Here we are again, the beginning of a new term. I don’t know about you, but February brings me mixed emotions when thinking about moving out of holiday mode into a more structured setting. On one hand, the long summer days and mini getaways are over, but on the other, life is about to get more predictable with routines and no more trying to work at home with the kids!
So how can we make the transition easier for everyone and start the school year off right? Here are a few things I’ve done in my home and work life that could help you in yours.
Meal Planning
Menu planning for the week ahead, a task you either love or hate. Time consuming but more so, time saving and money saving. Did you know that planning your meals takes out more than 50% of the guess work, stress, mindless eating and overall thinking about what you ‘should’ be eating each day. Putting the effort in to plan once or twice per week instead of everyday not knowing what to eat, going to supermarket multiple times a week and often making poor choices because you are rushed or don’t know what to buy or cook is key to a healthy food relationship.
𝗛𝗼𝘄 𝗱𝗼 𝗜 𝗽𝗹𝗮𝗻?
1. Three main meals and two snacks every day. The metabolism burns best when it is fed regularly 2. Lots of variety from the five food groups
Wholegrain breads and cereals ✅
Vegetables/salads/legumes ✅
Lean meats ✅
Low fat dairy ✅
Fruit ✅
2. Water
Aiming for 30-40ml per kg per day. Not drinking enough water can result in 50% of your hunger actually being thirst 🥵
3. Never go to the supermarket hungry. Way too much room for those ‘accidental tempting specials’ to end up in the trolley which can also blow the budget.
Executing the Plan:
I’m old school and still like to hand write my shopping list, surely, I’m not the only one…? However, with more and more time pressures, utilising the click and collect option has saved me many times. Going into the supermarket or doing a click and collect order, below are some tips to stay on track with your plan:
- From your meal plan, write a shopping list.
- Stick to your shopping list.
- Fill up your trolley with fresh fruit, veg and lean proteins first.
- Go through the aisles second.
- If you find the supermarket too tempting for mindless products to ‘pop in’ your trolley, order online following your list.
- If ordering online make sure you untick the substitute box. Majority of substitute items do not have a similar nutrition profile.
Every day, there are many uncertainties we can’t control, however, what we eat for the most part is controllable, and it occupies a big part of everyday so let’s make it a priority. If meal planning is overwhelming or something you dread, you can always start out by planning a few days at a time. Focus on what best fits into your lifestyle and what you can commit to. Your schedule might suit a 3-day, 5-day or 7-day meal plan. Don’t think you have to cook every night either. Cooking in bulk and freezing into portions can be great for those late nights with work or sport or appointments. Also, focus on some easy meal nights which need minimal prep and can be cooked in under 30 minutes. Like our Spaghetti Carbonara…
Ingredients:
- 200g uncooked Vetta high-fibre spaghetti
- Extra Virgin Olive Oil Spray
- 150g onion, finely diced
- 100g celery, diced
- 170g shortcut bacon (fat and rind removed)
- 150g button mushrooms, quartered (~10cm cubes)
- 1 garlic clove, finely diced or use 1 tsp minced garlic
- 1 tbsp cornflour
- 560ml Carnations Light & Creamy Evaporated Milk (1 x 375ml can and 1 x 185ml can)
- 40g spinach
- 2 tbsp chopped parsley
- Black pepper to taste
Method:
- Cook pasta in a large saucepan of boiling water as per packet directions
- Meanwhile, heat a large non-stick fry-pan over medium to high heat. Once heated add oil, onion, celery, bacon and mushrooms and cook for 3 minutes until lightly golden
- Add garlic and cook for a further minute
- Place corn flour in a small bowl and gradually add 1/3 cup carnations milk, stirring until smooth
- Add the remaining carnations milk to the pan, then gradually add the corn flour mixture, stirring constantly. Keep stirring for about four minutes or until the sauce boils and thickens
- Stir in the spinach and parsley and season to taste
Feeling inspired to meal plan after reading this post? Download our free meal planner below to get started!
Do you feel you have been in a time lapse and can’t believe it is already February? If you’re feeling lost and out of routine, you’re not alone, but sometimes it’s hard to kick yourself into gear without a little helping hand for some motivation and inspiration. Well, the nutrition bootcamp could be just the solution you need to RESET, REFOCUS and let’s KICKSTART your metabolism ready to spring out of holiday mode and feel your best starting February 20th!
Yes, the focus is all about you and food. Your food intake, food behaviours, food routine, food relationship, food balance and food happiness. No matter your age or stage in life this bootcamp is for you and I am so excited to meet you on February 20. For all the details click here
