Tag: no nonsense nutrition

Protein Packed Porridge – try our recipe

3rd February 2017

See below for the no nonsense protein packed porridge recipe:

Does porridge fill you up?

I know it should, but I don’t get it, because this week I tried it, I loved it, but porridge fell down on filling me up.

Of course I tried again when I wasn’t full and now I’m  happy to share to save you time in trying as I’ve hit the nail on the head. This is a perfeclty simple but protein packed porridge that’s not only tasty, but filling and healthy too.  Seriously, this breakfast was warming for these dark wintry mornings, and a comforting start to look forward to on waking.

To try it you will need:

INGREDIENTS –

OATS (2 handfuls) | CHIA SEEDS (2 tbsp) | MILLED FLAX SEED (2tbsp) | HEMP MILK (100-150ml) | APPLES (1 medium) | CINNAMON (1 tsp) | COCONUT OIL (1 tsp)| PUMPKIN SEEDS (1 heaped tsp)| SUNFLOWER SEEDS (1 heaped tsp)| ALMONDS (handful)| MAPLE SYRUP (1 tbsp)

*Measurements will differ depending how you like your porridge though, so have a play around with ingredients until you get it not too runny, not too thick, but just right!

METHOD –

Pop the oats in a bowl with 100ml hemp milk, the chia seeds and the milled flax seed

Stir it all together and pop in the microwave for 1 minute on a high heat

Meanwhile – or in fact before you heat the oats – melt the teaspoon of coconut oil in a pan

Core and slice the apple quite thinly, leaving the skin on

Add it to the pan once oil has melted |Add the cinnamon in on top of the apple

Add the almonds, seeds and maple syrup

Stir up up and make sure all the ingredients in the pan are coated in the sticky syrup and cinnamon mixture

Leave to simmer and the apple to soften for about 3-5 mins

Add the remaining 50mls hemp milk to the oat mix and reheat for another 1 minute

Stir the porridge, add half the apple mix  from the pan on to the top

*You can then add the remaining mixture, or some more maple syrup, nuts or seeds of choice to garnish!

**Eat quickly while piping HOT**

For more protein packed recipes check our Instagram feed and share your creations with hashtag #nononsensenita. We would love to see your porridge creations and hear your ideas for any other protein additions and tasty toppings!

We can also be friends on Facebook, you can follow us on Twitter and sign up for free to see quick, simple and healthy recipes, top no nonsense nutrition tips and more!

no nonsense nutrition logo

www.nitakothari.com | info@nitakothari.com

Save

protein bored of chicken

Protein – bored of chicken and lentils?

2nd February 2017

What is protein? How much protein should I eat? How do I know how much protein is in my food? Which food has the best protein? I’m bored of eating chicken! Ok, well lets give you some alternative tasty protein rich foods to try!

What is protein?  Protein is an essential building block in our body that is responsible for helping repair, maintain and build skin, bone, hair, nails and most importantly here, muscle.

Proteins are made up of 20 amino acids.  8 of these are ESSENTIAL in an adult diet – meaning we can’t produce them ourselves so have to get them from our food. (There are 9 essential for children, but that’s too much info for now)… For the purpose of this blog, we are concentrating on adult protein intake and how to get enough when training to support and repair muscle. 

In fact a good thing to point out here is:

*EATING MORE PROTEIN WILL NOT GIVE YOU MORE MUSCLE*

*HOWEVER THE LEVEL AND INTENSITY OF YOUR TRAINING WILL DETERMINE HOW MUCH PROTEIN YOUR BODY NEEDS*

Makes sense right?

Food protein sources are categorised in 2 levels:

COMPLETE (ie contain all 8 amino acids)  |  INCOMPLETE (ie contain less than all 8)

These 2 categories usually fall into 2 food groups:

Animal proteins = complete  |  Plant proteins = incomplete

This doesn’t mean if you only eat plant proteins you won’t get all the essential amino acids you require, just that you should probably make sure you eat a good variety of them so one source can make up where another is lacking.

Are you still with me?

 

So how much protein should we have? How do we know how much is in our food? What about when training….? We will get to that, but for now (and the main reason this post was generated), here are my personal favourite high protein foods to add into the mix if you’re finding the chicken and lentil diet is getting a bit bland!

