Usy Woman [s Ootcamp – Eating Plans & Shopping Lists

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Busy Woman’s Bootcamp – Eating Plans & Shopping ListsFail to plan plan to fail It’s all about being organised! And of course making things as tasty andhealthy as possible!This EBook is full of my positive food principles, eating plans, shopping lists, mini mealinstructions and some recipe links.There are helpful explanation audios that go with this EBook which would be useful to listen to,especially if you haven’t done my bootcamps before. In these I go through everything in a littlebit more detail so you can see the reasons behind my choices and recommendations Contents list:1. Food Principles explained2. Helpful at home3. 9 x Eating plans and shopping lists4. Quick mini meal instructions5. Helpful recipe links6. Quick food prep hacks7. Eating on the Go ideas8. Light or right9. Calories V colour10. Eating plan templateAlso just to say, I’m a customer and ambassador for Mindful Chef and if you’d like to get 20 offyour first order (which is the best intro offer they do), please use this code: 7MAU4RThey also now offer healthy frozen meals as well as 15 minute meals which I could not livewithout. They do have more complicated recipes that take 20-40 minutes but that’s too muchfor me

Food Principles explainedThese are to be followed 80-90% of the time, all of the time. This means that OF COURSE thereare going to be times when you eat outside these guidelines and that is OK!But if you can follow them at least 80% of the time you are going to be really helping your bodyout in terms of: Nutrient intakeGut health and digestionLowering of toxinsBalancing blood sugar levelsBoosting immunity and vitalityRemember these principles are 80-90% of the time! I love to look forward to a couple of glassesof wine at the end of a busy week, a nice take away from time to time, a bowl of proper pasta forlunch with my kids and I love getting a big sandwich out now and again! But that is a small (andimportant!) part of positive eating. I eat very well most of the time, ALL of the time. And thatmeans I can indulge guilt free when I want to. When you give yourself permission to eat like this,there is less rebellion. In fact I often plan my food around these ‘normal’ indulgences. There is nosuch thing as bad food in my world.Feel free to eat daily:Ideally organic, in season and lots of variety: Vegetables and salads – especially greens which are very nutrient dense and think‘RAINBOW’ as the different colours in vegetables provide different nutrientsGood fats - Nuts, seeds, avocadoes, oily fish (salmon, mackerel, sardines etc.) and oilsthat are best to use are - coconut, olive, walnut and avocado oil – be careful not to havetoo much (refer to the calories V colours section!)Dairy NOT from cows – eggs, goat’s milk/cheese, sheep’s milk/cheeseWhite fish & seafood – cod, pollock, sole, prawns, crab and clams etc.White meat – Chicken, turkey – although I do think if people can have more meat freedays that is a really good habit to get yourself intoLegumes (beans, nuts, peas, lentils, chick peas)Herbs & spices – Fresh always best, I use fresh herbs A LOT!Friendly carbs – think sweet potatoes, rye bread, oats, higher carb veg like butternutsquash, wholegrain rice, quinoa etc. And I’m a big fan of Tilda rice / quinoa packets

Fresh fruit – a couple of pieces a day is fine for most people, but avoid large amounts andmixing fruit with other foods (other than nuts) and having straight after a meal – somepeople are fruit sensitive and I personally thrive from eating less fruit.Eat in moderation – a couple of times a week Fresh fruit if sensitive - limit this more if sugar sensitive/have bloated tummyDark / harder to digest meat – steak, duck, ham etc.WholegrainWheat carbs – things like healthy looking carbs that contain wheat i.e. whole grainpastas/breads, couscous etc.Organic full fat dairy such as mature cheddar cheese, natural yogurt, a little butterPotatoes / new potatoesEat occasionally – once a week to a fortnight or less The enemy carbs – Basically anything white, wheat or processed, including cakes,biscuits, and crisps.Dairy from cows - good article here on dangers of me-to-stop-milking-it-6501841.html and ifeating dairy always go for organic and full fatSugar – the more you have the more you wantProcessed meat – I’m the first to have a burger or sausage on a BBQ, but as part of a dietstaple, please avoidDried fruit – Because it’s very high in sugar and high calorie dense. Also not great for thegut.Processed soy - http://www.foodrenegade.com/dangers-of-soy/I also advise the following: Don’t microwave foodDon’t eat chewing gumDon’t drink fizzy thingsDrink 1-2 litres of water or herbal tea a dayLimit coffee to 2 cups a dayAim for at least 4 alcohol free days a weekWatch processed ‘healthy’ foods such as rice cakes, gluten free cakes / snacksAim to push your breakfast back as late as possible (by having a juice or smoothie first) tohelp push lunch back and alleviate unnecessary snacking and over eating.Remember these are 80-90% of the time all of the time!

