I always get so excited when I get to share a nutrition tips video with you guys and I think
you're going to love some of the tips in today's video because they're going to help you level up
your healthy eating, give you more energy and help improve your clarity throughout the day.
I also wanted to say thank you to Squarespace for sponsoring today's video and I'll chat more
about them at the end but first I want to start with a delicious snack option
which tastes like candy but it's not going to give you that sugar hangover. Have you ever tried
drying your own fruit at home? My personal favourite is applesauce strawberry. You can add it to oatmeal,
salads, energy bowls and yogurt. Dried fruit is delicious, it can be a really healthy addition to
your diet. One piece of dried fruit contains about the same amount of nutrients as the fresh fruit
but it's condensed into a smaller package. If you were to compare gram for gram dried fruit actually
contains three times as much fibre, more vitamins and minerals than fresh and to be mindful of the
sugar intake all you have to do is just be careful of your portion size. One serving of dried fruit is
about a quarter of a cup. I love having these for something sweet after dinner and because of the
high fibre content it's not going to override your body's natural hunger and satiety cues
so you'll know when you're feeling full and you've had enough. Do you want one? (Mitch: yes) Okay! (Mitch: yes I do...)
(Mitch: I can't grab them) I think we all know now that increasing our vegetable intake
is one of the easiest ways to make sure we're getting a good amount of vitamins
minerals and fiber into our diet but what if you get bored of the taste or you just don't
enjoy them that much? A diet which has a lot of fruit and veg can help lower your blood pressure,
can help reduce digestive problems and have a positive effect on your blood sugar levels and
having this means it can help keep our appetite in check too and this is why we are going to
be sneaking some veg into our smoothies. Chop and freeze some zucchini to pull out whenever
you're making a smoothie and trust me you won't even taste it if you use about half a cup worth.
The zucchini will add a creamy rich texture to your smoothie and because you've frozen it you
won't need to add ice plus that means no watery smoothie. Adding a large handful of spinach into
your smoothie will provide a generous amount of fibre, folate, calcium and vitamins A, C and K.
Dietary fibre can be classified into two basic types. So we have insoluble fibre and we have
soluble fibre. So if you think of it this way, like soluble fibre is partly digested and that's what's
going to help keep you full and satiated after your meals. Insoluble fibre - not digestible but
it's actually going to be great for keeping your gut health in check. Another one that you can
sneak past the taste test is cannellini beans, also called white kidney beans. The next tip is
for saving time. You know those days when you've been super busy and then by the time you finish
work you're tired and you just want to melt into your couch and have your food brought to you? Well
what we're going to start doing is cooking once and eating twice or three times. Each time you
cook a portion of a meal cook enough for an extra serving so that you can have it the next day. For
example, you could cook up a large batch of rice or quinoa or roast a tray or two of vegetables
and keep them stored in the fridge. This will help to start create a stockpile of ingredients in your
fridge that you can just reach for whenever you've been busy and it will help you create
more balanced meals with less effort. Now I'm all for making wholesome recipes whenever you can which is
why I actually put together my low sugar sweet treats ebook which is just dessert recipes and
they're really easy options that you can whip up because I think nutrition isn't just about feeling
physically better but I think it's about having that better relationship with food also. Learn
some single portion desserts that you can use like mug cakes. There's one that I really love to put
together and this is actually in my sweet treats ebook. So the basic ingredients are some wholemeal
flour, some unsweetened apple sauce... it still has the sweetness of the apples but it doesn't have
any added sugar, some baking powder, baking soda, salt, erythritol, almond milk, vanilla extract and
some sugar-free chocolate chips. By learning a few single portion desserts you can have smart sized
treats without feeling like you're wasting food or just having it sitting in the fridge.
This is particularly useful if you're still trying to get used to a pattern of eating well and you're
trying to tune into your body's natural hunger and satiety cues. This recipe only has 199 calories.
If you have some fruit that you're not going to use when it hits its peak ripeness give this
next one a try. Chop your fruits and freeze them into your ice cube trays. This will add a great
little treat into your waters and it will enhance the flavor and keep it with you at your desk or
around the house to prompt you to drink more which will help keep you hydrated. I love making little
combinations like this especially if it's a really warm day and you can also mix it up by using some
sparkling water or some soda water especially if you just want that little bit of carbonation. Okay
I was about to say herbs and spices but there's always people getting salty (pun intended) at me in
my comment section. So herbs and spices are really high in antioxidants. When I first started trying
to eat better and make more nutrient-dense meals I noticed that so many recipes that I came across
were like completely devoid of flavour. It'd be like chicken and sweet potato and green beans and there
would be no seasoning in the recipe and honestly this doesn't have to be the case. I feel like it's
very important that you actually enjoy the food that you're eating. Practice and experiment and
learn your favorite flavour combinations. A little time-saving hack that I've been doing for a little
while now is creating my own spice mixes with my preferred ratios. So I have a breakfast spice mix
which I like to put together because I can easily throw it in like oatmeal or pancakes or waffles or
whatever I'm making and just in one little jar put six teaspoons of cinnamon, two teaspoons of nutmeg,
one teaspoon of cardamom and one teaspoon of erythritol and these flavors remind me
a little bit of like apple pie spices and look you don't have to follow my ratio - you can edit
the ratio to have it however you like. For your own poultry seasoning you can prepare a jar which has
two tablespoons of thyme, one tablespoon of dried basil, one tablespoon of sage, a teaspoon
of tarragon, a teaspoon of nutmeg, half a teaspoon of sea salt and half a teaspoon of ground pepper
or to save on some chopping and prep time I like to have a little jar of pre-chopped garlic and
onion and this will stir well for up to 10 days in the fridge. You can find a whole bunch of easy
recipes over on my blog which is called Eat Run Lift and that is hosted by Squarespace
and I would like to say a little thank you to them for sponsoring today's video. Squarespace is an
all-in-one website building platform which I have been using for over six years now. That's
a really long time! It's the easiest way that you can showcase your brand,
band, portfolio, even your CV if you want to. They have an incredible 24/7 customer support team and
the most streamlined blogging capabilities that I have ever used which is why I initially swapped
over to them in the first place. Squarespace also has really in-depth analytics so you know exactly
what it is that people want to see when they come to your website but now they also have these new
third-party extensions which you can connect to your site and you can make the admin side of your
business really simple and to me that's very important. I don't want to waste too much time
on the admins. It just simplifies the whole process and you can start a free trial with Squarespace
today! See exactly why I like to use them and then when you're ready to publish your site and set it
live use the code which I have linked in the description box or the one which I put on the
screen and that will give you 10% off your first purchase. Okay let me shuffle over really quick
because if you would like some more healthy meal ideas please click on the video which I've linked
on the screen and if you did enjoy this video in any way I would appreciate it if you would give
it a thumbs up! I hope you're well, I hope you're looking after yourself and I'll see you next time.