Monthly Archives: December 2015

December 18, 2015

TOP TIPS FOR EATING OUT.

Eating_out

When eating out it is difficult to keep to healthy options. However, there is no reason you can’t continue to follow your healthy eating plan.

Here are some top tips on how to stay on track and still enjoy meals out.

  • Don’t arrive hungry
    Have a healthy snack before you arrive, making it less likely you’ll need to dive straight into the bread.
  • Avoid starters
    You only need to eat one meal at a time – you’re snacks should keep you going.
  • Special requests
    Most (quality) restaurants will be happy to remove or add small ingredients on request.
  • Protein-based foods
    Ordering a protein-based meal will be healthier and make you feel fuller.
  • Substitute
    All restaurants have vegetables and they should happily replace foods like rice, bread, or potatoes for steamed or grilled vegetables.
  • Green vegetables
    Order these in unlimited quantities to fill you up.
  • Spices
    All spices are fine, so go ahead and give your meal some flavour.
  • No sauces
    If you can’t refuse, request the sauce in a side dish and just have a little.
  • Dressings
    Olive oil and flaxseed oil dressings are good.
  • Dessert
    Occasionally a small dessert is fine, but if you eat out regularly try to avoid or share a smaller portion.
December 11, 2015

FOOD FACT: SWEET POTATOES.

Sweet_potato

  • Sweet potatoes are an excellent source of carotenoid antioxidants.
  • They contain calcium, are high in vitamins A and C and contain thiamine.
  • Sweet potatoes are also high in sugar and therefore should be used sparingly.
  • Sweet potatoes are not related to the potato nor the yam— they are actually a member of the morning glory family.
December 1, 2015

EXERCISE OF THE MONTH: DECEMBER.

Plie

TIPTOE PLIÉ SQUAT

Benefits:
Targets your inner thighs with a ballet-inspired move. Going on tiptoes also tones your calves, and strengthens your glutes.

How to do it:

  • Stand with your feet wider than shoulder-width apart, with your toes pointed out at 45°.
  • Engage your core and hold your arms in front of your chest for balance.
  • Lift your heels off the floor and squat, keeping your knees above your ankles. Pause, then squeeze your glutes to stand up and slowly lower your heels.
  • Start with 2 sets of 15 reps. This can be increased as you improve.