Can’t cut the calories anymore?

Can’t cut the calories anymore?

Did you know that as a society we are consuming fewer calories than 50 years ago, how-ever our waist lines continue to expand writes Dan Bennett from MBF Personal Training. How has this come about and more importantly what can we do about it to help to improve our health and reduce those expanding waist lines?

The answer to this question is that we as a society have been reducing our levels of activity and this has caused us to still be consuming more calories than we are expending. If you are not eating too much but still increasing in weight I suggest you should be looking at your energy expenditure and how you can fit into your lifestyle greater activity.

This could be

·          Start walking everyday building up from 5 minutes to 45 minutes

·          Walking the kids to school instead of driving

·          Doing more of your shopping on foot

·          Offer to take your neighbours dog for a walk around the local woods

·          Do the house work ‘at speed’

·          Two 45 minute power walks a day

·          Take an exercise class

·          Head to the gym and get a new programme to follow

Remember that you are not only improving your well being and health but could also educating your children (no matter how old) how to lead a healthier life.

Dan Bennett

We are happy to train anyone within the following area and we can train anyone anywhere when providing a plan over the phone or via email.

Our local area is generally a 30 minute drive from Burgess Hill this includes.

Burgess Hill, Hassocks, Keymer, Ditchling, Hurstpierpoint, Haywards Heath, Cuckfield, Lindfield, Turners Hill, East Grinstead, Lewes, Barcombe, Plumpton, Chailey, Uckfield, Crawley, Gatwick, Barcombe, Handcross, Warninglid, Horsham, Cowfold, Billingshurst, Storrington, Henfield, Washington, Dial Post, Partridge Green, Steyning, Bramber, Fulking, Poynings, Hove, Southwick, Brighton, Rottingdean and Falmer.

Mexican Red Snapper

Mexican Red Snapper

A great dish with rice

Serves 4

4 red snapper fillets

2 tablespoons of lime juice

3 tablespoons of extra virgin olive oil

1 medium onion, thinly sliced

2 ripe tomatoes,peeled seeded and chopped

1 bunch parsley, chopped

1 teaspoon fresh chile pepper, diced

2 cloves garlic, peeled and mashed

Pinch of cinnamon

Sea salt or fish sauce



To peel the tomatoes after placing in boiling water for 30



Rub the fillets with lime juice, cover and refridgerate for several hours

Dry the fillets with paper towels. In a cast iron (ideally) skillet, saute the fillets briefly in olive oil on both sides. Transfer to an oiled pyrex baking dish. Add more olive oil to the skillet. Saute the onion until soft. Add teh remaining ingredients and simmer for about 30 minutes or more until most of the liquid is absorbed. Season to taste with sea salt or fish sauce. Strew the sauce over the fish and back at 350 degrees F until tender, about 25 minutes. Serve with rice.

Source: Nourishing Traditions by Sally Fallon 2001

Dan Bennett

We are happy to train anyone within the following area and we can train anyone anywhere when providing a plan over the phone or via email.

Our local area is generally a 30 minute drive from Burgess Hill this includes.

Burgess Hill, Hassocks, Keymer, Ditchling, Hurstpierpoint, Haywards Heath, Cuckfield, Lindfield, Turners Hill, East Grinstead, Lewes, Barcombe, Plumpton, Chailey, Uckfield, Crawley, Gatwick, Barcombe, Handcross, Warninglid, Horsham, Cowfold, Billingshurst, Storrington, Henfield, Washington, Dial Post, Partridge Green, Steyning, Bramber, Fulking, Poynings, Hove, Southwick, Brighton, Rottingdean and Falmer.

The Atkins Diet: - The Pro(tiens)s and Cons

 The Atkins Diet: - The Pro(tiens)s and Cons

To say there has been a lot of discussion over the last few years over the Atkins Diet is an understatement. The diet has become so popular that it is changing the way we eat and shop. The Atkins diet is based around a large reduction in the amounts of carbohydrates that are consumed by and individual, matched by a huge increase in the protein and fat consumed. As a ‘novel’ diet it seems to have some interesting effects.

Scores of people are claiming that it has resulted in vast reductions in weight; all these people cannot be imagining that the weight is coming off, so on that front it must be working. In our short article here let’s see how this is working in regard to its benefits and its drawbacks.

The diet has been shown to have favourable affects on the blood cholesterol ratio (good and bad cholesterol) which is thought to lower the risk heart disease. It also has a positive effect on lowering the release of blood insulin after eating, which is the main effect of promoting fat (blood lipids) as its main energy source and a total reduction in calories consumed.  These last two, in my view is the underpinning to the weight loss experienced by individuals who are on the programme.

