tag:blogger.com,1999:blog-50368264239439404402024-03-05T18:03:39.534-08:00Health & FitnessRichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comBlogger85125tag:blogger.com,1999:blog-5036826423943940440.post-39435659746696191512016-01-25T06:37:00.003-08:002016-01-25T06:37:43.348-08:00RT Fitness Retreat 2016<br />
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We have now returned from The Billesley Manor Hotel in Stratford-Upon-Avon after an invigorating weekend of exercise and nutritional education. The Retreaters have learned a lot about improving their diets and how they can make a change in their lifestyle for the better. The team took part in lots of activities over the weekend such as Zumba, an old fashioned sports day and circuit training. Everyone now feels ready to achieve their goals! Together with some sweaty gym sessions the Retreaters have been boxing and having a great time on the grounds, even in the snow!! There was plenty of healthy food to go around, the team enjoyed yummy chicken and fresh fish with no shortage of fruit, vegetables and a wide range of herbal teas, they even sampled Richard Taylor’s healthy juicing, he showed them combinations such as apple and ginger which are simple to make at home.<div class="separator" style="clear: both; text-align: center;">
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<i>"Brilliant weekend! Excellent venue, food and rooms. I enjoyed the exercises outside especially!" </i><b>Dave</b><div>
<b><br /></b><i>"Very friendly and helpful attitude, book me in for the next one!"</i> <b>Rob</b></div>
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<b><br /></b><i>"FAB trainers, FAB surroundings, FAB participants, FAB food! Really enjoyable weekend!"</i> <b>Sarah</b></div>
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<b><br /></b><i>"It has really got me motivated to do my exercise regular again!"</i> <b>Christine</b></div>
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We had some great weight losses over the weekend to! Our best loss was 7LB!!! That's half a stone! Well done Paul :)</div>
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A big well done to everyone who joined us, and thank you very much for being superb company and giving it your all!</div>
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<span style="color: orange;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!</span><div>
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RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-10145160597726005352015-12-22T07:02:00.001-08:002015-12-22T07:02:43.324-08:00Success!<div class="separator" style="clear: both; text-align: center;">
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<br /><br /><span style="color: #93c47d;">SUCCESS!</span><br /><br />Need any motivation this month for the New Year? Then you have found the perfect story to read!<br /><br />In October I had a lovely lady Ravi Kang and her sister Kam Athwal come to me at Richard Taylor personal training club for personal training sessions. Ravi had just had her second child and was currently wearing a size 14 and Kam was wearing a size 16. The girls had big dreams of being back to the weight they loved but it had been around 20 years! So together they needed motivation, guidance and advice. I can happily say their fitness levels have improved dramatically! Kam was struggling to run a mile without stopping regular and now is breezing through 3 miles with a great time too! But the weight is what they wanted to lose and my gosh they did! Kam has lost nearly 2 stone and now wears a size 12, with Ravi now fitting into a size 8! That’s 3 dress sizes! <br /><br />So for your amazing efforts and hard work I thank you both for sticking with the programme! Enjoy your new bodies and enjoy having tons of energy and feeling healthier. A great way to start the New Year, extremely proud! <br /><br /><br />If you think you can achieve a fitness journey as amazing as Ravi and Kam please contact us or if you are a current client we can achieve this together! Please book your January slots now, they are filling fast! If you are looking for extra sessions for a January blast and a big kick start for the year do not hesitate to contact!<div>
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<span style="color: #6aa84f;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!</span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-89166023202154125342015-11-30T08:42:00.000-08:002015-11-30T08:42:25.783-08:00Cheeky Little Swaps <img src="http://storebuildingtool.com/p/2015/11/christmas-dinner-yvi9xkqb.jpg" /><br />
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It is now the season to indulge in great food! We all have our favorites and I wouldn't want you to miss out, so please read my guide below! The guide will help you to swap the more fatty and sugary Christmas treats for a better alternative!<br />
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<span style="color: #e06666;">Drinks </span><br />
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1. Mulled wine 245 calories <span style="color: lime;">- SWAP FOR -</span> Champagne 114 calories<br />
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2. Baileys 37 ml serving 129 calories <span style="color: lime;">- SWAP FOR - </span>Sherry 50 ml serving 115 calories (37 ml will be even less!)<br />
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3. Cider 230 calories <span style="color: lime;">- SWAP FOR -</span> Beer 164 calories<br />
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<span style="color: #e06666;">Main Course</span><br />
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1. Turkey leg with skin <span style="color: lime;">- SWAP FOR -</span> Lean turkey breast, no skin (prick to let fat drain out) 100 calorie save!<br />
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2. Roast potatoes 381 calories <span style="color: lime;">- SWAP FOR - </span>Boiled potatoes 250 calories<br />
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3. 1 Tbsp Sausage meat stuffing 231 calories <span style="color: lime;">- SWAP FOR - </span>Vegetarian chestnut stuffing 161 calories<br />
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4. 3 - 4 Tbsp Gravy made from juices from turkey 80 calories <span style="color: lime;">- SWAP FOR -</span> Gravy granules 15 calories<br />
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5. 4 Sausages wrapped in bacon 440 calories <span style="color: lime;">- SWAP FOR -</span> 4 Prunes wrapped in half a rasher of lean bacon 299 calories<br />
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<span style="color: #e06666;">Pudding</span><br />
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1. Slice of Christmas cake 249 calories <span style="color: lime;">- SWAP FOR -</span> Slice of chocolate log 100 calories<br />
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2. Apple pie!<span style="color: lime;"> - SWAP FOR - </span>Apple crisp (follow recipe - http://www.seriouseats.com/recipes/2014/10/best-easy-apple-crisp-crumble-recipe.html)<br />
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3. 2 Tbsp Double cream 269 calories <span style="color: lime;">- SWAP FOR - </span>2 Tbsp half fat creme fraiche 85 calories<br />
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<span style="color: #e06666;">Little Bits</span><br />
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1. 30g Chunk of Stilton 123 calories <span style="color: lime;">- SWAP FOR - </span>30g chunk of Camembert 87 calories<br />
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2. 4 Quality street chocolates 160 calories <span style="color: lime;">- SWAP FOR -</span> 4 Plain Turkish delight (no chocolate coating) 72 calories<br />
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3. Mince pie 245 calories <span style="color: lime;">- SWAP FOR -</span> Mini mince pie 75 calories (Even two is better that one large one)<br />
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<span style="color: #cc0000;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!</span><br />
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<br />RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-27201813540764226282015-11-19T10:31:00.001-08:002015-11-19T10:31:20.809-08:00Watch out...It's time to eat out! <div class="separator" style="clear: both; text-align: center;">
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It is now the time of year where unhealthy food and drink can not be avoided! Lots of Christmas party's, meals out and catch up drinks, it is sounding great but you will be disappointed with what the scales say.<br />
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So why not enjoy both?...<br />
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Enjoy your Christmas occasions and treats but without the guilt!<br />
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When going to restaurants you will be unsure of what the food really contains, the calories, the fat and the portion sizes. All those meals out are going to stop you fitting into that new years eve outfit you really want to wear, and we don't want that! Follow my tips, they may just save you those calories you really need this Christmas.<br />
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<span style="color: orange;">1.</span> Try not to be hungry before you go, as this may make you want a more carbohydrate or fatty based meal. Now I don't mean have a large meal before you go, but by consuming a piece of fruit like an apple will take the edge off your hunger.<br />
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<span style="color: orange;">2.</span> Starters are a great way to stop you rushing your main and not digesting your food properly, but be careful! Starters maybe small but can contain properties you do not want to be eating. Try ordering soup, not creamy but a vegetable based option. If you are not hungry, skip the starter and go straight for the main. If possible it is worth talking to friends before hand about the amount of courses you are going to be having, this can get you prepared for what's ahead.<br />
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<span style="color: orange;">3.</span> Top things to avoid!<br />
- Anything fried<br />
- Dressings, butter and cream etc. (Ask for them on the side so you know how much you are going to eat)<br />
- Look for vegetables; dishes with vegetables will fill you up more. Swap the cheese for a green option instead!<br />
- You can always ask to change the style of cooking, if the meat is fried why not ask them to grill it. (no harm in asking)<br />
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<span style="color: orange;">4. </span>Buffets<br />
Keep an eye on how much you are consuming, buffets are never ending so eat until you feel full not until you think you have paid for it all. Pick your starter, main and dessert and just have that. Do not go up more than three times.<br />
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<span style="color: orange;">5</span>. Chew your food! Eat slowly, with plenty breaks so you can digest your food better, if you know you are a fast eater get in the habit of putting your knife and fork down more regularly, it doesn't mean your finished but will give your body time to digest and realize it is full. This will save the feeling of over eating. Did you know it takes 20 minutes for your body to know it is full once you have eaten?<br />
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<span style="color: orange;">6.</span> Choose water instead of alcoholic or fizzy drinks. This might not sound great, but if you are driving it is easy to do, if a cheeky drink is what you fancy go for a spirit (gin, whiskey or vodka) with a low calorie mixer or a small flute of champagne and try have water in between drinks!<br />
