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12/12/2021

Diet Plan For Your Fitness Routine
Meal planning is essential for anyone who is trying to lose weight, or change their body in any way. This diet plan should help you.

The right meal plan has the potential to start making changes in your body overnight. Eating the right meals at the right time will put you on the fast track to losing weight, toning your muscles, and feeling great.

Meal planning can seem like a huge task, but if you know what you’re doing, it doesn’t have to be overwhelming.
How To Plan Meals For Weight Loss
Be Organized
The best part about meal planning is that it requires you to be organized and know what you are eating. When you’re organized, you have no choice but to get healthy. You will always know what you’re eating and can ensure that your meals are balanced.

Include A Lot Of Fibre And Proteins
Are you working on a weight loss program? Great! Proteins and fibres are good for your diet. Food that is high in fibre and proteins will help you feel full, but not gain excess weight.
Why You Should Include Food Rich In Fibre
There is also proof that consuming fibre improves digestion and can help control blood sugar. It doesn’t stop there - fibre actually helps you lose weight and keeps it off by speeding up your metabolism.
Proteins
A diet plan for a fitness routine should include a lot of proteins. This is because the body needs protein for muscle growth after a workout. A kitchen blog like kitchengearoid recommends including a higher percentage of proteins like beans, eggs, meat, and fish.

Also, proteins are what your body uses to repair any muscle or bone damage caused due to workouts or otherwise.

You’ve probably heard it a million times that proteins are the building blocks of muscles, tissues, enzymes, and various other fundamental parts of your body so it is crucial to include proteins in your diet.
Include Fruits And Vegetables
People who include fruits and vegetables in their meal plan are 78% more successful at losing weight than those people who don't. These types of food are rich in fiber and water hence will make you feel full and take less food.

However, they have nutrients that the body requires.
Include Carbohydrates And Good Fat
If you’re on a diet plan, it’s essential to include carbohydrates in your daily food intake. Your body uses carbohydrates as its main source of fuel, without which you risk getting tired or dizzy. It is also crucial for basic bodily functions such as heartbeats and breathing rhythms, and even brain activity.

There are different kinds of carbs – some are good and others are bad. I would recommend good ones such as whole grain, sweet potatoes, brown rice, brown bread, breakfast cereals, etc.

Good Fat
Do not forget to include good fat.

According to an international research study, people that follow a diet plan with good fat are more successful in losing weight.
The “good fats” help the body metabolize sugar and absorb vitamins for better health. Your body needs fat for building hormones, as well as cell membranes and protecting vital organs.
Limit Taking Junk And Processed Foods
When you are planning to lose weight, the first thing that you need to do is change your eating habits. Instead of taking processed food, make sure that you are taking fresh food.

Processed food is made from junk ingredients and they are loaded with more fat in them. The fried foods, chocolate bars, burgers, donuts, and others should be avoided for good.

Having a food plan is essential for sustainable weight loss. Having a junk-free food diet meal plan makes this easier to stick to since you won’t be constantly tempted by food that is high in sugar and fat.

Once you know which food is not allowed on your diet, it’s easier to incorporate healthier options into your eating regimen without feeling like you are depriving yourself of foods you love.

You Can Download A Meal Planning App
Download a diet app or tracking app to help you improve your daily meal planning. Fortunately, there are apps that not only provide you with a customized meal plan, but also others that can help you track recipes, even ones that will help identify hidden sugar in your food!
Stick To Your Plan And Routine
A routine is not about following a rigid formula; it is finding a system that works for you and sticking to it. It can be the difference between success and failure when you're trying to eat healthy and lose weight.

Schedule Your Cooking Time
As you map out the meals you plan to eat for each week, take time to schedule your cooking time. This way, you have an idea of what time of the day you’ll need to dedicate to meal prep.

You should feel comfortable enough with the recipes and put in your mind that cooking is a stress-free experience. You don’t want to be stressing about cooking while trying to lose weight!

