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.
Are you on of those Super-Mums that does 100 things at the same time? You are up at dawn preparing snack boxes, lunch boxes, gym bags, swim bags, making Breakfast, getting kids ready for school, getting yourself ready for work, planning tonight’s dinner while at the last minute putting on a wash before slamming the door shut. Drive the kids to school, husband to work, getting your self into work where You are the Super Assistant. After running after the boss all day, it’s back in the car, pick kids up, drive your son to hockey, your daughter to ballet. Back home! Dinner time, home work, bathing, night time stories, kids to bed. Cleaning, Washing, ironing, planning the next day…It’s 23.00…..you are exhausted…and in about 7 hours it will start all over again!
The problem with most of us woman (and some men) are that we are very bad at putting ourselves first. But to be honest if We don’t take care of ourselves What use are we going to be to ourselves or our family or anybody else for that matter?As i read in an article You must take care of your own basics needs before you can take care of the needs of others. Quite simple really, right?
And to be honest being busy doesn’t necessarily mean that You are being very productive.
So what can You do? Some people find it very hard to put themselves first, it feels a little bit selfish, but You can at least treat yourself equally with those yo love.
Do you make sure the kids get enough sleep? Well, make sure You get enough sleep too…it doesn’t matter if there is a little bit of dust under the beds and the washing can wait another day.
Do you think it’s important that your kids meet their friends and have a fun social life? Well, You make sure you get to see Your friends sometime as well and make sure You have an existing Social life. It’s been proven that having a Social life decreases the chance of depressions!
Do you insist your kids do some exercise (which I really hope You do, it’s so important to health!) Well, same again, You make sure you go out there and do some Exercises too.By now you all know there is a lot of options for you Mums in Luxembourg:)
Seriously though, it doesn’t have to involve getting to a gym or a class, simply walk out that door and the Options are plenty. Go for a 20 minutes Interval session, Yes, that is the best way to boost the metabolism…Go for a swim, Run with the dog or the neighbour, organise a friendly soccer game or just go for a quick Walk. 20 minutes a day, that is all you need to really improve your health, your immune system, your mood, your pms-problems(if you have them:)) and your future. I have said it before and I am saying it again, Who doesn’t want to live a long life to be there for their family. Well, get out there and Move Your Butt!
But doing exercise is only one part of a healthier life. Getting enough sleep is important and what you eat is equally important to have the Energy you need to be a great super mum. You most likely have heard the saying:You are, What You eat! So true, it’s not even funny:) Eat clean, a lot of fruit and vegetable, good meat, fish and chicken and make sure you eat Every 3 hours minimum!!! And please, please, please don’t skip BREAKFAST!
So what else can you do to relax your life a bit. Well, have a laugh every now and again especially at yourself:) Surround yourself with people that make you happy and don’t drain you. And don’t be afraid to ask for help! If you need 30 min to just clear your thoughts I can most certainly guarantee that your Friend won’t say No, because you wouldn’t right, if they needed you.
Plan fun things, there is nothing better than having something fun to look forward to. And it’s as important to plan nice things to do as it is planning work.
Try to figure out the things or people that drain you and take energy away from you and that aren’t really that important, and get rid or at least minimize the time with that/them.
There is small word that a lot of people don’t use as much as they should…Take note and start using it more often: Learn to say NO! Your Yes should be valuable and only used on the things that are most Important to You.
Look at potential Problems from a different angle, sometimes a problem isn’t as bad as it looks straight on.
Now, don’t go out there and try a new Super Woman tactic and change everything in your life straight away. Most likely that will bring you down eventually. Try small changes and really try to make that a habit before changing the next. This way you are more likely to keep it and make it Your New Improved, Healthier Lifestyle.
Good Luck, Mums, and no matter what, We are still Super Mums but let’s be Healthy, Happy Super Mums instead:)
Jess
Listening To Your Body
12.11.08Well 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…
..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
When Autumn is here, it’s always nice with a Warm Soup and with that We can get an extra boost of Iron!
4 Portions, 465 KCal, 10 g Fat, 20g protein, 71 g Carbs/Portion
Rinse 3 Cups dry Red lentils.
Chop 2 red onions, 3 garlic cloves and 1 red Peppar. Fry in olive oil (2 tablespoons). Try to use an Iron-frying pan for that extra boost of iron. Add 1 tablespoon freshly grated Ginger, 1 teaspoon Cumin, 2 tablespoons paprika powder, 1 1/4L water, 1 laurel, 1-2 teaspoon sea salt, 1 tin crushed tomatoes, 1 tablespoon vegetable stock, 1 tablespoon honey, the lentils and finely chopped fresh chilli. Boil on low heat 10-12 min under a lid.
