members manual aug 2015 -...

© Gavin Hogarth, 2013

MEMBERS MANUAL


Contents

Page 3. Welcome to the Fit Body Farm (FBF) 4. Useful contacts 5. FBF Hierarchy of Health 5-‐6. Nutrition Intro 7-‐9. What food groups should I focus on? 10-‐11. What are the common problem food groups? 12. The 5 Food Habits for Fat Loss 13-‐15. Food Choices Table 16. The 80/20 rule and Compliance Grid 17 -‐18 Simple Meal Plan and Simple Recipes Intro 18-‐19. A simple meal plan 19-‐30. Simple Recipes Breakfasts Salads Soup Hot Mains Simple Sauces Snacks 30-‐31. Ok I’m ready. What should I do first? 32-‐34. FAQ’s General Questions Nutrition Questions


Exercise Questions WELCOME to the Fit Body Farm (FBF)

How are you feeling? Excited? You should be. This is your chance to sample a programme that blows fat off your body and leaves you looking and feeling amazing. Are you nervous or scared? I completely understand. You’re going to be making changes to your life in order to get into great shape and making changes is a scary business as it puts you out your comfort zone. But look at this way... If NOTHING changes then NOTHING changes. Makes sense, yeah? Norma was short of confidence and very nervous as well. In fact she actually said to me before she started: “Gavin, I really don’t think I can do this but I am going to sign up because something has to change” In her first four weeks she lost 15lbs. So let’s talk about the FBF programme. Here’s what it consists of 3 x 45 minute workouts and a nutrition plan. Ok that’s what it might look like from the outside. In reality the FBF programme is an un-‐intimidating gathering of action takers who want to improve their lives and in turn become part of a community via correct fitness and nutrition. This is your chance to sample and embrace a new way of life. I’d strongly encourage you to do so to get the most out of your membership.


Useful contacts

At Fit Body Farm you’ll have plenty of opportunities to ask myself, and the team, questions about anything to do with the programme. Please do so and don’t be a stranger.

Gavin Flo Wendy

There will be other Fit Body Farm members attending your workouts, some are regulars on the programme who will happily share their experience and give you advice. If you have any questions or need support outside of the workouts then my door (well actually phone and email) is always open. Here are my details so you can get in touch anytime. Telephone: 07734687646 Email: [email protected] For membership or admin enquiries please contact Wendy Email: info@fitbodyfarm


FBF Hierarchy of Health

Mindset Lifestyle and Environment

Nutrition Exercise

These are the cornerstone of the FBF programme and are listed by priority. We’ll work together so that your MINDSET is strong and you stop having to rely on willpower. The LIFESTYLE you live, your home, work and social ENVIRONMENT will dictate massively on whether you achieve your goals. NUTRITION is king when it comes to having all day energy, feeling healthy and losing weight. EXERCISE will help invigorate and put you in a positive mood so that anything feels possible. We’ll talk about Mindset, Lifestyle and Exercise throughout your time at FBF. For now we’re going to help you out with your nutrition

NUTRITION

Abs are made in the Kitchen not in the gym

What you put in your mouth will account for 70% of the results you achieve at the Fit Body Farm.


In other words you cannot out train a bad diet. The exercise sessions help strengthen and tone muscles. What you eat will determine if you see those muscles. You aren’t on a diet at Fit Body Farm. Being on a diet means you start something and finish something. Our aim is to help you get results and for our principles to become a way of life so you can maintain your results long term The basic goal of our nutrition plan is to control our insulin levels and reduce toxins in our body. If you achieve this then you will lose fat and never see it again! Most weight loss plans help you lose weight but the toxins remain which results in you regaining the weight (plus a little extra) – this is a familiar scenario for many people. We’re going to highlight common problem foods that could be affecting your energy, sleep, digestion and cravings which in turn result in you holding onto stubborn fat. Very importantly we’ll also be encouraging you to add foods and behaviours to your diet that promote overall health and all day energy. We’re chasing health and fat loss will happen – a healthy body doesn’t carry excess fat ☺

Table 1.1. Summary. What to Focus on ADDING and common problem foods

Focus on Common Problem Foods Water Alcohol Protein Wheat and Gluten Veggies Processed Foods Good Fats Sugar

Carbohydrate Timing Most Dairy Eat Slowly Caffeine

Sunlight, Sleep and Move Tables 1.2 and 1.3 will extend your knowledge by giving you examples of each food group from

table 1.1 and help you understand how important they are on your journey to Leanville ☺


What foods should I FOCUS ON to get healthy, lose weight, gain confidence and become happier?

Table 1.2 Focus on these to get healthy and lose fat

Food Group

Examples How much? Why?

Water

Bottled About 1 litre of water per 50 lbs of body weight This will mean between 3-‐4 litres for most people including herbal teas.

