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“Sort your surroundings” is a great mantra that weight watchers use. If you prepare well and fill the cupboards and fridge with healthy foods and snacks then it’s much easier to eat well and lose weight. Exercise is also easier. You can plan ahead and make time for it. At home you know where the local gym is, or the park and you can keep class appointments or sessions with your personal trainer.
When that routine is broken, however, both eating well and exercising can be left behind in the change of pattern. Many of our personal training clients don’t just have stressful jobs, but jobs that involve lots of travel, both domestic and international. It only takes a few days of “travel eating” to undo weeks of fitness gains and weight loss.
But…it is perfectly possible to eat well when travelling; with these tips and snack ideas you can come back even trimmer than you left.
Plan ahead. Look at your trip as a short military campaign. Plan. Use the internet to check out what restaurants you will be going to; check the menus and earmark some healthier choices. Look on the map to see what shops are nearby. A fruit and vegetable store, or even a Tesco express would be a better choice than a Costa, for example. This information will also help you decide what to pack food wise. This is another travel tip; read on..
Portion control. Just because you are at a business dinner doesn’t mean that you have to go mad. Just be aware of what you are eating…and drinking. If you have followed tip 1 above then you’re already ahead of the game. Think about having a couple of starters and a healthy desert rather than a whopping main. Eat slowly, always have a glass of water to hand – take sips often. Be aware of how full you are.
Stay close to your normal routine. If you are used to eating a certain way, say 3 meals a day, then try to stick to that. If you are used to having smaller meals more often then stick to that.
Don’t switch off! Even if it’s not something you normally do, use a calorie counting app when travelling. These are great and most are free. Myfitnesspal and weightlossresources are two of the best. They just keep you aware of how many calories you are eating. Seeing how many calories are in certain foods is also a great way to make smarter choices that are better calorific value. Simply noting things down on a bit of paper will help, even if you chuck it away afterwards.
Drink smart. On holiday or at a conference, there’s going to be booze. But being aware of some good choices will help you make good choices! See our list of low calorie cocktails; substitute wine and beer for spirits and low calorie mixers. Best tip of all – drink a glass of water between each round.
Have smart deserts. Swap cakes for sorbets. Pastries for yoghurts. See our blog post on healthy eating out options.
Take snacks with you. Just like a short military operation, being prepared and having the right equipment is half the battle. Pack the following:
Keep moving! The other big thing you can do to come back from a trip the same as you went away is of course exercise. This doesn’t have to be structured gym work, but staying on your feet, walking to meetings where possible, taking the stairs and standing when typing will all add up over the course of a day. Structured exercise will also keep you alert as well as trim. Many personal training clients who travel only book hotels that have good gyms. Others go away armed with an exercise routine (part of the DDW service) and some modern, light fitness kit, like a trx. With a bit of knowhow you can do a challenging routine right there in your hotel room.
Most of you should know by now that drinking is the secret fattener. It’s hard enough being careful with your eating, exercising and getting enough sleep (all essential for healthy weight loss), but if you drink then it gets much, much harder.
You could have been looking good after a day of careful eating, but three large glasses of wine later and whoops you’ve just had an extra 350 calories. Or the same as a small meal. Or 1.5 lbs of fat over week. Or 3 stones over a year. You get the idea.
But don’t fret, all is not lost. As per our article on the lowest calorie drinks (anything slimline with a spirit is best) you can still have some fun while staying slim. Here are our6 best low calorie cocktails.
The first step when on a cocktail night out is to ask the bartender to make any cocktails from scratch. Many bars use sugary mixes that have been pre-made but you don’t want these. Instead get your man (or lady) to do it old school. This their actual job, by the way.
1 – Old fashioned
Long before cosmos and mojitos this, the first cocktail to be invented, was being enjoyed. They are clasically simple with few ingredients to mount up the calories or confuse the taste buds.
Granulated sugar, sugar in the raw, or simple syrup can be used to sweeten the cocktail. Use whatever you have on hand. But be sparing.
