Shopping list week 1

• 7 apples
• 1 pack of dates
• Almond milk
• oats
• 2 packs of spinach (only if you are doing smoothie for breakfast)
• chia and flaxseed
• Pack of wholemeal wraps
• 2 packs of mushrooms
• 4 yellow peppers
• 4 red peppers
• 6 limes
• garlic cloves
• brown rice
• 3 heads of broccoli 
• carrots
• 2 pack of seeds of choice (sesame, pumping sunflower)
• fresh herbs (coriander, parsley, oregano, thyme etc)
• green beans
• 7 leeks
• onion
• 10 zucchini or courgettes
• 2 packs of tomato (about 8 or 10)
• celery
• Apple vinegar
• tiny teatox (optional)
• If you train heavy have your usual whey protein as I will still drink mine after working out
• If you decide to go 75-25% then get 1 piece of chicken, 1 of fish and 1 egg. (mix and match 3 animal protein in total)

Snacks:

 For my own snacks I am going to go for almonds, fruit (bananas) and will have the option for strawberries with peanut butter. So my ingredients for snacks will be:

• 1 pack of almonds
• 1 pack of straw berries
• handful of bananas
• peanut butter

BUT FEEL FREE TO CHOSE YOUR OWN SNACKS WITH THE OPTIONS I GAVE

Shopping list week 1

• 7 apples
• 1 pack of dates
• Almond milk
• oats
• 2 packs of spinach (only if you are doing smoothie for breakfast)
• chia and flaxseed
• Pack of wholemeal wraps
• 2 packs of mushrooms
• 4 yellow peppers
• 4 red peppers
• 6 limes
• garlic cloves
• brown rice
• 3 heads of broccoli 
• carrots
• 2 pack of seeds of choice (sesame, pumping sunflower)
• fresh herbs (coriander, parsley, oregano, thyme etc)
• green beans
• 7 leeks
• onion
• 10 zucchini or courgettes
• 2 packs of tomato (about 8 or 10)
• celery
• Apple vinegar
• tiny teatox (optional)
• If you train heavy have your usual whey protein as I will still drink mine after working out
• If you decide to go 75-25% then get 1 piece of chicken, 1 of fish and 1 egg. (mix and match 3 animal protein in total)

Snacks:

 For my own snacks I am going to go for almonds, fruit (bananas) and will have the option for strawberries with peanut butter. So my ingredients for snacks will be:

• 1 pack of almonds
• 1 pack of straw berries
• handful of bananas
• peanut butter

BUT FEEL FREE TO CHOSE YOUR OWN SNACKS WITH THE OPTIONS I GAVE

Week 1: 21 day detox challenge

21 Day Detox Challenge

• No cheat meals allowed for the 21 days
• If you want to do 75% vegan 15 % non vegan you can add 1 egg, 1 piece of chicken and 1 piece of fish to any of your meals. This means 3 portions of protein in the whole week that is all.
• We will start 3rd of November which is a Monday and will finish 23 of november which is a Sunday. That day you can finish your Sunday with a cheat meal if you wish.
• Be prepared to loose at least 10 pounds
• Focus and lets get ready to look fabulous for the month of December

BREAKFAST

Option 1: Place all ingredients in your nutribullet, blend and enjoy. You can add 2 teaspoons of coffee for some caffeine if you wished. If you don't have the nutribullet you can just blend on the blender

Option 2: Chop up a big apple, place into a bowl add 1 cup of vegetable milk and top with a tablespoon of chia seed, 1 of flaxseed, coconut flakes, 1 date chopped to sweetened up and you can add 2 or 3 walnut halves chopped for crunchiness.

LUNCH:

Option 1: Chop up mushrooms, onion and garlic and place into a bowl. squeeze lime juice into it and let it "cook" for 15 minutes. In the mean time spread your avocado halve into your wholemeal wrap and add your chopped peppers, the mushrooms and add sea salt and pepper wrap it and you can toast it on a pan or under the grilled if you wish. Serve with a raw salad of lettuce or spinach, cucumber and tomato. Dressing for the salad: 1 tbsp of apple vinegar, juice of a lime, sea salt and black pepper.

*wrap must be 120 calories max. Don't have this wrap every day. Have it for at least 3 or 4 days and mix it with option 2 for the rest of the week.

