THE MAGIC FORMULA FOR WEIGHT LOSS

What’s the magic formula for weight loss?

Do you want to know the secret of success with my B-Fit clients?

It’s all about percentages and numbers.

Nope. Nothing to do with calories or counting them (you’ll know by now at B-Fit we don’t waste our precious lives counting calories when we can just concentrate on consuming nutrients).

The magic formula for weight loss is 90/10 if you’re just starting out and 80/20 if you’re maintaining your current weight and body shape.

But what do these ratios mean? 

Let’s get one thing straight first before I reveal the big secret. I don’t believe in diets. Dieting and depriving yourself of the things you love = cravings which leads you to give into your cravings and ultimately feel like a failure.

I don’t want any of my clients to feel like a failure. It’s a horrible feeling. So I have this magic formula:

For those looking to lose weight

90% eating what you should be, to stay on plan. Whether you’re following the B-Fit B-Fabulous 21 Day Weight Loss Plan, the B-Fit 7 Step Plan or not, you should be aiming to hit your nutrition goals 90% of the time.

So that leaves 10% and this 10% is very important. In order to not deprive yourself and give into cravings or binge, 10% of the time have a little of what you fancy. Whether it is that glass of wine or that small piece of chocolate, just do it and then do it knowing it’s OK and it isn’t going to hamper your success.

For clients who are maintaining their weight

I recommend the magic formula of 80% staying on plan and 20% of what you fancy.

80% eating what you should be, to stay on plan. Whether you’re following the B-Fit B-Fabulous 21 Day Weight Loss Plan or not, you should be aiming to hit your nutrition goals 80% of the time. 20% of the time, have fun let go, eat what you like but remember your formula, remember your goals.

Want some help and advice on how you can make that 90 or 80% of the time the best , healthiest and nutritious choices for you? Get in touch and arrange a FREE B-Fit chat with me. It’s completely confidential, informal and friendly. It might just be the best decision you make today! Text me to book your place 07748 298728.

80-20-food-rule

FRIDAY NIGHT CHINESE

Life is all about that magic formula and having a bit of what you fancy. How about making you own Chinese meal this Friday. Tastes even better than the takeaway and contains no MSG, no added chemicals or preservatives and won’t leave you feeling bloated the next day. It’s also super easy to make!

King-Prawn-Foo-Yung

King Prawn Foo Yung

Serves: 2

Time: 30 mins

Ingredients

300g Raw peeled King Prawns 

3-4 eggs (beaten)

Large handful of beansprouts 

Half of 1 onion (sliced)

Handful of peas (quickly blanched from frozen)

2 tbsp olive oil

Method

1) In a shallow non stick pan, heat the oil on high until you see a slight smoke, fry the prawns for 2-3 mins. Remove the prawns from the pan.

2) Fry the onions for 2mins then add the beansprouts.

3) Put the prawns followed by the peas and season to taste.

4) Add the eggs, turn the heat down to medium, and stir until cooked through.

PIZZA YOU CAN EAT WITHOUT THE GUILT!

pizza-copy-565x376This recipe switches traditional pizza up completely allowing you to indulge in this most-craved food without all the added nasties!

Time: 30 mins

Serves: 4

Ingredients

Base

1 cauliflower Olive oil

2 eggs

150g organic parmesan cheese

1/2 tsp fennel seed

Pinch of caraway seeds

1-2 cloves finely chopped garlic

2 tsp dried Italian herbs

Toppings:

Chopped tomatoes, goat’s cheese, quality organic meats, seafood and any vegetables you like

 

Method

1)            Preheat the oven to 230°C. Break the cauliflower into florets, place in a food processor and pulse until the texture resembles rice.

2)            Heat 1 tsp of olive oil in a frying pan and fry the cauliflower rice until cooked (approx 5 mins). Allow to cool.

3)            Brush a baking tray with olive oil. In a bowl, combine the cauliflower, egg, and cheese. Press evenly onto the tray. Sprinkle with fennel, caraway, finely chopped garlic, oregano and parsley. Bake for 15-20 minutes or until golden.

4)            To the base, add your favourite toppings. Place under a grill at a high heat just until toppings are browned.

 

CELEBRITY SECRETS TO LOOKING SO GOOD!

