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7 DAYtummy tamerGUIDEHOW TO USE THIS GUIDE: Read all the great information Try the delicious food and smoothie recipes Follow the 7 Day Tummy Teaser exercise planIf you love it, join the 28 Day Weight Loss Challengeto continue taming your tummy!

One of the most frustrating parts aboutlosing weight and achieving the body ofyour dreams is looking into the mirror andseeing what is commonly termed “theoverhang”, “the pouch” or mostaffectionately of all, “the mothers apron”.No matter how much weight you lose orhow much the needle on the scales falls,when you look in the mirror you still seewhat can only be described as adeflated balloon looking back at you.So what can be done about this mostfrustrating of fat deposits? Well the goodnews is that you can leap over this finalweight loss hurdle – the bad news isthat you’re going to have to workpretty hard for it.We have put together a 7 DayTummy Tamer Guide that will makeit simple and easy for you to doin your busy schedule. The guidetakes you through a variety ofmeals (directly from our 28 DayWeight Loss Challenge) that youcan choose from, some deliciousgreen Healthy Mummy smoothiesand a 7 Day Exercise regime thatwill help you lose that overhang!Our mums are raving about losingstomach fat on our plans.Check out their results - click here to join today!

elisha’s top tips to.BEAT THE BELLY BLOATMAKE WATER YOUR NUMBER ONE DRINK OFCHOICE. Many people don’t realise theydrink a lot of their calories; 2 x 600mlbottles of soft drink contain as manyas 500 calories – this could be thedifference between losing weightand hitting a plateau.DRINK HOME MADE ICED GREEN TEA.The catechins in green tea – calledEpigallocatechin gallate (EGCG), have aproven effect on metabolism and weightloss. Make a pot of green tea and cool.Place in a jug with a squeeze of lemonand/or some mint leaves or fruit slicesand refrigerate until cold. Then you’llalways have a healthy, refreshing drinkon hand.CHEW YOUR FOOD WELL BEFORESWALLOWING. Your stomach doesn’t haveteeth so chewing your food better willreduce the amount of air you swallowwith the food (a cause of bloating).It also makes you eat slower, whichis helpful in reducing food intake therefore helping you to eat smallerportion sizes.cheese and milk from the diet, keeping inbeneficial dairy such as yoghurt.EAT FERMENTED FOODS. These foods havea probiotic effect on the gut,helping to produce more goodbacteria. These good bacteria help keepour weight in check by preventingobesity. Some easy to make fermentedfoods include kombucha, kefir waterand sauerkraut.AVOID FOODS HIGH IN FRUCTOSE:Fructose is usually better tolerated in thepresence of glucose. This means foodcontaining at least as much glucose asfructose are often better tolerated bythe body than just foods high in fructose.Fructose intolerance can lead to bloatingimmediately after eating.If you suspect you have an intoleranceto fructose then seek medical adviceor go to a nutritionist to confirm yoursuspicions. If you do have an intolerance,foods to avoid include: apples, dates,ELISHA DANINENUTRITIONIST BSC COMPL.MED., ADV. DIP. NUT. MED.figs, blueberries, mango, watermelon andgrapes. The Healthy Mummy Smoothiesare proudly free of fructose.ADD DIGESTIVE ENZYMES: These helpwhen a deficiency in certain enzymes inthe body prevent food from being broken down properly and absorbed. If youlack any of the important enzymes suchas lactase, protease or lipase, you mayencounter bloating soon after eating.Enzymes can be purchased in capsuleform from a health food shop ornaturopath and should be taking whilsteating each main meal.REDUCE GLUTEN IF NEEDED. Many peoplehave a gluten allergy or intolerance andare unaware. Bloating, constipation andgas are all possible side effects causedby gluten containing foods. If you noticebloating or side effects after eating foodshigh in gluten then eliminating ingredientssuch as barley, rye, oats and wheat fora period of 4 weeks will help establishwhether you have an intolerance or not.Speak to a medical practitioner ornutritionist to discuss the issue further.REDUCE DAIRY. Like gluten, dairy cancause similar side effects such asbloating, gas and diarrhoea. If you havean intolerance to dairy, start by - click here to join today!