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<span style="color: orange;">7.</span> Choose your restaurants carefully, try not too pick the 'all-you-can-eat' places and go for a place with a varied menu or one that can be fish based (not a chip shop!). Look at the menu before you go, you can see what will be the best option for you. Get your mind set on the dish you will be eating to acquire a taste for it.<br />
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<span style="color: orange;">8.</span> Try not to eat the freebies. The basket of white rolls will not be a good option to start your meal with, and try to avoid the chocolate mint at the end!<br />
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<span style="color: orange;">9.</span> Once the food comes, eat your lowest calorie items first. First eat the vegetables this will fill you and you may not need the big roast potato at the end. Remember you do not need to finish everything on your plate, I know for a lot of us it is what we have been taught, but times have changed and so have the difference in foods (and waist lines).<br />
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<span style="color: orange;">10.</span> Dessert<br />
Think wisely, you may not need it! Still want something sweet? Why not share? If sharing isn't an option try avoid the chocolate fudge and see if there is a sorbet, frozen yogurt or meringue option.<br />
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<span style="color: orange;"><br /></span><span style="color: orange;">Hope this will help you through the party season, have fun and stay fit!</span><br />
<span style="color: orange;"><br /></span><span style="color: orange;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!</span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-24038408620574461722015-10-06T08:12:00.000-07:002015-10-06T08:12:34.382-07:00Kale!<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.discoverkale.co.uk/wp-content/uploads/2014/12/thai_turkey_kale_feature.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="thai_turkey_kale_feature" border="0" height="262" src="http://www.discoverkale.co.uk/wp-content/uploads/2014/12/thai_turkey_kale_feature.jpg" width="400" /></a></div>
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<br />Everybody is going crazy for kale, the new fitness food hype! Now October is here it is a perfectly seasonal vegetable. <br /><br /><span style="color: #6aa84f;"><br />So what is so good about kale?</span><br /><div>
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Kale is part of the cabbage family and is one of the most nutritional vegetables in Britain! It contains a super source of Vitamins K, A and C as well as containing magnesium, copper and phytochemicals which are known to help against some cancers. It is full of antioxidants and one particular called lutein which helps with eye health. To top it all off if you are pregnant it is super! Containing folate with helps with the growth of the mother’s tissues through pregnancy! <br /><br />Kale can be used in so many recipes like salads, soups and curry. It is perfect for a healthy lifestyle as it is low in calorie and virtually fat free! <br />
Why not have a try of this Thai stir fry?<br />
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<u><span style="color: #6aa84f;">Thai turkey with kale stir fry</span></u><br />
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<span style="color: #6aa84f;">Nutrition</span><br /><br />73 Calories (kcal)<br />8.2 Protein (g)<br />3.3 Fat (g)<br />4.5 Of which saturated fat (g)<br />2.1 Carbohydrate (g)<br />1.6 Of which sugar (g)<br />0.9 Fibre (g)<br />0.2 Salt (g)<div>
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Serves - 4</div>
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<span style="color: #6aa84f;">Ingredients</span><div>
<br />1 tbsp rapeseed oil<br />1 onion, chopped<br />50g Thai green curry paste<br />500g pack diced turkey breast<br />1 red pepper, diced<br />400ml can reduced fat coconut milk<br />200ml chicken stock<br />200g pack shredded kale<br />2 tsp Thai fish sauce<br />28g pack coriander, chopped</div>
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<span style="color: #6aa84f;">Instructions</span><div>
<br />1.Heat the oil in a large frying pan and fry the onion for 2-3 minutes, add the curry paste and cook for 30 seconds.<br />2.Add the turkey and pepper and fry for 5 minutes.<br />3.Stir in the coconut milk, stock and kale.<br />4.Cover and cook for 5 minutes.<br />5.Stir in the fish sauce and coriander and serve with cooked rice or noodles.<br />6.Cook’s tip: You could use leftover turkey or chicken for this dish.</div>
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<span style="color: #6aa84f;"><br /><br />Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-83147705317354621662015-09-28T05:41:00.002-07:002015-09-28T05:43:42.202-07:00My top meals of the week!<span style="color: orange;">Meal 1 - </span><br />
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<span style="color: orange;"><u>Blackened Fish Tacos - </u>Serves 4</span><br />
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<span style="color: orange;">Nutrition:</span><br />
<span style="color: orange;">300 Calories</span><br />
<span style="color: orange;">5g Fat</span><br />
<span style="color: orange;">29g Protein</span><br />
<span style="color: orange;">31g Carbs. </span><br />
<span style="color: orange;"><br /></span>
<span style="color: orange;">What you need: </span><br />
<ul>
<li><span style="color: orange;">1 tsp smoked paprika</span></li>
<li><span style="color: orange;">1 tsp sea salt</span></li>
<li><span style="color: orange;">1/2 tsp dry mustard</span></li>
<li><span style="color: orange;">1/4 tsp (1/2 tsp for spicier) ground cayenne pepper</span></li>
<li><span style="color: orange;">1/4 tsp ground cumin</span></li>
<li><span style="color: orange;">1/4 tsp ground oregano</span></li>
<li><span style="color: orange;">1/8 tsp black pepper</span></li>
<li><span style="color: orange;">1 lb skinless cod or halibut filet</span></li>
<li><span style="color: orange;">1/2 lime, juiced</span></li>
<li><span style="color: orange;">cooking spray</span></li>
<li><span style="color: orange;">8 corn tortillas wraps (if using large wraps just use 4)</span></li>
<li><span style="color: orange;">lime wedges for serving</span></li>
<li><span style="color: orange;">1/2 lime, cut into wedges</span></li>
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<span style="color: orange;">Directions:</span></div>
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<span style="color: orange;">1. Mix the dried spices and seasoning together in a small bowl, squeeze the lime on the fish then rub the seasoning onto fish.<br /><br />2.Heat a cast iron skillet on grill or stove on high heat till really hot. Spray with nonstick oil spray. Cook until opaque in the center and well browned on the outside, about 5 minutes on each side.<br /><br />3.Heat the corn tortillas on the grill until they slightly char, about 1 to 2 minutes. Cut the fish into 8 pieces (or you can flake it if it's easier).<br /><br />4.Divide the fish equally between 4 tortilla and top each with salad ( I recommend shredded red cabbage with a small serving of thinly sliced mango and a drizzle of olive oil). Serve with lime wedges<span style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.86px; line-height: 19.404px;">.</span></span></div>
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<span style="color: #93c47d;">Meal 2 </span><br />
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<span style="color: #93c47d;">Salmon Fillets with parsnip chips and broccoli</span><br />
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<span style="color: #93c47d;">Ingredients:</span><br />
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<span style="color: #93c47d;"><br /></span>
<span style="color: #93c47d;">100g Salmon fillet</span><br />
<span style="color: #93c47d;">Two to three parsnips</span><br />
<span style="color: #93c47d;">100g broccoli</span><br />
<span style="color: #93c47d;">Coconut oil</span><br />
<span style="color: #93c47d;">Salt and pepper</span></div>
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<span style="color: #93c47d;">1 Lemon </span></div>
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<span style="color: #93c47d;">Olive oil</span><br />
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<span style="color: #93c47d;">Method:</span><br />
<span style="color: #93c47d;">Preheat your oven to approx. 200 degrees.</span><br />
<span style="color: #93c47d;">Peel the parsnips, and then cut into evenly sized chunky chips before placing in a large pan. Cover these with water and a dash of salt and bring to a boil.</span><br />
<span style="color: #93c47d;">Leave in boiling water for approx. two minutes before draining and leave to stand for a few minutes.</span><br />
<span style="color: #93c47d;">In a microwaveable dish, place approx. 1tsp of coconut oil and heat until liquidized. Pour the coconut oil over the parsnips and then toss until fully covered.</span><br />
<span style="color: #93c47d;">Place the parsnips on a foiled tray and place in the oven to cook for 25-30 mins, turning them halfway through so they are evenly cooked and crispy.</span><br />
<span style="color: #93c47d;"><br /></span>
<span style="color: #93c47d;">Heat up your grill, and place the salmon skin side up with a drizzle of olive oil, turn the salmon after 2 minutes and leave to cook until you are satisfied (around 5 minutes) </span></div>
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<span style="color: #93c47d;"><br /></span>
<span style="color: #93c47d;">Meanwhile, fill a saucepan to about ¾ full with water, and put on a high heat to boil.</span><br />
<span style="color: #93c47d;">Once boiling, place the broccoli into to the pan and leave to cook for about 6 minutes or until quite soft. Drain and leave to stand for a few minutes. Using a food processor, blitz the broccoli until it resembles rice.</span></div>
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<span style="color: #93c47d;">Serve with a wedge of lemon for the salmon and enjoy! </span><br />
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<span style="color: #6fa8dc;">Meal 3 </span><br />
<span style="color: #6fa8dc;"><br /></span>
<span style="color: #6fa8dc;">Cheeky little pudding! Lemon Tart! </span><br />
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<span style="color: #6fa8dc;">Serves: 12</span><br />
<span style="color: #6fa8dc;"><br /></span>
<span style="color: #6fa8dc;">Nutrition - </span><br />
<span style="color: #6fa8dc;"><br /></span>
<span style="color: #6fa8dc;">Calories - 186</span><br />
<span style="color: #6fa8dc;">Fat - 8g</span><br />
<span style="color: #6fa8dc;">Protein - 28g</span><br />
<span style="color: #6fa8dc;">Carbs - 35g</span><br />
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<span style="color: #6fa8dc;">For the pastry<br />50g butter, cut in pieces<br />140g plain flour<br />1 tbsp icing sugar<br />1 tbsp extra virgin rapeseed oil<br />1 medium egg yolk</span></div>
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<span style="color: #6fa8dc;"><br />For the filling<br />3 medium eggs, plus 2 medium egg whites<br />140g icing sugar, plus extra for dusting<br />2 tbsp finely grated lemon zest (about 4 lemons)<br />125ml lemon juice (from 4-5 lemons)<br />200ml tub half-fat crème fraîche</span></div>
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<span style="color: #6fa8dc;"><br /></span></div>
<span style="color: #6fa8dc;"><br />1. Rub the butter into the flour until the mix looks like fine breadcrumbs. Stir in the icing sugar, then make a well and use a round-bladed knife to stir in the oil, egg yolk and 1½-2 tbsp cold water until dough comes together. Without over-handling, gather into a ball. On a lightly floured surface, roll out so it fits a 23 x 2cm loose-bottom flan tin. Ease the pastry into the tin, then trim the edges by rolling the rolling pin over the top. Press the pastry into the flutes so it sits very slightly proud of the edge (this extra height helps in case of any shrinkage). Lightly prick the pastry base with a fork, then chill for about 10 mins. Heat the oven to 190C/170C fan/gas 5.</span><br />
