Archive for February, 2009

Breakfast Recipes

Posted in Nutrition Articles, Recipes, Top Tips, Wellbeing Articles by admin on February 11th, 2009

Refreshing breakfast:

  • 1 cup milk, low fat (1%)
  • 1 piece of fruit (apple, nectarine etc)
  • ½ cup cottage cheese, low fat
  • 1 handful Brazil nuts
  • 1 tsp olive oil

Chop the fruit and mix with the cottage cheese and add the olive oil – 353 caloriesOmelette:

  • 6 egg whites
  • 3 oz chicken or salmon
  • ¼ cup onions
  • 1 ¾ cups spinach
  • 1 cup celery
  • 1 tomato
  • 1 tsp olive oil

Sauté vegetables until softened, stir in egg whites and meat. Cook until set with seasoning of your choice – 293 caloriesEggs on Toast:

  • 3 whole eggs
  • 1 piece of whole grain toast
  • 1 tsp butter

Poach the eggs, toast the bread and enjoy – 400 caloriesCereal and side serving:

  • ½ cup low fat milk (1%)
  • ½ cup of sugar cereal (porridge, musilee, bran flakes)
  • ¼ cup chopped fruit (e.g. pineapple, apple, nectarine, blue berries)
  • 3 ½ oz of mozzarella cheese

Enjoy your preferred, non sugary cereal with milk and fruit. Have a slice of cheese on the side – 294 caloriesBon Apetite!!Andrew PascoeTJF Personal TrainerTo visit Andrew Pascoe’s profile page please click here – Personal Training and Nutrition.PS: Please visit our new website Arcanum Phuket to view our new wellness retreat in Phuket called The Arcanum.

Ten tips for better sleep

Posted in Top Tips, Wellbeing Articles by admin on February 11th, 2009

In today’s fast paced and hectic lifestyle it is more important than ever to recharge your body by getting some quality sleep every night. The quality and quantity of your sleep will determine how productive and energized you are the next day.Use the following ten tips to help you get the best sleep your body needs and deserves…

  • Maintain a regular bed and wake time schedule, including weekends.
  • Get into bed by 10:30pm
  • Establish a regular, relaxing bedtime routine such as a relaxing soak in a hot bath, listening to soothing music or reading a book.
  • Create a sleep-conducive environment that is totally dark, quiet, comfortable and cool.
  • Sleep on a comfortable mattress and pillow.
  • Use your bedroom for sleep and sex only.
  • Take work materials, computers and televisions out of your sleeping environment. These electrical appliances emit electromagnetic energies which can disrupt natural sleep/wake cycles.
  • Drink plenty of water. If your body is dehydrated it responds as though it is experiencing stress. A stressed body produces stress hormones which are awakening hormones.
  • Exercise regularly but ideally complete your workout at least a few hours before bedtime.
  • Avoid stimulants such as nicotine, caffeine and alcohol close to bed time. (Ideally avoid caffeine after lunch). These products stimulate stress hormones such as cortisol an activating hormone your body recognizes for work, combat and movement!

Sleep tight!Andrew PascoeTJF Personal TrainerTo visit Andrew Pascoe’s profile page please click here – Personal Trainers.PS: Please visit our new website Arcanum Phuket to view our new wellness retreat in Phuket called The Arcanum.

Breakfast benefits

Posted in Nutrition Articles, Top Tips, Wellbeing Articles by admin on February 9th, 2009

You have probably heard that breakfast is the most important meal of the day, maybe you read this somewhere or it was your mum who told you? Either way it’s true!Benefits of eating breakfast include:

  • Most people experience their lowest levels of blood sugar in the morning. By eating a meal (breakfast) you are actually, “breaking the fast” this helps to kick start your metabolism for the rest of the day, meaning your body will burn more calories.
  • Research shows that people who eat breakfast have an easier time losing weight and experience better energy levels throughout the day than those who skip breakfast.
  • Studies also show that people who skip breakfast still consume extra calories that could have been eaten in the morning. Normally these calories are in the form of higher fat or sugary foods which are more likely to lead towards extra body fat.
  • Eating breakfast sets up hormones responsible for maintaining lean body mass.
  • Breakfast skippers are 4.5 times more likely to be overweight or obese compared to regular breakfast eaters!

A word of warning:If you have not regularly eaten breakfast for  a few years it can take around two weeks for your body to re-set its blood sugar levels. Remember that previously your body has been used to running on low blood sugar/energy levels in the morning. When you introduce eating breakfast your body can become excited once the meal is eaten and will work to bring your blood sugar levels back down to its regular low levels and often even lower – to the point where you are hungrier than when you didn’t eat in the mornings! Despite this hunger, continue eating breakfast, if needed you can plan an extra snack during the morning. In the long term you will experience improved energy levels and weight control!Happy training!Andrew PascoeTJF Personal TrainerTo visit Andrew Pascoe’s profile page please click here – Personal Trainer.PS: Please visit our new website Arcanum Phuket to view our new wellness retreat in Phuket called The Arcanum.