elisha’s top foods to includeWHEN YOU WANT TO LOSE BELLY FATHIGH FIBRE FOODSThe best thing you can do for your bodyis to eat fibre. It helps to prevent weightgain, by reducing appetite and helpingto normalise bowel movements. Thereis some evidence that the weight losseffects of fibre target belly fat specifically,which is the harmful fat in the abdominalcavity that is strongly associated withmetabolic disease.The best high fibre foods to eat are chickpeas, apples, rolled oats, green beans,sweet potato and fresh berries.LEAFY GREENSGreens are high in fibre and phytonutrients. They are also a natural detox for thebody, helping to alkalize and neutralizestomach acid. Kale, baby spinach, wheatgrass and barley grass all promote alkalinitytherefore helping with conditions such asIBS (inflammatory bowel syndrome). Thiscan help reduce some of the belly bloat.PROTEINBy now you’re all probably aware thatprotein is the macronutrient to eat to keepyou fuller for longer. Proteins should beeaten at every meal and snack (if possible)alongside your carbohydrates and goodfats. The best sources of protein includefoods such as boiled eggs, tinned tuna,nuts and seeds, low fat cheese, Greekyoghurt, chicken breast and leg ham.SPICY FOODSSpicy foods contain a chemical calledcapsaicin. By adding some chilli orcapsicum to your meals you’re helpingboost your metabolism naturally, withoutany harsh accelerants. Capsaicin alsoturns the bad, unhealthy white fat intofat-burning brown fat through a processcalled thermogenics. This is the processof creating heat from burning fat. So if youare eating a clean diet and are still havingtrouble moving the belly fat, this can helpspeed it up.KEY FOODS TO AVOID WHENWANTING TO LOSE BELLY FAT:SIMPLE CARBOHYDRATESSimple carbohydrates are digestedfaster, therefore you feel hungriersooner. These types of carbs includewhite bread, white pasta, potato chips,lollies and soft drinks. They are highlyprocessed, so contain lessnutritional value and are lower infibre than complex carbohydratess.With all of the new handy high-speedblenders on the market, it’s easy tomake your very own fruity “ice cream”at home. Frozen strawberries andchilled coconut cream with a hint ofNatvia is a good clean ‘ice cream’recipe.If you are at risk of diabetes or heartdisease, it’s best to give simple carbsa miss as they have been shown toincrease your risk factors of these typesof diseases.The common denominator with all thefast foods such as McDonalds, KFC,Hungry Jack’s and Red Rooster – isthat they use a load of salt in theirfoods. One reason is as a preservativeas these fast food chains use mainlyfrozen ingredients and need a way forthe meals to last longer once prepared.Another reason is to make the foodtaste better to keep you coming backfor more!ICE CREAMTraditional store-bought ice-cream ishigh in saturated fats and sugars but it’shard to stop at one scoop! Many ofthe cheaper ice-creams are beingfilled with vegetable oil to savemanufacturers lots of money.Therefore, if it doesn’t state ‘dairyice-cream’ on the label, than there’s agood chance you’re eating this cheapoil that is also used in margarines,lipstick and detergents.FAST FOODSThe problem with salt or sodium is thatit holds onto fluid in the cells, makingyou look and feel heavier. It’s best toavoid these fast foods at all costs andmake your own homemade healthierburgers and sweet potato fries, like therecipes in the Challenge - click here to join today!

