Women's Fitness

September2016 | womensfitness.co.uk 63

DINNER
YELLOW LENTIL SOUP
Combine half a tin of yello w
lentils with 300ml ve getable
stock. Add 1 roughl y chopped
onion 1 crushed garlic clov e
½ small sweet potato cut into
cubes ½tsp turmeric 1
deseeded chilli 1tbsp Greek
yogh urt. Liquidise until smooth
(you can add ex tra water to
achieve your desired
consistency) and garnish with
1tbsp choppedcoriander.

DAY 6
UPON WAKING
Cup of hot water with th e
juice of ½ lemon.
BREAKFAST
OVERNIGHT OATS
Combine 3tbsp oats with
4tbsp nut milk 2tsp ground
flaxseed 2tbsp Greek yoghurt
in a bowl and place in the
fridge the night before. In the
morning top with a handful of
blueberries ½ apple (grated)
and ½tsp cinnamon.
LUNCH
CHICKEN FLATBREAD
Fill 1 wholemeal flatbread
with 1 sliced ch icken breast
1 sliced beetroot ½ sliced red
pepper 50g watercress and
1tbsp Greek yoghurt.
DINNER
STEAK AND STEAMED GREENS
Pan-fry100g lean sirloin
steak. Serve with 100g

cabbage 50g peas and 50g

broccoli florets all steamed.

DAY 7

UPON WAKING

Cup of hot water with

the ju ice of ½ lemon.

BREAKFAST

HEALTHY EGGS FLORENTI NE

To make the ‘h ollandaise’

sauc e combine 2tbsp Greek

yogh urt with a pi nch of

mustard powder and a

squeeze of lemon juice.

Poach two eggs and toast a

wholegrain muffin then cut in

half. Spoon the sauc e on the

muffin. Top with th e poached

eggs and steamedspinach.

LUNCH

SALMON SALAD

Combine 100g watercress

2 slices of smoked salmon

torn into strips 1 small grated

carrot 30g grat ed cucumber

1 roughl y choppedcelery

stick ½ ye llow pepper cut

into cubes. Dress with th e ju ice

of ½ lemon and serve with

1tbsp guac amole.

DINNER

PEA AND MINT SOUP

Bring 200ml ve getable stock to

the boil. Add 1 roughl y chopped

onion 1 choppedgarlic clov e

1 finely di ced celerystick ½

small sweet potatocut into

cubes 2tbsp roughl y chopped

mint 30ml coco nut milk. Add

200g frozen peasonce the

sweet potatois softand then

liquidise until smooth.

SNACKS

Choose two snacks from the

listbelow daily. Have one mid

morning and one mid afternoon.

►Bananacrunch (blend 1

froz en bananauntil creamy)

and top with 1 crushed

oat bi scuit and 1tbsp

choppedmixed nuts

►50g strawberries and

1tbsp cashew nuts

►1 small pot of Greek yoghurt

and 1tbsp sunflower seeds

►100g kale crisps (bake on

a lowheat until crispy) and

top with ½tsp papr ika

►100g blueberries and

1tbsp Brazil nuts

►1 apple topped with

1tbsp almond butter

►1 small avocado

►1 cup of miso soup

►50g mangocut into sticks

►1 carrot cut into sticks

with 1tbsp houmous

►1 gree n smoothie (blend ½

avocado 50g spinach

leaves 200ml coco nut

water 2tbsp raspberries

2tbsp blueberries and ice)

►1 bananatopped with

1tbsp almond butter

►50g cucumber cut into

sticks with 1tbsp Greek

yogh urt and 4 black olives

►1 celerystick with 1tbsp

guac amole

These good-for-you

ingred ients are the

ultimate fi nds for

a better body

body-

frie ndly

foods

ENHANCE

SKIN TONE

A su ntan helps to

accentuate your body’s

best bits and youcan

actually eat your way to

a slig ht golden glow.

Orange-hued fruits and

vegetables like carrots

mangoes andsweet

potatoes ar e all rich in

beta carotene an

antioxidant that

enha nces the skin’s

colour and texture.

SHRINK YOUR BELLY

Prebiotic and

prob iotic foods like onions

oats garlic and Greek

yogh urt help to maintain

a healthy population of

good gut bacteria which

wards off digestion

issues and promotes

a flat ter tummy.

BLAST CELLULITE

Celluli te always

looks worse on

dehydrated skin. Healthy

fats like those found in

raw nuts seeds and

avocado hydr ate skin

cells help to smooth

out any uneven skin

texture and dimpling.

SUPERCHARGE

YOUR METABOLISM

Looking for a metabolism

kickstart? Include

spic es such as chilli

and turmeric in yo ur diet

as they will stimul ate

recept ors in the body to

burn of f calories instead

of storing them as fat.

Fast-track your goals

Three instant ways to look be tter

1

Exfoliate

regularly

Use a sugar-

based scrub

once a week

to minimise

celluli te. Use

slow circular

movements

starting from your

feet upwards

towards yo ur

heart to refre sh

and detoxify

your skin.

►Rituals The

Ritual Of Sakura

£19.50 Rituals

2

Fake your

glow

Apply a subtle

self-tanning lotion

to draw attention

to your best bits

and hide your

least favourite

body parts.

►Velvotan

The Original

Tanning Mitt

£2.99 Tesco

3

Keep skin

smooth

Be rigorous

about applying

a body lotion

everyday to keep

skin soft.

►Ragd ale Hall

Active Spa

Targeted Firming

Crea m £7.50

Marks & Spencer