Bootcamp Light
The sun is finally shining; it has been a long, cold winter and now with the prospect of summer being upon us it is time to make the final efforts to strip off the wobble!
The nutrition guidelines are the same and outlined below.
- Eat three meals per day (NO skipping breakfast)
- Avoid all sugar based foods (This is THE most important rule to follow.)
- Consume adequate water
- Eat lean protein at lunch and at dinner
- Eat a protein based breakfast, such as eggs
- Eat a maximum of one serving of wholewheat carbohydrates at each meal
- Do not eat late into the evening
- Eat a maximum of two fruits per day (more than this will provide too many calories from sugar)
- Take your Lotuslite at least once a day
- Add CLA, Fish oil and Evening Primrose oil for an extra nutrient boost
Virtual Salad bar adapted from Zest June 2013
Base
(choose 1)
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Carbohydrate
(choose 1)
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Vegetables/Fruit
(choose 3)
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Protein
(choose 1)
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Dressing
(choose 1)
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Extras
(choose 1)
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Choice of lettuce
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One wholemeal pitta
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1 grilled red pepper
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1 small grilled chicken breast
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1tbsp home made vinaigrette or French dressing
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1 tbsp black olives
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4 new potatoes
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1 tbsp chopped red onion
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Rocket and watercress
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80g wholemeal pasta
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7 cherry tomatoes
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2 small or 1 large hard boiled egg
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1tbsp Balsamic dressing
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1tbsp toasted walnuts
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1 baked sweet potato
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2 sundried tomatoes in oil
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1 tbsp mayonnaise
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1tbsp toasted pine nuts
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½ a large mango
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Spinach
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90g brown or wild rice
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80g green beans
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50g feta
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2 tbsp spicy thai, mango or chilli dressing
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1tbsp toasted sesame
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3 tbsp grilled courgette
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100g Quorn fillets
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Pea shoots
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100g wholegrain couscous
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10cm piece of cucumber
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100g tuna in water
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2 tbsp low fat Caesar dressing
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1 tbsp flaked almonds
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60g antipasto artichoke hearts (non-oily dressing)
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8 anchovies
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Baby leaf salad
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1 thick slice of granary or seeded bread
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½ an apple
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75g poached salmon
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2 tbsp yoghurt and mint dressing home made
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½ small avocado
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2 sticks of celery
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Breakfasts -
Choose one…
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Wake up smoothie
Half a mango
75ml Skimmed milk
75ml orange juice
25g spinach leaves
10g cashew nuts
Half a lime juiced
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Bircher muesli*
45g Organic rolled oats
Cover with skimmed milk
½ apple chopped
1tbsp sultanas
1 chopped brazil nut
*Mix and Refrigerate over night
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Fruit and yoghurt
A selection of Fresh fruit mixed with
natural yoghurt and sweeten with honey or maple syrup
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Bidders’ Banana Breakfast Shake
1 scoop vanilla impact whey protein
powder
1 banana chopped
1 drizzle maple syrup
I tsp PB8 Peanut powder
200ml skimmed milk
Blitz
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Eggy Bread
2 large eggs whisked
2 slices of seeded bread soaked in egg
mix.
Dry fry on both sides until cooked
through
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Granola, fruit and yoghurt.
1/3 cup granola served with natural
yoghurt and maple syrup or honey.
Add fruit of choice, i.e banana, apple
or mixed berries
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Poached eggs on toast
Pre boil water adding Japanese rice
vinegar – glug
Carefully crack and pour 2 eggs into
saucepan cook until firm
Serve with 2 slices of buttered toast
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Boiled eggs and soldiers
2 boiled eggs served with buttered
toast
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Kippers and marmalade
2 fillets of grilled kippers served
with tbsp. of marmalade.
The
marmalade stops the fishy after taste!
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Dinner, Dinner, Dinner, Dinner......Batman!
