Stock up on all things fresh. Source: body and soul
WANT long-term, sustainable weight loss? Don’t we all!
To help kick start your New Year health and fitness resolutions, the team from body+soul have put together 4 weeks of free meal and exercise plans.
To get week one started, here’s an easy meal plan for you to follow.
More: Click here for your first week’s exercise plan
WEEK 1: OUT WITH THE OLD, IN WITH THE NUTRITIOUS
Mindset: Make life easier for yourself and get rid of temptations. Open your fridge and pantry and throw out soft drink, sugary breakfast cereals, leftover Christmas sweets and foods like muesli bars. Be wary of food that masquerades as healthy but is actually packed with empty calories. Fruit juices, toasted muesli and white bread are some of the most common culprits.
Next step — and this bit is going to be an eye opener — is to take a closer look at dressings and sauces. A good guideline is to throw out anything higher than 10 per cent sugar. Take a look at the nutrition panel and if there’s more than 10 grams of sugar in each 100 grams, out it goes. Tomato sauce can be up to 30 per cent sugar and barbecue sauce is even worse! You’d be surprised at how many calories sneak on your plate thanks to these guys. Over the next 4 weeks, we’ll arm you with plenty of tasty alternatives, we promise you won’t miss them after a little while.
Be sure to stay hydrated. Source: Supplied
Menu: Whether you’re looking for weight loss, strength or general wellbeing, it all depends on nutrition training just as much as physical training.
Most foods are a combination of nutrients, vitamins and minerals. The best foods are “complex”, providing plenty of these various compounds. The worst foods provide energy without any nutrients to assist the body.
In a nutshell, your main building blocks for good health are protein, complex carbohydrates and ‘good’ fats. You need all 3 every day in different proportions to function at your best. And of course, drink at least 8 glasses of water a day to maintain a healthy fluid balance, which in turn keeps you fresh, gives you energy and increases alertness.
MEAL PLAN 1:
Rolled oats
Rolled oats, raw, 1/3 cup
Skim milk, 1/5 cup
Mixed dried fruit, 1 tablespoon
Preparation instructions
1. Combine oats and milk in a small bowl.
2. Heat in the microwave for 2 minutes or over a hot stove until they reach a smooth consistency. You can add extra water to make the oats runnier if you prefer.
3. Sprinkle dried fruit over the top or stir through the oats before cooking.
Cheese and avocado toastie
Avocado, 1 tablespoon mashed
Mixed grain bread, 2 slices
Cheddar cheese, reduced fat, 1 sandwich slice
Mixed salad vegetables, 1 cup
Salad dressing, fat free, any flavour, 1 teaspoon
Preparation instructions:
1. Make a tasty lunch by spreading avocado over the bread, topping with cheese and toasting in a sandwich press or under a grill.
2. Serve with a side salad.
Delicious and easy to cook! Source: body and soul
Simple chicken and mushroom stir-fry
Rice noodles, dried, 20g
Olive oil spray, 1 spray
Garlic, 1 clove, crushed
Ginger, fresh, 1 teaspoon, grated
Chicken breast, lean, raw, 120g
Mixed vegetables, any type (e.g. capsicum, carrot, broccoli), 2 cups
Mushrooms, 1 cup, chopped
Oyster sauce, 2 teaspoons
Soy sauce, 1 teaspoon
Preparation instructions:
1. Put the noodles in a heat-proof bowl, cover with boiling water and leave to stand for 5 minutes or until soft. Drain and set aside.
2. Heat a wok or non-stick frying pan. Spray with oil and add the ginger, garlic and chicken and stir-fry for 2 minutes. Stir in the mixed vegetables and mushrooms and continue to cook for another 2 minutes. Add a little water if the mixture becomes too dry.
3. Stir through the oyster sauce, soy sauce and noodles and plate up.
4. Enjoy a medium piece of fruit for dessert.
Assorted snacks
Puffed crispbread, 2 biscuit(s), e.g. Cruskit
Cheddar cheese, reduced fat (15% fat), 1 sandwich slice(s)
Latte, skim milk, 1 small take away cup(s)
Fresh fruit, any type, 1 medium piece(s), e.g. apple, pear, banana
Vegetable crudites (carrot, celery, cucumber, capsicum), 1 serve(s) (150g per serve)
Preparation instructions:
1. Enjoy the cheese and crackers, vegetables with cottage cheese, fruit and a latte as snacks throughout the day.
More: Click here for your first week’s exercise plan
Give your health and fitness routine a boost for life by joining the body+soul revolution. Choose from one of 3 10-week programs — Weight Loss, Vitality Boost and Strength — all designed to help you look and feel great and boost your energy levels. Click here to take a free health assessment, try our weight loss calculator and sign up today!
Originally published as How to get healthy in 2015