Krys Lojek's Delicious Menu Plans

Hello Bountiful Hearts

Gosh darn we're so blessed to have the talents of Krys Lojek, our resident nutritionist and Belinda Eady, Balgowlah's most experienced PT, bar none.

It really was a colliding of the planets when I said to Belinda "I've got this idea that I can't get off the ground" and that Pocket-Rocket got so enthused about the idea, she nearly tripped up on herself! Such wonderful, contagious enthusiasm that woman has.

She roped in Krys to hear my idea and from that little boat shed in North Harbour Marina Bountiful Hearts finally grew wings.

Thank you guys for your wonderful support and enthusiasm. Just the kind of women you want with you on this fantastic journey.

I am following Krys' menu plans... during the week and then there's the weekend.

I don't think I'm alone when I admit to having certain "deviations" in the weekend eating. Firstly, it's a habit. Friday evening comes and there's a little sigh, a little loosening of the neck, jaw muscles and waistband!! I reach for a cold beer for hubby and I, and give all family members a handful of crisps - aahhhhhh. 

The trick is to allow yourself a deviation for one meal; enjoy it, take the time to chew or sip slowly, contemplate your week's achievements and how much you've relished your new health and fitness program. 

Maybe you've a big weekend planned and you end up having two "deviations". Just get up the next day and get back on track. Don't sabotage your hard work by throwing in the towel and saying "to hell with it". Tell yourself it's not a diet; you're not eating less but eating more of the right things. And then make yourself a huge green salad bowl and chow down.

Last weekend I didn't want to torture myself by watching the family eat pizza, so I revisited the cauliflower pizza recipe. It's been a disaster in the past. I guarantee my family will never go near a cauliflower pizza again! So with only my taste buds to please, I mixed and merged several recipes and came up with this:

I made a daikon radish and carrot salad to go with it. Delicious.

So the base recipe was:

1 whole cauliflower, processed in the blender til resembling rice

1/4 cup coconut flour

2 Tablespoons almond flour

1/4 teaspoon salt

A couple of tablespoons of fresh herbs, chopped

1/2 teaspoon garlic or onion powder (or a fresh clove of garlic crushed)

2 Tablespoons of yeast (this gave it a more authentic pizza dough smell & taste, but is optional)

2 large eggs, lightly whisked

Transfer the cauliflower "rice" to an oven set at 200oC and bake for 15 minutes. Cool.

Place cauli in a clean tea towel or doubled Chux cloth and squeeze out as much moisture as possible.

Transfer to a bowl and add all the other ingredients.

Spread mixture onto a pizza or oven tray, flattening with your hands to make a large pizza crust about 1/2 cm thick. I divided my mixture and froze the other half. Bake for 15-20 minutes.

Once baked, top it with your chosen "deviation" ingredients. I put on a washed rind cheese and some prosciutto. Because the flavours are so intense, you don't need much. 

Other ideas are sun-dried tomato pesto, asparagus, chicken (previously cooked), bocconcini, walnuts and lemon zest. 

Or tuna, anchovies, olives, feta, red onion and capers (salt alert!)

The point is, you can have a deviation, but it doesn't have to bomb all your hard work. Try to stick to the menu plan and you'll find that you actually don't want that Tim Tam, double scoop of ice cream or serve of hot chips. You will crave more of the good and satisfying food that you're making right in your own home.

Enjoy the journey.

The amazing benefits of circuit training

Hello Bountiful Hearts. We've just had our second training session at Millers Reserve. It's so beautiful down there. We're doing circuit work - for a fast and effective workout. Circuit training is great for women over 40 because it keeps the (bountiful) heart working hard. Then adding body weight resistance exercises increases muscle mass, which in turn revs up the metabolism. A healthy heart and more muscle will keep you toned and burn through those calories. 

Speaking of calories, please do share any of your concerns, issues and successes with the menu plan. I stick to a primal food plan (that is, paleo + dairy). It's worked wonders for my dodgey digestive system. So that's no grains, rice, legumes, beans, pulses and sugar. It's also a super easy whe it comes to baking - there's no creaming of butter and sugar. It all goes into the food processor and then into the oven. 

I always have a paleo bread sliced up in the freezer - perfect for my poached eggs and when my salad bowl just doesn't "touch the sides". Last weekend I created a new bread, inspired by a yummy one I tasted at the Fitness Expo.   

