TAKEAWAY MEAL MAKEOVER GUIDE - Amazon S3
TAKEAWAY MEALGUIDEMAKEOVERBeing a busy mum, some days it’s so easy to just want to pickup the phone and order takeaway or stop through the drivethrough on the way home after a long day, and choosing notthe healthiest of meal options.Takeaway can be convenient and these days there are manytakeaway or fast food options that can be a healthy choice, andit is nice to have a treat and break from cooking every now andthen. But most takeaway food options are loaded with extra salt,sugars, unhealthy fats, preservatives, additives etc. It’s a muchbetter decision to make your own takeaway type meals so youknow exactly what you’re eating.The October 28 Day Challenge is all about easy to prepare,healthy versions of some of our takeaway favourites, showingyou that you can enjoy delicious meals in a healthy way and notmiss out on things like pizza, curries, burgers etc.We’ve teamed these healthy takeaway takeover meal planswith exercise routines that focus on taming the tummy. Easy todo, at home, HIIT routines that will help you focus on beating thebelly bulge and learning what’s the best way to exercise to loseweight from this part of your body.In this guide we’ve put together some helpful tips on howyou can avoid the often-too-easy takeaway option as frequently.Showing you how it is easy to prepare healthy, tasty, familyfriendly meals in no time, even after a long day. Plus we’veincluded some great tummy taming tips you can focus on whendoing your exercise during the October Challenge.www.healthymummy.com - click here to join today!
PANTRY & FRIDGE STAPLESTO MAKE HEALTHY TAKEAWAYSTYLE COOKING EASY:FROM HEALTHY MUMMYNUTRIONIST SARINA DARENZOHOW TO TAKEOVERTAKEAWAY CRAVINGSATHOMEThe Kitchen, a place to reconnect with our bodies, strengthenbonds with family, teach life skills to our children and nourishour soul. Often no matter how shrewd we are about ourmeals, sometimes we crave fast food or sometimes we think it’sa quicker or cheaper option. But ordering takeaway meals thathave high calorie content because they are full of hidden salt,sugars and additives (the reasons why we like them so much)will leave us feeling sluggish and lead us down the path of anunhealthy lifestyle.Is it possible to recreate nutritious fast food/ takeaway favourites at home? Of course it is! The solution is in our shoppingtrolley, our fridge and our pantry. Being able to recreatetakeaway favourites that are quick and easy and above allhealthy and nutritious depends on what we purchase fromthe supermarket and our local grocer. Italian, Mexican, Asian orIndian flavoured meals can be created just by keeping a varietyof fresh herbs and spices available on hand in our kitchen.Recreating these meals in a timely fashion only requires the helpfrom appliances like stick blenders and food processors. Thesemiracle workers can save you time in chopping up your vegetables and whipping up sauces and pastes quicker than it wouldtake you to pick up the phone and order in! Creating your ownsauces, bases and condiments is more rewarding and resultsin healthier dishes packed with more flavour and nutrients andyou will also be avoiding questionable ingredients that areadded to takeaway meals.There is nothing more satisfying than a meal loaded with freshproduce and a well stocked fridge will always give you theopportunity to throw together a quick ‘fast food’ type meal. Stirfries are an excellent example of quick healthy meals you canwhip up whenever you like. Getting to know your Asian greensas they are packed with nutrients and inexpensive for exampleBok