Lose weight without dieting

Losing weight should not be about eating food which you can nearly pronounce yet alone what know what it does for you. Lose weight without dieting will help you understand how you can adjust your diet to lose weight without having to follow a strict diet.

 

yt-lose-weight-without-dietingIn the two hour seminar Anne-Marie Lategan will help you to understand:

  • Fat loss rules
  • Weight loss food cheats
  • Beat your cravings
  • Kick start the new YOU!

Join me on the 4th of February 2017, 10am -12 noon at the Bracknell Leisure Centre and discover the NEW YOU!

Book your tickets NOW!

 

5-min Healthy Eating – Day 7

Breakfast: Egg roll ups
  

 Prep: 5-min

Ingredients:

1 tortilla wrap

1 egg

1 tsp milk of your choice

1 tsp olive oil

Salt and pepper to taste

Baby spinach to taste

Beat the egg and the milk together and season to taste.

Use a pan which is the same size as your tortilla wrap. You want your egg to be the same size as you wrap. 

  
I just show you in the picture above. Take the wrap out of the pan. 

Pour the olive oil in the pan and heat up.

Pour the beaten egg into the pan ensuring that it cover the bottom completely (you want your egg the same size as your tortilla).  

Allow to cook until the egg has set.

Put your egg on your tortilla wrap.

Put the baby spinach leaves on and roll up.

  
Wrap in foil if you are taking it to work.

  
Lunch: Pesto salmon with asparagus and couscous

  
(The prep time is 5-min but there is a cooking time of 20-min)

Prep: 5-min

Cooking time: 20 min

Ingredients:

For the salmon:

1 piece of salmon fillet (can be smoked)

2-3 tbsp pesto

2 baby plum tomatoes

Lemon juice to taste

8 asparagus

 

Preheat your oven to 190 degrees C or 370 degrees F.

Place the salmon on a piece of foil.

Put the pesto, sliced plum tomatoes and lemon juice on top of the salmon

  
Place the asparagus on both sides next to the salmon

Fold the foil into a parcel and place on a baking tray.

  
Cook for 20-22min.

 

Couscous

   

   
Ingredients:

1 packet couscous

1 packet soup powder (I used vegetable soup)

180ml boiling water

 

Pour the packet of soup and couscous into the boiling water and mix.

Let it stand for 5 min.

Mix with a fork to loosen the grains and serve with the salmon.

 

5-min Healthy Eating – Day 6

You’ve made it to the week end! If you’ve just been reading the blog now is the time to get everything (shopping list and printable versions will be available tomorrow). 

Breakfast is one of my favourite dishes and is very easy to make.

 

Breakfast: No cook overnight oats

   

 Prep: 5-min

 Ingredients:

1/4 cup Oats

1 tbsp chia seeds

2 tbsp honey

3-4 tbsp of Greek or plain yogurt

1/2 cup milk of your choice (I used soya milk)

 

Pour all the ingredients in a glass or mason jar. Mixed together. Refrigerate over night. Enjoy in the morning on its own or with fruit.

 

Lunch: Tuna stuffed avocado

  

   
Prep: 5-min

Ingredients:

1 avocado

1 tin tuna

1/4 red pepper

2 tbsp of olive oil

1 tbsp of balsamic vinegar

1 tsp parsley (fresh or dried)

Black pepper to taste

 

Cut the avocado in half and de-stone.

Mix the tuna, pepper, olive oil, balsamic vinegar, parsley and black pepper together.

Scoop the tuna mix into the avocado.

 

5-min healthy eating – Day 5

Now let’s face it! In todays’ fast pace life having 5-mins to prepare something healthy can be a tall order. One of the biggest reasons is that we are creatures of habit! We stumble out of bed and follow the same routine day in and day out. We don’t need to think about it so having to think about it can make it hard. So why don’t you take some time and create a place where you can store all your healthy eating ingredients in one place?So it’s day 5. You might have missed a few day or maybe you are still just reading. Well that’s good too. Research has shown that you have to tell people at least seven times before they might be interested. Keep reading, plan in your head how you can make this work for you. Use the weekend to get everything (I will post the full shopping list) and start fresh next week.

Breakfast: Protein shake

  

Prep: 5-min or less

Ingredients:

1 banana (or any other fruit: berries, mango, apple)

1 scoop of protein powder of your choice (I used chocolate protein powder)

200-300ml Milk of your choice or water (I used soya milk)

Blend everything together and enjoy.

Snack: Mini Fruit Kebabs

  

Prep: 5-min

Ingredients:

2-5 different fruits (I used melon, blueberries, apricots)

Toothpicks

Cut your fruit into smaller pieces if required. Put it on the toothpicks and enjoy as snack without getting sticky fingers.

Lunch: Mango Chicken Salad

  

Prep: 5-min

Ingredients:

80-100g chicken

Spinach to taste

6 baby plum tomatoes

½ cup frozen mango pieces or 1 fresh mango

1 avocado cut into pieces

Flaked almonds

3-4 tbsp. Hummus of your choice

Cut everything into small pieces and mixed together. 

