30 Day Shake Challenge Posts Are Now In One Place

Find future posts involving my shake challenge, health and nutrition tips, fitness tips and healthy recipes at:

30 Day Shake Challenge

Five blogs with the same post and changing of the tags and categories for each one is getting a bit time consuming.
So, Day 19 to 21 and all future posts will now be posted to just one of the blogs. The link will be posted on all blogs as a last post, just incase anyones following them.

Love & Light
Shiann
)O(

Healthy Eating: Can You Eat Too Much Healthy Food?

Healthy Eating: Can You Eat Too Much Healthy Food?

Day 18/30 - 30 day shake challenge

This is the eighteenth day of the 30 day shake challenge. 

Breakfast Shake:
Cranberry and Blueberry Juice
Frozen Raspberries and Strawberries
⅓ Banana
Strawberry F1

Lunchtime:  
Chicken and Tomato Pasta Salad
Slice Cheese and Tomato Flat Bread
Tortilla Chips (just a small handful)

Main Meal:    
Slept in, so wasn’t hungry at dinner time.  I think my calories at lunchtime has made up for the whole day!

Snacks:    
Protein Bar

Fluids:
Water x 3 300ml
Thermo Bev x 0 250ml  
Tea 1 x cup  
Coke Zero 2 x 330ml

Exercise:   
/

Notes:  
I was feeling a bit drained, hence the sleep in.  My Calves feel better now.  Still planning a workout tomorrow to replace Fridays missed session.  I think I slipped up today with what I ate.  I’ve not eaten chips or bread for 3 weeks and the other half comes in the door with my favourites of both – so I had a bit of each!  EEEK!  Wii Fit said my BMI was down more this morning so that’s probably been cancelled out now with todays binge lol.  We’ll see Tuesday, maybe I can turn it around by then!  Fingers crossed!  Wish me luck…

My video uploads are here: 
youtube.com/user/shiann82

Other blog sites are:
30shakechallenge.wordpress.com
30daysofshakes.blog.co.uk
shiann82.blogspot.com

Follow Me:
twitter.com/shiann82

Day 17/30 – 30 Day shake challenge

This is the seventeenth day of the 30 day shake challenge. 

Day 16/30 – 30 Day shake challenge

This is the sixteenth day of the 30 day shake challenge. 

Breakfast Shake:
Muller Light Toffee
60ml Water
⅓ Banana
Chocolate F1

Lunchtime Shake:  
60ml Cranberry and Blueberry Juice
Muller Light Summer Fruits
Frozen Blueberries
Strawberry F1

Main Meal:    
Good For You (Asda) Lasagne
Reduced Sugar and Salt Baked Beans

Snacks:    
/

Fluids:
Water x 5 300ml
Thermo Bev x 2 250ml  
Tea 1 x cup  

Exercise:   
Walking 2 x 30 min
Wii Fit 23 min 181 cal
Davina’s Super Fit section – half of which was the low impact moves – 25 min
Davina’s Super Sculpt section – focused on the weights/arms, didn’t do the floor/mat work – 20 min

Notes:  
Workouts mentioning Davina were taken from her “Super Body Workout” DVD.  I think it’s safe to say I ache a little today, my aim was to focus on just my back and arms for this afternoons workout, as I worked on my legs yesterday… BUT I wanted to try out one of three of my “Davina” workout DVD’s – which FYI I’ve had for like a year and I’d not used them!  At least they all have the helpful “low impact” moves available for the same workout, so I didn’t work my legs too much.  I can’t imagine how sore my knees and ankles would be if I had done the regular or “advanced” moves… ouchie! lol :-)

My video uploads are here: 
youtube.com/user/shiann82

Other blog sites are:
30shakechallenge.wordpress.com
30daysofshakes.blog.co.uk
shiann82.blogspot.com

Follow Me:
twitter.com/shiann82

Day 15/30 – 30 Day shake challenge

This is the fifteenth day of the 30 day shake challenge. 

Breakfast Shake:
Apple Juice
Frozen Kiwi, Mango, Pineapple
Apricot halves and ⅓ Banana
3tbsp Natural Yoghurt
Tropical F1

Lunchtime Shake:  
Rocket Fuel Porridge
250ml Soya Milk
75ml Water
50g Porridge Oats
1tbsp Honey
Chocolate F1

Main Meal:    
Grilled Pork Steak
Poached Egg
Baked Beans
Steak Cut Chips

Snacks:    
Muller Light Cherry, Muller Light Raspberry and Cranberry (used for 2 different workouts)

Fluids:
Water x 5 300ml
Thermo Bev x 1 250ml    
Tea x 1 Cup

Exercise:   
Biggest Loser – Wii – custom Warm Up (9 min) and custom Work Out (23 min) 
Line Dancing – 20 minutes

Notes:  
I’m happy with the fact I made time for two separate workouts, and I know I’m going to feel it tomorrow! :-) I’ll just have to work on another are, probably arms and posture.  It was also my other half’s birthday, of which he just lounged around for most of the day – but I wouldn’t stoop to that! :-p He got his workout in during the evening, he’s just joined a “work" football team, so that will keep him busy twice a week.