Choy, Gai lan (Chinese broccoli) and Choy sum, will giveyour takeaway inspired meal that authentic touch of Asia.Let’s face it being organised is the secret to success in all areasof our life and we should not stop in the kitchen. Once a weekor month, plan to cook a few batches of your favourite mealsand store each portion size into your freezer. Meals like butterchicken, bolognaise or any soups or stews can be prepared,frozen, defrosted and reheated delivering super fast foodwhenever you need it.Below is a list of pantry and kitchen staples.Keeping these on hand will ensure you cancreate your favourite takeaway meals asfrequently as you like and more importantlycreate meals packed with flavour and nutrition.Fresh Herbs & Citrus: Basil, Mint, Coriander, Chives,Parsley, Lemon, Lime, LemongrassGround Spices: Paprika, Coriander, Cinnamon, Cumin,Turmeric, Ginger, Italian dried herb mix, Cayenne pepper,Chilli flakes, Oregano, Clove, Nutmeg, Chinese five spice,Vanilla powder – Spices have a long shelf life, they aregood to keep in stock and are a great way to bringdifferent cuisines into your kitchen and onto your dinnertable, not to mention their health promoting benefits.Good fats: Virgin Coconut oil, Olive oil, Extra virgin Oliveoil, Sesame oil, Organic Butter, Avocado, Natural nutbutters, TahiniSauces & Vinegars: Apple cider, Rice wine, Balsamic,Tamari, Fish sauce, Maple syrup, Honey, Brown rice maltsyrup, Tomato puree, Tomato paste, Miso pasteNuts & Seeds: Cashews, Almonds, Brazil, Sunflower,Pumpkin, Sesame, Chia, Pine nuts, Hazelnuts, PistachiosOther Fridge & Pantry goodies: Eggs, French seededmustard, Mountain bread wraps, Wholemeal Tortillas, Redlentils, Buckwheat groats, Quinoa, Rice noodles, Couscous,Chick peas, Red kidney beans, Oats, Cacao powder,porcini mushrooms, Coconut Milk, Dried apricots, Raisins,Medjool Dates, Almond milk, Shredded CoconutFreezer: Frozen peas, Frozen berries, Parmesan Cheese,Chicken, Beef Mince, Salmon, LambFlours: Brown rice flour, Coconut flour, Almond meal,Wholegrain Spelt flourVegetable stock - Stock Up! You can create a deliciousdish with stock, this will always add more depth of flavourto any soup, risotto, casserole or sauce.Lastly and most important, fruits and vegetables:Stock up on the colours of the rainbow, as much of avariety as your fridge can stock. Not to mention purchasingthe way nature intended, in season fruit and vegetablesare full of flavour and also more affordable whenpurchased in season.Cooking is a great pleasure but it’s understandable that even thegreatest cook might not feel up to it when they’ve had a busyday. So with the use of lots of pantry staples and quality producestocked up in the fridge, quick nutritious meals can be createdwithout picking up the phone and ordering the unhealthy option.www.healthymummy.com - click here to join today!
12328 DAY CHALLENGE RECIPES VSTAKE AWAY & SUPERMARKET SNACKS4challenge recipes VS takeaway mealsITALIAN PIZZA1 GOURMET(1 PIZZA) 1709KJS– BURGERS WITH A TWIST2 LETTURGERS(1 SERVE) 1155KJSAND EASY FISH AND CHIPS3 QUICK(1 FILLET WITH CHIPS) 1323KJSSAN CHOY BOW4 CHICKEN(1 SERVE) 1508KJSFAT BUTTER CHICKEN5 LOW(1 SERVE) 941KJSCHICKEN NUGGETS6 COCONUT(1 SERVE) 1257KJSBEEF WRAP WITH CHUTNEY7 ROAST(1 SERVE) 823KJSCHOCOLATE “ICE-CREAM”8 HOMEMADE(1 SERVE) 1001KJSSWEET POTATO CHIPS9 MICROWAVE(1 SERVE) 640KJS& CINNAMON PANCAKES10 OAT(1 SERVE) 1214 KJSVSDOMINOS SUPREME PIZZA(4 SLICES ) 2654KJSVSMCDONALDS CLASSICANGUS BURGER (1 SERVE) 2600KJSVSGENERIC FISH AND CHIPS(1 FILLET WITH CHIPS) 3318KJSVSCHINESE RESTAURANTSAN CHOY BOW (1 SERVE) 1873KJSVSTAKEAWAY BUTTER CHICKEN(1 