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What bedtime snacks can give you a better night's sleep?

4/7/2022

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Generally, you don’t want to eat too much right before bed, as it can negatively impact your sleep. But if you are going to snack after dinner, there are certain foods that are better than others - including some that just might help you get more sleep!.

What exactly should you eat if you're looking for a bedtime snack that can give you some serious sleep-boosting benefits?  Fitbit gives a suggestion on five snacks you could try and include into your bedtime routine...

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Fueling a healthy body in winter

21/10/2021

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Winter is on its way, and there are only a few Fridays left until Christmas. As the year draws to a close, it is important for us to not forget our healthy eating goals and indulge too much in the foods we crave. 

Whether you are running your own business and need the energy for working at home, taking on a new compliance training course, or managing your family - fueling the body the right way is important for everyone. 

When the festive season comes around it is all too easy to dip a finger in every pie, literally, but today we want to give you some healthier food options that will fuel a healthier and happier body. 

These recipes are simple and will keep you healthy and strong all season long. 

Spicy chicken tacos
These simple and spicy tacos will be the best option for a family get together or even a small family dinner on a Friday night. Full of veggies and flavour, this is a healthy alternative to your Friday night takeaway. 

Ingredients: 
  • 4 chicken breasts, sliced thinly 
  • 1 sachet taco seasoning 
  • 1 tbsp olive oil 
  • 1 large beef tomato 
  • ½ jar jalapeño slices 
  • 2 large avocados 
  • 1 bunch coriander 
  • Juice of 1 lime
  • 16 soft corn tortillas 
  • 1 head romaine lettuce 
  • Sour cream 
  • ½ cup shredded cheddar cheese 

  1. Put your chicken in a tub and add the taco seasoning and olive oil. Leave for 1 hour or overnight. 
  2. Once marinated, heat up a frying pan with some oil and add the chicken. Fry until dark and crispy. 
  3. Heat your corn tortillas over a flame or in the microwave. 
  4. Make your salsa by chopping your beef tomato, half of the coriander, and half of your jalapeños. Mix together and squeeze on half of your lime. 
  5. To make your guacamole, mash your avocados, add the rest of the lime, coriander, and chopped jalapeños. Season with a little salt. 
  6. Slice your romaine lettuce thinly. 
  7. Serve everything on a platter and allow people to assemble their own tacos! 


Buffalo chicken salad bowl 
What could be better than a bit of buffalo chicken? Even when you are on a diet it doesn’t mean you have to miss out on big flavour. This spicy topped salad is a great way to enjoy the flavours you love with less fat. 

Ingredients: 
  • 2 chicken breasts, chopped 
  • 3 tbsp hot sauce 
  • 2 tbsp butter 
  • 2 tbsp honey 
  • Romaine lettuce 
  • Red onion 
  • Tomato 
  • Garlic and herb croutons 

  1. Add the hot sauce, butter, and honey to a pan and simmer for 10 minutes until thickened. Set aside. 
  2. Slice some red onion very thinly. 
  3. Slice and chop your tomato. 
  4. Slice your lettuce thinly. 
  5. Pan fry your chicken for 6-8 minutes until cooked. Once cooked, add the buffalo sauce and mix. 
  6. Assemble your salad by adding all of the veggies followed by some croutons and finish with your buffalo chicken. 


Meatball courgette boats 
Meatballs are a staple food for many households, but meatballs doesn’t always have to mean spaghetti. These easy courgette meatball boats are medicine you need for a carb loaded weekend. 
Ingredients: 
  • 500g beef mince 
  • 1 large egg 
  • 2 tbsp Parmesan 
  • 1 tbsp golden breadcrumbs 
  • 1 tbsp basil 
  • Salt and pepper 
  • 2 courgettes 
  • 1 tbsp mixed herbs 
  • 1 tsp chilli flakes 
  • 200ml tomato sauce
  • Shredded cheeses - cheddar, mozzarella,Parmesan 

  1.  Mix your beef, breadcrumbs, egg, Parmesan, and basil in a bowl. Season with salt and pepper. 
  2. Shape into meatballs and chill for 1 hour in the fridge. 
  3. Slice your courgettes lengthways in half and scoop out the seedy middles. Drizzle with some olive oil, and sprinkle on some mixed herbs and chilli flakes. 
  4. Bake for 20 minutes in the oven. 
  5. Once chilled, add the meatballs to a tray and grill under the broiler for 10 minutes until browned all over and cooked through. 
  6. Remove the courgettes and add some meatballs to each. 
  7. Spoon over some tomato sauce and add some shredded cheese. Bake for 10 minutes until melted and bubbling. 
  8. Remove and serve with a fresh salad. 


