Ever say “There’s nothing to eat?”
End up visiting Tesco Express every day?
Go shopping but then can’t figure out how to make a meal out of what you’ve bought?
Eat the same thing every week?
Tired of pre-packed sandwiches for lunch?
Unable to sustain a meal plan for a week or so?
Got scores of cookbooks that look pretty on the shelf but never use them?
When someone asks you what you would like for dinner – you can only think of about 3 things you can feasibly cook.
Your go-to dish is Spaghetti Bolognese?
Yep me too! Continue reading ““There’s nothing to eat” – Food Decision Fatigue”
I started writing at Christmas as a response to the seasonal overindulgence, but it can refer to any time of the year.
When I started this blog I mentioned that I had lost 12kg and got myself into fairly decent shape. It took a fair bit of effort, hard work and sacrifice to do this. When you drop weight or get in shape, you tell yourself that you’re going to maintain it and not let it slide.
This is very much easier said than done. Continue reading “Metabolism – Can you eat what you like?”
I recently shared my blog with my brother and he set me the challenge of how I can to help him with simple fitness and eating habits with the aim of losing one stone. In this post, I am going to talk about improving your diet.
If you have missed the previous two posts of The Andy Files you can find them here and here.
One of the quotes I keep coming back to is –
“You can’t out train a bad diet”
I am sure you can have a good go, and make some fitness gains, but it would be like cycling uphill with the brakes on. Or to put it another way – you wouldn’t put regular unleaded in a Ferrari. Continue reading “The Andy Files – Improve your Food”
In my post “Why am I not better” I spoke about the number of small things that you can do to improve your health and performance. You could call this the Compound effect (a number of little changes that can add up to a greater, positive impact in the future) or what British Cycling call marginal gains. (I am not quite at the marginal gains level yet, but you get the point).I stated that I was going to undertake a 22 day challenge to drink more water and see if there is any benefits.
Why 22 days? There is popular belief that it takes 21 days to form a habit. This come from a book Psycho Cybernetics written by a German cosmetic surgeon Maxwell Maltz in 1960 where he observed that the adjustment period for his patients was a minimum of 21 days. Over time this has become more popular and has become the stock answer for how long it takes to form a habit.
So for now I am going to go with 21 days and add 1 day as way of an upgrade!
Why did I make drinking more water my first self-improvement?
First of all, I am highly aware that I do not drink enough water. The colour of your urine is the best indicator of hydration. Let just say, mine is not where it should be. Continue reading “The benefits of drinking more water”
For a long time I did not eat breakfast. I was very much “a cup of tea is all I need in the morning” type person. You will have heard the phrase “Breakfast is the most important meat of the day”. For some people it may be and there will be others that do not like to eat in the morning. I think it is up to you and it should be based on how you feel or what is best for you. A simple guide is – eat if you are hungry and don’t if you are not.
What I have found since I starting eating breakfast regularly is that I have more energy, my concentration improves, my mood improves and I tend not to snack on things I shouldn’t. If I cycle to work, I am pretty hungry when I arrive and there is no chance I will make it through to lunch without breakfast.
My breakfast “revolution” started in 2014 when I went to Yorkshire for the start of the Tour de France. I stayed with my step grandparents (Brian and Sheila) and breakfast was porridge oats with fresh berries on top. I tend to be an egg on toast man especially at the weekend, but I was a guest and reluctantly tucked in to my oats and fruit. I was happily surprised how much I enjoyed it and it set me up nicely for some hollering and cheering on the streets of rural Yorkshire as 150 pro cyclists flew by. Continue reading “Breakfast – Oats, Nuts/Seeds Mix, Fruit”