Christmas is infamous for overeating indulgent sugary, fattening foods. This post is my attempt at a healthier alternative – it’s a tour-de-force of the same foods but with a bit of a lighter twist. Perhaps you can just pick and choose a few ideas from it, and as you can see from the picture above, ‘healthier’ needn’t look any less inviting and ‘Christmassy’ 🙂 ! Click MORE to see lovely pictures of the rest of my meal & get the ‘how to’ 🙂 Faya
Posts tagged 'low GI'
FESTIVE GRILLED SALMON, LENTILS, QUINOA AND AVOCADO !!!
OK, so it’s hardly festive-themed food, but in my calendar, we’re not quite there yet. In the meantime, I’m staying on the straight and narrow with this immensely nutritious ‘Grilled Salmon, Quinoa, Lentils Avocado and Almond’ dish. Weighing in at a reasonable 480 calories with just 20 minutes of low-intensity preparation time, it ticks so many healthy boxes and leaves me feeling totally contented… though obviously a Selfridges mini mince pie (my personal kryptonite) complements it beautifully for dessert 🙂 ! Read more here… (more…)
‘SPORT RELIEF’ ON TOAST – ALL GOING SWIMMINGLY !!!
As per my previous post here, the Sport Relief Swimathon March 2014 is just around the corner and I’m burning off my early dose of mince pies in the pool – whilst raising cash for an awesome cause! ‘HOW ARE YOU GETTING ON WITH THAT, FAYA?’ I hear you ask? Well, one minor setback is that I can’t swim… the front crawl (which is the mandatory stroke)! Thankfully, Charlie to the rescue! She’s a fantastic and painfully-tough swimming coach who also happens to be a sports therapist working with Watford Football Club, & will be coaching me all the way into the Queen Elizabeth Olympic pool.
This post contains a ‘Progress Report’ from week 1, as well as the BENEFITS OF SWIMMING, as I see it. As the months go on, I’ll be blogging about my aquatic experiences & fitness tips/tricks along the way, as well as running through the stretching routines, land training, injury-prevention exercises, nutrition, etc. (more…)
BREAKFAST OF CHAMPIONS ??? SALMON + POACHED EGGS ON TOAST…
I’ve received quite a few emails asking about my breakfast ideas recently. One of my all-time favourite ways to start the day is with my “home made uber-muesli’ recipe. But when that’s not available, here’s another timeless classic that takes a mere 5-10 minutes to whip up (probably the right amount of time to spend preparing your meal in the morning anyway) – the ‘Poached eggs & Salmon on toast‘. It works as ‘wake-up fuel’ for so many reasons; Salmon is high in protein with 22 grams per 100 (good for muscle repair and growth), and is also rich in omega-3 fatty acids – ‘good’ fats which help reduce inflammation, improve cell function, and have been shown to promote an improved brain function. It’s low in cholesterol and sodium, and has 0 grams of carbohydrates, fibre and sugar. The eggs are also high in protein (13g protein per 100g), very low in carbohydrates (1g per 100g). Add in some wholewheat or gluten free toast and you’re done! I personally use Burgen Soya & Linseed bread on occasion – it’s hearty, low-GI, nutrient-rich and sustains me until my mid-morning snack 🙂 See MORE for how-to and ingredients… Faya x (more…)
‘SPORT RELIEF’ ON TOAST – GOING FOR A SWIM !!!
I’m thrilled to announce that I’ve been asked to take part in the first ever ‘Sainsbury’s Sport Relief Games’ next year, running from Friday 21st to Sunday 23rd March 2014. I think it’s such an awesome way to combine fitness with a very charitable cause, and represents a great goal or milestone date to aim for (which I always find a massive help with my fitness targets!)
The three fundraising events they’ve got scheduled are 1) the Mile, 2) the Swimathon and 3) the Cycle. You can run, swim and/or cycle your way to raising cash at around a thousand venues up and down the country. The Swimathon (my chosen event) takes place in the landmark Queen Elizabeth Olympic Park, (THE venue of the London 2012 Olympics) where I’ll be swimming for a good cause – so ecstatic!