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<span style="color: #6fa8dc;">2.Meanwhile, make the filling. Beat the eggs and egg whites together with a wooden spoon until well mixed. Sift the icing sugar into a bowl, then gradually beat in the eggs. If the mix is at all lumpy, simply beat with a wire whisk. Stir in the lemon zest and the juice. Leave to stand so the lemon flavour can develop.</span></div>
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<span style="color: #6fa8dc;"><br />3. Sit the chilled pastry case on a baking sheet. Line with baking parchment and baking beans and bake blind for 20 mins until well set. Carefully lift out the beans and paper, then bake the pastry case for another 3-5 mins until the base is cooked and pale golden.</span></div>
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<span style="color: #6fa8dc;">4.Strain the lemon mixture through a sieve. Beat the crème fraîche in a medium bowl until smooth, then slowly stir in the lemon mix until well blended. Transfer to a jug, then carefully pour two thirds into the warm pastry case. Place in the oven with the oven shelf half out, pour in the rest of the filling, then carefully slide the shelf back in. Reduce the heat to 150C/130C fan/gas 2. Bake for 25-30 mins until barely set with a slight wobble in the middle. Cool for about 1 hr, then serve with a light dusting of icing sugar. Best eaten the same day.</span><br />
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<img height="246" src="http://farm5.static.flickr.com/4095/4740226932_4ff55a0627_b.jpg" width="320" /><br />
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Richard Taylor Personal Training Club<br />
www.richardtaylorpt.co.uk<br />
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"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</div>
RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-22922902015532374082015-09-11T08:39:00.001-07:002015-09-11T08:39:26.253-07:00AFTER WORK MOTIVATION<div class="separator" style="clear: both; text-align: center;">
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Are you struggling to get motivated after a busy day at work? Are your long working hours making going to the gym a chore?<br />
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Well not anymore!<br />
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Follow my top tips to get you ready to hit the gym as soon as your working day is over!<br />
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<span style="color: #3d85c6;">1. Pack your gym bag the night before!</span><br />
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Making an effort to pack your gym kit the night before and taking it in to work with you will get your mind thinking! By doing this you will have made the first step in getting there. DO NOT drive home, walking through your front door will make you want to relax and you will not want to leave again, drive or walk straight to the gym and get going without giving it a second thought! You might want to pack an emergency banana in case hunger strikes!<br />
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<span style="color: #3d85c6;">2. Diary filling</span><br />
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Treat your workouts like meetings, schedule a workout in your diary so you do not miss it, you may want to label it such as weights or cardio day. This will keep you on track of what you have done that week and will get you into a routine with the gym.<br />
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<span style="color: #3d85c6;">3. Extra motivation</span><br />
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If an appointment is what gets you there, book into a class, training session or arrange to meet a friend. You are then fixed to a slot, so no missing out.<br />
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<span style="color: #3d85c6;">4. Make it sociable </span><br />
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Get a gym buddy or have a gym group, by getting people involved you can swap your coffee shop catch ups for walking chats! If it is a nice day, a power walk outside makes the most of the evening and you can still catch up on all the gossip!<br />
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<span style="color: #3d85c6;">5. Treat yourself!</span><br />
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If you hit your goal or attend the gym 3/4 times like you wanted to, reward yourself.<br />
Book a massage, buy that t-shirt you wanted or have a cheeky evening out! If you've done well let yourself know it!!<br />
<br /><span style="color: #3d85c6;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-25629621247278560602015-08-28T07:50:00.001-07:002015-08-28T07:50:30.664-07:00Back to school - healthy lunch and snack ideas! <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_Fx9D-RRMKmP3e9DCohfJT6eTKKZCf4lkHPEfKJeY2l_-1JZk8XW76eOKgPjIslUavkGXFEoJhfsNJSf84r5SN3rP_BYzmIznz7Q9RmAaOIQViAkS2jWNeObWtaeK3HQkqbwuuXbxfGNo/s1600/fruit+60781669.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="162" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_Fx9D-RRMKmP3e9DCohfJT6eTKKZCf4lkHPEfKJeY2l_-1JZk8XW76eOKgPjIslUavkGXFEoJhfsNJSf84r5SN3rP_BYzmIznz7Q9RmAaOIQViAkS2jWNeObWtaeK3HQkqbwuuXbxfGNo/s320/fruit+60781669.jpg" width="320" /></a></div>
<span style="color: #6fa8dc;"><br /><br />It is fast approaching the start of the new school year; new uniform, new shoes so why not get your child's food spot on?<br /><br /><br />I am going to start with snacks, I know it is easy to throw in a packet of crisps or a cereal bar for their morning break but let’s have another look. </span><br /><br /><br />Healthy mid morning snack (please watch portion sizes) - <br /><br /><span style="color: #ffd966;">1. Fruit </span><br /><br />Apples and bananas are probably your easiest option as they are easy to carry and are most likely not to get damaged in your child’s school bag, plus they have natural sugars to give your child a mid - morning boost. <br /><br /><span style="color: #ffd966;"><br />2. Smoothies</span><br /><br />Homemade or some shop bought smoothies are full of nutrients, talk to your child about what types of fruit and vegetables they like, make your smoothie together for them to take to school. Put in their favourite bottle to make it extra special. <br /><br /><br /><span style="color: #ffd966;">3. Wholegrain pretzels </span><br /><br />Pretzels will come in a simple bag and will give your child a carbohydrate boost.<br /><br /><span style="color: #ffd966;"><br />4. Nuts and raisins </span><br /><br />Nuts being full of healthy fats and protein and the raisins for a sugar kick. Portion this out in a small container; this will make it easier for your child. <br /><br /><br /><span style="color: #6fa8dc;">Lunch - </span><br /><br /><br /><span style="color: #f6b26b;">1. Sandwiches</span><br /><br />Sandwiches aren't a bad choice if on brown bread; it will release slow energy and keep your child full for the afternoon. Choose a filling from below (add salad such as cucumber, tomatoes, beetroot or carrot to bring some colour to the filling) - <br /><br />- Egg<br /><br />- Tuna/ Prawns<br /><br />- Chicken <br /><br />- Peanut Butter and banana<br /><br />- Avocado<br /><br />- Lean bacon<br /><br />- Turkey<br /><br />- Ham <br /><br />- Cheese<br /><br /><br /><span style="color: #f6b26b;">2. An alternative</span> to this would be to swap the bread for a wholemeal wrap or pita bread. <br /><br /><br /><span style="color: #f6b26b;">3. Get creative! </span><br /><br />Use ingredients listed above to create skewers, salads or sandwiches with different combinations of fillings, experiment with extras such as roasted nuts like almonds or use fruit like grapes or raisins, find out your child's favourite healthy foods to make sure they enjoy their healthy eating. Remember the combination might sound odd to us, but if it contains the correct nutrients and they enjoy it continue! <br /><br /><br /><span style="color: #f6b26b;">4. Think Carb, Protein and Veg</span>.<br /><br />If your child will eat a good full meal at school, but don’t mind it being cold try the following.<br /><br />Start with your carbohydrate; sweet potato, 1/2 jacket potato, new potatoes, rice or pasta. Then add the protein; chicken, fish, eggs, turkey, pork or lean beef.<br /><br />Finally fill the rest with salad or vegetables. <br /><br />Lunch boxes are available with sections so you can but each item in a compartment. <br /><br /><br /><span style="color: #f6b26b;">5. Add Snacks </span>to your sandwiches, wraps or pitas to know that your child will be full - Cheese strings, fruit, cut up vegetables such as celery, cucumber and carrots with hummus (optional dip), yogurt (please check the label to avoid excess sugar) or smoothies. If you have any other ideas do not be afraid to ask! There are lots of options i am just naming a few. Homemade bars are a great choice too, such as homemade date and nut bars. http://wellnessmama.com/1047/energy-bars/<div>
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I hope this will help with the preparation for the start of term!</div>
<span style="color: #6fa8dc;"><br /><br />Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span><div>
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RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-24244427925888711862015-07-28T09:11:00.002-07:002015-07-28T09:11:33.036-07:00Happy healthy heart<div class="separator" style="clear: both; text-align: center;">
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Keeping healthy is a big part in our lives. We eat well, we exercise regularly but are we doing the best we can to keep our heart happy?<br />
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The heart is the main organ in your body, it is made of cardiac muscle and is the only organ of it's kind as cardiac muscle never tires. Your heart never stops for rest so we need to look after it!<br />
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<span style="color: red;">1. Cardiovascular activity </span><br />
Do not worry I am not telling you to go run a marathon! Simply make yourself active for at least 30 minutes a day whether that is walking, running, cycling, swimming and guess what? You can even walk around the shops! But the sweatier the better... challenge your heart to keep it fighting fit!<br />
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<span style="color: red;">2. Please do not smoke</span><br />
The more you smoke the more pressure you will put on your heart, try your best to put down the cigarettes! You can do it!<br />
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<span style="color: red;">3. Red meat</span><br />
Do not worry meat lovers! You do not have to cut it out all together, I am just asking if you can please cut it down to two times a week. Red meat is not good for your heart as it contains more cholesterol and saturated fat than fish and chicken. Sorry! Cut it down to save clogging up those arteries, this will reduce the risk of heart attack, heart disease and stroke.<br />
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<span style="color: red;">4. Replace that red meat with FISH</span><br />
Oily fish is great for your body. Salmon, sardines and tuna all contain omega 3 which is perfect for helping against heart disease.<br />
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<span style="color: red;">5. Stress</span><br />
Stop stressing, it's bad! Try to unwind by taking up a yoga class...if that sounds a bit much, what about knitting or meditation? A good night's sleep will do wonders too!<br />
