How to have a more productive day

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Energising lunches for the Busy Executive

As a busy executive, it’s tempting to reach for heat and eat meal or
soggy leftovers for lunch.
Both these options are pretty uninspiring and can leave you feeling
sluggish, lacking concentration and unproductive for your afternoon.

Your solution is to keep a ‘capsule store cupboard’ at work and
top it up regularly. That way you always have access for tasty, healthy and
‘save cash’ lunches.

Your Capsule Store Cupboard
Buy Monthly
• Extra Virgin Olive Oil
• Tins of Tuna, salmon, sardines and mackerel, lentils, chickpeas, red kidney beans,
cannelloni beans and mixed pulses
• 1 pack of Oatcakes or Ryvita
• 1 small carton of cream cheese spread or 1 small jar of dairy free mayonnaise
containing flaxseed (a better option as it contains the essential fatty acid from
flaxseed to sustain appetite - available from health food shop)
• Sugar Free Muesli
Buy Weekly:
• 2-3 lemons
• Small tub of each Hummus, Plain Yoghurt, Low-fat cottage cheese
• Loaf of Pumpernickel or dark rye bread (keeps well in fridge) or
• 1 pack of Wholemeal Pitta breads
• 1-2 large potatoes or sweet potatoes
• 1 bag of mixed Italian mixed salad leaves or Cos lettuce (more nutrients than iceberg
lettuce)
• 1 bag of watercress, spinach and rocket mix
• 6 plum tomatoes
• A pack of mange tout and French beans and small carrots
• 1 red onion
• 1 red/yellow/green pepper
• Pre cooked basmati brown rice or wild rice (prepare and cook on Sunday and it will
keep until Wednesday in the fridge)
• 2 cartons of vegetable soups or chicken and vegetable soups
• 5-6 cherry tomatoes
• Pieces of fruit (buy every 2 days for freshness)
• Packs of Fruit Salad (buy every 2-3 days)
• Small pot of Olives (from the deli counter)

Mix and Match your lunch.
Now you have all the ingredients to hand in your work cupboard, you can use them to make
up different lunches each day.
Here are some lunch suggestions:
The Energiser Lunch
Mix brown or wild rice with canned salmon and chopped salad vegetables
Add 2 teaspoons of your dairy free mayo and juice from half a lemon or 2 teaspoons of
cream cheese.
Have a few handfuls of Italian mixed salad leaves and 2-3 cherry tomatoes
The ‘Brain’ Power
Sardines or mackerel on a slice of rye bread (alternatively slice a pitta bread in half and
pack inside the fish) and add cos leaves and chopped peppers on the side or on top.
Mix the Sardines or Mackerel with juice of half a lemon and a tablespoon of some natural
yoghurt or 2 teaspoons of cream cheese.
The warming, comforting
Baked sweet potato (to sustain energy for longer then white potatoes)
Add 3 tablespoons of cottage cheese, a handful of rocket leaves and a few chopped cherry
tomatoes
You can also add some hummus for more flavour
Add a few handfuls of mixed salad leaves on the side
The ‘Quickie’
Low fat yoghurt, fruit and a handful of muesli – a great grab and go ‘brunchy’ option.
This supplies energy nutrients and good bacteria for good digestion
The ‘Light Bite’
Place a good few handfuls of salad on a plate, top with a protein option (salmon, tuna,
sardines, lentils, cottage cheese) and 4 olives.
Add 2 teaspoons of olive oil and half the juice from one lemon.
Alternatively mix the fish with 2-3 teaspoons of cream cheese and juice from half a lemon.
Have 1-2 oatcakes on the side.
This is perfect if you’ve eaten out the night before and wish to ‘lighten’ up.

For more information on nutritional programmes for the busy person, brides, mums to be
and new mums visit; www.beez-kneez.co.uk or contact 020 8 354 1583.

Eating for EXTRA energy Seminar

Presented by BBC radio Expert, Victoria Warr
13th February 2008, 7.00-8.30pm, Chiswick Moran Hotel

Booking line: 020 8 354 1583

Seminar just £20 per person if you book before 5th February 2008.
Only £25 per person if you book after this date.

Read on for more information or click here

Want to supercharge your energy levels with food, Click this link for your complimentary article.

Do you want?
• Extra Energy to survive the pressures of today’s lifestyles
• To restore & regenerate your body with delicious super foods
• Tips for preparing quick, easy meals to revitalise you

Do you experience?
• Lethargy and constant tiredness
• Sleeping difficulties and waking un-refreshed
• Apathy and lack of concentration

Are you getting married, pregnant or a new Mum?
Or do you have ‘extra’ demands on your energy?

