Our Top 5 Fat-loss Tips

EAT BREAKFAST EVERYDAY  

Our parents told us this everyday as we ran out the door to catch the bus on an empty stomach. They were right! Breakfast kick starts our metabolism and keeps our energy levels up throughout the morning. Without breakfast we’re sluggish and our bodies go into starvation mode, storing as much fat as they can because that’s what they do in times of famine. Start the day with a protein rich breakfast and you will ward off the mid afternoon/evening cravings! A healthy breakfast does not include Nutrigrain, Fruitloops or any sugary cereal. Eggs are a fantastic option at breakfast, along with home made muesli or porridge with berries, nuts and seeds added!lifestyle

GET PLENTY OF SLEEP

Getting between 6-8 hours of sleep a night not only benefits our mental alertness and mood, it boosts our immune system and that’s when our bodies repair themselves and build lean muscle, and lean muscle burns more calories at rest. The less time spent in bed asleep the less time the body has to achieve all these functions. Turn off the TV, get off social media and go to bed early. Early to bed, early to rise.

JUST DRINK WATER

This is a no brainer. If you are going to make any changes to your nutrition do this first. Give up all sugary drinks- THEY ARE THE DEVIL! Do not waste calories on sugary drinks, save them for your food. This not only reduces body fat it reduces your risk of disease including type 2 diabetes. Drink 2 litres of water per day, more when its hot and when exercising.drink more water

EXERCISE CONSISTENTLY AT A HIGH INTENSITY

You will often hear us say though a workout “the higher the intensity the more fat you will burn”. This is true. There’s no point turning up for a workout and staying inside the comfort zone. Get the most calorie burn and smash it! Results here at Crabtree Fitness have shown that those who consistently show up to our bootcamp sessions gain the best fat-loss results.  sweat

EAT NUTRIENT RICH WHOLE FOODS

It’s pretty simple. EAT LESS CRAP!!! Cut out the processed food and include nutrient rich whole foods in your daily regime. The bulk of our diets should be…..plant based products, dairy and lean meats. If it comes out of a packet or through your car window it’s not nutrient rich, even if it contains lettuce and has green on the packaging. Consistency here is key.shitty food

We’re not bullshitting you, we say, we do and its working out ok for us!

Protein With Each Meal

I’m pretty sure we can call our term 1  lifestyle change a success. Boy, did we see some positive results from swapping white to brown.

At first, it was met with fear. “How on earth am I going to get my family to swap from the comfort of the fluffy white carbs to the enemy, brown, fibrous, nutritious carbs?” But do you know what? By the end of term most people had successfully transferred themselves and their families (including reluctant husbands) over to consuming nutritious products like wholemeal bread, wholemeal pasta, quinoa, brown rice and even wholemeal flour.

Many boot campers noticed a difference on the scales and a subtle change in energy levels as well as identifying a cleansing of the digestive system with regular bowel movements (I know, “Gross” I hear you say). All of these results are contributing to an improved quality of life, as well as a reduced risk of disease and illness. It’s really important that we continue on with this lifestyle change for the rest of our lives and keep it part of our “normal”.

So this brings us to our lifestyle change for term 2. I guess the title gives it away, we will be ADDING PROTEIN TO EACH MEAL.

In a previous post (How much protein do we need? November 2012. Please go back through the archives and re-read so I don’t have to repeat myself too much.) I talked about the importance of lean protein in our diets and the crucial role that it plays in repairing cells, helping with muscle growth (another word for toning up, ladies) and keeping us feeling fuller for longer. And we know that by feeling fuller for longer we are less likely to overeat at meal times because we are not “starving hungry”.

Strength + protein

What foods contain protein? Never fear I have the answer to your question below. It can be difficult to include protein in each meal if you are living on a high carbohydrate diet, so some may find this more challenging than others. Breakfast is quite often a stumbling block for protein. (there isn’t much protein in vegemite on toast). Who says we need to have toast or cereal for breakfast. Its just a picture painted by Kelloggs, Sanitarium or Sunicrust to sell their product. Just run down to the river and catch a salmon to cook up for brekky. Just kidding, instead you could include some of the foods listed on the tables below. I found these on the internet and they are really informative if you’re not sure how much protein you are consuming.  I