My video uploads are here: 
youtube.com/user/shiann82

Other blog sites are:
30shakechallenge.wordpress.com
30daysofshakes.blog.co.uk
shiann82.blogspot.com

Follow Me:
twitter.com/shiann82

Lucy Benjamin’s Dancercise - Workout DVD Review

I’ve had this DVD for about 3 years and it is one of my favourite workouts.  I love the dance moves, and it’s broken down into three sections, to make it easier for beginners to get a hold on the moves.  Obviously, at the end, all three sections are put together. The warm-up section has some good moves too. 

This DVD, in my opinion, doesn’t include advanced moves, so anyone could include it into their workout schedule.  The music flows well, it’s not in your face dance music of today or stuck in the 80’s.  The moves include the grapevine, kick-ball-change, the mamba, the V-step and the cha cha cha.

I, personally, usually go for dance aerobic workout DVDs as I’m very much into dancing.  People who don’t like to dance or find it hard to get a “rhythm” going, it may take some getting use to.  On the other hand, non-dancers may want to try something more to their liking.

My video uploads are here: 
youtube.com/user/shiann82

Other blog sites are:
30shakechallenge.wordpress.com
30daysofshakes.blog.co.uk
shiann82.blogspot.com

Follow Me:
twitter.com/shiann82

Day 14/30 – 30 Day shake challenge

This is the fourteenth day of the 30 day shake challenge. 

The outcome for this week is:
Weight -> – 2lbs
Waist -> – 2½cm
Hips -> – 3cm
Over Chest -> – 2½cm
Under Chest -> – 4cm
Thighs -> – 2cm
Arms -> – 1cm

Breakfast Shake:
Apple Juice
Apricot and Peach slices
⅓ Banana
Tropical F1

Lunchtime Shake:   
Soya Milk
Pinch Cocoa Powder
Chocolate F1 

Main Meal:    
Grilled Chicken Breast 
Rice
Vegetable Spring Roll (Baked not Fried) 

Snacks:   
Protein Bar Chocolate Peanut x 2 

Fluids:
Water x 5 300ml
Thermo Bev x 1 250ml   
Soya Decaf Caramel Macchiato x 1 

Exercise:   
Walk – 90min

Notes:  
Targets for this week are to take make sure I take my vitamin during main meal, drink more water and be more prepared with shakes.

My video uploads are here: 
youtube.com/user/shiann82

Other blog sites are:
30shakechallenge.wordpress.com
30daysofshakes.blog.co.uk
shiann82.blogspot.com

Follow Me:
twitter.com/shiann82

Plan Ahead and Be Prepared

One of the reasons people may slip up on their mission for healthy eating or weight loss is being caught away from home, with no healthy food options at hand, but lots of junk food and fast food places close by, willing to interrupt your success.

Here are a few things to think about to guarantee no slip-ups and to help you get organised:

1. Always plan meals a week or at least a few days in advance.  Make sure you have everything to make your meals on your shopping list. 
2. Put healthy snacks for the family into your shopping list.
3. Where possible, make your own sauces, marinades, pesto’s etc, so that you can control the amount of certain ingredients and leave out other unhealthy options.
4. Make sure you go food shopping after eating.  This will help prevent you buying items not on your list, unhealthy foods or eating as you go around the shop.
5. Making a shopping list before you leave the house will make it quicker all round, no need to remember everything off the top of your head or add any unnecessary items.  Stick to the list and if you add desserts or snack foods, make them the healthier substitute.
6. If you are going to be travelling during “meal times”, be organised and make your food before you leave the house.  This will prevent you buying unhealthy food or skipping meals completely.  Think protein based, slow-release carbohydrates, fruit, yoghurt, salad and vegetables.
7. If you have lunch at work, take it with you.  Work and shop canteens/restaurants will cost you extra money and most probably be less healthy with excess salt, sugars and fats.
8. You don’t need to buy water, you can bottle it yourself.  If you like, you can boil, let it cool, then filter it, before bottling it.
9. Always have a 2 litre bottle of water prepared for the day (or 4 500ml bottles if it’s easier for you).
10. If you don’t like the flavour of plain water, add a splash of no added sugar squash, a little unsweetened juice, or a slice of lemon/lime/orange, maybe even some ice cubes.

