What a Personal Trainer in Hove eats to stay lean
With so much information (and misinformation) out there about what you should and shouldn’t eat, when and how you should eat and increasingly confusing packaging/labelling in the supermarkets, it’s no wonder people struggle to maintain healthy eating habits.
So I thought I’d share my approach to food and the strategies I employ to maintain a healthy eating pattern and a strong, lean physique all year round.
Firstly, it’s worth noting that I am not a qualified nutritionist or dietician and as a Personal Trainer in Hove, I am only allowed to offer general nutritional advice to my clients. Thankfully, in my opinion (and for the vast majority of people) general advice is what they need. The main reason for this is that when it comes to food, everyone is different and so it’s all about what works for you. Naturally, there are some principles which I try to adhere to which tend to give a solid foundation for healthy eating.
Secondly, I have never and will never count calories. Whilst that might work for some, I believe it falls under the realm of ‘restriction’ and requires someone to be too much ‘in their head’ about their food. Neither of which work long term. I never restrict (apart from the occasional fast) and I’m able to maintain a healthy body mass all year round whilst still enjoying plenty of ‘treats’.
Lastly, I think it’s important to take note of one’s current relationship with food. If you have a dysfunctional relationship with food or an eating disorder then the following advice may not be right for you. Instead, I’d recommend speaking to a therapist who specialises in eating habits.
Reward without prior discomfort or sacrifice is never a good thing.
In a more general sense, it’s worth noting how common ideas and societal conditioning can affect one’s relationship with food. I regularly hear people say how they need to ‘work off an indulgent meal’ - like the gym is now punishment for poor eating habits. In my opinion, this is a rather unhealthy habit and sadly, one that has become all too common. Instead, I encourage people to view food as ‘fuelling your body and mind’ or ‘replenishing and aiding recovery’ after a workout - which is ultimately, what food is for! The key thing here is ‘after’ a workout. If you look at any study on delayed gratification, you’ll find that people are always happier and benefit more from doing the hard, uncomfortable thing first and THEN rewarding themselves AFTERWARDS.
My top 10 healthy eating habits
Start with Protein
The recommended daily intake of protein for an adult is between 1.2g and 1.6g per kg of bodyweight. That means if you weigh 80kg you should be aiming to consume between 100g and 130g of protein per day. That is MUCH more than the average person eats. It’s hard to know exactly why that is but generally speaking good quality protein is more expensive than carbohydrates are.
Nevertheless, in my opinion it’s worth the investment because, by consuming a higher amount of protein, you will feel fuller sooner (i.e. without needing to eat as much), you’ll stay fuller for longer and give your body what it needs to build muscle (which is essential for good weight management). Remember, the more muscle you have the high your metabolic rate will be (i.e. you will burn more energy at rest).
The key thing to remember with protein though is that it is an absolute number. Not a percentage of your total calories (not that I ever recommend counting calories anyway). But by starting with that and making sure you hit your daily protein count, you’ll probably find that your remaining foods will fit nicely around it and you’ll be less likely to overeat.
Stick to whole foods
As much as possible. Ask yourself, can it be cooked and consumed within moments of being harvested or farmed? This includes fruit & vegetables (in their unprocessed form), meat, fish, grains, nuts and seeds. In fact, I believe this approach is so powerful that I defy anyone (that doesn’t have a metabolic disease) to become overweight by eating whole foods alone. More often than not the high levels of fibre and protein will limit how much one can eat and hence, naturally offer the right balance of calories and nutritents that the body needs.
Similarly, if it comes in a packet and can be microwaved in a matter of minutes, it’s likely not going to do you much good. One example of a food that might seem healthy but is often a cause of weight gain are fruit juices and smoothies. Firstly, most fruit juices, even 100% pure squeezed juices have been heated to such high temperatures (to kill off any pathogens) that it also strips out the nutrients and you are essentially left with sugary water. With smoothies, if you make them fresh, you may well get some good nutrients from them but most of the fibre will be removed in the blending and will mean you’re consuming a lot of sugar alongside it.
