FITNESS, FOOD & FAME!

I'm off to London on Thursday for a photo shoot for the Daily Mirror! They are doing an article on women who are fitter in their 50's than they were in their 20's - and I definately fit the bill!
This prompted me to share some information on eating & exercise.....
All of my clients do some form of exercise - it's a well known fact that a healthy diet combined with regular exercise is the best way to get fitter, have more energy, lose weight and generally feel fantastic!
Whatever time of day you exercise you should eat something before hand, and always drink plenty of water during and after to stay hydrated.
Mornings? Try to eat 20-30 mins before you start, even if it's simple food like a banana or a yoghurt when you wake up.
During the day? If it's a few hours since your last meal have a snack like a handful of dried fruit & unsalted nuts for energy.
Evenings? Aim to have your last meal 1-2 hours before you workout. Include wholegrains (brown rice or pasta), protein (lean meat, chicken, fish or eggs) and plenty of vegetables.
Whatever time you choose, and whatever you do, ensure you eat something afterwards, ideally within an hour. Your body will replenish used up energy stores, so give it something really healthy back, like a fresh fruit or vegetable smoothie.

Happy exercising!

Bev

WHAT HAPPENED TO THE WEATHER?

Hi again, I've just come back from hot 'n' sunny Madrid - what's going on here? My birthday is in July and it's always been a lovely day - must be something in this global warming!
Anyway, back to Madrid. It's a beautiful city, and if you stay central, the main attractions are within walking distance. We visited the Royal Palace, the Prado Museum & Retiro Park, and because it was so hot I had to go into loads of clothes & shoe shops - just to cool off in the air conditioning of course! We also went to see a flamenco version of Carmen - absolutely brilliant!
Eating healthily in Spain is pretty easy. Many coffee shops make freshly squeezed orange juice at breakfast, and there were wonderful stalls selling all varieties of roasted nuts. Tapas is as healthy as you make it. There are many vegetable dishes available, olives, Spanish omelette & paella. I think sharing small dishes is always more fun than one large meal. A great favourite that I've not had before was spicey fried green peppers - absolutely delicious!
As it was so hot it was imporatnt to drink plenty of water, but then in the evening it was time for sangria. We found a lovely restaurant that served organic sangria, which was really good. Madrid also seemed to specialise in Mojitos, so I had to try just 1 or 2!
So if you're off to the sun soon, remember drink lots of water and if you want to eat well, you can - look for fresh food!

Happy eating!

Bev

I'M OFF TO SUNNY SPAIN!

I've just seen the weather forecast for the next 5 days & it's rain! But do I care? No, because I'm off to Madrid for a few days & it's 35 degrees there.
I'm looking forward to sampling the gaspacho (chilled tomato soup), a great selection of tapas dishes & of course, paella. All washed down with a glass or 2 of Sangria - well, I am on holiday!

Wherever you may be off to here are my general tips on healthy eating when you're away:
- If you want to avoid the excess baggage on your return then stick to foods that are grilled, boiled, baked, roasted, steamed, poached or stir fried.
- Eat plenty of vegetables with your meals & enjoy local fresh fruit instead of desserts.
- Watch for creamy dressings & croutons on salads, and try to avoid dishes with the words deep fried, battered, breaded, pastry, cream, butter, rich, coated, dressed or au gratin (with cheese).
- Don't overdo the alcohol or your resolve will weaken, which will lead to poor food choices.
- I'm not saying be good all of the time, but don't indulge every day. Make sensible choices when you can and you will have more chance of maintaining your current weight.

Y viva Espana!

Bev

HEALTHY EATING ON HOLIDAY? IT'S NOT HARD!

You're about to go away for a well earned break. You will no doubt have a fantastic time. Wouldn't it be lovely if you came back, and that fantastic feeling continued because you had not gained any weight? It's unrealistic for most people to lose weight whilst on holiday - but not so hard to maintain your current weight.

