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Fibre

How to get 30g of Fibre every day

For breakfast, you can have cereals and berries. It should contain 80g of berries and 40g of bran. This will give you a total of 14.2 g of fibre (11g in cereal and 3.2 in berries).

For lunch, you can eat tuna, sweetcorn, wholemeal bread, lettuce plus an apple. This meal contains 8.3g of fibre.

Your dinner can have roasted vegetables such as onions, courgettes, squash and peppers, couscous and chicken. This meal contains 7.6 g of fibre.

For snacks, eat a banana and 25g of almond to get 5g of fibre.

At the end of the day, your total fibre intake will be 35g which is enough for the body.

How can you increase your fibre intake?

Eat a variety of wholegrain foods such as wholemeal bread, brown rice and pasta.

Have breakfast cereal which is high in fibre including porridge, bran, Weetabix, shredded wheat and muesli with no sugar.

Aim to eat plenty of vegetables, have them with your meals or as snacks together with fruit. You can also eat them raw.

Snacks rich in fibre include houmous, nuts, rye crackers, oatcakes, all vegetable and fruit

Eat food which is high in fibre and protein like lentils and pulses. These can help you feel satisfied by bulking your meal.

Reference: Scientific Advisory Committee on Nutrition (SACN), Nourished life UK


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Yoga can improve your health and fitness

What is Yoga?

Yoga has become one of the most popular workout for those who are looking to gain flexibility, strength and even lose weight. It can be done from the privacy of your home, gym studio or in a classroom. It is great for reducing stress and allowing for greater relaxation. Once you get into Yoga though, you learn that it is so much more than just a usual fitness workout.  Yoga is a philosophy, a passion and a way of life for many people involved in it. You may doing yoga for the exercise, but soon find yourself wrapped in this philosophy and spirituality that Yoga brings along with it. For more information visit everything yoga

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Hydrate Your Body

Hydration Before and after exercise

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Water is vital for your life. Without water it could result into death. Lack of enough water could distort your body’s functioning making you feel unwell. You lose water whenever the body is getting rid of waste. This could be through breathing, sweating, urine or faeces. When you are exercising, all the above processes will speed up resulting into the need for more water. This is why it is essential to hydrate before and after exercise. 

Importance of water in the body

According to Margot Rutigliano, water helps with transportation of food nutrients and oxygen to body parts such as muscles and carry away waste from them.

Chemical reactions in the body take place with the help of water for example digestion of food in the stomach.

Water helps to lubricate body parts for example the joints during exercise and eyes.

Water acts as a coolant therefore regulating body temperature.

Water also contains minerals such as magnesium which are essential for body functions.

How much water do you need?

The amount of water you need will be determined by a number of factors such as the weather conditions, level of physical activity and your body size. You need about 30 – 50 ml of water per 1 kg of your body’s weight.

You can get water into your body by eating healthy foods such as vegetables or drink it directly from a bottle.

How to know that you are hydrated?

The colour of urine and level of thirst will determine the amount of hydration in the body.

Colourless urine to pale gold means that you are hydrated. Brown coloured urine is an indicator of dehydration.

How to hydrate before and after workouts

Determine your body weight and drink accordingly.

Drink about 1 litre of water before intense exercise.

Drink another cup of water during exercise. You can carry this in a bottle and drink every 15 minutes. Add some electrolytes as needed.

Drink some water with a mix of protein and carbohydrates after exercise for recovery, about 30g of carbs and 15g of protein.

 

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Don't Forget To Have A Balanced Diet

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A well balanced diet contains portions of foods from the five main groups including plenty of fruits and vegetables, starchy foods, protein and healthy fats.

Nutrition Advice