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Are you tired of being tired? Part 1

16/7/2018

Working full time, raising a family, juggling responsibilities can be overwhelming and a recipe for exhaustion. It is understandable that when we are constantly juggling roles that we will feel tired, but don’t let this be your new normal.

Here are a few strategies to help you make the most out of every hour of the day.

Create a work/life balance - Before I hear all the exclamations it is important to prioritise your jobs. Which ones need doing today and ones you can put off till later.
Create those lists using whatever medium you prefer. For instance, spreadsheets, notes or calendar’s and remember to break down your tasks into achievable pieces to help you feel in control of your life. I personally love calendars. I use google calendar and place all my appointments and commitments sharing to the relevant person.

Make cooking and shopping a priority - For health you need to cook. Your health directly correlates with the foods that you choose to eat. We should be aiming to eat foods that are seasonal, diverse and an array of colours. Avoid any processed foods, vegetable or seed oils, anything that comes in a packet or has words or numbers that you cannot pronounce.

Once again, this involves a little planning. Sitting down once a week and planning your meals around your families activities. Once you have worked out your meals for the week, create some online shopping lists for home delivery. My favourite online delivery services are Harris Farm, Doorstep Organics, One table, Honest to Goodness and I will use Coles and Woolworths for some basic products.
Secrets to success are:

Always cook more than you need so you have leftovers to take yo work the following day.
Spend a couple of hours over the weekend batch cooking some meals to have in the fridge or freezer.
Buy what's on special and plan your meals around these
Aim for one vegetarian night per week and one family roast over the weekend

Factor in some downtime - It can be hard to unwind, finding ourselves in a constant state of stress, pushing ourselves to the limit and beyond. To help our bodies get out of this flight and fight state,(sympathetic nervous system) studies have identified the benefits of deep breathing to stimulate our rest and digest nervous system (parasympathetic nervous system). Practicing deep breathing every day has been shown to lower blood pressure and your pulse rate, breaking that pattern of constant stress.

Sick of being tired? Try to incorporate these few strategies into your daily life and find the time that you never had. It is never simple, but by prioritising your activities, smart shopping, meal planning and eating well, plus incorporating some downtime into your everyday can make a massive difference to how you feel.

Author

Krys Lojek, Nutritionist

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Create a safer, plastic free kitchen this July

16/7/2018

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Many of us have spent years collecting plastic storage containers only to find out that storing foods in plastic can increase our risk of chemicals leaching into our foods that put us at risk of reproductive cancers. It has also been acknowledged that plastics may also be the cause of early puberty and also contribute to obesity, heart disease and diabetes.

Can’t live without plastic? Then here are some solutions to help you transition over to a safer kitchen:

No matter what type of plastic that you use, if it is old, scratched or worn out then it is not safe to use. Avoid reusing single use plastics ie ziplock bags and water bottles especially those old scratched water bottles - yes we all have them.
Buy foods in glass jars, then reuse or repurpose that jar for food storage. I have found that tomato passata jars are great for storing almond milk or leftover soups. Coconut oil jars are also useful for storing pantry items such as nuts, pasta and rice as well as leftovers in the fridge.
Buy BPA free canned foods. Tomatoes are a particular hazard as they are acidic and will break down the plastic lining in the can. The solution is easy. Transition to tomato passata in jars.
Avoid heating foods in the microwave in any kind of plastic, even if they claim to be microwave safe. The term microwave safe only means that the plastic will not degrade when damaged, it does not mean that the chemicals will not leach into foods. Avoid the use of cling film or a plastic plate to cover food. Try paper towel instead to prevent splashes.
Avoid storing hot foods, fatty foods or acidic foods in plastic containers as these will encourage leaching. Store in glass pyrex containers making sure that food does not touch the plastic lid, ceramics or stainless steel. Some ideas are to use a bowl with a similar sized plate for a lid.
Always wash plastics containers by hand. Avoid placing them into the dishwasher, the hot water will cause the chemicals to leach out and contaminate everything else in your dishwasher.
Avoid using cling film in direct contact with foods. A slightly dampened tea towel is perfect for covering large pieces of watermelon or fruit and even blocks of cheese. Beeswax paper and unwaxed paper are also safer alternatives.
Freezing foods in plastics also is at risk of contamination. Glass can be apart of that solution, but it is important to make sure that the jar that you use is in good condition, and always leave a gap at the top to allow for expansion. Then you will avoid having a cracked jar in your freezer.
Avoid using plastic chopping boards. Use wooden chopping boards instead, but make sure that you wash thoroughly in hot, soapy water after each use and oil them when the boards are looking dry.
When using an electric mixer, stick blender or other hand held mixer avoid using a plastic bowl to prevent micro particles of plastic in your food.

I believe that to be safe, we should avoid all plastics if you are able. But, of course there will always be situations where there will not be the choice. Nicole Bijlsma from Building Biology has identified plastics that you should avoid and plastics that are ok. Click here.

Make plastic free July last a lifetime. Be smart, create lasting habits. Reuse glass jars for food storage and repurpose all those plastic containers to non food storage. You can do it. Phase out those plastics with glass and create more mindful shopping habits. Rethink what you buy and where you buy.

As a nutritionist my philosophy is guided by the 5 pillars of health. One of these important pillars is environment. Often when we have health issues and we come to a plateau, then looking into environmental exposures can help to jumpstart your health. This will require a full nutrition consultation where we look at your health and family history, triggers to determine your risk levels with comprehensive questionnaires and appropriate testing. Has your health plateaued? Email Krys at Krys@proactivehealthnetwork.com.au

Author

Krys Lojek, Nutritionist

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Are you tired of being tired? Part 1

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