12/12/2021

What Are The Healthiest Vegetables? And My Favourites!
When we look at vegetables we often consider them all to be healthy, which of course they are, but some more so than others. I have talked before about the vegetables they class as speed vegetables on Slimming World being those that are healthiest and have the lowest calorie density. Here I want to share with you all about the best vegetables you can enjoy and get your vitamins!
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What Are The Healthiest Vegetables? And My Favourites!
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When we look at vegetables we often consider them all to be healthy, which of course they are, but some more so than others. I have talked before about the vegetables they class as speed vegetables on Slimming World being those that are healthiest and have the lowest calorie density. Here I want to share with you all about the best vegetables you can enjoy and get your vitamins!

My Favourite Vegetables
I like most vegetables to some degree but my favourites are most definitely carrots, butternut squash, peppers, tomatoes and mushrooms.

What are your favourite vegetables? Are there some you don't like? I am not a fan of cabbage or peas but like pretty much everything else. If you don't like onions but want to use them in recipes be sure to check out my hiding onions guide!
How Many Vegetables Do We Need?
I would like to think I get all the vitamins and minerals I need in my diet as I have fortified breakfast cereals and have vegetables every meal except breakfast when I have fruit. I do wonder though if everyone gets their recommended daily allowance, especially as so many ready meals and quick meals available seem to low in vegetable content!

It is really easy to find out how much vitamin a,c and d you need with a simple calculator on the Beko website. I found that as a woman between 19 and 64 I need the equivalent of a small carrot for my vitamin a every day, 40mg of vitamin c which is a little over 100g of strawberries and for vitamin d I simply need 10-30 minutes of midday sunlight several times a week. Of course children, men and older people have different needs.
Do You Waste Fruit And Vegetables?
We used to waste odd bits when they had gone soft in the fridge or I had bought more than we needed but meal planning has made a big difference to this as now I only buy what we need.
Alongside that, I bought a new fridge freezer (Beko HarvestFresh) which actually claims to help preserve your vegetables and fruit in the salad draw for longer and preserve the vitamins in them using different colour lights to simulate the natural daylight cycles! I must admit I was pretty sceptical but actually have found it is making a massive difference and my peppers last well past their best before date whereas before they were lucky to make it to that date! the light is blue in the photo below!
Which Vegetables Are Highest In Vitamin A?
If you are looking to increase your vitamin a intake then just one cup of cooked carrots, butternut squash, sweet potato or spinach is over your recommended daily value! It is as easy as that.

A cup of cooked peppers is just 22% of your daily value, lettuce 23% and broccoli 13% so of course, they are all good but you will need to eat more!
Which Fruits Are Highest In Vitamin A?
Fruit generally has a little less vitamin a than vegetables but one cup of mango is over half your recommended daily amount and a cup of cantaloupe melon is a third of your daily recommended so still pretty good and they are so sweet and easy to eat!
Which Fruits Are Best For Vitamin C?
Whilst exotic and not often enjoyed in the UK, guavas contain over four times your daily recommended intake in just a cup full! Kiwi is also a good option and much more readily available with a cup full providing almost double what you need daily. Strawberries, oranges and papaya will all provide around the amount you need by eating a cup full too!
Which Vegetables Are Best For Vitamin C?
A few good choices for vegetables are broccoli with a cup of broccoli providing 90% of your daily needs for vitamin c and tomato with a cup providing two thirds. Both of which are really easy to integrate into any meal! Kale is not so high in vitamin c with a cup of cooked kale providing only a quarter of the vitamin c you need daily. So, the lesson is, if you don't like kale and prefer broccoli, don't worry!
Are You Getting Enough Vitamin A And Vitamin C?
Beko has found that only 20% of 18-24-year-olds eat most of the fruit and vegetables they purchase! Whereas 69% of over 65's eat most of their vegetables.

People in London have the highest intake of vitamin a with an average of 57% whereas Yorkshire and the Humber are at just 31%.

Vitamin c intake is rather varied across the country too with wales having an average intake of 79% of the daily recommended intake and the North East at 59%.

12/12/2021

Healthy Balanced Lifestyle Myths Busted
A healthy balanced lifestyle takes work, I admit. But there are some common healthy balanced lifestyle myths that seem to come out of everyone's mouth at some point that is worth busting for good. That is because, in a nutshell, to have a balanced and healthy lifestyle doesn’t mean you have to look like a supermodel or be completely buff. It’s just about balance. Eating cake but not eating it all day every day, if you understand my meaning. So I thought it would be a good idea to bust some of the common myths.
You Don’t Have Time To Exercise
Time is limited, I understand that. With schooling or jobs to do where is that time to exercise. While I agree that we may not all have time to exercise or work out, what we do have time for is to be active.

