r o f p u e p a h S n a l P g n i r p S y a l s n Ti s is r h C with
Exercises, Recipes, Meal ! e r o M & s n a l P
presents
ABOUT THE AUTHOR Chriss Tinslay
What makes Chriss Tinslay one of the best personal trainers in the country? Well for starters, there are her impressive qualifications. Chriss is a Fitness Australia Master Trainer and has 20 years experience as a Personal Trainer. On top of that, Chriss has helped literally thousands achieve their health and fitness goals since becoming a fitness instructor and personal trainer in 1995. Since then she’s started Sydney’s Bod Squad Personal Training and developed the 4 Week Fat Flush program. She’s also appeared on TV’s Four Weddings program, as well as on The Biggest Loser DVD workout series. But most importantly Chriss is a real person, not a health and fitness robot. She’s a busy mum who enjoys curling up on the couch for a Kath and Kim marathon just as much as she enjoys her training sessions. Just like everyone else, Chriss needs to lose a few kilos every now and then, which helps her to be a great teacher – she only recommends programs that she tests on herself (and work!). Click here to check out Chriss’ Ultimate Fat Loss Guide!
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Spring
is the season of new beginnings.
It is the perfect time to renew, re-energise and re-ignite your motivation for health and fitness. More daylight hours, warmer weather and no more hiding under layers of winter clothes. However, if you have been hibernating all winter, you should start back slowly and take things one step at a time. Crave Life and Chriss Tinslay have joined forces to give you this fun and simple plan that will help you end your winter hibernation and spring into spring. This ebook contains many links to further information, video links, tools and recourses. To get the full use of the extra information it is advised that you view on your electronic device rather than printing on paper. (Not to mention the fact that it saves trees.)
We all know that weight gain and weight loss is determined by ENERGY IN vs ENERGY OUT. If we put in more energy (everything we eat and drink) than we use up, we will put on weight. If we put in less energy than we use up, we will lose weight
Energy in - energy out = weight Click here for a really simple video explanation.
OVERVIEW This Shape Up For Spring plan is split up into 3 sections
1. Energy IN –Everything that we eat and drink.
Ideally we will be choosing foods and meals that are high in nutrients (the good stuff) and low in empty calories (not so good). We will also focus on managing our blood sugar levels, which in turn manages our hunger, cravings and energy. This will make saying no to temptations so much easier.
2. Energy OUT – Exercise and movement.
No gym or equipment needed! We will focus on maximising our energy output. Looking for more opportunity to move throughout our day and adding in 3 SMART exercise sessions per week will go a long way towards getting fit, healthy and shaping up this spring.
3. Sleep and stress management – a vital and often forgotten component of fitness.
This is a source of information only. It contains the opinions and ideas of its author and is intended to provide helpful and useful information. It is not a substitute for individual advice and / or medical service. The author has taken every care in research and preparation of the information, but specifically disclaims all responsibility for any liability or risk which is incurred as a consequence, directly or indirectly, of the use and application of the contents of this publication.
SECTION ONE MINIMISING ENERGY IN The goal of this section is to help you minimise the amount of energy that you put into your body while ensuring your nutrient requirements are met and blood sugar levels are managed. Before we even begin to talk about food choices, meals and recipes, I have a list of instructions I would like you to follow. • Become mindful of your eating. • Get rid of the junk food from your cupboards. Don’t rely on will power for weight loss. We need skill power! • Aim to leave 2 hours or so between your last meal and bedtime. • Consume nothing in those hours except water and/or green tea. • Drink 8 glasses of water per day. • Become aware of your hunger signs. Only eat when you are at Level 3 on the hunger scale, and stop eating when you reach Level 6.
THE HUNGER SCALE 1. Physically faint 2. Ravenous 3. Fairly hungry 4. Slightly hungry 5. Neutral 6. Pleasantly satisfied 7. Full 8. Stuffed 9. Bloated 10. Nauseous These steps alone will go a long way to getting you in shape this spring.
