Back to school - healthy lunch and snack ideas!

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?


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.


Healthy mid morning snack (please watch portion sizes) -

1. Fruit

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.


2. Smoothies

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.


3. Wholegrain pretzels

Pretzels will come in a simple bag and will give your child a carbohydrate boost.


4. Nuts and raisins

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.


Lunch -


1. Sandwiches

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) -

- Egg

- Tuna/ Prawns

- Chicken

- Peanut Butter and banana

- Avocado

- Lean bacon

- Turkey

- Ham

- Cheese


2. An alternative to this would be to swap the bread for a wholemeal wrap or pita bread.


3. Get creative!

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!


4. Think Carb, Protein and Veg.

If your child will eat a good full meal at school, but don’t mind it being cold try the following.

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.

Finally fill the rest with salad or vegetables.

Lunch boxes are available with sections so you can but each item in a compartment.


5. Add Snacks 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/

I hope this will help with the preparation for the start of term!

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"

Happy healthy heart

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?

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!

1. Cardiovascular activity 
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!

2. Please do not smoke
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!

3. Red meat
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.

4. Replace that red meat with FISH
Oily fish is great for your body. Salmon, sardines and tuna all contain omega 3 which is perfect for helping against heart disease.

5. Stress
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!

6. Salt
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!

7. Keep an eye on that waist line
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.

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!

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"

Green Tea

Green tea is the healthiest beverage on the planet.


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.


1. Green tea is loaded with bioactive compounds that can have various beneficial effects on health.


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.


3. Some studies show that green tea can help boost your metabolism perfect for losing weight.


4. Green tea is full of anti-oxidants, studies show that the anti-oxidants in the tea can help fight against some cancers.


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.


6. Green tea can help against infections within the mouth, saving you on dental work and bad breathe!
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.


8. Green tea drinkers have a lower risk of cardiovascular disease and high cholesterol.


9. Some studies show that green tea leads to increased weight loss. It is particularly effective at reducing the dangerous abdominal fat.


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.

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"

Summer body tips

1. Cardio!

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!

2. Put it down!

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).
Snack on raw almonds, red peppers, and celery.

3. Keep hydrated

Drink lots of herbal teas and water!

4. Intake

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.

5. Get moving!

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.


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"

Eat your way to perfect skin!

Top tips to help you skin stay amazing all year round!

1. Eat your 5 fruits and veg a day!

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.

2. Vitamin C

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.

 - Sweet potatoes, blackberries, strawberries, oranges, papaya and kiwi (and that is just a few!).

3. Vitamin E

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. 

4. Stop the crash diets! 

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. 

5. Selenium

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.  

6. Water!

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. 

7. Zinc!

Zinc will help repair skin damage, try eating fish, shellfish, meat, poultry, wholegrain and nuts. 

I hope this will help on your journey to fabulous skin!!

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"

Fruity Energy Bar

PREP:20 MINS
BAKE:25 MINS
SERVES:16

Ingredients
1 Bramley apple
2tsp Truvia granulated sweetener
2tsp Water
150g Butter (unsalted) plus extra for greasing
150g Dates (dried) stoned, ready to eat.
3tbsp Orange juice or apple juice
30g Mixed nuts roughly chopped
150g Dried mixed fruits(such as cherries, cranberries, blueberries)
150g Porridge oats
100g Oatmeal
1½tsp Sesame seeds

Method

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.

Step 2 - Peel, core and slice the apple and toss with the sweetener. Place in a medium pan with 2 tbsp of water.

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. 

Step 4 - Blend the dates and juice until smooth the add the apple and blend for around 5 seconds. 

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.  

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. 

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.

Step 8 - 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"

Breakfast on the go?

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? 

Ta-dahh not anymore, here i have listed some healthy breakfast options which will help your busy mornings and your waist line.

1. BOILED EGGGS
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.

2. Banana!!
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?

3. EGGS....but scrambled.
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.

4. Yogurt
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.

5. A little bit fancy...
How about a chopped apple sprinkled with cinnamon with a dollop of almond butter?

6. SMOOOOTHIE
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!

7.  Toast time
Toast a slice of brown bread, add peanut butter and a chopped banana, all preparation can be done while the bread is toasting!

If you would like to share your breakfast ideas, please feel free to comment :)


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"