When I tell people to include lean protein and slow-release (or healthy) carbohydrates in their diet, they sometimes seem confused, as not everyone are told what these are exactly. So, here’s a list for each to give you some idea on where to look on your food shopping trip.  Fast-release carbohydrates are basically the unhealthy snack foods we shouldn’t be eating, like crisps, chocolate, chips, fries, bread, sweets, and other snacks.

Lean Protein:

Protein released energy slower than carbohydrates, it takes longer for the body to convert protein into fat than it does for carbohydrates.  Protein builds lean muscle mass and gives energy, along with aiding us to curb our snacking habits.

• Oily fish.  This will also increase your Omega-3 intake.  The recommended amount of fish we eat a week is 3 portions.  Obviously, spaced over over the course of a week.  Now not everybody can eat or get to 3 portions a week, so this is why we have fish oil/omega-3/cod liver oil tables/capsules available to us.  Omega-3 is brain food for us and is also good for joints.
• Chicken
• Pork
• Lean red meat
• Soya
• Quorn
• Egg whites (yolk holds majority of the calories)
• Milk – fat free/skimmed
• yoghurt – fat free

Slow-release Carbohydrates:

Slow-release carbohydrates work differently to fast-release carbohydrates.  Slow-release carbohydrates is the type we should be aiming for in our meals, they release energy slowly and are much healthier than the fast-release carbohydrates.  These are starchy products, not sugar-based or junk/fast food.

• Pasta
• Potatoes – baked, boiled, dry roasted, mashed
• Rice
• Oats – porridge
• Nuts – unsalted
• Bran – flakes
• Wheat – bix
• Cereals
• Grains
• Wholemeal

As I say in most of my posts, outside my daily diet dairy, always imagine your plate as a clock face:

• 12-3 – Lean protein
• 3-6 – Slow-release carbohydrates
• 6-12 – Salad/vegetables (or leave empty and have a piece of fruit or a low-fat yoghurt (preferably which include pieces of fruit) for dessert

This will help you to make sure you’re eating a balanced diet.  If you’re worried about portion sizes or consuming too many calories, eat from a smaller plate.

Try your hardest to cook from scratch, this way you will know what is going into your food and you can control ingredients like salt and fats.  Cooking isn’t hard, it just takes practice.  Do one thing at a time and follow a recipe if you need guiding in the right direction.  Always pre-heat your oven, have a timer at the ready and have your utensils, boards and pans available before you start cooking.

I will cover healthy snacking in another post.

Day 12/30 – 30 Day shake challenge

This is the twelfth day of the 30 day shake challenge. 

Breakfast Shake:
Formula 1 Meal Bar

Lunchtime:  
1/3 banana
1 pot blueberry Muller Rice Light
(waiting for delivery of shake mix) 

Main Meal:    
Homemade Spaghetti Bolognese
(Recipe to follow)

Snacks:   
Protein Bar Chocolate Peanut

Fluids:
Water x 4 300ml
Thermo Bev x 2 250ml    
Coke Zero x 1 cans

Exercise:   
Biggest Loser – Wii – had a mess around setting up my profile and creating workouts.  15 mins getting used to the exercises.

Notes:  
Silly me running out of juice for my shakes!  I think I bounced back ok for lunchtime but I’ve missed a couple of shakes this week so I don’t expect to have great results.  I’ll keep my fingers crossed for a loss, but it could be a maintain this week.

My video uploads are here: 
youtube.com/user/shiann82

Other blog sites are:
30shakechallenge.wordpress.com
30daysofshakes.blog.co.uk
shiann82.blogspot.com

Follow Me:
twitter.com/shiann82

Day 8/30 – 30 Day shake challenge

This is the eighth day of the 30 day shake challenge. 

Breakfast Shake:
Formula 1 Meal Bar

Lunchtime Shake:
250ml Tropical Juice
Peach (tinned/juice)
Frozen Mango 
¼ Banana
3tbsp Natural Yoghurt 
Vanilla F1

Main Meal: 
Baked Potato
Tuna, Reduced Salt and Sugar Baked Beans and
Good For You (Asda) Red Leicester Cheese 

Snacks: 
/

Fluids:
Water x 7 300ml
Thermo Bev x 2 250ml 
Tea x 1 cup

Exercise: 
Wii Fit+ 13 minutes 102cal
Line Dancing 25 minutes
Walking 2 x 30 minutes

Notes: 
I wasn’t completely happy with my workout today as I ran out of time, would’ve liked to have done at least another 10-15 minutes.  This will teach me in future to get my workout in first before anything else pops up.

