GetFit Top Tip

The Perfect 2 course meal for strengh training, Almond crunchy chicken breast with Spinach salad and Raspberry Yogurt.

We all know that to boost metabolism and loose body fat we need to exercise but it needs to be in conjunction with a healthy clean diet to get the best results. To really boost your metabolism with your diet you need to eat every 2-3 hrs but not just anything, try eating protein in every snack and main meal.

It takes nearly twice the amount of energy to digest,absorb and store protein in the body compared to carbohydrate and fat, therefore including protein in your snacks and meals will boost your metabolism during digesion all day long long.

Not only that but the protein in the chicken and Yoghurt are needed to build and repair your muscles which is also very important to build your muscle mass to increase your body fat burning potential, that being said ENJOY!

Almond Crunchy Chicken and Spinach salad.

Prep time 15 mins, Cooking time 10-12 mins

2 tbsp balsamic vinegar
1 tbsp olive oil
1/8 tsp ground black pepper
about 3 cups fresh baby spinach leaves
sliced mushrooms,about 1/4 of a cup
yellow grape tomatoes os or baby tomatoes,(halved) about1/4 of a cup.
1 small red pepper,sliced
5 oz boneless chicken breast
1 tbsp cornstartch
1 mixed egg.

Mix vineger oil ans pepper in a bowl, add the spinach and toss. Add the rest of the vegetables.
Sprinkle the cornstarch on each side of the chicken and dip the chicken in to the egg, then sprinkle with almonds.
Cook the chicken 5 mins on each side or untill cooked through. Cut the chicken as you wish and add on top of salad.

Raspberry Yogurt.

Prep time 5 mins.

1/2 cup fresh red raspberries
1tsp fresh lemon juice
8oz vanilla or natural yogurt.

Toss the raspberries in lemon juice and alternate  layers of yogurt and raspberries.

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Well i have had an interesting time on the elimination diet. I was on this purely for 8 days until unfortunately my family and I all became ill and to be honest when i couldn’t taste anything and I wanted stodge I did give in, but boy oh boy did I have some unexpected and uncomfortable results after just 8 days on the elimination diet!

After eating some cereal and peanut butter wrap(not at the same time) I did feel uncomfortable and bloated. I actually woke up in the middle of the night and to put politely I had to go to the bathroom. I put it down to being ill at first, but then the next day i had a small amount of pasta, again i had the bloated uncomfortable feeling and about 2 hrs later had indigestion for the rest of the afternoon. I also found that I was more windy,embarrassing or what, can’t believe I’m writing this!!

I experimented with bread(it was brown bread and bio but it is still heavily processed)and and a peanut butter wrap again with the same results. I found that as i was bloated and uncomfortable I was certainly not hungry. I did not want my snacks in the afternoon which just goes to show how processed carbohydrates are artificially filling you up. I also did not feel as energized as I had before, everything seemed to be more of an effort.

So I have gone back on the elimination diet for 90-95% of the time which basically means 2 main meals and all snacks the majority of the time in the day are all conforming to the elimination diet rules, but I do allow one meal to have something slightly processed and maybe a tea every now and again and of course I am human so the odd treat now and again too. The result being that i have lost 2 1/2 kilos and 2% body fat.

Maybe the biggest thing that I have learned is how to really listen to the clues your body is giving you. Do not artificially fill yourself up with heavily processed carbohydrates and feel full for a long time.

Listen to your body if you are eating your 3 main meals and snacks spaced out over every 2-3 hours you will find that you are getting hungry and are ready for the next snack or meal. Do not be scared of this, your body is wanting you to give it it’s next instalment of nutrition. As long as you eat the right food you can actually eat allot spaced out during the day without having to worry about calories or fat intake.

So if you have been thinking about doing the elimination diet don’t hold back, go for it, experiment, learn about your body, you can have great results and feel so much better, who would not want that?!!

Good luck

Marie

Try the elimination diet by following the clicking here, and make sure you pick up the companion cookbook at the same time here…

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..so i have finally got round to starting the elimination diet. I must admit that I had put it of a bit as it can sound a bit daunting, NO WHEAT( ie pasta bread etc) NO ALCOHOL, NO PROCESSED FOOD.

After Tim’s success and Leon starting it I thought it was about time I got on the band wagon too…..so what put me of to start with and how is it going so far?

My biggest concerns were what to eat for a start?? and time. As of now I am in day four. I started it over the weekend so that I had a bit more time to get the feel of it and to get a good idea of how much time it would take up. I am very quickly learning it is not time consuming at all!!

My biggest worry was what was i going to eat for breakfast?, normally I would have cereal, porridge or a type of muesli, as that is all processed that’s out of the window, which leaves you with EGGS for breakfast. Now i do like an omelet with veg in but not really my idea of a nice breakfast!!…. but a plain omelet with banana or strawberry’s and natural yog is actually really nice. I’m still getting a little bit of sweetness in my breakfast, it’s all natural, I get one of my fruit portions in at the start of the day and it takes just over 5 mins to do.

My other worry was tea. I love green tea!! and it does have good health benefits, but it is processed and it does still have caffeine in it, so that is out the window too. Now with winter clearly here the thought of plain water for a whole month is not exactly comforting. So I have been adding a squeeze of some fresh lemon in hot water, it allows some flavor and the comfort of a hot drink. I have found it a great substitute for a cup of tea.

It may only be 4 days but I’m finding it easier than I thought and I have already lost 1.5 kilos in just four days, I will keep you posted on my progress.

