Friday

Foodie Friday - What Bloggers Should Eat and more stories

Bloggers are the new Creatives. Whether acting as Editor, Designer, Copywriter, Photographer or Social Media Manager on their blog, it's a creative process. Thanks to the people at Pod and Nutritionist Helen Money I found out what foods we should be eating to support this creative process.


Guide to What Bloggers Should Eat, photo by Modern Bric a Brac
Vitamin hit blitz

Whether you're a Blogger or other creative type read on to find out what foods you should be eating.


A couple of weeks ago I received an email from a healthy fast food company called Pod. I'd never heard of them before but at the time I happened to be with a major influencer of mine, my sis who told me they're a big deal in London. Even more importantly she told me it's where she gets her breakfast fix from pretty much every morning.

Enough said. I replied to Pod and said Yes, I'm onboard. I'll hot-foot it quick-sharp to London to find out for myself why my sis rates Pod so highly.

Pod have only been going for ten years and yet have already established 22 stores in central London. My invite was to their Goodge Street shop to listen to a talk by Nutritionist Helen Money on what foods we should be eating to support healthy living and try some of it too.

Guide to What Bloggers Should Eat, photo by Modern Bric a Brac
Chicken, Mango and Roasted Cauliflower Salad of  chicken, green lentils, pearl barley, roasted cauliflower, mango, spinach, lime, mint, coriander, almonds, chilli with a mango chutney dressing

Getting the Proportions Right


The first key to eating the right diet is to ensure calorie intake is spread throughout the day in the right proportions. This approach will ensure blood sugar levels are kept even and make sure you have the energy you need at the time you need it most.

As a guide, look to consume 20% of calories for the day at breakfast, 10% mid-morning, 30% at lunch, 10% mid afternoon and 30% at dinner.

This approach means that you eat at regular intervals, which can help you to stop eating the wrong foods through lack of planning. By factoring in the right snacks you can help avoid temptation from unhealthy alternatives and instead of weight gain this approach could actually contribute towards better wellbeing with the right vitamin and mineral intake.

For instance, a healthy brain needs a mix of vitamin B complex, vitamin C, calcium, zinc, magnesium, iron and omega 3. A mixture of nuts, fruit and seeds as part of planned snacks could significantly contribute to meeting those needs.


Carb Mouth Washing


The brain uses more energy than any other organ in the body, utilising 20% of our resting metabolic rate. In sports nutrition a technique called carb mouth washing has shown that when carbohydrate is put in the mouth it is sensed by carbohydrate receptors and sends a message to the brain which leads to a spike in performance. Although untested in an office environment, swirling some carbohydrate around in your mouth before going to a meeting or making an important call may be beneficial.

The reason for this is to do with glucose, which is used as our primary energy source. Although carbohydrate does not provide essential nutrients, the brain needs it for glucose. Consuming dietary carbohydrate will support good cognitive function.

Carbohydrate intake has been proven to improve verbal memory, so if you want to take the more traditional route to lighting up those receptors, you could try eating a light carb snack before a meeting for a similar effect.

Guide to What Bloggers Should Eat, photo by Modern Bric a Brac
Slow Burner Side Salad of  soft crumbly cheese, cucumber, peas, pearl barley, lentils, carrot, kale, leek, mixed leaves, edamame beans, pistachio, mint, turmeric and red chilli with a sweet chilli and sesame dressing

Why Women Should Eat Quinoa


Another fact I learned from the Pod-uctivity report was that women need to consume more iron than men.

Deficiencies cause fatigue and it is essential for helping transport oxygen around the body. Other signs of iron deficiency include pale skin, thin hair and weak nails.

For foods high in iron look for green leafy vegetables, whole grains (especially quinoa), nuts, seeds, beans and pulses, as well as red meat.

100g of quinoa provides virtually a full day’s recommended iron intake for a man and over 50% for a woman. Switching white rice for quinoa is a simple change that can make a big difference.


What's Wrong with Meal Deals


Two slices of bread (carbohydrate), a little meat/fish/egg/cheese (protein), maybe a little salad and it's already a carb-heavy lunch. Add on a packet of crisps (more carb), a sugary drink and a chocolate bar and that becomes a carbohydrate meal of around 85%. For many of us this creates an excess of food that our bodies don't need to power us through the day and instead ends up being stored as fat. 


