It's the time of year when everything seems to happen at once. End of year school activities, organising holiday breaks, Christmas parties and yes Christmas! Add to it all a family crisis or extra unexpected expenses and its easy to feel overwhelmed trying to manage it all.
If you are starting to feel stressed or in the past this time of year has been a mad rush to the finishing line, make a commitment to yourself to plan a different approach this year.
Plan your events, activities, holidays, get togethers around your health and wellness so you can turn up full of energy, with clear skin and bright eyes ready to enjoy your family and friends. If unexpected stressful situations or events happen, be kind and nouirsh yourself like you would a close friend who needs support.
Planning to nourish yourself with nutrition is a great way to stay on top and provide your body with the nutrients it needs to cope with this extra stress and pressure.
Stress, alcohol and coffee can deplete you of vitamin B, C and magnesium which are key nutrients essential for energy production and maintance of skin, hair and eyes. They are also essential for helping you cope with stress. Nourishing yourself with nutrition is the best way to get healthy doses of these nutrients from unrefined whole foods.
Plan to Pre - plan Breakfast, lunch, dinner and snacks that are hight in Vitamin B , C & Magnesium to help you cope.
B Vitamins
Spinach, Dark greens, Broccoli, Lentils, Black beans, Soya beans, Kidney beans, Oats, wholegrain cereals, mushrooms, eggs
Vitamin C
Berries, Blackcurrents, Kiwi fruit, Oranges, Peppers, Dark greens, Spinach, Broccoli, Tomato,
Magnesium
Dark Greens, Spinach, Pumpkin Seeds, Almonds, Nuts, Black beans, Bananas, Avocados, Salmon, Unsweetened Probiotic Yogurt, Cacao
Here are some meal ideas of how you could combinding the foods above to get great stress less nutrition.
Breakfast
- Oats with frozen or fresh berries, yogurt
- Omelttes or eggs with spinach, tomatoes, peppers, or mushrooms
- Mushroom and spinach on wholemeal toast
- Green Smoothie - Dark green veges, banana and berries, yogurt, nuts, cacao
Lunch
- Salmon with green salad topped with pumpkin seeds
- Wraps with dark green salad, egg, tomatoes
- Bean salad with peppers tomatoes
- Lentil salad, mushrooms, spinach
- Minestorne soup, with wholemeal bread
- Eggs on wholemeal toast
Dinner
-Saag aloo curry - spinach, tomato based curry Add chicken, lamb or veges
-Vegetable lasagna with wholemeal lasagna sheets
-Salmon & Salad with brocolli
-Stir fry vegetable with brocoli, soya beans, cashew nuts add chicken, lamb, beef
-Black bean tacos with tomatoes, peppers and avocado.
Snacks
-Nuts and fruit
-Avocado on wholemeal crackers
-Unsweetend yogurt with fruit
-Banana slices with almond or peanut butter
-Green Smoothie
Consider setting some goals or strategies around eating and drinking while socialising in order to keep yourself in check
For example:
limiting yourself to 2 glasses of wine for the evening
Deciding which events you will drink at and which you won't.
Drinking spritzers or water between alcoholic drinks
Drinking non-alcoholic mocktails
Arrange to take a plate of food or nibbles that you know with be a healthy option and you enjoy
Eat healthy before you go out so you aren't hungry and prevent overindulging.
Think of portion size of meals if eating out - consider ordering two entrees or, main and desert or
entree and main.
or
Plan to indulge and enjoy every bite and sip without feeling guilty as part of your balanced approach to eating.
Alcohol can often interfere with sleep which is essential when you are stressed. Alcohol can often help you go off to sleep but may interfere with REM sleep which is the restorative sleep period. You may find you wake up latter in the night or don't feel refreshed in the morning. If you are already struggling with sleep consider whether it is worth making it worse by over indulging. Consider what you need to do the next day and whether you can afford to feel less refreshed.
Say No - Easy right!
If you are feeling overwhelmed or stressed, don't overbook or overcomitt yourself,
Its ok to say no to others.
Focus on your priorities and put your health first to be at your best.
Exercise the right way for you!
Exercise is a great stress releaser. However when you are under stress long hard workout can add extra stress to your body and deplete you further. Whereas short simple exercise routine can destress and restore energy. Consider what is best for you.
