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HOW TO EAT OUT HEALTHILY

 

 

Going to a restaurant is not an excuse to eat unhealthily.  Here are a few tips I tell my clients to keep it healthy and enjoy your food at the same time:

 

  • Ask to replace the carbohydrates with extra vegetables.  Eating carbs especially in the evening is bad for you as your body does not have enough time to burn off the heavy amount you have eaten and so will quickly store the carbs as fat.  Vegetables will fill you up as they contain cellulose so you will feel full, not fat.

 

  • Order from the ‘healthy, light, low fat entries on the menu. . Most restaurant chains will list the calories and nutritional content of  foods.

 

  • Share a portion with your dining partner. Most restaurants serve 2 to 3 times more than the recommended intake.

 

  • Try ordering 2 starters instead of a starter and a main meal. It will be less food and fill you up just as much.

 

  • Check the menu before you leave home.  Most chains have on line sites which list their menus so you can decide what you are going to have before arriving.  This really helps and stops you from being tempted by a high calorie choice when you get there.  Stick to your original plan.

 

  • Ask the waiter to skip the bread basket.  If you must have something to eat whilst waiting for your food choose olives or breadsticks.

 

  • Avoid the cocktail drinks!  They will include sugary additions that only add calories. Opt for a glass of wine, beer or vodka and slimline tonic.

 

  • Order fish.  You cant go wrong with fish if its not fried. You can order seafood in so many ways – steamed, baked or grilled. All low in fat and really good for you.

 

  • Drink water throughout the meal.  It will stop you eating quickly and send a message to your brain that you are full long before your plate is empty.

 

  • Leave out the dessert.  You can always have a sorbet or piece of chocolate when you get home.  The amount of calories in most desserts served in restaurants is horrendous so skip the mountain of ice cream or triple chocolate sundae!

 

Enjoy your dining experience but try and keep it healthy – low or no carbs, loads of veggies and no sugar and fats. You will feel better for it in the long run!

 

Recipe of the week (1)

Scallops with mushrooms and spinach.

 

Ingredients:

Scallops

Butter

Mushrooms

Spinach

Nutmeg

 

Method:

Melt butter in frying pan and add mushrooms and spinach and cook until spinach wilted. Remove mushrooms and spinach but keep juices to use as a sauce.

Add a little more butter and fry scallops  for 2-3 mins each side. Season and add juices to pan with a little nutmeg.

Serve scallops on top of the mushrooms and spinach.

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Recipe of the week (1)

Easy chicken tagine with lemon This North African equivalent of comfort food is easy to assemble and rich in flavour. Its delicious servied with brown rice and a dollop of yoghurt and cucumber.

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Recipe of the week (1)

Conger Eel with Cider Usually caught by accident conger is a cheap meal and is a tasty combination of meat and fish.

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Recipe of the week (1)

Plaice with lemon parsley butter and crushed potatoes This healthy plaice recipe is perfect served with lemon parsley butter and crushed potatoes

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Recipe of the week (1)

Classic grilled Dover Sole Few classy meals could be quicker and simpler. Dover sole is a real treat and its superb taste can be fully appreciated when its cooked this way.

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Recipe of the week (1)

Hake Curry One of the most sustainable fish in UK water, hake surely deserves to appear on your plate more often.

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Recipe of the week (1)

Spring garden risotto This recipe celebrates all the spring vegetables around at the moment. You could substitute the asparagus, peas and beans with other seasonal greens if you like.

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Recipe of the week

Crunchy lamb noodle salad This salad perfectly celebrates lovely crisp slivers of leftover lamb, paired with chilli and mint. Healthy and full of big flavours and textures.

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Recipe of the week

Moules Mariniere- As I am lucky enough to now live in the Isle of Wight and close to the local Fishery I am going to provide another classic recipe - the mussels were caught in Ventnor and landed that morning so tasted delicious but frozen mussels can also be used.

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Recipe of the week

Having just moved to the Isle of Wight I am keen to eat more fish so on Friday morning I walked to local fishery and bought some dog fish which was landed that morning. Also known as rock salmon it is a small shark and has a meaty texture.

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Recipe of the week

Chilli Con Carne with Chocolate This chilli has the addition of chocolate. You wont taste the chocolate but it will add a special dimension to the dish. I make it in a slow cooker so meat is tender and sauce is deliciously thick.

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Recipe of the week

Coq au Vin A truly authentic coq au vin is made with a cock bird but in Britian we make a less authentic adaptation but every bit as delicious.

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Five ways to spring clean your diet





During the long winter months its easy to fall into bad habits and comfort foods become the norm. Perhaps you dont exercise so much in the cold winter months. So if you have emerged from hibernation feeling a little heavier, now is the time to spring clean your diet.

Spring cleaning your diet is simple - its about going back to basics with whole, minimally processed foods that will get you ready for spring. Freshen up your diet with these 5 easy changes:

 

Cut out sugar

 

Cut out all food with added sweeteners. Too much sugar has been linked to an increase in heart disease and diabetes. Natural sugars in diary, vegetables, and fresh fruit dont count as added sugars. But sweeteners, dextrose and other added sugars in yoghurt, cereals, granola bars and even pasta sauces certainly do. Scan ingredients on packaged foods and choose those with little if any added sweeteners.

 

Go raw

 

After a winter full of stews and roasted veg you may be craving fresh tasting raw foods. Research has shown that cooking increases the amount of calories your body absorbs from food. That means that a servingof raw carrots may contain fewer calories than the same weight of roasted carrots. Try to snack on raw food. Top your chicken or fish with a raw vegetable salsa.. Replace starchy tortillas with lettuce leaves. Snack on raw nuts and carrots. Have yoghurt with berries for breakfast.

 

Choose colour

 

Choose colourful fruit and vegetables to eat. These type of foods are full of antioxidants which help fight disease. Include 3 or more colours in each meal . Scrambled egg with spinach and red pepper. Strawberries and apricots with a green salad.

 

Drink up

 

You may not drink so much water over the winter months as its just not appealing. But with the warm weather approaching, its time to take hydration seriously again. Dehydration can impact your metabolism and leave you sluggish. Try and drink 3 litres of water a day plus extra fluid during and after exercise. Replace sugary coffees and fizzy drinks with green or herbal tea or iced tea. Load up on water-rich vegetables such as lettuce, celery and fruits.



Get cooking

 

Eating in restaurants not only is expensive but is not good for your waistline. By cooking yourself  you can reduce many caloires, improve portion control and pack meals and snacks with nutritional whole foods.

Every week I plan what I am eating and do 1 big supermarket shop a week. Boring I know but creating my weekly meal plan makes me less inclined to eat out or dial for a take away. Try new recipes and get excited about cooking.  I find it very therapeutic! Check out my website on the blog page for great recipes I have used. I add a new recipe every week.

 

 




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Recipe of the week

Beef Carbonnade A classic casserole dish made with beer but the flavour is not overpowering - it simply adds to the richness of the sauce.

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