My video uploads are here: 
youtube.com/user/shiann82

Other blog sites are:
30daysofshakes.blog.co.uk
prosapiashiann.livejournal.com
shiann82.blogspot.com
nuttynicky.spaces.live.com/blog
30shakechallenge.wordpress.com

twitter.com/shiann82

End of Week 1 – 30 Day Shake Challenge

Here’s a quick video about how this week has gone, *my results and *Tracy’s results.

* Note: Results are not typical, claims to weight loss includes, amongst other things, a balanced diet, recommended water intake, regular exercise and adequate rest.

Day 7/30 – 30 Day shake challenge

This is the seven day of the 30 day shake challenge. 

Breakfast Shake:
250ml Apple Juice
Frozen Mango and Papaya 
3tbsp Natural Yoghurt
Tropical F1

Lunchtime Shake:
250ml Exotic Juice
Peach and Apricot (tinned/juice)
3tbsp Natural Yoghurt
Tropical F1

Main Meal:
Chicken Tikka
Rice

Snacks: 
/

Fluids:
Water x 7 300ml
Thermo Bev x 2 250ml 
Fanta Zero x 1 250ml

Exercise: 
Wii Fit+ 19 minutes 103cal
Line Dancing 20 minutes
Walking 2x30 minutes

Notes: 
Formula 1 Meal Bars and Protein Bars came today, keeping it exciting, as that’s sometimes the reason that someone gives up on their “diet”, through boredom and the same foods over and over.

My video uploads are here: 
youtube.com/user/shiann82

Other blog sites are:
30daysofshakes.blog.co.uk
prosapiashiann.livejournal.com
shiann82.blogspot.com
nuttynicky.spaces.live.com/blog

twitter.com/shiann82

Day 6/30 – 30 Day shake challenge

This is the six day of the 30 day shake challenge. 

Breakfast Shake:
250ml Exotic Juice 
Frozen Mango 
Tropical F1

Lunchtime Shake:
250ml Apple Juice
Frozen Kiwi and Papaya
⅓ Banana
Vanilla F1

Main Meal:
Stir Fry Beef Strips W/onion, garlic, tomato, peppers and carrot
Stir Fry Soya Sauce
Egg Noodles

Snacks: 
/

Fluids:
Water x 6 250ml
Thermo Bev x 1 250ml 
Tea x 2 cups

Exercise: 
Wii Fit+ 29 minutes 212cal
Line Dancing 20 minutes
Walking 2x30 minutes    

Notes: 
Drank more water in the morning than in the evening.  Found the workouts easier today.  Taking the bridge on the school run was easier on my chest and my back didn’t hurt so much. 

My video uploads are here: 
www.youtube.com/user/shiann82

Other blog sites are:
30daysofshakes.blog.co.uk
prosapiashiann.livejournal.com
shiann82.blogspot.com
nuttynicky.spaces.live.com/blog

twitter.com/shiann82

My Recipes – Rosemary or Thyme Pork Steaks W/Steamed Vegetables

4 Pork Steaks
Green Beans/Broccoli/Spinach/Peas
Carrots/Swede
New Potatoes/Sweet Potato/Baked Potato

Pepper
Rosemary/Thyme
Vegetable Stock
Olive Oil

Optional:
Tarragon/Oregano (for greens)
Parsley (for carrots/swede/sweet potato)
Dill (for new potatoes)

(Serves 4)
(Preparation time 25 minutes (60 minutes if baking potatoes))

Prepare your vegetables, take into account the time it will take for your pork to cook, are your vegetables cut too thick?  For the carrots, don’t peal them, just rub the skins with the side of the knifes blade. 

If you’re having baked potato, they should already be in the oven, covered in foil for the first ⅔ of their cooking time (around an hour in total – so put these in around half hour before preparing anything else).  Take off the foil 20 minutes before the end of cooking time.

In a bowl or pestle and mortar, add the pepper (to preference), the rosemary/thyme and around 3tbsp olive oil and mix well. Using a small pastry brush, your fingers or a spoon, lightly coat the pork steaks, with the olive oil mix, evenly on both sides.  Place the pork steaks on a grill pan (raised rack) under the grill or in the oven or use a fat reducing grill (most of these half the cooking times).