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<span style="color: red;">6. Salt</span><br />
Lay off that salt! When you eat out at restaurants especially fast food, their food can be loaded with salt. Try not to add anymore or chose your dish wisely, break the habit of the salt shaker!<br />
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<span style="color: red;">7. Keep an eye on that waist line</span><br />
It is handy to keep an eye on your weight, being in a healthy weight range is a good start! Eat well and exercise regularly. If you are struggling to get to that goal weight, write a food an exercise diary and review it yourself or get someone else too. The best start is to find the problem.<br />
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In conclusion my little tips are keep moving, lift some weights, do not smoke, swap your steak for fish and here's the best news, antioxidants are great too! So a glass of red wine and some dark chocolate are perfect just please do not over do it! Everything in moderation!<br />
<span style="color: red;"><br />Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-20278133961762872692015-06-26T04:54:00.000-07:002015-06-26T04:54:01.598-07:00Green Tea<div align="center" style="line-height: 115%; text-align: center;">
<img height="400" src="http://sd.keepcalm-o-matic.co.uk/i/stay-healthy-and-drink-green-tea.png" width="342" /></div>
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<br /><u><br /></u><b><u>Green tea is the healthiest beverage on the planet.</u><br /><br /><br />It is loaded with antioxidants and nutrients that have powerful effects on the body. This includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits. Here are 10 health benefits of green tea that have been confirmed in human research studies.</b><br /><br />
<br />1. Green tea is loaded with bioactive compounds that can have various beneficial effects on health.<br /><br /><br />2. Green tea contains less caffeine than coffee, but enough to produce an effect. It also contains the amino acid L-theanine, which can work synergistically with caffeine to improve brain function.<br /> <br /> <br />3. Some studies show that green tea can help boost your metabolism perfect for losing weight. <br /> <br /> <br />4. Green tea is full of anti-oxidants, studies show that the anti-oxidants in the tea can help fight against some cancers. <br /> <br /> <br />5. The bioactive compounds in green tea can have various protective effects on neurons and may reduce the risk of both Alzheimer’s and Parkinson’s, the two most common neurodegenerative disorders.<br /> <br /> <br />6. Green tea can help against infections within the mouth, saving you on dental work and bad breathe! <br />7. Some controlled trials show that green tea can cause mild reductions in blood sugar levels. It may also lower the risk of developing type II diabetes in the long term.<br /> <br /> <br />8. Green tea drinkers have a lower risk of cardiovascular disease and high cholesterol.<br /> <br /> <br />9. Some studies show that green tea leads to increased weight loss. It is particularly effective at reducing the dangerous abdominal fat.<br /><br /> <br />10. Green tea may decrease your risk of dying and help you live longer. Of course, we all have to die eventually. That is inevitable. However, given that green tea drinkers are at a lower risk of cardiovascular disease and cancer, it makes sense that it could help you live longer. In a study of 40,530 Japanese adults, those who drank the most green tea (5 or more cups per day) were significantly less likely to die during an 11 year period.<br />
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<span style="color: #b6d7a8;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-19485896620959769342015-06-22T04:57:00.001-07:002015-06-22T04:57:31.138-07:00Summer body tips <div class="separator" style="clear: both; text-align: center;">
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<img height="223" src="http://vid.alarabiya.net/images/2014/05/07/b17c5752-56f8-4bee-96c4-aa7783304d82/b17c5752-56f8-4bee-96c4-aa7783304d82_16x9_600x338.jpg" width="400" /></div>
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1. Cardio!<br />
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When trying to slim down fast, cardio helps. Try doing cycling, swimming, running or rowing for 45-60 minutes a day 4-5 times a week. Anything that gets you sweaty will work a treat!<br />
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2. Put it down!<br />
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Stay away from "dairy, regular and diet soft drinks, sports drinks, and excessive fruit and instead stick to greens like spinach, broccoli, kale, and asparagus (a natural diuretic).<br />
Snack on raw almonds, red peppers, and celery.<br />
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3. Keep hydrated<br />
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Drink lots of herbal teas and water!<br />
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4. Intake<br />
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You may of ate the same amount of calories as another but they look different. Your body will use the calories of processed foods differently to that of white meat or fish. Keep to nutrient-rich unprocessed foods.<br />
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5. Get moving!<br />
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Every option to burn more calories do it! Take the stairs, park your car further away, get off the bus a stop earlier or walk the long way. Keep active as much as possible.<br />
<br /><span style="color: #d5a6bd;"><br />Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-62027040181285529142015-05-29T07:16:00.000-07:002015-05-29T07:16:25.221-07:00Eat your way to perfect skin!<img height="300" src="http://www.3d-hdwallpaper.com/bulk_images/desktop-fruit-and-vegetable-picture.jpg" width="400" /><div>
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<span style="color: #d5a6bd;">Top tips to help you skin stay amazing all year round!</span><div>
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1. Eat your 5 fruits and veg a day!</div>
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I hope most of you do already, but the vitamins and minerals in your 5 a day do really help! Try include beta-carotene within the fruits and veg you pick, beta-carotene is great for anti-aging you will find it in sweet potatoes and pumpkin seeds.</div>
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2. Vitamin C</div>
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Vitamin C is a super antioxidant (antioxidants will help protect the skin against cellular damage caused by free radicals) The foods below contain Vitamin C and will also help produce collagen.</div>
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- Sweet potatoes, blackberries, strawberries, oranges, papaya and kiwi (and that is just a few!).</div>
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3. Vitamin E</div>
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Vitamin E helps against cell damage and helps supports healthy skin growth. Almonds, avocado, hazelnuts and corn oils all contain a good source of Vitamin E. </div>
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4. Stop the crash diets! </div>
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By gaining and losing weight often will cause your skin to stretch and relax more than necessary also by cutting down on foods you need you will lose essential vitamins and minerals, causing you to age quicker. </div>
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5. Selenium</div>
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This antioxidant is very powerful, it works along side Vitamin E and C to help your immune system and protect against skin cancer, sun damage and age spots. Try eating Brazil nuts, fish, eggs and broccoli. </div>
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6. Water!</div>
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Your skin needs to be hydrated in order to stay flexible, keep stocked up on water and herbal teas and avoid smoking and excessive drinking. </div>
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7. Zinc!</div>
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Zinc will help repair skin damage, try eating fish, shellfish, meat, poultry, wholegrain and nuts. </div>
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I hope this will help on your journey to fabulous skin!!</div>
<span style="color: #c27ba0;"><br /><br />Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span><div>
<br /></div>
</div>
RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-50563530024684756592015-05-09T03:24:00.000-07:002015-05-09T03:24:36.682-07:00Fruity Energy Bar<div>
<img height="300" src="https://rawingredients.files.wordpress.com/2009/12/oat-fruit-and-seed-bars.jpg" width="400" /></div>
<span style="font-family: inherit;"><br />PREP:20 MINS<br />BAKE:25 MINS<br />SERVES:16</span><div>
<span style="font-family: inherit;"><br /></span></div>
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<span style="font-family: inherit;"><b><u>Ingredients</u></b><br />1 Bramley apple<br />2tsp Truvia granulated sweetener<br />2tsp Water<br />150g Butter (unsalted) plus extra for greasing<br />150g Dates (dried) stoned, ready to eat.<br />3tbsp Orange juice or apple juice<br />30g Mixed nuts roughly chopped<br />150g Dried mixed fruits(such as cherries, cranberries, blueberries)<br />150g Porridge oats<br />100g Oatmeal<br />1½tsp Sesame seeds</span></div>
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<b><u>Method</u></b></div>
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Step 1 - Pre-heat the oven at 190 (170 fan oven gas mark 5) grease and line a shallow backing tin with grease proof paper.</div>
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Step 2 - Peel, core and slice the apple and toss with the sweetener. Place in a medium pan with 2 tbsp of water.</div>
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Step 3 - Cover the pan and place on the hob (medium heat). Simmer for 4 minutes, stir and cook for a further 1-2 minutes, (the apple should begin to go fluffy) leave to cool for 5 minutes. </div>
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Step 4 - Blend the dates and juice until smooth the add the apple and blend for around 5 seconds. </div>
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Step 5 - Melt the butter in a large pan over a low heat. Add the date pureé and all the other ingredients apart from the sesame seeds. </div>
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Step 6 - Stir well, press into a tin and sprinkle the sesame seeds on top, press them onto the mixture with the back of a spoon. Bake for 20 - 25 minutes until golden. </div>
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Step 7 - Take out of the oven and leave for 10 minutes, cut into slices while in the tin, wait until completely cool and turn it out.</div>
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Step 8 - ENJOY! </div>
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<span style="color: #e06666;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-66721232746067780602015-04-18T02:36:00.001-07:002015-04-18T02:36:44.999-07:00Breakfast on the go?<div class="separator" style="clear: both; text-align: center;">
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<span style="text-align: left;">Are you struggling for time in the morning? Feel it is hard to consume a healthy breakfast on the go? Are you either skipping breakfast or picking a sugary snack? </span></div>
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Ta-dahh not anymore, here i have listed some healthy breakfast options which will help your busy mornings and your waist line.<br />
