Fabulous Friday Tip – Eat Beautifully

To eat beautifully… That’s 3 main meals and 2 snacks.

You must stick to this with no skipped meals. You will eat sensible amounts of lean meats and fish, protein rich dairy products low in fat, some essential fats from whole foods, an array of fresh vegetables and a varied selection of fresh fruit. When you eat you need to think where is my PROTEIN!

1 portion of protein

2/3 whole eggs/ 5 egg whites/ 1 1/2 scoops whey protein power/ 200g thick yoghurt /

200g fat free quark cheese/ 200g low fat natural cottage cheese/ 200g low fat formage frais/

3 slices of lean ham/ 3 lean bacon medallions/ 75g smoked salmon / 75g cooked salmon

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1 portion of low GI carb 

1 slice wholegrain toast/ 1 piece brown soda bread/ 2 Ryvita/

3 tablespoons oats / 3 tablespoons oatbran / 1/2 slice Rye bread

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1 portion Low GI fruit or Vegetables

1 cup of berries/ 1 orange/ 1 apple/  1 nectarine/ 1 pear/ 1 peach / 2 plums /

2 figs/12 cherries/2 passion fruit/1 kiwi fruit/ 1 satsuma

any green vegetables/6 cherry tomatoes/ 2 medium tomatoes / 10 asparagus spears / 1 cup mushrooms/

Mid Morning Snack.

1 portion PROTEIN

15 almonds / 1 1/2 tablespoons of mixed seeds/ 6 walnuts halves/ 4 Brazil nuts/

2 slices of lean ham, prosciutto, bersaolo/ 1 egg/ 200g tick yoghurt/

150g fat free quark cheeses/ 150g low fat cottage cheese/ 150g low fat fromage frais

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1 portion of LOW GI CARBS

1 orange/ 1 apple/ 1 nectarine/ 1 pear/ 1 peach/ 2 plums/ 2 figs/ 12 cherries/ 2 passion fruit/

1 Kiwi fruit/ 1 satsuma/ 1 cup berries/ 2 cups vegetables crudités

Lunch

1 portion PROTEIN

3 whole eggs/ 1 1/2 scoops whey protein power/ 200g thick yoghurt/ 200g low fat natural cottage cheese/

200g white fish/ 200g calamari/ 200g prawns/ 200g tuna in spring water/ 200g scallops/ 200g mussels/

150g chicken/ 125g lean ham/  125g beef/ 125g pork/ 125g lamb/ 100g salmon/ 100g mackerel/

100g tuna steak/ 1/2 cup pulses (lentils, chickpeas,  beans)3 lean bacon medallions/ 200g chopped firm tofu

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3-4 portions VEGETABLES AND SALADS

Mixed green leaves- spinach, watercress, rocket, radicchio,lettuce

dark green leaves- kale, cavalo nero, swiss chard/ sprouts (mung bean,alfalfa, lentil)/

tomatoes/cucumber/sugar snap/peas/mange tout/radish/peppers/French beans/fennel/

asparagus/broccoli/cabbage/courgettes/aubergine/cauliflower/onions/leek/mushrooms/artichoke/

celery/peas/raw carrot/brussel sprouts/ Asian greens

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1 portion of FAT(unless you combine with salmon,tuna steak or mackerel)

(1 teaspoon mixed seeds or 1 tablespoon of olive/ sesame/walnut/UDO’s oil )

1 Tablespoon of vinegar ( balsamic, red wine, apple cider, champagne,raspberry ,white wine or

juice of 1/2 lemon or lime

Mid Afternoon Snack

1 portion of PROTEIN

15 almonds / 1 1/2 tablespoons of mixed seeds/ 6 walnuts halves/ 4 Brazil nuts/

2 slices of lean ham, prosciutto, bersaolo/ 1 egg/ 200g tick yoghurt/

150g fat free quark cheeses/ 150g low fat cottage cheese/ 150g low fat fromage frais