tummy tamer green smoothiesGREEN ZUCCHINI SMOOTHIEPrep Time: 5 minsZucchinis help maintain optimal health as they area great source of manganese and vitamin C.They are also one of the best sources of dietaryfibre and contain vitamin A, magnesium, folate,potassium, copper and phosphorus.Ingredients (Makes 1 serve)l 300 mls of coconut waterl 2 tablespoons Healthy Mummy Smoothie MixVanilla (25 grams)l 1/2 chopped zucchini (55 grams)l 1 tablespoon chia seeds (16 grams)l 1/4 pear (50 grams)l 1/2 cup kale leaves (15 grams)l 1/2 Lebanese cucumber (100 grams)l 1 stalk chopped celery (40 grams)l 2 teaspoons lime juice (10 mls)l ice cubesMethod- Place all ingredients into a blender.- B lend on high for 2-3 minutes until wellcombined and smooth. Serve.Nutrition Per Serve: Energy: 1010kj / 240 calProtein:17.5g Fibre:17g Total Fat:8gCarbohydrates:20g Saturated Fat:1.5gTotal Sugar:14g Free Sugar:4gCLICK HERETO BUY THEHEALTHY MUMMYSMOOTHIESNOTE: ‘Free sugars’* mentioned in our recipes are thosewhich have been added to foods during processing, cookingand preparation, while naturally occurring sugars are foundwithin whole foods such as fruits and come with the additionalbenefits of a range of other nutrients such as vitamins, mineralsand fibre in substantial - click here to join today!

THE GREENMACHINE SMOOTHIEPrep Time: 5 minsSmoothies are a great way to increase your intakeof leafy greens like spinach that contain a lot offibre to help with belly fat reduction.Ingredients (Makes 1 serve)l 2 tablespoons Healthy Mummy Smoothie MixVanilla (25 grams)l 1 cup coconut water (250 mls)l 1/2 avocado (60 grams)l 1/2 cup baby spinach (15 grams)l 1 Kiwi fruit (70 grams)l 1 tablespoon lime juice (20 mls)Method- P lace all ingredients in a blender and mix untilwell combined.Nutrition Per Serve: Energy: 1010kj / 240 calProtein:14.5g Fibre:13g Total Fat:11gCarbohydrates:20g Saturated Fat:2gTotal Sugar:11.5g Free Sugar:4gCLICK HERETO BUY THEHEALTHY MUMMYSMOOTHIESANTIOXIDANT SMOOTHIEPrep Time: 5 minsThe antioxidants in Green Tea help to reducebloating and suppress appetite to help reducetummy fat.Handy tip: peel and freeze kiwi fruit for arefreshingly icy drink. Brew green tea and thenstore in a jug in the fridge so you have it on handto make smoothies like this one.Ingredients (Makes 1 serve)l 1 Kiwi fruit (70 grams)l 1/2 tablespoon grated fresh ginger (8 grams)l 1 cup baby spinach (30 grams)l 2 tablespoons lemon juice (40 mls)l 2 tablespoons Healthy Mummy Smoothie MixVanilla (25 grams)l 1 cup green tea (250 mls)Method-C ool the green tea before placing all ingredientsin a blender and mixing until well combined.Nutrition Per Serve: Energy: 558kj / 133 calProtein:12g Fibre:9g Total Fat:2gCarbohydrates:12.5g Saturated Fat:0.2gTotal Sugar:9g Free - click here to join today!

CREAMY KIWI GREEN SMOOTHIEPrep Time: 5 minsAn easy to prepare nutritious green smoothie filledwith the goodness of dark leafy greens that assistwith belly bulge reduction.Ingredients (Makes 1 serve)l 300 mls of coconut waterl 2 tablespoons Healthy Mummy Smoothie MixVanilla (25 grams)l 1/2 cup baby spinach (15 grams)l 1/2 peeled Kiwi fruit (35 grams)l 1/4 cucumber (50 grams)l 1/2 frozen banana (45 grams)l ice cubesMethod- Place all ingredients into a blender.- B lend on high for 2-3 minutes until smooth.Serve.Nutrition Per Serve: Energy: 723kj / 172 calProtein:14g Fibre:9g Total Fat:2gCarbohydrates:21g Saturated Fat:1gTotal Sugar:17g Free Sugar:5gCLICK HERETO BUY THEHEALTHY MUMMYSMOOTHIESGREEN GODDESS SMOOTHIEPrep Time: 5 minsSpinach contains high levels of vitamins, iron andminerals and is high in fibre, so great to add tosmoothies when wanting to fight belly fat.Ingredients (Makes 1 serve)l 2/3 cup baby spinach (20 grams)l 1/4 avocado (30 grams)l 2 tablespoons Healthy Mummy Smoothie MixVanilla (25 grams)l 2 peeled Kiwi fruit (140 grams)l 1 cup reduced-fat milk of choice (250 mls)Method- P lace all ingredients in a blender (add some icecubes if desired) and mix until well combined.Nutrition Per Serve: Energy: 1378kj / 328 calProtein:23g Fibre:13g Total Fat:10gCarbohydrates:34g Saturated Fat:3gTotal Sugar:29g Free - click here to join today!

