Peek inside the Fridge: Peter O’Riordan
This month, Xposé presenter Peter O’Riordan gives us a sneak peek into his refrigerator and tells us about his average daily dietary pattern and exercise regime.
Coffee, maybe two cups.
Soup, depending what is in the canteen, but nearly always soup.
DINNER A form of meat with veg and rice or potato or pasta. The usual dinner.
I could be munching on cookies and crisps throughout the day. Crisps are my downfall! My wife is trying to get me to eat chocolate instead, but now I just eat both.
I don’t drink enough water, I could go a full day without any water. If I am honest, coffee is my water. I don’t drink fizzy drinks at all.
DO YOU EXERCISE OR TRAIN?
No I don’t, I used to and then I had a kid and now I don’t have the time between family and work. I used to be a lot fitter, I would have done circuits, boxing, etc – but now I don’t go to the gym at all. At the weekend we get a lot of activities in such as walking in the park, but not 30 minutes sprinting on a treadmill or anything.
DO YOU WORRY ABOUT YOUR WEIGHT?
Not really, I seem to carry it well. People are surprised when they hear the actual weight I am. Maybe I will think differently when I am 600 pounds.
WHAT IS YOUR BIGGEST INDULGENCE? I am overindulgent in general, but also the timing of my eating is a problem, I eat too late at night.
DO YOU DRINK MUCH ALCOHOL?
Not really, a few beers or a couple of glasses of wine here and there.
DO YOU TAKE SUPPLEMENTS?
Apple cider vinegar.
HAVE YOU ANY ALLERGIES OR HEALTH ISSUES?
WHAT WOULD YOUR LAST MEAL BE?
A streak from Maestro in Beverly Hills, with truffle and garlic mac and cheese, walnut asparagus, mash potatoes and a bottle of red wine.
BREAKFAST: Pre-make a quick frittata for breakfast the night before, with two-three eggs and some fillings like chopped peppers, onion, tomatoes, herbs, and cook in microwave. Or you could prepare some overnight oats with some nice toppings (peanut butter, banana, etc.). Both can be made in minutes and are ready to go the next morning, straight from the fridge. If you do skip breakfast, just make sure the rest of your meals for the day are spot on. It doesn’t really matter what time you have breakfast, whether it’s first thing in the morning or four hours into your day. The only important factor is that you have a healthy first meal of the day, at some point.
LUNCH: Your lunch sounds far too low in calories for your height and weight. If you want to maintain your muscle and body shape longterm then you need to eat enough calories. Judging by your food diary, you are eating far too little food. Make sure to have either a healthy wrap (chicken, salsa, guacamole, salad) or a dinner style meal (meat, vegetables and potatoes or rice) to guarantee you are getting enough good-quality calories and nutrients at lunch time.
DINNER: Your dinners sound fine once cooked in a healthy low-fat way.
SNACKS: Replacing crisps with chocolate is like replacing white sugar with brown sugar. Pretty pointless! Both are high in sugar, fat and devoid of the proper nutrients your body needs to keep you healthy. Eating too few good meals, snacking on sugary foods daily and drinking too little water is exactly
how people fall into the trap of piling on the pounds over a few months without them even noticing. It is a vicious cycle, as the dehydration and low blood sugar from eating in this way, starts to create a physical craving for the high-sugar snacks similar to drug dependency. You will feel tired and drained immediately before the craving, followed by an almost high of the sugar rush when you give into it. I always tell people the best way to regulate your hunger is to eat three regular meals per day, snack on fresh fruit in between meals and make sure to drink three litres of water every single day. Limit coffee to the morning and, at most, two cups day. Any more than that will cause dehydration and suppress hunger.
EXERCISE: You used to do circuits so get stuck back into them. They are a fantastic way of getting some serious training in over a short space of time. Get yourself some cheap kettlebells (up to 24kg or 30kg) and concentrate on getting in three to four good 20-minute circuits per week. I usually come home and knock out five rounds of kettlebell swings, press-ups, sprints, burpees or something similar. There are so many advantages with home circuit training: you need very little equipment, there’s no need for you to go anywhere and they will help you build and maintain your strength and fitness without the need for a gym. Combined with a few runs or sprints sessions, they are all you need to maintain a healthy fitness level and body shape if done consistently.
Yours in fitness,
Jonathan Ledden, BodyByrne Fitness.