1 stick mini cheddar/ 1 tablespoon nut butter/ 1 mini pot (3 tablespoons) low fat hummus/

100g edamame (do not add a carb beans)

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1 portion of LOW GI CARBS

1 orange/ 1 apple/ 1 nectarine/ 1 pear/ 1 peach/ 2 plums/ 2 figs/ 12 cherries/

2 passion fruit/1 Kiwi fruit/ 1 satsuma/ 1 cup berries/ 2 cups vegetables crudités/20 sugar snap peas

2 Ryvita/ 2 Finn Crisp (classic, round, or plus) / 3 Finn Crisp thins/ 2 oatcakes

Supper

1 portion PROTEIN

3 whole eggs/  200g low fat natural cottage cheese/200g white fish/ 200g calamari/ 200g prawns/

200g tuna in spring water/ 200g scallops/ 200g mussels/150g chicken/

125g lean ham/ 125g beef/ 125g pork/ 125g lamb/ 125g veal/ 125g venison/

100g salmon/ 100g mackerel/ 100g tuna steak/

1/2 cup pulses (lentils, chickpeas, beans once per week) 3 lean bacon medallions/ 200g chopped firm tofu

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3-4 portions VEGETABLES AND SALADS

Mixed green leaves- spinach, watercress, rocket, radicchio,lettuce

dark green leaves- kale, cavalo nero, swiss chard/ sprouts (mung bean,alfalfa, lentil)/

tomatoes/cucumber/sugar snap/peas/mange tout/radish/peppers/French beans/fennel/

asparagus/broccoli/cabbage/courgettes/aubergine/cauliflower/onions/leek/mushrooms/artichoke/

celery/peas/raw carrot/brussel sprouts/ Asian greens

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1 portion of FAT(unless you combine with salmon,tuna steak or mackerel)

(1 teaspoon mixed seeds or 1 tablespoon of olive/ sesame/walnut/UDO’s oil )

1 Tablespoon of vinegar ( balsamic, red wine, apple cider, champagne,raspberry ,white wine or

juice of 1/2 lemon or lime

You will reduce your calories to a level that ensures you dip into body fat reserves, but not so low that your metabolism is compromised. ( anything below 800 and your metabolism will slow down)
CONSISTENCY NOT SEVERITY.

PS don’t forget our other #FabulousFridayTips

Siobhán xx

Fabulous Friday Tip- HIIT High Intensity Interval Training

You will exercise 6 days per week in a method that burns fat, sculpts your body slim and maximises the ‘aferburn effect’ which is the rate at which you burn  fat long after your exercises session has finished.

If you can complete your session before breakfast this optimises your fat burning!  All you need to do is 20 minutes HIIT workout with a 5 minute warm up and 5 minute cool down. I like to do 20 mins on a bike or rower; I do 30 seconds  high intensity followed by 60 seconds medium intensity.

LOSE 6 TIMES MORE BODY FAT
A study from Australia reported that females following a 20-minute HIIT program, consisting of 8-second sprints followed by 12 seconds of rest, lost six times more body fat than the group who followed a 40-minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate.

NO REST FOR YOUR METABOLISM
A 1996 study from Baylor College of Medicine (Houston, TX) reported that subjects who followed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate steady-state intensity.

LOSE 100 MORE CALORIES
In a study presented at the 2007 annual meeting of the American College of Sports Medicine by Florida State University (Tallahassee), researchers reported that subjects who performed HIIT burned almost 10 percent more calories during the 24 hours following exercise as compared to those who performed continuous steady-state exercise, despite the fact that the total calories burned during the workouts were the same.

In addition to the increase in resting metabolism, research confirms that HIIT is effective at enhancing the metabolic machinery in muscle cells that promote fat burning and blunt fat production.

Another benefit of HIIT is that you can do it almost anywhere with any piece of equipmentor without any equipment at all! Although it can be, HIIT does not have to be done on gym cardio equipment. The possibilities are virtually limitless. You can use it with a jump rope, with weights, with strength bands, with your body weight.