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<span style="color: #fff2cc;">1. BOILED EGGGS</span><br />
Eggs are a fantastic source of protein and are already portioned out for you, boil 2 eggs the night before and keep the shells on, eat at home or carry in a container along side avocado and lemon if you desire and eat at work, the breakfast will keep you full throughout your morning and can be easily prepared.<br />
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<span style="color: #fff2cc;">2. Banana!!</span><br />
As simple as it is, it will fill you up, give you a good dose of potassium and has it's own packaging. What more do you need?<br />
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<span style="color: #fff2cc;">3. EGGS....but scrambled.</span><br />
Crack 2-3 eggs in to a container whisk them up with a bit of pepper and chuck them in the microwave, pop in a container and off you go... worry about the washing up later.<br />
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<span style="color: #fff2cc;">4. Yogurt</span><br />
If you have a small Tupperware or portioned pots of Greek-style yogurt, sprinkle a small amount of quinoa seeds and granola on to the top and eat on the go.<br />
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<span style="color: #fff2cc;">5. A little bit fancy...</span><br />
How about a chopped apple sprinkled with cinnamon with a dollop of almond butter?<br />
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<span style="color: #fff2cc;">6. SMOOOOTHIE</span><br />
Pre-prepare a smoothie the night before, Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes. Job done!<br />
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<span style="color: #fff2cc;">7. Toast time</span><br />
Toast a slice of brown bread, add peanut butter and a chopped banana, all preparation can be done while the bread is toasting!<br />
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If you would like to share your breakfast ideas, please feel free to comment :)<br />
<br />
<br /><span style="color: #fff2cc;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span><br />RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-10283865592066757262015-04-03T02:05:00.001-07:002015-04-03T02:05:41.069-07:00The truth about fats: the good, the bad, and the in-between<br /><div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">For
years, fat was a four-letter word. We were urged to banish it from our diets
whenever possible. We switched to low-fat foods. But the shift didn't make us
healthier, probably because we cut back on healthy fats as well as
harmful ones.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Your
body needs some fat from food. It’s a major source of energy. It helps you
absorb some vitamins and minerals. Fat is needed to build cell membranes, the
vital exterior of each cell, and the sheaths surrounding nerves. It is
essential for blood clotting, muscle movement, and inflammation. For long-term
health, some fats are better than others. Good fats include monounsaturated and
polyunsaturated fats. Bad ones include industrial-made trans fats. Saturated
fats fall somewhere in the middle.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">All
fats have a similar chemical structure: a chain of carbon atoms bonded to
hydrogen atoms. What makes one fat different from another is the length and
shape of the carbon chain and the number of hydrogen atoms connected to the
carbon atoms. Seemingly slight differences in structure translate into crucial
differences in form and function.</span><o:p></o:p></div>
<h2 style="-webkit-font-smoothing: antialiased; box-sizing: border-box; margin-bottom: 7.6pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-rendering: optimizelegibility;">
<span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="background-color: rgba(255, 255, 255, 0);">Bad fats</span></span><o:p></o:p></h2>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">The
worst type of dietary fat is the kind known as trans fat. It is a byproduct of
a process called hydrogenation that is used to turn healthy oils into solids
and to prevent them from becoming rancid. When vegetable oil is heated in the
presence of hydrogen and a heavy-metal catalyst such as palladium, hydrogen
atoms are added to the carbon chain. This turns oils into solids. It also makes
healthy vegetable oils more like not-so-healthy saturated fats. On food label
ingredient lists, this manufactured substance is typically listed as “partially
hydrogenated oil.”</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<img height="275" id="_x0000_i1025" src="http://www.health.harvard.edu/media/content/images/bigstock-Fast-Food-45761026.jpg" width="400" /></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Early in the 20<span style="box-sizing: border-box;">th</span> century, trans fats were found
mainly in solid margarine's and vegetable shortening. As food makers learned new
ways to use partially hydrogenated vegetable oils, they began appearing in
everything from commercial cookies and pastries to fast-food French fries.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Eating
foods rich in trans fats increases the amount of harmful <span style="box-sizing: border-box;"><span class="caps">LDL</span></span> cholesterol
in the bloodstream and reduces the amount of beneficial <span style="box-sizing: border-box;"><span class="caps">HDL</span></span> cholesterol.
Trans fats create inflammation, which is linked to heart disease, stroke,
diabetes, and other chronic conditions. They contribute to insulin resistance,
which increases the risk of developing type 2 diabetes. <span style="text-decoration: none; text-underline: none;">Research from the Harvard School of Public Health</span> and
elsewhere indicates that trans fats can harm health in even small amounts: for
every 2% of calories from trans fat consumed daily, the risk of heart disease
rises by 23%.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">An
expert panel assembled by the Institute of Medicine expert panel concluded that
trans fats have no known health benefits and that there is no safe level of
consumption. Since 2006, the <span style="box-sizing: border-box;"><span class="caps">US</span></span>Food and Drug Administration (<span style="box-sizing: border-box;"><span class="caps">FDA</span></span>) has required
food makers to list trans fat content as a separate line item on food labels.
As a result, the food industry has reduced trans fats in many foods, and some local
governments have banned trans fats in restaurant foods. Today, these mainly
man-made fats are fading from the food supply.</span><o:p></o:p></div>
<h2 style="-webkit-font-smoothing: antialiased; box-sizing: border-box; margin-bottom: 7.6pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-rendering: optimizelegibility;">
<span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="background-color: rgba(255, 255, 255, 0);">In-between fats</span></span><o:p></o:p></h2>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Saturated
fats are common in the American diet. They are solid at room temperature —
think cooled bacon grease. Common sources of saturated fat include red meat,
whole milk and other whole-milk dairy foods, cheese, coconut oil, and many
commercially prepared baked goods and other foods.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">The
word “saturated” here refers to the number of hydrogen atoms surrounding each
carbon atom. The chain of carbon atoms holds as many hydrogen atoms as possible
— it’s saturated with hydrogen's.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">A
diet rich in saturated fats can drive up total cholesterol, and tip the balance
toward more harmful <span style="box-sizing: border-box;"><span class="caps">LDL</span></span> cholesterol,
which prompts blockages to form in arteries in the heart and elsewhere in the
body. For that reason, most nutrition experts recommend limiting saturated fat
to under 10% of calories a day.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">A
handful of recent reports have muddied the link between <span style="text-decoration: none; text-underline: none;">saturated fat and heart disease</span>. One
meta-analysis of 21 studies said that there was not enough evidence to conclude
that saturated fat increases the risk of heart disease, but that replacing
saturated fat with polyunsaturated fat may indeed reduce risk of
heart disease.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Two
other major studies narrowed the prescription slightly, concluding that
replacing saturated fat with polyunsaturated fats like vegetable oils or
high-fiber carbohydrates is the best bet for reducing the risk of heart
disease, but replacing saturated fat with highly processed carbohydrates could
do the opposite.</span><o:p></o:p></div>
<h2 style="-webkit-font-smoothing: antialiased; box-sizing: border-box; margin-bottom: 7.6pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-rendering: optimizelegibility;">
<span style="font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><span style="background-color: rgba(255, 255, 255, 0);">Good fat</span></span><o:p></o:p></h2>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Good
fats come mainly from vegetables, nuts, seeds, and fish. They differ from
saturated fats by having fewer hydrogen atoms bonded to their carbon chains.
Healthy fats are liquid at room temperature, not solid. There are two broad
categories of beneficial fats: monounsaturated and polyunsaturated fats.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);"><strong style="box-sizing: border-box;">Monounsaturated fats.</strong> When you dip
your bread in olive oil at an Italian restaurant, you’re getting mostly
monounsaturated fat. Monounsaturated fats have a single carbon-to-carbon double
bond. The result is that it has two fewer hydrogen atoms than a saturated fat
and a bend at the double bond. This structure keeps monounsaturated fats liquid
at room temperature.</span></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<img border="0" height="251" id="_x0000_i1026" src="http://www.health.harvard.edu/media/content/images/bigstock-Food-fish-Unsaturated-Fats-52226848.jpg" width="400" /><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">Good
sources of monounsaturated fats are olive oil, peanut oil, canola oil,
avocados, and most nuts, as well as high-oleic safflower and
sunflower oils.</span><o:p></o:p></div>
<div style="box-sizing: border-box; margin-bottom: 12.0pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm;">
<span style="background-color: rgba(255, 255, 255, 0);">The
discovery that monounsaturated fat could be healthful came from the Seven
Countries Study during the 1960s. It revealed that people in Greece and other
parts of the Mediterranean region enjoyed a low rate of heart disease despite a
high-fat diet. The main fat in their diet, though, was not the saturated animal
fat common in countries with higher rates of heart disease. It was olive oil,
which contains mainly monounsaturated fat. This finding produced a surge of
interest in olive oil and the “Mediterranean diet,” a style of eating regarded
as a healthful choice today.</span><o:p></o:p></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Although
there’s no recommended daily intake of monounsaturated fats, the Institute of
Medicine recommends using them as much as possible along with polyunsaturated
fats to replace saturated and trans fats.</span><o:p></o:p></div>
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<span style="background-color: rgba(255, 255, 255, 0);"><strong style="box-sizing: border-box;">Polyunsaturated fats.</strong> When you
pour liquid cooking oil into a pan, there’s a good chance you’re using
polyunsaturated fat. Corn oil, sunflower oil, and safflower oil are common
examples. Polyunsaturated fats are <em style="box-sizing: border-box;">essential</em> fats.