Then the Eating for EXTRA energy seminar is for you. Discover:

• The crucial difference between false energy and real vitality
• Which foods have the key ‘energy’ nutrients to improve your vital energy
• The delicious ‘vitality’ food plan to give you ‘all day’ long energy
• Invaluable ways to make healthy, energy-giving ‘fast’ meals
• Foods which zap energy: the science behind them and tastier alternatives
• How to spot ‘manipulative’ nutritional or supermarket messages and what to believe

We are not selling any diets, products or books. This seminar is informative and packed with extremely user-friendly tips and top quality advice based on science that works. Presented by a fun, qualified nutritional expert with BBC radio experience.

Booking line: 020 8 354 1583
Seminar just £20 per person if you book before 5th February 2008.
£25 per person if you book after this date.
Click here for more information

Click this link for your complimentary article: Supercharge your energy levels with food.

How to supercharge your energy levels with food

It’s that time of the year, well into January when you are getting back into the
swing of business, family and exciting projects for your year ahead. It’s when you
want to feel focused and energised. Choosing to eat the foods that give you energy
boosting nutrients, without loading up on calories, will specifically supercharge
your energy levels for a fit and more productive 2008.

Believe it or not, your food will either provide you with a great source of real constant energy or leave you flagging after an hour.

Here's my low down on the top six foods for EXTRA energy.

Almonds
Eating almonds as a snack when you feel a low energy slump will lift your energy levels. They
contain good amounts of iron and some B vitamins, helping your brain, nerves and muscles to
function properly. It’s important to combine almonds with some source of vitamin C, so that the
body can actually absorb these nutrients as Vitamin C helps the absorption process of iron and
vitamin B. Eat almonds with a piece of fruit, will ensure your body and you’ll reap the benefits.
How to eat more: Add to breakfast cereals, porridge or crumble toppings. Alternatively snack on a small pack with an apple.
Apricots
As apricots contain both vitamin C and iron this super snack means your body will absorb iron
essential to beat fatigue and recover from exercise. Iron will also help improve mental
performance and lift your mood.
How to eat more: Fresh apricots are best, but you can also try dried apricots as a mid morning
or mid afternoon snack. Also to enhance the flavour of your cereals or porridge, add some
chopped up.
Broccoli
Since broccoli is also rich in iron, if you are anaemic or fatigued it makes
for an essential addition to your diet. There is also evidence from
research conducted at the US National Cancer Institute that regular
consumption of broccoli will help protect from cancer. The anti-oxidants
it contains help inhibit the activation of cancer cells in the body.
How to eat more: Best steamed, add three tablespoons to your
evening meal or add to stir fry’s. Also try broccoli spears raw in a
salad.
Spinach
If you’ve ever watched Popeye you know what happens when he gets his fix of spinach. He ends up
with a great burst of energy and his muscles pop out. Now eating spinach will not ensure bulging
muscles (so fear not if your female!) however this food will give you a much-needed spark of
energy. It’s packed with vitamins and nutrients and iron, but also contains an enzyme known as coenzyme
10 for energy production.
How to eat more: Add raw to salads, add to omelette dishes or add to mash potato.
A delicious accompaniment to any fish or meat dish.
Oats
Eating oatmeal or porridge will do wonders for your energy levels. Oats contain fibre so you’ll feel
sustained energy all day long, rather than energy peaks and dips that can have you feeling tired and
often hungrier. As porridge is a meal in it’s own right, you have the advantage of being able to top
it off with fruit, nuts and berries for added flavour and more energy-enhancing foods.
How to eat more: Eat at breakfast as porridge or add the flakes to the toppings on crumbles
or use to make your own granola or muesli.
Salmon, tuna or sardines
Wild salmon, tuna or sardines are all rich sources of omega-3 fatty
acids, that boost your mood, beat stress and play a crucial role in
brain development and concentration. If you have an important
meeting or interview these foods will help you stay focused and
energised throughout.
How to eat more: Tinned fish is a convenient option to eat with
salads or topped on a slice of wholegrain bread. Sardines also make a good energizing ‘weekend
brunch’ with a slice of toast and a glass of juice.

Click here for the full article and tips for instantly boosting energy and other complimentary articles.

Sign up for your Christmas Gift: The Guide to Eating Out

Welcome to your 12 days of Fitness COMPLIMENTARY gift from Vicky Warr, The Beez Kneez Fitness and Nutrition Consultancy. To receive your Special COMPLIMENTARY E-BOOK: 'EAT OUT, deliciously and nutritiously!' Just pop your name in the box below to get your present!
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A healthy guide to surviving Christmas Day

Moderation, not self deprivation is the answer!

Christmas is coming and while the goose may be getting fat, you may want to avoid busting your healthy eating routine for the sake of one day of indulgence!

Christmas is coming and while the goose may be getting fat, you may want to avoid busting your healthy eating routine for the sake of one day of indulgence!

On a typical Christmas Day, the average Brit consumes a staggering 7,000 calories.
A normal daily intake should be about 1,800 for women and 2,200 for men. But Christmas pudding and brandy butter alone can add up to 1,200 calories. To burn off just that pudding energy you would need to run for two hours or complete a half marathon. It’s no wonder there are so many detox diets and people rushing to join a gym in January.