Option 2: Cook some brown rice and serve 1/2 of a cup of it. Stem all the vegetables. Blend the juice of a lemon with fresh coriander or any herb you like. Place rice on a plate, top up with vegetables, lemon & herb mixture and 1/4 cup of seeds. Seeds are your choice, it is important you add seeds as they are a source of protein and good fats. You can add sunflower, pumpkin and sesame seeds.

DINNER

Option 1: If you have spiralizer the use it to creat the zucchini "pasta" If you don't have one I suggest you invest in one or else just chop them very finely. You can boil the zucchini for 3 or 4 minutes if you wish. Is better raw so this diet works better. Because when you boil vegetables some of their properties are lost. So create your zucchini pasta. Sauté on a pan the rest of the vegetables with a tablespoon of coconut oil and place in top of zucchini. To make sauce blend a mango, spring onion, ginger and the juice of a lime and pour in top of vegetables. Serve and enjoy.

Option 2:

Saute all ingredients (except for the pumpkin seeds) with coconut oil on  a sauce pan and cover up with water. You can add stock cube that contains no sodium and is vegan. You can find this stock cubes in a health shop. If you want to use this stock then season with fresh herbs, sea salt and pepper. let vegetables boil until tender. Blend and serve on a bowl. Top up with a handful of sesame or pumpkin seeds. 

SNACKS

Choose 2 of any of this a day. One for your middle morning snack and one for the middle of the evening.

Snack 1: 12 almonds or 6 walnut halves or handful of cashew nuts
Snack 2: A full avocado with a few lime drops, sea salt and pepper
Snack 3: A pice of fruit (1 banana, 1 apple, 1 peach, 1 cup of strawberries etc)
Snack 4: 6 asparagus cooked on a pan with a bit of olive oil, sea salt and pepper
Snack 5: 1/2 betroot chopped, 1 carrot chopped, lime juice, top up with some seeds enjoy
Snack 6: 1 piece of wholegrain toast with 2 slices of avocado on top
Snack 7: 1 cup of strawberries with 1 tablespoon of peanut butter.

Week 1: 21 day detox challenge

21 Day Detox Challenge

• No cheat meals allowed for the 21 days
• If you want to do 75% vegan 15 % non vegan you can add 1 egg, 1 piece of chicken and 1 piece of fish to any of your meals. This means 3 portions of protein in the whole week that is all.
• We will start 3rd of November which is a Monday and will finish 23 of november which is a Sunday. That day you can finish your Sunday with a cheat meal if you wish.
• Be prepared to loose at least 10 pounds
• Focus and lets get ready to look fabulous for the month of December

BREAKFAST

Option 1: Place all ingredients in your nutribullet, blend and enjoy. You can add 2 teaspoons of coffee for some caffeine if you wished. If you don't have the nutribullet you can just blend on the blender

Option 2: Chop up a big apple, place into a bowl add 1 cup of vegetable milk and top with a tablespoon of chia seed, 1 of flaxseed, coconut flakes, 1 date chopped to sweetened up and you can add 2 or 3 walnut halves chopped for crunchiness.

LUNCH:

Option 1: Chop up mushrooms, onion and garlic and place into a bowl. squeeze lime juice into it and let it "cook" for 15 minutes. In the mean time spread your avocado halve into your wholemeal wrap and add your chopped peppers, the mushrooms and add sea salt and pepper wrap it and you can toast it on a pan or under the grilled if you wish. Serve with a raw salad of lettuce or spinach, cucumber and tomato. Dressing for the salad: 1 tbsp of apple vinegar, juice of a lime, sea salt and black pepper.

*wrap must be 120 calories max. Don't have this wrap every day. Have it for at least 3 or 4 days and mix it with option 2 for the rest of the week.

Option 2: Cook some brown rice and serve 1/2 of a cup of it. Stem all the vegetables. Blend the juice of a lemon with fresh coriander or any herb you like. Place rice on a plate, top up with vegetables, lemon & herb mixture and 1/4 cup of seeds. Seeds are your choice, it is important you add seeds as they are a source of protein and good fats. You can add sunflower, pumpkin and sesame seeds.

DINNER

Option 1: If you have spiralizer the use it to creat the zucchini "pasta" If you don't have one I suggest you invest in one or else just chop them very finely. You can boil the zucchini for 3 or 4 minutes if you wish. Is better raw so this diet works better. Because when you boil vegetables some of their properties are lost. So create your zucchini pasta. Sauté on a pan the rest of the vegetables with a tablespoon of coconut oil and place in top of zucchini. To make sauce blend a mango, spring onion, ginger and the juice of a lime and pour in top of vegetables. Serve and enjoy.

