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.

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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

 

Healthy Dining at Ethos

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By recommendation, I went to this lovely little eatery in the centre of Fitzrovia. As you can see from the photograph, it was so delicious that I didn’t have time to take a picture until half way through the food.

This is a delightful vegetarian, pay by weight restaurant. As you enter you are seated by waiters and then you go and select your food, buffet style. There is loads to choose from and you just fill up your plate accordingly. I don’t know about you, but I get a bit over excited by lots of choice so I went all out and took a bit of everything.

All the food tasted very fresh and flavoursome. I particularly enjoyed the halloumi cheese bites (not too many of these as you need to be careful of your fat intake). My entire plate of fresh meat-free food cost under £20 and included a fresh, natural and no added sugar water melon juice drink.

On leaving I felt full, satisfied and guilt free. I definitely recommend a visit and you can check them out here http://www.ethosfoods.com You simply cannot go wrong!

Insta Keziakco

xxx

 

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.

Instagram – Keziakco

xxx