about thehealthy mummysmoothiesSmoothies are anoptional extra.Use in conjunction with the28 Day Challenge meal plans, ontheir own as a healthy, easy toprep meal or not at all.The Healthy Mummy plansare totally flexible to suit yourneeds and budget.QUICK, EASY AND DELICIOUS - THE PERFECT MEAL REPLACEMENT FOR BUSY MUMSTHE HEALTHY MUMMY SMOOTHIE IS A DELICIOUS AND NUTRITIOUSMEAL REPLACEMENT PRODUCT, DESIGNED ESPECIALLY FOR MUMS.Unlike other shakes or smoothie products, which can contain artificialingredients and fillers or just be a protein powder,The Healthy Mummy Smoothie is packed with apotent combination of 24 vitamins and minerals, protein,carbohydrates, fibre and healthy fats, providing a nutrient hitfor busy mums. The smoothie is also breastfeeding friendlyand contains fenugreek.ANDREALOST30KGSWHAT BREASTFEEDINGMUMS SAY ABOUTTHE SMOOTHIESGINDEEFTSAEBRFRIENDLY"After finding The Healthy Mummy whenmy baby was three weeks old, I started onThe Healthy Mummy Smoothies and theywere my saviour! I went from only eatingdinner to finally having filling andnutritious breakfasts and lunches that Icould have on the go and with my handsfull. The smoothies also made a fantasticdifference to my supply, which was amassive help when bub was feedingcontinually. With the help of The HealthyMummy program and smoothies, I wasable to lose 30kg in 12 months,while feeding my bub."ANDREA DIXON“The Healthy Mummy Smoothies havebeen a complete lifesaver for me. With atoddler and a newborn, it's so hard tolook after yourself, even to make yourselfbreakfast in the morning. The smoothiesare delicious and keep me full for ages.I've lost 8.5kg in the last seven months!”ALISHA LYMARNO CAFFEINENO ACCELERANTSGLUTEN & DAIRY FREE96% SUGAR FREE100% FRUCTOSE FREEHIGH IN FIBRENO ARTIFICIAL INGREDIENTSBREASTFEEDING FRIENDLY“I can’t imagine how I would have survivedwhen my third baby was born without myHealthy Mummy Smoothies. They boostedmy milk supply, making breastfeedingeasier. I never missed a meal becauseI always found a quick minute to whip upmy smoothie. They were a total lifesaver!”MEGAN - click here to join today!

THE HEALTHY MUMMY SMOOTHIES STAND OUT FROM THE CROWD!PER 100GEnergy (kj)Protein (g)Carbs (g)Sugar (g)Fibre (g)Fat (g)No of vitamins& mineralsSodium (mg)Cost per serve(based on RRPin Jan 2016Serving sizeSugar(per serve)Sodium(per serve)THE 03932not 43602546824382253821942825342 2.7425g 1.5235g 3.4954g 3.4955g 1.3833g 2.2141g 3.6655g 3.4828g EINWHAT BREASTFEEDINGMUMS SAY ABOUTTHE SMOOTHIESCATHAS LOST30KGSLOWINSUGARHIGHINFIBRE"I struggled with my milk supply with myfirst baby and only managed a week or twoof breastfeeding.and one-handed makes life with a newbornso much easier. I have lost more than 30kgssafely using The Healthy Mummy Smoothiesand meal plans."I started using The Healthy Mummy planswhen she was about eight months old. Bythe time I had my second baby, I had beenusing The Healthy Mummy Smoothies for afew years, along with the meal plans. Isuccessfully and exclusively breastfed himfor seven months before returning to work.CAT CHRISTI know my breastfeeding success was dueto using the smoothies to maintain mysupply. They were full and nutritious mealsI could make in under five minutes, ensuringI was eating enough of the good stuff tomeet bub’s needs.Having a meal you can make in five minutes"After struggling to meet the feedingdemands of my firstborn, I was ecstaticto be able to feed our second child to19 months, while losing weight withThe Healthy Mummy Smoothies.I’m now feeding our third baby, and sixmonths in, I have lost almost 20kg andI have never felt so confident with mysupply thanks to my daily HealthyMummy Smoothies."BELINDA - click here to join today!