1/2 teaspoon granulated sugar
2 dashes Angostura bitters
2 ounces bourbon
1/2 teaspoon water
1 twist of lemon peel
2 – Margarita – Without any pre-made sugary stuff, the margarita should be clean and simple. Mix in tequila, lime juice, and a tiny bit of agave syrup or Cointreau. Fresh lime juice and a dash of simple syrup is a-ok too.
3 – Bellini. These can be made with various fruits, but the usual version would be with peach puree. So you’ll be getting some vitamin C. And it comes in a champagne flute. Posh. Pour peach puree into chilled flute, add Prosecco. Stir gently.
4 – Cosmopolitan. Carrie and the girls in SATC didn’t look great by accident. They probably ate well but also knew what cocktails to order. Made of vodka, lime juice, and a splash of cranberry juice, a cosmopolitan barely goes over 150 calories.
5 – Mojitos. The modern mojito has been brought down by a reliance on too-sweet mixers. Always get them made fresh. It should just be white rum, fresh mint, soda water, lime, and just a touch of sugar. Be sure to ask your bartender to comply on the “touch of sugar” and you will be coming in around 150 calories. One of our favourite low calorie cocktails.
6 – Gimlet. These come in a variety of guises and can be made with gin, vodka or tequila. They are both simple and tasty. Gin is the more usual choice; mix with lime juice and a dash of sugar. You can also add cucumber or mint for added zing.
Although Jamie Oliver has recently visited some of the world’s longevity hotspots and recommends certain foods to mimic the lifestyles of centenarians that live there, a US researcher had already made the trip and has published a book about what to eat to prolong not just life, but quality of life.
Dan Buettner spent 10 years looking at communities who lived the longest and then examined their eating habits. People living in these so-called “blue zones” significantly outlive the rest of us, with lower rates of disease like diabetes, heart disease and dementia. They also produce a high proportion of the world’s centenarians.
In his subsequent book “The Blue Zones Solution: Eating and Living Like the Worlds Healthiest People” Buettner says that genes dictate only around 20% of health and longevity, with lifestyle and environment making up the rest.
Where are the Blue Zones?
The zones were in Ikaria in Greece, Okinawa in japan, the Barbagia region of Sardinia, Loma Linda in California (which contains the most seventh day adventists in the US), and Nicoya in Costa Rica.
Rather that preach a tee-total life of diets and abstention, the book says that’s where the western world has actually gone wrong. Self discipline can only hold sway for so long, says Buettnor. These lifestyles of diet and abstention have a failure rate of 90%; the people he spoke to who were over 100 didn’t have super discipline, harsh exercise regimes or diets. The key to their age and great quality of life came from living in a culture that made the right choices without people noticing.
“None of these people set out to be 100” says Buettner; “they are products of their environment”.
So what’s the key? Those living in the blue zones usually did lots of walking, grew their own food and went to bed late, waking up late. But the biggest factor of all is….beans. All those in the blue zones were eating beans; on average a cup a day, and of all varieties. Beans are thus the “cornerstone of every longevity diet”.
The other noticeable element of “blue zone” foods is a lack of meat. In the majority of the blue zones meat is eaten only 5 times a month, and only in a small, “deck of cards” sized portion. Only 5% of their food came from meat, with 95% from plants and vegetables. It isn’t that they don’t like meat, it’s more a case of treating it like a condiment or “special occasion” food than a regular daily item.
Buettner now describes himself s a pescatarian, and believes that our present meat eating will be looked at as we now look at smoking in the 60s and 70s.
The importance of beans is not just down to their protein, fibre and vitamin rich ingredients. It’s the way they effect out gut bacteria, says the author.
“When you eat a lot of meat, the gut bacteria, the flora, of your gut changes to digest it,” says Buettner. “So a certain type of bacteria thrives when you eat a lot of meat; that bacteria causes inflammation, which is at the root of every age-related disease.”
When you eat beans, however, you switch to another type of flora (it is during this changeover that flatulence occurs, but he says it only lasts a couple of weeks), which lowers inflammation and is “highly correlative with lower obesity”.
The author is not a total follower of the blue zone diet. He knows that people will occasionally want to go a bit mad and eat and drink what they want. He recommends instead reshaping your environment gradually, so changing shopping patterns over a few weeks, walking more and other small but significant lifestyle changes.
