Hello again from Nichola! This week on Ask a #RealBride Nutritionist: 12 Tips for Your 2018 New Year’s Health and Fitness Resolutions. Big picture for 2018? Forget the fad/crash diets this January and focus on making small, sustainable changes instead. These tips will help you to save time (leaving more time to scroll Pinterest!), and will increase your nutrient intake to help you to feel and look your very best. After all, it’s not about diets, it’s about a way of life.
1) Do a Meal Plan for the Week: Writing out a meal plan is essential if you want to improve your dietary intake. It helps you to write your shopping list and could even save you money. Make sure to write down where you’re going to be throughout the week and remember that you don’t need 7 new or different breakfasts, lunches and evening meals; you could alternate between a couple or add in just one new recipe that you want to try out along with classic recipes the you know and love.
2) Make your Smoothies Green! Smoothies aren’t just for fruit, they’re for veg too; and I promise you that adding leaves such as spinach, iceberg lettuce and kale doesn’t alter the taste, it simply adds fiber as well as nutrients such as vitamin A, vitamin C and vitamin K. Get into the habit of adding a handful of greens before you blend; to start you could try a Green Monster Smoothie made from; 1 banana, 200ml milk of your choice, a handful of blueberries and a handful of spinach.
• 2017 GOLDEN MOMENTS & 2018 GOALS! • 💛👊🏻 Happy New Year’s Eve guys! So with 2018 just around the corner TODAY is the day to reflect on your #Goldenmoments of 2017 & to write down your GOALS for 2️⃣0️⃣1️⃣8️⃣ .. I’ve never done this before but I’ve written a really personal post sharing with you my top moments from this year & my 4️⃣ main professional & personal goals for next year! 👯♀️If you want accountability then make sure to write down your goals at the least & even better COMMENT THEM DOWN BELOW TOO so we can keep each other accountable & check back every few months as the year goes by. 🙌🏻 I’m so excited for 2018 & hope that you like the sound of my second goal the most!!! 🙂📚🧡👇🏻 READ MY REFLECTIONS & MY NEW GOALS IN MY LATEST BLOG POST 👉🏼 http://nicsnutrition.com/2017-highlights-2018-goals-goldenmoments/
3) Switch to Plain Yogurt and add your own Flavors: Natural yogurt can be a great source of probiotics aka friendly live bacteria that have beneficial effects on gut health, in addition to being high in protein and providing minerals such as calcium and phosphorus. Buying plain yogurt means that you’re not paying for added refined sugar and you can control exactly what goes in it. A few of my favorite heathy yogurt additions include cinnamon & banana, strawberries & flaked almonds as well as baked apple pieces & honey or raisins.
4) Stock up on Tinned Salmon: Tinned salmon is much richer in heart healthy omega-3 fatty acids in comparison to tinned tuna or white fish such as cod or haddock. We should aim to eat two portions of fish a week, one of which is oily and tinned salmon, as well as mackerel, pilchards and sardines all count as being ‘oily’. Tinned salmon is also cheaper than fresh salmon and goes perfectly in homemade salmon fish cakes (there’s a recipe on my website for those!).
5) Bulk out your Meals with Foods Inexpensive in Calories: You may have seen a few ‘vegetable’ trends popping up over 2017 and two of my personal favorites are courgette-oats (or ‘zoats’ if you’re American) made by grating 1/2 a raw courgette into oats before adding milk and cooking (I love to add some cocoa & stevia afterwards for flavor!) and cauliflower couscous; made by breaking up cauliflower in a food processor into small pieces before pan frying or cooking in the microwave; served with a chili not many people would notice the difference! And the uses of cauliflower don’t just stop there, you can boil and mash it too (adding in a dollop of cream cheese makes it taste amazing!) or you can make it into cauliflower pizza (one of my favorite recipes!).
Happy #stpatricksday 💚 !! In true spirit this morning I had a green smoothie made from banana 🍌, spinach 🍃, milk & whey protein & for lunch I'm having smashed avocado 🥑 on toast with eggs 🍳 & aubergine 🍆 + mushrooms 🍄 fried with miso paste & tomato purée 🍅👌🏼 .. I'm going to add some peas to my dinner tonight 😂👏🏻 #avocadotoast #scrambledeggs #lunch .. what are you having?! 🥗🥝🥒🍐🍏🍵
6) Keep Frozen Vegetables in your Freezer: As well as having a much longer shelf life, frozen vegetables often have much more nutrients than their fresh equivalent; this is because they are frozen soon after the point of picking; retaining almost all of their nutrients. Frozen vegetables also require no chopping and cook quickly meaning they can added quickly and easily to a variety of dishes; you could add chopped frozen peppers to a chili or frozen peas to a fish pie.