That means they’re required for normal body functions but your body can’t make
them. So you must get them from food. Polyunsaturated fats are used to build
cell membranes and the covering of nerves. They are needed for blood clotting,
muscle movement, and inflammation.</span><o:p></o:p></div>
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<span style="background-color: rgba(255, 255, 255, 0);">A
polyunsaturated fat has two or more double bonds in its carbon chain. There are
two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty
acids. The numbers refer to the distance between the beginning of the carbon
chain and the first double bond. Both types offer health benefits.</span><o:p></o:p></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Eating
polyunsaturated fats in place of saturated fats or highly refined carbohydrates
reduces harmful <span style="box-sizing: border-box;"><span class="caps">LDL</span></span> cholesterol
and improves the cholesterol profile. It also lowers triglycerides.</span><o:p></o:p></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Good
sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and
sardines, flax-seeds, walnuts, canola oil, and hydrogenated soybean oil.</span><o:p></o:p></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Omega-3
fatty acids may help prevent and even treat heart disease and stroke. In
addition to reducing blood pressure, raising <span style="box-sizing: border-box;"><span class="caps">HDL</span></span>, and lowering triglycerides, polyunsaturated fats
may help prevent lethal heart rhythms from arising. Evidence also suggests they
may help reduce the need for corticosteroid medications in people with
rheumatoid arthritis. Studies linking omega-3s to a wide range of other health
improvements, including reducing risk of dementia, are inconclusive, and some
of them have major flaws, according to a systematic review of the evidence by
the Agency for Healthcare Research and Quality.</span><o:p></o:p></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Omega-6
fatty acids have also been linked to protection against heart disease. Foods
rich in linoleic acid and other omega-6 fatty acids include vegetable oils such
as safflower, soybean, sunflower, walnut, and corn oils.</span><o:p></o:p></div>
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<span style="background-color: rgba(255, 255, 255, 0);">Healthy
Eating!</span><o:p></o:p></div>
<span style="color: orange;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-32350450487334976072015-02-26T10:10:00.001-08:002015-02-26T10:10:52.900-08:00Is your tap making you fat?<img src="http://i.telegraph.co.uk/multimedia/archive/01824/tap_water_1824492b.jpg" height="400" width="640" /><br />
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Recently I saw an article which caught my eye regarding tap water, and some issues it has been having on people's health. I was really intrigued as it was specifically aimed at us in the west midlands.<br />
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Fluoride, a natural occurring mineral found in tap water may be causing lots of us thyroid problems. Our thyroid is a gland found in the neck which controls our mood, weight and other systems in our body. Studies are showing that in areas where the fluoride levels are higher, there are more rates of people suffering with an under active thyroid. If your thyroid gland is under active this can lead to depression, weight gain, fatigue and aching muscles.<br />
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Public Heath England have noted the evidence but say the water is safe to drink.<br />
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What are your thoughts?<br />
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<span style="color: #6fa8dc;"><br />Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"<br /></span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-20716868761143904492015-02-24T07:22:00.000-08:002015-02-24T07:22:28.357-08:00Flat Tum Tips<div class="separator" style="clear: both; text-align: center;">
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Not feeling happy with you stomach? Have a read of my hints and tips to help flatten your stomach, and see if you feel slimmer and less bloated after trying a them out.<br />
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We can believe we are retaining water in are tummy's, but normally it is a cause of gas build up. Retained water will normally start by swelling in our feet and ankles, so be careful you do not get confused between the two. My hints and tips will be focusing on those of us who feel bloated.<br />
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<span style="color: #d5a6bd;">1. Don't eat to fast</span><br />
Eating to fast can lead us to swallow air, by taking in extra air we will fill our stomachs with it, leading us to bloat.<br />
Each meal should take around 30 minutes to eat, the digestive process starts with the mechanical break down of food in our mouth, if you chew your food correctly you will help the following digestive process' to happen more productively.<br />
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<span style="color: #d5a6bd;">2. Say no to fizzy drinks!</span><br />
Fizz fizz fizz, just say no. Carbonated drinks cause increases in the amount of gas in your stomach, causing a bloat, try peppermint tea to reduce it back down.<br />
Even diet drinks cause bloating, artificial sweeteners in food and drink can be a main source of bloating.<br />
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<span style="color: #d5a6bd;">3. Avoid constipation</span><br />
Try to add fibre, fluids and exercise into your diet to avoid constipation. Veggies, fruit, whole-grains, water and 30 minutes of physical activity should do the trick!<br />
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<span style="color: #d5a6bd;">4. Watch out for beans and gassy veg!</span><br />
Beans, broccoli, cauliflower and sprouts can cause a gassy feeling if you are not a regular user of them, introduce these slowly into your diet if you have not eaten them for a while. The vegetables are full of nutritional value so do not eliminate them from your diet.<br />
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<span style="color: #d5a6bd;">5. Little and often</span><br />
I suggest 5 - 6 small meals a day, watch out for your calorie intake when changing your diet to suit this, by eating smaller meals it will help your digestive system, control your blood sugar and hunger.<br />
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<span style="color: #c27ba0;">Experts agree that you shouldn't fast, skip meals, or use laxatives or water pills to help you de-bloat or lose weight. A few studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics ("good" bacteria) may help reduce bloating.</span><span style="color: #d5a6bd;"><br /><br />Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"<br /><br /></span><div>
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RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-47665264244203736472015-02-12T09:35:00.000-08:002015-02-12T09:35:19.117-08:00Is it really 30% exercise 70% diet?<div class="separator" style="clear: both; text-align: center;">
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You may of heard many sayings such as ' Abs are made in the kitchen' and '30% exercise 70% diet' but how true is it all?<br />
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If you were to run a marathon in 5 months and all you changed was your diet, would you complete it? No. Now let's try the 30/70 theory. If you changed your diet and started running 10 miles, 3 times a week would you complete it? Probably not. If we shared an equal balance between the two (diet and exercise) having a balanced diet and using a sufficient running program, would you complete it? Probably yes!<br />
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Still following?<br />
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So for certain sports the 30/70 theory may not work. If you are living a healthy lifestyle maintaining a reasonable fitness level and weight, I feel it will be a great theory. Healthy eating as much as possible along side a decent amount of exercise. Unfortunately there is no mathematical breakdown for a balanced lifestyle, it is all about finding what works for you as an individual.<br />
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Many of us believe that when we do fail in our diet we can 'make it up' in the gym, this would then be working on a 70% exercise 30% diet basis, if not worse. If we ate a high calorie/ high fat diets everyday we would most probably need to spend 4 hours on a treadmill per day to maintain your desirable weight. How realistic is that? So if you feel your failing on your current eating plan. Remember not to use exercise to compensate for your poor food choices. Stick to the right stuff and the results will shine through.<br />
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'Abs are made in the kitchen'<br />
A healthy food choice is always a must when trying to improve your abdominal area, but do not expect by eating the right foods you will produce muscle. Lifting weights and working on core exercises will have to go along side healthy eating to be able to achieve your desired goals.<br />
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So to sum up, it is not about percentages, it is about working hard and fueling your body for the needs of your goals. Sit down and have a think if you are doing what you need to achieve your goals. If it is working that's great! If not, find what is best for you!<br />
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<span style="color: yellow;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-57372104050780170852015-01-29T09:00:00.000-08:002015-02-12T09:29:50.864-08:0010 Facts about foodIt is always good to expand your knowledge about food, so I thought it was time to find out some very random facts.<br />
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1. A can of fizzy pop such as Coca-cola contains 10 teaspoons of sugar. In America the average person drinks around 500 cans a year, equaling an astonishing 52 pounds of sugar in just fizzy drinks.<br />
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<img src="http://interesting-facts.info/wp-content/uploads/2014/06/gty_teaspoon_sugar_ll_120713_wb.jpg" height="180" width="320" /><br />
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2. Around 15% of students in a high school are overweight and a 2011 study showed 12% of the students in one particular school tried starving themselves in order to lose weight. Did it work? I think not.<br />
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3. The quinine in tonic water causes it to glow bright blue under a black light.<br />
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<img src="http://indianapublicmedia.org/amomentofscience/files/2011/08/2435541596_6a482f17c9_b1-e1312858855627-940x705.jpg" height="240" width="320" /><br />
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4. Carbonated mixers in alcoholic drinks speed up the alcohols absorption into the bloodstream, making the effects happen quickly.<br />
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5. Ginger can reduce muscle pain caused by exercise by up to 25%!!!<br />
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<img src="http://images.sciencedaily.com/2010/05/100519131130-large.jpg" height="213" width="320" /><br />
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6. Dried fruit contains a loss of 30-80% of it's nutrients compared to the fruits original state.<br />
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7. Pecans and walnuts contain more antioxidants than blueberries, raspberries and currants.<br />
<img src="http://www.sandvetpecans.com/wp-content/uploads/2014/04/pecans-or-walnuts.jpg" height="197" width="320" /><br />
8. Chewing coffee beans can freshen your breath.<br />
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9. In London 6.9 million tons of food is consumed a year, 81% of food is imported from outside the UK.<br />
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10. 7 million tons of food and drink is thrown away from our households each year, and nearly half is unused.<br />
