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  • Thoughts and words from me this holiday season as you
    6 days ago by brownpapernutrition Thoughts and words from me... this holiday season as you catch up with people you may have not seen for a while, if their body shape has changed please refrain from making a comment on it...even if you are trying to offer them a compliment. E.g “you’ve lost weight! You look fantastic!” We cannot assume, (although society loves to) that weight loss for example = healthy. Maybe they have been on a health kick, maybe they have been seriously ill, maybe what was a health kick at the beginning of 2018 has become obsessive and unhealthy - you simply cannot
  • Booked a holiday to Sri Lanka!!!!! Yewwww!!! Id love your
    3 days ago by brownpapernutrition Booked a holiday to Sri Lanka!!!!! Yewwww!!! I'd love your tips please if you have been to the southern province? Best waves, local restaurants and anything else you recommend - count down to curry feasting is on! Meanwhile... thought I'd keep the festive dish-spiration happening for you - this one is PEACH BOCCONCINI BASIL AND TOMATO all the favourites at this time of year - how good is stone fruit season!??!?!? To make it do this: Cut about 500g mixed cherry/heirloom tomatoes in half then toss with 150g baby bocconcini, 2 yellow peaches sliced, 1 cup torn basil leaves and
  • Feel like 2018 was very much the year weve not
    13 hours ago by brownpapernutrition Feel like 2018 was very much the year we've not only educated more people to  #eatmoreplants  but also we made plants a whoooooole lotta more sexy too. So with the Christmas countdown on I've popped 5 easy tips and tricks to make plant based swaps on your festive feast this year. Find it on the blog (link in bio) with a cocktail-mocktail or whatever is your mojo of  @remedydrinks  too. Love ya! Jacq  #plantpower   #remedynutritionist 
  • Ahhh Mexican a most delicious distraction from all the festive
    7 days ago by brownpapernutrition Ahhh Mexican… a most delicious distraction from all the festive foods floating around right now - fresh, spicy, a little bit saucy, creamy, colourful and abundant with nutrients bebe!!!! In le bowl: Cauliflower steaks baked with smoky paprika and turmeric Simplest ever quick salsa with fresh, beautiful and bursting with flavour  @australiantrusstomatoes  , avocado, spanish onion and chilli flakes Shredded red cabbage Baked spicy beans (all in the oven) with cumin, cori, turmeric, paprika and evoo ✅Fun nutrient fact: truss tomatoes are a super source of Vitamin C, folate, potassium and lycopene AND they make the best snack too -
  • But have you ACTUALLY eaten pizza if you havent had
    5 days ago by brownpapernutrition But have you ACTUALLY eaten pizza if you haven’t had the 3m pizza  @crinitis  ? This feast was BEYOND and the pizza was only a part of the second course ps. Yes we all put our phones away and devoured it  @mrsimonhancock   @svendsenfitnesshealth   #crinitismoments   #atcrinitis 

7 TIPS FOR MINDFUL EATING

It’s easy to find yourself caught up in the rush of life and lose sight of the simple things like sitting, being engaged and mindful with your eating. Let’s take a moment to refresh that practise…

Take 3 deep breaths prior to your meal

You’ll hear me speak a lot about the ‘rush and busy’ that we all put ourselves through, but it doesn’t need to be that way and it can start with each meal of the day to create change. Take the time before each meal to stop and breathe. When I say time, just enough time for 3 deep diaphragmatic breaths. In through your nose, deep into your gut, observing the rise and fall of your belly and ribs. Oxygenating your digestive system, expanding and releasing the tightness that you may feel through the chest throughout the day or leading up to your meal and most important to help the body switch off the sympathetic ‘flight or fight’ nervous system and allow the parasympathetic ‘rest and digest’ nervous system to take the front seat. When we are stressed or anxious we don’t firstly enjoy the meal, and our bodies being in sympathetic mode means we don’t digest it well. Taking these 3 big breaths prior to eating, eases our body into a more restful state to enjoy and digest our meal.

Put down the phone

In fact, don’t just put down the phone, switch off all technology around you and have a solid break from the digital, information overloaded world in which we live and focus on the simplicity in what is before you – your food. Digital media whilst a wonderful tool connecting us with so much else in the world and during our day, needs a break too and meal time is the best break for it and importantly for you. Switch off digital and reconnect with what is before you which leads me to….

