5 Tips on Getting Your Micronutrients

5 Tips on Getting Your Micronutrients

/ Eat the Rainbow



Please don’t go chasing the rainbow when it next rains as I don’t mean literally. What I do mean is eat a variety of coloured veg and fruit because eat colour will provide you with a different micronutrient for your body!






/ Compliment fruit with a fat

Fat helps absorb the nutrients in food but will also help keep sugar levels normal. (See Fat Blog) e.g Apple with Nut Butter

/ Stay Hydrated

Hydration is key for our bodies to be working at optimum try drinking 2-3L of water a day. Top Tip – carry a big bottle around with you… the more you drink, the lighter it gets!

/ Supplements

If you’re worried about not getting all your micronutrients you can buy supplements like multivitamins to help your body – I use the ones from Holland & Barrett (full blog coming soon)


/ Keep a Varied Diet



  Keep your diet varied so your body doesn’t get used to what it’s eating. Our guts need a variety of bacteria which we will get from having a variety of foods so try not to eat things like yoghurt every single day as this could lead to an intolerance – i once heard a saying (sorry can’t remember who said it) of something like – ‘we aren’t what we eat, we are what our body can absorb’.

What are your favourite fruit and veg?

Love Chlo xxx

5 Tips On Eating Carbs

5 Tips On Eating Carbs

Low carb, carb free, don’t eat carbs bla bla bla… what a load of rubbish! Carb’s are vital and used for energy in our bodies. We are however, a nation of over eaters when it comes to carbs – we need to watch the amount we eat and opt for high fibre carbs rather than simple sugars… here are my tips!

/ Go High Fibre

High fibre foods are amazing to keep things flowing, these help control your blood sugar levels that could be spiked while eating carbs – think wholegrain, fruit or veggies.

/ Bulk up your Veg

Veg is an amazing source of carbohydrate, with added micronutrients for vitamins and minerals and also added fibre these are essential in your diet. Plus you can eat LOADSSS with very very little calories unlike things like rice or pasta.

 





/ Watch your Sugar

Sugar is actually a carb, it’s a very simple carb and therefore should be monitored. It is released into the blood stream really quickly and if not used up can be stored as fat. Too much can lead to things like obesity, sugar crashes and diabetes – top tip – have any form of sugar including fruit with some form of fat or protein e.g apple and nut butter. The fat/protein will help slow down the sugar absorption helping keep hormones and sugar levels stable. (See protein blog & fat blog)

/ Go wholegrain

Wholegrain’s are the foods that tend to have not been played with as must as it’s mate the white stuff. Wholegrain’s have other benefits like fibre which will help keep you full and stable blood sugar.

/ Think as Fuel

Carb’s are mainly used for energy and therefore when eating we need to think of them as fuel. Do you need loads of fuel from this chocolate bar full of sugar at 9pm at night before bed? Probably not but you may need some sugar before running a marathon for example. I tend to keep my carbs around my workouts or first thing in the morning as that’s where I desperately need fuel.

 

How do you get your energy?
Love Chlo xx

5 Ways To Increase Your Fat in Your Diet

5 Ways To Increase Your Fat in Your Diet

 

 

Ahhhh Fats my absolute fave! Whether it’s a massive steak or i’m spooning nut butter out the jar fats really do make me happy. For some, they have to be monitored because at 9cals per 1g of fat they are easily overeaten without realising – but fat definitely has a place in our diet and should 100000% not be scared of! Fat is a great source of energy and plays a big role is absorbing nutrients… Here are 5 ways you could get fat into your diet…

/ Nuts & Seeds

Nut’s and seeds are rammed packed full of fats and also protein (See protein blog post). My favourites are snacking on almonds and walnuts or sprinkling my salad’s with seeds… or as i’ve said before, going crazy on nut & seed butter – click the words to buy my favourites!

/ Avocado & Eggs

I’m basically an egg, if you know me well enough i’m more than   partial to an egg… like every day! Although they are amazing fat     and protein source (see protein blog post again) pairing them with  avocado is a match made in heaven. Did you know? Research found that avocado’s helped improve bad cholesterol in overweight and obese people!



