Meals that will make you go mmmmmm

Have you thought about your nutritition plan?

Creating your plan requires some research to help you create something that you look forward to eating. Websites I find useful are:
BBC Good Food | Good To Know | UKTV Healthy Recipes
BBC Good Food Healthy Recipes also have an app on the App store now which makes it even more convenient.

So why is it important you take the time to enjoy the food your eating?

Boring diets, with repetitive and flavourless food are more like to end in a failed diet than those that have flavour and variety.
You have to think about what you fancy, you will normally have to prepare the night before and the best thing about this is that you can have an indian less all the fat and additives for only 300 calories!! Result. Let me share with you some of the top healthy recipes that I have tried and tested.

My Top 5 Healthy but Delicious Meals

5) Salmon Burgers (Found on BBC Good Food)

Salmon Burgers are great for grilling, barbequing or oven cooking.
Salmon is high in essential fatty acids and is great for getting some protein.
Enjoy these salmon burgers with some salad and a small amount of wholemeal Rice.

PER SERVING
292 kcalories, protein 29g, carbohydrate 7g, fat 17 g, saturated fat 4g, fibre 0g, sugar 6g, salt 0.83 g

Ingredients (Serves 4)
4 boneless, skinless salmon fillets , about 550g/1lb 4oz in total, cut into chunks
2 tbsp Thai red curry paste
thumb-size piece fresh root ginger , grated
1 tsp soy sauce
1 bunch coriander , half chopped, half leaves picked
1 tsp vegetable oil
lemon wedges, to serve

Method:

Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates.

4) Spanish Rice & Prawn One Pot

Get a Taste of The Mediterranean with this amazing Paella Style Dish. I absolutely adore this dish, I tend to have it on the rare occasion due to high carbohydrate content. But if you have really worked hard all week and fancy a bit more of an indulgent meal. Try this one, absoloutely delicious and only 7g of fat.

PER SERVING
356 kcalories, protein 19g, carbohydrate 59g, fat 7 g, saturated fat 2g, fibre 4g, sugar 7g, salt 0.85 g

Ingredients
1 onion , sliced
1 red and 1 green pepper , deseeded and sliced
50g chorizo , sliced
2 garlic cloves , crushed
1 tbsp olive oil
250g easy cook basmati rice (we used Tilda)
400g can chopped tomatoes
200g raw, peeled prawns , defrosted if frozen

Boil the kettle. In a non-stick frying or shallow pan with a lid, fry the onion, peppers, chorizo and garlic in the oil over a high heat for 3 mins. Stir in the rice and chopped tomatoes with 500ml boiling water, cover, then cook over a high heat for 12 mins.
Uncover, then stir – the rice should be almost tender. Stir in the prawns, with a splash more water if the rice is looking dry, then cook for another min until the prawns are just pink and rice tender.
TIP If you don’t want to spend time at the stove you can bake this dish in the oven. Tip the onion, peppers, chorizo, garlic and oil into an ovenproof dish, then bake for 15 mins at 200C/180C fan/ gas 6. Stir in rice, tomatoes and water, cover, then bake for another 20 mins, stirring in prawns for the final 2 mins.

3) One of My ALL time favourite Low Fat Meals is a Prawn Curry Dish

Easy Thai prawn curry
Perfect Friday night food, a warming low fat prawn curry ready in just 20 minutes
This prawn curry is absoloutly delicious that when you eat it you can not believe how low in fat it is and easy to make.

Ingredients
1 tbsp vegetable oil
1 onion , chopped
1 tsp fresh root ginger
1-2 tsp Thai red curry paste (we used Sharwood’s)
400g can chopped tomatoes
50g ssachet reduced fat coconut cream
400g raw frozen prawns
coriander , chopped, to serve (optional)

Per serving
180 kcalories, protein 20g, carbohydrate 6g, fat 9 g, saturated fat 4g, fibre 1g, sugar 5g, salt 0.86 g

Heat the oil in a medium saucepan. Tip in the onion and ginger, then cook for a few mins until softened. Stir in the curry paste, then cook for 1 min more. Pour over the chopped tomatoes and coconut cream. Bring to the boil, then leave to simmer for 5 mins, adding a little boiling water if the mixture gets too thick.
Tip in the prawns, then cook for 5-10 mins more, depending on how large they are. Serve alongside some wholemeal rice and sprinkle with a little chopped coriander, if you like.

2) This is my favourite and easiest dish to cook and you don’t even need a recipe.

Spiced Chicked with Roasted Vegetables

Serves 2:
2 Chicken Breasts
2 Bell Peppers
1 Onion
1 Leek
10 Cherry Tomatoes
1 Courgette Chopped
2 Handfuls of Spinach
1 Tablespoon Extra Virgin Olive Oil
5 Drops of Lea & Perrins
1 teaspoon chopped garlic
1 teaspoon paprika to rub on chicken

Preheat oven to 190 degrees.
Layer an oven proof dish with vegetables all chopped, the drizzle with olive oil, and sprinkle with garlic. Then rub paprika on the chicken and olive oil thats left. Then put the 2 chicken breasts on top of the vegetables. Add Lea & Perrins and then cover with kitchen foil. Add to oven and cook for 1 hour 15 minutes.

