• Nutrition Confusion

    Our resident fitness expert and fitness blogger Alexis Fletcher is back with her top tips in the world of health and fitness. This week Alexis talks about nourishment and diets.
    With all the faddy diets and conflicting nutritional advice out there it’s easy to have a whole lot of nutrition confusion so in this post Alexis gives us the run-down on what to eat, when to eat it and how to measure our food intake.

    Confused about Nutrition?

    It’s a minefield out there what with the amount of numerous diets, plans and recipes to follow. It’s important to know the basics then you have the knowledge to choose a fitness diet that’s right for you. Although, you want to make it more a healthy way of living rather than a strict diet!

    Unless you’re blessed with a fast metabolism it’s likely that you’ll need to follow some kind of healthy eating plan/rules to keep you on track.

    Vegan? Gluten-Free? Sugar-Free?

    All of the above are healthy options but it’s making sure you still eat the right things, the right amount and at the right time!


    People opting for a vegan diet may do so for moral reasons but also those who like to stick to a vegetarian and dairy free diet. Obviously these diets can be lacking in certain vitamins & minerals from proteins and animal fats – so it’s making sure you consume protein and essential fats in other ways. Go for a green juice for breakfast and almond milk as opposed to cow’s milk.

    Image: Martin Gommel via Flickr CC


    People who suffer from coeliac disease will avoid gluten and wheat but others will find avoiding these grains helps with bloating and weight issues. Choosing gluten free grains such as quinoa and millet will help with these problems. Low carb diets are also a good option here.


    As I’ve touched on before, WHITE SUGAR IS THE DEVIL, so a sugar-free diet is a good option for anyone. Sticking to natural sugars from fruits and products such as honey and agave syrup will avoid low energy, mood swings and brain fog! This will also help keep your blood sugar low which helps diminish bad cravings.

    Photo: Caro Wallis via Flickr CC

    Generally avoiding processed and GM foods and sticking to low GIpaleo based foods will massively help anyone trying to get their nutrition on track.

    Include superfoods and raw products such as goji berries and dark chocolate – YES YOU CAN EAT CHOCOLATE (!) – although it’s always a good idea to give it up at this time of year for lent!

    Keep hydrated and remember PORTION CONTROL is so important – this little formula helps:

    • Palm size portion of protein
    • Fist size portion of veg
    • Cupped hand of complex carbs
    • Thumb size portion of good fats

    If you stick to this rule of thumb (pardon the pun) it will definitely help!

    Have carbs only on the days you workout and preferably then in the 1-2 hours before and/or after your workout – MORE INCENTIVE TO TRAIN every day!


    • Keeping a food diary is also the best way of keeping track of what you eat and asking for advice – feel free to send me 3 days of what you’ve consumed for some expert feedback!
    • One thing that can also help you get on track with your intake is fasting – this can help you stay under your calorie consumption, maybe allow yourself a cheat day and reset your palette making you think a little more carefully about your food choices.
    • And finally if you do feel you are lacking in certain things from dieting/watching what you eat there are plenty of supplements to help you on your way. These protein drinks are great, especially when you’re working out.