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Monday, 1 October 2012

Alternative Eating Plan

Healthy Eating Plan

I have found toxic free eating to be the quickest way to lose weight but if you would like an alternative this one is for you.

Breakfast Options
Mixed fruit with natural live yogurt
Egg (scrambled, poached or boiled) or beans on toast (wholemeal bread)
Porridge with skimmed milk and blueberries (optional)
50g unsweetened muesli with semi-skimmed milk
Smoothie made of 250ml semi-skimmed milk, handful of berries, 1 banana, 1 kiwi, squeeze of lemon juice
Egg, mushrooms, grilled tomato, beans
Drinks – start the day with a cup of boiled water with 1-2 teaspoons of freshly squeezed lemon juice (squeeze a lemon and store the juice in the fridge for use). This helps to detox the liver.
Herbal teas which are caffeine free and full of vitamins. Green tea is full of antioxidants (check with your doctor if on blood thinning medication before drinking Green tea).
Tea/Coffee – up to two cups of organic variety per day.
Alcohol – if you can avoid it in the first two weeks of starting this plan, you will get better results. Alcohol is full of sugar and toxins which makes you fat. The choice is yours! If you must have some, then choose red wine or clear spirits e.g gin and tonic with fresh lime, vodka and freshly squeezed juice or mineral water with a squeeze of lemon/lime. Be warned though, alcohol will make you fat, end of.
Water – stick to filtered or glass bottled water.
Lunch/Dinner Options
2 egg omelette with filling of your choice e.g peppers, mushrooms, onion.
Sandwich in wholemeal bread (2 slices) or pitta bread with roast beef, chicken, turkey or tuna with tomato, spring onion and mixed salad
Home made soup – boil in a large pan of water chopped potatoes (sweet potatoes are a healthier option), carrots, parsnips, broccoli, sprouts or any vegetable (stick to mostly green veg for added vitamins). Mix in a stock cube. Once veg are soft – not mushed – blend together with hand blender and serve with warm crusty brown roll and thinly spread low salt/fat butter. Note: for extra health benefits add garlic and/or a little chilli powder.
Mixed salad with choice of cooked meat/seafood
Fish (any) with steamed vegetables and baked sweet potatoes
Jacket potato with tuna or chopped cooked meat salad with light mayonnaise/salad cream
Pork chop with mixed salad
Roast beef with green veg and potatoes
Chicken stirfry
Quorn mince bolognese – use low fat sauce and wholewheat pasta

Snacks1 piece of fruit
1 small low fat low sugar yogurt
Rice cake with low fat cheese spread
Fromage frais and fruit
small handful of nuts/seeds (choose natural unsalted)
1 cup low fat hot chocolate
sugar free jelly pot
carrot sticks and humus (low fat variety)
Tips: Avoid anything white if you can e.g white bread, rice, pasta – instead go for brown/wholewheat varieties. Cut down on salt and sugar which can cause bloating, fat storage and premature ageing (alcohol is the worse culprit). Drink fluid little and often throughout the day 6-10 glasses. If you fancy a treat choose something small and healthier for example dark chocolate as appose to milk chocolate.
To avoid over eating, use a small plate at meal times, eat slowly and without interruptions, always eat sitting upright at the table. Add a variety of colour to your plate for added vitamins. Avoid eating late at night and at least 2 hours before or after exercise. Avoid unhealthy snacks late at night. If hunger strikes closely after a meal, have a glass of cold water or busy yourself with something else until the urge passes.
If you need to take a packed lunch to work, prepare it the night before to save time. Taking your own lunch will not only save you money but it will also help you avoid the temptations of buying shop bought convenience food which will be laden with calories.
When food shopping make sure you have eaten before going, this will help avoid the temptation of impulse buying unhealthy snacks.
Before you go to sleep at night and upon waking, see an image of yourself slimmer, heathier and fitter. Feel how good you will feel and look, take those feelings inside as if you are already there. Make it feel real. Creating that positive image in your mind every day will help you visual and reach your goals.

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