7 Meal prep strategies

Feeling overwhelmed at the idea of meal prep? Need some strategies, to get you started? Try these.

1 Plan around your social life.

Often people make meal prep out to be an all or nothing kinda deal, which usually results in not being able to stick with it long term.  Be realistic – about sports commitments, work lunches or deadlines, school functions, social catch ups & date nights.  If you know you eat out every Sat with friends, skip the Sat meal prep.

2 Use recipes that overlap ingredients.

Find recipes that have similar ingredients, be it meat or veggies.  You don’t need to make life harder for yourself by trying to source loads of different vegetables & a big variety of meats.  Honestly, it is easier than you think, & remember to choose recipes you love.  Why?  It helps minimise food (& time) waste.

3. Cook or chop ingredients ahead of time

When you get home from shopping, cut up your vege & put them into containers.  Chop, spiralise, whatever – it makes life for future you pretty cruisey!  Whether it be prep for mid-week roast vegies, quick soups, a slow cooker “dump & run” bag to freeze, ingredients for an easy salad bowl or delicious stir fry prep – there are plenty of options.

I make up batches of stewed apples often & just portion it out. I keep in the fridge or freeze portions. I love it for brekky with yoghurt, what an easy start to the morning!

4. Use that freezer.

Make double batch main meals, then divide & freeze in individual portions – easy peasey.  It can defrost in the fridge whilst you are at work, then just reheat when you get home.  Future self will love this organisation.  Some easy meals that do double duty & freeze well are spag bog, chilli con carne curries, lasagne, or stews.

5 Stock up with healthy basics

Keep your fridge, freezer, pantry basics stocked with stuff you use regularly – it makes your meal prep loads easier.  THINK: spices, oils, sauces, condiments, even flour.

6 Plan to use your dinner LOs for lunches.

Truly, the most common meal prep strategy ever.  This doesn’t need explaining – it just needs action.

7. Traybake or one pot meals

A great way to cook in bulk, with less clean up…winning!

Hope some of these provide inspo and give you direction to get started.

Meal Prepping – What’s the Deal?

OK, so what is meal prepping?

Basically, it is preparing a meal, then portioning it out to create a grab & go meal for later.  If you have ever taken LOs (Left Overs) for lunch – you meal prepped; if you made a double serve of a recipe & froze it to eat later – you meal prepped; or premade all your work lunches for the week – you meal prepped.

Why meal prep?

It is convenient, efficient & reduces waste.  OK, it also reduces temptation to eat outside your plan – diet or budget!  Even if you only start out making one or two recipes a week you will see some benefits. 

💡 Saves your time.

💡 Saves you money.

💡 Saves energy later in the week.

💡 Saves stress when days are busy.

💡 Reduces food waste.

💡 Total control over what is going into your meals.

💡 Great for portion control.

Types of meal prep

💡 Full meals

💡 Batch cooking/freezing a single “ingredient” EG: quinoa or vegetables

💡 Single serves THINK: lunches

💡 Ingredient prep THINK: pre chop some vege or marinade meat

What can I meal prep?

OK, this will vary from person to person, as everyone likes different things.  Try some of these to start:

💡 Cooked meats

💡 Roast vegies

💡Pre chop hardy fresh vege THINK: carrots, peas, capsicum, cabbage, radishes

💡 Precook grains, or beans or legumes

💡 Nuts & seeds into grab & go snack portions

💡 Pre make sauces or dips THINK: salad dressing, salsa, or hummus

TIP: Think about if you need to reheat your food.  Will you have access to a microwave, or will you be using an oven or stovetop.  This will help you choose recipes/options to suit your lifestyle.

During summer we always have some salsa on hand. An easy way to dress up a garden salad, add to some to grilled chicken or throw in some chickpeas for a delish salad.

How long does my meal prep last?

There is no definitive answer here.  As soon as it is made your food will start a slow decline in quality, so the safety of your meal depends on how it is packed & stored, your fridge, & the quality of your ingredients.  Why?  They all have a big influence on lifespan, texture, flavour & ultimately food safety. 