5-min healthy eating -Day 4

I hope you are enjoying your healthy eating! If you’ve been reading the blog but not yet manage to start then don’t worry. Life is busy and it can be hard to make lifestyle changes. But stay positive and try to improve one thing at a time. 

Breakfast: Melon slices with frozen mango and berry yogurt 

  

Prep: 5-min 

Ingredients: 

2-4 melon slices 

1/4 cup plain or Greek yogurt 

50ml soya milk (or any other milk)

1/4 cup frozen mango (or any other frozen fruit) 

1/4 cup frozen berries 

1-2 tbsp mixed seeds and nuts or crushed seeds and nuts

Preparation: 

Slice the melon. 

Blend the frozen fruit, milk and yogurt in a blender. You might need to cut the mango pieces smaller or allow the fruit to defrost a bit. 

   
 Pour frozen yogurt over the melon. Sprinkle your seeds and nuts over the yogurt.   

I used milled linseed with goji berries, sunflower and pumpkin seeds.

  

If you have leftover frozen fruit yogurt pour it into shot glasses either as a snack or I’ll show you in a few days time what you can do with it. 

  

Snack: Courgette and carrot rolls 

  

Prep: 5-min 

Ingredients:

1 carrot (you will use some for the snack and some for your lunch)

1 courgette (you will use some for the snack and some for your lunch)

Hummus (you will use some for the snack and some for your lunch)

Toothpicks 

Preparations: 

Use a vegetable peeler and peel the courgette and carrot into long pieces. 

Spread hummus onto the peelings.

Roll the peelings up into a roll and push a toothpick in to hold it in place.  

Lunch: Chrisp bread or crackers with toppings

Now I know you think. “There’s no way I’ll get these topped crackers to work without it all ending up in a big mess”. But it is possible! See how I did it at the end! 

  
Top left: Pesto chicken with avocado 

Ingredients:
1 Chrisp bread or cracker (I used seeded Chrisp bread)

80-100g chicken 

1 tbsp Pesto

1/4 avocado 

Salt and pepper to taste 

Mix the pesto and chicken and place on a Chrisp bread 
Top right: Mustard ham

Ingredients:

1 Chrisp bread or cracker (I used seeded Chrisp bread)

80 -100g cooked or smoked ham 

Spinach to taste 

1 tsp mustard 

1 tbsp plain or Greek yogurt 

1 -3 carrot peelings (prepared when you made your snack) 

Mix the mustard, yogurt and ham. Place the spinach on the cracker followed by the ham mixture and decorate with the carrot peelings. 

Bottom left: Hummus, courgette, carrot and tomato 

Ingredients:

1 Chrisp bread or cracker (I used seeded Chrisp bread)

Hummus 

2-3 courgette peeling 

2-3 carrot peelings 

3 baby plum tomatoes 

Salt and pepper to taste 

Spread the hummus on the Chrisp bread. Layer the courgette, carrot and tomatoes. Season to taste. 
Bottom right : Spinach and cottage cheese  

Ingredients:

1 Chrisp bread or cracker (I used seeded Chrisp bread)

Spinach 

3 tbsp cottage cheese ( I used one with pineapple mix in) 

2 baby plum tomatoes 

Place the spinach on the Chrisp bread put the cottage cheese on and decorate with the tomatoes. 

So how do you get it to work? 

Place an extra Chrisp bread on top of you finished Chrisp breads.

Place your Chrisp bread sandwich on a piece of backing paper.

  
Fold it over and pull it tight.

Stick the edge together with a sticker or sellotape.

  
You can also use foil to make little parcels.


5-min healthy eating 

Eating healthy shouldn’t stress you out! Over the next few days I will post easy breakfasts and lunches which will help you to eat clean, lose a few pounds and feel more energettic!



Breakfast and mid morning snack

Chocolate chia pudding, lemon green tea, almonds 

Prep: 5min

Cooling: Over night  (or 3-8 hours)

Ingredients:

1/3 cup chia seeds

1/4 cup cocoa

1/4 tsp salt

2 tbsp honey

1 1/4 cup soya or almond milk

Perpetration:

Mix everything together and pour into 3 small glasses.

Refrigerate over night.

Chia puddings will last up to 3 days in the fridge.

Top your chia pudding with Greek yogurt or fruit like berries or bananas.

Note: if you don’t like the texture blend it for a few minutes for a smother texture.

Lunch and afternoon snack

Couscous salad with an apple as a afternoon snack

 

Prep: 5-min

Ingredients: 

Couscous – I used an instant couscous. Just add 160ml of boiling water and set aside for a few min.

1 carrot diced

8-10 sugar snap peas or green beans

1/3 pot cottage cheese

Pomegranate seeds to tast

Preperation:

Mix everything together