I know I am not eating properly at all and often forget to eat (I NEVER thought I would be saying that!) in the passed couple of years with all that has happened…this is of course really aggravating my mental health and not helping at all.
Can anyone recommend any menus or simple meals that are nutritious but easy to put together? I just get fed-up and can’t be bothered or I’ll have some rubbish snack and graze. When I forget or don’t eat I get light headed and I feel worse…
I really would appreciate any help or advice…
Thank you so much..
Written by
FenGirl1
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As stated in the guide to the plan healthunlocked.com/couchto5... to make your body effective for running you need to eat a broad ranging nutritious diet, including plenty of fresh fruit and vegetables. This will make sure that your body receives all the nutrients required as well as keeping your gut biome healthy. More and more evidence is indicating that our gut biome (naturally occurring bacteria ) is at the base of our immune response and affects both physical and mental health. The broader your range of food intake, the broader the range of healthy bacteria you will have in your body.
Instead of rubbish snacks try fruit or nuts. Even better, give up snacking completely.
Don't keep the junk food in your home, then you can't eat it.
Once you get hooked by running, you may find, like many before you, that you do not crave rubbish food and you want to eat well to maximise your performance and well being.
Omelettes are super-quick, as are stir-fries, apart from the chopping stage! Homemade soups and pasta sauces take a bit longer, but you can freeze individual portions and then reheat them.
No problem. Don't beat yourself up too much either if your diet isn't always ideal. We're currently away in our motorhome, which means no oven, no microwave, and only two cooking rings. So I'm using way more readymade stuff than I would at home, and indulging in things I don't normally buy, notably mini Smarties! 😉
Spring onions can be chopped straight into a pan with kitchen scissors and they don’t make you cry and they take no time at all to cook. Add minced lean beef, pork or quorn, a dash of soy sauce and a bit of hoi sin sauce, and then some soft rice noodles. Less than ten minutes.
Cheese sandwiches take even less time and are usually cheap so it’s worth spending an extra minute or two making them a bit special and spending fifty pence more than usual on a posh loaf with fancy seeds or something. Involve as much salad as you can fit in, and some chutney or red onion marmalade. A good trick is to use low fat cream cheese and add a small amount of whatever tasty strong cheese you like, you get the taste with fewer calories.
Baked potatoes are a reliable standard: six minutes in a microwave. If you are having cheese with it then the spring onions are a good addition and if it’s beans then you can stir in Worcester sauce or chilli sauce to make it more interesting.
I often feel that I can't be bothered, but I know it is important to eat properly. I have a big fridge freezer and an extra freezer and always have chicken breast, beef mince, fish-salmon and white, bacon and selection of veg, including peas, green beans, broad beans and carrots.I cook mainly in the microwave. Fish in milk with herbs done for 2.5mins. Check if cooked with sharp knife, turn over with spatula and cook some more. Make white sauce in cup with a little cornflour and milk from fish, put in microwave under reheat for 30 secs and watch through glass door until it froths up. Sometimes it needs a few more secs. then stir and add salt and pepper and pour over fish on warmed plate(also in microwave)
If you hanker after curry but can only be bothered to make beans on toast I have the answer.Fry some chopped onions, add a spoon or two of curry paste, Madras is good. After a minute or two add a tin of beans. Heat through. Serve on toast (or naan if you have some). It's absolutely so much better than it sounds, you won't believe how little effort it took.
...and it's fairly healthy, pulses are good for you and the bread ensures you get all the amino acids you need (complementary food groups).
Pinch of Nom quick and easy is a great cookbook of quick but healthy and delicious recipes. I’d also recommend a slow cooker. You can throw lots in there and just let it cook away all day. Coming home to a stew, Spag bol, chilli or a cooked chicken is priceless 😋. Then stick the rest in the freezer for another day.
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