April's Rules for Great Health
This week on the journal we’re getting to know Naturopathic Nutritionist, Nutritional Chef, and ARTAH’s new Head of Nutrition, April Morgan. She’s sharing her non-negotiables when it comes to her health, what inspires her, and what she’s loving right now in the world of wellness.
Why did you want to get into the field of nutrition?
Growing up, a lot of women in my life were sucked into extreme diets paired with incredibly intense exercise, and I remember thinking how counterintuitive it seemed. Having a Malaysian family, my grandma educated me on how food is our medicine, and that it's about how we feel inside that matters, not how we look. When we focus on nourishing and caring for ourselves, how we look becomes a bonus - we’ll naturally look more vibrant, healthier, and happier. This philosophy was really engrained in me throughout my childhood, I naturally gravitated towards it for my career. Very early on, I was lucky enough to work for a wonderful Nutritionist called Rose Fergusen, and it inspired me take the next step and study to become one myself.
We love the idea of having non-negotiables to help stay focused on our own self-care practices and protect our energy. Can you share any of yours with us?
Yes! I have these as well and always have encouraged my clients to set their own. These are my tried and tested hacks that are my baseline for feeling good. I’m naturally conscious about looking after my gut, keeping my blood sugar balanced and supporting my liver, because when I do, everything feels better. These are the 5 things that help me achieve that.
April's Non-Negotiables
1. Bitter Greens Before Meals.
I religiously eat bitter greens like rocket, watercress, garlic, and chives before my meals and at breakfast when I have a savoury one. Bitters are what’s known as cholagogues, so they naturally stimulate digestion and bile production, which helps the digestion of fats – something I struggle with. They’re also rich in phytonutrients that not only support the liver, but also have potent antioxidant activity.
2. 8 Handfuls of Vegetables Each Day.
I make it my priority to have 8 handfuls of different coloured veg throughout the day. I know that sounds super challenging, but once you get into the hang of it, it becomes easy, and your body craves it. It could look like 2 at breakfast, 3 at lunch and 3 at dinner, or 4 for lunch and 4 for dinner. The reason I do this is to help me hit my fibre goal (30g +) and to get loads of polyphenols which is going to feed my microbiome and keep me regular - which in turn will impact my energy and how my skin looks and feels!
3. 60g of Protein Per Day
I train regularly, and always aim to get at least 1g of protein per kg of body weight to keep my blood sugar balanced and support muscle mass. It can be tricky and I don’t always hit it, but I notice a huge difference in my cravings and appetite when I don’t eat enough protein!
4. 2L of Hydration Daily
It’s simple but so foundational, and I feel drastically different when I haven’t hydrated properly. I notice it the most with cognitive function and energy, so I aim for 2-2.5 litres daily, I start the morning with 200ml with cellular hydration, followed by lemongrass and ginger tea. I do this to gently wake up my digestive system and hydrate my body after a night of fasting. I then drink 3 green teas throughout the morning and then move on to mint, nettle and chamomile in the afternoon. I’m obsessed with my YETI cup; it goes everywhere with me and is the reason I easily reach my 2L.
5. Movement 5x a Week
I naturally love being active and actually have a fear of being sedentary. I do 5 targeted sessions a week which include boxing, weight training and reformer Pilates. Throughout the week I also focus on functional movement. For example, I have a standing desk, I always take the stairs, and I walk as much as possible, including walks at lunch and during my commute. I do it mostly for mental clarity as exercise makes me feel so balanced, but I also do it to look after my muscles, hormone health and of course, blood sugar.
Quick Fire Questions with April
Favourite way to work out: Reformer Pilates
Least favourite exercise: Box jumps!
Favourite sweet treat: Cinnamon bun. Just the best.
Favourite WFH lunch: Puy lentil chopped salad with cucumber, tomato, avocado, pepper, red onion, raw courgette, puy lentils, and rocket. I make a tahini dressing with lemon juice, water, salt, pepper, EVOO, and ACV. It's so satisfying.
Food you're obsessed with right now: Wild seabass, especially when you make the skin nice and crispy.
One food you will never eat and why: Canned fruit. What is the point of it? The concept is alien to me!
One food you're trying to eat more of: Anything fermented, like kefir, kimchi and sauerkraut.
Favourite form of stress relief: full body thai massage as a treat, or a walk for instant relief.
Favourite ARTAH product: G.I. Cleanse – simply gorgeous! Hands down the best thing my gut has ever experienced! *perfect poo incoming....*
Favourite health tool: It sounds super boujee, but I just bought an Infared Sauna tent and it’s an instant obsession – the energy, the glow -I’m here for it!
Favourite beauty product: Kinesiology tape – ladies trust me you’ll thank me later. Fine lines be gone!
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
