Fitness, Health and Nutrition advice from a qualified personal trainer and masseuse
Viewing entries tagged
food
Day 3:
Breakfast (6.30am)
- home made granola; oats, dried raisins, mixed nuts, flax seed with soya milk, 1 banana
- beetroot Juice
Snack (10.00am)
- homemade shake; soya milk, oats, 1 banana, cocoa, peanut butter
- orange and cranberry tea 450ml
Lunch (2pm)
- cheese and ham sandwich on brown bread, with tomatoes and celery
Dinner (7.00pm)
- homemade beef stew with celery, carrots, onion, Worcester sauce, beef stock
- kale, peas & french beans
Day 2:
Breakfast (5.30am)
- home made granola; oats, dried raisins, mixed nuts, flax seed with soya milk, 1 banana
- beetroot Juice
Snack (10.00am)
- homemade shake; almond milk, oats, 1 banana, cocoa, peanut butter
- orange and cranberry tea 450ml
Lunch (2pm)
- cheese and ham sandwich on brown bread, with tomatoes and celery
Dinner (7.00pm)
- homemade beef stew with celery, carrots, onion, Worcester sauce, beef stock
- kale, peas & french beans
Earlier today, I went to see a chiropractor, as I'd fallen off my mountain bike last weekend. He fixed a number of issues, however, 2 of them were diet related:
As a result, I've decided to write a food diary for a week, to monitor what I'm was eating.
The key to writing a food diary is to be honest with yourself about what you're eating. If you're not honest, it's only yourself that you're cheating.
Day 1:
Breakfast (6.30am)
- home made granola; oats, dried raisins, mixed nuts, flax seed with almond milk, 1 banana
- beetroot Juice
Snack (10.30am)
- homemade shake; almond milk, oats, 1 banana, cocoa, peanut butter
- orange and cranberry tea 450ml
Lunch (1pm)
- tabbouleh; tomatoes, cucumber, mint, parsley, red onion, quinoa, rocket
- tortilla
- cottage cheese
- nakd bar
- 2 x piece of dark chocolate
- blackberry tea 450ml
- 1 date
Dinner (7.30pm)
- roast beef, sweet potato, roasted parsnips & swede, peas, broccoli
- homemade beetroot brownies, with strawberries, blueberries and greek yoghurt
If it has a skin on it, try to leave it on when you cook. The skin is fibre, which is needed by our bodies to help digestion; pushing food through our stomach and intestines.
Have you ever noticed when you have corn on the cob that what goes in looks like what comes out the other side? Your body has digested (taken into your body) the ‘meat’ of the corn, but can’t digest the fibre around the outside, so it passes straight through.
Fibre can also help slow down digestion, releasing fuel slowly into our blood stream, resulting in us feeling more energised for longer and putting hunger at bay. Hence the reason that cereal adverts promote fibre, saying that it 'keeps hunger at bay'.
When someone said to me ‘sugary drinks’ I thought of coca-cola, Fanta, 7Up etc. That was until 6 months ago, when I realised that this applied to concentrated juices like orange juice, which was my staple morning drink of choice!
Giving up my daily orange juice routine was tough. My body had got used to the sugar rush in the morning and the deprivation was difficult to overcome. To help, I replaced Orange juice with Beetroot juice. This still has sugar in it, as it's mixed with 10/% of apple juice. However, it’s a vegetable juice and not a fruit juice, it naturally contains less sugar.
Beetroots are also full of natural goodness - Vitamins A (for the health of your eyes) and C (for your immune system), as well as anti-oxidants, which help keep your skin, nails and hair looking healthy.
Beware, it can turn your urine red, so don’t be alarmed if you notice this side affect!