How do I start my meal prep?

Pro tip – start small!  Make one pot recipes or focus on single dishes.  Recipes don’t need to be elaborate & honestly, too many recipes will make it a tedious task, which is unlikely to ever be repeated.

Try one of these to start.

💡 3 work lunches for the week

💡 Prep snack packs for the week

💡 Cut & chop all your vege for the work week

💡 Make 2 extra evening meals

Another tip – schedule time to do your prep.  It doesn’t matter what day just schedule in whatever works for you.

What do I need?

Bottom line – containers.  You will use different shapes & sizes, start your collection small.  Glass or stainless steel are great options, where possible avoid storing in plastic (& try keep that plastic out of the microwave).  Additionally, dishwasher safe is great, you don’t want to spend your saved time at the sink!  Start small with your container collection & see what sizes work well for you. 

Next week, 7 strategies to help with the meal prep process.

Tips for the Festive Season

Whether you call it Christmas, the Holidays or the Festive Season … it’s often busy!  Yup, we love those catch ups with people you don’t see often, socialising with family & friends.  Honestly, there is a lot of love about the season & food plays a big part.

No doubt about it – Christmas is an easy time to overindulge.  Need some tips to help? 

At our house Christmas is about family, fun & laughter plus of course food.  We try to keep it healthy as a rule of thumb (don’t get me wrong there are some indulgences)!  Here are some ways we try to keep it healthy over the festive season.

Take a plate, keep it healthy.

Most gatherings we attend as a family or as individuals are “take a plate” kinda deals.  Whether the direction has been given for nibbles or a salad as the contribution, I make sure it is loaded with vegies & it offers a rainbow of colour. It also means, there is something there to keep me on track with my eating too!

Plan ahead

I make sure to always have 3 meals a day (breakfast, lunch & dinner), as skipping can be just as bad as overeating.  As an example, if I attended a lunchtime BBQ catch up, then it will be a lighter dinner with salad & fish; or if it was a big Christmas party night, then I aim for a vegie rich breakfast with some cheese.

Eat mindfully

Some foods are just intertwined with the Christmas – the fruit mince pies, the rumballs, ham off the bone & the fresh cherries! So, go for quality not quantity, remember to enjoy them in moderation & savour each bite. 

Keep hydrated

Give a bit of thought to water.  Truly, if you are hosting an event this will be welcomed by the designated drivers, the pregnant friends or the peeps who just “don’t like wine”.

Keep big jugs of water available so everyone can keep hydrated.  Need to get a bit fancy?  No problems, add in some orange & basil; or lemon & cucumber; perhaps some fresh berries; or some ginger & lime (seriously, there are loads of options to pimp up your water & make it special).  If you love ice in your drinks; try adding cut up fruit or herbs to them, so you can just pop them into the jug (or glass) with no fuss!

Moderate the Christmas cheer

There are a few strategies you can use here.  A popular one is to alternate your drinks – try alcoholic with non-alcoholic drinks; maybe you could opt for 2-3 gatherings where you drink & others where you are the designated driver; or perhaps make a drink plan so you have a pre-set limit for alcohol.  

Aim for weight maintenance.

Honestly, for some it is unrealistic to lose weight over Christmas (FYI that’s me).  If you are on a weight loss journey perhaps aim for maintaining during this period.  Often it is a lifestyle change, so this “maintenance” will align with what will happen when you reach your goal weight. 

Choose fruit-based desserts.

Now it is summer here in Oz & I am lucky enough to live in a sub-tropical climate, so there is a lot to love about fruit this time of the year.  THINK: mangoes, cherries, stone fruit, watermelon – there are a lot of yummy choices!  

Stay active

There are a lot of options here! Go for a walk (short or long); or if you have got little munchkins around – visit a playground.  If you are lucky enough to be at or near the beach, go for a swim, do some bodyboarding, try some surfing lessons or just take a long beach walk.  Perhaps, grab some sports stuff out of the cupboard, dust it off & get outside THINK: backyard cricket, bocce, coits or even badminton.  Just get outside, get moving & enjoy the sunshine. 