Siobhán xx

Fabulous Friday Tip – Hot Water and Lemon

As we are just about to  hit 5000 likes I think it’s time we revisited some of our Fabulous Friday Tips so we can all look and feel fabulous. It’s all about consistency not severity; through this consistency you will settle into a new and improved way of eating and exercising and work out what aspects you can continue to do for the rest of your life

Just start the day off with 1/2 pint boiling water and 1/2 pint cold water and lemon and drink before any other teas and coffees. If you need to put a little bit of stevia in.

Lemon water flushes out toxins and is extremely beneficial for the body.

Warm lemon water serves as the perfect ‘good morning drink’, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea, by ensuring smooth bowel functions.

  • Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
  • Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial
  • It balances maintain the pH levels in the body
    Having warm lemon juice early in the morning helps flush out toxins
  • It aids digestion and encourages the production of bile
  • It is also a great source citric acid, potassium, calcium, phosphorus and magnesium
  • It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases
  • It helps reducing pain and inflammation in joints and knees as it dissolves uric acid
  • It helps cure the common cold
  • The potassium content in lemon helps nourish brain and nerve cells
  • It strengthens the liver by providing energy to the liver enzymes when they are too dilute
  • It helps balance the calcium and oxygen levels in the liver In case of a heart burn, taking a glass of concentrated lemon juice can give relief
  • It is of immense benefit to the skin and it prevents the formation of wrinkles and acne
  • It helps maintain the health of the eyes and helps fight against eye problems
  • Aids in the production of digestive juices
  • Lemon juice helps replenish body salts especially after a strenuous workout session

Packed with all the goodness, make it a point to begin your day with a glass of warm water and lemon juice. Its cleansing and healing effects will have positive effects on your health in the long run.

Siobhán xx

Fabulous Friday Tip – Cut the Sugar out!

Cut the sweetness
You may not be eating Oreos by the roll or guzzling cans of Coke, but that doesn’t mean sugar’s absent from your diet. You’re likely eating sugar throughout the day without even knowing it. Sugar is added to foods that don’t even taste all that sweet, like breads,  and sauces.  It adds up: although the American Heart Association recommends women consume no more than six teaspoons of added sugar per day (or about 100 calories), most of us take in double that. (One note: we’re talking about added sugar, not the naturally occurring sugars found in dairy and fruit.) A high-sugar diet boosts your odds of tooth decay, heart disease, and diabetes, not to mention weight gain. Slash your sugar intake now with these 10 expert tips.

1 Read food labels

2 Learn sugar’s aliases

3 Buy unsweetened

4 Don’t go cold turkey

5 Think protein and fat

6 Never go fake

7 Add more flavour

8 Don’t drink it

9 Enjoy dessert

10 Stick with it!

Read food labels

You’ll quickly realise just how often sugar is added to foods when you look for it on ingredients lists. Even things that you don’t think are sweet, like tomato sauce, crackers and salad dressings can be packed with sugar,  Ingredients are listed in order of how much exists in the product, so if sugar’s near the top, that’s a red flag.

Learn sugar’s aliases
When you read food labels, you’ll need to look for more than just the word “sugar.” Sugar hides under several sneaky names, including high fructose corn syrup, dried cane syrup, invert sugar, molasses, sucrose (or any word ending in “-ose”), brown rice syrup, honey, and maple syrup. These can be listed separately on ingredients lists, so many foods, even seemingly healthy ones like yogurt and cereal, may contain three or four different types of sweetener. If several sugars appear on the label, it’s an indication that the food is less healthy than you may think.

Buy unsweetened
Once you know where sugar hides, you can start making changes. One strategy: buy foods labeled “no added sugar” or “unsweetened.” You’ll find unsweetened versions of these common foods in most grocery stories: non-dairy milk like almond and soy, nut butters (look for those made with only nuts and salt), applesauce, oatmeal, and canned fruit (they should be packed in juice—not syrup).