A dehydrated body won’t give up stubborn fat so water is crucial for weight loss. It also gives you better mental clarity, more energy and improved physical performance. If you want to get healthy and lean, try to avoid tap water where possible. Over 350 chemicals have been found in UK tap water. Tap water WILL displace iodine from your thyroid, causing LOTS of problems both will health and body fat levels. READ MORE ABOUT WATER HERE

Protein Beef Salmon Chicken Eggs

About 1 palm size portion for women About 2 palm size portions for men

Adequate protein is crucial to help stimulate your metabolism, to help your muscles recover and become stronger and to reduce your body fat levels. Many people are deficient in protein.

Vegetables Spinach Broccoli

Practically unlimited

Since both protein and grains make the blood more acidic


Onions Tomato

but aim for at least 2-‐4 fists size portions per meal

it’s important to balance these acids with alkaline-‐rich veggies and fruit This equates to good health and less disease. Veggies (and fruit) will also keep you fuller for longer.

Healthy Fats

Avocado Fish Raw nuts

Difficult to quantify but let’s use nuts for an example. Aim for 1-‐2 thumb sized portions per meal

These good guys help with nail, skin and hair health, they transport key hormones around the body and they balance blood sugar levels which in turn actually stops you from gaining fat. READ MORE ABOUT FATS HERE

Carb Timing

Eat the majority of starchy carbs after intense exercise Sweet potatoes, Rice, Other gluten free grains

1 cupped handful for women 2 cupped handfuls for men

If you have fat to lose but haven’t just worked out then replace starchy carbs with a double serving of veggies instead. If you have just worked out then a mix of carb sources (e.g veg and rice) is recommend

Eat Mindfully

Chew up to 20 times. Wait 20 mins after meal for food to

It takes about 20 minutes for the brain to register that your stomach is full. Therefore eating quickly and not stopping when you are around 80% full means that


register Stop eating when 80% full

you are more likely to over consume as the fullness signal tries to catch up.

Sunlight Move Sleep

Walking, gardeningtaking the stairs

30 minutes cumulative each day 60 mins cumulative each day About 8 hrs per day, preferably between 10pm and 6am.

Sunlight is crucial for improving your mood and overall health so get outside at every opportunity. Go walks at lunchtime, stand up , have a stretch and move around every 30 mins or so, take the stairs instead of the lift. It doesn’t matter, just focus on moving more. Sleep allows your body to go through physical and mental repair AND is essential for dropping body fat. If you are stressed and tired your body is more likely to hold onto fat. You’ll also find yourself reaching caffeine and sugar as find yourself on an energy rollercoaster. Get your room as dark as possible and read some fiction before going to sleep. This will allow you to switch off. READ MORE ABOUT SLEEP HERE


What are the common PROBLEM FOODS that negatively affect my health and stop me losing fat?

Table 1.3 Common problem food groups

Food Group

Examples Why?

Alcohol

Lager, Wine, Alco-‐pops, Vodka

Alcohol is quite simply a toxin. As such your body has to work extremely hard to detoxify your system placing stress upon your liver, kidneys and adrenal glands. On a molecular level, alcohol is a potent sugar that triggers insulin secretion, blood sugar imbalance and increased body fat storage!

Wheat and Gluten

Bread, Pasta, Cakes, Biscuits, Soup and some sauces (these often contain gluten as a thickener

For many, wheat and gluten products are simply indigestible or place stress on the digestive system leading to a sluggish metabolism and intolerances. In addition, modern wheat, especially after processing is barely distinguishable from simple sugar, leading to all of the same problems. You can read more about wheat HERE

Processed Foods

Anything containing an E Number, unpronounceable name, pre-‐cooked, prepacked or long life

These products flood the body with toxins it simply can’t cope with and often contain man made fats called Trans fats which are actually illegal in other countries due to their negative impact on our health.

Sugar

White, Brown, Beet, Molasses, Honey, Fructose,

All sugar creates an insulin response. The simpler the makeup of the sugar, the more rapid and aggressive the insulin


AND Sugar Substitutes

Maltose, Dextrose and Corn Sugar Sweetner’s such as Aspartame

response. Unfortunately again, so much of our diet contains sugar that this response becomes too frequent and excessively high or low depending on the type of dysfunction and leads to energy fluctuations and fat storage . I would recommend avoiding them entirely as they are linked to conditions such as multiple sclerosis, spasms,shooting pains, numbness, cramps,headaches, joint pain, dizziness and numerous other medical problems. You can read more about sugar HERE

Dairy Milk, Cream, Low Fat Yoghurt, Spreadable Butter

Other than eggs, butter and FULLFAT natural yoghurt you should try and really limit dairy where you can. This is because most dairy produce is heavily processed and uses pasteurisation and homogenisation in order to maintain is ‘shelf life’. Unfortunately, these processes kill off ALL of the enzymes required to properly digest them meaning that your body has to work overtime to digest them. This is a major cause of food intolerance.

