On The Go – Sport360.fit

Notice: Use of undefined constant THEME_TEXTDOMAIN – assumed ‘THEME_TEXTDOMAIN’ in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21

Notice: Use of undefined constant THEME_TEXTDOMAIN – assumed ‘THEME_TEXTDOMAIN’ in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31

Notice: Use of undefined constant THEME_TEXTDOMAIN – assumed ‘THEME_TEXTDOMAIN’ in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 21

Notice: Use of undefined constant THEME_TEXTDOMAIN – assumed ‘THEME_TEXTDOMAIN’ in /mnt/disks/sdb/CMSsport360/wp-content/plugins/core-sport360/core-sport360.php on line 31
https://sport360.fit/en Sun, 14 Oct 2018 05:50:57 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.3 https://sport360.fit/en/on-the-go/2517-whats-best-eat-flying/ https://sport360.fit/en/on-the-go/2517-whats-best-eat-flying/#respond Tue, 24 Apr 2018 07:09:10 +0000

What’s best to eat when flying?

What foods are recommended and why?  Foods that are light, healthy and easy to digest are best to have before and during your flight as they won’t leave you feeling sluggish or bloated. Most of the time we eat the meals because we are bored and not out of hunger, so I suggest that you […]

The post What’s best to eat when flying? appeared first on Sport360.fit.

]]>

What foods are recommended and why?

Foods that are light, healthy and easy to digest are best to have before and during your flight as they won’t leave you feeling sluggish or bloated. Most of the time we eat the meals because we are bored and not out of hunger, so I suggest that you try to avoid eating out of boredom.

I personally started to fast on flights a few years ago and I feel so much better for it. I make sure that I drink a lot of water though to get me through and I always carry small snacks for longer flight such as dried fruit and nuts. Having high fibre snacks also helps me to avoid the post flight constipation that many suffer with. I also make sure that I take some probiotics in both supplements and through fermented food for a week or two before travelling to boost digestive health and prevent any build up after travelling.

If I’m on a longer flight or if I wasn’t able to bring my own snacks, I still try to have only foods that are easier to digest such as fish, vegetables and fruit. Focusing a protein will keep energy levels sustained and won’t play havoc with the digestive system.

What foods should travelers stay away from and why?

Anything high in salt will cause the body to dehydrate which makes us feel lousy.

Foods high in sugar will cause you to feel energized initially but then leave you in a total energy slump, this includes breads, pasta, white rice and of course the standard dessert that comes with each meal

Foods containing dairy and gluten can often leave people feeling bloated and gasey as they have an undiagnosed intolerance. Being on a plane can worsen those symptoms so avoid those foods for yourself and for the sake of others around you.

Avoid caffeine and alcohol the day before the flight and during travel as both have adverse effects on sleep patterns and cause dehydration in the body which will worsen jet lag. Instead opt for water or herbal teas to both soothe and rehydrate the body.

Any dietary tips and tricks to help with jet lag?

Rehydrate, rehydrate and rehydrate even more as dehydration causes us to feel weak and irritable making jetlag even worse! I always like to take my own empty water bottle in my hand luggage. Once you get on the plane you can fill it up and continue to do so throughout the flight. This will keep you both rehydrated moving during the flight which helps with circulation.

Avoid salty foods as they will further dehydrate the body but instead focus on high water fruits and vegetables as snacks or as part of the meal.

Eat light and healthy before the flight, going for healthy proteins and fats and some vegetables but avoid anything that is too difficult to digest such as processed junk foods or high sugar foods.

What to eat after you land is also very important in fighting jet lag. Go for lighter meals that are easy to digest, otherwise your energy will all go toward digesting that food leaving you feeling even more exhausted. Have a good balance of complex carbs, healthy fats, protein and vegetables.

The timing of your meals can also play a major role in adjusting to your new timezone. Don’t just eat on a night flight out of boredom, save that meal or have your own high protein and fibre snacks and have them as close to the time your next meal would be in the new timezone. For example, when I have to do a night flight from London to Dubai, I skip the first meal and focus on getting some rest. I then have my breakfast towards the end of the flight, setting my body clock up for the day and getting it prepared for the new schedule.

