health and fitness

Jade Goody Fat Sucker or not…… (more…)


Started to get bored with some of the same old recipes I’ve been having on my weight loss program so I thought I’d try some new ones. They have turned out to be very good and low in calorie. These are the ones that I have tried so far this week and been very happy with:

Oriental Shrimp

2 tsp. Citrus Juice
2 tsp. Cornstarch
1/4 cup Citrus Juice
1 tbl. Sugar
1 tbl. Black Beans; rinsed, drained and chopped
3 tbl. Rice Vinegar
2 tbl. Soy Sauce
2 tsp. Sesame Oil
2 Red Chilies; seeded & chopped
3/4 lb. uncooked large Shrimp; fresh or frozen (thawed) peeled and deveined
2 Green Onions; sliced (2 tbl. spoons)

1. Mix 2 tsp. citrus juice and the cornstarch, set aside

2. Mix 1/4 cup citrus juice, sugar, black beans, vinegar, soy sauce, sesame oil & chilies in a skillet or wok, heat to boiling, add shrimp.

3. Stir fry 4 or 5 minutes or until shrimp are pink and firm.

4. Stir in cornstarch mixture, cook and stir for about 1 min. or until thickened. Stir in onions.

Shrimp: Serving size 1 serving; cal. 105; cal. from fat 25g; fat; 3g; saturated fat 0g; cholesterol 80 mg; sodium 560 mg; carbohydrate 10g; dietary fiber 1g; protein 10g.

Optional: Serve on a bed of brown rice with tomatoes and green onions for garnish.

Brown Rice: Serving size 1/2 cup (54g) about 1 cup cooked; amount per serving: cal. 190; cal. from fat 15g; total fat 1.5g; saturated fat 0 g; cholesterol 0 mg; sodium 20 mg; total carbohydrate 42g; dietary fiber 2g; sugars 0g; protein 4g.


Spiced Paste:
1 large garlic clove
1 1/2 teaspoons kosher salt
1 small fresh red or green chili like serrano or cayenne
1/3 cup low-fat plain yogurt
1 tablespoon fresh lemon juice
2 teaspoons grated peeled fresh gingerroot
1 1/2 teaspoons ground coriander seeds
3/4 teaspoon turmeric
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1/8 teaspoon ground cloves
4 skinless boneless chicken breast halves (approx 1 1/4 pounds total)
1 small red onion
2 teaspoons vegetable oil
Yogurt Sauce:
1/2 cup low-fat plain yogurt
1 teaspoon fresh lemon juice
pinch cayenne
Spice Paste:
Mince garlic with salt and mash to a paste. Mince chili (including seeds for a spicier paste). Stir together with garlic paste and remaining spice paste ingredients in a bowl.

Cut 3 diagonal cuts about 1/4 inch deep in each chicken breast. Rub spice paste into cuts and all over chicken. Marinate chicken, covered, 30 minutes at cool room temperature. Preheat broiler and line broiler pan with foil. Cut onion in half through root end and reserve 1 half for sauce. Slice remaining onion half in thin slices, separating layers. While broiling chicken, soak onion slices in ice water in small bowl. Arrange chicken leaving plenty of room between each piece on broiler pan. Coat chicken with 1 teaspoon vegetable oil and broil about 3 inches from heat 8 minutes. Turn chicken over and brush with remaining teaspoon vegetable oil. Broil chicken about 6 minutes or until lightly browned and no longer pink in the center. Prepare sauce while chicken is broiling: Mince enough reserved onion to measure 1 tablespoon and stir all sauce ingredients together in a small bowl. Drain soaked onion and pat dry between paper towels. Top chicken with onion slices and serve with yogurt sauce.

Serves 4. Per serving, including yogurt sauce, about 222 calories and 5 grams fat.

Fiesta Skillet Spaghetti

1/2 tsp olive oil
1 lb ground chicken breast, skinless
1/2 c onions, chopped
1/2 c bell peppers, chopped
15 ozs tomato sauce
4 c water
1 env taco seasoning mix
8 ozs thin spaghetti, uncooked
1/2 c fat-free cheddar cheese, shredded

Heat oil in a 12″ skillet over medium heat. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Stir in water, tomato sauce and taco seasoning mix. Bring to a boil. Add the uncooked spaghetti. Reduced heat covered and simmer until spaghetti is tender, about 25 minutes. Sprinkle with cheese.

6 servings; 290 Calories; 2g Fat; 23g Protein; 38g Carbohydrate; 44mg Cholesterol; 899mg Sodium

Starting to panic now as the holiday to Barbados is looming ever closer. I can just see myself lying on the beach cellulite on display trying to hide the bulges with a strategically placed wrap.

I must get back on the program, I’ve been quite lax lately with the exercise especially as I’m still struggling to get over a cold. Of course we can all come up with some excuses why not to do it, when is my sub-concious going to start coming up with reasons to do it.

I know I have to eat 5-6 small well balanced meals a day and I know that I need to exercise everyday so why can’t I just get on and do it. I think I’ll blame it on the British winter, the mornings are so dark it’s hard to get out of bed and as its so cold and dull most of the time my body craves stodgy comfort food.

I think I’ll have to invent some kind of virtual reality head set that I can go around wearing that makes me think I’m living in a warm sunny climate and just craving nice light salads and lots of exercise.

Did manage to get up into the gym this morning though so am starting the week off right. I just need to remind myself that the holiday is less than 5 weeks away and if I want to not look like a beached whale and if I want to get into the summer dresses I bought last year then I am going to have to get serious.

 I don’t need a diet – I’ll just eat less for healthy weight loss. I can diet alone – Most people talk about dieting far more often than they do it. Following Numerous Diet plans – that are destined to fail, once more sending the metabolism into the yoyo cycle, this often shows the negative impact on your body making weight loss difficult.

