Being a carer can be as exhausting as it is rewarding. Often, as a carer, we end up putting ourselves last, meaning we can miss out on all-important nutrients and quality, wholesome meals, as we skip or scrimp on meals to save time.
Missing out on a nutritious diet, however, can end up doing us more harm than good. Our energy levels will suffer, we may become more prone to illness and infection, we have less patience to manage our day and our weight can be troubled. Ongoing fatigue means less energy to prepare nutritious meals, which may lead to a reliance on take-away foods which are higher in salt, sugars and overly processed.
A nutritious diet that encompasses a wide variety of whole foods will help you to look after yourself, so you can continue to care at your best. Fruits, vegetables, whole grains, quality proteins and dairy products should make up the majority of your diet. Trying to pre-prepare meals can save you time in the long run and allow you to have something healthful on hand to grab and go.
A chia pudding is rich in protein, tasty and nutritious. You can mix up a jar of pudding to keep in the fridge and grab for snacks, or bulk it up for breakfast. Mix ¼ cup of chia seeds with ¾ cup of milk (whole, almond, coconut) in a glass jar. Seal the lid and give a really good shake, before popping in to the fridge overnight to set. You can add vanilla essence or cacoa powder to change the flavour. Enjoy on its own or topped with berries and some homemade museli for a larger meal.
Nuts and seeds are rich in healthful fats and protein. Store-bought varieties may be filled with added sugars, so why not make your own? Grab a bag of mixed (unsalted) nuts and chop them roughly. Sprinkle shredded coconut to a baking tray, top with chopped nuts and bake in a 180 degree oven for 15-20 minutes, tossing halfway. Watch the muesli closely so it doesn’t burn. This is a great snack to nibble on, or a delicious topper to yoghurt and fresh fruits.
Cook in bulk
Cooking ahead and having meals ready will help you out when you are starving and need something quickly. Soup, stir-fry, pasta dishes and grilled meats can all be cooked and frozen in to individual portions, allowing an easy defrost and reheat when you are ready for a meal. You can add some fresh salad or quickly cook up some pasta to serve on the side.
A slow cooker is a wonderful investment. Most supermarkets even sell them now, at great prices. Throw all of your ingredients in before you leave in the morning and come home to a ready cooked meal. What’s better, the slow-simmering flavours are enhanced in the long cooking process.
Don’t overlook these nutrition powerhouses for a quick and easy dinner. An omelette with some fresh mushrooms, tomatoes and shallots with a crunchy side of grainy toast is a delicious and nutritious meal option. Hard-boiled eggs can be cooked in bulk and grabbed for easy and nutritious snacks or sliced and added to a salad.
While these can be a little more expensive, they can save you much time – try to grab a few on sale. Individual or couple serves of rice, quinoa or oats can be popped in the microwave and are ready in 1 minute. Add a tin of tuna and stir through a handful of spinach leaves for a quick and tasty meal.
Adequate hydration is essential to good health. If you feel hungry all the time, have headaches, have low energy, dry skin or constipation, chances are you are dehydrated. Keep a bottle of water with you and refill it regularly throughout the day.
Click this link to read more.
This article originally appeared in the Aged Care Report Card.
The role of a Nurse is ever-changing and any shift can bring a multitude of tasks that can leave you flat out with little time to break for a snack or a meal. It takes a special kind of person to be a nurse and that selflessness can see you putting your clients’ needs before that of your own – and your tummy!
While skipping meals and snacks might be commonplace, it is certainly not advisable nor healthy to go for 6-12 hours without some sustenance. Not only will your blood sugars drop, you can leave a lasting impression on your metabolic state. In the longer term, when we go for long periods of time without eating can leave your body wondering when food will be available again – you might hang on to some body fat to ensure your body is able to sustain itself. In the shorter term, a drop in blood sugars can leave you with a headache, tired, cranky, short-tempered and an inability to concentrate – none of which are ideal for a busy nurse!
While it may be difficult for you to find the time to sit down for an actual meal, you can choose to snack on the go. Canteens and convenience stores generally sell just that – convenience food. This is often lacking in nutrients that will neither nourish nor sustain you. Ideally you are looking at a balanced snack with some good fats, quality protein and some complex carbohydrates. What might this look like? Here are some ideas for some quick snacks you can keep in your pocket or in your locker and grab on the go.
Celery Boats With Nut Butter
The hydrating crunch of the celery matches superbly with some good quality nut butter. There are a myriad of choices beyond your humble peanut butter. Try almond butter, cashew butter or ABC (almond, brazil, cashew) for something new, or tahini if you have a nut allergy.
Fruit And Mixed Nuts
A single piece of fruit won’t sustain you for too long, but combining it with some protein will. Try a granny smith apple and 2 fingers worth of unsalted nuts of choice for some nourishing energy.
Frittata is a super easy dish to make, especially if you utilise some leftover veggies.
Whist up some eggs, pour them over some veggies in a baking dish and bake for about 50 minutes. Slice in to portions and wrap individually. Delicious warm or cold, this is an easy snack to take on the go. Even better, cook in to muffins so portion sizes are already taken care of.
Are currently a ‘thing’ and why not? There are many delicious options to choose from so you can tailor them to your taste. Spend some time on your day off making up a batch – they store easily in the fridge or freezer and you can keep a jar on hand in your locker to grab as you need to.