/ Oils

Flaxseed oil, hempseed oil, coconut oil and fish oil are among oils that research have found we should include in our diets. However, I love to dress my salads with extra virgin olive oil and love to cook coconut for that extra flavouring – TIP – try to stay away from vegetable oils as these can release toxins related to cancer.

/ Topping’s

My ultimate favourite way to get my fats in – SPRINKLE DATT STUFF. I top my yoghurt and oat bowls with all my favourite high fat toppings.

 

Desiccated coconut

Nut butter – For The Smooth Ride – Mindful Bites

                                             For The Crunch – Pip & Nut Crunchy Almond Butter


/ Meaty & Fishy

    & finally the one that most well known. We shouldn’t hide from fat at all chicken thighs and steak  have great fats in them to help assist our balanced diet! Don’t be scared to get fatty with meat just watch your portion control! Mackeral and Salmon are incredible fat sources providing vital omega 3’s!

What are your favourite healthy fat sources?
Love Chlo xxxx

5 Ways to Get Protein Into Your Diet

5 Ways to Get Protein Into Your Diet



Protein Smotein! It’s blooming everywhere isn’t it, saying we should eat more and chug shakes. It fact we only need around 0.8 per body weight in Kg, however I tend to go for 1.3g of protein per Kg of body weight. I think it’s really important to find out what works for you, if you’re a protein lover like me then great but if you’re not then 0.8 is definitely efficient. Depending on your goals will also depends on the amount of protein, if you’re active and training lots I’d recommend getting a bit more than 0.8 but that’s only on personal opinion! To help make things a little easier for you i’ve listed 5 ways you can get more Protein into your diet that are different to usual ‘eat meat!!!’… with even links to buy the products – coz I luv ya xx

/ Get Some Powder

Protein Powders are flooding the market at the moment. Below are my top ones:

If you can tolerate normal Whey – My Protein Vanilla 
If you’re Vegan – MissFits Nutrition
If you’re wanting a Cow alternative – NutriStrength Goats & Sheep Whey





/ Eat it With Every Meal

This is the easiest way to get more protein into your diet. Having it at every meal will give you a great daily overall! Eggs for breakie and a lean meat with lunch or dinner is a great way to do this!

/ Get Topping



You see this is such a sneaky way of getting more protein into our diets. Top Yoghurt or oat bowls with nuts, seeds or nut butter or jazz up your salad with extra seeds!







/ Snack on Nut Butter


Nuts are a great source of protein but nut butter takes things to a whole new level! I eat it on it’s own or add to apple or any yoghurt or oat bowl.. omg the opportunities are endless!

 

My favourites:
For The Smooth Ride – Mindful Bites
For The Nutella Lover – Pip & Nut Chocolate Hazenut Nut 
For The Big Lover – Pip & Nut Peanut Butter 1kg pot
For The Coconut Lover – Pip & Nut Coconut & Almond
For the Nut Butter Cooker – Pip & Nut Cook Book

/ Choose Plant Based Sources 

 Peas are a great source of protein – 1 love snacking on roasted ones – 9g per serving
 Compliment meals with Quinoa instead of rice – 8g per serving
Chia seeds – I add these to my oats or make my Chia Pudding – 4g per 2tbsp

 

where do you get your protein from?
Love chlo xxx

 

5 Tips On Staying Active

5 Tips On Staying Active

 

It’s getting colder and the Christmas stress is creeping up on us so I thought i’d share with you my top tips on how you can stay active!

/ Plan

Plan your week and your workouts/activity. Once it’s scheduled in and you’ve been able to work them in around your every day life. Can you record your favourite programme and catch up later? Or even do a workout during Bake Off? Find what works for you, write it down and that way you could be more likely to stick to it.

/ Grab a Mate 

This is shown everywhere isn’t it, but research does suggest workout out with a friend makes us more commited but also push ourselves further! One researcher found that those who exercised with a someone who they thought was better than them increased their workout time and intensity by as much as 200% – jeeeez! 

