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Time to control 'bad' snacking

We all probably snack more than we realise. It's so easy to grab a bag of crisps or a chocolate bar if we are hungry rather than reaching for something healthier. If the snacks are there, we eat them, so first and foremost, you need to recognise what your snacking temptations are by asking yourself these questions:

- What is your favourite unhealthy snack?
- What is so good about it?
- How do you feel after eating it?
- Now, what is your favourite healthy snack?
- What do you love about it and how does it make you feel?

One way to avoid "bad" snacking is to always have healthy options to hand. Think about what will give you the most energy and will make you feel good. This could be anything from nuts, fruits to raw veggies with houmous or nut butter. It is these snacks that will give you the little boost you need and not the highly processed candy bar or sugar-laden pastries! 

Here are some simple steps to apply to your daily routine to keep your snacking an enjoyable experience:

1. Stay hydrated - Often when you feel the need to snack it is more to do with being thirsty. Drink a tall glass of water (add lemon for some flavour) and see how you feel afterwards. If you are still hungry grab a piece of fruit and a handful of almonds.

2. Relax - Unhealthy eating often happens when we're stressed out or rushing from one event to another. Sit down and take a minute to do some deep breathing exercises.

3. Chew - This is an important practice that most people forget to do. When you pick out the snack to eat, sit down and chew it properly.

And finally, here are some healthy snacks that are easy to have to hand:
Nuts, fresh cut veggies, fruit, rice cakes or dates with almond butter, smoothies or juices from the health store (or make your own), coconut yogurt, chia pods, fresh turkey with swiss cheese roll ups, hard boiled eggs, avocado on rice cake, Love Raw bars.

Happy Snacking!



Now that Easter's over...

Here are a list of simple do's and don'ts to incorporate into your day-to-day lifestyle:

  • Eat well-balanced meals - include a lean protein (eggs, chicken, pork, fish, quinoa, houmous), complex carb (whole-grains ike oats and brown rice, beans, sweet potatoes) and healthy fat (olive oil, avocado, nuts, nut butters) into each meal, one of each of course!
  • Eat more whole foods - foods that come from nature (fruits, vegetables, nuts, seeds, grains)
  • Eat more vegetarian based foods - lentils, beans, almond butter, houmous

  • Skip breakfast - this sets the tone for the entire day, if you skip you will set yourself up for over indulging later in the day
  • Eat processed foods - these foods contain so many chemicals that screw up your body's natural flow
  • Eat refined sugary foods/drinks - sugar that isn't burned turns into fat

An easy sample menu for you:

Porridge with banana, flax seed, almond butter, cinnamon & honey
Scrambled eggs with 100% whole grain bread and avocado
Smoothie: 1 banana, 1 handful of spinach, 2 handfuls of frozen berries, 1/2 cup almond milk, 3 tbsp of oats, 1 tbsp of protein powder, 1 tbsp of flax seeds and add 2 medjool dates if you crave something more sweet. Blend together and enjoy.

Lunch and Dinner:
Grilled chicken or fish with brown rice and broccoli (any green veg will do)
Grilled pork with baked sweet potato and side salad
Vegetable chili with guacamole
Mezze platter
Large salad with quinoa, veggies and vinaigrette dressing
Brown rice pasta with spinach, peas and homemade pesto

Handful of almonds
Apple with almond butter
Houmous with veggies
A few turkey slices rolled up with swiss cheese
All natural yogurt with a few walnuts

Frozen banana ice cream
*Freeze ripe bananas then blend. Add nuts and fresh berries

Dates with almond butter
*Remove stone and spread some almond butter inside

Peanut butter cookies
*Add a touch of sweetness with jam, simply press your thumb in the center of the cookie and put in a bit of jam (strawberry, blueberry, raspberry)

Sweet Potato Brownies

Think, Feel & Be Healthy!



Think, feel and be healthy

Do you want to live a healthier lifestyle? Do you want to make better food choices? Do you want to lose weight? Do you want to feel better about yourself? Do you want to be the best you can be?

If you've answered yes to any of these questions then read on. You can adapt a healthier lifestyle rather than a quick fix diet by making small changes because these lead to big results. Your ultimate goal is to think healthy, feel healthy and be healthy.

Knowledge is power, right? Knowing the benefits of what you're eating will help you make better food choices, plus when you eat healthy you feel healthier and that sets the tone for the rest of the day, week, month, etc. Start by eating pure, clean, unprocessed, unrefined foods. So, for example: fruits, vegetables, whole grains (quinoa, brown rice, rolled oats), beans and legumes (chickpeas, lentils), nuts and seeds, superfoods (goji berries, flax, hemp and chia seeds). Almond milk is a great dairy alternative and actually contains more calcium than cow's milk, and pure maple syrup, honey, and dates are great replacements for sugar. By educating yourself you will start thinking of ways to incorporate healthy foods into your diet and that's the first step.

