Meet Sarah Moore, Registered Nutritionist, lover of simplifying health, giver of practical advice, business owner and beautiful mumma! Sarah has a serious passion and strength for decoding complex health messages into realistic advice that will make a difference to your health and well being. Sarah’s approach to health and nutrition is what drew us so strongly to her. We’ve been following her journey on social media since she launched Sarah Moore Wellness at the end of 2016. And now, we are super excited to be inviting her along to our ‘MumME Time’ Event on March 31st, at The Little Zen Den!
In preparation for this event we asked Sarah to share 7 of her fav nutrition and wellbeing habits. Check it out!
Too often eating well and exercising is something we do for a few days or a couple of weeks before reverting back to old ways. I’ve seen all kinds of diet trends and patterns come and go, but the most effective healthy habits never change. As a Registered Nutritionist (and busy working mum) I don’t have time for trendy fads. The healthy habits that I subscribe to help me maintain my energy levels and are what the evidence tells us will lead to a healthier and longer life. They’re also realistic, so you’ll actually be able to stick with them and feel better every day as a result.
1. Eat Regularly
The idea that you need to be eating five or more mini-meals to speed up your metabolism is not true. It actually doesn’t matter if you prefer to have 3 larger meals a day or 3 moderate meals and 2 snacks. What does matter is that you don’t skip meals. I keep myself topped up with balanced meals and on busy days I’ll set an alarm to stop and eat lunch. This approach helps to minimise cravings, the 3pm slump (crash) and raging hunger later in the day. Keeping fuelled without getting to empty can also help avoid poor food choices made while ‘hangry’ or overeating snacks while you decide what to cook for dinner.
2. Sit down to eat
I admit to standing up in the fridge foraging for snacks occasionally. But I do make an effort to sit down for meals while taking a break from everything else. No computers, no phones, no TV. Multi-tasking while we’re eating diverts our focus from food and digestion. We can’t eat mindfully, appreciate our food or register fullness when distracted with other tasks. Eating while distracted also makes us eat more quickly which is bad for digestion and bloating. I make sure I take at least 15 minutes to sit down to eat, focusing on smells, flavours, and textures and take my time to eat slowly.
Sitting down to family meals is important too. Being social around the table helps us slow down our eating and eat more mindfully. Research has also shown that family meals help teenagers perform better socially and emotionally, and helps younger children learn to like a wider variety of foods.
3. Meatless Mondays
There’s nothing wrong with including meat in your diet. It makes it much easier to get our protein and mineral requirement in. However, we do need to watch our intake of saturated fats to protect our hearts and also of red meat to reduce our cancer risk. Our family enjoys eating meat but that doesn’t mean we have it in every meal. I include a meat-free dinner one night a week (I confess it’s not always a Monday!). I like the commitment of one night to think outside the box and plan a meal using plant proteins (like legumes or tofu) and plenty of vegetables and wholegrains. We get an interesting new meal, the benefit of reducing our meat intake and the bonus of even more nutritious plant foods added to our week.
4. Drinking at least 2L of water a day
We all know we need to drink at least 2L of water every day. But not enough of us do and we tend to underestimate the benefits. Just because you have been drinking from your water bottle throughout the day, doesn’t mean you’ve been getting enough. Many common complaints I hear from clients of fatigue, afternoon headaches and constipation can be improved just by meeting your water needs for the day. There’s the potential to help improve dark under eye circles and the appearance of your skin too! I aim for 3L a day and start with a glass of water with breakfast. Adding lemon won’t do anything to improve your health unless you like the taste and it makes you drink more water!
5. Add veggies at every opportunity
You may manage to eat half a plate of vegetables a few nights a week, but the truth is that you need this amount every day. Eating vegetables throughout the day is crucial for hitting your target of 5 serves.
Fruits and vegetables are high in micronutrients and antioxidants – which can’t be replaced in a pill form. We also need the fibre to keep our bowels regular, to feed our good gut bacteria and to make our meals and snacks filling. All of the meals I cook are focused around the vegetables (even if it’s just salad or frozen vegetables). There’s always chopped up veggie sticks and cherry tomatoes in our fridge too which makes it even easier to remember my 5 a day.
6. Eat nuts
Nuts are powerful superfoods that are high in heart friendly fats, fibre and protein. Despite what many wellness gurus will tell you, almonds aren’t the best nut. Each type has their own benefits so I like to buy a big bag of mixed nuts to get the variety. Individual snack packs are expensive and can be large servings, so portion them out yourself instead. A serve is 30g or around a dozen nuts. Chose natural or dry-roasted and unsalted so you’re not getting added fats and sodium. I have a serve of nuts every day and I keep some in my car to keep my going between clients or on the way home after a long day. They’re enough to keep me going to be able to make a healthy meal once I’m home.
7. Find movement
Exercise is essential for our health, but moving our bodies is more than just a sweaty gym session five times a week. We all need to get creative and find ways to incorporate more movement into our everyday lives. Moving more decreases our risk of chronic disease, improves mood, can assist with weight loss plus it improves digestion and concentration. The first step is to find an exercise you love that you will do regularly and stick to it. If you’re getting bored, then mix it up with something new.
Then, find some ways to stand up, walk or use your body more during the day. I only drink from a glass during the day, so I have to get up and walk to the kitchen for top ups. I also have created a space where I can stand to use my laptop and try to do all my emails standing up. I also keep busy and moving by folding laundry or doing some dusting or cleaning while I watch TV in the evening.
Sarah Moore is a Registered Nutritionist in Perth. She has a Bachelor of Science and a Master of Public Health (Nutrition) and her approach to nutrition and wellness is practical and family focused. Prior to 2015 she worked for a not-for-profit helping families to eat well on a budget. At the end of 2016 she launched Sarah Moore Wellness and now helps individuals and families improve their health, and assists personal trainers, wellness coaches and bloggers to improve the information they provide their clients and readers. Sarah’s strength as a nutritionist is decoding complex health messages into practical real-life advice that will make a real difference to your health and well being.