Thai Beef Salad

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1tbsp Fish sauce

1tbsp melted coconut oil or olive oil

500g sirloin steaks fat trimmed off.

Black pepper to season

(Optional cashew nuts warmed in the oven to serve)

4 tbsp. soy sauce

2tbsp honey

3 tbsp. olive oil

1 red chilli deseeded and sliced

1 crushed garlic clove

1tsp fresh ginger grated

Juice and zest 2 limes.

1tbsp rice vinegar

 

150g broccoli sliced

I carrot cut into julienne

I thinly sliced onion.

 

  • Mix together fish sauce and coconut oil/olive oil. Coat both sides of the steaks with this then leave to marinade for 5 mins at room temp.
  • Heat frying pan. Sear both sides of the steak for couple of mins. Take off heat and stand for 5-10 mins before thinly slicing.
  • Make the dressing by mixing together the ingredients and stand it aside.
  • Place broccoli in boiling water and blanch for couple of mins.
  • Place all veg into a bowl with a little dressing and some black pepper and coat the veg. Add strips of beef and some more dressing. Sprinkle over some nuts to serve. Serves 4.

Calories 427 kcal.

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Moroccan Lamb Tagine

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2 tbsp. coconut oil/butter/lard

2 onions diced

1kg boneless leg of lamb chopped into casserole sized pieces

4 garlic cloves

150g pitted black olives

400g can of chickpeas drained and rinsed

Handful of pitted dates250 ml Pomegranate juice

250ml stock (chicken or beef)

1 tsp. powdered cumin

1tsp ginger

1tsp turmeric

½ tsp. cinnamon

Sea salt and pepper to season.

  • Preheat oven to 150⁰c /300⁰f/gas mark 2
  • Heat oil/butter/lard in casserole dish and fry onion and spices for a minute. Add the lamb and stir until lightly golden. Add the rest of the ingredients and stir
  • Bring to the boil then place the casserole to the oven. Cook for 2 hrs. or until lamb is tender. Serves 8.

Calories

311 kcal.

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Healthy Fruity Flapjacks

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150g                       reduced fat butter + some to grease.

150g                       ready to eat soft stoned dates

3tbsp                     Apple juice

30g                         finely chopped, toasted nuts

100g                       ready to eat dried Apricots

225g                       porridge oats

 

Pre-heat oven to 190⁰c Gas mark 5. Grease and line a shallow 17 ½ cm square tin with baking paper.

Put dates and apple juice into food processor and whizz until smooth.

Melt the butter over a low heat, and stir in date puree mixture and the remaining ingredients to combine.

Press the mixture into prepared tin and press down well.

Bake for 20-25 mins until golden.

Take out of oven and set aside to cool approx. 10 mins. Cut into squares while still warm then leave to cool completely.

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Ginger Salmon

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4 Salmon fillets

6 tbsps. Soy Sauce

2 tsp. Grated Ginger

Mix all the ingredients together and coat the Salmon and leave to marinade for approx. 20-40 mins. Then grill the Salmon for about 12-15 minutes.

Serve with either salad or stir fried vegetables and noodles.

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Cod with Red Wine Sauce

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Cod with Red Wine Sauce.

3oz unsalted Butter

6oz thick piece Cod

2oz Celery

2oz Carrots

2oz Onion            all the veg finely chopped.

Pinch of ground All-spice

Pinch ground Cloves

Pinch of Nutmeg

Pinch Curry Powder

1 Pint Red Wine

1 Pint Chicken Stock

1 tsp. Sugar

1 tbsp. Plain flour

Salt and Pepper

 

2oz Dried Puy Lentils

10 fl. oz. Fish stock

1 Clove

1 bay Leaf

2 Slices of Onion

½ tsp. Salt

 

For the Sauce.

Add Carrot, Celery, Onion and Spices to 2 oz. Butter and fry for about 10 mins. Add Red wine, Stock, Sugar and ¼ tsp. Salt bring to the boil and reduce till it’s well concentrated then strain and keep warm. If making sauce in advance re-heat gently.

For the Lentils.

Put all the ingredients for the lentils into a pan and simmer until tender, drain and remove the clove and bay leaf.

