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Sophie-Jane Nutrition and Personal Training

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Come read about nutrition, fitness and fun! 

A healthy chicken dish!

January 21, 2016

I thought I would do a video blog for this one, as it is easy to take you through the steps ... so please see the video below! Enjoy :)

Tags Recipe, Nutrition, Health, Healthy food, Healthy dinner, Vlog
← Nutrition for runningRecuperating over Christmas →

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🧠 EXERCISE AND MENTAL HEALTH 🧠 . I do exercise because I love it. I do it because it’s good for my body & health physiologically. I do it to meet like minded people. I do it because I like to eat 🍕. But one of the greatest benefits that is possibly more hidden is the way it makes me feel HAPPY and improves my mental health. . Have you ever gone into a fitness class / run / swim / gym in a terrible mood, and come out feeling like you could tackle the world? ... me too 🙋🏼‍♀️💪🏻 . The endorphins that are released with exercise are like little happy hormones - if I could bottle them and sell them I’d be a rich lady ... but I guess you can just go get them yourself by moving a bit 😉 . The pool is definitely my place of serenity and time to myself with my thoughts - what’s your happy place?!
🥑 WEEKEND BRUNCH🥑 . Perfect post-run treat 😋 this mornings trail run was great fun (minus the LOOOONG hills) - and this was just what I needed. . Great balance of carbs 🍞 protein 🥓 fats 🥑 and vitamins / minerals (also had a boiled 🥚 on the side!) . Happy brunchin’ x
**WHAT TO EAT PRE-RUN** . With the marathon coming up (and generally a lot of other run events) I thought I’d share some top tips for what to eat the morning of ... . 🥣 Go for slow release carbohydrate foods a few hours before - this can be mixed with faster releasing carbs too. Great options are porridge with seeds, fruit & honey or some whole grain toast with peanut butter & jam . 🥣 For any very long endurance events you may want a quick release (high GI) small snack within the hour before too - maybe some dried fruit or a small ripe banana . 🥣 PRACTICE what works for you: our digestive systems are all individual, some people can handle more fibre than others for example, so make sure you practice your pre-event routine to perfect it. Try doing a practice race or training run with similar conditions to mimic race day and see how you get on - tweak what works and what doesn’t . 🥣 Hydration - energy is important, but don’t forget to start the race well hydrated (even a 2% dehydration can negatively affect performance!) - the best way to monitor if you’re having enough fluid is checking how much (volume and frequency) you pee, and the colour too (aim for lighter wee, if it’s very dark you’re likely dehydrated) (*note: don’t overdo it, you don’t want to be running to the loo loads, and don’t want to risk over-hydrating as this is dangerous - be sensible!) . Good luck with all your sporting events!! I’m just off for my first trail race, eek! 🏃🏼‍♀️
⏱ FAST FOOD DOESN’T HAVE TO BE UNHEALTHY ⏱ . Had no food in the fridge tonight and finished run club famished but too tired to do much cooking! . I could have easily NAILED a Dominos “Two for Tuesday”!! . But decided to make a better decision for my body and got some fast food with a nutritional benefit! . Bought some pre-marinated chicken breast and some mixed salad pots ... not the cheapest way to eat, but cheaper and more nutritious than a takeaway pizza 😜 . I’m all for having treats but you can’t have them all the time, stay strong peeps, it’s only Tuesday 😉
🍝 DO YOU AVOID PASTA? 🍝 . Lots of people (including me) have been wary of eating too many processed carbs like pasta in the past ... but fresh pasta can be part of a healthy diet too! . Pasta doesn’t have as much of a negative effect on blood glucose as thought, plus you can bulk it out with plenty of vegetables and proteins (meat, fish etc) to make sure you satisfy your appetite and don’t over eat a big portion! . Such an easy meal to make in the evening, and is great before or after a heavy workout 💪🏻
🍝 HOMEMADE CARBONARA 🍝 . I’ve never actually made my own sauce before 😬 🙊 ... didn’t realise how easy it was ... . 🥚 eggs 🥛 cream and 🧀 Parmesan ... and plenty of garlic & seasoning! . We did half & half (spaghetti and courgetti) and had bacon lardons & mushrooms 😋 ... oh and of course broccoli on the side!! (My fave 🥦)
🥗 WARM KALE 🥗 . Did you know? Heating up your kale can help to release the nutrients (it breaks down the cell walls) ... and also makes it taste so much better in my opinion too . But be careful not to over cook ... then you’ll probably destroy a lot of the nutrients! . I tend to put a bit of oil, lemon juice & seasoning on mine and pop in the oven for about 2-3 minutes. You’ll notice it goes a gorgeous deep green colour! . Dinner tonight was kale, squash, chickpeas, goats cheese, pine nuts, chopped chicken sausages & coriander! 😋
  • Sophie Heath
    🧠 EXERCISE AND MENTAL HEALTH 🧠 . I do exercise because I love it. I do it because it’s good for… https://t.co/sGkhF8l6Dt
    about a day ago
  • Sophie Heath
    **WHAT TO EAT PRE-RUN** . With the marathon coming up (and generally a lot of other run events)… https://t.co/5Rm6ss9V7h
    about 5 days ago
  • Sophie Heath
    👣 LUNGES 👣 . Haven’t done walking lunges for a while ... forgot how great they are for 1️⃣ Legs… https://t.co/kldhOBsXkm
    about a week ago

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