Down time
And finally plan some down time where you plan nothing, time just for you to read, relax, have a bath whatever you need to keep yourself in check.
Stay in the moment and enjoy the crazy season!
If you are starting to feel stressed or in the past this time of year has been a mad rush to the finishing line, make a commitment to yourself to plan a different approach this year.
Plan your events, activities, holidays, get togethers around your health and wellness so you can turn up full of energy, with clear skin and bright eyes ready to enjoy your family and friends. If unexpected stressful situations or events happen, be kind and nouirsh yourself like you would a close friend who needs support.
Planning to nourish yourself with nutrition is a great way to stay on top and provide your body with the nutrients it needs to cope with this extra stress and pressure.
Stress, alcohol and coffee can deplete you of vitamin B, C and magnesium which are key nutrients essential for energy production and maintance of skin, hair and eyes. They are also essential for helping you cope with stress. Nourishing yourself with nutrition is the best way to get healthy doses of these nutrients from unrefined whole foods.
Plan to Pre - plan Breakfast, lunch, dinner and snacks that are hight in Vitamin B , C & Magnesium to help you cope.
B Vitamins
Spinach, Dark greens, Broccoli, Lentils, Black beans, Soya beans, Kidney beans, Oats, wholegrain cereals, mushrooms, eggs
Vitamin C
Berries, Blackcurrents, Kiwi fruit, Oranges, Peppers, Dark greens, Spinach, Broccoli, Tomato,
Magnesium
Dark Greens, Spinach, Pumpkin Seeds, Almonds, Nuts, Black beans, Bananas, Avocados, Salmon, Unsweetened Probiotic Yogurt, Cacao
Here are some meal ideas of how you could combinding the foods above to get great stress less nutrition.
Breakfast
- Oats with frozen or fresh berries, yogurt
- Omelttes or eggs with spinach, tomatoes, peppers, or mushrooms
- Mushroom and spinach on wholemeal toast
- Green Smoothie - Dark green veges, banana and berries, yogurt, nuts, cacao
Lunch
- Salmon with green salad topped with pumpkin seeds
- Wraps with dark green salad, egg, tomatoes
- Bean salad with peppers tomatoes
- Lentil salad, mushrooms, spinach
- Minestorne soup, with wholemeal bread
- Eggs on wholemeal toast
Dinner
-Saag aloo curry - spinach, tomato based curry Add chicken, lamb or veges
-Vegetable lasagna with wholemeal lasagna sheets
-Salmon & Salad with brocolli
-Stir fry vegetable with brocoli, soya beans, cashew nuts add chicken, lamb, beef
-Black bean tacos with tomatoes, peppers and avocado.
Snacks
-Nuts and fruit
-Avocado on wholemeal crackers
-Unsweetend yogurt with fruit
-Banana slices with almond or peanut butter
-Green Smoothie
Consider setting some goals or strategies around eating and drinking while socialising in order to keep yourself in check
For example:
limiting yourself to 2 glasses of wine for the evening
Deciding which events you will drink at and which you won't.
Drinking spritzers or water between alcoholic drinks
Drinking non-alcoholic mocktails
Arrange to take a plate of food or nibbles that you know with be a healthy option and you enjoy
Eat healthy before you go out so you aren't hungry and prevent overindulging.
Think of portion size of meals if eating out - consider ordering two entrees or, main and desert or
entree and main.
or
Plan to indulge and enjoy every bite and sip without feeling guilty as part of your balanced approach to eating.
Alcohol can often interfere with sleep which is essential when you are stressed. Alcohol can often help you go off to sleep but may interfere with REM sleep which is the restorative sleep period. You may find you wake up latter in the night or don't feel refreshed in the morning. If you are already struggling with sleep consider whether it is worth making it worse by over indulging. Consider what you need to do the next day and whether you can afford to feel less refreshed.
Say No - Easy right!
If you are feeling overwhelmed or stressed, don't overbook or overcomitt yourself,
Its ok to say no to others.
Focus on your priorities and put your health first to be at your best.
Exercise the right way for you!
Exercise is a great stress releaser. However when you are under stress long hard workout can add extra stress to your body and deplete you further. Whereas short simple exercise routine can destress and restore energy. Consider what is best for you.
Down time
And finally plan some down time where you plan nothing, time just for you to read, relax, have a bath whatever you need to keep yourself in check.
Stay in the moment and enjoy the crazy season!
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