Just enjoy Christmas.

Remember to enjoy the company of the people with you, appreciate the talk & laughter, savour the meals.  Take your time to enjoy the season in all its glory.

What is so good about Epsom salts?

To be honest Epsom salts pretty much look like ordinary table salt but is actually a compound of magnesium and sulphate.  Ahh, now it makes total sense why it is also known as magnesium sulphate. Back to magnesium – it is involved in a lot of functions within the body.  It is a co factor for over 300 enzyme systems that regulate biochemical reactions within our bodies; it ranges from protein synthesis to blood pressure regulation.  I know it’s pretty amazing right!

Magnesium is super easily depleted by stress, consumption of processed and/or refined foods or an overuse of medication and antibiotics; sadly, one or even a combo of these factors feature in daily life for most people.

The good news is that both magnesium and sulphate are readily absorbed through the skin, making an Epsom salt bath a fabulous way to soak up the benefits (see what I did there – soak/benefits).

Try it a minimum of 1-2 times a week, just 1-2 cups of Epsom salts in a bath or if you don’t have a bath do a foot soak just ½ cup Epsom salts to a bucket of water.  It is amazingly good for you!

PROTIP: if you are soaking your feet, throw a few marbles into the bucket for a foot massage.  Move your feet a little, back and forth is great for a gentle massage.

OK, so what are some of those benefits?

Relieves pain and muscle cramps

It’s big relief for muscle tension, cramps, pain or just inflammation in joints.  In other words, perfect for people who exercise a lot or experience arthritic pain/swelling.

Eases stress

Yup, we have all heard a bath is relaxing and provides stress relief, but to get a bit ‘sciencey’ on you the magnesium ions break apart from the Epsom salt molecule.  This is relieving the stress because it is promoting the production of serotonin which reduces the effects of adrenaline.

You use insulin better

Yup, it helps your body to produce and use insulin more effectively.  It is helping to regulate your blood sugar, which in turn lowers the risk of diabetes.

Relieves constipation

Magnesium is a natural laxative.  Try soaking in an Epsom salt bath each night before bed.  There may be other causes or issues, but this is a gentle start.

Toxin elimination

It’s the sulphates which help to flush out the toxins from your cells, so your body can eliminate them.

Headache relief

Sometimes magnesium deficiencies can cause headaches.  Try to increase magnesium rich food in your diet, THINK: dark leafy greens, nuts and seeds, oily fish, avocados, figs and bananas.  Additionally, having a soak in an Epsom salt bath will increase magnesium absorption.  There may be other reasons, but again this is a nice starting place.

Trouble sleeping

Try a bath, this can relax the body and mind, which in turn can help you to fall asleep – remember the serotonin I mentioned before?  It helps to produce melatonin AKA the sleepy hormone.  I love a couple of drops of lavender to help me along the land of nod, but you do you and choose what helps you relax.

There are many benefits to an Epsom salt bath, or if you like just to a foot soak – you will still reap the benefits in so many ways.  Honestly it will not rectify a magnesium deficiency, however it is pleasant way to increase your magnesium intake a little, plus will potentially relieve some symptoms – try adding Epsom salts into your weekly self-care routine.

Magnesium

Magnesium, heard of it but unsure why it is important?  It plays a big role in a lot of different processes within the body & is the 4th most abundant mineral in the body. 

Magnesium is a truly multipurpose mineral.  THINK: energy creation (conversion of food to energy); protein formation (creation of new proteins from amino acids); gene maintenance (create & repair DNA & RNA); muscle movements (helps with contraction & relaxation of muscles): & nervous system regulation (regulates neurotransmitters which send messages between your brain & nervous system).  Plus of course, many more.

OK, given that it is involved in so many processes it isn’t surprising it is amongst the bodies go-to’s.  There are numerous symptoms of magnesium deficiency, some of the common symptoms are listed below, (but again, there are many more).

