fats in needs!
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9
Gut health tip:
Instead of spending money on probiotics,
- Drink Kefir and Kombucha.
- Eat fermented vegetables like kimchi or sauerkraut.
- Avoid ultra-processed foods.
That's it!
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Focus on more than weight loss to sustain habits.
Train to lift mood, boost brainpower, and excel.
Eat to fuel health, increase energy, and fortify strength.
Purpose drives persistence!
4
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I used to fail at following various diets.
Things changed when I realized that a great diet depends on:
- What you can follow for a long time.
- What lets you eat nutritious food without always being hungry.
- What has enough flexibility so you don’t lose your mind and quit.
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I was struggling to make progress.
Each day felt like a battle against an endless
list of tasks and constant distractions.
One day, I decided to simplify.
I identified the most important tasks and
eliminated everything that was getting in the way.
I committed to doing
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❌ Avoid oils labelled as:
Refined
Bleached
Deodorized
These can lead to inflammation!
Instead, choose oils labelled:
Cold-pressed
Unrefined
Virgin
Your body will thank you later! 🥑🌿
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I don't feel like starting today.
I don't feel like...
- lifting weights
- running
- or quitting sugar today....
The truth is, if we wait for the right mood,
motivation, or moment, we might never start!
You change your life by doing, not by thinking about doing!
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Why does my tortilla contain 17 ingredients?
When I started to look at my food labels, the amount of ingredients in some of our staples shocked me.
Why would I want to consume this concoction when I can make my own with just 4 ingredients?
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Embracing boredom to master habits? This advice never worked for me - I’d lose motivation.
I am always on the quest of how to keep my habits interesting.
If you find your routine boring, try making habits fun!
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We optimize what we measure.
If we measure success by instant results, we may get frustrated and abandon new habits.
However, if we focus on consistency and progress, we'll maintain habits that build long-term health.
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