Sarahs Nutrition Roots

Recent meals 😋

Always try to incorporate a variety of foods throughout the week, more the merrier!

I found this great mixed grains rice that I have been pre cooking for the weeks breakfasts high source of fibre, iron, & other minerals

(Wholegrain bread isn’t a thing in Japan which was my go to for breakfast 😆)

Frozen edamame beans have been a staple - great source of fibre & protein to chuck into meals

Kimchi is a favourite topping adding fermented foods for those probiotics!

Half a plate of vegetables with dinner get those micronutrients in! More variety/ colours increases vitamins & minerals to support our bodies needs 🫶

When life gives you tomatoes - make tomato sauce 😏

Thanks to our local tomato grower friends 🤗 the best Cherry tomatoes

Happy Wellness Wednesday!🌛🌞

A new series I thought of starting to spread awareness of WHY specific behaviours of our lifestyles are important for health and wellbeing.

Starting with sleep… 😴💪🦴🧠😌

Why is a good sleep important!

Ideally getting 7-9 hours of sleep per night for adults

As always this is individual and lifestyle dependant!

Sleep is when our bodies go into deep recovery mode we go through a sleep cycle every couple hours give or take

We rest and repair from the days activities
- Our bodies systems re collaborate
- Growth & repair of muscles, tissue, bone
- Immune system strengthens
- Brain health - stores long term memory
- Emotional regulation - rest = resilience

Our bodies do so much to keep us functioning without us even thinking about it (AMAZING) preparing us for the next days activities and supporting our future health.

Sleep is important for our physical, mental, emotional, and spiritual wellbeing as well as our connection to others 🙌🏼✨

Of course this can be challenging if you struggle with sleep and there can be so many lifestyle factors that can affect this. Start small and be kind to yourself 🫶

More information & tips on sleep via Te Whatu Ora https://www.healthnz.govt.nz/health-topics/keeping-healthy/sleep

I love a good wrap! A yummy dinner, Mexican burrito vibes 😋

Or lunches - meal prep chicken wraps with coleslaw and cucumber, this has been a favourite recently 🙌

Some actions to support my tinana this last week 🌞

Since moving to a new town & starting a new job it takes time to settle into routine

So every couple of weeks I’m going to focus on an aspect of well-being building on my strengths, interests & motivation

Starting with the physical:

- Create a sleep routine - work towards waking earlier
- Begin my day with a hot lemon water & movement: yoga - work towards increasing my yoga time and include strength sessions
- Drink plenty of water and meal prep lunches - include different protein sources
- Eat 3 or more vegetables within meals
- Days off going for walks & exploring new areas in nature. Including a short run once a week - slowly increasing duration

Starting slowly, nourishing the body from the inside & out!

I focused on physical but these actions also interconnect closely with mental, spiritual and nature 💚

Chicken & Roast Vegetables

I love a good tray bake to get a variety of vegetables in, easy to make chuck it in the oven and let it cook!

Pair with your choice of protein, enjoy! 🌞

Fried Rice 🍚

A great way to cook up leftovers in the fridge 😏

Leftover or precooked rice from the night before works best as it drys out and stops fried rice from turning mushy!

Other veggie options: mushrooms, edamame, spinach, carrot, broccoli, capsicum, otherwise mixed frozen veg does the job!

Enjoy 🌞