 A personalized diet plan gives you a huge advantage right from the start. It gives you a structure to follow and guidelines much like a roadmap. If you depend solely on your diet to lose weight with little or no exercise you will be forced to go to a very low calorie level and it will become a much longer and less enjoyable process.

When people do not get the quick effective weight loss like they want, they, for the most part, blame it on the diet itself. It took quite some time to get the weight on so it stands to reason that it will equally take a while to get it off. 3500 calories equate to 1lb of fat, this is what you have to calculate when determining the length of time it will take to lose the extra weight.

 Well, it’s not the diet or diet plan that fails, it’s the person who sets out with good intentions, but discontinues the directions of a specific diet. To your surprise, no existing “hoodia patch” or miracle drug will work it has to come from within, your own determination to succeed and follow the plan through to the end.

If you are struggling to lose weight and have tried just about every diet plan and exercise regime on the planet but just keep failing perhaps you should look at other options i.e. include more exercise, change your lifestyle, don’t sit in front of the television every night.

 Before you start any type of weight loss or diet regimen, make sure it’s tailored to your current lifestyle, the shape your body is in and not a pipedream on television. One of the secrets of successful weight loss is eating a healthy diet low in fat and calories.


 When a person is fit mentally he can take care of his physique in a better manner in order to have a physical fitness, similarly when a person is physically fit he has a better resistance towards all the diseases which eventually keeps him mentally fit. Communicate with your family about your food and fitness goals and beg for support. You will have to take into account many factors, and not all will be health or fitness related.

If you are searching for fitness equipment that will  not only burn fat, but will also raise your metabolism to continue burning fat long after you’ve stopped exercising, then a treadmill should be at the top of your list.

By this means you can increase your aerobic fitness level to the limits of your ability. A combination of aerobics and strength training is the best form of fitness regimen.

 If you can afford it then invest in a personal trainer, this should make you more disciplined and more inclined to exercise the correct way which should get better results.

Finally, what you should be saying to yourself is “No, I’m not on a diet, I’m on a personal fitness program that includes lots of fruits, vegetables, whole grains, normal protein servings, and daily walks”.

 These things can all help in your endeavours and to keep you on track towards your weight loss goals

Just found a new way to add some exercise that only takes a few minutes a day and gets some fantastic results. I loaned my sisters mini trampoline which she has had for a while and is now seeing a much flatter tummy and a more toned butt. I did read in the past how this can help with your weight loss and exercise efforts but ignored it as there are quite a few of these claims out there. I have seen the results that she is getting from just spending 10 minutes a day on this trampoline and I’m a convert.

I beleive that the few days that I don’t get to the gym then this will be a good alternate choice. Apparantly it also can benefit to flush toxins from your body, this sounds like a good way to help with the post Christmas anual dettox programme.

I think that combining this with the Burn the Fat Feed the Muscle program could be tje best thing for my weight loss goals that I’ve tried so far. ……… watch this space for a break through report.

This Christmas I will not fall into the same old trap again, I will not eat and drink everything in sight and I will continue to do my daily exercises. It takes just a few days to pile it on and then weeks to get it back off.

I have a good incentive now as I just booked my holiday to Barbados in February. I will not be displaying wobbly bits and dimples on the beaches of St James bay whilst lying alongside skinny celebrities.

I will re-read my Burn the Fat Feed the Muscle book as I think you don’t take it all in in one reading. That should inspire me to keep going through the Christmas period.

I do still retain quite a few of the techniques and tips that are learned in the book but I’m sure I need to go through it again to give me motivation and inspiration.

1.Cut out the carbs at night, you undoubtedly won’t be burning them off unless you walk to the gym after dinner. Makes sure you eat some carbs at lunch.

2. Give up the alcohol. After a sip or two your will power is lessened and that chocolate doesn’t seem like a bad idea. Not to mention all the excess calories in the alcohol. It’s hard I know but unless you do you won’t be getting into that sexy number that you bought to wear for the party.

3. Try and keep on the go, even if you are sitting at a desk a lot of the day, get up and walk over to the water cooler more frequently, or just walk around the office on a regular basis. You also can do some buttock tightening exercises whilst sitting down.

4. Cut down on fat. Take care with the olive oil it has as many calories as butter (even though its better for you). Try using an oil spray instead.

5. take a trip to bed early. If you succumb to snacking in front of the television every evening then find yourself a good book and go to bed.

6. Hide the cookies……better still don’t purchase them anyway. If they are on view you will very likely not be able to resist. Take care with the nuts and dried fruit too as these calories can add up.

7. A quick 1 day detox, boil up some vegetables in a light stock, simmer for a minimum of an hour. Strain of the liquid and sip all day. You can also eat the cooked vegetables when hungry, this is a good detox.

8. 7 day detox, this really can help to drop some pounds, just drink lemon water first thing in the morning then fruit and vegetables (salads) throughout the day for the first 2 days. After that you can introduce beans and lentils and grilled fish, try and keep off the dairy and you should see a definite improvement. Not only will you shed some pounds but your skin will be looking much healthier and you will feel a lot fitter.

9. NO Butts! Exercise, its a must to help move the excess. If you dislike the gym then just walk round the neighbourhood, if you detest the neighbourhood then walk up and down your stairs several times, if you don’t have stairs then try and invest in a piece of home gym equipment. You can discover bargains on EBay, especially if you look for misspelled words.

10. Stand up straight and Suck it in! Good posture goes a long way to giving the illusion of having lost weight, stand up straight with your shoulders back and your chin parallel with the floor. Push your hips forward and bottom under, this holds the tummy in.

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