Setbacks are a huge part of success, it’s not often that the road to achieving our goals is a straight one. There are twists and bumps along the way and it can often be frustrating when things aren’t going to plan. Be it pushing for a new PB or simply looking to improve fitness/health as a whole, failures and setbacks are inevitable. But like everything we must learn from these failures for example, if you fall short at a competition, consider; how was my preparation? What could I do differently at training? How is my recovery? Reflect on the process, yes you might not have achieved what you wanted but you can look ahead to the next day and hope to go one step further.
It all comes down to putting yourself in the best possible situation day to day, week to week to ensure you’re on the path to achieving your goals. Because ultimately the successes you achieve will be worth the hard work and make you forget about the setbacks and failures along the way!
Nutrition fact of the week
Can you speed up a hangover? Not necessarily but you can lessen the severity of them with these certain foods:
Zinc and Niacin are two nutrients that have been shown to support recovery from a hangover!
- Zinc: sweet potatoes, meat, flaxseeds, dark chocolate, beans and lentils, porridge, yoghurt
- Niacin: brown rice, peanuts, spinach avocado, mushrooms
So, why not try making them into meals instead of reaching for the usual greasy foods our bodies tend to crave? Such as omelettes, chia pudding or overnight oats, smoothies, burritos, chicken stir-fries, and bean stews – the options are endless so maybe try this out the next time the hangover starts to kick in.
Nutrition tip of the week
How we do learn to build balanced meals?
It can be difficult to know where to begin when it comes to creating meals as everyone is so different and needs vary according to each individual’s activity, sport, gender, age etc. But one place to start when trying to improve eating habits and monitor portions is eyeballing through using a plate or hands:
For your next meals, try to consider the above and ask yourself if are you including carbs and protein and fats and nutrients in each main meal. If so, you’ll be well on your way to creating a well-varied and balanced diet!
This week’s simple swaps
Time: 5 minutes / Difficulty: Easy / Serves: 1 / Nutritional values – 429kcal / 40g carbs / 24g protein / 19g fat
Ingredients: 300ml coconut milk (use any milk) 1 scoop chocolate whey 1 scoop vanilla ice cream Handful of crushed ice 1 tbsp proteinella (or use Nutella)
- Spread the proteinella around the glass you’re using
- Blend the rest of the ingredients together
- Pour into a glass with an option to top up with low-fat whipped cream!
Time: 40 minutes / Difficulty: Easy / Serves: 2 / Nutritional values – 400kcal / 10g carbs / 44g protein / 20g fat
Ingredients: 5 eggs 300g low-fat cottage cheese 1 garlic clove (or garlic powder) 15g parmesan (optional) 230g spinach, chopped 2 peppers chopped 100g tomatoes (cherry would work best) 2-3tbsp paprika
- Heat oven to 200c and line a baking tin with parchment paper
- Beat the ingredients together except the tomatoes and parmesan
- Pour into the tin and then add the tomatoes and parmesan
- Bake for 35 mins or until cooked
- Note: You can use various different veggies or add meats, or various spices