#FitFruitFriday - Healthy Eating Food Swaps

We've been experiencing some more than decent weather here in London and May Day Bank Holiday is approaching fast (Hurrah!) But it's made all of us here at your favourite office fruit supplier pretty wary of our bikini bodies. Here's our favourite food swaps to help us fight the cravings, keep down calories and have us all looking less apple and pear shaped (but just as delicious!)

Swap Chips                             For Sweet Potato Fries

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Chips (or French Fries) are the ultimate comfort food but while you are loving the taste they are hating your body! With around 350 calories for a medium serving, you're much better off with angelically light (and amazing tasting) baked sweet potato fries that barely weigh in at 180 calories.

Swap Jelly Sweets            For Dried Cranberries

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Both are sweet treats but only one is packed with natural sugars, fibre, antioxidants and count as one of your five - or seven! - a day. (If you haven't guessed which one yet, you should be chowing down on cranberries)

Swap Sugary Cereal            For Fruit Topped Porridge

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Most cereals boast wholegrain nowadays but they keep quiet about their sugar content and how they'll only keep you full for about an hour or so - just in time for you to succumb to elevenses! However, oat porridge is a great source of fibre and protein which will keep you going until lunchtime and beyond. Easy to prepare at work in the microwave, just top with fruit - anything from berries to bananas - from your office fruit supplier and you've enjoyed a serving or two of fruit before 9am!

Swap Orange Juice              For Whole Oranges

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You may be thinking: "Fruit for the Office, aren't these the exact same thing?" Definitely not! When oranges are squeezed into juice they lose almost all of their filling fibre but retain all of the sugar, leaving you with a high sugar beverage with barely any of the goodness. Solid food as well as chewing will also help you feel a lot fuller than if you drink your fruit.

Swap Yoghurt Pots        For Greek Yoghurt with Fruit

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Don't be drawn in by fancy packaging and promises made by Gok Wan adverts - low-fat yoghurt pots touted as a godsend by dieters are often hiding some dirty secrets - most notably sky-high sugar content and added ingredients. Greek yoghurt is so much better for you as long as you choose a low-fat and low-sugar variety, which almost always comes naturally but be wary of some brands and check the nutritional values and ingredients. It's filling, good for you and can be topped with so many varieties of fruit, our favourites at Fruit for the Office being honey and banana or strawberry and blueberry. Greek yoghurt (or natural yoghurt) also comes in big tubs so it's normally more cost-effective than buying multipacks of often psuedo-healthy yog pots!


Tweet us @office_fruit and let us know your favourite healthy food swap and we'll be sure to retweet you! Or leave us a comment below and we may feature your favourites on another of our blogs.

Is 7-a-Day the new 5-a-day?

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Once upon a time, an apple a day kept the doctor away.

Then came five-a-day - the recommended amount of fruit and veg to keep your doctor as far away as we thought possible.

But now it seems that seven is the magic number as new research suggests that 7-a-day might not only leave your GP writing forget-me-nots but will also keep death from knocking on your door too soon.


However, before this ground-breaking fruit news came to light Fruit for the Office HQ were already told on a daily basis that even 5-a-day is hard enough for most people, especially consistently busy office workers.

So now it's 7-a-day and with promises of living longer (no matter what age you start incorporating seven portions of fruit and veg into you diet) it just makes good sense to make today the day you start eating more fruit and vegetables!

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Pure Fruit Juice



None of that watered down, from concentrate nonsense. Get out the juicer and go to town on your fruit bowl or even just head to your local supermarket and keep an eye out for any juice that is 100% fruit - no filler, no sugar, no rubbish - or it won't count!

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Soup Bases



Not reserved for use only in vegetable soups, you can easily pack a portion (or two or even three!) into your soup. Most packaged soups contain sugar, salt and additives so dust off the slow cooker and add as many vegetables - and/or meat, stock and seasonings - as you like! Soup is cheap and almost impossible to get wrong and it's perfectly easy to pop into a tupperware and heat up on your lunch break!

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Don't Forget Frozen

There seems to be some kind of stigma against frozen fruit and veg but for an office employee who's always on the go, there's no reason to not have some freezer space reserved for a bag of frozen fruit to top yoghurt, frozen spinach to mix in with an omelette or even frozen stir fry veg to save you from retrieving a questionable bag of brown beansprouts from the back of the fridge a week later.