He says the single most surprising thing he found was that nobody who has lived a long time ever set out to. “Longevity is not something to pursue,” he says. “It is something that ensues.”
The Blue Zone Foods
Vegetables: Fennel, kombu (seaweed), wakame (seaweed), potatoes, shiitake mushrooms, squash, sweet potatoes, wild greens, yams.
Fruits: Avocados, bananas, bitter melons, lemons, papayas, plantains, tomatoes, pejivalles (peach palms).
Beans: Black-eye, lentils, chickpeas, fava beans, black beans, other cooked beans.
Grains: Barley, whole-grain bread, brown rice, maize, oatmeal.
Nuts and seeds: Almonds, all other nuts.
Lean protein: Salmon, soy milk, tofu.
Dairy: Feta, pecorino.
Added oils: Olive oil.
Drinks: Coffee, tea, red wine, water.
Sweetener and seasonings: Garlic, honey, mediterranean herbs, milk thistle, turmeric.
Eat at least three of these blue-zone foods daily: beans, greens (spinach, chards, kale, fennel tops, beet tops), sweet potatoes, nuts, olive oil, oats, barley, fresh fruit, green or herbal tea, turmeric.
Food principles from the blue zones
1. Plant slant: Aim for 95pc of your food to come from a plant or plant product.
2. Retreat from meat: Eat this no more than twice a week.
3. Fish is fine: Eat up to one fillet daily.
4. Diminish dairy: Cow’s milk doesn’t figure much in any of the blue zone diets.
5. Occasional egg: No more than three a week.
6. Daily dose of beans: At least half a cup of cooked beans daily.
7. Slash sugar: No more than seven added teaspoons a day.
8. Snack on nuts: Two handfuls a day.
9. Sour on bread: Replace white bread with sourdough or 100pc wholewheat bread.
10. Go wholly whole: Eat foods that are recognisable for what they are, eg, made of a single ingredient, be that raw, ground, cooked or fermented.
We’ve all heard about fasting diets or variations of them. Some advocate eating a healthy balanced diet all the time but cutting calories to about 25% of required maintenance energy for 2 days of the week. Others preach the benefits of fasting for 16 hours a day and eating for 8 hours only.
Some believe that these fasting diets replicate the way we evolved to live as cavemen, a point which we have not yet gone beyond; stone age man would have gone for periods of fasting while hunting and gathering, then feasting on the rewards.
Recent studies have shown that this can lead to weight loss, correct hormonal balance, improved sleep and improved blood markers. Blood markers are signals that show levels of growth hormones, which can be lowered by feast/fast diets. When growth hormones are lowered, the body moves from “growth” mode to “repair” mode. This in turn leads to a lower risk of disease, a longer lifespan and healthy weight levels.
Variations of the feast/fast are the 5:2 (probably the most well known), the ADF diet (alternate day fasting) and the 16:8 as described above.
However, as there have, as yet, been few studies on feast/fast diets, scientists are loath to recommend them for fear of liability. But now they say they have developed a five-day, once a month diet that mimics fasting and is also safe and effective. In a new study funded by the ational Institute on Ageing in the US, participants who intermittently fasted for a period of three months had reduced risk factors for an amazing variety of issues: ageing, cancer, diabetes and cardio-vascular disease.
The scientists behind the study likened mimic fasting as a way to “re-boot” the body, cleaning out damaged cells and regenerating new ones. So how does it work? For 25 days a month those in the study ate normally. Some good, some bad, some mediocre. Then on day 26 they ate only 1090 calories consisting of 10% protein, 56% fat and 34% carbohydrate. Then on days 27 through to day 30 calories were reduced further to 725; 9% protein, 44% fat and 47% carbohydrate. On these low calorie days they consumed 54 to 34% of their average daily maintenance calories. Foods typically eaten during this stage were vegetable soup, kale crackers and chamomile tea.
The participants in the study completed 3 cycles (or 3 months) of the mimic fasting, after which researchers measured them, finding lower bio-markers and risk factors for disease – with no side effects.
