The Spartan 500 reps workout

Yesterday I didn´t want to work out… Happens to us all… So started looking for a new workout that was good, yet will take only 20 minutes or so… A quick fix…
Turns out the actors from the movie 300 (no, I haven´t seen it!) got ripped by a very simple to follow, yet difficult to perform, 300 reps workout. The original one includes gym equipment that I do not have at my house but the whole idea sounded amazing to me so I started “You Tubing” for it… And I found it! Fitness blender Spartan 500 Workout!

To be honest, it didn’t take me the 17 min it took the guy on the video. It took me 20 + another 5 walking along the living room waiting for my body to stop telling me I was gonna faint! (lol). Today I´ll go for it again, see if I can nail at least 30 secs less than yesterday. Highly recommended!! 😀

* Find the video + workout details here: http://www.fitnessblender.com/v/workout-detail/Spartan-500-Workout-500-Rep-Workout-Routine/d8/

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Vegan zuchinni pasta from the “Forgive me diet” experiment

One of the best discoveries of this diet experiment (the mango smoothie continues to be my #1!) was zuchinni pasta. I tried to follow Vegan Angela´s recipe for raw vegan alfredo sauce with zucchini noodles but that ended up been a waste of cashews, hopefully due to a lack of a proper food processor and not because I cant properly follow recipes… O_o

Since I already had the zucchinni pasta made (which takes ages but God-its-so-good-all-that-time-is-worth-it) I decided to have a modified version of Vegangela zuchinni pasta using what I had available and hoped for the best. And it worked!! 😀

Here are the main ingredients:

  • Zuchinni (1 big zuchinni per person shall be enough).
  • Garlic gloves
  • Chilli flakes
  • Tomatoes, cut in half or 1/4 (depending on the size…)
  • Olive oil
  • Pepper

Preparation:

  1. Use a fruit peeler to prepare the zucchini pasta (yes, just peel the skin off, discard and then keep on peeling and peeling in order to make the “pasta”)
  2. Heat olive oil in a frying pan, add garlic, chili flakes and saut for a minute.
  3. Add tomatoes, saut for another minute.
  4. Add the zuchinni, a bit of pepper (to taste) and saut all together for another minute.

I promess it´s all worth it!! This is the best no-carbohidrates pasta I have ever had, and I think it might even taste better!

Bon app tout le monde! 😉

César salad with chicken from the “Forgive me” diet experiment

From the “Forgive me diet experiment”, here goes the recipe for César salad with chicken.

For the dressing*: Make your own! Nothing you buy on a bottle will be as healthy as making your own.

  • plain Greek yogurt
  • olive oil
  • lemon juice
  • 1 clove garlic, pressed
  • salt and pepper

As per the salad, just chop Lettuce (any kind, just choose your favorite) and Spinach. The original César salad ussually have lettuce only; nevertheless, I´ll do 50/50 since spinach has more vitamins than lettuce, it makes you feel full for longer and it adds a bit of crispy… The crispy you are looking for when adding crutons to a salad you can get from fresh spinach. Adding thin slices of red onion makes it even tastier.

For the chicken, you can either grill it or just boil it with sea salt. In any case, don´t forget to cut it on small pieces.

Put all ingredients on a Tupperware and then shake it together. Make sure you use a recipient with a lit, just tossing it will not do the trick. If you don´t have a big recipient with a lit, then make sure you whisk the dressing ingredients together before adding to the salad.

Healthy trick: always shake ingredients for salad on a bowl instead of just tossing it. You will use a smaller amount of dressing when you make sure all ingredients are well combined.

Enjoy! 😀

*I based my dressing recipe on one from Canadianliving.com; but used smaller amounts of yogurt and olive oil and don´t use any cheese.

Mango coconut smoothie from the “Forgive me” diet experiment

As promised, Im now posting the recipes from day 1 of the “Forgive me” diet experiment.

Breakfast: Mango coconut smoothie.

This is by far one of the best ways I have started a day ever!!! Inspired by Dr. Ozz Mango Peach Lassi and due to the high prices on nectarines in Switzerland (not to mention they didn´t look sweet anyways), I came up with this smoothie:

Ingredients:

  • 1 mango, discard skin
  • ice
  • coconut milk
  • Ginger (use a lot, otherwise the smoothie will be too sweet due to the coconut milk)
  • a bit of pineapple if you have it

Directions: Blend until creamy.

