All posts by emcnair

Mental Wellbeing and Motivation, Nutrition

Getting Your Healthy Takeaway Fix

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Takeaways… the opportunity to have a night off the dirty dishes and decision making for whats for tea. Where once upon a time ordering a takeaway was a rare treat saved for the end of the week when the weekly shop had run bare, it is now an option that is more accessible than ever. With popular ordering apps making delivery times smaller and the options wider it is tempting to have more than one ‘cheat day’ a week.  The question is what is stopping you from recreating your favourite takeaways with fresh ingredients from your own kitchen? Here are some of the reasons to make the switch from takeaways to fakeaways. 

Homemade is Healthier…

It is no surprise that takeaways use ingredients that are higher in saturated fats, salts and calories which gives them there initial taste and fulfilment but later leaves you still feeling hungry. Homemade dishes can be just as tasty but with far fewer calories and salt making it a more beneficial and substantial meal whilst still feeling like a treat. Nutrition is just as important as exercising have a look at our nutrition section in our learn page to find out more.

Healthier body and bank balance… 

The ease of takeaways comes at a price and usually far more than a home cooked meal costs. Although certain takeaways may not seem to be expensive but spending the same amount on fresh food would allow you to make more than one meal. 

Here are some ideas for homemade takeaways… 

Fish and Chips Friday (serves 4)

A chippy dinner is an iconic British staple but their deep fat fryers are not known to be the healthiest choice, but swap it out for fresh fish and less oil and the results are delicious.

potatoes 4 (Cut into thick wedges)

sunflower oil

paprika 1/2 tsp

white breadcrumbs 100g

Lemon 1/2 zested 

Plain flour 2 tbsp

egg 1 (beaten)

thick white fillets 4

Step 1

Heat oven to 180C, Toss the potatoes with the oil, paprika and seasoning. Put on baking tray and cook for 30 minutes, turning once until they are golden on both sides. 

Step 2

Mix the breadcrumbs and lemon zest and put on a plate. Put the flour on a separate plate and the egg in a bowl.

Step 3

Flour the fish then dip in the egg, the coat in the breadcrumbs. Heat oil in a large pan then fry the fish for 2 minutes on each side until it is crisp and golden. Then transfer the fish into the oven with the chips for 10 minutes. 

Serve with chips and enjoy. 

Cals   Fat   Salts   Fibre  Proteins 

350    8.6g  0.74g  2g     30g

 

Homemade Pizza (serves 2)

Ditch the greasy pizzas for a fresh alternative with the choice for healthy toppings. 

 

For the dough…

strong wholemeal flour 100g

sachet died yeast 7g

warm water 125ml 

For the topping… 

Tomato puree 3 tbsp

mozzarella 25g 

cherry tomatos (handfull) 

courgette 1 large 

step 1 

Preheat the oven to 200C. Mix the flour and yeast with a pinch of salt. Then pour in the water and mix into a soft dough. Roll out on a floured worktop round to about 30cm across.

step 2 

Spread the tomato puree on the base, arrange the cherry tomatoes and courgettes on the puree and then scatter the mozzarella on top. Leave for 20 minutes then bake for 20minutes. 

Kcals  fat  carbs  salt

479     13g  78g    1.43g

 

Before starting any new exercising  or nutritional regime consult a professional . This is important for any individuals with pre-existing health problems. Exercise.co.uk assumes no responsibility for any personal injury or property damage sustained by using our advice.

When exercising if you experience any dizziness, chest pain or any abnormal symptoms stop the workout immediately and contact a doctor.

Exercises, Mental Wellbeing and Motivation

Hula Hooping Your Way To Being Healthy 

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You may think hula hooping is just for kids but think again. Hula hooping is a new craze sweeping the exercise world. When looking for motivation to exercise often a home work out is not inspiring enough to get up and active but this new craze is making a classic childhood activity a new and fun way to loose the inches off the waist and make 30 minutes of exercise fun again.  Find other ways to motivate yourself through our learn page. 

Here are some of the reasons why hula hooping is becoming an exercising sensation.

1. Picking the right hula hoop

Although hula hooping is fun on its own getting a weighted hula hoop is more beneficial for burning calories and inches off the waist. Starting with a bigger hoop is recommended for beginners to get into the swing of it. As you get stronger you can advance to a heavier hoop. It is recommend to start with a 1lb hoop and beginning with a 10 minute workout. 

2 . Burn those calories

Alongside making the appropriate changes to your diet hula hooping increases the chances of loosing the inches around your waist and hips. Recent studies found that 13 women over 6 weeks lost on average 3.4 cm around their waist and hips.

3.   Integrates your core muscles 

Hula hooping focuses on moving your hips and keeping a rhyme which increases the mobility in your hips and waist. Hula hooping regularly is an excellent way to target your abdominal area and build strength in your core.

4.  Inclusive Activity 

It can be hard to acquire all the gym equipment you need in a household or pay for an expensive gym membership. Hula hooping requires no commute nor an expensive piece of gym equipment to get fit and become healthier. It makes an inexpensive simple portable item the key to your workout routine which can be enjoyed by every member of the family.

 

5. Balance is included

Whilst hula hooping is beneficial for the core and weight loss it also helps with your general balance and mobility. Hula hooping as your regular exercise gives you better control over your body’s movement and posture. 

6. Get Creative 

Set yourself targets! Hula hooping is a way to increase cardiovascular activity in limited space, put a set timed playlist on and hula hoop until the end of the playlist. With the Mayo Clinic reporting that 30 minutes hula hooping can burn up to 165 calories in one session. A 30 minutes episode of your favourite TV show will be as beneficial as as a 2 hour run. 

Before starting any new exercising  or nutritional regime consult a professional . This is important for any individuals with pre-existing health problems. Exercise.co.uk assumes no responsibility for any personal injury or property damage sustained by using our advice.

When exercising if you experience any dizziness, chest pain or any abnormal symptoms stop the workout immediately and contact a doctor.