Limit sugar - Low Glycemic Index (GI)
This one might seem obvious on the face of it but you might not be aware of WHY high glycemic (high sugar) foods are so bad for you. Well, firstly the glycemic index essentially tracks how much a particular food will spike your blood sugar levels by. Over a certain threshold and your body will start to portion it off as fat. But what makes high GI foods extra tricky is that a sugar spike will be shortly followed by a sugar dip which leaves you wanting more sugar and hence, increases your chances of snacking or wanting sugary foods afterwards. And so the cycle begins. Many start their day with sugary cereals and this kick starts the sugar spike/dip cycle from the moment they wake. If you really do need food first thing, try porridge or wholegrain toast to provide you with energy that releases slowly and keeps your blood sugar levels down.
Taste the rainbow… every day
I’m not talking about Skittles sorry but fresh fruit and veg. If you’ve read my other blog post on Why Veggies Are Anti-Aging, you will have learnt about how the different coloured veggies (and their subsequent polyphenols) are good for you. And the greater the range of colours the better.
Listen to your body, not your mind
This is a biggy. In fact, I’d go as far as saying it’s THE most important aspect when it comes to maintaining healthy eating habits. With so much information (and misinformation) on food/diets it’s easy to become lost in our minds around what we should and shouldn’t eat. In doing so we’ve lost our intuitive ability to listen to our gut and ask what it really wants/needs. This process is called ‘interoception’ and we can all do it. It took me about two years to fully master the concept after becoming so disconnected from my body I completely lost the ability to know when I was hungry and what my body needed!
Variety is the spice of life
Again, this might seem like an obvious one but mixing things up is not only important for your body to receive the full spectrum of nutrients, but just keeps food and life more interesting and exciting.
It’s about what works for YOU
No diet, food item or approach to eating works for everyone. And that’s what makes us unique. We all have different tolerances and intolerances, likes and dislikes. By listening to your body and standing your ground when it comes to your taste buds, you’ll eventually find the foods that help you thrive.
Fast occasionally
It’s worth remembering from time to time that food wasn’t always in abundance as it is now. In fact, for the vast majority of human civilisation, food was limited - meaning our bodies are well suited, if not designed, to go without food periodically. Now, there are many different approaches to fasting but I personally choose to do a 16-20hr fast every month to help maintain my lean body mass but more so because of the many health benefits. If you want to read more about the health benefits of intermittent fasting click here. I do also use the LIFE app to help track my fasting period but it’s by no means essential.
Organic / Wild ideally
Naturally, this one will likely come down to affordability and/or how much you value organic and wild foods. Personally, I do value them and so I make an effort to source the highest quality, local foods that are as free from pesticides and as many other nasties as possible. Unfortunately, due to the nature of the food industry, most fruit and veg you see in the supermarket have been artificially manipulated to be larger, more uniform and well… ‘perfect’ than what would naturally occur in the wild. And so we have become use to it - meaning organic foods can seem less attractive. You only have to compare the size of an Organic Avocado with a ‘standard’ Avocado to notice the size and shape difference. But I personally believe the taste and quality of organic food always outweighs it’s bigger, shinier, more ‘standard’ brother.
Everything in moderation. Even healthy eating.
Last but not least it’s important to realise that life isn’t always straight forward. Friends, family, careers, chores, money etc all get in the way and make it challenging to be super ‘on it’ with your eating habits all of the time. So above all, if you find yourself veering off course then the one piece of advice I would offer is: Don’t sweat it! No one is perfect and in fact, I would argue that being kind to yourself in challenging times will give you a much better chance to getting back on track sooner. Plus, I believe that indulging from time to time (especially when on holiday) is a very good thing for the body and mind.
My top 5 evening meal recipes
Over the years I’ve slowly refined the meals I cook to make them as healthy, quick and tasty as possible. For a recipe to become one of my go-to mid-week meals, it needs to:
tick all my nutritional boxes
can be made in 15-20 mins
and (most importantly of all) tastes really good.
Try them out for yourself and let me know what you think.
Monday: ‘Me’ and Two Veg
I was brought up on this kind of meal and whilst it might be deemed a bit basic by some, with the right set of ingredients, a solid sauce game and crafted cooking methods, this everyday staple can still send the taste buds wild - whilst also fuelling the body and mind to perform at their best.