Here are my tips:
- avoid pastry, sugary & salty foods and anything fried
- never skip breakfast and enjoy a light lunch
- don't eat a 3 course meal every night
- visit a buffet table just once and don't pile your plate high
- have plenty of vegetables with your meals
- choose fresh fruit if you want a dessert
- drink water throughout the day to stay hydrated
- opt for some alcohol free days andremember, alcohol weakens your resolve

The other important tip is move!
Don't sit idly on the beach. You have plenty of free time so make good use of it. Swim, do water sports, hire a bike or build sandcastles with the kids! Pack your trainers and play tennis, go jogging or visit the hotel gym.

Above all enjoy yourself, focus on having fun and don't pile on the pounds.

Happy holidays!

Bev

EAT WELL WHEN FLYING

Holiday season is fast approaching, and no one wants to gain weight or feel unhealthy whilst they are away. I've seen people drinking pints of beer at 7am, or eating burgers and chips - just because they are on holiday!
Good planning begins at the airport. Anyone who travels regularly will know you have to look for the healthy options - but they are there!

If possible, have a healthy meal before you get to the airport (or take a few healthy snacks with you if it's an early start) then you will not need to eat until you are in the air.
Try to avoid airline catering - it's not the healthiest option! Last time I travelled I was able to buy salads, wraps, sushi, nuts, dried fruit, fresh fruit and yoghurt in the airport shops. Take a picnic on board!
It's best to eat little & often when at altitude as your metabolic functions slow down. Small amounts of food, eaten regularly, should make you feel more comfortable than one large meal.
Once through security remember to buy bottled water to keep you hydrated during the flight - you may need a few bottles for long haul. Avoid coffee and alcohol if possible as they both act as diuretics, causing increased dehydration.

Have a good trip!

Bev

THE SALTY LOW DOWN

TOO MUCH SALT in your daily diet can lead to HIGH BLOOD PRESSURE & FLUID RETENTION, and you are putting yourself at risk of developing HEART DISEASE or suffering a STROKE.
6g salt (approx 1 rounded teaspoon) is needed by the adult body, each day, to control the levels of water in the blood & body fluids.
Deficiency is extremely rare because salt is hidden in many packaged & processed foods, and added widely to takeaway & fast foods.
So 6g a day....check your food labels to see what you are actually consuming. Apart from the obvious, check breakfast cereals, bread, tins & jars, condiments, packaged meat, fish, ham, bacon & cheese.
And then.... do you add more salt when cooking? Or to the food on your plate? It's worth thinking about.
How much do members of your family consume?
REDUCED SALT on a product will have around 25% less than a comparable product.
If you like stongly flavoured food, use herbs & spices, especially garlic, ginger or chilli, to give your meals great taste.
My advice - chuck your salt out! Or at least cut right down on what you use!

Happy eating!

Bev

ARE YOU A CAFFEINE JUNKY?

How many cups of tea or coffee have you had so far today? Or fizzy pop with caffeine? And how many glasses of water have you drunk? If you've had more caffeine drinks you may like to read on......
CAFFEINE is the most widely used mood altering DRUG in the world! Does that suprise you? It's a stimulant and can be very addictive, giving immediate increased alertness, so that people become dependant on it. Now while some people find this a positive effect, as they need to stay awake, there are downsides.
Large amounts can lead to a state of hyperactivity as caffeine stimulates the nervous system. For this reason it's advisable not to drink in the evenings as it can affect sleep quality. Also high blood pressure is a problem, as is dehydration because caffeine is a diuretic.
Another problem is that DRINKING TOO MUCH CAFFEINE CAN HINDER WEIGHT LOSS! This is because it stimulates the pancreas to overproduce insulin, and insulin is a hormone that causes the body to store fat.
Now I'm not saying give it up altogether, as the withdrawal symptoms can be pretty severe with very bad headaches lasting a few days as your body gets used to not getting it's fix! Yes I repeat, it's a drug!
If you drink a lot, perhaps you could have a glass of water between cups of tea or coffee? Go on, give it a try - you'll feel good!

Bev