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Chilli coriander squid
Preparation: 10 mins
Cooking time: 15 mins
2 red onions, peeled, halved and cut
4 tsp flaxseed oil, plus extra
1 tsp balsamic vinegar
2 chillies, finely chopped
1 bunch of coriander, finely chopped
600g (1.3lb) pre-cut squid rings or
approximately 4 baby squid, scored and
1 punnet cherry tomatoes, halved
handful of kalamata olives
100g (3.5oz) rocket
50g (1.75oz) or large handful of parsley, roughly chopped
juice of 1⁄2 a lemon
Preheat oven to 180oC (350oF). Line a baking tray with baking paper. Place onion
on a baking tray. Drizzle with half the flaxseed oil and balsamic vinegar and bake
for 15 minutes. Set aside to cool.
Place chilli and coriander in a bowl with the squid. Toss together. In a separate
bowl, place cherry tomatoes, olives, rocket, parsley and onion. Heat oil in pan and
quickly toss squid for 2 minutes or until tender.
Add to bowl with salad and toss.
Drizzle with remaining flaxseed oil and lemon juice to serve.
Macronutrients per serve
Protein 28.7g (1.0oz)
Carbs 9.4g (0.3oz)
some oils and avocadoes) can actually
help you burn fat.
Getting your dopamine and serotonin
levels right can help control your moods
as well as balance other hormones such
as cortisol. Even better, the more we eat
foods that fuel and balance hormonal
activity, the better our body’s ability to
Of course, if you suspect you may
have some hormonal imbalances, it is
advisable to get your blood work done
with a health professional.
Note that if you have starchy foods
(or when you reintroduce them back into
the diet regularly, for example once you
have reached your target body fat), the
two optimal times to eat them are:
• within 30 minutes of training as it will
replenish the body’s glycogen stores
• at your evening meal as it will help
relax the body by releasing serotonin
and improving sleep.
Too much fructose can hinder
Fructose is a sugar that is found in large
quantities in processed foods in the form
of corn syrup, but it is also present in
y food philosophy is all about
lifestyle changes, not diets.
Nutrition is, without a doubt,
80% of the battle. Get that
right and you are cruising on the super
fat-burning highway. By focusing on
what you eat, you can take control of
your body and your health for today –
Protein is of utmost importance
Protein is made up of branch chain
amino acids that are vital for healthy
body function. They can also help
accelerate fat loss as put simply, protein
doesn’t stimulate insulin. I nsulin when
produced in high amounts from too
much sugar in the diet can lead to
fat storage, particularly around the
It is therefore absolutely critical that
you hit your protein targets daily (see the
Eat well, Stay lean
meal plan below for extra guidance). You
should be consuming:
• approximately 100 –120g of protein a
day for the average female
• approximately 240 –260g for the
As a general guide, there is
approximately 22–30g of protein in every
100g of raw animal meat and in one
whole egg, there is approximately 6g.
Our ancestors ate a lot of meat, plant-
based carbs, nuts and seeds and I don’t
know about you, but I don’t recall any
cavemen – or women! – with man boobs
or muffin tops.
In addition to hitting your protein
target in at least 4–5 meals throughout
the day, make consuming leafy green
vegetables a priority for your daily fibre
intake, along with grainless fibre sources
such as chia seeds or slippery elm.
If you are struggling to hit your
protein targets a good quality, easily
digestible Whey Protein Powder can help.
Use as a snack throughout the day (ie at
meal 2 or 4).
Choose your carbs and fats wisely
Eat right – and at the right time – to
improve your hormone health. Following
is some general advice to guide you on
your way that will help you regardless of
where you are storing fat.
Plant-based carbohydrates and good
fats in the morning can increase dopamine
levels. Dopamine is the hormone
responsible for attention and productivity.
Starchy carbs like sweet potato in
the evening can help release serotonin,
the feel-good hormone that helps you to
relax at night and sleep better, as well as
lower cortisol levels.
Good fats (such as unsaturated fats
from fish, seeds, nuts, leafy vegetables,
In winter the temptation to eat more comfort food can pile on the kilos.
But we can stay lean with the right nutrition, says personal trainer
‘ Forget fat-free. Good fats can
actually help you lose weight.’
Savoury superfood bowl
with poached egg
Preparation: 5 mins
(plus time to cook quinoa)
Cooking time: 20 mins
1 bunch asparagus, ends snapped off
1 garlic clove, crushed
100g (3.5oz) haloumi, sliced into 1 cm pieces
150g (5.25oz) quinoa, cooked as per
instructions on packet
handful of rocket
olive oil, to drizzle
salt (iodised or Himalayan)
freshly cracked pepper
sprinkle of paprika or cayenne
In a saucepan, bring enough water to a simmer to submerge the asparagus. Add
the asparagus and garlic and cook for 2 minutes or until asparagus is bright green
but still retains some crunch. Remove from the pan with tongs and cool under cold
water to stop the cooking process. Set aside.
To soft poach eggs, fill a medium size saucepan with water and bring to the boil.
Crack the eggs over a skimmer (poaching tool) to drain off the outer egg white.
Carefully place the remainder of the egg into the water. Repeat with the other egg.
Poach for 2 minutes or until the white is set.
Fry off haloumi in a non-stick frying pan over a medium heat until browned on
both sides. Fluff quinoa with a fork and divide between two bowls. Top with rocket,
haloumi, asparagus and a poached egg.
Drizzle with a little olive oil and sprinkle with salt, freshly cracked black pepper and
paprika (or cayenne) to taste.
Macronutrients per serve
Protein 19.8g (0.7oz)
Carbs 18.2g (0.6oz)
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