Your Weekly Nutrition Roundup
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Smoothie Saturday is now Cook Along with Tom! We will be pulling recipes from a book we love, Jamie Oliver's 5 Ingredients which makes shopping and meal prepping simple while also giving you inspiration to cook some delicious recipes.

This week we've chosen a brunch favourite: smoky mushroom frittata! If you're following a low carb diet or looking to up your protein intake, this simple recipe is for you! To help you fit your macros, you can easily serve with toast or crusty bread to up the carb content. If you need to cut down the fat in the recipe, you can make some easy substitions: turkey bacon, egg whites and light cheese.

Directions: Serves Four

  1. Preheat the oven to 200 C.
  2. Slice the bacon and fry in a 26cm non-stick ovenproof frying pan on medium heat for a couple of minutes.
  3. Add the mushroom, tearing up any larger ones until golden brown.
  4. Season with salt and pepper.
  5. Lightly beat the eggs, then pour into the pan and bomb over nuggets of cheese.
  6. Transfer to the oven for 10 minutes.
  7. Once set, loosen the edges with a spatula, transfer to a board, dress it with some rocket and serve!
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Cook Along with Tom at 11:00 23rd May on Zoom

Meeting ID: 150 324 316
Password: 711711

5 Foods to Eat Everyday

Building a healthy, balanced diet regardless of your goals doesn’t need to be complicated. Here are some simple pointers to get you started!
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A Source of Vitamin D

If you're sitting inside all day during quarantine you could be lacking in vitamin D which is produced in your skin in response to sunlight. If you're self-isolating, eating foods rich in vitamin D is become essential. You can find vitamin D in salmon, tuna, eggs yolks, mushrooms and fortified cereals. If you struggle with vitamin D intake, you can also supplement it.
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A Source of Omega 3s

Omega 3s are incredibly important to your natural function including heart health, reduction of inflammation, skin health and mental health. Our modern diet has replaced omega 3s with omega 6s and this distorted ratio has been shown to be the cause of numerous diseases. Fish-oil supplementation improves the ratio of omega-6 to omega-3 fatty acids and reduces the inflammatory responses in the body which is brilliant for recovery from CrossFit workouts and is the reason why CrossFIt HQ has a blanket recommendation to supplement this fatty acid.

Omega 3s can't be found natrually in the body so we need to source it from food and supplementation. Aim to eat 1-2 servings of oily fish a week (salmon, mackerel, trout, sardines) or from chia sees, flax seeds and walnuts.
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A Source of Selenium

 
Selenium is an essential mineral and antioxidant that is needed daily for a healthy immune system and it helps to prevent damage to our nerves and cells. Brazil nuts are one of the best sources of selenium but you can also find it in seafood, meat and grains. Many grains are fortified with selenium so look out for that!
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Fruits & Vegetables

 
The government recommends you eat 5 a day for a reason! They are packed with essential nutrients we need for health, performance and well-being. Try to aim for 3 colours at every meal to vary your nutrient intake and to keep meals interesting. Vegetables are also dense in nutrients and low in calories so if you need to bulk up a meal, veggies are your best bet.
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Protein Dense Food

 
Protein is an essential macronutrient, responsible for many functions in your body including tissue, cells and muscle, as well as making hormones and antibodies. Be sure to aim for a lean palm sized serving at every meal. In the many nutrition challenges we have run, we've found most people under-eat protein despite it being responsible for all your gains!

Stay tuned for part two in the coming weeks.
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MetCon Outdoors

The decision by the Government not to allow gyms and leisure centres to open on 4 July was pretty disappointing. But we’re not going to let that get us down! We’ll be introducing some outdoor MetCon classes for you from Monday 29 June. These classes will be available only to paying members on monthly memberships. Due to limited capacity, we will not be allowing new members to join at this time.

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Supplements 101

In this week’s video, Coaches Jamie & Tom discuss the role of supplements as part of a nutrition and training programme, including the benefits of various supplements and when they should be used.

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When will SLEVEN Reopen?

A number of members have been asking this question, especially as some gyms have begun to announce their planned reopening dates. We wish that we had some concrete news for you, with a date for opening our doors again. We’re hoping that it will be in July but, frustratingly, the Government has given no further indication nor any information on the restrictions, if any, on how we’ll be operating when that happens.

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Nutrition Priorities

Coaches Loz & Tom discuss sorting your priorities when it comes to nutrition and making sure you put an emphasis on the important things, so you aren’t wasting our precious time and energy on things that aren’t going to give you results!

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Welcome to SLEVEN Fitness

It’s been a rollercoaster week to say the least! We announced on Monday that we were to disaffiliate from CrossFit and we remain steadfast in this decision.

Last night, CrossFit HQ announced that Greg Glassman Retired and that Dave Castro is to assume the role of CEO of the company. CrossFit HQ also published a long letter explaining why they didn’t just say something. Nick, Tim & Loz have been involved in CrossFit for a minimum of 9 years each and not only was it our passion, but also a livelihood, so it’s sad to sever our links in this way.

We are not ones to dwell on the past and the future for us is not CrossFit, it’s SLEVEN!

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Nutrition for Running

In this video, Tom discusses nutrition for running. With our running club in full swing, Tom covers pre-workout fuel, post workout fuel, hydration, intra-workout nutrition and when to run!

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Welcome to Sleven Fitness!

We’re open for business! To permit social-distancing, we are operating at reduced capacity and our classes, especially in the evenings, are busy! If you’re looking to sign-up, we’d recommend that you set the start date of your trial membership a minimum of one week from today so that you can book places in the classes of your choice. It is likely that we will restrict the availability of new memberships very soon so don’t delay – join our unique community and kick-start your fitness today!

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