July often signifies the start to summer, the sun comes out, the kids have time off school and there is the temptation of BBQs, Buffets and Booze.
It’s not a case of locking yourself in your house for the whole summer; it’s more a case of being sensible on what you eat. We have provided a list of Bread rolls and their calories so you can enjoy a guilt free burger plus a look at what is the best alcohol to drink at a BBQ. Remember you can have a treat, it is about a lifestyle not a diet and we want you to enjoy yourselves. However, be aware that these calories will go towards your daily target and you don’t want to go over too many times. To help with this we have provided a selection of seasonal tasty treats and meals that will leave you full, nourished and on track for a slimmer summer.
Chicken Tikka Skewers
What you need (serves 4)
- 150g pot low-fat natural yogurt
- 2 tbsp hot curry paste
- 4 boneless, skinless chicken breasts, cubed
- 250g pack cherry tomatoes
- 4 wholemeal chapatis, warmed, to serve
For the cucumber salad
- ½ cucumber, halved lengthways, deseeded and sliced
- 1 red onion, thinly sliced
- handful chopped coriander leaves
- juice 1 lemon
- 50g pack lamb’s lettuces or pea shoots
How to make it
- Put 8 wooden skewers in a bowl of water to soak. Mix the yogurt and curry paste together in a bowl, then add the chicken (if you have time, marinate for an hr or so). In a large bowl, toss together the cucumber, red onion, coriander and lemon juice. Chill until ready to serve.
- Shake off any excess marinade, then thread the chicken pieces and cherry tomatoes onto the pre-soaked skewers. Cook under a medium grill for 15-20 mins, turning from time to time, until cooked through and nicely browned.
- Stir the lettuce or pea shoots into the salad, then divide between 4 plates. Top each serving with 2 chicken tikka skewers and serve with the warm chapatis
214 calories per serving,
Protein 37g, carbs 8g, fat 4g, saturates 1g, fibre 1g, sugar 7g, salt 0.61g,
What you need (serves 2 – can easily be doubled to serve 4)
- 2 sweet potatoes, cut into wedges
- olive oil
- 400g extra lean minced pork
- 1 tbsp Thai red curry paste
- 1 red onion, ½ grated, ½ finely diced
- small bunch coriander, chopped
- 1 mango, diced
- 1 red chilli, finely chopped
- ½ lime, juiced
- Little Gem lettuce, to serve
How to make it
- Heat the oven to 200C/fan 180C/gas 6. Toss the potato wedges with 1/2 tbsp olive oil. Put on a baking tray and sprinkle with salt. Bake for 20-25 minutes until tender.
- Meanwhile, mix together the pork, curry paste, grated onion and half the coriander. Season and form into 4 burgers. Brush the burgers with a little oil then grill or griddle for 5-6 minutes each side until they are cooked through.
- For the mango salsa, mix the mango, chilli and the rest of the coriander with the lime juice. To serve, put a burger on top of some little gem leaves and spoon over some salsa. Serve with the sweet potato wedges.
242 Calories per serving, Protein 23.6g, carbs 27.9g, fat 4.8g, saturates 1.6g, fibre 4g,
Halloumi Wrapped in Red Pepper
What you need (serves 4)
- 4 red peppers
- 200g block halloumi cheese, sliced into 4
- 1 red chilli, finely chopped
- oregano chopped to make 2 tsp or 1 tsp dried
- 4 black or green olives, cut into slivers
- 1 lemon, zest and juice
How to make it
- Grill or roast the red peppers whole until they begin to soften (if you like them skinned, keep going until you can skin them). You need them soft enough to wrap the cheese but not too soft or you won’t be able to cook them again.
- Open out each red pepper by making a cut down one side and trim the tops and bottoms off so you end up with a strip. Put a slice of halloumi in the center of each strip. Sprinkle over some lemon zest and juice, divide the chilli, oregano and olive between them, then roll the red pepper around the halloumi. It doesn’t matter if the cheese sticks out at each end. Tie the rolls with some kitchen string that you have soaked in water (or secure with a cocktail stick) and press down with the palm of your hand so they flatten slightly.
- Heat the barbecue. Barbecue the red peppers on both sides for 5 minutes or until they are starting to char and the cheese is softening and browning at the ends (keep an eye on the string as it could burn off).
