Monday, April 15, 2013

What are some healthy recipes and snacks?

Q.

A. If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit.

Here are the golden rules:
Initially cut down to 1200 calories.
Exercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions.
Don't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.
Drink 3 litres of water per day. You can have a green tea at the end of the day.
Limit your fruit in take to 2 pieces per day.
Never eat dinner after 6pm.
Adopt of low GI eating plan this is sustainable for life!
Make low fat dairy choices

Follow this menu plan as a suggestion:
Breakfast 7am - 1 cup hot water w lemon
20 minutes later have a bowel of oats w water (no honey) OR
fruit salad w low GI soy yogurt
Snack 10am - pear or apple (both low GI)
Lunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)
Snack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt
Dinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato
Snack - 1 scoop of low cal low fat ice cream (if hungry)

Exercise is must be intense. Refer to www.bodybuilding.com for your weights routine. You can do a circuit class but this counts as one weights session. Never do weights two consecutive days have a cardio day in between.

Cardio needs to include running, boxing and spin. If your classes are less than 1 hour top it up with cardio before and after classes. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.

To maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again.

Good luck it worked for me it can work for anyone.


Can someone help me with a meal plan please?
Q. I am wanting to lose 30 lbs.. Im 5'7'' and im 200 lbs on a good day. Im pretty muscular but basically I have a layer of fat all around my body. my upper body is most defined, basically if I put a towel to above my belly button I am good looking the rest needs work. I need to lose 20-30 lbs, Im looking to be around 4-5 lbs a month lost average.. (6-7 maybe the first month and 3-4 the others, just because I have more fat now than the other months)

I just need a breakfast lunch and dinner plan.. I have a slow metabolism I think so metabolism boosters would be good.

Any help would be a great help:) thanks in advance!

A. Divide your plate like so (this will help you set up your own meals too)
1/2 fresh vegetables and some fruit
1/4 lean protein about 3 oz per meal
1/4 high fiber low GI carbs

It sounds like you have an exercise routine so but a combination of cardio and free weights is great for fat loss

