Challenge Fat Loss: A Recipe for Success

Transcription

1 Challenge Fat Loss: A Recipe for Success Lindsaybeale.com

2 Medical Disclaimer Always consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition. Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary. Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish. Copyright 2017 Lindsay Beale and it s licensors All rights reserved. No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).

3 Contents Drinks Creamy pecan protein smoothie 1 Strawberry & lemon smoothie 2 Creamy pineapple & coconut smoothie 3 Snacks & treats Chocolate figgy bars 4 Pumpkin energy balls 5 Raspberry protein pudding 6 Breakfast Blueberry, avocado, oat & chia protein bowl 7 Indian spiced muffins 8 Breakfast protein oat bars 9 Lunch Mexican butterfly chicken breast 10 Pan-fried chilli & lemon haddock 11 Thai chicken noodle soup 12 Dinner Aromatic chicken tagine with apricots 13 King prawn risotto with peas & fennel 14 Minty lamb loin with fragrant rice & peas 15

4 Welcome Welcome to Challenge Fat Loss: A Recipe for Success. This book will be your bible over the coming weeks! In case you didn t know, nutrition will count for about 80% of your results. That s right 80%! Over the past ten years, I have evolved and developed CFL and have helped 100 s of people shed stones and inches and feel better about themselves. If you are overweight, chances are you will suffer from various health related illnesses, such as high blood pressure, heart disease, type 2 diabetes, digestive and bowel issues, as well as skin complaints. Choosing foods that are near to nature, natural and unprocessed can help combat most symptoms and indeed I have many clients who have lost several stones and reversed type 2 diabetes, in some cases coming off of ALL medications. Nutrition and activity are enormously important in keeping your body in tip-top condition and I don t mean you have to work out like an athlete, but walking and some light physical exercise is a certainty to making BIG gains in health and fitness. When you feel fitter, you automatically make better choices in the food you choose, buy, cook and eat. Great food can be the start of a new you. A definite recipe for your success. Let s get started! Lindsay

5 Below I have included the key principles that work for nutrition for health and fat loss. If anything you read, see or hear deviates from any of the six principles below, chances are you can dismiss it immediately as a short term fad diet. This is a way of eating that will enable you to achieve both fast and permanent results in a way that is 100% sustainable. You see this change has to be permanent so it has to be both straightforward and above all enjoyable. The good news is that my recipe book will show you how quick, easy and tasty eating this way is. Follow these principles and you will get results Eating fewer calories than you burn (calorie deficit) 2. Eat more vegetables and fruits because they are rich in antioxidants and micro-nutrients (vitamins and minerals) 3. Eat plenty of protein for repair and maintenance of lean tissue, and to keep you feeling full (protein satisfies the appetite more than any other macronutrient) 4. Eat enough healthy fats from oily fish, nuts, avocados, coconut and olive oils (healthy fats are an essential part of a balanced diet) 5. Drink plenty of water to naturally detoxify the body, keeping the brain and body hydrated so it can function properly (green and herbal teas count towards this water intake) 6. Limit processed foods and artificial sweeteners and preservatives Now go and learn, cook, and experience the benefits that my recipes have to offer enjoy!

6 Client success Being 49 and fearing being 50 and fat and unhealthy I knew I had to do something to help myself. Both my parents had major health issues in their 50 s and I was terrified I would end up the same. Having spent all my adult life not just overweight but obese, and I mean all my adult life, even from a teenager I was overweight and constantly on a diet, trying all the fads there were, yoyo dieting became a way of life but all I got was fatter and I had an unhealthy attitude towards food and eating. The thing with me is that it wasn t just to eat but to deal with emotions, traumatic life experiences as a child had a major impact on what, and why I ate what I did. Outside people thought I was happy, and full of life but on the inside I hated myself, how I looked and how I felt. Finally at the age of 50 I met Lindsay Beale and CFL challenges, what a transformation, for the first time in my life I felt in control of my body and what I put into it, I love cooking and am passionate about good food, whereas before, diets and slimming groups all that seemed to take that passion away from me, Lindsay really encourages cooking, experimenting, and above all enjoying every mouthful even the chocolate. Not once am I made to feel guilty or bad!!! I have learned about real nutrition and the benefits of good food has on my wellbeing. For me this has been such a journey, I have gained so much confidence and for me a wonderful, caring therapy, dealing with issues from childhood and realising I am a good person who deserves the very best and that means giving myself permission to look after myself. The support of the group is like no other I have experienced, there is no competition with each other, only kindness, support and encouragement. Lindsay is there every step of the way, and no matter how we feel will coach, teach and nurture us to be the best we can. I am now the lightest, slimmest and fittest I have been for a long, long time. Thank you for being the most amazing person who I really think has changed my life Marie xxx

