'Get Trimmer...' WEEK THREE

Hi!

How are you? How was your weekend? Did you indulge less than you did last week? I definitely did much better this week, not that this post is about me :)

I was asked to post an example 1-2  full day meal plan and I will later today when the Nutrition post is up. It will be a guideline, you don't have to eat what I've listed but I understand it'd be helpful to have it...

Next week will be the first measurement check in (for those of you who sent/posted your stats at the beginning of the challenge).

As was done last week, please post what you ate over the weekend - I'm sure you all ate a little better too :)

--> This week's Nutrition Post <--
--> This week's (temporary) Fitness Post <--

Fitness post will be up later (Tuesday hopefully) :)

I totally understand that making changes to habits you've had for a long time is difficult but this quote (I heard from Keris of Fitter London) totally sums it up:

"Keep doing what you've always done and you'll get what you've always got "

Make small changes each week and it'll be much easier than you expect :)

Good Luck, you *definitely* can do it :)

'Get Trimmer...' Week Three: Nutrition Tips

As requested, here's an example food plan for a day:

BREAKFAST
A. Small cup of 0% yoghurt and a handful of berries or half a banana
OR
B. Egg, vegetables and fish e.g.
- an omelette
or
- fish, scrambled eggs and tomatoes (or your choice of vegetables)
OR
C. Fruit e.g.
- A banana and an apple
or
- A handful of berries and a handful of nuts (cashew, brazil, almond, etc)

SNACK
A. A portion of fruit e.g. an Apple, a handful of berries, A banana (this is a good option if you didn't have fruit for breakfast.
OR
B. A handful of nuts (again, if you didn't have these for/with breakfast)

LUNCH
A. Chicken Salad (little or no dressing)
OR
B. A portion of rice (preferably brown) | beans | sweet potato | plantain (roasted or boiled) with a generous portion of vegetables (spinach, mixed veg, etc <--- your preference) and a portion (or more) of fish, chicken, etc. EG Brown Rice, Efo (spinach) + Chicken

SNACK
A. If you have left over lunch have it. I'm actually doing that today :)
OR
B. Snack options above

DINNER
A. My favourite - fish and vegetables. e.g. (the efo in THIS recipe) or fish with steamed vegetables

There's a wide range of food you can eat but I hope this is enough of a guideline. Please post your food diaries in the comment section this week :)

'Get Trimmer...' Week Three: Fitness Tips

I am so so sorry - I will update this tomorrow (Wednesday).

Until then, check out Fitter London's Matt Whitmore's video logs -->HERE<--

If you watch the videos, please leave a comment there (iVillage) :)

Matt's Facebook Page: http://on.fb.me/Matt-Whitmore

Fitter London on Twitter: http://twitter.com/FitterLondon

PS I'm in a few of them ;)

Most recent is:

Workout/Spin Track of The Week

WEEK #2

'Hometown Glory (High Contrast remix) by Adele.
 
Listen and you'll understand why I love it :)




My friend, Keris of Fitter London played this in a spin class last year and I loved it immediately! It's a remix of Adele's 'Hometown Glory; and she heard it on 'Misfits' - a popular show here in the UK.

I *just* Love it!

'Get Trimmer...' WEEK TWO

Hi!

Hope you enjoyed your weekend... I did - Fitter London and Cooking, loved it!

It's the 1st full week of the challenge and it's really good to see a lot of you are taking part and sharing a lot :)

So... how much did you over-indulge this weekend. Don't be shy - confess your sins ;)

I'll start - this weekend I had ice-cream. I had some chocolate (I know it was 85% cocoa so it's healthier than most but I had a whole bar of Green & Blacks Chocolate!) I had a pack (or maybe 2) of plantain chips and... I had some asaro (yam pottage) at my friend's mum's house ;)

So... please share - it'd be great to know what your weekend eating habits are like.

--> This week's Nutrition Post <--
--> This week's Fitness Post <--

'Get Trimmer...' Week Two: Nutrition Tips

Someone asked me how often she should eat beans, yam, plantain, etc per week which inspired this week's Nutrition post.

Suggestions on when to eat and portion size (**It's not possible to change your eating habits overnight so the advice I'm giving here should be used as guidelines.** ):

• Plantain: Preferably boiled or roasted. No more than 2ce a week.
  One large plantain, or 1.5 medium = 1 portion
• Yam: Preferably boiled or roasted. 1ce in 2 weeks
  One thick (1 inch) slice or 2 medium slices = 1 portion
  Same goes for pounded yam (a fist size = 1 portion) and asaro (but cut down on the oil)
• Eba: Once in 1.5 - 2 weeks
  A fist size = 1 portion
  Apply the same to amala and fufu.
• Beans: Preferably cooked with very very little to no palm oil*. 1ce - 2ce in a week
  2 serving spoons = 1 portion
  * I will post a recipe in the next couple of weeks where I use no oil and it still tastes yummy!
  If cooked with palm oil or eaten with fried 'ata' - 1ce in 2 weeks (e.g. on your 'day off' eating healthy)
  This also includes moin-moin. As for akara, as it's deep fried so... not often at all ;)
• White Rice: 1ce a week (MAX), if possible replace with brown rice and have white rice 1ce in 2-3 weeks
• Brown Rice: To add some flavour (taste) to it, cook in chicken stock - always works for me! 1-2ce in a week
  1.5 x a serving spoon = 1 portion

Please Note: This doesn't meant you should every single thing on the above list in a week... ;)

This week's meal ideas include:

• 'Quick' Stew: See recipe HERE

• Efo (Spinach): See recipe HERE

They can be eaten with sweet potato, plantain, butternut squash, brown rice, etc

Please continue to post your meals here and I'll give as much feedback as I can. Keep Up The Good Work and have a nice week :)