Sample menus
Day 1
Breakfast: 1 portion oatmeal (I like the quinoa kind better texture) with 1 tsp added flax seeds (good fats and fiber), fruit, almonds
Snack 1: baby carrots with 1 TBS natural peanut or almond butter
Lunch: salad (2 oz grilled chicken, shredded cabbage, sliced yellow bellpeppers, 1/4 sliced avocado, 1 ounce roasted but unsalted cashews, small amount of red onion thinly sliced, 1/2 apple, shredded carrots, cottage cheese for dressing), with some low GI crackers or crisp bread
Snack 2: 1 egg with fresh spinach
Dinner: Tikkastyle Fish
http://www.bbcgoodfood.com/recipes/4568/tikkastyle-fish
have with the recommend tomato, cucumber and coriander salad and 1 cup brown rice
Day 2
Breakfast: Natural muesli, 1/2 cup fresh berries, natural yoghurt
Snack 1: Smoothie (1 1/2 cup oatmilk, 1 cup mango, 1 pressed orange, 1 banana, 1/2 cup cooked white beans, 1 TBS almonds, 1 tsp honey, 1 TBS goji or cranberries)
Lunch: Hummus loaded with raw vegetables in a whole wheat pita
Snack 2: 1/4 cup almonds
Dinner: Thai Burgers
http://www.bbcgoodfood.com/recipes/9199/thai-burgers-with-salsa-and-sweet-potato-wedges
have with a garden salad
Day 3
Breakfast: All-Bran I add almonds and some raisins with milk (no need to be skimmed) or you could try kashi GO Lean Crunch with berries
Snack 1: 2 egg whites on a piece of wholegrain toast
Lunch: Vegetarian Chili (these are great because you can make in bulk and have leftovers even freeze in portioned containers for quick meals)
Snack 2: hummus with raw veggies
Dinner: Pasta (use fresh pasta not dried)
http://www.bbcgoodfood.com/recipes/412625/superveg-pasta
Day 4
Breakfast: 1 egg, a salad with veggies and fruit and cottage cheese for dressing, 1 cup Bulghur
Snack: plain sunflower seeds
Lunch: Soup have with a 1/2 warm sandwich ( something like this avocado slices, sundried tomatoes, fresh spinach, red onion), grapes
http://www.bbcgoodfood.com/recipes/2089/spiced-carrot-and-lentil-soup
Snack 2: small portion oatmeal
Dinner: Sirloin Steak (have with 1 cup brown rice if you hate brown rice for long grain white rice)
http://www.bbcgoodfood.com/recipes/5121/ginger-garlic-beef-with-sesame-greens
Day 5
Breakfast: 1 grape fruit, 2 slices of low GI bread (about 100 grams total) and 1 TBS of natural nut butter
Snack 1: Smoothie (1 cup oatmilk, 1 TBS dry oats, 3 dried apricots, 1 banana, 1/2 cup raspberries)
Lunch: Super healthy Pizza
http://www.bbcgoodfood.com/recipes/10117/superhealthy-pizza
Snack 2: 1/2 cup edamame or just some type of snap pea if you can find that
Dinner: Spiced Pork have with brown rice and the recommended kale dish
http://www.bbcgoodfood.com/recipes/6384/spiced-pineapple-pork
Day 6
Breakfast: Omelet (Have with whole grain toast and a tangerine)
http://www.bbcgoodfood.com/recipes/1897686/feta-and-semidried-tomato-omelette
Snack 2: 1/4 cup pumpkin seeds mixed with some raisins
Lunch: Turkey Wraps Serves 4 (2 tablespoons light cream cheese, 2 teaspoons minced fresh dill leaves, 4 herb tortilla wraps, 8 butter lettuce leaves, 12 ounces sliced turkey breast from deli counter, 1 tomato, thinly sliced, 1/2 avocado, sliced, 1 cup bean sprouts) have on a whole grain wrap and have with 30 grams baked chips
Snack 2: Natural yoghurt with fresh berries
Dinner: Chicken Shish Kebabs with vegetables, a healthy grain, and a small garden salad
Day 7
Breakfast: Oatbran with fresh berries and a glass of milk or a fortified milk alternative
Snack 1: 1 oz plain peanuts and dried cranberries
Lunch: Stir-fry Prawns have with either noodles or brown or long grain rice just no sticky rice and a garden salad with avocado (like a 1/4 avocado or so)
http://www.bbcgoodfood.com/recipes/2831/stirfry-prawns-with-peppers-and-spinach
Snack 2: 1 oz mozzarella and a small fruit
Dinner: Rosemary and Mustard Pork
http://www.bbcgoodfood.com/recipes/2166/mustard-and-rosemary-pork-chops-
serve with the recommended green bean dish feel free to use a leaner section of the pork like the tenderloin


What do you think is the best recipe for Rejuvenation..?
Q. OK. we are looking for the Fountain of Youth here:-))
Please put here all what you think (from your experience) might help to extend life and keep us fit (herbs, fruits, vegetables, supplements, exercises...etc)

A. If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit.

Here are the golden rules:
Initially cut down to 1200 (women) - 1500 (men) calories.
Exercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved if you don't have the access.
Don't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.
Drink 3 litres of water per day. You can have a green tea at the end of the day.
Limit your fruit in take to 2 pieces per day.
Never eat dinner after 6pm.
Adopt of low GI eating plan this is sustainable for life!
Make low fat dairy choices

Follow this menu plan as a suggestion:
Breakfast 7am - 1 cup hot water w lemon
20 minutes later have a bowel of oats w water (no honey) OR
fruit salad w low GI soy yogurt
Snack 10am - pear or apple (both low GI)
Lunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)
Snack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt
Dinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato
Snack - 1 scoop of low cal low fat ice cream (if hungry)

Exercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between.

Cardio needs to include running, go hard up stair wells and cycling. If you have access to a gym include boxing and spin classes as well. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.

To maintain you can increase calories to 1500 (women) - 1800 (men) and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 (women) - 1500 (men) cal and 6 sessions again.

Good luck it worked for me it can work for anyone.





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