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How Much to Gain 1kg During the Holidays? The holidays are full of indulgent meals and festive snacking, but how much would it really take to gain 1kg (2.2 lbs) in just 7 days? Let's break it down: 1kg of weight gain = ~7,700 kcal surplus. That's 1,100 extra calories per day beyond what your body needs to maintain weight. What could this look like? Snacking on a bowl of chocolates at the festive table: +300 kcal Adding that extra slice of pie: +400 kcal Finishing the cheese platter: +400 kcal Total surplus: ~1,100 kcal/day Over 7 days, this could result in 1kg gained-but not all of this weight is fat! Some will be water retention from salt, glycogen storage, or bloating. If you gain weight, it's OK. It's a special time of year, and a little indulgence is part of the joy. One week won't undo a year of healthy habits. Want to keep weight gain minimal? Go for an extra walk after dinner. Balance indulgent meals with lighter ones. Savor treats but aim for moderation. The holidays are about memories, not calories! Enjoy guilt-free while staying mindful of your goals. #HolidayNutrition #WeightGain #FestiveBalance #HealthyHolidays #HolidayNutritionTips #MindfulEating #WeightManagement #HealthyLifestyle #FitnessGoals #FestiveEating #StayActive #HolidayBalance #nutritiontips #HealthAndWellness #Mindfullndulgence #HealthyLiving #HolidayTips #HolidayWeightManagement
How Much to Gain 1kg During the Holidays? The holidays are full of indulgent meals and festive snacking, but how much would it really take to gain 1kg (2.2 lbs) in just 7 days? Let's break it down: 1kg of weight gain = ~7,700 kcal surplus. That's 1,100 extra calories per day beyond what your body needs to maintain weight. What could this look like? Snacking on a bowl of chocolates at the festive table: +300 kcal Adding that extra slice of pie: +400 kcal Finishing the cheese platter: +400 kcal Total surplus: ~1,100 kcal/day Over 7 days, this could result in 1kg gained-but not all of this weight is fat! Some will be water retention from salt, glycogen storage, or bloating. If you gain weight, it's OK. It's a special time of year, and a little indulgence is part of the joy. One week won't undo a year of healthy habits. Want to keep weight gain minimal? Go for an extra walk after dinner. Balance indulgent meals with lighter ones. Savor treats but aim for moderation. The holidays are about memories, not calories! Enjoy guilt-free while staying mindful of your goals. #HolidayNutrition #WeightGain #FestiveBalance #HealthyHolidays #HolidayNutritionTips #MindfulEating #WeightManagement #HealthyLifestyle #FitnessGoals #FestiveEating #StayActive #HolidayBalance #nutritiontips #HealthAndWellness #Mindfullndulgence #HealthyLiving #HolidayTips #HolidayWeightManagement
Christmas Leftovers! +* Make the Most of Your Instead of letting delicious holiday meals go to waste, transform your leftovers into tasty, nutritious meals. From turkey sandwiches to festive salads, there are endless ways to enjoy those extra servings while minimising food waste. Here are a few ideas: 1. Turkey & Veggie Stir-Fry: Toss leftover turkey with some veggies and a quick stir-fry sauce for a healthy, savoury meal. 2. Christmas Salad: Use leftover roast veggies and meats to create a filling salad with greens, nuts, and a light dressing. 3. Stuffing & Eggs: Turn leftover stuffing into a savoury breakfast by adding it to scrambled eggs or an omelet. 4. Mashed Potato Cakes: Combine mashed potatoes with a little flour and seasonings, then pan-fry for crispy, golden cakes. Not only will you enjoy your festive flavours all over again, but you'll also help reduce food waste. Win-win! What's your favourite way to use leftovers? Let me know in the comments! #ChristmasLeftovers #HolidayMealldeas #WasteNotWantNot #LeftoverMeals #HolidayRecipes #NutritiousAndTasty #FoodWasteReduction #FestiveFlavours #HealthyLeftovers #TurkeySandwiches #StuffingAndEggs #MashedPotatoCakes #ChristmasSalad #LeftoverInspiration #SeasonalCooking #HealthyEating #MealPrepldeas #CreativeCooking #SustainableEating #ReduceFoodWaste #HolidayCooking
