There’s nothing like a full day of eating well. You finish the day with a smile on your face, your energy is up, you feel motivated and if you’ve exercised on that day, you get that extra endorphin boost, the feel good hormone. Today I thought I’d see in the weekend with a great plan for you to start on Monday. All of the recipes below are taken from the two new ebooks, The Lunch Box Diet: Breakfast & Dinner Cookbook and The Lunch Box Diet: 60 Tasty Recipes. If you use the code ’slim’ in the checkout up until the end of Jan, you can get a further 50% off the sale prices.
I’ve put together a combination which will give you loads of energy, pack your body full of nutrients and fire up your metabolic rate, so why wouldn’t you give it a try. What’s more, with the e-books pack you can mix and match everything, it’s like Christmas nutrition shopping at Boots. Ha ha (for those outside of the UK, we have mix and match presents in the shops)! A selection of treats that make you smile and you can use all year round! 
Also, I’m very excited that the next few weeks will see the launch of some amazing new software that will allow you to use my diet, completely tailored to you. You will be able to input your personal details, track your calories and fine tune it so it completely works in with your personal calorie requirements, which I know a lot of people have really wanted, it takes the diet to another level. While I don’t want people to count calories religiously, the software will teach you what portions are right for you, so you can really start understanding when you go over, and that has to be a good thing. What’s more you can suit the meals to yourself and invent your own boxes and add them to your meal plans. Oh and print off shopping lists and more! Watch this space…
So, here we go, a full day for you, your breakfast, lunch box and evening meal. Get started Monday and enjoy…
Breakfast
Spiced Oats with Fruit
Makes one serving
1 cup oats (preferably old-fashioned, not quick cooking)
½ banana, sliced
2 tablespoons raisins
¼ teaspoon cinnamon
Pinch nutmeg
2 tablespoons low fat yogurt
Cook oats according to package instructions. Stir in banana,
raisins and spices. Serve topped with yogurt.
Lunch Box
Scandinavian Picnic
Group A
1 generous handful spring greens
1 apple
½ avocado
1 cup red cabbage, sliced or shredded
½ cup red onion, sliced thin
Group B
Pork tenderloin roasted with allspice
Group C
Chopped salted pecans, crumbled blue cheese, snipped chives
Active Carb option
Whole grain, limpa or pumpernickel bread.
1. Rinse and dry greens. Add to box. Core and slice apple, and immediately toss
with lemon juice. Slice avocado and toss with lemon juice. Add to box. Top with
red cabbage and red onion.
2. Coat outside of lean tenderloin with scant teaspoon olive oil, finely ground
black pepper, allspice and salt. Roast until done. Cool, slice and add to box.
3. Top with about 1 tablespoon each pecans and blue cheese, and 1 teaspoon
snipped chives.
Evening Meal
Asian Salmon with Shredded Cabbage
Makes two servings
2 salmon steaks, 1-inch thick
1 tablespoon olive oil
½ teaspoon sesame oil
3 tablespoons soy sauce
1 teaspoon brown sugar
1 teaspoon ginger, finely chopped
Dash of Tabasco sauce to taste (optional)
Salt
Freshly ground black pepper
1½ cups shredded cabbage
1 tablespoon olive oil
Spray a baking dish with non-stick cooking spray. Preheat
oven to 400 degrees.
Combine the oils, soy sauce, brown sugar and ginger.
Whisk together. Put fish in baking dish and pour sauce
over fish. Sprinkle fish with salt and pepper. Cover with foil
and bake for 12 to 15 minutes, until just done.
In small sauté pan, heat remaining tablespoon of olive oil
and add shredded cabbage. Turn cabbage with tongs,
heating until just barely tender, about 3 minutes. Sprinkle
with salt and pepper, transfer to two serving plates, and
top with salmon.
Like the sound of these? Head over to The Lunch Box Diet: Breakfast & Dinner Cookbook and The Lunch Box Diet: 60 Tasty Recipes and grab your 50% off the sale prices by entering ’slim’.