Bye for now Marie

Get The Elimination Diet Cookbook - the perfect companion to your Elimination Diet

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Well I have started the elimination diet and so far except for the chocolate cravings its going OK. I started on Monday but today I really filled up my fridge with healthy food. I bought chicken, turkey,mushrooms, tomatoes, sprouts, carrots etc etc.
I then went into my quite large kitchen and searched through all the cupboards for those big professional looking knives that I bought one time. See in the past a fork would have been enough to break through the
plastic cover before putting into the microwave….
I chopped up the meat, spent 5 minutes trying to work out how the grill works (pretty sad I know) and then prepared my carrots and sprouts. It worked and I had a decent meal, I sure it would have tasted better if someone else had cooked it but it just goes to show that even COMPLETE BEGINNERS in the kitchen can cook and prepare healthy meals.

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I am now over 3 weeks in to the Elimination Diet, and what have I learned?

Coffee: having been a coffee junkie for years, going without for over 3 weeks has at times been tough. BUT after the initial withdrawal headaches and generally feeling rubbish, I am now finding it easier to go without. I am also finding my sleep patterns have improved massively, and I feel more lively during the afternoon (a typical sluggish time for me). Now this may be due to an increase in water intake too, I don’t really know. The big thing here and I don’t want to understate it, really is the improved sleep quality!

Breads and Pasta: Not really missed the pasta’s, never really ate too much of the stuff anyway! But the bread was like the coffee, one of my major weaknesses. I think this part has contributed mostly to the visable results that i have obtained, no more bloating, no more over-full feeling. We simply do not have the stuff in our house any more, and going out for lunch or dinner simply means ignoring the bread that appears on the table!

Over high energy dense foods: Heavily processed foods such as sweets, pizza, burgers and such like didn’t really exist in my diet anyway, but I was certainly prone to the more than occassional treat… which it seems added up. Cutting those out at times was difficult, regularly eating our normal dinner and then wanting something sweet after was just a habit. A habit that is now broken.

Yes this is a bit of a sales pitch, BUT only because I could not have done the last few weeks without it. The Elimination Diet Cookbook has been a indispensible companion on this journey so far. So if you are starting your Elimination Diet program today, then I would thoroughly recommend the Cookbook too.

The Results: well in 3 weeks, ie. 21 days, i have lost 4.5kg and now dropped to my lowest body fat percentage measurement I have ever recorded on myself.

Don’t wait till monday to start this! Start NOW!

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It is day 15 of the Elimination diet for me. So how has it been going.

The biggest thing for me is cutting out the coffee. I am finding it less of a problem day by day avoiding the coffee, but at times it really has been difficult.

The bread part has not been so difficult, and I have really managed to work around not being able to make a sandwich.

The Elimination Diet Cookbook has been a lifesaver to be honest, breaking my wife and I away from the tedious meat and vegetables meals, and we have tried a couple of different dishes including a slightly different style of omlete for breakfast.

Snacks have fairly consistently been fruit based and also natural yoghurt for the protein element.

So what has been the results: so far I have lost about 2.5kg not a huge amount, but significant in just over 2 weeks. The big difference is in the body fat percentage now down to its lowest in 18 months.

Dax is just finishing off the new Elimination Diet site, but if you want to get hold of it simply pop over to:

http://www.eliminationdietblueprint.com/

Oh yes and I would strongly recommend the cookbook if you plan on starting which you can get here

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So far so good… well kind of… One of My Magic Hundred was to follow the elimination diet…

I am 2 days in to Dax Moy’s Elimination Diet… basically you are only allowed to eat things like fresh fruit and vegetables, fresh meat/fish/poultry, some basic dairy produce and drink only water.

The hardest part for me so far is the coffee bit… having spent a week in the US trying to stay awake in a different time zone whilst listening to lectures has required plenty of coffee, so going cold turkey on the caffeine has produced some monster headaches.

The other hard part is cutting out the bread… I admit it is my one major weakness.

I did ForestFit this morning and suffered big time… too much rubbish this last few weeks has taken its toll.

Despite sounding like it is awfully hard to do, having done this before I know the results it can produce. Last time I cut bread for a month I lost 5kg of pure body fat! So it really can make a difference.

To get Dax’s Elimination diet go to http://www.daxmoy-pts.co.uk/elimination/

He also has a great cookbook that accompanies the free program available here

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With many of you taking up the opportunity to get Dax’s Magic Hundred program this last week, for the remaining 100 days of 2008, I thought I’d let you know about some of the things that I am intending on doing, starting this Monday.

I am going to start this Monday with the Elimination Diet, also a Dax creation, but a nutritional program that is NOT a fat loss diet (although it does commonly give this result). The intention is to get cleansed of all the lovely toxins that I have consumed, especially over this last week being stuck in the US. Dax also has an Cookbook which helps you get more from the Elimination Diet, which I’ll be reviewing in a few weeks time.

I also have a number of business goals that I have on my goal cards in my wallet that need an injection of pace, so these are being added to the list of 100 goals for the next 100 days including bring on my team of new coaches which are ready for new clients this autumn. If now is your time to start learning about the GetFit Fundamentals and how it can make changes to your body for the rest of your life then get across to www.getfit.lu/consultation.html to arrange a FREE consultation with us.

Finally one of the other things I really want to achieve is getting all my current clients to have achieved their own health and fitness goals in time for Christmas, ie, BEFORE the January mayhem in the gym! Hey guys watch out I’m gonna put a rocket under you the next few weeks.

Tell me what things you are doing by adding a comment to this post, the most inspirational from Luxembourg will get a free place on one of our ForestFit groups.

If you’ve not got the Magic Hundred program go get it right away from Dax’s Magic Hundred Site

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