7 A routine blood test resulted in me being told I was a borderline diabetic and weight was an issue. I was devastated. I had previously tried all the household slimming groups only to put all the weight back on plus! I had heard about Lindsay s fat loss group and so gave it a try. At this point I also suffered with migraine and was on daily medication as well as prescribed meds to take when I had an attack. I didn t like going out and was uneasy about my size. Within 10 months the weight loss was dramatic; losing weight was easy using Lindsay s tools of combining a healthy diet and exercise, in 12 months I was 4 stone lighter, my skin was clearer (I also suffer with roseatia) and I felt absolutely fabulous! I became more confident about going out again. My husband noticed a huge change in my wellbeing for the better. The migraines became less frequent and I came off of the medication. I was given the all clear by the doctor as my blood sugar levels had become normal. I am almost 3 years down the line now and maintaining the weight loss without a problem. My relationship with food has changed as I am now accountable for what goes into my body. I still have treats but find my treat choices have changed and more often without thinking about it I choose food more wisely because it tastes different now I enjoy all the good stuff and don t bother with all the beige! I love the way I look now and love the fact it isn t hard to maintain. I actually love me now as at the start I didn t care for me much at all. Thankyou Lindsay for all your help during the good and bad times. I have found a new lease of life since I started the CFL courses and I don t believe I want to change back to my old habits. I love me. Jo Burdett

8 Get in touch Lindsay Beale Lindsaybeale.com

9 Creamy pecan protein smoothie 150ml nut milk of your choice 65g frozen banana 30g vanilla flavour whey or rice protein powder (optional) 10g pecans, chopped 1/2 tsp vanilla extract 10g pitted chopped dates for topping: 5g chopped pecans Place all of the ingredients in a blender and blend until creamy. Serve. Consume immediately. SERVES 1 PER SERVING: 334 Calories 25g Carbs 27g Protein 14g Fat visit Lindsaybeale.com lindsaybealefitness@gmail.com tel DRINKS 1

10 Strawberry & lemon smoothie 100g fresh strawberries, hulled juice of 1/2 a small lemon 90g plain yoghurt (use dairy free yoghurt if preferred) 150ml chilled unsweetened almond milk 7g sunflower seeds honey to taste (or use natural sweetener of your choice) Place all of the ingredients in a blender and blend until creamy. Serve. Consume immediately. SERVES 1 PER SERVING: 196 Calories 22g Carbs 9g Protein 8g Fat visit Lindsaybeale.com lindsaybealefitness@gmail.com tel DRINKS 2

11 Creamy pineapple & coconut smoothie 80g fresh pineapple 60g fresh strawberries 30g unsweetened coconut milk 70g plain yoghurt (use dairy free if preferred) 200ml cold water 25g vanilla flavour whey or rice protein powder (optional) 3 ice cubes Put all of the ingredients into a blender and pulse until creamy. Add a drop more water if required. Serve. Consume immediately. SERVES 1 PER SERVING: 257 Calories 19g Carbs 25g Protein 9g Fat visit Lindsaybeale.com lindsaybealefitness@gmail.com tel DRINKS 3

