Bespoke Life BootCamp Fitness Update: Dining Out Guide for the Health Conscious Eater

Bespoke Life BootCamp Fitness Update: Dining Out Guide for the Health Conscious Eater: Here's food for thought! Did you know the average restaurant meal has over 1,500 calories? That's enough to blow any healthy eating plan. Fo...

Dining Out Guide for the Health Conscious Eater

Here's food for thought! Did you know the average restaurant meal has over 1,500 calories? That's enough to blow any healthy eating plan. Fortunately, by following a few simple guidelines, you can dine out without having to sacrifice good taste and nutrition.

1. Avoid ordering an starter. It's a little known fact that some starter have more calories and fat than the main course. Plus, many starters are fried and served with heavy sauces which will add to your intake of saturated fat as well as trans fats and calories. It's not a healthy way to start your meal.

2. Say "yes" to salad. Salad is a healthy eater's best friend. Not only will it fill you up so you'll consume fewer calories overall, but it will also give you a hefty dose of antioxidants which are heart healthy. Be sure to ask your waiter or waitress to hold the croutons and cheese which will further reduce your calorific load. Also, choose your dressing wisely. Avoid cream based dressings and go for the vinegar based ones. You also have the option of using vinegar and olive oil which is heart healthy.

3. Make the right main meal selection. Go for grilled rather than fried. Not only will you save calories and fat grams, you'll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with your main. Very few people are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, you'll be reducing your caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based and you'll enjoy a considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side so you can control the amount you eat.

4. Think about what you're drinking with your meal. By not ordering an alcoholic beverage, you've saved yourself a considerable number of calories. Try water with lemon. You'll be glad you did when you consider the calorie savings.

5. Indulge your sweet tooth wisely. Many of the chain restaurants now offer a low fat or low carbohydrate dessert selection such as a low carb cheesecake. These are wise choices for the health conscious eater and still allow you to end the meal on a sweet note. If a healthy dessert option isn't available, try a cup of coffee with skim milk to help satiate your desire for something sweet.

6. Learn to control your portions. Many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of your main at the beginning of the meal to take home with you. If you remove it from your plate before you start eating, you'll be less tempted to overindulge.

If you are a frequent diner then this is the best course of action to control your calorific intake, especially if you you work away alot, but if are a non frequent diner and you do follow a cotrolled diet then the odd slice of cheescake glass of wine is ok... Remember all in moderation

By following these steps, you can make your dining experiences not only healthy, but enjoyable. Your heart and waistline will thank you!

Want to know more, why come and visit our website Bespoke Life

Sean

Bespoke Life BootCamp Fitness Update #1: Are You Sick and Overweight? Your Diet Could Be th...

Bespoke Life BootCamp Fitness Update #1: Are You Sick and Overweight? Your Diet Could Be th...: Every five years or so there seems to be a new fad diet that becomes the craze. The popularity of fad diets is their ability to assist the i...

Are You Sick and Overweight? Your Diet Could Be the Problem

Every five years or so there seems to be a new fad diet that becomes the craze. The popularity of fad diets is their ability to assist the individual with quick weight loss. Some people who want to lose weight are so desperate that they will try anything. Many of these diets do result in weight loss. The problem is that they may cause rebound affects in the form of more weight gain or worse, cause you to develop a health issue or to become vitamin deficient.

The problems that can occur when you are on a fad diet can range from mild to severe. Mild symptoms include diarrhea, nausea, and headaches. Severe symptoms that you may develop from a fad diet include heart disease, high blood pressure, and high triglycerides. What further complicates the issue is that most people will not know they have a problem until the condition progresses to a dangerous level. This is one of the reasons any diet modifications should first be discussed with a medical doctor.

Of course, the best method for weight loss is to lessen the number of calories consumed and increase the number of calories burned so that no more than two pounds per week are lost. This method takes time and people who want to lose a significant amount of weight may become impatient. There may be the possibility that your weight gain is associated with some health condition. There is good news for people in this situation.

The reason many people aren't successful on fad diets is because the diets are typically not good sources of long-term nutrition. Your body will crave the nutrients that it is missing. Unless you are on a restrictive diet advised by your doctor, it is best to avoid diets that limit a particular food group. A diet that consists of fruits, vegetables,  some dairy products, grains as well as fats is the best way to lose weight. These foods are low in calories and are also beneficial in keeping your body healthy. A multivitamin that contains high amounts of chromium and calcium may assist you with losing weight. These two elements help your body metabolize fat, which is necessary for weight loss. As with fad diets, you should always consult with your doctor before taking a multivitamin as most times if you are eating a healthy balanced diet you will not require these additional multivitamin supplements.

Bespoke Life BootCamp Fitness Update #1: New Altrincham Fitness Class Timetable and Special...

Bespoke Life BootCamp Fitness Update #1: New Altrincham Fitness Class Timetable and Special...: Hi ! Well, the great British summer has finally arrived, and the Olympics & Paralympics are almost here too. I’m really looking forward ...

New Altrincham Fitness Class Timetable and Special Offers

Hi !

Well, the great British summer has finally arrived, and the Olympics & Paralympics are almost here too. I’m really looking forward to seeing the cream of British sporting talent compete and I look forward to being both motivated and inspired by their achievements.

Please find below our revised timetable which takes effect from Monday 30^th July:

Day	Time	Class Type	Location
Mondays	6:30pm	Bootcamp	Navigation School
Mondays	7:40pm	Beach Body Bootcamp	Navigation school
Tuesdays	7:30pm	Zumba	Navigation School
Wednesdays	6:30pm	Bootcamp	Navigation School
Wednesdays	7:40pm	Beach Body Bootcamp	Navigation School
Thursdays	7:30pm	Zumba	Navigation School
Saturdays	8:15am	Outdoor Bootcamp	John Leigh Park
Sundays	10am	Boxercise	Navigation School

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SPECIAL OFFERS:

We have negotiated a discount with a local  travel agent in Sale for our members and their friends/families. Information can be provided to all existing and new members on request.