1) The Ultimate of Ultimate healthy but satisfying meal: Chicken Fajitas

Will tell you how I make it:

Serves 4:

2 Chicken Breasts Sliced
1 onion diced
2 peppers diced
Ol Del Paso Smokey BBQ Flavouring
Drizzle of Olive Oil to Cook

For Sides:
Low Fat Sour Cream
Hot Salsa
JalapeƱos
Salad Leaves
Chopped Cucumber
Chopped Tomatoes

Tortilla:
Wholemeal Tortillas
Tesco Healthy Living Seeded Tortilla Wraps

Heat oil in pan and Cook the chicken for 4 minutes and then add the onion. Once the onion is browned add the peppers and add the Ol Des Paso spices.
Cook for about 5 minutes, while heating your tortilla wraps in the microwave for 1 minute so they are nice a warm. Then voila an extremely scrumptious and tasty meal, low in fat and only 250 calories.

Hope this is useful for you and will give you all some inspiration in your cooking.

Jayne x

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Smart Fitness

Undertaking fitness can be the one thing that everyone shys away from when they think lose weight. Everyone always trys a diet first then when that doesnt work resorts to exercise. Trust me…. Exercise will and always will be the one factor in weight loss and fat loss that will work and continue to work.

Things to consider though when starting an exercise programme:

1) How fit are you? when was the last time you partook in exercise?
2) How much do you know?
3) How often are you wanting to train? How much do you think you should train?
4) Are you going to join a gym? or are you going to hire a personal trainer?

So initially I ask how fit are you?

The common mistake that people do is absoloutly cane the first session out and cannot walk for about a week and then try it all over again. Same thing happens and therefore put off the gym for life or some then just go way to easy and when they don’t see results just give up. So… How Fit are you? When did you last partake in exercise? If it was 11 months ago on your last new years resolution? Ask yourself: Why did I give up before? How can I stop this from happening again? If this is your first time in a long while, try some light cardio and some easy weights.

Introduction Session:
10 Minutes Cross Trainer
10 Minutes Bike
10 Minutes Treadmill (Depending on confidence and fitness levels – run for 10 minutes if you are confident, if not put on either hill walks or walk and run 1 minutes)

Then Resistance:
Choose 10 Exercises (Preferably Machines First Time in)
Complete 20 Repetitions of each on a REALLY light weight. Literally so you feel a little bit of strain.

Try this, note down how comfortable this felt, note how much more you think you can push and note down how you felt the day after.
Have a rest day then try again.

How much do you know about health and fitness?

This can determine how exciting your workouts can be and how well you can follow your plan.
This could mean you do some reading up or if you are struggling and would prefer someone to help, hire yourself a personal trainer.
Personal trainers (like me) can either come to your home, can train you outside, in their homes or you can find them in your gym.
This gives you options as to where you want to train. Personal Trainers have specifically studied to help you lose weight, and are reading up on the new trends and researching how to help clients (well should be).

You need to ask yourself how often are you wanting to train?

I ask this because, everyone sets their targets way to high as they are really keen, but you have to take a step back and look at how often can you train and how can you fit it around your lifestyle?
Start off with minimal and build it up once you get into the routine. Personally I would recommend try 3 times a week: Monday, Wednesday & Friday or Tuesday, Thursday & Saturday. Giving yourself a chance to recover in between. After a month or two you can then start thinking about increasing the amount of time you train.

So the last question you meed to ask yourself?

How motivated are you? How are you going to keep yourself motivated and Are You Looking forward to Feeling Fantastic in 2012?

Keep in touch,

Jayne x

Www.jnpt.co.uk / 07912439998 / Jayne@jnpt.co.uk

Nutritional – Task 1

With the New Year getting under way, are you going to stick to your resolutions and do you know where to start?

Taking it one step at a time, lets get your nutritional plan underway first of all.

One of the big issues with nutritional plans that mean people will not stick is the fact it is way to unrealistic. Your body needs a certain number of calories to live off. As you lose weight this basic number will decrease and therefore you need to incorporate this into your plans. If you are truly serious about losing weight or living healthier, you need to take a generic plan (weight watchers/Atkins/South Beach etc) and make it individualised to your individual goals or just create a plan for yourself.

When you try to go onto an unrealistic plan, you will lose weight rapidly, but due to the unrealistic content of the plan, once your start eating a normal number of calories again (Which You Will Have To) you will end up putting weight back on.

One thing I want you to remember is that, although some of us want a ‘quick fix’, slow and steady always wins the race. As discussed yesterday, set out your weight loss platform, workout how much you want to lose over a certain period of time and break that down to monthly and then weekly.