I hope what will be a light hearted, but also useful post, today I wanted to demonstrate how easy it is to pile on the pounds over the festive period. Even if you eliminate a few of these tips, or include some of them, you’re sure to prevent some of the agony in the new year. Yes of course, it’s a time for celebrations, festive cheer and all that, but blimey, you just don’t need to:
- Say yes to everything offered to you
- Put out a 12 pack of mince pies for santa and then tell the kids that he ate them all
- Grab a handful of something everytime you pass through the living room on christmas morning
- Always be the one to offer around all the nibbles so you have your excuse to delve your mittens in first
- Secretly place a giant bar of chocolate under the tree, wrapped and named for youself, by yourself
- Stand cooking the christmas dinner, being a real chef and tasting everything, every 20 seconds
- Steal children’s treats telling them it’s bad for their teeth, and then eat them yourself
- Shout ‘let’s play eating games!’
- Fill your christmas dinner plate so everything is dripping off the edge
- Trying the toddlers portions every three seconds, saying ‘no, it’s still too hot when it’s cold’
- Pass around everything, six times just so you can get three more spuds
- Saying you didn’t like the first desert, even tho half of it has vanishsed
- Picking the crackers with the sweets in!
- Playing the ‘find all the christmas tree sweets’ and winning every time, even though there are kids around!
- Miss out on any exercise between now and new year
- Using the queen’s speech to slip out and ‘fill up again’
- Get a bike or exercise equipment as a gift and toss it to ones side
- Switch off a child using Wii Fit and put on Mario Kart!
- Get completely bladdered
- Repeat most of the above on boxing day from the left overs!
If the fear of standing on a set of scales has set in yet, or the panic of squeezing into that favourite skirt or jeans leaves you de-motivated and wondering which way to turn in 2010, you’re not alone. Millions of others in the new-year take desperate measures to lose weight and get back into shape and with so many different options out there it’s not surprising that we’re left wondering which is the best and safest avenue to take.
Sadly not everyone takes the ‘health’ issue seriously and diet pills, liposuction, tummy tucks and any number of other radical solutions will be on the agenda for some in 2010. But if you’re in search for a lifestyle change there are some excellent options out there, you just need to find the one that suits you, and one that you can maintain.
Working in gyms, especially in January, I see a massive influx of new members signing three or twelve month contracts, but the shocking reality is that more than half of these will barely last two or three weeks before losing the motivation to continue and the same can be said for some diet plans out there. Unfortunately the way in-which our body works, there’s a definite down-side to going on any eating plan that you are unable to sustain – your body, once it returns to its normal eating pattern will pile on the fat more than before, leaving most people disheartened and wondering how they will ever be at their ideal weight for any length of time. The secret is to find a routine that you can stick to where the foods you are eating are enjoyable and that you retrain the way your mind thinks about food consumption.
Don’t get me wrong, there’s nothing wrong with eating what you enjoy. Pizzas, chocolate, fried foods – they all twang the taste buds into bliss, but when this happens too often we get into a routine, where healthy foods don’t give the same kick! So, look at it this way, we need to re-train our taste buds to enjoying the foods that were put here naturally. Some of you will be screaming ‘but I hate vegetables’, and ‘why would I want to eat natural, wholesome foods when I can satisfy myself with take-aways, crisps, cakes, and pastries’. Well, let’s have a look around our midsections and for some the answer is preventing the line of sight to our feet! For some it’s about knowing what’s wrong and ignoring it, but for others it’s pure lack of education about nutrition that leaves the nation wondering why they’re buying new clothes every few months because the others simply don’t fit!
We’re getting better – food labelling is assisting those with little know-how. Learning your carbohydrates from your proteins and fats (and their roles) is a good place to start and then probably the biggest misconception is about portion control. Chances are you will either wake up and skip or have breakfast, eat lunch mid-day and then fill your plate in the evening, because you haven’t eaten since lunch. This is where most of the problem lies, as we over eat and ‘fill’ up our tanks three times daily instead of grazing.
You fill your box daily from a list of three food groups, still eating your normal breakfast and evening meal. It’s varied, there’s no calorie counting and it’s a sustainable plan and more of a lifestyle change.
