Lunch

I eat a wide variety of foods for lunch, depending on my mood and what my activity level will be for that day. After breakfast I really restrict the amount of carbs I eat and I usually don’t have any at all for the rest of the day. Saying that, if your body is craving carbs you should eat some, especially if on a workout day or the day after an intense session. If I really crave carbs I will have either a jacket potato or sweet potato pieces to go with my salad.

Normally I make a salad to take to work accompanied by a greek yogurt as this quick, easy and filling. Today I have a greek salad with tuna:

salad2

Ingredients:

  • Half a red onion
  • Small can of tuna in sun flower oil
  • quarter of a cucumber
  • 8 cherry tomatoes
  • 8 green olives
  • Chia seeds
  • Feta cheese
  • Half a lemon squeezed
  • 2 tablespoons of balsamic vinegar
  • 1 tablespoon of extra virgin olive oil
  • Salt to taste

Washed down with a glass of vitamin C.

I always have Total Greek Yogurt by Fage as after doing my research I have found that it contains the least amount of sugar and also has the filling thick and creamy taste. I usually don’t go for the 0% fat yogurts as they often contain more sugar. If you are going to do a low carb diet you cannot cut out all of the fat and it is important to consume healthy fats to keep yourself healthy.

Please take care when selecting yogurts as most of the advertising leads you to believe they are a healthy option. Research has shown that some Muller yogurts contain almost 18.4 g of sugar per little pot which is more than 3 chocolate digestive biscuits. They are not the only offenders, with Yeo Valley yogurts containing 14.3 g and Active containing up to 13.3 g.

I always say that it is best to make a conscious decision to have a ‘cheat day’ by going all out and having that cake or pizza rather than consuming the equivalent unknowingly. This is why it is so important to eat food with limited ingredients inside. Usually the less ingredients in the product the better it is for you, and the more control you have over what you are consuming.

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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.

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xx

Kezia Fit Co.

My favourite fitness quote is ‘making excuses burns zero calories per hour’. We talk ourselves out of so much per day, complain about results we are not seeing and things we aren’t achieving  but in the grand scheme of things what are we doing about it?

Many of us believe we are trying and some of us genuinely are putting in the effort, but if we don’t see results, how can we expect to achieve something if we aren’t making any changes? I meet people every day who are constantly on some kind of diet or on crazy fitness schedule but why put yourself through it if you are unable to maintain it? Everyone is probably sick of hearing this but health and fitness is a lifestyle and there is no quick fix.

I am not an expert on health and fitness by any means but I went through a life changing health issue that changed my views completely. I was one of those people who had never stepped foot in the gym and I looked pretty good for it. I never thought about what I ate and drank, calorie counting was non existent for me, people who worried about what they ate were boring and in my opinion people who were overweight were simply greedy.

Early 2015 I had come back from travelling and had rapidly put on weight, I believe it was 3 stone in a very short amount of time. I wasn’t concerned because I thought this was due to over indulging and enjoying the local delicacies a little bit too often. I thought that since I have never been over weight that this weight would simply drop off when I got back into the swing of normal life but I was very wrong.

My mother encouraged me to go to the doctor to ensure that this was just weight gain due to travelling (as this is very common). I did multiple tests and discovered I had an extremely over active thyroid otherwise known as hyperthyroidism. I cannot remember the exact levels of the different hormones but I recall the doctor saying normal people have a thyroid level of 20 and mine was at 70. He went on to say that he was shocked that I was still carrying on with life as normal and referred me to a specialist.

After being in bed for a month unable to exercise due to constant exhaustion, eating huge amounts of food, and on 40mg Carbimizole and Beta Blockers for my heart I can confirm I was in the overweight catagory. I was extremely down about this and for the first time felt completely out of control of my body. I just wanted to go back to my normal size but the doctor had said that due to my heart rate I should not do any intense cardio. It’s funny what they say, but you always want what you can’t have. For some reason I suddenly felt really down by the fact that I couldn’t go to the gym, even though I never went in the first place. I was dying to exercise and get back to normal.

After my heart rate had decreased, I signed up for the gym. I tried numerous exercise regimes and fad diets. I used so much energy and didn’t achieve much at all. I used apps, calorie counting, eating hardly anything, and constantly counting my steps. I lost some weight and rapidly put it back on again as all of this was not possible to maintain.

In order to loose weight and how I achieved it is by going back to the basics. You have to take the food from its natural source and combine it in a healthy way. If you are not familiar with every ingredient in the food, do not eat it. To gain control of your body you need to know exactly what you are putting in it.

This blog is on how I got back to normal and achieved more than I thought was possible. Every day I am learning from experience, through friends and family and fitness experts.

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