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  • PEANUT BUTTER CHOCOLATE  Id say treat yoself cos its
    6 days ago by brownpapernutrition PEANUT BUTTER CHOCOLATE : I’d say treat yoself cos it's Tuesday but you don't really need to save a weekday treat for a Tuesday or wait until the weekend to blow out your healthy eating for the week either. Eat intuitively my lovely friends. Listen to your body, when you feel like something e.g treat, ice cream, chocolate, eat and enjoy it mindfully instead of starving yourself of x and then overdoing/bingeing on it when you finally give in. I have lots of different treats in our fridge and freezer, I don't feel tempted to eat them all the time,
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    7 days ago by brownpapernutrition For my little pasta lover - Jet and all the pasta lovers in my life aka basically everyone. This RAINBOW PASTA is too easy not to make, and the lovely quinoa rice (gluten free) rainbow pasta shapes make it all the lovelier. Beautifully balanced in macronutrients and flavour, and ace because whilst you can eat it hot it’s also absolutely yummo as a pasta salad served cold. Been a feature in lunchboxes for us too, as a change to sambos and other more picky / small food type items. HOW PRETTY IS IT THOUGH? recipe just below for you, can
  • MUSHROOM PIZZAS  SCRUMPTIOUS took about 5 minutes prep and
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    17 hours ago by brownpapernutrition Little reminder for you. Remember that protein comes via many different foods so if you hear us nutrition folk banging on about protein for breakfast we don’t expect or want you to get up and eat steak, bacon and eggs for brekky everyday. Mix up the variety of proteins in your diet. Why some protein in the morning? It helps stabilise both your appetite and energy levels to start the day, and of course by including it in any meal, so if we have an opportunity to positively impact our energy then why wouldn’t we? Try these quick ideas to
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    5 days ago by brownpapernutrition This was my plane food the other day. Maybe it’s a bit nerdy to pack a lunch box and raw snacks, but I can’t bear the thought of being caught out at the airport, on the plane or touching down and being hungry, sooooo I go prepared. Plane and airport food has come a long way yes but it ain’t gonna change to uber healthy for, well, ever most likely so if being a health nerd is my only option then I am totally down with that. Plus food, and certainly a grown woman with a byo lunch box on

5 Ways To Reboot Your Health Routine

Words and image: GENEVIEVE MORTON

Somewhere between tapping’ snooze’ and chocolate-fuelled Netflix binges, you may have abandoned your healthy routine. It’s not always easy to eat well and exercise in Winter when you’re craving comfort food and extra time under the doona.

The start of Spring is a great time to reboot your healthy routine – and make it even better.

5 WAYS TO REBOOT YOUR HEALTH ROUTINE:

  1. Buddy up. You may not be the only one who spent too much time on the couch this Winter. Find your running buddies and set up a weekly time and place to meet for a workout. You’re less likely to flake on a workout if someone is depending on you to be there. According to hbfitness.com.au you’ll get more physical benefits out of a shared session too. ‘You’ll work a bit harder with a partner – it can bring out a competitive instinct that allows you both to push your limits.’ You’re also more likely to try exercise classes outside your comfort zone like zumba or bikram yoga.
  2. Plan to enjoy it.  Having a militant gym schedule is great – unless you don’t like it. You need to enjoy your healthy routine or you won’t maintain it. The best kind of motivation is ‘intrinsic’ where it’s easier to get going because you love what you’re doing. So, ask yourself what you used to like about your healthy routine? Drag out your favourite recipe books and go back to the walking track you love. Meanwhile, let go of what you didn’t like about your old routine (the one you left behind in Winter). If you really don’t like taking exercise classes, don’t schedule them into your week. If you don’t like eating salad for dinner, don’t make it. Plan to enjoy your healthy routine as much as possible and you’ll stick to it – long-term.
  3. Set a bedtime alarm. Yes, alarms aren’t just for torturing yourself with at 6am. Set an alarm at a certain time at night to remind you to start your wind down to bed routine. The right amount of sleep is the foundation of a healthy routine so aim to get between 7 and 9 hours a night. According to shape.com sleep controls your diet. ‘Lack of sleep pushes you in the direction of the foods you know you shouldn’t eat. You just don’t have the mental clarity to make good decisions, specifically with the regards to the food you eat – or the foods you want to avoid.’ The secret to solid snoozing is sticking to a sleep schedule. Get up at the same time everyday – even on weekends. Set a bedtime for yourself allowing at least 7 hours sleep – and stick to it.
  4. Pack your lunch. Sounds simple, right? Packing a healthy lunch along with snacks for the entire day stops you from engaging in an unhealthy afternoon spiral. Pack your gym gear too. Having your gym bag packed and ready to go with you at work will help you get to the gym during your lunch break or after work. Setting yourself up for success means planning for potential slip-ups too. You can plan ahead by simply knowing what your unhealthy eating triggers are. Your stressful job sends you on a chocolate binge? Make a healthier after dinner alternative and stash it in the freezer. Friday night means pizza? Make a healthy zucchini-base pizza for the freezer too.
  5. Build yourself back up. Not many of us can jump straight into HIIT five times a week after slothing about on the couch all Winter. Start with something easy. Get outside and take the dog for a walk. Make a start and go from there. Treat exercise like an unbreakable work meeting. Schedule it in your diary and don’t miss it. Once you get rolling, set yourself a personal challenge. Having a 4 or 6 week challenge to achieve a certain goal will get you back into an exercise routine and set you up for ongoing healthy exercise habits.

 Genevieve is a freelance writer and content creator, you can find more of her work at genevievewrites.com 

Jacqueline Alwill

Jacqueline Alwill, is an accredited nutritionist, author, founder of Brown Paper Nutrition and recently launched vegetarian meal delivery service Brown Paper Eats She is passionately committed to improving the health and wellbeing of individuals and families. Jacqueline is mum to her 8 year old boy - Jet.

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