Petronella Ravenshear, a nutritional therapist in London, said that the new diet “is less of a stressor on the body than complete fasting.”
“It supplies most of the carbohydrates in the form of vegetables which are packed with phytonutrients and minerals and positively good for us, rather than grain-derived carbohydrates which don’t supply much except sugar,” she said.
Read more about mimic fasting here.
If you would like your children to eat their greens you really need to start early, says a study released last week by University College London. It shows how to make babies like vegetables – if they are fed them in the first 15 days of weaning. For the study, researchers asked mums to introduce their babies to a variety of vegetables (five a day) over the course of 15 days during weaning. Then, after a two week Hiatus with no vegetables, they were then fed an unfamiliar vegetable, artichoke puree. The artichoke puree was also fed to an opposing control group who’s babies had been weaned on baby rice.
When the scientists measured how much of the puree the babies had eaten, and asked the mums how keen their little ones were on the puree, on a scale of 1-9, they found that the veggie babies had eaten twice as much as those who had previously been on the baby rice. The mums of the vegetable group also said that their babies had “quite liked it”, with an average score of 6.7/9. Those in the other control group only scored their babies 4.3. So as soon as weaning starts, start the veg – this is how to make babies like vegetables
Many people will also agree that what you are given at a young age influences what foods you like when you grow up. So start them early, be patient, and you will reap the rewards!
Good news chocolate lovers. A new study by scientists at the University of Aberdeen shows that eating up to two chocolate bars a day could lower the risk of both heart disease and strokes. Cardiovascular disease was found to be 11% lower in chocolate eaters and the risk of associated death was reduced by a whopping 25%.
The study, whose results have just been published in the medical journal Heart, followed 25,000 people in Norfolk over a period of 12 years. During the study period, 14% of those studied suffered an episode of fatal or non-fatal heart disease or stroke. Those eating chocolate however were the least likely to suffer from either of the two diseases. Higher chocolate intake was also found to correlate to lower levels of inflammation, lower blood pressure and lower body mass index.
The researchers did comment that the results were”somewhat surprising”, especially as the good results were not just associated with those eating dark chocolate, but were a,so found in candidates who ate milk chocolate too, despite its high sugar content.
Protein is one of the major, or macro nutrients that we must have in order to stay alive, healthy and functioning properly. If we do not get enough protein then our muscles will begin to atrophy or waste (keep in mind that the heart is a muscle) and general functioning of the human body will be impaired.
In terms of weight loss, protein is essential in maintaining lean muscle mass. Lean muscle mass is one of our key metabolic drivers, using energy even when you are not active (unlike lazy fat) and the higher our metabolic rate, the more energy we need every day so the easier it is to lose weight on a calorie controlled diet. More output gives you leeway with input or eating.
It also plays a key role in keeping us feeling full and preventing overeating. Protein contains the lowest amount of calories per gram (along with carbohydrate) at 4calories/gram, so we can eat a lot of it without taking in excess energy. It is also more difficult for our gut to turn into energy than carbohydrates. Thus eating protein does not effect blood sugar levels min the same way as a carbohydrate does, leaving us feeling fuller for longer. It also takes more energy to digest than other macro-nutrients, further boosting your metabolic rate.
How much protein?
A good guide as to how much protein you should have is 1.0g – 1.8g of protein per kg of bodyweight per day. If you are very active try to consume the higher amount, if you are aiming for weight loss try for the lower end of the scale.
When should I have protein
Ideally you should include protein in every meal. Even if you are eating some starchy or sugary carbohydrate, the inclusion of protein will moderate the insulin response to these easily-digestible doors. This means that you will have more even blood sugar levels and feel less hungry during the day. Most importantly. you should aim to have at least 30g of your daily protein dose at breakfast. That’s two eggs and some cottage cheese. After fasting all night, fuel in the blood and liver will be running low, so your body may start drawing on lean muscle as fuel if you don’t replenish its protein stores first thing. Studies have also found that protein rich breakfasts help to regulate your appetite all day.
Is all protein the same?
