How to have a social life and maintain a healthy lifestyle

Health news

Myth: You can’t stay on track with your health goals and still maintain a fun social life.

Fact: Balancing a healthy diet and a healthy social life is completely doable — if you’re smart about it.

Here we have some useful tips for staying slim and sociable.


Often the biggest social saboteurs to your health goals can be found at the bar. Alcohol not only quickly racks up your calorie count, but a Saturday night of too much drinking can also derail the best of intentions for a Sunday morning workout.

You don’t have to abstain completely, but if you’re going out with friends, try to limit yourself to one drink. If you want to have a few brews, follow the one-to-one rule: For every alcoholic beverage you have, drink one glass of water. This will help you stick with your normal plans in the morning.


Eating healthy is a manageable goal when you have total control over your meals. To stay on track without staying home, prepare an eating plan beforehand. Make sure you’ve fueled yourself up with a healthy meal before you go so temptations will be less tempting. You could even bring along your own healthy snacks if you’re pressed for time.


Saturday morning mimosas or a cheeky bacon sandwich after a long night can be tempting after a night on the tiles. Rather than skip out completely with the time with your friends, swap brunch for a healthier group activity like morning yoga and green juice. Or stick to a fruit salad and water. All of the social time, none of the guilt.


Your fear of high carb pasta doesn’t have to keep you from checking out that new Italian restaurant all your friends are going to. When you go out to eat, you can do damage control by asking for smaller portions since restaurants have a tendency to overserve. If the restaurant doesn’t offer a more manageable lunch-size portion, ask your server to box up half of your meal before they bring your plate to the table.


We’ve all set out with the best of gym intentions only to get derailed by a spontaneous post-work happy hour. To keep you from feeling guilty for either skipping Spinning or ditching your co-workers, commit to being an a.m. gym-goer. That way, no matter what your day throws at you, you can feel good about not forgoing your fitness routine.


Rather than book your beach time at an all-inclusive resort where you’ll laze around, drink all day and get your money’s worth at the buffet, book a vacation that includes activity on the itinerary — think yoga retreats, hiking treks and ski trips. By the time you come in for a hot toddy, you’ll have more than earned it.

Jermain Defoe adopts vegan lifestyle and other athletes are following suit

Vegan and Vegetarian

Jermain Defoe knows he’s gained far more than he’s lost by dropping animal products from his diet, commenting “I don’t find anything hard to give up … because I know the feeling scoring goals gives me,”

Promisingly he’s not the only one who is reaping the benefits of a vegan lifestyle. Countless other athletes of all diciplines are discovering the same benefits of a vegan diet – and are seeing their performance improve and recovery time plummet.

Many even say that fuelling their body with super-nutritious plant foods is the key to their success.

Scott Jurek, a passionate advocate of veganism and a world record holder, believes the diet is central to the success of his decades-long racing career.

NFL defensive lineman David Carter, who is 6ft 5in and “300 pounds of veganism” is another example.

“I don’t have the soreness I used to have before. I’m not sluggish. I recover a lot faster,” Carter told the Chicago Sun Times, speaking of his transition to a plant-based diet. “I was shocked. When I first started, I was, ‘What the hell? I have more energy. I’m a lot stronger than I was before.’”

this should give all vegans hope, especially considering the annoying “But where do you get your protein?” quiz most of us have experienced at some point.

David “the Hayemaker” Haye, the professional boxer widely recognised as one of the best boxers of his generation, went vegan for ethical reasons.

Haye told the Telegraph last year that the diet made him stronger than he’s ever been.

Tennis professionals and sisters Venus and Serena Williams eat a plant-based diet, and Venus credits the diet alone for her ability to get back on the court after she was diagnosed with a debilitating autoimmune condition, saying “It definitely changed my whole life.”

So why are so many professional – and amateur – athletes adopting this lifestyle?And why does it seem to supercharge their performance?

