Private Gym & Mobile Personal Trainer, Reading
We’ve put together a guide to Nutrition & Weight Management that keeps it simple whilst giving you everything that you need to know to manage your weight and eat well.
To Download, simply right click the link below and save as, alternatively left click to view online….
Enjoy, we hope that you find it helpful
Given the recent spells of hot weather it’s no surprised that we were recently asked ‘why do I need to drink more water?’.
We all know that staying hydrated is important, here’s a simple guide to why:
– your body is ~60% water
– water is used in the cleansing of the blood and removal of waste (kidneys & liver)
– water aids digestion & helps metabolise fat
– you lose water through the production of energy, cooling, breathing & numerous other functions
– the warmer you are from exercise or climate the more you sweat in an attempt to cool down
– therefore if you don’t replace it you begin to dehydrate, disrupting your bodily functions
– dehyradation can have serious effects of your liver & kidney function and lead to
– water keeps the blood runny allowing it to circulate easily, thick, dehydated blood is harder to pump which increases blood pressure and places stress on the heart
…The UK government recommends: we drink 8 glasses a day which = 2litres…
>>> If you wait until you’re thirsty you’re already dehydrated….
TOP TIP
1) Fill 4x 500ml water bottles in the morning and make sure they’re empty by bed time…take them everywhere you go….Take small sips regularly rather than occasional , large gulps…
2) You can flavour your water with sliced fruit, mint, sugar free squash & herbal tea to make it more interesting
When chasing your goals the key to success always starts with effective planning…
There is tons of evidence to support the benefits of High Intensity Interval Training (HIIT), however this can be intimidating when you have injuries and mobility issues….
These don’t need to stop you though as there are plenty of low impact exercises which place minimal stress on your joints & bones, they will however get your heart rate up nice and high.
At our Camps & Classes we make a point of catering for all abilities and offer High & Low Impact Options…
What’s Stopping You!!!
We’ve got a great recipe here for a healthy, homemade hummus – sesame free for those that are allergic or work in allergen sensitive settings…
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![IMG-20180402-WA0002[1]](https://tomshealthfitness.files.wordpress.com/2018/04/img-20180402-wa00021.jpg?w=286&h=286&crop=1 "IMG-20180402-WA0002[1]")
![IMG-20180402-WA0003[1]](https://tomshealthfitness.files.wordpress.com/2018/04/img-20180402-wa00031-e1522684098422.jpg?w=286&h=286&crop=1 "IMG-20180402-WA0003[1]")
Ingredients:
In a food processor, combine all ingredients. Process for two mins or until smooth and creamy. Half way through, use a spatula to push pieces off the edge of the processor.
Serve and enjoy with some fresh vegetable dippers as a super healthy snack…
Fats, Facts & The British Diet
–> First: ignore the horror stories, you need fat in your diet!!!
However, it is not as simple as that…We require specific types of fats and in lower amounts than most of us consume…below are some useful facts:
– Fat = 9kcal/Gram whereas Carbs & Protein = 4kcal/g, Fat is energy dense!!
– Saturated & Trans Fats have no health benefits & contribute to high levels of bad cholesterol
– Excessive fat intake is linked to: obesity, diabetes, heart disease, strokes & cancers
– UK average = 12.7% of our energy comes from saturated fat which is 1.7% higher than recommended & 35% of our total energy consumed is from Fats
– UK average is close to its recommendation for Omega 6 but far from it’s Omega 3 needs
Why We Need (some) Fats
Fats provide us with essential fatty acids which the body cannot produce itself. These are needed to support a variety of functions:
– absorb fat soluble vitamins: A, D & E
– support healthy cholesterol balance
– sources of Omega 3&6 needed to support: brain function, blood pressure regulation & many more
– a source of energy
Types of Fat
It is important to distinguish between the types of fat as there is a considerable difference in requirements and the effect on our health.
Unsaturated
Commonly referred to as good fats, unsaturated fats provide us with all of the essential fatty acids required to perform vital bodily functions. These can be further broken down into 2 categories:
Monounsaturated:
Polyunsaturated:
Saturated Fats:
Commonly referred to as ‘Bad Fats’, they offer no health benefits and can contribute to high cholesterol and a range of health risks.
Sources of Unsaturated Fat:
– Cake, Pastry, Biscuits & Chocolate
– Processed Meat eg. burgers & sausages
– Butter, Cheese, Ghee, Suet, Palm Oil & Lard
– Fatty Meats
Trans Fats:
These are also considered as bad, like Saturated Fat they increase Bad Cholesterol in the body, provide high amounts of calories but no health benefits.
– Found naturally in low levels in some foods
– Also formed from processing vegetable oils from liquids to solids, known as hydrogenation. These are commonly used in processed foods: cakes, biscuits, pastries & Margarine
Tips To Take Away:
– Reduce Saturated & Trans Fat intake, aim for majority of your fats to be unsaturated
– Consume 2-3 portions of Oily Fish/Week (omega 3)
– Grill Meet allowing fat to drain away
– Cook in Rapeseed Oil (minimum amount)
– Engage in regular pulse raising exercise
– Read the labels before you buy
References:
McArdle, W., Katch, F., & Katch, V. (2010) Exercise Physiology, 7th Edition: Nutrition, Energy & Human Performance. Lipincott, Williams & Wilkins. Baltimore
https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/fat.html?limit=1
https://www.nhs.uk/Livewell/Goodfood/Pages/Fat.aspx
This Miso soup tastes great and takes no time at all to make…its full of veg & flavour
Serves: 2
Prep: 5 mins
Cook: 10 mins
Ingredients:
2 Chicken breasts (skinless)
45g miso paste
160g Stir fry veg pack (bean sprouts, carrots, cabbage, red onion)
700ml hot chicken stock
Spring onions
small piece of ginger
Rice noodles x2 nests
½ table spoon fish sauce
one garlic clove, crushed
Cooking Instructions:
Bring a small pan of water to the boil. Slice the spring onions and chicken into very thin strips ~5mm wide.
Fry the spring onions for 2 mins in a drop of hot oil. Add the ginger and garlic and fry for another min.
Stir the Miso paste into the onions and garlic. Add the stir fry vegetables and stir so the vegetables are covered by miso paste. Fry for 2 mins or until the vegetables have cooked down slightly.
Add in the stock and heat until it starts to simmer
At the same time, add chicken to the soup and add the noodles into the boiling water. The chicken is sliced so thin that it cooks in just a few mins. Add the fish sauce.
Once your chicken is white, check it is cooked through.
Once the chicken is cooked, drain the noodles and stir into the sauce.
Serve & Enjoy…
This simple recipe is a low fat, high fibre dish that requires minimal effort but tastes great.
Prep: 5 minutes
Cook: 30-40 minutes
Serves: 2
Ingredients:
– 2 sea bass fillets
– 1 red onion
– half a yellow pepper
– half a red pepper
– half a courgette
– handful of cherry tomatoes
– handful of mushrooms
– black pepper
– herbs of your choice
– paprika
– rapeseed oil
– 2 medium sweet potatoes
Cooking Instructions:
Tom's Health & Fitness 