As a mother of twin boys, Dietitian Susie Burrell understands the hustle, chaos and pure overwhelm that comes with adjusting back into routine following the Summer holidays.
Research has found that the post-holiday blues are real. The period following the holiday season can lead to elevated feelings of sadness, known colloquially as the ‘January Blues’ amounting to the globally saddest day on Blue Monday.
Instilling a sense of balance and order is an easy way to prioritise mental and physical health during the sometimes stressful transition back into routine.
It can be easy to rely on fast convenience or slip into negative habits that do not serve the mind, body or wallet to get by day to day; however, Susie’s no-fuss tips for healthy eating help save time, money and precious energy.
•Snack station: "This is a great shortcut to give autonomy to your kids and streamline snacking. By preparing veggie sticks, washed and cut fruit, yoghurt pouches, nuts and seeds, crackers and cheese, hard-boiled eggs and protein balls in a clear section of the fridge and pantry, the kids can easily reach for a healthy snack themselves whenever they are feeling peckish. It is one less thing to worry about after the school pick-up,” says Susie.
•Sunday meal prep: "Sundays are meal prepping day in my household, where I batch cook for the week ahead and store some extra meals in the freezer. It makes things easier after work, where the motivation to cook is low and the urge to order-in is strong. It is important to have these nutritious meals ready to go so that a quick reheat is quicker, easier and tastier than the drive-through,” says Susie.
"My favourite go-to protein is Tassal Tassie salmon which is rich in Omega-3, high protein content and is freezer friendly with a freeze life of up to 2-3 months; this matches perfectly with a variety of veggies for an easy sheet-bake, a rich pasta or rice for a comforting bowl.”
•Get the kids involved: "As Mums, it sometimes feels easier to do everything ourselves - ensuring that things are done thoroughly and correctly the first time, but it is important to create opportunities for the kids to pitch in and help take some of the pressure off ourselves.
"I like to get my kids involved washing produce, prepping ingredients and assisting me with cleaning up. I also love to get them involved with choosing what we should eat for the week, to reduce the decision fatigue that can plague meal prepping. It makes Sunday meal prep an interactive, family ritual - rather than a chore.”
•Have the staples on hand: "When there is a suitable line-up of veggies, proteins, healthy fats and carbs always in the fridge and pantry it is easy to quickly whip up balanced meals. I recommend having frozen and fresh fruit and veg, salmon, wholemeal pasta, brown rice, barramundi, nuts and seeds, canned proteins such as chickpeas and Greek yoghurt on hand for a no-nonsense 15-minute dinner.”
•Cut yourself some slack! "Expecting perfection always, is a sure way to feel unmotivated and disheartened when things go wrong. Being gentle and kind to ourselves makes establishing long-term, healthy habits more achievable. It’s about setting an example of leading a healthy lifestyle to pass onto our children- including how to follow through on long-term goals despite any setbacks.”
Try Susie’s recipe for creamy salmon tray bake for yourself and benefit from her great advice.
For more recipe inspiration, visit www.tassal.com.au. Tassal's delicious and nutritious range of salmon and barramundi products are available for purchase at all major grocery retailers nationally.