*Dr. Ozz recipe included protein shakes which goes against my “clean eating” diet. His recipe was great inspiration though. (http://www.doctoroz.com/recipes)

This smoothie, I insist, it´s a must try!! 😀

Cheers,

Michelle

The “Forgive me” diet experiment

I know nothing about diets. I studied nutrition as part of my programme as a fitness professional; but not dieting. The last diet I got into was called the “Anuska´s diet”, I was 9 years old and overweight. I remember been sick on my stomach from eating nothing but onion and water soup for 2 days.

Me as a kid
Me as a kid

I don´t ever recommend people getting into fast diets that just make you lose weight in order to put it back on a week after; nevertheless, some diets do have a bright side and that´s that they teach you how to eat correctly. After my partner and I spend a weekend in Dublin having burgers, Irish breakfast and, of course, a pint of Guinness; we agreed to go on a strict 3 days healthy diet (as strict as we could! We do enjoy coffee every morning!).

As any human our times will do, first thing I wanted to do was googling for that perfect healthy diet; but, at least from a personal point of view, there´s no such a thing. Detox diets won´t work because your body is smart enough to detox itself. An express diet won´t work either because we weren´t looking for losing a kilo in 3 days just to put it back in 2. So, what should I google for?? And that´s when it hit me: The “forgive me” diet! That´s what we needed, a tailor made 3 days “forgive me body ´cus I have sinned” diet. Not to detox, not to lose weight not a diet per se but an eating regime to let the body know we are sorry for all that unhealthy ingestions while eating out for days.

With a bit of thought and time for research I came out with the perfect diet for ourselves, a mix of clean eating, vegetarian raw recipes and a bit of self-indulgence (only the bit we couldn´t let go). By following these rules you can make yourself your own tailor suited regime:

My shopping list
My shopping list

1. Don´t starve! Just eat lots of the right stuff if you have to, but do not starve.

2. Vegetables and fruits are basically “free tokens” you can use any time during the day. Although if you follow rule #1, you won´t need to have anything between meals.

3. Eat 5 times a day.

4. Drink looots of water.

5. Replace your usual drinks (coffee, black teas, bubbly water) with green tea or cold water with lemon.

6. Have no red meat.

7. Reduce dairy products and carbohydrates to the minimum.

8. Have minimum amounts of sea salt and no sugar.

9. Have no alcoholic beverages and reduce coffee to one a day or none.

10. Sleep at least 8 hours a night.

The initial food plan
The initial food plan

11. MOST OF ALL: Use as many “natural” products as possible. Vegetables, fruits, whole grains, unprocessed raw food. If you have to cook something, try grilling it or sauté it on a non-sticking pan with no oil.

Shopping list tips:

1. Look for recipes that use the same ingredients so you have no waste at the end, especially if you are going to buy in big packs/quantities.

2. Buy lots of red onion and lemon; it makes every salad taste better. Bell pepper might also do the trick.

3. Mix raw spinach leaves with your lettuce; it makes salads crunchier, makes you feel fuller, it doesn’t mess with the taste and has far more vitamins than having just lettuce.

4. Get whatever fruits are cheaper depending on the season, having bananas instead of apples might give you more sugar but that´s ok… the goal is just to eat healthy.

At the end, I came up with this:

DAY ONE:

Breakfast: Mango coconut smoothie.

Vegan zucchini pasta
Vegan zucchini pasta

Snack: Strawberries and plain yogurt.

Lunch: Green salad with grilled chicken.

Snack: A handful of carrot sticks and a mandarine.

Dinner: Grilled turkey, brown rice and broccoli.

DAY TWO:

Breakfast: Banana strawberry smoothie.

Snack: 1 whole-grain bread slice with cheddar cheese.

Lunch: Lettuce and spinach salad with salmon and chickpeas.

Snack: Mango and apple slices.

Dinner: Raw vegan zucchini pasta with tomato.

DAY THREE:

Tuna salad wrap
Tuna salad wrap

Breakfast: Porridge with berries and almonds.

Snack: 1 hardboiled egg and carrots.

Lunch: Tuna, avocado, tomato, lettuce spinach wrap.

Snack: Apple and mandarine.

Dinner: Fish tacos (with lettuce and spinach).

All recipes and findings on this experiment to come on my next post. Bon appetite! 😀