Innholdsfortegnelse for Issue 35 i Women's Fitness Guide

If you’ve always equated slimming down with boring, fun-free meals, it’s time for a rethink! In fact, with the delicious recipes in this healthy eating guide, slimming down has never been easier (or tastier). Over the following pages, you’ll find more than 65 nutritious recipes for every meal of the day, all of which are designed to help you build your best body yet. Of course, while your diet is key, you need to make sure you’re staying active, too, so check out our fat-blasting workout plan on page 59, to help you get the results you want. With options for beginners, intermediates and advanced, you’ll see results in no time. It’s time to start planning your weekly meals and exercise, and get started on the road to a healthier,…

spinach and potato tortilla Prep and cook time: 15 mins | Difficulty: easy Ingredients (for 2 servings) 1tbsp olive oil 100g | 4oz new potatoes, boiled and sliced 3 medium eggs Salt and pepper to taste 80g | 1 cup baby spinach, washed Method 1 Heat the oil in a 15cm/6in non-stick frying pan and sauté the potatoes until lightly browned. 2 Whisk the eggs in a cup, and season with salt and pepper. Pour over the potatoes and scatter with the spinach. 3 Cover with a pan lid and cook over a low-medium heat for about 4 minutes, or until the egg is set. Slide onto a plate and serve. Per serving: Cals 191 Fat 13.3g Sat fat 4g Protein 9.8g chicken salad in pitta bread Prep and cook…

Some people attribute their trouble spots to hormones and others blame their genes, but, whatever the reason, it’s clear that women are prone to storing fat in certain areas around the body. While we can’t burn fat with toning exercises alone, working out with resistance will help to tone and tighten troublesome areas. It will also help to increase lean muscle mass, which leads to a higher calorie burn overall. how to do it Do all these exercises in one workout, by performing the prescribed number of reps and sets for your level two to three times a week for best results. As your fitness improves, you can advance to the next level. 01 ROLLER FRENCH PRESS Beginner: 2 × 10 reps Intermediate: 2 × 15 reps Advanced: 3 ×…

kick-start your metabolism To help your weight loss, you may need to give your metabolism a bit of a boost, as it could be a bit sluggish. Breakfast isn’t called the most important meal of the day for nothing! Your body has been ‘starving’ overnight, so eating in the morning kick-starts your metabolism, whereas skipping breakfast can actually cause you to gain weight. In fact, do not skip any meals: eat little and often, to keep your metabolism ticking over and your blood sugar levels balanced. Exercise will also help kick-start your metabolism, even if it’s just a brisk 20-minute walk, because you will continue to burn calories at a faster rate post-workout as your body replenishes and repairs. Protein also plays an important role in your metabolism, as your…

chicken breast with spinach and stewed peppers Prep and cook time: 30 mins | Difficulty: easy Ingredients (for 4 servings) 200g | 1 cup quinoa 2tbsp olive oil 2 cloves garlic, crushed 1 red chilli, deseeded and finely chopped 4 red peppers, deseeded and chopped 2 tomatoes, chopped Salt and pepper, to taste 400g | 1lb spinach, washed 4 chicken breasts, skinned Method 1 Cook the quinoa according to packet instructions and keep warm. 2 Meanwhile, make the sauce. Heat 1 tablespoon of oil in a pan, and gently cook the garlic and chilli for 2 minutes, stirring all the time. 3 Add the peppers, cook for 5 minutes, then add the tomatoes, reduce the heat and simmer for 20 minutes. Season with salt and pepper. 4 Put the wet…

oatmeal porridge with walnuts and maple syrup Prep and cook time: 20 mins | Soaking: 12 hours | Difficulty: easy Ingredients (for 4 servings) 200g | 2 cups coarse oatmeal 750ml | 3 cups water ¼tsp salt 50ml | 3½tbsp semi-skimmed milk 50g | ½ cup walnuts, coarsely chopped 2tbsp maple syrup ½tbsp coarse oatmeal Method 1 Place oatmeal into a large bowl and mix in water. Soak overnight. 2 Put the oatmeal into a pan with the salt. Bring to a boil then simmer gently for 15 minutes, stirring frequently. Add a little more water if the porridge is too thick. 3 Divide between 4 bowls and pour over a little milk. Scatter with the walnuts and drizzle with the maple syrup. Per serving: Cals 312 Fat 12g Sat…

vanilla yoghurt with amaranth seeds and strawberries Prep and cook time: 20 mins | Difficulty: easy Ingredients (for 4 servings) 4tbsp | ¼ cup amaranth seeds 400g | 2 cups strawberries ½tsp vanilla extract 750g | 3 cups low-fat Greek yoghurt 1tbsp honey Method 1 Heat a dry frying pan and toast the amaranth seeds, shaking the pan all the time, for about 1 minute. Set aside to cool. 2 Set aside 4 whole strawberries. Slice the remainder, then arrange half of the strawberry slices around the bottom of 4 serving glasses. 3 Mix the vanilla extract with the yoghurt and honey, then stir in the amaranth seeds, reserving 1 tablespoon for garnish. 4 Carefully spoon some of the yoghurt into each glass, add the chopped strawberries and top with…