Innholdsfortegnelse for Issue 4 - 2017 i Woman's Weekly

WHAT DO I DO? • For two days a week, you should eat no more than 500 calories per day (600 for men). • The other five days a week, you can eat as normal. You should be aiming for around 2,000 calories a day, but don’t worry if you have a blowout, such as dinner and/or drinks, a couple of times a week. See page 84 for what you should eat to ensure you get a healthy, balanced intake of all the right nutrients. • If you’re on medication, or have any ongoing medical condition, consult your GP before starting this diet plan. HOW MUCH WEIGHT WILL I LOSE? Around 1lb a week – more if you have a lot of weight to lose. The diet will also have…

Smoked salmon crispbread METHOD Spread 2 Finn Crisp Original crispbreads with 15g quark and sprinkle with pinch lemon zest. Place 20g (2 small slices) smoked salmon on top, add a squeeze of lemon juice, some black pepper and serve with a few fresh rocket leaves and lemon wedges. Wrap in greaseproof paper to transport. Ham roll-ups METHOD Use 2 slices wafer-thin ham to wrap up 25g sliced tomato and 50g julienned or sliced cucumber with a few rocket leaves. Serve with a Mini Babybel Light for an extra 42 calories. Yogurt & berries METHOD Serve 100g 0%-fat Greek yogurt with 100g frozen mixed berries (add sweetener if required). Chocolate & banana toast METHOD Lightly toast 1 Warburtons sandwich thin. Top with 50g sliced banana, then drizzle over 1tsp chocolate spread.…

SMOKED SALMON & PICKLED CUCUMBER SERVES 1. READY IN 5 MINS • 50g cucumber, deseeded and cut into half moons • 2 radishes, finely sliced • 1 spring onion, sliced •1/4 red chilli, finely chopped • 1tbsp rice wine vinegar • 1tbsp freshly chopped dill • Few leaves fresh flat-leaf parsley, chopped • 56g smoked salmon METHOD Put the cucumber into a jar with the radishes, onion, chilli, vinegar and herbs then season. Stir, then top with the smoked salmon. Cover and chill until ready to eat. SWEET CHILLI, CRAYFISH, MANGO & ROCKET SERVES 1. READY IN 5 MINS •1/2 courgette (50g), spiralized, or a pack zero-calorie noodles • 1tbsp sweet chilli sauce • 1tsp fish sauce • Zest and juice of 1/2 lime • 100g cooked crayfish tails or…

GREEK LAMB SOUVLAKI WITH SALAD SERVES 2. READY IN 20 MINS • 200g trimmed lean lamb loin fillets • 1 small lemon • 1tbsp freshly chopped oregano, plus extra to garnish • 1 garlic clove, crushed •1/4tsp ground cinnamon • Pinch ground allspice • Salt and pepper • 150g mixed cherry tomatoes, halved •1/4 red onion, thinly sliced • 15g drained Kalamata olives in brine • 200g cucumber, deseeded and sliced •1/2 green pepper, deseeded and sliced • 2tsp olive oil • Pinch sumac (optional) METHOD 1 Cut the lamb into bite-sized pieces and place in a non-metallic bowl. Grate the zest of half of the lemon and add to the lamb with 1tbsp lemon juice, the oregano, garlic, cinnamon and allspice. Add a generous pinch of salt and pepper…

BURN FAT FASTER AND SHAPE UP FOR SUMMER! If you want to add an extra element to your summer shape-up, why not try 5:2 fitness, too? Just a couple of high-intensity workouts a week can soon make a major difference to your body and help you burn fat faster. Pick two non-fast days (why make fasting even harder on yourself!) and follow our simple four-week workout plan from personal trainer Anna Reich. ‘It’s not only great for people with busy lifestyles, the results are incredible for everyone, as the short, sharp bursts torch fat and boost fitness,’ says Anna. The best part? You burn calories post-workout, too. And because you’re moving quickly from one routine to the next, you won’t have time to clock-watch, either. HOW TO DO THE MOVES…

WHAT IS THE 5:2 JANE PLAN BOX? Eight days of tasty, calorie-controlled food delivered direct to your door every month. Each day totals 500 calories. All you have to do is eat your 5:2 Jane Plan for two days each week and follow the menu suggestions for the remaining five days. Jane Plan’s philosophy is that there are few things more important than the food you eat, so they want you to enjoy your 500-calorie days on your 5:2 Jane Plan. When you’re cutting calories in this way, your days should be enjoyable, easy, stress-free and full of wholesome, nutritious food. With the beautifully balanced meals, you’ll feel fuller for longer, even if you’re only eating 500 calories a day! WHY IT WORKS The 5:2 Jane Plan is a flexible…

Want to boost your energy, detox and increase your diet success? A 5:2 juice day combines two of the biggest diet discoveries for maximum benefits. There’s a reason everyone’s so into green smoothies and juices. The high fibre and green veg goodness fill you up, help stabilise blood sugar and are a great way to detox. WHAT TO DO • Turn to page 63 for 12 delicious calorie-counted juice ideas. They can all be made with a blender – no juicing is required. • On one of your fasting days, use a selection of juices to make up your 500 calories a day. Some are more filling and higher in calories than others, so try to get a good balance. • If a day of juicing is too much, you…

