Knowing what to do is one thing, being prepared is another. Take the time to plan your meals each week, you’ll be surprised at how effective this tool will be, especially when applied to all areas of your life. “Preparation is key!” Here are the winter shopping lists, remember, if it’s not there you won’t eat it. So stay within the foods listed here…
To see the completed list, download the PDF!
This for you to have on summer!
Veggies!
3 Bags of baby Spinach
3 Avocados
300gr Crunchy Bean Combo
25 Cucumber Sticks
2 Spanish/Red Onions
18 Eggs
50gr Pine Nuts
300gr Nuts
100gr Seeds
8 Broccoli Heads
200gr Mung Beans
6 Lemons
2 Kumara
3 different fruits
100gr Ginger
100gr Linseeds
100gr Sunflower Seeds
100gr Almonds
Or 300gr LSA
10 Carrots (small – med size)
5 Capsicums (2red – 2green)
1 Zucchini
150gr Boccini
6 Tomatoes
13 baby cos leaves
100gr Lemon Grass
52 Snow Peas
200gr Alfalfa
2 Bunch of Rocket
1 Small Bunch of Asparagus
Chives – Tamari – Garlic
Meat!
800gr Chicken
150gr Fish
300gr Salmon
100gr Lamb
100gr Tuna (Seared Fresh)
1 Piece of Snapper
Dairy!
200gr Cottage Cheese (If you choose instead of organic fresh peanut butter)
120gr Feta Cheese
120gr – 150gr Yogurt
100gr Persian Feta
Other!
Olive Oil
Balsamic Vinegar
Tamari (Wheat Free Soy Sauce)
To see the completed list, download the PDF!
Your past does not equal your future, Finding your Why and past behaviors, Excuses and breaking old habits – with Deirdre Rolfe M.T.C.Clinical Psychotherapist, Clinical Counsellor and Clinical Hypnotherapist.
“My interests in studying adjunct therapies is that I never believed “One size fit all”and therefore was always interested in finding as many variants to the healing process in order to effectively “individualize” a unique approach tailored specifically to each client and their needs.”
Deirdre was the in-house weight-loss therapist at “The New Me” weight-loss clinic run by Adro, winner of The Biggest Loser 2006 in Australia. She is also available for private one on one counseling sessions for weight related issues. Having struggled with her own weight, and losing over 80 lbs (30kilos), Deirdre’s dedication to helping others resolve their issues with weight once and for all, is not just professional, it’s a personal dedication.
Downloadable MP3 Recording Two
Listen to Phyllis interviewing Mike Catton on a number of issues we face when losing weight Friends who sabotage us Exercise and your mindset Personal Profile
Mike left the regular army as a Chartered Aircraft Engineer, having been the Engineering Officer for a fleet of 30+ aircraft, but that was just his day job that saw him complete tours of duty in Bosnia and Kosovo. The aspect of the army that he most enjoyed was the adventure training.
Whilst in the army Mike led winning ski teams and orienteering teams. He participated in mountain marathons across the UK, led canoeing expeditions to Austria, Germany and Italy. He instructed on ski expeditions to Germany and Canada as well as organising mountain training expeditions, climbing trips and trekking expeditions to Thailand, Malaysia, Canada and America. He’s slept in tents, in the open, in snow holes in Norway, its just part of the adventure. Since leaving the Army Mike has set up and run a Kick Boxing Academy, been a university lecturer and established his own property business.
You might think that Mike would have no challenges with health and fitness. Think again, an active lifestyle certainly helps but it does not replace the need for good nutrition and regular exercise. Health and fitness are two separate goals for Mike; it is possible to be fit but unhealthy. Dissatisfied with his state of health and growing waistline Mike embarked on a journey of finding solutions. He decided on three main criteria, the solution would have to be simple enough to do, enjoyable enough that he would actually want to do it and most importantly actually work! Much reading and study later he qualified as a Personal Trainer. His solution has seen him transform physically, he is healthier and fitter and as an added bonus managed to shed 15% of his body weight. In the UK he worked as a Personal Trainer with British Military Fitness.
In emigrating to New Zealand in March 2006 Mike and his wife Kathy are now living their dream. They are in the country that embodies adventure. Mike is passionate about GMF, not just for the outstanding results that it will give you, but for the world that fitness and good health opens up to you. Find your dream and live it with passion!
Downloadable MP3 Recording ThreeI’m Tracy, I am a dedicated Hypnotherapist today, as in my early twenties I experienced the life changing effects of hypnosis as a client. I can truly say my course of hypnotherapy saved and changed my life in so many beneficial ways.