 

High Protein Foods to try:

1) EGGS

They actually have all 20 amino acids not just the 8 essentials, they are protein boss

2) CHIA SEEDS

Plant based, but have all 8 essential amino acids and honestly I cant recommend them enough, they go in everything and they fill me up – and you know that’s saying something! I use chiabia in smoothies, porridge, with granola and cereals, I make chia puddings, add them to overnight oats, they go in my energy bites, on salad, in with veggie ratatouille and with scrambled eggs – everything!

3) QUINOA

Its also plant based with all essential amino acids though.  Bland, yes, boring, yes – it literally needs spicing up but do that and you’re all good.

 

Other high protein recommendations (aside from meats and fish and in no particular order):

4) HEMP

Milk, milled seeds etc check Good Hemp Food. Love their hemp milk in coffee – so creamy

5) BLACK BEANS

Known to be a bit more easily digestible than some other high protein beans

6) CHICKPEAS

Cos we all love hummus right?

7) SUNFLOWER SEEDS

8) PUMPKIN SEEDS

9) ALMONDS

And other NUTS and NUT BUTTERS including of course PEANUT BUTTER!

10) SEAFOOD

(Tuna), lobster (I wish I could afford it!), scallops, muscles ….

11) Be careful with too many soy products but EDAMAME BEANS fresh from the pods, in a stir fry on a salad are high protein, filling and refreshing (especially with mint too)

 

More high protein veggies:

12) PEAS

Yes the simple green pea is quite a high protein source

13) BROCCOLI

14) ASPARAGUS

15) KALE

16) SPROUTS

 

Don’t forget the dairy:

17) CHEESE (YESSSSS!!!!)

Keeping it low fat COTTAGE CHEESE is great and versatile

18) YOGHURT

Be careful to find a high protein natural yoghurt and not one full of added sugars though!

And don’t forget the wild card….. 19) BUGS are really high in protein!  In facts INSECTS for their size are perhaps the most nutritionally dense source of protein out there.  Although for now, I know I’d rather stick to the peanut butter….

 

How do you calculate how much protein you actually need?  There will be a lovely graphic in the Newsletter with calculations for you – just pop your email address in HERE and I will make sure you get that.

How do I know how much is in my food?  Well the easiest way is to literally Google – that is if you are using fresh ingredients. 

**REMEMBER to look at the amounts you are eating the foods in though.  Google tends to give you 100g worth across the board, but if you’re eating 100g of chicken that’s gonna be a very different portion size than a 100g sunflower seeds for example**

I’ve got you all a chart of everyday foods and their protein content which will also be on the newsletter HERE but you can ask Google for anything else.

What about just looking at the label? Yes you can of course read your food label for its protein content, BUT it’s not as simple as you would think.  Unfortunately.  Don’t panic, we’ve popped a little guide in the newsletter for you too.  You can sign up HERE.

 

AND FINALLY:  Want some protein packed recipes? Check our Instagram for ALL our recipes, the best ones will be on Facebook and in the Newsletter highlights too.

For more info / services / questions you can contact me anytime on info@nitakothari.com

all the greens simple green smoothie

All The Greens: Simple green smoothie recipe

14th January 2017

This weeks simple green smoothie recipe is below.  Starting as we mean to go on using ALL THE GREENS!  (All the green stuff we had anyway).  There can always be more greens….

INGREDIENTS:

Spinach (fresh and raw, a good handful)

Avocado (1/2 a frozen one)

Cucumber (1/3rd)

Kiwi (1 whole fruit inc skin)

Apple (1/2 a fresh green with skin, no pips)

Ginger (about an inch, fresh raw ginger root – skin off)

Water (COLD 240ml or more to acquired thickness)

METHOD:

Chop all the solid ingredients to chunks (you might want to leave the frozen avocado out a bit so easier to chop and blend), then add to blender  |  Add a good handful of raw baby spinach leaves to the chopped ingredients  |  Pour over the water to almost cover  |  BLEND (in the nutribullet we blend between 15-21 seconds)

Things to remember:

