Autumn Nutrition with Le'Nise Brothers
Healthy eating can be really challenging as the weather gets colder, who am I kidding it can be challenging at any time! However in autumn it's really easy to slip into the land of pies, mash potato, dessert with custard and Saturday soup (which is ok if you don't add butter and ram it out with dumplings). We also tend to be more sedentary, outside is getting cooler, wetter, darker and home, well it's home, it has a sofa, beds, BLANKETS and FOOD! To try to keep us all on track Le'Nise Brothers of Eat Love Move has shared some practical tips to help us maintain a healthy and nutritious diet this autumn and hopefully forever![spacer height="20px"]
Le'Nise is a nutrition and wellbeing coach for women who struggle with low energy (BRUH!), hormonal issues such as PMS, PCOS, endometriosis, menopause and fertility. Le'Nise qualified as a nutritionist after an intensive 3 year training programme at the College of Naturopathic Medicine in London, England. This included over 200 clinical hours seeing clients in the student clinic. She is also a member of the British Association of Nutritional Therapists (BANT), a regulatory body that oversees nutritional therapists in the UK so you know she's legit! Hopefully we can all learn a thing or two.
It’s September, the kids are back in school and it’s time to start thinking about taking care of yourself again. But how? Sometimes in the whirlwind of making packed lunches, breakfasts and dinners for the kids, it’s easy to put yourself second.
Self-care, in the form of good nutrition, rest and exercise is so important for mothers, especially in these crazy and uncertain times. Taking the time to plan and prepare might feel overwhelming, but in the long-term, this planning will make you healthier and help you feel so much better.
Here are my top tips for Autumn health and wellness. Remember: you don’t have to do everything at once - just start with the first tip and then add in the others when you feel ready. The point of this is not to feel overwhelmed, but to give you a helping hand and feel better in yourself.
1. Preparation is key!
Get a sheet of A4 and write out your meal ideas for the week’s packed lunches and evening meals. You can go further and add breakfast to this list - but if cereal is all you can manage in the morning, don’t stress! This meal planning chart will help you figure what ingredients you already have and what you need to add your shopping list.
2. Make meal prepping your best friend.
A good meal prepping session on Sunday afternoon means that when you open the fridge / freezer after work during the week, you have plenty of meal options you can just reheat in 15 minutes or less. Here are some ideas:
Steam a big batch of veggies such as broccoli, carrots, cauliflower or green beans so that you always have vegetables to hand.
Make freezer worthy meals like Bolognese sauce, stews, soups and casseroles, that are easy to pull out and reheat.
Prep easy protein options like meatballs, roast chicken and pulled pork that you can build meals around.
3. Rethink breakfast.
Once you’ve got the hang of the meal planning and prepping, start thinking about your breakfast options. A smoothie is a quick way to pack loads of nutrients into your morning meal. Here’s a fast smoothie recipe to make in your blender or Nutribullet:
1 small banana
A handful of frozen berries, like raspberries, blueberries or strawberries
A big handful of spinach
1/2 an avocado
200mL milk (I like almond milk)
1 tablespoon of nut butter (I like almond butter)
Drop it all into your blender cup, whizz it together and enjoy! You can even make this the night before and pull it out of the fridge and eat while you’re making breakfast for your kids.
4. Eat a rainbow.
Try to eat a variety of fruits and vegetables each day, building up to a minimum of 4 servings of vegetables and 3 servings of vegetables each day. If that seems like a lot, just try to add two servings to each meal and build in more over time.
5. Remember to breathe.
When you feel particularly overwhelmed and your breathing becomes shallow, stop for a minute and just taking a deep breath in through your nose for five seconds and out through your mouth for five seconds. It can work wonders.
6. Be gentle with yourself and try to achieve an 80 / 20 balance.
If you do all of this 80% of the time, you’ll be successful! Finding a healthy lifestyle that works for you, including good nutrition, self-care and rest, is really a marathon not a race, so be gentle with yourself and give yourself a bit of grace.
Do you have more questions or need a little extra help? Le’Nise Brothers, the founder of Eat Love Move is available for nutritional therapy consultations and offers specialised support for women with PMS, heavy periods, PCOS, endometriosis, as well as support for women who are trying to conceive or in need of post natal assistance.
Get in touch with Le'Nise at firstname.lastname@example.org. You can keep up with Le'Nise on Instagram @eatlovemove