From Fish and Chips to Shepherd’s Pie, there’s no doubt that the 10,600 Olympic athletes and 11 million spectators in London right now are getting a taste of what Great Britain has to offer. Whether you’re in town for the Summer Games, too, or just whipping up your own U.K.-inspired meals at home, here’s your guide to eating healthy while taking in the flavors of Europe’s biggest city.
Make these 11 smart and simple food swaps recommended by HealthiNation’s Sharon Richter, R.D., and still savor the famous cuisine for a fraction of the fat and lots more nutrition.
GET THE EXPANDED CHART: Click HERE to view all 11 food swaps in a FREE easy-to-print document.
Best way to soothe Olympic fever? A warm Shepherd’s pie, of course. This classic comfort food (sometimes called “cottage pie”) in the U.K. is traditionally made with meat, but here HealthiNation’s Sharon Richter, R.D. has beautifully devised a way to take out that key ingredient and instead marry vegetables with herbs and spices to form the perfect union – under a golden-brown potato-topped crust.
We get it: Walking into a gym can be intimidating, especially with all the rows of machines staring back at you waiting to be pushed, pulled, pressed and walked on. But don’t let not knowing where to be begin – or always falling back on your stifling old standby, like the treadmill or elliptical – keep you from reaching your fitness goals. Yes, there are literally thousands of different exercises out there to choose from, but the truth is, all you really need to do is just these five moves that challenge all your muscles in various ways.
HealthiNation’s go-to fitness expert Declan Condron, an exercise physiologist and the co-founder of PumpOne , has devised this uber-efficient and effective total-body workout to help you get the body you want in the time you have. Follow his simple plan – at the gym or in your living room – to tighten and tone, build strength and endurance and even shed a few pounds.
Perform three sets of 8 to 10 reps for each exercise with a 60-second rest between sets. Use a heavy, but manageable, weight and complete this circuit (in order) one to two times a week for the best results.
1. Back Squats
Often referred to as the king of exercises, the squat is one of the most basic movements that you naturally do throughout a normal day (literally, every time you sit down or get up!). It’s a great strength and power exercise that targets all the major muscle groups of the lower body as well as the core.
Your Move: With your feet flat on the floor and shoulder-width apart, stand upright with a barbell on the back your shoulders. Bend your knees to lower your body toward the floor, sending your hips back and down. Keep your back flat and head up. Then push from your heels to return to the start position.
After four years of eating bland pasta and chicken to fuel their workouts, Olympians, like gymnast Gabrielle Douglas and cyclist Timmy Duggan, are looking forward to enjoying the U.K.’s famous fast food, deep-fried fish and chips, after they finish competing at the Summer Games. Whip up your own version at home following this healthy recipe from HealthiNation’s Sharon Richter, R.D., that’s full of protein, fiber and beta-carotene.
When it comes to training, no one does it better than an Olympian. An entourage of people (coaches, nutritionists, sports psychologists) make sure of it, helping their athletes overcome the same tough fitness challenges that we all face, ranging from how to eat, stay motivated, and remain injury-free.
But really, how do they do it? Luckily, the researchers at Saint Louis University Medical Center have been taking diligent notes. Here’s their crib sheet on what they’ve learned from the pros.