12 Chocolate figgy bars 40g dark chocolate (minimum 70% cocoa) 1 tsp coconut oil 90g dried figs, chopped finely 80g almond or cashew butter 30g coconut flakes or desiccated coconut 1/2 tsp ground ginger 15g coconut oil 10g chia seeds MAKES 6 BARS Line the base of a 15cm square tin with baking paper. Place the chocolate and 1 tsp coconut oil in a saucepan. Bring a shallow basin of water to the boil over a medium / low heat source and carefully place the saucepan in the basin. Stir until melted. Remove from heat and allow to cool for 5-10 minutes. Mix all of the remaining ingredients in a large bowl until thoroughly combined. Transfer mixture to the tin and spread out evenly. If the mixture doesn t cover the base of the tin, use a spatula to neaten the edges of the mixture. Pour the chocolate over the mixture and refrigerate until set. Cut into 6 bars. Store any leftovers in an airtight container and refrigerate for up to 4 days. PER BAR: 226 Calories 11g Carbs 5g Protein 18g Fat Lindsaybeale.com lindsaybealefitness@gmail.com SNACKS & TREATS 124

13 Pumpkin energy balls 60g oats (use gluten free if preferred) 150g pumpkin purée 35g dried chopped dates 10g flaxseed 1 tsp vanilla extract 20g unsweetened coconut flakes 10g sunflower seeds 25g agave syrup (or use natural sweetener of your choice) Place all of the ingredients in a bowl and mix well to combine. Roll the mixture into nine balls. Refrigerate for one hour before serving. Store in an airtight container and refrigerate for up to 3 days. MAKES 9 ENERGY BALLS PER BALL: 75 Calories 10g Carbs 2g Protein 3g Fat Lindsaybeale.com lindsaybealefitness@gmail.com SNACKS & TREATS 5

14 Raspberry protein pudding 40g oats (use gluten free if preferred) 90ml unsweetened almond milk (or use milk of your choice) 30g vanilla or raspberry flavour whey or rice protein powder (optional) 30g fresh raspberries 1 tsp vanilla extract a small amount of stevia to taste (only required if not using protein powder. Use an alternative natural sweetener if preferred) for topping; 10g fresh raspberries 10g macadamia nuts, chopped Mix all of the ingredients in a bowl until thoroughly combined. Refrigerate for one hour or more. Transfer the mixture to a serving bowl. Top with the macadamia nuts and fresh raspberries. Serve. Refrigerate any leftovers for up to 2 days. SERVES 1 PER SERVING: 341 Calories 26g Carbs 30g Protein 13g Fat Lindsaybeale.com lindsaybealefitness@gmail.com SNACKS & TREATS 6

15 Blueberry, avocado, oat & chia protein bowl 150ml unsweetened almond milk 100g natural yoghurt (use dairy free if preferred) 50g frozen avocado 50g frozen blueberries 30g vanilla flavour whey or rice protein powder (optional) 25g oats (use gluten free if preferred) 10g chia seeds 1/2 tsp ground cinnamon Place all of the ingredients in a blender and blend until smooth. Transfer to a bowl and top with a sprinkle of oats and berries. Store in an airtight container and refrigerate for up to 24 hours. SERVES 1 PER SERVING: 466 Calories 28g Carbs 39g Protein 22g Fat Lindsaybeale.com lindsaybealefitness@gmail.com BREAKFAST 15 7

16 Indian spiced muffins 1 tsp ghee or coconut oil plus extra to grease tin 1 tsp curry powder 1 small red onion, finely chopped 1 red chilli, finely chopped 6 eggs 1/2 tsp cumin seeds a pinch of sea salt a pinch of ground black pepper 50g spinach, finely chopped 30g peas MAKES 8 MUFFINS Preheat oven to 180 C/350 F. Grease 8 compartments of a muffin tin. Melt the ghee / oil in a saucepan over a medium heat. Add the onion, chilli and curry powder, stir well and sauté for 4 minutes, stirring occasionally. Remove pan from heat and transfer the mixture to a plate to cool for 5 minutes. Meanwhile place the eggs, cumin, salt and pepper in a large jug and whisk well. Add the peas and spinach and stir. Stir in the onion mixture. Pour the mixture into the compartments. Bake for 15 minutes or until firm. Store any leftovers in an airtight container and refrigerate for up to 2 days. PER MUFFIN: 90 Calories 2g Carbs 7g Protein 6g Fat Lindsaybeale.com lindsaybealefitness@gmail.com BREAKFAST 16 8

