9 Healthy Snacks to Fuel Your Sport Performance and Maximize Your Results
What are Some of the Best Healthy Snacks for Athletes? Incorporating nutritious healthy snacks into your daily diet is crucial for optimal performance & health whether you are a beginner or a trained athlete. The right snacks can provide the energy and nutrients needed to perform at your best. To help you make the right choices, I have compiled a list below of some of the best healthy snacks for everyone at any time of the day. If you know anything about me and my background you may know that I am not shy in telling you that you don’t need to buy into the commercial crap that is out there, sucking your hard-earned cash and filling you up with nasty fake ingredients that can disrupt your gut and adding to your inflammation. I have run thousands of nutritional programs and offered guidance to people of all ages, resulting in I am proud to say countless successes. After 30 yrs of daily clinics I know what works best for you as an individual based on your lifestyle, your health background, your activity, your ability to cook, genetics (if you have results from Lifecode GX) the access you have to the shops and foods, your likes and dislikes, if you are needing to cook for others, how much time and money you can afford to spend and much more. The depth and breadth of my work is vast and includes working with people who come to me very unwell or unfit. I work with them to successfully improve their energy to get out of bed, to getting them out of the house, and from this to 5km, gym or whatever their goal is. In contrast to the other end of the spectrum, I have had the pleasure of designing programmes for athletes of all abilities including the commonwealth games and Olympic athletes! What I want to highlight here is that everyone needs to fuel their bodies with the right nutrients both macro and micro- getting the proper fuel whatever the stage you are at is 80% of the most important part – the exercise is the last 20%. So what can you do to fuel your body? If you are living off processed protein-packed bars and shakes – it’s time for a rethink. Long-term quality of life being as fit and optimal in health is truly all our goals. Consuming these products may provide you with short-term results but often they just cause more problems down the track with weight issues, health problems, nutrient overload or deficiencies, costs, and confusion. What you want to be working on is nutrient-rich choices, proteins, carbohydrates, fruits and vegetables, these meals and snacks will help you fuel your workouts and reach your fitness goals. The more flexible you are with your diet and lifestyle the more likely for long-term success. The Best Sources of Natural Energy for Improving Performance The best sources of natural energy for athletic performance include, yes, you guessed it; complex carbohydrates, protein, healthy fats, and fibrous fruits and vegetables. These foods are just the same as you would eat for your health and well-being so nothing new or fancy. Many people come to me scared as they really hate these healthier foods and think I am going to make them suffer! This is totally understandable and it is lovely to alleviate their fears within the first few minutes of our appointment. I always explain: if you have fueled your body with ready meals, crisps, takeaways, sweets, and biscuits, your body expects this and your gut bacteria signals to the brain to continue with this food supply. All we have to do is find the areas that need to change, reset the gut bacteria and hey presto! Better diet, better performance, visible results, better sleep, mood…….. The best news is that it is easy to change you just need to know how. Availing of one of our personalized programmes allows for you to get it right once and for all. Healthy Snacks So if you’re looking for a quick and nutritious snack before or after your workout, check out this list of some of the best healthy snacks for athletes. If you want more in-depth recipes, shopping list and snacks that are designed for you do get in touch. 1. Tasty Portable Mix – mix in a tub some seeds, nuts, dried fruit and dark chocolate 2. Bananas Delight – 1 fresh medium banana with some high-fibre crackers or homemade bun 3. Nut Butter – add fruits and vegetables for a quick refreshing protein fibre snack 4. Homemade Protein Smoothie – suitable fruits and vegetables, milled seeds can be blitzed into a dairy or non-dairy liquid for speed and convenience 5. Powerful Greek Yogurt – seeds and berries tasty for a quick pre and post-workout with powerful anti-inflammatory benefits! 