👉 Leg cramps & muscle pain 👉 Insomnia 👉 Anxiety 👉 High blood pressure

👉 Fatigue 👉 Migraines & headaches 👉 Irritability

Good news though – magnesium is easy to get from a big variety of food sources.  Here is a top 10 list of magnesium rich foods & of course, I’ve popped in some ideas on how to include them in your diet.

# 1 Dark Green Leafys

Honestly, dark green leafys are rich in a variety of vitamins & minerals, so there are a heap of health benefits to be had.

👉 Where can I get it? (Examples per 100g serving)

Kale 33mg / Spinach 74mg / Swiss chard 81mg

How do I get that into my diet?  Try some of these:

💡 Try a salad.  Mix in some rocket, baby spinach, watercress & romaine lettuce.

💡 Sauté them with olive oil, garlic & season with salt & pepper or a squeeze of lemon.  Try it with bok choy, baby spinach, or Swiss chard; it’s an easy add to pastas, frittatas or with meatballs.

💡 Add a handful to your soup in the last few minutes.  A large handful wilts down quickly, try with kale, baby spinach, or Swiss chard.

💡 Make it a wrap using the leaves.  Butter lettuce is a great option for this.  Fill with hummus, grated carrot, chopped cucumber, tomatoes & some feta, then roll it up like a burrito.

#2 Nuts

Are a great choice! These are an easy add into your diet with loads of choices.

👉 Are they all the same? (Examples per 100g serving)

Brazil nuts 350mg / Cashews 250mg / Peanuts 160mg / Walnuts 150mg / Hazelnuts 160mg. 

Special shoutout to almonds at 260mg although technically not a nut but the seed of the almond fruit.

Here are some ideas on how to get them in your diet?

💡 Sprinkle chopped nuts on your yoghurt, soup or salad.

💡 Make your own trail mix with all your favourites. THINK: dry roasted almonds & pecans, pumpkin seeds, some sulphur free dried apricots, some popcorn or dark chocolate, with a sprinkle of cinnamon &/or sea salt.

💡 Toast them & add to your vegies.

💡 Nut butter & apple slices…delish!

#3 Seeds

👉 Hmm, which seeds? (Examples per 100g serving)

Pumpkin seeds 535mg / Flax seeds 392mg / Sesame seeds 340mg / Chia seeds 335mg

Some ideas:

💡 Make a chia pudding or add to your smoothies BONUS chia seeds are also high in omega 3s.

💡 Grind some flax seeds & add to a salad dressing. THINK: water, lemon juice, garlic, flax seed meal & lots of fresh basil.

💡 Add seeds into your crumb mix for a yummy seedy herbed crust on your fish.  I crumble some Ryvita, add garlic, seeds & fresh herbs, sometimes a little mustard…. delish!

💡 Roast some pumpkin seeds (200C oven for approx. 10minutes, just toss in some oil & your favourite spices).  Use as a salad or soup topper, mix in with nuts or popcorn.

💡 Make your own dukkha to sprinkle over your roast vege.

#4 Whole grains

There are a lot of easy substitutes in the supermarket these days which make it easy to add whole grains into your everyday.

👉 What grains do I mean? (Examples per 100g serving)

Buckwheat 221mg / Bulgur 33mg / Wild rice 32mg / Whole oats 24mg

There are a lot of ways to get whole grains into your diet, here are just a few ideas:

💡 Swap in whole grain substitutes in the pantry.  THINK: flour, pasta or cereals. 

💡 Stuff a capsicum, tomato or zucchini boat with wild rice & other sauteed vegetables (pumpkins, onion & garlic are a great combo).

💡 Porridge or overnight oats for breakfast with some fresh fruit.

#5 Avocado

A great source of magnesium & loaded with plenty of other goodies too!  Avocados are high in monounsaturated oleic acid, a heart healthy fat.  Plus, they are also high in fibre making them great for digestive health & regularity. 

