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DietHydration

6 Tips for Healthy Eating on the Go

For many people it can feel like an impossible barrier, but in this article I am sharing my top tips to help you to beat the temptations and get on top of healthy eating on the go. Snack attack – Always try and pack some non-perishable snacks to take with you on your travels, this keeps you in control of…
Body Compass
24th October 2019
DietProtein

What is protein and how much should we be eating?

The current UK recommendation for protein intake is 0.75 -1.0/kg of bodyweight per day for adults of the general population to moderately active individuals.  This can increase up to 1.2-1.7g/kg/d for those involved in strength and endurance sport at an elite level. (1) The recommendations are the same for women and men, so some examples of the calculations: For a…
Body Compass
11th February 2019
DietRecipes

Tomato and Basil Bruschetta

Introduction Ready in less than 10 minutes Topping can be made in advance Vegan 1 of your 5 a day Less than 300kcal Tomatoes are packed with vital nutrients, they are high in Vitamin C (important for healthy skin and blood vessels), Vitamin K (plays a vital role in wound healing and blood clotting) and phytochemicals such as lycopene which…
Body Compass
11th October 2018
DietRecipes

Sweet Potato & Mixed Bean Quesadillas

Information 2 of your 5 a day, a source of protein, fibre, iron and folate. Serves 4-5 Ready in less than 30 minutes Less 500kcals per portion Cheap and easy Vegetarian Ingredients 1 sweet potato, small diced 2tsp rapeseed oil 1 red pepper, sliced 2 onions, finely sliced 200g tin of kidney beans, in water 200g tin of sweetcorn, in water…
Body Compass
11th October 2018
DietRecipes

Raspberry Sorbet

Information Serves 3-4 Less than 5 minutes to make Low fat alternative to ice cream and frozen yoghurt No added sugar Less than 150kcal per portion 1 of your 5 a day Ingredients: 300g frozen raspberries 2 frozen bananas Splash of water or coconut water Method: If you have already peeled and diced the banana before freezing then first of…
Body Compass
11th October 2018
DietHydrationPost Workout

Purple Breakfast Smoothie

Information Serves 1 Less than 5 minutes to make Yoghurt and milk provide a great source of protein to help repair muscles Oats also provide protein but are also a source of slow releasing carbohydrate to keep you full of energy until lunchtime Less than 300kcal per portion 1 of your 5 a day This smoothie is packed with powerful…
Body Compass
11th October 2018
Recipes

Piri Piri Chicken With Quinoa and Avocado Salsa

Information 1 of your 5 a day Serves 2 Less than 400kcal per portion Is great served hot but also works well as a cold salad High in protein Quinoa is packed with nutritional goodness: a source of all 9 essential amino acid making it a complex protein source. Also a great slow energy releasing carbohydrate and source of gut…
Body Compass
11th October 2018
Recipes

Quinoa Salad With Pomegranate Molasses and Feta

Information Serves 2 Vegetarian meal but could easily add grilled chicken or salmon Ready in 20 minutes High in protein and healthy fats Provides at least 1 of your 5 a day Can customise the vegetables used to suit own preference Ingredients: 100g uncooked Quinoa 1 ripe sliced avocado 100g sliced cucumber 60g crumbled feta 50g pomegranate seeds 1 tsp…
Body Compass
11th October 2018
Recipes

Breakfast Frittatas

Information Serves 3 (makes 6 mini frittatas) Can be made in advance (keep in the fridge for a couple of days, or suitable for freezing) 1 of your 5 a day (2 if served with a portion of baked beans) Great source of protein and lower in carbohydrate Source of healthy unsaturated fats vegetarian frittatas (no beans) less than 150kcals…
Body Compass
11th October 2018
DietRecipes

Tomato, Prawn and Courgette Curry

Information Ready in less than 30 minutes Serves 2 2 of your 5 a day Source of protein and complex carbohydrates The sauce can be made and served with any meat, fish or veggies – it doesn’t have to be prawns, so it’s really easy to customise to your own preference. Ingredients 1tbsp Rapeseed oil 1 Onion, sliced 3 cloves…
Body Compass
11th August 2018

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