FIGHTERFOOD – Day 1 & 2

Hi guys,

So I have complete two days on my Fighterfood meal plan. I wanted to update you all on how it is going so far. I started it on  Sunday so I could have a day to adjust to it while I was at home and prepare myself then for the long week ahead. For breakfast I had two chicken, spinach and roasted pepper frittatas with a side salad. These were lovely but I didn’t quite finish all of my side salad. I had this at about 10am and it kept me going until lunch. Lunch I had a little later at 2pm and this was a chicken and French bean salad. This was my favourite. I heated it up in the microwave for about 3 or 4 minutes until piping hot and had it with a large glass of water and a warm cup of green tea afterwards. I must say, I stayed really full until dinner came around. I had salmon, which I never have had before. This was a really nice surprise. It was all seasoned so well and it came with sweet potatoes…. Hello!

Ok, day 2….Mondays, gotta love ’em. So my work day starts 8am but I have to get my tired butt out of bed at 6am. By the time I get to work, set up for the day and handle any calls from the previous day, I don’t get my breakfast until 10am. I don’t mind this, I have my routine and I’m used to it now. So this morning I had raisin and cinnamon granola. I really enjoyed this even though it was not as sugary as my usual cereals. It kept me really full until lunch time at 1pm. For lunch I had chicken with Asian rice and vegetables. Again, yummy and filled me right up. I had my dinner at 7pm… long wait I know, but I keep drinking water and I have a really busy work schedule in the afternoon and evening. For dinner I had cajun chicken with rice. It was just enough. I realised that my usual portions are huge. I didn’t need a big portion to feel satisfied. The sauce was just enough too, usually I pour this on. So far, I’m learning to adjust and eat smaller but still feel satisfied and full.

I took these pictures of each of my meals and the nutritional values in each:

 IMG_1734 IMG_1732

Breakfast Day 1:

Chicken, Spinach, Red Pepper frittata – 198 cals, 4% carbs, 34% protein and 62% fat

IMG_1750 IMG_1752

Lunch Day 1:

Chicken and French Bean Salad – 267 cals, 8% carbs, 73% protein and 20% fat.

IMG_1763 IMG_1765

Dinner Day 1:

Tandoori grilled salmon with sweet potatoes and vegetables – 377 cals, 34% carbs, 29% protein and 37% fat.

IMG_1785

Breakfast Day 2:

Raisin and cinnamon granola – 241 cals, 45% carbs, 9% protein and 46% fat.

IMG_1791

Lunch Day 2:

Chicken with Asian rice/vegetables – 273 cals, 35% carbs, 43% protein and 22% fat.

IMG_1803

Dinner Day 2:

Cajun style chicken – 360 cals, 41% carbs, 46% protein and 13% fat.

I’ll come back and assess again after the third and fourth day and then again after the final two days. Hope the meals provide some inspiration and you can always create your own or modify the ideas above to suit yourself.

Over the first two days I have lost 3 pounds but I also just feel energized and less bloated. My hunger levels are good and I don’t feel the need to dig into the chocolate press yet!

My challenge over day 3 & 4 – DRINK MORE WATER!!!!

You can check out FIGHTERFOOD here at www.fighterfood.ie

3 Day Diet

To me, this diet is known as the 3 day British Heart Foundation Diet. The diet claims to help users lose 10 pounds in the 3 days.. results vary but believe me, there are results.

The 3 day diet is very easy to follow but it is tough going. The good news is that it only last 3 days. However, long-term weight loss will only be achieved with maintenance and changes to your everyday diet. Once you have completed the 3 days, the weight loss can be easily undone with one day of pure indulgence. So, you must make changes overall. You can eat normally but watch your portion sizes and your treats.

To me, this diet is very much my go to plan when losing weight. A family member did this diet every week for one year and lost about half his body weight. It’s been about 5 years since and he has not put anything back on due to good maintenance and healthy eating.

The 3 Day Diet

The 3 Day Diet

DRINK AS MUCH WATER AS YOU CAN ALSO 🙂 xx

You may use these condiments:

Lemon juice

Salt and pepper

Mustard

Cooking oil spray

You may swap the following foods with these alternatives:

Orange instead of grapefruit

Tuna instead of cottage cheese or vice versa

Frozen yoghurt instead of ice cream

Cauliflower instead of broccoli and vice versa

Green beans instead of broccoli or cauliflower

Beetroot instead of carrots

Toast instead of 5 plain crackers

____________________________________________

I am currently on day two of the diet today and have lost 3 pounds so far. Hopefully, once you try out this diet.. you will be encouraged to continue on a healthy lifestyle and maintain the weight loss.

Good luck guys and let me know if you’ve tried it xxxx

UPDATE: okay guys, my 3 days are up. Lost half a stone so I’m quite happy with that. Now I must maintain it with a healthy diet until I try it again next weekend 🙂

Drink up! Water Benefits & Tips

Afternoon lovelies,

We all know we should be drinking more water throughout our day.. but lets take some time to remember why we should be drinking as much as we can. Below are some benefits we get from drinking water and I’ve also added in some tips for drinking more.

