Month: May 2019

21 Superfoods and their vitamins

Superfoods. It’s the hip term that we’ve all heard bouncing about. But, what exactly are they? And how do superfoods and their vitamins actually help us?

A superfood is any food that is considered nutrient-rich, that’s especially good for health and wellbeing. It’s a food that makes your body sing. Thing is, you have so many to choose from, where do you start? Well, we at Write Up have picked twenty-one of our favourites.

Superfoods and their vitamins:

1. Greek Yoghurt

Because of how it’s made, Greek Yoghurt is full of protein and probiotics; which are essential to aid digestion and form muscle.

Greek yoghurt

2. Quinoa

Not only is it wheat-free, this snazzy little grain has protein, B vitamins, vitamin E, fibre and more. It was a staple diet of the Incas, the largest native empire in the early 16th Century. It seems people have known about superfoods and their vitamins for quite a while now!

Quinoa3. Kale

Kale offers more iron per ounce than beef! It’s packed with vitamins and minerals, as well as a whole heap of antioxidants. If that wasn’t enough, it can help prevent UTIs too!

Kale4. Chia

Chia seeds can help to reduce type 2 diabetes. Yes, you read that right. They’re also tasteless, easy to digest, and super dense in nutrients. It’s no coincidence their name means “strength” in Myan!


5. Oatmeal

Oatmeal lowers cholesterol which helps heart disease. Its high fibre content gives you more energy, and helps you feel fuller for longer.

Oatmeal6. Green Tea

Although technically a drink, and not a food, we couldn’t resist including green tea. This tasty alternative to caffeinated chaos is full of antioxidants, protects against damage to DNA, and can help you lose weight.

Green tea

7. Broccoli

Broccoli is one of, if not the, healthiest vegetable. It’s chock full of vitamins, minerals, and provides the right vitamins to build up your bones and lower cholesterol.

Broccoli8. Chilli

Incredibly, chillies contain more Vitamin C than strawberries and oranges. Capsaicin, the thing that makes your chilli hot, is an anti-inflammatory; which means if you suffer from any chronic inflammatory conditions, chilli helps you battle the bloat.

Chilli9. Garlic

Unless you’re Bella Lugosi, garlic is a great boost to your immune system. It has been used through the ages to aid the resolve of intimate conditions, but it also helps heart disease, cholesterol and blood pressure.

Garlic10. Wheatgrass

Wheatgrass, as long as it doesn’t have its seed still attached, is gluten-free. It’s the healthy choice of our two-legged friends as well, as it contains live enzymes and amino acids that aid digestion.

Wheatgrass11. Goji Berries

Goji berries are great for your heart. They also boost your brain, help your immune system, and are full of a whole heap of vitamins and minerals.

Goji berries12. Walnuts

Walnuts are the highest antioxidants of all the nuts, meaning they protect against DNA damage. They’re also full of Vitamin E, which, as the image suggests, is great for the condition of your heart.

Walnuts13. Tomatoes

Tomatoes support the immune system and help maintain healthy skin and tissue. One medium sized tomato provides half of your daily Vitamin C! They’re also excellent for circulation.

Tomatoes14. Apples

Apples aid weight loss and help fight obesity. Their skin contains Quercetin, which science boffins think help stop pesky free-radicals from destroying your brain.

Apples15. Salmon

Most oily fish have a high-level of omega-3, a fatty acid that helps your brain and heart. Salmon itself has a positive effect on glucose and metabolism, helping you fight against type 2 diabetes.

Salmon16. Avocados

Avocados are the superstar of the vegan revolution. If you’re not yelling “FREE SHAVACADO!” right now, where have you been? (volume up). Thing is, it lives up to its reputation. Avocado is full of fibre, folate, potassium and Vitamin E. It also has a whole heap of good cholesterol, without the artery blocking side effects.

Avocados17. Pomegranates

Pomegranates have Vitamin A, C, E and Iron. Again, they’re packed full of DNA protecting antioxidants, and can strengthen your bones.

Pomegranates18. Blueberries

Blueberries are anti-inflammatory, which makes them great for chronic disease sufferers. Incredibly, they can also boost your mood. They’re high in flavonoid, which has shown an ability to lift mood when eaten over a long-period of time.

Blueberries19. Beetroot

Beetroot contains vitamins that help lower blood pressure, prevent dementia and boost your performance in sport. It’s rich in nitrates, and there’s some evidence it might even help increase blood flow to the brain.

Beetroot20. Seaweed

Seaweed is very dense in nutrients. Its chemical composition is near to the plasma in our blood, which means it helps fight toxins and purify our life-force. The chlorophyll it contains is also a powerful detoxifier, helping to rid your body of waste.