SERVE) 2037KJSVSTAKE AWAY CHICKEN NUGGETS(1 SERVE) 1467KJSVSROAST BEEF & CHEESE SUB(1 SERVE) 1450KJSVSSARA LEE CHOCOLATE ICE-CREAM(1 SERVE) 1470KJSVSSMITH ORIGINAL POTATO CHIPS(1 SERVE) 1083KJSVSMCDONALDS HOTCAKES WITHBUTTER & SYRUP (1 SERVE) 2760 LS350CALS285CALS660CALSCOFFEE CLUB POTATO WEDGESWITH SWEET CHILLI & SOUR CREAM(1 SERVE) 1818 KJS433CALSCHILLI11 &(1 SWEETSERVE) 738KJS176CALS VSCHICKEN & MINT12 TANDOORISALAD WRAP (1 SERVE) 1218KJS290CALS VS308CALS VSPOTATO WEDGESBEEF & BLACK BEAN SALAD13 SPICY(1 SERVE) 1291KJSTROPICAL AVO POPS521 KJS14 (1PLUSSERVE)10.9G 97CALS238CALS153CALS289CALS13124 VSCALS12CHINESE TAKEAWAY BEEF IN BLACKBEAN SAUCE (1 SERVE) 2717 KJS406CALS647CALSFRUTTARE COCONUT SMOOTHIEICY POLE (1 SERVE) 542 KJSPLUS 19.2G SUGAR141CALSKFC CHICKEN SALAD TWISTER(1 SERVE) 1705KJS11www.healthymummy.com - click here to join today!5678910
AVOID TAKEAWAY TEMPTATION MEAL BY MEALIf meal prep is really easy then you’ll be less likely to want to reach forthe phone or drive through the local fast food shop to order takeaway.Here are some easy tips to help you avoid takeaway options for everymeal of the day:BREAKFASTl Soak oats or chia seeds overnight in milk, fresh juice and/or grated fruits to createBircher style muesli or puddings that you can just take out of the fridge, top withsome fresh fruit and yoghurt and eat on the go.l Scrambled eggs take no time to cook at all. Use a non-stick fry pan and scramblean egg or two in about 2 minutes. Add to a wholegrain wrap with some babyspinach, avocado, salt and pepper and roll up for a savoury breaky burrito.l Make your own muesli by combining oats, chopped nuts, dried fruits and seeds,and store in an airtight container in the pantry. Serve with milk, yoghurt and slicedfresh fruit, and you have a healthy version of packaged cereal.LUNCHl Making lunch the night before will save you loads of time in the morning if youhave to go to work or in the middle of day when you’re busy.l Use a lunchbox with different compartments that you can add a variety of healthyfoods to e.g. veggie sticks, fruit, wholegrain crackers, cheese slices, cookedchicken, salad etc.l Prepare the main parts of recipes, like the “Letturger” patties or the marinatedTandoori chicken from the October 28 Day Challenge, a few days before you planto eat them and then you can just assemble everything at lunch time.l Make salads the night before and enjoy for lunch with some pre-ccoked chickenor tinned tuna or salmon. Make a dressing of lemon juice, extra virgin olive oil, salt andpepper and place in a little container so you can just pour over when ready to eat.l Sandwiches and wraps can often go soggy if made too far ahead of time soplace all the components in your lunchbox the night before and store in the fridgeso you can just quickly assemble when ready to eat.DINNERl The main way to avoid takeaway at dinner time, after a long day, is to be prepared. If you’ve already planned what you are going to eat for most of your dinnersduring the week, then stick to that plan.l Shop for your prepared meal plan and then you have no reason to say “I don’thave the ingredients to make a healthy meal so I’d better order takeaway.”l Setting aside time to make meals in bulk and freeze into portions is the ultimatetakeaway avoidance method. As pulling something out of the freezer, defrostingand reheating is faster than ordering takeaway. Freeze pasta sauces, soups, stewsand curries laid flat in zip lock bags, so you have lots of room to store them in thefreezer but also to make defrosting time faster.www.healthymummy.com - click here to join today!
