Winter Workout Essentials

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. 

Lightweight layers

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. 

Water resistant outers

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! 

The little bits

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!

Reflection Reflection Reflection

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. 

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"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"

Healthy Packed Lunches For Work

Lunch 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.

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!

1. Tuna Egg Sandwich

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)
Add half a tin of tuna (in spring water) onto one side of your bread and egg on the other!

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.

Add a piece of fruit for after and you are done!!

2. Soup!

If you have access to a microwave that is. Pop your soup in a flask or a tupperwear.

Try Creamy Broccoli Soup.

What you need-
1 tsp black pepper
1/4 tsp salt
1 tbsp extra virgin olive oil
5 cups vegetable broth
1/4 cup lemon juice
2 lbs broccoli, chopped
2 cloves garlic, minced
1 large onion, finely chopped

Directions

Heat oil over medium heat in a large nonstick saucepan.
Add onion and garlic, reduce heat to low, and cook until softened, about 7 minutes.
Add broccoli, salt, and a pinch of pepper; stir well to coat.
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.
Transfer soup to a blender and puree, in batches if necessary, or use a hand blender.
Serve hot, garnished with a small broccoli floret, if desired.

If you feel rather hungry add a slice of wholegrain bread on the side.

3. Salad, Salad, Salad.

If you fancy a light lunch be creative with salad.

Start with the basics - 

Lettuce

Cucumber

Tomato

Onion

Peppers

Celery

Beetroot

Add an extra - 

Egg

Ham

Chicken

Tuna

Fruit

Mixed Beans

Seeds

Chickpeas

Cheese

Prawns

Olives

Get creative!

4. A weight trainers special! Chicken, rice and peas.

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. 

All you need is brown rice, skinless chicken breast (grilled or roasted) and peas. Simples!!

If looking to make it more interesting try kidney beans instead of peas and add a side salad. 

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"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"

Prunes, prunes and more prunes

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!

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.

Prunes contain around 20 calories each, 4/5 prunes will be great for a mid morning or afternoon snack.

Now time for those all important health benefits.

1. Protection against diseases like cancer
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.

2. Prevention of type 2 diabetes and obesity
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.

3. Help lower cholesterol 

The soluble fibre we just spoke of also helps to lower cholesterol by soaking up excess bile in the intestine and then excreting it.

4. Improve bone health and reduce osteoporosis

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.

5. Vitamin K and Beta Carotene 

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. 

If you do not fancy eating prunes by themselves try the recipe below. 

Plum salad with quinoa

Ingredients
250 ml (1 cup) uncooked quinoa
375 ml (1.5 cups) water
2.5 ml (1/2 tsp) sea salt
1,000 ml (4 cups) firm red plum, chopped
250 ml (1 cup) red onion, finely chopped
250 ml (1 cup) walnuts
125 ml (1/2 cup) red wine vinegar
125 ml (1/2 cup) extra virgin olive oil
2 large cloves of garlic, crushed
5 ml (1 tsp) sea salt
10 ml (2 tsp) cinnamon

Directions
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.

2. While quinoa is cooking, mix all other ingredients into a large bowl.

3. Mix all of the cooked quinoa into the rest of the ingredients while it is still hot.

4. Chill salad in refrigerator for one hour to allow flavours to mix together.

Makes 9 servings

ENJOY!

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"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"

Benefits of Squash

Squash is perfect for this time of year, and yet so many people do not use it. They're full of different health benefits, please have a read below and see if you will be adding squash to your meals and soups.

Health Benefits

Antioxidant Support

It is easy to believe that we get our antioxidants from leafy vegetables and berries. Studies show that the winter squash has a outstanding source of antioxidants, but have not been recognized as much as other vegetables. There is a very good amount of vitamin C in winter squash (about one-third of the Daily Value in every cup) and a very good amount of the antioxidant mineral manganese as well.

Anti-Inflammatory Benefits

The winter squash contains a high amount of anti-inflammatory properties including anti-inflammatory omega-3s without containing a high fat source, perfect for keeping an eye on your weight. The anti- inflammatory will help those with any inflammation problems to some extent.

Promotes Optimal Health

It's the combination of antioxidant and anti-inflammatory compounds in winter squash that have shown this food to have clear potential in the area of cancer prevention and cancer treatment. Below is a list in which most benefit was found.
- Prostate cancer
- Colon cancer
- Breast cancer
- Lung cancer

Potential Blood Sugar Regulation Benefits

A second area of high potential for winter squash and its health benefits is blood sugar regulation and prevention of type 2 diabetes. The nutrient responsible for this is B-vitamin and it's compounds. This food provides a good amount of five B-complex vitamins! Those vitamins are B1, B3, B6, pantothenic acid, and folate.

Here is a link for winter squash recipes
http://www.eatingwell.com/recipes_menus/recipe_slideshows/winter_squash_recipes  
Get eating!!!!

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"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"