tummy tamer recipesBreakfastCOCONUT & BERRYBAKED OATSPrep Time: 3 mins Cooking Time: 20 minsStarting the day with oats will help you feel fullerfor longer, avoiding cravings for unhealthy snacksthat can lead to belly fat.Ingredients (Makes 1 serve)l 1 cup almond milk, unsweetened (240 mls)l 1/3 cup rolled oats (33 grams)l 1 tablespoon chia seeds (15 grams)l 2 teaspoons shredded coconut (5 grams)l 1/4 cup blueberries, fresh or frozen (60 grams)Method- Preheat oven to 180C.- I n a baking dish, combine oats, milk, chia seedsand blueberries. Sprinkle coconut on top.- B ake for 20 minutes or until liquid is absorbedand coconut has started to brown.- Serve once slightly cooled.Nutrition Per Serve: Energy: 1521kj / 362 calProtein:6.7g Fibre:10.3g Total Fat:19.2gCarbohydrates:36.5g Saturated Fat:4.3gTotal Sugar:7.4g Free Sugar:0.0gNOTE: ‘Free sugars’* mentioned in our recipes are thosewhich have been added to foods during processing, cookingand preparation, while naturally occurring sugars are foundwithin whole foods such as fruits and come with the additionalbenefits of a range of other nutrients such as vitamins, mineralsand fibre in substantial - click here to join today!

BreakfastEGG & CHEESE BREAKY CUPPrep Time: 5 mins Cooking Time: 10 minsIncluding protein like that from eggs and cheesein your first meal of the day will help you to boostyour metabolism and beat cravings to help reducetummy bulge. A good recipe for the kids’ lunchboxes too. This recipe makes 3 serves.Ingredients (Makes 3 serves)l cooking oil sprayl 1 teaspoon butter (4 grams)l 1 brown onion (100 grams)l 1/2 teaspoon dried thyme leaves (0.5 grams)l saltl pepperl 6 free-range eggs (300 grams)l 1 chopped tomato (100 grams)l 1 & 1/2 tablespoons grated reduced-fatcheddar cheese (30 grams)Method- Preheat oven to 180C. Lightly spray 6 muffin tinholes with cooking oil spray.- Slice the onion and sauté in a saucepan overmedium heat with butter, dried thyme, saltand pepper.- When cooked, evenly distribute the onionsacross the muffin tin holes.- Crack an egg into each muffin tin hole on topof the onions. Top with cheese and a grindof pepper.- Place muffin tray into the oven for 10 minutes oruntil the eggs have cooked and are set.- Serve 2 egg cups per person and top withchopped tomato.Nutrition Per Serve: Energy:1392kj / 331 calProtein:29.6g Fibre:1g Total Fat:22.3gCarbohydrates:3.4g Saturated Fat:7.5gTotal Sugar:2.8g Free - click here to join today!

LunchCREAMY CHICKEN SALADPrep Time: 10 mins Cooking Time: 8 minsThis salad is delicious and easy to prepare butmore importantly it’s loaded with protein and fibreto improve digestion and reduce bloating.Ingredients (Makes 1 serve)l 120 grams of chicken breast filletsl cooking oil sprayl 1 tablespoon reduced-fat Greek naturalyoghurt (20 grams)l 1 tablespoon reduced fat mayonnaise(20 grams)l 2 teaspoons fresh dill (2.5 grams)l 1 teaspoon lemon juice (5 mls)l pepperl 1 tablespoon chopped walnuts (10 grams)l 1 stalk finely diced celery (40 grams)l 1/3 cup halved red or green grapes (50 grams)l 1 cup cos lettuce (30 grams)Method- L ightly spray a non stick frypan with cooking oilspray over a medium-high heat.-A dd chicken breast and cook for 4-5 minuteson both sides until cooked through.- Set aside to cool slightly, then chop.- Combine yoghurt, mayonnaise, lemon juiceand dill. Season with pepper.- Add walnuts, celery, grapes and lettuce to abowl with chicken pieces. Top with creamydressing to serve.Nutrition Per Serve: Energy: 1770kj / 421 calProtein:35.8g Fibre:2.5g Total Fat:24gCarbohydrates:14.7g Saturated Fat:5.5gTotal Sugar:13.3g Free - click here to join today!

