All foods determine a different response to how we feel, causing dependant chemical chains to fire through-out the body. These include release of hormones, immune cells, switches in genes (on & off) & the processing of energy EVERY SINGLE SECOND OF THE DAY!

Food fuels your mind and body, meaning the decisions you make surrounding your food choices are powerful ones. It’s great to be aware of this and seek to have a positive relationship with food, boosting your overall wellbeing & energy from the inside out!

STEP 1: FUEL YOUR MIND

Eating mindfully boosts your body’s vitality not to mention attention span! It’s just sometimes hard to choose the right snacks, right?

We’ve got you. Here are some easy to prepare snacks that will allow you to flourish in your days. We recommend snacking 2 – 3 times per day with well prepared, nourishing snacks.

The trick to nailing the timing of your snacking?

It’s not letting yourself get too hungry or too full in between your main meals. This means, consistent eating & avoiding any skipping of meals which can lead to hunger pains & binging later in the day. AND, it all comes down to planning your snacks rather than choosing them on the ‘go’!

You can find a range of delicious snacks within the KIC Recipe Hub, although if you’re short on time and looking for some delicious, yet nutritious snacks I’ve listed some great inspiration below.

2 Corn Crackers + 4 Slices Turkey + 40g Low Fat Cheese + 1⁄4 Avocado

1 x Slice Toast + 2 Tbs Low Fat Hummus + Banana

1 Small Wrap + 2 Eggs + 1⁄2 Avocado + Spinach Leaves + 12 Nuts

12 Nuts + 4 tsp Seeds + 250g Low Fat Yoghurt + 40g Protein

1 Slice Multi Grain Toast + 2 x Hard Boiled Eggs + 1⁄4 Avocado

2 Slices Pumpernickel Bread + 1 Egg + 1 tsp Hummus

120g – 150g Grilled Protein + 1 Tbs Hummus + 1 Sweet Potato

2 – 3 Wholegrain Crackers + 1 Banana + 1Tbs Hummus + 2 Dates

2 Slices Roasted Sweet Potato + 1 tsp Beetroot Organic Dip + 2 Eggs + 1⁄2 Avocado

Keep it Cleaner Protein Balls & Protein Bars (of course!)

STEP 2: H20

Water is so important in your wellness routine. Hydrating the body each day with adequate water will determine your ability to crush your goals!

Adequate hydration impacts your fitness, your nutrition & your mindset. Your body is made from large volumes of water & if you become depleted your performance & positivity reduces instantly in order to alarm the body that we need to replace what’s low & quickly!

On the day’s you exercise, you will need more water as the rate of which the muscles contract increases, therefore the contractions require more nutrients & oxygen along with the removal of heat & waste in order to do so.

Water not only hydrates the body for energy, it flushes away the by-products too! Water also regulates your body’s temperature, lubricates your joints & allows you to produce energy. For this reason, it’s important to drink water over the course of your day & watch out for any signs of dehydration such as thirst, fatigue, weakness, headaches, a temperature, dark urine &/or nausea.

WAKEUP

Drinking water on an empty stomach has been done by some of our biggest heroes for centuries – including, Rocky! It contributes to a healthy level of hydration & is also a good habit to form allowing your body to wake up.

AFTER TRAINING

Take your time to drink water in between workouts or after a session! It’s when you need it the most. It doesn’t matter if you spill a little on the muscle tee; it shows you were working hard!

LUNCH TIME

Water at lunch will assist in the digestion of your food. Sparkling water can at times be a nice alternative as the sodium bicarbonate is an additional digestion booster! A pinch of lemon or mint is also a nice add in for a little extra sparkle.

THE AFTERNOON

This is when it can be a challenging time as old habits can creep in. Drinking water is a great way of voiding the old with the new!

DINNER TIME

By the time night-time hits & you’re eating your dinner I bet you’re feeling very satisfied & achieved! Water with lemon or a nice herbal tea is a great way to curb those night-time cues!