Tuesday 22 August 2017

Siobhan Byrne: Healthy eating while on holidays

A break in the sun can be an opportunity to enjoy good, fresh food, says our fitness expert

Siobhan Byrne: Use the holidays to enjoy fresh cuisine
Siobhan Byrne: Use the holidays to enjoy fresh cuisine
Walk out push up 1
Walk out push up 2
Walk out push up 3
Walk out push up 4
Reverse Lunge 1
Reverse Lunge 2
Front Bridge to T 1
Front Bridge to T 2
Jack knife 1
Jack knife 2

Siobhan Byrne

Many of us associate holidays with an all-out buffet, at times even gorging on foods that we may never touch at home. A holiday should be thought of as a relaxing time, helping you to come home feeling energised and generally better. Eating certain 'bad' foods is only going to result in you putting on body fat, feeling bloated and carrying extra water weight. Use the holidays to enjoy fresh cuisine that you don't get the opportunity to eat very often, like fresh fish and salads.

Here are some of the foods to avoid, ones that can cause you to put on weight, and suggestions for healthier alternatives.

Crisps

These pesky little calorie creepers seem to be a go-to for people to snack on at the beach or pool. The salt causes you to hold onto excessive amounts of water, while the oil racks up the calories, even in small quantities. Look at better alternatives, such as small amounts of olives or unsalted nuts, so you don't feel deprived.

Alcohol

You're on your holidays, after all, so it doesn't mean you can't enjoy a drink every now and then. Try to stick with a small amount in the evenings only and watch out for drinks such as sangria, which contain added sugar. It's easy to have a few glasses of this at lunchtime or a few beers without realising the calorie count.

If you start consuming alcohol in the early part of the day it may restrict the amount of water you consume, thus leaving you dehydrated.

Chocolate

For most people the cravings for chocolate should subside in the sun. Use this feeling to break the bad habit of having chocolate daily, which will make it easier to continue when you get back home.

* Next week: more foods to avoid and combating lethargy in the sun

Do each exercise 12 times before moving on to the next one. When you have completed each exercise, that is one set. Catch your breath before moving on to the next set, and do three to four sets, three to four times a week

Holiday fitness #2

Front bridge to T

1/ Start by supporting your body off the floor in the top of a push-up, resting on your toes, elbows and hands.

2/ Then raise one hand upwards towards the ceiling, rotating your body at the same time. Look up at your hand and hold that position briefly. Lower yourself back to the floor and repeat the same movement on the opposite side.

Jack knife

1/ Start by lying on your back with your legs straight and hands to the sides of your head.

2/ Then simply lift your head and shoulders off the floor, while also bringing your knees in to your chest, allowing the knees to meet the elbows. Lower back down to the start position and repeat.

Walk out push-up

1/ Start by standing upright with your arms by your sides.

2/ Bend forward at the waist, putting your hands on the floor.

3/ Walk your hands out into a push-up position.

4/ Complete a push-up, then walk hands back until you return to start position.

Reverse lunge

1/ Stand upright holding dumbbells by your sides, if you want to make the exercise more advanced, with your arms straight.

2/ Take a step backward, dropping your back knee to the floor and leaning your torso slightly forward with the weight on your front leg. Push off your front foot to return to the start position.

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