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Fitness Nutrition

When considering your health and fitness levels, there are many things to consider. For example, what fitness food to eat and what fitness exercises are the best to stay active. However, your fitness nutrition plays an important role in planning what to eat and how to eat it.

Nutrition involves not only the food you eat but how you digest it as well. As a guidance for those starting off on the fitness journey, your fitness plan should include around 30 minutes a day for 5 days a week of training, and your fitness diet should contain mostly carbohydrates (60%) in addition to fats and protein (10-30%) and a little bit of everything else (10%).

What To Eat

Going through diets can take a lot of time and hard decisions chosing which one is best. If you are simply interested in maintaining a healthy body and want some basic help, then read the following suggestions:

  • A big variety of fruits and vegetables spread throughout the day as part of your main meal or light snacks.
  • Stay consistent in your fibre intake.
  • Make sure the majority of your grains are whole grains!
  • Vary what you eat and the dishes you make between the food groups (e.g. meat/eggs/dairy/seafood/nuts).

How To Eat

It might sound simple at first, but the way you organize your meals plays a role in your fitness; the time you eat, how much you eat, and how often you eat:

  • When cooking, try to use fresh and local products
  • Cooking meals at home rather than eating out is not only cheaper but healthier!
  • Don’t just worry about what you eat, think about the beverages you are drinking too.
  • Include foods from all the food groups, try not to exclude.
  • Eat enough to make you feel satisfied without feeling overly full.

Click here for more fitness tips!

 

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Fitness Food

Fitness foods need to be included in your organisation process when thining about a fitness plan. Your fitness nutrition plays a huge part and you should be eating foods that are going to benefit you and your workouts – look at our example fitness exercises. Some people decide to go on diets, or worry about weight loss, but your levels of fitness need everything to be in moderation.

Best Fitness Food

The following suggested fitness foods each have their own benefits and you should try to include them within meals or between meals as healthy snacks:

  • Olive oil: rich in monounsaturated fat, good for your heart
  • Eggs: contain muscle-building amino acids
  • Milk: packed with multiple benefits such as calcium, protein and and natural sugar
  • Sweet potatoe: rich in iron, fibre and vitamins
  • Nuts: particularly Brazil nuts and almonds, full of fibre, protein and vitamins
  • Broccoli: bursting with antioxidants and nutrients
  • Blueberries: rich in fibre, minerals and vitamins, also low in calories
  • Salmon: great source of protein and full of omega-3

Foods to Avoid

Here are some things that could damage your fitness routine:

  • Drinks high in sugar (coke, flavoured water, some juices)
  • Salt: less is better
  • Solid fats: use vegetable or extra virgin olive oil as replacement for butter
  • High alcohol consumption

For more information, visit fitness tips.

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Fitness Exercises

If you want to improve your health and strengthen your fitness then you are in the right place! Not only does fitness include eating well, but you have to pay attention to your body and take on fitness exercises too. Going on diets might be one way, or persuing weight loss another, as long as you keep thinking about your fitness and do it all in the appropriate way.

Good Fitness Activities

In order for your body to be in its best shape, you need to be giving it as much fitness nutrition as possible. Once you accomplish a healthy diet then you can move on to strengthening your body physically. Here are some good fitness activities that you might want to include in your fitness plan:

  • Running/Jogging: cardio workout, strengthens a range of muscles
  • Swimming: strengthens range of muscles, good for arms
  • Cycling: good for legs and abs, strengthens range of muscles
  • Yoga: stretches and strengthens muscle tissue, relaxing and calm

Good Fitness Workouts

The following fitness suggestions are more appropriate for you to do in a gym or the comfort of your own home. They are easy and simple to follow and you can do them whilst juggling between different activities if you are busy:

  • Single-leg stand: balance on one leg for 30 seconds and then switch, strengthens hamstrings and balance, can be done when brushing your teeth or on the phone
  • Jumping jacks/star jumps: 5-10 minutes of these are a proven calorie burner and good exercise for heart rate, can be done whilst watching tv or after waking up
  • Standing push-ups: lean against a bed/sofa or any object that gives you a slope according to your height, imitate the push-up movements for about 10-30 reps, can be done whilst cooking or watching tv
  • Dumbbell exercises: whichever you prefer, can be done before bed or at work waiting for a meeting

Click here for more fitness tips!

 

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Greek Yogurt and Feta Dip Recipe

Our recipe for a greek yogurt with feta dip is perfect to accompany any of our diets and is good for weight loss as well as simply a healthy snack.