17 Breakfast protein oat bars 50g oats (use gluten free if preferred) 50g chocolate flavour whey or rice protein powder (optional) 15g cocoa powder 35g dried dates, chopped and pre-soaked in cold water for 30 minutes 30g cashews, chopped 15g unsweetened coconut flakes 1 tsp vanilla extract 1/4 tsp sea salt 60ml cold water or unsweetened almond milk 25g almond butter Place all of the ingredients in a bowl and mix well to combine thoroughly. If the mixture is a little dry, add a drop more water / almond milk so that the mixture combines well. Line the base of a 15cm square tin with greaseproof paper. Pour the mixture into the tin and press down firmly to cover the base of the tin. Refrigerate for one hour or more. Cut into 8 pieces. Store any leftovers in an airtight container and refrigerate for up to 3 days. MAKES 8 BARS PER BAR: 122 Calories 9g Carbs 8g Protein 6g Fat Lindsaybeale.com lindsaybealefitness@gmail.com BREAKFAST 17 9

18 Mexican butterfly chicken breast 2 x 200g fresh chicken breasts 15ml extra virgin olive oil 1 tsp paprika 1/2 tsp chilli powder 1/2 tsp coriander powder 1/3 tsp cumin seeds a pinch of salt and black pepper 1 red bell-pepper, sliced 1 green bell-pepper, sliced 2 small red onions, sliced 14 cherry tomatoes, halved 2 lime wedges to serve SERVES 2 Place a chicken breast on a chopping board. Place your hand flat on top of it and, using a sharp knife, slice into one side of the breast, starting at the thicker end and ending at the thin point. Be careful not to cut all the way through to the other side. Open out the breast so that it resembles a butterfly. Repeat with the other chicken breast. Place the chicken breasts between two layers of cling film. Hit the chicken breasts with a rolling pin to tenderise the meat. Drizzle the olive oil over the chicken breasts. Sprinkle the paprika, chilli powder, coriander powder, cumin seeds and salt and pepper evenly over the chicken. Cover with cling film and refrigerate for at least half an hour, but longer will provide a better flavour. Preheat oven to 180 C/350 F. Place the chicken breasts, peppers, onions and tomatoes on a baking tray. Cook for minutes, ensuring the chicken is cooked thoroughly. Serve with lime wedges Store any leftovers in an airtight container and refrigerate for up to 2 days. PER SERVING: 350 Calories 18g Carbs 47g Protein 10g Fat Lindsaybeale.com lindsaybealefitness@gmail.com LUNCH 10 18

19 Pan-fried chilli & lemon haddock 3/4 tsp paprika 1/2 tsp dried red chilli flakes a pinch of salt and pepper 2 x 140g haddock fillets juice of 1/2 a lemon 10g butter or coconut oil SERVES 2 Sprinkle the paprika, chilli flakes, salt, pepper and lemon juice over the haddock. Melt the butter/ oil in a frying pan over a medium heat. Place the haddock in the pan, skin side down and fry gently for around 8 minutes or until cooked throughout. Serve. Consume immediately. PER SERVING: 145 Calories 1g Carbs 24g Protein 5g Fat Lindsaybeale.com lindsaybealefitness@gmail.com LUNCH 11 19

20 Thai chicken noodle soup 1 tsp ghee or coconut oil 1 large stick lemongrass, minced 1 inch piece fresh galangal or ginger, peeled and finely chopped 4 small shallots, finely chopped 2-3 green chilli peppers, finely chopped 2 cloves fresh garlic, finely chopped 4 spring onions, finely chopped 850ml chicken stock or recently boiled water juice of one lime a pinch of sea salt a pinch of ground black pepper 15ml fish sauce (nam pla) 300g stir fry vegetables 1kg skinless chicken drumsticks 120ml unsweetened coconut milk 50g (per person) rice vermicelli noodles Melt the ghee / oil in a large saucepan over a medium heat. Add the lemongrass, galangal, shallots and chilli peppers and sauté for 2-3 minutes. Add the garlic and spring onions and cook for 1-2 minutes, stirring frequently. Add the chicken stock and bring to the boil, then reduce heat to simmer gently. Add the lime juice, salt and pepper, fish sauce, stir fry vegetables and chicken. Cover and cook for 20 minutes or until the chicken is thoroughly cooked. Meanwhile, bring a saucepan of water to the boil. Add the rice noodles and cook for 2-3 minutes, until cooked. Drain well and leave to stand for several minutes, then stir into the soup. Add the coconut milk to the soup, stir and cook for one minute. Serve. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. SERVES 5 PER SERVING: 444 Calories 49g Carbs 26g Protein 16g Fat Lindsaybeale.com lindsaybealefitness@gmail.com LUNCH 12 20

