How To Get Your 5 A Day Every Day In An Easy Way

Do you struggle to get your 5 portions of fruit and vegetables per day. It can be easier than you think. Firstly have a look at what you are eating each day. Secondly think how you can make small changes.

Key facts

Fruit and vegetables are key to a healthier lifestyle.

They taste great and add variety to any meal.

Your 5 a day should consist of as many different coloured varities as possible.

Eating a variety of fruit and vegetables will give you plenty of vitamins and minerals.

They are also a good source of fibre and antioxidants.

All these nutrients are good for your health.

Fruit and vegetables are generally low fat, low calorie foods.

so eating them instead of foods high in fat and added salt gets you on your way to keeping healthy and losing weight.

Remember – fresh, frozen, canned, chilled pulses, 100% unsweetened juice and dried fruit and vegetables all count towards your five a day.

Buy fresh fruit and vegetables when they are in season.

This means that they are not only cheaper, but tastier too.

what counts as a portion?

If you are confused as to what counts as a portion, here are some examples.

A portion counts as 80g which is roughly a handful.

1 medium apple

3 celery sticks

3 heaped tablespoons of canned sweetcorn

7 cherry tomatoes

1 handful of carrot sticks

1 medium banana

3 heaped tablespoons of fresh or frozen peas

1/2 an avocado

3 heaped tablespoons of cooked kidney beans

2 broccoli florets

2 medium plums

8 brussels sprouts

1/2 large courgette

1 medium onion

12 chunks of pineapple

3 whole dried apricots

Ideas on how to increase your 5 a day

Have 100% unsweetened fruit juice 150ml with your breakfast

Snack on fruit, dried fruit or vegetable sticks mid morning or afternoon

Add a side salad to your lunch

Have an extra serving of vegetables with your evening meal

Add tinned tomatoes to a homemade casserole

Make homemade soup

Make your own tomato sauce for pasta

Make your own smoothie – just remember they count as a maximum of 2 of your 5 a day

There is lots of ways to get your 5 a day.

Some don’t involve any cooking and are easy to prepare.

Hope you have a good day.

Karen

https://inspiretonourish.com/2020/06/09/what-can-going-green-do-for-you/

How To Boost Your Metabolism

Your metabolism or the rate at which your body burns calories, is like an engine, for instance the more often you give it fuel the better it works. Here is some simple facts for you to consider on how to boost your metabolism. Make one or two changes a week so you don’t get overwhelmed and give up before you have started properly.

What happens when you deprive your body of food

  • Your metabolism slows down to hang on to the energy to preserve it.
  • A slowed metabolism makes it far more difficult to lose weight and much easier to gain weight.
  • An irregular eating pattern, for instance not consistent in calories and nutrition intake will lead to a more rapid loss of muscle because the body is forced to take its energy from elsewhere.
  • Muscle loss is ageing.
  • Never skip breakfast because it gives your metabolism a boost.
  • Eat to keep your energy up and your blood sugar levels on an even keel. By doing this you will avoid overloading your system and in addition you should not feel hungry and therefore shouldn’t affect your performance.
  • Chew your food slowly because this enables more nutrients to be released and in addition helps to digest food.
  • Eating slowly helps you feel fuller faster and will help prevent overeating. When you eat too quickly your stomach doesn’t register that it is full until too late.
  • Replace normal dinner plates with a smaller one this will enable your portion sizes to go down, but your plate still looks full.
  • Try not to eat on the run. Sitting down to eat a meal means you enjoy your food more and you avoid upsetting your digestion.
  • Go to bed early because people who don’t have enough sleep have lower levels of leptin, a hormone that tells your brain you are full and higher levels of ghrelin a hormone that triggers hunger.
  • It takes 20 minutes for the stretch receptors in your stomach lining to send a message to your brain registering food.
  • You may also find this helpful. Are You Always Feeling Hungry?
  • Or this is easy to read information to help start you on your way to a healthier you The Basics Of Healthy Eating

For a range of affordable online courses. Centre of Excellence | Online Courses & Distance Learning Centre

Do You Suffer From Urinary Tract Infections?

Do you regularly suffer from urinary tract infections?

If you have or suspect you have a urinary tract infection you need to see a doctor. If you are prone to getting them, there are steps you can take to help prevent them.

Water

Firstly drinking plenty of water throughout the day keeps urine diluted so that bacteria have less chance to group together on the walls of the urethra and cause problems. It also stimulates you to urinate more often which helps to flush the walls of the urethra where bacteria may be clinging.

Try to have 8-10 glasses of water per day.

Cranberry And Blueberry Juice

In addition research has suggested that an antioxidant compound found in cranberries and blueberries called epicatechin, may work directly on bacteria. Cranberry compounds also appear to weaken bacteria cells.

Plain Yogurt With Active Cultures

Secondly buy plain natural yogurt that contains live bacterial cultures which help keep up your guts population of good bacteria, which in turn keep bad bacteria in check.

Probiotics

Lactobacillus Acidophilus and Bifidobacterium are best known probiotics (good bacteria) that can help support a healthy immune system. These can be bought at health food stores.

If you do suffer from urinary tract infections there is ways to try and prevent them.

Have a good day.

You may also find the link below useful.

What Happens When You Don’t Eat Correctly

Karen x