If you’re feeling a little unsettled at the moment with all that is going on in the world, you are…
The way we shop and eat has changed rapidly in the last few weeks.
We no longer eat out, we are at home more, pantry staples may not be available and planning what to cook for dinner is more about what is available in the supermarket rather than what the recipe says you need. Here is a table of ingredient swaps that might help your next shop:
|If you cannot find…..
Chicken thigh or tenderloins
Use an alternative meat or
Use fresh instead! For example, dice fresh tomatoes instead of
Frozen foods e.g. vegetables and fruit
Use fresh instead! You may even like to chop extra and freeze
Pasta and Rice
Use potato instead e.g.
Try using alternative flours
You may also like to investigate meal delivery services such as Hello Fresh, You Foodz or Marley Spoon to assist with keeping you well nourished. Some local restaurants are offering takeaway meals and grocery shops at reasonable prices also.
Food has always been a way for us to connect, socialise and enjoy time together. While physically we may have to do this at a distance, we encourage you to still catch up for a coffee together, cook and eat dinner together or simply chat over brunch; just in our new normal way, using a digital method.
Lets use our community to help each other – are there other smart swaps you have been using when your favourite supermarket item is not available.
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If you’re anything like me, a bad night’s sleep can absolutely put a damper on your day (and health it seems!). Often we get complacent and hear ourselves saying to others “Oh, I haven’t slept well in years” yet we aren’t doing much to try and fix it (or you’ve been trying and haven’t found something that sticks!). Undoubtedly, sleep hygiene is optimal for promoting a healthy sleep, but if you’ve tried all the regular old tricks, it might be time to think about your food intake and how that might be hurting your sleep.
Sleep is vital for a number of physiological and psychological functions. A poor sleep can cause a negative change in your mood and cognition, affection learning and memory and your perception of pain, immunity and inflammation (1).
So what can you do to help it?
Although the evidence in this area is minimal, the following MAY help you get a better night’s sleep:
- Eating high GI foods (e.g. white potato, pasta, rice) in your evening meal (must be at least 1 hour before going to sleep)
- Having a high daily protein intake
- Including tryptophan containing foods in your evening meal (e.g. poultry, eggs, game meat, sesame flour and spinach)
- Including melatonin containing foods in your evening meal (e.g. tomatoes, strawberries and grapes)
- Ensuring you’re getting enough iron, zinc and magnesium (1)
What might be hindering your sleep?
- A high fat diet – this can influence total sleep time
- Reduction in overall calories – quality of sleep is often disturbed
S Halson. Enhancing sleep through nutrition. Mysportsscience. 2020. https://www.mysportscience.com/single-post/2019/11/12/Enhancing-sleep-through-nutrition
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