Your mental state during the flight affects how severe your jet lag is so make sure you get a good sleep the night before and try methods to distress before getting on the plane, or even during the flight, such as meditation and practicing deep breathing.

Get some natural light when you land at your destination as this helps the body adapt to different time zones.

The post What’s best to eat when flying? appeared first on Sport360.fit.

]]>
https://sport360.fit/en/on-the-go/2517-whats-best-eat-flying/feed/ 0 https://sport360.fit/en/recipes/on-the-go/2414-chicken-dinner-30-minutes/ https://sport360.fit/en/recipes/on-the-go/2414-chicken-dinner-30-minutes/#respond Mon, 09 Apr 2018 02:33:06 +0000

Chicken Dinner Recipe in Under 30 Minutes

Crazy day today? Hungry but don’t have time to get anything done? Here’s a delicious chicken dinner recipe you can get done in under 30 minutes: Preparation: 10 minutes Cooking: 15 minutes Total time: 25 minutes Nutritional values (per serving) Calories: 533 Fat: 16.3 g Carbohydrates: 58.2 g Protein: 39.6 g Cholesterol: 42 mg Sodium: […]

The post Chicken Dinner Recipe in Under 30 Minutes appeared first on Sport360.fit.

]]>

Crazy day today? Hungry but don’t have time to get anything done? Here’s a delicious chicken dinner recipe you can get done in under 30 minutes:

• Preparation: 10 minutes
• Cooking: 15 minutes
• Total time: 25 minutes

Nutritional values (per serving)

• Calories: 533
• Fat: 16.3 g
• Carbohydrates: 58.2 g
• Protein: 39.6 g
• Cholesterol: 42 mg
• Sodium: 766 mg

Ingredients

To make this chicken dinner recipe, you need:

• 2 tablespoons vegetable oil
• 4 tomatoes, thinly sliced
• 450 g chicken breast, skin and bone removed
• 1 can (335 g) condensed chicken soup cream
• 1/2 cup milk
• 1 onion, minced
• 1/4 teaspoon garlic powder
• 2 cups cauliflower, carrot and frozen broccoli mix
• 1/2 teaspoon dried parsley
• 1/4 teaspoon dried marjoram
• 1/4 teaspoon dried basil
• 1/3 cup grated Parmesan

Instructions

• In a large frying pan, heat the oil on a medium heat to cook the potatoes, stirring repeatedly until tender-crisp. Add the chicken and cook until no longer pink.
• Reduce the heat to low and add the condensed chicken soup cream, milk, onions and garlic powder then add the vegetable mix on top and sprinkle with parsley, marjoram and basil. Cover the pan and simmer over low heat until the chicken is well done and the vegetables are tender. This takes about 5 minutes.
• Remove from heat and add the Parmesan.

Sources:

Source 1

The post Chicken Dinner Recipe in Under 30 Minutes appeared first on Sport360.fit.

]]>
https://sport360.fit/en/recipes/on-the-go/2414-chicken-dinner-30-minutes/feed/ 0 https://sport360.fit/en/recipes/below-500/2373-couscous-vegetable-salad/ https://sport360.fit/en/recipes/below-500/2373-couscous-vegetable-salad/#respond Sat, 31 Mar 2018 22:18:38 +0000

Couscous and Vegetable Salad

This vegetarian meal is light on the stomach, fiber and protein-rich and low-calorie. Nutritional facts (per serving) Calories: 323 Protein: 10 g Fat: 7 g Carbohydrates: 56 g Sodium: 301 mg Potassium: 453 mg Cholesterol: 191 mg Calcium: 50 mg Iron: 2 mg Vitamin A: 3648 international units Vitamin C: 36 mg Sugar: 8 […]

The post Couscous and Vegetable Salad appeared first on Sport360.fit.