Guide to What Bloggers Should Eat, photo by Modern Bric a Brac
Turbo Turmeric and Mango Blitz of orange juice, Greek yoghurt, apple, mango, lemon curd (milk, egg, sulphites), chia seeds, mint and turmeric

The Research


A study by Conner et al, published in the British Journal of Health Psychology in 2015, found that eating more fruit and vegetables (up to seven portions a day), resulted in greater happiness, better focus and improved creative thinking. Some 405 participants kept food and mood diaries for 13 days, those with higher fruit and vegetable intake reported a greater feeling of creativity compared to participants with lower fruit and vegetable intake. The findings were attributed to the production of dopamine, a neurotransmitter involved in creating curiosity, motivation and engagement.


Juicy Fruit with a selection of melon, apple, orange, pomegranate, blueberry, watermelon, kiwi, grape (can vary)

Food for Bloggers


Research suggests a diet packed with fruit and vegetables will help increase creativity. For breakfast choose slow release carbs such as porridge and add in fruit and seeds to make a great breakfast. Choose green or nutty snacks and reduce carb intake in the evening for a good night’s sleep. 

For Breakfast 


Porridge with a combination of berries, banana, pumpkin seeds and sultanas will start your day with foods full of natural goodness. Porridge is a great source of B vitamins and slowly releases energy throughout the morning. Whole, fresh blueberries and agave add natural flavour while mixed seeds are rich in omega-3 goodness.

Guide to What Bloggers Should Eat, photo by Modern Bric a Brac
Berry Superfood Pot of  Greek yoghurt, quinoa, frozen mixed berries (redcurrants, blackberries, frozen blueberries), blackcurrant puree, toasted almonds and agave

For Snacking 


Go for a portion of energy-releasing nuts or try Edamame beans, which are high in fibre for slow release energy and part of your daily green intake.

If you're out and about in London, Pod has a range of healthy snacks such as their Spirulina and Ginseng Bounce Ball. It may look odd but I thought it tasted really good.

Guide to What Bloggers Should Eat, photo by Modern Bric a Brac
Spirulina and Ginseng Bounce Ball. It contains Almonds, Concentrated Grape Juice, Gluten Free Grain Dextrins (from Brown Rice), Gluten Free Oats, Brown Rice, Rice Bran, Raisins, Sesame Seeds, Vanilla Extract, Spirulina, Sea Salt, Flavourings, Brown Rice Malt Syrup, Antioxidant (Natural Mixed Tocopherols), Panax Ginseng

For Lunch 


Greens and fruit with salmon or chicken are good combos for protein, iron and antioxidants. For instance Pod's Salmon Detox Box contains beetroot soaked kelp noodles that are packed with nutrients and metabolism boosting iodine. The salmon nori wrap is a vitamin and mineral power house and the superseed dipped avocado is full of 'good' fat.

Salmon Detox Box of  salmon, nori wrap, spinach, kelp noodles, pickled cabbage, cucumber, pickled ginger, tahini, umeboshi puree, and a side salad of avocado, seeds (sesame), peas, edamame beans, leek, kale, red cabbage, carrot, coriander and chilli with atamari dressing


For Afternoon Snacking 


Berry boost smoothies or yoghurt with mango or berries not only provides the fruit you need for creative thinking but the yoghurt will keep your gut healthy too.

Guide to What Bloggers Should Eat, photo by Modern Bric a Brac
Smooth Berry Blitz of  strawberry, blueberry, banana, yoghurt, strawberry puree and agave

For Dinner 


Helen Money the Nutritionist also gave us a few meal suggestions for the evening.

  • Try mung bean, spinach and lime casserole with chicken and vegetable stir fry.
  • White fish with roasted Mediterranean vegetables and spinach.
  • Cheese omelette with stir fried kale, garlic, chilli and a squeeze of lemon.

With thanks to Pod for inviting me to the nutritional talk, plus complimentary Turmeric boost, quinoa lunch and snack. All tasted yum. My opinions are my own, the nutritional advice was supplied by Pod in collaboration with Helen Money.

Pod, Various locations in London, including 5 - 7 Tottenham Street, London W1T 2AG

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