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healthy

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Ah running. There’s nothing quite like the feeling of your lungs burning and your entire body shaking when you realise you have made a terrible mistake and you should never have attempted this charity 5K.

And that’s only how it feels putting on your running shoes.

Lucky for you, we found a couple of clever running hacks that will make it easier. We’re not promising you’ll become Sonia O’Sullivan overnight, but hopefully this can help you give it a go. You could become one of those people who gets up to run with the sunrise because you think it's fun. 

 

Make your snacks for pre and post running delicious.

Especially if you’re running first thing in the morning (you hero). Avoid mushy sandwiches and pre-packaged health bars by looking to real healthy individuals ideas. Buzzfeed asked real healthy people what they eat if you need some inspiration. Go for high-carb, low-fiber and low-fat snacks before you run. 

 

Get a proper sports bra

It can make all the difference. Consider the different types and go ask the professionals about this, it could turn your morning jog into a world record attempt, you never know.

 

Banish shin splints

These can feel like actual death. Runners World have compiled some easy exercises you can do every day to strengthen your calves and ankles if you suffer from shin splints.

 

Sign up for a fun running event

Colour runs are having a bit of moment in the last year or so. Fancy dress may not seem like ideal running gear but they do say time flies when you’re having fun. Any race that’s going to be playing music en route is a sure winner.

 

Invest in some trendy running gear

 

A photo posted by Run INKspired (@runinkspired) on

Make sure your headband game is on point. They work for both keeping your hair and sweat out of your face and also they’re hilarious and fun. You can also get some temporary body art to keep your motivation up while mid-run. Try these to make you feel like an actual cheetah and never give up.

 

Slow down

No need to tackle 13 miles your first time out. Break up some distances with brisk walking to help build up stamina. Try the Galloway method or make up you own by working with some of your favourite songs, walk for the verse then run for the chorus and so on. 

 

Stop stretching before you run

According to studies it won't make a difference. Google dynamic stretches instead if you need a good warm up before you run.

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Just as you’re feeling totally prepared for our oncoming heatwave, you remember that while cooling down with your favourite frozen treat sounds delightful; you’re trying to ditch the sugar.

It’s a tough challenge, especially when the weather is beautiful and everyone is sitting outside digging into some long awaited ice-cream cones.

Don’t worry though, there’s a number of just as delicious frozen alternatives that will satisfy your cravings and help you stick to some healthy habits too.

Ben & Jerry’s

No seriously. Not only did these guys save the day for those of us who need a little dairy-free treat, their Greek yoghurt line takes some of the guilt out of your favourite ice cream brand. The range of flavours is also delicious and they come in single serve tubs. Bliss.

Coconut milk ice cream

Ok, so we hadn’t heard much about this one either, but after a little digging we discovered this vegan-friendly option is perfect for those hot days when you just need to treat yourself. It can be a little harder to find in supermarkets but if you’ve got some free time, we found an excellent tutorial for those feeling adventurous.

Nice Cream

Are you even on Instagram though? If you are, and you follow any food blogs at all, you will have seen this bad boy floating around. Foodie hipsters have been championing the “banana plus anything equals bae” line for a while now, but this is actually delicious. We found you an easy guide if you haven’t tried it yet.

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You can now sing to your heart’s content every single time you hop in the car without any embarrassment whatsoever.

Can we all admit that there’s a tiny part of us that rejoices when Let It Go comes through the speakers? Or that feeling when Bohemian Rhapsody hits your ears and you just go for it.

Who cares if people can see you? This is your jam and you are going to hit every single note on Adele’s album if you feel like it.

Not only is singing in the car incredibly fun, but now research is showing that singing at the top of your lungs while stuck in traffic has some great health benefits too.

A study from the Swedish University of Gothenburg has shown that people who sing together in the car can become so in sync, not only are their harmonies on point, their heartbeats can become synchronised too.

This is probably going to explain why those ridiculous road trips with friends are always a hundred times better when someone plays DJ.

Forget all the deep breathing and silent harmony searching on your yoga mat. Singing has been proven to require a deep concentration on breathing, which works the muscle groups in the upper body so it’s good for lung and heart health.

Bjorn Vickhoff, who initiated the study (thank you Bjorn), has said that:

“It gives you pretty much the same effect as yoga breathing. It helps you relax, and there are indications that it does provide a heart benefit.”

Singing also lowers your levels of cortisol, which is associated with stress and helping to improve your immune system. Singing is also just fun. So, win-win.

Improving your mood and unleashing your best Beyoncé impression at the same time is now an official way of beating the stress that is rush hour on the M50.

Now, would anybody like to take a quick drive to the beach? 

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The original land of the “take away”, America, is getting an all-vegetarian drive-thru restaurant.

The restaurant ‘Amy’s kitchen’ is a company already known for its convenient and healthy food but it is branching out opening its first restaurant in San Francisco.

This drive-thru is promising quick service and cheap prices without all the calories and we can’t WAIT until one opens up in Ireland!

