Hi Reader

Wow I never thought moving house would be so taxing and we've just move suburbs, moving cities or even countries would be another level of mental fatigue.

Last weekend we didn't need to go and visit Mitre 10 or Bunnings for any house stuff, it felt like we'd turned a corner.

​

I've talked quite a bit about movement and finding ways to be flexible in this space, the same is true for our nutrition.

There are so many “food rules” and rigid dietary plans that don’t reflect real life.

Food should be simple, but every day there are new ideas, plans, and messages telling you you’re doing everything wrong.

These rules are rigid and don’t reflect your real life.

I feel like it’s a marathon just to prepare dinner for the family and get time to eat it at the end of the day.

What if, instead of trying to follow rigid rules and plans, we shifted direction and followed nutritional skills instead?

Skills and guidelines give you flexibility to work with your body, lifestyle, budget, and what you’re capable of today.

The seven nutritional skills worth adopting

1.Eat more minimally processed, nutrient-rich foods: Rich in vitamins, minerals, healthy fats, and fibre. They help decrease chronic health problems like cardiovascular disease, osteoporosis, and high blood pressure.

2. Eat enough protein: Necessary for building and repairing tissues, making hormones like serotonin and dopamine, and supporting the immune system.

3. Eat enough healthy fats: Important for hormone production. Omega 7s and omega 3s help reduce skin and tissue dryness.

4. Eat plenty of fruits and vegetables: Contain micronutrients, fibre, and phytonutrients. Linked to lower chronic diseases and mental health concerns. Aim for a variety of colours.

5. Eat enough fibre: Feeds gut microbiome, boosts mood and brain function, and supports bowel function. Found in fruits, vegetables, beans, legumes, nuts, etc.

6. Choose slower digesting carbohydrates: Aim for minimally processed fruits and vegetables, starchy vegetables, whole grains, and legumes.

7. Drink plenty of water: Hydrates tissues, lubricates joints, plumps skin, and supports bowel function. Aim for 30ml of water per kg of body weight daily.

By using these nutritional skills, you can simplify food and spend more time and energy on other important things. Start small and build. Choose one skill to implement at a time and wait 3-4 weeks before adding another.

For more information on the nutritional skills, download this nutritional skills cheat sheet.​

Movement of the Week - Toes up, Calf Raise

This calf raise variation with your toes raised is great to add into your tool box to protect against plantar fasciitis. Roll up a towel or use a decline to place your toes on.

​

​

​

With Love!

​

PS [If you enjoyed this email, or found it valuable, please let me know by responding to this email and if you have a friend who could benefit from this forward on to them.]

​​Compression socks: Checkout Lily Trotters compression socks help recovery after training. Want compression socks and colourful designs. Use code leonie15 to get 15% off your order.