7) Use up Over-Ripe Bananas: Instead of binning ‘over-ripe’ bananas put them to good use. You could mash them into a pancake batter or make a pancake mix from 1 mashed banana and 2 eggs, or you could peel them, chop them and freeze them for smoothies or to make banana nice-cream; simply blend chunks of frozen banana in a food processor and hey-presto healthy ice-cream is created! Or you could even bake them into banana bread!
This is your SUNDAY reminder! 👋🏻 👇🏻 📝Meal Plan Written 📌Shopping List Done 🥑MONDAY Lunch Packed 🍎Snacks Chosen 🏃🏻♀️Workouts Scheduled ✅Ready PS the pic above is the ultimate healthy snack.. my healthy banana bread! 🍌 🍞.. the recipe is on my blog 👉🏼 http://nicsnutrition.com/healthy-banana-bread/ ❤️ #bananabread #dietitian #mealprep #cookwithcookbook
8) Cook in Bulk: If you’re making dishes such as fish pie, chili, curry or a stir fry make sure to cook more than what you need. Leftovers are great for packing up and taking to work the next day for lunch, as well as being an ideal back-up for when you don’t have time to cook on an evening; you could keep leftovers in a container either in the fridge for a couple of days or in the freezer for a couple of weeks. Just make sure to label the container with the contents before you freeze so you know what you’re heating up!
9) Drink more Water: You’ve heard it before and you’ll hear it again, as most of us need to drink more water. All drinks count towards our fluid intake but water is one of the best as it’s both calorie and sugar free meaning that it won’t rot your teeth or contribute to weight gain. Drinking water helps us to regulate our true hunger signals, prevent headaches and keep our body regular. A simple way to tell if you’re hydrated is to look at the color of your urine; if it’s dark then it’s probably a sign that you need to drink more.
10) Use the Correct Olive Oil: Olive oil is rich in mono-unsaturated fatty acids (MUFAs) which are heart healthy, but did you know that there are two types and they have very different uses. Extra virgin olive oil (EVOO), which is usually darker in color and stored in a green colored bottle, shouldn’t be heated and instead should be used for drizzling over salads and pastas as well as using in dips. Regular or refined olive oil, which is usually much lighter in color and kept in a see-through bottle, is more heat stable and so is suitable for everyday cooking.
11) Look at the Ingredients List: If someone asks me if a product is ‘healthy’ then the first thing I do is turn the packet over and look at the ingredients list which is listed in order of contents (the main ingredients are first). Checking the ingredients list is especially important when it comes to buying packaged/processed foods as a manufacturers’ main priority is for the food to taste good, rather than it be good for your health. If sugar is the first or second ingredient on the list then you may want to consider buying an alternate brand. Top products that I would recommend checking are: breakfast bars, yoghurts, dried fruit, ready meals and cereals.
*HOW TO REDUCE STRESS/EMOTIONAL EATING* In the March/April edition of @superfoodmagazine (which is the BEST magazine if you're interested in food, health & cooking!) there's an article from me all about "My 10 Top Tips to Reduce Stress & Emotional Eating" & here it is for you to read (link below). Do let me know if you pick up a copy as it's crammed with healthy recipes as well as another article from me all about should we be eating meat or a plant based diet! Have a lovely Sunday xx BLOG POST LINK: http://nicsnutrition.com/beat-stress-emotional-eating/ P.S In the current/last edition I wrote articles on 'how to give your kitchen a healthy makeover' & 'my top tips for feeding fussy kids'! SUPERFOOD MAGAZINE: http://www.superfoodmagazine.com Image by @fieldsphotographylondon
12) Do a Food Diary: The truth is we often forget about what we eat: We may think that we remember what we ate but quite often those ‘unplanned snacks’ can get forgotten about – handy when we’re trying to justify that evening chocolate bar! Writing down everything that you eat during the day can be a powerful tool if you’re trying to make dietary changes: A food diary can act as a personal tracker to monitor daily intake; at the end of the week you can then look back and see how well your eating plan went. My top tip is to focus on what you should be eating more of, rather than less of i.e. 5 portions of fruits and vegetables a day, fish twice a week (one of which is oily) and wholegrains instead of refined grains.
I really hope these tips help your 2018 to get off to a great start and happy wedding planning!