Your perfect high nutrient and low calorie meal look like this: • One portion of lean protein (palm or fist size) • One portion of complex carbohydrate (palm or fist size) • Small portion of healthy fats. This may already be included in your protein choice. Eg. egg, grass fed meat, chicken, oily fish. However, if your protein source is very lean, you may need to add some healthy fats in the form of avocado, olive oil or coconut oil. • Unlimited non-starchy vegetables Some protein choice suggestions One palm size serve of: • lean beef or lamb (grass fed where possible) • lean kangaroo • lean turkey • lean chicken • lean mince – good quality • tuna (1 tin is usually 90 – 100 grams) • salmon ( 1 tin is usually 90 – 100 grams) • fish (usually a hand size including fingers) • prawns • tofu • lentils • low fat ricotta cheese • low fat feta cheese • tinned beans (varied) • chickpeas Other serving sizes: • Yoghurt (forme) – 1 small tub • Low fat milk 250 mls • 1 large egg • Protein powder – average – 1 scoop Some carbohydrate choice suggestions • 2 small slices whole grain bread (I like Helga’s new lower carb breads) • Brown rice • Whole meal pasta • Wraps (I like mountain bread) • Potato and sweet potato
Some flavourings and sauces options Here is a list of flavourings that you can use that are not high in carbohydrates.
Please add as many vegetables as you can possibly fit onto your plate. The more the better!
• lemon/juice • lime/juice
Pro Tip! A lot of store bought flavourings and
• fresh tomatoes
sauces are a big source of hidden sugar and
• tinned tomatoes
carbohydrates. If you choose a flavouring
• vinegar (most varieties, including salad
that is high in carbohydrate, you will need to
dressings have a small amount, check
reduce the amount of bread, rice, pasta etc
labels to be sure)
that you have in your meal in order to stay
• fish sauce
within the correct portion range.
• wholegrain mustard (small amount) • oyster sauce
Meal and Recipe Suggestions
• garlic
• Winter soup (using Fountain Smart
• low salt soy sauce
tomato sauce)
• all herbs and spices
• Breakfast cereal with Natvia with skim milk
• low fat natural yoghurt (great for taking
• Vegetable frittata
the place of cream in recipes)
• Fish cakes
• low fat ricotta smooth cheese
• Greek yoghurt with Du Chocolat and berries
(also replaces cream in recipes)
• Steak or chicken shish-kebabs with
• taco powder
Fountain Smart BBQ sauce
• salsa dip
• Spaghetti bolognese
• ginger
• Veg sticks with low fat ricotta cheese
• red wine (small amount)
and flavouring
• chilli • Fountain BBQ sauce • Fountain tomato sauce
TIPS! Keep a plastic bowl and cutlery in your car or office. Hit the supermarket instead of the drive through. Packet salad, a tin of tuna and a small grainy bread roll is the perfect no-fuss lunch.
THAI FISH CAKES 200g purple sweet potato, unpeeled cut in 2cm pieces Âź cup skim milk yoghurt 200g tin Safcol tuna in springwater 2 spring onions, finely sliced 40g green beans, trimmed and cut into 1cm slices 1 egg, beaten 1 tablespoon green curry paste 2 tablespoons chopped fresh coriander 2 teaspoons sesame seeds Dipping Sauce
Âź teaspoon Natvia 2 teaspoons fish sauce 2 teaspoons water 2 teaspoons lemon juice 1 small red chilli, thinly sliced
Place potato in a saucepan of cold salted water and bring to the boil. Continue to simmer until potato has softened. Drain and mash roughly with yoghurt. Add drained tuna, onion, beans, egg, curry paste and coriander and mix well. Divide mixture into 4 and, with wet hands, form patties and sprinkle both sides with sesame seeds. Chill for 20 minutes. Heat a non stick fry pan over medium heat. Spray cakes with oil and cook for 5 minutes each side or until golden. Meanwhile combine dipping sauce ingredients (except chilli) and stir well until Natvia is dissolved, then add chilli. Serve cakes with dipping sauce.