Don’t go cold turkey
Going cold turkey on sugar isn’t realistic for most people. Thomsen suggests cutting back slowly. If you normally put two packets of sugar in your coffee, for instance, try one for a week, then half, and finally add only a splash of milk. For your yogurt, mix half a serving of sweetened yogurt with half a serving of plain, and eventually move on to adding natural sweetness with fresh fruit.

Think protein and fat
Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly (and dive just as quickly, leaving you hungry again). To minimize this rapid rise and fall, pair protein, healthy fats, and fiber with your meal, all of which can slow down the release of blood sugar in your body and keep you full for longer. (At breakfast, that means adding almonds to your usual oatmeal or pairing eggs with your morning toast, and for your midday snack, a slice of turkey breast or cheese along with your apple. Fats are a key player because they help keep you fuller for longer, thus helping to decrease your desire for sugar.Focus on fats like avocados, nuts, seeds, and heart-healthy oils like olive oil, walnut oil, and coconut oil.

Never go fake
When you’re reducing your sugar intake, you may be tempted to switch to artificial sugars for your sweet fix. But resist reaching for the diet coke, sugar-free candy, and packets of fake sugar in your latte.These can mess up your taste for sweet. When you eat something sweet, your body expects calories and nutrition, but artificial sugars don’t give your body those things. That may be why fake sugars are associated with weight gain—not loss, according to a 2010 review in the Yale Journal of Biology and Medicine.

Add more flavour
Use vanilla bean and vanilla extract, spices, and citrus zests to add sweetness to foods without having to use sugar—and for zero calories. Order an unsweetened latte and add flavor with cocoa or vanilla powder. Skip the flavored oatmeal and add a sweet kick with cinnamon, nutmeg, and ginger. One bonus for sprinkling on the cinnamon: according to a meta-analysis in the Journal of Medicinal Food, the spice has been shown to naturally regulate blood sugar, which helps control your appetite.

Don’t drink it
Avoiding soft drinks is a good idea, but that’s not the only sugar-packed drink out there. Even drinks that are considered healthy can contain more of the sweet stuff than you’re supposed to have in an entire day. Case in point: “enhanced” waters (eight teaspoons per bottle), bottled iced teas (more than nine teaspoons per bottle), energy drinks (almost seven teaspoons per can), bottled coffee drinks (eight teaspoons per bottle), and store-bought smoothies (more than a dozen teaspoons—for a small).

Enjoy dessert
You can still indulge in an occasional sweet treat after you resolve to slash sugar. The idea is to avoid wasting your daily sugar quota on non-dessert foods like cereals, ketchup, and bread. To avoid overdoing it, set specific rules about when you may enjoy dessert: only after dinner on the weekends or at restaurants as a special treat.

Stick with it!
At first, cutting down on sugar can feel like an impossible task. Eventually, though, your taste buds will adjust. Super-sweet foods like ice cream and sweets  will start to taste too sweet. When you could have a whole slice of cake before, now a couple bites will be enough. You’ll notice the natural sweetness in fruits and vegetables—and yep, they’ll taste better, too.

Siobhán xx

Fabulous Friday Tip- Eat Breakfast.

Our ‘Fabulous Friday Tips‘ are a series of tips which are very plain and simple; if you follow them you will feel better and loose weight. Its about consistency not severity. This is not a diet just healthy eating! As we have a lot of new likes on the page we will start back at the beginning . Everybody can just start over again. If you really follow these tips I promise you will drop at least 1 dress size if not 2! Nobody is going to wave a wand; you will actually have to get out exercise and eat sensibly but it is possible! Make it happen. ( I need to follow my own words of wisdom also)

This weeks tip is simple, just to eat breakfast; I bet that sounds daft but how many people just run out the door with a coffee. I know I can cook breakfast for the family and never have the time to eat myself. So I want you to make time for yourself. When I say breakfast I don’t mean a bowl of cornflakes!

BREAKFAST

1 portion of PROTEIN

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1 portion LOW GI CARB

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1 portion LOW GI FRUIT/VEGETABLES