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Wow what beautiful weather we have had this last week and how hard you have all worked in class!
Thankyou to everybody that turned up to class this week when it would have been tempting to stay home and sit in the garden!
I now hand you over to Errin who will be looking after you all next week while I am away on my hols.Just to remind you there will be no Pilates or stretch and tone next week but all other classes will be on as normal.
 
Salad ideas
In class this week we spoke about salads, Long gone are the days when a salad was cold, hard tomatoes, limp lettuce and thin slithers of cucumber!! Tubs of coleslaw and potato salad from Tesco are also not a slimmer's best friend. Make sure you check your labels if you have to buy these!

I would like us all to put some imagination into our salads!! Think colour, texture, flavour. Let's ditch the heavy mayo salads and use lots of fresh ingredients and flavours
Include a balance of the food groups - raw or cooked vegetables, protein like  lean meat, fish, eggs, beans, lentils or low fat dairy and some stachy carbohydrates - boiled new potatoes or chunks of sweet potato, cooked wholegrain rice or pasta
Tips for healthy salads 

 
1.  Dress to impress -
Dressings add flavour to our salad and for me it takes a dressing to give a salad its flavour. Don't be over generous when adding dressings and make sure it's a healthy one. There are lots of lower fat salad dressings or make your own - a little olive or rapeseed oil and add mustard, garlic chilli etc. I love Sainsbury's balsamic glaze.
 
2.   Seed the changes -
A good salad has a mixture of texture and flavours - add a few pumpkin seeds, sunflower or sesame seeds or a seed mix. Or a few nuts - toasted flaked almonds or walnuts for crunch. 

3.  Give it colour  -
Don't just think about the balance of ingredients - what about the colour- add as much as you can

4.  Get pulses racing -
 add beans and lentils to give you protein. A simple three bean salad - half a can of mixed beans and serve with rocket, tomatoes, cucumber, peppers and add lemon juice.

5.  Make it a main meal -
It's not all about salad  on the side - make it a main meal. Add grilled or baked meat or fish to your leaves - chicken, lean beef, tuna and salmon, hard boiled eggs, lentils, nuts and seeds can make it more filling too.

6.  Leaf it out -
Why stop at lettuce. There are lots of types of leaves now or use other vegs as the base  -  Use spinach or grated carrot or beetroot.
 A simple tomato salad is a bed of sliced beef tomatoes on a large flat plate with red onion, fresh herbs and some dressing.
 Carrot salad - grated carrot, sultanas, nuts - toasted almond or pinenuts, chopped parley ,mix with a little balsamic vinegar or low fat French dressing. Sprinkle a few seeds on top and black pepper.

7.  Go for fruit -
Add fruit to your salads - orange segments and strawberries are good with spinach leaves.
Fruit salads are great as a snack or a healthy pudding and can help you toward your 5 a day. 
 
Have you tried strawberries and balsamic vinegar or with a grind of black pepper??

Bake or barbecue fruits - peaches, pineapples, plums, grapefruit and bananas baked in their skin. Serve with low fat greek yogurt or ice cream. Use riper fruit.
 
 
Your ideas for winning salad combinations
Great brain storming session in class this week this is what you came up with :

Favourite salad dressings
Aldi lighter than light mayo
Hellmans fat free vinaigrette
Avocado oil
Sweet chilli dressing
Walnut oil and lemon juice
Sesame oil
olive oil mixed with balsamic
Yoghurt and mint dressing (The range)
Equal amounts of Hellmans light mayo with greek yoghurt, add mustard and tomato ketchup

Winning combinations for salads
Chickpeas in low fat yoghurt with cumin
Diced beetroot,spring onions and feta cheese,sprinkle on toasted hazelnuts
Thinly sliced continental ham,lettuce,tomato,grapes,mango,peach,pineapple
Add cauliflower to salads for a nice crunchy texture
Apples and walnuts are fabulous togther

Lunch box
Cook a diced red pepper in a little olive oil, add salmon and cook and flake. Then mix garlic,juice and zest of lemon, onion and capers.Add to salmon and add cooked pasta, serve on a bed of salad.