A twist on the classic ‘Meat and Two Veg’ where the ‘Me’ part is all about what works for me and, well, you. Personally, I have this meal with either fish or steak and will generally combine it with a complementary sauce of some kind.
The key thing that makes this meal super tasty is the quality of your ingredients and how you cook everything. I get my steaks from The Knepp Estate, where the animals are free to roam and their meat is as close to ‘Wild’ meat as you can get. For fish, I ideally choose wild, line-caught but often have to settle for wild, net-caught - which definitely isn’t perfect but is still better than anything farmed.
It’s super quick, super healthy and I find having a healthy meal like this on a Monday helps me start the week off on the right foot.
Ingredients (1 person)
Protein
2x Wild-caught Mackerel Fillets (best value)
or
1-2x Wild-caught Alaskan Red Salmon Fillets
or
1x 250g Organic/Wild Rump Steak
or
1x 250g Organic/Wild Venison Steak
or
Veggies
You can mix whatever you like here, but I choose 2-3 different coloured veggies if possible.
I normally have:
Carrots (peeled and chopped)
Beetroot
Broccoli Florets or Green Beans or Cabbage (any kind)
Carbs
60-100g of Potatoes (any kind)
Flavouring
For Steaks, I buy the Schwartz Creamy Pepper Sauce and mix it with Oat Milk. You can generally get two portions from one packet.
For Mackerel, I simply mix a knob of salted butter with a few teaspoons of mint sauce to add some flavour to the veg. I find the Mackerel is so tasty it doesn’t need any sauce.
For Salmon, mixing some Mayonnaise with a squeeze of Lemon Juice and a little Olive Oil normally does the trick.
Preparation
Heat up a large non-stick frying pan, add a small dash of oil and bring a steamer saucepan* full of water to the boil.
I use a Stainless Steel Steamer Saucepan which I’d highly recommend investing in. If you don’t already own one, they make cooking this kind of meal so quick and easy it’s laughable.
Peel and chop up your potatoes and drop in the boiling water.
Next, peel and chop up your veggies and sling them in the steamer section. Set a timer for 10 minutes for the veg and potatoes.
Next, time to fry your fillet/steak.
If your cooking fish, add to the frying pan skin side down and wait until the skin has gone crispy before flipping for just a couple minutes to finish off.
If your cooking steaks, I generally aim for 5-6mins each side and then allow to rest for at least 5 minutes before serving.
Once everything is cooked, dish up and add your chosen sauce*.
*If I’m doing Pepper Sauce, I mix it in with the juices from the steak to give it extra flavour and then pour over the top before serving.
Tuesday: Stephen Fry Stir-Fry
If Stephen Fry was to cook a Stir-Fry, I imagine it would look a little like this. That is, at least, if you choose the veggie option. Because not only does it warm your soul the same way Mr Fry’s voice does but it’s been intelligently designed to be as quick, easy and healthy as possible. If done right and with some practice, this lip-smacking meal can go from opening the fridge door to steaming hot on the table in just 15 minutes. It’s just a shame I can’t afford to get Stephen to narrate the recipe for you.
Ingredients (2 people)
Protein
400-500g Organic Chicken Thighs
or
400-500g Organic Tempeh (I recommend Better Nature Organic Tempeh)
Veggies
You can mix whatever you like here, but choose at least 3 different coloured veggies if possible.
I normally use:
1x Onion
2x Carrots
1x Red Pepper
1x Handful of Green Beans or Monge Tout or Broccoli Florets
Carbs
2x 75g Noodles (Any kind)
Flavouring
Organic Tamari Sauce
Sweet Chilli Sauce (or Honey if you don’t want any spice)
Chinese Five Spice
1/2 thumb-sized piece of Ginger
(Optional) Sesame Seeds and Coriander Leaves
Preparation
Heat up a large non-stick frying pan and add a tablespoon of Sunflower Oil.
Dice up the Onion and chop the Chicken* or Tempeh into small chunks.
*I usually use scissors to cut up the chicken thighs directly into the pan to save time washing chopping boards and knives.