206 Calories per serving, protein 11.6g, carbs 10.3g, fat 13.4g, saturates 7.5g, fibre 2.5g,
BBQ Chicken Burgers
What you need (serves 4)
- 4 skinless, boneless chicken breasts
- 4 rashers bacon (optional)
- 4 large burger buns, sliced in half
- lettuce, tomato and red onion, to serve
For the sauce and marinade
- 4 tbsp tomato ketchup
- 4 tbsp brown sauce
- splash chilli sauce (optional)
- 2 tsp clear honey
- 2 garlic cloves, crushed
How to make it
- Make the sauce and marinade by mixing everything together in a large bowl, then put a few spoonfuls aside. Slice halfway into the thickest part of each breast and open it up like a book. Flatten down slightly with your hand, then toss in the bowlful of marinade to coat. Chill for as little, or as long, as you have time to.
- Barbecue the chicken for about 10 mins until completely cooked through, turning so it doesn’t burn but is nicely charred and sticky. Cook the bacon at the same time until crisp, if using, and toast the buns. Assemble the burgers with lettuce, slices of tomato, onion and the reserved sauce on the side for dolloping on top.
406 Calories per serving, Protein 43g, carbs 48g, fat 6g, saturates 2g, fibre 2g
Jerk pork & pineapple skewers with black beans & rice
What you need (serves 4)
- 400g pork fillets, cut into 4cm chunks
- 2 tbsp jerk or Creole seasoning
- 1 tsp ground allspice
- 1 tbsp hot chilli sauce, plus extra to serve (optional)
- 3 limes, zest and juice 1, other 2 cut into wedges to serve
- ½ small pineapple, peeled, cored and cut into 4cm chunks
- 1 tbsp vegetable oil
- 200g basmati rice
- 400g can black beans, drained and rinsed
How to make it
- Mix together the pork, jerk seasoning, allspice, chilli sauce, if using, lime zest and juice, and some seasoning. Thread the pork and pineapple onto metal skewers (or pre-soaked wooden skewers) and brush with the oil.
- Cook rice following pack instructions. Drain well, then put back in the saucepan with the beans, stir and keep warm.
- Meanwhile, heat a griddle pan until very hot. Cook the skewers for 3 mins on each side until nicely charred and the pork is cooked through. Serve skewers with the beans and rice, extra chilli sauce, if you like, and lime wedges for squeezing over.
451 Calories per serving, Protein 30g, carbs 57g, fat 10g, saturates 3g, fibre 6g,
Spicy Yogurt Chicken
What you need (serves 4)
- 8 skinless chicken drumsticks
- 142ml pot natural yogurt
- 1 tsp chilli powder
- 1 tbsp ground cumin
- 1 tbsp ground coriander
- 2 tsp ground turmeric
How to make it
- With a sharp knife, make a few slashes in each drumstick. Mix the remaining ingredients in a bowl, season to taste. Add the drumsticks, rubbing the mixture well into the meat. If you have time, cover and chill for 30 mins.
- Remove the drumsticks from the marinade, shaking off the excess. Cook them on the barbecue for 20-25 mins, turning occasionally, until cooked through.
229 Calories per serving, Protein 37g, carbs 6g, fat 7g, saturates 2g, fibre 0g
New potato & tamarind salad
- 1½ tbsp tamarind pulp or paste
- 50g golden muscovado sugar
- 1 tbsp ground cumin
- thumb-sized piece ginger, chopped
- 1.2kg new potatoes
- 3 tbsp natural low-fat yogurt
- 4 tbsp chopped coriander
How to make it
- To make the dressing, put the tamarind pulp in a small pan, pour over 75ml boiling water and add the sugar, cumin and ginger. Simmer, without a lid, until the dressing thickens and becomes syrupy, about 10-15 mins. It should have a pleasant tang – add extra sugar if needed.
- While the tamarind is cooking, bring a large pan of salted water to the boil and add the potatoes. Return to the boil and cook for 15 mins until tender. Drain, then cool slightly before halving them. Transfer to a big mixing bowl and spoon over the dressing, gently stirring to make sure the potatoes are well coated. Drizzle over the yogurt, scatter over the coriander, and serve warm or at room temperature.
