W8-loss

Fabulous Friday Weekend Menu To Try 🙃
BBQ Pulled Chicken (Crock Pot)
Super easy and tasty! Makes the perfect family dinner meal. This easy pulled BBQ chicken can be served on hamburger buns or lettuce leaves and top with some delicious homemade (or store-bought) coleslaw. It's low carb and keto-friendly too!

6 servings @ 129kcal per serving

Ingredients:
1/2 onion, chopped finely
2 pounds boneless skinless chicken thighs or breast
3 garlic cloves, minced
1 (8 oz) bottle of BBQ sauce
1/4 cup apple cider vinegar
2 tbsp olive oil
1 tsp liquid smoke
Salt and pepper to taste
Optional: 1 tsp hot sauce if you want some spice!

Instructions:
Spray crockpot with nonstick spray. Add onions, chicken, garlic, 1/2 of the bottle of BBQ sauce, apple cider vinegar, and liquid smoke to the slow cooker.
Cover, cook on Low 4 to 6 hours or until chicken easily shreds.

Remove chicken from the crock.
In a separate bowl shred, then add some of the juices from the slow cooker, remaining BBQ sauce, and hot sauce if desired.
Mix all together. Season with salt and pepper to taste.
Enjoy!

Positive mindset and dieting can be seen as two sides of the same coin; both have the power to transform your life.

Having a positive mindset involves understanding that your thoughts and beliefs shape your reality. It involves believing that you have the power to create the life you want and that you can make positive changes to reach your goals. It also involves being mindful of the kinds of thoughts and beliefs you have about yourself and your life.

When it comes to dieting, a positive mindset is essential for success and this is where a lifestyle coach can really help...

Instead of focusing on deprivation, they help you think about nourishing your body with healthy food choices and making healthy lifestyle changes. As well as encouraging you to focus on the positive aspects of your diet such as feeling more energized, having better skin, and having improved health.

In addition, having a positive outlook and accountability can help you to stay motivated during your diet. They'll keep you focused on how you feel and how your diet is helping you reach your goals instead of focusing on the numbers on the scales!

Overall, having a positive mindset and healthy diet can help you to create a healthier, happier, and more fulfilling life.

So don’t be afraid to take the steps necessary to make positive changes and reach your goals.

Book your FREE consultation: https://bit.ly/3PS4MjE

Fabulous Friday Weekend Menu To Try 🙃
Easy Baked Salmon with Parmesan Crust
This baked salmon with mayo recipe is a quick and tasty recipe to make. Less than 17 minutes start to finish - with only 5 ingredients!

4 servings @ 389Kcal per serving

Ingredients:
4 salmon fillets
4 tablespoons mayonnaise
2 tablespoons panko breadcrumbs
2 tablespoons parmesan cheese (grated)
2 teaspoons Italian seasoning

Instructions:
Preheat oven to 375 degrees. Using a paper towel, dry salmon fillets. Place fillets on a baking sheet coated with nonstick spray or parchment paper.
Spread mayonnaise over the top of the salmon fillets. Sprinkle with panko breadcrumbs, parmesan cheese, Italian seasoning.
Bake in the oven 11 to 15 minutes, or until fish flakes easily with a fork (the safe internal temperature of fish is 145℉).
Season with salt and pepper to taste.
Serve with cauliflower rice or seasonal vegetables and enjoy!

Fabulous Friday Weekend Menu To Try 🙃
Orange Chicken with rice.
This Easy Keto Low Carb Orange Chicken is the perfect meal for healthy take-out at home! This sugar-free version can be made with either juicy chicken thighs or breasts and is drizzled with a decadent sauce and tossed with sesame seeds.