Here it is: 

Paleo Bread

Ingredients

·       230gms whole almonds or 2 cups of almond meal

·       1 zucchini

·       just a touch under ½ cup linseed or or flaxseed meal (or even a combination of both)

·       ½ cup sunflower seeds, preferably chopped up if you don’t have a processor

·       ½ cup pumpkin seeds, preferably chopped up if you don’t have a processor

·       ½ teaspoon salt

·       1 teaspoon baking soda

·       ½ cup arrowroot powder/tapioca flour

·       6 tablespoons butter (or coconut oil), melted and cooled

·       4 eggs

·       1 teaspoon apple cider vinegar

·       ½ cup greek plain yogurt (or *coconut cream)

·       whole flaxseeds, chia seeds or salt flakes to sprinkle on top (optional).

Instructions

If you have a food processor

1.     put the whole almonds in the processor and whiz until they become almond meal.

2.     Add the zucchini and whiz til your kids can’t tell it’s zucchini!

3.     Add the remaining ingredients, one at a time, processing after each ingredient is added.

If you haven’t got a food processor

1.     in a large bowl, mix the almond flour, flaxseed/linseed meal, chopped seeds, salt, baking soda and arrowroot powder

2.     in a saucepan, melt the butter and let cool for 5 minutes

3.     whisk melted butter together with the eggs, apple cider vinegar and yogurt

4.     using a rubber spatula, gently mix wet and dry ingredients to form a batter being careful not to over mix or the batter will get oily and dense

5.     pour batter into a loaf pan greased or lined with parchment paper. Sprinkle top with whole flaxseeds, chia seeds or salt flakes.

6.     bake at 180oC until a toothpick inserted into the center of the bread comes out clean, approximately 30-40 minutes

7.     let bread cool on a wire rack, cut into slices and serve

Notes

I separate my slices with some greaseproof paper and freeze them.
*coconut cream - thick coconut cream that forms on the top of a can of full fat coconut milk when left in the fridge for over 12 hours.

I put some of the mix in a ramekin as I thought there was too much mixture for one loaf pan.

The salt flakes were sparse but added such a kick to the flavour

Call or text me if you have any questions.

Cheers

Day Three - Great Energy

It's day three of our Bountiful Heart program.

Today the Bountiful Hearts partook in a rigorous exercise session - a good long warm up jog, some soul-soothing sun salutations and then a work out that consisted of 30 seconds of high intensity jump squats followed by 30 seconds of hi/lo plank repeated 10 times. Very sweaty. They finished the session with core conditioning exercises. 

They're finding Krys' menu plan very easy and sustaining. A few key tips are to keep some healthy snacks on hand when you are out and about. 10 almonds and an apple can get you through the afternoon until dinner time. I also drink lots of herbal tea when I get the late afternoon rumbles. Trying to get by without snacks is (obviously?) the goal, but that first week can be brutal; changing your diet significantly, increasing your energy expenditure and reducing your treats.

I stuck with the fruit, Healthy Seeded Mix and Coconut Berry Yoghurt all three mornings. It's tasty, fulfilling and on hand. 

I found some organic bolar blade roast on sale at Harris Farm Market and decided to make that my roast for the week. I pot roasted it, which made it so tender. The beauty of the pot roast is the jus it makes: carrot, celery, onion, bay leaf and thyme go in with the homemade chicken stock and the beef. Then it just bubbles away in the oven for several hours. I strained off the jus and skimmed off all the fat, before reducing it down in a saucepan. Such a delicate and delicious sauce to pour over the meat. Roasted pumpkin and steamed green beans completed the meal.

Tonight's dinner also came compliments of Harris Farm Market Seafood - Hoki. Cheap as chips, light, delicate and takes minutes to cook. I had some pumpkin left over from last night and added steamed greens and a coriander, pistachio pesto.

I did wake up in the middle of the night hungry last night... So I increased my fruit salad in the morning from half a banana to a whole one. But my energy levels are still high and I haven't had any munchies since. 

Since the article about Bountiful Hearts was published in the Manly Daily, we've had a great response to the program. I can't wait to introduce more people to such a great, healthy lifestyle.

Day One of Bountiful Heart

I wanted to blog our journey with the Bountiful Hearts.
So I am going to follow Krys Lojek's beautiful and bountiful menu plan in order to kick start some new habits (lemon juice and water when I get up in the morning rather than my beloved coffee) and re-establish some old habits (no dried fruit treats after dinner every night, just once or twice a week).

I love Krys' approach to food as I know it's the key to long-lasting healthy eating. If you fill up on the good stuff, you won't want, need or have to have the bad stuff.

The Bountiful Hearts were most courageous today, turning up at 5:45 to complete their pre-exercise questionnaire and strength test. That was followed by a seven minute H.I.I.T. and then a single round of conditioning for the legs and abs. Well done Hearts!