Helpful at home listHelpful have at home food lists – these are things I’d advise you to have in all the time, so youcan easily put meals together On top of these you can buy fresh / new / different ingredients to mix with these to make reallytasty and easy meals!Larder cupboardHealthy carbohydrates Tilda rice / quinoa packets Merchant gourmet quinoa packets Sweet potatoes Oats Rye bread Seeded WF bread - I like the Warburtons’s one WF pasta Brown rice noodles Brown / wild riceEASY IDEA! Throw some veggies in the oven with a little oil and herbs with a packet of Tilda rice /quinoa over them and optional piece of salmon / chicken on top for 15/20 mins – the perfect ONEDISH MEAL!Sauces and condimentsCapersOlivesMustardOlive oilCoconut oilApple Cider vinegarSeeds of change organic veg saucesRed / green pestoTeriyaki sauceRice malt syrupFish sauceVegemite / marmiteDELICIOUS DRESSING! Chopped capers and fresh dill with coconut yogurt and a squeeze of lemonis the perfect salad dressing or sauce for a piece of salmon

Cupboard proteins and veggiesTins of mixed beansLentilsTuna in olive oilJar of artichokesJar of sun-dried tomatoesQUICK MEAL IDEA! Mix some mixed beans, a tin of tuna and some artichokes in a bowl with somefresh parsley and lemon juice.Long life dairy free milkAlmond milk or oat milkCoconut milkCoconut cream (that can stay in the cupboard and be mixed with boiling water to use for saucesand curries)Nuts and seedsI always like to have a variety of nuts and seeds so I can snack on them and add to salads, makesoaked oats, thrown them in brown rice noodles etc. Buy in bulk and you can always freeze nutstoo FreezerVeggie Burgers (Strong roots or Good life ones from Waitrose are great)PeasMini portions of green vegMini portions of chopped onions and crushed garlic.Frozen veg smoothie ingredientsSalmon filletsOrganic chicken breastsFalafelSmoked mackerel filletsFridgeOrganic free range eggsFeta cheeseGoat’s cheeseCoconut yogurtOrganic butter

Fresh herbs and spicesGingerGarlicChiliParsley, dill, mint, basil and chives (really recommend a mini herb garden pot)You can of course have any herbs and spices you like, and buy fresh ones as you need. But theselection above are the ones I find most versatile and easy to use and can be used in loads ofsimple recipe ideas!Fruit and vegThis is obviously down to personal preferences and depends on what you’re choosing to eat forcertain recipes but the staples I find really helpful are:CarrotsCucumberCelerySalad (I like romaine, lambs lettuce and rocket)RadishesPeppersSpring onionRed onionLemons / limesPink grapefruitThese are things that you can easily make healthy mini meals, use for crudités and make blandsalads taste a little more excitingBatch up mealsI always think it’s a good idea to have a few batch meals ready. And I have these things in myfreezer: Vegetable soup (homemade or shop bought soup) Organic bolognaise / chill con carne (70% veg and 30% organic meat) Slow cooker chicken curry / vegetable stew And since Mindful Chef have launched frozen meals I’ve got a stash of these in my freezertoo.

