Exercise and Healthy Eating

Healthy Eating

For lots of people cooking is daunting and in this mini series I’m going to give you some super simple recipes for healthy eating and some top tips to make cooking easier.

Tip 1: What to eat.

• Include protein in every meal for healthy eating. Protein isn’t just for body builders, we all need it and a lot of us don’t get enough.  Optimal sources of protein are meat, fish and dairy as they are what’s know as complete proteins, which means they have all the essential amino acids your body needs. For vegetarians there are few complete protein sources (quinoa, buckwheat and Quorn are a few examples), so eat a wide variety of foods to make sure you get in all the amino acids.
• Protein is great not only because it’s the building blocks of our bodies, it also helps us to feel full for longer.

Tip 2: How to cook.

• Chopping up onions can be difficult, use a grater instead and in you have difficulty using a grater you can use the grater attachment in a food processor.

Exercising

Exercise doesn’t mean that you have to go to the gym, the important thing is to start moving and to find something that you enjoy.

If you are just starting out then keep things simple and start with some exercises you can do at home, YouTube can be a good source of exercise ideas, this video from Physical Therapists, Bob Schrupp and Brad Heineck is just one example.

If you’re thinking of trying something new, wheelchair dance is a great way to meet new people and get some exercise at the same time!

Warning: Remember before you start or change your exercise program speak to your doctor.

Recipe

I said eat protein with every meal so instead of reaching for the cereal box in a morning here’s a super simple of alternative that takes a couple of minutes to make.

Scrambled egg on toast

What you’ll need:

• A toaster (or use a grill)
• A bowl
• A frying pan
• A wooden spoon
• A fork

Ingredients

• Some butter
• 2 slices of bread
• 3 eggs
• Salt and pepper
• A dash of water (or milk)

How to make it

Step 1: toast the bread.

Step 2: while the toast is in the toaster crack the eggs into the bowl.

Step 3: using the fork whisk the eggs up so that the white and yolk are well mixed together. Add a little salt, pepper and a dash of water (or milk) and mix.

Step 4: when the toast is done, butter it – try to avoid using margarine – or leave dry.

Step 5: put the frying pan on the hob on a medium heat, melt a nob of butter (about a teaspoon) and use the wooden spoon to spread it around the pan.

Step 6: pour the egg mix into the frying pan and stir …make sure that you hold the handle of the pan while you do this. The eggs will cook very quickly, when the get to a consistency you like then off the heat and use the wooden spoon to put the eggs top of the toast.

Tip: To make this even better add some smoked salmon on top of your cooked eggs.

Smoked salmon is a great addition because not only will it increase the protein content, which will help you feel full for longer, it also a great source of omega (check which ones) which is essential nutrient.