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How to Stay Healthy on Holiday

For me going on holiday involves relaxing, exploring and enjoying all things food. I Have not long returned from a lovely holiday to Gran Canaria, where I most certainly did all of the above! However, often the hardest thing is about finding the balance between staying healthy/maintaining your progress whilst also enjoying and indulging in all things food and culture.

For me, the key to finding this balance is in fact quite simple: take things back to their basics! This applies to many things such as exercise, food, treats, sleep, and relaxation. If this balance is achieved you’ll have one feel-good holiday. For example, I ensured I ate good food, went for lots of strolls (even if that was only to the shop to get some chocci ;)) had a good nights sleep, and importantly allowed some time to chill. I will be sharing with you my tips on how to have a great holiday and feel on top of your game at the same time.

  • Healthy airport snacks

    IMG_6651
    Hippeas chickpea puffs, a Fulfil cookies and cream protein bar, some nuts, and Fruit-tella sugar-free fruit foams.

I love the buzz of the airport. For me, the holiday starts as soon as I’m in the airport. This is the time that I’ll buy my snacks for the plane because who doesn’t love snacking on the plane?! Typically I’ll buy a protein bar, a packet of nuts and a small sweet something, this way you’re less tempted to fall for the sugar-filled plane snacks. To the right are a few of the snacks I purchased.

  • Be as active as possible

By this, I don’t mean spending hours in the hotel gym  (because let’s face hotel gyms can be seriously hit or miss 😂) or even going for a 5 mile jog. I’m talking about making smaller changes such as taking the stairs instead of the lift, walking to the nearest beach or having a stroll around the local area. It just so happens that there was a massive hill (called Lomo de Tabaibales) near my hotel which of course I had to walk up, and I’m so glad I did as the views were stunning…even if it was in unpractical pretty sandals. I love going for a morning or evening walk as I find it really relaxing, and it encourages mindfulness – something we could all focus on more.

  • Plenty of good foods

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Wholewheat spaghetti with tuna in tomato sauce, olive and strips of Edam.
Firstly I’ll visit the local supermarket to buy my essentials and to see what foods are available. Then I’ll do a rough plan of dinners that are full of micronutrients, protein, carbs etc. I don’t plan lunches or breakfast as I like to eat what I fancy on holiday, but I find planning dinner helps me to reach my macros. For example, some meals that I cooked this holiday include tuna and wholemeal spaghetti with olives, noodles with sardines, tomatoes and chickpeas, and a chickpea and egg Buddha bowl.

 

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An example of some of the foods I purchased once I had completed my meal plan.

For an all-inclusive holiday, the temptation can be a lot harder when it comes to meal times what with the never-ending buffet full of yummy desserts…so tempting! For breakfast I’ll go for foods high in good fats and protein, and also carbs e.g scrambled eggs on toast with an avocado or oats with some fruit. For lunch and dinner I will always put my side salad on my plate first, then find a healthy protein source and some carbs, and of course, if there is a dessert I like, I’ll have it (in moderation!)

 

Below are some of the dinners I had whilst on my holiday:

  • Pack a few things from home

As I know my protein intake tends to be lower on holiday, I pack some of my favourite protein bars from Grenade and Fulfill, which you can also buy from the airport. Also, instant oat pots such as those from ‘Oomf’ are great for a protein boost. Another thing I’ll pack are mini bags of salt, pepper, and other spices/ herbs to really add flavour to any food that I cook.

  • Enjoy yourself!IMG_7845[1]

Eat healthily, try to be active, and make time for you to unwind. Ultimately you’re on holiday, so of course, you have to indulge in a few drinks and nice food, but the key is to balance this out by making healthier choices elsewhere. Your progress and hard work will not be ruined over the duration of your holiday, in fact, you’ll probably return feeling full of energy and ready to smash some more personal bests!

I hope this blog post has proved that you can have your cake and eat it…quite literally 😉

Jazz B ❤

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Blog, Recipies, Snacks

Staple Snacks

I. Love. Snacks. I’m most certainly not one of those three-meals-and-done kinds of people…I need my snacks! On a typical day, I’ll have between 2-3 healthy snacks, which is perfect to keep me going between meals.

What with supermarkets selling hundreds of snacks that are marketed to be ‘healthy’, but in actual fact are just as good as snacking on chocolate and crisps, it can be confusing to know what is actually healthy to snack on. Although the healthy snack market is really taking off, with the likes of energy balls, baked crisps and cereal bars proving quite popular they often contain a lot of sugar, along with other nasties. My advice would be to snack on whole foods/ home made snacks wherever possible. If I know I’m going to be out for the day, I will always pack some nutritious snacks to stop the temptation of impulse buying whatever takes my fancy.

Having tried a lot of snacks out, I’ve finally managed to nail down my absolute go-to’s. In my opinion, there is something for everyone whether you’re fancying something sweet, savoury, filling or a lighter bite, it’s all here.

1. Wholemeal Toast & Cottage CheeseIMG_6993

This tastes amazing with some salt and cracked black pepper, it’s also great in terms of fibre and protein. The bread I use is Tesco’s high protein loaf which only costs £0.80, and at 5g of protein per slice, you can’t go wrong! I know cottage cheese isn’t for everyone, so instead, you could always use cream cheese. Also, if you’re wanting a lower carb option, brown rice cakes and Ryvita crackers work just as well.

2. Greek Yoghurt & BerriesIMG_7218[1]

This is such an easy snack to prepare, just add a few dollops of Greek/natural yoghurt, top with your favourite berries and you’re good to go! Of course, you can top your yoghurt with just about anything such as honey, a sprinkling of your favourite cereal, or some grated chocolate, it’s all about finding the combos that you love.

3. FruitIMG_6999

Often if the sweet cravings are calling, I’ll go for nature’s candy 😉 It’s sweet, delicious and loaded with vitamins and minerals. I eat a LOT of fruit, but in particular, I tend to snack on apples, clementines, bananas and berries.

 

 

4. NutsIMG_7221[1]

If I’m a bit peckish I’ll have a small handful of nuts, as they’re full of good fats and protein they’ll keep you feeling fuller than you’d expect. My favourites include cashews, almonds and pistachios. Also, I’ll often buy a bag of mixed nuts which will be available from many supermarkets.

 

5. Apple Slices & Nut butterIMG_7148[1]

The classic Instagram snack! I know it sounds like a strange combination to start with but once you give it a go, there’s no turning back. I slice up a Gala or a Jazz apple (of course 😉 ) and dip it into some peanut of cashew nut butter. There is so many peanut butters out there it’s just a case of finding the few that you love. I would highly recommend Pip & Nut and Meridian for their nut butters.

6. Carrot Sticks & HoumousIMG_7002[1]

Basically the savoury version of apples and nut butter, for all of you savoury lovers out there! I love trying all the different houmous’ that are available, my favourites include sweet chilli, caramelised onion, and Morrocan style houmous (hummus/houmous…who knows lol?!)

 

7. Mini Oat BowlIMG_7102

Definitely the most filling of all the snacks, but great post-workout or if you want something that will actually satisfy you. To make this snack even more macro friendly, I’ll sometimes add a scoop of protein powder and top it with a few berries or some dark chocolate. I used 30g of oats, and just enough almond milk to cover the oats in the pan.

I hope you’ve found a snack that tickles your tastebuds, and that I’ve helped there to be one less hangry person in the world 😉

Jazzy B ❤