Tweet us @office_fruit if you've been trying to make the move from 5-a-day to 7-a-day!
Also, let us know in the comments if you think having an office fruit supplier would help most office workers to achieve this - or if Fruit for the Office already supply your London office, tell or tweet us if you think it's making a difference to your health!

#FeelGoodFruitFriday - 100 Happy Days Instagram Challenge

Instagram is normally a place to post selfies, photos of your cat or your 'totes amaze #foodporn' dinner.

However, 100 Happy Days fever is spreading worldwide as the international social experiment takes over Instagram!

It's a simple concept - all you need to do is post once a day for 100 straight days (using the hashtag #100happydays) a photo of something that made each of those 100 days happy!

100 Happy Days is spreading positivity not only around the internet but in real life too! So, why not give it a try? We've scoured the #100happydays tag to pick out our fruit favourites to give you a little inspiration.














































Tweet us @office_fruit with your Instagram username if you're already taking the 100 Happy Days challenge and we may share your photo on our Twitter! Also, comment down below and let us know what's made you happy today. Happy Friday everyone!

#FitFruitFriday - Best Pre and Post Workout Snacks

Nothing can derail a fitness regime faster than eating the wrong foods. From filling up on high-sugar energy bars to overindulging after your workout, there's plenty that can go wrong when fueling or refueling. Here's our easy list of healthy, easy snacks to enjoy and keep you going both before and after your workout.


Pre-Workout (Enjoy 30 to 60 minutes before any exercise)

• Fruit with Cottage Cheese: Try 150g of low-fat cottage cheese with fresh berries, sliced apple, raisins or even pineapple!
• Dried Fruit: Make sure it's no added/low sugar
• Peanut Butter with Apple: Slice up one medium apple and dip into 2 tbsp of low-fat peanut butter
• Fresh Fruit Salad
• Peanut Butter and Banana on Wholemeal Toast: 1 to 2 tbsp of peanut butter with 1/2 a medium sliced banana
• Celery Sticks with Peanut Butter: Dip celery into 2 tbsp of low-fat peanut butter
• Turkey Lettuce Wrap: Cooked turkey breast, onion, tomato and mustard (optional) rolled up in a large lettuce leaf
• Fruit and Nut Bar: Make sure it's low fat and low sugar
• Berry Smoothie: Blend ice with frozen berries and a scoop of protein powder - add skimmed milk for thickness

Post-Workout (Enjoy within two hours of finishing your workout for optimal muscle/tissue rebuilding and energy restoration)

• Peanut Choc Banana Smoothie: Blend 1 sliced medium banana, 250ml low-fat chocolate milk and 1 tablespoon of peanut butter
• Tuna on Wholemeal: Mix drained tuna (in spring water or brine) with chopped cucumber, tomato and/or onion and spread on a slice of wholemeal bread
• Apple and Cheese: 1 Medium sliced apple with a small stick of low-fat cheese
• Cereal and Milk: Medium bowl of high-fibre/low-fat/low-sugar cereal with skimmed milk (garnish with fruit if desired)
• Yoghurt and Berries: Low-fat plain yoghurt garnished with plenty of berries in guaranteed to hit the sweet spot
• Nuts and Raisins: A small handful of nuts and raisins or other dried fruits will satisfy both savoury and sweet cravings

Let us know in the comments if you have any other workout snacks to share! And remember to stay hydrated before, during and after your workout with plenty of water!

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#FitFruitFriday - Healthy Fruit Breakfasts

Be it a chocolate-filled croissant with a large Frappuccino or the greasy temptation of a McMuffin, the commute to work can be a healthy eater's worst nightmare. Blame it on boredom or hormones for causing the cravings but the main culprit is always skipping a balanced breakfast. You may think skipping out on the most important meal of the day will help you onto the path of losing weight or that your cereal bar packed full of sugar will be enough to last you till noon but you couldn't be more wrong. Eating a great, fruit-filled breakfast keeps you fuller for longer and helps you on the path to looking and feeling your best. So, save yourself the money and the empty calories by giving to-go breakfasts the shove and start picking out the perfect porridge topping from your office fruit supplier.

• Porridge with fruit

Any type of fruit tends to go great with porridge, from blueberries and strawberries to bananas and raisins. If you're missing sprinkling sugar over your bowl of deliciousness then add a teaspoon of honey or add some cinnamon to perk you up.