Caffeine Tea, Coffee, Energy drinks

A few teas or coffees a week is fine but many people rely heavily on caffeine to get them through the day. Caffeine first overexcites then later ‘wears out’ the body’s energy producing glands. If you need a coffee to get going in the morning or experience energy fluctuations then you should consider going a two week period without caffeine and see how you feel. If you drink more than a couple of cups a day then taper down over a week


rather than going cold turkey

The 5 Food Habits for Fat Loss

The 5 habits are the foundation for nutrition at FBF.

At each meal ask yourself the following questions

1) Where is the protein? Are you about to eat at least 1 palm-‐sized portion of protein dense food? Women get 1 palm-‐sized portion and men get 2 palm-‐sized portions. 2) Have you just worked out? Yes – Have 1-‐2 cupped hands of starchy carbs e.g rice, and at least 1-‐2 fist size portions of veggies No – Have at least 4 fist sized portions of veggies especially greens. A good line to remember is ‘replace grains with greens’ unless you have just worked out. 3) Where are my fats coming from? You need some fats from various foods, prioritising whole food sources like olives, avocado, nuts, seeds, eggs, meat and fish. Spread these throughout the day. For solids a portion is 1-‐2 thumb size quantities per meal. For oils it’s 1-‐2 tbsp per meal. 4) What am I drinking? 1 litre bottled water per 50lbs body weight throughout the day. This includes herbal teas. 5) Am I eating slowly and mindfully? Check in with hunger, sit down, relax and take your time. Chew your food 20 times to help digestion. Wait 20 mins for food to register. Make sure you stop eating when you’re 80% full.


Food Choices Table

This list shows you some of the BEST EXAMPLES but is by no means exhaustive. GAVIN’S TIP: Start with the most familiar foods to you then challenge yourself to introduce 1-‐2 new foods each week to bring more variety to your meals.

Consume food from this group only if you digest them well

Protein Dense Foods Aim for 1 per meal and rotate between sources 1 Palm Size portion for girls. 2 Palm size for boys

Meat Poultry and Eggs

Fish and Seafood Legumes

Beef Lamb

Venison Buffalo Heart (Beef) Kidney (Beef) Liver (Beef) Rabbit

Chicken Duck

Pheasant Turkey Goose Quail

Osterich

Chicken Eggs (white & yolk)

Duck Eggs (white & yolk)

Anchovy Cat Fish Caviar Clams Cod Crab

Crayfish Grouper Halibut Herring Lobster Mackere

l Mussels Octopus Oysters

Perch Prawns/Shrimp

s Rockfish Salmon Sardine Scallop Sea bass Seaweed Shark

Snapper Squid

Sword Fish Trout Tuna

Aduki Beans Black Beans Black Eyed Beans

Chickpeas

Peas Fava Beans

Garbanzo Beans Green Beans Lentils Lima Beans Mung Beans

Navy Beans Pink Beans Pinto Beans Red Beans Soy

Beans Tofu Whole Beans


Carbohydrate Dense Foods Vegetables and Greens Aim for 2 – 4 fist size portions at each meal GAVIN’S TIP: On non workout days replace grains with more greens

Fruit GAVIN’S TIP: For weight loss aim for a portion ratio of 1 fruit: 5 veg GAVIN’S TIP: Eat fruit rather than drinking fruit juice

Gluten Free Grains Aim for 1 source after your workouts and rotate between sources 1 cupped handfuls for women 2 cupped handfuls for men

Artichoke Asparagus Aubergine Bamboo Shoots Beet Bok Choy Brussell Sprouts Broccoli Cabbage Carrots Cauliflower Celery Courgette Cucumber Corn Fennel Garlic Ginger Root Leek Mushrooms Olives Onion Parsnip Peppers Potato Pumpkin Radish

Shallot Squash Sweet Potato Turnip Water Chesnuts GREENS Argula Beet Greens Dandelion Endive Kale Lettuce Mustard Greens Pea shoots Radicchio Rocket Spinach Sprouts (Alfalfa) Sprouts (Bean) Swiss Chard Turnip Greens Watercress

Avocado Apples Banana

Blackberries Blueberries

Boysenberries Cherries Coconut

Cranberries Grapefruit Grapes Guava

Honeydew Melon Kiwifruit Lime Lemon Mango

Nectarines Oranges Pears

Pineapple Plums

Pomegranate Raspberries Rhubarb

Strawberries Tangerines Tomato

Water Melon

Amaranth Buckwheat Quinoa

Brown Rice Basmati Rice Wild Rice

Rice Noodles Rice Cakes Millet

Gluten free Oats


Healthy Fats Aim for 1 per meal and rotate between sources

1-‐2 tbsp for oils. 1-‐2 thumb size for solids Dairy Raw Nuts and Raw

Seeds Oils Spreads

Raw Butter (unsalted) Plain Bio Live Yogurt

Greek Yogurt Goats milk Sheep milk

Almonds Brazil Nuts Cashews

Macadamias Pecans

Pine Nuts Pistachios

Poppy Seeds Pumpkin Seeds Sesame Seeds

Sunflower Seeds Walnuts Flax Seeds

Almond Oil Avocado Oil

Blackcurrent Oil Borage Oil Coconut Oil

(Cook with this) Evening Primrose

Oil Extra Virgin Olive Flaxseed Oil (great base for salad dressing)