5 WAYS TO TURN YOUR WALKINTO A WORKOUTJust like we don’t always need to ordertakeaway meals, you don’t always haveto do your workouts away from homeat a special venue like a gym or specificfitness class. The great news is, walking workouts can be done anywhereanytime and may even be done withoutleaving the comfort of your home!We often walk on a daily basis withoutthinking, sometimes thousands of stepsper day. Whether you are in and aroundyour home or out and about walking innature, there are great benefits to simplywalking!Many people walk to lose weight,maintain a healthy heart, tone muscles,increase metabolism, strengthen immunesystem, increase energy, stabilise sleeppatterns, reduce stress, improve cognitive function, increase mood, reduce riskof high blood pressure and cholesterol.It is possible to step up your walk intoa powerful workout simply by adding different elements or changing your routinea little. Try these 5 ways to turn your walkinto a workout:1CIRCUIT WALKCombine your Healthy Mummy 28Day Challenge workouts with a lovely walk in the garden and you have yourself a powerful circuit-walking workout!Walk at a moderate speed for 2-3 minutes, then stop and perform one exercisefrom your Healthy Mummy program (i.e.moderate walk 2 mins. overhead jacks 2mins). Next walk a little faster at a higherspeed for 2 minutes, then stop and perform your next exercise (i.e. high speedwalk 2 mins. push ups 2 minutes). Slowdown the next circuit to get your breathback and then increase again on the nextone. These are super powerful workoutsthat can help to increase your cardiovascular capacity and strength in a shortperiod of time.2CHI WALKChi Walking is based on mindfulprinciples that are applied to yourdaily walk. It is focused on core strength,alignment, awareness and posture andcan help with strengthening the crucialcore muscles that are weakened duringpregnancy. As you walk, focus yourenergy on your core muscles in theabdomen. Relax through your limbs andwalk in a straight line in front of you, eachstep just ahead of the other. Keep yourglide soft and your head up, shoulders inneutral alignment and be mindful of yourbalance as you move. If you are in yourgarden, take in the colours of the flowersaround you, take deep breaths and feelthe wind in your hair. Chi walking is usedfor reducing stress, relaxing tight muscles,improving circulation, correcting posturalimbalances and increasing overall energyor Chi flow through the body.3NATURE WALKTaking to different terrain can helpto engage muscles you don’t usuallyuse, plus it can give you a good dose ofnature time which helps to dramaticallyreduce stress. Many of us have interestingwalking trails in our community and oftenyou can even choose one that suits yourfitness level. Start with your heels on theFROM CHALLENGEFITNESS EXPERTMARISSA NIEVESground, then roll forward onto one balland toe, pushing off to propel yourselfforward and lengthen your stride. Moveyour arms forward and back in a swingingmotion, so your torso and hips work tohelp propel your body. Remember towear walking shoes that will help withankle stability and workout wear thatsupports the environment you choose.4WATER WALKWater walking is easy on the joints,great for flexibility and is a powerful fat burner. It can be done in eithershallow or deep water and both walkingand jogging are very popular among poolworkouts. Enjoy using your home poolfor some interesting workout fun or godown to the local pool with your friendor spouse. Move your body by swingingyour arms and walking or jogging forwardin a straight or curved line. If you’re keento step it up, perform backward runningor side steps to increase strength andcardiovascular endurance.5INTERVAL WALKCreating short intervals in your walkingroutine is a perfect way to improvecardiovascular function, increase strengthand endurance and burn more calories.You may like to start at a slower pacedslow/moderate walk for 2 minutes, thenincrease your speed to a moderate/fastpaced walk for 2 minutes. Swing yourarms to aid balance and propulsion andfeel your heart rate rise. If you want topick up the pace, move your fast pacedwalk into a slow jog for 2 minutes, thenslow to a moderate walk for 2 minutes.Repeat this 10 times and you havecreated a powerful interval walk workout!www.healthymummy.com - click here to join today!
5 FAST & FOCUSEDTUMMY TAMING TIPSThe October Challenge includes exercise routineswith a focus on trimming tummy fat and hereMarissa Nieves provides some of her top tips forhow you can beat the belly bulge with fitness:Finding time to fit in regular exercise can seemdaunting with the long list of responsibilities andtasks many Mums have. But fitting in some time tofocus on taming your tummy bulge only requiresa few minutes everyday with these easy tips:Here are 5 fast and focused tummy taming tips:1. LISTEN TO YOUR BODY - If you need extra sleep, don’tpush yourself, listen to what your body needs. We all knowsleep is important for a variety of health reasons but it alsohelps to regulate body fat. Scientific studies have shown thatthose who sleep less than 5-6 hours per night are more than35% more likely to gain extra weight than those who sleeplonger. If your sleep patterns have you up at night and duringthe day, try to take a nap during the day or remove stimulusat least an hour before bedtime for a deeper sleep.2. STICK TO A ROUTINE, EVEN IF IT’S JUST 5 MINUTES Studies show that people who have routines are more likelyto succeed at their goals than those who don’t. Whetherit is morning or night, successful