That means walking instead of the bus or driving. It might mean just heading out for a run before the day begins or in the evening after work. Exercise doesn’t mean a gym workout, it’s just getting your heart rate up. You could even do that by switching the music up at home and having a good dance along to your favourite tunes.

You Can Eat What You Want If You Exercise
A lot of people think that exercising a lot gives them the right to eat what they want. That might mean excessive amounts of junk food or sweet treats. But the truth is, while of course, you can eat all of that, you still need to consider the health aspect. Too much of that junk is not good for your body. No matter how much you run or pump the weights.
You Have To Workout Everyday
People tend to think you have to work out every day, but the truth is working out every day could be too much for you and your body to handle. Instead, focus on just being as active as you can when the opportunity arises.

Working out too much could cause you to pull muscles or end up with a niggling injury. Which is the last thing anybody wants. Take your time and build up gradually.

You Can Only Eat Green Vegetables
Perhaps you follow a lot of healthy lifestyle accounts on social media. I guarantee that you will spot a theme that is mostly green. Green vegetables, green juice, green everything. It’s enough to put anyone off a healthy lifestyle. But, it isn’t true that you can only consume that green veg.
A balanced diet includes many colours, it’s about making sure you get all the right nutrients and vitamins, and not about the colour of your food. The more colourful your diet is, the better.

You Have To Drink Your Whole Body Weight In Water
Water is good for you. But a healthy lifestyle doesn’t mean you constantly drink the stuff. Just make sure you get a recommended daily intake of around two litres a day, or eight normal-sized glasses. Other than that, you are doing good.
Carbohydrates Make You Gain Weight
Finally, so many people think that eating pasta is going to pile on the pounds. But carbohydrate isn’t a bad thing at all, in fact, it’s where we get much of our energy from. This is when diets can steer us in the wrong direction. Make sure you keep your diet balanced.

I hope that busting these healthy balanced lifestyle myths will help you to have a more balanced happy lifestyle

12/12/2021

Why You Should Never Miss/Skip Meals
Some people assume that if you skip and miss meals that it can be an easy way to lose weight quickly. It seems logical that this could work and while you only might consider missing the odd breakfast and lunch here or there, you don’t see the harm. But doing this can have a negative impact on any weight loss journey, and cause more harm than good. If you are wondering why this could be the case then here are some of the reasons why you should never skip meals.
Your Blood Sugar Levels Can Drop
The meals you eat have a big impact on things such as your energy levels. If you eat too much, or in this case, don’t eat at all, then this can significantly affect your blood sugar levels and cause them to drop. If this happens you can start to feel lethargic and weak.

It can also impact your mood and cause you to feel tired and dizzy. Nobody wants to feel this way and regular mealtimes can help to keep your energy levels where they should be.

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Some people assume that if you skip and miss meals that it can be an easy way to lose weight quickly. It seems logical that this could work and while you only might consider missing the odd breakfast and lunch here or there, you don’t see the harm. But doing this can have a negative impact on any weight loss journey, and cause more harm than good. If you are wondering why this could be the case then here are some of the reasons why you should never skip meals.

Your Blood Sugar Levels Can Drop
The meals you eat have a big impact on things such as your energy levels. If you eat too much, or in this case, don’t eat at all, then this can significantly affect your blood sugar levels and cause them to drop. If this happens you can start to feel lethargic and weak.

It can also impact your mood and cause you to feel tired and dizzy. Nobody wants to feel this way and regular mealtimes can help to keep your energy levels where they should be.

It Can Slow Down Your Metabolism
In some cases, skipping a meal can have the opposite effect of what you are trying to achieve. In your mind a meal skipped is one less meal to digest, but it can impact your metabolism in the wrong way.

