Week 5 - Diet and Exercise

Week 5 - Monday, 14th June 2010

2 Litres of Water spread out over the day.

Exercise: Walked for 45 minutes


Breakfast - Time: 10.30 am
1 slice Home made pizza
1 cup Earl grey tea with trim milk

Updated blog for last week. Now to refocus!!!


Lunch - Time:

1 Whole Tuna and Mayo sandwich on white bread
1 Medium Trim Cappuccino

Out in city having a job interview so limited choice.

Dinner - Time:

Lemon Honey Chicken Salad:
140 grams Chicken Breast
135 grams Mixed lettuce, red capsicum, cucumber, tomato, shredded coconut
Sprinkle Fresh Coriander
Sprinkle Fresh Mint
Sprinkle Shallots
1 tspn Dark Soy Sauce
1 tspn Apple Cider vinegar
1 whole Lemon juiced
2 tblspns Honey
Sprinkle Plain Flour
1 tblspn Olive Oil
1 tblspn Sesame Seeds
1 tblspn Sunflower Seeds
50 grams Pumpkin Seeds

Pre heat oven to 200 degrees. Roll Chicken in flour that you have seasoned well with salt and pepper. Add honey, soy, lemon juice and vinegar to a baking dish and put over hot plate on stove to warm the honey so you can mix the sauce together. Once combined coat the chicken pieces in the sauce and put in the oven till chicken is cooked through and blackening a bit on top. Turn at least once during cooking. About 20-30 minutes or so total. The sauce should be thick and coating the sides of chicken. Add to the washed salad and herbs chopped to taste and drizzle olive oil on top. Remember to make more for tomorrows lunch.

2 tblspns Flaxseed Oil



Week 5 - Tuesday, 15th June 2010

2 Litres of Water spread out over the day.

Exercise: 20 minute walk


Breakfast - Time: 11.30am
3 Whole Crumpets with jam and butter
¼ cup Caramel Latte


Lunch - Time: 2.45pm

Lemon Honey Chicken Salad:
130 grams Chicken Breast
135 grams Mixed lettuce, red capsicum, cucumber, tomato, shredded coconut

Make as per last nights dinner.

1 can Diet Coke


Dinner - Time:

Thai Beef Salad:
140 grams Beef Sirloin Steak
145 grams Mixed Lettuce, Red and Green Capsicum, Cucumber, Red Onion, Cherry Tomatos
Sml Handful Cashew Nuts
Sprinkle Fresh Coriander
Sprinkle Fresh Mint
Sprinkle Fresh Basil
Sprinkle Shallots
Sprinkle Chopped Red Chilli
1 tblsn Fish Oil
1 tspn Soy Sauce
1 tspn Sesame Oil
1 whole Lime Juiced
1 tspn Sugar
1 sml Garlic clove crushed
½ cm Ginger grated
½ tblspn Olive Oil

Mix fish oil, lime juice, soy, sesame oil, sugar, garlic, ginger and olive oil together. Add salt and pepper to taste. Pour a little over steak and marinate for as long as possible, say 1 hour. Chargrill the steak in a hot hot pan sprayed with olive oil spray till outside blackened a bit. Leave to rest for 10 minutes while you make the salad then slice into thick strips. I like to chop the salad into long strips and toss in teared up herbs and nuts. Then toss the remaining salad dressing on and top with sliced beef strips.

1 can Diet Coke
1 sml Lite yoghurt Ice Cream
1 handful Rice Crackers




Week 5 - Wednesday, 16th June 2010

2 Litres of Water spread out over the day.

Exercise: Walked 1 hour


Breakfast - Time:

None


Lunch - Time:

Handful Turkish Delight
1 large Chocolate Chip Cookie
1 can Sprite Zero
1 medium Caramel Latte - trim

Out and about… I’m such a dag when it comes to sugar. I think I binged because I hadn’t had breakfast.


Dinner - Time:

Green Chicken Curry soup:
140 grams Chicken
145 grams Bean sprouts, cabbage, carrot, broccoli, beans
1 tblsn Green curry paste
½ tin Lite Coconut Milk
½ cup Chicken Stock
Sprinkle Coriander
2 whole Spring onions

Fry chicken till browned. Add curry paste and fry for 1 minute. Add in coconut milk and stock. Add vegetables and boil till cooked. Serve in bowl with lots of coriander sprinkled on.



Week 5 - Thursday, 17th June 2010

2 Litres of Water spread out over the day.

Exercise: Walked 30 minutes


Breakfast - Time:
2 whole Crumpets with butter and jam
1 mug Lite Caramel Latte


Lunch - Time:

1 medium Trim Caramel Latte


Dinner - Time:

Chicken Satay Spring Rolls:
140 grams Chicken mince
145 grams Onion, Bok Choy
2 whole Spring onions
Sprinkle Coriander
2 tblsns Satay paste
1 tspn Soy Sauce to taste
½ cup Lite Coconut cream
½ packet Spring roll sheets
½ cup Big Cous Cous

Pre heat oven to 200. Fry minced chicken and onion in hot pan till cooked. Add spring onion, satay paste, coconut milk and soy. Cook for a few minutes till sauce is quite thick. If you leave it too runny it will wreck the rolls. Wrap the meat and onion in spring roll sheets and bake for 10-15 minutes till crispy and browned. Serve with Big Cous Cous and steamed Bok Choy with a dash of lite soy.




Week 5 - Friday, 18th June 2010

2 Litres of Water spread out over the day.

Exercise: 30 minutes walking

Breakfast - Time:

1 whole Bacon, Egg and onion sandwich
1 medium Trim Latte
1 cup Earl grey tea


Lunch - Time:

1 medium Caramel latte
2 whole Crumpets with jam and butter


Dinner - Time:

At book club so had a few nibbles, grapes and olives.

5 bottles Beer – Carlton Green
½ whole Thin and crispy Peperoni Pizza

I know I know…



Week 5 - Saturday, 19th June 2010

2 Litres of Water spread out over the day.

Exercise: None today


Breakfast - Time:

4 whole Crumpets with golden syrup, butter and jam
1 cup Early grey tea


Lunch - Time:

none


Dinner - Time:

Take away Thai.
Satay beef and rice
Chicken Massaman and rice

Bad choices I know I know.




Week 5 - Sunday, 20th June 2010

2 Litres of Water spread out over the day.

Exercise: walked for 1.5 hours.


Breakfast - Time:

none


Lunch - Time:

2 whole Crumpets with jam and butter
1 cup Tea


Dinner - Time:

Out and about in Takapuna then Ponsonbary ery however u spell it.
3 little Meat balls with tomato
½ small Platter of dips and breads
½ bowl Vegetarian Natchos
1 mug Balieys Hot Chocolate
1 schooner Beer – Heiniken
2 scoops Hazelnut ice cream
2 scoop Chocolate hazelnut and yogurt and cherry ice cream in a cone

oh dear me… ice cream day.. .tops off a crap eating week.