Recipe by Food Daily www.fooddaily.com.au
STEAK OR CHICKEN SHISH KEBABS 100g of meat cut into cubes (per serve) Zucchini Cherry tomatoes Capsicum Mushroom Pineapple Fountain Smart BBQ sauce
Cut all ingredients into small similar sizes. Thread alternatively onto skewers. Marinade in your choice of sauces (no oil and low sugar). Cook on BBQ. Serve on its own or with salad.
Preparation: 10 minutes, Cooking: 10 minutes 100g per serve
inslay Recipe by Chriss T http://chrisstinslay.com
VEGETARIAN BOLOGNAISE 1 teaspoon vegemite 200 ml water 2 teaspoons Natvia 1 ½ tins diced tomatoes 1 clove garlic, finely chopped 180g sanitarium nutmeat, diced into cubes or grated like mince 700g frozen green beans 1 teaspoon cracked black pepper, to taste. (Optional) 1 teaspoon dried parsley
Dissolve vegemite in hot water, adding Natvia and (optional) herbs. Put all remaining ingredients in a large microwave bowl or saucepan if cooking on hotplate. Pour over the vegemite Natvia mix. Cover and heat on high in microwave for about 5-10min OR bring saucepan to just boiling and simmer (covered) for 5-10mins.
S W E E T TI P !
Serve with 1 handful of your favourite pasta
Preparation: 10 minutes, Cooking: 10 minutes Serves 2
atvia Recipe by N
CHICKPEA AND SWEET POTATO COTTAGE PIE ⅓ cup cooked chickpeas 1 teaspoon coconut oil 1 teaspoon minced garlic ½ small onion, diced ½ cup vegetable stock or water 1 tablespoon Fountain tomato sauce sweetened with Nativa 1 tablespoon Fountain barbecue sauce sweetened with Natvia 1 dried bay leaf ½ teaspoon dried thyme ⅓ cup cooked and mashed sweet potato 2 teaspoons unsweetened almond milk salt and pepper, to taste
Heat coconut oil in a skillet over medium-high heat. Saute garlic and onion until lightly coloured and add chickpeas. Once chickpeas are heated through, reduced heat to mediumlow then add stock, tomato sauce, barbeque sauce, bay leaf, thyme and seasonings Allow chickpeas to cook until most of the stock has evaporated and sauce has started to form. Remove from heat and set aside. Preheat oven to 190°C in a small bowl, combine sweet potao, almond milk and seasonings to taste. Remove bay leaf from chickpeas and pour filling into a small baking dish. Cover the top with sweet potato. Bake for 15 minutes, or until the topping is crispy and golden.
www.vonnix.com
Serve 1
nnix Recipe by Vo
SATAY DRESSING WITH NATVIA, SERVED WITH CHICKEN, CARROTS AND SNOW PEAS SATAY D R ESSI N G 1 small can Ayam Light Coconut Cream ½ tablespoon Natvia 2 red chilies (decide if you want less heat) ½ tablespoon grated ginger 1 tablespoon chopped lemongrass 1 lime, juiced 1 tablespoon fish sauce 2 tablespoons soy sauce 1 teaspoon tamarind paste (available in the Asian section of supermarkets) 2 cloves garlic ⅓ cup salted peanuts
In a food processor add all ingredients except for coconut cream and Natvia. When blended add the ingredients in a small saucepan on low heat, stirring 2 minutes or until aromatic. Add Natvia, stir for 1 minute then add the coconut cream. Bring to a low simmer stirring occasionally for a few minutes and its done! You can use this dressing on your salads, fish, meats and poultry or vegetables. In this recipe I served mine with Basmati rice, snow peas, carrots and toasted peanuts. BASMATI RICE: Cook 1 cup of basmati rice and 2 cups of water using the absorption method. SNOW PEAS & CARROTS: Toss 2 slice carrots in a saucepan for 2 minutes. Add â…“ cup of water until almost evaporated. Then add 150g of snowpeas, tossing for a further 2 minutes. Remove from heat and set aside. TOASTED PEANUTS: In a pan on medium heat toss â…“ cup salted peanuts until oil start to release and peanuts brown. Remove from heat. CHICKEN SKEWERS: Pre-soak skewers in water for 30 minutes to avoid burning whilst cooking. I used 600g Organic skin free chicken breast and sliced each piece vertically about 3 -4 cm wide. You should get about 4 pieces roughly from each chicken breast. Place each piece on skewers and on a medium heat spray pan with rice bran oil and cook chicken until browned on each side.
