TurnTrim homework this week uses a water bottle as a weight. Try to do the exercises 10 times per day – use the videos below as a guide if necessary. Use a water bottle that is big enough – if it feels too light, use a bigger bottle. Make sure you screw the cap on tightly!
Water Bottle Snatch
Keep your feet shoulder-width apart in a stable stance
Pick up your bottle as you squat down: thighs parallel to the floor, shoulders back, chest out
Hold this position momentarily, with your bottle hanging at knee level
Swing your water bottle to an overhead position as you stand up
Return to your start position with control – bend your knees so your thighs are parallel to the floor and keep your tummy tight, shoulders back and chest out
Repeat 10 times each day
Keep your core TIGHT – knees bent at the start of the movement, and stretch all the way out as you lift the bottle above your head.
Water Bottle Deadlift
Start with your feet shoulder width apart
Place your bottle between your feet
Squat down as if you are sitting back, keeping your weight on your heels
Keep your chest out and shoulders back. Keep your tummy tight and your back strong
Grasp your bottle, and drive through your heels as you stand, with shoulders back and chest out
Return your bottle to the ground – with control, keeping tummy and back strong
Stand up
Repeat 10 times each day
Tummy Exercises
10 leg cycles, repeated 3 times. Keep your tummy tight and back pressed into the floor. Do this once a day.
Do you feel the need to clear your plate at every meal? Do you eat your food quickly? These habits can lead to over-eating and weight gain
Most of us are programmed to finish the food that is on our plate. We’ve been brainwashed since childhood into a fear of wasting food, and the meal isn’t over until the plate is clean. To make matters worse, most of us eat too quickly – we bolt our food down as if it’s our last meal and we eat “on the go”- too busy to sit and eat properly.
These habits lead to over-eating and weight-gain. Our body tells us that we’re full, but we don’t notice because our brain is saying “clear the plate!”, or we’re too busy concentrating on something other than the food in front of us.
Luckily you can take simple measures to help you eat more mindfully. If you pay attention to what you are eating, rather than just mindlessly ploughing through your food, you’ll be less likely to over-eat.
Before Eating
Only start eating WHEN YOU ARE HUNGRY. This may sound simplistic, but many of us eat out of habit, or at the slightest feeling of hunger. Hunger is not something to be feared – it is a natural feeling, and you shouldn’t seek food every time you are hungry. On the other hand, don’t wait until you are over-hungry – as you’ll be more likely to overeat.
Never eat while standing up – always sit down to eat
Allow yourself at least 30 minutes to eat your main meals – set that time aside and do not rush
Put your food on a plate – do not eat food from the pan or straight from the worktop or the toaster
Do not over-fill your plate – leave 10% of your food off your plate and your stomach won’t even notice
Always have a glass of water with your meal
For main meals, set the table (knife, fork and glass of water)
Before you start eating, sit and take a few deep breaths
Take a sip from a glass or bottle of water before eating
While You Are Eating
Decide which bit of your meal looks the best, and eat that food first – don’t save it for last as you will be more likely to mindlessly plough through your food and eat more than you need.
Don’t slouch – sit up straight while you are eating
When you put food into your mouth, put your fork down and concentrate on the food in your mouth
Chew your food carefully before swallowing – enjoy the taste and texture of the food
Chew every mouthful of food
Swallow slowly – don’t gulp air with your food
Don’t talk whilst eating
Halfway through your meal, take a break for at least 2 minutes – sip water, and try to work out how much more food you will need to be full
If you start to feel full, STOP EATING
You DO NOT have to clear your plate – if you are full, stop eating
After Eating
When you are finished your meal, push your plate away immediately. Throw the remaining food away or carefully store it out of sight – ready for your next meal. Remember that you can eat again when you are hungry.
General Rules
Don’t be distracted while eating as you’ll be more likely to over-eat.
