food

My Weekly Healthy Shopping List by Laura Scanlon

Hey guys, 

I know how hard it can be when you arrive in the supermarket and see hot cross buns staring back at you, but this is where willpower comes in. A shopping list is the best way to keep you on track. Have it written out physically or in your notes on your phone. Sunday or Monday is the best day of the week to do your shopping to ensure you start off healthy. Being in control of what you buy when food shopping is an important step, as the saying goes "abs are made in the kitchen". It's easy to forget the healthy choices and pick up bold treats so by writing a list and ticking them off as you go is a great way to stay on track.

Here is a healthy shopping list you can follow this week 

Fruit, Veg

  • Avocados
  • Frozen berries
  • Blueberries
  • Bananas
  • Lemons
  • Spinach
  • Carrots
  • Broccoli 
  • Sweet potato 
  • Kale
  • Garlic
  • Onions
  • Peppers
  • Butternut
  • Beetroot

Meat, Fish, Poultry

  • Chicken Breasts
  • Lean Minced Beef
  • Sirlion steak
  • Salmon Fillets
  • Eggs

Dairy/Non Dairy Products

  • Almond Milk (unsweetened)
  • Greek Yoghurt
  • Bio Live Yoghurt
  • Cottage Cheese
  • Low Fat Milk

Grain, Nuts, Seeds

  • Brown Rice - Microwave bags are ideal
  • Quinoa 
  • Goji Berries
  • Flax Seeds
  • Chia Seeds
  • Almonds (raw)
  • Oats
  • Macadamia Nuts

Oils, 

  • Coconut Oil
  • Extra Virgin Olive Oil
  • Low fat mayonaise 

Extras

  • Almond Butter
  • Nut Butter of choice
  • Kidney Beans
  • Honey (High Grade)
  • Herbs ie, Basil, Paprika, Spices of choice
  • Tins of Chopped Tomatoes 
  • Stevia
  • Cinnamon 
  • Over 70% Dark Chocolate
  • Dried Fruit ( snacking)
  • Tined tuna
  • Health crackers

 

Suggested Meals - How to utilise your shopping list

 

Breakfast

  • Greek yogurt with berries, chia seeds
  • Overnight Oats with berries & almond milk
  • Bio live yoghurt with banana, chia seeds, flax seeds 

Lunch

  • Omelette with spinach, cottage cheese
  • Tuna on crackers with low fat mayo & avocado
  • Quinoa salad with chicken breasts and veg
  • Snack on nuts and fruit

Dinner

  • Minced beef with tinned chopped tomatoes, kidney beans desired spices and basmati rice
  • Chicken breasts oven baked with mixed herbs and olive oil with fresh veg
  • Sirloin steak and sweet potato fries with veg
  • Salmon fillet with cottage cheese and veg
  • Warm quinoa mixed with roasted butternut & beetroot and a chicken breast (optional)

I am not a qualified nutritionist this me merely suggesting a healthy shopping list and an example of what I would buy weekly. I hope you this helps keep you on the right healthy eating track. Dont forget to to combine healthy eating with awesome high intensity workouts.

Laura x

Top 8 Tips For December by Laura Scanlon

Hello, 

Can you believe December is almost upon us and it's almost the most wonderful time of the year :) Well I can't but I am feeling ready to enjoy the festivities while keeping on top of my fitness. I do understand It can be very easy to fall off the fitness bandwagon and tell yourself you will start again in January but let's be honest, it's much better to have more self control than that. I feel I have a slight advantage as we are coming into the summer season here in Cape Town but I will be home for a couple of cold weeks in Ireland so I will need some self discipline myself. I have added my top tips to staying on track this December (while also having fun ;))

1. Shopping- While you're out doing your christmas shopping, park further away than normal and get some added steps in. Be sure to wear good footwear (gym shoes) for comfort and with lots of healthy restaurants on offer, be sure to have a nutritious lunch. That way you can have a sly hot chocolate and you wont feel too guilty.

2. Hike - There is no better feeling than walking outside on a beautiful crisp day. Add some hikes in on the weekends over the festive season instead of lying on the couch watching movies. Feel good about going out at night after a morning of fresh air. Add in some bodyweight exercises for an added bonus. (see my videos for more)

3. Focus - Take your focus off food and wine and keep your mindset the way it would be throughout the rest of the year. Too much focus is about what you will eat next over Christmas. Try make it more about family and how you can all get out and do something active together. 

4. Regime-  Don't stop your normal exercise routine. Continue to do your classes, runs, yoga etc. It can be hard with Christmas parties but its ok if your a few minutes late to the party because you fit your run in after work. Your colleagues will be well impressed and slightly jealous of your calories burned ;) 

5. Say no- If you have had 2-3 nights out already, it's ok to say no and catch up with your friends the following week. Alcohol can take its toll on your body and you may become run down and even worse sick. So if you are feeling the effects of a few nights out, just take a rest from it.

6. Hydrate- lots and lots of water after a big night out. Rehydrate is necessary in order to feel good again. 

7. Home workouts - No excuse if you can't make the gym. My website has endless bodyweight workouts that can be done in the comfort of your own home. 

8. Just run - running is an amazing form of exercise, my latest ebook has lots of different running workouts that are short and sweet. Sign up to recieve it now for FREE.

Laura xx