Many years ago when I worked for CYQ (then London YMCA) as a
tutor on the gym courses, we used to talk about the 5P’s in the warm-up – which
then stood for “prior preparation prevents (piss) poor performance” (!) Whether this is still the case with so many
new discoveries about fitness I don’t know, but I do know that this is an
essential key to staying on track with your “eat clean” mission. Trying to be consistent with healthy eating
can sometimes be a challenge when most shops, restaurants and garages just seem
to stock shelves and shelves of chocolate, crisps, sausage rolls and the like –
to such an extent it makes me feel a bit sick at times and I wonder if there is
a great conspiracy out there to keep the nation fat and unfit. Even Australia, the country most likely to be
considered fit is now the 4th most obese country in the world...
As someone who has not taken a sandwich for lunch for the
past 2 years, I list below some tips to get organised for lunch at work or on
the go. Once you get your head around
it, then the rest is easy - and it takes less time than buttering bread...
Things to have – click clack tubs. Not too big, small ones
are great and I suggest 2 so that you can have pudding in one. Tins – tuna, beans
(cannelli or my fav, butter beans...) sweet corn, mackerel, chick peas. Cous
cous. Green lentils. Frozen – chopped spinach, broad beans, peas. Cheese – esp. feta but also cottage cheese or
even ready grated. Eggs (pre boil 6 hard boiled eggs at time and keep in the
fridge – you can peel and chop into your salad or just put them in your pocket
if you are in a mad rush!!) . Pre- Packed washed salad, cherry toms, beetroot
(ready cooked) already grated carrots (trust me, it is an easy way to add to your lunch) a tub of already mixed nuts and seeds that you like, herbs (see above - I just put them in without chopping) and, if you like a bit of a kick some fresh chill or spring onions. Yogurt – Greek 0% is my fav. and it has some excellent healthy properties, so enjoy!
Old fashioned cooking – if the oven is on, then precook some
extra food for the week – roast veg – anything you have going, carrots, onions,
courgette, aubergines, parsnips, sweet potatoes, tomatoes - add a splash of olive oil and some salt and
pepper plus any rosemary, garlic etc. Roast for one hour. You can then add
these to your salads. Make extra rice or pasta when you are doing your supper
and scavenge any left overs – chill ASAP. To cook green lentils, you can just
put them in a pan in the oven with enough stock to cover with 1cm on top, but
it is nicer if you can to pre fry some veg like onions, garlic, rosemary and
pancetta if you want then add lentils and any veg and seasoning you want to use
up. Add a dash of olive oil and red vinegar at the end.
Lunch ideas: Get a tablespoon of your leftover rice, pasta
or pre cooked lentils. Add chopped salad leaves (honestly, this is a nightmare
to eat with a fork at your desk if you don’t chop it up beforehand), add some
fresh herbs if you can and any of your fresh veg like tomatoes, peppers or
onions. Protein comes with the beans (open tin and use half for each meal) or
chickpeas or even grated cheese. Pack your lunchbox... Try feta with beetroot and rocket, add some
chickpeas or seeds – yum – half a packet of feta should be ok for one meal and
if you need extra protein, use the beans again... If your roast veg is watery,
then put a small amount of cous cous on top before you go to work – it will
absorb all the flavours and be fine by lunchtime. Don’t make piles of cous
cous, it goes yucky pretty quickly I find, so it is very quick and easy to mix
a table spoon or so with chopped tomatoes, spring onion or cucumber with a bit
of oil – these veg (and spinach) and “wet” enough to make it all fine to eat –
but you can add some water if you prefer.
Another fav...tuna, tomatoes, spinach, butter beans , red peppers,
parsley and loads of vinegar...or how about lentils with chickpeas, green peas,
red peppers and grated cheese.......
If the oven is on, think about baking...for an easy cut-and-come-again
cake, I use a basic Madeira recipe, then add any fruit or nuts that I fancy,
all in one loaf tin, lined with one of throw away greaseproof paper linings.
One hour at 180C and it is done. If you have a sweet tooth sprinkle a
tablespoon of sugar on top before it goes in... Flapjacks are easy - Melt
butter and syrup and add oats – simples. Again use a disposable tin baking tray
to save on washing up. If it is hassle it will put you off. Add any fruit or
flavourings that you want. I also like to have flapjacks with my yogurt. I
prefer the Greek yogurt as it is less runny and sour...but chose the one you
like. Cup cakes – honestly, 5 mins start to finish, basic 8oz recipe put
everything in one bowl and whisk for 2 mins and put in the oven when you are
cooking something else (20 mins at 180), add any flavouring, fruit or nuts that
you like. Take one of them to work for
when the sweet thing strikes – usually at 11am or 3pm...Then feel smug xx Whilst you will need to be extra vigilant if you are trying to lose weight, I think that it is acceptable to have some sweetness - esp if you have a sweet tooth. Making your own cakes will be better than being tempted by the vending machine...
Try this for one week. This type of food tastes delicious,
is cheap to make, makes use of leftovers, makes use of your oven when it is one
(often do huge bake when doing Sunday lunch!) and will make your tummy happy
Tomorrow, I will give you a hard edge eating plan to follow for those of you who want to lose some body fat....
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