Fish Oil Hemp seed oil Sesame Oil Walnut Oil

Almond Butter

Brazil Nut Butter Cashew Butter Plain

Humous Raw Butter

(Unsalted

Herbs, Spices and Seasonings Drinks and Cow Milk Subs Anise Basil

Bay Leaf Caraway Cardamo

m Cayenne Celtic Sea

Salt Chilli

Powder Chive Chervil

Cinnamon Cloves

Coriander Cumin Curry Powder Garlic Ginger Honey

(Manuka) Horseradis

h Himalayan

Salt Paprika Mustard Mustard Seeds Nutmeg

Oregano Parsley

Peppermint Pepper

(ground black) Rosemary

Sage Saffron Sea Salt Tarragon Thyme Turmeric Wasabi

Plain Water Coconut Water

Greens Drink Green Tea Herbal Teas Vegetable Juices

Organic Coffee

TIP: Have 1 per day max

in the morning

Coconut Milk Rice Milk

(unsweetened) Almond Milk (Unsweetened

)


The 80/20 Rule

Nobody is 100% perfect 100% of the time (so don’t fall into the ‘all or nothing ‘ mindset trap). The 80/20 rule is used at the Fit Body Farm to allow you to enjoy some treats whilst shifting the fat and means you are far more likely to experience long term success. Your target is to eat the foods and drink the drinks you see in the food choices table above at least 80% of the time whilst using the portion guidelines in the 5 Habits for Fat Loss section. That would mean 17 out of 21 meals each week or maybe 19 out of 21 meals to allow for a couple of snack treats. Now it maybe the case that your current compliance is down at something like 10%. Don’t worry if this is the case. If next week is 30% and the following week is 50% then you’re still improving. Keep aiming to get towards that 80% and above zone. If your compliance is consistently at or above 80% for a few weeks yet you aren’t seeing the results you want then just drop me an email ([email protected]) and I’ll be happy to suggest what you need to change to see the results you desire.

FBF Compliance Grid To help you track this more closely and know if you are hitting your compliance target we’ve came up with a simple tick sheet you can print of and stick to your fridge – you’ll find it in members site www.fitbodyfarmonline.com > Resources > Templates and Trackers > Compliance Grid.


Simple Meal Plan and Recipes

Why over complicate things?

The reality is that no matter whether a person’s diet is healthy or not, most people rotate the same 8-‐10 meals throughout each week – at first I’d recommend you do the same with your new healthy options. That way you become comfortable with what food to buy from the supermarket, how much it’s going to cost and how to prepare it. It’s important to quickly establish a successful routine that can be repeated again and again in order to get you the results you want. Then if you want to become more adventurous and would like to try new recipes then check out our recipe library in the member’s site OR try some recipes from one of our five healthy cookbooks As well as establishing a Sunday ritual (described below), I’d recommend making double portions for many of the meals you make (especially dinners) and have them for lunch the next day or freeze for another time. Get comfortable with getting uncomfortable This applies to everything you do from exercise to lifestyle changes to nutrition. Some of the foods you try may be new to you or perhaps you have tried them before and decided you don’t like them. It’s REALLY important that you forget about past experiences and open your mind to new foods. Many foods we recommend are delicious. To begin with there may be others you don’t particularly enjoy. It’s proven to take up to 15 attempts at eating a new food for your taste buds to adapt so and your taste buds will change and as you see the positive effects of sticking to the plan you will feel encouraged to give anything a try.


Step out your comfort zone at every opportunity – that’s where the magic happens.

A simple meal plan Below is an EXAMPLE meal plan that you can use. It doesn’t have to be followed religiously -‐ as long as you are following the 5 food habits for fat loss then you’ll do well.

Day Breakfast Lunch Dinner Snacks Drinks Monday Super

Food Porridge

Tuna and Avocado Salad

Chicken Pizza and Chips

Handful of Coconut Chunks

AM 2 cups Green Tea with a slice of lemon EVENING 2 cups of Tulsi Tea* ALL DAY Water (add lemons, limes, or berries for flavour)

Tuesday Vegetable Omelette

Quinoa and Mango Salad

Salmon and Roasted Veg

Pepper Sticks and Humous

As above

Wednesday Super Food Porridge

Super Sesame Salad

Beef and Pak Choi

Apple and cashew butter

As above


Thursday FBF Smooothie

Quinoa and mango Salad

Curried Squash

Bowl of FBF super soup

As above

Friday Super Food Porridge

Super Sesame salad

Chicken Pizza and Chips

Handful of almonds and banana

As above

Saturday Vegetable Omelette

Tuna and Avocado Salad

Beef and Pak Choi

Punnet of blueberries

As above

Sunday FBF Smooothie


Salmon and Roasted Veg

¼ watermelon

As above

*Tulsi Tea is available for the Cookschool, Kilmarnock, the Wholefoods Market in Giffnock or online

