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Mars bars are quiet dense, quiet high in calories, 300 + calories, so while 800 calories is an excellent energy expenditure over 60 minutes probably eating mars bars isn’t the appropriate solution as post exercise recovery even though Chris was saying it jokingly.

When exercising always have to be mindful that we put the good stuff back into the body, obviously there is going to be an energy deficient after doing strenuous exercise or high cardiovascular type exercise for 60 minutes. So post exercise recovery is most important, generally after 60 minutes or 800 calories you want to have some carbs and mixture of proteins and fats. There have been studies recently that have showen that having a Chocolate milkshake has more benefit that all the various energy recovery drinks and powders on the market.

Thinking of eating a sandwich? Well think twice as your modern variety with all those fancy exotic sauces, mayonnaises may be adding options salt and fat to your so called healthy alternative.

Remember when choosing a sandwich, try to stick to one main point of protein be it meat preferably un processed, freshly cooked is the best, or eggs or a cheese or a canned fish such as tuna or salmon. Be careful especially with Tuna of how it is stored, whether it be, preferably look for some which has reduced salt maybe in brine and stay away from the oil based ones. Finish the sandwich off with a nice multigrain bread, stay away from white, bleached bread and something that’s got maybe some nice seeds or nuts through it and definitely stay away from mayonnaise and sauces, maybe use avocado instead and avoid salt, pepper is fine. Get to know the natural flavours of what you’re eating.

When traveling it’s easy to put our nutrition & diet on holidays or lose focus but by following some simple tips it’s easy to stay on track.

1. Before you go out for breakfast, lunch or dinner, imagine the type of food you will be eating, plenty of fruit & vegetables with less emphasis on fatty, sugary foods.

2. Alcohol, while we associate drinking alcohol with relaxing or winding down, keep it in moderation

3.Keep track of what you are eating, buffet breakfast, lunch & dinners is a definite trap as we can eat until we feel sick.

4.Limit portion sizes, especially in the USA, aim for smaller entree size plates, nor the super size varieties.

5.If you do go crazy eating a less healthier meal, try to make the next meal a cleansing one, plenty of water, fruit and vegetables

6.Eat a variety of foods, not too heavier skewed to heavy meat dishes for example.

7.Avoid getting onto the plane, bus or train ravenous, you will eat everything in sight. Plan to have a pre flight departure meal or snack, maybe a healthy sandwich or roll, soup or salad (no fatty dressings)

8.Drink plenty of water, it’s always a good way to flush out the system and stay hydrated, especially when on long haul flights that tend to have extremely dry air.

9.Avoid coffee when traveling as this stimulate can effect your sleep patterns which may go crazy if you’re crossing into a different time zone

10.Make breakfast the large meal of the day, when traveling you tend to do plenty of walking from dawn to dusk so start the day with a full stomach, try consume some protein as this will keep your hunger under control, lunch and dinner should be lighter.
Most hotels offer a full breakfast with a good variety of muesli’s, toast, fruit, yoghurt and different varieties of cooked eggs.

We all now the situation, it’s 3pm the afternoon and it’s a struggle to continue without grabbing a coffee or the modern equivalent now is the can of Red Bull. The real question is why are we slumping over the desk and are there alternatives?

As we get into the afternoon, our blood sugar levels drop after eating a big lunch. We need a quick fixed but the problem is that consuming sugar raises our blood sugar level creates a spike in our insulin response.

With a 250ml can of Red Bull containing 80 milligrams of caffeine & 110 calories, not exactly a great alternative to starve off the afternoon slump in the office.

What is disturbing is the number of children walking around with a can of Red Bull or V Energy drinks.

So walk outside the office and get some fresh air, eating some nutys such as almonds, cashews, pumpkin seeds washed down with a herbal non caffeine based tea.

It’s easy to reach for the coffee and Red Bull stimulants but your body will appreciate the abstinence.

Test out your containers today, place a freshly cut avocado in the container, if you get a few days before it goes brown it’s good, a week is better.
Apart from keeping the moths from eating your food and creating baby moth maggots, you can sore left overs or bulk cook your meals to reduce your trips to the market/supermarket (saving on fuel costs as well).