]]>

This vegetarian meal is light on the stomach, fiber and protein-rich and low-calorie.

Nutritional facts (per serving)

• Calories: 323
• Protein: 10 g
• Fat: 7 g
• Carbohydrates: 56 g
• Sodium: 301 mg
• Potassium: 453 mg
• Cholesterol: 191 mg
• Calcium: 50 mg
• Iron: 2 mg
• Vitamin A: 3648 international units
• Vitamin C: 36 mg
• Sugar: 8 mg
• Magnesium: 1 mg

• Servings: 6
• Preparation: 15 minutes + 30-minute break
• Cooking: 5 minutes
• Total time: 50 minutes

Ingredients

• 1/2 cup water
• 1/2 teaspoon salt
• 1 tablespoon extra-virgin olive oil
• 1 cup couscous
• 3/4 cup canned chickpeas (with liquid)
• 1/2 cup frozen peas
• 2 1/2 tablespoons garlic, well-chopped or mashed
• 1 medium-size carrot, thinly sliced
• 2 1/2 tablespoons pine nuts
• 1 small red or yellow pepper, chopped
• 2 1/2 tablespoons raisins
• 2 1/2 tablespoons lemon juice
• 1/4 teaspoon dried oregano

Instructions

• Heat a medium frying pan on high heat, add the water, oil and salt and bring to a boil, then add the couscous and turn off the heat.
• Cover the pan and set aside for about 5 minutes for the couscous to absorb the water, then stir gently with a fork.
• Put the couscous in a larger bowl then add the chickpeas, peas, carrots, tomatoes, pepper, raisins and pine nuts. Mix gently.
• In a small bowl, mix the lemon juice, oregano and oil. Add 3 tablespoons of the chickpea liquid and stir, then add the couscous bowl, mix and toss well.
• Cover the bowl and set aside at room temperature for about 30 minutes until the flavors mix, then serve.

Sources:

Source 1

The post Couscous and Vegetable Salad appeared first on Sport360.fit.

]]>
https://sport360.fit/en/recipes/below-500/2373-couscous-vegetable-salad/feed/ 0 https://sport360.fit/en/recipes/below-500/2291-roasted-chicken-thighs-potatoes/ https://sport360.fit/en/recipes/below-500/2291-roasted-chicken-thighs-potatoes/#respond Thu, 22 Mar 2018 00:17:30 +0000

Roasted Chicken Thighs with Potatoes

Today’s recipe is roasted chicken thighs with potatoes and special wild herb salsa, with extra tomato slices an option. This must-not-miss recipe is a healthy and nutritious fix after a long work day that is delicious and easy to make and enjoy with your family. This light dish is completely gluten-free, dairy-free and low-calorie. Nutritional […]

The post Roasted Chicken Thighs with Potatoes appeared first on Sport360.fit.

]]>

Today’s recipe is roasted chicken thighs with potatoes and special wild herb salsa, with extra tomato slices an option. This must-not-miss recipe is a healthy and nutritious fix after a long work day that is delicious and easy to make and enjoy with your family. This light dish is completely gluten-free, dairy-free and low-calorie.

Nutritional facts (per serving)

• Calories: 353
• Protein: 22 g
• Fat: 21 g
• Carbohydrates: 18 g
• Sodium: 472 mg
• Potassium: 740 mg
• Cholesterol: 104 mg
• Calcium: 54 mg
• Iron: 2 mg
• Vitamin A: 547 international units
• Vitamin C: 17 mg

• Serves: 4
• Preparation: 15 minutes
• Total time: 30 minutes

Ingredients

• 340g potatoes, cut in 4
• 4 tablespoons extra-virgin olive oil
• 3/4 teaspoon ground pepper
• 1/2 teaspoon salt
• 4 large chicken thighs, skin and bone removed, chopped
• 2 tablespoons vinegar
• 2 tablespoons fresh chopped wild herbs (basil, parsley and oregano)
• 1 tablespoon finely chopped shallot
• 1 tablespoon whole-grain mustard
• 2 bunches chopped scallions

