Tag: food

11 Words to Watch for When Eating Out

Unhealthy key words on the menu:

1. Fried

Fried is probably the most obvious red-flag when you are trying to eat healthy. Fried means that the food has been covered and cooked in oil, and this cooking process adds a lot of extra, bad fat to the food.

2. Crumbed, battered or breaded

Crumbed, battered or breaded mean that the food has had a coating added to it. Usually, these foods are also fried. For example, battered fish is covered in a batter and then deep fried. Through this process, these foods have extra carbohydrates and fats added to them.

3. Marinated

The degree of unhealthiness of marinated food depends on the type of marinade. There can be perfectly harmless marinades of herbs, spices and vinegars, or there can be marinades full of sugar and oils. I tend to avoid foods that have been marinated because usually restaurants use marinades full of sugar and fats because they taste better.

4. Smothered

Smothered is an instant red-flag for me. Smothered usually means covered in some type of sauce, cheese or other topping. Depending on the food, this can add a lot of unwanted carbohydrates and bad fats to a meal.

Healthy key words on the menu:

5. Grilled

Grilling food usually means that the food has been cooked in minimal oil on a hot surface. Grilling cooks the food without adding any extra fat or carbohydrates to the food.

6. Blackened

Blackened is basically the same as grilled, except before the food is placed on the hot surface it is covered in herbs and spices. Blackened food is delicious and full of flavor, without the added nasties.

7. Baked

Baked foods, especially fish, are delicious. The food is cooked in an oven. Because it is baked in an oven, oil is not necessary and is minimally used. Baked foods have time to develop rich flavors in the oven and often get a crisp and delicious outer layer.

8. Roasted

Roasting is basically the same as baking. Roasting is generally the term used for meats such as beef, turkey and pork that have been cooked for a long period in an oven. Roasting develops rich flavors in the food and the fat cooks and drains out of the meat.

9. Steamed

Steamed is a method of cooking most often used for fish and vegetables. It involves putting the vegetables or fish above a boiling pot of water and using the steam to cook the food. This process cooks the food without any oil or other nasties. Steaming also keeps vegetables tasting fresher than other cooking methods.

10. Seared

Seared foods are foods that have been cooked on a very hot surface for a short period. The food is cooked with minimal or no oil and has a very short cooking time so that it does not absorb as much oil as other cooking methods.

11. Raw

Raw is probably the most obvious term and does not require much explanation. Raw foods are in the natural state and haven’t been cooked.



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Fun and Healthy snack ideas for children

“I’m hungry”. If you got a cent every time your kid said that to you; you’d be a millionaire by now.

Children’s ability to develop an appetite at any hour of the day is just amazing. Be it the after-school mini meal, or the evening snack after play, they love their daily quota of munching! We’ve all gone through the same phase of growing up.

However, arranging healthy food for kids always might not be that easy. This binging in between meals is actually the biggest reason behind obesity in children. While you may find it hard to turn down their snacking demands, you can always make sure what they’re eating is healthy. After all, the habit of healthy eating in children starts from home.

Whip your kids some tasty home-made snacks, that are as easy as making instant noodles, but a whole lot more nutritious! Make your children’s health your priority with these healthy snacks:



Fruit Flavoured Milk:

Milk and fruits are a good way to substitute chips and soda for that evening snack. Make it great by blending them both together! Use fruits like strawberries, peaches, or mixed berries with low-fat milk to make a delicious glass of Fruit-Shake, filled to the brim with healthiness.



Oatmeal pancakes:

Breakfast is the most important meal of the day. It’s also the most rushed. Make the most of every second by whipping up a super-fast pancake made with oat flour. Served with eggs, they take less than 5 minutes to make. The carbohydrates and proteins make it good food for the kids.



Green Kebabs:

Feeding green vegetables to kids is like taking on the toughest job on the planet. Fool them into eating spinach and peas by cooking up some healthy ‘green’ kebabs. Put in some potatoes for a balanced meal. They make excellent finger foods for kids and can be served any time of the day.



Yogurt Dessert:

Swap that unhealthy ice-cream sundaes laden with fats and sugar with a cupful of fruit yogurt. Sweeten some Greek yogurt with some honey, mix in berries, and freeze it like popsicles. Dessert suddenly becomes a healthy food for the kids.



Sweet-Potato chips:

When hunger strikes, kids usually reach out for bags of potato chips. Give chips a healthy twist by using sweet potato instead of potato. Don’t fry them, instead, bake them until crispy, and serve them with homemade coriander sauce.