👉 Example per 100g serving

Avo 27mg

Honestly, I think these are delish by themselves, but if you need some more ideas:

💡 Add into your garden salad … easy peasey

💡 On toast with some fetta & tomato

💡 Make up a guac & dip into it with fresh vegies

💡 Add into your smoothie

💡 A sneaky addition in desserts, try it in chocolate cakes, brownies, or even a mousse.  It mixes well with dark chocolate.

Seriously, yummo!
📷  Photo by Gaby Yerden on Unsplash

#6 Dark chocolate

You need to aim for 70% cocoa content or higher (just remember to keep your serving size small as it still contains sugar & fats).  Dark chocolate also contains flavanols, which are antioxidants that help the brain, improve blood flow & lower inflammation.

👉 Per 100g serving

Dark chocolate up to 120mg / Raw cacao 507mg

OK, honestly, I didn’t think you needed any ideas for this one!

#7 Bananas

These are better known for their potassium levels, but they are also great for magnesium & fibre.  Bananas are an ideal pick me up when you are feeling sluggish in the afternoon PLUS they are super portable!  Winning.

👉 Per 100g serving

Banana 35mg

There is a lot to love about bananas & they are an easy add in, try some of these ideas.

💡 Add as a yoghurt or brekky cereal topper … delish!

💡 Great in smoothies.  In a blender add banana, milk, yoghurt & ice, pour into a glass & sprinkle with nutmeg.

💡 Make your own “nice cream”.  Freeze banana chunks, then blitz until smooth, add in extra flavours (THINK: berries, vanilla, cacao powder, even a swirl of nut butter), this will give you a soft serve texture.

💡 Bananas are also a great substitute for sugar in baking THINK: cakes, muffins & biscuits.

#8 Fish

Oily fish is known for being rich in omega 3 fatty acids, but did you know it is also great for magnesium?  It is also a great lean protein, rich in vitamin A & D. Try & include fish a couple of times a week.

👉 Fish options (Examples per 100g serving)

Tuna 50mg / Salmon 25mg / Trout 30mg / Mackerel 60mg / Herring 30mg / Sardines 39mg

Special mention for some shellfish too!

Prawns 51mg / Crab 25mg

Some inspo to get it into your diet.

💡 Make a Niçoise salad, using mackerel or tuna.

💡 Add salmon to your pasta.  Try linguine, lemon, dill, red onion & chunks of salmon.

💡 Fire up the BBQ & grill some fish or prawns, maybe try some kebabs.

💡 Plenty of cultures feature fish or seafood in their recipes THINK: Spanish paella, Japanese sushi, an Indian Goan fish curry or Vietnamese fish hot pot.  Google up some recipe inspo with your favourite flavours!

#9 Legumes

A lot of us grew up with baked beans for brekky or three bean mixes as a BBQ salad staple; & that was our only bean exposure.  Whether you opt for dry or tinned, have a think about the styles of eating you like.  Love those South American & Mexican flavours, kidney beans are great; more a fan of Middle Eastern recipes, then chickpeas are an easy add; or are you more a Mediterranean inspired person, then butter beans or cannellini beans hold lots of options.

👉 Where can I get it (Examples per 100g serving)

Soybeans 230mg / Lentils 82mg / Chickpeas 27mg / Kidney beans 140mg / Split peas 85mg

Need more ideas?

💡 Add to soups or stews.  Our pumpkin soup will often have red lentils or butter beans blitzed into it.

💡 Use pureed beans as a dip base.  Try a white bean puree or make a hummus with chickpeas

💡 Try beans in your salad.  Kidney beans in a Greek salad or Mexican salsa are great!

#10 Tofu

Tofu is made from condensed soy milk that is pressed into solid blocks.  The process is pretty similar to cheesemaking.  Whilst tofu is magnesium rich, it is also a good source of calcium, phosphorous, B vitamins & iron.  Often seen as a vegetarian choice BUT it has traditionally been used in a lot of Asian dishes for centuries. 

👉 Example per 100g serving

Tofu 78mg

Need some inspo?

💡 Marinate slices, tofu has no distinct taste, but it soaks up flavours well. Try it baked or grilled.