On the menu in Amy’s kitchen will be meat-free burgers, burritos, macaroni and cheese, pizza and salad, as well milkshakes and vegan non-dairy shakes.

And it gets even better, all items on the menu come in a gluten free or vegan option too and all of the ingredients are non-GMO.

Not only is it vegetarian, it’s an all round healthier option as this drive-thru uses ingredients you can trust as they are all organic and locally sourced. Seriously, we need this!

Here's a look at how good the food on the menu looks!

You can get one of these burritos for under a fiver.

This salad box would be the perfect lunch and it's only €4

Wake us up when it gets to Ireland….

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We all know how difficult it is to stay healthy when you're on the go.

After all, you need that extra time in bed or making yourself look half-decent, so spending time preparing breakfast is not on the agenda (we understand – us too). So we have compiled a list of breakfast ideas you can create in just ten minutes, which are seriously healthy too. 

1. Over-night oats

These are ideal for people on the go as they take very little preparation time. Before heading to bed, just pop half a cup of oats in a bowl with half a cup of slim-line milk, put them in the fridge and they will expand over night. The next morning add toppings of your choosing, from strawberries and chia seeds to banana and peanut butter, you can make oats an exciting breakfast. 

2. Banana pancakes

These flour-less wonders take minimum prep time and are delicious. All you need is one mashed banana and two whisked eggs. Add a little cinnamon and vanilla extract to the mix for some extra flavour. Drizzle agave syrup or honey on top to satisfy your sweet craving. 

3. Smoothie

This one is extremely handy and there is a good chance you would have most of these ingredients hanging around the house. Celebrity trainer, Harley Pasternak, has devised the perfect breakfast smoothie containing almonds, apple, banana, Greek yoghurt, nonfat milk and cinnamon all blended together. This only takes five minutes to prepare but will keep you full up until lunch.
 

4. Breakfast muffins

Eggs & bacon breakfast muffins are the perfect meal prep food for anyone trying to eat healthy while on the go. Prepare these on a Sunday evening, cook them as you would regular muffins and they keep extremely well in the fridge. Eggs, some lean bacon and spinach is a great mix but you can be as adventurous as you like! 

5. Avocado and eggs on toast

Keep breakfast simple with this five minute meal. Lightly toast a slice of whole grain bread, mash up some avocado and put a poached egg on top. Season with some black pepper and it's ready to eat.

 

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When you have a craving for an unhealthy snack, it can be hard to beat it without giving into temptation. Simple food swaps can satisfy the craving without overwhelming you with guilt afterwards. Here are five cravings and their food swaps that are better for your health. 

1. Chocolate
When you have a craving for chocolate, choose dark chocolate instead of milk chocolate. You need less dark chocolate to satisfy a craving and it contains magnesium and iron. 

2. Sweets
Replace sweets with dried fruit. Even though fruit also contains sugar, it contains nutrients and doesn't have all the additives of sweets.

3. Bread
Opt for oatcakes instead of bread and add healthy toppings to fill you up. They help lower cholesterol and keep you fuller for longer periods of time. 

4. Crisps
If you can't resist a bag of Taytos, choose flatbread as an alternative. You'll find many tasty flavours just like crisps, but without the calories and fat. 

5. Fizzy drinks
Fizzy drinks can be difficult to resist when you're in the mood, but you don't need to abandon the fizz completely. Make your own with sparkling water and juice to satisfy the craving without the high amount of sugar. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Are you a fan of making delicious smoothies? With summer on the way, there is no better drink option. Here are some foods that you need in there a lot more than others for their health benefits and yummy taste. Try throwing a few of these into your next smoothie, your body will thank you for it. 

Grapes
By adding some grapes to your smoothie you are helping to reduce blood pressure. Say goodbye to the wine.

Flaxseed
Flaxseed is great with helping to fight inflammation and boosting your immune health. Anyone suffering with aches or pains? Blenders at the ready.

Broccoli
Broccoli helps to boost your immune system and fight disease. Just be sure not to overcook it beforehand, this can strip it of it's health benefits. 

Blueberries
Judging by their size you would not think it, but blueberries are full of fiber and vitamins. They can also prevent against chronic diseases.

Bananas
Bananas are full of potassium and lets face it, you always have bananas in your fruit bowl. 

 

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We’re all guilty of being stuck in something of a fruit rut – but now Marks & Spencer are here to help!

While we may LOVE fruit, the majority of us tend to stick with the more usual fruits such as apples, oranges and bananas. Any fruit is good fruit, true – but is it time to broaden our horizons?

M&S think so which is why they’ve launched Marks & Spencer’s Fruit & Veg Pledge which encourages customers to move away from the fruits and veg they would choose on a regular day and try something new.

M&S nutritionist, Helen Stevenson explains the benefits of having a variety of colour in your fruit and veg bowl: “Orange fruit and vegetables tend to be higher in carotenoids such as beta carotenes; purple colours tend to be rich in antioxidant anthocyanins and red colours such as tomatoes often contain lycophene. Including a range of colours in your meals each day can help ensure you get a range of different vitamins and minerals in your diet.”

