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Fitness Plan

To be organised is essential for any fitness plan because you need to understand where you are starting and your future goals. You need to incorporate fitness exercises into the plan as well as fitness food and fitness nutrition. For your health and fitness make sure that you are specific with what you want to achieve, for example if that is weight loss, and how you want to do it (are you thinking about diets).

Physical activity and healthy eating are priorities to stay healthy and look after your body. Follow our advice on creating the best fitness plan for yourself. If you have any certain health issues, consult a doctor before you start changing your physical activity or eating routine.

How to Create a Fitness Plan

These steps will help you on your way to having the perfect fitness plan! Remember, everyone’s body is different and your fitness plan should be based around you, not what has worked for someone else.

  • Evaluate your fitness levels: you first need to know what you can already do, asses your waist measurement, how many pushups you can do in 30 seconds, how long it takes you to walk/jog a mile
  • Create a realistic fitness program: think about when and where you will work out, how many days a week you can manage, how long will your fitness activity be for each time, vary the activities, start slowly and build up, write your plan down
  • Choose the correct equipment: whether it is running shoes or weights, get advice from fitness professionals on what is best for you
  • Do a trial run: once you are ready to begin your routine, take a week to trial out the program you created and alter it if necessary, if you have made it too difficult then be honest with yourself so you are less likely to quit
  • Progress is best: keep a record of how you are doing and what you are achieveing, can be weekly or monthly, so you can build on the work you are putting in and see for yourself how you are improving

Have a look at more fitness tips!

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Fitness Tips

These fitness tips are going to help you get even better results! Not only is it important to be organised with a fitness plan, and eat well with fitness food, but there are a few small details that should be taken into consideration when thinking about your fitness. The way you eat and the time of day you workout can make a small difference to those end results.

If you are on any one of the diets out there, or conscious about weight loss, these little details could help you see the results you want.

Fitness Advice

For help in pushing your body further and in making small changes that could give you better results, have a look at our fitness tips:

  • Never skip breakfast, it is an important meal of the day and helps get your metabolism going
  • Where possible, climb stairs instead of taking a lift or get off the bus/train a stop before and walk
  • Try fitting in mini-workouts when you wake up or before you go to sleep, or during a lunch break, only for 5-10 minutes
  • Comparing yourself to other people is not a good idea, work at your own pace with your own goals
  • Sometimes having a workout partner will keep you motivated and is an added pillar of support
  • Be patient! It will take longer than a week, sometimes even months before you see results
  • Before meals, drink a glass of water to help with digestion

Fitness Benefits

For some more motivation, these fitness benefits should want you to keep going:

  • Daily exercise helps relieve stress and anxiety
  • Increases energy
  • Good nutrition and fitness will reduce the risk of heart disease, high blood pressure, diabetes and more
  • Helps you sleep better
  • It contributes to your general well-being and happiness

Check out some fitness tips to get started.

 

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Fitness Diet

A fitness diet is not about starving yourself or cutting out major food groups for the quickest results. A fitness diet is different to other diets and not only will it help with weight loss but it will help with building muscle and improving fitness.

Fitness diets will encourage you to eat more of the important fitness food in order for your body to do well in fitness exercises and workouts.

What is a Fitness Diet

A fitness diet means thinking about every aspect of eating and consumption that you need to do during a fitness plan.

As well as thinking about what you should be eating for each meal in the day, a fitness diet requires you to think about what to eat for working out, whether it is before, after or during:

  • Whole wheat toast with sliced banana and cinnamon (before)
  • Grilled chicken with roasted mixed vegetables (after)
  • Greek yogurt with granola and fruit (before)
  • Drink water for shorter workouts and sports drinks for longer sessions (during)
  • Salmon with sweet potatoe (after)
  • Oatmeal with fresh fruit (before)
  • Energy bars, only for longer sessions of exercise (during)

See fitness tips for further details and information.

 

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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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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