As much as we like to keep our kids happy, we also like to see them healthy. Junk food might be the easiest option when it comes to snacks, but it does more harm than good to your children’s health. So grab that apron, and just take 5 minutes out of your busy schedule to rustle up some healthy snacks. Who said healthy food can’t be fun?


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6 Tips to beat the back to school ‘plague’

Instilling healthy habits in our kids can help us prevent unwanted germs from spreading unnecessarily and beat so-called back to school plague.

While eating healthy nutritious whole food, exercising plenty and sleeping well will ensure you are strong on the inside there are several other easy steps you can take to help halt the spread of germs and diseases on the outside.

Here are seven top tips minimise the risk of picking up germs that spread nasty colds, flus and illnesses this autumn. 



1. Wash hands

Washing your hands frequently and thoroughly is the golden rule in stemming the spread of germs and diseases. It is important to learn how to wash your hands properly and pass on this knowledge to your children. Rinse hands and apply soap. Rub hands together for at least 20 seconds, scrubbing all surfaces. Rinse soap off your hands. Dry hands with a clean cloth or paper towel. 



2. Cough and sneeze into your sleeve

It is important to learn how to and when to cover your cough/sneeze. Cough or sneeze into a tissue or your sleeve and not into your hands. Remember to throw away the tissue and wash your hands afterwards. Coughing into your sleeve or elbow area can keep germs away from your hands and so reduce the potential for passing on infection to others, especially among the touch feely child demographic.



3. Prepare Food Safely

When handling and preparing food there several important steps to take. Wash hands, utensils and surfaces thoroughly and frequently when preparing any food but especially when working with raw meat. Fruits and vegetables should always be washed. Store and cook foods at the recommended temperatures and for adequate durations. 



4. Clean surfaces

Germs often thrive on uncleaned surfaces. Cleaning frequently used surfaces throughout your home with soap and water is usually enough. However, when cleaning surfaces in bathrooms and kitchens it is important to use disinfectant and repeat the process regularly. If someone in the house is sick, then disinfect other areas too. 



5. Avoid sharing personal items

Try to avoid sharing personal items that can’t be fully disinfected such as razors, toothbrushes and used towels.



6. Stay home when sick

The best way to avoid the spread of sickness is for those who are unwell to stay at home until they have recovered. 



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Summer holidays can mess with your fitness routine

Summer holidays have an irritating knack of putting paid to best laid plans for health and fitness routines.

It’s been almost four weeks since our fabulous Sculpt Movement retreat in sunny Portugal but I still feel a little sluggish in my training while my healthy eating plan has taken a bit of a knock too.

When faced with a square or two of chocolate or similar treat the devilish thought of ‘sure why not, I’m on my holidays’ has a tendency to hang around long after the plane hits the rain-swept tarmac in Ireland.

Of course I always have the best of intentions when jetting off for a few days’ fun and relaxation. Great care is taken to ensure the trainers are packed and the gym gear is all present and correct even before the passports and ticket checks are completed.

My plan is always to fit in a minimum number of sessions – short jogs, some HIIT or even a quick swim. 

Regardless of whatever plan I’ve made, by the time I arrive in the hotel I’ve invariably decided to take the first day off and spend it relaxing.

However, what follows is a spiral of overindulgence and skipped training sessions – the guilt from which is easily shrugged off by the old ‘sure why not, I’m on my holidays’ attitude.

The inactivity and eating frenzy are in themselves negligible because after all it’s only for a few days while on holiday.

My problem is getting back on the wagon when the holiday dust has settled. It’s something I’ve been struggling with since my holiday ended and is now causing me a little anxiety because I’m due to jet off for another break in just four weeks’ time.

The only solution I can come up with is to be strict with myself in toeing the line with my health and fitness routine right up until check-in and doing the same upon my return. Based on past experience planning for during the actual holiday is somewhat pointless for me.

So for one week only I’m abandoning the plan. Who knows, maybe I’ll fit in a little bit of exercise around all the family fun – maybe I won’t. One thing I know for sure, this time it’s not going to bother me. 

I’ve made up my mind that there’ll be plenty of time for hard work and healthy living when I get home. Perhaps a good rest and not worrying about missing training sessions will leave me ready to hit the ground running when I return and ensure I beat the summer holiday  sluggishness once and for all.


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