Lifespan Nutrition

27/08/2023

The trick to avoiding afternoon and evening binge eating…. Get enough calories in at the start of the day.

Too many people start the day restricting calories thinking they are being “good”. This results in overeating later in the day when we are less likely to use the energy.

Our bodies end up trying to conserve energy at the start of the day when we should be spending it freely, and then storing away the excess energy that we give it when we least need it. Add a workout in there and you have a recipe for disaster 😫

This is me telling you to eat a big breakfast.

And if breakfast makes you feel sick- that’s because your body isn’t used to it. Start small with a bit of fruit for 2 weeks and you will soon find yourself feeling hungry for breakfast. This is the sign your body is starting to regulate properly again.

(If you are insulin resistant/ pre diabetic don’t follow the above 👆I’ll talk more on that another day)

27/08/2023

Cheap dinner recipe 🍽️

23/05/2023

I’m sharing here because some of you might identify with this. As someone who works in the health industry we are taught that we ‘just need to help people form new healthy habits’.

But for the ND community forming new ‘habits’ can be a difficult process (unless it’s your current hyperfocus) of moving forward, and then backwards, and then forwards again.

Trying to become and stay ‘healthy’ can be a process that is filled with shame, regret and negative self talk.

Many ‘coaches’ will want to put you on their program. Then when you don’t stick to the program it’s not their fault, it’s your fault. For being lazy. For not trying hard enough. For not being able to internalise these new ‘habits’. Many times this process will end in burnout for you. You tried so hard and used all of your energy to try and follow the program. You did well at the start but then all of the other things got in the way.

If you identify with the ND community then your energy IS limited and you need to ration it. It is important to recognise that every day is a challenge to maintain habits/behaviours. But every day is a new opportunity as well.

A good ND coach will work with you on your worst day, and on your best day, and meet you where you are. They recognise that those days might be right next to each other and your capacity on each will be very different. They will listen to YOU and won’t put you into their cookie cutter program. They understand that there are days where you have 0 capacity.

So if you are ND and want help to change your lifestyle. It’s worth seeking out an ND coach, not just someone who says they can work with ND people.

22/02/2023

Along with sleep, stress, and exercise, what you eat has a big impact on your gut microbiome.

Changes in your diet can quickly lead to changes in your gut microbiome so impact your gut health and overall health.

Check out the info below 👇 to learn more about the four key elements that keep your gut happy ✨

08/02/2023

Are you looking for a yummy lunch that you can prepare ahead of time and have ready to go each day? Here you go!! This one is delicious!

07/01/2023

Im in the middle of one of my uni lectures and this really stood out to me.

"Physical activity that yields an Energy Expenditure of ~800-1000 kcal/week is associated with a 20-30% reduction in risk of mortality."

This equals about 30 minutes of physical activity per day - or 150 minutes per week.

01/01/2023

I love this message. Carbohydrates are a cornerstone of good long term health.

It’s not unusual to hear my clients to refer to their eating as “carb heavy” when they eat a carbohydrate source at each meal.

I don’t know about you, but I grew up eating cereal and toast for breakfast, sandwiches for lunch, toast and crumpets after school and dinner always had pasta, rice, potatoes or bread - “carb heavy”wasn’t even a concept.

With my clients who have tried to cut carbohydrates in the name of health, when they reintroduce a carbohydrate source at each meal, they usually find they have more energy, can think more clearly and be more productive during the day. In addition, any bingeing or sense of loss of control around food later in the day starts to settle or just stops.

Zoe
Kerrie

Text in image

Just a little reminder it's normal to have a carbohydrate source with each meal
- this is NOT "carb heavy"

If you consider any culture's traditional cuisine, you'll find carbohydrates!

30/12/2022

People either love or hate resolutions at the end of the year but I’m here to urge you to give them another chance if you have written them off.

I like to think of them as ‘goals with a plan’

Many people think about what they want to do but not how they want to achieve it. And they pick GIANT things which can be unachievable for many of us.

Here are some of my tips for setting intentions for the year ahead.

🌟Write down what you want to achieve, don’t choose more than 3 big things. Writing them down makes them real, setting 1-3 big goals means you won’t get overwhelmed. Habit change is hard!!

🌟 Break it down into monthly targets, is it achievable if you have a hard month? You might need to reassess your targets and overall goal if it’s not achievable. Small change is better than no change!

🌟 List out what you need to do to achieve your goals. Do you need to curate new habits? Carve out time somewhere? Does it involve the help of other people?

An example of some of my goals for the new year:

✨ Build up my savings by putting $20 aside each week (This is a tiny amount. But it’s achievable every single week and I can put more aside if I want)

✨ Improve my diet: I’m going to break this down into smaller contributing tasks:
- 5x servings of vegetables 5 days a week. This is going to involve planning every month.
- 2L of water every day at a minimum
- Remembering to eat 3 meals a day (I often forget to eat lunch so am going to set myself an alarm).
- Limiting alcohol to 2 days a week
- Taking a probiotic every day

✨ Start taking language classes again once I finish my Masters in Feb. (I had to put them on hold whilst I did my Thesis this year).

Writing them down and revisiting them each month is key. I love checklists and have one on my fridge so that I can check off things like drinking my water and eating my veg. I also map out everything in my weekly diary and revisit them each month.

And don’t forget- every day is the start of a new 365 days. So you don’t have to set these right away. Take some time to think about it and sit with your goals before you start.

I also want to urge you to avoid spending money on people spruking their programs that use your fear and depression as marketing tools. There’s lots of great tools and programs out there that can help you to achieve your goals. But check out their credentials and customer reviews before you jump on board. Don’t waste your money on programs and services that you can’t fit into your schedule.

Good luck with your 2023 goals and intentions!! I hope you achieve them and end the next year happier and more satisfied after kicking your goals!

Happy end of 2022 from Maddie and I 🥰

13/12/2022

How long did I cook it for? 🤷‍♀️

I like my vegetables warm and still slightly crunchy. So about 20 mins (as long as it took to cook my rice while I had a shower).

13/12/2022

Budget friendly chickpea curry

09/11/2022

A very important topic 🙌