21 Aromatic chicken tagine with apricots 10g butter or coconut oil 600g skinless and boneless chicken thighs 1 white onion, finely chopped 2 garlic cloves, finely chopped 25g fresh ginger, finely chopped 2 red chillies, finely chopped 10g cinnamon sticks broken into pieces 3 sprigs of fresh rosemary 400g tinned peeled plum tomatoes 20g honey 130g dried pitted apricots 30g flaked almonds 200ml chicken stock (made with one organic stock cube) SERVES 4 Preheat oven to 180 C/350 F. Melt the butter/oil in a tagine or heavy base casserole dish. Add the chicken thighs and cook for 1-2 minutes, stirring to brown slightly on both sides. Add the onion, garlic, ginger, chillies, cinnamon sticks and rosemary. Stir well and cook for 5 minutes, allowing the onions to soften. Add the peeled plum tomatoes, honey, apricots, flaked almonds and chicken stock. Stir well and bring to the boil. Place the lid on the tagine or casserole dish, transfer to the oven and cook for 50 minutes. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. PER SERVING: 486 Calories 37g Carbs 35g Protein 22g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DINNER 13 21

22 King prawn risotto with peas & fennel 10g butter or coconut oil 1 medium brown onion, finely diced 2 garlic cloves, finely diced 1 tsp fennel seeds 200g arborio rice 450ml hot vegetable stock (made with one organic stock cube) 80g frozen peas 300g raw peeled king prawns grated zest of 1/2 a lemon a squeeze of lemon juice a small handful of fresh chives, finely chopped a pinch of sea salt a pinch of black pepper SERVES 3 Melt the butter / oil in a large saucepan over a medium heat. Add the onion, garlic and fennel seeds. Cook gently for 5 minutes, stirring frequently. Add the rice and stock to the saucepan and stir. Cover and simmer gently for 10 minutes, stirring occasionally. Add a little boiling water if the mixture is too dry. Cook for a further 10 minutes, stirring occasionally. Add the peas and cook for 5 minutes. Add the prawns, stir well and cover. Cook for 5 minutes, or until the prawns are cooked throughout. Add the lemon zest, lemon juice, chives and salt and pepper. Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day. PER SERVING: 373 Calories 61g Carbs 21g Protein 5g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DINNER 14 22

23 Minty lamb loin with fragrant rice & peas 250g lamb loin fillets 2 cloves garlic, finely chopped a small bunch of fresh mint, finely chopped, plus extra to garnish a small sprig of rosemary 1/2 tsp sea salt 15g butter or coconut oil 100g uncooked basmati rice (or use grated cauliflower if preferred) 100g frozen peas 100g white onion, finely chopped grated zest of 1/2 an unwaxed lemon SERVES 2 Place the lamb in a large bowl. Add the garlic, mint, rosemary and sea salt. Stir well and cover. Refrigerate for one hour or overnight if you have time. Preheat oven to 190 C/375 F. Melt 10g of the butter / oil in a large frying pan. Add the lamb and cook over a medium / high heat for 2 minutes on each side. Finish cooking the lamb for 10 minutes in the oven. Bring a saucepan of water to the boil and add the rice or cauliflower. Stir well. Reduce heat and simmer until cooked. Remove from water with a slotted spoon and drain. Bring the water back to the boil and add the peas. Reduce heat to simmer and cook for 3-4 minutes. Drain. Heat the remaining butter / oil in the frying pan and add the onion. Sauté for 2 minutes, stirring. Add the rice and peas to the frying pan and stir well. Cook for 1-2 minutes, stirring. Add the lemon zest to the rice and stir well. Remove pan from heat. Serve the rice topped with the lamb. Sprinkle the extra chopped mint over the dish and serve. Consume immediately. PER SERVING: 420 Calories 44g Carbs 34g Protein 12g Fat Lindsaybeale.com lindsaybealefitness@gmail.com DINNER 15 23