Option 2:

Saute all ingredients (except for the pumpkin seeds) with coconut oil on  a sauce pan and cover up with water. You can add stock cube that contains no sodium and is vegan. You can find this stock cubes in a health shop. If you want to use this stock then season with fresh herbs, sea salt and pepper. let vegetables boil until tender. Blend and serve on a bowl. Top up with a handful of sesame or pumpkin seeds. 

SNACKS

Choose 2 of any of this a day. One for your middle morning snack and one for the middle of the evening.

Snack 1: 12 almonds or 6 walnut halves or handful of cashew nuts
Snack 2: A full avocado with a few lime drops, sea salt and pepper
Snack 3: A pice of fruit (1 banana, 1 apple, 1 peach, 1 cup of strawberries etc)
Snack 4: 6 asparagus cooked on a pan with a bit of olive oil, sea salt and pepper
Snack 5: 1/2 betroot chopped, 1 carrot chopped, lime juice, top up with some seeds enjoy
Snack 6: 1 piece of wholegrain toast with 2 slices of avocado on top
Snack 7: 1 cup of strawberries with 1 tablespoon of peanut butter.

Canellini Beans Health Benefits & Recipes

Cannellini beans are  one of the least glycemic beans, and this low GI rating is responsible for many of the health benefits of cannellini beans. The glycemic index is used to rank foods based on how they affect your blood sugar levels. When you eat foods with a high GI value (e.g. white bread, potatoes, and sugary breakfast cereals), you blood sugar will be sent up in a hurry as these foods break down with ease in the body. After peaking, the blood sugar levels drop dramatically. This volatility in blood sugar levels has been implicated in the etiology of many health problems such as insulin resistance and diabetes, increased sugar cravings, abnormal changes in mood, lack of energy, gain fat, hypertension and heart disease.

In contrast to high glycemic foods, low GI foods such as cannellini beans metabolize slowly, and provide steady energy for hours following their consumption. This in turn helps stave off cravings for sugary foods and control mood swings.

What's more, foods with a low glycemic score can help you shed off pounds, especially around the waist. When the carbohydrates in your food prompt an increase in your blood sugar levels, a pancreatic hormone called insulin is secreted by the body. Insulin helps remove excess sugar from the blood by driving sugar into the body's muscle and liver cells where it can then be used as energy or stored for later use. After consumption of a high GI meal, however, there is usually far more sugar in the blood stream than the liver and muscles can handle. To get rid of that extra glucose, insulin promotes its storage as fat in your body's adipose (fat) tissues. By contrast, low GI foods such as cannellini beans do not cause large increases in blood sugar and insulin levels, resulting in little energy being stored as fat.

Cannellini beans have a detoxifying effect on the body & are supercharged with antioxidants

Cannellini beans are a goldmine of antioxidants which are molecules that provide numerous health benefits. Antioxidants are thought to protect your skin and the rest of your body from free radicals, destructive atoms that invade and damage cells. The destructive actions of free radicals have been linked to the development of a number of degenerative conditions and diseases. These include cardiovascular diseases, thrombosis, atherosclerosis, immune system problems, Alzheimer's disease, arthritis, certain types of cancer, diabetes, and even dementia.

Beans are belongs to the legume family which they are very high in protein but the are higher on their carbohydrates content so If you are trying to lose weight use this as your carbohydrate and don't mix it with other carbs such as corn, bread, potato etc as this MIGHT sabotage your progress or goal.

100 grams of beans contain:
96 calories
0.6g of fat
12.5g of carbohydrates
7.1 g of protein
6.3 grams of fibre

Recipes:

You can buy cannellini beans in a can or else you can buy bean as it is and prepare them yourself which involves soaking them over night and boiling them with water for about and hour and half in a low temperature. Either way this beans are very healthy. If you buy canned ones make sure they are in water. No salt, not oil, no sugar or other ingredients added.

You can prepare loads of recipes with this beans here is a few examples:

Bean salad: simply heat up a sauce pan and sauté some vegetables such as onion, red peppers and add parsley. Add beans and serve either warm or cold. Delicious, add sea salt and black pepper.