The main drawback for the Adkins diet is that nutritonalists are unsure of the long term effects of such a radical change in food groups consumed. Some of the predicted negative effects on the body include, stress on the liver and kidneys. The liver works as the main converter for excess protein to be removed in from the body in the urine. This large amount of protein conversion may result in the liver becoming over worked and stressed. The kidneys work to remove the urea (produced by the liver) from the body and here kidney stones may be produced in greater regularity. Loss of vitamins and minerals in the diet are also as concern as the body also gets these from carbohydrate rich sources (fruit, vegetables, rice pasta, and potatoes).

As with any diet that changes your normal way of eating, what happens when individuals go back to their old way of eating? Yes, the weight has come off, but if the individual does not modify their old eating regime the weight (and a bit extra) may be put back on again.

Therefore, the only way to loose weight effectively is to modify the way of eating into a lifestyle which promotes a varied, healthy eating with exercise. Whether the Adkins diet will be proved as healthy is still to be ascertained.

Dan Bennett

More eating outon the Move

 In the Sports and Leisure Centre.

Most centres offer a cafe or snack bar and vending machines. Items on offer in the cafe and snack bar are variable - many centres employ outside caterers to run thier facilities. Cost is a major priority. The foods served do not always reflect the goals of the healthy training diet. vending machines are usually packed full of snack foods high in fand and/or sugar. Inspect the foods on offer in thevenues you frequent and make your decision. It may be wsier and less expensive to take your own.

In the Steak House.
Choose plain melon or soup (not creamed) to start and select a whole meal roll. Order lean grilled meat or fish. Opt for a plain jacket potato in preference to fries and ask for your salad dressing to be served on the side. many pffer a salad bar so you can make your own choices.

In the Road Side Cafe

It is probably teven more difficult to make healthy food choices here than in the pub. Most are too high in fat. Ask for extra unbuttered bread with meals. Pancakes and sandwiches with lean and lower fat fillings are better options.

At the Salad Bar
Many items are to high in fat. The potato salad, coleslaw and other creamy looking dishes are full of high fat mayonnaise and croutons are fried. Avoid as much of the mayonnaise and added sauces e.g. thousand island, blue cheese as possible.

At the Buffet table
The options available are immense. many buffet items are often high in fat e.g. pastries, chicken goujons, sausage rolls, sausages, cheese canapes, vol au vents and the rest. Even the sandwiches may not be the best bet if they are laden with butter, margarine and mayonnaise. make your choices but then aviod the rest of the table!

Desserts
Not all desserts are bad! Try to choose those lower in fat. avoid fresh cream gateaux and other very creamy deserts e.g. icecream, tiramisu, creamed rice, mousse, etc. Choose those based on fruits and meringes e.g. fresh fruit salad, summer pudding, fruit sorbet. Aviod adding extra cream. Ask for plain low fat yougurt or low fat fromage frais if available.

Eating Out Indian

Eating Out Indian

Indian food embraces a whole range of dishes, not just curry. each dish varies according to the spices and herbs used. Traditionally, rice is the major part of the meal and curries of meat, fish and vegetables are served in smaller portions. It is hard to find any curried or sauces dished that doesn't begin with frying, although there are dishes that are baked in the oven eg tandoori and tikka, Considering today's current dietary guidelines, it is wise to try to choose dishes lower in fat whenever possible.

Lower fat choices:
Soups eg Mulligatawny, lentil (dahl)
Chicken tikka
Meat tikka
Tandoori dishes eg prawn, chicken
Plain naan
Chapatti
Plain boiled rice
Raita (cucumber or onion)


Pasanda, Korma, Dupiaza, Massala, Biriani and Pilau dishes are all higher fat options, so:

Eat more boiled rice
Eat a minimum of the sauces

NB: Traditional Indian cookery uses ghee (clarified butter). In the UK vegetable ghee is often used - this may be hydrogenated vegetable oil. This contains trans fats. research currently supports the view that trans fats should be kept to a minimum in the diet, so select dishes that are lower in fat.

What to drink:
Cold water (most authentic0
Lassi (yogurt and milk)
Chilled Lager

NOTE: Carbonated or fizzy drinks including lager and ice cold water, tend to exaggerate the burning sensation of a really hot curry!

Dan Bennett
We are happy to train anyone within the following area and we can train anyone anywhere when providing a plan over the phone or via email.

Our local area is generally a 30 minute drive from Burgess Hill this includes.

Burgess Hill, Hassocks, Keymer, Ditchling, Hurstpierpoint, Haywards Heath, Cuckfield, Lindfield, Turners Hill, East Grinstead, Lewes, Barcombe, Plumpton, Chailey, Uckfield, Crawley, Gatwick, Barcombe, Handcross, Warninglid, Horsham, Cowfold, Billingshurst, Storrington, Henfield, Washington, Dial Post, Partridge Green, Steyning, Bramber, Fulking, Poynings, Hove, Southwick, Brighton, Rottingdean and Falmer.