Breakfast started with a super smoothie bowl: frozen raspberries and blueberries, half a banana, almond milk, a large handful of kale and a dash of maca powder. All topped off with Krys' Healthy Seeded Mix and Berry Coconut Yoghurt (recipes in the previous blog) and some goji berries - just coz the colours looked pretty!

Lunch was a salad bowl. I love a salad bowl: tucking into a mountain of veggies. This one was zucchini strips, steamed broccoli, left-over roasted cauliflower, capsicum, 1/4 an avocado, 1 sardine (I'd usually have half a tin, but someone had been into the tin before me) and my tahini yoghurt dressing that I'd made to go with the cauliflower last night.

As a side dish to my roast chook last night, I'd made this adaption from the Donna Hay "The New Easy" recipe book: Moroccan Cauliflower Salad.
1 head of cauliflower cut into florets or thick steaks
2 T EVOO
Cumin and coriander seeds ground up
S & P
Toss these ingredients and place on a large baking tray lined with non-stick baking paper and roast at 180oC for 20-25 minutes or until golden.
Arrange several large handfuls of rocket on a serving dish and scatter cauliflower over this.

Make the super delicious tahini dressing with 1/2 cup plain Greek yoghurt, 2 Tablespoons tahini paste, 2 Tablespoons lemon juice, 1 small garlic clove finely minced, 1 teaspoon mustard, S&P and 1/2 cup of water. Shake well and drizzle the dressing over the veggies. Lastly scatter some parsley, raisins and capers over for tang and a wee bit of sweetness.

Dinner was supposed to be a Chicken Tray Bake, but I used up last night's roast chook and veggies.
I made a hash brown out of the roasted sweet potatoes by adding sauteed onion, garlic, chili and capsicum and bound it all together with an egg. I baked this til golden.

On top of the hash mash once it was baked, I placed roasted celery, carrot strips and broccoli (with some more of that great dressing), then I added some roast chook warmed through with some homemade tomato sauce. Quite experimental but yummy, healthy and filling.

My son looked at Krys' meal plan and noted that she hadn't included any desserts - not even a single one!! I'm sure there'll be the odd slip-up and the odd cake made, but for today, we've all eaten so clean and satisfyingly, we don't even have room for a treat.

Cheers
Louise

More on Bountiful Heart - our fundraising fitness group

Guys, we now have our full menu, compliments of the talented Krys Lojek

www.kryslojeknutrition.com

Read on...

Bountiful Heart is a fundraising fitness group

You achieve your health and fitness goals

While under-privileged children achieve healthier lives.

Feeling bountiful (of heart and of girth)?

Bountiful Heart in conjunction with our local GP, Dr Tony McMullen, the Papuan Children’s Health and Education Initiative and Krys Lojek Nutrition, has designed an 8 week weight loss and well-being program which includes:

·       2 group fitness sessions per week with Louise Mavor or Belinda Eady

·       a nutritionist approved 8 week food plan, with flexibility for your needs

·       a weekly exercise plan designed for your requirements

·       24hr on-line support and encouragement

·       an optional pre and post program health check by Dr McMullen

·       tax benefits for your charitable donation

·       and a great group support network

The cost of the program is $50 per week;

50% will go to the Papuan Children's Health and Education Initiative.

Sign up now for the ultimate spring cleanse this October

Contact Louise Mavor on 0414 678 943; louise.mavor@gmail.com

Or Belinda Eady on 0413 120 768; jazbin@optusnet.com.au

Or www.kryslojeknutrition.com

The Papuan Children’s Health Initiative

This non-profit group was originally established to raise funds to help underprivileged children in Papua obtain surgery to remedy life-threatening conditions, and this continues to be part of the organization's mission. Its capability and reach have also extended considerably over time.

ASP's current programs include a community health initiative that has greatly enhanced the well-being of people living and working in the Bird's Head region of Papua. In addition, Dr. McMullen's group has pioneered health microenterprise development approaches to control malaria and provide health services in remote regions; reduced children's death rate from seasonal diarrhoea epidemics; improved maternal and child health; and provided basic health services in many remote communities.

Moreover, the organization also works in conjunction with business, community, government and other entities to address the HIV epidemic in the region. It also employs and trains Papua-based health staff within a social business model in order to build sustainable health care.

Dr. McMullen was employed by BP as a health adviser and medical director between 2002 and 2009, and won a Helios Award, the company's highest employee recognition award, in 2006.

Go to www.drtonymcmullen.com for more information.

Louise Mavor – Key Fitness

Having obtained my Certificates III and IV in Personal Training in 2007, I am very passionate about helping my clients achieve their health and fitness goals.

With a combination of cardio, resistance and Pilates training techniques, my clients are able to see results through hard work, consistency, discipline and a bit of fun!