A faster metabolism means you burn off food and calories far more quickly, skipping meals means your body won’t function as it should, causing your metabolism to slow right now. This can make it harder to lose weight in the long run.
You Could Be Missing Out On Vital Nutrition
We all need a certain amount of nutrients and vitamins in our bodies to function as we should, but skipping meals means you are not giving your body the best possible chance.
You could be missing out on vital nutrition that you would have gained from balanced meals that you would have throughout the day. In the long term, this could cause issues with your immune and digestive systems.
Increases The Risk Of Diabetes
Going without breakfast or lunch can often mean that your glucose levels need to rise. Doing this regularly means you are increasing your risk of getting diabetes in the future. This could cause you more harm than good. Diabetes is not a pleasant thing to experience and is a life-long issue that would need to be managed.
It Can Mess Up Your Mealtime Routine
Finally, it can mess up your routine when it comes to mealtimes. Instead of getting hungry at obvious times of the day where you would normally eat, it might mean that you end up hungry in the middle of the night or afternoon when it is less convenient to eat a meal. This can also have further lasting damage when it comes to a rise in your glucose levels.

It isn’t a good idea to skip meals, so let’s hope that sharing some of the reasons why will encourage you to have a balanced and healthy approach to your meals.

12/12/2021

The Benefits Of Iron In Your Diet And How To Keep Your Levels High
This is a collaborative article with BetterYou to share the benefits of iron in your diet.

Iron is one of those nutrients we need in our body to function at our best. If you are interested in the health science behind it, iron is an essential nutrient that aids in the function of hemoglobin, which is a protein essential for helping our blood get oxygen around our bodies.

Iron also plays a vital role in other aspects of our body, including how we feel in terms of fatigue and weakness. A decent and proper intake of iron in our diets helps our body in so many ways, but do we fully understand the importance of it and how can we ensure we get the right amount of iron through our diets?
Hopefully, the information below will help you understand this a little more.

The Importance Of Iron
Iron is an essential aspect of our diets and if we don’t get enough of it, then a deficiency can cause some serious health concerns including anaemia.

This is something that many people are aware of it and has much to do with feeling weak and fatigued and generally unwell. Many people struggle with low iron levels without even realising it, and some simple changes to your diet can improve how you function and feel dramatically.
Iron is important in men and women, but women who are pregnant need a greater intake of iron due to their bodies working overtime carrying a little one.
Benefits Of Iron In Your Diet
There are some amazing benefits for getting the balance right when it comes to your iron intake. Here are some of them.

A Healthy Pregnancy
Blood volume and red cell production increase massively when you are pregnant because your body is growing a baby. So naturally more iron is needed to help the functionality of the hemoglobin within your body, essential for pumping oxygenated blood. If you are not getting enough iron in your diet or through supplements it can mean you are at risk of pre-term birth or low birth weight.
More Energy Levels
Energy is linked to oxygen and having sufficient oxygen pumped around your body, which effectively gives you that release of energy. If you are not getting enough iron through your diet then you can feel lethargic and weak, and subsequently low on energy.
Better Athletic Performance
Athletes or anyone who exercises more regularly need more oxygen pumped around their bodies for better performance, energy, and also when it comes to looking after muscles after a workout. So if you do regularly exercise then not having enough iron in your diet can cause more harm than good.
How Can You Increase Your Iron Intake?
Thankfully, there are plenty of iron-rich foods that you can add to your diet to increase the intake you have. Some of them are obvious, but others you may not have realised were good courses. Here are some of the best iron-rich foods:
White beans
Dark green leafy vegetables such as spinach
Red, lean meat
Dried fruits such as raisins and apricots
Peas
Using Iron Supplements
If you struggle to incorporate the above foods in your diet or perhaps you just worry that you will still not get enough iron then supplements is the way forward.

The type of supplements you prefer is essentially down to personal preference. There are tablets you can take and multivitamins that include iron. A quick easy alternative is an iron oral spray. the advantage of an oral spray is you will not have the side effects of iron tablets such as constipation which are so frustrating.

I have spent years being on and off iron tablets due to heavy periods and an irregular menstrual cycle often making me anaemic. The difficulty with this is that then I am often constipated due to the tablets so oral spray is a life changer!
BetterYou Iron Oral Spray is perfect for this as it gives you the iron you need without the unwanted side effects. It is also ideal for in your handbag! I would often remember I have not had my supplements when I am out of the house but then forget again when I got home so a simple spray is a great alternative.
Oral Spray For Iron
BetterYou have two different options for oral sprays.