We recommend this healthy snack during any time of the day and it can be eaten with crackers, wholemeal bread or vegetable sticks. The perfect option for those wanting to improve their health and fitness.

Ingredients

This greek yogurt and feta dip recipe can be made according to how may servings you need and can be adjusted how you like with extra ingredietns:

  • Greek yogurt
  • Reduced-fat mayonnaise
  • Tomato-basil feta cheese
  • Fresh Parsley (plus other herbs)
  • Sliced vegetables (e.g. carrots, cucumber), crackers or bread

Method

The preparation time for this healthy snack of a yogurt feta dip should take between 5-10 minutes:

  • Mix ingredients in a bowl. The consistency you like must be adjusted by adding water to thin it, more cheese to thicken it or more yogurt to make it creamier.
  • Cut vegetgables/bread or crackers and serve.

 

 

 

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Spinach Salad with Chicken Recipe

The perfect option if you are considering one of our diets, this spinach and chicken salad recipe is a popular choice. It can be altered to what you like and what you don’t. It is great for those worried about weight loss or their fitness and health.

For a healthy diet or a balanced diet, this is a good option for a healthy meal or even a smaller sized portion can be used as a healthy snack. For the protein diet, the low carb diet or the 1200 calorie diet this should be one of your principal meals.

Ingredients

What you choose to put in your spinach salad with chicken (serving 4) is completely your choice, however, this is a basic recipe that is tasty on its own but you can add extra ingredients if you wish:

  • 1 bag of chopped spinach
  • Cherry tomatoes (or any other kind)
  • 2 chicken breasts
  • 1 avocado (and any other vegetable you want to add)
  • 1/3 cup of toasted pine nuts
  • Crumbled goat or feta cheese
  • Herbs and spices

Method

Making a spinach and chicken salad is not too complicated and without the chicken will take you 5-10 minutes. Depending on how you want to make the chicken (smoked/roasted/grilled) depends on personal preference:

  • Prepare the chicken, marinade with spices and herbs or how you prefer, and cook in your preferred way: roasted, grilled or smoked.
  • Place the spinach in a bowl and slowly layer your salad with the vegetables you have chosen.
  • Add seasoning and spices according to personal taste, as well as your chosen salad dressing that can be added all at once at the end or gradually as you layer your salad.

If you have left-overs, add your chicken and spinach salad to a healthy pitta or wrap!

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Grilled Salmon with Brown Rice Recipe

This grilled salmon with brown rice recipe can include vegetables as well and is usually a good dinner meal. It is perfect for those on a healthy diet or balanced diet, and escpecially good if you are on a protein diet or 1200 calorie diet.

Have a look at our pages on different diets, weight loss and fitness for more information on staying healthy and taking care of your body.

Ingredients

These are the main ingredients you will need for your grilled salmon and brown rice (serves 2):

  • 1/2 cup brown rice
  • 2 salmon fillets
  • Rosemary, coriander and any other herbs you wish to add
  • 1/4 cup lemon juice OR sliced lemon
  • Vegetables

Method

How to cook your grilled salmon and brown rice, usually takes 30 minutes:

  • Cook the rice according to personal preference or packet instructions. Usually place rice in boiling water and leave to simmer or steam.
  • Preheat the barbeque or grill on high heat for your salmon.
  • Place the salmon in foil, add the herbs and lemon juice plus any addition seasonings, fold the foil on either side to make an enclosed packet.
  • Place the salmon on the grill (in the foil) and let it cook for around 10 minutes. Turn it over and grill on the other side for about 5 minutes. Repeat with shorter time periods until the salmon is opaque.
  • Steam vegetables and serve with the rice and salmon.
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Tomato and Lentil Soup Recipe

This tomato and lentil soup recipe would be an appropriate dish for any meal, especially for those on a soup diet, vegan diet or liquid diet. Any of our healthy recipes are also appropriate for people looking to have a healthy diet or balanced diet.

Have a look at our other diets if you are interested in staying healthy, looking after your body or weight loss and fitness.

Ingredients

For your tomato and lentil soup (serving 2), the recipe is quite flexible in what you can add for your personal preference:

  • Olive oil
  • 1/2 chopped onion
  • 1 chopped celery stick
  • 1/2 chopped carrot
  • Cumin, coriander, bay leaf (and any other herbs or spices)
  • 100g split red lentils
  • 200g tomatoes
  • Tomato puree

Method

The method to make your tomato and lentil soup should take around 20 minutes:

  • Heat the oil in a saucepan, add the onions and let them cook for about 5 minutes before adding the rest of the vegetables, let them cook for about 3 minutes and finally add in your herbs and spices. Constantly stir.
  • Add the lentils, tomatoes and tomato puree to the mixture and bring to the boil. Reduce the lid, half cover the pan, let it simmer for about 10 minutes or until the vegetables/lentils are soft.
  • Use a blender or food processor to create the correct consistency for you; if you need to thin the soup add water/vegetable stock.