Christmas Leftovers! +* Make the Most of Your Instead of letting delicious holiday meals go to waste, transform your leftovers into tasty, nutritious meals. From turkey sandwiches to festive salads, there are endless ways to enjoy those extra servings while minimising food waste. Here are a few ideas: 1. Turkey & Veggie Stir-Fry: Toss leftover turkey with some veggies and a quick stir-fry sauce for a healthy, savoury meal. 2. Christmas Salad: Use leftover roast veggies and meats to create a filling salad with greens, nuts, and a light dressing. 3. Stuffing & Eggs: Turn leftover stuffing into a savoury breakfast by adding it to scrambled eggs or an omelet. 4. Mashed Potato Cakes: Combine mashed potatoes with a little flour and seasonings, then pan-fry for crispy, golden cakes. Not only will you enjoy your festive flavours all over again, but you'll also help reduce food waste. Win-win! What's your favourite way to use leftovers? Let me know in the comments! #ChristmasLeftovers #HolidayMealldeas #WasteNotWantNot #LeftoverMeals #HolidayRecipes #NutritiousAndTasty #FoodWasteReduction #FestiveFlavours #HealthyLeftovers #TurkeySandwiches #StuffingAndEggs #MashedPotatoCakes #ChristmasSalad #LeftoverInspiration #SeasonalCooking #HealthyEating #MealPrepldeas #CreativeCooking #SustainableEating #ReduceFoodWaste #HolidayCooking
Fermented Foods - Nature's Probiotics 1. What are Fermented Foods? Fermented foods are products that have undergone a process called fermentation, where microorganisms like bacteria, yeast, or fungi convert sugars and starches into acids or alcohol. 2. Beneficial Bacteria: Fermented foods are rich in probiotics—live beneficial bacteria that contribute to a healthy gut microbiome. 3. How Fermented Foods Support Digestion: * Enhanced Nutrient Absorption: The fermentation process can break down complex carbohydrates and proteins, making nutrients more accessible for absorption in the digestive tract. * Digestive Health: Probiotics from fermented foods can help alleviate common digestive issues, such as bloating, gas, and constipation. They promote regular bowel movements and enhance the overall efficiency of the digestive system. * Gut Barrier Function: Probiotics can strengthen the gut lining, which acts as a barrier to prevent harmful substances from entering the bloodstream. A healthy gut barrier is essential for overall health and can reduce inflammation in the body. 4. Examples of Fermented Foods: * Yogurt * Sauerkraut * Kimchi * Kombucha #FermentedFoods #Probiotics #GutHealth #Yogurt #Sauerkraut #Kimchi #Kombucha #HealthyEating #Microbiome #Nutrition
Fermented Foods - Nature's Probiotics 1. What are Fermented Foods? Fermented foods are products that have undergone a process called fermentation, where microorganisms like bacteria, yeast, or fungi convert sugars and starches into acids or alcohol. 2. Beneficial Bacteria: Fermented foods are rich in probiotics—live beneficial bacteria that contribute to a healthy gut microbiome. 3. How Fermented Foods Support Digestion: * Enhanced Nutrient Absorption: The fermentation process can break down complex carbohydrates and proteins, making nutrients more accessible for absorption in the digestive tract. * Digestive Health: Probiotics from fermented foods can help alleviate common digestive issues, such as bloating, gas, and constipation. They promote regular bowel movements and enhance the overall efficiency of the digestive system. * Gut Barrier Function: Probiotics can strengthen the gut lining, which acts as a barrier to prevent harmful substances from entering the bloodstream. A healthy gut barrier is essential for overall health and can reduce inflammation in the body. 4. Examples of Fermented Foods: * Yogurt * Sauerkraut * Kimchi * Kombucha #FermentedFoods #Probiotics #GutHealth #Yogurt #Sauerkraut #Kimchi #Kombucha #HealthyEating #Microbiome #Nutrition