No. Although nuts and seeds contain protein, they also contain lots of good fats. Although they are healthy therefore, they are very calorific, and so should be treated with care if you are looking to lose weight. The most “efficient” proteins are usually found in animal sources; these have the best ratio of protein to calories. That is what our list covers today. Nuts and seeds fall just outside the top 10 because of this high calorie content.
What if I’m vegetarian?
Although a bit more difficult, getting enough protein as a vegetarian is not impossible. Combining two foods that are incomplete proteins to make complete proteins works week. Beans with toast, brown rice and beans, are both good examples. Most low calorie cheeses are good sources of protein, as is tofu, hemp seed, buckwheat and quinoa.
What if I’m on the go?
It may not be practical to carry multiple chicken breasts around – although having a ready made chicken salad in a tupperware box is great, so try these portable protein snacks:
Top 10 best sources of protein by protein/calorie ratio
1 – Egg whites.
|Protein in 100g||1 cup (245g)||Protein to Calorie Ratio|
|13g||26||1g protein per 4.4 calories|
2 – Fish (Tuna, salmon, Halibut).
|Protein in 100g||3oz Fillet (85g)||Protein to Calorie Ratio|
|26g||22g||1g protein per 4.5 calories|
Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g)
3 – Lean chicken breast.
|Protein in 100g||3oz serving (85g)||Protein to Calorie Ratio|
|18.3g||16g||1g protein per 4.6 calories|
Other chicken and turkey: Chicken Leg (69g) provides 18g protein. Chicken Thigh (37g) provides 9g protein. 3oz serving of Turkey Breast (85grams) provides 26g protein.
4 – Low fat cheese.
|Protein in 100g||1oz Slice (28g)||Protein to Calorie Ratio|
|32g||9g||1g protein per 4.7 calories|
Other cheeses: Low-fat Cottage Cheese (5g), Low-fat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). Protein per 28g serving.
5 – Pork chops
|Protein in 100g||1 Chop (134g,~5oz)||Protein to Calorie Ratio|
|25g||33g||1g protein per 5.2 calories|
Other pork: Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein.
6 – Beef and veal.
|Protein in 100g||3oz Slice (85g)||Protein to Calorie Ratio|
|36g||31g||1g protein per 5.3 calories|
Other beef and veal: T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein.
7 – Tofu
|Protein in 100g||3oz Slice (85g)||Protein to Calorie Ratio|
|7g||6g||1g protein per 7.4 calories|
8 – Beans (Soy)
|Protein in 100g||1 cup (172g)||Protein to Calorie Ratio|
|17g||29g||1g protein per 10.4 calories|
Other beans high in protein per cup: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g)
9 – Whole eggs.
|Protein in 100g||1 Large Egg (50g)||Protein to Calorie Ratio|
|13g||6g||1g protein per 12 calories|
10 – Yoghurt, milk, soya milk.
|Protein in 100g||1 cup (245g)||Protein to Calorie Ratio|
|6g||14g||1g protein per 18 calories,|
It’s all good and well having your PT help you to eat healthily, sort out your kitchen and weekly shop so that you are all prepared to eat well, but when you go out it can be easy to undo a weeks’ good work in just one meal.
However you can make healthy choices when eating out; it will still be tasty and you will still have fun, but with less calories.
Here are five points with some concrete examples of how to make healthy choices eating out.
1 – Be prepared to tailor-make dishes. Remember that you are the customer, so be prepared to be just a little awkward and ask for things to be changed – cooked differently, things added or taken away and so on. So if a dish comes with roasted potatoes, ask if they can do some sweet potatoes or brown seasoned rice instead. If something is fried, ask if it can be grilled. Always have dressings on the side – and just add enough to taste. Quite often a salad can be made very calorific by adding lots of dressing.
2 – Always order a salad based starter, even before considering the main course. This way you will already be feeling less indulgent when you chose the main and will be less likely to have desert. Scientists at Pennsylvania State University discovered that volunteers who ate a salad before the main course ate fewer calories overall than those who didn’t have a first-course salad. Olives and nuts are good too, but don’t have too many as they are quite calorie dense.