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<span style="color: #9fc5e8;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!"</span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-61362802541430404552015-01-12T05:04:00.001-08:002015-01-12T05:32:14.796-08:00RT Fitness Retreat January 2015<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSOaYVwS43sMA2Bv2ikiyu2P2R9unosegGsWBN2h-Rerlc_l5Q_nvblDYI-cs9To1b6aZ98qTWOVcHsxFSPeSZcUTmZVU0ZRO7COxEUzJYqOWzQczE_iwSVC9brD_r9L1Qq9keO4qu82KF/s1600/retreat+billseley.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSOaYVwS43sMA2Bv2ikiyu2P2R9unosegGsWBN2h-Rerlc_l5Q_nvblDYI-cs9To1b6aZ98qTWOVcHsxFSPeSZcUTmZVU0ZRO7COxEUzJYqOWzQczE_iwSVC9brD_r9L1Qq9keO4qu82KF/s1600/retreat+billseley.png" height="122" width="400" /></a></div>
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We have now returned from The Billesley Manor Hotel in Stratford-Upon-Avon after an exhilarating weekend of extreme calorie burning and nutritional education. The retreaters have learned a lot about their own lifestyle and how they can make a change for the better, alongside achieving some astonishing outcomes. The team reached a total of 5000 calories EACH over the weekend. Everyone now feels ready to achieve the goals they have set in mind, together with some sweaty gym sessions the retreaters have been boxing and having a great time on the grounds doing the RT boot camp. In their spare time they had the chance to relax in the spa or pool and enjoy the magnificent hotel. There was plenty of healthy food, the team enjoyed yummy chicken and fresh fish with no shortage of fruit, vegetables and a wide range of herbal teas.<br />
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<i>“Loved every minute, really enjoyed it. I feel motivated and inspired by it, and have learned a lot about portion control”</i> – Katie Nelson<br />
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<i>“Amazing weekend! Thoroughly enjoyed myself as well as burning 5000 calories. I stayed motivated throughout with great team work! Training was suited to each individual, I was greatly challenged! #FAB #BOOTCAMP THANKS”</i> – Katie Clarke <br />
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<i>“Great weekend and really motivated, ready to achieve my goal”</i> – Jess Nelson<br />
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<i>“Thoroughly enjoyed retreat, great group of people, well put together. Exercises and CV were good for all levels”</i> – Elaine Cosgrove<br />
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RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-92116625984058807532014-12-15T03:19:00.000-08:002015-02-12T09:30:27.609-08:00The Party Season Quick Fix!<div class="separator" style="clear: both; text-align: center;">
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Is your dress looking a little bit tight already? Are you worried about your pre party bloat? Take a look at the following foods; they will flatten out the Christmas bloat, shine your hair and smooth that skin just in time for your fancy frock!<br />
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<span style="color: #c27ba0;">1. Almonds </span><br />
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Almonds are filled with beauty benefits, including help for your skin and nails, they are full of Vitamin E and protein. The high fibre content means you will feel full after a small handful of the nuts - although high in calories they contribute to fighting belly fat, a perfect mid-morning snack. <br />
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<span style="color: #c27ba0;">2. Oats </span><br />
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The cholesterol buster, and a great way to start your day. Porridge will slowly release energy throughout the morning keeping you fuller for longer. Bye bye snacking. If still looking for a low calorie breakfast option, use water instead of milk to make your porridge.<br />
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<span style="color: #c27ba0;">3. Peppermint </span><br />
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The easiest way to consume peppermint is through tea. 3 cups of peppermint tea a day will flatten your stomach due to its calming digestive properties. Swap your normal tea or coffee choice and you'll see a flattering difference.<br />
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<span style="color: #c27ba0;">4. Tuna </span><br />
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Try tuna steak for dinner, it is high in protein and low in calories and fat. Perfect for people who weight train, but want to stay lean.<br />
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<span style="color: #c27ba0;"><br />5. Raspberries and blueberries</span> </div>
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Raspberries are a great detox. They are full of anti-oxidants to take away nasty toxins from within your body. </div>
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Blueberries are very low in calories and boost skin firming collagen in the body.<br />
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<span style="color: #c27ba0;">6. Water </span><br />
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Not quite a food, but it’s what’s best for you! Water will flush out the bad toxins in your body. Upping your fluid levels help to keep your brains fully functional and therefore better able to cope with stress, but it also replenishes water in the cells.<br />
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<span style="color: #c27ba0;">7. Dark Chocolate</span></div>
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The antioxidant-rich, dark, high-cocoa variety is best, it contains protein, iron and B-vitamins, great for your hair.</div>
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<span style="color: #f1c232;">Finally here is my top 3 for the following day to help you curve that bad head!</span></div>
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<span style="color: #f1c232;">1. Wholemeal Bread</span></div>
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Wholegrain breads in particular are a great source of detoxifying B vitamins, as well as essential fatty acids needed to help the liver heal your body.<br />
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<span style="color: #f1c232;">2. Mushrooms</span></div>
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Mushrooms are a great source of selenium, which is particularly great due to its antioxidant powers. They are also packed with B vitamins, which support the liver by aiding the detoxification processes.<br />
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<span style="color: #f1c232;">3. Add some spice</span></div>
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Hot foods will naturally increase you metabolism, speeding up the detoxifying process. Hot Cayenne pepper is a natural pain reliever. No harm in trying! </div>
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<span style="color: #c27ba0;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!"</span></div>
RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-39161466727476989092014-12-01T03:45:00.000-08:002015-02-12T09:29:30.175-08:00Party Season Top Tips<img src="http://www.weightlossresources.co.uk/img/e/eating-out.jpg" /><br />
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You have lots of invitations for meals out over the next few weeks and we all know what's on your plate will not be good for your waist line. When going to restaurants you may be unsure of what the food really contains, the calories, the fat and the portion sizes. All those meals will do nothing for your goals, so follow my tips, they may just save you those calories you really need to save this Christmas.<br />
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1. Try not to be hungry before you go, this is a bad start for choosing wisely, by being hungry your will crave more carbohydrate or fatty based meals.<br />
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2. Starters are a great way to stop you rushing your main course and not digesting your food properly, but be careful! Starters can be small in size but contain extra hidden calories you do not want to be eating. Try ordering soup, not creamy but a vegetable based option instead. If you are not too hungry beforehand skip the starter and go straight for the main. <br />
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3. Top things to avoid!<br />
- Anything fried<br />
- Dressings, butter and cream etc. (ask for them on the side so you know how much you are going to eat)<br />
- Look for the vegetables, dishes with vegetables will fill you up more. Swap the chips for salad or vegetables instead.<br />
- You can always ask to change the style of cooking, if the meat is fried why not ask them to grill it. (No harm in asking)<br />
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4. Buffets<br />
Keep an eye on how much you are consuming, buffets are never ending so eat till you feel full not until you have your money's worth. Pick your starter, main and dessert and just have that. Do not go up more than three times.<br />
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5. Chew your food! Eat slowly, with plenty breaks so you can digest your food better.<br />
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6. Choose water instead of alcoholic or fizzy drinks. Drink a glass of water before your meal to make you feel fuller and help to improve digestion.<br />
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7. Choose your restaurants carefully, try not to pick the 'all-you-can-eat' places and go for a restaurant with a varied menu or that is fish or salad based. Look at the menu before you go, you can see what will be the best option for you. Get your mind set on the dish you will be eating to acquire a taste for it.<br />
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8. Try not to eat all the freebies at the start. The basket of white rolls will not be a good option to start your meal with, so try your best to resist.<br />
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9. Once the food arrives, eat your lowest calorie items first. Eat the vegetables, then the meat followed by the carbohydrates last, you do not need to eat everything on your plate so do not worry about leaving most the carbs, it will save you lots of calories.<br />
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10. Dessert<br />
Think wisely, you may not need it! But if you still fancy something sweet, why not share? If sharing isn't an option try avoid the chocolate fudge and see if there is a sorbet, frozen yogurt or meringue option.<br />
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Hope this will help you through the party season, have fun and stay fit!<br />
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<span style="color: orange;">If you feel you have over indulged this party season or would like a kick start the new year, why not join us on our fitness retreat.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoJHlgJr1mNM02la9GgYssdMIQOejxnw_BX7iHVmwB_-7yS7pjJXnLs_AlEo6qK2uoM5O8VrswZ7gk5iKbeIKRdba1O0676pMYvxUIuOAPTOcuQaFVWGJBnM_gOZR3Q6qHYt7uCrWsFoVz/s1600/retreat.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoJHlgJr1mNM02la9GgYssdMIQOejxnw_BX7iHVmwB_-7yS7pjJXnLs_AlEo6qK2uoM5O8VrswZ7gk5iKbeIKRdba1O0676pMYvxUIuOAPTOcuQaFVWGJBnM_gOZR3Q6qHYt7uCrWsFoVz/s1600/retreat.png" height="320" width="262" /></a></div>
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<span style="color: orange;">Richard Taylor Personal Training Club</span><br />
<span style="color: orange;">www.richardtaylorpt.co.uk</span><br />
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<span style="color: orange;">"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!"</span></div>
RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-50853192840117913262014-11-24T03:42:00.000-08:002014-11-24T03:42:30.358-08:00Winter Workout Essentials<div class="separator" style="clear: both; text-align: center;">
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The cold weather has now hit us hard, with rain, ice, wind and you never know SNOW! Are workouts are now even harder to stick to. Getting your clothing and essentials right is definitely a step in the right direction. <div>
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<span style="color: #6fa8dc;">Lightweight layers</span></div>