Work! #Hamilfilm
Work! #Hamilfilm
Post workout breakfast: Fuel for Recovery Consuming a meal post-workout is essential for supporting recovery, muscle repair, and replenishing energy stores. After exercise, your body is primed to absorb nutrients, especially if you haven't eaten for over four hours. Why Post-Workout Nutrition is Important: 1. Muscle Repair and Growth: Protein provides the amino acids needed to repair muscle fibres stressed during exercise, facilitating growth and reducing soreness. 2. Replenishing Glycogen Stores: Carbohydrates replenish glycogen, the primary energy source used during workouts, especially in high-intensity or endurance activities. 3. Enhancing Recovery: A combination of protein and carbs helps speed up recovery, getting you ready for your next workout. Timing: * If You Ate Over 4 Hours Ago: Aim to eat within 30 minutes post-workout to maximise nutrient uptake during the body's recovery window. * If You Ate Within 4 Hours Pre-Workout: Immediate post-workout nutrition is less urgent, but still beneficial. Here's a few examples of what I eat for a post-workout breakfast and why: Oatmeal with Almond Milk - A great source of complex carbs to replenish glycogen stores and keep energy levels steady. Berries with oats and flax seeds - Packed with antioxidants to reduce inflammation and boost recovery. recovery. Eggs with beans, bagel and salad - A high-quality protein source to repair and build muscles. Peanut Butter added into my oatmeal or smoothie - Healthy fats for sustained energy and added creaminess. Protein Shake - Extra protein to meet my recovery needs, especially after a strength session. What's your go-to post-workout breakfast? Drop it in the comments! #NutritionForAthletes #FuelYourBody #RecoveryMeals #PostWorkoutBreakfast #RecoveryFuel #AthleteNutrition #FuelYourBody #HealthyRecovery #BreakfastForAthletes #NutritionForPerformance #FitnessFuel #RebuildAndRecover #StrengthRecovery #ProteinPower #MuscleRecovery #HealthyFats #CarbLoading #PostWorkoutMeal #FitnessEats #MuscleBuilding #QuickRecovery #OatmealLovers #HealthyBreakfast #fitnessgoals
Post workout breakfast: Fuel for Recovery Consuming a meal post-workout is essential for supporting recovery, muscle repair, and replenishing energy stores. After exercise, your body is primed to absorb nutrients, especially if you haven't eaten for over four hours. Why Post-Workout Nutrition is Important: 1. Muscle Repair and Growth: Protein provides the amino acids needed to repair muscle fibres stressed during exercise, facilitating growth and reducing soreness. 2. Replenishing Glycogen Stores: Carbohydrates replenish glycogen, the primary energy source used during workouts, especially in high-intensity or endurance activities. 3. Enhancing Recovery: A combination of protein and carbs helps speed up recovery, getting you ready for your next workout. Timing: * If You Ate Over 4 Hours Ago: Aim to eat within 30 minutes post-workout to maximise nutrient uptake during the body's recovery window. * If You Ate Within 4 Hours Pre-Workout: Immediate post-workout nutrition is less urgent, but still beneficial. Here's a few examples of what I eat for a post-workout breakfast and why: Oatmeal with Almond Milk - A great source of complex carbs to replenish glycogen stores and keep energy levels steady. Berries with oats and flax seeds - Packed with antioxidants to reduce inflammation and boost recovery. recovery. Eggs with beans, bagel and salad - A high-quality protein source to repair and build muscles. Peanut Butter added into my oatmeal or smoothie - Healthy fats for sustained energy and added creaminess. Protein Shake - Extra protein to meet my recovery needs, especially after a strength session. What's your go-to post-workout breakfast? Drop it in the comments! #NutritionForAthletes #FuelYourBody #RecoveryMeals #PostWorkoutBreakfast #RecoveryFuel #AthleteNutrition #FuelYourBody #HealthyRecovery #BreakfastForAthletes #NutritionForPerformance #FitnessFuel #RebuildAndRecover #StrengthRecovery #ProteinPower #MuscleRecovery #HealthyFats #CarbLoading #PostWorkoutMeal #FitnessEats #MuscleBuilding #QuickRecovery #OatmealLovers #HealthyBreakfast #fitnessgoals
