Karl Henry: Going all-in - don't undo the hard work
It's holiday time! Many of you have worked hard to get your bodies beach-ready, yet so many will go away and undo all that good work in a short space of time.
And all-inclusive hotel packages are often the source of serious weight gain. So, if you're going all-in this summer here's my advice to kick back and indulge without sending the scales eastwards.
Keep your plate full of protein and salad/vegetables and avoid cheap, starchy carbs. Likewise, don't splurge at the breakfast buffet: you don't eat a three-course breakfast at home, so why do it when you're in a hotel?
Get your exercise done early. We all know it generally doesn't happen later. Do it early, then you can relax for the rest of the day.
Bring Dioralyte. A sachet before bed after a few drinks will help to avoid the worst of the hangover the next day (and the appetite that tends to go with it).
Ask for frozen yoghurt when you are eating out. It's healthier than ice-cream. If they don't have it, then try to stick to sorbets and ice lollies. After dinner, go for a 30-minute walk, helping your food digest and working off some of the Pina Colada you had with dinner.
Keep hydrated. One of the simplest ways to stay healthy on holiday is to realise that if you feel hungry, more often than not it means you are thirsty. If you are dehydrated, the body will send similar signals as hunger, so by drinking at least two litres of water a day you will ensure you are hydrated and eating only when you actually are hungry.
When exercising, the key is that you work hard enough to get out of breath. Aim for at least 30 minutes of moderate intensity every day to ward off the worst effects of the holiday diet.
Aim to eat dinner as early as possible. Dining late means you will struggle to digest your dinner, go to bed sluggish and wake up sluggish too. The body needs around two hours at least to begin to digest your dinner before you go to bed. By doing this you will improve your digestion, your skin, your energy levels and also your metabolism.
Avoid airline food. It really isn't the healthiest, unless you're on Aer Lingus and lucky enough to get one of Clodagh McKenna's brown bread turkey sandwiches or tuna baps (or you can order a Power Me Salad in advance). Otherwise, have a healthy breakfast at home before picking up some fruit or a good salad at the airport, then stick to water or herbal tea/tea/ coffee on the plane.
These simple tips will help you avoid the worst weight gain when you're on your holidays, getting you straight back into your training as soon as you get home.
Postman’s olive tapenade
Thanks to our fabulous Pembroke Street postman for this recipe, which is seriously yummy and a great dip for parties.
You will need
230g of black olives
1 large clove of garlic
3 sundried tomatoes
2 dessert spoons of olive oil
Place everything in a food processer, blend until roughly combined and serve with your choice of vegetables.