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Speedy Paella
Chop half
a courgette, onion and a red pepper, crush a clove of garlic drizzle with oil
and roast for 30 minutes. Sprinkle 100g prawns and 100g chicken breast with
smoked paprika and thread onto skewers. Grill until cooked through. Cook 125g
brown wholegrain rice seasoned with turmeric. Add the veg and stir through
the rice, place the skewers on top. Drizzle with yoghurt and serve with large
green salad.
Adapted from Zest June 2013
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Moussaka-stuffed
Aubergine (serves 2)
Cut a
large aubergine in half scoop out the seeds. Brush with rapeseed oil and cook
for 15 minutes in the oven, you could griddle if you prefer. Sauté a chopped
garlic clove and half a red onion. Add 200g extra lean mince of your choice,
chopped tomatoes, tomato puree, a glug of red wine and herbs to taste. Simmer
for 15 minutes, spread over the aubergine and add 200g par-boiled potatoes. 3
tbsp white sauce and 1 tbsp grated cheddar. Cook for a further 15 minutes.
Adapted from Zest June 2013
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Steak and
summer Veg
Grill or
bbq one medium lean steak, asparagus spears and on the vine tomatoes. Serve
with 100g baked sweet potato chips and a large green salad.
Adapted from Zest June 2013
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Beany
Tacos
Steam 200g
cubed butternut squash and then sprinkle with taco seasoning. Heat 250g canned
mix beans in chilli sauce. Fill three taco shells with butternut, beans and
2tbsp soured cream and a large green salad.
Adapted from Zest June 2013
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Stuffed
Peppers
Cut a red
pepper in half, bake at 180°c for half an hour. Fry half a chopped onion, a
crushed garlic clove and half a courgette. Add 50g rice, 200g tinned tomatoes
and 125ml hot vegetable stock. Simmer until rice is cooked. Stuff the rice
into the peppers and cook for 5-6 minutes. Sprinkle with 1 tbsp parmesan to
serve. Serve with large green salad.
Adapted from Zest June 2013
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Squash and
coconut curry
Ingredients
1 large
butternut squash (600g/1lboz peeled weight), chopped into medium size chunks
small
bunch coriander , roughly chopped
2 tbsp
Madras curry paste
1 red
pepper , halved, deseeded and roughly chopped into chunks
400g can
reduced-fat coconut milk
Heat a
large frying pan or wok, tip in the curry paste and fry for 1 min. Add the
squash and red pepper, then toss well in the paste.
Pour in
the coconut milk with 200ml water and bring to a simmer. Cook for 15-20 mins
or until the butternut squash is very tender and the sauce has thickened.
Season to taste, then serve scattered with chopped coriander and naan bread
or rice.
Serve with
brown rice and salad
You can
vary the vegetables that you add or try aloo gobi. Lots of indian and eastern
foods use vegetables to better effect than we do as meat would often go off
quickly in these climates. The added spice also increases your metabolism if
the recipes include chilli, often Thai recipes lack cream and as a
consequence are extremely healthy. But watch for the fried recipes :0(
Recipe
from Good Food magazine, October 2006.
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Veggie
burger taco salad.
Crumble 2
veggie burgers over a salad made with romaine lettuce, tomato, ¼ cup grated
cheddar cheese, and ¼ cup black beans. Dress with salsa a dollop of sour
cream or creme fraiche and serve with ½ of a wholewheat pitta.
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Prawn
wraps:
Toss some
prawns in a bowl with ¼ cup canned
sweetcorn, ¼ a sliced avocado, and ¼ cup chopped tomato — add 2 tablespoons
of bottled Italian or Caesar dressing. Wrap up the mixture in a whole-wheat
tortilla wrap and serve with a large green salad dressed with 2 tablespoons
of the dressing you used for the wrap.
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Grilled
fish
1 portion
of grilled salmon (or any fish you desire) with 1 cup of steamed broccoli and
½ cup of brown rice. Serve with a green salad if desired.