Celebrities. Yes a lot of their pictures do possess a certain amount of photoshopping and they do have trainers, nutritionists and life coaches… but so can you. You don’t have to be a celebrity and earn celebrity money to make lifestyle changes that will make you look younger, feel amazing and have people think that YOU’RE the celebrity!

So, let us start with nutrition and let you into some of the superfoods that our favourite celebrities swear by.

1. GREEN JUICE

517126305SG074_The_Academy_Gwyneth Paltrow might look in her twenties but the blonde beauty is in fact 42. She has revealed that one of her beauty secrets is kale juice. “I’ll make a juice with kale, lemon juice, water, and a little agave,” says Gwyneth who is renowned for her healthy habits. I am a huge advocate of green juices and smoothies and they feature heavily in my B-Fit B-Fabulous 21 Day Weight Loss Plan. They’re packed full of goodness (though I would swap agave with a little green apple or pear).
 

2. NATURE’S SUNSHINE LIQUID CHLOROPHYLL

Lucy-Mecklenburgh-in-a-white-bikini-on-holiday-in-Dubai
Spotted in the possession of The Only Way is Essex star Lucy Meck, Nature’s Sunshine Liquid Chlorophyll is one of my MUST USE products. Liquid chlorophyll helps increase the quality of red blood cells, improving the efficiency of oxygen transportation via red blood cells around the body. It is a powerful antioxidant and helps alkalise the body.

 

3. WALNUTS AND RAISINS

alicia-silverstone-042614spWhen it comes to reaching for a pick-me-up, health campaigner and movie star Alicia Silverstone can’t get enough of walnuts and goes for organic from farmers markets where possible. “They’re fresh and organic – so much better than store bought walnuts,” she explains. “I get them from the same vendor who sells organic, non-sulfur raisins. The combo is so delicious for a quick snack. The key is to look for non-sulfured raisins. You can sample them at your local farmers market.”
 

4. PEA PROTEIN PLUS

26F50A0200000578-3010081-image-a-85_1427233542061Many a celebrity use protein to help keep hunger at bay, promote muscle growth and fat loss. I use Nature’s Sunshine Pea Protein Plus for its superior, organic and natural ingredients. No added acidic whey and cheap bulking agents here! Add to your smoothies, oats or almond milk for a quick and filling post workout drink.
 

5. GREEN TEA

829ff4b4f5194e927b3729ed43679273A drink high in antioxidants which aids digestion, curbs appetite, evokes a sense of calm and even prevents illness, green tea is loved by Fergie (who is reported to down the drink before every performance), Oprah and Lady Gaga. It’s a teacup powerpack!
 

6. COCONUT WATER

Gisele_Bundchen2Successful icons like Madonna, Gisele Bundchen, Elizabeth Banks and Alexis Dejoria swear by coconut water as a great go-to refreshment, and its not difficult to see why. It’s not only fat- and cholesterol-free, it also packs more potassium than a banana. The Jamaicans use it as a heart tonic and the United Nations’ Food and Agriculture Organization says it’s full of natural electrolytes. No wonder it is great for refueling and hydrating on the go.
 

7. A HANDFUL OF RAW VEGGIES

VenusWilliamsJul2010When running low on body fuel, Venus Williams is renown for stocking up with a grab of vegetables. Packed full of minerals, natural, fat-free and great for gut digestion, this is a quick and easy snack that will get you back on track in no time. And no need to cook – preserve those vitamins by going raw!
 

8. SLICED APPLES AND HONEY

CzcfL1wKGd45HNQy0nwpJgjrThe snack of America’s leading lady, Michelle Obama, sliced apples and honey can give your body a natural boost of energy when you start to feel yourself flagging. While Michelle gets her honey from The White House beehive, a good organic local honey can work just as well. Ancient Olympic athletes also ate honey to enhance their performance, so imagine what it might do for you! A variation on this is apple with honey and nut butter, which can provide healthy fats, fiber, protein and phytochemicals also.
 

9. WATER

Jessica_Alba_SDCC_2014Jessica Alba is often asked how she looks so good while being so busy, and her answer is usually the same. She drinks three liters of water a day. Beyonce is also known to drink a lot of water to keep her active. A natural way to help cleanse your body from waste and toxins, water improves the absorption process of vitamins and minerals, aids digestion, speeds up your metabolism, increases your energy levels and leaves your skin glowing. What’s not to love?!
 