EATING PLANSHere are 8 x 7 day eating plans with a slightly different focus on each one.1. What I do if I don’t have Mindful Chef2. What I do if I don’t have Mindful Chef – second version3. What I do when I order Mindful Chef4. Busy but focused5. Very busy and less focused6. A light and lean eating plan7. A bulkier eating plan8. Office lunches and simple suppers9. Eating on the go10. Vegan eating planThere are matching shopping lists and lots of options where you do a little food prep anddoubling up of cooking meaning you have enough for the next day.Some follow the principles to a really high level with more prep than some of the easier eatingplans I’ve created, that follow food principles at a lower level.These are examples that you can adapt, expand, add more variety or completely simplify.These plans and shopping lists are aimed at one adult. Double up the amounts if you partner isinvolved! I haven’t specified exact amounts of food on the list, but have given you someguidelines as to meals the ingredients are for to help I’ve also included a couple of eating plans that incorporate Mindful Chef meals. I get 3 mealsdelivered for 2 people each week and as I’m by myself this means I have 3 lunches sorted withthe left overs.Mindful Chef have also launched their new healthy frozen meals. You don’t have to order recipedelivery boxes; all their recipes are available on line too!What I do around these eating plans:I tend to start the day with a weak coffee, organic milk and ½ sugarThen about 30-45 minutes later I have a veg smoothie or juice.Smoothie is typically the spinach, mango, kiwi and kale mix from Waitrose, with ½ banana, someavocado, oat milk and water.

Veg juice is typically carrot, cucumber, celery, chunk of fennel, ½ an apple and peeled lemonThen about 30-60 minutes after that I have breakfast.If I need to eat my breakfast early or have to go somewhere, I have a veg juice or smoothie lateron in the day.I tend not to snack in the morning as I push my breakfast back nor in the afternoon as I eatdinner quite early but if you do snack, check out my snacks list after the eating plans I often have a cup of tea around 3 or 4pm or if hungry have a bowl of soup or slice of WF toastand a topping.I tend to eat my dinner quite early – between 5 and 6pm usually. If you don’t eat yours until lateryou might be better off having what I call a mini meal around 3 or 4pm – a slightly moresubstantial snack that will take you through to dinner.Option 1 – What I do if I don’t have Mindful ChefThis is how I eat when I’m not ordering Mindful Chef. Easy, quick, healthy meals with somesimple food prep hacks and a little bit of planning.Shopping lists are underneath the table for each week and then mini meal / recipes are in theirown section underneath all eating plans.Food prep: Sunday – prep soaked oats and rice herb salad mix and make up a salsa verde – less than15 mins for all! Monday – Bake extra sweet potatoes Tuesday – Boil up 4 eggs Sunday – Tuna / bean / quinoa mix ready for next week2 and boil up 4 eggsEating esdayLeft overboiled eggon rdayAvocadoand fetasmash onryeSundayPorridgewithseeds,cinnamonand alittlemaple

LRice,herb &beansaladmix iLeft oversweetpotatowith fetacheeseand slicedred onion& salsaverdeRice herband beansalad mixwith2boiledeggsRice / herb /bean mixwith andsalsa verdeLeft overwf pastaand saladWF pastawith seedsof changesauce andsaladFrittataandgreenswithcoconutyogurt,caper anddilldressingFrittatawith fetacheeseand saladwith coyodill andcaperdressingsyrup ifrequiredanddollop ofcoconutyogurtSlowPizza orcookerVeggierecipeburgersLamb pilaf and salador beefstew withOpen wfsandwichwithhoummasand saladTuna /rice /quinoamix withsaladwith aboiledeggShopping list: AvocadoBroccoliCapersCinnamonCoconut flakesCoyo yogurt (dressing and you can use for soaked oats)CucumberEggs x 12 (including Sunday prep to take into the following week if you want to)Feta cheese (for Tuesday lunch, frittata and avocado smash breakfast)Fresh parsley, chive, basil, dill, ginger and garlicGingerHoummasLemonsMaple syrupNuts / fruit / crudité for simple snacksOat milk