PULLED HAM HOCK, CELERIAC REMOULADE & CORNICHON BENTO BOX SERVES 1. READY IN 15 MINS • 1 small egg (only using half) •1/4tsp wholegrain mustard • 1tbsp fat-free crème fraiche • 1tbsp low-cal mayonnaise, such as Hellmann’s Lighter Than Light • 1tsp lemon juice • 100g peeled celeriac • 40g pulled ham hock, such as Waitrose Cooks’ Ingredients Pulled Ham Hock • 20g drained mini cornichons in brine •1/2 tsp drained capers in brine • 3 radishes, sliced • 1tsp chopped chives METHOD 1 Bring a small pan of water to the boil and carefully lower the egg into the water. Simmer for 7 minutes, remove and cool under running cold water. 2 In a bowl, combine the mustard with the crème fraiche, mayonnaise, lemon juice, a pinch of salt…

TASTY TURKISH MAKES 1 TOAST. READY IN 5 MINS (NOTE: YOU CAN HAVE 2 OF THESE FOR LUNCH) • 1 small garlic clove • 1 heaped tsp 0%-fat natural yogurt • Pinch smoked paprika • Pinch ground cumin • 20g roasted red pepper, sliced • 2tsp (10g) chickpeas • 1tsp cress • 1 lemon wedge METHOD Rub the garlic clove all over the toast. Spread the natural yogurt on top, sprinkle with the paprika and cumin, and season. Top with the roasted red pepper, chickpeas and cress. Serve with a squeeze of lemon juice. ASIAN FUSION MAKES 1 TOAST. READY IN 10 MINS • Few squirts of Frylight oil • 50g aubergine, cut into chunks •1/2tsp brown miso paste •1/2tsp rice wine vinegar •1/2 spring onion, sliced • 1 slice…

Super veg blend BLEND • 100g cucumber • Handful kale • 1 celery stalk, approx 40g • 5 basil leaves • 2.5cm x 2.5cm cube ginger • 150ml apple juice • 2tsp chia seeds •1/2 banana, frozen • Scoop of ice, approx 50g Smart fact Kale is much championed as a superfood, but did you know that celery has anti-inflammatory benefits and aids digestion? Pink panther BLEND • 25g beetroot • 40g silken tofu • 5 mint leaves •1/2 frozen banana • 2.5cm x 2.5cm cube ginger, • 3 medium strawberries • 100ml unsweetened almond milk • Scoop of ice, approx 50g Fibre boost BLEND •1/2 medium avocado • Juice of 1 lemon • 2.5cm x 2.5cm cube ginger • 200ml apple juice • Scoop of ice, approx 50g Smart…

FRESH AND HEALTHY LOW-CALCRUNCH SWEET AND LOW…

• PICK YOUR DAYS It may seem daunting to eat only 500 calories a day, but it’s easy if you plan it right. We like Mondays and Thursdays best. Mondays are good because they’re just after the weekend, when many of us have overindulged. Then you have two days of eating ‘normally’ before fasting again towards the end of the week on Thursday. Choosing the same days each week helps you get into a routine, but if you need to change these days, it won’t affect your diet. Make a note in your diary or on your phone which days you are planning to fast – and stick to it. Try to fast on a day when you’re not too busy and avoid fasting on workout days! • DRINK! Stay…

BAKED BEANS & CRISPY BACON SERVES 2. READY IN 20 MINS • 1tbsp chopped onion • Frylight olive oil spray • 200g chopped tomatoes • 75g cannellini beans, drained and rinsed • 1tsp Worcestershire sauce • 1 slice prosciutto •1/2 slice Nimble bread, toasted METHOD 1 Cook the onion with 2 sprays Frylight and 1tbsp water in a small pan for 3-4 mins, until softened. Add tomatoes and simmer for 5 mins, then stir in the beans and Worcestershire sauce. Cook for 5 mins. 2 Fry prosciutto for 1 min each side. Place on kitchen paper. Divide beans between 2 plates, crumble over prosciutto and serve with a finger slice of toast each. Blueberry bircher SERVES 1. READY IN 5 MINS, PLUS SOAKING • 25g bircher muesli •1/2tsp cinnamon •…

Strawberrycheesecakelollies MAKES 6 LOLLIES. READY IN 10 MINS, PLUS FREEZING • 200g frozen strawberries • 3 x 47g pots strawberry fromage frais, such as Petits Filous • 100g reduced-fat cream cheese • 150ml skimmed milk • 20g icing sugar • 3 light digestive biscuits METHOD 1 Place all of the ingredients except the digestive biscuits into a jug blender and blend until thick and smooth. Pour into 6 x 100ml ice-lolly moulds. Freeze for 2-3 hours, or until completely frozen. 2 Meanwhile, blitz the digestives in a small food processor or pop into a plastic bag and bash with a rolling pin, to make into crumbs. Tip into a bowl. Lay a sheet of greaseproof paper on a baking sheet and place in the freezer. 3 Once the lollies are…

KEEP PROTEINS LOW IN FAT Low-fat sources of protein include lean meat, poultry, fish, eggs, beans, pulses, lentils and vegetarian meat substitutes. Nuts and seeds are also good options. CHOOSE WHOLEGRAINS Your body’s preferred source of energy is starchy carbs. You can get these from wholegrains – wholemeal bread, brown rice, wholemeal pasta, oats, etc. These are more nutritious than their ‘white’ counterparts, plus they’re higher in fibre. This means they have a lower glycaemic index (GI), so they break down and release their energy more slowly to help maintain blood-sugar levels. They’ll also keep you feeling fuller longer. FILL UP YOUR PLATE WITH VEG Most veg are low in calories and virtually fat-free, plus they’re packed with essential vitamins, minerals and antioxidants. EAT ENOUGH HEALTHY FATS Fat will be…