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