Some of the deliciously colourful fruits on offer in M&S at the moment include the very exotic fruits; achacha, redgage, Lychees and Rainier cherries – it almost feels like summer already!

M&S are also offering a great range of enriched vegetables such as potatoes, mushrooms, broccoli and shredded brussels sprouts.

There’s nothing more healthy or delicious as the huge range of fruits that nature has to offer – so let’s get exploring! 

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The prospect of eating healthy can be daunting for some people – the thought of cutting out your favourite foods just isn’t appealing.

However, instead of cutting out anything, why not just ‘clean it up’ so to speak?

Here are some simple ways you can cut unhealthy fats and sugars from your favourite snacks and meals:

Pizza
Rather than having a full-on cheesy, doughy piece of heaven (we understand), grab a wrap, spread on some tomato sauce, your toppings of choice, a small bit of low fat cheese and grill. Cut into ‘pizza’ slices and you won’t feel so left out!

Tuna sandwich
You can easily upgrade your lunch time staple for a cleaner, leaner version. Instead of mixing the tuna with mayonnaise, stir in some low-fat natural yoghurt. A little goes a long way and we promise you won’t notice the difference!

Pesto pasta
Oil and cheese does not a healthy pesto sauce make. So, if you skip those and simply blend rocket, basil, garlic and walnuts you’ll instantly have a tasty pesto sauce that is that little bit better for you.

Spaghetti Bolognese
Veggies are so full of goodness that we ALWAYS need more of. By halving the mince in your Bolognese with lots of grated carrot and courgette, you’ll add to your five-a-day and cut down on fat. 

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When we think about chips, we instantly think ‘unhealthy’. But if we go back to the base of a chip, that is, the potato, surely there is nothing wrong with a potato?

By stripping away the oil, salt and deep-fat frying elements of chips, is it possible to make them healthy? Of course it is! But will they be just as crispy and tasty? Most definitely.

The trick with these chips is to get rid of the starch before baking, leaving a crispy, dry outside and a fluffy, soft inside to the chip.

Here is a simple recipe for crispy, clean chips you can eat every night of the week:

What you’ll need:

  • 1-2 potatoes
  • 1 tsp. Smoked paprika
  • Salt and pepper

What you’ll need to do:

  1. Preheat the oven to 180.
  2. If you wish to peel the potato, do so now. If not, simply chop into chip shapes.
  3. In a bowl, pour water and add some ice cubes (unless you have iced water on hand)
  4. Tip the chips into the iced water and leave for ten minutes.
  5. Change the water and leave for a further ten minutes.
  6. Drain the water from the chips and pour the chips onto a tea towel laid out onto a counter.
  7. Dry the chips, individually if you must – we swear it’s worth it!
  8. Place the chips back into the bowl, season and add the smoked paprika, mixing to coat evenly.
  9. Put the chips into the hot oven and bake until golden brown and soft on the inside when a fork is inserted. 
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We all love to believe that we are doing the best for our bodies, but sometimes we can drink all the green juice in the world and if we aren’t looking after the basics, it won’t matter.

Here are five things we should be doing for our health, but may not be doing them enough – or not at all!

Getting enough sleep
Sleep is vital for your mental and physical wellbeing. Trying to work and play on three hours sleep just won’t cut it and you’ll be left drained and exhausted in no time. Aim to get seven to eight hours of sleep a night to be in peak condition.

Meditation
Now, many of you may be reading this and thinking "no way, not for me" but taking time out to sit quietly and reflect can work wonders for a busy mind.  It doesn’t mean you have to sit cross-legged in the traditional pose we all think of when anyone mentions meditation – do it your way. Apps like Headspace can be great to help you start out.

Hydrate
Make sure you are never without water and keep hydrated throughout the day. Drinking enough water is essential for focus and general health.

Exercise
Ensure you get a minimum of thirty minutes of exercise a day. Though it may not feel it at the time, exercise does make you happy and is essential not only for physical wellbeing but for your mental health too. So brush off those cobwebs and get outside!

Plant-based love
Fruit and veggies are the best you can eat for your health – so make sure you are getting enough! Aim to eat fruit or vegetables with every meal you have and you’ll soon feel the effects.

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It’s not always easy to let go of those last remaining mince pies and actually get back to reality. Use these super simple food swaps to get yourself a little healthier without even realising!

1. For breakfast
Swap a fry for porridge

2. For dinner
Swap white pasta and rice for the brown varieties

3. For your sweet-tooth
Swap white refined sugar for maple syrup

4. For the cinema
Swap fizzy drinks for flavoured water

5. For your coffee/hot chocolate
Swap full-fat milk for a plant-based milk such as soy, almond or hazelnut

6. For quick snacks

  • Swap crisps for popcorn
  • Swap crackers for rice or oat cakes
  • Swap butter for nut butters or some mashed avocado
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