BENEFITS FROM DRINKING WATER

1. Energize  – FACT: Your brain consists mostly of water. So, drinking water will help you be more alert and you will be able to focus and concentrate more along with giving you more energy.

2. Excess Weight Be Gone: OH YES it will help with your weight loss. It helps in various ways such as reducing hunger, raising metabolism (raise the roof!) and has no calories… so drink drink drink.

3. Bye Bye Toxins – Urination and sweat means your body is getting rid of waste. Flush flush flush!

4. Hello glorious skin – It’s a great easy moisturizer which keeps your skin soft, glowing and smooth. It keeps it fresh, soft, glowing and smooth. It’s also the best free and easy anti-aging treatment around – goodbye fine lines!

5. Some toilet time – Prevents constipation by aiding digestion… you know what I mean…

6. Boost that immune system – Fights flu and all those icky sicky days.

7. Goodbye Mr headache – headaches can be a cause of dehydration. Drinking more water will help keep Mr.Headache at bay.

8. Loving Those Joints – Keeps those joints lubricated.

9. “because I’m haaappy” – With your body functioning at its best due to water intake you will feel at your best and “happpyyy”

10. Gotta love those freebies – Yes it’s free. With so many benefits and no cost.. DRINK UP!

Ok so enough bragging about how great water is. The hard part is actually drinking up during the day. So here are some tips to help you drink more: (you want to aim for 2 liters a day)

TIPS FOR DRINKING MORE WATER

1. Have a bottle of water with you for every meal time. Try your best to get into this habit. I try sip on my water after every bite or two. This also helps you spend longer at meal times instead of scoffing down the food. Sit back, enjoy and you will feel full sooner and most likely not overeat.

2. If you can’t stand the taste or lack of with water, try adding in some fresh fruit to give it a flavor while giving you extra vitamins for that day. I recommend having a jug in your fridge.. pop some fresh fruit of your choice into the jug and drink away.

3. Keep a bottle of water with you at all times. Place one into your handbag, briefcase, have one at your desk, in your car etc etc. Having a bottle around will encourage you to drink more.

download

Let me know any of your tips for drinking water and being consistent!xxx

The Road to Fitness Begins Here..

Good morning lovelies,

It’s about four months until a family event abroad and I have made it my goal to be both fit and bikini ready for it. My weight loss goal for this challenge would be about 2 stone. However, I am trying to concentrate on toning up overall and I’m sure the weight loss will come with my healthy diet and workouts. For me, this is a fitness challenge.

So, starting today Saturday 14th June 2014 I will have 18 weeks until we board the plane and go to paradise. I plan to do a weekly progress post every Saturday and I will let you know how I got on each week. The weekly “progress report” will include:

-What I ate during the week – the good and the naughty (hopefully I’ll be as good as I can be with maybe 1 treat dinner or desert a week)

-What workouts I did

-The results for that week

-My new targets for next week

I would say my fitness level at present is….. zero! I have really let it slide over the past year. Well, no more. I am determined to begin this journey and reach my goal. This time 4 months I will be lying on the beach and feeling proud of how I have met my goal.

So, here goes: My targets for week 1:

Diet changes:

1. Drink 1.5 litres of water a day (this will increase next week)

2. Try for no carbs for week one of this challenge (this again, will change next week)

3. No eating after 8pm at night.

Fitness plan:

1. Workout 6/7 days this week – 3 gym days and 3 days running/walking

2. 100 squats per day for 6/7 days

 

————————————————————————————————————————————————

My targets each week will both develop a step further and could also lose something that did not work for me, any suggestions along the way will be very much appreciated so leave your comments below. I am not a fitness or nutrition expert.. I am an average girl just looking to get fit and healthy. I will keep you updated on my journey 🙂 xxx

Savory Sunday – Butter Chicken Recipe!

Ingredients

  • 4 medium sliced, diced chicken breasts
  • Mixed vegetables of your choice (sweetcorn, peas and spinach used here)
  • 1 jar of Patak’s Butter Chicken cooking sauce.
  • Cashew Nuts
  • Oil

Method:

Add 1 tablespoon of vegetable oil to the pan and heat up for 1 minute. Then add the 4 chicken breasts and fry until the meat has browned in colour on both sides. Continue by adding your chosen vegetables and cashews and allow to cook for about 15 minutes until the chicken is cooked through.

Step 1

We are using Patak’s Butter Chicken which is my all time favourite sauce. This one we picked up in Aldi for €1.49!

IMG_20140406_193750

Pour the sauce over the chicken and vegetables and allow to simmer for 15 minutes.

IMG_20140406_193841

You should stir occasionally to make sure nothing sticks… try not to taste it as it cooks (Seán….)

While this is simmering, we added some brown rice to a pot of boiling water which cooks in 15minutes just as your butter chicken is ready.

IMG_20140406_194004

Serve & eat!

IMG_20140406_200518

This was the perfect Sunday evening meal before the work week starts. Good thing we have leftovers too!!

IMG_20140406_200527

Let me know if you’ve tried this recipe/sauce or have any recommendations!