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  • Oat and coconut loaf from the loaf queen herself loooooove
    1 day ago by brownpapernutrition Oat and coconut loaf from the loaf queen herself loooooove this recipe it kind of reminds me of an Anzac Biscuit in a loaf??? Try! I’ve popped the recipe up - link in my bio. Love from the Snowy Mountains! Jacq xx
  • My fave way to eat This bowl in particular is
    3 days ago by brownpapernutrition My fave way to eat This bowl in particular is rich in plant based (non-haem) IRON, a key mineral for energy, immune system function, transporting oxygen to our muscles and so that we can function optimally. Iron deficiency is actually incredibly common - in pregnant women, women in their reproductive years, children and individuals following a vegetarian and vegan diet, however we can reduce our risk of iron deficiency by ensuring we eat a variety of iron rich foods and teaming them with Vitamin C rich foods to improve the absorption of iron. C and Iron work like a little
  • Good morning from the Snowy Mountains!!!  Currently road tripping
    2 days ago by brownpapernutrition Good morning from the Snowy Mountains!!! ⛰ Currently road tripping but after the 430am start we be there sooooon! ☕️ So excited to get on the mountain again and see my little man on a snow board for the first time. Meeting our fam there, be so rad to have that time together, ski our lil hearts out and eat big yummy meals at the end of the day before doing it all over again yewwwww. Packed some of the meals from  @brownpapereats  for us all too. Gah so excited !!!!! Have an awesome day y’all!!!!! Love Jacq
  • When the peeps say MORE MEXICAN we deliver legit but
    7 hours ago by brownpapernutrition When the peeps say MORE MEXICAN we deliver, legit, but to your doorstep!!!!  @brownpapereats  Orders close tonight for our delivery next Tuesday, now delivering to Sydney CBD!!! ON THE MENU THIS WEEK: HEAVENLY LENTIL LASAGNE (VEGETARIAN) CHICKPEA FELAFEL BALLS WITH BROCCOLI RICE AND TAHINI YOGHURT (VEGETARIAN ) THAI SWEET POTATO CURRY (VEGAN) ROAST PUMPKIN AND BLACK BEAN CHILLI NACHOS (VEGAN) CAULIFLOWER AND ROSEMARY FRITTATA (VEGETARIAN) MEXICAN SOUP (VEGAN) VEGAN RAINBOW LASAGNE (VEGAN) PUMPKIN AND BASIL FRITTATA (VEGETARIAN) TOMATO AND CARROT SOUP (VEGAN) Order via www.brownpapereats.com can’t wait to nourish you!!!
  • The only love I have for winter is for soups
    2 days ago by brownpapernutrition The only love I have for winter is for soups, eggs however, I love year round! Popped these foodie loves into a delicious wintery dish – THAI ZUCCHINI EGG LAKSA – which is ticking ALL the boxes for flavour, nutrition, protein punch, plus it’s satisfying but you feel light after eating – winning!!! Recipe now up on the blog!  @australianeggs   #winterwarmers   #australianeggs   #sp 

HOW TO BE EFFICIENT AND EFFECTIVE IN EXERCISE

Confession… I have done zero yoga for months?!?!? So seeing the oh so casuale walking along the street with my yoga mat pic is a great reminder I need to do that right? Yes. Yes and yes. Yoga aside though I have been changing up my training a fair bit in the past month which is important to keep not only variety in your training but also in the way you think – about your training and about new challenges.
The changes have looked like this:
+ Stair sprints became  : pop 5 kg (you can use bags of rice if you want!) in a backpack and move up and down those stairs to get both your heart rate up and a super wobble in those pegs. The delayed onset muscle soreness – DOMS – is lovely. ; )
+ Power walks became weekend nature walks whenever possible. We are training for a 100km Oxfam Walk in August so trying to build longer walks into exercise is key, but sometimes tricky to find time during the week, weekends are allowing for that.
+ Yoga, which I don’t admittedly do enough of as it is, has become dog walking and let me tell you when the dog is 4 months old and still deciding if walking is worth it (?!?!?) that is slooooooowwwww therefore there is plenty of time to be really present and to breeeeeeeathe.
+ Fitness apps at home which can be life (cabin fever) saving when puppy is young and actually not allowed in the big bad world have become HIIT sessions at parks using whatever equipment on hand and my body weight.
 
Oh and simply when my body was tired, rest and stretch, rather than push, which is something that we often perservere with. “Just gotta push through it, you got this!” – Sure, but sometimes just putting your feet up is EXACTLY what your body needs in order to recover fully and so you can train EFFICIENTLY and EFFECTIVELY the next session.
 
I hope this has given you a tiny bit of inspiration (insight too maybe!) into some tweaks you can make today to keep your rig moving and thriving.
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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