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Breaded Turkey Burger
Breaded Turkey burger made with turkey mince, 3-4 tablespoons shop
bought salsa (check ingredients for nasties!), and 1-2 tablespoons seasoned
breadcrumbs; you can make these yourself by toasting a slice of bread and
blitzing in blender. Grill burger for about 6 minutes on each side until
cooked through. Serve with a large green salad; topped with ⅓ cup canned
sweetcorn and 2 tablespoon grated hard cheese and dressed with home made
vinaigrette
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DO NOT FORGET TO ADD YOUR LOTUSLITE!
10 ways to stay on track...
1. Choose your ‘goal dress’. This could be an old favourite or a new LBD that’s just a little too tight, but either way, it’s got to be something you know will make you feel amazing. Think too of the occasion when you're going to wear it: make this a realistic target that you are aiming for a few months hence.
2. Be sensible with calorie counting. As a guide, women aiming to lose weight should try and stick to 1500 calories a day. Aim to rethink your food choices, swap in healthier food options, cut down on snacks, get more active to increase your calorie burn. The healthiest and most sustainable weight loss is gradual - aim for 0.5kg-1kg a week, says M&S nutritionist Helen Stephenson.
3. Don't skip meals. Not even the fasting diet advocates skipping meals - just eating smaller ones. Skipping meals - in particular, breakfast - can make you more likely to snack on high-fat or high-sugar snacks. Try these low-calorie breakfast ideas
4. Eat a balanced diet. Try not to exclude whole food groups, as this can limit the nutrients that are vital to your everyday needs. Aim to eat plenty of fruit and vegetables with each meal, chose wholegrain carbohydrates, lean protein and skimmed milk.
5. Boost your five-a-day. Fruit and vegetables are ideal healthy snack options (for example, carrot and celery sticks with low fat dip, handful of dried fruit or mixed fruit salads), but vegetables tend to contain less sugar than fruit and are higher in many vitamins and minerals. Try and get your five-a-day from three portions of vegetables and 2 two of fruit.
5. Boost your five-a-day. Fruit and vegetables are ideal healthy snack options (for example, carrot and celery sticks with low fat dip, handful of dried fruit or mixed fruit salads), but vegetables tend to contain less sugar than fruit and are higher in many vitamins and minerals. Try and get your five-a-day from three portions of vegetables and 2 two of fruit.
6. Easy swaps. Simple food swaps will help reduce your calorie intake. For example, use tomato-based sauces rather than creamy ones, and choose lean and skinless meat rather than skin-on varieties. 4 quick flat tum food swaps
7. Eat more fish. Fish is a great source of protein and low in saturated fat. Most of us don’t eat enough fish so try to include at least two portions a week. Ensure one of these is an oily fish (such as sardines, salmon or mackerel) as these provide omega-3 fats which, as part of a healthy diet, can help to keep your heart healthy.How to cook healthy oily fish
8. Make your snacks healthy. Even a healthy diet can include snacks, just think about portion control - aim for no more than 150 kcals per snack (that’s a handful of nuts and dried fruit, two Ryvita crackers with a tablespoon of cottage cheese or roughly four squares of milk chocolate - although we'd recommend dark choc over milk).Low-calorie snack ideas
9. Get more active. The more you move around, the more calories you burn, obviously. You will lose weight, provided you keep an eye on your calorie intake, and improve your body shape at the same time. You'll also feel more confident in yourself, happier and should sleep better too. All of which will help in your summer dress campaign. Aim to take some form of exercise every day - even if it's just walking up the escalator, running for the bus or parking your car at the far end of the supermarket car park so you have to push that heavy trolley just a bit further.
10. Stay hydrated. Drinking water regularly throughout the day is the key, but if you find that a bit dull, diluted fruit juice and even weak tea and coffee can count towards your fluid intake. 10 reasons we should all drink more water
#Strongnotskinny
Some disclaimers...
- I'm not a nutritionist - these are things that have worked for me. Use at your own risk.
- I'm not a medical professional either - I don't know your fitness level, family history, illnesses, meds, etc. Use at your own risk.
- I'm not a medical professional either (part deux) - there are probably a lot of medical/terminology errors. Let me know and I'll see if there's a better way to make the point.
- Everyone is different - make sure you're doing what works for you, not just following what's listed here.