Pre planning is the key to any weight loss goal – if we don’t think ahead to what we’re going to eat then chances are we grab what we can and often this means convenience foods that are high in saturated fat, sugar and salt, a quick-fire way to put you on the slippery slope to a weight problem. Sadly once people start putting on serious volumes of weight, emotional issues can star to occur including lack of self-confidence and depression which isn’t surprising if you think you have reached the ‘no way back’ stage. This is somewhere I have been personally and the only way out is to change your eating routines, change your taste buds back to how they should be and take up exercise. Of course, you can lose weight without additional exercise, but you increase calories burned which means a quicker route to your goal.
Eating vegetables, fruits and meats in their most natural form will provide you with an exceptional amount of energy and health benefits. By spreading these throughout the day you will avoid mid-afternoon slumps in energy and boost your metabolic rate, the way in which your body burns fat. Remember, plan ahead, go for something you’re likely to sustain and you’ll be on a sure fire route to a healthier body.
Picture the scene, you’ve had a rushed morning, dropped the kids off at school, just made it into work. Your morning begins with a hellish meeting and you’re starving, you launch down as much as you can find at lunchtime and by the time 3pm hits, you’ve almost bashed your head on the computer monitor due to tiredness or are at least increasing looking like a nodding dog. A prod from your workmate keeps you wide-eyed for a few seconds until you decide you must drink another gallon of coffee. Sound familiar? Well don’t worry, it’s a common problem but one that can be avoided. Here’s my guide…
Don’t Skip Breakfast
- The first and most important rule of all. By skipping this most important meal of the day you’re far more likely to keep hold of it during the afternoon as your blood sugar levels will be more regulated. Opt for an oat based cereal or something like wholemeal toast with a couple of poached eggs, as protein from the eggs will help to slow down the release of the bread’s carbs throughout the morning!
Get Out at Lunch
- Even if it’s for just 30 minutes, working up a sweat within your lunch break can seriously get turn your pm blues into fun. This in turn will boost your work and family relationships. Try asking your boss for an extra half-hour (to exercise) if you can but sell the benefits of what they’ll gain and you may be surprised at the response! At least get out at lunch as this will effect your afternoon performance by getting your blood flowing.
Little and Often
- If you find yourself gorging at lunchtime, don’t be surprised if the 1-3pm slump hits. Your blood sugar levels have just taken a battering. You know that sleeping on the job is a quick fire way to a P45, so graze your way to lunch (use The Lunch Box Diet) and this will give you more time for the lunchtime workout. Eat Low-GI foods and nibble on nuts and vegetables to keep you perked up all day!
Uppers and Downers
- A chocolate bar or sweets can seem like a great way to boost your energy, but this really will be shorted lived. Again, this plays havoc with those blood sugar levels to be sure to snack gradually on healthy foods instead of opting for the six-layer vending machine that haunts you on every trip down the corridor.
Thirsty Energy
- Coffee is seen as the first option to perk up a drowning face in front of the office screen but this will provide a rush that ends with a slump, so sip water gradually during the morning to take you through the day. Try and get through a 2 litre bottle by the time work ends. Hydration effects alertness. When the bathroom eventually calls, get a face drench of cold water to keep you on top of the game. If you’re thirsty, you’re already dehydrated.
Get More Sleep
- It seems like the most obvious one of the lot, but by simply getting to bed an hour earlier, you could dramatically improve your chances of being more alert for a larger portion of the afternoon at least. If you have trouble sleeping, try earplugs (www.earplugshop.com) to block out any unwanted noise or try some calming music on your mp3 player to help you doze off. You can also download hypnotherapy sleep audio files on the web.
Have you veered off your weight loss plan? No worries, it happens to us all. The key is to get back on that path towards good health. I’m here to help. We’ll tackle this problem together!
You see, healthy weight loss isn’t all about what you eat. It isn’t all about exercise. And, it isn’t all about your mental motivation. It’s about all three. Without all three areas covered, you’re going to have a difficult time getting on that path and staying on course.
Three Paths, One Destination: Healthy Weight Loss!
