How to Eat Out & Still Get Results

When dieting eating out can be a stressful situation, you don’t want to ruin your diet but also want to enjoy yourself. Well know this, you can eat out, stress free and enjoy yourself, just apply a few simple steps.

Plan ahead. If you know you are going out for something to eat, browse the menu in advance and plug it into myfitnesspal. For example if I knew I was going to have a burger, I would add this to myfitnesspal with separate ingredients. I would log the bun, the burger, the cheese, the mayo all separately, although not perfect, it gives you a rough estimate of how many calories you have to play with for the rest of the day. In some situations, places like Nando’s, or chain restaurants have the macros on myfitnesspal, or on the website, so you can just add these straight in. But use your sensible head, if you go to log a cheese burger and its claiming its 200 calories, it’s pretty obvious this is wrong.

Eat smart. Lets be honest we all know the bacon Mac and cheese is going to loaded with way more calories than the seafood pasta with tomato sauce. Again, its about using a degree of sensibility, cheesy, creamy and fried foods are going to be the most calorific options. Try opting for leaner meats, and instead of chips, swap for some seasonal vegetables, if something has a dressing, ask for it on the side, so you are in control of how much you have.

Eat to your appetite. Going out for a meal doesn’t mean you have to eat to the point of bursting, you know, like Christmas Day where you have to un do a few buttons…Eat till you’re satisfied.

Don’t drink your calories. Liquid calories are the silent killer, nobody really takes them into consideration, obviously the healthiest choice is to stick with water, but if you do enjoy a glass of wine or a beer with your meal, keep it at that, a glass or a pint.

Now, I’m going to go against everything I just said and say as long as its one day, you don’t go mad, just eat out and enjoy it. All the above are tips for those of you who know you are better off controlling what you have otherwise you will just over indulge.

Social occasions are there to enjoy, 1 evening out isn’t going to ruin all your hard work, just like 1 day of dieting isn’t going to get you instant results. Yes, if its something that happens regularly throughout the week then you will need to control it. But a couple of times a month, enjoy it, don’t stress about it.

Flourless Chocolate Chunk Cookies

These cookies have been a serious work in progress, but all the hard work has paid off. We are talking a soft, chewy, chocolate chunk cookie, you know, the kind where it has the crisp outer layer but a almost toffee like centre. Yup, just like all my recipes, Im seriously proud of this one. Some of the ingredients may be a bit different to what you are used to, and possibly expensive, but trust me, with these ingredients a little goes a long way, so expect to see a lot more recipes with the likes of coconut sugar and almond flour because I have a lot to get through!

Makes 9 Large Cookies

INGREDIENTS

1 Cup Almond Flour

1/3 Cup Melted Coconut Oil

1/4 Cup Coconut Sugar

1/2 Tsp Salt

1 Large Egg

50g Dark Chocolate Chunks

1/2 Tsp Bicarbonate Soda

1 Tsp Vanilla Extract

METHOD

Pre-heat your oven to 180°C and line a baking tray with baking parchment. Using an electric hand whisk, beat the coconut oil and sugar together until just combined and then add the egg, continuing to whisk until a thick, mousse like mixture forms. Next fold in the almond flour followed by the remaining ingredients. Chill in the fridge for 20-30 mins. Spoon your cookie dough onto the baking tray, leave about an inch around the cookie as they will spread whilst baking and bake in the pre-heated oven from 12-15 mins, until the cookies are golden but still slightly soft on top as they will set as they cool. These will keep in an air tight container for up to a week but obviously they are best enjoyed fresh!

SCALE WEIGHT FOR FAT LOSS – LETS TALK EP5

Scale Weight For Fat Loss

Lets Talk – EP5


Hello again, its me, Andy, hi! I’m currently writing this in the sun, sipping on a coffee, new beans by the way, they taste amazing! Maybe I should start doing coffee reviews? Anyways, going off topic, I thought this week I would chat about scale weight, and no, I don’t mean the kitchen scales.

I have been dieting now for 2 weeks and I kind of forgot how much being on restricted calories can effective your mood. I can literally go from bouncing with energy, to “don’t come near me”. Main reason I have enjoyed not being in a deficit the past 6 or so months, simply because I know, and everyone else knows what Andy they are going to get. And talking about moods, its also amazing how much the scale weight can effect your mood and even your day if you weigh yourself first thing in the morning.

A lot of people will tell you don’t focus on the scale weight, go by how you feel, which is true, solely relying on the scales to dictate whether you are losing weight or not is a bad idea, however, in time you do want to see it go down and its so frustrating when it doesn’t. And that is one thing I have really tried to switch in terms of mindset recently, If I’m feeling good, weigh myself and the scales go down, I sort of tell myself “hey, it hasn’t gone down, but do you know what, I feel good, I look better, so I’m just going to ignore it”. I won’t ignore it in the respect that it didn’t happen, I will still log that weigh in as it good to get my weekly average, but I won’t let it affect my mood or eating habits for the day.

In the past I would get in the habit that if I didn’t see the scale weight go down at all, at least every other day, then I would just eat less and less and less, until it did. Which may I add is a terrible idea. What Im trying to get across here is don’t be so focused on the scale weight, If your sticking to your diet then in time, it will drop, you have just got to be patient. Its frustrating I know, but your body doesn’t like fat loss and it will almost fight you to stop it from happening. Morale of this story, do as I say, not as I did. I say did because I’m much the wiser when it comes to fat loss now, but years ago I was absolutely clueless. Thankfully I did a degree in this kind of thing so you would hope I know a thing or two.

Anyways, hope you enjoyed this weeks episode, talk soon.