Seaweed21. Cacao Powder

Wait! Don’t go rushing for the chocolate bar just yet. Raw cacao powder is what we’re talking about here. It has 40 times the antioxidant power than blueberries, and is full of magnesium to ease the heart, brain, and any feminine ailments.

Cacao Powder

Tummy rumbling? What’s your favourite superfood? Why not download Write Up? The app that lets you read, rate and review everything fitness related. Makes sense, right? Right. Write Up. Right on!

Disclaimer – Although we always endeavour to deliver accurate and insightful information, if you are seeking specialised fitness advice, please speak to a relevant professional. All opinions within this blog are the writer’s, should you identify content that is incorrect, please get in contact.

The benefits of equipment over environment

It is understandable why many don’t believe in joining the gym; as well as being a money saving gesture, it also might not be the most effective workout environment for them. For some people, this is true. For others, however, this is a decision made without a full understanding of what a positive gym experience can bring. There are many benefits to the gym and the access to top notch exercise equipment that comes with it is just one…

1. High quality equipment, maintained for you

There is a huge volume of exercise equipment and machinery that you can purchase and install in your own home. However, unless you have a small fortune to spend – you will not be able to amass the range and quality of equipment offered by your local gym. Even if you could, it comes at the price of taking up a large space. One of the obvious benefits of a gym membership is access to this wide array of equipment. The maintenance and upkeep of which is also taken care of for you.

It may be the case that you use natural, and environmental features as part of your workout. There is of course nothing wrong with this; as using the space around you to maximise your exercise is wise. However, it shouldn’t be forgotten that the specialist equipment and apparatus in the gym were designed for maximum efficiency. Beyond that, they prioritise your safety; and help you work on those muscle groups you may not otherwise stimulate.

gym workout

2. A more holistic fitness experience

Whether or not you are new to the structured exercise experience, it can be beneficial to have the aid and support of experts to guide you through your workout. Gyms employ a variety of professionals, such as personal trainers, to be on hand to make sure that your gym experience is optimally engineered to benefit you. We all require different things from our exercise regime, and these experts can help you identify and achieve those objectives.

What’s more, under the tutelage of these trainers, gymnasiums host regular classes and workshops. These can introduce you to new ways to exercise, and a social element into your fitness experience. The importance of this social aspect should not be underestimated. Many lifelong friendships are formed in gyms, as you discover others to support, encourage, spot and compete with.

3. More for your money

A key and understandable factor in many people’s decision not to join a gym is the cost of membership. However, seemingly just as common is the practice of people who buy expensive home gym equipment that they then rarely use. In both instances, this financial outlay can be used as an incentive to exercise.

The gym, however, offers a fuller experience. It is also something that you’re likely to be able to fit in alongside your professional life. This is due to many gyms being located in metropolitan areas and also offering lunchtime classes etc.

The most crucial thing is working out what’s the right way to go for you and your workout. It could be that a new gym membership is the way for you.

How to eat well around your healthy workout regime

Nutrition and the maintenance of a healthy, balanced diet are as crucial as exercise, and anything else, in keeping up a fit and healthy lifestyle. If you eat well before and after each workout it will have a big impact on how effective that healthy workout regime turns out to be. By eating right pre and post workout you go a long way to making your fitness regime as efficient as it can be. We at Write Up are here to share our favourite pre and post workout delights. Here, you won’t have to trade in taste to keep from compromising your healthy workout regime.

healthy workout regime



Carbohydrates equate to energy, making stockpiling carbs an absolute must prior to any intense physical endeavour. However, this process unfortunately isn’t as simple as loading up on as much hi-carb food as you can manage. There are two types of carbs out there: high GI carbs, and low GI. GI (glycaemic index) is a scale of 0-100 measuring to what extent the carbs in a food will raise blood glucose levels. Low GI foods (55 or less) are more slowly absorbed and digested. Eating low GI foods a few hours in advance of your workout will arm you with a reserve of slow burn energy that’ll carry you through your session.


Protein ingested before your workout will protect your muscles throughout there coming stresses and strains. Taking on these proteins will help prevent injury and cramps during your healthy workout regime. At this stage, however, you only want a small amount of protein, preferably as a light snack half an hour before your session begins.

Foods to eat

To get your fix of low GI carbs, consider the following:

Bananas, oats, rice, pasta, green vegetables and Greek yoghurt.

And, for your protein fix:

Chicken, nuts & seeds, omelette, protein shake.