from . C ia f o S y Recipe b chen it K e h t in Frantic
SWEET CHILI SALMON AND SALAD 2 tablespoon olive oil 1 red onion, finely sliced 1 garlic clove, finely chopped 210ml water 2 teaspoon Natvia 2 teaspoon cornflour 2 teaspoon chili paste* 2 tablespoon fish sauce
S W E E T TI P !
1 tablespoon grated ginger 1 tablespoon white wine vinegar 4 x 150g salmon fillets 125g snow peas(optional) Salt 3 cups mixed salad greens ½ cup mint leaves Lime wedges, to serve Capers, to serve
Chili paste*: find one that’s 80-90% chilis and sugarfree
Make a ‘slurry’ by dissolving cornflour in 1-2 tablespoons of water and set aside Heat oil in a large frying pan on medium. Cook onion, stirring frequently, for 5 minutes or until soft. Add garlic and cook for 1 min or until fragrant. Add rest of water, chilli paste, Natvia, fish sauce, ginger, white wine vinegar and once returned to simmer, add the ‘slurry’ and cook, stirring, for 2-3mins until sauce begins to thicken. Place salmon on sauce, skin side up. Cook for 2 mins each side, or until just cooked and sauce has thickened. Remove pan from heat and cool for 5 mins. Blanch snow peas in boiling salted water for 1 minute. Drain and refresh under cold water. Drain thoroughly. Place salad greens, capers and mint on a serving platter. Top with salmon pieces, drizzle over pan sauce and serve warm with lime wedges.
aria Recipe by M Preparation: 10 minutes, Cooking: 15 minutes Serves 4
SPICY SWEET CRANBERRY AND CASHEW SALAD Salad 150g baby spinach leaves 1 cup radicchio, chopped ¼ cup sprout ¼ cup red onion, chopped ½ cup fresh mushrooms, chopped ½ cup cashews, roasted/salted ¼ cup dried cranberries
Dressing ¼ cup extra-virgin olive oil ¼ cup red wine vinegar ½ teaspoon Dijon mustard 1 pinch salt 1 pinch black pepper 4-5 teaspoons Natvia Place spinach, radicchio, sprouts, onion, mushrooms, cashews and cranberries in a large salad bowl. Whisk together olive oil, vinegar, mustard, salt, pepper and Natvia. Pour over salad, tossing lightly to mix
Preparation: 10 minutes, Cooking: 0 minutes Serves 2
VIETNAMESE STYLE BEEF SALAD – GLUTEN FREE 2 carrots, grated 1/2 small red cabbage, grated 250g of finely sliced beef strips (scotch fillet or similar) 1/2 packet of rice noodles A few coriander leaves to garnish For the dressing: 2 tablespoons white wine vinegar 1/2 teaspoon of Nativia 1/2 teaspoon dry chilli flakes (optional) 1 tablespoon fish sauce 1 tablespoon water Juice of 1/2 a lemon 2 cloves of crushed garlic
Cook the rice noodles (as per instructions on the packet, usually just boil in water for 3-4 minutes) and drain. Place on a plate. Cook the beef strips until cooked through. Mix the carrot and cabbage together in a bowl. Place the carrot & cabbage on top of the rice noodles, then place the beef on top of the salad. Add a few spoons of the sauce and coriander to garnish.
