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Category: Nutrition

How to Kick Chocolate Cravings to the Kerb

Repeat after me: Cravings are powered by the brain’s need for reward – not the need to feed the body.

Sometimes, just knowing that will get you over it when all you want is a chocolate bar, dipped in chocolate sauce, with chocolate sprinkles on top.

Other times, you might want to try one of these:

Sorry not sorry.

Have a little. Eat a little of what you want, maybe a little fun cookie or chocolate bar.  Enjoying a little of what you want, can help stop those “Can’t have it” feelings. As long as it doesn’t push you over your numbers (daily protein, carbs, and calorie goals) then it won’t hurt you in moderation. Try to keep it to a maximum 100 calories.

Combine food. If stopping at that one cookie or a chocolate bar seems impossible, you can add chocolate to something healthy to fill you up while satisfying the craving. You might dip a banana in chocolate sauce, or mix some chocolate pieces in with almonds. You will satisfy a craving and get healthy nutrients from those foods good for you. Brucey bonus!

Go cold turkey. Going the other way, you could cut it out altogether. Although the first 48 to 72 hours is difficult, some people find that going cold turkey helps to reduce their cravings after a few days….



6 Simple Ways to Meal-Prep Like a Boss!

One of the major hurdles in losing weight is the ability to prepare and cook healthy, low-calorie and delicious meals. Many of us mistakenly believe that that this requires endless hours in the kitchen concocting complicated recipes in the kitchen. Locking yourself in the kitchen so long you start to swear like Gordon Ramsey isn’t necessary though. All that is required is a little preparation.

Here’s 6 simple ways to meal prep like a boss!

meal-prep-time
1) Set aside a specific time to prep and shop each week

There’s a bit of an in-joke in the fitness world that Sunday is international meal-prep day. Although Sunday may not work for you, find a time that does work for you every week to shop for healthy meal ingredients and to prepare your meals….



Bootcamp is dead :-(

13321654_1073772549335745_6720899411017857265_nToday’s the day I finally close the doors on Bootcamp.

The decision comes with a heavy heart, but it’s something I’ve been wrestling with for a while.

The truth is, Bootcamp died several years ago, but we powered on with it like a dog with a bone.

You see, “Bootcamp” outside of the military refers to an “Intensive, immersive programme to get results quickly”. So in terms of a fat-loss or transformation camp, that would mean a complete programme of fat-loss specific workouts, eating plans, lifestyle coaching, nutrition coaching, group support… Like I said, a complete programme.

And that’s what we’ve always done with our Bootcamp.

We’ve never shouted at anyone, talked down to people, or told them to “Move your fat arse” because “That’s what they do in the military”.

But for a few years now, people have been putting on workouts that include a few squats, pushups, and planks, or anything they can use to create a military connection, no matter how tenuous, to piggy back on the term “Bootcamp”.

You can just drop-in to free “Bootcamps” in local parks, or nip down to your local leisure centre and join in a “Bootcamp” workout on an ad-hoc basis.

But of course all of those things are the opposite of what a Bootcamp programme is. An “Intensive, immersive programme to get results quickly”.

Without everything else that makes the programme complete, it’s just a workout.

That’s not what we do….



Food Friday: Quick and fancy portabello eggs

In pilates the other day, we were doing a move overhead and Claire, our instructor, likened it to people on TV cooking shows testing out meringue. When I looked utterly bewildered she said to me, “Not a Masterchef fan then?”

I said, “I only watch one cooking show. It’s called ‘I Can Cook’ and it’s on Cbeebies!”

funny-picture-godzilla-cat-picture-gen-kanaiMy son, Max, is 1 year and 3 months old. He’s like a proper little boy now, running, climbing, destroying everything like he’s an enormous dragon-monster been let loose on the streets of Tokyo.

And I wasn’t joking when I said I watch I Can Cook! 🙂

I’m roughly the same level as those kids in the kitchen. If I sang while I washed my hands, I could blend right in.

But one thing I really like about that show is that they cook fancy looking things with just a few ingredients and simple instructions. And it’s real food!

Now, all that said, this recipe isn’t from there, it’s originally from awesome food blog Uproot Kitchen. But it’s so simple I can do it, can be knocked up in 20 minutes (from fridge to table), tastes great, and if you have company looks fancy as hell!

Oh and it’s vegetarian friendly too.

Portabello Eggs
Here’s what you need:



5 fat burning food swaps to painlessly drop 500 calories

Changing your eating doesn’t have to be painful. In fact it can be painfully simple! Just by making some simple substitutions to foods you already eat can drop several hundred calories from your diet without even trying.

Here’s 5 foods you can swap out straight away to get that fat-loss train chugging!

fat-controller

Bread for small pita

Assuming you don’t have a wheat intolerance, bread being the devil when it comes to weight loss is a little bit exaggerated. The real problem with bread is that it tends to come in pairs.

A slice of bread is anything from 80-120 calories depending on the size. Multiply that by two for a sandwich and you now have around 200+ calories before you’ve even started on the filling.

Instead switch out the bread for a small wholemeal pita bread. As well as cutting the calories, the pocket of the pita acts as bonus portion control!



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