OatsOlive oilRed onionSalad leavesSalmon filletsSeeds of change sauceSweet potatoesTilda riceTin of mixed beansTin of tunaVeggie burgers or pizzaWheat free pastaWheat free seeded bread (I like the Warburton’s Gluten Free sliced seeded bread whichcome in half loaves)Plus ingredients for slow cooker Sunday recipe ilau.htm500 g (17 oz.) lean lamb neck fillet1 lamb or vegetable stock cube2 sticks of cinnamon1 tablespoon olive oil250 g (8 oz.) basmati rice12 dried apricots (ready to eat)1 onion (large)handful amount of almonds or pine nutshandful amount of fresh mint leavesIf you want a veg smoothie, buy some Waitrose frozen spinach, kale, kiwi and mango mix or buysome frozen spinach balls which you can have with a banana / avocado or some berries and oatmilk / waterOption 2 – A similar eating plan without Mindful Chef, which can be used as a week 2 plan fromoption 1 This is a variation of the first eating plan to give you some other simple ideas that I eat. If thereis anything you don’t like use the food principles sections or other eating plans to get swapsieideas!Monday includes food prep done on Sunday of option 1

Food prep: Sunday – Tuna / bean / quinoa mix and boil up 4 eggs Tuesday – Bake extra sweet potatoes Wednesday and Thursday meals make enough to have for Thursday / Friday lunch (nottwice the protein just the other bits as we’re serving left overs with goats cheese andhoummas) Sunday boil up 2 eggs for Monday lunchBreakfastLunchDinnerMondayLeftoverboiledeggs onwf toastTunarice /quinoamix onsaladTuesdayWednesday ThursdayHoummas SoakedSoakedandoatsoatscucumberTuna rice/ quinoamix onsaladSweetpotatoesandhoummasLeft overrice Sweetpotatoeswithgoatscheese/mint /finelysliced redonionsBaked codwith garlic,lemon,tilda riceand greenveggiesGinger ,garlicand chilichickenwithbrownricenoodlesan easypeanutsauceandgreenbeansShopping list: A limeAvocado x 2FridayVegemite/marmiteandcucumberon toastLeft overbrownricenoodles,broccoliand somehoummasSaturdaySundayScrambled seburgers,withrainbowcoconutslaw andand dillSWand boilpotato2 extrawedges or eggs forjacketMondaypotatolunchWF presto ShopShoppasta with boughtboughta goat’ssoup and soup andcheeselittle gem littlesalad.saladgemwrapsaladwrap

BroccoliBrown rice noodlesCarrotsChicken breastsCinnamonCoconut flakesCod filletsCoyo yogurt (dressing and you can use for soaked oats)CucumberEggs x 4 (assuming you used last week’s boiled eggs on the Sunday for Monday’sbreakfast)Fresh mint, dill, chilli, ginger and garlicGoats cheese (for Thursday lunch, Friday dinner and Sunday breakfast)Green beans (Wed dinner and Sunday lunch)Green veggies for Wednesday dinner and Thursday lunch – green beans / mage tout, kaleor more broccoli, your choice!Wheat free pastaHoumasJacket potatoes (if you want baked potato rather than sweet potato wedges)LemonsLittle gem lettuceNuts / fruit / crudité for simple snacksOat milkOatsPeanut butterPestoRadishesRed onion x 2Salad leavesShop bought soupSmoked mackerelSugar snap peasSweet potatoes (buy more if you want sweet potato wedges rather than jackets onSaturday)Tilda riceTurkey mince or beef mince (use bought veggie burgers if you don’t want meat)Vegemite / marmiteWheat Free seeded bread (I like the Warburton’s Gluten Free sliced seeded bread whichcome in half loaves)