We are offering a free taster class for Bootcamp, Beach Body Bootcamp, Outdoor Bootcamp and Boxercise giving you and your friends/ family a great chance to try something new. All classes are fun and friendly ( I can personally recommend the Boxercise as a great way to get rid of stress!). This offer runs until the end of September and is open to friends & families too. Just text or call to book your place(s).

Zumba – as there will now be two classes running at Navigation Primary School in Altrincham each week if you attend both the Tuesday and Thursday classes in any one week then you will pay £4 for the first class and only £3 for the second class! This offer will run for the remainder of 2012 and will replace the current loyalty card scheme 

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We now have a twitter account and facebook account – why not “like” our page and follow us on twitter for up to date class updates & news over the summer. You can also get fab nutritional and exercise information for free via our blog through our website (Coming soon).

Facebook : Zumba Fitness with Katie Salinger

Twitter: @BespokeZumba

Facebook: Bespoke BootCamp Fitness

Twitter: @BespokeBootCamp

Web: www.bespokelife.co.uk

Tel : 07738 224992 Katie      or Sean 07590-919881

See you soon

Zumba Love, Katie xxx

Know Your Fats

With the average person consuming more and more fat in their diets its not suprising we are an obese nation, however by educating ourselves, our children and understanding the differences in fats  we can head towards a more healthier lifestyle.


Depending on what kind of fat you are consuming and how much of it you take in, fats can be beneficial or detrimental to your health but its knowing what is good and bad.

Know your Fats


There are three main types of fat. They are saturated, unsaturated and trans fats. Saturated fats come mainly from animal sources such as meat and dairy. At room temperature, saturated fats are solid. Unsaturated fats come mainly from plant sources such as olives and nuts and contain no cholesterol. They are liquid (oil) at room temperature. Unsaturated fats are broken down further in monounsaturated (one double bond) and polyunsaturated (more than one double bond).
You might be asking yourself what a fat is saturated or unsaturated with. A fat molecule (without getting into too much chemistry) is made up of carbon atoms that have hydrogen atoms attached to them.


In saturated fats, all carbon atoms have a single bond to another carbon atom and are also bonded to hydrogen atoms. In unsaturated fats, not all carbons are saturated with hydrogens so double bonds form between carbons. Depending on what carbon the double bond is formed determines the fat's properties.


Trans fat is man made fat. It is made by taking an unsaturated fat and putting hydrogen through it in a process called hydrogenation. Trans fat is very bad for your health. Whole saturated fat increases LDL (bad) cholesterol and very slightly increases HDL (good) cholesterol, trans fat increases LDL cholesterol and decreases HDL cholesterol.


For more information about weight loss and fitness go to Bespoke Life

Bespoke Life BootCamp Fitness Update #1: Everything you ever wanted to know about carbohydr...

Bespoke Life BootCamp Fitness Update #1: Everything you ever wanted to know about carbohydr...: Carbohydrates are found in almost all foods except meat products. Recently, some diets have recommended stripping out all carbohydrates from...

Everything you ever wanted to know about carbohydrates.

Carbohydrates are found in almost all foods except meat products. Recently, some diets have recommended stripping out all carbohydrates from what you eat. Many companies have bought into this and among other things, have introduced low-carb breads. Limiting bad carbohydrates such as sugar from your diet is a positive step but going further and refusing to eat fruits and whole grains can potentially deprive you of cancer fighting foods.

Carbohydrates can be broken down into two main categories; simple and complex.

Simple Carbohydrates:Fizzy sweet drinks, sweets and even some fruits contain simple sugars 

Complex Carbohydrates: Wholegrain, fruits and cereals.

The main difference between the two groups are their chemical structures. Simple sugars are made up of fewer sugar molecules while complex carbs are made up of hundreds and even thousands of these molecules put together. In you body, the end product of both is glucose.

Another difference between the two is the time needed to digest. If you consume 100 calories of simple sugars, your body can digest it a lot faster than if you eat the same amount of calories that are made of complex carbs. This is because simple sugars are closer to the end product than complex carbs which need more time to digest. Therefore if you take the meal of simple sugars, you will be hungrier sooner than if you ate the meal made of complex carbs. Making a habit of drinking fizzy drinks and eating sweets can add up to a lot of calories at the end of the day.

Studies have shown that simple sugars contribute to obesity and diabetes, especially in children. It has also been shown that eating the good carbs can shield you from many types of cancers. So next time you pick up the magazine about the newest low carb claim, throw it away and grab an apple.

Bespoke Life BootCamp Fitness Update #1: A Healthy Guide to Good Nutrition

Bespoke Life BootCamp Fitness Update #1: A Healthy Guide to Good Nutrition: Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in...

A Healthy Guide to Good Nutrition

Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in? The answer, I suggest, is no! Overall body health improvement as well as weight gain or loss must be factored in to the equation or you could be heading for problems. Correct nutrition can help to reduce the risk of a miriad of health-related problems, the most frightening of which are surely heart disease and cancer. Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.

To function properly, your body must have the correct combination of nutrients:

Carbohydrates. They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates - simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.

Proteins. Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.

Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.

Fat. Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.

Vitamins. These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.

For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.

Minerals and trace elements. These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.

You should follow several guidelines to create a well balanced, nutritional diet. First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.

You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis. Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.

Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.

Excellent nutrition is the basis of a healthy diet.