High vs low intensity what snack should I eat? High-Intensity Workout Snack For a high-intensity workout, prioritize carbs to replenish glycogen and ensure sustained energy. Macronutrient Breakdown: * Carbs: 30-50g. * Protein: 10-15g. * Fat: Minimal (<5g). Why It’s Important: * Carbs: Maximizes glycogen availability for intense exertion. * Protein: Supports muscle maintenance. * Low Fat: Prevents sluggishness. Examples: 1. Energy bar with oats, honey, and a small amount of protein (40g carbs, 12g protein, 4g fat). 2. A slice of whole-grain toast with jam and a boiled egg (35g carbs, 13g protein, 3g fat). 3. Small smoothie with banana, orange juice, and protein powder (45g carbs, 15g protein, 2g fat). Low-Intensity Workout Snack For low-intensity workouts, a smaller snack with moderate carbs and protein is sufficient. Macronutrient Breakdown: * Carbs: 15-25g. * Protein: 8-12g. * Fat: Minimal (<5g). Why It’s Important: * Carbs: Provides a mild energy boost without overloading. * Protein: Supports muscle maintenance. * Low Fat: Allows for quick digestion. Examples: 1. Handful of mixed berries with a small piece of low-fat cheese (20g carbs, 10g protein, 3g fat). 2. Half a whole-grain English muffin with cottage cheese (18g carbs, 11g protein, 2g fat). 3. Small apple with a tablespoon of almond butter (22g carbs, 8g protein, 5g fat). #lowintensitysnack #lightenergy #fitnessfuel #snacksmart #workouttips #nutritionboost #healthychoices #balancedfuel #snackprep #fitlife #highintensitysnack #preworkoutfuel #fitnessgoals #workouttips #energize #nutritionboost #quickcarbs #muscleready #healthyliving #snackideas
High vs low intensity what snack should I eat? High-Intensity Workout Snack For a high-intensity workout, prioritize carbs to replenish glycogen and ensure sustained energy. Macronutrient Breakdown: * Carbs: 30-50g. * Protein: 10-15g. * Fat: Minimal (<5g). Why It’s Important: * Carbs: Maximizes glycogen availability for intense exertion. * Protein: Supports muscle maintenance. * Low Fat: Prevents sluggishness. Examples: 1. Energy bar with oats, honey, and a small amount of protein (40g carbs, 12g protein, 4g fat). 2. A slice of whole-grain toast with jam and a boiled egg (35g carbs, 13g protein, 3g fat). 3. Small smoothie with banana, orange juice, and protein powder (45g carbs, 15g protein, 2g fat). Low-Intensity Workout Snack For low-intensity workouts, a smaller snack with moderate carbs and protein is sufficient. Macronutrient Breakdown: * Carbs: 15-25g. * Protein: 8-12g. * Fat: Minimal (<5g). Why It’s Important: * Carbs: Provides a mild energy boost without overloading. * Protein: Supports muscle maintenance. * Low Fat: Allows for quick digestion. Examples: 1. Handful of mixed berries with a small piece of low-fat cheese (20g carbs, 10g protein, 3g fat). 2. Half a whole-grain English muffin with cottage cheese (18g carbs, 11g protein, 2g fat). 3. Small apple with a tablespoon of almond butter (22g carbs, 8g protein, 5g fat). #lowintensitysnack #lightenergy #fitnessfuel #snacksmart #workouttips #nutritionboost #healthychoices #balancedfuel #snackprep #fitlife #highintensitysnack #preworkoutfuel #fitnessgoals #workouttips #energize #nutritionboost #quickcarbs #muscleready #healthyliving #snackideas

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