2 servings @ 381kcal per serving

Ingredients:
1 pound boneless skinless chicken thighs or breasts Cut into 1 inch chunks.
1 egg Beaten
3 tablespoons baking powder
salt and pepper to taste

Sauce
1 tablespoon rice wine vinegar Unseasoned and unsweetened.
4 tablespoons water
1 teaspoon sesame oil
2 tablespoons soy sauce or Liquid Aminos or Coconut Aminos
1/4 teaspoon fresh ginger If using ground ginger start with 1/8 teaspoon and add more/adjust to taste if necessary.
2-3 garlic cloves Minced
1/3 cup zero calorie sweetener
1/4 cup white vinegar
2 tablespoons very fine orange zest
1/4 teaspoon xanthan gum or known substitute

Optional Garnish
sesame seeds
chopped green onions

Instructions:
Add the chunks of chicken to a large bowl. Add the beaten egg to the bowl and stir. Add the baking powder, salt and pepper and stir. Ensure the chicken is fully coated.
Preheat oven to 400 degrees.
Place the coated chicken on a sheet pan and in the oven. Bake for 20-25 minutes or until the chicken reaches an internal temperature of 165 degrees. (Flip the chicken halfway through.)

While the chicken cooks, add all of the ingredients (except for the xanthan gum) for the sauce to a saucepan or skillet on medium heat. Simmer for 3-4 minutes, stirring constantly until the sweetener has melted and the zest disintegrates.
Add 2 tablespoons of the sauce to a small bowl with the xanthan gum and stir. When it thickens, add the mixture to the sauce and stir continuously. It will take several minutes to thicken.

Coat the cooked chicken in the orange sauce and serve with sesame seeds if desired.

It is important to understand the differences between diet and lifestyle when it comes to leading a healthy life. Diet refers to the specific foods and drinks that we consume and the amount of these items that we eat. Lifestyle, on the other hand, is the way we live our daily lives and the habits that we form.

Diet is a short-term solution to improve one's health. It can have a profound effect on how we look and feel, but it is not a permanent solution. Dieting requires a person to be disciplined and stick to a set of rules in order to achieve their desired results. Eating a balanced diet of fresh, nutrient-rich foods is the key to achieving optimal health.

Lifestyle is a long-term solution. It is about forming habits that will lead to better health and happiness. It involves making conscious choices about the foods you eat, the amount of physical activity you do, how much sleep you get, and how you manage stress. A healthy lifestyle includes a balance of proper nutrition, physical activity, rest, and relaxation.

The key to leading a healthy life is to find a balance between diet and lifestyle. Both are important and must be addressed in order to achieve optimal health. Diet is the foundation for good health, while lifestyle is the framework that allows us to live our lives in a way that is balanced and healthy.

Fabulous Friday Weekend Menu To Try 🙃
Low-Carb Ginger Garlic Vegetable Stir Fry
This recipe is a quick and easy meal perfect for the keto diet and ketosis. This dish is loaded with healthy vegetables, sesame oil, and soy sauce.

Servings 4 - Calories226kcal per serving

Ingredients:
1 tablespoon sesame oil
1 cup chopped broccoli
1/2 chopped green pepper
1/2 chopped red pepper
1 bunch asparagus
1/2 cup chopped onion
2 garlic cloves, minced
1 tablespoon ginger
1/8 cup low-sodium soy sauce

Instructions:
> Heat a skillet on medium-high heat. Add the sesame oil.
> Add the vegetables, garlic, and ginger to the skillet and stir. Cook the vegetables for 4 to 5 minutes until they soften.
> Drizzle the soy sauce throughout.
> Cool before serving.

Fabulous Friday Weekend Menu To Try 🙃
Pork Carnitas Tacos
Ingredients:
- 7 cups water
- 2 pounds Pork butt trimmed, and cut in 2" cubes
- 4 cloves garlic, crushed
- sea salt and ground pepper to taste
- 1 teaspoon olive oil
- 1/2 cup orange juice
- 1/2 cup milk
- 24 Corn Tortillas
- Salsa Fresca
- Avocado slices
- Chopped cilantro
- Chopped onion
- Limes cut into wedges

Preparation:
In a large cooking container add the pork, garlic, salt and pepper, and water. Bring to a boil, then reduce heat, cover and simmer over medium low for 45 minutes to one hour.
Drain well.
When cool enough to handle, shred the meat by hand or with the prongs of a fork.
Remove and discard any remaining fat.

