BREAKFAST –  PLAIN YOGHURT & BERRY MEDLY

Ingredients

1 (3 ounce) container plain yogurt
1 cup low fat granola or muesli
1 cup fresh mixed berries
1 tbsp honey

layer, yoghurt, granola/muesli and berries and then drizzle honey over the top – yummy breakfast and great for summer

MID MORNING SNACK –  RICE CAKES WITH ALMOND BUTTER SLICED BANANA & CINNAMON

2 rice cakes (Plain)

1 tbsp almond butter

1/2 medium banana thinly sliced

1/2 tsp cinnamon

LUNCH – The TLT  (Tofu, Lettuce & Tomato Sandwich)

1 tbsp dijon or english mustard
1 tablespoon reduced-sodium soy sauce
3 to 4 ounces water-packed extra-firm tofu, drained and rinsed
2 slices crusty whole-wheat bread, toasted
2 pieces green-leaf lettuce
1/2 medium tomato, sliced

Preheat oven to 475°F. Coat a baking sheet with light cooking spray.
Combine mustard and soy sauce  in a small bowl. Slice tofu crosswise into two 1/2-inch-thick pieces. Pat dry with a paper towel and place on the prepared baking sheet. Using a spoon, spread half the mustard mixture on one side of the tofu. Turn the slices over and spread the remaining mixture on the other side.
Bake the tofu for 15 minutes.
Spread a little of the mustard mixture over 1 of the 2 slices of toasted bread. Layer the tofu, lettuce and tomato between the 2 slices and cut in half to serve.

LATE AFTEROON SNACK – A GREEN GRANNY SMITH APPLE

DINNER – GRILLED CHICKEN WITH GRILLED PEPPER SALAD

1 x 40z Chicken Breast

1 cup pickled peppers

1 x small tomato and onion diced

1 tbsp of herbs of choice – i love to use cilantro

Very basic how to make – grill chicken and prepare bell pepper salad while chicken is cooking

Breakfast – Egg white Omelette

3 large egg whites
1 teaspoon water
1/4 cup bell peppers
1/8 teaspoon freshly ground pepper
1/4 cup Asparagus
1 plum tomato, chopped
2 tablespoons shredded nonfat cheddar cheese

Whisk egg whites, water and pepper together in a bowl until soft peaks form. Toss peppers, tomato, asparagus and cheddar together in a small bowl.
Lightly coat an omelet pan or small skillet with cooking spray and heat over medium heat 1 minute. Pour egg mixture into pan and cook until eggs begin to set on bottom. Spread filling over half of omelet, leaving a 1/2-inch border and reserving 1 tablespoon mixture for garnish. Lift up omelet at edge nearest handle and fold in half, slightly off-center, so filling peeks out. Cook 2 minutes. Slide omelet onto a serving plate and garnish with reserved filling.

Lunch – PB & J Protein Shake Smoothie

Ingredients on my one of my previous blogs – so yummy

I had mine made for me today at the BodyFactory – but i do make it at home too – and its just as amazing – just didnt have time to go home today at lunch.

Mid Afternoon Snack – 1 Granny Smith Green Apple

Dinner – Colorful Homemade whole wheat Chicken Wrap

1 medium whole-wheat tortillas
1 40z grilled boneless chicken breasts, diced
¼ cup red and yellow bell peppers, diced
¼ cup carrot, diced
¼ cup tomatoes, diced
¼ cup fresh spinach leaves
¼ cup Feta Cheese
1 tbsp yogurt
black pepper to taste

In a medium bowl, combine feta cheese with yogurt, and chicken. Add  black pepper to taste.

Toss coated chicken with peppers, tomatoes, and carrot.

Warm tortillas to prevent cracking, then lay spinach leaves over tortilla.

Place filling on bottom half of tortilla, folding right and left edges toward the center. Fold bottom edge up and roll to wrap filling completely

Breakfast

Protein Shake – feel free to use any of my protein recipes – however I made one I havent yet listed on my site called The Incredible Hulk.

Ingredients:

1 tsp matcha green tea

1 serving / scoop of Vanila Protein

1 Medim Banana

1 tsp Glutamine

Mid morning snack

I normaly just juice my vegetables fresh myself – but not everyone will have a juicer so I got this juice from Trader Joes for today  - if you are getting a pre made juice – look at vital sugar and calorie content – fresh vegetble juice is what you are looking for  - wth no fruit or concentrates added – Naked juice will NOT work.