Andy

 

HEALTHY FUDGE BROWNIES

I kid you not this recipe took me a grand total of about 8 attempts to make the perfect fudgy brownies, some too dry, some tasting down right disgusting and some more of a cake then a brownie. But, behold, I finally mastered the recipe and they taste unbelievable, about time too, because believe it or not, I was starting to get sick of eating brownies and so was the rest of my family!

These brownies are fudgy, thick, gooey, with an amazing crinkly outer crust. If you are looking fo the ultimate healthy flourless brownie then you have come to the right place. Whats even better… they are oh so simple to whip up.

The problem I find with most ‘healthy’ brownie recipes is they are less like a brownie and most are a sweet, dry cake, which may only be 100 calories but id rather save those 100 calories for something worth while. These brownies do not disappoint, at just under 200 calories per portion, these healthy brownies will have you coming back for more and more.

These brownies are super easy to make and in about half an hour you will have warm, fudgy, healthy brownies waiting for your to tuck into.

Makes: 9-12 Brownies

INGREDIENTS

1 Cup Oat flour (Blend some oats)

1/2 cup maple syrup

1/3 cup melted coconut oil

225g Black beans (Drained)

50g dark chocolate

1/2 tsp baking powder

2 tbsp cocoa powder

2 Large eggs

Pinch of Salt

METHOD

  • Pre-heat the oven to 180°C. Place all the ingredients except for the coconut oil and chocolate in a food processor and blend.
  • Whilst the ingredients are blending in a bowl, melt the chocolate and coconut oil in the microwave until the chocolate has just about melted and then stir the two together.
  • Add the chocolate and coconut oil mixture to the food processor and make sure everything is throughly combined. Pure this mixture into a lined baking tin and bake in the pre-heated oven for 10-15 minutes until the mixture has just about set in the middle. The less you cook them, the more gooey they will be.
  • Remove from the oven and leave to cool for about 30 minutes. Chop into slices and dive in!

ENJOY! 🙂

SUPERFOODS – LETS TALK – EP3

SUPERFOODS – LETS TALK EP3

Superfoods… are they really a thing?

These so called “superfoods” (which there is no real definition for by the way) claim to reduce risks of chronic diseases, boost our energy levels and improve physical performance, but is this really true?

Firstly, brands are banned from claiming such health claims unless supported by scientific evidence. So all foods labelled with these health claims must be true right, because science says so? Not necessarily. A lot of big brands will actually fund academics to research the ingredients within their products. Which are often in a very concentrated form, NOT found in your so called “Super Juice”.

Lets be honest we all want to believe it, this vegetable or that fruit can help cure diseases with their anti-oxidant properties. And although some evidence does suggest these antioxidant containing foods can have health benefits, its pretty inconclusive. So, rather than relying on a single food, focus more on your day to day diet.

No “superfood” is going to compensate for days/weeks worth of unhealthy eating. Look at the bigger picture and start eating like an adult. Eat fruits, vegetables, wholegrains, a Mediterranean diet is a perfect example of this, lots of fruit, veg and fish.

Im not saying never eat or drink a product labelled as a superfood again, as it is most likely going to be packed with nutritious ingredients. But dont go in with the mindset that eating this singular superfood is going to cure all lifes problems. Address your diet first and use these nutrient rich foods as a way to maintain that diet.

But remember a juice claiming to have x amount of fruits and vegetables is likely to be 10x the price of a punnet of blueberries and a bottle of water, look after that bank account!

– Andy –

Healthy High Protein Blondies

Ohhhhhh, I have outdone myself this time. I have made ALOT of recipes, all of which I love (obviously) BUT this one tops them all. If you are going to try any of my recipes make sure you give this one a go. Trust me, once you make these healthy high protein blondies you will being making them every weekend!

Recently I did a little poll on my Instagram (@andyhillocks if you’re not following me already…) to see if you guys prefer healthy recipes or high protein recipes. High protein won by a rather high margin, so I set on the mission to make some high protein blondies, but conveniently these are super healthy, soooooo, win win right!

This recipe contains a brown sugar alternative called Sukrin Gold, made out of polyols (sugar alcohols). You can get it from most super markets now days and a little goes a long way and its kinda a must for this recipe, which is kinda handy because it means you can just keep on making blondies! ;). Okay, thats enough talking, time for some blondies!

Yields: 12 Blondies

INGREDIENTS

1 400g can of Chickpeas (drained and washed)
100g Smooth Peanut Butter
50g Flour (I used oat flour, but plain flour is fine)
80g Sukrin Gold
60g Protein Powder (I used vanilla)
70g Chocolate Chips (I used reduced sugar dark chocolate ones)
1/2 Tsp Bicarbonate Soda
1/2 Tsp Baking Powder
4 Tbsp Milk (I used Almond Milk)

METHOD

The beauty of this recipe is it’s a throw it all in the food processor kind of job. Firstly pre-heat your oven to 180ºC and line a 35×25 cm non stick tray with greaseproof paper. Next chuck everything except the chocolate chips into the food processor and blitz until smooth. Depending on the protein powder you used you may need a little more milk, the mixture should be just dropping off a spoon. Put the mixture into a bowl and add 3/4 of the chocolate chips and stir in. Transfer the mixture to the lined baking tray and sprinkle the remaining chocolate chips on top. Bake in the oven for 12-18 minutes until slightly golden round the edges and a little soft in the middle as you want these to be fudgey. Allow to cool before removing from the tray and slicing into squares. These are when they are at their best, slightly warm and fresh. These will keep up to a week in the fridge in an air tight container!

Enjoy! 🙂