Fatigue Fighting Foods

FATIGUE FIGHTING FOODS 

Fatigue can be a major problem. Busy schedule? A full time job, running errands and trying to live a healthy life style can really take it out of you! Next time you have a busy day planned try and squeeze in some of these foods! You might just feel a difference. 

1. Bananas 

Bananas are packed with potassium, natural sugars and have plenty of vitamins and minerals. They are a great fuel for any time of day. If you have had a late night take one first thing the next morning. I gaurentee it will give you a boost. 

2. Beans 

Beans are a super high fiber food that qualifies as a protein and a complex carbohydrate. They can be easily incorporated into a side dish. Have them in a salad or pasta. 

3. Oats

Oats will transform the carbs into energy. They also have energising vitamin B. These also have a low glycemic index. This means that it will release energy but it will do it slowly and steady. Avoid instant oats though! Have a bowl for breakfast with some blueberries and honey. Or even make a protein oat bar! 

4. Spinach 

Spinach contains a high content of iron which is key for energising. Eat some spinach in a salad for lunch or personally I live to throw some into a smoothie. It definitely help you to avoid the afternoon slump. Why do you think popeye was always so full of beans? 

5. Eggs

Eggs are packed full of protein! But also they are great because they are a cheap energy food. Personally I don't like the yoke but it has a high content of vitamins B and D. Starting the day off with eggs will definitely get you through it. Try some eggs muffins or poached egg with avocado is one of my favourites. 

Hope this helped! 

Until next time 

Riadh X 

Portion Control

PORTION CONTROL

To control your weight, you need to do more than just choose a healthy mix of foods. You should also look at the kinds of food you eat and how much you eat at a time. Hopefully this post will help you understand how much you need to eat. It also will give you tips on how to control food portions so that you can eat just enough for you. 

Serving Vs Portion Size 

Do you know the difference? 

A serving size is the amount of food listed on a product’s food label and it varies from product to product. A portion is how much food you choose to eat at one time, whether in a restaurant, from a package, or at home. Sometimes the serving size and portion size match; sometimes they do! 

Does your plate look like this? 

Your dinner plate should contain 

1/2 fruit and vegetables 

1/4 protein eg. Meat fish or alternatives

1/4 starch eg. Rice, pasta or potato 

What is a portion? 

FRUIT AND VEG

One adult portion of fruit or vegetables is 80g.

Small sized Fruit 

2 plums 

7 strawberries 

2 kiwis 

Medium sized Fruit 

1 apple, pear, banana or banana

Large Fresh Fruit 

1/2 a grapefruit

Slice of pineapple (5cm)

Slice of melon (5cm)

Green vegetables 

2 spears of broccoli 

4 teaspoons of kale 

Cooked vegetables

3heaped tablespoons of cooked vegetables, such as carrots, peas or sweetcorn

8 cauliflower florets 

Salad vegetables 

3 sticks of celery, 

5cm piece of cucumber

one medium tomato

7 cherry tomatoes 

DAIRY 

Milk 

200ml glass

Cheese 

1 match box sized piece 

Yogurt 

1 small pot 

CEREALS, BREADS AND POTATOS 

Rice and pasta 

1 cup full or tennis ball size portion 

Bread 

2 slices of bread 

Potato 

2 small potatos or 1 medium sized potato

Porridge 

1/3 of a cup of uncooked oats 

Cereal 

1 and a half cups of cereal 

MEAT, FISH AND ALTERNATIVES 

BUTTER AND OIL 

1 level teaspoon. 

TOP TIPS FOR CONTROLLING YOUR PORTIONS 

Eating in

• 1.Eat slowly
• 
  
• 2. Use a smaller plate
• 
  
• 3.Fill a third of your dinner plate with vegetables or salad
• 
  
• 4.Instead of eating from a large packet, serve a single portion into a bowl.
• 
  
• 5.Freeze or chill left-overs right away so you are not tempted to go back for more
• 
  
• 6. Avoid eating while watching TV as it’s easy to overeat when you are distracted.