But the really scary facts are that over the Christmas season, the ‘average’ person puts on between 7-9lb of fat (1/2 stone) and loses 3-5 lbs of muscle by vegging out on the sofa. The more fat your body has, the fewer calories you need, even when you are resting. So by increasing the fat in your body, the slower your resting metabolic rate will become, making it even easier to pile on the pounds.

Still, nobody wants to be a party pooper. Here’s Vicky’s guide to a guilt-free Yuletide.

Plan ahead – write a list of all the food shopping you need and buy the store cupboard essentials well in advance. Leave the fresh produce until as late as possible so it won’t go off. This way you won’t end up foraging for fatty leftovers.
Prepare yourself – it’s more fun and you’ll then be able to control salt, sugar and fat content. Ready meals often have a lot of added extras. Avoid!
Moderation not deprivation! Enjoy your treats but don’t blow out. So, a chocolate here and there is OK but eating the whole box is overdoing it!
Water up – no doubt you’ll be drinking alcohol so avoid getting dehydrated. Water is key to sustaining energy levels; if you don’t drink enough water you’ll feel lethargic.
Veg out – not of the sofa variety but of the fresh, seasonal type – these will power you up with antioxidants and nutrients to help boost your immune system after the partying has finished!
Breakfast – avoid the trap of skipping this just because you think you’re having a big lunch. A light breakfast is important to stop you reaching for the biscuits and chocolate mid morning.
Booze – Mix spirits with slimline tonic or fresh orange juice and sparkling water. Red wine contains about 85 calories per glass compared with 110 calories for sweet white wine or cider. A less calorific cocktail would be a vodka or gin pub measure, mixed with some pomegranate juice, sparkling water and slices of fruit. At least that way your body will take in some vitamin C. Alternatively, try tomato juice with vodka or white wine mixed with sparkling water, to dilute the alcohol and make your drink last longer. Mulled wine is a better option for Christmas Day, again add lots of fruit slices and avoid adding extra sugar.
Move the body – best cure for a hangover is some fresh, crisp winter air and some quick steps. A power walk for 30 minutes mid-morning will clear the head, ready for your festive lunch.


For more ideas of how to serve up a scrumptious lunch without it taking a toll on your health and body shape, go to http://www.fitnessnutritiontrainer.co.uk/complimentary-articles.html


Enjoy your Christmas, If you do overdo it and feel guilty afterwards, just look forward to the New Year, get back on track with your eating and take some exercise!
Get my full article at http://www.fitnessnutritiontrainer.co.uk/complimentary-articles.html

Why not visit my website for more resources and articles to help get you fit quicker.
Go to www.beez-kneez.co.uk and download your complimentary guide: 10 tips to a slimmer, fitter, you!

The Benefits of Cycling

This week I discovered the true benefits that zipping around on 2 wheels in the fresh air instead of being stuck inside a car with 4 wheels can have! In my ignorance and arrogance I often smirked a little at cycling, as running always seemed to be the best exercise. In addition If I couldn’t run, then the best option was just to hop in the car, why puff and pant on 2 wheels when you’ve got the comfort and luxury of 4? Well let me tell you, spinning along with the wind behind your back is not only invigorating, refreshing and avoids the stress of sitting in traffic, you know that you are getting your thighs firmer and your butt perter à la Kylie.

It took me the same amount of time to get from B&Q, Chiswick to the top of the North Circular (Ealing) on my very cool, Silver Airbourne Triathlon bike as it did the 2 tattooed Gentlemen in the red truck. They seemed mightily impressed too at my cycling as there were a few toots of the horn and a chortle of ‘out of the saddle, love’ and ‘can we come along for the ride’. There is something extremely satisfying as seeing people infuriated by the traffic and stressing as they are late for appointments whilst you whiz past them. Plus you're getting fitter than them, gaining leaner legs and helping reduce your risk of heart disease at the same time. Then you get out in the country in the weather that we having at the moment and you really appreciate the benefits even more. Going with a group is even more fun plus you need to wear all the gear. TIP: invest in padded shorts, cycle top, helmet and some sunglasses with different coloured lens so you can co-ordinate them with your cycling outfit and better still your cycle frame. Water bottle is a must and a good organic cereal bar and banana. Unlike running you can also tuck into a scrumptious pub lunch then hop back on your bike to the next destination. Running on a full stomach would never be a good idea unless you wanted the to re-appear in a slightly different formula. If I’ve not convinced you that cycling is the way forward:

• Regular cycling adds an average 2.5 years to your life expectancy

• Cycling is one of the most effective forms of aerobic exercise, helping to reduce heart disease, high blood pressure, obesity and diabetes

• A 15 minute bike ride to and from work five times a week will burn off 11lbs a year

• Cycling can improve your mood and help reduce stress and depression

• Cycling is the fastest mode of transport from door to door in peak times. It’s free and anyone can do it.

Get on ya bike!FIT VIC XXX