Simple Recipes

Here are the simple, healthy and tasty recipes to go with the meal plan above For A LOT more check out Resources > Recipe library as well as our 5 cook books (available to buy at the farm)

Breakfasts

Superfood Porridge Serves 1 Ingredients 40g whole gluten free porridge oats 1 tbsp ground almonds or desiccated coconut 1 tbsp of 4 seed mix (available in Tesco) or make Essential seed mix (see below) ½ small apple, grated 2 tbsp of berries such as raspberries or blue berries


½ tsp ground cinnamon Cook the porridge oats in ½ boiling water, ½ rice milk for 3-‐4 mins whilst stirring and adding other ingredients.

Essential Seed Mix Buy 4 seed mix from supermarket or mix your own. Aim for 1 tbsp per day in any meal or smoothie you like. Get a jar and fill with the following seeds Half fill with linseed Other half with an equal measure of sesame, sunflower and pumpkin seed Have 1 tablespoon per day in a salad, omellette or porridge For best results grind your seed mix first Store in sealed container in the fridge

Fit Body Farm Smoooothie (We have a smoothie recipe book! Check out Resources>Recipe Library> Smoothie Recipe Book) Serves 1 150ml organic rice milk 150ml water 4 tbsps mixed berries 2 tbsp Full fat natural yogurt 1/2 banana 1 handful of raw spinach (you don’t even taste it) 1 tbsp of 4 seed mix (available in Tesco) or make Essential seed mix (see below) Juice of half a lemon Method Put ingredients in food processor, turn it on and give it a blast


Vegetable omelette Ingredients 3 eggs 4 cherry tomatos sliced in two ½ chopped onion ½ red pepper 1 tbsp of 4 seed mix (available in Tesco) or make Essential seed mix (see below) Spinach Coconut oil Pinch Cinammon Salt and Pepper Method

1. Add large teaspoon of coconut oil to frying pan and allow to melt 2. Meanwhile crack 3 eggs into a bowl and whisk with fork 3. Power eggs into frying pan 4. Add cherry tomatos, onions, peppers 5. Sprinkle a tablespoonful of 4 seed mix on top 6. Add a pinch of cinnamon 7. Add salt and pepper 8. Add a handful of spinach on top and fold omelette in half

Salads

FBF Green for Lean Super Mix (use this as a salad base) ¼ bag (a good handful) watercress, rinsed and dried ¼ bag (a good handful) baby leaf spinach, rinsed and dried A good handful of basil leaves A good handful of parsley leaves A good drizzle, about 1 tbsp, of extra virgin olive oil


Squeeze of lemon juice, to taste

Garlic & Herb Salad dressing (use this to add flavour)

Ingredients

2 fl oz cider vinegar 2 tablespoon fresh orange juice 1 tablespoon olive oil 1 garlic glove, crushed 1 tablespoon chopped fresh parsley 1 tablespoon fresh tarragon Method Place all ingredients in a screw top jar and shake

Tuna and Avocado Salad Serves 1 Ingredients 4 sliced cherry Tomatos ½ onion left ½ red pepper 8-‐10 mangetout or sugarsnap peas 1 small avocado 1 portion of FBF Green for Lean super mix (see below) Tuna steak (preferable) or Tinned tuna (in spring water) Small handful of walnuts 1 tbsp Plain Humous A big splash of Extra Virgin Olive Oil Method

1. Put FBF Green for lean super mix in a salad bowl or lunch box


2. Add all other ingredients 3. Add humous, splash Extra Virgin Olive oil on top and squeeze lemon over

salad to finish


Serves 4-‐6

Ingredients 225g Quinoa 1 bunch fresh parsley, chopped 1 bunch fresh coriander, chopped 1 red onion, very finely chopped 1 lemon, zest and juice 1/2 cucumber, de-‐seeded and finely diced 1 mango sliced 1 tbsp of 4 seed mix (available in Tesco) or make Essential seed mix (see

below) 2 tbsp olive oil Salt, freshly ground black pepper

Method 1. Cook the quinoa according to packet instructions. I usually top it up with

water every so often and keep stiring it. 2. Mix together with the remaining ingredients and (if you have time) leave

to stand for 30 minutes to let the flavours develop 3. Serve at room temperature

Super Sesame Salad

Serves 2 (or double the quantities for a larger meal)

1 x 410g can of chickpeas

2 celery sticks finely chopped

6 pieces marinated artichoke heart, roughly chopped


6 spring onions finely chopped

1 tbsp sesame seeds (untoasted)

1 tbsp sesame oil, or to taste

Juice of 1/2 lemon

Method Mix all ingredients together and serve with salad, including a portion of super greens mix if you like (see below)

Soup

FBF Super Soup This soup is a great health tonic for preventing and getting over viruses Serves 2-‐3 1 tbsp coconut oil ½ red onion, roughly chopped 1 garlic glove, crushed 1 large carrot or 2 small-‐medium ones, peeled and chopped 1 large sweet potato, or 2 small-‐medium ones, not peeled, chopped to the same size as the carrot to ensure even cooking 1 heaped tsp grated fresh root ginger ¼ tsp turmeric 2 tsp Marigold Reduced Salt Vegetable Bouillon Powder

½ red pepper, diced 75ml Coconut Milk


Method

1) Heat the oil in a large pan and gently sauté the onion and garlic for a few minutes until they start to soften but do not turn brown.