Instructions

• Preheat the oven to 230 degrees (c)
• In a large bowl, add the potatoes, scallions, 4 teaspoons olive oil, 1/4 teaspoon salt, 1/4 teaspoon pepper and toss well. Distribute evenly over a baking dish after covering with baking paper. Place chicken on top and drizzle with 2 teaspoons olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper. Roast for 18-20 minutes until the chicken and potatoes are well-done.
• Meanwhile, mix the remaining oil, 1/4 teaspoon pepper, vinegar, wild herbs, mustard and shallot in a small bowl then drizzle over the chicken when it’s out of the oven and serve.

Source:

Source 1

The post Roasted Chicken Thighs with Potatoes appeared first on Sport360.fit.

]]>
https://sport360.fit/en/recipes/below-500/2291-roasted-chicken-thighs-potatoes/feed/ 0 https://sport360.fit/en/recipes/lunch/2184-chicken-with-mango-salsa-and-spaghetti-squash/ https://sport360.fit/en/recipes/lunch/2184-chicken-with-mango-salsa-and-spaghetti-squash/#respond Wed, 14 Mar 2018 02:14:33 +0000

Chicken with Mango Salsa and Spaghetti Squash

Chicken with mango salsa and spaghetti squash is a delicious and light lunch. This recipe is full of vitamins and low on fat and calories. It’s also completely gluten-free, low-carbohydrate, low-calorie and low-sodium. Nutritional values (per serving) Calories: 366 Protein: 27 g Fat: 13 g Carbohydrates: 38 g Sodium: 461 mg Potassium: 761 mg Cholesterol: […]

The post Chicken with Mango Salsa and Spaghetti Squash appeared first on Sport360.fit.

]]>

Chicken with mango salsa and spaghetti squash is a delicious and light lunch. This recipe is full of vitamins and low on fat and calories. It’s also completely gluten-free, low-carbohydrate, low-calorie and low-sodium.

Nutritional values (per serving)

• Calories: 366
• Protein: 27 g
• Fat: 13 g
• Carbohydrates: 38 g
• Sodium: 461 mg
• Potassium: 761 mg
• Cholesterol: 63 mg
• Calcium: 106 mg
• Iron: 2 mg
• Vitamin A: 1,348 international units
• Vitamin C: 47 mg
• Servings: 4
• Preparation: 45 minutes
• Cooking: 45 minutes
• Total time: 1 hour 30 minutes

Ingredients

• 1 ripe mango, peeled and sliced
• 1 jalapeno, chopped (to taste)
• 1/2 cup red onion, diced
• 1/4 fresh chopped coriander
• 2 tablespoons red wine
• 1 tablespoon light brown sugar
• 1 1/4 teaspoon sea salt
• 1 squash (about 1.3 kg in weight), halved and unseeded
• 227 grams skinless, boneless chicken breast, chopped
• 2 tablespoons coconut or canola oil

Instructions

• For the salsa, add the mango, onions, coriander, vinegar, sugar, 3/4 teaspoon salt in a small bowl. Mix well and set aside.
• Place the squash cut-side down in a microwave-safe dish with 2 tablespoons of water and don’t cover the plate. Set to high for 10-14 minutes.
• Pound the chicken with the smooth side of a meat mallet until it’s about 1 1/4 cm thick and season with 1/4 teaspoon salt.
• Heat 1 tablespoon of oil in a large skillet over medium heat, cook the chicken for 3-5 minutes on each side until well done.

When the squash is ready, use a fork to scrape out the pulp in long streaks to get a spaghetti shape. Put in a medium-sized bowl, add 1 tablespoon oil, 1/4 teaspoon salt and toss well. Serve with the chicken, almonds and mango salsa.

Source:

http://www.eatingwell.com/recipe/251343/seared-chicken-with-mango-salsa-spaghetti-squash/

The post Chicken with Mango Salsa and Spaghetti Squash appeared first on Sport360.fit.