Path One: Eating
1. Figure out WHY you left your diet plan.
Did you go astray because there was a giant cheeseburger on the side of the path whispering come hither? Or was it the creamy ice cream? Chances are, if you were going along your diet plan all the while craving things that you love and missing them dearly, your diet was more than likely too strict. First off, never let an indulgence knock you off the path completely. Just work a bit harder at the gym. If these indulgences happen too often, adjust your diet plan to allow for either replacements for your favourites (salty healthful snacks for salty, greasy junk or creamy smoothies for ice cream etc.) OR find a diet plan that isn’t so strict.
2. Big Event
Often times, big events like holidays, parties or weddings can really throw a monkey wrench in your dieting efforts. If you’re still reeling from a recent big event and haven’t paid much attention to your weight loss efforts, it’s time to snap back. How? First off, if it was a party you threw and you still have a bunch of leftover fattening foods in the fridge, get a giant garbage bag and toss it all! I know, I know, waste not want not, but hey, we’re talking about your health here!! Secondly, the next time around do yourself a favor and hit the gym more while you are planning the event. You’ll need it for the stress these things cause, and you’ll be far more likely to stay committed to your weight loss efforts!
3. Farmer’s Market
Having trouble staying motivated to eat the right things? Go to a local farmer’s market. I promise you that all the aesthetically and aromatically pleasing fruits and veggies will lure you right back on track!
Path Two: Exercise
1. Zzzzzzzzzz???
If you were working out for more than three weeks and still found your routine less than inspiring, TOSS it!! You need a different approach towards exercising because the norm is that if you commit to anything for three weeks, you will have made it a habit that you look forward to. Be creative and give anything a shot! Anything that will get you good and sweaty three to four times a week is worth a try!
2. Try, Try Again!
Of course, this means that conversely, if you haven’t given it a chance for at least three weeks, you maybe ought to give it another shot. It can be tough to commit to exercise in the beginning depending on how long it’s been. You may find things difficult and frustrating at first. You may be discouraged by a little stiffness or feeling winded during cardio. Hey, it’s all good! Stay committed, stay focused and keep going!
3. Patience!
Here’s the thing. I actually have talked with folks at my gym who fully expect that after one week in the gym, they will in fact look like David Beckham or Posh. Sorry, no.
HOWEVER, if you keep working out, two things will happen:
You will learn to LOVE working out and you will no longer concern yourself with the short-term.
One day, in the near future, you will look in the mirror and think “WOW! I look fantastic! It’s really, really working!!!”
Path Three: Mental Wellness
1. Repeat after me: GUILT IS A WASTED EMOTION!!!
Don’t cut your nose off to spite your face. You feel guilty because you ate half a cake, so you figure, what the hell and eat the other half. Stop!!! Should you eat half a cake? Of course not, but you’ve done it and you can’t undo it by feeling bad and eating more. You’re letting your guilt thwart your efforts. Let it go! IF you eat half a cake, work it off the next day without guilt or remorse.
2. “I’ll start on Monday, I promise!”
Well, then Monday comes and goes and it becomes NEXT Monday. As the Nike campaign says “Just DO it!” I don’t care if it’s half way through a lazy Saturday and you’ve been sitting on the couch eating crisps for four hours. Get your bum up, shake the crumbs off your t-shirt and go for a walk! I guarantee you that you will feel fantastic for doing so. What do you have to lose? Oh, I know… weight!!
3. It’s OKAY to ask for help.
Hey, you wouldn’t light up a cigarette in front of someone who just quit, right? And most folks wouldn’t have a cocktail around someone who just got out of alcohol rehab. Why then, should your loved ones eat whatever aromatic delight they desire in your presence when you are trying to retrain yourself to eat more healthfully? No, you can’t put yourself in a bubble and no, people can’t cater to your every need. HOWEVER, there is no need for your spouse to munch down a triple bacon cheddar burger and fries right in front of you. Explain to your loved ones that you really need their support. Perhaps your spouse could save his or her artery clogging delights for lunch time when you are not together. You’d be doing your loved ones or co-workers a favor anyway! After all, even if others in your life are thin as rails, that type of eating simply isn’t good for anyone!
So, what are you waiting for? The good news is that the path to healthy weight loss never closes no matter how long it’s been since you took a stroll. All you have to do is get back on it and it will take you where you need to be! Read more on The 3 Paths to Weight Loss…
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