Calorie Calculator

How to work out your daily calorie intake. To begin with work out your basic metabolic rate (BMR) – The amount of calories you burn a day at rest. Multiply your BMR by the category you fall in. It’s a good base to know how many calories are appropriate for your weight, height and activity level. Although calorie counting can work for some not all have weight loss success. In addition, calories aren’t all equal. 200 calories in an avocado is far more nutritious than 200 calories of chips. Contact me for help.

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A lifestyle change

Losing weight is great, how you lose the weight ie. habits and routines, are more important than how quickly the weight comes off. Losing weight is temporary, having a healthy body is something you’ll maintain for the rest of your life.

Bean Burgers

Ingredients

  • 400g cannellini beans, rinsed and drained
  • 1tsp tomato puree
  • 1tsp cornflour
  • 1 spring onion
  • 1/2 clove garlic
  • 1/2 tsp mild curry powder
  • 1/4 tsp turmeric
  • seasoning

Method

  • Place the beans in a large bowl and use a fork to thoroughly mash the beans.  Add the tomato puree, cornflour, spring onion, garlic, chilli powder and turmeric.  Season generously and mix well.
  • Divide the mixture into two portions and form into balls, then flatten a little to form a burger.  If you have time, chill for 20 minutes or keep refrigerated until needed.  The burgers will hold their shape slightly better if chilled but will be delicious if cooked straight away.
  • Heat the oil in a frying pan over a medium heat.  Add the burgers to the pan and cook for 3-4 minutes on each side until golden brown.
  • Serve with mint yoghurt and salad.

Focus on…

Fermented foods have so many benefits. They make food more digestible, contain more nutrients, full of good bacteria (probiotics), keep your immune system healthy and helps curb sugar cravings.

Some examples are sour dough, kefir milk, pickles, miso and probiotic yoghurt.

Two week count down

With two weeks to go until the London Marathon, ensuring you have enough protein in your diet is essential for muscle growth and repair, helping you to recover stronger and faster. Aim for 15-25g protein (dependant on your weight) in any post workout meal. The sooner you eat after working out the better, ideally within 30 minutes. Your needs the nutrients to kick start the healing process. This can last for well over 24 hours after a hard training session. For recovery, remember the four R’s. Rest – a good night’s sleep is important as this is when most of your muscle repair occurs. Rehydrate – repace fluid losses by drinking at regular intervals throughout the day. Repair – eat 15-25g protein soon after exercise to kick start muscle repair. Refuel – eat carbohydrates to help restore energy – a minuimum of ag per kilogram of body weight.

Focus on…

Focus on…

Tomatoes. Fresh or canned tomatoes are hugely nutricious. They are a good source of vitamin C, contain betacarotene which converts to vtamin A, good suppliers of potassium and magnesium keeping your kidneys healthy and optium blood pressure and one medium tomato counts as one of your five a day.