Brush a little olive oil over the Cod and season the fish for approx. 12-15 mins depending on the thickness of the fish

While the fish is cooking mix 1oz of butter with the flour to make a soft paste and then take the sauce that you have kept warm or reheated and whisk in the paste a little at a time. Simmer until sauce smooth and thickened.

Serve your fish on a bed of the Puy lentils with the sauce poured over the top or drizzled around the sides.

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Chef Kerry’s Roasted Vegetable Pasta Sauce

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2 x Aubergines

4 x Courgettes

1 of each pepper (red, yellow, Green)

1 x full head of Garlic

2 x Carrots

4 x Sticks of Celery

4x large Red Onions

Bunch of fresh Basil

2-3 tins of chopped Tomatoes

½ pint Vegetable stock

Salt and Pepper.

 

Pre-heat oven to 180 ⁰c Gas Mark 4.

Chop all the vegetables roughly (except basil).

Place into roasting tin and season.

Put into its oven and roast for 20 mins stirring frequently. Remove from oven and add tinned tomatoes and vegetable stock and place back into the oven for another 20 mins until vegetables soft.

Remove from oven and allow to cool slightly and blend, then rip basil apart and stir through sauce.

Once fully cooled either use or freeze.

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Chef Kerry’s Classic Chicken Curry

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1 Kg Skinless chopped Chicken

Salt and Pepper

1 Onion chopped

2 tsp. crushed Garlic

2 tsp. grated Ginger

1 x bunch fresh Coriander

1x tbsp. Curry Powder

1 tsp. of ground Cumin,

Ground Coriander,

Ground Cinnamon,

Ground Paprika.

½ tsp. crushed Cardamom Seeds

¼ tsp. ground Cloves and ground Turmeric

400g chopped Tinned Tomatoes

300ml Chicken Stock

A spray or tsp. of Olive oil

Some Natural Yoghurt.

Spray a pan with Olive oil and place over a medium heat adding the Onion and fry for 5-6mins until starting to brown.

Stir in the Ginger, Garlic Curry powder, Cumin Coriander, Cinnamon, Paprika, Cardamom seeds, ground Cloves, and Turmeric and fry for 1-2 mins.

Add the Chicken and cook for 2-3 mins until sealed and add the tomatoes and stock.

Bring to the boil and cover tightly then reduce the heat to low and simmer gently for 40-45 mins stirring occasionally.

Remove from the heat and add chopped fresh Coriander and Natural Yoghurt if required.

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Chef Kerry’s Butternut Squash,Chicken and Lentil Curry.

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1 lb. Chicken breast – chopped

1 x Onion –chopped

1 x Red Chilli – chopped

1 x Red Pepper-chopped

1 lb.Butternut Squash – chopped

3 1/2oz Red Lentils

1 x tbsp. crushed Garlic

1x tbsp. crushed Ginger

½ lb. chopped Carrots

½ lb. chopped Veg. e.g. (Broccoli, Cauliflower etc.)

3 x tbsp. Curry Powder

2x 400g cans chopped Tomatoes

7 floz Stock

14 oz. Frozen Peas

Fresh chopped Coriander

Salt and Pepper

 

Get all the vegetables and Chicken chopped and prepared. Place all ingredients into a large Saucepan except Coriander. Stir well and bring to the boil then turn down to a simmer for 20-25 mins.

Keep Stirring occasionally, add seasoning and continue to cook until lentils and vegetables are cooked through.

Freezes well.

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Beetroot and Chocolate muffins

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225g                       beetroot.

75g                         cocoa powder

175g                       plain flour

2tsp                       baking powder

225g                      sugar

3                           eggs

3 ½ foz                  oil

3 ½ foz                  Apple juice

Pre heat oven to 180 ⁰c , Gas Mark 4.

Wrap the beetroot loosely in foil and set aside for about 30 mins. Allow to cool then peel and chop roughly.

Turn the oven up to 200 ⁰c gas 6.

Sift the Cocoa, flour, baking powder and sugar into a bowl.

Put the eggs, beetroot, oil and apple juice in a blender until smooth.

