Summer Living: Sam Witter On How To Keep Your Health Regime On Track
| 15th September 2015
Eating well over summer can sometimes be hard, nice weather and the temptation to have a drink after work in the sun are testing. You are also more likely to socialize in summer eating out while weekends away are also more frequent. With most of you going on holiday and summer clothes being a lot more revealing, it is important that you stay on track and don’t undo all your hard work.
My clients struggle, just like you, so here are my top tips to help you keep on top of your summer body:
1. Eating out. I always tell my clients not to look at my plan as a diet because it’s not, it should be a lifestyle change. So you don’t have to stay in when all your friends are going out but be sensible with your choices. Instead of picking a club sandwich and chips pick a chicken salad. You’re still out having fun but not deviating from the plan.
2. Summer drinks. A nice cool beer is tempting in the sun, but it’s one of the worst drinks for you, it is high in sugars and calories. Try to stay away from beers and sugary cocktails and go for gin and tonics, prosseco, champagne or red wine.
3. Consistency is key. If you have had a bad weekend you need to get straight back on track when Monday comes. A lot of people have an all or nothing mentality. “I’ve cheated this weekend so I may as well carry on.” That makes your cheat a hundred times worse. We are all human and have moments of weakness but getting straight back on track is what counts and keeps you in good shape. Look at every day as a weekday – nutrition should be the same day in, day out.
4. Keep your food interesting. Have lots of variety in your food throughout the week. Not only will this keep you on track – as it keeps your food exciting – but you get all the macros, vitamins and minerals you need.
So the take-home message is still have fun in summer and enjoy going out but keep these tips in the back of your mind. I will leave you with one of my favourite summer recipes to try.
WILD SEABASS, CUCUMBER AND SPINACH SALAD
(serves 2)
Ingredients
4 100g fillets wild sea bass (pin boned and skinned)
1 green chilli, shredded
2 green peppers, sliced
1 lime, juiced, with zest
1 cucumber, seeded, skinned and sliced
500g baby spinach, washed
1 inch of fresh ginger, grated
3 spring onions, sliced thinly
Handful of basil leaves, shredded
1 avocado, stoned and roughly chopped
Handful of green olives
Drizzle of extra virgin olive oil
1 garlic clove, crushed
Salt and black pepper
1 tin foil sheet 30cm x 30cm
2 parchments papers 30cm x 30cm
Method
1. In a large mixing bowl add three quarters of the raw ingredients with the lime juice and leave in the fridge to cool.
2. Take your foil and lay flat, place parchment on top, matching up at the corners.
3. Place seabass fillets on top of the paper and spread over remaining raw ingredients and olive oil.
4. Place the second sheet of paper over the ingredients and make a parcel by folding over the foil tightly and crimpeing. It should look like an envelope when finished.
5. Place in a heated fan oven at 200°c for 10-12 minutes.
6. When cooked, take out the envelope and serve fish and aromatics with the fresh, green, spiced salad.
Follow Sam on Twitter for more top tips and great recipes @samwitter1