196 Calories per serving, protein 5g, carbs 42g, fat 1g, saturates 0g, fibre 3g,
HIDDEN CALORIES AT BBQs
The bread rolls –
Calories Per Roll
Asda large Brown Roll
Kingsmill White rolls
M&S Crusty Roll
Tesco Large White Bap
Tesco White soft Roll
When eating Burgers or Hot Dogs at a BBQ be aware the bread roll is often more calories than the burger itself! Chose carefully or leave the bread alone altogether.
Alcohol at BBQs
If you are going to drink at a BBQ which is the best drink to have?
|Magners / Bulmers||1 Pint||233|
|San Miguel||1 Pint||256|
|John Smiths||1 Pint||153|
|Tetley Smoothflow||1 Pint||187|
|Moet et Chandon||250ml||190|
|Jacobs Creek Sparkling||250ml||190|
|Smirnoff Ice||1 Bottle||157|
|Barcardi Breezer||1 Bottle||154|
How to drink less and save calories
- Alternate a glass of wine with water or low-calorie soft drink, or try adding soda water to a glass of wine to make a long refreshing spritzer – lots of ice too!
- Go for a small glass of wine (125ml), rather than a medium (175ml) or large (250ml) glass and steer clear of special offers like ‘buy two large glasses and get the bottle of wine free’ – a saving for your purse as well as your hips/bum/tum!
- If you are drinking wine at home always use a small glass (125ml) and keep the bottle in the kitchen so you have to get up to have another. This might give you enough time to decide not to have a refill. Add lemonade to make the drink longer!
- Cut down the alcohol in wine by swapping your usual strength of wine for a lower strength. Some wines can have an ABV (Alcohol by Volume) as high as 14% or 15%. Low-alcohol wines have ABVs of 9% and lower.
- Bottles of beer have less in them and is a good way to reduce the calories, Carona for example has just 139cals in a bottle compared to nearly 200cals in a pint of lager.
There are many different diets available. New Life Training has researched many of the most popular schemes. Then using the science behind weight loss and real peoples feedback we have devised a weight loss program that is safe, effective and that can provide a long term solution to weight management and a healthy lifestyle.
Some of the most commonly used diets are shown here, though you may come across other variations of these. It is important to understand these diets and what they can do to you both long term and short term. With New Life Training you may not get the quick results some of these diets provide, but we are sure we will create a lifestyle that will keep you thinner and healthier for longer.
HIGH PROTEIN DIETS
Theory – high protein (low carbohydrate) diets suppresses the appetite through the bodies reliance on fat metabolism, i.e. If the body isn’t given carbohydrates it will inefficiently burn fat instead.
Short term – people tend to consume less food as only the protein parts of meals are consumed, the reduction in calories results in weight loss
Long term – can lead to a reduction in energy levels, head-aches, bad breath and gastrointestinal problems. This diet can produce excessive strain on the liver and kidneys and is likely to cause dehydration. This diet is also often high in saturated fat from the animal fats which are in the protein foods.
Theory – based on severe calorie restriction
Short term – this diet is really easy to prepare are has immediate results which makes it very attractive to people
Long term – does not encourage lifestyle change. The significant reduction in calories will have a negative effect on your metabolism as the body breaks down the lean body mass to fuel the body. The food is often bland and boring and makes any sort of social life difficult.
HIGH FIBRE DIETS
Theory – stops you mixing carbohydrates and proteins in the same meal. This is based on the theory that the enzymes used to break down each food group will work more efficiently if no other food group is present in the stomach at the time.
Short term – It speeds up the passage of food through the digestive system. Adequate fibre intake has numerous benefits, and most people don’t consume enough fibre.
Long term – can lead to abdominal pain and flatulence. Often the taste and the need to drink a lot of water put people off.
Theory – that a specific menu plan developed by a company will guarantee effective weight loss
Short term – Benefits based around quite sound principles. A of group like-minded people will provide support and encouragement, specific meeting times will encourage adherence to the programme.
Long term – tactics used are sometimes not psychologically beneficial, guilt-trips, sin foods and dependence on scales. These can be expensive long term and often lifestyle changes are not adopted before individuals give up the programme.
Theory – That severe calorific restriction will ensure a negative energy balance very quickly. This diet is only recommended for people with severe obesity with body fat totaling 40 -50% and above. This diet should only be conducted under medical supervision.
