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ActivZone’s Halloween Themed Coffee & Cake Morning

In anticipation for our launch of ActivZone’s Halloween Themed Coffee & Cake Mornings on the last Friday of October we thought we would give you a tasty, healthy, sweet treat idea (with a little help from the internet) that will help you to stop snacking on unhealthy, fatty foods!

Why not try this No sugar carrot Cake? Courtesy of Green Kitchen. They have dedicated a blog into turning unhealthy foods, healthy!

A “Healthier” Carrot Cake
Serves 6-8

3 eggs
1-2 bananas
10-15 fresh dates (without seeds)
6 tbsp sunflower oil
1 cup whole wheat flour
1 ½ tsp baking powder
3 tsp cinnamon
½ tsp nutmeg
½ tsp cardamom
3-4 carrots (medium size, grated)
½ cup coconut flakes
½ cup walnuts (roughly chopped)
1/2 cup raisins

Glazing
200 g cream cheese
3 tbsp honey
1/2 lime (juice)

1/2 cup hazelnuts

Preheat the oven to 350°F. Whisk the eggs in a medium sized bowl. Use a hand blender or a blender to mix bananas, dates and oil into a thick cream in another bowl. Sift together flour, baking powder, cinnamon, nutmeg and cardamom and stir it together with the eggs and the banana-cream. Add grated carrots, coconut flakes, walnuts and raisins and stir it until it all comes together.
Pour it into a cake pan and bake for about 40 minutes. Try to stick a toothpick in the center of the cake, when nothing sticks on it the cake is ready. Let it cool.
Whip together the cream cheese and the honey (bananas or dates would probably also work as sweeteners for the frosting). Add the frosting when the cake is completely cooled off. Serve with roughly chopped hazelnuts or walnuts on the top.

To visit the site with the above recipe and more fantastic alternative recipes please see the following link: http://www.greenkitchenstories.com/a-healthier-carrot-cake/

To try this cake, make sure you’re at ActivZone’s Coffee & Cake morning on the 31st of October, 9am-11am. Members & non-members invited! It’s a chance for you to relax, socialise and eat lots of well-earned cake! If you’re feeling guilty about having a slice (or 3), we have 30-minute stretch & tone class that runs from 9.30am – 10am to help you burn off those extra consumed calories.

Let a member of the ActivZone Team know that you will be here. Remember all are welcome so please feel free to bring friends & family along to enjoy the feast.

We look forward to seeing you all!

AZ Team

Abs are made in the kitchen!

The most important component of getting into shape. It’s true what they say ‘abs are made in the kitchen’. The most common mistake people make who are wanting to lose weight is undereating. You need to see your body as like a machine, and it needs fuel to function properly. Without this fuel, the machine will malfunction. But how do you know how much fuel your body needs?

To find out how many calories your body needs, you need to calculate your BMR (Basal Metabolic Rate). Lucky enough for you ActivZone’s body statistic scales can work this out for you which is the most accurate way of measuring how many calories you burn at rest. Alternatively, you can visit http://www.bmi-calculator.net/bmr-calculator/ and find your BMR online. You BMR is how many calories you burn at rest, so if you were sitting on the sofa all day, this figure would be how many calories your body needs to consume to function.

Next you need to take into consideration all the calories you burn when you exercise or complete your daily activities. This figure needs to be added on to your BMR to create your daily calorie expenditure.

Now we all know, to lose weight, we need to create a deficit and burn more calories than we consume so to do this we minus 10% off your daily calorie expenditure to create a deficit (we do not want to create too much of a deficit as over a long period of time your body will go into ‘starvation mode’ and start storing fat instead of burning it off efficiently).

So the perfect equation for longevity, steady weight loss? BMR + Exercise + Daily Activities  – 10% = Weight loss!

Now you have how many calories a day you need to consume, you need to understand what components make up those calories. We split this into 3 categories, carbohydrates, protein and fats. All of these components are essential and all play a different role in weight loss. Carbohydrates are what gives your body energy, proteins build and repair your muscles and fats are essential for the growth and development of cell functions. Below is a table of healthy foods which contain carbohydrates, protein and fat.

 

Protein

 

Fats

 

Carbohydrates

 

Seafood

Fish (Tuna, cod, haddock, salmon, mackerel)

White meat poultry (chicken, turkey)

Milk

Cottage Cheese

Greek Yoghurt

Eggs

Beans and pulses

Pork

Lean beef/mince

Soy

 

Avocado

Cheese

Dark Chocolate

Whole Eggs (yolk)

Nuts (Cashew nuts, Walnuts, Almonds)

Hummus

Chia Seeds

Extra Virgin Olive Oil

Coconuts and coconut Oil

Full Fat Greek Yoghurt

Vegetable (sweet potato, carrots, parsnips Broccoli, Kale, Cauliflower, Asparagus, Peppers, Spinach, Cabbage, Lettuce, Onions, Garlic
Baby leaf salad, Cucumber, Baby tomatoes, Celery, Pak Choi, Pal Choi
Courgette, Aubergine, Mange tout
Baby corn)

Fruit (Blueberries, Raspberries, Strawberries, Pineapple, Apples
Grapefruit, Lemons, Banana, Melon)

Brown Rice

Oats

Brown Pasta

 

For more in depth nutritional information please see one of ActivZone’s expert personal trainers. Or Alternatively call 01483 448666 to book a Personal Training Session

Don’t forget all GOLD members get a FREE body statistic test every 6 weeks, SILVER & STUDENT members you can take a body statistic test for as little as £5. A small investment for a healthier future!

ActivZone Team.

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