www.glutenshmooten.com.au
Preparation: 10 minutes, Cooking: 0 minutes Serves 2
SECTION TWO MAXIMISING ENERGY OUT Even though most people immediately think about adding or increasing their weekly exercise quota when they think about starting a weight loss program, exercise is far from the only way that we burn calories and use our bodies. There are 168 hours in a week. We are awake for more than 100 hours of those hours. Even if we exercise for one hour every day (quite a feat for most busy people), that is still only 7% of our waking hours. We are crazy if we think that a 7% investment on our time is the answer to our weight loss success. We need to look for more opportunities to MOVE throughout our day and our week. If we can choose activities that we enjoy, it will make everything so much easier. Walking, shopping, gardening, playing with our kids, taking the stairs, and getting up out of your chair whenever possible are just some examples of ways you can make your routine more active. I recommend getting yourself an inexpensive pedometer to measure your daily steps. 10,000 a day is the recommended number of steps for maintaining your health. You can pick one up at most chemists, Targets, Big Ws, etc., or you can even download a free pedometer app on your smart phone.
EXERCISE - 3 DAYS PER WEEK WITH ONE TO TWO MOVEMENT DAYS* IN BETWEEN Choose three days out of your week and schedule your exercise into your diary. Give it the same priority as you would to any other important meeting of your week. After all, you only have one body. Make it your priority to look after it. *What’s a movement day? It’s a day to let your body recover from your scheduled exercise days, but they’re not ‘rest’ days. Remember, all movement is helping you get energy out! Please warm up for a few minutes before each exercise session. EXERCISE DAY 1 20 SQUATS + 20 STAR JUMPS X 5 REPEATS with as little rest as possible Video instructions here If you want to make your squat tougher, but you experience joint pain when jumping, then you can add a weight. Just hold something heavy (bag of fruit) at chest height or higher whilst performing your squats. Plus 20 PUSH-UPS + 20 HIGH KNEES X 5 REPEATS with as little rest as possible Video instructions here Push-ups can be performed with hands on a high bench instead of the floor for beginners.
“If you ever feel any joint pain, discomfort, nausea or dizziness, please slow down or stop your exercise session.” - Chriss Tinslay
EXERCISE DAY 2 20 LUNGES + 20 SKI SHUFFLE X 5 REPEATS with as little rest as possible Video instructions here If you want to make your lunges tougher, but you experience joint pain when jumping, then you can add a weight. Just hold something heavy (bag of fruit) at chest height or higher whilst performing your lunges. Plus 20 TRICEP DIPS + 20 HEEL FLICKS X 5 REPEATS with as little rest as possible Video instructions here EXERCISE DAY 3 100 SIT UPS + JOG WITH BOXING ARMS 20 OF EACH X 5 REPEATS As little rest as possible Video instructions here Plus 50 TOWEL PULL UPS Video instructions here Towel pull-ups should be slow and controlled. Plus A 20 MINUTE WALK (MINIMUM)
You might notice that all of these exercises sessions use your muscles as well as get you huffing and puffing. There are two main components of fitness. Strengthening the muscles of the heart and lungs (cardio training) and strengthening the muscles of the body (resistance training). It is important to train them both. You can read more about the reasons why here.
Please check out Chriss’s “My Exercise Chart” on page 24
SECTION THREE RESTORING SLEEP A while back I posted a question on my facebook page. I asked if anyone was getting less than 8 hours sleep per night and if they hold extra weight around their middle. The response was overwhelming. When it comes to research into how we gain or retain excess fat, the study of sleep – or rather, a lack of sleep – is an area that is producing some fascinating results. At one level, we all know that sleep is important to our health, but to see the data from the evidence-based research, the statistics are astounding.
In one study – a group of healthy people changed their sleep patterns from 6 hours a night to 8 hours. That is the ONLY thing they changed. There was no change in their food intake or their exercise regimes. Those subjects lost an average of 6cm from their waist in 10 weeks. Lack of sleep results in the production of cortisol, the stress hormone. This hormone causes us to hold more weight around our tummies, want to eat more often and crave more of the wrong foods. Any chronic stress would also cause this weight gain around the middle area. If you are a “short sleeper”, please aim to lengthen your sleep patterns and see if it makes a big difference to your weight. Sleep tight for a slimmer and healthier you!
Please check out Chriss’s “Sleep Deprivation” chart on the next page
http://chrisstinslay.com/ultimate-fat-loss-guide/
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