Stress management is key to a successful weight management journey. Why? Because ineffective stress management and/or an increase of stress can increase your desire for highly palatable foods and increase weight gain around your abdomen.
So, be sure check out this next module - MANAGING STRESS.
Recipes of the week
Meat/Fish Main Meal
Vegetarian Main Meal
Chocolate banana snacks
These little snacks are fun to make and can be kept in the freezer until needed. They are perfect for those afternoon cravings but also for young children!
Calories: 48Servings: 4
Take your tray or plate and place a sheet of baking paper on top so the banana snacks won't stick. Peel and chop the bananas into roughly under 1cm slices. Using a knife, spread some peanut butter on half the banana slices, and taking the other halves, sandwich them over. Put the snacks onto the baking paper lined tray and place in the freezer for 1 hour.
Break up the chocolate into a microwave-proof bowl, along with the coconut oil. Heat for 30-second bursts, mixing the chocolate and coconut oil each time until it has completely melted. When the bananas are solid, dip each snack into the melted chocolate halfway and place back onto the tray. Pop this into the freezer again, until needed. When you want to serve these snacks, take out of the freezer 10-15mins before so they soften slightly.
Chicken and bacon casserole
This one pot wonder is definitely one to feed the family - it's simple and delicious with an added bonus of creating only a small amount of washing up!
Calories: 348Servings: 4
bacon, cut into chunks
onion, finely chopped
small carrot, finely chopped
celery, finely chopped
Heat a little olive oil in a casserole pot and over a medium-high heat add the chicken turning frequently until browned all over. Remove and keep to one side on a plate. Repeat with the bacon pieces.
In the same pot, add the onion, carrot and celery with a little more olive oil and sweat gently for around 10 minutes until softened. Add the garlic and fry for a minute more. Deglaze the pan with the red wine and stir until almost all the liquid has evaporated. Add the chopped tomatoes and the chicken along with the bay leaf and rosemary. Simmer with the lid on for 20 - 30 minutes until the chicken is cooked through. Remove the herbs and season with salt and pepper to taste.
Serve with roast potatoes.
Honey roasted pear salad toasts
This recipe hits all the stops with combos of sweet and savory, and crunchy pumpkin seeds thrown in. Enjoy the contrast between savory rocket and pears baked in honey
Calories: 511Servings: 2
honey (set aside for dressing)
1 small handful
basil leaves, torn
extra virgin olive oil
halloumi, chopped into large chunks
onion red, sliced
Preheat oven to 350 degrees. Place the quartered pears on a baking tray lined with parchment. Add the butter on top and drizzle over the honey (keeping 1 teaspoon for the dressing). Roast for 25 minutes. Ten minutes before the end, add the halloumi pieces and return to the oven.
Remove from the oven and combine in a bowl with the rocket, red onion, basil leaves and pumpkin seeds. Whisk the dressing ingredients together, mix into the salad and serve on toast.
Warm-up and cool down after every workout you complete. Check you're fit to do these exercises with your GP if you have any injuries, medical conditions, or concerns that may prevent you from exercising.
This workout is short but super high intensity. It’s designed to get you sweating and panting so you can raise your heart rate and burn more calories! No equipment is necessary.
Six-minute ab burn
Do this anytime anywhere to set your abs on fire and work up a quick sweat. No equipment is necessary.
Lower body workout
Never skip leg day. In this session, you'll be put through your paces and get those legs burning. Dumbbells are included. If you don't have dumbbells, use two heavy water bottles or other weighted objects that are easy to grip onto.
Sleep & Meditation
Use this meditation to unlock any creative blocks and reconnect with the creative side of yourself.
Peaceful sleep with gratitude
In this session, we are going to be drifting off with gratitude.