IMG_5174We’ve all heard this one. This standard advice can make you feel guilty about late night snacking, especially if your trying to lose weight.

But is it actually true????

If you choose high calorie snacks with our tea in the evening then,

YES is your answer.

Junk foods (Buy a large Pizza and get the second Pizza free, extra cheese please!!!) we’ve all been there.

YES again.

Foods that are loaded with sugar will always cause weight gain in the long run.

So don’t do it !!

Try these nutrient dense bedtime snacks to help those sugar cravings and build muscle especially if you’ve worked out during the day.

If you like to indulge in a snack before bed, make the following 5 foods your go-to choices.


Packed with important nutrients like potassium, vitamin B6, vitamin C and fibre.

Bannana’s contain high amounts of fibre, choose the one’s that are greenish in colour (not fully ripe) higher levels of resistant starch. High fibre may help you feel full and less hungry.


A handful of almonds makes an easy and healthy bedtime snack. They are rich in nutrients including magnesium. Studies have shown that lack of magnesium greatly affects melatonin levels, therefore consuming additional magnesium can help improve sleep quality.

One handful of almonds contains about 150mg of magnesium, sleep is crucial to weight loss and almonds may be just the snack to ensure you get a full, restful night sleep.

Go easy though as they are high in calories.


Cherries are one of the quickest and sweetest bedtime snacks.

A cup of cherries contain only 50 calories so they are definitely a weight friendly choice. Cherries cause a great increase in the body’s secretion of the sleep hormone melatonin, also some studies also support cherry consumption to improve quality of sleep.


Not only is a can of tuna is easy and a filling snack before you go to bed, its also a wonderful source of Vit D. Just 3 ounces (one small tin) of tuna contains 50% of your daily Vit D requirement’s. The other reason to choose tuna because it’s healthy omega 3 fats.

Optimal body and brain function, as well as restful sleep, important for weight loss.

These nutrients are important for overall health and well-being.


Low calorie meat that contains high quality protein.

Increasing the amount of quality protein in your diet is important for weight loss as it reduces your appetite much more effectively than either fat or carbs.

Protein can aid weight loss in two ways:

INCREASES CALORIES OUT by raising your metabolic rate.

DECREASES CALORIES IN by keeping your appetite at bay.

Turkey is a great weight loss food that also promotes improved sleep. It is high in nutrients and low in calories.

Good luck and stay healthy.







Nutrition and Hydration

There should be some basic rules i have found as a trainer that works for both myself and my clients when it comes to eating habits.

1. Firstly eat whole foods, by this I mean fruit, vegetables, meat, poultry, fish and nuts.. Things that don’t have an ingredients label. Your right in thinking that these foods are plain but using a few of them together combined with herbs and spices you’ll never be short of a new experience.

2. Be strict when it comes to your treats, when it come to these pleasures try to limit them as treats not just the norm. I believe it is important to have the occasional treat as this is more likely to keep you on track.

3. Cook from scratch, now i already hear you all saying i don’t have time and i can’t cook but in reality most quick meals can be prepared in 15-20 minutes and with very little culinary skills.

Check them out online, there are literally thousands of recipes and most of them include nutritional values that i find really helpful so you have no excuse !

4 Drink water, this is key in assisting your health and weight loss and should be one of the most important parts of your lifestyle.

Many people avoid drinking a lot of water because they think it will make them retain fluid and become bloated. Actually the opposite is true. When you are dehydrated, the body senses the lack of adequate water and holds onto the water that’s currently in the body.

So when you consume regular amounts of water, your body senses that you are no longer dehydrated, and therefore your kidneys flush the water out of your system like they normally do, resulting in less water retention.

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Know your portions sizes

Did you know that 10 chips = 1 portion ?

It’s easy to work out how much food you should be dishing up using everyday objects, from a matchbox to a mug.

For example :

Lean meat, oil-rich fish and chicken 80g = A deck of playing cards.

White fish 150g = A chequebook.

Pasta and rice 150g = A tennis ball.

Potatoes 180g = A computer mouse.

Nuts 30g = A handful

Cheese 30g = A standard matchbox

Butter 5g = A teaspoon

Olive oil 11g = A tablespoon

Crisps 25g = A mug

Protein : 4 calories per gram – Carbs : 4 calories per gram – Fat : 9 calories per gram – Alcohol : 7 calories per gram.

Are you eating or drinking too much !!

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Eat veggie tonight

Something I tried last night and it was yum, try this with salad and let me know how you get on.