  • Try and use more vegetables than fruits in your green smoothie.  You don’t want too much sugar – even if its fruit sugar – at this time of the day otherwise you’re setting yourself up for a crash, a sugar slump, later on.  Saying that – if you are starting out with the smoothie blending and/or you naturally have a ‘sweet tooth’ start mixing fruits and veg and gradually replace the fruit to get to a higher ratio of veg to fruit as your tastes develop.
  • Try adding a splash of apple juice to the blend if you don’t like the texture of the blended apple it can be something you will get used to, but it can be bitty and separate easily, therefore the juice instead will sweeten the green smoothie a lot and give a better drinking texture
  • You can always use more/different greens – you can blend up any green veggies in theory – how about trying another few of our favorites from the list below for your next simple green smoothie:

Broccoli  |  Celery  |  Mangetout  |  Snow peas  |  Kale  |  Lettuce  |  Chicory  |  Asparagus

Nutrition Info:

  • In the green packed blend today you will find a huge vitamin C, antioxidant boost!  This comes from the KIWI fruit, which will also provide a healthy amount of both soluble fibre (the green part) and insoluble fibre (the skin and seeds)
  • You will also be lapping up a good hit of vitamin A from the SPINACH (remember this is great for your skin, hair and nails)
  • Vitamin A is a fat soluble vitamin – so blending this with the AVOCADO, will help the uptake of vit A in your body, while the good fats (ie about 10g of monounsaturated fat in half an avo) will also help in lowering bad cholesterol.
  • The avocado will also provide more fibre and holds vitamin B6 again good for skin, hair and nails, while it can also provide positive effects on PMT and hormone control.
  • GINGER of known more as a flavouring, and really will spice up your smoothie, but its also known for its anti sickness properties.  Its great for relieving nausea so if you’re suffering morning sickness, have a long journey ahead or are just feeling a bit queasy anytime ginger can help!

OK, well there you have it – the no nonsense nutrition, all the greens smoothie!  Have a go and let me know what you put in yours…  For more recipes grab our newsletter HERE and please share your lovely green smoothie pics and recipes with us via social – you can find us on:  FACEBOOK | INSTAGRAM | TWITTER

@nononsensenita | #nononsensenita

Want to join us for further help, motivation, support and accountability? 

The annual GET FIT IN FEB  is starting soon!  This year we are extending the community via Facebook and will include healthy eating ideas, recipes, tips and tricks alongside the exercise and activity boosts! 

Please register your interest via Facebook message or by signing up to the newsletter HERE and we will send you further details of this upcoming FREE PRIVATE FACEBOOK GROUP.

 

healthy eating habits

3 Basic Ways to Form Healthy Eating Habits

10th January 2017

This Tasty Tuesday its simple.   Here are 3 basic healthy eating habits to try.

Are you getting slightly confused/a little overwhelmed this time of year with lists and advice on things we should do, not do, eat and not eat?  21 day detoxing, 30 day ab challenges, 14 day matcha tea drinking…..the list goes on….?!

Yep, me too.  So how about remembering what we already know and actually just doing it?  Taking action on our intentions to be the best we can.

A lot of us (me included) are embarking on a healthier lifestyle this January and eating well is a  big part of it.  That’s great, just don’t be too hard on yourself if by now – yes 10 days in – you think you have already broken all the rules/resolutions you set and you’ve totally blown it.  Don’t despair if you’re bored, hungry and cant be bothered.  Its ok.  Its what we do, we are human.

How about trying the no nonsense way instead?

3 basic ways to form healthy eating habits we should all be able to stick to:  Apart from saying NO to seconds and YES to salads, try these for a no nonsense way to bring on healthy eating habits this year:

  1. Drink more water. 

    It will fill you up, aid digestion, and of course keep you hydrated.  You’ve heard it before, I will say it again – the brain can easily confuse thirst and hunger signals, so a lot of the time you think you’re hungry you are actually just thirsty.  Try a drink first, but remember to eat at regular intervals too.

  2. Do not deprive yourself

    Don’t stock pile for a binge.  Remember healthy is about BALANCE.  Storing up the junk food or only eating it at weekends is prolonging the pain as far as I’m concerned.  Enjoy a little of what you fancy, do not label any foods good or bad and think about MODERATION as key.  A healthy attitude to all food leads to better healthy eating habits.

  3. Write down what you eat/drink.

    Be honest and write down EVERYTHING you consume.  Believe me, if you start this now at the end of the day/week when you look back over your food diary, you will either be proud or disgusted!

There you go – 3 basic, simple, no nonsense tips and tricks.  Tried and tested and results seen every time.  You see – they say there are no quick fixes, but there are 3.  All you have to do it take action and follow them to create healthy eating habits this new year.