💡 Silken tofu will add creaminess, so blend into salad dressings or creamy sauces, even puddings.

💡 Add it to a stir fry or a curry.

There are many more foods which also contain magnesium, but these are easily accessible at supermarkets & Farmer’s markers, plus they offer good amounts of magnesium.  Make sure you are getting some at every meal, it is an easy inclusion & your body will love it.

Want to check out more, look at other Consciously Nutritious socials. Oh, & don’t forget if you like it – to well, like it! 💗

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Wrap up on the Spring Reset Series.

Yup, it’s the last day of my Spring Reset series & it finishes with 3 tips about exercise.  Regular exercise has so many positive benefits.  It can help reduce health risks such as heart disease & high blood pressure, but also relieves stress, boosts mood & improves sleep.  What is not to love?

#1 Walk your way to good health

Often people believe they must adopt a rigorous exercise routing to jumpstart their weight loss journey.  If you haven’t exercised in a while this can be daunting, so I often suggest a 30minute walk each day.  It’s easy, it’s affordable & it can be done anytime of the day, inside or outside.

Can’t make 30 minutes work for you, try doing 2 x 15-minute sessions instead.  The secret is to just get moving.

Get out there & get moving.
📷 Photo by Arek Adeoye on Unsplash

#2 Buddy up

Sometimes, it can be hard to stick to a routine. If that is you, perhaps you need to invite a friend to help you stay on track.  Yup, buddy up to help you achieve those goals, keep you motivated; & for the bonus there is often a lot of laughter involved too (which is great for the soul!).

#3 Include incidental exercise

Exercise has a huge impact on both our physical & mental health, so get active.  It doesn’t need to be a full gym session, just make sure you are moving regularly & getting your heart rate up.

Need some ideas?

Take the stairs rather than the lift or elevator; ride your bike instead of taking the car; perhaps go to the park & kick the ball around with friends.  Maybe take a walk around the block at lunchtime, or when you are waiting for the kettle to boil, march on the spot.  Try an impromptu dance party with tunes blasting out, or even a hula hoop or hopscotch session in the yard.  Do whatever works for you, there are loads of options.  With any exercise the trick is to find something you look forward to doing, that makes you happy – that way you are more likely to stick with it.

And lastly a bonus tip.  Support. 

Having a group of friends or family members that support you in your weight & wellness goals is critical for success.  Surrounding yourself with positive people, who make you feel good about creating a healthy lifestyle.  It will help you stay motivated & on track

You determine the people you spend your time with.  Lots of people contribute to your life – the friends, the cheerleaders, the coaches, the advisors, the teachers & the role models.  Choose wisely.

That, my friends, is a wrap on a big week of tips for weight loss that will also help you generally on your health journey, every day.  Of course, there is more information available on the Consciously Nutritious socials.

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#Spring #GetStarted #Lifestyle #Inspiration #BelieveIt #YouCanDoIt #SmallSteps #MovingForward #Wellness #Mindset #Goals #HappyHealthyLife #HolisticHealth #MetabolicBalance #ConsciouslyNutritious

Day 6 & almost to the end of the Spring Reset series.

All of this is just general information which will assist with a healthier you by helping your body to work better. OK, some tips about getting real whilst you are on a healthy journey.

#1 Don’t deprive yourself

Truly, telling yourself you will never ever have your favourite foods again is unrealistic & will set you up for failure.  It really is that simple. 

What you do today to invest in your health & wellness really matters. OK, honestly – one less nutritious meal won’t make a big difference to your life & overall wellbeing.  Seriously though, it is that majority portion of your time that counts – say 90%, what is happening there?  Focus on that, it is what counts.  Make room for the special occasions, otherwise you will be resentful of your healthy choices.  So, celebrate the birthdays, the wins & special events – but keep them as special treats.

Celebrate the wins and milestones!
📷 Photo by Victor on Unsplash

#2 Be realistic

Concentrate on what is healthy for you, not your fav celebrity on TV.  Focus on how you feel not how you look. Your motivation should be for a happier, fitter & healthier you.  Truly, I just need to look at my female family members to know, I will always be blessed with curves & I am OK with that.  We are all individuals, so remember to do what works for you.

