diets, food

Breaded prawn and chicken ( healthy popcorn chicken)

Breaded chicken and prawns.

50 protein, 17 carbs, 10 fat !

These are extremely macro friendly. LOW fat, carbs and HIGH protein. It tastes exactly like KFCs popcorn chicken too! No more KFC for me, although I was never a big fan of it in the first place.  Plus the sodium content in this is the bare minimal!

Usually with food, I would start feeling hungry after an hour or so, after the meal. But this actually lasted me the whole night!

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INGREDIENTS

100g Chicken breast (raw)

3 oz of prawns  (raw)

1 slice of wholemeal bread

1 medium free range egg

1 Garlic clove

2 tbsp of Olive oil

Basil

Himalayan Pink Salt and Pepper

(No MAJOR prepping required, takes 10-15 minutes)

preheat oven to 200 degrees

Firstly, place the slice of bread in a food processor, along with 2 tbsps of olive oil, sprinkle of basil, salt and pepper. Judge the quantity of seasoning by your taste buds. Process everything together until you get small bread crumbs. Set aside in bowl

Then, put the Raw chicken and prawns in processor, along with 1 garlic clove, salt and pepper. Process until you get a smooth consistency. (Using only chicken will work too, although I find using prawns makes it less dry when cooked!)

Beat the egg in a small bowl. (This allows the bread to stick to the meat)

Use a spoon to get desired amount of your processed meat. Dip in egg mix. Shape desired look of meat and place into the bowl of breadcrumbs. Place on a baking tray.

Place in oven for 20 minutes.

Breadcrumbs should look golden brown!

Voila!

Hope You enjoy!

Ling X

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diets

Why I ‘flexible diet’ – ‘Controlled but cheeky diet’

If it fits your macros Programme (flexible dieting)

What are Macros ?

Macronutrients (Macros) are what are found in a persons’ intake of food. You can find these by looking at the nutritional label on your food packets. the 3 key macros you look for in the nutrition is the Grams in CARBOHYDRATES (carbs), PROTEIN and FATS.

Within this diet, you are given a certain amount macros, depending on your body composition and what your aims are. For example, I am currently on 103 carbs, 42 Fats and 123 protein (1240 calories)

If you really need help on finding your macros, you can try apps like myfitnesspal, or the nutritionist. (what I am using now)

Why I Flexible diet?

If you have read before on my page ‘my life of crazy diets,’ I’ve tried Quite a few diets, and none of them worked for me, partially because I love my food. Flexible dieting basically gives you the means to eat anything as long as it ‘fits your macros.’ for example, 2 brownie bites from Sainsburys, is 20 carbs, 8 fat. At the end of the day I had macros left so I treated myself to brownies. it’s what I call a ‘controlled but cheeky diet’

Indeed I say it allows you to eat anything you wish, but it does make itself healthy too, as you are subjected to a certain amount of macros,  you want to find the healthier options of each different type foods, like instead of white bread, you go for brown bread, its less fat. you want to be resourceful and fill your macros with more filling foods.

Some examples of the meals I have.

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Small high fiber Irwins brown toast with strawberry jam

Egg omelete

5F, 33C and 22P

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Lamb, roasted potato, brocolli and cherry tomatoes

41C, 28F, 64P

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Lamb Stirfry, with onions and peppers

5C, 20F, 50P

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Pasta with Dolmio stir in sauce and lamb with                                                                     cheese

60C, 21F, 52P

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Ormo muffic with cream cheese and smoked salmon

Rye bread with pate

37C, 14F, 58P

P.s I love lamb, but its quite high in the fats, so what I do is eat foods with low fats and fill my dinner up with the lamb.

Ling x

fitness

Obese : A year to save my life

Obese : A year to save my life, is a programme of people with eating disorders or extremely over weight to turn their lives back round and get their life back on track.

I have been watching this all afternoon, non stop. It truly is inspirational to see these people work extremely hard to help them get back on track with their bodies and health. It’s amazing to see the journey these people go through. It just makes me go ‘WOW’ watching them at the end result.

one story actually talked about how they refused to gym or live a healthier life because they were scared on what people would think about them. Its made me think back to the times when I’m in the gym, and I would see someone on the treadmill, working extremely hard, who was overweight. I would ALWAYs overhear at least  one person who would laugh at them, it disgusts me on how people do this. it doesn’t benefit you at the gym to laugh or ridicule them. Don’t be that person please.