]]>
https://sport360.fit/en/recipes/lunch/2184-chicken-with-mango-salsa-and-spaghetti-squash/feed/ 0 https://sport360.fit/en/recipes/on-the-go/2176-pretzels-with-dark-chocolate-and-peanut-butter-a-light-and-healthy-dessert/ https://sport360.fit/en/recipes/on-the-go/2176-pretzels-with-dark-chocolate-and-peanut-butter-a-light-and-healthy-dessert/#respond Tue, 13 Mar 2018 06:00:32 +0000

Pretzels with Dark Chocolate and Peanut Butter: A Light and Healthy Dessert

This is a delicious light dessert that is low-calorie and completely gluten-free to add a sweet touch to your diet. Nutritional values (per serving) Calories: 85 Protein: 1 g Fat: 4 g Carbohydrates: 12 g Sodium: 211 mg Potassium: 35 mg Cholesterol: 0 mg Calcium: 3 mg Iron: 0 mg Vitamin A: 0% Vitamin C: […]

The post Pretzels with Dark Chocolate and Peanut Butter: A Light and Healthy Dessert appeared first on Sport360.fit.

]]>

This is a delicious light dessert that is low-calorie and completely gluten-free to add a sweet touch to your diet.

Nutritional values (per serving)

• Calories: 85
• Protein: 1 g
• Fat: 4 g
• Carbohydrates: 12 g
• Sodium: 211 mg
• Potassium: 35 mg
• Cholesterol: 0 mg
• Calcium: 3 mg
• Iron: 0 mg
• Vitamin A: 0%
• Vitamin C: 0%

• Servings: 1
• Preparation time: 5 minutes
• Cooking time: 5 minutes
• Total time: 10 minutes

Ingredients

• 1 teaspoon natural creamy peanut butter
• 1 teaspoon grated dark chocolate
• 10 salted, gluten-free pretzels

Instructions

• Add the peanut butter and chocolate to a microwave-safe bowl and put in a microwave oven for 20-40 seconds until melted. Stir and serve with pretzels for dipping.

Sources:

http://www.eatingwell.com/recipe/251408/pretzels-with-dark-chocolate-peanut-butter/

The post Pretzels with Dark Chocolate and Peanut Butter: A Light and Healthy Dessert appeared first on Sport360.fit.

]]>
https://sport360.fit/en/recipes/on-the-go/2176-pretzels-with-dark-chocolate-and-peanut-butter-a-light-and-healthy-dessert/feed/ 0 https://sport360.fit/en/recipes/on-the-go/2173-egg-and-veggie-salad-delicious-light-and-easy-to-make/ https://sport360.fit/en/recipes/on-the-go/2173-egg-and-veggie-salad-delicious-light-and-easy-to-make/#respond Tue, 13 Mar 2018 05:52:53 +0000

Egg and Veggie Salad: Delicious, Light and Easy to Make

Today’s recipe is a delicious egg and veggie salad for a light, easy-on-the-stomach lunch. Tomatoes are an optional addition to this recipe. This salad is vegetarian, completely gluten-free, low-carb and low-calorie.   Nutritional values (per serving): Calories: 135 Protein: 11 g Fat: 7 g Carbohydrates: 7 g Sodium: 314 mg Potassium: 248 mg Cholesterol: 189 […]

The post Egg and Veggie Salad: Delicious, Light and Easy to Make appeared first on Sport360.fit.

]]>

Today’s recipe is a delicious egg and veggie salad for a light, easy-on-the-stomach lunch. Tomatoes are an optional addition to this recipe. This salad is vegetarian, completely gluten-free, low-carb and low-calorie.