6. Peas Bikram style! – flavour up all varieties of peas and roast them for some amazing portable results 7. Energy Bars – homemade mixing fibre flakes, with tasty easy store cupboard ingredients.. 8. Eggs in 60 – pop a couple of eggs into water and heat in the micro for a super tasty snack 9. Mighty Flakes with Milk – again don’t just go for the common cardboard flakes – try different tasty grains – quinoa, buckwheat, amaranth…different milks to suit and more. Not only do they provide soluble fibres but fabulous nutrients including protein and iron. These snacks are versatile and can be altered to suit your specific needs eg: coeliac, vegan, low salt etc. We can assist you if you need to make any dietary changes. Delicious Recipe for a Speedy Post-Sport Meal Sun-dried Tomato and Olive Pita Pockets Ingredients: * 2 whole wheat pita pockets * 1/4 cup sun-dried tomatoes, chopped * 1/4 cup black olives, sliced * 2 tablespoons feta cheese/ feta vegan * 1/4 cup cucumber, diced * 2 tablespoons extra-virgin olive oil * 1 teaspoon oregano * Salt and pepper to taste Instructions: So, what
Rude Health Organic Brown Rice Drink, 1 Litre (Pack of 6)
Product Description for Rude Health Organic Brown Rice Drink Rich in flavour and full of character. This Organic Brown Rice Drink balances the delicacy of Italian brown rice with mountain spring water. We use a tiny drop of organic sunflower oil which helps keep the water and rice blended together for a smooth and silky texture. At Rude Health we believe that healthy doesn’t have to be bland. Free from dairy doesn’t mean free from flavour. Our ingredients are sourced from nature. We believe that the crème de la crop of ingredients make the best tasting food and drinks. Oats so simple. Coconuts so creamy. Almonds so delicious. Tuck in. This Brown Rice Drink is so full of flavour, it’s great in all kinds of drinks & dishes… Breakfast: Perfect in porridge, granola, muesli & cereal; creamy, luxurious & subtly sweet. Smoothies: Shake up your wakeup. Pour liberally in your favourite smoothie. Ingredients in Rude Health Organic Brown Rice Drink Spring water, Organic brown rice (17%), Organic cold-pressed sunflower oil, Sea salt. Directions If you can stop yourself from guzzling the lot, you can also use Brown Rice Drink to make a chocolate ganache or creamy custard, leaving you time to lick the spoon clean. If you’re fond of cakes or muffins, why not bake our moist banana-fuelled Breakfast Oat Loaf with Brown Rice Drink? We toss in a heap of The Oatmeal too. Safety Warning No Warning Applicable Manufacturer Contact Information Rude Health, 212 New Kings Road, London, SW6 4NZ, UK. See more
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Fostering Positive Body Image in Weight Management: Insights from a Registered Dietitian
Positive Body Image In a world bombarded with conflicting messages about weight and body image, it is crucial to seek guidance from experts who can provide evidence-based perspectives to give you a Positive Body Image. As a registered dietitian, I have immersed myself in the world of weight management and body image over the past 26 yrs, blending scientific knowledge with a compassionate approach. In this blog, I will be exploring a few different areas of balanced nutrition, mindful practices and enabling self-acceptance. With my expertise in this area, I hope to encourage individuals to believe they can too reach these goals. The Balancing Act of Weight Management: Weight management is a delicate balance between nurturing our bodies and maintaining a healthy weight. Instead of succumbing to fad diets or quick fixes, the focus I believe is on sustainable lifestyle changes that support overall well-being. As a registered dietitian, and a Hashimoto’s sufferer myself (Gillians Story) I promote a comprehensive approach that encompasses fixing the gut, checking bloods, balancing nutrition, portion control, regular physical activity, mindful eating and much more. By embracing this full-body holistic perspective, we can release the handbrakes and build a healthy relationship with food and establish habits that nourish both our bodies and minds. I firmly believe in focusing on internal well-being from the outset and the rest will fall into place. A great analogy: Just as you don’t fix the exhaust when you see blue smoke, but rather fix the engine, the same is true for our bodies. The first step… Is by making contact and believing you are good enough to make the changes with professional help. Nurturing Positive Body Image: Positive body image is not solely defined by societal standards, but rather by our perception of ourselves and how we feel in our own skin. I’m familiar with society’s unrealistic standards of beauty, and the negative effects this has on people. In the 80s, when I was growing