• Fruit Salad

Needs no explanation - chop up whatever fruit you fancy from your office fruit box and scoff it down with whichever toppings you like. Easy peasy!

• Yoghurt with granola and fruit

Easy to whip up in a hurry and can even be enjoyed in a tupperware during the dreaded commute! Flavoured strained yoghurt or plain greek yoghurt always tastes the best with some sweet oaty granola. Here's our simple granola recipe that'll keep for a whole month:

1. Preheat oven to 150c/130c fan/gas mark 2
2. Mix 300g rolled oats, 1 tbsp vegetable oil, 125ml maple syrup, 2 tbsp honey and 1 tsp of vanilla extract in a large bowl
3. Add any seeds or nuts you wish at this point e.g. sunflower seeds, pumpkin seeds, almonds
4. Tip onto two baking sheets ensuring it is spread evenly
5. Bake for 15 mins then add any dried fruits or unsweetened coconut you wish.
6. Bake for a further 10-15 mins before removing and leaving to cool
7. Once cool, store in an airtight container, ready to be enjoyed!

• Cottage cheese topped with fruit

Whether it be flavoured, plain, low-fat or full-fat, just top it with any assortment of fruit you like, along with some nuts or seeds too - for a protein & fibre-filled crunch!

• Banana Cocoa Pancakes

The Healthy Foodie has graced our tastebuds with this these angelic but sinfully delicious chocolate pancakes. We've omitted the recipe for the sauce so you'll have to go to her for that but we assure you it's just as delicious as you're imagining.

• ½ banana
• ½ cup coconut water
• ½ cup egg whites
• ½ cup spelt flour
• ¾ tsp baking powder
• ¼ tsp baking soda
• 1 tbsp cocoa powder
• 1 tsp instant coffee granules
• A pinch of salt

1. Mix all ingredients together using a food processor
2. Coat a frying pan with cooking spray on a high heat
3. Pour a dollop onto the pan and once little bubbles form on the top, then flip.
4. Cook other side for approx 30 seconds then transfer to warm oven whilst you cook the rest
5. Stack them up and garnish with the low-fat chocolate sauce and raspberries/strawberries/bananas

What's your favourite healthy breakfast this new year? Let us know in the comments below or tweet us @office_fruit with your most Instagram-worthy photos of your morning meal!

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10 Things To Eat To Look Your Best This Christmas

As much as we try to resist the horrible word ‘DIET’ we all want to look our best for the office Christmas party, New Years Eve bash and and any other festive events we've got lined up. With our eyes firmly on the prize we inevitably begin to assess the things that we shove into our gobs.

But forget subscribing to a faddy diet 7 days before you've got to slip into that LBD. Start making healthy choices now that will see you in good stead for the festive season.

Snacking

This is the classic dieting pitfall, munching on unhealthy snacks during the day is a sure fire way to pile on the pounds. Make better choices by ensuring you've got a selection healthy snacks at your desk.

1. Nuts

If you're after something with a bit of bite place a small pot of nuts on your desk to snack on during the day. For a an extra bit of crunch go for roasted nuts, but watch out for the salt content. Nuts are a brilliant protein filled snack that will leave you feeling full and satisfied. 

2. Dried Fruit

If you think you might struggle to give up sweet treats, try replacing them with dried fruit. The gummy texture and sweet flavour will make you feel like you've just munched through a handful of Haribo! For the most diet friendly dried fruit opt for low sugar, high nutrient options such as mango, apricot and figs. 

Exercise

Unfortunately there is absolutely no quick fix when it comes to losing weight and toning up. You've got no choice but to do some exercise if you want to maintain your shape. Here are a few foods you can eat to get the most of your work out.

3. Bananas
Bananas are high in potassium and potassium helps to aid correct nerve and muscle function which is pretty important for a work out. As we sweat we loose potassium so it's important that your levels are topped up before you start. The best way to do this is to grab a banana before you work out.

4. Pineapple
Once you're done sweating buckets, grab yourself some pineapple. Not only with the fresh sugar hit stop you from sticking a pizza in the oven, it also helps to aid your recovery. Pineapple is a natural anti-inflammatory so if you're feeling the burn after hitting the treadmill a serving of pineapple should help to relax those muscles.

Skin and Hair

Looking your best isn’t all about what the scales say. Having shiny hair and glowing skin is half the battle won against wowing the crowds this Christmas. Instead of trying to find it in a bottle, spend the next few weeks eating the right foods to boost your natural beauty.