Short-term – Large weight loss in a very short time span
Long-Term – Large loss of muscle tissue that may not return thus decreasing lean body mass levels and metabolism. This diet has been known to affect the critical organs such as the heart. These diets have poor success rate.
YO- YO DIETING
This is when an individual diets for short periods of time followed by periods of normal or binge eating. Usually the diet is very low calorie.
It is now known that repetitive dieting has a detrimental effect on the bodies resting Basal Metabolic Rate (BMR), the rate at which the body uses calories at rest. In cases of severe caloric restriction the BMR can be reduced by up to 45% with the depression of BMR enhanced with each subsequent attempt to diet. When this happens dieters often find their diet to be ineffective, they become depressed and return to normal eating habits. Studies have shown that weight gain occurs quicker with repeated cycles of body mass loss. Research has also shown that continuous yo-yo dieting is associated with a higher risk to health than no dieting at all. You can increase your BMR through eating the right foods and through exercise, thus burning more calories at rest.
At New Life Training we will approach nutrition on an individual basis, analysing what you currently consume and adapt it to encourage a long term success in which you can still enjoy your food and lifestyle. For more information contact Mark on 07771 985015 to discuss how we can help you lose weight without crash dieting and effecting your long term health and metabolism.
Benefits to Exercise
Awareness of the benefits of exercise have increased tremendously in recent times, though still only 20% of the population exercise sufficiently to gain any benefits. A recent government advertising campaign encouraged people to participate in some sort of exercise that will increase the heart rate enough to produce benefit. Walking the dog, washing the car, or vacuuming the house are all exercises recommended three times a week for 20 minutes or more. All these exercises will benefit you in several ways. Firstly, most of the exercises will increase your metabolic rate. This is the rate at which you use calories. The higher the metabolism the more calories are used up and the less are converted in to fat stores. An excellent benefit if weight-loss is your goal.
Secondly, when you exercise your heart rate will increase. A lesser known benefit of increasing the heart rate is the release of high density lipoproteins. These are released from the liver into the blood. As they travel around the arteries they collect much of the cholesterol and fatty deposits that accumulate along the walls of the arteries. This reduces the threat of Coronary Artery Disease (CAD), Hypertension, and strokes. At certain intensities of exercise the body will release endorphins. Endorphins are the body’s natural opiates. They help to relax the brain and the muscles reducing stress levels and producing a feel-good factor which increases the more you exercise.
All the benefits mention above can be produced with a single bout of exercise. The benefits will be lost though unless you exercise on a regular basis. One of the long term benefits from continued participation in exercise are an increased heart size. Your heart will actually grow becoming stronger and more efficient. Your resting heart rate will decrease as a result of the heart becoming more efficient. The arteries will benefit from the lipoproteins and eventually result in improved blood circulation. Your fitness levels will increase allowing you to perform more intense physical activity for longer duration’s. Finally, the endorphins will assist in promoting “A healthy body leads to a healthy mind”, significantly reducing stress levels and promoting a relaxing state.
“I expect I have to sweat buckets to gain such benefits”, and “I’m not fit enough to gain these benefits” are common statements. So what do you have to do to attain these benefits then? Well there are minimum requirements. The effects discussed initially last roughly 72 hours. You need to train again within the 72 hour bracket to keep the benefits and improve them. You don’t have to exercise for long duration’s, sweat buckets and you certainly don’t have to hurt. The government recommended 3 sessions of 20 minutes duration each week. This would be sufficient to improve fitness levels and reap the rewards. The intensity doesn’t have to be hard either, 65% – 85% of you maximum heart rate is ideal (Max. Heart Rate = 220 – age), e.g. 120 – 160 bpm for a 30 year old. This heart rate level is not difficult to achieve, for some people Angelina Jolie or Tom Cruise walking into the room would achieve this, although the benefits would be slightly different. At New Life Training we are focused on helping you establish a lifestyle change that will allow you to feel the long-term benefits not just the short term feelings! We use consultations to determine levels of fitness, goals and current lifestyles. We then provide on-going supervision through 1-2-1s or Boot Camps to ensure you stay motivated to continue participation. For more info, email Mark@nltraining.co.uk
These are only a few of the benefits to be had through exercise and weight loss. Check out the picture below. Statistically 95% of people have an improved quality of life through regular exercise and an 89% reduction in 5-year mortality!! Go on! Start a supervised exercise program now!! Call Mark on 07771 985015.