Dessert
Poach apricots in the slow cooker with a little water, once cooked add a splash of rosewater then serve with greek yoghurt.(Instead of water can use earl grey tea or maybe a splash of cointreau)


This months fit and well has the most delicious salad recipes in it this month, my favourite being ham hock, jersey royals and asparagus!
Weight losses and achievements
At lot quieter in class this week so a lot less weight losses. As a club last week we managed to lose 59.5lbs which works out to be just over 4 stone, I know it's tough in the holidays but keep it going. Remind yourselves of your summer challenge and how you can achieve it before I come back with my red pen!
One Stone-
Asha-Canterbury.
Two Stone-
Jan-Walmer Parish hall
Pork and noodle salad
This fresh and crisp noodle salad takes just 30 minutes to make, and is low in fats and saturates too.
Serves 4
Calories 389 per portion

Ingredients

 
  • 200g rice noodles
  • 125g beansprouts, rinsed, drained and blanched
  • 210g pack Florette Thai Sweet Chilli Slaw (see tip, below)
  • 200g mangetout or sugar snap peas, trimmed and halved
  • 5tbsp chopped fresh coriander leaves
  • Spray cooking oil
  • 350g pork tenderloin
  • Lime wedges, to serve
  • Zest and juice 1 lime
  • 2tbsp reduced-salt soy sauce
  • 1tbsp toasted sesame oil
  • 1tsp toasted sesame seeds
 

Method

Soak the noodles according to the pack instructions. Drain, then transfer to a large salad bowl.Combine all the dressing ingredients in a small bowl. Pour over the noodles and toss.
Top the noodles with the beansprouts, slaw mix, mangetout or sugar snap peas and coriander leaves (don’t toss). Cover and chill.
Spray a griddle or frying pan with oil, heat to medium at first, then turn the heat to medium-low and cook the pork for 10–12 min, turning to brown all sides. Brush the pork with the chilli dressing from the bag of salad (or 2tbsp sweet chilli sauce, if making your own slaw), then cook for a further 
2 min, turning. Remove the pork from the heat, wrap in foil and rest for 5 min.
Thickly slice the pork. Toss the salad and noodles together, then divide among 4 serving bowls. Top with slices of pork and serve with lime wedges for squeezing over.

FOR A HOMEMADE Thai-style slaw, mix shredded carrot, red and white cabbage and spring onions. In step 4, use sweet chilli sauce to brush the pork in place of the sachet that comes with the bag of salad.
 
 
Flat tummy plan-just in time for that holiday!

Get a slimmer tummy in ten days and start to eat healthier and feel better

Half of all British Women have a waist measurement over 35 inches – it should be 31.5 for women and 37 for men

 We are struggling to fit into our clothes and at higher risk of heart disease, type 2 diabetes, high blood pressure, strokes and certain cancers

Avoiding certain foods and eating others may help speed up fat loss from our midriff

1250 calories /day combined with more exercise – start to see some results

NO processed foods – sugar, fizzy drinks, biscuits, cakes, white bread and pasta

YES – small amount of good carbs – wholegrain cereal, granary bread, brown rice and oats. Combine these with fruit, vegs and beans – wholegrains contain fibre which help prevent constipation

YES – good fats – olive oil, rapeseed oil, nuts, avocado, seeds and lean red meat.

Omega 3 fats – in salmon, sardines and fresh tuna . Studies show that adults who eat omega fats have smaller waists than those who ate little

Low fat dairy – skimmed milk, yogurt and a little cheese – for calcium

300 ml skimmed milk/ day – 100 calories or one pot of fat free natural yogurt

Lots of water – calorie free helps prevent bloating and keeps the digestive system healthy

Finally – motivation – hope you all are focussed on your goals and the challenge and are feeling positive – life gets better every day!

Work hard for Errin while I am away!
See you when I get back.
Love Lisa
Copyright © 2019 Love my fitness with Lisa, All rights reserved.


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