Garlic butter steak and greens 
This easy leash steak recipe will give you everything you need from a comfort meal but also many amazing greens to fuel your day. 
Ingredients: 
  • 2 rump steaks
  • 3 tbsp butter 
  • 2 cloves garlic 
  • 1 sprig Rosemary 
  • 1 sprig thyme 
  • 1 tbsp chopped parsley 
  • 100g tenderstem broccoli 
  • 100g asparagus 
  • 100g green beans 

  1. Allow your steaks to come up to room temperature, and then season with salt, pepper, and add some oil. 
  2. Add to a smoking pan and cook to your liking. When you flip over to the second side add Rosemary and thyme on top of the steaks and allow those oils to boil flavour the meat. 
  3. Steam your veggies. 
  4. In a pan, add your butter, finely chopped garlic, and parsley. Melt and simmer for a couple of minutes. 
  5. Serve your steak on a plate with the veggies and pour over some of your garlic butter. 

Vegetable tortellini 
This veggie packed meal can be eaten as a simple lunch time meal prep or can be a great family meal midweek. The great thing about this is you can mix and match the veggies you add depending on what you have in the house. 
Ingredients: 
  • 400g spinach and ricotta tortellini
  • 400ml tomato sauce 
  • 1 butternut squash 
  • 1 courgette 
  • 1 aubergine 
  • 1 carrot 
  • 1 red bell pepper
  • 200g halloumi 
  • Shredded Parmesan for serving 

  1. Chop up all of your veggies and add to a baking sheet. You can season with salt, pepper, and olive oil and then roast for 45 minutes. 
  2. Chop your halloumi into slices and grill on a pan for a few minutes until golden. Chop into small cubes.
  3. Add your tortellini to a pan with boiling water and boil for 3 minutes. Drain and add back to the pan with all of your other ingredients. 
  4. Mix well and serve. 
  5. Sprinkle some Parmesan on for salty flavour. 

Ginger shot 
Some of the foods you eat or drinks you enjoy will not be a full meal, and this homemade ginger shot will give you a boost every morning and will boost your metabolism ready for a healthy day of eating. 

Ingredients: 
  • 1 ginger root
  • 1 lemon 
  • 150ml coconut water
  • 1 tsp cayenne pepper 

  1. Peel your ginger root. The easiest way to do this is by using the back of a spoon. 
  2. Add your ginger, coconut water, cayenne pepper, and lemon juice into a blender and blender for a few minutes until smooth. 
  3. There will likely be some stringy ginger bits left in the mixture, so run your shot through a sieve to get rid of any large pieces. 
  4. Drink 50ml in the morning before you start your day. 


Chicken Parmesan 
Chicken Parmesan doesn’t always have to be a fatty meal. This simple and less fatty version is much healthier and can be easily made during the week. 
Ingredients: 
  • 4 chicken breasts, butterflied and smashed thin
  • 2 tbsp flour 
  • 1 tbsp cornflour 
  • 1 tbsp basil 
  • Tomato sauce 
  • Mozzarella 
  • Parmesan 

  1. Season the chicken with salt and pepper. Sprinkle some flour and cornflour on each breast. 
  2. Heat up a pan with some oil. Add your chicken and fry for a few minutes on each side. 
  3. Add the chicken to a baking dish and spoon on some tomato sauce, followed by some mozzarella and Parmesan. 
  4. Bake for 15 minutes in the oven until bubbling and melted. 
  5. Add some basil to garnish and then serve with a fresh salad. 

All of these recipes are achievable during your busy week and they will add some healthy and delicious foods to your menu. 

​
It's also important to stay healthy in the Winter months through exercise. You can check out this guide to staying fit during the holidays, which helps you fit exercise into your busy schedule!
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Heart healthy food - Why eat heart healthy foods?

20/5/2021

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Image credit: Brooke Lark from Unsplash
When searching for a new food, I often look for products from companies that specialise in the products you will be buying. If they have products you like there is a good chance they also have products that are good for your heart.

So you might ask, "Why should I buy heart healthy foods instead of a product that is only good for my heart?" Well let me tell you it is a lot better for your health. When you use food with a high fibre content, you will feel more full for longer periods of time.

You get more of that feeling of satiety, the feeling you do not want to eat and thus you will be less likely to overeat. It is the same concept behind fibre. When people consume foods with a high fibre content, they do not eat as much of it. You feel full for longer periods and thus you do not over eat.

The problem though is that not all foods contain fibre. So you end up not getting the full benefit of it. In addition, foods that do contain it, it has a limited processing life. So once it gets into your system, it is already done for.

One good alternative is taking foods that are already good for your heart as opposed to products that claim to be good for your heart. There are some foods that have low levels of cholesterol. This means you get the full benefit without eating foods that give you the full effect of it, which could be detrimental and give you heart palpitations.