Bean soup: Theres is a lot of recipes for bean soup but my favourite is beans and chorizo. You simply sautee onions, garlic, peppers and tomato. Add beans and cover up with water. Once boiling add stock cube or spices and bring heating down. Add previously fried chorizo and plenty of herbs such as parsley or coriander. Delicious and very warming.

Beans Burger: This burgers are so yummy and easy to make. You just have to blend beans adding onion, garlic, herbs, celery, carrot, peppers. Blend everything as it is. It paste is too thick then add a drop of water. Form burgers and into the grill or cook on the sauce pan.

Chocolate protein Balls: Great recipe I have for this. Head over to my Instagram to check it out. Will do and post today.  If you don't follow me on instagram follow me as: @momfitnessdiary

Canellini Beans Health Benefits & Recipes

Cannellini beans are  one of the least glycemic beans, and this low GI rating is responsible for many of the health benefits of cannellini beans. The glycemic index is used to rank foods based on how they affect your blood sugar levels. When you eat foods with a high GI value (e.g. white bread, potatoes, and sugary breakfast cereals), you blood sugar will be sent up in a hurry as these foods break down with ease in the body. After peaking, the blood sugar levels drop dramatically. This volatility in blood sugar levels has been implicated in the etiology of many health problems such as insulin resistance and diabetes, increased sugar cravings, abnormal changes in mood, lack of energy, gain fat, hypertension and heart disease.

In contrast to high glycemic foods, low GI foods such as cannellini beans metabolize slowly, and provide steady energy for hours following their consumption. This in turn helps stave off cravings for sugary foods and control mood swings.

What's more, foods with a low glycemic score can help you shed off pounds, especially around the waist. When the carbohydrates in your food prompt an increase in your blood sugar levels, a pancreatic hormone called insulin is secreted by the body. Insulin helps remove excess sugar from the blood by driving sugar into the body's muscle and liver cells where it can then be used as energy or stored for later use. After consumption of a high GI meal, however, there is usually far more sugar in the blood stream than the liver and muscles can handle. To get rid of that extra glucose, insulin promotes its storage as fat in your body's adipose (fat) tissues. By contrast, low GI foods such as cannellini beans do not cause large increases in blood sugar and insulin levels, resulting in little energy being stored as fat.

Cannellini beans have a detoxifying effect on the body & are supercharged with antioxidants

Cannellini beans are a goldmine of antioxidants which are molecules that provide numerous health benefits. Antioxidants are thought to protect your skin and the rest of your body from free radicals, destructive atoms that invade and damage cells. The destructive actions of free radicals have been linked to the development of a number of degenerative conditions and diseases. These include cardiovascular diseases, thrombosis, atherosclerosis, immune system problems, Alzheimer's disease, arthritis, certain types of cancer, diabetes, and even dementia.

Beans are belongs to the legume family which they are very high in protein but the are higher on their carbohydrates content so If you are trying to lose weight use this as your carbohydrate and don't mix it with other carbs such as corn, bread, potato etc as this MIGHT sabotage your progress or goal.

100 grams of beans contain:
96 calories
0.6g of fat
12.5g of carbohydrates
7.1 g of protein
6.3 grams of fibre

Recipes:

You can buy cannellini beans in a can or else you can buy bean as it is and prepare them yourself which involves soaking them over night and boiling them with water for about and hour and half in a low temperature. Either way this beans are very healthy. If you buy canned ones make sure they are in water. No salt, not oil, no sugar or other ingredients added.

You can prepare loads of recipes with this beans here is a few examples:

Bean salad: simply heat up a sauce pan and sauté some vegetables such as onion, red peppers and add parsley. Add beans and serve either warm or cold. Delicious, add sea salt and black pepper.

Bean soup: Theres is a lot of recipes for bean soup but my favourite is beans and chorizo. You simply sautee onions, garlic, peppers and tomato. Add beans and cover up with water. Once boiling add stock cube or spices and bring heating down. Add previously fried chorizo and plenty of herbs such as parsley or coriander. Delicious and very warming.

Beans Burger: This burgers are so yummy and easy to make. You just have to blend beans adding onion, garlic, herbs, celery, carrot, peppers. Blend everything as it is. It paste is too thick then add a drop of water. Form burgers and into the grill or cook on the sauce pan.

Chocolate protein Balls: Great recipe I have for this. Head over to my Instagram to check it out. Will do and post today.  If you don't follow me on instagram follow me as: @momfitnessdiary