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    Meal Planning Tips

    Meal Planning Tips:

    It doesn’t have to be complicated but here are some easy meal planning tips:

    1. Start your day with some sort of fruit (e.g. blueberries, apples, grapefruit, kiwi fruit) and add some yoghurt (for good probiotics e.g. Greek Yoghurt, Goat’s Yoghurt or Coconut Yoghurt), add some healthy nuts or seeds like (pistachios, slivered almonds or flaxseeds).
    2. Have a soup or a salad for lunch and add some protein to it e.g. Chicken Salad, Salmon Salad, Chicken and Sweet potato and Leek soup or a hearty Lentil Broth or Minestrone Soup. If you want to have some bread with it opt for a sourdough option, and rotate the grains, if you have rye today have oat tomorrow, and spelt the next day etc.
    3. For dinner full half your plate with veggies or salads and make them colourful, something green, something orange or yellow or red or purple, at least two colours is a great start. Add some healthy protein like fish or chicken or legumes or beans and some healthy carbs like brown rice.
    4. Snack on fresh fruit and nuts or veggie sticks and humus.
    5. Once you have eaten to nourish for 80% of your eating, it’s ok to treat yourself but be mindful of treating yourself with treats that won’t compromise your digestive tract.

    It's a good idea to map out your week if you can, as this helps you to shop and be ready.  I find a rhyme helps my family (particularly because food rotation is important, we shouldn't be eating the same thing day after day after day).

    If you struggle for ideas why not create a "What's for dinner" rhyme:

    Macaroni on Monday (some sort of gluten free pasta and sauce and salad)

    Chicken on Tuesday (e.g. Grilled or Roast with salad or veg)

    Wagyu on Wednesday (some sort of beef, preferably organic but it doesn't start with W!)

    Thai on Thursday (stir fry or curry)

    Fish on Friday (grilled fish with sweet potato wedges or baby potatoes is our fav)

    Something on Saturday (this could be treat day or take away)

    Soup on Sunday.

    Keep your compensations just ahead of your indulgences! Why I count nutrients and not calories!

    My daughter knows the drill, "treats are treats" and "healthy food is food that is good for you". 

    She gets both, yip, I give my daughter sugar sometimes.  I've been a nutritionist long enough to know that if I deprive her of something that everyone has she is going to develop FOMO (fear of missing out) so bad, that junk food will be elevated to this inevitable pedestal that only makes it more desirable. Ever restrict yourself from certain foods, ever eat more than ever- when you inevitably cave?    Most of us have been there, deprivation and overly restrictive diets are usually a one way ticket to a binge.

    So the way we do it in our family is focusing on getting the healthy food in.  Most of our eating is focused on "eating to nourish".  A little bit like "the crowd out" approach.  We keep our tummies full, our nutrient levels up and most of the time this keeps cravings at bay.  And, we make sure that we eat great tasting food, so healthy eating never feels like punishment or a chore, it's one of our greatest joys.  Then when we do feel like a treat, that we're eating for pure pleasure and indulgence, it's O.K. because if we tally up our nutrient intake for the day, we've done alright.

    Some of our food rules include "eating a nourishing breakfast".  We all eat breakfast before leaving the house.   We all have to have some green veges on our plate every night (my daughter gets to pick from what's available but she has to have something).  I pack a healthy lunch box of food she enjoys eating, and there's always something a little bit "treaty" in there, and that's the smallest part, again I do this to keep the "FOMO" monster at bay.  Maybe it's 4 mini dark chocolate coated rice crackers, maybe it's a bag of savoury rice crackers, maybe it's an apple juice popper, maybe it's a fruit flavoured yoghurt, maybe it's a home made cup cake.

    When she finishes school in the afternoon she's usually hungry and always asks for a treat.  Most of us identify with a 3pm energy slump, or wanting a food "pick me up", many kids are the same. 

    So I try to have fruit or crackers or a healthy snack like nuts available for pick up and a little treat planned for after that.  Maybe it's soy crisps, sometimes it's chocolate coated nuts and sometimes she asks for ice cream.  This is the time she most wants her treat, and this is the time when she can eat it without affecting her appetite for dinner, and without spiking her sugar so that she is too wired to sleep. 

    Eating sugary treats after dinner is not a great idea for a number of reasons, so we try to plan the time of day when the treat has the least impact on our nutrition.  Sometimes it's mid morning and sometimes it's mid afternoon.  And then we do the treat, with full commitment.  If it's ice cream, we sit outside together and enjoy our ice cream and each others company, if it's a piece of cake we make tea and stop and eat cake.  If it's chips, we eat and share and savour each mouthful. We generally avoid desserts other than for special occasions.