Never eat whilst watching TV
Don’t eat whilst driving
Don’t eat whilst talking or texting on the phone
Don’t eat whilst walking
Summary
Get ready to eat mindfully: Only eat when hungry, take a few deep breaths before eating, allow enough time to eat your meal and always sit down to eat
Eat Mindfully: Chew every mouthful, eat the tastiest looking food first, take breaks during your meal, sip water during your meal and stop eating when you are full
After your meal: Throw away or store any excess food, take some deep breaths and notice how full you feel
Remember that you can eat again when you are hungry
If you’re in the Shannon area and need help with weight loss, find out more about our services: contact us or give us a call on 087 930 7575.
Weight-loss diets shouldn't be boring! Fill yourself up with our delicious and healthy salmon recipe
If you’re watching your weight, try this delicious salmon recipe. Salmon makes a perfect main meal that can be used as part of your TurnTrim weight-loss diet. You could even cook extra salmon – use it as a centrepiece for lunch on the following day.
Salmon is a great source of protein – it is also high in healthy fats called omega-3s. Serve with plenty of vegetables and a dressed green salad, and your meal becomes a powerhouse of beneficial antioxidants and healthy nutrients.
Ingredients
Frozen salmon fillets (MSC certified if possible)
Extra virgin olive oil
Squeeze of lemon juice
Wholegrain mustard
Freshly ground black pepper
Red pepper
Method
Add the frozen salmon to a roasting dish. Drizzle with oil. Rub wholegrain mustard into salmon fillet. Squeeze some fresh lemon juice over the top. Add lots of black pepper. Slice some red pepper and sprinkle over your salmon.
Roast at Gas Mark 5 (190 deg C) for 25 minutes.
Serve with boiled or steamed vegetables and a large green salad.
If you enjoyed this recipe, why not like us on Facebook or follow us on Twitter for regular healthy recipes and weight-loss tips. If you’re in Co. Clare, call us on 087 930 7575 to find out about our weight loss services.
Switching to water can help you lose a substantial amount of weight - ditch your fizzy drink habit today!
Drinking water instead of fizzy drinks can help you lose 5% of your bodyweight (4 to 5 pounds), according to new research carried out at the University of North Carolina.
The research followed 318 people with a weight problem as they switched from fizzy drinks (like Coke, Fanta, Sprite and 7up) to sugar free alternatives and water. The study clearly showed that switching to water or diet soft drinks can be a simple way to lose weight.
Get Rid of Fizzy Drinks!
Switching to water had the greatest benefit and was linked to other important health improvements – like reduced blood sugar and better hydration levels. Reducing your blood sugar levels reduces your risk of type 2 diabetes – a dangerous illness that commonly affects people who are above a healthy weight. The study is published online and scheduled to appear in the March 2012 print issue of the American Journal of Clinical Nutrition.
Drink Water
Our advice is to totally avoid fizzy drinks – drink water instead! Fizzy drinks are full of sugar, and there is also evidence that they affect your bone health – some studies suggest that fizzy drink consumption increases your likelihood of getting brittle bones, or osteoporosis. Here are some quick tips to help make the change away from fizzy drinks:
Don’t buy fizzy drinks when you are doing your grocery shopping – if they’re not in the house, you’ll be less likely to drink them
Keep water easily available – on your desk at work, in a jug on your kitchen table, or in a bottle in the fridge
Does your tap water taste bad? Get a filter, or buy bottled water
Add some slices of lemon, lime or orange (or all three!) to give water an extra zing!
Be careful of fruit juices as even pure fruit juice is full of free sugar – dilute fruit juice with mineral water
Like the fizz? Use sparkling water and add a twist of lemon as a healthier alternative to fizzy drinks
If you are trying to lose weight, drink a glass of water before a meal, and drink water with your meal
Try switching to herbal teas – a great alternative to fizzy drinks
Stay Hydrated
A good way to check your hydration level is to keep an eye on your pee. It should be light coloured and relatively non-smelly. If it is dark coloured and strong smelling, drink more water.
The Bottom Line
If you’re watching your weight, fizzy drinks are a disaster! Switch to water & herbal teas today. It’ll help you shed pounds, and reduce your risk for some really nasty illnesses. You’ll also save yourself a fortune.
