Nutrition in times of depletion

• Perhaps it’s lack of sleep during to early motherhood.
• Perhaps it’s depletion do you do life demands such as family problems or health issues.
• Perhaps you’re simply overloaded at work and haven’t taken the time to look after your nutrition.

In these times, we can feel reactive and be susceptible to multiple health concerns such as poor digestion, poor sleep, low immune system function and overwhelm. I can certainly recall in my own grief journey simply reaching for peanut butter on toast each meal, simply as I could not think of anything else.

It’s during these times that women can quickly fall into the habits of reaching for a glass of wine, and a piece of brie followed by half a block of chocolate in front of Netflix to cope.

So let’s get clear on a few easy, simple steps with nutrition that can help you put fuel in the tank and ensure your health during times of depletion.

I recently had the pleasure of interviewing nutritional coach, Lyndsey Parkinson, who shares her wisdom and insights for women who are navigating their nutrition in times of depletion. So here are the key tips she had to share.

1. Start each day with a glass of water. Often, we are feeling foggy, fatigued or headachy when we are simply thirsty. Starting each day with this simple habit is great for your health.
2. Avoid coffee after lunch. It will affect your sleep health and then means we reach for wine to unwind and slow down at the end of the day.
3. Find health snack options Nuts, fruit, yoghurt, whole foods such as vege’s or salad snacks can all help you feel full for longer and give you the energy boost you need without the sugar or salt hit that many fast food snacks have.
4. Where possible choose whole foods over packaged or processed food. Whole foods (the kind of food your grandma would recognise!) takes more energy to digest (great for those watching their weight), helps you feel full for longer and contains more nutrients to help your body!
5. Choose macro and micro nutrient rich meals. Although it might seem easy to reach for prepackaged meals or fast food in times of depletion, it is super important to ensure that you have a good combination of both macro and micro nutrients in your diet. Macro nutrients include complex carbohydrates and proteins such as chicken, fish, lean, meats, oats, and carbohydrate based vegetables, including potatoes, or rice. These macro nutrients provide your body with a fuel to build cells which helps your resilience through times of depletion. Micro nutrients include all of the vitamins and minerals you need to keep your body functioning in a healthy way. Salads, veggies, fruits all fall into this category, and it’s important that each meal have a portion of both macro and micro nutrients to keep you healthy! Her quick tip was to simply ensure that each meal has a serving of protein and a serving of greens or vege’s, easy right? Try a couple of boiled eggs at breakfast with a green smoothie. Try a takeaway chicken to keep in the fridge to serve at lunch with salad. Simple choices of protein and greens in each meal is one step you can make to ensure your nutrition stays on track.
6. Planning and preparation. When our time is limited we quickly find ourselves reaching for the easiest snacks to replace meals. Fast food, takeaway, packaged meals, and petrol stations. None of these really support our nutritional needs. There are quick and easy ways of being able to give yourself great nutritional options, but this takes a little bit of forward planning. Filling your fridge with healthy choices in advance, means that when your energy or time is low, you wan’t fall into poor choices. Lyndsey’s simple suggestions include; if you’re preparing lunch for the kids prepare yourself a lunch at the same time have to put in the fridge ready to go. If you have the time to cook your evening meal, cook an extra serving to help yourself find an easy fast solution for lunch the next day.
7. Limit your sugar intake. Who doesn’t love a piece of chocolate from time to time? Unfortunately the more sugar we eat the more we crave sugar and it can become quite the addiction! Break the habit, finish dinner and brush your teeth. Say no to sugary foods and soft drinks for a short time and soon the craving will pass. A great habit to break!
8. Limit your alcohol Although for many women it can become a coping mechanism, it can negatively affect your liver, your sleep health, your weight, your concentration, your motivation, your will power, your emotional regulation and your choices. Yikes! Have at least 4 alcohol free days a week and when you do drink- stick to one glass only!

Thanks Lyndsey! You can find out more about Lyndsey here!

I hope this gives YOU the some easy tips navigate your nutrition in times of depletion. Lots of love Niky

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Like to learn more about developing resilience through life challenges?

Niky offer’s her Rise UP program for women online as well as her within her four day Rise UP retreat.

• Find out more about her retreats here
• Learn more about her online program with this free resource to help women transform grief to resilience here
• Listen in to the Synergy Women podcast here

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