Rosy Lamb with Creamy Balsamic Vinaigrette

Ingredients:

Salad: Any fresh vegetables of your choice (here white onion, tomato,cucumber)

Sauteed Veggies: Asparagus, Green beans, Broccoli, Cauliflower, they go well with lamb! (in the picture i used some of lunch’s leftovers: Bell pepper, Red onion, Garlic, Soy sauce)

Dressing: Creamy Balsamic Vinegar mixed with Dijon Mustard

Meat: Lamb fillet

Heat olive oil over a medium heat. Season the lamb fillets with salt and pepper and pan fry until nicely browned on the outside, and soft medium pink in the middle — about six minutes a side. Remove from the pan and set aside to rest.

Prepare your desired veggies & salad, cut your fillect in slices & place on top, then add the dressing and serve!

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Coconut Veggie Pan + Chicken Breast

Grill Onions, add Broccoli & Zucchini, 1tsp of soy sauce and some water, then cover the pan and let it steam.

Add Coconut flakes and spices of your desire.

Grilled Chicken Breast on grill with herbs and mustard seeds

1 serving of grilled mustard chicken with coconut veggie pan

Easy portion size guidelines

Just as promised, some easy tips about managing your portion sizes.

I like this way of measuring the most as it is individually adjustable

so you don’t have to spend hours concentrating on the exact amount of grams and counting those calories.

Try and see yourself.

xx

Fueling strategies (type 1) your body will thank you for!

Stay Hydrated

Do it the right way! Avoid sugar-loaded fizzy drinks, as soda bloats and sugar doesn’t only fatten problem areas, but also sabotages our bodies antioxidant defense systems! So, drink plenty of pure water and calorie free beverages to keep your performance at its peak. Besides water is able to give you guidelines about what your body actually really needs, if you use it correctly: Always drink 1-2 cups of water whenever you feel like craving food when you’re last meal has just been an hour or so ago! If the feeling goes away, it’s because you weren’t really hungry, it was the dehydration that caused the craving! You mixed up your body’s demand for water with its demand for food!

>*Tip:

Drink 2 cups of Green tea, or Chilli water throughout the day to detox your body, and opt for 2-3cups before every meal if you want to increase weight loss.

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Limit Processed Foods + Treat Meal

Cut out those high-calorie, nutrition poor foods from your daily menu plan and you’ll be more likely to reach your goals for physique and mind health. This doesn’t mean you won’t ever get to eat that delicious ice cream, cookie and burger ever again! Just not for now, not until you’ve managed to eat clean first for at least 1-2 weeks straight. This concept actually helps a lot with changing your eating habits as you attempt to take a challenge with an encouraging reward. Not only will the Treat Meal await you after completing clean eating for 1-2 weeks, but also your much more improved health & physique.

>*Keep in mind that:

It is called treat MEAL not treat DAY! A treat day rather than a meal will make it much harder for you to fight sugar cravings the next morning you wake up.  As cravings create a vicious cycle you’ll simply fall back to your old unhealthy eating habits , eliminate last week’s achievements or even set your health to a worse level than it has been before.

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Opt for 5 meals a day

Fuel your body with multiple small meals every day keeping your blood sugar levels under control, fighting carvings for sweets and keeping your metabolism steady. Furthermore it will help stimulate the building of new muscles mass.

>*Tip:

You can make them 3 main meals that are somewhat bigger and 2 smaller snacks too if you like that better. Just make sure you have at least 2.30 and max 5 hours between every meal

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Protein daily – ideally with every meal

Your body needs a protein infusion every couple of hours to maximize muscle growth, while still releasing fat burning hormones.Go for ground lean beef, chicken breast without the skin, and fish. If you’re a vegetarian make sure you’re getting enough protein! Try protein supplements as for example a gluten, and artificial sweetener -free protein shake. This doesn’t mean I am against the concept of getting your protein from sources like soy, nuts, seeds, pulses (lentils, beans) and low fat diary! The only thing I disliked about these protein sources -as I’ve been a vegetarian myself- was, that besides the wanted protein, you’ll get a extra dose of fat or carbs that are contained -whether you want them or not.

>*Another tip:

Taking a bite of  protein at the beginning of your meals inhibits your blood sugar levels to spike once you put food into your mouth- this helps preventing your body to scream for more food or even crave for sugar. So try to keep a small and handy portion of protein with you in your bag wherever you go- easiest options: protein shake, nuts or seeds.

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The “S”-rule for Carbohydrates

There are two forms of Carbohydrates. The “good” and the “bad”. The ones you need to go “”S”-Strategical and Slow” on are the starchy carbs that act faster and raise your blood sugar levels quickly (:white bread, rice and pasta). The other group is called complex carbs (:fruits, whole grains and vegetables) which are higher in fiber and raise your blood sugar only gradually. The latter are rarely a problem- if you limit your fruit and whole grain intake to 1 portion per day, you can enjoy them without guilty feelings! The only thing you need to get more aware of when eating your carbs is to choose the right time! Eat them in the morning or directly after your workout, as your body will be more likely to use them to refuel your energy reserves.

>*Take this as a challenge

When you crave for a treat of starchy carbs, or fruits &whole grains: Perform a quick HIIT workout & EARN yourself those carbs!

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!Healthy! fats- No free pass to indulgence though.

Everyone knows that the consumption of Fast Food, which is full of unhealthy saturated and trans fats, is pretty much of a poor nutritional choice. Sadly this fact often gets translated into the false assumption of “Foods containing fat (in general) are bad for your health, make you obese, can cause diseases etc., avoid them by any chance!!” …Well, not quite correct- It depends on the type of fatty foods you choose!  Fat- the healthy type- is actually essential to your health as it supports a number of your body’s functions. Some vitamins, for instance, must have fat to dissolve and nourish your body. The type of fats you definitely shouldn’t eliminate from your dish menu are: monounsaturated and polyunsaturated fats such as vegetable oils, nuts, seeds, and fatty fish- yumm!

>*but please always keep this one in mind for all of your food choices(not only for fats):

No matter how “healthy” a food is, once you overdo things- indulge and eat mindlessly – it’ll all just fire back! Resulting in increased weight, feelings of guilt because of lacking self-discipline and therefor not only declined physical but also mental health.

Don’t start hating healthy foods or yourself , just because you’re discontent about the lack of improvement you might see or feel– It’s  very common that a wrong understanding of moderation, portion size and usage of foods is what’s holding you back !

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More tips on that on improving that in my next post!

Till then try to incorporate as much of the strategies on making a better food CHOICE and gradually see the changes.

Yes, CHOICE! It always was and always will be no ones but your own choice to start breaking bad habits and replace them with good ones.

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*Healthy or not- Make your choice!

xx