#3 Fill the void

Keep those hands busy.  Why?  Boredom often sees people reaching for unhealthy foods (OK, I am totally talking about me here!).  Find yourself a new hobby or take up an old one.  Maybe add a walk into your morning routine or start taking yoga classes. Perhaps you have always wanted to learn a language, possibly you love to paint or journal.  Choose something you love to do & do it.

As a Clinical Nutritionist & holistic health practitioner, these are all elements I consider when I look at your holistic health picture.  They all play a role in your health & naturally will impact your health journey.  Tomorrow is the last day of the series, & it will be a quick look at exercise.

#Spring #GetStarted #Lifestyle #Inspiration #BelieveIt #YouCanDoIt #SmallSteps #MovingForward #Wellness #Mindset #Goals #HappyHealthyLife #HolisticHealth #MetabolicBalance #ConsciouslyNutritious

Spring Reset Series, Day 5

Only a couple of tips for today which are more lifestyle tips.

#1 Bring out your inner chef

Cooking more meals at home, is a great path to weight loss.  Why?  Because you are in control & cooking at home allows you to experiment with new, healthy ingredients. PLUS it can save you money, winning!

You can cook in styles you love, flavour foods with herbs & spices you love & choose a bigger variety of foods you enjoy.  Cooking at home is one of your most valuable & accessible tools to long-lasting health & disease prevention.

It’s spring & the weather is warming up, so maybe try out some different salad recipes.  Perhaps dust off the BBQ, try some fish or vegie kebabs.  Love stir fries because you can pre chop ingredients for an easy dinner after work, then do that.  Maybe it is time to make the Sunday roast a regular thing, with lots of vegie sides (hello leftovers for a second meal).  Me, I love eating Mediterranean inspired fresh salads, lots of simple ingredients & a drizzle of extra virgin olive oil.

Tomato salad with EVERYTHING, pimp up that garden salad, stir through pasta, topping off some guac or as is ….delish!
📷 Consciously Nutritious

#2 Practice mindful eating

Don’t rush it!  You’ve made the effort with healthy ingredients, you’ve taken the time to cook them, so make sure you enjoy them.  Be mindful of your food & focus on the flavours.  It will also allow you to be more aware of when you are full, which will decrease your chances of overeating.

#Spring #GetStarted #Lifestyle #Inspiration #BelieveIt #YouCanDoIt #SmallSteps #MovingForward #Wellness #Mindset #Goals #HappyHealthyLife #HolisticHealth #MetabolicBalance #ConsciouslyNutritious

Springing into Day 4 of the Spring Restart Series.

Often when we think about health – diet & exercise are the first things that come to mind.  However, good health isn’t just about the physical – your body & mind are interconnected, & they can have a big impact (I’m talking huge).

Today’s tips are all about setting yourself up for success.

#1 Minimise distractions

Today, we are living in a culture that is often plugged in to work & social media 24/7.  People are regularly sitting down to meals with their fork in one hand & phone in the other.  It is very easy to shovel in a meal, whilst watching TV, scrolling social media, or on a computer.  Sound familiar?

Instead, focus on what you are doing – eat at the table & put the phones aside.  It will not only be better for your digestion, but it also allows you time to reconnect with loved ones over a meal & allows you to enjoy what you are eating.

It also means you are more likely to pay attention to when you are full.

#2 Set meaningful goals

We are all different & consequently we will have different goals.  If it motivates you to fit into your favourite pair of jeans again – great; if you want to be able to dance all night at your bestie’s wedding – fabulous, if you want to play tag with your grandkids – excellent.  You may have always wanted to hike a particular track or even run a marathon.  These are all great goals & if you know why you want to lose weight or get healthier – you are more likely to do it.

Whether you set yourself a series of short-term goals or have a single big one, both strategies are good if they work for you.