Sweet Potato Bake, serves 4 ready in 55 mins.


2 tbsp of cooking oil, plus a little extra for greasing.

1 Large onion, halved and thinly sliced

1-2 cloves garlic crushed, 160g bag of ready washed baby spinach.

1kg sweet potatoes ( 750g peeled weight thickly sliced )

400ml semi skimmed milk

Pinch of cayenne

100g reduced fat extra mature cheese grated.

1. Preheat the oven to 200C/180 Fan/Gas 6. Grease a 1L ovenproof dish. Heat the oil in a frying pan and cook the onions over a medium heat until soft and turning golden.

2. Add the garlic and cook for 1 minute. Add the spinach and stir-fry until it wilts. Remove from heat and set aside.

3. Put the potatoes in a pan with the milk, cayenne and a pinch of salt. Cover and heat until simmering. Simmer for 7-8 minutes, then season. Drain, reserving the milk.

4. Arrange half of the potatoes over the bottom of the dish. Top with the spinach mixture and half the cheese, then cover with the rest of the potatoes. Pour in the milk.

5. Sprinkle the rest of the cheese on top and bake for 40 minutes until golden.


Calories 380 per portion, low saturated fat, low salt.

High fibre Low calorie !!!

Jump start your morning with this high fibre, low calorie breakfast drink rich in vitamins.


Makes 3-4 serving.

2 Cups spinach,

1/2 Cucumber,

1/4 Head of Celery,

1/2 Bunch parsley,

1 Bunch mint,

3 Carrots,

2 Apples,

1/4 Orange,

1/4 Lime,

1/4 Lemon,

1/4 Pineapple.

Combine all ingredients in a blender, serve and enjoy.


Go Green

Go Green

Kale is one of the cabbage family and is high in Vitamin K, C and also rich in calcium.

Kale has been found to contain certain properties tat have been linked to lower cholesterol and decrease the absorption of dietary fat.

Cooking time 15 minutes

1.5 lbs of Kale, steams and leaves coarsely chopped,
3 tablespoons olive oil,
2 Cloves garlic, finely sliced,
1/2 Cup vegetable stock or water,
Salt & pepper,
2 tablespoons red wine vinegar.

Heat the olive oil in a large saucepan over a medium – high heat. Add the garlic and cook until soft, but not coloured. Raise heat to high then add the stock and Kale and toss to combine.

Cook and cover for 5 minutes. Remover cover and continue to cook, string until all the liquid has evaporated.
Season with salt & pepper to taste & add vinegar.

Calories 178 Fat 11g
Saturated Fat 1.5g
Protein 6g
Carbs 18g
Sugar 0g
Fibre 3.5g

Eat Calming Foods

Eat Calming Foods

All of these will calm your system down, so try to eat some every day.

Berries: all types – blueberries, strawberries, raspberries, etc.

Green Vegetables : the darker the better – spinach is better than iceberg lettuce, for instance.

Turkey : this helps you sleep, so have it with dinner rather than lunch, if possible.

Sweet Potatoes : contain more antioxidants than regular potatoes.

Avocados : they help lower your blood pressure.

Nuts : packed with B vitamins, which help lower stress levels.

Oily Fish : omega fatty acids control cortisol levels, plus they boost concentration, which takes a battering from too much stress

Try this for fat burning

When you work out today try starting your workout with the resistance exercises first, then cardio. Studies have proven that doing your cardio training after your resistance training can help burn more fat. Try it and let us know how you get on.


Slowly does it .

Can you hold a conversation while eating?

Here’s how you do it. Put your fork down between each mouthful, eat smaller bites and chew thoroughly. By taking longer to eat your meal, you not only realise when you’ve had enough, your less likely to eat everything on the plate. As a former plate cleaner myself, this is something that has personally helped me maintain a healthy weight. I also find by eating slowly you actually have time to enjoy what your eating and feel more satisfied.

Give it a try ! Slowly does it, shoveling food without thinking or even registering what you’re eating is a habit that can be hard to break, so every time you find yourself eating to fast, take a breath, STOP! Put your fork down, CHEW, then take a sip of water.

Remember, eating is one’s of life’s great pleasures, especially when we take time to enjoy the experience.



Easy Weight Loss Tip

For weight loss to happen you need to maintain a balanced blood sugar level. Try changing all the white foods you eat to brown, so instead of white pasta, rice and bread have brown rice, pasta and bread. Brown foods release energy slowly. Try it, its an easy start to a healthier happier you.