/ Head to a Class 

Whether it’s just so you don’t have to think about a workout or want to try something new. Working out in a class enables us to switch off motivation, we just need to show up and do it! Wicked… working in a class could help keep us motivated while being around loads of people too!

/ Watch Out of Distractions

Be mindful about what situations could arise that make you stop being active. Family parties or even every day life stresses can cause us to give up all together. Notice possible distractions or trigger points and then learn to rest and take time out where needed rather than quit – To avoid stopping altogether, plan when you’re next able to be active!

/ Invest 

Whether it’s your own treadmill to avoid rainy runs that never happen anyway or to help push you really hard in the gym with a PT, investing some money into being active could encourage you to use it – you spent the money on it after all!

How do you stay active?

Love Chlo xxx

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IdealFit UK

Top Tips // Adventurous Eating

Top Tips // Adventurous Eating
 
 
To help inspire people to try something new and spice up their lunchtimes, Off The Eaten Path has collaborated with renowned chef Deborah Thompson and i’m so excited to share on my blog her top tips for eating that little bit more adventurously and it doesn’t stop there…. she’s even give us some recipes! 
 
I’m a huge huge fan of ‘Off The Eaten Path’ crisps with Sea salt being my fave. After deciding to look after my gut and stop the bloating I try to opt for natural products where ever possible, these are made with real vegetables with 0 artificial flavourings or colours … plus taste the bomb.com!
Top Tips for Adventurous Eating
 
/ Get your adventure on by updating classics like the egg salad sandwich. Deconstruct it and add some exotic spices like dukkah to liven it up. 
/ Swap out traditional ingredients like noodles and lettuce for courgette and kale to
keep things light and full of vitamins and minerals. 
/ Pack snacks that you will actually want to eat. Off the Eaten Path is perfect for this. They’re delicious and great for popping in a lunch bag or a handbag for that snack craving. 
/ Blend sauces and infuse flavours to create new salad dressings and marinades, like the Thai peanut dipping sauce – but keep them on the side until you’re ready to eat. 
/ Pair fruit with savoury foods to create a whole new flavour profile and make the most of seasonal fruit. 
/ Pick foods that can withstand a few hours without refrigeration, like kale for salads and veggie noodles rather than pasta that can go soggy, so that you can get out there adventuring and still enjoy a stellar lunch. 
/ Add micro greens to your dishes. Usually reserved for fancy restaurants, these micro greens, widely available in supermarkets now, pack a flavour and jazz up your meal. 
/ Incorporate baby vegetables and multi-coloured veggies into your lunches such as candy beetroot and rainbow carrots. These all have different flavours than the regular varieties that are widely available. 
/ Use things like carrot tops or beetroot tops to make sauces like pesto. Eliminate waste and create a totally different and adventurous dip/sauce. 
/ Add sliced cucumber and mint to water, rather than lemon for a change.  
 

Spicy Mango and Cranberry Courgetti Noodle Bowl
Noodle bowls satisfy hunger pangs without the carb coma at lunch time. This sweet, sour and spicy noodle bowl is fresh and flavoursome to get you through the rest of the day.
Recipe:
      Spiralise 1 courgette and heat the courgetti noodles in a pan for 2 minutes.
      Add 1 tsp of grated fresh ginger, ½ a red chilli pepper, 1 tsp of sesame oil and 1 tsp soy sauce to add flavour.
      Remove from the heat, and place in a bowl. Toss with ½ a mango, peeled and cubed, with 1 tsp of dried cranberries and 2 tbsp. of chopped coriander.
      Add some sesame seeds to finish the dish.
Pairs perfectly with Off The Eaten Path Sour Cream and Black Pepper 
 
 
Six Minute Dukkah Egg Salad Box
An exciting (deconstructed) take on the boring old egg salad sandwich. Made with mixed baby greens, a boiled egg, and pistachio dukkah dressing with slices of rye bread.
 