Option 3 – A similar eating plan using 3 Mindful Chef meals and left oversI typically order 3 Mindful Chef meals a week that are for 2 people. As I’m by myself, this means Iget left over lunches too. If you’ve got a partner why not order 3 meals for 4 people so you bothhave 3 evening meals and 3 lunches. I also order their healthy fresh and frozen meals which havebeen a game changer. This eating plan uses both recipe delivery box meals and frozen meals.Some people challenge the price of Mindful Chef but when you tot up the cost of lunches on thego and the time it takes to think / shop etc. I find it such great value.You could also choose any of the Mindful Chef recipes from their website and substitute themeals I’ve put in here and then go and buy the ingredients (there tends to be 7-10 per recipe).Please note that Mindful Chef change their meals so you might not be able to order the exactsame meals I’ve mentioned here. Choose other ones available or you can find the exact meals intheir recipes section of their website!I get my delivery boxes on a Monday. So I still do a little food prep on a Sunday, so I’m coveredfor lunch on MondayFood prep: Sunday Boil up 2 eggs so you have Monday lunch sorted!MondayBreakfast HoumasandcucumberTuesdayHoumasand and rawspinachFridayVegemiteandcucumberon toastLunchOpen WFsandwichwithboiledeggs andchivesLeft oversfrom lastnight’s 15minutemealLeft oversfrom lastnight’s 15minutemealArtichoketilda riceand saladwith 1boiledeggArtichoketilda riceand saladwith 1boiledeggDinner15minutemeal –Peanut15minutemeal –RoastedFrozenmeal – thecoconutfish pie.Frozenmeal –the SpicyPenang15minutemeal –WalnutSaturdayPoachedeggs ontoastwith okedsalmonsaladSundayPoachedeggs ontoastwith rawspinachRoastdinner –youchoose!Vegsoupand

Tofu andgingerquinoapepperlentilsand oliveswithasparagusAnd makeTilda rice /quinoaartichokeand herbmix andboil 2 eggswhilstfrozenmeal iscookingchickencrustedand black haddockriceandcrushedpotatoessaladwrapsShopping list:As you can see when you use Mindful Chef like I do, shopping is reduced massively!Remember to order 3 x recipes for 2 people (or 4 if you’re cooking for your partner) and a batchof frozen meals from Mindful Chef! ArtichokesCucumberEggs x 8 (Boil 2 Sunday night, 2 on Wednesday night, 4 for the weekend)Fresh mint, chives, parsleyHoumasLemonsLittle gem lettuceNuts / fruit / crudité for simple snacksRoast dinner ingredientsSalad leavesShop bought soupSmoked salmonSpinach (enough for 4 breakfast sides)Tilda riceVegemiteWheat free seeded bread (I like the Warburton’s Gluten Free sliced seeded bread whichcome in half loaves)

Option 4 - Busy but focusedThis eating plan is for when you’re a little busy but still able to be focused and have some time toprepare and make things.Food prep: Sunday – Feta, black olive, parsley, chive, quinoa and radish rice mix Thursday – Make enough dinner for Friday sdayWednesdayMarmite Houmason toastand spinachwithslicedcucumberThursdayMarmiteon blackolive,parsleyquinoa /rice mixBakedbreadedfish,ovenchipsandpeas /spinachFeta,blackolive,parsleyquinoa /rice mixSalmonfillet, tildarice, pakchoi,broccoliniandchoppedginger,garlic andlittleteriyakiLeft oversalmon, riceand greensLeft overveggiesandchickenLeft arrot,sweetpotatoes,driedrosemary)with boiled2 chickenbreastsSmokedsalmonNicoise,saladwith coyodill andcaperdressingWFspaghettibolognaise(using myhealthybolognaiserecipe)with greensaladShopping list: Baked beansSaturdayAvo smashand feta onWF toastSundayPorridgewithseeds,cinnamonand a littlemaplesyrup ifrequiredand dollopof coconutyogurtJacket potato Janey’swith bakedmushroombeansrisottowithbroccoliniFalafel salad– warm upsome falafe

7. Eating on the Go ideas 8. Light or right 9. Calories V colour 10. Eating plan template Also just to say, I [m a customer and ambassador for Mindful hef and if youd like to get 20 off your first order (which is the best intro offer they do), please use this code: 7MAU4R

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