Stay hydrated throughout

As crucial as any food intake, and important to maintain before, throughout, and after your workout regime, are your hydration levels. However, there’s no need to be convinced by isotonic sports drinks. There is simply no evidence that these drinks will keep you any more hydrated than simple, still water. A bottle of fresh water is sufficient to keep you hydrated whilst you’re working out.


Carbs and protein…again

At this stage a significant intake of protein is vital. Not only will this aid with muscle rehabilitation and energy recovery, but also these proteins will help new muscle form and build – leaving you even buffer than before. Carbs also are crucial for a positive recovery. Whilst exercising your body will have burned off some of its glycogen reserves. This is especially true following endurance training, whereas proteins are of more value following weights and bodybuilding work. These carbs are necessary for replenishing your glycogen stocks.


Surely not? Weren’t you working out to get rid of this in the first place? Well, yes. Our bodies do actually need fat. We aren’t telling you to charge into the nearest McDonald’s to your gym though. Rather, a single glass of milk, or something with similar fat content, will aid with muscle growth post workout.


Your bodies’ ability to process protein efficiently and restore your glycogen stocks effectively is heightened in the more immediate aftermath of your workout. Therefore, it is recommended that you consume a healthy meal within 45 minutes after your workout.

Foods to eat

For your post workout protein punch:

Protein powder shake, eggs, salmon, chicken, tuna.

Your carbs kick:

Potatoes, sweet potatoes, quinoa, pasta, green vegetables, rice.

Finally, your friendly fats:

Milk, avocado, nuts, nut butters.

How you eat well is just as important as how you exercise when it comes to making your healthy workout regime worthwhile. And we at Write Up are here to help you live your healthiest life.

Disclaimer – Although we always endeavour to deliver accurate and insightful information, if you are seeking specialised fitness advice, please speak to a relevant professional. All opinions within this blog are the writer’s, should you identify content that is incorrect, please get in contact.

4 Ideas for healthy work snacks that are temptingly good

Hours in front of the computer in an office job can be draining, especially when you need your mind to be focused. If you feel like your mind is beginning to wander, and your stomach beginning to rumble, it’s time for some refuelling to avoid that afternoon slump. So, when the munchies take hold of you, don’t despair, and certainly don’t ignore them. To help keep your energy levels up during your working afternoon, we’ve cooked up this list of healthy work snacks. So, you can continue your work, satisfied that your munchies have been sated and your body fuelled.

healthy work snack

Healthy Work Snacks:

1. Cucumber-Feta Bites

Refreshingly light and delectably moreish. These tasty treats are the perfect healthy work snack for that 3pm dip in energy. What’s more, you can finish off the top of the cucumber chunks with a filling of your choice – be it feta cheese or non-fat Greek yoghurt – before delicately sprinkling your snack with walnuts for that added crunch. We’re hungry just at the thought of this, is it 3pm yet? If your salivating at the thought of it too, get the full recipe here.

2. Instant Oatmeal

Woah, before you start shaking your head in breakfast-at-3pm disbelief, hear us out. Instant oatmeal is a great way to fill yourself up and have that feel-full-for-longer feeling. Even better, when the munchies set in, instant oatmeal is extremely quick to fix up. So, your colleagues don’t have to face the hangry version of you. And if you’re anything like us…well, let’s face it, it isn’t our best side. Jazz up your oatmeal with a handful of berries of your choice as another, sweeter, way of reaching your fruit intake for the day. Interested? Check out how to shop for healthy instant oatmeal here.

3. Hummus with Crudités

A classic in healthy snacking heaven. Is it possible to beat hummus with vegetable crudités? We’d argue not! A versatile healthy work snack, it is also child-friendly. So, bulk big on vegetables and hummus, and feed the whole families cravings with this healthy, and filling, snack idea. Check out this blog on child friendly hummus with crudités as a source of healthy inspiration.

4. Peanut Buttered fruit

Do you have a sweet tooth? Then why not try peanut butter with fruit – popular choices include slabbing your peanut butter on either bananas or slices of apples. While peanut butter provides you with protein, the banana (if this is your fruit of choice) gives you some essential carbs. After snacking on this sweet tasting snack your energy will be humming along for hours to come, and even into the gym after your working day. Which works out, literally, as this snack is also great before or after a workout. Check out this blog for more nutritional information on the better half of this marriage of healthy snacks. If you happen to be short of a bananas or apples though, you could always just have a spoonful of the stuff – we’re not going to judge.

Remember eating healthier doesn’t mean you have to cut out snacks. Oh no. If you find your stomach rumbling when the clock strikes mid-afternoon at work, and your attention to detail is beginning to flag, don’t hold out. Indulge your taste buds with these healthy work snacks. And while eating healthily at work will always be hard, with these ideas, your snack drawer – or fridge – will never be empty.