The buzz around HIIT (High Intensity Interval Training) is poised to dramatically intensify with the launch of the official ‘Tabata™ Protocol’, a new workout system based on HIIT principles which is set to become the UK’s latest hot fitness craze. New Life Training have delivered similar HIIT classes for several years but now we have moved up a gear!!
The ‘Tabata™ Protocol’ is science–based and has been developed over many years by renowned Japanese sport and health science guru Professor Izumi Tabata. The workouts within the ‘Tabata™ Protocol’ consist of 20 seconds of intense exercise followed by 10 seconds of rest, repeated eight times. This amounts to just 4 minutes in total. It’s the perfect fitness solution for busy, time poor fitness seekers, and what’s more the routine has been scientifically proven be the best way to burn fat and get fit fast. In control tests the ‘Tabata™ Protocol’ increased VO2max (a universal measurement of fitness levels) in elite athletes’ by 13% in just six weeks.
The Tabata classes delivered by New Life Training are geared for me and you and not elite athletes. They will still leave you fitter, healthier and hopefully slimmer. The link below explains more about Tabata, but if you are interested in having a go, contact Mark on 07771 985015.
If you have recently attended a New Life Training Bootcamp session or undertaken Personal Training with NLT you are likely to have experienced the ViPRs!! The first comment I hear is they are just rubber tubes!! People then pick them up and either try a bicep curl or a shoulder press with them. But these ViPRs are much more than just rubber tubes.
During the recent New Life Summer Weight Loss Camps we have been measuring the average calories burned in each session. The ViPRs came out on top burning on average 100-150 more calories per hour PT session than a body weight circuit and BOSU session, see below figures for a 45 min class.
Body Weight Circuit – 453cals
BOSU Circuit – 534cals
ViPR Class – 594cals
The ViPRs are able to engage a lot more muscles and therefore drive up your calories burned and your metabolism. The high heart rates involved in these sessions also deliver an excellent endorphin release that makes you feel great after each session. So what are ViPRs and why are they so good???
ViPR stands for Vitality, Performance and Rehabilitation.
As they’re website states – The ViPR bridges the gap between movement and strength training. It combines full-body movement with load, enhancing the vitality, performance and reconditioning goals of clients and athletes. ViPR introduces a new concept in fitness and sports conditioning.
Loaded Movement Training combines task-oriented movement patterning with resistance training. Agility and strength come from moving the body in a multitude of purposeful tasks with load, just like back on the farm.
ViPR was inspired by farm kids who moved with load in daily life and who were stronger than any other competitors in sport. With ViPR, we can produce farm-strengthened bodies anywhere, without ever setting foot on a farm, without doing a single chore, in a fun, safe and effective way.
ViPRs can now be found in Professional sports training as well as parks, gyms and gardens for “Joe Bloggs”
ViPR can be found in the fitness and training facilities of:
- NHL hockey teams
- Major league baseball teams
- NFL football teams
- NBA basketball teams
- Premiership football (soccer) teams
- Premiership rugby teams
- Formula 1 drivers
- Olympic athletes
- Tactical military
- Law enforcement
- Firefighting houses
As ViPR creator Michol Dalcourt explains, the science of movement supports integrating Loaded Movement Training using ViPR into current training protocols for all fitness goals Quote from ViPR creator, Michol Dalcourt:
“ViPR was created from a need to foster purposeful motion and blend strength training with functional training and movement. Movement is fundamental. And what makes up effective movement is a blend of lifting, shifting, and twisting. Integrated movements like these become incredibly effective at producing results when combined with load.”
By studying the body and its adaptations, we know that Loaded Movement Training with ViPR effectively challenges and conditions muscle, fascia, nerves, skin and other systems of the body. Science shows that moving with load improves balance, agility and dynamic strength, to reach goals such as weight management, improved functionality in daily life and enhanced performance in sport.
- Increased functional mobility and agility
- Improvement in multi-directional stability, strength and power
- Enhanced balance, timing and coordination
- Increased calorie burn during and after workouts
Look out for the small group sessions launching in September this year with New Life Training. If you can’t wait until then and would like to get your hands on a ViPR book a PT session with Mark now, call 07771 985015.