3 – Check the menu before you leave home. Nearly all restaurants now have a menu on their website. By looking through it you will be ready to make good choices rather than arrive hungry and mentally switched off. It’s in these moments of relaxation that bad things can happen.
4 – Avoid breads. It’s ever so easy to go for some garlic bread, pate and toast or some sort of bread selection with olive oil. The latter is a oil songs soaking up a hugh amounts of calories from the oil and delivering them in a starch wrapped meal that will spike blood sugars and cause more eating later on. The same goes for the pate and the bread selection. Have salad and protein if possible.
5 – Swap foods.
Exchanging one food for another is a crafty way of eating out healthily.
Therefore some great restaurant-specfic guides on the cooking light website, one of our favourites.
Elderly people who eat spinach and other leafy greens stay smarter than those who do not, shows a new study. Just one to two helpings a day can give you the brain power of someone eleven years younger. Scientists believe that the natural colourings lutein, beta carotene combined with vitamin K and vitamin B9 are behind the brain-protective properties of spinach.
The researchers, from Rush University in Chicago, studied 950 people with an average age of 81. By looking at their nutrition and then performing rigorous mental tests every year for ten years, they discovered that the brains of those eating even small quantities of leafy greens on a daily basis aged more slowly. The effect was marked, showing a brain age 11 years younger than counterparts who did not eat leafy greens as much.
Dr Martha Morris who led the research said: ‘Losing one’s memory or cognitive abilities is one of the biggest fears for people as they get older.
‘Since declining cognitive ability is central to Alzheimer’s disease and dementias, increasing consumption of green leafy vegetables could offer a very simple, affordable and non-invasive way of potentially protecting your brain.
‘With baby boomers approaching old age, there is huge public demand for lifestyle behaviours that can ward off loss of memory and other cognitive abilities with age.
‘Our study provides evidence that eating green leafy vegetables and other foods rich in vitamin K, lutein and beta-carotene can help to keep the brain healthy to preserve functioning.’
Along with spinach, vitamin K, lutein and beta-carotene are also found in kale, tomatoes, carrots and peppers. So even if you are not as fond of spinach as Popeye, there are other options!
It’s often the case, especially for those that work odd or late hours, that you get the hunger attack late on before you go to bed. Although this is not the best time to be eating – eating while activity levels are low means that you are much more likely to store this energy as fat – there are some steps that you can take and things you can eat that will help avoid weight gain. So here are some healthy late night snacks.
Of course the first thing to do is to try and not get hungry in the evening in the first place. When we eat our blood sugar levels rise. This energy is then either used for activity, or if you are relaxing, insulin is released, instructing the cells to store this energy; some of it in the muscles and liver, but some of it as fat. It’s better, therefore, to try and match food intake to energy levels. So try to eat earlier in the day when activity levels are higher.
Planning also helps. If you can make healthy food to have during the day (or when you are most active) this will avoid any skipping of meals and then the late night hunger attack.
The second pointer is to give yourself at least an hour before eating and going to bed. Again, this makes it less likely that you will store energy taken on as fat.
Try not too have too much sugar or refined and processed carbohydrate either. This is very easily processed by the gut into blood sugar.
The final rule is to try and keep below 300 calories. Anything more and you will be in an energy surplus-fat-storing-state.
1 – Berry yoghurt shake. A natural yoghurt (Greek has the lowest sugar content) blended with berries contains a low GI fruit, oodles of vitamins, protein and fat to fill you up less calories than crackers.
2 – Frozen blueberries with cream. Use whipping cream to keep the calories low. Low in sugar, high in nutrients, with a bit of fat and protein to boot.
3 – Humous with crudités. made from chickpeas, homous contains a bit of protein, lots of complex carbohydrate and very little sugar. Dip with vegetables or fruit like cucumber and carrot batons.
4 – Scrambled eggs. Not just for breakfast, but quick and filling anytime. Add chillies, green and red sweet peppers and even some cheese for extra interest.
5 – Low GI fruit. Avocado and coconut (ok, it’s a nut) are healthy and filling and won’t spike blood sugar. But berries and even a green apple will work too.