A good example are fresh fruit juices. You can take those juices with a low fat or low calorie yogurt or shake. You are not eating your heart on a plate. This also includes whole wheat pasta and whole grain rice. It is best to soak and cook these foods.

Another good example are supplements like omega 3. If you want to take fish oil, there are some fish oil supplements that are the equivalent in omega 3 to the amount you would get from eating a fatty fish. This makes it much easier to get the benefits of the supplement. However, it is important to remember that you will not get the same benefits from taking these supplements on a daily basis. These are high DHA and EPA foods that help maintain your good health.

You are able to take more of these food supplements without overexercising.
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5 Sweet, better-for-you breakfast recipes

24/3/2021

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Image credit: Pyure
Pancakes, waffles, French toast: there’s nothing better than comforting, carb-friendly breakfast foods. Whether you’re cooking up a weekend brunch for your family or looking for a quick, kid-friendly breakfast-for-dinner recipe, these 5 dishes use better-for-you ingredients like stevia and almond flour to make your favorite breakfasts guilt-free. Top off your pancakes or waffles with Pyure’s Harmless Hunny Alternative or Organic Maple Syrup Alternative to start your day on the right foot. 

You can read more over at Pyure...
​
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Making good choices in the time of COVID-19

15/3/2021

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At the peak of the pandemic, there were new guidelines seemingly every day to help us stay safe and lower our risk of catching and transmitting COVID-19. Today, the advice is clear. Wash your hands regularly, wear a mask and keep your distance from others. 

​There are other ways you can make healthy choices beyond virus prevention: changes to your diet, exercise and mindset. These lifestyle changes may not completely prevent your risk of catching coronavirus, but they can boost your immune system, help keep your spirits high and make your body stronger for whatever life throws at you. Here are some simple changes you can make to stay fit and healthy in the midst of a pandemic. 

You can read more about how to make better choices with your diet over at Pyure.
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New nutrition label makes it easier than ever to spot health food imposters

11/2/2021

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Judging whether a food or beverage is remotely good for you isn’t always easy. You can spot the obvious junk fare like cookies, chips, and ice cream, but everything else seems to have some sort of healthy-ish sounding claim slapped on the package (Grain-free! Natural! Heart healthy!). Unfortunately, so many of these claims are just fluff. That’s why scanning the nutrition label is essential for making smart supermarket picks — and lucky for all of us, it just got its first makeover in 27 years.

In 2020, thanks to a requirement from the Food & Drug Administration (FDA), all food and non-alcoholic drink manufacturers with $10 million or more in annual sales started using a revamped nutrition facts label on their products. (Manufacturers with lower annual sales have an additional year to comply.) 

You can read about the changes to the new label features over at Pyure...
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Four ways to keep yourself motivated for a healthy lifestyle

20/12/2020

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Image credit: congerdesign on Pixabay
We’ve all faced times where no matter how hard you try, you just can’t stick to a healthy routine. Just thinking about exercise or cooking a healthy meal can be daunting, and with fast food being, well, fast, it’s not difficult to see why so many struggle to stay motivated with a healthy lifestyle. ​
It happens to everyone, there probably isn’t one person who can say they have never had a period of time where they have had some time away from eating right and exercising as often as they should. 

Finding the motivation to look after yourself doesn’t mean that you need to spend hours in the gym or spend one day a week prepping healthy meals, you can do it so much easier. 


Let’s have a look at some of the ways you can stay motivated below: 


Give Yourself A Real Reward

No, this doesn’t mean eating an entire cheesecake after a run, it’s about giving yourself something that is going to help you get closer to your goals. Why not indulge in an episode or two of your favourite tv show or reading about the
Association of Naturopathic Practitioners after your workout, to enable your muscles to recover? Or treat yourself to a massage after two or three weeks on track with your exercise routine. After you have eaten a healthy meal, reward yourself with some self-care such as taking a hot bath or home spa-treatment. 


You are trying to live a
healthier lifestyle, so the best thing you can do is to stop rewarding yourself with junk food, one of the main causes of a bad diet. Exercise will slowly become a habit, and your motivation will grow as you reward yourself in a positive way. 


Set Yourself A Commitment Contract 

We can make a promise after promise to ourselves, however, research shows us that we are more likely to eat well and exercise when we make the commitment to some one else such as our family or friends. Why not set a contract with your family to state you will workout three times a week for 30 minutes and that you will cook at least one healthy meal each day so you can be healthier for them?


Turn Your Workouts Social 

In the world of today, it is very common to see people using social media as a way to stay accountable for their progress or commitment to living a healthy lifestyle. Whether it’s sharing their weekly weigh in, showing progress pictures, showing methods of exercise, or sharing pictures of your food, sharing them on social media may be a good way to keep you on track.