 

To find out more about how no nonsense nutrition can help you prepare and stick to your healthy eating goals, please email : info@nitakothari.com

Want to join us for further help, motivation, support and accountability? 

The annual GET FIT IN FEB  is starting soon!  This year we are extending the community via Facebook and will include healthy eating ideas, recipes, tips and tricks alongside the exercise and activity boosts! 

Please register your interest via email here: info@nitakothari.com via Facebook message or by signing up to the newsletter HERE and we will send you further details of this FREE PRIVATE group

 

thirsty Thursday green smoothie vitamin A

Thirsty Thursday | Simple Green Smoothie Recipe

23rd December 2016

Looking for a fresh healthy start to the day in among the fabulous gluttony and excess of the festive period?  Then give this thirsty Thursday simple green smoothie a shot.  Or indeed have a shot at this super simple green smoothie.  Or in fact have a shot OF this fresh no nonsense green smoothie.  However you do it, here is the list of ingredients included in this one; including a money saving, time saving, labour saving, no nonsense cheat!

Start the day staring down the barrel of a smoothie straw into this blend:

INGREDIENTS:

Cucumber (1/3rd)

Fresh, raw baby spinach leaves (generous handful)

Frozen mango chunks (handful)

The fresh juice of half a lemon

JUICE – apple, red pepper, sweet potato

Water (approx 240mls / medium glass)

 

METHOD:

For the Juice:

Puree (or juice if you have a juicer) 3-4 large (red) apples, 1-2 medium red or orange pepper and 1 medium sweet potato (skin off).  Add the juice of half a lemon to keep this fresh.  As long as stored in an airtight container and refrigerated this will last up to 3 days but in all honesty there wont be much of it.

SO you could;

Buy apple, pepper and sweet potato juice ready made (I got mine in Tesco) *Just take note as we mentioned before if buying pre-made juices and smoothies, make sure you double check the ingredients list and the nutrition label for anything else added that may not agree with you, or for added/extra sugar or anything you cant pronounce!*  This one has apple puree, and the traffic light system label does show its higher in sugar than anything else, but these will be mainly fruit sugars from the apple and apple puree so not to worry too much.

For the green smoothie:

Chop the cucumber into blender

Add the frozen mango chunks

Add the spinach

Squeeze over the lemon juice

Pour over the apple, red pepper and sweet potato juice

Add the 240mls of water or enough to cover and to get the smoothie to your desired consistency

BLEND (adding more water as you go if needed)

 

You could also pop a carrot or 2 in the juice, or chop and add to the blender smoothie mix.  You could add some raw ginger for an extra kick.  You could pop some lettuce in there too – crisp round iceberg lettuce keeps it nice and fresh! Also have a mix up of the apple, pepper, sweet potato portions to balance the flavour to your liking.

 

Nutrition Information:

Why are we sharing the recipe?

  • It was a super simple tasty wake up
  • You can make the juice separately and keep that itself for about 3 days to use in other blends
  • Its super and simple and green and we might just need that fresh start at this time of year when we have finished everything else to excess….a good bit of fruit and veg can top vitamins and minerals up and keep  fibre flowing to keep your gut working (even when overloaded with Xmas)
  • VITAMIN A – can be found in all the main ingredients in this smoothie: especially sweet potato, red pepper and mango.  In fact if you’re looking for plant based sources of vitamin A  (these come in the form of beta-carotene that is converted in the body to vitamin A and used for the following) look for fruits and veggies that are red or orange or even yellow in colour.  Red bell peppers are bursting with it and 1 sweet potato (including the skin thats not used in this recipe) can give you up to 438% of your daily allowance compared a regular white potato only providing 1%.
  • Vitamin A and C (which is also found in most this smoothies ingredients) will help keep your immune system working against infection, keep your skin nice and clear and healthy and most importantly at this time of year vitamin A can help keep the lining of some body parts clear and healthy too – especially the nose.  Good to know for cold and flu season right?
  • People can be prescribed vitamin A topically or internally for conditions such as acne, wrinkles or dry eye so before you suffer any of those, top up on the vitamin A super boosting smoothie!

