Healthy Eating Week

Healthy Eating Week 2018

Healthy Eating Week runs from 11-15th June 2018. Whilst we should be eating healthy as much as possible throughout the whole year, Healthy Eating Week is a great time to re-focus, get back on track, source some new recipes and improve our health. We wanted to share some of our top tips, meal ideas and other info to help you get on track to a healthy lifestyle.

Our favourite healthy foods…

As it’s Summer, salads are all the rage! They are light, yet filling and you can have soooo much variety! When I was a kid, salad to me meant ‘tomatoes, peppers, cucumber and lettuce’. Sure this is salad, but it can get a bit dull pretty quickly, so why not mix it up with some of these other colourful, flavoursome ingredients?

  • Olives
  • Spring onion (green tops only)
  • Radish
  • Carrot
  • Red cabbage
  • Zucchini / courgette
  • Figs
  • Grapes
  • Lemon juice
  • Pine nuts
  • Walnuts
  • Pesto (1/2 table spoon and make sure it doesn’t contain high FODMAPs like garlic)

Once you’ve got your new and improved salad dish, why not add some chicken, steak, tuna, salmon, prawns, tofu or cheese? So many options!

Roasted veg, with any meat, fish or vegetarian substitute of your choice, is also an amazing and healthy dish! We like to roast up courgettes, peppers, carrots, butternut squash (keep it under 30g) and parsnips!

With food, just try to eat natural foods as much as possible salad, fruit, veg, meat, fish, eggs etc and keep processed food to a minimum!

Exercise

Whilst it’s Healthy Eating Week, we thought we’d look at the whole picture of a Healthy Lifestyle. Regular exercise, along with eating right are two of the most important components of a healthy lifestyle… there are others like sleep and reducing alcohol consumption which I’ve mentioned below.

Those who don’t currently exercise on a regular basis (at least 3 times per week) often see exercise as a chore and something they haven’t got time for or can’t be bothered with. However, when you get back into the swing of it, it’s likely you’ll find it fun, you’ll feel so much more awake, productive and alive! As of January, I got back into exercise and really enjoy it now. I have started to see results too and notice how much fitter I am when I go to the same classes each week than I did when I first started them at the beginning of the year.

It helps to have an exercise buddy, so you can each motivate each other to go and have a little healthy competition! If you hate the gym, then get outside and enjoy the countryside by cycling or running. Or why not try some new classes, I really enjoy spin, yoga and circuits. I find I push myself in those classes more than I do in the gym!


When you get into a routine with it, it really isn’t that bad!


Alcohol & Sleep

We all know that alcohol equals weight gain. I often used to forget how many calories each glass of wine had and forgetting it contributed to my overall calorie intake for that day until I started using My Fitness Pal and had to add all my drinks into it too… it was a scary reality!

Drinking alcohol also often results in eating unhealthily, during the day/night of drinking as well as during the hangover period the next day! Try to do 5 days off alcohol per week and then only one or two drinks on your drinking days. You’ll soon notice how much better you feel and more awake/alert/productive on your non-drinking days! The Drink Aware app is great to keep track and shows you how many calories and how much you’ve spent on alcohol!

Sleep is another huge contributor to a healthy lifestyle. Getting enough good sleep, allows us to function soooo much better! When we’re tired, it can lead to over eating, feeling lethargic and not wanting to do any exercise. Drinking alcohol disturbs sleep so it’s another reason to avoid it!

We hope we’ve inspired you to look at changing your habits and moving towards a healthy new lifestyle! If you have any questions or any further tips for our followers please get in contact – hello@bayskitchen.co.uk.

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