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  • Serving up my plant based MEXI MUSHROOM BEAN CHILLI with
    3 days ago by brownpapernutrition Serving up my plant based, MEXI MUSHROOM BEAN CHILLI with baked potatoes yeaaaa babyyyyyyyyyy.... You know I used to avoid the basic tater in my diet (ludicrous I know!), but then I decided and maybe with the influence of my beautiful boys in the family, that the humble baked potato also deserves its place on the table and so he makes his way on there these days too. That's what balanced eating and a healthy diet is though - it’s inclusive of your favourite foods - it’s not something highly restrictive and unattainable. So my wonderful friends if potatoes are
  • Q Why was the lettuce embarrassed? A Cos he saw
    1 week ago by brownpapernutrition Q. Why was the lettuce embarrassed? A. Cos he saw the salad dressing! so bad hey!!!! can’t help it Jetty bought a book of the Worst Jokes in the World and I will absolutely bringing the worst of them to the table (pardon the pun ). Showing you how I make this delicious Mango Tofu Salad on my stories today. If tofu ain’t your thang you can swap for tempeh, chicken or egg as you wish! Love meals like this - fresh light delicious easy wholesome! THAI MANGO TOFU NOODLE SALAD 1 pack rice vermicelli 1/2 cup peanuts 400g firm
  • Cookies perfect for school lunchboxes AND with hidden veggies! Save
    4 days ago by brownpapernutrition Cookies perfect for school lunchboxes AND with hidden veggies! Save this post so you can make for the week ahead. Full of fibre from wholegrains, seeds and veggies so you a satisfy a hungry tummy and a sweet tooth all at once. Recipe in my recent story for  @countryroad  - link in bio my friends - have a lovely week! Jacq  #hiddenvegies   #cookies   #sundaysorted   #healthyrecipes 
  • Weekend weather lookin alright for a picnic! Well you can
    6 days ago by brownpapernutrition Weekend weather lookin alright for a picnic! Well you can picnic haha - I have a tonne of work to get through on the weekend to play catch ups for the past few weeks! Find the recipe for my PUMPKIN CHICKPEA WRAPS in this months issue of Eat Well magazine  @wellbeing_magazine  - available in supermarkets, groceries and newsagents! Woo hoo!!!! Can't wait to see my next submission in print - it has some of my favourites in there! Love ya! Jacq  #shesaysfavouriteswhenallfoodisallfavourite   #eatwell 
  • I wasnt going to post this because Ive never been
    1 week ago by brownpapernutrition I wasn’t going to post this because I’ve never been great with a selfie and my ego says “eeeek Jacq don’t do that!” any time I’ve considered it but you know what? - This is actually the STRONGEST AND FITTEST I’ve felt in YEARS! ☺️It’s ridiculous that so often we don’t acknowledge our achievements isn’t it? That our ego will say “do more, be more, more more more!!!!” but you MUST PAUSE and celebrate your goals otherwise what is actually the point?!?!?! I’ve put in a massive effort to create more BALANCE in my exercise in order to feel this

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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