Wednesday, 4th July

Healthify your diet starting today!

Changing your diet needn’t be a massive chore that causes you pain and discomfort.

Make some easy swaps today with minimum hassle so that you start adding more nutrients into your body starting today!

  1. Add a nutrient rich cereal to you breakfast meal.  Cereal can provide you with fibre as well as carbs and therefore energy to start your day.

Great examples 

Porridge made with water or milk 

No sugar museli


Wholemeal toast

Chia seed puddings

Quinoa porridge

Buckwheat porridge 

You can make these with either dairy skimmed milk or try a non dairy option such as soy, almond, hazelnut or even coconut.  My favourite by far is almond milk.  Add a topping of either sliced banana, handful of berries, sliced apple or pear and a small handful of seeds.  Tasty, nutritious and very filling!

2.  Replace your usual biscuit(s) with two pieces of fruit

This may take a couple of weeks to get used to, but stick with it!!  The trick is to choose fruit that you really enjoy and get rid of the biscuits from the cupboard pronto.  You will not be sorry if you start this little habit.

3.  Replace biscuits and crisps with unsalted raw nuts and seeds.  These provide good fats which are beneficial in many ways including your skin, hair and keeping you insulated.

4.  Add a protein rich snack to your afternoons.  Sugary snacks mean a big slump in energy after an hour or so, meaning that you will soon be looking for more sugary snacks.  Great examples are plain yogurt such as greek, even half a tin of low sugar baked beans will do.  If you like them, a protein shake can be refreshing blended with some fruit, which will ward off hunger pangs until dinnertime.

5.  Get into veggie crudites.  Carrots, cucumber, cherry tomatoes, celery, mixed peppers, even thinly sliced mushrooms make for a lovely, healthy snack especially if accompanied with a tasty dip such as hummus or guacamole.

6.  Try some popcorn.  Enjoy nibbling on crisps and other salty snacks?  Try and buy some plain unpopped popcorn and make your own!  Popcorn is surprisingly healthy, provided you don’t buy the caramel, sugary versions.  Add your own toppings such as cinnamon, coconut sugar, a little pinch of sea salt or even kurma curry powder and a pinch of garlic powder.  The options are endless and kids love to hear them popping in the microwave!

7.  Get into smoothies.  A great way of eating good food easily and without hassle is to make your own green smoothies.  Adding spinach, an apple, a banana, pear, 1/2 avocado and optional 1 tbsp chia seeds means a complete meal in a glass.  They are surprisingly tasty too and will provide your body exactly what it needs in terms or greens which help to increase your energy and your consumption of phytonutrients.

8.  Swap sodas and pop for water flavoured with fruits or herbs such as mint

This makes a huge difference to your energy levels, mental clarity and weight loss.   Again, it will take a while to get used to, but making the effort will mean you reap all the rewards.

9.  Get into eggs – Eggs are a whole protein and adding around three to your diet each week will give you a lot of nutrition.  Eggs are also beneficial for children and very quick and easy to make after a long day at work.  Always keep a box of fresh eggs in the kitchen for quick emergency meals, so that you can avoid the takeaway or pizzas as much as possible.

10.  Enjoy lettuce sandwiches.  Do you have a lot of weight to lose?  Are you always almost falling asleep after a big carb rich sandwich or baguette?   Wrapping a large lettuce leaf around your filling means you get all of the benefits of a sandwich without the excess carbs.  This method is particularly good on days when you are not training and possibly spending more time being sedentary.  

Get started on these easy swaps today for increased health and vitality.

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