SCRAMBLED EGGS

Ingredients; Remember the shop once, chop once. This is much easier of a morning if you stick to that piece of advice and have the veggies pre-chopped in the fridge.
2 eggs
mushrooms, sliced
onion, diced
red capsicum, diced
cherry tomatoes, halved
97% fat free bacon diced
small slice of low fat feta, crumbled
zucchini, diced
spinach
Spray a hot non-stick pan with olive oil and stir fry your veggies, except spinach. When cooked add you eggs and feta. Stir until egg cooked (about a minute) and add spinach at the end. Serve with cracked pepper.
Scrambled
ROLLED OATS WITH NUTS AND SEEDS
Ingredients;
Rolled oats (the less processed the better)
frozen berries
milk
goji berries
your choice of nuts and seeds
I used; pepita seeds, flaxseeds, sunflower seeds, chia seeds with some walnuts crumbled over the top.
 Cook the rolled oats as per instructions but throw the goji berries in at the start of cooking, this makes them plump.
When cooked sprinkle with frozen berries and cover with your nuts and seeds.
porridge
So for all you boot campers out there, try and get your 1g of protein per kg of bodyweight in everyday, spread out over all your meals. If you’re not doing this already you will notice a difference in your hunger and it will also aid in your recovery. You should notice that you recover quicker and are able to work at a high intensity for longer. And its all a bonus if we a preventing those nasty cravings for sugary foods!!
I will keep posting high protein recipes for you so that we can easily transition ourselves the same way we did with our white to brown lifestyle change. Remember this is not a challenge it is a permanent lifestyle change, if you are finding it too difficult adjust to it slowly. I know you can do this. 🙂  Jac

Swap White For Brown

I’ve been keeping this a secret for a few weeks now, but I can finally spill the beans. This year (2013) is going to be the year of LIFESTYLE CHANGE here at Crabtree Fitness.

No “diets” and no “challenges” (after all, a challenge is only short term and then we tend to go back to our old ways). This is about motivating and encouraging you to make positive lifestyle choices so you reach your full potential. These lifestyle changes will guide you to your fat-loss goals whilst achieving the best outcome for your health and well being.

No one will be forced to make these changes but encouraged by the information provided. It will complement a fit and healthy lifestyle. After all, nutrition and exercise work together to get the best results.

Our lifestyle change for our first block will be swapping from white to brown (i’m not talking about the colour of the towels in the bathroom here). These products are mainly carbohydrate foods. I’m talking about white (fluffy) carbs. Cakes, pastries, biscuits, white bread, white pasta, white rice, white wraps etc. and swapping to wholemeal/whole grain varieties of these products. Things like brown rice, wholemeal bread, wholemeal pasta, wholemeal wraps, you get the picture.Image

These products are all from the supermarket, no need for the health food store. Sometimes you need to search as they are hidden on the top or bottom shelves. Baker’s Delight bread is made from 100% wholemeal flour unlike some of its opposition. Some breads can be made with half and half as a cost cutting measure, so it pays to check. Wholemeal grain bread is a better choice than white grain, so try for the brownest option.

If you’re already eating brown carbs, that’s awesome, maybe you could concentrate on your portion size if you are not meeting your fat-loss goals.

The reason I’m trying to influence this swap is because of what happens to these carbs once inside our bodies. Carbs are our main fuel source (they give us energy). When we consume fluffy carbs they give us a quick burst of energy and are burnt up really quickly. BUT what is not used ends up being stored as fat .

It’s a different story when we consume brown or wholegrain carbs. They are much slower to burn and give us a longer lasting fuel supply to keep us going for longer periods of time, hence cutting back on cravings. They are also packed with fibre which is indigestible and rather than ending up in the fat cells it ends up in the toilet.

We still need to watch our portion control on any carbs and the best time to consume them is after we have exercised so they can refuel the body after our energy stores have been depleted. So if you are looking for fat-loss cut back on the fluffy carbs and go for the brown ones to get the results you are after.

I would love for all my campers to give this a crack and choose one brown thing at a time to swap. Going for a complete change will be too hard and set you up for failure. My kids only know wholemeal now and it’s a “normal” part of their life. Why don’t you try and make it part of your “normal”.

I’m including a wholemeal lasagne recipe I whipped up last night and the kids wanted MORE

Wholemeal Lasagne

1 packet of wholemeal lasagne sheets

500g lean beef mince

1 jar of low sodium pasta sauce (i know, I cheated!)

Tablespoon of olive oil

all vegies finely diced

6-8 button mushrooms

1 large carrot

1 red capsicum

1/2 a zucchini

1 onion

clove of garlic

chilli to your liking

1 tub of low fat ricotta (I used a 250g tub but you could go bigger)

handfull of low fat shredded tasty cheese

a sprinkle of parmesan

Preheat oven to 180 degrees and spray your lasagne dish with olive oil. I browned the vegies in the olive oil removed and then browned the mince. Add the veggies back and add sauce. Simmer for a couple of minutes . You may need to add a bit of water so it’s not so thick. To your dish add one layer of meat one layer of ricotta one layer of sheets repeat twice finishing with the sheets covered in a mixture of tasty and parmesan cheese. This gives it a really crispy top (which the kids saved until last). Cook in the oven for about 45 minutes and whallah!!Image

Good luck with it and I will be checking in on you. And welcome aboard to all our new campers starting this week. It’s great to have you as part of team Crabtree Fitness.

Be good and choose wisely,

Jac