2) Add the carrot, sweet potato, ginger, turmeric and bouillon powder. Just cover with boiling water and bring to the boil. Cover and simmer for about 15 minutes or until vegetables are soft.

3) Add the red pepper and coconut milk, then blend until smooth and thick.

Hot Mains

Don’t know what to do with herbs and spices? No problem. Check out our herb and spice cheat sheet. Resources > Recipe Library

Beef with Pak Choi and Rice Noodles

Serves 1 115g fresh rice noodles 115g beef sirloin olive oil 1 teaspoon ground cumin Sea salt 1/2 a red onion, finely sliced A thumb pieced size of fresh ginger, peeled and finely sliced 1 fresh red chilli, deseeded and finely chopped 200ml vegetable stock (Marigold Reduced Salt Vegetable Bouillon Powder) 1 Pak Choi, quartered

1) Prepare the rice noodles to the intructions on the packet 2) Rub the beef with olive oil, sprinkle with the cumin and a pinch of sea salt 3) Place in a really hot frying pan and sear on all sides. 4) Add the onion, ginger and chilli and cook for a couple of minutes, then add the stock and pak choi. 5) Add the cooked noodles* to the pan. Stir around, adjust the seasoning .


6) Slice up the beef and serve the noodles and pak choi with the beef slices on top. 7) Pour over the broth from the pan. *Replace rice noodles with more Pak Choi unless you have just done a workout.

Chicken Pizza and Parsnip Chips with a side of broccoli Chicken Pizza Ingredients 1-‐2 chicken breasts (1 for women, 2 for men) Tomato puree ½ a pepper ½ an onion 2-‐4 slices of goat’s cheese Method

1. Butterfly cut the chicken breasts and flatten them out 2. Cover with tomato puree 3. Sprinkle peppers and onions over the top 4. Place on a baking tray in a pre-‐heated oven at 210*C for 15 minutes 5. Remove from the oven and sprinkle with goats cheese 6. Place them back in the oven for 5 minutes

Spicy Parsnip or Sweet Potato Chips Ingredients 1-‐2 large Parsnips or 1 sweet potato peeled and sliced into chips 1 tbsp Coconut oil melted (in a pan) 2 tsp paprika ½ tsp chilli powder (if you like them hot) Method

1. Preheat oven to 210C/450F/Gas mark 8


2. Put all ingredients into a large bowl and toss until all the parsnips/Sweet potato’s are coated. In coconut oil and paprika.

3. Place onto baking tray and cook for 20-‐30 minutes turning halfway until golden brown.

Remember to boil your broccoli for 5-‐10 minutes as well or steam if you have a steamer

Salmon with roasted Veg

Serves 1

Ingredients 1 Salmon fillets (where possible always buy wild fish, not farmed) Salt to season Freshly ground pepper to season 2 sprigs rosemary (1 per fillet) 1 lemon, thinly sliced 1/2 small red onion, thinly sliced 4 cloves garlic, thinly sliced Olive oil to drizzle (optional) Handful spinach Any vegetables you fancy, I used courgette, asparagus, red onion, red pepper & plum tomatoes

Directions 1) Preheat the oven to 220C (425F, gas mark 7) 2) Rinse salmon fillets under cold running water and pat dry. 3) Cut a piece of foil long and wide enough to encase the salmon when folded over the centre and folded up on the ends (i.e. make an envelope with foil approx. 2 foot long). 4) Position the foil on a large baking tray, place spinach and other vegetables on to the foil where the salmon is going to go. 5) Place the salmon in the centre of the foil, on top of the vegetables, skin side down (make sure there is a space between the fillets). Sprinkle the salmon with the salt and pepper. Place the lemon slices over the fish fillets along with the sliced onion, garlic slivers and rosemary sprigs. Optional: Drizzle the fillets evenly with the olive oil. 6) Fold the edges of the foil up over the salmon & vegetables and crimp to seal. Fold the edges together on both ends to create an airtight parcel.


