SHAWS Lifestyle healthy options delivered to you...
Easy, Effective and Enjoyable, SHAWS has a solution for you. Whether you are looking for a healthy living service or a Boost for that weight loss programme or just mega busy we can help.
SHAWS Top Tips
Breakfasts
Breakfast is the most important meal of the day. After a long period without eating your blood sugar levels will be low. Skipping breakfast can mean your body will start to crave something sweet and you'll end up snacking on unhealthy foods before lunch.
Each day have 275 ml of skimmed milk to use on your cereals and in tea and coffee through the day.
30g of porridge oats - 120 Kcal
150ml skimmed milk - 50 Kcal
2 x slices of whole grain toast - 175 Kcal
2 x tsp olive oil spread - 57Kcal
2 heaped tsp of honey - 90 Kcal
1 average bowl of muesli 60g - 220 Kcal
200ml of skimmed milk - 66Kcal
1 small whole meal roll - 100Kcal
2 grilled rashers lean back bacon & 1 tomato 160 Kcal
Fruit & Fibre
We like to keep things simple, so just add your fruit for those mid morning or afternoon smart snack options. Just add a piece or two of fresh fruit aday...acidic fruit is best apples, pears, oranges, grapefruit, nectarines, plums & apricots.
Add veg to your main meal in the evening if you want, it's difficult to over eat on veg;
90g of shredded mix veg is approx 40 Kcal
65g of green cabbage 14 Kcal
85g of cauliflower 24 Kcal,
85g of carrots 20 Kcal
Had a busy day or just feel extra hungry?
If you have had a very active day or just feel really hungry and tired you could increase your carbohydrate intake, even if you want to lose weight.
Base this on starchy carbohydrate foods like pasta, rice, potatoes or cous cous but limit to
50g dry weight of the pasta , rice & cous cous
150g and 175g of potatoes, baked is good and this will give you that energy lift.
Activity and Your Health
Research has consistently highlighted that if we can increase our activity levels throughout the day there will be no need to become a slave to the gym.
Make walking a little more of a priority; it’s amazing what you can achieve once you focus. Take a few minutes to focus on how you can realistically add some extra walking or activities into your day.
Start thinking through your week or at the least plan for the day ahead, especially if you know you are particularly busy - plan your exercise - it becomes much easier to fit in
HOW TO LOSE 100 CALORIES A DAY
- 20 minutes moderate cycling
- 12 minutes brisk walk
- 12 minutes moderate aerobic exercise
- 20 minutes social tennis
- 20 minutes dancing - square, line, tap, disco
- 20 minutes moderate swimming
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