The standard option iron daily oral spray gives 5mg of iron per 4 sprays which is suitable for most people.

The higher dose Iron 10 daily oral spray gives 10mg of iron per 4 sprays. If you have been told by your doctor you need a higher level of iron as you are susceptible to iron deficiency then this may be the better option for you.

If in any doubt check with your doctor.

12/12/2021

How Vitamin D Could Help You In The Pandemic And A Discount
What do you know about Vitamin D? Probably, like many of us, very little. Here I want to share with you why it is important and could help you through the ongoing pandemic. Why the NHS recommend supplements, and how to find the best supplements for you and your family.
What Does Vitamin D Do?
It is essential in helping our bones, teeth and muscles stay healthy. During the summer months, most people should get enough from the sun and not need supplements. This, of course, is based on you going outside. During the winter, in the UK, we are advised to take supplements as unfortunately there is less sun.

Vitamin D is used by the body to help regulate the amounts of calcium and phosphate in the body. A lack of it can lead to bone pain and even deformities like rickets.

A few years ago Ben was advised to take multivitamins with vitamin d in due to a slight deficiency noticed in his blood tests. They felt that alongside his hypermobility and muscle tone issues a slight deficiency in Vitamin D could be linked to why he was in a lot of pain.
How Much Vitamin D Do We Need?
The amount we need depends on our age, ethnicity and occupation.

Babies who are formula-fed get their Vitamin D from the milk they have as the formula is fortified with vitamin d along with other supplements. Breastfed babies on the other hand may not naturally get enough so it can be a good idea according to the NHS to supplement them with 8.5-10 micrograms a day.
Age 1-4 children should be given 10 micrograms a day in the form of a supplement. There is no reason it has to be a Vitamin D only supplement, multivitamins can contain enough but do check the packaging.

Children over 4 years and adults should not need supplements from around late March/April to the end of September if they spend enough time outdoors and eat foods rich in Vitamin D. If you are in any doubt you can speak to your GP and ask if supplements would be recommended. Over the winter they should take 10 micrograms of it daily.
Food Sources Of Vitamin D
Some foods have Vitamin D in them, unless you eat a lot of any of these though they are unlikely to provide you with enough on a daily basis.

Oily fish such as sardines, herring, mackerel and salmon
Egg yolks
Fortified breakfast cereals
Liver
Red meats
Fortified spreads/butter alternatives
In some countries cows milk is fortified with Vitamin D but it isn't generally in the UK.

For vegans there are vegan Vitamin D supplements available too as obviously most of the natural sources are meat or animal based.
Can You Have Too Much Vitamin D?
Whilst 10 micrograms of Vitamin D is enough for most people, you will notice that some supplements are available with higher amounts or different numbers/symbols that make you feel unsure.
No one aged 11+ should take more than 100 micrograms a day of Vitamin D as it can be harmful. Children 1-10 shouldn't take more than 50 micrograms a day and infants under 12 months should never have more than 25 micrograms a day.

Your GP may advise differently if you have a severe deficiency etc so do listen to their advice but if you are buying merely as a supplement be sure to stick to these maximum amounts.
Home » Lifestyle » How Vitamin D could help you in the pandemic and a discount

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How Vitamin D Could Help You In The Pandemic And A Discount
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This is a collaborative post.

What do you know about Vitamin D? Probably, like many of us, very little. Here I want to share with you why it is important and could help you through the ongoing pandemic. Why the NHS recommend supplements, and how to find the best supplements for you and your family.

A variety of food on a table with vitamin d on a chalkboard

What Does Vitamin D Do?
It is essential in helping our bones, teeth and muscles stay healthy. During the summer months, most people should get enough from the sun and not need supplements. This, of course, is based on you going outside. During the winter, in the UK, we are advised to take supplements as unfortunately there is less sun.

Vitamin D is used by the body to help regulate the amounts of calcium and phosphate in the body. A lack of it can lead to bone pain and even deformities like rickets.