PROBLEM: Since I can only swim the breaststroke and not the required crawl, (oh dear!) the swimathon is going to be a huge challenge! But I’ve always wanted to learn and this is the perfect opportunity. Let the training commence! The great thing about this charity is it doesn’t matter how sporty or fit you are, there’s something for everyone to choose from and whatever event you pick every mile counts, because the money raised will be used by Comic Relief to help transform the lives of some of the poorest and most disadvantaged people both in the UK and around the world.
So why not sign up!?! It’s half price until mid Jan, and after the indulgent festivites around the corner – I’m talking about Christmas and New Year’s eve celebrations – surely this event comes at the perfect time to add some energy and focus back into your workout routine. Getting into a healthy cycle, knowing that every run, every swim and/or ride is for a tremendously important cause, that’s part of the fun on this one!
March is just over 4 months away so I’m starting my training now and hopefully by the time I need to jump in the Olympic Pool I’ll be able not only to crawl but also complete the full length in a decent time. I’ll keep you updated through the blog, Twitter and Instagram on how I’m getting on and what I’m learning through my training. HERE I GO! 🙂
“WILL FRUIT MAKE ME FAT ???”
In moderation, and the right type, no! I’m marking the change of seasons with some yummy winter berries. This healthy dessert should satisfy your sweet tooth (guilty!), whilst offering plenty of nutritional value too. I’m regularly asked whether ‘fruit will make you fat because of the sugar content’; true, too much of any type of sugar is bad news. However chomping on the right fruit (like these berries) means you’re not only eating fructose (the lowest-GI form of sugar with a glycemic index of 19, versus a glass of apple juice at 30, table sugar at 65, and glucose at 100), but also enjoying other benefits like fibre (helps digestion) & plenty of vitamins and minerals. By chewing solid food and metabolising it slowly (rather than drinking it straight into your bloodstream) you suffer less of a blood sugar spike. I’d rather have a delicious, beautiful, tasty, bowl of fresh berries with nutritional value including some protein (thanks to the yoghurt, plenty of calcium & vitamin-B too) than a dry cardboard biscuit that claims to be ‘low in sugar’.
The purpose of this berry dish is to promote the intake of… (more…)
MY ‘ROCKET, PEAR, ROASTED WALNUT + GOATS CHEESE’ SALAD
Where possible, I’ll always try to buy organic produce from my local grocer. Organic foods are said to have more nutritional value, they certainly have fewer pesticides (chemicals including fungicides, herbicides & insecticides), they’re likely fresher (as they have a shorter shelf life), they can more often be tastier, have fewer/no preservatives and are more environmentally friendly. In the case of eggs, they even look better, with a deep, rich hue of sunset orange in their yolk, rather than nuclear yellow of battery hens.
In terms of meat organically reared animals aren’t dosed up with antibiotics, growth hormones, or fed other animal byproducts. Plus the animals roam for far more time outdoors.
Leading the healthy lifestyle that Fitness On Toast is all about, means committing to healthier choices and sticking to them (the tricky part!). So if you’re introducing more greens, healthy fats and proteins into your diet it only makes sense to make sure you’re buying the best quality products to optimise your nutrition intake, and more importantly preserve your body’s healthy state.
After visiting one of my absolute favourite places in Stockholm – Rosendahl’s Royal Gardens, where they grow all their own foods I felt inspired to make a own healthy autumn salad recipe. MORE about the beautiful Rosendahl and recipe below. Faya 🙂
FABULOUS FISH !!!
I normally like to post my own recipes, but this meal from a recent trip to France was in another league – I had to blog about it! As a pescatarian, I’ve had ALOT of fish in my time, but this was amongst the best I think I’ve ever had! Click MORE below to read about the nutritional benefits of white fish like sole, and see the pics of my gorgeous meal…
SIMPLE SALMON SALAD !!!
Here’s a quick, summery recipe that’s super-light, rich in taste, and requires practically no skill in the kitchen! I try to include one salad a day, which can get exceptionally tiresome, so it’s fun to mix up the ingredients a little, and to depart from the safety Niçoise. This yummy summer salad is refreshingly light, yet still filling, packed with nutritious contents, and is easy & quick to make! You’ll spend a maximum 20min to complete the whole thing including the c.15 minutes it takes to bake the salmon. Hope you like it! Click more to get the full nutritional benefits and ‘instructions’. Bon ap! Faya x
TRAVELLING LIGHTER !!!
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 🙂