I am deeply interested in nutrition and encourage my clients to make better and healthier choices in order to reach their goals even faster.

My mantra is K. E. Y. = Keep Encouraging Yourself, as I believe the key lies in your own motivation and determination to be the healthiest and happiest you can be.

Belinda Eady – Chocolate Fitness

Like chocolate, fitness can be a treat! 15 years of experience in bootcamp, HIIT, boxing, post natal exercise and a qualified Barre Instructor. I am fully qualified and insured and together with Louise, we have more than 25 years of fitness experience.

Krys Lojek – Krys Lojek Nutrition

As a nutritionist, I believe that when we remove the foods that cause harm and replace them with nourishing alternatives, this will help you achieve your goals to a healthier you.  Nutrition is a big part of your health plan, and my commitment is to provide evidence based solutions to your health issues. 

Living a healthy life is about prioritizing. Making every food choice as nutrient rich as possible. Let me help you find foods that are suited to your health and experience what it is like to feel healthy again.

Training Program Week 1 to Week 4

Exercising whilst following a sensible eating plan is the key to maintaining a healthy weight for the long-term. Cardio training will help burn up calories but it is resistance training that really gives you the biggest bang for your buck. Resistance training increases your metabolism, helping you to burn energy for hours after your work out. It is also vital for assisting in the prevention of osteoporosis as we age, as it deposits calcium into the working bones. By improving muscle strength, resistance training also reduces the risks of fractures from falls, and helps in the prevention and management of chronic illnesses such as diabetes, heart disease and arthritis.*

* http://www.arthritisvic.org.au/Living-Well-with-Arthritis/Physical-Activity/Strength-Training-for-Osteoporosis

For weeks 1 through to 4 we are going to start out slowly with our cardiovascular fitness and start building our strength through basic body-weight resistance exercises.

Monday: Cardio or Prescribed workout

Tuesday: Group training session

Wednesday: Cardio or Prescribed workout

Thursday: Group training session

Friday: Rest or Prescribed workout

Saturday: Cardio

Sunday: Rest

Outdoor and/or No Gym Equipment Workout

Exercise	Repetitions	Tempo
Squats	15	2:2
Alternating Lunges	15 each leg	2:2
Plank	30 sec hold
Bicycle Legs	15 each leg	2:2
Push ups	15	2:2
Do the above 5 exercises for 3 sets
Plus either skipping	5 mins
Or running	10 mins
Or walking	20 mins

Cardio

Week 1 – 2: Walk one power pole distance; jog one power pole distance for 30 minutes.

Week 3 – 4: Walk one power pole distance; jog 2 power pole distances for 30 minutes.

Healthy Food Plan

Recipes Week 1

Snacks

Choose up to 2 servings per day

Small handful of Olives or Nuts

Vegetable Crudites and 1 tablespoon of Hummus, Nut Butter or Pesto

1 Piece of Fruit

¼ of an Avocado with Apple Cider Vinegar

Small bowl of Sauerkraut

Boiled Egg

Small green salad with tomato and onion with  lemon juice and sprinkle of olive oil

Breakfast

Healthy Seeded Mix

    Forget the LSA, here is a mix that everyone can eat, loaded with fibre, nutrients and protein that is quick and easy.

Here is what you do:

Ingredients:

Equal portions of

Psyllium husk

Ground linseeds,

Roughly ground pepitas

Roughly ground sunflower seeds

Shredded coconut

Chia seeds

Mix together in a jar and keep in the fridge.

Overnight Oats

In a 1:1 ratio, place oats and your choice of milk or non dairy milk in a jar.  Add spices as desired ie. cinnamon, nutmeg a tablespoon of  honey or dried fruit such as  1-2 dates or 1 fig,  grated apple to the mixture and place lid on jar and refrigerate overnight.

In the morning mix in berries, 1 tablespoon of healthy seeded mix, or ground mixed nuts and seeds and whole milk yoghurt

Great as a grab and go breakfast

Smoothie in a Bowl

Once you get the hang of making these, the options are endless

Choose 1 cup of any frozen fruit and a banana

Add any leafy veg such as kale, spinach

Choose half a cup of liquid ie: cows and non dairy whole milk, coconut water, whole plain yoghurt

Blend together place in bowl and top with extra berries, nuts and seeds

Berry, Coconut and Chia Yoghurt

1 cup of Coconut Cream

¼ teaspoon vanilla extract

2 tablespoons chia seeds

fresh or frozen berries

Blend together all ingredients.  Place in jar and refrigerate overnight.  In the morning you will have a lovely rich flavoured yoghurt.  Sprinkle with your favourite toppings and extra berries