In 1987, I moved from Leeds, West Yorkshire to study Psychology at Aston University. This was an exciting but stressful time. I experienced my first ever Panic Attack as I stood up to give my part of a group presentation. I will never forget those minutes as I struggled to breathe and talk!! . I thought I would faint or die!.
This Panic Attack was so traumatic for me that the mere ‘thought’ of giving another presentation made me feel anxious. Over a period of time my anxiety spread to many other situations, and I was at such a low point I thought I may have to leave University. On the recommendation of my GP I went for a course of Hypnotherapy as a natural alternative to medication.
I felt immediate benefits after the first session and after completing the course of therapy my anxiety and phobia of Public Speaking was gone. I had returned to my usual relaxed and confident self.
Upon leaving University I embarked upon a corporate career within the legal and financial sectors. In 1998 I came back to my caring and therapy roots and began my training as a Clinical Hypnotherapist.
I was trained by the London College of Clinical Hypnosis www.lcch.co.uk. I completed my certificate in 1999 and was awarded a Diploma with Distinction in 2000. I set up my full time practice in 2001 and have had the pleasure of helping hundreds of clients at a variety of centres throughout the Midlands.
In 2006 I trained as an NLP Practitioner, Time-Line Therapist, and Life Coach.
I regularly update my skills and knowledge through peer supervision and attending trainings with the LCCH and Mindfields www.mindfields.org.uk.
I use my extensive skills and knowledge to help you achieve your desired result.
I am a member of the British Society of Clinical Hypnosis,on the Register of NHS Complementary Therapists www.nhsdirectory.org and have Professional Indemnity Insurance.
Here is a recipe from the 112 Day Challenge. There are heaps more like these that you will love and have access to them all when you sign up for that.
Vegetable Frittata
Ingredients:
500 g of butternut, peeled and coarsely chopped
1 zucchini, chopped coarsely
1 tbsp of olive oil
200g feta cheese
8 eggs
1/2 cup cream
pepper -season for own taste
Method:
If a food is not on the list for the 21 Days to Change you could substitute it, however in the case of the Frittata… it actually works 🙂
Love From
Damian and Phyllis
I want to support you in any way I can, so I’ll be reading your stories and challenges and giving you feedback on them here.
Damian
So drop us a comment here and let us know.
Are there any challenges you are facing?
We’ll be posting here regularily with updates, and ways to help you achieve your goal weight.
Keep checking at CHALLENGE SUPPORT
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Ingredients
1 Eggplant
1 Palm of cottage cheese
1 Palm of chicken
4 Sundried Tomatoes halves, diced
Feta cheese
Rock Salt (Optional)
Mozzarella (Optional)
Directions
1. Dice chicken and cook lightly (grill, microwave, fry)
2. Mix together cottage cheese, feta and diced sundried tomatoes and add chicken when cooked. You can also add some baby spinach leaves into here as well.
3. Slice the eggplant into rounds about half a centimetre thick
4. Place a slice of eggplant into a ramekin, and layer cottage cheese and eggplant slices until ramekin is full.
5. Drizzle with a tsp of the oil from the sundried tomatoes,
sprinkle with a little rock salt and Mozzarella or feta if desired.
6. Bake at 180 until golden brown.
Makes 2 servings
Ingredients
1 tsp crushed ginger
1 tsp crushed garlic
1 – 2 tblsp olive oil
¼ head of cabbage finely shredded
1 med carrot julienned
1 med zucchini julienned
½ broccoli cut into small peices
(and any other veg you want, it is important to make sure it is all chopped into similar sized pieces)
1 tblsp tamari sauce
1 tbsp fish sauce
1 handful mung beans
Paprika and pepper to taste
Directions
1. In a large frypan or wok heat oil and add garlic and ginger, brown off then add carrots, zucchini and broccoli.
2. Cook for 5 mins and add cabbage, tamari sauce, fish sauce and paprika.
3. Cook veg until tender (about 5 – 10 mins), you want there to still be a bit of a bite to them.
4.Add mung beans stir through and remove from heat.
5.Add some fresh cracked pepper and stir through.
Serve and enjoy.
