It’s nearly the beginning of October and hopefully we’re all getting to grips with packing school lunchboxes during the week. Here are some nice lunchbox tips. (Cup of Jo) The bacteria in your gut may be shaping your waistline. (The Economist) Have you tried mediating […]
Month: September 2017
I was recently asked to share my top tips for Autumn health and wellness with Motherhood Reconstructed. I love what Tamu and Leah are doing to share diverse stories of motherhood in the UK. Go check out their site and events!
The kids are back in school and it’s time to think about lunchboxes and proper meal preparation. Here are my top tips for Autumn health and wellness.
Remember: you don’t have to do everything at once – just start with the first tip and then add in the others when you feel ready. The point of this is not to feel overwhelmed, but to give you a helping hand and feel better in yourself.
1. Preparation is key!
Get a sheet of A4 and write out your meal ideas for the week’s packed lunches and evening meals. You can go further and add breakfast to this list – but if cereal is all you can manage in the morning, don’t stress! This meal planning chart will help you figure what ingredients you already have and what you need to add your shopping list.
2. Make meal prepping your best friend.
A good meal prepping session on Sunday afternoon means that when you open the fridge / freezer after work during the week, you have plenty of meal options you can just reheat in 15 minutes or less. Here are some ideas:
- Steam a big batch of veggies such as broccoli, carrots, cauliflower or green beans so that you always have vegetables to hand.
- Make freezer worthy meals like Bolognese sauce, stews, soups and casseroles, that are easy to pull out and reheat.
- Prep easy protein options like meatballs, roast chicken and pulled pork that you can build meals around.
3. Rethink breakfast.
Once you’ve got the hang of the meal planning and prepping, start thinking about your breakfast options. A smoothie is a quick way to pack loads of nutrients into your morning meal. Here’s a fast smoothie recipe to make in your blender or Nutribullet:
1 small banana
A handful of frozen berries, like raspberries, blueberries or strawberries
A big handful of spinach
1/2 an avocado
200mL milk (I like almond milk)
1 tablespoon of nut butter (I like almond butter)
Drop it all into your blender cup, whizz it together and enjoy! You can even make this the night before and pull it out of the fridge and eat while you’re making breakfast for your kids.
4. Eat a rainbow.
Try to eat a variety of fruits and vegetables each day, building up to a minimum of 4 servings of vegetables and 3 servings of vegetables each day. If that seems like a lot, just try to add two servings to each meal and build in more over time.
5. Be gentle with yourself and try to achieve an 80 / 20 balance.
If you do all of this 80% of the time, you’ll be successful! Finding a healthy lifestyle that works for you, including good nutrition, self-care and rest, is really a marathon not a race, so be gentle with yourself and give yourself a bit of grace.
Get in touch for to book a free, no commitment 20 minute health coaching call to find out more about how you can improve your health & wellbeing and reduce your stress.
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When people ask me for shortcuts for getting healthier and feeling better, I tell them two things. Firstly, that there are no shortcuts and health should be lifelong pursuit. Then, once I’ve stepped off my high horse 😎, I tell them to eat more vegetables.
I’ve talked before about the importance of eating at least 7-10 portions of fruit and mostly vegetables per day, and one of the easiest ways of upping your daily veg count is by adding in a big salad for lunch or dinner. You could even go off-piste and have a salad for breakfast!
I like to follow the protein-fat-carbohydrate formula to build my salads. Why protein, fat and carbohydrate? Proteins and fats take longer to digest, so you’re fuller for longer. The carbohydrates, in the form of vegetables, are the source of important micronutrients and fibre.
A satiating salad at lunch should ideally see you all the way through to dinner, with no need for snacks (unless you’ve done a really intense workout!)
The building blocks of a good, nourishing salad are generally 50% carbohydrates, 30% protein and 20% fat. Here are some good examples of ingredients for each of the macronutrient building blocks – use organic ingredients where you can!
Protein: Shredded chicken, pork or beef, legumes, pulses, crumbled feta, sliced mozzarella, sliced hard boiled eggs, slices of smoked salmon or anchovies
Fats: Sliced avocado, nuts, such as walnuts, crushed pistachios, almonds or cashews, pumpkin, sunflower or sesame seeds, olive oil
- Grated cabbage, carrots, beetroot or kohlrabi
- Sliced radish, cucumber, red pepper, tomato, olive or red onions
- Steamed green beans, broccoli, asparagus or cauliflower
- Roasted and cubed potato, sweet potato or squash
- And of course, loads of greens. I’m a fan of spinach, cos, bibb or romaine lettuce, and have also been known to drop in a little radicchio or escarole, depending on what’s in season. The one lettuce I never recommend is iceberg. It generally lacks flavour and doesn’t really add much to a salad.
- If grains suit you, you can add a cup of cooked quinoa, buckwheat, brown rice or couscous.
- Fermented veg like kimchi, sauerkraut or pickles
- Dressings: I tend to prefer a simple squeeze of lemon juice, a splash of extra virgin olive oil and a dash of salt & pepper. If you have the time, you could premake a lemon vinagrette and store it in the fridge for up to two weeks. You can start by whisking together 3 tablespoons of EVOO and one tablespoon of lemon juice and then tweaking from there. Or substitute red wine or balsamic vinegar if you don’t fancy lemon juice.
- Extras (if you want to add some more oomph to your salad): Chopped herbs like basil, dill, coriander, rosemary and chives are nice to sprinkle over, as are sliced bell peppers or chilli flakes.
The sky’s the limit when it comes to a big ass salad. Just open your fridge door, use the protein, fat, carbohydrate formula and see how you get on!
Here’s one for you to try:
Lemony Squash Salad (serves 1 – 2)
5 cups mixed greens
1 large diced tomato
4 sliced radishes (I used a mandoline to slice mine)
2 tablespoons pumpkin seeds
1 tablespoon sesame seeds
1/4 cup roasted squash
1/2 cup shredded roast chicken (use the leftovers from your Sunday roast!)
3-4 tablespoons lemon vinaigrette
Toss together in a bowl and enjoy!
What are your favourite salads?