Eating out this weekend? You must read this...

With a little bit of knowledge and preparation a meal out can be turned from an unhealthy culinary splurge mostly consisting of impulse driven choices into a healthy and enjoyable meal that leaves you without that bloated, uncomfortable fullness and that post sugar rush from a sugar laden dessert.

An occasional meal out may not cause much of a problem, however if you regularly opt to dine in restaurants or eat ready prepared food out the following tips may be of help to you:

1. Look ahead at the menu.  If you have time, select your choices before you go, looking at the online menu etc, will give you time to make healthier choices in advance.

2. Choose your protein source first. Always choose the protein that will make up the bulk of your meal.  For example chicken , steak, fish etc and then fill up on vegetables to accompany that choice.

3. Ask that no bread be brought to your table before the meal.  Filling up on bread prior to a meal will only add to that bloated feeling later on and leave little room for the healthy protein and vegetables that should form the bulk of your meal.

4. Ask for half portions of carb heavy starches such as potatoes, chips, rice etc. Again, this will help avoid that heavy fullness at the end of the meal and allow more room for the vitamin and mineral rich vegetables.

5. Ask for dressings and sauces to be on the side. A healthy salad can be turned into a sugar laden plate if its drenched in unhealthy dressings.  If the sauces and dressings are on the side you can be the one to decide how much you will add to your food.

6. Opt out of the fried-on-the-side options. These deep fried options cooked in unhealthy vegetable oils are one of the most unhealthy options, so go for those simple options instead that are not fried. 

7. Eat a healthy protein rich snack 1 hour before you go out. Half an apple with some almond nut butter should help curve those cravings and impulse decisions.

8. Skip the sugar laden fizzy drinks or fruit juices. Yes even the so called healthy 'fruit juice' options can be full of sugar.  Go for sparkling water with lemon and lime slices instead.

If you have any tips of your own we would love to hear them.  

Top 5 Foods to Buy Organic

Switching to a diet that is mainly organic can be pricey but many would argue worth every penny.    The benefits of organic food go well beyond just taste. 

Many studies have illustrated the greater antioxidant levels and drastically lower levels of pesticides and heavy metals contained in organic food.  The very chemicals that may lead to ill health and a toxic build up within our bodies. Organic food is also far better for the environment and animal welfare.

However switching to a fully organic lifestyle is well beyond most peoples reach.  Many clients of Red Hot Personal Training ask which foods would be the most beneficial to change to organic?  So we thought we would detail our 'Top 5 foods to buy organic'. 

1. Milk - Organic milk contains higher quantities of healthy Omega-3, Vitamin E and Beta-carotene than regular milk and does not contain fertility hormones, pesticides or unnecessary antibiotics.
2. Soft Fruit - Such as strawberries, raspberries, blueberries are a wonderful addition to your daily diet containing many health boosting properties. However, non organic fruits with soft skins can absorb the pesticides that they are sprayed with and prove difficult to wash off.  
3. Eggs - Organic eggs are a fantastic source of protein and vitamins.  The wonderful yellowy-orange egg yolk produced by free range and organically reared chickens is packed full of goodness. However, non organic eggs may contain pesticide residue through their feed which ultimately ends up on your plate.
4. Bread - As a nation we love our bread so it makes sense that something we eat so regularly is switched to a healthier loaf.  Again, organic bread contains far less pesticide residues.    
5. Meat - Yes its a bit pricey but shop around and you can find some great deals (make use of your freezer if you buy in bulk!).  If you want to reduce your exposure to antibiotics it makes sense to buy organic here even if you end up using less meat and substitute with more vegetables, lentils, beans etc in the recipe.

The list could go on but a few little changes could make a big difference to your chemical exposure and the environment. :) x

A nutritious, body moisturising, face cleansing wonder

Here at RHPT we love coconut oil.  It has an impressive array of nutritious and beauty benefits.

COCONUT OIL IS VERSATILE, HEALTHY AND MAKES FOOD TASTE GOOD

Coconut oil does not produce an insulin spike in your bloodstream after consuming it but does provide you with energy that could help fuel your workouts. It is comprised of medium chain fatty acids (MCFA) which are immediately converted by your liver into energy rather than being stored as fat. 

Here's two top ways to use coconut oil:

1. Try eating a small spoonful on its own before a workout or adding it to homemade soups, tea or coffee. We highly recommend using it instead of  vegetable oils for cooking (much healthier alternative as it can withstand higher temperatures without being damaged like other oils). 

2. We also love to use coconut oil as a facial cleanser, pre- shampoo hair conditioner, body moisturiser and a make up remover!  Massage a small amount of coconut oil onto your face and over your eyelids to remove eye make up and simply wipe away using cotton wool pads and there you have it, an inexpensive make up remover, excellent facial cleanser and a moisturiser in one!

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