Today’s large cup of goodness for lunch!

Avocado for good healthy fats; blueberries for Vitamin C; a huge handful of spinach for Vitamin A, folate, magnesium and so much more; banana for carbohydrate; some vanilla Purition protein powder because this was for lunch and I had no other major source of protein in it; lots of filtered water and a splash of coconut milk.

Deliciousness created in 5 minutes ☺️

Hydration

So many of my clients don’t drink enough water and find it hard when I ask them to drink between 1.5 and 2 litres per day so I thought perhaps today would be all about hydration.

Here are some signs of dehydration:

  • Fatigue
  • Muscle cramp
  • Flushed skin
  • Heat intolerance
  • Dry mouth and eyes
  • Dark and infrequent urine

Don’t forget that water makes up two thirds of your body weight and is essential for your bodily systems to function correctly. Just a few examples of what water helps to do in the body:

  • Transports nutrients and oxygen
  • Removes waste products
  • Controls your temperature
  • Lubricates your joints
  • Maintains the strength and shape of your cells

But how do you drink that much? There are plenty of good bottles on the market now (but remember to look for glass or those without BPA) that can encourage you to drink – the one I have is a Black and Blum bottle with a charcoal filter in it. The charcoal helps to remove all the nasties in our water and replenishes it with essential minerals. It’s also a great idea to add fresh fruit or veg into your bottle to give it a flavour – just choose your favourites – I often add slices of cucumber, mint leaves and cut strawberries. My bottle is 800ml so I know that I need to drink a couple every day to get my hydration sorted. But remember that herbal teas also count and I do drink a few of those too every day. Good luck on keeping hydrated!!

Today’s lunch was a rainbow!

I’m always telling clients to ‘eat the rainbow’ and it’s so easy! This little beauty took 5 minutes of chopping and was delicious. Red – tomatoes; green – lots of leaves, sugar snap peas, cucumber and celery; orange/yellow – baby sweet corn (I forgot the carrot!); white/brown – mushrooms; purple/blue – leaves. I added basil infused olive oil for healthy fats and some chopped chicken for protein. It was sprinkled with kombu seaweed for iodine and some nigella seeds for extra antioxidants and a fabulous flavour. Oh and a small amount of ground pink Himalayan salt and black pepper. Lovely!