While each individual has preferences about food, the consultants at Motivation have one goal in common, that is to achieve optimum health by eating food that our bodies need and want. The seven things that Motivation Consultants eat regularly have that in common, to get the best combination of macro nutrients to maintain a super level of health and well-being. It’s important not to get too involved in what other people eat as it can be motivating but also discouraging, especially if others seem to consistently present on social media images of meals that look like a gourmet chef has been involved! It is more mentally positive to take note of the basics of their meal plans and then choose something similar but made to your own taste and easily, according to your lifestyle.
Here are the things that you will always find in a Motivation Consultant’s kitchen.
- FISH – Knowing just how healthy fish is makes it a no brainer when it comes to the weekly shop. The fact that it can be frozen makes it more appealing, as does the number of ways it can be prepared to make a tasty meal. We aim to eat a combination of white fish and oily fish with oily fish such as fresh salmon, fresh tuna, sardines and non-oily cod, prawns, haddock, sole, seabass and canned tuna our favourites. Oily fish should make up two of our main meals in the week (approx. 3-4 ounces per meal) so as to benefit from Omega 3 polyunsaturated fatty acids. All seafood is low in calories, provides essential minerals and vitamins and is said to reduce the risk of certain cancers so we make sure to include it regularly and recommend you do the same.
- EGGS – No matter how busy we are there’s always time to make something tasty with an egg. At Motivation the most popular egg dishes are omelettes, egg salad, frittata, even egg pizza! Just a plain boiled egg works wonders for hunger no matter what time of the day or night, providing complete high quality protein (6 grams per egg). Complete protein means that all eight essential amino acids are present, we can’t make these ourselves, so they come only from the food we eat. All eggs are important and a versatile ingredient for lots of dishes, the best are free range or organic. They are on every consultant’s shopping list, on average we eat 5-6 per week.
- BERRIES – Blueberries and strawberries can be found in all Motivation Consultants fridges, as they can be eaten on their own or as an accompaniment to lots of other foods. They are bright in colour providing lots of antioxidants as well as fibre, potassium and vitamin C. Research carried out over 18 years (Harvard) showed that eating a half cup of berries 3-4 times per week has great heart benefits as risk of heart attack was reduced by 34%. We eat blueberries and strawberries every day on their own, on top of protein porridge, with Greek yoghurt, in salads, smoothies and in fruit salads and as a drink with mint leaves infused in water.
- YOGHURT – Natural yoghurt contains no sweeteners, thickeners or preservatives and has a high concentration of all-natural protein (up to 20 grams per serving) providing energy throughout the day. It is versatile and can replace cream, crème fraiche, sour cream and mayonnaise in cooking. Natural yoghurt contains live cultures which help crowd out harmful bugs in the digestive tract, helping to regulate digestion and strengthen the immune system. Yoghurt is a great post training snack as muscles benefit from the amino acids and carbohydrates replace energy stores. At Motivation, the staff eat plain low fat natural yoghurt like Fage or Glenisk on its own, mixed with fruit, as a dressing ingredient or in a smoothie.
- TURKEY –Motivation Consultants add variety to their diet by using turkey in the form of mince, turkey balls, burgers, and in stir-fries, soups and salads. Turkey is loaded with B vitamins, phosphorus, potassium, selenium and tryptophan. One 3.5 serving of turkey provides a massive 30 grams of protein and less than 4 grams of fat making turkey a super weight loss food. Turkey breast meat contains less calories than most other cuts of meat. It is best bought lean and organic if possible.
- ONIONS – For flavour, there’s nothing better than onion in soups, salads, hotpots and curries. Not only this, but in addition to great taste onions are inexpensive to buy and are high in phytochemicals and vitamin C which boost the immune systems in our bodies. They lower bad cholesterol and are good for reducing the risk of stomach ulcers and certain cancers.
- HERBAL TEA BAGS – There are so many varieties of herbal and fruit teas available that it is impossible not to find one you enjoy. Once the real tea and coffee allowance has been reached (2-3 per day) there’s no better way to up your water intake than a flavoursome cup of herbal tea. It’s important to quit caffeine by early afternoon if you want restorative sleep so as an alternative, herbal tea is healthy and comforting on cold afternoons. The infusion of flavour makes it interesting and we always have two or three varieties in our work kitchen as well as at home. Our favourites are cranberry and raspberry, pear and apple, peach, peppermint and ginger.