You’ve done the run, now you want a reward, but before you tuck into a 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.
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?
Your 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 section will give you some good ideas and nutritional information, so it will be easier for you to choose the right things.
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.
Kick start your day
Smoothie Recipe: Kick start your day with a vitamin injection
To make 4 glasses you will need:
470g fresh or frozen summer berries
100ml low fat or fat free natural yoghurt
100ml orange juice
2 tablespoons lemon juice
8 ice cubes
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.
Do you find it difficult to keep your 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 your own realistic plan of action.
Be positive and reward yourself for your 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 your 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 your bolognese sauce, for more recepie ideas, click here
Did you know?
When you drink ½ litre of Coca-Cola you get 50g of sugar. That’s equivalent to 25 sugar lumps! It will take you 43 minutes of walking with pace or house cleaning or gardening if you want to burn that off!
Almonds are a good source of monounsaturated fat. 100g of almonds contains approximately 27g of this good fat and can help you increase HDL (“the good cholesterol”) and decrease LDL (“the bad cholesterol”) which means your body will be healthier. Just remember though that all fats, whether “good” or “bad”, are a very concentrated source of calories. Almonds are high in calories (556 kcal per 100g) so your intake should be moderate.
If a 90kg person ate a 100g bag of crisps, they would have to walk for approximately 2 hours 16 minutes to burn them off.
Red and yellow peppers have 4 times as much vitamin C as oranges.