Lunch – Home made chicken salad

1 4oz grilled chicken breast
2 cups mixed green salad
1/2 chopped broccoli
1/2 carrot shredded
1/4 cup of chickpeas
2 tbsp Balsamic Low Cal salad dressing

I’ve learned something about making individual salads for future meals.  Stacking the ingredients is key to keeping it all fresh looking.

Using a tall containe Fill the container in this order:

salad dressing
meat
shredded vegetables
chopped vegetables
lettuce/mixed greens

When it’s time to eat, turn contents over straight onto serving plate and toss.  The salad will be as fresh as if you had just tossed it together.  Keeping the dressing on bottom and away from the fresh greens helps prevent wilting.

Afternoon Snack :  Greens Protein Bar

Any good nutritional bar thats not too high in sugar will do. But the bar i had today was from Garden of Life and so yummy

Dinner – Home Grilled Salmon & Asparagus

4oz Salmon

5 small Asparagus stalks

Black Pepper

Grill together – doesnt take log to cook – like 8 minutes – enjoy !

No night time snack for me tonight – wasn’t craving anything xxxxx

SO THIS IS DAY 1 – DO NOT PAIC IF SOMETHING ON HERE IS SOMETHING YOU DONT LIKE OR CANT EAT OR CANT GET HOLD OF – JUST MODIFY TO MAKE IT POSSIBLE TO FIT WITH YOUR NEEDS – BUT STICK TO FOODS AS CLOSE AS YOU CAN AND I PROMISE BY THE END OF THE WEEK YOU WILL BE FEELING GREAT.

BREAKFAST –  SPICED PB AND APPLE OATMEAL

1/2 cup of Oatmeal

1 cup of Water

2 tbsp Chunky Apple Sauce

1 tbsp Almond Butter

1 tbsp Raw Walnut pieces

Honey to sweeten

Cook oatmeal, continually stirring until almost all water has been absorbed and oatmela looks almost ready – add 1 tbsp to oatmeal and stir until almond butter has seeped into oats, add 2 tbsp of the chunky apple sauce, stir – allow about 30 seconds for apple sauce to heat up a little and then serve into a bowl sprinkling walnut halves and drizzling with honey and there you have a bery yummy and exciting breakfast that not only tastes delicious it also will keep you satisfied till next meal/snack time.

MID MORNING SNACK – RAW UNSALTED ALMONDS

This doesnt really need much explaining a small cup or a handfull is plenty

LUNCH – SPICY TUNA SUSHI ON BROWN RICE

IF YOU ARE VEGETARIAN – YOU COULD GO FOR A VEGETABLE ROLL TO STAY WITH THE SUSI THEME OR SWITCH OUT THIS MEAL ALL TOGETHER.

LATE AFTERNOON SNACK – SMALL BANANA

DINNER – JOEY SUPER HEALTHY HOME STYLE CARROT SOUP

6 Medium / Large Carrots

1 Medium Onion

1 tsp vegetabke stock granules

2 cups of Water

Boil water in a saucepan, add granules and stir till de-solved – cut carrots and onion in half and add to water, cook for just 4 minutes. Then place soup ingredients into blender until blended to a pulp. Pop back in the saucepan for 2 more minutes and then serve.

EVENING SNACK – COTTAGE CHEESE DELIGHT

1 tbsp Cottage Cheese

1 Tbsp Plain Yoghurt

1 tsp cinnamon flaxseed oil

1 tsp cacao Nibs

1 tsp Hemp Seeeds

Honey to sweeten   –   Very simple – no special order to mix – throw it all together and it should look something like this …..    Enjoy x

Is a bulging belly sapping your summer confidence? The reason for your puffy midsection may be bloat, not fat. To shrink your stomach in less than a week, all it takes are a few simple swaps. Here are 4 foods to add to your diet — and 4 to avoid — for superfast slimming.

1. Add: 2 Kinds of Fiber

Start the day with a better breakfast

Why It Beats Bloat: Constipation distends your belly, and one easy way to get rid of it is by starting each morning with a breakfast cereal that guarantees your body a daily dose of fiber. This gets the digestive system moving within a day or so and keeps it that way. Based on a recent study of breakfast cereals, University of Toronto researchers say that consuming two kinds of fiber at once is most effective. The scientists found that participants had an easier time staying regular with a cereal that contained both insoluble fiber (from bran) and gel-like soluble fiber (from psyllium). The two types work together to pull water into your colon and speed up elimination, explains Joanne Slavin, PhD, a professor of food science and nutrition at the University of Minnesota. The result? You look and feel lighter.

