Wednesday, 28 March 2012

Eat this...Do this

Eat This

50g oats, 1 scoop protein, had full berries, cinnamon, almond milk, 2 large spoons Greek yoghurt and your done! Blend and drink or just mix and eat. Why? Cram packed with protein and craving reducing cinnamon its one of the best ways to fuel your body and push back the need to snack until lunch.

Snack: celery and peanut butter

Turkey and bean salad- grilled turkey breast chopped and tossed into broccoli, spinach, tomato, celery,Beetroot , 50g boil in the bag rice. Add lemon juice, olive oil, garlic, chilli, onion and a little soy to make a dressing. Add into the mix 30g chickpeas.
Why? Protein at lunch time is a must and turkey has less fat and water than chicken-and it's cheaper!- the chickpeas add a dose of fibre to keep your digestion moving, keep you full and stop you holding onto unwanted waste leading to fat and colon disease. Beetroot is your anti oxidant fix to help fight back free radicals we are bombarded with from air pollution, alcohol binging, smoking, passive smoking etc.

Snack: home made avocado protein dip and celery
Mash a full avocado, ad 50g soft tofu, soy, chilli, garlic, olive oil. Give it a mix and you have a healthy protein fix.

Dinner: omega pleaser
Grilled salmon/Mackerel/sardines on a bed of couscous. Buy plain couscous and add your own beet root, garlic, onion, tomato. Keep portion size to a handful (after adding water not before). Always have a side of greens to help fight back the acid production! So broccoli, green peas, asparagus.

Snack: 25g bran flakes crunched, a few pine or almond nuts, cinnamon, a little honey and fold into some Greek yoghurt. A sweet protein fix :) if you have protein powder get a scoop added in.

Metabolic enhancers:

Green tea 3 cups per day
White herbal tea 3 cups per day
Ginger added into your morning green/white tea
Water yes water! Being even 5% dehydrated effects your internal thermal calorie expenditure so keep drinking.

Do This...
It's Bootcamp to o but don't wait until then get a quick 15 minute circuit done tonight.

Warm up with a 2 min jog then get going with

20 squats
20 side planks (both sides)
20 lunges
20 roman twists
20 floor dips
20 mountain climbers
20 press ups
20 squat jumps
20 shadow boxing jabs (punch the air)
Repeat this little circuit 2x then walk and stretch. Done!

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