Hi, everyone, it's been a busy week, hopefully packed with lots of really helpful, useful information. So we looked at some of the background mechanisms happening in episode two, with ADHD and some of the things possibly contributing to it. And then we'd really dived into the kind of nutrients why we want to be looking at nutrients and building blocks really thinking about all those building blocks and ingredients that we need to eat, for our bodies to have to do everything that it needs to do. So in this episode, I thought we'd have a look at some more ideas, kind of do some brainstorming of how we can get some more nutrients into your weekly diets. I really believe that small changes, and then building them up week over week till they become large changes can really have profound effects on our health.So smoothies are a great idea for breakfast or lunch options, particularly if you're in a hurry, I know we talked about the chewing, so the smoothies kind of help kind of breaking it down a little bit more for you to get those nutrients kind of started. But there are some cardinal rules, I think, for smoothies. Smoothies that are just fruit are not helpful. They actually they feel like they seem like they're this great idea, but what you're doing is really just releasing all those sugars from the fruit, so there's not even any fibre there to really slow down that break and you kind of just have a massive sugar rush. And it's not going to be nourishing your body and that's quite inflammatory that sugar rush. So we really need to make sure that we have three things in our smoothies, we need to have our kind of therapeutic vegetable, we need a protein source in our smoothie - we've been talking a lot about protein over the last few episodes and how important those building blocks are for our for our dopamine, etc - and then lastly, we need to include a fat, nice anti inflammatory fat. So what kind of options are we thinking about? So for therapeutic vegetables, lemons are helpful for the gallbladder stimulation we talked about, so make sure they're the unwaxed kind you wouldn't want to be putting them in a hole, take out the seeds, cut them up and take the seeds out those great. Lettuce, any of our dark green leaves that we've been talking about. Protein sources, you could be looking at yoghurts, you can get some lovely high protein yoghurts, you could be looking at protein powder. If you're maybe having lots of nuts and seeds for snacks, and you don't want to add in many nuts maybe for this, so you could look at maybe a pea or a whey based protein powder, which could be useful. You could also use ground nuts, almonds, flax, things like that as well if you're not having them elsewhere, maybe in the day. And then lastly, fat. Avocado is my favourite in a smoothie. It's such a brilliant food. We've already mentioned it earlier for it's really useful, the dopamine pathway anyway for the nutrients, the vitamin C's in it. But then the fats in it are really nourishing fats, they're really anti inflammatory fats. And it also gives it this lovely, creaminess to smoothie, which is, which is really yummy. And then when you've got all those bits in, then you can add some fruit to make it taste nice. So pick some flavours that you'd like some berries, some strawberries, whatever you fancy to make it taste how you'd like it to taste. But that's kind of my rule on smoothies.I think my other kind of top tips for being able to really, really get these nutrients in is actually time management and planning. And I really think that if you allocate 30 minutes, maybe even an hour, once a week to do a meal plan - which can be really helpful to save money and reducing food waste as well because you'll be able to plan what you're eating and then cooked or what you're eating - you can always leave a couple of days unplanned knowing you're gonna go out at some point or whatever and kind of jiggle the days around. But at least you've kind of got that framework there for the week. I think it's really hard to eat well when we're hungry. But I think it's equally hard to eat well if you're maybe not so hungry, maybe you're on medications that kind of allow you to kind of ignore your eating a little bit now and again. So by by planning it you can at least really make sure those few meals you do sit down to you're really packing those nutrients in.I think batch cooking, doubling up or even tripling up on your ingredients and then cooking it on mass is so much more time effective. And then you can throw it in the freezer and then you know for those days when everything's just a bit tighter for time are you just a bit more weary, then you know you've got something in the freezer you can put out and know that you're nourishing everybody. So we want to be avoiding ultra processed food that is full of chemicals and the processing really, really is inflammatory in our bodies. There are things that we can also do that are very quick like prepared salad bags and prepared salad pots that you can kind of sprinkle on top, there's frozen herbs and frozen vegetables, you can get berries and avocado for smoothies which are frozen as well. So there's lots of kind of ways like that that can help us increase the nutrient density. I hope that's given you some great ideas. And I love it if you fancy getting involved in the stimuli community. In the nutrition section, you can share with us your greatest your greatest blocks may be that you're kind of struggling with thinking about nutrition and kind of including it in your daily life. We'd also love to hear about your greatest wins as well. Have you found an app to help you remember kind of your packed lunches? Have you found a technique to plan your meals? Or have you found an amazing recipe that you just think hits all the spots and really helps you feel better, or really, really helps you feel kind of empowered with all of this, and I'll speak to you again next week.