Good Food Fix: Eat 1/3 cup of  Ezekiel 4:9 Organic Sprouted Grain Cereal (Golden Flax) or

Kellogg’s All-Bran Bran Buds each day.

2. Subtract: Sodium

Put down the shaker

Why It Beats Bloat: Sodium makes you retain water, puffing up your belly. Most of us eat more than twice as much sodium as we should–topping 3,400 mg a day, rather than the recommended 1,500, according to the CDC.

Good Strategies: Stop salting your food at the table, and check for sodium on the labels of packaged foods, which provide about three-quarters of our daily intake.

3. Add: Potassium-Rich Foods

Banish bloat with bananas!

Why It Beats Bloat: Foods such as bananas and potatoes help your body get rid of excess water weight, minimizing your middle. The extra fluid is typically present because the two main minerals that control the amount of water in your body—potassium and sodium—have gotten out of balance. When your sodium level is too high, your tissues hold on to fluid. You can restore your sodium-potassium equilibrium by increasing your potassium intake to an optimum 4,700 mg per day. To do this, you need to eat about 4 1/2 cups of produce daily, including the especially rich sources that are mentioned below. As you rebalance your system, you’ll flush out the extra sodium along with the water. Presto: less puffiness.

Watch out, though. Food is a safe source of potassium, but supplements are not. They can cause potassium to build up in your body and potentially lead to abnormal heart rhythms and even heart attack, especially in people with kidney or heart problems, says Leslie Bonci, RD, MPH, director of sports medicine nutrition for the Center for Sports Medicine at the University of Pittsburgh Medical Center.

Good Food Fixes: 1 medium banana, 1 medium papaya, 1/2 cup steamed edamame, 1/2 cup tomato sauce, 1/2 cup cooked spinach, 1 medium orange

4. Subtract: Sugar Alcohols

Watch out for these “diet food” belly busters

Why It Beats Bloat: We don’t completely digest these low-cal sweeteners (found in flavored waters and low-carb, diabetic, and sugar-free foods). Bacteria in the large intestine ferment them, causing gas and even diarrhea.

Good Strategy: Check food labels to help avoid them; common ones are sorbitol, mannitol, xylitol, and lacitol.

5. Add: More Fluids

Guzzle more liquids throughout the day

Why It Beats Bloat: Drinking enough liquid supports the other ways you’re trying to flatten your tummy, says Bonci. For example, she explains, when there’s enough fluid present in your system, the dual-fiber cereal you have eaten is better able to pull liquid into your lower intestine and ease constipation. “Women who don’t drink sufficient fluids can get that blown-up belly feeling, despite all their other efforts to get rid of it,” warns Bonci.

How much fluid do you need? Getting rid of bloat means being well hydrated, so aim for at least 8 glasses of liquid each day, plus plenty of fluid-rich foods, such as fruits and vegetables. You can meet your quota with any liquid, including water, milk, juice, coffee, and tea–though not alcohol, which has a dehydrating effect on your system.

Good Fluid Fix: Tap water is an excellent option because it has no calories, salt, sugar, or additives. And it’s free!

6. Subtract: Candy, Soda, Gum

Avoid these bubble-inducing belly bloaters

Why It Beats Bloat: Once air from any source reaches your digestive system, you experience it as gas and a distended belly. Eating or drinking quickly, sipping through a straw, sucking on hard candy, and chewing gum can make you swallow air.

Good Strategies: When eating, chew slowly with your mouth closed,  Trade carbonated drinks for flat ones, such as juice, green tea or water, and lose the gum and candies.

7. Add: Yogurt with Probiotics

Enjoy this cool, creamy treat for better digestion

Why It Beats Bloat: Research published in Alimentary Pharmacology and Therapeutics reveals that an imbalance of bacteria in your gut can cause your digestive system to slow down and your belly to puff up. However, yogurts that contain live bacteria, otherwise known as probiotics, can help. Though researchers don’t fully understand the mechanism, a study in the Journal of the American Dietetic Associationfound that the bacteria seem to tame tummy bloat by causing an improvement in intestinal mobility, thereby relieving constipation.

Good Food Fix: Eat a daily 4-ounce container of low-fat or fat-free yogurt containing live, active cultures.

8. Subtract: Raw Produce

Cook these foods to shrink your stomach

Why It Beats Bloat: Fresh fruits and vegetables are healthy, but they’re also high-volume foods that take up room in your stomach, distending it.

Good Strategies: Spread fresh produce consumption over the day, so at any sitting you’re not eating more than one-third of the recommended daily total of 4 1/2 cups. You can also shrink produce by cooking it, creating a more compact serving.