Cook the Chicken/Tempeh with the Onions on a medium heat until the Chicken/Tempeh is cooked through.
Whilst the Chicken/Tempeh is cooking, chop up your Veggies and throw in the frying pan.
Bring a saucepan full of water to the boil.
Add the Noodles to the boiling water (check pack for cooking times).
After about 5 minutes of stir-frying the Onion, Chicken/Tempeh and Veggies, take off the heat and add:
1x tablespoon of Organic Tamari Sauce
1x tablespoon of Sweet Chilli Sauce (or Honey if you don’t want any spice)
1x heaped teaspoon of Chinese Five Spice
1/2 thumb-sized piece of Ginger (grate directly into frying pan)
A splash of water
Drain the Noodles and add to the frying pan.
Mix everything together and serve.
(Optional) Garnish with Sesame Seeds and Coriander Leaves.
Wednesday: Dangerously Good Dahl
I have to credit my girlfriend for introducing me to this one. Being a meat-eater (albeit high-quality-wild-and-organic-only-meat-eater), this is one of the first vegan recipes I’ve tried where I can honestly say I don’t miss the meat and it can satiate my rather large, protein-needy appetite.
And since the first spoonful of this Indian classic passed my lips, it’s become a weekly staple. And, best of all, it’s made almost entirely from longer-lasting ingredients that you can store in the cupboard/pantry. Great for when you need a healthy meal and the fridge is looking a little bare.
Ingredients (4 people)
Protein
400g Dried Red Lentils
400g Black Beans (I use Biona Organic Black Beans)
Veggies
2x Onions (diced)
2x Garlic Cloves (finely chopped or grated)
1x Butternut Squash or 3x Sweet Potato (pealed and diced into cubes)
1x bag of Spinach (200-250g)
400ml Chopped Tomatoes
1/2 Lemon
Carbs
300g (4x 75g) Basmati Rice
Flavouring
200ml Coconut Cream or 400ml Coconut Milk
2x 500ml Stock (2x Vegetable Stock Cubes)
2x teaspoon of Cumin Powder
2x teaspoon of Garam Masala Powder
1x teaspoon of Turmeric Powder
1x teaspoon of Hot Chilli Powder
(Optional) Poppadoms
(Optional) Mango Chutney
(Optional) Naan Bread
Preparation
Heat a tablespoon of Sunflower Oil in a large pan over a medium heat. Dice the Onions and grate the Garlic. Add to the pan and cook gently for 5 minutes.
Add the Lentils, Black Beans, Butternut Squash/Sweet Potato, Chopped Tomatoes (with their juice), Coconut Cream/Milk and Stock, then stir to combine.
Season with salt and pepper and cook on a medium/low heat for 15-20 minutes until reduced and thick. If you have time, you can leave it a little longer on a very low heat for even more flavour (just stir often and check it doesn't scorch on the bottom of the pan).
Once the Lentils and Butternut Squash/Sweet Potato look cooked, add the Cumin Powder, Garam Masala, Turmeric and Hot Chilli Powder to flavour.
Finally, stir in the Lemon Juice and Spinach until it wilts to finish.
Serve warm with Rice, Naan Bread, Poppadoms and Mango Chutney for the ultimate Dahl experience.
Thursday: ‘Me’ and Two Veg (Take 2)
That’s right. This meal is so quick and easy it normally features twice in the week. However, I switch up the protein source, veggies and sauce each time to keep it interesting. I usually have fish on a Monday and then go for steak on a Thursday as that ties in better with my higher protein demand after nearly a weeks worth of strength and fitness training.
For the ingredients and preparation for this one, please scroll back up to Monday.
Friday: Takeaway Night
I’ve worked hard and trained hard all week and now is the time to treat myself with a takeaway. In my opinion, that is what Fridays are for. No cooking, no washing up, just click, collect and consume - guilt-free.
My go-to takeaway’s are:
Fish and Chips from Athena B in Portslade
Chicken Pad Thai from Madamme Eat on Boundary Road
Sweet and Sour Chicken with Egg Fried Rice from Danny’s Chinese in Hove
And for Indian curries, I’m a big fan of Curry Leaf Cafe in Brighton.