LunchRICOTTA & VEGETABLE BAKEPrep Time: 10 mins Cooking Time: 30 minsStudies have shown that people who regularly eatmeals high in protein, like that from cheese, andfibre from vegetables are more likely to have alower percentage of belly fat.Ingredients (Makes 1 serve)l 1/4 cup reduced-fat ricotta cheese (60 grams)l 2 tablespoons chopped fresh basil leaves(10 grams)l 1/2 red capsicum (50 grams)l 1/8 eggplant (50 grams)l 1/2 zucchini (55 grams)l cooking oil sprayl saltl pepperl 1/4 cup grated reduced-fat mozzarella cheese(40 grams)Method- P reheat the oven to 200C. Combine the ricottacheese with chopped basil.- S lice vegetables and place on a lined baking tray.Lightly spray with cooking oil spray and seasonwith salt and pepper. Bake for 15-20 minutes,or until tender.- In a baking dish (use a size to suit the number ofserves you are preparing e.g. if making for one,use a small dish, if making for 4 use a mediumsized dish) add a layer of the roastedvegetables, top with half of the ricotta cheeseand basil mix.- Top with another layer of the remainingvegetables, leaving a few slices for the top ofthe stack. Top with remaining ricotta cheese mixand add the final vegetable slices. Sprinkle overmozzarella cheese.- Bake for 8-10 minutes, or until heated throughand the cheese has melted. Serve immediately.Nutrition Per Serve: Energy: 1013kj / 241 calProtein:19.6g Fibre:3.5g Total Fat:14.5gCarbohydrates:6.8g Saturated Fat:9gTotal Sugar:6.5g Free - click here to join today!

DinnerBEEF CHOW FUNPrep Time: 15 mins Cooking Time: 7 minsA nourishing and easy to prepare dish that isloaded with protein, fibre and grains to keepyou full and avoid the belly bulge.Ingredients (Makes 1 serve)l 100 grams of lean sirloin steakl 1 teaspoon soy sauce, salt reduced (5 mls)l 1 teaspoon Chinese rice wine (5 mls)l 1 teaspoon cornflour (2.5 grams)l 1/4 cup liquid beef stock, salt reduced(62.5 mls)l 1/2 cup snow peas (50 grams)l 1/4 red capsicum (25 grams)l 1 clove garlic (3 grams)l 100 grams of wide rice noodlesl 1 teaspoon sesame oil (5 mls)l 1 teaspoon black bean sauce (5 mls)Method- Dissolve the cornflour in the stock and set aside.- S lice the steak into thin strips and combine withthe soy sauce and rice wine and marinate for10 minutes.- While the steak is marinating, chop capsicumand wash snow peas. Peel and chop the garlic.Prepare the noodles according to packetinstructions.- Heat wok or frypan over high heat and add oil.When the oil is hot, add the beef includingmarinade, and capsicum and cook for a minute.Add black bean sauce and garlic andcontinue to stir fry the beef until it is nearlycooked through, approximately 3-4 minutes.- Add the snow peas and stock/cornflour mixtureand cook for 2 minutes until sauce is glossy andsnow peas are tender-crisp. Add noodles andtoss to combine before serving.Nutrition Per Serve: Energy:1681kj / 400 calProtein:33g Fibre:2.5g Total Fat:16.2gCarbohydrates:28.3g Saturated Fat:5.3gTotal Sugar:3.3g Free - click here to join today!

