Healthy Snacks For Winter Cravings

Hey guys! It's been a while right?! So the last time you heard from me I was talking about healthy snacks during the summer, but summer is over and winter is here with all it's temptations.. So the question is what can we eat without feeling guilty afterward? Can we still eat cakes and biscuits? Is there an a healthy alternative other than fruits and vegetables? Give me a few moments guys and all these questions will be answers shortly.




What is the purpose of a healthy snack?

It should bridge the gap between main meals and most importantly provide us with the right amount of nutrients including vitamins, minerals, fats and carbohydrates. Some quick calories facts, for men and women snacks should make up about 20% of your total calorie intake. So for females no more than 400kcal and men no more than 500kcal a day.




Are biscuits and cakes completely out of the question?

The key is moderation guys! The more you eat, the more calories you consume and the less nutrients you gain. So just be mindful that more of these snacks means you need to be more physically active. My tip have these foods in small amount and less often.




What are some examples of winter - friendly healthy snacks?

• A bowl of soup (low fat, low sugar)
• A small bowl of porridge 
• 1 poached egg or half a tin of sardines or 2 tablespoons of baked beans on wholemeal toast
• A small bowl of porridge with low fat milk.

Here's some of my favourite snacks below, enjoy!

Oatmeal and raisin cookies - very high in fibre and low in added sugar

Carrot and coriander soup

Thanks so much for taking to the time to read my blog, hoping to bring another exciting blog to you real soon. Special thanks to Kat for being my model today.  Soph xx

Beating Acne With The Right Nutrition

 Hey lovely people! It's been far too long and some of you have probably thought I have retired from this business, but happy to say I'm back with more nutrition on day to day health issues. Let's talk about acne! Spots, pimples,  as much as we try to avoid it - it seems to be inevitable! The causes of acne are various hormonal, medical  and sometimes diet - related. Let's have a look at the nutrition....

 

Nutrition and acne

The more refined, sugary and fatty foods we eat  cause our blood sugars to rise and this can also prompt other hormones to cause the build up of spots in all shapes and sizes. So how can nutrition help this dilemma? Vitamin E and B7 (biotin) are really good for the skin. I guess you're wondering which foods contains these lovely nutrients?

Vitamin B7 and Vitamin E

You can find a source of vitamin B7 in beans, breads, soy, mushrooms, cauliflower, egg yolks, fish, legumes, dairy products, nuts, oatmeal, oysters, peanut butter, chicken and whole grains. Vitamin E can be found in many nuts and seeds such as sunflower seeds, almonds, hazelnuts , turnip greens, spinach and avocado.

Nutrition tips

Snacks: include nuts and seeds as part of your snack, alongside fruit.

 Light meals: choose wholemeal breads and if you're a  peanut butter fan use natural peanut butter.

Hot meals: alongside your main dish (carbs and protein)  include vegetables such as spinach, cauliflower and mushrooms.

Thanks for reading, watch this space for more healthy facts and tips, Soph :)