All Inclusive Holidays and your Diet

Whether you are an avid gym goer or not, most of us make a special effort before we go on holiday. We wait all year for those few weeks off we get and we want to look our best and at the same time thoroughly enjoy ourselves.

Now if you are the same as me, nice food (the naughty food) is part of thoroughly enjoying yourself but you need to be careful, especially in the all inclusive. In these hotels there is no need to think about what you have eaten or what you plan to eat and drink for that day as everything is unlimited.  You always see these typical tourists with plates piled so high that it is almost unimaginable that they could eat it all, unfortunately I have witnessed that it is indeed possible.

Buffet

I’m by no means suggesting that you shouldn’t eat anything tasty and off you plan whilst away but please do it within reason. You have worked so hard to achieve this holiday body and are probably feeling fantastic when on the beach and in all you holiday outfits so don’t ruin it now.

What I do:

I often miss breakfast everyday as I honestly cannot wake up on time and anyone who knows me well knows that I love my sleep and a nap. I don’t think it’s a proper holiday if I don’t get to have a daily nap.

First meal of the day is lunch – I usually have a healthy selection of the salads and any meats from the grill and any sauces available. I often finish with a nice plate full of fruits. Diet coke or water to drink.

For dinner I have the same as lunch (maybe a slice of bread if needed)

When I go on holiday I have alcohol in the evenings nearly every night (not ideal I know, but realistic) and for snacks I usually eat crisps (my guilty pleasure). What is a holiday if you don’t lie on the bed after a day of sunbathing eating Lays ey?

drink

Normally on the last day of the holiday I will go absolutely all out, because I’ve earned it. This involves no holding back and eating exactly what I want and like. You would have noticed from the rest of my blog I do not promote weekly cheat days or meals but this is ok once or twice a year.

Happy holidays

me

Instagram @keziakco

xxx

 

 

The Facts about Fruits

Most people believe that fruit is super healthy and if you eat as much as possible of it, you are bound to loose weight and are a super healthy individual. The truth is, it is both healthy and unhealthy and everything in moderation is alright. Fruit contains plenty of fiber, minerals and vitamins that are really beneficial in any diet but most fruits contain a very high sugar content. Too much sugar, no matter where it comes from can seriously impact your weight, health and physical appearance.

index

If you are anything like me and love fruit it would be impossible to cut this out of your diet and also quite inadvisable. Despite the sugar content, you do not want to miss out on key nutrients and we all need a bit of natural sugar to keep us going. I would recommend that most fruit is consumed before 12 o clock when your digestive system and metabolism is most active. I would also recommend that if you follow the ‘5 a day’ rule, which is actually now ’10 a day’ that more than 50% of this is vegetables.

Please believe me when I say, you could be the healthiest person and not eat one bite of processed food but if you are eating too much fruit you can still gain weight!

There is a saying that if you eat certain fruits they burn calories. You cannot eat a piece of chocolate cake and then eat 5 grapefruits and hope that this will counteract the cake. The fruits below have certain enzyme qualities that speed up and assist the way we break down food. This allows your metabolism to work at its optimum rate. These fruits are best consumed after a large meal:

  • Grapefruit
  • Pineapple
  • Apples
  • Watermelon
  • Berries
  • Papaya

Fruits that are best avoided or eaten least often due to very high sugar content are:

  • Cherries
  • Pomegranate
  • Grapes
  • Mangos
  • Figs

This is only  based on sugar content and each one of these fruits do have their own qualities and benefits.

Bananas actually contain the most amount of sugar and are high in carbs but these provide a lot of healthy energy in the morning. I would not recommend having a banana in the evening and certainly no more than one per day. The trick to consume less sugar is to eat bananas before they are dark yellow, the yellower they are the more sugar they contain. This is why dried fruit contains so much sugar  – the riper the fruit the more sugar it contains, (stay away).

The facts broken down:

Apples – We have all heard the saying ‘an apple a day keeps the doctor away’ and it is some what true. It reduces the risk of lung cancer, colon cancer and breast cancer, especially the red apples.

Bananas – contain  a lot of potassium which helps with good nerve and muscle function.

Blackberries and Blueberries – contain many antioxidants, these help prevent cancer, and studies have shown the blackberry extract to assist with curing lung cancers.

Peaches – Very high in vitamin A, this helps to boost our immune systems and fights off disease and infection.

Raspberries – These contain various acids that help protect you from contracting cervical cancer and consuming them regularly can help cure colon and esophageal cancers.

The list of benefits continues and you can find our more information in this artical I found on Canada Living – http://www.canadianliving.com/health/nutrition/article/the-top-25-healthy-fruits-blueberries-apples-cherries-bananas-and-21-more-healthy-picks

Please do not be fooled by juice bars, natural juices and dried fruit as these are extremely high in sugar and shout be completed removed from any healthy diet. This will protect your weight and your teeth.

Just remember everything should be consumed in moderation and this is just a guideline to make you more mindful when choosing your healthy snack.

Instagram @keziakco

xxx

 

Breakfast

It is widely said that, ‘breakfast is the most important meal of the day’. This is actually not entirely true as it has not been scientifically proven. All meals are equally as important as each other and from my own experience it doesn’t matter what order you eat them in or what time you eat them.
I never skip breakfast as I need that boost to get me up for work in the morning and start my day with a positive attitude.

I religiously have a smoothy every morning that consists of:

  • 1 handful of spinach
  • 1 tea spoon of chia seeds
  • 1 handful of berries
  • 1 medium banana
  • 200ml almond milk or enough to be smooth
  • 1 25g scoop banana Phd protein powder (body sculpt).

or//

  • 1 25 ml scoop chocolate Phd protein powder (body sculpt)
  • 1 handful of spinach
  • 1 medium banana.

In order to get the best nutritional value from each meal it is best to add in individual ingredients in their natural form in order to create a healthy delicious meal. After tracking my macros on https://www.myfitnesspal.com religiously I found it extremely difficult to hit my protein guideline so decided to incorporate protein powder to my diet.

It is vital to have a clear understanding of what you are putting into your body so I did some research on different proteins and found Phd suited my needs the best. Normally as a first time buyer there are great deals and if you keep buying you get to build up points https://www.phd-supplements.com

Here is an explanation on some of the ingredients that are found in Phd that you may not be familiar with:

  • Waxy barley flour – This is a carbohydrate used to replace glycogen during workouts. It is very common in sports supplements.
  • Guar gum – This is a thickener and should not be consumed in large amounts. The tiny amount within Phd should cause no harm and is linked with curing constipation, normalise cholesterol, and helps you feel fuller for longer.
  • Conjugated linoleic acid powder – also know as CLA’s they are dietary supplements that have anti cancer properties as well as great weight loss benefits.

Breakfast is my favourite meal of the day and I thoroughly enjoy my smoothie each morning. I am not suggesting that you should have the same every day like I do but I am a creature of habit and this is what I enjoy. You can have it on the go in the car to work, or enjoy at home. It only take 5 minutes to make which is great for those of us who have to rush in the mornings. I always feel satisfied and never feel the urge to snack before lunch.

Instagram Keziakco

xx