 

For more info, recipes and smoothie cheats check out the weekly digest HERE

See, like and follow us on: Facebook | Instagram | Twitter

Or contact us for more: info@nitakothari.com

 

feel good friday | winter salad recipe

Feel Good Friday | Winter Salad Recipe

18th December 2016

Yes – we LOVE Fridays.  Feel Good Friday is a thing.  And our no cook, no nonsense Winter Salad Recipe we made last Friday needs to be shared. You see this Friday I had the opportunity to get up a bit later, take it easy for breakfast and the whole morning routine.  I was lucky enough to work from home securing the offers exclusive to our subscribers in this weeks free Weekly Digest newsletter (Not signed up yet?  Want to?  You can do that HERE) and then, after a fabulous morning I had the time and opportunity to whip up a lunch to enjoy by myself in the peace and quiet of an empty house before heading out for some evening work that id been looking forward to as well.  ALL GOOD.

So the lunch is what I wanted to share with you.

From bits and pieces in the fridge and some leftovers I layered up a great winter salad.

INGREDIENTS:

Rocket (generous handful)

Chicken (left over cooked chicken breast pieces)

Baby beetroot (from packet, approx 5)

Broccoli (handful florets, broken up into small chunks)

3 bean mix (including haricot beans, black beans, pinto beans)

Sweetcorn

Red pepper (1/3rd chopped into tiny chunks)

Tbsp Red wine vinegar (tbsp)

Juice of half a lemon (freshly squeezed)

2 x tbsp Oil (rapeseed, olive or your preferred variety)

Fresh mint (to taste – not too much!)

 

METHOD:

For the 3 bean salad –

The beans were from a tin, I did not buy and soak and prep #nononsense.  Just remember from a tin to buy in water, not in oil if possible.  Drain the beans and pop about half of each tin together in a bowl with sweetcorn and red pepper.  You can add as much or as little as you like of the corn and pepper I’d just say not too much red pepper as the corn will sweeten it up nicely enough.  Add salt and pepper here and mix together.

Add a tbsp red wine vinegar, 2 of oil (we used rapeseed, but olive oil or something light of your choice will do nicely), and squeeze over the juice (no pips) of half a lemon.  Mix in some fresh mint to taste as well.

TASTE the mix adding more lemon juice, vinegar, black pepper or mint as you like.

On the plate –

First pile the rocket (or spinach, black kale, watercress) in the center.  Pile the 3 bean mix on top, then the chopped (or even better, shredded) cooked chicken on top of that.  Then add the broccoli in bite sized pieces – raw. Keep on piling directly on top, the chopped beetroots and a little more bean mix.

Add a tiny pinch of salt, and then black pepper over the top.

You also add some pine nuts and/or sesame seeds for some added crunch.

Try it and let us know how you get on – share your no nonsense winter salad pics via Facebook, or tag us on your Instagram snaps @nononsensenita #nononsensenita.  You can also email me on info@nitakothari.com for more info, or if you have better ideas to share – what additions did you make to make this one your own??

And why are we telling you a bout this salad?

  1. Tasted amazing – give it a go!
  2. Filled me up – bonus!
  3. Took under 5 mins to make – no nonsense!
  4. Its seriously good for you healthy – nutritional values =
  • Rocket and broccoli are both good sources of Vitamin A and C.  Rocket also contains calcium and broccoli is high in fibre.  Broccoli also contains a variety of phytonutrients – chemicals that protect the plant from germs and disease that transfer nicely into us to help protect us against disease too!  Research suggests phytonutrients can help protect us against disease from cataracts to cancer.
  • Beetroot is lovely and high in vitamin C and fibre to give us a boost
  • In the beans you will find magnesium – for increased energy – and iron – that can eradicate fatigue.  Haricot beans also contain vitamin C, Pinto beans are high in fibre and vitamin B6, and black beans are high in protein too.
  • Chicken of course is protein rich and also contains good levels of vitamin B6.
  • FIBRE – helps control blood sugar levels (perhaps reducing our risk of developing type 2 diabetes)
  • IRON – metabolises proteins, eradicates fatigue
  • PROTEIN – functions as the building blocks (and to repair) our bones, muscles, cartilage
  • VITAMIN A – aids bone growth and immune health along with VITAMIN C helping fight bacteria and viruses more effectively.

 

For more no nonsense recipes, tips tricks and offers you can sign up for the free newsletter HERE.

Or contact us for more info at info@nitakothari.com.

 

egg

All about eggs !