Engage with your food

Once your phone is away and all distractions are switched off, ‘oh um, *grits teeth*, but what do I do whilst I eat?!?!?!’ people ask. Well, if not with other’s having good ole conversation, the answer sits right on your plate. Have a date with your food. Don’t be afraid to let go of everything else, sit quietly with your food and appreciate what it is you are eating. Observe the different components on your plate or in your hand, the colours, textures, flavours and how they come together. If nutrition is your jam, think about all the great little nutrients working together as a team and how they serve you through your food. Don’t skip over any of it, appreciate every mouthful which you take and…

Chew your food and sip slowly

Well of course I do you say? Let me share with you, most people, because they are rushing about in ‘sympathetic mode’ (remember that flight or fight nervous system we don’t want near our meals?) chew a few times on each mouthful, gulp down a big glass of water, juice or soft drink and then swallow. Later they might wonder why their digestive system is gurgling, bloated, gassy, cramping and uncomfortable. If only this step was introduced more frequently. Chewing on each mouthful, between 15-20 times is one of the first and most powerful steps we can take toward improving digestion, energy levels and our health. Similarly when you drink before, during or after your meal. Be conscious of how you enjoy the beverage to accompany to your meal. For me, aside from water, my drink of choice with a meal is Remedy Kombucha. Not only is it delicious but it delivers incredible nutrition, organic acids and live cultures to the gut, and supports the processes of our digestive system. There’s no gulping and rushing, I take my time to savour each sip of my booch and appreciate the flavour derived from the long-aged and old school brewing process.

Engage with your food and be mindful not to bite, chew quickly and swallow. Take your time, chew chew chew, sip, be present and enjoy the moment with your food.

Serve once and pack the rest away for later

Portioning is one of the leading factors in weight gain, inhibiting weight loss and holding us back from being calm, connected and mindful with how we eat because of the overwhelming guilt so many feel from overeating. If we create mindfulness around how we portion our food and create a balanced plate then many of these issues can be resolved with ease. There are 2 key principles I want you to think about when portioning your food. First, fill your plate just once, then cover and pop the rest away for lunch tomorrow (if you cook extra of course), this will reduce your temptation to head back for seconds or just a quick ‘swipe’ which we’re all guilt of every once in a while, but it doesn’t need to be at every meal. Second, be mindful of how you balance your plate with macronutrients – protein, carbs and fats. Fill half your plate with an abundance of low starch veggies (leafy greens, tomato, carrot, cauliflower, broccoli) first. Add a palm sized piece of protein or a full handful of plant based protein next. A fist size portion of starchy carbohydrates (wholegrains, sweet potato, pumpkin) comes next. And finally add 2-3 tablespoons of healthy fats such as olive oil, avocado, nuts, or full fat dairy.  If you work with these ratios and serve once to your plate, you feel satisfied with your meal and the chances of feeling tempted to head back for more are reduced.

Never eat to resolve emotion

Which is tough I know because food is a trusty crutch right? Makes you feel good, you don’t have to say much, it’s just there waiting for you, and to help you. Reality though? Eating when emotional then creates an emotionally complicated relationship with your food. An issue far greater than that you were perhaps dealing with when you opened the fridge door or block of sugary chocolate. Try working with point number one first – breathing – before leaning on food. Try going for a walk, putting your feet up against the wall, having a cold shower or jumping in the ocean, cuddling your partner, brother, sister, bestie, dog or jumping into bed and having a big ugly cry, but please, please, please, don’t make food your counsel. Whether eating it or starving yourself from it, trying to resolve temporary issues or emotions with food is only creating a damaged connection with it and your health long term.

Trust your gut

Finally (well just for now…) tune into your body and trust your gut. Gut instinct will guide you well on your journey with mindful eating and mindfulness in life! Your gut will soon tell you if something isn’t sitting right, if you’ve eaten too much and need to stop (that big exhalation you might experience half way through your meal is your stomach saying “hey! Getting pretty tight down here!”) or it will churn when you are emotional and tell you to calm yourself before you consider sitting down to eat. Don’t ignore the signals your gut and your body offer you, tune in, be trusting in what your body says, create awareness, peace and mindfulness around each and every nourishing moment with your food. 

(PS. Because we know you’ll ask… the cauliflower featured is a Smoky Baked Cauliflower with Guacyou can find the recipe here.)

+Jacqueline is a consulting nutritionist to Remedy Kombucha. All thoughts and opinions expressed in this article are her own.

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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