    Research shows having treats earlier in the day is better than having them later in the day because you are more likely to over indulge later in the day.  Research also shows if you start the day with a healthy breakfast you are less likely to eat as much junk food through the day. 

    Counting calories doesn't cut it in terms of a nutritional milestone, it's easy to have a low nutrient high calorie eating pattern and it's easy to have a low calorie low nutrient diet. 

    So instead of focusing on "what not to eat" try focusing on "what to eat" during your day, everyday to ensure you are achieving your maximum nutrition potential, and then throw in an indulgence when you need to.



    Self Regulation- why it's crucial in today's world

    As a nutritionist specialising in addiction and behaviour change, if I were to put on finger on one little thing everyone could do to get through their day better,"wholer" (feeling more whole and less torn apart), it would be practicing the art of "self regulation".

    Self regulation is the fine art of tuning in and giving yourself a moment to regulate and unwind or de-stress. It's like pushing a reset button on your brain and noticing: "Hey, I'm alive, that was unpleasant, though I'm going to be ok, and once I take a moment to regroup I will be able to get myself through this."

    It's common knowledge stress is at the centre of a lot of disease, discomfort or disillusionment, and most of us are acutely aware of a barrage or daily hassles and stressors that knock us off our path or get in the way of our best intentions. 

    There are many consequences to stress, physiologically and neurologically.  There are cognitive, emotional, psychological, behavioural and relationship consequences associated with a stressed brain.  Stress changes the way we interact with the world, see the world and ourselves and the way we make decisions.

    Yet very few people create the time throughout their day to reset themselves after feeling stressed, and like a silent assassin it creeps up on us in the most disturbing way.

    How do we self regulate? 

    Take a moment.

    Now before you say "mindfulness", it is, and it isn't. While mindfulness is one way to calm yourself, for anyone who is truly in the throws of a stress melt down, they will not be able to go there easily without self regulating first. 

    Self regulation:

    1. Stop, take a deep breath in, count to 4, exhale for 6 and then check in. 

    2. Ask yourself "How am I feeling?" Then lable a feeling.

    3. Acknowledge the feeling. "Yip, for who I am and what's going on right now, I can understand why I am having this feeling."

    Why it works: When you are stressed, your limbic system (emotional centre of your brain and information filter) is flagging that you are under threat.  We are emotional beings, that's the way we are wired, but when we feeling stressed or threatened and emotion is high, logic is low.  When you are stressed or under a "limbic hijack" it makes it really difficult to access or use your pre-frontal cortex for decisions.  You start thinking with a different part of your brain, instead, autopilot and quick decisions concerned with saving your life or trying to change how you feel (changing state) are the primary motive.  The act of "labelling" sends attention and resources to your pre-frontal cortex, the "thinking reasonable rational" part of your brain best at making good decisions.  This basically allows you to get perspective, and "think again".

    Once you've taken a quick brain break, you have gained a moment to compose yourself and consider your next move or move on.

    It's a good idea to practice "self regulation" often.

    Stay tuned for more neuroscience tips...

    Fresh Start

    lisa cutforth| nutritionist | healthyr.com.au |wholesomeness.com.au

    A special shout out to Wholesomeness loyal followers, former customers and former suppliers.

    I am the new owner of "Wholesomeness" -the brand.

    My name is Lisa Cutforth, and I am a Brisbane based nutritionist.  I have been practicing for the past 12 years, and run a number of health based product and service businesses.

    I am really excited to be taking over the running of the brand Wholesomeness and serving you and growing our health community.  

    Since we took over the brand at the end of May I have been inundated with facebook messages and emails asking me three key questions and I would like to start by answering those.

    1. When will you be back to delivering meals?

    We are really close!  We have new premises, and an amazing cook.  We are developing a new range of amazing wholesome recipes for you.  We hope to be serving you at least by the new year.  In the mean time, if you are looking for meals that share many of the Wholesomeness philosophies please check out our sister companies: http://www.healthymealstoyourdoor.com.au and http://www.fitfoodsclub.com.au and you can get ordering today!

    2. Are you doing Christmas Catering?

    Yes we are. We have been servicing some of Wholesomeness's existing or former clients who have asked us to do catering for them.  Please send us an email if you need a Christmas party catered or you were hoping to order a Christmas feast and we will send through the information and availability.

    3. What if I need to get in touch with the previous owner?

    I took over the brand Wholesomeness in June 2017.  If you need to contact the previous owner please email ben.limmer@gmail.com.

    If you were a previous customer and you love Wholesomeness we would like to offer you a $50 voucher to use on your next purchase.  Please use the coupon code: freshstart50

    If you were a previous supplier, we would love to offer you future business, please be in touch.

    We look forward to serving you Wholesomenessly!  Here's to a Fresh Start!