Set goals that work for YOU.
📷 Photo by Markus Winkler on Unsplash

#3 Shop smart

Shopping for me is a chore, it doesn’t light my fire but if I want to eat – well, it just must be done.  I like to have a game plan, & experience tells me if I don’t follow it – I will buy stuff that seems like a good idea at the time but really isn’t. 

🍎 Plan your meals & buy the ingredients you need.

🍎 Don’t shop hungry (honestly, this never ends well for me).

🍎 I get a lot of fruit & vege, so I try to shop seasonal & get local produce. The bonus, seasonal produce is usually cheaper!

🍎 Where possible I choose organic. Why? Because I eat the skins on a lot of produce & don’t need the extra chemicals.  Honestly, I can’t always afford organic, so if I need to make a priority choice, I google the Dirty Dozen to see what produce is the highest dozen foods for pesticide residues.  The Dirty Dozen for 2021 includes (in no particular order) strawberries, spinach, kale, nectarines, apples, grapes, cherries, peaches, pears, capsicums, celery & tomatoes. 

Interested to know more, peek at my socials.  I put posts up regularly about nutrition, easy recipes & some lifestyle info.  As a holistic health practitioner, I believe this all works together to make a happier, healthier you.

FB: Consciously Nutritious

Website & Blog: Consciously Nutritious

Instagram: Consciously Nutritious

#Spring #GetStarted #Lifestyle #Inspiration #BelieveIt #YouCanDoIt #SmallSteps #MovingForward #Wellness #Mindset #Goals #HappyHealthyLife #HolisticHealth #MetabolicBalance #ConsciouslyNutritious

Hello Day 3, Spring Reset Series

These posts are all general information aimed at general health & wellness, because let’s face it: if you nourish – you flourish.  So, into day 3 with 3 tips!

#1 Eat whole foods

Eating whole foods simply means eating food as close to its natural state as possible, so minimising processing.  It is also a great way of knowing what is going into your body, you don’t need the extra chemicals which come with additives & preservatives. Often that means choosing foods that don’t come with an ingredient list.  If it does have an ingredient list, flip the packet & if you can’t pronounce the ingredients, chances are it is not a healthy option.

#2 Vege out

Bottom line, vegies are loaded with vitamins & minerals, plus the fibre your body needs.  Perhaps best of all, increasing your vegie intake is super easy.  Make sure you have a variety of colours on your plate at EVERY meal & aim for at least 5 cups of vegies a day.  

Need ideas?  Add some vegies to your smoothie, include a salad with your meal, make some vegie kebabs for the BBQ; stuff a capsicum or tomato (even make a zucchini boat).  Make a vegie-based soup; make a vegie lasagne (try using zucchini strips in lieu of pasta); spiralise some vegies to make noodles (root vegies work a treat); or puree some vegies & add to any sauces.

As a side note, whilst I love fresh vegies, not everyone has access to them.  Make use of tinned & frozen produce but flip the packet & check those ingredients.  You just want the vegies!

Adelaide’s Central Markets, always a fav stop when visiting family.
📷 Photo by Consciously Nutritious

#3 Have a protein rich breakfast

Seriously, this sets you up for the day.  How?  The protein keeps you feeling fuller for longer so as the day goes on you don’t hit those slumps.

What can I eat?  Eggs, honestly there are loads of options here & for the win you can usually add in some vege too!  Poached with avo on toasted rye; scrambled with some sauteed spinach, tomatoes & mushrooms; premake a muffin or frittata for an eggy grab & go option.  Not a fan of eggs – no problem.  Try some homemade baked beans on toasted sourdough; or go for some Mexican inspo & make a breakfast burrito, loaded with beans & salsa.  Yoghurt is another great protein source, try some overnight oats with yoghurt, perhaps a chia pudding; or make it into a smoothie. 

#Spring #GetStarted #Lifestyle #Inspiration #BelieveIt #YouCanDoIt #SmallSteps #MovingForward #Wellness #Mindset #Goals #HappyHealthyLife #HolisticHealth #MetabolicBalance #ConsciouslyNutritious