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.