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  • Did you know exercise supports GIT gastro intestinal health from
    4 days ago by brownpapernutrition Did you know… exercise supports GIT (gastro intestinal) health from gut motility to even increasing the diversity of gut micro flora? (Monda, Villano et al 2017) That’s just a start too... There have been a number of recent studies showing the impact exercise has on our gut microbiome. Exercise has such incredible benefits for our mental and cardiovascular health, skin and obviously to support and strengthen our musculo skeletal system too. For me... exercise reduces any stress and anxiety, keeps things moving, shaking and strengthening within, increases my productivity with work, challenges me so that I can overcome other obstacles
  • HELLO LOVERRRR Green Sauso Rolls  vego obv and not
    4 days ago by brownpapernutrition HELLO LOVERRRR... Green Sauso Rolls - vego obv and not an every day food but something to enjoy on weekends like these. I’ve replaced meat with lentils, peas, spinach, buckwheat, herbs, sunflowers seeds - lots of yummy plants. I may have added some cheeky feta in there too. Recipe below, hope you’re having a lovely holiday!!! Jacq GREEN SAUSAGE ROLLS Makes 18 small rolls Vegetarian 1 cup buckwheat 150g frozen spinach, defrosted and drained well 100g frozen peas, defrosted 200g cooked lentils 1/2 cup sunflower seeds 1/2 cup feta 1 clove garlic, peeled 1 cup mixed fresh herbs Sea salt
  • Did I eat lots of chocolate and cheese on the
    1 day ago by brownpapernutrition Did I eat lots of chocolate and cheese on the weekend? YES. Am I worried about it? NO. Indulgence is healthy and you don't need to be highly restrictive with your food intake or over exercising this week to compensate for the Easter weekend. Just get back to the foundations of a healthy diet - stacks of vegetables, some good quality protein and a nugget of healthy fats to balance your meals. I personally crave the simple things after a yummy weekend of eating with family so this plate of steamed veggies with a basic home made satay (recipe below)
  • Long weekend breakfasts  SAUTEED KALE SWEET POTATO HASHBROWNS AVO
    2 days ago by brownpapernutrition Long weekend breakfasts - SAUTEED KALE, SWEET POTATO HASHBROWNS, AVO, RADISH, TOMATOES, CHERVIL, LEMON AND S+P (naturally...) - delicious, slow, mostly balanced with a gentle lean toward extra hot cross buns today because you knowwwwwww Easter only once a year. Hope you've all had a super relaxing one my friends - can't wait for this short week ahead hey!!! No pressure to pack a 5 day week into 3 eeeek no none at all! Such is life running your own business but I wouldn't have it any other way! Jacq  #Buddhabowl   #breakfast   #plantbased   #eattherainbow 
  • Actually my new favourite breakfast lunch dinner? Best combination of
    7 hours ago by brownpapernutrition Actually my new favourite breakfast, lunch, dinner? Best combination of sweet, savoury, crunchy and little bit creamy…. Sourdough bread (delish toasted with some olive oil too if you have the time) with scrumptious  @rubyriseredpapaya  slices, feta, mint and a homemade Pinenut and Sunflower Seed Dukkah. We became completely obsessed by papaya when travelling recently, such a nutritious fruit rich in enzymes that support healthy digestion. Can’t get enough of it now - yummmmm. I’ll pop the recipe for you below my friends - love Jacq RUBY RISE RED PAPAYA, FETA AND DUKKAH TOASTS Serves 1 1/2 Ruby Rise Red Papaya,

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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