The body of research on vegan athletes specifically is still small, but studies on those in the general population who have adopted this way of eating offer a great deal of insight.

There is an overwhelming amount of evidence which shows a diet that is full of fruits, vegetables, grains and beans, and devoid of animal products, is perhaps the best diet for cardiovascular health. In fact, some doctors say it’s the only diet proven to actually reverse heart disease, the UK’s number-one killer.

Given that heart health is a main concern for athletes of all levels, it makes sense that a diet proven to be lower in cholesterol, and to improve cardiovascular function, would be the top choice for top performance.

it is also important for athletes to have a sleek physique. Studies have found that vegans have lower average body mass indices than even vegetarians, while meat-eaters, on average, have the highest BMIs.

In fact, even when calorie intake is the same across all groups studied, the vegans’ high intake of plant-based proteins, fibre, magnesium and other nutrients helps them stay the slimmest.

These healthy nutrients have also been proven to reduce chronic inflammation: the athlete’s worst nightmare.

Not to mention greater risk for serious illnesses such as heart disease and type 2 diabetes.

The same is true for meat consumption and cancer. Even when physically fit, athletes aren’t immune from the disease, which accounts for more than a third of all deaths in the UK. Cutting out meat, dairy, and eggs is one of the best ways athletes and others can reduce their cancer risk; studies show that consuming too much animal protein might be just as dangerous as smoking, given that those who eat a lot of meat are four times as likely to die from cancer or diabetes.

Elite athletes make headlines, as Defoe has, when they go vegan, but the science is clear: everyone can benefit from a plant-based lifestyle. We may not all get the thrill of scoring a goal at Wembley, but powered by plants, we’ll all feel better, live healthier and run farther.

what do you think about athletes making the switch to a vegan diet? Let us know in the comments below.

Student budget meals

Student budget

Everyone who is a student knows how hard it is to manage your money. Often as a student you will find yourself looking at your bank account and being way further into your overdraft then you thought you were. One of these reasons is for many students its the first time they have had to buy and cook for themselves. So instead of buying some overpriced ready meal for £3.50. I’m going to show show you a couple of simple and tasty meals you can cook for yourselves for under £1! These our Toby Fullicks One Pound Meals (or less). All ingredients on this page are brought from ASDA.

Oven Fried Chicken with Homemade Coleslaw 

Total price = £0.80


  • 3 chicken drumsticks – 50p  (6 drumsticks for £1)
  • 5ml of vegetable oil – 6p (1ltr of vegetable oil for £1.20)
  • 1 tsp of Cajun spice – 7p (50 g for 79p)
  • 1 egg – 8p (15 eggs for £1.19)
  • ¼ onion – 2p (1kg of onions 59p)
  • 1 carrot – 5p (pack of 10 for 50p)
  • 40g of flour – 1p (1.5kg of flour for 45p)
  • 6g of white cabbage – 5p (1.3kg of white cabbage for £1.03)
  • 50g of mayonnaise – 4p (500g of mayonnaise for 40p)

How to make it

Oven Fried Chicken

  1. Whisk the egg in one bowl.
  2. In another bowl mix the Cajun spice with the flour.
  3. Dip each drumstick in the egg once, then the flour, and then repeat.
  4. Place the chicken on an oven tray and put in the oven for 30 minutes on 375 degrees F or gas mark 5.
  5. For a good crisp add the oil over the chicken half way through.