Heat the olive oil in the large container and once hot, transfer the pulled pork back.
Add the orange juice and milk and cook until liquid has evaporated and pork has browned; stirring occasionally. Season with salt and pepper to taste.

Chop onions and cilantro, and slice avocado and limes. Place each in small individual bowls for serving.

Heat tortillas in a dry frying pan and keep warm.

For each taco, stack 2 tortillas and layer with the warm pork carnitas, chopped cilantro, onion and avocado slices and give it a good squeeze of lemon juice.
Enjoy.

Fabulous Friday Weekend Menu To Try 🙃
Pork Schnitzel And Apple Salad
Ingredients:
- 1 cup breadcrumbs or Panko
- 1/2 Tablespoon Cornflour
- 1 Egg, lightly beaten
- 2 Green Apple, cored, halved and thinly sliced
- Some Mayonnaise
- 1/3 cup Olive Oil
- 1 Packet Ready-to-serve Salad Green with dressing
- 4 Pork Sirloin Steaks, fat trimmed
- Some Wholegrain/Creamy Mustard Sauce
- 1/2 Tablespoon Cooking Wine

Preparation:
Using a meat mallet, pound pork slices evenly to 5mm thick. Marinate it for about 3 - 5 minutes with cornflour, cooking wine and lightly beaten egg.
Coat marinated pork slices evenly with breadcrumbs by pressing the meat down against the crumbs.

Heat oil in a frying pan on medium heat, cook pork schnitzel for 3 minutes on each side or until golden and cooked through. Drain well on paper towels.

Meanwhile, toss the pre-packed salad with accompany dressing before transferring them to a serving plate and top with apple slices. (soak apple slices with some lightly salted water to prevent them from oxidized and turning brown)

Next thickly slice pork and arrange on salad and drizzle mustard dressing over pork and serve.
Enjoy!

In case you get hungry between meals, here are some healthy, keto-approved snacks:

fatty meat or fish
cheese
a handful of nuts or seeds
keto sushi bites
olives
one or two hard-boiled or deviled eggs
keto-friendly snack bars
90% dark chocolate
full-fat Greek yogurt mixed with nut butter and cocoa powder
bell peppers and guacamole
strawberries and plain cottage cheese
celery with salsa and guacamole
beef jerky
smaller portions of leftover meals
fat bombs

Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate.

Hope this helps... 😀

Fabulous Friday Weekend Menu To Try 🙃
Egg Salad Wrap
Ingredients:
- 6 hard boiled eggs
- ½ red onion – chopped
- Handful of fresh Italian parsley – chopped
- Handful of fresh dill – chopped
- 1 tablespoon of capers – chopped plus tsp. of caper juice
- 1 tablespoon of mustard
- 1 tablespoon of vinegar
- Drizzle of olive oil
- 1 tsp. of honey
- ¼ tsp salt
- ¼ tsp black pepper
- ½ tsp. Chili powder
- Fresh lettuce
- Bread and butter pickles
- 2 Tortilla wraps

Preparation:
Combine in a bowl the hardboiled eggs, red onions, parsley, dill, capers, mustard, vinegar, drizzle of olive oil, honey and seasonings. Mash with a fork and toss.

Heat the wraps.

Add the fresh lettuce, pickles and egg salad and roll tight.

How easy is that. Enjoy!

Fabulous Friday Weekend Menu To Try 🙃

Broccoli Beef Stir-Fry
Ingredients:
- 1-2 tablespoon Sunflower oil, 1-2
- 1/2 lb. Beef stir-fry strips
- 1/2 lb. broccoli or broccolini
- 1-2 cloves Garlic (chopped)
- 2 tablespoon Oyster Sauce
- a dash White pepper
- 1 tablespoon Shaoxing Wine or substitute

Preparation:
Marinate the beef with 1 tbsp of oyster sauce, white pepper and Shaoxing wine for about 30 minutes.
Heat a wok until smoking, pour in the oil then add beef. Stir-fry for 2 mins, then tip onto a plate.
Add broccoli with a splash of water and stir-fry until broccoli turns bright green.
Add the garlic and cook for 1 min more.

