Vegan

Nourishment Week Meal Plan

IMG_9437Nourishment Week Meal Plan

Meals are suggestions and can be eaten on any day in any order!

I have just come back from 12 days in New Zealand and I am lucky enough to be going away again in 2 weeks to Bali for another mini break. I don’t normally jet set this much but we are squeezing in an extra trip before my littlest turns 2 and we have to start paying full fare! So whilst I was in New Zealand I over indulged as I do on holidays, and I know I will do the same in Bali. I must say I love it! I love just chilling out with everything, my food included. I still exercise and move my body and I am conscious of what I am eating but I certainly relax with everything and consume a little too much wine, if I am honest :).

As I only have a week and a bit before I leave again I want to give my body a boost and pump it full of as many nutrients as I can over this next week. I want to give it a break from certain foods and over digesting and give it some extra love and fuel. I am calling this my Nourishment Week, I normally eat 80:20 sometimes 90:10 depending on what I am working on. And I don’t believe we need to be perfect all the time, however when I have overindulged I always try to give back to my body a little. Some people may call this a detox but I prefer to use the word Nourishment so it doesn’t feel like I am depriving myself of anything, I am doing the opposite, I am filling up my reserves.

Nourishment Week is about pumping up the nutrients and really giving your body some extra nutrition to help it function at its best! It will kick off Monday and end Sunday and my hope is that you get some inspiration and ideas of meals and “add in’s” that you can KEEP in your diet even when you stop Nourishment Week. If it is too much for you to do the whole week, no worries, maybe you will just follow a couple of the meals or keep the information for a later date. It is flexible and you work with what you can. You may also decide that you can do Nourishment week for longer than a week, maybe 2 or 3 and that is completely safe too.

For this one week (I would normally do between 1 & 4 weeks but I only have time for 1) I am not 80:20 I am 100%. I like to pump up the nutrients whenever I can but this week I am paying particularly strict attention to each meal to g

et the most out of it and adding in whatever I can to improve the nutrition. I am also removing a few things that I know my body could do with a break from. You may find you just get a couple of hints and tips out of it that you can then implement into your normal diet everyday to pump up the nutrients all the time and that would be amazing as we

Please Note/ The below meal plan is a suggested only for healthy individuals, it is not recommended for pregnant or lactating women, children or people in altered health states.

Nourishment Week Meal Plan

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Hints & Tips

  • Think colour and rainbow at most meals
  • Lunches are rainbow salad bowls with leftovers or green smoothies
  • Golden Milk, fermented vege & Kombucha should be consumed daily
  • If you can’t go without bread buy sprouted breads or Paleo bread
  • Drink plenty of water 2L minimum (herbal teas and warm water can be included)
  • Soup can be prepped on weekend and frozen or kept in the fridge
  • Roast an organic/free range chicken drumsticks or slow cook and use extra meat for lunch salads
  • I don’t recommend to much snacking try to stick with 3 meals per day if possible and stop eating by 7pm at the latest.
  • Drink plenty of varied herbal teas and enjoy a GOLDEN MILK every night for Nourishment!
  • Include plenty of nuts seeds, tahini & good quality cold pressed oils.
  • Nut butter is similar to peanut butter but made with other nuts such as almonds & cashews. ABC spread is sold at Coles and Woolies it contains Almonds, Brazil Nuts & Cashews.
  • On Saturday or Sunday ensure you have done the grocery shopping for first half of the week at least.

Weekend Prep if Short on Time

  • Prep roast vegetables – carrot, sweet potato, pumpkin, parsnip, beetroot or whatever you want to use. Roast in EVOO, coconut oil & sprinkle with herbs.
  • Bone Broth (see recipes) or buy a good quality one from health food shop, use this for soup bases.
  • Vegetarian Chili can be prepped on weekend and frozen just add extra vegetables such as zucchini noodles or greens to serve
  • Cut up all vegetables that can be stored pre-cut; e.g. broccoli, cauliflower, carrot, store in containers or freezer bags then can simple add to stir fries or salads etc..
  • Google Mason Jar salads and see if these are an option for you.
  • Cook soaked chickpeas and beans for first few days, they will last 2-3days cooked in the fridge

 

Recipes and Shopping List coming! x

 

Courage & Vulnerability

IMG_9038I am the biggest fan of Dr Brene’ Brown, her books and work are my ethos and my long term dream is to qualify as a coach in her work (I am working on it!). Dr Brown is a researcher of shame and vulnerability and she has written 3 books (google her if you want more information). One of her biggest messages to the world is that vulnerability is courageous and leads us to connection. So in the spirit of vulnerability and courage I will share a story with you;

I occasionally get floored by a feeling of immense vulnerability, it may be similar to anxiety but I don’t fully know as I have never had an anxiety attack as such so don’t like to label it as that. It feels like butterflies in my stomach and that I’m walking around with my heart on the outside of my body and people could poke it. When this feeling happens I feel unsafe and like a child in an adult’s body.
I probably have always had this feeling on and off my whole life, coming and going in various capacities. It rears up particularly when I am living outside of my comfort zone and putting myself out there in the world more often, (Dr Brown refers to it as “living in the arena”) this is mostly with my work. Since I have made the decision to get back on the horse and ride on into the arena of life and start living my dreams professionally this feeling has been popping up more often. As it is an unsafe kind of feeling I know it also started to appear more often after both my parents passed away as they were my safety net in the world. When I used to fall into this feeling of being a child and vulnerable I could still be parented by my parents, so since they have left this earth I have had to learn to address this myself. If there was any gift in both my parents passing away (it’s very hard to find a gift in both your parents passing away from cancer) it was that I had to learn to have my own back and be my own parent, I could no longer run to the familiar safety of them and in this I learnt a strength I would not have otherwise known, I would have preferred to learn that lesson in another way but that’s not how my life turned out.

Anyway, when this feeling pops up I know exercise helps, ensuring I am taking my supplements & eating healthy food helps (as there is always a biochemical link) and leaning into my family and  very close friends helps, it also helps to be very careful about who I expose myself to when I am feeling like this. However, recently when this familiar vulnerability came up and seeming to last a few days I decided to surrendered to it, I had a ‘me day’ and lay on the couch. I tuned out of the world to tune into myself! I just sat with the feeling and accepted that I need to learn how to manage this so I can continue to live in the arena.  After a few hours it had shifted and by the next day I was ready to face the world again. I had to feel the feeling; I had to dive into it, allow it and let it have a voice so I could feel functional again and move forward. That is very new for me and very rare in our society to sit and just be without trying to change it.

In our fast paced world we are being steered away from feeling our feelings, encouraged to strategize them out, rise above them and not to show them in our Facebook perfect lives. Where does connection lie in that? Where connection lye with ourselves in that world and if we cannot connect with ourselves it can be hard to connect properly with others.  What we resist persists, so I am encouraging people to feel their feelings, all of them, even when it’s unpleasant. They will change and you will change and if you don’t they will only get stuffed on down waiting to rear up at a later date in a more dramatic way.

I know it won’t be the last time I feel this feeling of immense vulnerability/anxiety but next time I will know that perhaps I need to surrender and take some time out from the world and recharge. My hope is that we can all live “in The Arena” and all learn to feel what we need to feel and learn what we need to learn.

If you have any concerns about your health or want some support please contact me.

Cassandra x