DinnerCHICKEN MINCE PATTIESPrep Time: 35 mins Cooking Time: 10 minsChicken is an inexpensive, lean protein that willhelp you boost your metabolism to assist withtummy fat fighting. You can enjoy these pattieshot or cold. Perfect for lunch boxes as well. Storeleftovers in the fridge and grab the next day.Ingredients (Makes 1 serve)l 150 grams of lean chicken mincel 1/2 tablespoon chopped fresh coriander(2.5 grams)l 1/2 tablespoon chopped mint leaves(2.5 grams)l 1/2 teaspoon lemon zest (2 grams)l 1 free-range egg (50 grams)l 1/4 cup wholemeal breadcrumbs (15 grams)l saltl pepperl 1 & 1/2 tablespoons sweet chilli sauce (30 mls)l 2 teaspoons fish sauce (10 mls)l 2 teaspoons extra virgin olive oil (10 mls)l 1 cup mixed lettuce leaves (30 grams)Method-C ombine the fresh herbs, lemon zest, chickenmince, egg and breadcrumbs in a bowl.Season to taste with salt and pepper.- Divide mixture into 3 equal portions (per serve).Shape each portion into a ball.- Place on a lined oven tray, cover with plasticwrap and place in the fridge to chill for30 minutes.- Combine the sweet chilli sauce and fish saucein a small bowl.- When ready to cook patties, heat the oil in afry pan over medium heat. Add the pattiesand cook for 3-4 minutes each side or untilcooked through.- Place lettuce on a serving plate and top withchicken patties. Drizzle over sweet chilli dressingto serve.Nutrition Per Serve: Energy:2133kj / 507 calProtein:38.6g Fibre:1.7g Total Fat:27.6gCarbohydrates:26.4g Saturated Fat:6.5gTotal Sugar:14.5g Free - click here to join today!

SnackBERRY BANANAQUINOA MUFFINSPrep Time: 20 mins Cooking Time: 22 minsQuinoa is a wholegrain that is loaded with fibreand protein to keep you satisfied and avoidcravings that can lead to an increase in belly fat.This recipe makes 6 serves so store leftovers in anairtight container in the fridge to enjoy throughoutthe week.Ingredients (Makes 6 serves)l 1/4 cup quinoa, uncooked (45 grams)l 2/3 cup plain wholemeal flour (90 grams)l 1/2 teaspoon baking powder (1.25 grams)l 1/4 teaspoon salt (0.25 grams)l 1 free-range egg (50 grams)l 1 tablespoon melted butter (16 grams)l 1/2 teaspoon vanilla extract (2.5 mls)l 1 mashed banana (90 grams)l 1/4 punnet chopped strawberries (62.5 grams)l 1/4 cup water (62.5 mls)Method- P reheat the oven to 180C. Grease 6 muffin tinholes with cooking spray or use muffin liners.Cook quinoa as per packet directions and cool.- I n a mixing bowl, combine flour, baking powder,salt and quinoa.- I n a separate bowl, combine the mashedbanana, butter, egg, water and vanilla and mixuntil smooth.- Add banana mixture to dry ingredients and stiruntil just combined – do not overmix.- Fold in chopped strawberries.- Divide the batter between the prepared muffintin holes. Bake for 20-22 minutes until a skewercomes out clean when inserted into the centre.- Remove from oven and cool on a wire rack for10 minutes before serving.- 1 muffin is 1 serve.Nutrition Per Serve: Energy:522kj / 124 calProtein:4.3g Fibre:2.7g Total Fat:3.8gCarbohydrates:17.4g Saturated Fat:1.7gTotal Sugar:2.9g Free - click here to join today!

DessertCHOC-TOP BANANASOFT SERVEPrep Time: 5 minsGood quality dark chocolate contains antioxidantsand has a low glycemic index, which means ithelps stabilise blood sugar levels to help suppressappetite and avoid overeating that can lead to anincrease in tummy fat.Ingredients (Makes 1 serve)l 1 & 1/2 tablespoons dark chocolate bits(15 grams)l 1 diced frozen banana (90 grams)l 2 tablespoons reduced-fat Greek naturalyoghurt (40 grams)Method- Place banana and yoghurt into a blender andblitz until well combined.- Place chocolate bits in a microwave-safe dishand cook in 20 second batches until melted.- Serve immediately as a soft serve type“ice-cream”, topped with the melted chocolate.Nutrition Per Serve: Energy:841kj / 200 calProtein:4.8g Fibre:3.6g Total Fat:7.2gCarbohydrates:27.9g Saturated Fat:4.2gTotal Sugar:21.9g Free - click here to join today!

7dayPIKEWALKDAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7X5X8X 10X 12X 16X 18X 20ELBOW PLANKSIDE WALKX6X8X 10X 12X 16X 18X 20SIDE PLANKWITH ARM LIFTX5X8X 10X 12X 16X 18X 20SINGLE LEGRAISEX6X8X 10X 12X 16X 18X 20V LIFT ANDOBLIQUE TWISTX6X8X 10X 12X 16X 18X 20TUMMYTAMER!PRINT TOUR FREE 7 DAYTUMMY TAMER EXERCISEPLANER ON PAGE 19www.healthymummy.com7 day tummy tamer exercisesPIKE WALKStarting PositionBegin by standing up tall, facing forward with arms by yoursides.ExecutionBend your knees and slowly move your hands down to theground, walking your hands out in front of you. Exhale as youstraighten your legs and walk your hands as far forward aspossible or until you reach full plank position with your handsdirectly below your shoulders. Hold this position for onebreath. Keep your core strong, bend your knees and walkyour hands back in toward your feet. Roll up slowly througheach vertebrae to starting position.BenefitsStrengthens abdominals, core, back and hips.Increases flexibility in lower back, legs and hipsELBOW PLANK SIDE WALKStarting PositionKneel on your mat and move forward to place elbows ontothe floor. Exhale and lift your torso, then knees off the floor.ExecutionKeeping a flat back, exhale and step your feet to the right,one at a time. Then slowly step to the left, engaging your coreto keep your torso in alignment. Continue with a slow andcontrolled motion as you repeat the exercise and continuealternating sides.BenefitsStrengthens legs, glutes, core muscles, arms and shouldersREVERSE CRUNCHStarting PositionLie on your back with your palms facing down and fingersfacing forward. Bend your knees and lift your feet in the air,keeping your lower back firmly planted on the floor.ExecutionExhale as you raise your hips off the floor and crunch yourupper legs in toward your body. Hold for one breath andslowly lower your legs back to starting position.Repeat exercise.BenefitsStrengthens lower and mid - click here to join today!

SIDE PLANK WITH ARM LIFTStarting PositionBegin by lying on your right side, knees bent and in linewith your body. Support yourself on your right elbow,ensuring the elbow is directly underneath your shoulder.Place your left hand flat on the floor in front of you to aidstability.ExecutionExhale, engage your glutes and lift your hips off the floor,keeping them in line with your upper body. Inhale, as youslowly lift your arm and raise your hand toward the ceiling.In a controlled motion, return your hips and hand to thefloor. Repeat exercise on the other side.BenefitsStrengthens core, glutes, back and hips.SINGLE LEG RAISEStarting PositionLie on the floor on your back with arms by you

turns the bad, unhealthy white fat into fat-burning brown fat through a process called thermogenics. This is the process of creating heat from burning fat. So if you are eating a clean diet and are still having trouble moving the belly fat, this can help speed it up.

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SAP HANA on the Amazon Web Services (AWS) Cloud by using AWS CloudFormation templates. The Quick Start builds and configures the AWS environment for SAP HANA by provisioning AWS resources such as Amazon Elastic Compute Cloud (Amazon EC2), Amazon Elastic Block Store (Amazon EBS), and Amazon Virtual Private Cloud (Amazon VPC).

Splunk App for AWS Comprehensive AWS Visibility AWS Data Sources AWS EC2 Amazon EMR Amazon Kinesis Amazon R53 Amazon VPC Amazon ELB Amazon S3 CloudFront AWS CloudTrail Amazon . Planning the Largest AWS Splunk Migration Do we age out? -Support dying infrastructure that is almost out of support for an additional 18 months?