So here we go, your top 5 Tips to Sticking to Your Nutritional Plan for 2012:

1) Pick Foods You Enjoy

This doesn’t mean eating a McDonalds or Getting a Take away. This means picking foods (vegetables, meats, fish, low fat carbohydrates) that are healthy and you know you will eat them. Taking away the pleasure of eating foods makes dieting unbearable. You have to think about what you enjoy eating, look up some recipes (with help from here) and start to enjoy cooking again.

2) Be Realistic

Workout how many calories you need to be able to live. (http://www.bmi-calculator.net/bmr-calculator/) or manually (http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/) This will enable you to workout a basic plan for your nutrition.

3) Consume your Essential Fats

Everyone goes crazy with their low fat diets. Yes Low Fat ie removing any saturated fats from your diet is good, but removing your essential fats (Omega 3/6/9) are detrimental to your body and your weight loss goals. Actually having these essential fats in your diet will help improve your fat loss goals. When there is not enough essential fat in the body, your body will start to store the fat to help keep your body burning up fuel. Remember you need a little bit of everything (protein/fat/carbohydrate) to enable your body to burn fuel efficiently.

4) Eating the correct carbohydrates at the correct times

Is not as hard as it sounds. Carbohydrates are a fuel that help provide glycogen to the muscles which is used for energy. In a weight loss term, individuals decide not to eat carbohydrates at all – Fatal Error! Your body NEEDS carbohydrates, protein NEEDS carbohydrates to be processed in the body and produce amino acids to help muscle repair and keep you looking beautiful. You just need to be clever at the times you consume these carbohydrates.
I have personally found in the past with clients and myself that avoiding carbohydrates after 5pm is the best way to lose weight but making sure (emphasis on you must make sure) you eat carbohydrates at breakfast and lunch – otherwise you are going to fade away and lose concentration about 2pm.

Carbohydrates Good List:
Brown Rice – Brown Pasta – Sweet Potatoes – Rye Bread – Wholemeal Bread – Ryvita – Oatcakes – Bran Flakes – Pulses – Green Vegetables

Carbohydrate Bad List:
White Bread – White Pasta – White Rice – White Potato – Sugary Cereals – Chips – Crisps – Cakes – Sweets

5) Keeping a tab on what you are eating

By visually and consciously writing down what you are eating will actually help you stay on track and keep you more aware of what you are consuming.
Your initial task before you start your diet plan is to write down for 2 week days and 1 day over the weekend for a week:

Breakfast: (Time – What you Consumed – How Hungry You Felt Before – After)

Snack: (Time – What you Consumed – How Hungry You Felt Before – After)

Lunch: (Time – What you Consumed – How Hungry You Felt Before – After)

Snack: (Time – What you Consumed – How Hungry You Felt Before – After)

Dinner: (Time – What you Consumed – How Hungry You Felt Before – After)

Evening Snack: (Time – What you Consumed – How Hungry You Felt Before – After

Water: How much water did you drink?

Alcohol: Did you consume any alcohol?

After you have done this, you will truly be able to assess what you need to change.

Good Luck,

Jayne x

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Happy New Year

Happy New Year!

Everyone is setting their new years resolutions. Recent research shows that while 52% of participants in a resolution study were confident of success with their goals, only 12% actually achieved their goals. Lets make 2012 the year that you are in that 12%. Starting from today!

First thing I want you to do is write out what your goals for the year are (fitness and life – usually you find each one correlates the other).

Answer these questions:

What do you want to achieve in 2012?
What do you want to achieve in January?
What do you want to achieve by March?
What do you want to achieve by July?
What do you want to achieve by December?
What can you change about your current lifestyle to help you achieve these goals?
Why do you want to achieve these goals?

Now I want you to put this into a SMART mode:
Specificity:
Measurable:
Attainable:
Realistic:
Timed:

For Example:
If I said Josie wants to lose 10kg by July. You need to break this down.
Is this a realistic target?
How much weight does Josie need to lose each month?
This makes 10kg seem a much smaller challenge.
July is 7 months away therefore divide 10kg/7 = 1.43kg per month which is only: 0.36kg per week! Easy Peasy.

So we will put this into Smart Mode:

S: Josie wants to lose 10kg
M: Lose 1.43kg per Month
A: Broken down to make sure weight loss is steady and not instant.
R: Broken down to 0.36kg Per Week
T: By July 2012

Next Question?

How do we get to these goals?

Exercise? Nutrition? Lifestyle?

I need you to ask yourself:

How many times do you exercise per week?
How intense is this exercise?
What do you think you could improve with your exercise?

What would you change about your nutrition?
How would you rate yourself on a scale of 1/10 in nutrition?

How much do you drink per week?
Do you smoke?
How much sleep do you get a night?

Answer These Questions by writing them down on to paper or keeping these saved into your notes on the computer.

Jayne x

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