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Sophie-Jane Nutrition and Personal Training

  • About Sophie-jane
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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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🌈 EAT THE RAINBOW 🌈 . That’s one rule I live by and recommend to clients . Colour = variety of nutrients = variety of health benefits! Simples. . For me it also means more flavour too! 😋 . Try and eat a balance of colour throughout the day from fruits, vegetables and other natural foods / herbs / spices! . This was a delicious @gofasterfood salad we had at a team lunch and the flavours were immense!!
🍦 I SCREAM FOR ICE CREAM 🍦 . Love a bit of ice cream in this heat, but always looking for healthy alternatives that taste great too ... and this is the ONE! . Berries 🍓 Yogurt 🥛 Honey 🍯 . 🥣 Mix summer frozen berries, yogurt & a tbsp honey all up in a bowl and spoon into ice lolly moulds - leave for a good few hours / overnight! . Cools you down a treat and is ‘elfy too👌🏼
💦 Running in the heat 💦 . Top tips: . 💦 Start in a hydrated state so you’ve more to lose before dehydrating 💦 Make sure you’re carrying fluid which includes electrolytes to help rehydrate and replace salts etc lost in sweat 💦 Reduce your intensity - don’t want any incidents!! 💦 Pour water over your head at water stations to cool you down . I ran the Cotswolds Way Relay this weekend with Clevedon AC - 8.3 miles of trail running with a couple of long hills - it was HOT and I struggled but I reduced my pace and tried to enjoy it ... and a massive shout out to the people who watered me with watering cans - legends!!!
❤️ I just love salads ❤️ . Such an easy thing to make and perfect in this warm weather! . I generally start with a base of either spinach or warmed kale, and then add the salad / veg (like cucumber, spring onions, raddish, tomatoes, carrot shavings) - then spruce it up with different toppings ... . My top ingredients to add to a salad at the moment ... . 1️⃣ nuts - pistachios / pine nuts / cashews are all common additions for me! 2️⃣ cheese - BIG fan of halloumi but also love feta, mozzarella and blue cheese 3️⃣ herbs - by far my fave is coriander! 4️⃣ protein - if I’m feeling fishy I’ll have smoked mackerel (pictured), tinned mackerel or salmon OR some delicious bbq meat like spicy chicken kebabs 😋 5️⃣ I always make a homemade salad dressing which always involves olive oil, lemon or lime juice & salt. Often add some soy, mustard and / or honey too! . If I’ve been exercising I like to replenish my energy by adding some guy healthy carbs too - I regularly buy a packet of mixed grains including whole grain rice, barley and quinoa! . So nutritious, tasty and satisfying!! . What’s your favourite salad ingredients?
🥣 CAN YOU EAT CEREAL? 🥣 . First of all - YAY ITS FRIDAY! Happy days! . Second of all - YES, you can eat cereal. However as with most things, some are better than others so choose wisely. Here’s my top tips ... . ✅ I always go for cereal brands with no / very limited added sugar. The high sugar cereals don’t keep you sustained for very long and can play havoc on your energy levels . ✅ aim to have a brand that has a good balance of protein & fat in it as well as carbs. This would be mainly looking for things like nuts and seeds . ✅ Make it even more nutritional by adding fruits - berries are the 1️⃣ for me!! An easy way to get one of your 5-a-day 👌🏼 . 🤷🏼‍♀️ what do I eat? Well apart from oats (porridge and overnight oats) I love Dorset Cereals Simply Nutty muesli - it only has grains, dates, nuts & seeds ... and tastes delicious!!
🥛 FULL FAT OR LOW FAT 🥛 . What do you choose? . 🙋🏼‍♀️ for me it’s full fat all the way! Why I here you ask? 🤷🏼‍♀️ . ✅ the fat helps transport fat-soluble vitamins (vit A, D, E and K) - which play essential roles in the body including important antioxidants. . ✅ I generally believe foods in their original, whole form are cleverly designed like that for a reason as the nutrients in them all help to work together synergistically in digestion and absorption (like in the above example with the vitamins) . ✅ Fat is really satiating meaning it keeps us satisfied for longer . ✅ There is now a lot of research suggestion there are actual BENEFITS of dairy fat and other fats for heart health . ✅ a lot of companies that take fat out of food products (like low fat yogurt) replace this fat (which has important texture and mouthfeel properties) with sugar ... which is empty calories and plays no vital function in the body, unlike fat . ✅ I am pro fats - they give us energy, help us build essential hormones, play a critical role in our cells, are of course help us have glowing skin 😉 . ✅ having fat in foods also helps slow the release of any sugar (reducing any blood sugar spikes) and thus energy - so they help the energy last longer over time! . 🤷🏼‍♀️ So if you’re a low fat yogurt kinda gal, maybe you might reconsider?!
🥣 my favourite race day breakfast 🥣 . I find it hard to keep a lot down before a race, hence the small portion, but this is my favourite thing to have! . ✅ porridge, honey, banana & blueberries - perfect mix of slow and fast release energy! . Other option for me would be a dried fruit & nuts bar or flapjack with a banana - sometimes find that easier to go down! . What’s your pre-race breakfast?!
😅 GAME FACE 😅 . Sometimes it’s good to push yourself to the limits. If you don’t already I highly recommend signing yourself up for a challenge . 💪🏻 It gives you a good goal to work towards . 💪🏻 It makes you realise your potential and see the benefits of your training . 💪🏻 It’s good for the mind to test yourself ... and great to feel a sense of achievement! . This was me last week at the Clevedon Aquathlon last week. It hurt!! Going from swimming to running was tough on the lungs and it took me a while to settle into the running. But I loved it (well, more when the pain was over 😂)
  • Sophie Heath
    🌈 EAT THE RAINBOW 🌈 . That’s one rule I live by and recommend to clients . Colour = variety of nutrients = variet… https://t.co/464HSjab73
    about 6 days ago
  • Sophie Heath
    🍦 I SCREAM FOR ICE CREAM 🍦 . Love a bit of ice cream in this heat, but always looking for healthy alternatives tha… https://t.co/1E5wd89YF3
    about a week ago
  • Sophie Heath
    💦 Running in the heat 💦 . Top tips: . 💦 Start in a hydrated state so you’ve more to lose before dehydrating 💦 Mak… https://t.co/EjNTYEpkjv
    about 2 weeks ago

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