Your wedding day is one of the most special days of your life, and of course, you want to be looking and feeling your absolute best from the inside out. In the run up to the big day, many unknown stresses and factors could have a detrimental effect on this, so here are some essential tips by nutrition and fitness expert, Regina Hunt from the meal prep delivery service, FIT FUEL.
These tips will help you shape up, be full of energy for those last minute crazy moments, have glowing eyes and skin and lastly, to avoid the dreaded bloat.
Tips and Hints: We recommend starting the day with the juice of half a lemon in hot water, this will kick start your digestion and is a natural energiser. Keep hydrated throughout the day with lots of water and caffeine free and bloat banishing herbal teas such as ginger, fennel and green tea.
Slightly reducing your healthy carbohydrate intake and upping your lean protein portions, such as chicken and salmon in the run up will aid weight loss and remember to load up on those all important vegetables.
Snack on foods such as raw vegetable crudités with a small portion of hummus and low fructose fruit such as blueberries and strawberries which are low in calories and high in fibre and essential vitamins.
Eggs: Start the day with a healthy high protein breakfast such as portobello mushroom with baked organic eggs and spinach. Both the white and yolk of an egg are rich in nutrients - proteins, vitamins and minerals with the yolk also containing cholesterol, fat soluble vitamins and essential fatty acids. Mushrooms and spinach are some of the lowest calorie vegetables as well as being packed with nutrients.
Try FIT FUEL's: Portobello mushroom with organic egg with spinach
Blueberries: Packed with phyto - chemicals, this detoxifying berry is a disease-fighting powerhouse. Not only are blueberries absolutely delicious, they have a low glycemic index (G.I), which helps to keep your blood sugar levels balanced and prevent any spikes that would otherwise cause energy lows.
Regular intake of blueberries has been shown to lower blood fat levels, which reduces cholesterol levels and lowers blood pressure and reduce belly fat.
Try: Natural yogurt partnered with organic blueberries + crunchy granola mix, paired with berry blast.
Buckwheat: Despite its name, buckwheat is totally unrelated to wheat and is an awesome gluten-free superfood that is inexpensive to buy and versatile to use! Buckwheat has lipid-lowering properties, which means that it provides great support to the blood and reduces the risk of heart disease.
It is high in easily digestible protein with all the essential amino acids, making it really valuable for anyone on a plant-based diet. Buckwheat is sensitive to most chemicals so you can usually guarantee that very little tampering has been done in the growing process.
It is iron rich and also filled with many vitamins and minerals that will help to keep you healthy.
Try: Superfood Buckwheat buttermilk pancakes with maple syrup and fresh berries.
Brown rice: We would recommend totally banishing sugar and processed foods including white bread, rice and pasta and all sugars and artificial sweeteners including fizzy drinks, biscuits, cakes and chocolate (You can indulge on your honeymoon!).
Complex carbohydrates are turned into energy which is vital at this crucial time. Choose smaller than usual portions of healthy whole grains paired with protein and lots of lovely veggies. A delicious meal that we recommend would be brown rice with grilled chicken breast and tomato and onion salad and more of those veggies.
Try: Harissa and lemon Marinated Chicken breast, brown Rice, almonds and broccoli, Thyme juice
Lean chicken breast: Not only is chicken breast incredibly versatile and delicious, it’s low in fat and calories and high in protein, which makes it ideal for weight maintenance. Not to mention that this bird is jam-packed full of essential nutrients and vitamins.
Chicken is also high in an amino acid called tryptophan, In fact, if you’re feeling a little blue, eating some poultry will increase the serotonin levels in your brain, enhance your mood, blasting stress, and lulling you to sleep - exactly what you need in the run up to your big day.
Try: Harissa and lemon Marinated Chicken breast, maple roast sweet potato wedges, almonds and broccoli
Broccoli: The green veg is great fuel, because with 5 grams of fibre per cup, it helps you fill up fast. Not only this but broccoli is virtually fat and salt-free, and only weighs in at about 55 calories per cup.
The antioxidants in broccoli cleanse and purify your skin, keeping it smooth and healthy. Broccoli also contains glucoraphanin, an organic compound that helps detoxify and repair skin cells.
Try: Harissa and lemon Marinated Chicken breast, Wild Rice, almonds and broccoli, Thyme juice
Wild salmon: Fish is a great source of essential fatty acids (EFAs) like omega-3 and omega-6, which reduce inflammation in the body and are linked to healthy glowing skin. Salmon, is a fantastic source of protein and Omega-3.
It is also packed with melatonin, helping to regulate stress levels which will aid a restful night’s sleep. Try pairing oven baked or steamed salmon with baked sweet potato wedges and lots of leafy greens such as broccoli, green beans and spinach, as they are all low in calories and also an excellent source of potassium, iron and dietary fibre which is essential to beating the bloat and also fuelling you with energy to run those last minute errands.
Try: Seared Salmon, Freekeh grain, coriander and peppers, Lemon and orange dressing
Cod: Besides being an excellent low-calorie source of protein (a four-ounce serving of cod contains over 21 grams), cod contains a variety of very important nutrients and has also been shown to be useful in a number of different health conditions. Studies show that people who eat fish regularly have a much lower risk of heart disease and heart attack than people who don't consume fish. Cod's high protein content and lack of carbohydrates make it a great choice if you're looking to shape up quickly.
Try: Baked Cod, Chilli and green beans, rosemary and thyme Ghee Butter jus.
Sweet potato: These contain an incredible amount of vitamin A, with each cooked cup giving you four times your daily dose. Vitamin A is essential for strengthening your body’s immunity against infection, as well as helping your body to build and maintain clean, glowing skin - perfect for those all important wedding photographs!
Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene) and also help with blood sugar regulation, which is amazing for keeping your energy and insulin levels steady. Sweet potatoes are packed with fibre, with nearly seven grams per serving – twice the amount of normal potatoes - the key to aiding digestion and of course to beat the bloat.
Try: Hand cut steak strips, Maple roasted sweet potatoes wedges, Sweet chilli and garlic Green beans with wholegrain mustard sauce.
FIT FUEL is a meal prep delivery service which uses high quality ingredients to create meals and deliver them to your doorstep. To order, go to fit-fuel.co.uk and simply click on your desired meal package. FIT FUEL’s new menu is out now.