Tag Archive for getfit2.co.uk

Play… Eat… Nourish

Do you eat the same foods all the time?

Do you always cook foods the same way?

 

I remember my mother-in-law making the same meals every week. Sunday was a traditional roast. Monday was the left-over meat from Sunday, cold with mash and pickles. Friday was always fish, and there was a sausage day in there somewhere as well. I always found this funny, as did my 2 daughters!

My mother in law was quite a bit older than my mother and it just goes to show how things change over the years. We have so many different foods available to us now.

We need many different nutrients to nourish our body and eating a varied diet will definitely help with this.

But it is easy to stick to the same foods and recipes all the time.

Play/experiment with you food.

By preparing food differently you may find that you are eating foods that you thought you didn’t even like.

Red and yellow peppers taste totally different when eaten raw to when eaten cooked.

Try cooking peppers in the oven on a baking tray with other veg. Serve up with some feta cheese and a drizzle of garlic infused olive oil. Ummmm.

…and when raw, slice up and dip in houmas or add to a salad.

I find cauliflower an uninteresting taste when steamed (unless it’s covered in cheese and baked). But have you tried eating that raw?

How about grated and stir fried with other veg? It looks (and can be mistaken for) special fried rice…honestly…I made it for my brother and he didn’t know the difference.SAMSUNG

 

If you usually break it up into florets, try slicing the whole cauli instead and adding it to an omelette with tomatoes and some cooked chicken or ham. Gives it a totally different taste.

Do you like mash potato? Have you ever thought about mashing other root veg? Swede I expect? From school? Now remove the thought of school dinners from your head and think instead about posh mash.

Celeriac and potatoes with a spoonful of wholegrain mustard; lovely: 0)

Or add carrots to your potatoes to give an interesting colour combination, flavour and also a way to get more veg into your diet.

Houmous can be made with other beans, not just chick peas. Try mashing down butter beans or cannellini and experimenting with different herbs and spices.

 What about

  • Veg you usually cook…try it raw. Courgettes are so much nicer raw! I use them instead of cucumber in a salad

 

  • Cooling cooked foods before you eat them – I have only started eating fish in the last year (to increase my protein intake and Omega 3 fatty acids). I thought I didn’t like salmon, but it tasted differently after I had cooked it and left it to go cold.

 

  • Add veg in with the meat of your bolognaise, lasagne, shepherd/cottage pie meat. Grating carrots, adding tinned legumes, diced veg can be easily added to bulk out the meat and it’s also a great way of getting the children to eat more veg as well – most of the time they won’t even notice you’ve sneaked some veg in there!

 

Lots of interesting replacements you can make with lots of different foods, recipes and meal. But I shall leave it there and let you experiment. Let me know what you come up with :0) I would love to hear what you have done differently, let me know on my facebook page

Penny x

Fat Fuel

Fat is a good source of fuel

Can you make your energy last from breakfast to lunch…from lunch to dinner…from dinner to breakfast without snacking?

If you get hungry before lunch then maybe your breakfast does not contain the right macro nutrients. Too much sugar (in the form of carbohydrates – flour, grains, bread, cereals, sugar) and not enough protein and fat…yes FAT will not help your blood sugar levels

…and therefore not help you to last until lunch time for your next meal.

You burn fat when you don’t snack…so by eating 3 nutritious meals a day and not snacking in between you are allowing your body to burn its fat rather than the Penny Getfit2 mackerel saladconstant food you keep feeding on.

If you’re going to keep feeding your body it has no reason to burn the fat in your cells as you keep giving it new energy

Every meal should include protein and fat. Give it a try and notice what difference it makes.

If you would like to receive a free coaching booklet to help you with your healthy eating please complete the details below.



What’s Your Stress Perspective?

In a potentially stressful situation...how you view things can help you manage stress.

Once you learn how to deal better with stressful situations you will find your health and outlook on life considerably improve.

When you think of stress what do you think of?

Possibly getting uptight when external issues are getting to you such as...

  • your boss giving you even more work to do
  • or getting stuck in traffic which means you may miss your train...
  • or just too much to do in your life!!

Stress is caused by the mind or body not coping with life's challenges.

How you view a situation and how you respond to it is in your own hands...your individual perception of whether it is stressful or not.

Let’s take one of the examples above...

You are due to catch a train but you are stuck in traffic, real bad traffic due to a lorry dumping it’s load and causing a total blockage in the road. So you will miss the train.

There is nothing you can do about it...you’re stuck!

You may be sitting in your car listening to the traffic reports and getting more and more stressed and irate.

Or you may put some calming music on and think ‘so I’ll get the next train’. Yes it’s inconvenient, yes it may cost you the price of another train ticket, yes you may have to delay or postpone a meeting. But how is getting stressed going to help your situation? It won’t.

In fact it will make things worse

...you may need the loo...quickly...but where???

...you may start making decisions about the meeting, the train, the journey which are wrong because you’re unable to think clearly

...you could have a heart attack!!!

 all systems of the body are effected by stress including muscular, respiratory, cardiovascular, endocrine (hormones), Digestive, nervous and reproductive systems

If we put ourselves through constant stress the body never has time to recover and over time this can lead to many health issues. Here are a few that I have come across with my clients:

  • Migraines from constant muscle tension around the neck and shoulders
  • Irritable bowel syndrome causing digestive problems
  • Weight gain or loss due to digestion problems and emotional eating
  • Hormonal problems due to constant high cortisol levels creating hormone imbalances
  • Tiredness from adrenal fatigue and lack of sleep

And worse

  • High blood pressure, heart disease, obesity and diabetes

External stress is a state of mind of how you deal with a situation.

Think to yourself...what’s the worse thing that can happen? I use this question a lot and it really keeps me from getting on the stress train! Try it.

Obviously there are other stress reduction techniques such as time management, planning ahead and making lifestyle changes that will also help with stress.

What about internal stress then?

These are things for another blog. Too much information can be stressful.

Let’s just concentrate on our stress perspective for the time being.

Remember...

small manageable steps to fantastic health and wellness

 

Dinner for Breakfast?

Does your day look something like this?

  • Breakfast – cereals and cow’s milk or toast
  • Lunch – 2 slices of bread with a meat or cheese filling
  • Dinner – pasta/potato/rice base with meat and a few veg

 

Who’s to say what constitutes a ‘breakfast’? Probably Mr Kellogg!

…and lunch? Maybe a ‘meal deal’ (Sandwich, drink and snack all for the bargain price of £3.50)

Usually it’s convenience. Cereals are not the healthiest of breakfasts. I often hear people tell me they don’t eat breakfast because if they do it’s the start of the whole day of grazing and snacking. » Read more