Nutritional values (per serving):

• Calories: 135
• Protein: 11 g
• Fat: 7 g
• Carbohydrates: 7 g
• Sodium: 314 mg
• Potassium: 248 mg
• Cholesterol: 189 mg
• Calcium: 67 mg
• Iron: 1 mg
• Vitamin A: 61%

• Servings: 4
• Preparation: 25 minutes
• Cooking: 25 minutes
• Total time: 50 minutes

Ingredients

• 3 tablespoons non-fat yogurt
• 3 tablespoons low-fat mayonnaise
• 1/4 teaspoon freshly-ground pepper
• 1/8 teaspoon salt
• 8 hard-boiled eggs
• 1/2 cup chopped carrots
• 1/2 cup chopped cucumbers
• 1/4 cup sliced scallions

Instructions

• Add the yogurt, mayonnaise, salt and pepper to a medium bowl and mix well
• Halve each egg and remove 4 full egg yolks away. Add the egg whites with the remaining yolks to the bowl and mash well to desired consistency. Add the carrots, cucumbers, onions and scallions on top.

Sources:

http://www.eatingwell.com/recipe/250438/veggie-egg-salad/

The post Egg and Veggie Salad: Delicious, Light and Easy to Make appeared first on Sport360.fit.

]]>
https://sport360.fit/en/recipes/on-the-go/2173-egg-and-veggie-salad-delicious-light-and-easy-to-make/feed/ 0 https://sport360.fit/en/recipes/below-500/2134-grilled-portobello-with-salad-and-cheese-for-a-light-lunch/ https://sport360.fit/en/recipes/below-500/2134-grilled-portobello-with-salad-and-cheese-for-a-light-lunch/#respond Thu, 08 Mar 2018 21:49:13 +0000

Grilled Portobello with Salad and Cheese for a Light Lunch

Grilled Portobello mushroom with a special salad and cheese is a very simple recipe for any diet, especially a vegetarian, gluten-free diet. This portobello recipe in rich is fiber and calcium and it’s low-calorie at the same time. Nutritious values (per serving) Calories: 309 Protein: 15 g Fat: 20 g Carbohydrates: 25 g Sodium: 735 […]

The post Grilled Portobello with Salad and Cheese for a Light Lunch appeared first on Sport360.fit.

]]>

Grilled Portobello mushroom with a special salad and cheese is a very simple recipe for any diet, especially a vegetarian, gluten-free diet.

This portobello recipe in rich is fiber and calcium and it’s low-calorie at the same time.

Nutritious values (per serving)

• Calories: 309
• Protein: 15 g
• Fat: 20 g
• Carbohydrates: 25 g
• Sodium: 735 mg
• Potassium: 841 mg
• Cholesterol: 31 mg
• Calcium: 214 mg
• Iron: 2 mg
• Vitamin A: 31%
• Vitamin C: 107%
• Servings: 4
• Preparation: 45 minutes

Ingredients

• 1/4 cup of lemon juice
• 3 tablespoons of extra-virgin olive oil
• 1/4 cup of chopped fresh dill
• 3 cloves of garlic, minced
• 1/2 teaspoon of salt
• 1/2 teaspoon of pepper
• 4 Portobello mushrooms
• 425g of canned white beans, rinsed and drained
• 2 small bell peppers, chopped in four and unseeded
• 1 red onion, sliced
• 1 zucchini sliced diagonally
• 1 cup Fontina cheese

Instructions

• Pre-heat a grill to medium heat
• Add the lemon juice, dill, garlic, salt and pepper to a bowl and mix. Add mushroom caps to the mix until well dipped, then set aside in a different bowl. Add beans to the mix bowl and mix until well-dipped.
• Put the mushrooms top-side down on the grill next to the peppers, onions and zucchini. Grill the vegetables until they char on either side and soften (about 6 minutes total) and the mushrooms for 8 minutes, turning once top side up, and once again back to top side down. Fill each mushroom with 1/4 cup cheese and leave on the grill another minute until the cheese is melted.
• Chop the peppers, onions and zucchini and add the bean bowl and mix well. Serve each mushroom hot with about a cup of the special salad.

Sources:

Source 1

The post Grilled Portobello with Salad and Cheese for a Light Lunch appeared first on Sport360.fit.

]]>
https://sport360.fit/en/recipes/below-500/2134-grilled-portobello-with-salad-and-cheese-for-a-light-lunch/feed/ 0