  1. Chop the onion, white cabbage, and carrot into small fine slices.
  2. Place in a bowl and mix the mayonnaise in.
  3. Put the coleslaw in a small bowl and serve on plate with the fried chicken

Spanish Chicken

All together = 84p


  • 200 g chopped tomatoes – 15p (400g for 30p)
  • 1tsp paprika – 4p (50 g for 49p)
  • 1 tsp dried oregano – 4p (50g for 49p)
  • ¼ pepper – 7p ( 3 peppers for 70p)
  • ¼ onion – 2p (1kg of onions 59p)
  • 1 chicken thigh – 29p (7 chcien thighs for £1.99)
  • 100 grams of rice – 4p (1kg rice for 40p)
  • 1 garlic clove – 3p (10 garlic clove for 30p)
  • 5 ml of vegetable oil – 6p (1ltr of vegetable oil for £1.20)
  • Half a green chilli – 10 p (3 chillies for 60p)


How to make it

  1. Chop the pepper and onions into chunks.
  2. Chop the garlic into thin slices.
  3. Put the rice on to boil till soft.
  4. Add 10ml of oil to the frying pan and leave for a minute.
  5. Fry the onion, peppers, garlic and chillies for 3 mins then add the diced chicken thigh.
  6. Put the gas on a low heat and add the 200 g of chopped tomatoes.
  7. Add the tbsp of dried oregano and paprika
  8. Mix it in and let the sauce simmer
  9. Serve up the rice with the Spanish chicken on the side

Foods you should eat daily for a healthy heart

Health news

Heart disease is responsible for 73,000 deaths a year in the UK and every seven minutes, someone will have a heart attack- so it’s important to eat the right foods to prevent the illness.



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Studies show that people who regularly consume 20g or two squares of 70 per cent dark chocolate show a marked improvement in blood flow. But no improvement in those who eat processed chocolate, which contains little cocoa. The health benefits are linked to a property that dark chocolate has which releases a chemical messenger – nitric oxide. That increases arterial dilatation, while improving blood flow it boosts heart health.



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These are rich in Vitamins B, especially B5, which is important for adrenal health.


GREEN TEAScreen Shot 2017-03-31 at 00.03.55A recent study has shown drinking green tea rapidly improves function of cells within the lining of the circulatory system. These cells are endothelia cells, Endothelial dysfunction is what triggers the thickening of the artery walls, which could lead to heart disease.



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Nuts may be high in fat, but the monounsaturated fats they contain improve heart health. Studies show that a daily consumption of one portion of nuts reduces risk of coronary disease. This effect is even better when the nuts are replacing processed snacks rich in sugar and trans fats.

By Rosie Allen.

Foods to eat before and after your workout

Health news

Food is so important when wanting to have a healthy lifestyle, its not just the exercise- it also is very important when it comes to exercising, as it fuels your workouts. You need to eat the right foods at the right time to get the best out of your healthy living lifestyle, so you can make the most out of your workouts, lose weight or tone your body faster and feel energised all the time throughout your workouts!


The way to getting and maintaining a great body is the combination of regular exercise and eating the rights foods at the right time. You need to fuel your body before and after every workout so you can build lean muscle, lose weight and speed up recovery.


Even if you don’t eat before your workout, compared to eating research does show that the body burns the same amount of fat. However, it can cause muscle loss If you don’t eat before a workout. This is due to the body going into survival mode when you’re hungry, so it draws protein from the muscle instead of the kidneys and liver, where the body normally looks for protein. So this means you lose muscle mass, which can slow down your metabolism, and make it harder for you to lose weight. So the best thing to do is eat before every workout, even if it just a light snack!


Some ideas for a pre-workout treat:


Porridge with berries

prtein porridge

This is chocolate whey protein mixed with porridge oats, frozen summer berries and topped with dark chocolate pieces.

Multi-grain crackers with hummus

Apple and walnuts

Banana with almond butter


During exercise, your body taps the fuel stores in your muscles known as glycogen for energy. Once you’ve completed your workout, your muscles are depleted of their glycogen stores and broken down. Eating or drinking something that combines protein and carbohydrates half an hour to an hour after your workout refills the energy stores, builds and repairs your muscles that were broken down during the workout, and helps keep your metabolism burning strong.


Some ideas for a post-workout treat:


Protein shake

Multi-grain bread with raw peanut butter and jam

Salad with roasted chickpeas

Quinoa bowl


By Rosie Allen.