Posts tagged 'superfood'

‘SPORT RELIEF’ ON TOAST – GOING FOR A SWIM !!!

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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! 🙂

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“WILL FRUIT MAKE ME FAT ???”

Winter Berries Fruit Salad Blueberry Raspberry Currants Cranberry Fig Apple Almond Redcurrant Yoghurt Total fat free antioxidant Fitness On Toast Faya Blog girl - SMALLIn 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

Pear Salad Faya Fitness On Toast Fig Rocket Walnut Goats Cheese Healthy nutrition yummy local organic produce

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 🙂

MINI COLLAGE FINAL FAYA FITNESS ON TOAST BLOG ROSENDAHL COLLAGE SWEDEN STOCKHOLM

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FABULOUS FISH !!!

Fish Sole Healthy Colombe D'Or Fitness On Toast Blog Recipe Nutrition-4

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…

Faya 🙂

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SIMPLE SALMON SALAD !!!

salmon salad, smoked, calories, recipe, nicoise, baked, wild alaskan, fresh fish, fish, dressing, orange, beetroot, healthy, diet

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

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HOW TO MAKE EXPERIMENTAL FISH CAKES !!!

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I got the sudden urge for a healthy ‘kitchen experiment’, so here’s my very first attempt to make salmon fish cakes. If I may say so myself, experiment success! They taste yum! See ‘more’ to get detail on nutritional value of Salmon & the other tasty asian-inspired ingredients – and good luck! Faya x

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TRAVELLING LIGHTER !!!

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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 🙂

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IMPROVING THE UBER-MUESLI…

Muesli Grain Update - what's whatI love to innovate with my muesli recipes, and recently, I’ve been pacing around the local Organic Grocers for some renewed inspiration. This post builds on my previous piece about the Uber-Muesli, adding all my latest discoveries to the trusty recipe. My Muesli is a bit like the Sugababes then – always changing what’s in it, but you know just what you’re getting, and it’s a well-formed product nonetheless 😉

There are 9 novelties making their way into my muesli shaker-box these days, which are helping to reduce the fat content, boost the protein proportion, and reduce the carb constitution. In short, these are:

1) Chia Seeds, 2) Toasted Pine Nuts, 3) Organic Flaxseed, 4) Chopped Roasted Hazelnuts, 5) Roasted Almond Flakes, 6) Puffed Wholegrain Oats, 7) Organic Sunflower Seeds, 8) Puffed Wholegrain Brown Rice, and finally (perhaps most tree-huggingly), 9) universe-friendly sustainably grown Organic Puffed Spelt Flakes.

To read more about the health benefits of each ingredient, click MORE below, and see why I felt it was MISSION CRITICAL to tinker with the beloved Muesli recipe! Faya x

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MY PICNIC POWER-SALAD !!!

Quinoa Fish Salad Picnic Healthy

In a rare turn of fate, London is experiencing a very long summer (6 days in a row). To celebrate this unlikely occurrence, it was high time for a little picnic in the park, and for the occasion I decided to make my nutritious ‘Quinoa, Rainbow Trout & Pomegranite salad‘ which I think was a smash hit given the empty plates! The salad is pretty straight forward to make and only takes c. 30 minutes to make from start to finish, (or c .15 minutes excluding the time it takes for the quinoa to cook and fish to bake) and serves a sociable party of 6. All-in, 100g of the salad provides c. 31g of high quality protein, and c. 280 healthy calories. I often use Quinoa in my recipes, as it tastes just a good cold in a salad as a it does steaming hot with Tuna. It’s a super-seed which provides all 9 essential amino acids (making it a complete protein). Along with the fish and beans / pulses, this dish makes for a protein rich salad packed with vitamins and minerals as well as slow releasing carb-energy. The Pomegranate may seem a bit “out-there” but I personally love the surprising texture and sweetness it adds to the dish – super summery!

Click MORE to learn extra about my choice of ingredients and get the ‘how to’… 🙂 Faya

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IT’S IN THE BAG !!!

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I was reading a certain fashion magazine the other day and came across a pretty mundane article entitled ‘what’s in your bag?’ – but reading it, some of the bizarre ‘essentials’ made me giggle including ‘air freshener’, ‘an iron’ a ‘mini screwdriver set’! It got me thinking however, so I decided to blog about ‘what’s in MY bag’. And these are genuinely things that I carry with me on a daily basis to help me live a healthier lifestyle – all fitness related, of course 😉

Click MORE to read about the benefits of each item… Faya x

BagHealthy-4

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