If you’re in the Shannon area and need help with weight loss, find out more about our services: contact us or give us a call on 087 930 7575.
Type 2 Diabetes is on the increase. It’s a major cause of ill-health, and it will knock roughly 15 years off your lifespan if you get it.
To make matters worse, people are getting the disease at a younger age. There was a time when people got Type 2 Diabetes in their 40s, but now it’s beginning to affect teenagers. What’s causing this deadly epidemic?
Poor lifestyle habits.
Yep, you heard me…we’re doing it to ourselves with our unhealthy habits.
According to the World Health Organisation, the disease is largely preventable, and there are simple steps you can take to reduce your risk.
One of the main causes of Type 2 Diabetes is being overweight. If you are overweight, do something about it now!
Get Active
Regular physical activity reduces the risk for a range of illnesses, not just diabetes. Aim to be physically active on most days, and build physical activity into your daily life.
Walk or cycle to work or school
Park at the back of the car park when you do your shopping – give yourself further to walk!
Get off the bus one or two stops early, and walk the rest of the way
Avoid elevators & escalators – use the stairs instead
Have an active lunch break – go for a short walk or run
Limit the amount of time you & your family watch television – play a board game together instead
Play active games – you’re never too old to play catch or frisbee
Take part in regular organised physical activities. If you’re not interested in sport, why not try dance, yoga, tai chi, or other non-competitive activities
Diet
Don’t eat sugar or sugary foods – you don’t need sugar, and it’s bad for you
Eat plenty of fresh fruit and vegetables
Cut out refined carbohydrates – pasta, bread, cakes and biscuits
Limit your consumption of potatoes and rice
Drink water or milk instead of fizzy drinks
If you are overweight, make the simple changes outlined above – and give yourself time. If you need extra help, check out our services. You didn’t put the weight on overnight, so don’t expect to shift it overnight!
Eating for weight-loss doesn’t have to be boring! For most people struggling with their weight, the main problem is too much sugar & refined carbohydrates. It’s pretty easy to dump the carbs and still have satisfying & healthy food – and this recipe should help.
Use organic chicken if possible – you’ll be using a better quality product. Rub chicken breasts or thighs with the spice of your choice:
Drizzle with a little olive oil & roast at Gas Mark 6 (200 deg C, 400 deg F) for 30 minutes.
Roast some vegetables with your chicken – simply drizzle olive oil over your veggies and roast. You can buy packs of frozen oven-ready vegetables, which require minimal preparation, but it’s cheaper to use fresh root vegetables such as carrots & parsnips. Try roasting garlic cloves in their papery skins – when they are done, squeeze out on your meal. Delicious! Other convenient vegetables include frozen peas (cook on the hob), broccoli & cauliflower. Packs of stir fry veg are usually found with the salads in the supermarket – cook in the frying pan with some olive oil and some low-salt soy sauce.
Serve your roast chicken with some salad & vegetables. Aim to fill at least half your plate with vegetables – remember that eating more veggies can help you to control your weight.
Refrigerate surplus chicken and shred it into salad for an excellent lunch option. It might even be an idea to cook enough chicken for your evening meal plus your lunch for the following day.
Alternative Meat Options
You can vary this recipe by substituting beef or salmon instead of chicken – just cook the meat/fish as instructed on the pack. Salmon is an excellent protein source, and can be cooked from frozen. When cooking beef, you can grill or fry the meat.
Gammon steaks in individual packs can be grilled or fried – see pack for cooking instructions.
Steak grilled or fried – see pack for cooking instructions. Cook extra for lunch – keep in fridge overnight, shred into salad next day.
Salmon steaks cooked from frozen drizzle with olive oil squeeze lemon juice over them bake in oven for 20 minutes at gas mark 6.
TurnTrim homework this week uses a water bottle as a weight. Try to do the exercises 10 times per day – use the videos below as a guide if necessary. Use a water bottle that is big enough – if it feels too light, use a bigger bottle. Make sure you screw the cap on tightly!
