New year nutrition
8 quick wins from the gym team to help your 2018 nutrition plan
We all start January with fantastic intentions. To help you stay on track we asked the gym team for their top quick wins to make a nutrition plan achievable.
Think drink
We are all guilty of not counting the calories we drink and they can add up! The average pint of beer contains 180 calories while a glass of wine can be 228 calories. Limit your alcohol intake to reduce calorie consumption and you’re on to your first quick win of the year.
Easy substitutes
It’s easier to make and stick to small changes. Swapping white rice/pasta/bread with wholegrain versions are a great first step as wholegrains will help you feel fuller for longer and are a great source of fibre. Try also substituting processed vegetable oil for healthier olive oil. Make one change at a time until you find the overall plan that suits your needs (and taste buds) best.
Cook big
When pushed for time, we can tend to reach for the unhealthy quick meal choice in the cupboard. Our top tip is to bulk cook your meals for the week ahead and freeze them in smaller portions. Try chicken or lean minced beef with a handful of brown rice or sweet potato and vegetables.
Get fruity
Aiming for 5 fruits or veg a day can seem daunting, so start off by gradually adding them into your daily diet. For example, have an apple rather than a packet of crisps or raw carrot sticks instead of that chocolate bar. Aim to get at least 2 different kinds of veg on your plate in the evenings. Challenge yourself to make the tastiest smoothie with at least 3 different fruits.
Water is key
If you have a busy hectic schedule, you may sometimes forget to drink your recommended 2 litres of water a day. Make sure to always have a glass of water with each meal. Invest in a good water bottle (preferably BPA free) that can sit on your desk to help encourage you to drink more as well.
No cold turkey
Weaning yourself off the “bad stuff”, like alcohol and chocolate is easier than going cold turkey, which may make you depressed and demotivated. There should always be a little room for indulgences, so treat yourself rarely and you’re more likely to stick to the whole plan.
Planning
Plan your exercise and nutrition plans accordingly. Whatever your goals, timing your meals well will help your body convert food into energy ready for your workouts and prevent gastrointestinal distress. For most gym users this means eating a well-balanced meal 1-2 hours before exercise, which includes plenty of healthy carbohydrates for energy. Within an hour afterwards, you should include a higher proportion of protein to rebuild your muscles.
Our gym team have come up with a few ideas for pre & post workout snacks for you:
Pre-workout
Peanut butter sandwich (wholemeal bread) and a banana
Low fat Greek yoghurt and berries
Oatmeal made with low fat milk & fruit
Handful of nuts and raisins
Post workout
Recovery/protein smoothie made with low fat milk & fruit
Turkey in a whole grain wrap and some berries
Low fat chocolate milk
Low fat yoghurt with berries
Goals
Set yourself a ‘real-life’ goal. If you want to lose weight, re-set your goal to be able to fit into that pair of jeans you haven’t been able to wear in ages. This way you have more focus and motivation as you are concentrating on something more specific than just ‘losing weight’. The sense of achievement when you are able to slip into your jeans is even greater!
Always keep your goals in mind. Stay focussed with what you eat and how you train and you will get you there faster. Good luck!