24th March 2016

Morning all – today I wanted to re-share the egg blog. Easter – its all about eggs right? And I know its not Easter just yet, but its nearly, almost, just about, round the corner Easter and nearly, almost, just about, round the corner time for a weekend chocolate indulgence!

I’m sorry and in full disclosure – the blog is not about eggs of the chocolate variety, but it is all about eggs.   Thought we’d mix it up a bit and talk about real eggs – yolks and all!

So go ahead and READ MORE HERE about real eggs, the frittata vs tortilla debate, plus full recipes. How about eggs for breakfast/lunch/dinner today? Plus as always you can check out Facebook / Twitter / Instagram for more…..

And to all those celebrating we wish you a very HAPPY EASTER x

dehydration nutrition and hydration week

Day 5 Nutrition and Hydration Week

18th March 2016

On today – Day 5 Nutrition and Hydration week we are looking further at dehydration.  Its all very well to emphasize how much we should be drinking and that hydration matters, but how do we know if we are dehydrated? READ MORE HERE

The NHC say: “Water makes up to 60% of an adult’s and 75% of an infant’s body weight and performs crucial roles such as carrying nutrients and waste products between our major organs, helping regulate temperature, lubricating our joints and acting as a shock absorber.”

The NHS says: “Water makes up over two-thirds of the healthy human body. It lubricates the joints and eyes, aids digestion, flushes out waste and toxins, and keeps the skin healthy.”

(info sources are listed on the full blog here)

So hydration matters for all those things – carrying nutrients, regulating body temperature, lubricating joints, aiding digestion, flushing out toxins, keeping skin healthy….. its really important, BUT its also really understandable that keeping that level of water topped up in our system can be hard and we can easily become dehydrated.  If we are exercising, in a hot climate, if we are ill or recovering, if we are simply not drinking enough we should be looking out for the early warning sign of simply – THIRST.  Yep – you shouldn’t really ever feel that thirsty.  Once you feel thirsty, you are probably already a little dehydrated.

After thirst comes:

  • Dry mouth,
  • Becoming light headed
  • Dizziness
  • Perhaps followed by tiredness
  • You will probably get a headache
  • You will also notice if you are dehydrated your urine will be darker in colour
  • And you will pee a lot less often

Severe dehydration will take on all these symptoms and more:

  • You may also feel unusually tired and lethargic
  • You may become confused
  • The dizziness may not pass if you are severely dehydrated
  • A weak and/or rapid pulse may be another symptom

These symptoms are very important to look out for in others too – if you know anyone complaining of these sorts of symptoms treat as dehydration – ie get them some water and/or cool them down. You may need to replace lost salts/electrolytes if the cause of the dehydration has been sweating (heat, exercise etc) so put a little salt and sugar into water to make up a solution for them to drink. *NOTE: Severe dehydration can become a medical emergency and require immediate attention, so please refer anyone with severe symptoms to a medical professional as soon as possible*

READ MORE from this weeks blog

FIND OUT MORE from Day 5 Nutrition and Hydration Week

CONTACT US FOR MORE info@nitakothari.com and remember if you are looking to book a consultation, quote Nutrition and Hydration week for booking discounts all this week

SHARE MORE with us via Facebook / Twitter / Instagram / Google+

irish stout alcohol nutrition and hydration week

Day 4 Nutrition and Hydration Week

17th March 2016

Thirsty Thursday and Day 4 Nutrition and Hydration week we are sharing the full blog here with a focus on alcohol and (de)hydration: READ MORE

What about alcohol? It’s a fluid, its made of fruits and some even comes out of taps…

One of the most common questions when talking about hydration or more likely dehydration is the one of ALCOHOL. People looking for a hangover cure – if hangovers are caused by dehydration isn’t hydration the means to the end?

Not quite.

The NHC says: “Dehydration can occur as a result of drinking too much alcohol. Alcohol is a diuretic, which means that it makes you urinate more. If this fluid isn’t replaced you may become dehydrated, so drinking alcohol should be balanced with drinking non-alcoholic fluids, such as water”.

