Kale!

Everybody is going crazy for kale,  the new fitness food hype! Now October is here it is a perfectly seasonal vegetable.


So what is so good about kale?

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!

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!
Why not have a try of this Thai stir fry?

Thai turkey with kale stir fry

Nutrition

73 Calories (kcal)
8.2 Protein (g)
3.3 Fat (g)
4.5 Of which saturated fat (g)
2.1 Carbohydrate (g)
1.6 Of which sugar (g)
0.9 Fibre (g)
0.2 Salt (g)

Serves - 4

Ingredients

1 tbsp rapeseed oil
1 onion, chopped
50g Thai green curry paste
500g pack diced turkey breast
1 red pepper, diced
400ml can reduced fat coconut milk
200ml chicken stock
200g pack shredded kale
2 tsp Thai fish sauce
28g pack coriander, chopped

Instructions

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.
2.Add the turkey and pepper and fry for 5 minutes.
3.Stir in the coconut milk, stock and kale.
4.Cover and cook for 5 minutes.
5.Stir in the fish sauce and coriander and serve with cooked rice or noodles.
6.Cook’s tip: You could use leftover turkey or chicken for this dish.

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"

My top meals of the week!

Meal 1 - 

Blackened Fish Tacos - Serves 4

Nutrition:
300 Calories
5g Fat
29g Protein
31g Carbs. 

What you need: 

• 1 tsp smoked paprika
• 1 tsp sea salt
• 1/2 tsp dry mustard
• 1/4 tsp (1/2 tsp for spicier) ground cayenne pepper
• 1/4 tsp ground cumin
• 1/4 tsp ground oregano
• 1/8 tsp black pepper
• 1 lb skinless cod or halibut filet
• 1/2 lime, juiced
• cooking spray
• 8 corn tortillas wraps (if using large wraps just use 4)
• lime wedges for serving
• 1/2 lime, cut into wedges

Directions:

1. Mix the dried spices and seasoning together in a small bowl, squeeze the lime on the fish then rub the seasoning onto fish.

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.

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).

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.

Meal 2

Salmon Fillets with parsnip chips and broccoli

Ingredients:

100g Salmon fillet
Two to three parsnips
100g broccoli
Coconut oil
Salt and pepper

1 Lemon 

Olive oil

Method:
Preheat your oven to approx. 200 degrees.
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.
Leave in boiling water for approx. two minutes before draining and leave to stand for a few minutes.
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.
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.

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) 

Meanwhile, fill a saucepan to about ¾ full with water, and put on a high heat to boil.
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.

Serve with a wedge of lemon for the salmon and enjoy! 

Meal 3 

Cheeky little pudding! Lemon Tart! 

Serves: 12

Nutrition - 

Calories - 186
Fat - 8g
Protein - 28g
Carbs - 35g

For the pastry
50g butter, cut in pieces
140g plain flour
1 tbsp icing sugar
1 tbsp extra virgin rapeseed oil
1 medium egg yolk

For the filling
3 medium eggs, plus 2 medium egg whites
140g icing sugar, plus extra for dusting
2 tbsp finely grated lemon zest (about 4 lemons)
125ml lemon juice (from 4-5 lemons)
200ml tub half-fat crème fraîche

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.

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.

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.

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.



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"

AFTER WORK MOTIVATION

Are you struggling to get motivated after a busy day at work? Are your long working hours making going to the gym a chore?

Well not anymore!

Follow my top tips to get you ready to hit the gym as soon as your working day is over!

1. Pack your gym bag the night before!

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!

2. Diary filling

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.

3. Extra motivation

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.

4. Make it sociable 

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!

5. Treat yourself!

If you hit your goal or attend the gym 3/4 times like you wanted to, reward yourself.
Book a massage, buy that t-shirt you wanted or have a cheeky evening out! If you've done well let yourself know it!!

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"

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"