Add the beetroot puree to the dry mixture and mix well.

Divide mixture between muffin cases and bake for 20-25 mins

 

Freezes well.

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Ways to weigh yourself

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Of course with the intensity of the bootcamp you will see quick results, but we want you to maintain or even progress beyond this weight loss. The intensity of the bootcamp cannot be sustained indefinitely especially without the luxury of Sensei Lisa or Lahra on hand to shout and motivate us.

Realistically if you are not on a bootcamp, a sustained weight loss plan should take around 2 months to see any significant improvement( longer without exercise). So you must be patient and consistent with yourself and do not have unrealistic expectations.

We would encourage , that after bootcamp you would engage in some sort of regular exercise and practice sensible eating habits and will continue to see improvements in your physique. Remember though exercise caution if you are not used to being so physically active and if you have an injury, or health condition, are extremely overweight or are older than the age of 35. Most things can be worked around though, so use common sense, advice from your GP and our trained team of Instructors.It is easy to become a bit obsessive with the scales when on a weight loss plan, but scales can only tell you part of the story.

They cannot tell you if you have in fact lost water weight, lost fat or muscle. They also cannot tell you if lost water and fat have been replaced with muscle which is better in the long-run. So other options can be employed to get a clearer picture in how your body shape is changing and how those numbers on the scales don’t give the full picture.

This is used to get a general idea of the Body Mass Index of person using their weight and height as an average within the context of a general population. It is useful when dealing with large groups of people for statistical purposes and is more telling than weight from the scales alone as it takes into account height too. The problem is it does not differentiate between muscle and fat weight, therefor can be misleading. Many a story has been told of people outraged as they have been classified in the obese section and they are clearly not. This usually happens to Atheletes or Body builders but can on occasion happen to others especially if they have “dense bones”.

BMI 25-29.9 = Overweight

30 + = Obese

35 + = Extremely Obese

Nutrition For Life (Hark and Deen 2005) Say having a BMI over 25 leads to an increase in LDL total cholesterol and blood sugar levels and the risk of high blood pressure also increases.

Waist to hip Ratio.

A good indicator is your body shape, really just where exactly your fat is distributed. An excess of Abdominal fat greatly increases the health risks than say for a woman who is pear shaped. Waist to hip ratio can be a better indication in health terms than weight alone.

Being apple shaped carries a greater risk due to the increase of fat near the internal organs and cardiovascular risks in particular are increased. These risks begin with a waist circumference

For Men – Above 94 cm(37 inches)

For Women – Above 80 cm (32 inches)

The ratio of waist to hip is the circumference of the waist as a proportion to the hips, this too can be used as an indication of health

For men +0.90 WHR

For women +0.85 WHR

So two different people can weigh the same but have two different WHR indicating differences in body fat presentation OR can have same WHR but be two different heights/weights. All you need for this is a tape measure and a calculator.

 

Digital Analysis Scales.

There are scales available (we have a set at the club) that can measure your weight, Muscle mass and how much water you carry and how heavy your bones are. These can be great for getting an idea of your bodies composition and the changes occurring due to exercise. However do not be too reliant on them. As it is an electromagnetic current that passes through your body it is subject to many variables that can affect the results. In general can be good to get an overall picture of changes as long as you try to use it under the same circumstances each weighing i.e in mornings before breakfast.

These are a preferred method of accurately measuring body fat for Body builders and Athletes or models. They can be incredibly accurate id done correctly. You have to pinch and measure certain areas of the body to get an idea of body fat percentages. You also have to use charts to work-out how much lee-way to give on Age and Gender and accuracy depends on the person measuring.

Your eyes.

Look at your body in the mirror, how do your clothes fit? Do you feel better in yourself, fitter and stronger? If so it is usually a good indication of health. Are you walking straighter, with better posture (which is slimming) due to a strengthened core through exercising.

Don’t get fixated on the scales, they tell only part of the story. You can use any of these methods to chart progress but in the end its how you feel and your health that counts. Weight can fluctuate daily which is you are better to do it under the same conditions each time and also why you cannot too hung up on what they say and obsessing over them won’t change a thing.

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