Simple. But you’ve tried to drink water in between beers, or match wine with soda water, mix spirits with soda and drink long drinks to get more fluid in that’s not just alcohol too. Doing that will help. Ensuring you are fully and properly hydrated before you know you will be drinking alcohol will help. Drinking water after alcohol consumption and before you sleep will help. And yes, gulping down a glass of water on waking will help too. BUT as alcohol is a diuretic, you will use the toilet more when you drink, you will rid yourself of more fluid than you take on board and topping up before, during and/or after the event will not help 100%. Sorry to break it to you. The only way to not get a hangover = not drink. No nonsense. Not fair.

The British Nutrition Foundation says: “Alcoholic drinks contain water, but drinking alcohol increases the amount of water you lose as urine, so drinks with a high alcohol content, such as wines and spirits, are not the best choice to stay hydrated. Normal strength beers, lagers and ciders also cause an increased loss of water as urine. However, because they are more dilute, drinking them causes a net gain in water overall. It is still important to keep alcohol consumption within the recommended limits (no more than 14 units per week for both men and women)”

And they make a great point. Think about the units of alcohol you’re drinking. Its recommended (in the UK) men should drink no more than 21 units of alcohol per week, no more than four units in any one day, and have at least two alcohol-free days a week. Women should drink no more than 14 units of alcohol per week, no more than three units in any one day, and have at least two alcohol-free days a week.

If you are a pregnant or lactating woman, my advice would be to avoid alcohol entirely. In my opinion it’s simply not worth the risk.

If you want to look into alcohol consumption / limits / risks etc further on Day 4 Nutrition and Hydration Week:

Drinkaware – https://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/effects-on-the-body/why-does-alcohol-make-you-pee-more

And here is a simple breakdown from NHS change for life: http://www.nhs.uk/change4life/Pages/alcohol-lower-risk-guidelines-units.aspx

For more on day 4 Nutrition and Hydration week please see their website here: www.nutritionandhydrationweek.co.uk

READ MORE

8 glasses of water nutrition and hydration week

Day 3 Nutrition and Hydration Week 2016

16th March 2016

Here we go – its Day 3 Nutrition and Hydration Week and today we raise the question: Do you think you drink enough every day?  Do you know how much enough is? And perhaps: Do you know someone else that may need their fluid intake monitoring or encouragement to drink more? 

Lets think about that for a minute – there are lots of factors that can influence how much you should be drinking for optimum hydration – your age, gender, activity levels for a start.  What about the weather, illness/recovery, the foods you’re eating, are you training/exercising regularly…..?  Taking these factors on board, here are recommendations for average fluid intake (UK):

The European Food Safety Authority recommend: 2.5 litres of water for men and 2.0 litres of water for women per day, via food and drink consumption

The British Nutrition Foundation recommend: 1.6L of fluid per day for women (about 8 200ml glasses) and 2L of fluid per day for men (about 10 200ml glasses) This is in fluid alone, so using the 80/20 rule we talked about yesterday (ie 80% fluid intake from drinks and 20% from foods) this works out the same as the EFSA.

Here at no nonsense, we like the following recommendation from the UK NHS best: “Studies have tried to establish a recommended daily fluid intake, but it can vary depending on the individual and factors such as age, climate and physical activity. A good rule is to drink enough fluid so that you’re not thirsty for long periods, and to steadily increase your fluid intake when exercising and during hot weather. Passing clear urine (wee) is a good sign that you’re well hydrated”.

So – Day 3 Nutrition and Hydration Week check yourself, check your family, check your friends your colleagues, your class and anyone else you know is getting enough.  And do me a favour – if you find anyone who’s not getting enough, GRADUALLY increase fluid intake.  I don’t want the blame for the inconvenience of too many trips to the loo!

  • Remember to check out Nutrition and Hydration Week here: www.nutritionandhydrationweek.co.uk
  • Remember to follow @NHWeek on Twitter and Tweet us @nononsensenita with any tips, info, events you are taking part in.
  • Remember to sign up on the right for our newsletter so all this info and more can find its way conveniently to your inbox without you having to do anything further…..
  • And contact me on info@nitakothari.com for further details or consultation on personal nutrition and hydration.  This week we are offering discounts on all consultations booked when mentioning Nutrition and Hydration Week 2016.
  • And finally remember we are also on Facebook / Instagram / Google+ sharing news, info, pics on Nutrition and Hydration all this week so come and share too

(sources for info as above will all be in this weeks blog to be published tomorrow – Thursday 17.03.16 – please sign up for the newsletter on the right for sources and for the blog – you can of course unsubscribe at any time and its all free)