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Your fur coat may look lovely and warm but is not practical in the slightest, picking lightweight clothing and layering it, will keep you just as warm and will not effect your movement. Make sure your layers sit close to the body but with full range of motion. Start with your sports bra (ladies) then add your normal running top followed by a long sleeved 'base' layer suitable for cold weather conditions. keep adding until you are suitable for the outside conditions, in snow you may want a fleece. On the bottom half of your body use performance underwear (easily available online) top it with full length running leggings. If you feel you may get to hot take a small back pack to take a layer off as you warm up to prevent over heating. </div>
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<span style="color: #6fa8dc;">Water resistant outers</span></div>
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When buying your winter workout items, always check the label! Go for clothing that is water resistant and wind proof, some labels will even say suitable for conditions below 40 degrees etc. The more elements on the label the better! </div>
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<span style="color: #6fa8dc;">The little bits</span></div>
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Don't forget the little bits! Your ears and fingertips are important too, Do not put yourself off from your first winter workout because your ears were freezing. Get some breathable gloves, a ear covering headband or hat and a lightweight scarf. If you are prone to chap lips don't forget the chapstick!</div>
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<span style="color: #6fa8dc;">Reflection Reflection Reflection</span></div>
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Be bright, I can not stress how important it is to wear reflective gear when out this winter, days are dull, short and the night comes quick, so always be prepared! Stay visible by choosing workout gear with reflective strips, or use safety vests, visible lighting is available too. </div>
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<span style="color: #6fa8dc;">Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span>RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-48090318833481157782014-11-17T04:43:00.000-08:002014-11-17T04:43:39.128-08:00Healthy Packed Lunches For WorkLunch time can sometimes be a problem when it comes to dieting especially if you are eating at work. Sometimes you may buy something from the canteen, but the calories can be unknown or extremely high with not much choice.<br />
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I have put together 4 lunch time ideas for you to take to work. They do not take a lot of time to make and can be easily put in a lunch box and carried in your work bag. lunch time has never been so easy!<br />
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<span style="color: yellow;">1. Tuna Egg Sandwich</span><br />
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Let's start simple, all you need is 2 slices of brown bread (if you are really watching your weight you can buy a smaller size loaf where the calories can be as little as 60 calories a slice)<br />
Add half a tin of tuna (in spring water) onto one side of your bread and egg on the other!<br />
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For an extra kick, finely slice your egg and mix with low fat mayonnaise and mustard, you can add celery, onions and lemon juice too.<br />
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Add a piece of fruit for after and you are done!!<br />
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<span style="color: yellow;">2. Soup!</span><br />
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If you have access to a microwave that is. Pop your soup in a flask or a tupperwear.<br />
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Try Creamy Broccoli Soup.<br />
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What you need-<br />1 tsp black pepper<br />1/4 tsp salt<br />1 tbsp extra virgin olive oil<br />5 cups vegetable broth<br />1/4 cup lemon juice<br />2 lbs broccoli, chopped<br />2 cloves garlic, minced<br />1 large onion, finely chopped<div>
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Directions</div>
<br />Heat oil over medium heat in a large nonstick saucepan.<br />Add onion and garlic, reduce heat to low, and cook until softened, about 7 minutes.<br />Add broccoli, salt, and a pinch of pepper; stir well to coat.<br />Add broth and lemon juice; raise heat and bring to a simmer. Partially cover, reduce heat to low, and simmer gently until broccoli is very tender, about 25 minutes.<br />Transfer soup to a blender and puree, in batches if necessary, or use a hand blender.<br />Serve hot, garnished with a small broccoli floret, if desired.<div>
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If you feel rather hungry add a slice of wholegrain bread on the side.</div>
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<img height="283" src="http://whatscookingamerica.net/Soup/BroccoliSoup.jpg" width="320" /></div>
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<span style="color: yellow;">3. Salad, Salad, Salad.</span></div>
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If you fancy a light lunch be creative with salad.</div>
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Start with the basics - </div>
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Lettuce</div>
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Cucumber</div>
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Tomato</div>
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Onion</div>
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Peppers</div>
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Celery</div>
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Beetroot</div>
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Add an extra - </div>
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Egg</div>
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Ham</div>
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Chicken</div>
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Tuna</div>
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Fruit</div>
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Mixed Beans</div>
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Seeds</div>
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Chickpeas</div>
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Cheese</div>
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Prawns</div>
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Olives</div>
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Get creative!</div>
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<img height="269" src="http://www.driscolls.com/content/images/recipe-images/recipe_detail_5219a5f2d8357ce8e8643dde41153fbc.jpg" width="400" /></div>
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<span style="color: yellow;">4. A weight trainers special! Chicken, rice and peas.</span></div>
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I know it may not sound the most amazing but it can hit all your necessities if hitting the gym after work. If you are having a late dinner you can obtain your carbs now rather than later, if watching your weight. </div>
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All you need is brown rice, skinless chicken breast (grilled or roasted) and peas. Simples!!</div>
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If looking to make it more interesting try kidney beans instead of peas and add a side salad. </div>
<span style="color: yellow;"><br /><br />Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span><div>
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RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.comtag:blogger.com,1999:blog-5036826423943940440.post-86417230651651069382014-11-13T08:43:00.000-08:002014-11-13T08:48:17.010-08:00Prunes, prunes and more prunes<div class="separator" style="clear: both; text-align: center;">
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Can you tell me the last time you had a prune? Probably not, but why? Prunes are filled with an excelling amount of health benefits and I am going to reveal all!<br />
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Prunes may have become less popular as we relate them to relieving constipation, but isn't that a good thing? Prunes contain fibre, a type of alcohol sugar called sorbitol that can loosen the stool and a natural laxative compound called diphenyl isatin.<br />
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Prunes contain around 20 calories each, 4/5 prunes will be great for a mid morning or afternoon snack.<br />
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Now time for those all important health benefits.<br />
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<span style="color: magenta;">1. Protection against diseases like cancer</span><br />
Prunes and plums (prunes are dried plums) protect you from those nasty free radicals as well as helping you from fight against cardiovascular disease and cancers. Prunes contain phytonutrients which helps oxidation of fat molecules in the body. Since all of our cell membranes, as well as our brain cells, are largely made up of fat, these are important phytonutrients to have in the diet. These compounds have also been found to inhibit the oxidation of LDL cholesterol in the body making them an important factor in the prevention of chronic diseases.<br />
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<span style="color: magenta;">2. Prevention of type 2 diabetes and obesity</span><br />
Prunes and plums are high in soluble fibre that helps to keep blood sugar levels stable. The body then becomes less sensitive to insulin and slows down the rate that food leaves the stomach delaying the absorption of sugar.<br />
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<span style="color: magenta;">3. Help lower cholesterol </span></div>
The soluble fibre we just spoke of also helps to lower cholesterol by soaking up excess bile in the intestine and then excreting it.<br />
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<span style="color: magenta;">4. Improve bone health and reduce osteoporosis</span></div>
Recent studies show that prunes and plums are the most effective fruit in preventing and reversing bone loss due to rich sources of phenoic and flavonoid compounds. <br />
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<span style="color: magenta;">5. Vitamin K and Beta Carotene </span></div>
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Here is one we all want to hear! Beta Carotene helps fight against.....AGING!! Vitamin K will work in conjunction with the Beta Carotene to fight against free radicals and will reduce bone loss and help circulation. </div>
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If you do not fancy eating prunes by themselves try the recipe below. </div>
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Plum salad with quinoa<br />
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Ingredients<br />
250 ml (1 cup) uncooked quinoa<br />
375 ml (1.5 cups) water<br />
2.5 ml (1/2 tsp) sea salt<br />
1,000 ml (4 cups) firm red plum, chopped<br />
250 ml (1 cup) red onion, finely chopped<br />
250 ml (1 cup) walnuts<br />
125 ml (1/2 cup) red wine vinegar<br />
125 ml (1/2 cup) extra virgin olive oil<br />
2 large cloves of garlic, crushed<br />
5 ml (1 tsp) sea salt<br />
10 ml (2 tsp) cinnamon<br />
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Directions<br />
1. Place water, quinoa and salt into a medium pot and bring to a boil. Reduce heat to a simmer and cook for 12-15 minutes.<br />
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2. While quinoa is cooking, mix all other ingredients into a large bowl.<br />
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3. Mix all of the cooked quinoa into the rest of the ingredients while it is still hot.<br />
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4. Chill salad in refrigerator for one hour to allow flavours to mix together.<br />
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Makes 9 servings<br />
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ENJOY!<br />
<span style="color: magenta;"><br />Richard Taylor Personal Training Club<br />www.richardtaylorpt.co.uk<br /><br />"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"</span></div>
RichardTaylorPThttp://www.blogger.com/profile/08089893633590825784noreply@blogger.com