7) Bake the salmon for 15 minutes, or until just cooked through but still moist. 8) Serve some of the accumulated juices spooned over the fish

Curried Squash Serves 1 Ingredients • 1 medium onion • ½ can coconut milk • 3 cloves chopped garlic • 1 chilli pepper (de-‐seeded & diced) • 1 tbsp ginger • 1 tsp ground cumin • ½ tsp cinnamon • 1 tsp sea salt • ½ tsp turmeric • ½ tsp coriander • 1 tbsp olive oil • 4 cups chopped tomatoes • 4 cups butternut squash, peeled & diced • 2 cups lentils, cooked • 2 cups spinach • 1 cup green peas • 3 tbsp mint 1. Blend onion, coconut milk, garlic, chilli, ginger, two cups of tomatoes, cumin, cinnamon, turmeric and coriander and 3 tablespoon water to make a paste. 2. Heat the oil in a pan, add the paste and cook for 5-‐10 minutes. 3. Add the remaining tomatoes and butternut squash and cook on a medium heat for 20 minutes until the squash softens. 4. Mix in the lentils and spinach and cook for a further 5 minutes. 5. Remove from the heat and add the mint before serving.

Simple Sauces


Quick Curry Sauce 2 tin chopped tomatoes 1⁄2 tin coconut milk 1 white onion diced 2 cloves garlic crushed 1 thumb sized piece ginger diced 1 tablespoon curry powder 1 teaspoon dried chilli flakes Salt and pepper

1. Place the onion, ginger, garlic, chilli flakes and curry powder in a food processer along with a tablespoon of coconut oil and make into a paste.

2. Put the paste into a pan and cook for a couple of minutes. 3. Add in the chopped tomatoes and the coconut milk and season. Bring to

the boil then turn down to a simmer. Cook out for 20 minutes stirring occasionally.

4. Add in the chopped coriander, check the seasoning and its ready to serve.

This is a great sauce to have in the fridge or freezer and can be used with most meats and fish.

Simple Tomato Sauce 1 tin chopped tomatoes 1 red pepper 1 white onion 2 cloves garlic 6 basil leaves Salt and pepper

1. Finely dice the onion and put into a pan with some olive oil. Sweat off for a couple of minutes without colouring. Add in the diced pepper and the garlic and cook for another couple of minutes making sure that it doesn’t colour.

2. Add in the chopped tomatoes, shredded basil and season. Simmer for 6/7 minutes.

3. Check the seasoning and its ready to use.

You can adjust this sauce by adding chilli to give it a bit of a kick or by adding some diced fennel or tarragon instead of basil.

Snacks


Here are some simple snacking options that require very little preparation (You’ll find 50 quick healthy options in Resources > Recipe Library) -‐ Coconut chunks (available in Asda fruit and veg section) -‐ Crudities with plain humous (e.g Sliced pepper sticks/cucumber sticks/Celery sticks/carrot sticks) -‐ Apple slices with cashew butter -‐ Rice cakes with almond butter -‐ A punnet of fresh blueberries -‐ Handful of raw nuts (e.g almonds, pistachios, walnuts) and banana -‐ ¼ Watermelon

Ok I’m ready! What should I do first?

‘Failing to prepare is preparing to fail’ I’m sure you’ve probably heard that quote? I can’t emphasise enough how much easier it is to achieve your goals when you’re prepared Here are the preparation step’s you need to take to give yourself the best possible chance of never starting a diet or gaining fat again Step 1: Build your own fan club Speak to the people closest to you; tell them you are going to be making positive changes to your life that will allow you to become a happier person AND benefit the whole family. Ask them to support you and not to throw any temptations at you. Get them involved in cooking and food prep. Step 2: Get rid of temptations


If a tempting food isn’t there then you can’t eat it. It’s much easier if you throw away all foods that aren’t part of your plan or at the very least have your own healthy cupboard and a junk cupboard for other family members. If these foods exist in your car or workplace then get rid of them as well. Step 3: Read a recipe and make a list Sounds simple but I often hear people moaning that they can’t think of new things to eat yet we have over 500 recipes between our cookbooks and recipe library Real problem is they are too lazy to read a recipe and write down ingredients Step 4: Go a Food Shop Now you’ve cleared space from your kitchen it’s time to re-‐stock. Look at the shopping list in table 1.3, stay within each food group and use the specific examples given for best results. SUNDAY/DAY OFF RITUAL (ESSENTIAL FOR BUSY PEOPLE) This is very important if you are busy, unexpected scenarios often present themselves or you have little time to prepare meals during the week (that probably covers 95% of the population) Here’s what to do... Set aside about 3 hours every Sunday (any day of the week will do, but Sunday is easiest for most) to write out a menu for the week, shop for the week, and prepare meals for the week. This maybe breakfasts, lunches or dinners – it depends on when you’re are going to be busy. The idea is to simply make the rest of your week easier by doing a little prep work in advance.


