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Ladies, we can rebuild you. Or at least, we can get you looking your very best in your wedding dress, with the Brides Up North and Motive 8 North 12 week exercise and eating plan. First up, lets talk about diet.
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No less than 3 hours between meals/snacks, but no more than 5 hours between meals/snacks.
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If you feel hungry try drinking a glass of water first. Often people feel hungry when they are thirsty. Wait 20 minutes but then if you are still hungry then have a healthy snack or your next meal.
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No alcohol through the week, aim to cut it out completely, but if not only have up to two glasses of white wine spritzers or gin and slim line tonic.
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Say no to any biscuits, cakes or treats at work – tell everyone what you are doing and ask for their support.
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Write your food down – and make sure you stick to meals on the plan below.
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Avoid foods with quick release carbohydrates (sugary foods, cakes, biscuits, sweets) as these release their energy quickly into your blood stream and won’t keep you feeling full for very long.
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Measure portion sizes – you could be eating healthy food, but still eating too much of a healthy food!
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Make double portions of your lunches and evening meals and save them for later in the week if you know you are busy.
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Limit bread to only 2 slices per day – only wholegrain or rye bread allowed.
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Eat within 30 minutes of waking to kick start the metabolism.
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On rising – a cup of nettle tea or hot water with slice of lemon.
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Nettle Tea is a diuretic which can help to get rid of excess water. A slice of lemon in hot water is supportive for the digestive system so is a good start to the day and can help to ease constipation. Both can help with reducing stomach bloating.
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Choose from:
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40g porridge – made with skimmed or water;
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200g of low fat natural yoghurt with 100g mixed berries;
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2 egg omelette with grilled mushrooms and tomatoes; or
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1 slice rye or wholemeal toast with 1-2 poached, boiled or scrambled eggs.
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Choose from:
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2-3 tbsp of natural yoghurt and handful of berries;
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Fruit – 1 x Apple, 2 x Clementine or 1 x Medium Banana;
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Handful of dried apricots; or
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Handful of plain nuts (brazil nuts, walnuts, cashew or almonds)– approximately 25g (avoided salted, honey roasted).
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Choose from:
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Grilled/roasted Chicken or Turkey and Avocado Salad (½ avocado and 100g grilled chicken or turkey with various salad leaves, peppers, cucumber). Serve with 3 tbsp of cooked cous cous or quinoa;
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Feta cheese and Quinoa Salad – 40g quinoa (dry weight) cooked according to pack. Slice ½ medium avocado and add to the quinoa along with cucumber, salad leaves and 25g of crumbled feta cheese and 1 tbsp of mixed seeds;
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Beetroot and Feta Cous Cous Salad – prepare 80g cous cous according to the packet. Once ready, add 2 x chopped baby beetroots, 30g crumbled feta. Serve with salad leaves, peppers and cucumbers;
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Prawn & Egg Salad – 100g prawns plus one boiled egg served with salad leaves, cucumbers, olives, and peppers and 40g quinoa;
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Chicken Pita – 1 x wholemeal pita, served with 100g chicken breast and salad leaves, cucumbers, peppers;
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1 x wholemeal toast with 2 x poached eggs; or
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1 x sweet potato with 150g low fat cottage cheese or small tin of baked beans (low sugar and salt) and salad.
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Choose from:
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1 x tbsp houmous or 2 tbsp low fat cottage cheese served with handful of carrot sticks or other vegetable dippers’;
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Small tub of low fat natural yoghurt;
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2 x oatcakes with small amount of houmous or low fat Philadelphia;
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1 x apple plus 2-3 brazil nuts (only if not had nuts in the morning); or
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100g prawns.
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Unless stated for the first two weeks aim not to have any carbohydrates such as rice, quinoa etc with evening meals. After 2 weeks add a portion of one of the following with each meal.
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Choose from:
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40g (dry weight) wholegrain rice, bulgar wheat or quinoa PLUS:
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Ham and mushroom omelette – made with 2 eggs, plus a handful of chopped ham and unlimited mushrooms. Serve with steamed asparagus or fine green beans and salad;
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Chicken or prawn stir fry – stir fry peppers, beansprouts, mushrooms and mange tout. Serve with 150g chicken (turkey) breast or 150g prawns;
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1 x roast chicken (or turkey) breast fillet served with roasted vegetables – butternut squash, mushrooms, onion, courgettes and salad;
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Medium baked sweet potato served with chilli – chilli to be made with 100g lean mince per portion. Serve with 2 x veggies. Can also be served with either sweet potatoes wedges (par boil and then roast in the oven in a small amount of oil) or 40g wholegrain rice;
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BBQ steak with 2 x vegetable skewers plus unlimited salad;
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Monkfish stew (see Bootcamp Recipes page coming soon);
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Tex-Mex rice and chicken (see Bootcamp Recipes page);
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Tarragon chicken with bulgar wheat and broccoli (see Bootcamp Recipes page); or
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Stuffed chicken Breast (see Bootcamp Recipes page).
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Watch out for Week One’s exercise plan and the Bootcamp pages, launching tomorrow PM on the wedding blog, as well as some very handy food and exercise log pages.
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Let’s do this Brides Up North!
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To read more about the thinking behind the 12 week Brides Up North Bootcamp plan and Jenny, from Motive 8 North, who is guiding you and this wedding blogger through it – click here.
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IMPORTANT: Remember to consult your GP before starting any fitness or diet plan. Brides Up North and/or Motivate 8 North will not be held responsible in the event of illness or injury. Brides Up North Bootcamp is entered into completely at your own risk.
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Brides Up North UK Wedding Blog © 2011
Motive 8 North is a Brides Up North Featured Supplier
Contact Brides Up North to submit your business as a Featured Supplier
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