Hopefully you have gained some tips and information from this post about portion control. 

Until next time. Riadh X 

15 tips to be healthier without even trying

15 tips to make you healthier without even trying 

Are you feeling lazy or unmotivated when it comes to working out or eating healthy? Here are some tips to help make life a little bit easier and make you healthier without even trying hard.

1. Prepare you workout clothes the night before 

I always feel most motivated if I prepare my clothes the night before my workout. It's easier not to back out this way. Put them by the front door that way when your leaving the house you'll feel guilty if it's not for the gym. 

2. Stock up on frozen veggies and berries rather than having to remember to buy fresh ones as you need them 

I always have frozen berries and veggies in my freezer. It's so much easier than having them fresh and oh course you don't have to remember to use them before they turn into gross smelly puddles of goo in the back of your fridge.

 

3. Eat from small plates, bowls cup and jars to help you manage your portion sizes 

Portion control is a major issue in people's eating habits and must people don't know how much of what they are suppose to eat or what a portion of a particular type of food is. Eating from small plates will limit the amount of food you can put on it which will help you with portion control. 

It's all about tricking your eye with portions of you have a small portion on a big plate it can look like you are depriving yourself taking that same portion on a small plate and you'll think that you're eating more. 

4. Eat from colourful plates to help with portion control 

Research has shown that eating from plates that are colourful make you eat less rather than eating from a plate that contrasts your food. 

5. Prepare a box of grab to go snacks 

I find prepare a box of snacks that are food to go help to minimise eating unhealthy when you are out and about or just simply want a snack. Prepare these on a Sunday night for the week ahead. 

6. Carry a water bottle wherever you go

Hydration is key. Drinking more water can change the way you feel throughout the day. 

7. Drink a cup of black coffee before you workout. 

Drinking coffee before a workout surprisingly helps burn fat. The caffeine in coffee frees up your fat cells for your body to use energy. Also it's obviously jazzes you up a bit which makes you work harder during your workout! 

8. Eat some protein within 30 minutes of working out to help build muscle faster. 

When you workout you break down your muscle tissue. Your body therefor depends on protein to build that muscle back up. And muscle is key to boasting your metabolism. 

9. Keep your hair straightener in your gym locker

This I think is a very clever idea. It worked for me.. Obviously prob only works for girls. Maybe a select number of boys. It's basically forces you to go to the gym. OR ELSE 

10. Fill half your plate with vegetable s

For both lunch and dinner ensure you have half of your plate filled with veggies. Then always eat them first. Vegetables as most people will know are good for you for a number of reason. One reason being they are full of fibre which not everyone knows will keep you full and satisfied pretty quickly! 

11. Leave you blinds open at night so the sunlight will wake you up in the morning. 

This is particularly good if you are trying to get a workout in the morning. Definitely helped for my 6am boot camps. 

12. Put your phone on airplane mode when you go to bed 

Most of us need 8 hours sleep at night. However some of us don't always get it. Putting your phone on flight mode helps to not be woken up by dings and notifications that can serious just wait until morning. We all need our beauty sleep! 

13. Prep your lunch meals 

Preperation is key to staying on track. Preping your lunch meals the night before or even on Sunday night for the week ahead. This way in the morning you can just grab them without thinking. 

14. Set an alarm an hour before you want to be in bed to harass yourself into getting into a bedtime routine

Getting a good nights sleep is one of the most important things for your health. Having a good sleep involves a few different things. Having a regular schedule, actually getting eight hours of sleep a night, and having a peaceful uninterrupted sleep. 

15. Take a few minutes every eving to unwind 

Stress is really bad for health so it's important to take at least a few minutes every day to unwind after your day. Take a bath, do some stretches or yoga or even meditate for a few minutes. 

Until next time. 

Riadh X