FAQ’s

GENERAL QUESTIONS

Where is the Fit Body Farm? The address is Wheatrig Farm, Kilmaurs, Kilmarnock, Ayrshire, KA3 2NG CLICK HERE to view location Is the FBF programme hard? The more effort you put into the exercise and the nutrition the better the results you will achieve. Your results will correlate directly with your committement It’s that simple. We’re not asking you to be perfect. Everybody slips up from time to time (including me). If you’re struggling then we’ll happily help you but you’ve got to be willing to help yourself first. Put it this way Imagine you have the body of your dreams in one hand and a chocolate bar (or your biggest vice) in the other hand and you can’t have both. If you’d choose the chocolate bar on anymore than 1 out of 10 occasions then you need a shift in mindset (and probably some help from us with your carvings) On the other hand if you would choose the body of your dreams on at least 9 out of 10 occasions and are prepared to work hard to apply our principles and advice then Fit Body Farm will absolutely transform your life. Your desire to change MUST be greater than your desire to stay the same What results can I expect?


Weight wise, it depends on how much you have to lose but some people will lose between 7 and 28 lbs in 8 weeks. The speed that people lose it can vary. Some people will have a big losses of 4lbs or more in the first week followed by steady losses of 1-‐2lbs per week. Other people won’t lose anything in their first 2 weeks then lose 10lbs in their third week. Also be prepared for positive changes in body shape but not necessarily changes on the scales Beyond weight and inch loss to note of how the following things change ENERGY LEVELS, SLEEP, DIGESTION, ALERTNESS, SEX DRIVE, SKIN HAIR NAILS, HAPPINESS AND CONFIDENCE For me these changes are far more important than numbers of scales

NUTRITION QUESTIONS

How much should I eat? We don’t want you to focus on calorie counting. Yes calories are relevant but counting them can be inaccurate and frustrating. Instead use your hand to guide your portions. Check out the 5 food habits for fat loss for a guide to this. If you eat slowly and until you are around 80% and you eat the foods on the plan then your cravings will become far less and it becomes very difficult to overeat. PLUS because you are removing a number of toxic foods from your diet you need to help your body out by supporting it with plenty of nutritious foods. You should never go hungry What should I eat/drink before a workout? First thing in the morning – Start your day with a large glass of water with a squeeze of lemon in it. Most people don’t eat anything although everyone is a little different so if you feel you need something in your stomach then a small piece of fruit would be fine.


Any other time – leave 3 hrs between a meal and a workout, 1-‐2 hours between a snack and a workout and only drink liquids the hour before the workout What should I eat/drink during a workouts? Just water. What should I eat/drink after a workout? I would advise bringing a piece of fruit and handful of nuts with you for immediately after the class. Try to have a meal within 1-‐2 hours after your workout. This is the time to have your starchy carbs such as rice or sweet potato as your body is low on energy so they be used to refuel the muscles rather than going to fat stores.

EXERCISE QUESTIONS What does a typical workout consist of? Workouts will last for 45 minutes and will consist of a dynamic warm up , a 25-‐30 minute work out with short effort periods and short recovery periods, followed by a cool down and stretch. The sessions are short and to keep them effective I ask that you get out your comfort zone at every opportunity. Do I have to come to all 3 workouts? We’re different because we care if you turn up or not. Consistency gets results. Fit Body Farm isn’t a pay as you go, turn up as you please, I’ll see what happens environment. If you REALLY can’t make a session then please contact me and I’ll point you in the direction of a work out you can do at home. Are the sessions indoor or outdoor? It can be either so come prepared for both. What should I bring with me? - A bottle of water - A piece of fruit and small handful of raw nuts for after the workout


- A towel - A pair of exercise gloves (optional) - Extra layers that you can easily remove as you warm up - Energy, enthusiasm and ‘can do’ attitude ☺ What if I feel pain or unwell during a workout? It’s important that you let your coach know of any injury niggles or if you are feeling unwell before you start a session. Gradual ‘burn’ in the muscles is expected during the workout. However if you feel any sudden muscle ‘pull’ or any unnatural or shooting pain then you must stop immediately and tell your coach. If you start to feel nausea or dizziness then take a rest and see if it passes. If it doesn’t then you should make your coach aware of this. Try HARD but train SMART! Will my muscles ache after the workout? Your muscles will most likely be sore for 24 -‐72 hrs post workout. No doubt you’ll be cursing me for the first week or so but it will get easier. We’re using exercises that will get the most effective results in the shortest amount of time. As you get fitter you’ll enjoy the exercises even more. What should I do between sessions? NOTHING apart from walking and general day to day movement. For the first week I just want you to focus on recovering. This is because you have stressed your body and it now needs time to recover and adapt before it comes out fighting again. Due to the style of the work out sessions you’ll actually be burning fat at an increased rate during the recovery! When this rate of fat burning begins to slow then we’ll spark it up again with another bout of exercise. As a result you’ll quickly become a FAT BURNING FURNACE! After the first week you have the option of introducing a 30 minute cardiovascular session 2-‐3 times per week e.g Power walking, jogging, swimming, cycling. These activities should be done at a moderate intensity level. This will help de-‐stress you from the rigours of daily life and re-‐energise you whilst complimenting the Fit Body Farm workouts.

members manual aug 2015 -...

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