Posts by Becs Sandwith

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Beyond Diets: How To Create a Truly Healthy Relationship With Food

By Becs Sandwith

What does it mean to have a healthy relationship with food? I believe that regardless of any specific goals, be they focussed on fat loss, maintenance, muscle gain, performance or health improvement, having a healthy relationship with food should always be up there as the number one priority.

3 min read

From Hydration to Transformation: The Surprising Ways Water Intake Impacts Your Physical and Mental Well-Being

By Becs Sandwith

A key factor you might be forgetting about… water intake! Today we are diving into the topic of hydration. Typically when we think about making changes to our diet and lifestyle, water intake is often overlooked and forgotten; however, your fluid intake might be the key factor you are forgetting and really one of the most simple habits to change.

3 min read

Optimising Health on a Plant-Based Diet: Key Dietary Considerations to Keep in Mind

By Becs Sandwith

We all know what a plant-based diet is, but transitioning to a completely vegan diet can become confusing when trying to get all the proper nutrients. A poorly planned vegan diet can put you at risk of several deficiencies. Ensuring your diet is based on whole foods and less on processed vegan alternatives will help you get various nutrients.

5 min read

To Supplement or Not to Supplement: The Ultimate Guide to Making an Informed Choice

By Becs Sandwith

The big questions: what supplements can I take to enhance my performance? What supplements will help me reduce body fat? What supplements are going to make me stronger? Firstly, it’s important to remember that food should always come first. Supplements shouldn’t be considered until you have the foundations already laid with your diet.

9 min read

Eat, Sleep, Thrive: Unraveling the Link Between Nutrition and Rest

By Becs Sandwith

Sleep – that thing growing up we did everything we could to avoid, to stay up late and not have to go to bed when we were told to, yet later on in life, that thing we cherish! When we talk about lifestyle factors and improving our overall health, diet and exercise always come to mind first, and sleep often gets overlooked or forgotten. Yet sleep is one of the most critical factors that must be considered.

4 min read

Snacking Simplified: A Comprehensive Guide to Making the Most of Your Snack Breaks

By Becs Sandwith

Snacking… is it a good thing, is it a bad thing?! There is a perfectly valid reason as to why you are so confused because the media makes it unbelievably confusing! “Avoid Snacking” “Snacking between meals isn’t good for you”… but then your hunger hormones are all over the place and you are suddenly craving the whole packet of biscuits and the share bag of chocolate that’s staring at you in the supermarket!!

4 min read

An Introduction to the Gut Microbiota and Why It’s So Important for Your Health

By Becs Sandwith

In recent years, the gut has received a lot of attention. Evidence has shown the critical role of the gut in maintaining overall good health in general. Evidence has shown that this is mainly due to the influence of the gut microbiota, which is the entire community of trillions of microorganisms (bacteria, viruses and fungi) found along the digestive tract.

3 min read

Should You Be Including Dairy in Your Diet?

By Becs Sandwith

With more and more vegan and dairy-free options available, you may be led to believe that dairy is a poor food choice. However, we are going to bust that myth right here. Unless there is a specific reason for removing dairy, such as intolerance, dairy can be an extremely healthy addition to your diet.

4 min read

Six Points to Consider when Purchasing a Grab and Go Lunch from a High Street Chain

By Becs Sandwith

Reading and understanding the Label – It is very easy for me to say check the label before you purchase something but you need to be able to understand what to look out for on a nutrition label. Before diving into the nutritional value of the product, first, check the ingredients list. You want to avoid items with extensive ingredient lists and with a large number of additives and preservatives.

3 min read

Is It Possible to Boost Your Immune System with Certain Foods?

By Becs Sandwith

Now, more than ever, we are seeing ‘immunity boosting’ remedies flying around, from pills to teas to whole diets. To put it simply, there are no miracle foods out there — but you can, however, strengthen and support your body’s natural defences to help fight off disease-causing organisms through your diet and lifestyle choices.

4 min read

5 top tips for staying healthy while travelling

By Becs Sandwith

Whether you are travelling for work or for pleasure, it can sometimes be difficult to make healthy choices when you are out of routine and your typical structure. I am a huge advocate for enjoying holidays and being more relaxed with food choices; however, if you are someone who is fairly health conscious and loves a healthy lifestyle (exercise and a nutritious diet), you know how food makes you feel.

5 min read

5 Top Tips for Structuring your Day and Staying on Track During a Busy Day in the Office

By Becs Sandwith

You probably hear it all the time but I cannot stress the importance of planning in advance for helping you stay on track and consistent with your goals. We all have days where life gets in the way, where the day doesn’t quite go to plan, and meetings overrun.

3 min read

10 Tips to Stay On Track and Focused With Your Diet Over the Christmas Period

By Becs Sandwith

December is upon us, which tends to mean more socialising, more meals out, more temptation to overindulge, and for some, a time when there is increased fear around food. There will be times when you may not necessarily be able to control what food is served in front of you

3 min read

What Should I Eat After My Workout?

By Becs Sandwith

Our last article covered what to eat to fuel your workout — so now we’re going to look at what happens after your workout. Post-workout is just as important for maximising the effects of your training and improving recovery. There are three main points we want to think about

3 min read

What Should I Be Eating Before My Workout?

By Becs Sandwith

What you choose to eat in the window before you begin training makes a huge difference to your performance, how you feel during your workout, and your recovery between sessions. Fuelling efficiently for a training session is an underrated training tool, so we will dive into the what, why, and how!

3 min read

The role of Protein and why it’s so important

By Becs Sandwith

In our last article, we touched on what protein is and where you can find protein. Today we will dive a little deeper into the topic and see just how important it is. WHAT IS PROTEIN? Protein is a crucial component of our diets. Proteins are the main building blocks

4 min read

Micronutrients

By Becs Sandwith

In our last blog, we spoke about Macronutrients; what they are, and why they are essential in our diet. In this blog, we discuss Micronutrients and the differences to Macronutrients. Micronutrients include vitamins and minerals, which are essential for the body;

3 min read

Macronutrients and Micronutrients – What’s the difference?

By Becs Sandwith

There are three main macronutrients: carbohydrates, proteins and fats. The reason they are called ‘macronutrients’ is that they are needed in larger amounts. All three macronutrients are as essential as each other and come with multiple functions. Carbohydrates are our primary fuel source, consisting of sugars, starches and dietary fibre.

5 min read

7 must know nutritional principles for fat loss

By Becs Sandwith

Principle 1 – Calorie Deficit. First things first, you need to be in a calorie deficit. You can achieve this by reducing your food intake or increasing your daily movement and exercise. Ideally, you want to be performing both together, as ultimately, they go hand in hand.

5 min read

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