Sarahs Nutrition Roots

I did it!

I achieved my running goal for the month adding another form of movement too my basket

Slowly but surely without the pressure using SMART goal framework

I love a monthly goal as every week can look a little different - I timed my runs with my work schedule & energy levels taking away the pressure

Achieving my goal enhanced my motivation to go again next month

I will keep the same goal as I am finishing my last month of work before returning back to NZ yay!!

Then we adapt to another new lifestyle & job

Ya girl loves to move around 😂

So, I am consistently finding new ways to look after my well-being, adding to my basket where I can pick and choose what will fit into my lifestyle at the time!

Enjoy Life x

Baked Sweet Kūmara Nacho Vibes 🍠

Easy recipe - High source of vitamin A! See end slide for more info x

It’s all about the toppings and this is a good one 🤤

Enjoy! 🌞

Holistic Well-being June

Some things I did last month that support my well-being 💚

Every month can look a little different, it’s always good to look back on what you achieved

As always the pillars interconnect, for me nature is always at the core

Tinana
- Lunch break walks when my work days were less physical
- Went for a couple runs (when I got the random urge)
- Weekend nature walks
- Swims in the river
- Variety of food

Hinengaro
- Ran to the temple and sat for a while watching the fish
- Time to chill and read by the river
- Walks in the forest surrounding myself in green spaces

Whānau
- So lucky I had family come to visit us in Japan
- Special time spent with mum
- Shared bbq with our local friends and their family

Wairua
- Sending gratitude & appreciation for what I have
- Acknowledging deities in nature
- Koi fish are seen as spiritual symbols
- Noticing all manner of bugs while at work - being present

Whenua
- Nature from the ocean, river, forest, cliffs, flowers
- The core of it all 🌿

💚💚💚

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! 🌞