8 tips for optimising your nutrition this winter
1. Have a goal and commit
5. Fuel for hard days
For athletes and performing artists their body is their most important asset. They are committed to understanding and optimising it.
Longer work days or training days require more fuel – this means being clever with your carbs
2. Shape your environment
As a general rule: carbs are an important fuel for hard work. The key is to use them at the right time to provide energy – a meal containing a portion of low GI (slow releasing) carbs before a long shift can help to fuel the body and maintain energy levels – sweet potato, farro, basmati rice, quinoa and pasta are all good options.
Make sure home and work are stocked with the healthy foods you need.
5. Function over fashion
Whether this is to get fitter for a 10k run, lose weight, or just to have more energy at home with the kids. Write it down. Make it real and commit.
Having healthy options available makes a new routine stick. Most clients need to increase their daily protein intake, especially when exercising - so versatile higher-protein options such as; Greek yoghurt, lean meats, quinoa or buckwheat salads, mixed nuts & seeds – can be taken to work or at home after a late finish, replacing sugary snacks.
Don’t be fooled by fashionable juices – unless it has a function, is it helping or hindering your goals?
3. Plan your week ahead
6. Track your progress and refine
When are you exercising? Socialising with friends? Relaxing?
What’s working? Where have you ‘derailed’? Learn from your last week.
Plan ahead to make a workout part of your weekly routine. If you’re busy this may just be a 20 min gym session a couple of times a week. Make a start – it doesn’t need to be each day to start with – but even small changes will have a big effect on your fitness and energy levels.
A time to reflect each week is important. Just 15 minutes over a coffee. Do you need to keep a food diary? Absolutely not. I encourage clients to record their weight just once a week (at the same time). Also note how you’re feeling (e.g. energy levels) and any big deviations from your routine, so you can make any adjustments for the following week.
4. Involve a friend or colleague
Issue 9 | Winter 2016 | codehospitality.co.uk
Train together in a new venue or just update on your progress. Make it fun! Find someone who wants to make a start. A partner or workmate are both good options. This teamwork and support are important to keep motivation up during the tougher times (e.g. very busy work period, feeling fatigued).
-34-
There are lots of fashionable cold-pressed juices marketed to ‘improve vitality’ and ‘detox’ – but often these contain lots of sugar and can be slowing your progress.
7. Don’t hibernate Keep to your summer timings. Try out new exercise classes and restaurants Avoiding the Deliveroo mentality and trying out new restaurants with friends is the right message from the hospitality industry. This is the same when it comes to exercise as part of your new goals – go and try a new pop-up exercise class (spinning, yoga) – there’s something for everyone in London, to avoid death by the treadmill.