Over indulged on your holiday?

Sun, sea, sand, adventure, good food and drink, thats what holidays are made of! Time spent outside in the fresh air relaxing with our friends and families (as much as you can with children!) can be so good for the body and soul offering a break from the norm and a chance to explore pastures new. 

However we all know how carried away we can get with overindulging in the local food and alcohol and before we know it the pounds have crept on.

Worry not, the damage can be minimised and you can set yourself back on track within days. Follow the steps below to feel more energetic, lighter and for your clothes to not fit so snuggly!

1. Don't panic - Its tempting to think "oh well I am never going to lose the weight". Now you are back home, fill your basket with wholesome healthy foods on your first food shop. Limit processed foods, especially those containing sugar, refined vegetable oil and processed highly refined carbs such as pasta and crackers.

2. Exercise everyday for at least 20 minutes - A combination of both cardio and resistance exercise is crucial to burn body fat and tone up at the same time.

3. Up your water - Ensure you are drinking enough pure water daily as flying and drinking alcohol all dehydrate the body. Every cell in your body requires water and it also helps with weight loss and increasing energy.

4. Get in those zzz's - Flying through timezones or enjoying long summer evenings can mean less sleep. Sleep is a time for the body to repair and again can make a big difference to energy and when trying to lose weight.

5. Try this meal plan below for the next 5 days:

• Key principles are:

  • 3 x meals a day

  • No snacks between meals

  • Meals made up of steamed and or raw vegetables and salad, a source of protein and a source of healthy fat. (No potatoes, rice, pasta etc.)

• Breakfast example:

  • Pea, onion and spinach omelette cooked in butter or coconut oil

• Lunch example:

  • Avocado, lettuce, cucumber, radishes, celery with turkey slices (fresh from the deli is possible)

• Dinner example:

  • Homemade chicken and vegetable curry (made with spices and coconut milk) served with cauliflower rice

For more information and if you would like the help of a personal trainer please contact Red Hot Personal Training for an initial consultation. Don't forget to subscribe to receive our free blogs. 

Ooooh you must try these little coconut macaroon treats!

Okay okay, I know that we suggest keeping away from sugary foods as it can lead to a huge variety of health problems including weight gain, lethargy and insulin spikes amongst many others. However, we do understand that the transition to sugar freedom can be difficult for most people, even the most committed! An occasional treat recipe made from good quality ingredients with no added nasties and using natural sugars can sometimes be a great addition to your recipe collection.  

You could also try these in your children's lunch boxes (and yours alike) to help in the transition of weaning off sugary ready made snacks. These macaroons are also suitable for those who are gluten-free, dairy-free, vegetarian and vegan.

Ingredients

• 80g desiccated coconut
• 125ml full-fat coconut milk 
• 1tbs coconut flour
• 2-3 tsp honey (raw honey is best)
• 1/2 tsp vanilla extract
• Pinch sea salt

Method

1. Preheat the oven to 180c and line a baking sheet with baking parchment.
2. Add all the ingredients into a saucepan and stir on a gentle heat for 4 minutes until the mixture is thickened and combine the coconut milk. Remove from the heat and leave to cool slightly.
3. Using a tablespoon scoop out the mixture one spoonful at a time and make into balls then flatten them down slightly on the baking sheet.
4. Bake them for 12-15 minutes, keeping an eye on them and removing when they just start to brown at the edges.
5. Remove from the oven and leave to cool completely and enjoy!

Let us know what you think.