trainer tom

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.

TrainerTom 07716233664

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 !!

TrainerTom 07716233664

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.

Ingredients:

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.

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

Ingredients 

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.

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

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.

TrainerTom

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.

TrainerTom.

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.