up magazines featured skeletal models, sharing harmful advice and contributing to a culture of self-loathing. We’ve been exposed to this kind of advertising while shopping, socialising and browsing online. It has been actively encouraged and continues to be an integral part of the digital experience. By self-compassion, and surrounding ourselves with positive influences, we can begin to redefine body image on our own terms. This journey towards positive body image is not straightforward or easy, but it starts with us all, men and women, acknowledging our worth beyond physical appearance and embracing our unique qualities. I have had the privilege of helping and watching thousands of people move from being stuck fearful, depressed and alone to taking control, finding their inner harmony and sparkle with life again as they emerge from feeling trapped. It is honestly the best feeling ever. Empowering a Positive Body Image through Education: Education plays a pivotal role in transforming our understanding of weight management and body image. With over 25yrs of sifting right from wrong, my role has never been more important as I provide my patients with personalised, accurate, and reliable information about nutrition, debunking myths and misconceptions that often fuel unhealthy behaviours. Understanding the science behind weight management allows for informed choices, and healthier eating patterns, and allows for realistic goals that work with our individual needs and preferences. Education equips us with the tools necessary to navigate the complex landscape of weight management and body image with confidence. Cultivating a Supportive Environment: Creating a supportive environment is vital in the journey towards positive body image and sustainable weight management. Toxic people and toxic messages are hugely influential on all ages, social media driving this every minute of every day. Definitely surrounding ourselves with people who inspire and support us can build resilience and reinforce the importance of self-care. By seeking professional guidance from registered dietitians and engaging in support networks, you can navigate challenges, celebrate achievements, and share experiences in a safe and understanding space. Conclusion: Weight management and body image are multifaceted topics that require a nuanced approach. With my experience and qualifications as a registered dietitian, I know what works. A balance of a healthy gut, optimal nutrition, being active, mindful practices, and self-acceptance is the first level, If required blood testing and genetics (nutrigenomics) may be required to work a little more under the bonnet! Remember, you are not alone in this process. Seek the guidance of registered dietitians and surround yourself with a community that values your well-being beyond societal expectations. Together, we can unlock the handbrakes to assist any concerns you have with your weight and build a strong and positive body for a happier, healthier future. So, what to do next or anything else.. If you are needing help with your weight and body image worried you have a poor diet or ongoing stress and wish to change your eating habits or need help optimising the foods you eat and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
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10 Dietary Tips for Fatigue: Energy-Boosting Foods to Help You Feel Refreshed
What is Fatigue? Have you ever felt like no matter how much rest and sleep you get, you still feel very tired and exhausted? This is referred to as ‘fatigue’, which is an extreme lack of energy that doesn’t go away easily. Definitely, at this time of year, when we have all had a long, sunless winter, fatigue can be at its worst. Diet can play a major part in influencing how tired or energized you feel. In this blog post, we’ll delve into the effects of diet on fatigue and ways to boost your energy levels through healthy eating habits. In addition to other factors, fatigue can also be caused by stress, lack of sleep, medications and poor health. All of which should not be overlooked. Importance of a Balanced Diet for Fatigue Macronutrients are the cornerstone of nutrition and an essential part of a healthy diet. They provide energy to the body and form the basis for our physiological functions. Macronutrients include carbohydrates, proteins, and fats, which are necessary for growth, development, and maintaining normal bodily functions. Each macronutrient has its own unique role in the body and it is important to get them in the right balance for optimal health. Eating a balanced diet is essential for maintaining good health. The Basics – Carbohydrates are the body’s primary source of energy and