Spring Clean..Your LIFE Pt2
Pt 2: Spring Clean Your Diet
Hi, I'm Fitness Cinderella (Finderella) and I'm here to clean up bad dieting habits.
*I look this fabulous while I do it too
This month is all about spring cleaning our habits and routines. Last week was all about how to build a solid & consistent routine. This will be our foundation. We need to make sure we have the time to cook and exercise. No point having lovely meals and exercise routines if there's no time to enjoy them. How depressing.
So if you haven't already, check out this little gem before carrying on this blog: https://www.coreworx.co.uk/post/spring-clean-your-life
Now we've built some structure and space in our diary, we can start plotting in delicious meals that make us feel healthier, leaner, more energetic and all out happy. Follow my cheat list, print it out, shove it on the fridge, screenshot it, SHOVE IT IN PEOPLES FACES! (Disclaimer: It's designed to be helpful not terrifying.)
Cheat Sheet For Healthy Diet Hacks
Foods to add in...
(Animal Based: Chicken, Steak, Pork, Turkey, Fish, Prawns, Eggs, Cheese, Yogurt, Cottage Cheese)
(Non-Animal Based: Tofu, lentils, beans, nuts, chickpeas, baked beans, peanut butter, hummus)
Colourful veg- the more colourful your plate, the better!
Water (no it's not a food, but best to mention it 'cos its the best)
Eat until you're full! Don't starve yourself, but don't feel the need to "finish your plate." Box it up, save it for leftovers.
Foods to be mindful of...
I would never advise cutting out or completely stop eating foods or food groups. It's good to have an awareness of them and be mindful of what you are eating. Below are some culprits thats have a bad name, but here's a way to tackle them:
Eating it releases opioids and dopamine which are the "reward system" so its hugely addictive. Sugar can lead to things like weight gain, diabetes, heart diseases and other health problems, if eaten in excess.
Different types of sugars
Sometimes labelled 'Good' sugars and 'Bad' sugars (although not a big fan of this terminology), depending on how quickly they cause your blood sugar to rise. Simple sugars are easy to digest so they spike our blood sugar. Found in things like chocolate, cakes, fizzy drinks. These are the ones to be mindful of in large quantities.
Fruit balances fibre and sugar which slows down how the sugar is digested, meaning it's not as "spikey" These are the ones I'd encourage you to eat more of!
Being on a low carb diet can make you feel quite ill, you're more likely to replace carbs with other calories. It's better to eat complex carbs than no carbs at all, things like grains, veg, beans, brown rice, oats, sweet potatoes.
Cutting out fats can lead to a loss of minerals and vitamins and make you feel super ill. Best to eat "unsaturated fats" they actually lower diseases! Things like olive or sunflower oil, fish, nuts, seeds.
Drinks are sneaky. This a great little website for facts on drinks:- https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/sugar-salt-and-fat/sugary-drinks/soft-drinks-best-to-worst
How to eat.
Eat until you're full.
Pack the rest away for leftovers (you don't have to eat it all!)
Drink lots of water (2-3litres)
When you're hungry, have something filling, ideally a protein snack such as these protein oat balls that I LOVE:
3 cups of Oats
4 tbsp of Honey
3 tbsp Peanut Butter
Handful of Dark Choc chips
Shove in a blender, form into balls and pop in the fridge. 2-3 fills you up!
You batch make loads and they keep in the fridge or freezer.
You can play with flavours adding things like coconut, orange, berries, almonds, nuts, Nutella.
When to eat...
Roughly 3-5 hours between meals
30-60mins before a workout (Snacks with complex carbs, protein and snack something like a homemade banana and peanut butter milkshake, avo on toast, yogurt and nuts.)
Breakfast- ideally within an hour of waking (skipping breakfast has links to weight gain for a variety of reasons.)
Lunch- prep this night before to avoid buying expensive, unhealthy lunches.
The longer between dinner and bed the better. Ideally eat tea* at 6pm.
*BIG QUESTION: What do you call your evening meal- Dinner or Tea?
The food we eat has such an impact on our health, energy levels and even mental health. I am MORE THAN happy to talk about food all day long so if you need recipes, just drop me a message here: https://www.coreworx.co.uk/contact-us
Having that routine in place allows us the space to plot in good foods. It is an effort at first, but as soon as it becomes a habit it will actually give you time.
Feel free to share your favourite recipes and meals with us, we want to shout out great meals from our members. What's your favourite?