The Party Season Quick Fix!

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!

1. Almonds

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.


2. Oats

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.


3. Peppermint

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.


4. Tuna

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.


5. Raspberries and blueberries 

Raspberries are a great detox. They are full of anti-oxidants to take away nasty toxins from within your body. 

Blueberries are very low in calories and boost skin firming collagen in the body.


6. Water

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.

7. Dark Chocolate

The antioxidant-rich, dark, high-cocoa variety is best, it contains protein, iron and B-vitamins, great for your hair.

Finally here is my top 3 for the following day to help you curve that bad head!

1. Wholemeal Bread

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.

2. Mushrooms

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.

3. Add some spice

Hot foods will naturally increase you metabolism, speeding up the detoxifying process. Hot Cayenne pepper is a natural pain reliever. No harm in trying! 

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!"

Party Season Top Tips

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.

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.


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.


3. Top things to avoid!
- Anything fried
- Dressings, butter and cream etc. (ask for them on the side so you know how much you are going to eat)
- Look for the vegetables, dishes with vegetables will fill you up more. Swap the chips for salad or vegetables instead.
- 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)


4. Buffets
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.


5. Chew your food! Eat slowly, with plenty breaks so you can digest your food better.


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.


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.


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.


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.


10. Dessert
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.


Hope this will help you through the party season, have fun and stay fit!

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.

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!"

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"

A Healthy Halloween Treat

So it is Halloween already, and what better way to celebrate than with some yummy treats, but why not make it healthy? Here are 3 treats that your children and you will absolutely love.


'Boo' Nana lollies!

What you need:

Banana
Yogurt
Ice lolly sticks
Chocolate chips


What to do:

Cut your banana into half, then slice down the middle.
Push your stick into the banana and dip into yogurt.
Place 2 chocolate chips for eyes.
Put in freezer to set.

Apple Smilies

What you need:

Apple

Mini marshmallows 

Peanut butter 

What to do:

Cut the apple into segments.

Spread peanut butter on to one side of two segments.

Line marshmallows along the apple as if it was teeth and place the other on top.

Spider!!

What you need:

Grapes/Blueberries/Olives

Plum/Dark fruit

Cocktail sticks

What to do:

Use the plum as a base, put blueberries (or your chosen fruit) on to cocktail stick and position onto the plum as if they were spider legs.

HAPPY HALLOWEEN, HOPE YOU 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.