To everyone who’s trying to overcome your weight no matter how big or small you are, don’t let people bring you down with their criticisms. Work hard for your success, that end result will be unbelievably rewarding no matter what size you are.

Chris Powell, you are one amazing man to help transform these people, giving them a chance to live a healthier life. It’s wonderful, it inspires me to hopefully one day help transform others and let them lead a healthier lifestyle.

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LETS ALL INSPIRE AND PERSPIRE FOR SUCCESS

Ling x

diets

REFEED : Naughty but disciplined

Refeed time!

This time round I bumped my carbs up a bit more because my general intake of carbs throughout the week increased also.

I was naughty today with a few treats but still disciplined, I mean, it’s a diet but still gotta enjoy life. Usually I wouldn’t be as disciplined, although I don’t want to risk. I desperately want to reach my end goal soon! I’ve postponed it long enough.

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Total : 1381  – 190C – 43F – 61P

Still to have a protein shake to make it 80P, make sure my developing muscles are getting its food. Also fit an apple in too.

I got cheeky with Marks & Spencer’s cookie, I just had to eat it, but I was disciplined and only had half! (it was hard not to finish the other half off)

My guilty pleasure….. What’s your’s ?

Here’s some pictures of my food today. (You see what I mean about Disciplined? This doesn’t happen often.)

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Excited to see more weight drop soon!

Ling x

diets, fitness

Refeed/Carb-cycling or Cheat day?

What is Refeed/ Carb-cyling or even Cheat day ?

This is simply the one day in the week in which you have a higher Carb intake, indulge on more foods than you would on any other day.

Why do we have to do this?

So basically I’m going to put it real simple because explaining this non-scientifically will probably make your life more simple, since dieting is hard enough.

Our bodies are like engines. Carbs are our fuel source. When we diet, we tend to lower our Carbs, This aids us in losing body weight. Yes, you can lose weight by lowering your Carbs. although only for a certain amount of days. Why is this?

This is simply because our bodies start to think that its low on its fuel (carbs) hence it goes into help mode. Your brain tells your body to store fat, because it thinks it’s going into starvation mode, weight-loss is in hibernation. Therefore we have to trick our bodies and have Refeeds. Give your body the fuel (carbs) it needs, it’ll then think its back on track and no need for starvation mode and start burning fat again instead of storing it for the next few days. You’re simply tricking your body to think that you are eating and not starving yourself.

How to do it?

Usually if you have a low carb diet for 5-6 days, you’ll need this day. The days could vary, but the simple strategy is to listen to your body. if you find yourself more tired than usual, not budging any more weight off the scale then REFEED!

On your Refeed day you’ll want to increase your Carb intake 2 times higher than your normal intake.

For example, I was on 80g carbs but when I Refeed i bump myself onto 175g, giving you the opportunity to indulge a little.

What’s the difference between Refeed/carb-cycling and cheat day?

A lot of people get confused on what these really mean.Usually PT’s tell their clients to have a cheat day, to indulge a little but some clients seem to think this is a chance to eat like no tomorrow. That is not the case. Eating whatever you want will simply put all  your hard work from the week into the drain and let’s be honest we don’t want that do we? Do it properly, you still get indulge, just be careful and count what you eat and you make GAINS!

ALWAYS LISTEN TO YOUR BODY, IT KNOWS YOU BEST!

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Just this week, I experienced a really bad case with lack of Carbs. I forgot that I was due for a Refeed. I started feeling extremely exhausted and felt aggravated with my lack of weight-loss, as it wasn’t budging. I Knew instantly that my body was shutting down, and it need refueled desperately.

REFEED day !

bumped it to 175g

breakfast

80g of oatmeal

6 squares of low fat chocolate

2 scoop protein

58.5 C, 46 P, 13.5 F

Lunch

3 pieces of toast with butter and jam

57 C, 16.2 P, 4.5 F

Dinner

Lamb Jalfrezi

Pilau rice

35.3 C, 17 P, 19F

total 150 C, 79.2 P 37 F

and then I had a malteaser bunny and an apple (YOLO)

What’s your Refeed?

Ling x