Lunches

Salad Bowl

These are so versatile and can be thrown together using the contents of your fridge

Begin with leafy greens, finely sliced red and/or green cabbage

Add

Grated or chopped vegetables ie carrots, capsicum, celery, beetroot, fennel, zuchini

Add

Leftover steamed or roasted vegetables

Add

Protein source - legumes, quinoa, boiled egg, leftover meats, tinned fish

Sprinkle - Assorted nuts and seeds

Dressing - Sprinkle of olive oil and lemon juice or apple cider vinegar

Season to taste

Frittatas

In a large skillet saute ½ onion.  Add 2 cups of assorted vegetables.  My favourites are:

Mushrooms, tomatoes, zucchini, capsicum and spinach.

Crack 6 eggs into a separate bowl and mix whisk together.  Season then add 3 tablespoons of grated parmesan cheese.  

Pour over lightly cooked vegetables.

Cook on stove top till bubbles appear in middle of frittata.

Place under grill and watch carefully till top of frittata is cooked.

Serve a slice of frittata with a green salad

Dinners

Chicken Tray Bake

500g of Cherry Tomatoes

6 Cloves of Garlic

4 chicken breast fillets

1/4 tsp of sweet smoked paprika

½ tsp of oregano

4 rashes of bacon

1 lemon

4 sprigs of rosemary

drizzle of olive oil

Salt and Pepper

Preheat oven to 200C.  Squash garlic and place cherry tomatoes in baking tray.  Lay chicken on top. Sprinkle seasoning and herbs, add rosemary.  Quarter lemon and place around tray.  Drizzle olive oil over top of chicken and drape bacon over each chicken breast.  Bake in oven for 25 - 30 minutes until chicken is cooked and bacon is crispy.

Recipe Jamie Oliver

Chicken Stirfry

½ onion

2 cloves of garlic, crushed

2cm ginger, grated

3 tbsp of Soy Sauce, or Tamari for Gluten Free

3 generous cupfuls of colourful vegetables

3 Free range

A 7 Day Eating Plan*

*Please note, this can be adjusted for your own dietary requirements.

Menu Week 1 by Krys Lojek of Krys Lojek Nutrition

Every morning on rising: ​A large glass of water with lemon or apple cider vinegar

Monday

Breakfast​: 2 tablespoons of Healthy Seeded Mix with 1/2 grapefruit, banana and handful of frozen or fresh blueberries. Top with spoonful of whole milk yoghurt and pomegranate seeds as desired.

Lunch: ​Salad Bowl

Dinner​: Chicken Tray Bake with steamed colourful veg and mashed sweet potato .

Tuesday Breakfast​: Smoothie in a bowl ​

Lunch: ​Vegetable Frittata with green salad

Dinner: ​Grilled salmon steaks with basil and spinach pesto, with steamed green vegetables and smashed veg

Wednesday Breakfast: ​Overnight oats with berries and yoghurt

Lunch: ​Salad Bowl

Dinner: ​Chicken Stir fry with vegetables and 1/2 cup of steamed rice

Thursday Breakfast​: Coconut, Chia and Berry Yoghurt

Lunch:​ Lettuce leaf tuna tacos

Dinner:​ Grilled Beef Steak with sautéed greens with lemon and garlic and roasted pumpkin

Friday Breakfast:​ 2 tablespoons of Healthy Seeded Mix with 1/2 grapefruit, banana and handful of frozen or fresh blueberries. Top with spoonful of yoghurt and pomegranate seeds.

Lunch:​ Wrap - either Pita or Mountain Bread with leaf, leftover beef, avocado, tomato and feta

Dinner:​ Spicy rice, eggs, vegetables and yoghurt

Saturday Breakfast/Brunch:​ 2 Eggs poached, sautéed kale and broccoli in garlic and butter, grilled tomato, 1/4 avocado on top of fluffy multicoloured quinoa ​Dinner: ​Salmon Bake with steamed greens and smashed baked potatoes

Sunday Breakfast: ​ Poached egg on toast spread with pesto and sliced tomato Lunch:​ Salad bowl

Dinner: ​ Roast Meat with roasted vegetables with steamed greens and gravy

Your Food Diary

	Day 1	Day 2	Day 3	Day 4	Day 5
Breakfast *
Lunch *
Dinner *
Snacks *
Average Mood (stressed, happy)
Average feeling of hunger (0=none, 10=very)
Any unusual symptoms? (bloating, pains)
Did anything of significance happen today?
List your exercises and level of intensity today (0=nothing, 10=extremely difficult)
Average energy level (0=none, 10=high)

* List foods and drinks with approximate amounts