 

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1200 Calorie Diet

A low calorie diet such as this 1200 calorie diet should be taken according to your gender, age and weight as this is how calorie intake is judged for an individual person.

With any of our diets we recommend a healthy lifetyle that includes regular exercise and health checks to make sure you are not putting your body in danger. Calorie related diets even more-so need to be monitored, especially according to your weight. Thinking about weight loss during a low calorie diet can be dangerous if not done properly.

Always do your research and speak to a medical professional before deciding on taking a diet.

Low Calorie Diet Risks

The figure of 1,200 calories is something more recommendable for women as they have a lower minimum calorie intake, for men it is usually 1,800. A 1200 calorie diet is not applicable to anyone and is extremely dependable on other factors like your BMI. If you try a low calorie diet on your own you could be putting your health at risk. This diet plan also means you might be decreasing amounts of important nutrients your body needs which can lead to side affects such as fatigue and diarrhea.

1200 Calorie Diet Plan

There will be varieties in diet plans for a low calorie diet, but mathematically speaking it makes most sense to spread your 1,200 calories. Each main meal should try to equal 300 calories with an added 300 left for snack (whole and unprocessed!) and drinks throughout the day.

  • Breakfast: scrambled eggs on wholewheat toast with avocado, bran flakes with fruit and fat-free milk
  • Lunch: roast beef and salad on a wholemeal wrap, vegetable soup and crackers, chicken salad
  • Dinner: baked crumbed fish with sweet potato wedges, basil and walnut pesto spaghetti with cherry tomatoes
  • Snacks: yogurt with berries, veggie sticks with hummus, crackers and cottage cheese
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Liquid Diet

Despite there being several different versions of the liquid diet, they all consist of shakes or smoothies to replace either all your meals or simply a few. Some liquid diet plans will restrict your food consumption to only fruits and vegetables, while others will have fewer limitations.

Diets can be dangerous so it is always good to do research beforehand and talk to a medical professional if possible, especially if your reason for the diet is to do with weight loss.

For some people, liquid diets are recommended before or after surgeries and can include soft foods in addition. Make sure that you are keeping up with your daily calorie count when planning your liquid diet.

Liquid Diet Risks

Some liquid diets will dramatically alter your calorie intake so make sure that you are somehow substituting this or adding in solid foods between drinks. It is also not recommendable for people who already have health problems or are pregnant as there will be certain nutrients or proteins you need to be eating everyday. A balanced diet requires healthy nutrition intake, so if you feel any side effects (dizziness, constipation, drowsiness, gallstones) see a doctor immediately and stop the diet.

Liquid Diet Recipes

These liquid diet meal ideas may or may not be applicable to your chosen type of diet plan, however, to stay healthy and eat well these ideas are good to keep in mind:

  • Blueberry, banana and yogurt smoothie
  • Greek feta and yogurt dip
  • Hot apple and cinnamon oatmeal
  • Mango, coconut and mint smoothie
  • Roasted cauliflower and chestnut soup
  • Black bean soup with assorted vegetables
  • Kale, ginger and lemon juice
  • Smashed avocado and egg

 

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Low Carb Diet

A low carb diet is sometimes used in weight loss programs to limit the consumption of carbohydrates, such as bread and pasta, which are substituted for fats or protein.

There are some beneifts to this diet, as there are with most diets, such as reducing risk factors associated with diabetes but dramatically restricted any of the food groups in hopes of weight loss will always carry disadvantages too.

It is essential to speak to a health adviser before making any changes to your diet or considering weight loss, and even more essential if you already have specific dietary problems.

Low Carb Diet Plan

What you should be eating on a low carb diet:

  • Meat and fish
  • Eggs
  • Vegetables and Fruit
  • Nuts and seeds
  • High-fat dairy
  • Oils
  • Water, tea, coffee and sparkling water

What you should not eat on a low carb diet:

  • Sugar (including high-sugar juices and drinks) or artificial sweetening
  • Gluten grains found in white bread and pasta
  • Diet and low-fat products
  • Processed foods

Low Carb Meals

Here are a few meal suggestions for a low carb diet:

  • Omelette with vegetables, fried in butter
  • Shrimp salad with olive oil
  • Chicken or fish with roast vegetables
  • Grass-fed yogurt with berries and nuts