Training Lactate Threshold and OBLA
For many, running further or faster, or being fitter and healthier is a common goal. We often measure our fitness by the way we feel. However there is a more scientific measurement to determine fitness levels. Maximal oxygen uptake (VO2 max) is the maximum capacity of an individual’s body to transport and use oxygen during exercise. It is widely accepted as the single best measure of cardiovascular fitness.
The average untrained healthy male will have a VO2 max of approximately 35-40 ml/kg/min. The average untrained healthy female will score a VO2 max of approximately 27-31 ml/kg/min. Therefore absolute values of VO2 max are typically 40-60% higher in men than in women. A persons VO2 max will often decrease with age without training, though the degree of train-ability also varies very widely: conditioning may double VO2 max in some individuals, and will marginally improve it in others.
In sports where endurance is an important component in performance, such as running, rowing and cycling world class athletes typically have high VO2 max. With some elite male runners consuming up to 85 ml/kg/min, and female elite runners can consume about 77 ml/kg/min. The highest values in absolute terms are often found in rowers, as their much greater bulk makes up for a slightly lower VO2 max per kg.
VO2 max is effected by lactate threshold (LT). This is the point at which lactate (more specifically, lactic acid) starts to accumulate in the blood stream during exercise. This happens when lactate is produced faster than it can be removed in the muscle and signifies a significant shift from predominantly aerobic metabolism to predominantly anaerobic metabolism as the body begins to favour anaerobic energy systems. As the exercise intensity increases the lactate level in the blood reaches the ‘anaerobic threshold’ (AT), or the onset of blood lactate accumulation (OBLA).
The lactate threshold is a useful measure for deciding exercise intensity for training in endurance sports (e.g. long distance running, cycling, rowing and swimming), but varies between individuals and can be increased with training. High Intensity Interval Training (HIIT) takes advantage of the body being able to temporarily exceed the lactate threshold, and then recover (reduce blood-lactate) while operating below the threshold and while still doing physical activity.
Accurately measuring the lactate threshold involves taking blood samples (normally a pinprick to the finger, earlobe or thumb). While not many people have the ability to measure their own actual lactate threshold, there are tests that provide estimates. One simple way to estimate your lactate threshold is to perform a 30-minute time trial at a high, sustained pace. This test is suited to experienced athletes and should not be attempted by anyone who is not in top shape. The goal of this test is to exercise for 30 minutes at the highest effort that can be sustained and monitor your heart rate throughout the test. Your average heart rate during the final 20 minutes should correspond to your LT.
30-Minute Time Trial for Estimating LT
• You can perform this test by running, cycling, swimming or doing another endurance sport that can be sustained for 30 minutes
• You will need a heart rate monitor and a way to capture splits
• Warm up for 15 minutes
• Begin exercise and work up to the your peak, sustained intensity within the first 10 minutes
• Record your heart rate each minute for the last 20 minutes
• Calculate your average heart rate over the last 20 minutes
• This figure is your estimated heart rate at your lactate threshold
Those PT clients that have undertaken a running session with me will know we produce a heart rate figure at which you can sustain a high running pace, this would be your estimated LT heart rate!
In theory an individual could exercise at any intensity up to their VO2 max indefinitely. As exercise intensity draws closer to VO2 max however a sharp increase in blood lactate accumulation and subsequent fatigue occurs as the lactate threshold is broken.
Generally, in two people with the same VO2 max, the one with the higher lactate threshold will perform better in continuous-type endurance events, such as running, see graph left. Although both Athlete 1 and Athlete 2 reach VO2 max at a similar running speed, Athlete 1 has a lactate threshold at 70% and Athlete 2 has a lactate threshold at 60%. Theoretically, Athlete 1 can maintain a pace of about 7.5mph compared to Athletes 2s pace of about 6.5mph.
With training, lactate threshold as a percentage of VO2 max can be increased. Even if there are no improvements in maximal oxygen uptake increasing the relative intensity or speed at which lactate threshold occurs will improve performance. In effect, proper training can shift the lactate curve to the right! (see graph below) Training at or slightly above lactate threshold can increase the relative intensity at which it occurs.
If you would like to know more about Lactate Threshold or to improve your performance please contact Mark on 07771 985015