Juices!

Juices and smoothies have become a widespread craze in recent times, these little potions of goodness are a fast and efficient way to get the nutrients that our bodies need. In a modern world where we are constantly on the move and have such limited time to prepare healthy rich meals, juicing is an invaluable means of vital vitamins, minerals, fibre, and antioxidants. How else could you pack in spinach, avocado, a banana, an apple, berries, nuts and seeds into a snack and have it ready within 2 minutes?! That’s right with your juices you can drink raw, nutrient-rich fruit and vegetables and what would have taken hours to digest is now absorbed in a matter of a couple of minutes.
Using whole fruits throughout the juicing process, means that you can lock in masses of fibre. Fibre helps to slow the absorption of sugars and create a feeling of fullness and is necessary for a smooth running digestive tract. Do be wary of the amount and type of fruits going into your juices as overdoing the sweeter fruits such as mango and pineapple and even vegetables such as carrots and beets, which are relatively high in sugar can disrupt efforts to lose weight and control blood glucose levels, so these should be balanced out with greens such as kale or spinach. The blend of the greens and the sweetness of the fruits is a winner for sure!
Our nutrients are often depleted by the contemporary lifestyles that we lead, complete with stress, and lack of sleep. These nutrients as well as enzymes are essential for unlocking energy to supply the cells of our bodies in order for them to carry out their jobs, and these jobs ultimately make up the complex that is the human body.

See here a few recipes designed at increasing energy levels, use these as inspiration for your own concoctions!

Go Green! half avocado
2 handfuls of spinach
1 large apple, cored,
and a half lemon, peeled

Kale’N’Carrot Shot! 2 handfuls of curly kale,
3 medium carrots,
half lime, peeled,
and a sprinkle of pumpkin seeds

Berry Good! 4 large strawberries,
a handful of blueberries,
a handful of grapes,
and 7/8 almond nuts

Fail to prepare- Prepare to fail……… Meal prep advice

Remember that the importance of achieving our goals cannot be underestimated, and our nutrition is absolutely paramount to these goals and aspirations ultimately being met….. It may sound clique to say “You are what you eat” and “abs are made in the kitchen” but these often used phrases to name a couple are nothing but truth! As our clients do, you may well be be giving 100% and then some during your sessions at the gym, but if you are struggling to meet your body’s nutrition needs then you run the risk of allowing all of your hard work to go to waste. Knowing what to eat, how much to eat and when to eat it is potentially the difference between you meeting your goals and possibly just falling a tad short.
Fortunately this barrier of maintaining good, consistent, nutrition can be overcome, no problem, as long as we commit ourselves to a bit to meal preparing. Preparation, this is the key!
Although it may seem like a laborious task at the time, you will be sure to wreak the benefits later down the line as you would have taken a huge step towards gaining control over your personal nutrition. This is particularly advantageous for those of us who find it a real tough ask to resist the temptation of fast foods and ‘quick fix’ snacks that hold minimal if any nutritional benefits.
Today make a concious decision to take an hour or two a week to prepare, Sunday evening would be a fantastic time to do this, as to get the week started off on the right note for Monday morning’s breakfast. Make the effort to keep some staple foods that you can cook in batches and use in several different ways…. So have your protein ready, chicken or turkey breast, eggs and the have some greens ready also to have alongside these protein sources, such as spinach, green beans, broccoli or kale. Cook these in advance, allow to cool and then store in the fridge. This can also be done with brown rice or quinoa- cook a large pan and keep in the fridge to eat with lunches throughout the week.
Boiled eggs are always a winner to have as a great way to start for breakfast or as snacks throughout the day. Oats can be kept in bulk and be stored for long periods of time, these are great to make your porridge, or have with some Greek yoghurt or berries. Raw veggies, fruits and nuts, these foods all take no time whatsoever to throw into our Tupperware.
Taking such a minute amount of time can deliver so many huge rewards:

You’ll have better nutrition and be able to follow your meal planner with a great deal of ease.
You’ll gain control of what is going into your body, and aiding your development through your physical sessions in the gym, this will help strive you towards yours aspirations.
You’ll regulate your metabolism as you’ll be prepared when it’s time to snack, and feed your body at regular intervals. Having these nutritious snacks with mean that your body doesn’t fall into a catibolic state, this will again help lead you towards your goals through continued fat loss.
You will avoid those greasy sandwiches from the cafe or the salad dripping in the dressing that has lord knows what in it!

Hopefully these rewards will help you to see how easy it can be……. GET PREPPING!!!