Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey
Dominique Lloyd-Walter (former England squash international) works as a personal trainer in and around Surrey

Newsletter number thirty seven

Hi everyone,Newsletter

Enjoy this week's newsletter. Have a great weekend!

Eating out

When confronted with eating out and ordering takeaways, it can be difficult to know what to pick from the menu if trying to eat healthily or lose some weight. Many dishes contain generous amounts of fat and salt which is why they taste so good! However it is possible to limit the damage by ordering wisely. When ordering Indian, try to steer clear of rich, creamy sauces like korma and instead opt for tomato based dishes such as jalfrezi or alternatively order two vegetable side dishes instead of a main - maybe a lentil dahl and a spinach dish. Naan breads are particularly heavy on the calories especially a Peshwari naan (stuffed with raisins and pistachios). One of these can supply a third of your daily calorie allowance. If you do have a naan bread, try to share it and skip the rice.

With Chinese, try to opt for a protein and veg meal, (beef with broccoli, chicken with mushrooms) and avoid anything crispy (deep fried). Chop suey and chow mein are relatively healthy noodle dishes. Be wary of side dishes such as spring rolls.

With Italian, once again try to avoid creamy sauces (with pasta) and opt for tomato based ones (an Arrabiata instead of a Carbonara). If you are ordering pizza, ask for a thin crust and go for toppings such as chicken, tuna, prawns or vegetables rather than four cheese or pepperoni. Steer clear of any fat laden extras such as garlic bread.


Weight loss

Penn State University researchers recently found that EGCG, an antioxidant compound in green tea limits fat absorption. Drinking just one cup a day could help stave off weight gain!


Nutrition tip

If you're a veggie, swap chicken in stir fries for tofu and cashew nuts. Chicken contains all nine essential amino acids, but by combining the tofu and cashew nuts, you will achieve a full set the meat free way!


Calorie awareness

If you are a coffee shop regular and enjoy having something to dip into your hot drink, make sure you are calorie savvy! A biscotti from Starbucks contains 169 calories whereas a chocolate chunk cookie contains 499 calories. Opting for the biscotti will save you a whopping 330 calories!


Quote of the week

"Motivation is like food for the brain. You cannot get enough in one sitting. It needs continual and regular top ups."

Peter Davies


Interesting fact

Fatigue starts in your brain, not your muscles. Swiss scientists found your head tells you to ditch the run before your legs are worn out because it's wired to preserve energy. Next time you start to struggle, assess whether you're physically or mentally tired. If it's just a brain thing, take a few deep breaths (an instant energy boost) and push on.


Challenge of the week

Winners of this week's left side plank challenge are,

Male winner : Matt Bates with 72 reps

Male runner up : No other male participants this week!

Female winner : Nicola Putland with 52 reps

Female runner up : Julia Bowen with 40 reps

Well done to Matt and Nicola! Next week's challenge is tricep dips performed with straight legs. How many can you do!?


Star client of the week

nicolaThis week's star client goes to husband and wife duo, Matt Bates and Nicola Putland. Over the past fortnight, they have both put in really good quality sessions and effort levels have been tremendous. Well done to you both and I look forward to another good one next week!matt