Homemade Muesli Bars
The same concept as bliss balls but generally focused on oats and some extra sweetener to form in to a bar. It’s always a great idea to make your own so you know exactly what you are consuming.
If your workplace kitchen has a blender, why not keep some smoothie ingredients in the fridge? Or else if your unable to access it why not do it before you leave the house? A zip-lock bag with some frozen fruit (think banana, strawberries, mango or grapes) and some fresh or frozen spinach leaves, whizzed up with some coconut water or milk of choice is a delicious and healthful snack. Add a spoonful of nut butter for an added protein hit. If you don’t have a blender at work, whizz it up at home and keep in a sealed container in the fridge. It will last for about 24 hours – just give it a good shake before you drink it.
Sliced Cheese And Crackers
This is a super easy snack to grab that doesn’t involve much of your own preparation. 4-6 crackers with a small portion of cheese is a yummy and sustaining snack.
Better yet, many supermarkets have these individual portions ready to go. If all else fails and you need to pop down to the canteen or coffee shop, try to choose a nourishing option. Some mixed nuts, a herbal tea, a smoothie made with coconut water and fruit, a chicken, avocado and salad sandwich, a piece of fruit or some yoghurt are all good options for your focus, health and mood
Read original post here: Aged Care Report Card
I am so excited to be joining with the Sofitel Fiji Resort & Spa to develop their amazing new adults-only luxury Waitui Beach Club.
Offering a beautiful adults-only pool and rooms, nightly entertainment, a gym and complimentary fitness sessions, I have been working on developing a delicious and nutritious menu so you can enjoy the luxury of a holiday without the loaded menu’s that often go with it!
Check out some more information by clicking on the link.
“A failure to plan, is a plan to fail”. Sure, you’ve heard it all before – setting goals will help you achieve and blah blah blah. But what does this really mean? Sure, you’ve made a plan to get healthy, sure you decided you want to lose weight/tone up/gain muscle size/clear up your skin/decrease your stress… you may have even joined a gym or signed up for boot camp. Perhaps you have ordered a meal plan or downloaded a meditation app – but how will you really reach those goals?
Planning and rewarding is a wonderful strategy that really works, so long as you spend the time on it. Spend a couple of hours by yourself, reflecting and recording on what you actually want to achieve for yourself. Get specific! “Losing weight” isn’t enough – how much weight, how many centimetres. How will you do it? What measurable will you use to assess your success?
A critical part of goal setting is setting mini-goals and rewards. Smaller steps to success equal big picture success! Choose some rewards for yourself – a new dress, some new runners, a weekend away, a manicure... whatever you will enjoy. You might even prefer a friendly competition with a friend or even a wager. Once you hit the goal – enjoy your reward!!! It makes achieving that next goal and enjoying that next reward all the sweeter. You can do it!
We are all subject to some bloating now and then - but guess what? We shouldn't be! When your digestive system is working at its peak, our tummy should stay right where it's meant to. See my tips in the November issue of Women's Health & Fitness magazine
The messages about bread can be pretty confusing - will it help us or hinder us? Check out my breakdown on bread in the November issue of Women's Health & Fitness magazine.
Check out the July issue of Women's Health & Fitness magazine and head to page 116 to view Lucinda's thoughts on "Save Our Soup"!
This month Lucinda contributes her ideas to I'm Not Fussy regarding how to beat the bloat. She provides advice on what to avoid and what to include to help keep your tummy working well and beat the bloat!
Benefits of Dry Body Brushing
Are you looking for an easy and inexpensive way to revitalise your body? Embrace the world of dry-skin brushing! While traditionally you may use your loofah in the shower, read on to learn why you’re better off scrubbing before you get soapy.
I first got in to dry body brushing whilst detoxing my body through an elimination diet and identifying foods that didn’t agree with me (a lengthy list!). After my detoxification, I began to feel my skin tingling asking for a scrub. I continue to dry body brush 1-3 times a week, depending on how I feel. Your skin may look a little rosy and feel sensitive and tingly in the shower and the benefits are so many that you will quickly fall in love with this ancient technique.
Did you know that your skin is the largest organ of the body? Your body breathes through your skin and absorbs nutrients through the skin. We also use our skin to eliminate all sorts of toxins and impurities every day. If you skin is clogged, either with excess dead skin or blocked pores, it may slow the ability of your body to expel these toxins, leaving them sitting in your body, creating havoc. Dry body brushing helps to keep your pores clear and open, helping your body eliminate toxins. If you do it before showering, it will help you cleanse your skin and properly absorb the delicious oils you will moisturise with after your shower.
Dry body brushing is also great to help stimulate your lymphatic system. The lymphatic system relies on you moving your muscles to keep working – this is why exercise is so good for keeping your lymphatic system moving. Paying attention to your lymph zones (such as your inner thighs and armpits) will help stimulate your lymphatic system and progress toxins through your body for elimination.
Not only will dry body brushing revitalise your skin, improve your toxin elimination and remove stagnant dead skin from your skin, it will improve the circulation of your body. Getting the blood pumping through your system will improve your energy and can aid in the improvement of cellulite. Winning!
Guide to dry body brushing:
Happy brushing! x