Last update August 1, 2010 9:37 PM          Email us
 

Nutritional Advice

This page will hopefully assist you with different aspects of nutrition by giving ideas and tips on healthy eating, recipes, eating for muscle build and info' on any other issues surrounding nutrition.


One of the most important aspects in any fitness and training regime is nutrition; healthy eating is more important now than ever, with obesity and cholesterol rising it is important try to keep fit and look after yourself, fitness is an important part of any lifestyle but just as important is healthy eating.
Junk food and things like chocolates are quick fixes that only supply a short term energy boost, by replacing these things with healthier items you can still get the sweet tooth kick that a lot of people crave, still look after your body and avoid putting on those unwanted pounds and inches.
Simple replacements like raisins, nuts or some other natural product can easily get you over the craving's or try freezing some grapes and when you feel like diving into the sweets or biscuit barrel instead go to the freezer (it works I've tried it).


Below I'll give you a few healthy recipes, smoothies and menus that I've collected over time, I'll change these over on a regular basis and after a while you will be able to come up with your own ideas for healthy eating.


Personally I'm a lover of smoothies and like to experiment with different flavours; a common misconception is that a smoothie must contain fruit, actually some of the healthiest smoothies are the one that mix fruit and veg or are wholly veg, below is an example of a smoothie that is a good pick me up and energy supply.


This one is packed with vitamins B12, A, C and K and is excellent for boosting the immune system.
4 Carrots
1 Apple, unpeeled
1 Kiwi fruit
1 tbsp of Spirullina*
A handful of parsley


*For anyone not familiar with Spirullina I have placed a link to Wikipedia below, it is basically a very high protein supplement, i use it myself and it can be bought from most good health food stores in either tablet or powder form (I prefer the tablet form myself)


http://en.wikipedia.org/wiki/Spirulina_(dietary_supplement)


When it comes to choosing a healthy diet we are not all the same, not everyone likes the same foods or has the same tastes so it's all about experimenting.
I have found over the years that as I have started eating healthier my taste in food has expanded and diversified and foods that I never thought I would like have turned out not only to be the healthiest but also the tastiest.


I am not a believer in dieting as I think the same outcome can be achieved with sensible healthy eating and regular exercise, and some diets can do more damage than good (personal opinion), I would recommend everyone to take a look at what they eat and see if they could change it for the better.
The two links below give excellent info' on nutrition and healthy eating, the second one is American so some of the products may be unfamiliar , but it goes into detail of food contents for fat, calories, carbs, protein, cholesterol and saturated fat .
You can also find tables which show products that have the highest/lowest amounts of fat, protein, cholesterol and carbohydrate.


www.eatwell.gov.uk/foodlabels


www.ntwrks.com/~mikev/chart1.html


Healthy menu ideas


Breakfast
Homemade Muesli
Muesli is an easy, quick breakfast recipe that everyone can enjoy. Muesli is adaptable to your taste if you make it yourself and store it in airtight container. Just simply exchange the nuts and dried fruits for the kinds you enjoy.
1. Preheat the oven to 190°C, gas mark 5. Spread 350g jumbo oats in a large roasting tin and bake in the oven for 15-20 minutes, or until golden brown.
Tip into a large bowl and leave to cool completely.
2. Mix together 50g sunflower seeds, 50g pumpkin seeds, 200g mixed nuts (roughly chopped), 200g semi-dried figs (quartered), 75g fried cranberries, 100g dried apple (roughly chopped) and then toss with the oats.
To serve, soak a portion of muesli in a little yogurt or milk, overnight in the fridge, ready for breakfast the following morning.
Soaking the muesli softens the oats and will give it a lovely creamy texture.


Lunch
Spicy chicken and roasted vegetable tortilla wrap
The night before: pop chopped courgette, pepper, mushrooms and strips of chicken breast into a roasting tin.
Lightly brush with olive oil, paprika and ground chilli and put in the oven on a low heat until the chicken is well cooked and veg is tender.
In the morning: pack into a plastic container and take to work with a tortilla wrap and a handful of ready-washed salad leaves.
Add and take away different veg to suit yourself.
For freshness, assemble your wrap at lunchtime.


Dinner
Don't be intimidated by this fancy-looking breaded-salmon pinwheel, it's quite easy to do. This technique works best when you use “centre-cut” salmon fillet. If you don't have a centre-cut fillet or want to simplify the preparation, leave the fillet whole, spread the mayonnaise over it, top with the breadcrumb mixture and bake. To cut down on prep time, ask your fishmonger to skin the salmon for you. Serve with garlic-rosemary roasted potatoes and wilted spinach.


Makes 4 servings
ACTIVE TIME: 15 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1/2 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
1 tablespoon extra-virgin olive oil
1 tablespoon whole-grain mustard
1 tablespoon chopped shallot
1 tablespoon lemon juice
1 teaspoon chopped rinsed capers
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
1 1/4 pounds centre-cut salmon fillet, skinned and cut lengthwise into 4 strips
4 teaspoons low-fat mayonnaise
1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
2. Mix breadcrumbs, oil, mustard, shallot, lemon juice, capers and thyme in a small bowl until combined.
3. Working with one at a time, spread 1 teaspoon mayonnaise on a salmon strip. Spread about 3 tablespoons of the breadcrumb mixture over the mayonnaise. Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick though the end to keep the pinwheel from unrolling. Place in the prepared dish. Repeat with the remaining salmon strips.
4. Bake the pinwheels until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.


These recipes are just ideas and are from books and web sites that I have found over the years, these are not diet meals just healthy eating meals, I stress that I am not a dietician or food expert and these are just ideas that you may want to try.
Each month I will put up a different smoothie and meal plan for you to try just to give you a taste of what healthy eating is like.


Hope you enjoy.


 
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