LB Nutrition

🌸 MENTAL HEALTH 🌸

The relationship between Mental health and food is a complex one to say the least. What you eat and do on a day to day basis impacts your body, brain and the way these function. If you get sick a lot, diet often has a huge part in this, as 70% of your immune system is in your gut!

It is common to see people struggle with balance after following a strict meal plan as this has not taught them to be in tune with themselves. The focus was on grams or calories. It hasn’t encouraged food to be a positive experience, instead one that makes them second guess themselves and their own judgement.

Self love, self care and focusing on how to optimise your health and well-being is where the future is 🤩

If you can learn this for yourself, we will all be teaching the next generation healthy habits for life.

POV

How many calories are in my lunch today.
I actually have no idea… and I don’t care either (could work it out if I wanted/needed to). I focus on fueling my body, feeding it what it needs using wholesome ingredients (fruit, veges, lean meats, grains etc).

It’s about tuning in to your body, how hungry you are today won’t be the same as tomorrow. This depends on many factors, counting calories and eating the exact same measured food doesn’t create a healthy relationship with food. Strict meal plans are great when fit for purpose e.g body building, strict weight categories but not for your everyday person who wants to lose some weight, perform better, feel good about themselves and create a healthy relationship with food. ENJOYMENT and HAPPINESS is key 🔑

Website is live!
Been juggling multiple jobs, kids etc. But we got there in the end 😅

Check it out!

More to come in the coming months on the recipe/blog page!

Nutrition & Diet Consultations | LB Nutrition Nutritionist & Dietician. Specialising in Mental Health, Sports Nutrition and Pregnancy/Postpartum Nutrition.

⭐️ MARKETING ⭐️

At a glance these look healthy enough… I mean they are called “healthy way” and it has fruit.

I bought these (needed a high carb snack for a CrossFit competition). After I looked and sugar is the first ingredient! Which means that’s mostly what it is. Did you know the order of ingredients on a label indicates what the product mostly is?

Have a look at your fave snack packets! ✌️

Enough said 💁‍♀️

Been very quiet on here lately! Mum life got me busy. And renovating our house… which means pretty much no kitchen. Have a small kitchenette in sleepout we can use.

Current equipment:
Microwave, jug, electric frypan and bbq.

I thought it would be interesting to take pictures/post what we cook most nights with our limited equipment. Showing healthy food doesn’t have to be complicated and doesn’t need fancy equipment (Not even an oven!).

Also any ideas or recipes for an electric frypan throw them my way 😀

This picture was night one- fried rice with beef, peas and courgettes.
Night two was homemade burgers 🍔

Chubby baby girl arrived 3 weeks ago 🥰

Very different birth experience this time, and excited to get the body moving again when I feel ready!

Gained 16kg with this pregnancy, 10kg down. Looking forward to getting some strength back 💪

Now for strengthening the pelvic floor back up and the challenge of trying to fit it in with 2 kids…

Baby number ✌️well on her way!

Baby decided she didn’t like meat for the first 16 weeks. And now feels like cake and sour worms often. Still trying to keep it balanced while eating what I feel like.

managing to CrossFit 3 x a week (very scaled now) and walk 5km 2 x a week. Plus the odd swim thrown in there. Trying to stay as fit as possible to make my recovery easier.

Still doing nutrition consults and plans just a little bit slower!

Now it's easier to send LB Nutrition a message.

Follow this link for some easy recipes you can do with basic ingredients (substitute for other veges if needed)👌

https://www.healthyfood.com/collections/15-easy-lockdown-dinner-recipes/

Plus 3 body weight workouts, that third one was hard 😅 burpees and running. Enjoy!

Lockdown 2.0

Very different from last years lockdown trying to work from home with a one year old!

Essentials that are keeping me sane:
-getting outside for at least 30minutes each day, walk, run or even sitting in the sun
-exercise, some days I manage 1 hour, other days 10mins. Anything is better than nothing
-eating as best as I can, include veges in whatever I am making is the general rule I’m trying to follow (not just all baking)
-alcohol…. Trying to stick to a few glasses (but not every day)

How are you surviving lockdown?

Any good recipes or tips? ✌️

Will post a few go to recipes soon. Maybe a few home workouts too

2 ingredient pancakes 👌

1 ripe banana
2 eggs

That’s it!

Except today I decided to add peanut butter. Quick, easy and child friendly 😍

Can also add vanilla essence, berries, protein powder etc

Give these a go!

Motivation

We all have it sometimes. The rest is discipline and how well you have engrained your habits

Even when life happens I still try to do some form of exercise. Whether it be having surgery, having a baby, getting an injury, I do what I can at the time.

At the moment all I can do is walk/jog as I am injured. I am trying to make the most of getting outside and eating well so my body heals.

Important things to note:
1. Sleep at least 8hours (easier said than done with a little one 😅)
2. Eat my colours (fruit/vege and protein 2-3x per day (20-30g)
3. Good fluid intake 1.5-2l for me

Need help on setting up a routine to help you form good habits? Hit me up 🙋‍♀️

Such good visual graphs on obesity and carbohydrate intake!

As obesity rates continue to rise, carb and sugar intakes have fallen.... but hoooow?!

Carbs are not your enemy. They do not make you gain weight alone. They are not the problem (ok sugar is to a point when you choose those types of foods).

Where we have gone wrong is with portion sizes, convenience, and the lack of time we spend moving verse sitting.

Start with 10minutes a day, just a walk instead of sitting down to watch tv/have a snack.

Small steps for the win 👏🏻

What has been your win this year so far?

What would you like to know? 💁‍♀️

I often post about things that come up with clients or in my life that I think might be useful for you. But I want to know... is there anything you would like me to post about?

Write a comment below and I will pick one and post about it (or PM me if you are shy) 🤙

Some examples... lunch ideas, snack ideas, sports fueling or recovery, feeding your baby/child, allergies.... anything really!

Look forward to seeing what you guys come up with!

P.s here is a funny pic of me in a CrossFit competition in the weekend lifting a dumbbell that was way too heavy (30kg) 😆

Head over to my Instagram for a recent blab on priorities 🤙

https://www.instagram.com/p/CK2Bd6HlgEJ/?igshid=14dn1qzv5thkg

PRIORITIES.... These have hugely changed for me since having my first child. Same principles apply for any situation, YOU choose what you are going to make time for and make it happen. Work use to take up most of my time, with exercise and then social life close behind. Now any opportunity I get I have to prioritise what I want to do and PLAN ahead. This doesn’t just involve CrossFit as I can’t always make it, but I have learnt to make the most of the situation. Bike rides, walks/runs with the pram, a quick home session while he naps are what I have had to do to make this work. Same with nutrition, it’s so easy to have takeaways as it seems faster and easy. But really by the time you drive there and back and wait, you could have cooked yourself a chicken wrap or roast veges in half the time. If you need some help with planning/prioritizing your health hit me up. Always happy for a chat 👏🏻 #8monthspostpartum #noexcuses #weeboy #priorities #family #healthyeating #sportsdietitian #lifestyle #youchoose