Pour in the rest of the oyster sauce and 125ml water. Bring to the boil and cook until reduced to a sticky sauce. Stir in the beef, along with any juices from the plate.
Serve straight away and enjoy!

Fabulous Friday Weekend BBQ Menu To Try 🙃
Yes! It's barbeque time, so here's a great recipe to tantalize your taste buds!
Pork Patty Bánh Mì
Ingredients:
- 1 baguette
- 1/2 tablespoon butter
- 1 carrot, shredded
- 1 handful of cilantro sprigs
- 1 half cucumber, sliced
- 1/8 lb sliced deli turkey
- 2 cloves garlic, minced
- 14 ounces ground pork
- 1 jalapeno, sliced and seeds removed
- 1 tablespoon fresh lime juice
- 2 tablespoons mayonnaise
- 1/4 onion, minced
- 1 half of red onion, sliced
- 1 tablespoon oyster sauce
- pepper
- salt
- 1 scallion, chopped
- Sriracha hot sauce

Preparation:
Preheat oven to 350 degrees.

Mix ground pork, garlic, onion, oyster sauce, and salt and pepper and form into long thin patties to fit the baguette. Melt the butter on a griddle or skillet over medium high heat and grill patties on both sides until they are cooked all the way through.
Then transfer on to the BBQ to add the chargrilled flavor!
Cook part baked baguette in the oven for about 5 minutes at 350 degrees, just until the outside starts to crisp. Then remove from oven, and using a bread knife, cut into desired length. Cut in half lengthwise leaving enough connected on one side to hinge it together.
Scoop out as much of the inside of the bread as you can with your fingers. (Its usually best to just do the bottom of the baguette, as the ridges on the top can cause problems when scooping).
On the inside, spread mayonnaise and drizzle on Sriracha.
Place pork patties down first, then the deli meat, and then the cucumber slices, carrot, red onion, cilantro, scallion, and jalapeno to taste.
Drizzle with lime juice, and enjoy!

Fabulous Friday Weekend Menu To Try 🙃

Spinach Salad with Strawberry Vinaigrette
Ingredients:
- 1 tbsp. sliced almonds
- 2 oz of chicken – cooked
- 1/2 oz. feta cheese
- 2 tsp. fresh thyme
- 1/2 shallot – chopped
- 2 cups fresh spinach leaves
- 4 strawberries - sliced
Preparation:
Arrange everything above on a plate (see the picture) :)

Ingredients:
- 2 tbsp balsamic or apple cider vinegar
- 1 1/4 tsp. Dijon mustard
- 1/4 tsp. ground pepper
- 2/3 cup strawberries - chopped
- 2 tbsp honey
Preparation:
Blend the five ingredients above until smooth, drip over your plate of salad, and enjoy!
- 2 tbsp olive oil

I hated being stuck at home during the pandemic lockdowns. It just created the lack of motivation to do anything, and my weight started to increase! I was fed up, bored, unsure, and this caused me to eat all the wrong things. The more weight I gained, the harder it was to exercise. I was slowly becoming more and more lethargic.

Prior to Covid, I'd been busy, and my fast-paced life had kept me from thinking about comfort eating. I barely had any time for myself, I was "naturally" slim and didn't need to be aware around food. But that had changed. The frantic lifestyle energy had increased my metabolism, and now with nothing to do, my metabolism had crashed to a grinding halt.

This is not an uncommon story.

Many have reported the same. Boredom, lack of distractions, and the loss of routine, all contributing to heavy weight gains.

But it was only as we slowly remerged from the lockdowns and I tried to fit back into my work clothes, I realized how much weight I had actually put on.
As I stood in front of the mirror, I was shocked. I had become someone I didn't recognize anymore and I felt disappointed in myself that I had sabotaged my health.

Putting weight on is easy.