Ingredients
1 cup cottage cheese
4 tbsp peanut buttet
2 cloves garlic crushed
Paprika to taste
¼ pumpkin peeled and chop (approx. 5cm cubes)
1 medium Kumara peeled and chop (approx. 5cm cubes)
1 handful roughly chopped cashew nuts
1 tbsp olive oil
1 handful roughly chopped basil
1 tsp Paprika (or ¼ tsp of Cayenne pepper if you like spice)
1 clove diced garlic
Directions
1. Pre-heat oven to 200 degrees Celsius.
2. In a roasting dish, add pumpkin, kumara, garlic and spice and coat with olive oil.
3. Roast in the oven for 15 mins, at this point remove from over, toss through cashew nuts and basil and roast for another 10 -15 minutes, until pumpkin and kumara is brown.
Dish and eat!
Ingredients
1 cup
2 eggs
1/4 cup water (for puffier pancakes, you can use sparkling water)
2 T coconut oil
1/4 teaspoon salt
½ tsp stevia
Directions
1. Mix ingredients together and cook as you would other pancakes.
2. I like to use a nonstick pan with a little oil. The only real difference is that they won’t “bubble” on top the same way as regular pancakes.
3. Flip them when the underside is brown.
4. Serve with mixed berries and organic yogurt.
Ingredients
6 large onion
5 cloves garlic
1/2 tsp grated ginger
1/2 tsp chilli
2 tbsp Garam Marsala
1/2 tsp ground coriander
8 tomatoes (or tin)
1 tin puree 1 cup water
Extra options: 1 kumara (orange); aubergine; peppers or any other vege.
Directions
1. Cut up onions, tomato and any veges using.
2. Add to large stock pan, Add all ingredients.
3. Bring to boil then simmer for about an hour (checking it doesn’t dry out).
4. Season to taste. Divide into correct portion sizes.
5. Then add the meat/fish of your choice and cook for a little longer.
6. Flash blanche some spinach and drain.
7. Serve curry on bed of spinach. For coolness use a chopped cucumber and tomato raita, which is then stirred into s spoon of plain yogurt and dressed with cinnaman.
Enjoy – who says were dieting!
Liz
Ingredients
300 ml Fresh coconut milk
450 ml Pumpkin seed milk
100 ml Vegetable stock
25 g Thai herb paste (see recipe below)
30 g Carrot, thinly sliced
20 g Snow peas
30 g Asparagus or green beans, cut in 3cm lengths
40 g Broccoli, cut into bite-size flowers
50 g Cauliflower, cut into bite-size flowers
20 g Shitake mushrooms (great for your immune system)
3 Kaffir lime leaf, crushed
4 slices Galangal or ginger, finely sliced
Lemongrass, finely sliced,
½ stick
Coriander leaf, for garnish
10 ml Lime juice
Sea salt, Pinch
Pepper, to taste
Directions
1. Place the coconut milk, pumpkin seed milk and vegetable stock in a saucepan and begin to heat.
2. Add the Thai herb paste, galangal, lemongrass and kaffir lime leaves and bring to a gentle simmer.
3. Simmer until it has reduced to your desired creamy consistency.
4. Add lime juice and season to taste with salt and pepper.
5. Add the shitake mushrooms, cook for one minute.
6. Blanch your vegetables for 15 seconds and drain well. Add them straight into the curry.
7. Ladle the curry straight into serving bowls and garnish with fresh Thai basil leaves.
Makes 2 servings
Ingredients
1 can chickpeas drained
1/2 cup dry quinoa
1 medium-large kumara, peeled and cubed
1/2 medium onion, chopped
2 to 3 cloves garlic, minced
2 to 3 tablespoons coconut oil
1 teaspoon coriander
1 teaspoon cumin
1 teaspoon turmeric
3/4 teaspoon garlic powder
1/2 teaspoon cayenne
1/8 teaspoon cardamon
1/8 teaspoon ginger
salt, to taste
pepper to taste
1 can coconut milk
Directions
1. Prepare quinoa, chickpeas, and sweet potatoes. In a saucepan, add chickpeas, quinoa and 300ml of water. Heat over medium-high heat to bring chickpea liquid to a boil. Cover with a tight-fitting lid and reduce heat; simmer for 15 minutes, or until quinoa and chickpeas have softened. Now steam the sweet potato until it is tender (about 15 mins).
2. In a pan, heat coconut oil over medium heat. Add onion and garlic and saute until the onion is translucent.
3. Add all of the spices (coriander, cumin, turmeric, garlic powder, cayenne pepper, cardamon, ginger, salt, and pepper).
3. Add the chickpea-quinoa-sweet potato mixture to the skillet.
4. Add coconut milk
5. Mix well and allow to boil over high heat. Reduce to low heat, cover, and simmer for 10 to 15 minutes, stirring every few minutes, until the milk has condensed into a nice curry.