Serve with 2 slices ciabatta divaded in 4, add hoummus, some germs and iron rich baby spinach and persil and top with sliced pear and strawberries.
Yammie:)
Jess
OK here I am again experiencing another of our fundamentals this time Nutritional Responsibility, what is this exactly?
Well it is actually very simple, it’s all about going back to basics making sure that we have a clean diet consisting of fresh fruit and veg, fresh meat and fish, low fat dairy and water.
One of the things that we ask you to do is to to keep a truth diary. This involves writing down everything that goes into your mouth and at what time. You will also grade them. A is for all fresh, B is for not so good but not so bad and C is yes you guessed it is all heavily processed foods like pizza, alcohol, biscuits etc. You will also mark down how many portions of fruit and veg you have eaten and what you have drunk.
So how is it going so far…..
Well boy does it make you think about what you are putting in your mouth. The idea is not really to change what you are eating just to record it, but automatically i found myself making small changes. From seeing what I had written down I have automatically increased my water intake, upped my portions of fruit and veg, cleaned up my main meals by reducing the amount of processed foods and increased the amount of times that I am eating per day(which is never a problem for me as I love to eat:o), which of course is the key to revving up your metabolism and getting rid of your body fat. So with out really making an effort and just with these small changes I have lost nearly 2 kilos already!!!
Now as part of your 3 month pro gramme with us for ONE MONTH we ask you to give up alcohol, wheat based products and all processed foods so that you can really see dramatic effects that it can have. I will let you know how this goes in the not to distant future…
Marie
Want to start your training with Marie, go to http://www.getfit.lu/consultation.html and complete the request to meet us for a consultation.
Leon’s On The Elimination Diet
17.10.08Well 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.
OK here I am again experiencing another of our fundamentals this time Nutritional Responsibility, what is this exactly? well it is actually very simple, it’s all about going back to basics making sure that we have a clean diet consisting of fresh fruit and veg, fresh meat and fish, low fat dairy and water.One of the things that we ask you to do is to to keep a truth diary. This involves writing down everything that goes into your mouth and at what time.You will also grade them. A is for all fresh, B is for not so good but not so bad and C is yes you guessed it is all heavily processed foods like pizza, alcohol, biscuits etc. You will also mark down how many portions of fruit and veg you have eaten and what you have drunk.
So how is it going so far….. well boy does it make you think about what you are putting in your mouth. The idea is not really to change what you are eating just to record it, but automatically i found myself making small changes.
From seeing what I had written down I have automatically increased my water intake upped my portions of fruit and veg, cleaned up my main meals by reducing the amount of processed foods and increased the amount of times that I am eating per day(which is never a problem for me as I love to eat:o), which of course is the key to revving up your metabolism and getting rid of your body fat. So with out really making an effort and just with these small changes I have lost nearly 2 kilos already!!!
Now as part of your 3 month pro gramme with us for ONE MONTH we ask you to give up alcohol, wheat based products and all processed foods so that you can really see dramatic effects that it can have. I will let you know how this goes in the not to distant future…
Start training with Marie this week, utilising the power of Nutritional Responsibility, go here to arrange a consultation
I seem to get asked at least once a week which books I would recommend for training, fat loss, nutrition, goal setting etc etc…
I do read lots of this stuff, in fact I tend to be reading non stop… strange I never used to be like that…
Anyway, I have created a page on the GetFit.lu website with all my recommended books and where you can get them from. I have added Amazon links or retailer links so you can get all these products shipped to your door in double quick time.
Summer holidays are a great time to catch up with some interesting reading, pick one or two that you can pack in your suitcase…
http://www.getfit.lu/book-recommendations.html
Tim
PS. You’ll see some other links to the left hand side of this page, which will take you to some of our most trusted resources and partners, make sure you try these too!
101 Healthy Recipes For The Office
20.06.08You know when you look for something and eventually you find it right under your nose!!!
I have been searching for ages for a decent recipe book that fits with my principles of common sense nutritional habits for the real world. I have come across lots of recipe books that are very good in theory, but when you have to factor in the time needed to prepare the foods, seek out bizarre ingredients and actually having something that tastes and looks good, many books fall short of the mark.
Well Rosa was right under my nose, she is a performance coach at Dax Moy’s Personal Training Studio in London. Having met her briefly earlier this year whilst being coached by Dax himself, I knew little of her background nor the excellent resource that she has created.
The book 101 Healthy Recipes For The Office contains recipes that can be prepared in 10 minutes right through to those taking 60 minutes when time allows. Each recipe is also “Elimination Diet” approved which is Dax Moy’s signature 30 day nutritional plan. I know many of my Top Tip readers and clients who have downloaded the Corporate Athlete handbook will appreciate this excellent resource.
Check out Rosa and the book at RocoFit
