The humble spud may have originated in the Andes 7000 years ago, but it features heavily in today’s Swedish diet, and is a mainstay in many of the recipes in my recent book Fit In 3. When Love Potatoes reached out to ask me to craft a delicious, healthy breakfast recipe using potatoes, I was delighted to oblige, and dipped into my deep bench of spud dishes! The potato isn’t just an incredibly versatile ‘hero ingredient’ (think roasted, baked, mashed, steamed, crisped, wedged/chipped etc), but it packs significant health benefits. Each one is loaded with flavonoids and carotenoids (whose antioxidant activities to help reduce the risk of chronic diseases), vitamin B6 (to enable enzymatic reactions and promote cellular renewal, as well as the production of serotonin in the brain and healthy heart function) and a unique type of ‘resistant starch’ that may help regulate blood sugar and improve the digestive health. They’re satisfying (their latin name solanum tuberosum literally means comforting tubers!) so you stay fuller for longer, and actually contain more potassium than a banana (which helps to regulate blood pressure and protect against the likes of stroke) or indeed any other fruit or vegetable. They’re also affordable, and always on hand as they’re grown throughout the year – the leading vegetable crop in the world. This recipe is for a delicious Breakfast Potato Frittata with Mushroom, Spinach and Italian Herbs – it’s quick and easy, requiring limited kitchen skills, packs a serious nutritional punch and will keep you full until lunch time! Click MORE for the full recipe and video ‘how to’… (more…)
Myth-buster: ‘Healthy’ doesn’t need to mean bland or boring. I’ve long since learned to cook smarter, and have found that fresh herbs and spices are bursting with flavour and can utterly transform a dish on a super lean calorie budget, whilst possessing a wealth of health benefits such as disease-fighting antioxidants, and protection against chronic conditions (e.g. cancers, diabetes, and heart disease). They’re packed with vitamins and minerals and in the quantities you’ll use for a dish, are super low in calories. So rather than reaching for a creamy sauce to add easy taste (often laden with a lot of the wrong fats and way too much simple sugar) here’s my list of some of the surprising superpowers found within spices and herbs alone! (more…)
In a bid to make Fitness On Toast more practical / useful this holiday season, this is the first post in a line of travel-related fitness ideas which I’ll be posting over the coming months. The first part of the holiday can be the most difficult, as you relax and sink into ‘holiday indulgence mode’. Before even reaching your fabulous holiday destination, it’s not unusual to have eaten your body weight in tempting travel chocolates whilst waiting out a delay! Being stuck in an airport waiting – bored, hungry, tired and emotional – is no fun, and the odds seem impossibly stacked against you to stay healthy. It’s often the case of grabbing a quick bagel, bag of crisps and a soda. Junk foods, like air, can be found anywhere, anytime. But unlike air, they should be occasional treats and not meals of laziness. In the pic below (all of them shot in Paris, en route to the South of France on the TGV), I’m tucking into a healthy and exotic fruit salad – a travelling gift from FOT‘s friends at the fabulous Buddha Bar Hotel, teamed with a Starbucks tall Green Tea for a hydrating metabolism boost! If you can’t muster up the enthusiasm to make your own healthy travelling meal here are 8 tips & tricks to stay away from all the refined simple carbohydrates and filthy factory foods when you’re jetting off… Bon voyage 🙂 Faya x
1. STOCK UP: Make sure to have a nutritious, sustaining breakfast/lunch/dinner before you even leave the house.
2. DRINK UP: Stay hydrated. Recirculated air-conditioned airplane air is draining, and when you’re already dehydrated you’ll feel even hungrier as your body recognises that it needs *something*!
3. PLAN AHEAD: Bring your own snacks – you control the content – think nuts, seeds, fruit, water – at least until you get to your detstination and can enjoy a proper meal!
4. CHEW SOMETHING: Chewing Gum is a sweet stimulation, to simulate sugar intake, and trick the brain into thinking its meal time. Not great on a totally empty stomach though, as it raises acid levels.
5. GO GREEN: Salads with some protein are a totally fair option if available, but be sure to check fat/salt content of things like the dressing – often a hidden calorie bomb!
6. SIZE MANAGEMENT: Watch your portions – nibbling little and often is better for the body’s natural metabolic pace.
7. MEET THE CHALLENGE: Being a bit hungry isn’t the end of the world and won’t kill you. Many swear that it raises mental alertness as you head into ‘forraging’ mode!
8. SLEEP IT OFF: Low in blood sugar? Feeling tired? Zzzz… far better than scoffing a packet of crisps and chocolate bar for the sake of it!
Click HERE for more to see the rest of the pics from sunny Paris 🙂