Don't over-complicate it.
Okay, so regular updating went wayyy out of the window! January was super busy for me working two jobs, scheduling in clients and dealing with some personal stuff. But then January can be busy for the majority of us so today's post is aimed at keeping you happy and healthy even when you've a full schedule.
Today we’re taking things back to basics.
How many of you jumped on the ‘New Year, New Me’ bandwagon and started a diet?
And how many of you, 5 days into February, are no longer following that diet?
As written before, faddy diets are (for the most part) unrealistic, uninspiring and unsustainable. You may get some good results from them but once you complete the round, or get to the end of ‘dry January’ and go back to your regular ways, chances are you’ll be back to square one.
Sorry to be so frank.
My best piece of advice…keep it simple.
Instead of drastically changing up your diet, cutting whole food groups out, eating lettuce and only lettuce or going on a juice cleanse, try this. Base your meals around a source of protein, introduce some healthy fats and keep your carbohydrates complex and portioned appropriately.
Eggs are the easiest and most common breakfast staple. Offering up around 6g protein per egg plus a dose of fat, forget what you've been told about the yolks, eat the whole egg for all of its nutritional benefits. Try:
When it comes to lunch time choose some or turkey or tuna and base your meal around that. You may not even have to drop the sandwich you’ve been packing in your lunch box for the past 4 years; simply
As for dinner, family favourites such as lasagne, spaghetti bolagnese, steak and chips or fish pie need not be forgone. As before,simply change them up to make them healthier and balance out the macros.
Changing up your diet in this way will help you feel satiated more quickly and feel fuller for longer. In practical terms this can prevent you from snacking so much throughout the day helping you achieve your weight loss or weight management goals.
Today we’re taking things back to basics.
How many of you jumped on the ‘New Year, New Me’ bandwagon and started a diet?
And how many of you, 5 days into February, are no longer following that diet?
As written before, faddy diets are (for the most part) unrealistic, uninspiring and unsustainable. You may get some good results from them but once you complete the round, or get to the end of ‘dry January’ and go back to your regular ways, chances are you’ll be back to square one.
Sorry to be so frank.
My best piece of advice…keep it simple.
Instead of drastically changing up your diet, cutting whole food groups out, eating lettuce and only lettuce or going on a juice cleanse, try this. Base your meals around a source of protein, introduce some healthy fats and keep your carbohydrates complex and portioned appropriately.
Eggs are the easiest and most common breakfast staple. Offering up around 6g protein per egg plus a dose of fat, forget what you've been told about the yolks, eat the whole egg for all of its nutritional benefits. Try:
- Two poached eggs on toast - to jazz it up wilt some spinach, mash up a little avocado and sprinkle over some dried chilli
- An omelette with veggies
- Mexican breakfast burrito with eggs and beans
- Greek/Skyr yogurt with some toasted nuts and oats
- Or, swap your regular butter on toast for some peanut or almond butter for a small boost of protein
- If you really don’t want to give up your porridge, try this
- And if you don't eat breakfast currently, try supping a protein shake to pep up your metabolism and break the overnight fast
When it comes to lunch time choose some or turkey or tuna and base your meal around that. You may not even have to drop the sandwich you’ve been packing in your lunch box for the past 4 years; simply
- Opt for wholegrain bread or wraps
- Change up the filling to a protein source
- Add some salad
- Watch your portions when it comes to mayo or salad cream, and
- Enjoy with some hummus and veggie sticks or fresh fruit on the side
As for dinner, family favourites such as lasagne, spaghetti bolagnese, steak and chips or fish pie need not be forgone. As before,simply change them up to make them healthier and balance out the macros.
- Opt for a lower fat minced beef (or simply drain away excess fat in the pan before adding your sauce ingredients) or swap the beef for minced turkey.
- Cut out some of the saturated fats in lasagne by reducing the amount of butter and cheese (try this recipe)
- Switch your regular chips for baked sweet potato fries and your mashed potato on the fish pie for a sweet potato and carrot mash like this one
- Finally, if you indulge in double carbs when you go Italian swap your garlic bread for a simple side salad
Changing up your diet in this way will help you feel satiated more quickly and feel fuller for longer. In practical terms this can prevent you from snacking so much throughout the day helping you achieve your weight loss or weight management goals.
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