 Recipe:
      Cook an egg in boiling water for 6 minutes and cool in a bowl of cold water for 2-3 minutes.
      Whilst its cooling, pull together a pistachio dukkah dressing by mixing together
o      1 tbsp. sesame seeds
o      2 tbsp. coriander seeds
o      1 tbsp. cumin seeds
o      50g chopped pistachios
o      2 tbsp. extra virgin olive oil
o      The juice and zest of half a lemon
      Set aside the dressing and toss some baby greens, cucumber, onion, baby radish and baby beetroot together.
      Slice the boiled egg in half, drizzle with the dukkah dressing and serve with fresh rye bread.
Pairs perfectly with Off The Eaten Path Sea Salt Rice and Pea Chips
 
 
What are you favourite flavours?
 
Love Chlo xxx
 
 
 

Guest Post / What a Plant-Based Health Coach Eat’s in a Day

Guest Post / What a Plant-Based Health Coach Eat’s in a Day

Today’s Guest post – meet Jo Hodson founder of includingcake.com:

As a health coach I would love to tell you I eat a perfect diet every single day, but that’s not always the case and I’ll openly admit it – excess snacking (mainly on my homemade treats) is my biggest downfall.

I eat a 100% plant based diet and free from processed foods and sugar as far as possible. I usually work from home and so my routines are very flexible… but because the kitchen is typically only a few steps away it mean I end up munching on homemade energy balls when I am not necessary hungry but procrastination has hit!
So here’s a typical day…
I wake up anywhere between 6am-8am and drink a pint of warm lemon water. Sometimes I also add fresh turmeric and ginger too, sometimes I’ll drink a small glass of homemade kombucha on the side.
I don’t typically eat breakfast early, previously I have had good results from intermittent fasting and even though I don’t currently follow this strictly I still enjoy starting my meals late morning. 
Sometimes I work out in the morning. If so, I nearly always do this in a fasted state. 

Breakfast / 
‘At around 10:30-11am I’ll eat a big bowl of porridge made with a base of grated carrot or courgette, oats, flax and hemp seeds and a dollop of nut butter to make it extra creamy. I’ll top this with berries or another fruit. Sometimes I stir through some raw cacao, medicinal mushroom powder or acai berry powder. 
Snacks / 
Snacking is a big thing for me (and easy to overdo!) …this is partly because I am often recipe testing for my blog or other companies. This usually happens throughout the afternoon and depending on my mindset or my daily activities, this will something like a chia pudding, green smoothie, homemade energy balls, a handful of granola, snack bars or some dark chocolate (or a bit of everything, ha ha!)
Dinner / 
If not in the morning, I’ll often workout in the evening so eat dinner when I get home, usually sometime between 7:30-8:30pm.  This will be something like a falafel salad, a buddha bowl, a mixed bean chilli or lentil Bolognese with courgette noodles. I often add some homemade sauerkraut on the side. I don’t specifically avoid gluten but I don’t eat it often.

I don’t always have dessert, but if I am in a nibbly mood then maybe another one of the ‘snacking’ options from earlier in the day will be on the cards.
Hydration / 
I drink approx. 3 ltrs of water and herbal teas each day. I have never enjoyed coffee so that has never been a temptation for me. Fizzy drinks or fruit juices don’t hold much appeal either.
Supplements / 
In terms of supplements I try to get a variety of wholefood colourful fruit and veg each day, but I do take Magnesium, Vitamin D and B12, plus a vegan omega capsule. 
I don’t track my macros or daily calorie intake and simply work on the basis of how I feel. I am quite active and don’t worry about my protein intake as a vegan as long as I add some protein rich plant foods to each meal. If I felt I needed an extra boost I would add some protein powder to my smoothie, but this is rare.
Bio and social media:
Jo is the health & mindset coach behind Includingcake.com and creator of Wholeplus.com healthy treats. Her passion was born from a personal journey of nutrition being a gateway for creativity and a deeper connection with her innate sense of self and wellbeing, she now supports clients in stepping into their own best selves.