10. DARK CHOCOLATE

mirandakerr1When Mirander Kerr reaches for a boost, she turns to high quality dark chocolate. Packed full of antioxidants (which help to remove free radicals), and vitamins and minerals (potassium, copper, magnesium, iron) to support good health, dark chocolate is also good for the heart, helping keep blood pressure relaxed. It’s time to indulge!

HAVE YOU TRIED 61 DIETS?

Untitled 2According to a survey compiled in 2012, the average 45 year old has tried a staggering 61 diets in an attempt to lose weight, yet obesity is on the rise with the number of people diagnosed as obese doubling in the last decade.

Why is it on the rise? Because DIETS DON’T WORK. OK, I hear you cry. “So what does?”

There was an article in the Waitrose magazine this weekend (it’s well worth grabbing a copy and having a read) about the ‘clean eating’ generation

Did you know, the most successful debut cookbook was not from Nigella or Jamie or Gordon, but from a 24 year old author of the clean eating bible Deliciously Ella. This book is the number one cookbook on Amazon and Ella’s website has attracted over six million hits. So why all the interest? Why is she so popular? Because Ella has a secret. A secret to sustained long term weight loss.

Her secret? Eating whole, unprocessed and organic foods is the secret to her health. In 2011 she was admitted to hospital in chronic pain, with doctors taking four months to diagnose her with tachycardia syndrome. Six months of conventional medicine saw no change for Ella so she instinctively decided to give up processed foods and see how that made her feel. She saw an immediate improvement and was back to normal within 18 months. Ella continues to live by these rules, just like I do, and is an advocate for ditching faddy diets and calorie counting and instead concentrating on eating fresh, unprocessed, nutrient dense foods instead.

Eat-Clean

Let me ask you this question. Do you know anyone who has ever said that eating whole, unprocessed foods has made them feel terrible? You’ve probably got a friend, that one who eats what you call “super healthy”. Has this way of life failed them?

Now think of all the friends who have tried certain quick fix diets. Shakes, pills, calorie counting, points, sins, low fat, high protein. The list is endless. How many of these friends stuck to this? How many lost the weight and kept it off?

Lily Simpson is the author of Detox Kitchen Bible and also runs an extremely successful catering company of the same name that specialises in ‘food that makes you feel amazing’. Again, it’s the same ethos that I follow. Yes, it might take a few days for your taste buds to get used to no sugar, unprocessed foods and eating clean but trust me, once you reclaim those taste buds, the world is your oyster when it comes to food. Eating clean WILL make you feel amazing. And look amazing too. I can also show you how it tastes amazing. I am the world’s worst cook and so I really invest time in testing really easy and simple recipes that not only pass the taste test, but they are extremely nutritious and most importantly they are easy to prepare and cook. It’s why I give you a recipe of the week each week on my newsletter. I want to make things as easy as possible for you.

So how can you jump on this clean eating bandwagon? Firstly, you need to realise that this bandwagon is here to stay and it’s a long haul journey for life. Diets don’t work. Let me repeat that. DIET’S DON’T WORK. Adopting a better lifestyle does work and that starts with food and a little bit of the right exercise.

ceoglam.com_
Not sure where to start? You could follow in the footsteps of Lorraine, Caroline, Jenny or Lesley and many more and start with my B-Fit B-Fabulous 21 Day Weight Loss Plan which will teach you how to enjoy the right “clean “ foods for life, ditch the diets and enjoy a bit of the right exercise without spending hours in the gym. This program/ plan is otherwise known by my clients as ‘Gaynor’s detox’ and really is the best way to kick start a brand new you. What would you give to feel healthier? What would you give to have more energy and feel less tired? What would you give for glowing skin and radiance? And as a bonus, what would you give for the fat loss that comes with this kick start plan?

Give me an hour of your time, and I’ll give you the answers to all those diet myths and untruths that have been causing you to fail, and messing with your metabolism and making you feel unhappy in yourself. I’ll help put you on a new path to feeling fitter, lighter, happier and the very best version of you.

And the price? An hour of my time is free. I’ve got one free B-Fit one-to-one session available this week. Want to claim it? Text or email me 07748 298728 gaynor@b-fit.uk.com

MANGO AND SESAME QUINOA

Mango and Sesame Quinoa

This is a great recipe for any time as it’s clean, delicious and nutritious.

