What’s the damage?
You’ve done the run, now you want a reward, but before you tuck into a big pizza, bar of chocolate or a big burger, don’t you want to know what you’ll have to do work it off?
If a 68kg person ate a burger meal, weighing in at 1145.5 kcal, they would have to do the following to burn off the flab...
2 hours 10 minutes running at 6mph which is approximately 12 miles. Surprised?
“Try to make any changes to your diet slowly, enjoy your food and remember there are no healthy or unhealthy foods, just healthy and unhealthy diets”.
Did you know?
Red and yellow peppers have 4 times as much vitamin C as oranges.
Do you want to feel better, have more energy and be healthier? Are you ready for some changes and a healthier lifestyle?
Do you sometimes feel:
- Tired and have a lack of energy?
- You stomach is bloated like a balloon?
- Cravings for sweets, fizzy drinks etc..?
- You can not concentrate and hold focus?
- That your clothes are too tight?
There can be several reasons for that. One of them could be your diet! You can do something about it – you can choose a healthy balanced diet, which will:
- Give you more energy and vitality.
- Makes you feel better
- Make you look and feel healthier – inside and outside you body and much more.
This website will give you some good ideas and nutritional information, so it will be easier for you to choose the right things.
Did you know?
If a 90kg person ate a 100g bag of crisps, they would have to do the following to burn off the bag of crisps... Approximately 2 hours 16 minutes’ walking (4 k/hour).
What is a healthy diet?
Eating healthy is all about finding a balance and eating a variety of different food. The 5 food groups:
- Fruit and vegetables
- Bread, other cereals and potatoes.
- Milk and dairy products.
- Meat, fish and alternatives.
- Food containing fat and foods containing sugar.
This guide is designed to give you information on how to have a healthier diet and lifestyle.
Did you know?
Almonds are a good source of monounsaturated fat. 100g of almonds contains approximately 27g of the good fat. And that can help you increase HDL (“the good cholesterol”) and decrease LDL (“the bad cholesterol”) which means you body will be healthier. Just remember, though, that all fats, whether “god” or “bad”, are a very concentrated source of calories. Almonds are high in calories (556 kcal per 100 gram) so your intake should be moderate.
Smoothie Recipe : Kick start your day with a vitamin injections
Smoothie (4 glasses), You will need:
- 470 gram fresh summer berries, fresh or frozen
- 1/2 a banana
- 100 ml yoghurt natural (low-fat)
- 100 ml orange juice
- 2 tablespoon lemon juice
- 8 ice cubes
Instructions
- Wash all fruits and blend them till they are smooth.
- If you want a sweeter smoothie just add some honey.
- Pour the freshly made smoothie into a tall glass and enjoy while cold.
Seriously, it's as easy as that!
Did You Know?
When you drink ½ Litre Coca-cola you get 50 gram of sugar. That’s equivalent to 25 pieces of sugar lumps! It will take you 43 min of walking with pace or do house cleaning or gardening if you want to burn that of!
Do you find it’s difficult to keep you new healthy lifestyle? You're not alone!
Many people struggle after some time, because it is not easy to change your ingrained habits, but don’t lose courage. The key to a successful lifestyle changes are some small easy steps, that will help you all the way to your goal.
The main points are:
- Keep track, make yourself a food and activity diary.
- Set yourself some measurable goals.
- Make you own realistic plan of action.
- Be positive and reward yourself for you effort.
- Remember, don’t punish yourself if you miss out one day, just pick yourself up and keep going.
Does your body need a natural detox?
A great way to naturally detoxify you body is by adding red onions, leeks, garlic and ginger in your cooking every day. They will support your liver to efficiently detoxify your body.
Get your veggies!
Sometimes it can be hard work to get the recommended fruit and vegetables every day, but don’t give in. There are lots of ways to add extra vegetables to your meals, like adding carrots, mushrooms and peppers to you bolognese sauce, for more recepie ideas, click here