And even though I'm in the health industry and know more about the body than most, losing the weight is another matter. It's tough and you need to be in the right mindset!

So, I put my mind to walking daily and making healthier food choices.

I've been through frustration and at times felt like giving up. But then I'd allow myself a treat, and tell myself that this is a healthy lifestyle NOT a short-term diet.

Slowly but surely, I am finally able to get back to my pre-pandemic weight, and my clothes are comfortable to wear again.

It was a long journey and a hard lesson to learn. Six months to put on 30lbs and 2 years to take it back off again!

This is not about vanity. It's about how I feel. My knees have stopped hurting, I can get up off the floor without rolling around, and I'm back to my higher levels of energy again.

Fabulous Friday Weekend Menu To Try 🙃

Lamb and Rice Noodle Stir Fry
Ingredients: (Serves 4)
- 125 grams baby sweetcorn sliced
- 200 grams bean sprouts
- 3 tbsp coriander freshly torn to garnish
- 450 grams Iamb neck fillet trimmed and thinly sliced
- 2 clv garlic crushed
- 50 mm piece fresh ginger root grated and squeezed
- 2 tsp creamed horseradish
- 4 tbsp hoi sin sauce
- 50 grams macadamia nuts
- 2 tsp French mustard or hot yellow English mustard
- 1 red pepper sliced
- 125 grams rice noodles
- 1 salt or soy sauce to season
- 8 spring onions trimmed and sliced
- 3 tbsp chilli oil or sunflower oil

Preparation:
Heat the wok at the bottom of the roasting oven until required.
Soak the rice noodles in boiling water for 5 minutes. Drain them and rinse thoroughly in cold water then leave until required.

Add the oil to the wok then stir fry the lamb on the boiling plate for 3 to 4 minutes until well browned.
Add all the vegetables except the bean sprouts.
Continue stir frying for 3 to 4 minutes then add the bean sprouts, nuts, horseradish, mustard,, ginger and salt or soy sauce to taste.
Toss in the rice noodles with the hoi sin sauce and cook for a further 12 minutes until everything is piping hot.

Garnish with the coriander and serve immediately. Enjoy.

Eating healthy is an important part of living a balanced lifestyle.

Lifestyle is not about abstaining, dieting, not eating "nice" things. It's about getting the balance of what you eat correctly balanced.

The benefits of doing this, both physical and mental, include maintaining a healthy weight, reduce your risk of chronic diseases, and improve your overall well-being.

Reaching a healthy weight might start as being a vanity goal; you want to look better or feel sassy and sexy again, but as your weight decreases, you soon realize how much stress and strain you've been placing on your knee joints or lower back by carrying around those extra pounds.

Not to mention, how carrying extra weight affects energy levels.

Imagine if I filled a backpack with 10 or 15lbs of heavy stones and made you walk around all day with it strapped on your back.
You'd probably complain, ache a lot, and feel very tired at the end of the day...

Balance is the key.

Fabulous Friday Weekend Menu To Try 🙃

Salmon with roasted vegetables
Ingredients:
- 1 potato
- 1 parsnip
- 1 carrot
- 1 onion, sliced
- 150 g cherry tomatoes
- 2 salmon fillets
- 1 tbsp olive oil
- 1 tsp lemon juice
- Salt, pepper and paprika for seasoning
- 2 tsp of fresh rosemary and thyme, chopped

Preparation:
Season the salmon fillets with some salt, pepper and a pinch of paprika and keep aside.

Preheat the oven to 200 C.
Roughly dice the potatoes, parsnips and carrots and add to a roasting tray.
Drizzle over the olive oil and season with salt and pepper.
Mix well and roast for 15 minutes.

Add in the onion to the roasting tray and continue to roast for a further 10-15 minutes

Place the salmon fillets and tomatoes between the roasted veggies in the roasting tray. Drizzle the lemon juice and sprinkle the rosemary and thyme over the ingredients in the roasting tray.
Season lightly with salt and pepper and continue to roast for 10-15 minutes or until the salmon and veggies are cooked through.

Serve with some green salad, and enjoy!