A great one for anyone doing my B-Fit B-Fabulous 21 Day Weight Loss Plan. I love the way this recipe combines the sweetness of Mango with savoury flavours like tamarin and sesame. The avocado makes this dish lovely and creamy whilst the lemon adds a tang for the taste buds. It only takes 15 minutes to make too.

d-460x460

Ingredients

  • 2 servings of quinoa (about 120g)
  • 1 ripe mango
  • 1 ripe avocado
  • 4 tablespoons of sesame seeds
  • 100g of pomegranates
  • 1 lemon
  • 2 tablespoons of tamari
  • Salt and pepper

Method

Start by cooking the quinoa, once it’s cooked allow it to cool.

While the quinoa cools, peel the mango then chop it into bite sized pieces. Then cut the avocado into the same size pieces and mix these together in a bowl with the sesame seeds, lemon juice, pomegranates, tamari, salt and pepper. Once the quinoa has cooled then mix this into the bowl too and serve.

ASPARAGUS, TUNA AND WHITE BEAN SALAD

The beautiful vegetable asparagus is well in season at the moment and we are blessed in Merseyside to he home of arguably the best variety in the world.

This tasty tuna, asparagus and white bean salad can be prepared in a large batch and prepped for lunches days in advance. It is very healthy, delicious and nutritious. Just make sure you use Formby asparagus… you won’t be disappointed!

recipe-image-legacy-id--338595_11Ingredients

  • 1 large bunch asparagus
  • 2 x 200g cans yellowfin tuna steaks in water, drained
  • 2 x 400g cans cannellini beans in water, drained
  • 1 red onion, very finely chopped
  • 2 tbsp capers
  • 1 tbsp olive oil or hemp oil
  • 1 tbsp red wine vinegar
  • 2 tbsp tarragon, finely chopped

Method

  1. Cook the asparagus in a large pan of boiling water for 4-5 mins until tender. Drain well, cool under running water, then cut into finger-length pieces. Toss together the tuna, beans, onion, capers and asparagus in a large serving bowl.
  2. Mix the oil, vinegar and tarragon together, then pour over the salad. Chill until ready to serve.

12 WEIGHT LOSS TIPS FOR LAZY PEOPLE

OK, so lazy people is a bit far. I’m not calling you lazy at all but for those of us who do admit to being a bit lazy, or even falling into that trap from time to time, here’s 12 ways to make weight loss a little easier.
 Lazy-workout

12 Weight Loss Tips for Those of us Who are Lazy

1. Drink water instead of your usual drink. Not only will this hydrate you adequately, but will have all round health benefits, reduce bloating and make your skin look better. You can have one treat drink every day, but try avoid alcohol excessively.
2. So you REALLY can’t resist an ice cream, those chips or that bag of sweets? Honestly? You really can’t? Then ask for what you want and get in the habit of asking for “a small portion”. Just get a little one. Small as possible.
3. Use your household chores as a full body workout. Hoover with long sweeping movements. Squat when you load the washing machine, or check the oven. For an amazing workout scrub a floor by hand or take floor cloths under hands and feet and polish on all fours, sliding hands and feet in a plank formation to polish the floor and get an amazing ab workout at the same time.
4. Exercise in front of the telly – Use the free exercise videos I give you each week in my newsletter. Do these in every ad break if you can’t continue it through your favourite TV show.
5. Instead of using the remote, get up and change the channel on the telly.
6. Get plenty of sleep. Go to bed earlier, rather than staying up and getting bored in front of the TV. Sleep is key to weight loss as it regulate cortisol levels, responsible for fat storage particularly round our tummies.
7. When seeing friends, go for a walk rather than go for lunch. Doing something active together will save your waistline and your wallet.
8. Always stand up when you are on the phone. Pace around. Keep moving and active. If at home, clean at the same time you’re on the phone. If out and about, walk but if on the roads watch out for the traffic!
9. Park your car at the furthest end of the carpark. You will save time space-hunting and you will get that additional bit of movement in.
10. Always take the stairs, rather than the escalator or the lift. Stair climbing is fantastic exercise and great for bum and thighs.
11. While waiting for the kettle to boil, do squats. Challenge yourself, how many can you do before the kettle boils?
12. Any time you have to sit, try to sit bolt upright, with your chest gently lifted and shoulders back. It’s great for posture. It burns more calories than just slumping.  And it can make you feel super positive too.