nutrition

Parties, functions, travel and staying in bikini shape!

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I am loving the Summer and enjoying the pool, but staying in shape right now is an extra challenge because there are so many functions lately for me as well as extra travel and it is tough to stick to clean eating all the time. Staying put and sticking to the usual routine are when things are easy, but I find that these functions, parties and travel the are the test.

The key is to find balance. Living a life of complete restriction is not enjoyable. If you are at that function and want a cup cake, then have one. But maybe enjoy just the one. Stick to the other healthier options available - If there are healthier options. Sticking to smaller portions is also very important when keeping your diet in check.

If you are drinking, make sure to alternate a drink with a glass of water. This especaily important if you are out in the sun all day. Becoming dehydrated at a party while out in the sun all day is no fun at all.

If you are at a place where there is no healthy food available, then being super organized and bringing healthy food or snacks could save the day. Alternatively you could eat a healthy meal beforehand so you are less tempted to nibble on all the unhealthy food. I personally always have a Kind bar and a pice of fruit in my bag no matter what.

Feeling good in my own skin in a bikini is important but so is enjoying life in general so finding that balance is the key.

WLC article, The benefits of body weight training

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Chck out my article just published on Whole Life Challenge. Here I list the most effective body weight exercises performed with focused attention and the benefits such as increased mobility and reduced risk of injury.

I guide you through an effective workout and recommend the best exercises to get the job done to keep you fit, strong and mobile.

Make your own perfect meals while eating out

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If you are on point with your diet sometimes it is hard to find the perfect meal in the correct macros for you when eating out. I like to get a bunch of sides to make my perfect meal. I know I need a good natural protein source, a natural whole source of complex carbs, some good fats and lots of greens or veggies to get a high dose of vitamins and minerals. Eggs, curried cauliflower, avocado and sweet potato was my choice the other day when eating out. The eggs are a great source of protein, the sweet potato is a great choice of complex carbs, avocado is a great source of fat, mostly monounsaturated and the cauliflower is a good choice of veggie and adds some great flavor. You can’t go wrong from a nutritional standpoint with this plate.

Veggies - How many do we need?

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Vegetables provide nutrients vital for health and maintenance of your body! The list of benefits Veggies provide is ongoing but below are a few of the important ones!

• Can help you lose weight
• Are high in important nutrients including potassium, folate, vitamin A, vitamin C and the list goes on…
• Can reduce your risk of certain cancers, chronic diseases (such as diabetes) etc.
• Help to keep you immune system strong, heart & skin healthy
•Keep your gut, digestion and brain healthy

HOW MUCH?
Adults need to be eating a minimum of 5 serves of veggies! For kids 4 - 7 years they need at least 4 serves and 8 -18 years at least 5 serves of vegetables.

WHAT IS A SERVE?
A serve of vegetables or legumes (yes legumes such as lentils & beans count as veggies!!)
1 serve =
1/2 cup of cooked veggies
1/2 cup of dried beans, peas or lentils
1 cup of salad veggies

If you are struggle to include your 5 serves of veggies into your diet, My Nutrition E Book & 7 Meal Plan E Book are jam packed with veggie inspired recipes! And you can still receive 30% OFF my 7 Day Meal Plan Ebook! You can add your details here or shoot me a message for the discount code!

6 Healthy Ways to Feel Awesome in Time for Spring Break

 In my recent article of Whole Life Challenge, 6 Healthy Ways to Feel Awesome in Time for Spring Break, I touch on a few things that you can do to reset your body and your habits so spring and summer find you out in the world, feeling active, happy, confident, and healthy. 

These include:
- Drinking Lots of Water
- Limit Fatty Meat and Dairy Products
- Avoid Breads and Processed Carbs
- Move Your Body

Hopefully you find the tips in this article really helpful to reset!

Egg-Cellent Eggs

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Eggs, which have been a usual part of many people’s breakfast, definitely have a place on SophiaFIT’s Superfoods list. They are loaded with nutrients and as they can take up to four hours to digest, this protein can actually help you lose weight!!

Eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient our bodies require! They truly are the perfect food to be added into our diet!

One Eggs contains the following:
* Vitamin A
* Folate
* Vitamin B5
* Vitamin B12
* Vitamin B2
* Phosphorus
* Selenium

Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc!

Along with containing all of the above, they are a great source of inexpensive, high quality protein with more than half the protein of an egg is found in the egg white!

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Instead of loading you up with a plethora of facts about Eggs, I thought I’d just choose one!

Did you know that eating eggs can help you lose weight? I know this may come as a surprise to those who thought eggs were fattening or unhealthy, but a study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories. That means you could lose three pounds or more per month.

The high level of protein in which eggs contain help keep you fuller for longer therefore decreasing the chances of you reaching for that mid-morning snack or over eating at lunch!

Don’t have time in the morning to cook your eggs?? Cook them the night before or meal prep on Sunday! Boiled eggs last for safely up to a week in the refrigerator after they were cooked or prep your omelette the night before whilst cooking your dinner!

It doesn’t stop there!! The use of eggs extends past the kitchen! Egg whites can be used for face masks to help tighten your pores and cure acne problems. For a quick and easy Hydrating Egg Facemasks all you need to do is combine 1 egg white , ¼ ripe avocado and 1 teaspoon yogurt!

Hopefully this weeks Superfood Series Blog has helped provide you some insight into how amazing eggs are! If you are stuck for ideas on how to incorporate eggs into your diet, both my Nutrition E Book & 7 Day Meal Plan Ebook contain plenty of recipes showing the versatility of eggs! Alternatively send me an email at sophia@sophiafit.com as we can work on meal plan together!