Evening Snacking!

Do you always find your snacking before bed, sitting watching television and next thing find yourself half way through a tub of Ben & Jerry’s and leaving yourself feeling down and not great!? Well there is a solution!

Snacking is good and healthy and an evening snack can also be a good thing you just need to know the right foods to be snacking on.

Before bed there are snacking no no’s! These include caffeine (unless you plan to be awake all night, avoid the caffeine before bed to ensure you get a good sleep), alcohol, heavy meals (that will leave you feeling full and also contribute to weight gain) and packaged unhealthy snacks that are high in sugar and salt such as crisps and chocolate.

There are many reasons for evening snacking such as dehydration, boredom, low salt or sugar levels, lack of protein or genuinely hungry. Whatever the reason there are certain foods that snacking in the evening wont have you feeling guilty and will ensure you get a good night’s sleep! 🙂

Food’s high in protein are good as they leave you feeling fuller rather than foods high in carbohydrates. If you have evening cravings, first drink a glass of water and if this doesn’t satisfy your cravings small portions of high protein/fibre foods such as a granola bar, yoghurt , fresh fruit, veggie sticks, cereal (with low-fat milk), hardboiled egg, mixed nuts or seeds and plain popcorn are good healthy evening snacks.

So before you go to grab the quickest option to munch in front of the telly, first consider the evening snacking no no’s, try a glass of water and if this doesn’t work try a low-fat, high protein or fibre, small serving size snack, you will be feeling more positive and feeling overall better.

Remember a small change can have bigger benefits! 🙂

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Breakfast Suggestion: HoMeMaDe MuEsLi

This is great for those that are in a rush in the morning and never have time to dedicate to making their breakfast. I for one, feel your pain. I would rather choose those extra few minutes in bed in the morning (especially those cold ones!) than making a decent breakfast!

But I love this recipe! Quick, easy, handy, nutritious and prevents those, like me, from skipping the most important meal of the day, BREAKFAST!

Make the night before to avoid missing those extra minutes in bed or simply for an on-the-move breakfast or lunch that you can grab in the morning and bring with you.

HOME-MADE MUESLI

You will need:
☑350g jumbo oats
☑200g mixed nuts
☑50g of each sunflower & pumpkin seeds
☑100g dried apricot
☑100g dried apple
☑Yoghurt or milk to serve

NOTE: Change up the nuts and dried fruit mixes to match your own taste.

How?
• Roast the jumbo oats in the oven for 15-20 minutes, until golden brown.
• Remove from baking dish and allow to cool in a bowl.
• Add the rest of the ingredients and mix well.
• Store in an air tight container in the fridge and serve covered in milk or yoghurt.
•You can also leave the muesli soaked in the milk or yoghurt over night for a creamy texture muesli.

Fruit of the Day 4: Apples!! (“)

Apples are probably the most common fruit (or at least the oldest?), however today I decided they were well worth a mention. Apples are packed full of nutrition that provide many health benefits! They are also delicious to taste and come in loads of different varieties’ :)🍎🍏🍎

Apples contain minerals such as potassium, calcium, iron and magnesium. These minerals aid healthy bones and can prevent the development of osteoporosis which can develop especially in older women.

Polyphenols are also found in apples and have great health benefits such as anti-aging. These polyphenols also have a role in fat management and can help the maintainance of weight or aid weight loss. Polyphenols in apples reduce LDL cholesterol and lower plasma total, therefore help our cardiovascular systems and reduce chance of developing lung cancer and asthma.

An average apple contains approx. 17% dietary fibre. Fibre contains properties that aid digestion and weight loss and also reduce cholesterol and the slow release of energy helps in blood sugar regulation.

Not only are apples good for our bones, cardiovascular system and digestion system but eating an apple could also mean whiter teeth :D, prevent development of neurological diseases such as Alzheimer’s disease, help prevent development of cancers, diabetes and gallstones, control irritable bowel syndrome, aid towards a healthier heart, boost your immune system and detoxify your liver!

With all these benefits, why wouldn’t you like apples ???

Fruit of the Day 3: Totally BANANAS

Fruit of the Day 3: Totally BANANAS

Bananas have many health benefits as you can see from the image above.

Bananas are high in fibre (12.2%), potassium (12%), vitamin B (21.5%), vitamin C (17.1%) and manganese (16%).

Potassium maintains normal blood pressure and helps healthy bone growth and heart function. It also plays a huge intestinal role as one banana contains approx. 467 mg of potassium, it replenishes electrolytes when one suffers from conditions such as diarrhea.

The high vitamin C and B content provide eyesight protection and help prolong your vision.

Bananas also contain beneficial bacteria that produce vitamins and digestive enzymes which help our bodies ability to absorb nutrients including calcium, therefore improving bone health.

The antioxidants in bananas have many functions also and other benefits from the nutritional content in bananas are improved kidney health and decrease in chance of certain cancers.

FRUIT OF THE DAY : 2

Feeling peckish?

Don’t know what u want?

Why not try eating a ….

GRAPEFRUIT!

An average grapefruit is made up of 73% Vitamin C, which boosts our immune system, lowers cholesterol and reduces the chance of developing any disease or illness.

Grapefruit also contain fat burning properties and research has proven that eating just half a grapefruit before each meal can stimulate weight loss.

This low calorie fruit is perfect for breakfast, lunch, a snack or any other meal you fancy!

 

Tip: Why not try grapefruit juice with breakfast!

Fruit of the Day…

BLUEBERRIES!!

These super berries are beneficial to our health for many reasons!
Blueberries have one of the highest content of antioxidants among all fruits. These antioxidants help keep our brain and nervous systems healthy, and can even contribute to our memory!!

These berries help regulate blood sugar levels and have many cardiovascular benefits such as reducing cholesterol and improving fat balance within the body.

Including berries in your diet is vital! You should aim to include four servings of berries in your diet each week.

You will be feeling great in no time!