Always Remember The Why

There is going to be a reason why you want to live a healthier lifestyle, so, remember what it is when you feel yourself slipping. Whether you’re doing because you’ve gained a little weight over Christmas or through pregnancy, or you’re trying to minimise the risks from an underlying health condition, always think back to the reasons why you are making changes. 


Remember changes aren’t going to happen over night, therefore, you shouldn’t expect them to. Don’t give up at the first hurdle, in fact, don’t give up at the tenth. No one said that making changes towards a healthy lifestyle was easy. Do you have any tips on how to you can stay motivated? Please share them in the comments below.

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10 Breakfast Rules For Weight Loss

1/12/2020

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Whether you call it breakfast or it’s just the first meal you’re eating later on in the day, what you choose can help set you up for weight-loss success.  You can read why the research out there shows the benefits of eating a morning meal.  You can read more over at myfitnesspal.com...
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How to Avoid the Junk Food Trap!

15/10/2020

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Most of us have too much chaos going on in our lives to consciously focus on every bite we eat, the secret is to change your environment so it works for you rather than against you!  Psychology Today has some insight into how to avoid the junk food!
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17 Expert Weight-Loss Tips!

25/8/2020

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Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.  Coach Magazine has the full guide for you...
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10 reasons why you're always feeling hungry!

13/8/2020

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Feeling hungry is a normal part of life and is a signal that your body is lacking the energy it needs to function to its highest ability.  Most people tend to get hungry before their next meal and hunger can also be increased if you've done more exercise than usual.  The Sun has 10 reasons why!
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Why eating as a family matters!

28/12/2019

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Life is busy these days, everyone goes about their day and then you're going to bed!  myfitnesspal.com has a feature on why eating as a family is so important!
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How to enjoy Christmas and not put on weight!

20/12/2019

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Festive office parties, Christmas lunches, edible presents, the calories will be coming on if not already!  But you can enjoy the food and not put on a load of weight if you plan it well enough!  The Sun has some tips that may well help the mindset!
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Best breakfasts for dieters!

18/11/2019

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Photo credit: BT.com
Breakfast is the most important meal of the day and its good to know what you should be eating to get the best out of the start of your day!  The Sun has more!
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What happens when you stop eating sugar?

14/11/2019

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We all know that sugar is bad for you, especially the extras that aren't natural, Women's Health can tell you what will happen to you when you cut these right down!
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Stop eating lunch at your desk!

1/11/2019

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Photo credit: Irish Times
It's just easier isn't it?  Working behind a desk, you have your lunch in front of you and you start to eat.  But myfitnesspal.com are going to tell you why you need to step away from the desk!
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Size 22 bridesmaid lost 6st snacking more!

24/10/2019

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The moment Bethany Duffield was asked to be a bridesmaid, it was the incentive needed to lose weight!  You can read more about this in The Sun!
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Having a sense of purpose!

15/10/2019

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Photo credit: Thrive Global
Whether its a weight loss plan, a new job or just some motivation to get you going, if you don't have a purpose for it, it could spectacularly not get very far!  myfitnesspal.com have more insight!
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Immune system boost!

14/10/2019

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Photo credit: CAA South Central Ontario
Autumn is upon us, well, the UK anyway and its time to get you protected against the nasty colds and flu season!  TonyRobbins.com has some tips on how to boost your immune system!
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Sober October!

7/10/2019

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From clear skin, no hangovers and weightloss, Sober October is making an impact already!  The Sun has plenty of good news to say exactly what you are doing for your body!
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Top 40 secrets to happiness!

7/10/2019

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What makes you happy?  The answers vary from one person to the next, a cup of tea for one person is another's glass of wine!  Bupa Care Homes carried out a study and you can read more in the Mirror!
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How many calories do you need?

4/9/2019

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Photo credit: Buzzfeed.com
Just because there is a recommended calories allowance intake doesn't mean you need to fill your quota!  Fitbit.com has help on hand!
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How to snack and stay slim!

19/8/2019

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Photo credit: Realbuzz.com
Believe it or not, it is possible to snack and still stay slim.. if you eat the right things!  Healthy, low-calorie snacks are the way forward!  The Sun has more on how to help yourself and that health of yours!
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How to deal with late night munchies!

15/8/2019

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You've had a long day and somehow despite temptation, you've still done well with your eating.  But as you settle down for the evening, you get that urge to go and raid the fridge or cupboards in search of 'something nice!'  We have all been there!  myfitnesspal.com has a list of 12 ways you may be able to that temptation!
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Foodie to fitness fanatic!

13/8/2019

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From foodie to fitness fanatic!  Its very possible but sometimes only the strongest wills can get you from A to B!  You can read Aaron's fitness journey via the good people at myprotein.com
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