A few years ago Ben was advised to take multivitamins with vitamin d in due to a slight deficiency noticed in his blood tests. They felt that alongside his hypermobility and muscle tone issues a slight deficiency in Vitamin D could be linked to why he was in a lot of pain.

A brown cup of tea on a table with vitamin spray

How Much Vitamin D Do We Need?
The amount we need depends on our age, ethnicity and occupation.

Babies who are formula-fed get their Vitamin D from the milk they have as the formula is fortified with vitamin d along with other supplements. Breastfed babies on the other hand may not naturally get enough so it can be a good idea according to the NHS to supplement them with 8.5-10 micrograms a day.

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Age 1-4 children should be given 10 micrograms a day in the form of a supplement. There is no reason it has to be a Vitamin D only supplement, multivitamins can contain enough but do check the packaging.

Children over 4 years and adults should not need supplements from around late March/April to the end of September if they spend enough time outdoors and eat foods rich in Vitamin D. If you are in any doubt you can speak to your GP and ask if supplements would be recommended. Over the winter they should take 10 micrograms of it daily.

boy having vitamin spray in mouth

Food Sources Of Vitamin D
Some foods have Vitamin D in them, unless you eat a lot of any of these though they are unlikely to provide you with enough on a daily basis.

Oily fish such as sardines, herring, mackerel and salmon
Egg yolks
Fortified breakfast cereals
Liver
Red meats
Fortified spreads/butter alternatives

In some countries cows milk is fortified with Vitamin D but it isn't generally in the UK.

For vegans there are vegan Vitamin D supplements available too as obviously most of the natural sources are meat or animal based.

Can You Have Too Much Vitamin D?
Whilst 10 micrograms of Vitamin D is enough for most people, you will notice that some supplements are available with higher amounts or different numbers/symbols that make you feel unsure.

No one aged 11+ should take more than 100 micrograms a day of Vitamin D as it can be harmful. Children 1-10 shouldn't take more than 50 micrograms a day and infants under 12 months should never have more than 25 micrograms a day.

Your GP may advise differently if you have a severe deficiency etc so do listen to their advice but if you are buying merely as a supplement be sure to stick to these maximum amounts.

A close up of food on a table and vitamin d sign

What Does 4000IU Mean?
You may well have seen packets of Vitamin D supplements that don't make it clear the micrograms of the vitamin in the tablet/capsule but instead say things like 4000IU.

The IU stands for an international unit. Don't worry too much about that but these maximum doses should help you.

Adults and children over 11 should never have more than 4000IU daily this is the same as 100 micrograms.

Children aged 1-10 should never have more than 2000IU daily (the equivalent of 50 micrograms).

Babies under 12 months should never have more than 1000IU daily (the same as 25 micrograms).
Of course remember that if a doctor advises otherwise then this is of course ok as the doctor knows your needs best.
Can You Have Too Much Vitamin D From The Sun?
If you take supplements and then spend a lot of time in the sun this could be something which worries you. The NHS say though this is ok and the main risk here is if you are out in the sun for long periods you have a higher risk of skin damage and skin cancer without adequate protection.
How Can You Take The Supplements?
Like most supplements you can buy capsules and tablets but these aren't for everyone. If you don't like or are unable to swallow tablets or capsules then you should consider sprays such as these:

Infant Spray
Junior Spray
Vegan Spray
Whole selection of different sprays
Why Vitamin D Is Important During The Pandemic
Have you been inside more often? I know I have as I have been shielded due to severe asthma. I have been taking Vitamin D most days to try and ensure I get enough. I often forget but hope I remember enough to be sure not to become deficient!
The NHS in my shielding letter recommended that everyone who is outdoors less takes supplements and even have provided them to shielding people. There is also evidence that COVID-19 patients are almost twice as likely to be deficient in Vitamin D.

Whilst this doesn't necessarily mean that Vitamin D prevents Covid-19 it does mean that a deficiency could possibly make it worse. The prime minister discussed this too and one mp suggested that resolving vitamin d deficiency issues could reduce infection rates by half and deaths by half again. Either way in my eyes if there is any chance in reducing my risks by taking it and generally being healthier I will.

Where To Buy?
Vitamin D supplements are available in a variety of places. I recommend Better You, they are great value and I have always had good service from them. Here are some products that might be good for you and your family.

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