Health_Fitness_UK_July_2017

WORDS: Angela Dowden PHOTOGRAPHY: iStock
◆ Spritz wine and fruit juice with fizzy water
to dilute calories and make drinks longerlasting
and more thirst-quenching.
SLIM BONUS
BERRIES ARE CHEAP
AND PLENTIFUL
Berries such as strawberries, raspberries and
blackberries are a slimmer’s friend, with only
around 5g sugar per 100g, compared with
twice this or more in most other fruit. As an
added bonus, they’re also a rich source of
skin-friendly vitamin C and anthocyanins
– perfect to give you a summer glow.
TOP SEASONAL HACKS
◆ Swap your mid-morning banana snack for
a bowl of berries – saving around 70 calories.
◆ For a lighter, healthier chocolate fix,
enjoy strawberries dipped in a little melted
chocolate, or raspberries sprinkled with a
teaspoon of good-quality drinking chocolate
powder (such as Green & Black’s Organic)
or raw organic cacao powder.
◆ For a less sugary alternative to summer ice
cream, blitz 300g of raspberries,150g of
strawberries and 2 tbsp of icing sugar with
200ml of water and freeze into lolly moulds.
SLIM BONUS
YOU CAN BREAK
OUT THE BARBECUE
Eating al fresco isn’t just fun; it can actually be
a chance to enjoy healthy, non-fattening food.
‘Grilling is a great way to cook meat without
additional fat. Plus, some of the fat in the meat
will sizzle away,’ says registered dietician
Helen Bond. Forget fatty sausages, though!
TOP SEASONAL HACKS
◆ Marinate lean meat such as chicken or
steak to keep it succulent and tasty without
the need for sauces. A marinade of oil, vinegar
and herbs will also reduce the formation of
harmful carcinogens when you flame grill.
◆ Make low-fat garlic mushrooms – take a
large square of tinfoil, spray with cooking oil,
add sliced mushrooms, seasoning and a clove
of crushed garlic and wrap. Cook the parcel
on the BBQ for about 15-20 minutes.
◆ Grill fresh sardines – they’re cheaper and
lower in calories than burgers and are a
great source of heart-healthy omega-3. Rub
scaled and gutted sardines with lemon zest
and chili flakes, then grill for four minutes
each side.
SLIM BONUS
YOUR APPETITE
IS SMALLER
One theory is that our hunger naturally lessens
when the outside temperature is closer to
body temperature and we need fewer calories
to keep us warm: in a 2013 study, people who
worked out in a hot environment (30°C) ate
less afterwards than those who exercised in
a cooler setting (10°C), which seems to bear
out an appetite-curbing effect of heat.
TOP SEASONAL HACKS
◆ Work with your reduced hunger by actively
cutting your portion size – it’s still easy to
eat more than you actually want if you put
winter-sized portions on your plate.
◆ Order two starters rather than a starter plus
main if you’re eating out. It will vary depending
on the you dishes you choose, but on average
you’ll save at least 300 calories.
◆ At summer buffets and barbecues, fill your
plate the first time round with everything you
want to eat – it’s safer than going back several
times for just one item as it’s harder to track
how much you’ve eaten with multiple trips.
BEAT THE HEAT…
HOT-WEATHER
DOS AND DON’TS
DO... eat regular light
meals rather than
overloading with
fewer big meals that can make
you sluggish and overheated.
DON’T... go
overboard on protein
(meat, fish, eggs)
– though it’s important for
satiating you, it produces
more heat than other food
components when digested,
which could make it more
difficult for you to stay cool.
DO... top up your
intake of potassium
(in fruit and veg such
as avocado, guavas and
bananas). It’s an essential
fluid-regulating mineral.
Marginally reduced levels
caused by sweating in hot and
humid weather can contribute
to raised blood pressure and
irregular heart beats.
DON’T... quench your
thirst with excessive
amounts of alcoholic
drinks – especially during the
hottest part of the day – it has
a very dehydrating effect on
your system. ■
68 Health & Fitness // healthandfitnessonline.co.uk