fibre. Proteins help repair and build muscle tissue and assist hormones. Fats provide a slow-burning source of energy and are essential for cellular activity. Eating foods from each group in the right proportions can help to ensure that all your nutritional needs are being met alongside essential vitamins and minerals, antioxidants and more. Hydration for Fatigue Water is essential for many of the body’s functions, including maintaining energy levels. Water is essential for the functioning of the human body and plays an important role in keeping energy levels up. It involves many of the body’s processes, such as transporting nutrients and oxygen to cells, regulating temperature, eliminating waste, and lubricating joints. Additionally, water helps to increase alertness and enhances concentration. Therefore, it is crucial for individuals to stay well hydrated in order to maintain healthy energy levels throughout their day. Even mild dehydration can cause fatigue, so it’s essential to stay hydrated throughout the day. Aim to drink 250ml x 6 glasses of water per day, and more if you’re exercising or in a hot environment. Energy Boosting Foods Complex Carbohydrates for Fatigue Complex carbohydrates are found in whole grains, fruits, and vegetables provide slow-burning energy that can help prevent fatigue throughout the day. These foods are also high in dietary fibre, which helps to regulate blood sugar levels and keep you feeling fuller for longer. Eating complex carbohydrates can also help reduce your risk of certain chronic diseases, such as heart disease and diabetes. Protein for Fatigue When consumed, protein helps build and repair muscle tissue, aids in digestion and helps regulate hormones. It also provides the body with energy, as it is broken down into amino acids which can be used to create ATP (energy). Consuming adequate amounts of protein can help boost energy levels by providing your body with the necessary building blocks to produce ATP. Some of the best sources of dietary protein include eggs, lean meats, legumes, dairy products, nuts, seeds and fish. These foods are not only high in protein but also provide essential vitamins and minerals to keep us healthy and energized throughout the day. Healthy Fats for Fatigue Eating the right kinds of fat is essential for overall health and wellness. Healthy fats, such as those found in avocado, nuts, and olive oil provide many essential nutrients that are beneficial for our bodies. They can help to reduce cholesterol levels, improve heart health and even aid in weight loss. In addition to providing important nutrients, incorporating these healthy fats into your daily meals can also help to make them more enjoyable and satisfying. Iron for Fatigue Iron plays an essential role in the body, serving many important functions. It helps with energy production, muscle formation, and oxygen transport throughout the body. Eating a diet rich in iron is essential to maintaining adequate levels of iron in the body. Foods that are particularly high in iron include red meat, leafy greens such as spinach and kale, beans and legumes, fortified cereals and grains, nuts and seeds, and fruits like prunes or raisins. Meals and snacks made from these foods can be a great way to get your daily dose of iron. Vitamin B12 for Fatigue Vitamin B12 is an essential vitamin necessary for the production of red blood cells, proper neurological functioning, and healthy metabolism. It is found in a variety of foods such as fish, eggs, dairy products and certain fortified cereals. Consuming a diet rich in vitamin B12 can help prevent deficiencies and ensure that our bodies are receiving the essential nutrients needed to maintain health and well-being. If you’re a vegan or vegetarian, you may need to take a vitamin B12 supplement to ensure you get enough of this essential vitamin. Vitamin D for Fatigue Vitamin D is a key nutrient it is a fat-soluble vitamin and a hormone. It has been found to be beneficial in combating fatigue, as it helps the body absorb calcium and phosphorus, which are important for energy production. Vitamin D also helps regulate mood, improve sleep quality, and even reduce the risk of certain diseases. It is made by the skin from the sun or can be found in a small range of foods including oily fish, egg yolks and mushrooms. By making sure we get enough of this essential vitamin through dietary sources or supplements, we can make sure our bodies are functioning at their best and combat fatigue effectively. Fatigue -What to reduce or avoid Fatigue and Caffeine Caffeine and sugar are two of the most popular substances consumed daily around the world. Caffeine is a stimulant that can help improve mental alertness and