people have consistencywhen it comes to their daily activities and they stick to theirdaily schedule of activities that supports their long term goal.Science shows us that simply working out for between 5-15minutes can have a huge impact on your mind and body. Sodon’t worry if you’re just starting out, every little bit counts!3. START WITH THE CORE - When we think of the tummyarea, our mind often immediately wanders to the glorioussix pack picture on our pinterest board. Although, it seemslogical to workout the abdominal area to remove unwantedbelly fat, this is a common misconception. Simply training thetummy area with sit ups, bridges and oblique crunches doesnot often aid the reduction of visceral fat. So, while coreconditioning exercises are great for strengthening the deepercore muscles, unfortunately, core exercises do not oftenremove belly fat on their own. Their are certainly workoutsthat do support a healthy reduction of belly fat and a combination of resistance and cardiovascular exercises can createthe perfect workout to help to reduce stubborn body fat.The Healthy Mummy HIIT workouts are designed to increasefat burning potential by offering high intensity workoutscoupled with short rest periods4. PUMP IT UP - Cardiovascular activity is just as importantfor fat burning as resistance exercises. Ensure you includeexercises that get the heart pumping in your workout. The28 Day Weight Loss Challenge exercises combine both highintensity and higher resistance exercises along with deeppelvic floor and controlled abdominal exercises. The beautyof these workouts is they are short and sweet and can beperformed anywhere, anytime.5. CALM YOUR MIND - Many studies are now showing acausal link between stress and belly fat. Cortisol, the fightflight hormone increases in response to stress in daily life. Itis also known for being a culprit in increasing the amount offat stores in the belly area. Reducing cortisol can be a simpletask through the use of stress relieving activities. To helpreduce stress, ensure you are getting enough sleep, scheduleeven a short period of time in your week to do somethingyou love and take some time out in nature or in relaxation/meditation to consciously calm the mind. Even simply takingyour workout outdoors will help to reduce stress that maybe associated with cortisol and belly fat.The October 28 Day Weight Loss Challenge has specialisedbelly focused exercises which can help to ensure you getthe most out of these tummy taming tips in your week! Asuper easy solution for busy mums who struggle finding thetime to work out.www.healthymummy.com - click here to join today!
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RECIPESHealthy Chocolate GranolaServes 8Prep Time 10minCook Time 40minIngredients 1 & 1/2 tbsp coconut oil 1 tbsp rice malt syrup 1 & 1/2 cups rolled oats 1/4 cup pumpkin seeds (pepitas),
GUIDE TAKEAWAY MEAL MAKEOVER www.healthymummy.com - click here to join today! www.healthymummy.com - click here to join today! The Kitchen, a place to reconnect with our bodies, strengthen bonds with family, teach life skills to our children and nourish our soul. Often no matter how shrewd we are about our
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Inject and Eat with Lyumjev People with diabetes currently administer mealtime insulin at different times before, during and after a meal.2 44% at start of meal 21% several minutes before meal 10% during meal 24% 44% after meal at start of meal 21% several minutes before meal 10% during meal 24% after meal
Inject and Eat with Lyumjev People with diabetes currently administer mealtime insulin at different times before, during and after a meal.2 44% at start of meal 21% several minutes before meal 10% during meal 24% 44% after meal at start of meal 21% several minutes before meal 10% during meal 24% after meal
Alas, you are not alone, and thankfully there are some mini-makeover magic tricks you can do at home to reverse those wintery mistakes your past self made. Here are personal trainer Ricardo Riskalla's tips for a mini body makeover. Click through for Ricardo's tips for a mini body makeover. 01 . 09 BURO 24/7 CULTURE & LIFESTYLE
A mommy makeover is not a substitute for weight loss or exercising to achieve the appropriate muscle tone. While the results of a mommy makeover are technically permanent, your body's appearance can be affected by significant weight fluctuations or additional pregnancies. Ideal candidates for a mommy makeover are women who have
Building Window: The time between your first meal and your last meal such as 11am first meal to 6pm – last meal. Cleansing Window: The time between your last meal and your first meal the following day. This would mean from 6pm – 11am the next day. Drink lots of fluids during your cleansing window and feel free to eat several small-medium
3 Building vs Cleansing Window Building Window: The time between your first meal and your last meal, such as 11am - first meal to 6pm - last meal. Cleansing Window: The time between your last meal and your first meal the following day. This would mean from 6pm – 11am the next day. Drink lots of fluids during your c
accounting purposes, and are rarely designed to have a voting equity class possessing the power to direct the activities of the entity, they are generally VIEs. The investments or other interests that will absorb portions of a VIE’s expected losses or receive portions of its expected residual returns are called variable interests. In February 2015, the Financial Accounting Standards Board .