5. Blueberries
Blueberries are a great source of antioxidants which are essential for the maintenance of strong shiny hair. These little gems also contain vitamin E which improves circulation to the scalp, therefore promoting strong, healthy growth.

6. Kiwis

When it comes to skin it's all about the vitamin C. This vitamin is vital in producing the collagen that keeps our skin looking plump and firm  Don't be fooled into thinking that oranges are the best source of the C-stuff. In fact kiwis are one of the highest natural sources of vitamin C so add one to your daily routine. 

7. Seeds
Dry skin is one of those things we all have to contend with in winter. Constantly moving from hot to cold conditions and having the heating blasting all day long plays havoc with our skin. The best thing to eat to combat this is anything loaded with vitamin E, that's were there seeds come in. Raw sunflower and pumpkin seeds are bursting with Vitamin E. 

Bright Eyes

There’s nothing like a pair of bright shiny eyes staring back at you in the mirror to make you feel like a super star. Apart from looking your best we all want to preserve our eyes for as long as possible so make some additions to your diet to give them their best possible chance.

8. Avocados
Healthy eyes are shiny eyes. Keep your eyes in tip top shape by keeping your lutein levels up. Lutein is a mineral which helps protect the eyes and also has an effect on pigmentation. Avocados are full of lutein and they also make a great afternoon snack as they are packed with good fats which will give you the energy to push through till 5.30pm!

White Teeth

Nothing goes better with bright eyes than a set of pearly whites. For that total A-list glamour look you need to be rocking a bright white smile. As well as staying away from the coffee and red wine there are a few more things that you can do to your diet to ensure that that your teeth are brighter than the first snow of Christmas

9. Strawberries
Crush some strawberries, dip your toothbrush into the pulp then start scrubbing. It's the light acid content in the strawberries that helps to whiten your gnashers. For a more intense clean, mix some baking soda into the pulp before applying to your teeth. Be sure to rinse thoroughly afterwards to ensure there is no unwanted acid left lurking around your mouth. 

10. Lemons
Rubbing lemon peel on your teeth can help boost whitening. Again it's the acid content in the lemons which helps to brighten up your smile so be sure to rinse afterwards.

So there you have it. 10 things to eat to look your best this Christmas. Happy eating and enjoy the festive season!

10 Foods To Boost Your Immune System

We can all feel the weather gradually starting to change, and as we cling onto our flip flops and flimsy summer dresses for a little while longer it may be time to thing about boosting our immune systems. Cause let’s face it, we’re all going to succumb to that office cold at some point, but here are some great office snacks that will help you bounce back in no time.  

  

Citrus Fruits

The old wives tale of eating an orange when you’ve got a cold could not be more correct. However it’s not just limited to oranges, all citrus fruits are high in Vitamin C which has been proven to reduce the symptoms of colds by 23% 

Kiwi Fruits

If citrus fruits really aren’t you’re thing, a Kiwi will do the trick just as well.  Kiwis are another excellent source of Vitamin C whilst also being pretty low in calories, making them the perfect immune boosting snack.

 

Yoghurt

Many low fat yoghurts that are currently on the market are bursting with good bacteria which is already found in your body. These bacteria work to protect the body from any germs and help boost the amount of white blood cells.

Tea

Sipping on hot drinks . Green tea in particular is full of flavanoids, a brilliant antioxidant that works to boost the effectiveness of vitamin C.

Honey

If you do succumb to a tickly cough, honey is great for soothing your throat. It also contains antioxidants and has antimicrobial properties to help you fight infection.

Blueberries

They’ve long been hailed super fruits as they are high in antioxidants. They are also packed full of anthocyanin which – as well as giving them their luscious deep blue colour– is good for boosting the immune system.

Apples

Apples are great cleansing fruits which aids digestions. A healthy digestion system is vital to a healthy immune system as 70% of your immune system is in your digestive tract.

Brazil Nuts

This great office snack it rich in selenium which helps to enhance those virus killing white blood cells that all rely on to get us through the winter flu.

Avocado

Half an avocado makes a great office snack, as they are full of good fats which give you the energy to get through the afternoon. They are also contain A which helps to boost the growth of those all important white blood cells

Persimmons

These are a great a fruits for boosting your immune system. They are full of vitamin A and C and they crop up around winter time – just when we need them most.