Once you have the thought process of how to approach healthy eating you will start to feel more energised. What better way to use that energy than to start a fitness regime? By incorporating regular exercise into your life ,you will give your body a reason to crave all those pure and clean foods. It's a merry-go-round of health and wellness!

A well balanced diet is about moderation and portion control. By using a food journal you are able to document what you eat, when you eat, how you feel after you eat. This will help you keep tabs on what you're putting into your body as well as show you what you may need to add or eliminate. Temptations? Of course, so allow yourself a treat, but keep balance in mind. When you fully commit to thinking and feeling healthy you will naturally be healthy.

freshly picked


It's all about the kids!

Before school, after school, half term, end of term, holidays, any days. Keeping the kids entertained during out-of-school hours can be a laborious and time-consuming task. That awful phrase "I'm boooored!" is one no parent likes to hear. And you shouldn't have to hear it either - we are not supposed to be our children's source of entertainment!

Research is plentiful showing how levels of obesity in the young generation is at dangerously high levels. With fast food, poor diets, organised play dates and helicopter parenting now being almost the norm, free-form exercise often falls by the way-side as every hour of every day is accounted for by some pre-organised schedule. 

At the MOOSE, we firmly believe that the best enjoyment for any age is to be had outside. And if structure and success - and enjoyment, of course - is what you are after for your child, then look no further! Kids love routine, they love things that make them laugh, and they love being engaged in activities that challenge them. Whether as individuals in one-to-one sessions or as part of a group, exercise and fresh air will invigorate and stimulate a child to perform better in many aspects of life. Their attention spans are higher, their health and resistance to common colds and bugs increases, and their fitness improves noticeably. What's not to like?

Plus, we take pride in our flexibility and not only can we work around your child's schedule, we come to you, so no more 'mum's taxi service'.

Children are our future. Let's start looking after every aspect of their lives that will reap healthy benefits.

monkey bars


Deconstructing cravings

Your body is amazing!

It knows when to go to sleep, when to wake up, and when to go to the bathroom. It maintains a temperature of 98.6 degrees, repairs itself when wounded, and knows the miracle of pregnancy and childbirth. Your heart never misses a beat. Your lungs are always breathing. The body is a super computer, and it never makes mistakes.

Look at the foods, deficits, and behaviors in your life that are the underlying causes of your cravings. Many people view cravings as weakness, but really they are important messages meant to assist you in maintaining balance. When you experience a craving, deconstruct it.

Ask yourself, what does my body want and why?

Here are a few primary causes of cravings:

1) Emotional eating - It can be used as a substitute for entertainment or to fill the void of primary food.
2) Lack of water - It can send the message that you are thirsty and on the verge of dehydration which can manifest as hunger, so the first thing to do when you get a craving is drink a full glass of water.
3) Imbalance - Eating a diet too rich in sugar may cause craving for meat so keep a well balanced diet at all times.
4) Seasonal - Often the body craves foods that balance the elements of the season. For example, in the summer we crave cooling, fresh foods & in the winter we crave warming, heated foods.
5) Lack of nutrients - If the body has inadequate nutrients, it will produce odd cravings. For example, inadequate mineral levels produce salt cravings.
6) Self-sabotage - We crave foods that throw us off which often happens from low blood sugar. Remember to include a protein, complex carb (i.e. whole grains, sweet potatoes and beans) and healthy fat during each meal.

Eating well is essential to maintain your health - exercise can only increase the benefit and that is what we are all about at the MOOSE!


healthy heart


Goal or resolution?

Once more into the fray – a new year, a new resolution (or several) and a chance to get going on all those promises you made to yourself last year. And the year before. And the year before that. And maybe even the year(s) prior too.

Ever wonder why good intentions often go astray?

Look at the definition of the words themselves:
- resolution: a decision to do something
- promise: to assure that something will happen
- intention: arranging to do something

Is it any surprise that a few weeks’ in, all our resolve to get fit, eat healthier, drink less, exercise more, etc, etc, etc somehow go awry and we find ourselves wondering what happened (or making excuses as to why it never did in the first place)?

The single missing element in all of the above is a replacement for that word ‘something’.
It should be ‘goal’. Something YOU want to ACHIEVE.

And the best way to ensure you actually achieve a goal is to subscribe to an event and then work towards it. Whether you want to run a 5km race or a marathon, compete in a sprint triathlon or bike four laps round the park without stopping, take part in a Tough Mudder or swim the length of a football field, there will always be something that will grab your fancy.

The MOOSE and his awesome team of personal trainers and nutritional experts can be with you every step of the way – they may even join you on the event itself if you ask them nicely!

We even have an extra special MOOSE-tivator offer during the month of January to help you kick-start your journey towards a healthier, fitter and happier 2015.

What are you waiting for? Find your goal now and get started on achieving it – the MOOSE can make it easy for you!