Get your steamer to the ready and boil a full kettle to fill the bottom of your steamer.  In accordance to the pork steaks guidelines, you will need to work out if you need to put the steaks on before or after the steamer.  The steamer should take no longer than 10-15 minutes max, once the steam has started, depending on the quantity or size of the vegetables.

Add the hot water to the steamer.  In the next layer where the filter is, add the vegetable stock, broken down into powder, this will flavour the vegetables without leaving lots of stock behind.  Ideally you’ll have 3 tiers, put the carrots/swede in 1st tier with the parsley, greens in 2nd tier with the tarragon/oregano, and the sweet/new potatoes in 3rd tier with the dill. Don’t forget the lid and set the timer.

Check on the pork steaks, it might be time to turn them over, they usually take between 8-10 minutes on either side. 

Once pork is cooked to your preference, take it off the heat 1 minute before the end of cooking time and let it rest, whilst you serve up your vegetables. 

If you prefer a little more flavour, add more rosemary/thyme to the pork steaks once served up.  Rather than adding salt on the steamed vegetables, pepper them lightly instead or add a touch more herbs previously used.

Enjoy :-)

Why Is Water So Important?

Our body is ⅔ water, so it makes sense that we should be drinking lots of it to function well.  Water is second to oxygen in the list of things the body needs to stay alive.  We can go without food for weeks but can only manage a few days without water.  Our bodies can lose between 2-3 quarts of water daily through sweat, urination, excretion and breathing, but it can lose even more if you live in hot or dry climates, exercise or if your diet is high in fibre.  Conditions like vomiting, diarrhoea, fever etc can cause the body to lose even more fluids, and caffeine and alcohol will dehydrate the body, which is why it’s even more important to drink water at these times to replace what you’ve lost.

Water does a lot of things for the body which include:

• flushing out toxins and waste from the body
• carries nutrients and oxygen to and from cells via blood
• lines the digestive system, starting with the mouth, via saliva and mucous
• helps our eyes and nose function better
• protects our organs, tissue and joints from shock and damage
• helps maintain a healthy weight, speeds up metabolism
• prevents unnecessary eating, snacking
• improved hair, skin and nails
• reduces cellulite (orange peel skin), also exfoliate the problem area/s

One of the problems we have is that the brain doesn’t know how to differentiate between thirst and hunger and the most likely reason you feel hungry or want to snack outside meal times is due to thirst.  Some of the tell-tale signs of thirst are as follows, but realise that everyone is different and may not notice them.

• headache
• dizziness/light headed
• feeling hungry
• constantly hungry
• sore/dry throat
• dark patches around the eyes

Generally, if someone feels hungry outside of meal times or if they have a headache or feels light headed, they will either eat something, reach for pain relief or have a lie down.  I usually suggest to try having a glass of water first and then reassess how you feel between 10-15 minutes later.  One problem that can occur is drinking water too fast, like when you can’t quench your thirst.  This is a negative sign in itself, it means that you’ve left it too long between drinks, and typical you’ll drink it very quickly and most probably go for another. Don’t. Drinking lots fluids in a small amount of time will not benefit the body at all, it will just pass through you quickly.  The trick is to sip and regulate, even if you feel the need to keep drinking.

Here is a typical water menu for the average person during the course of a day:

On Waking: Your body loses water while you sleep so when you wake drink a large glass of water. Add a slice of lemon, lime, no added sugar juice or squash for flavour.
Breakfast: If you are an early riser, you'll probably eat breakfast an hour after you rise (which gives the digestive system time to wake), so you may be able to drink another glass of water, or enjoy an Herbal Tea before setting off for the day. If you don't have a water font at work, take a two litre bottle with you each day - by doing this you can monitor your water intake.
Mid-morning: Drink a large glass of water (you can include herbal/decaffeinated tea) with a refreshing water-dense fruit or vegetable snack.
Lunchtime: Have a further glass of water within half an hour of eating.
Mid-afternoon: Try to drink another large glass of water before you leave for home or enjoy a hot herbal tea to perk you up around 3pm.
After work: While you are preparing your evening meal, drink a glass of water and snack on some water-dense fruits or enjoy a green salad with your meal.
Evening: Avoid alcohol and caffeine late at night - it dehydrates the body and you're more likely to be up in the night! Try herbal/decaffeinated tea. Tip – try limiting your caffeine intake to two cups per day.
Bedtime: Remember to turn down the central heating, drink a final glass of water and sleep well!
Exercise: Have 500ml to 1ltr bottle of water at the ready during your workout – drink little and often to replace the fluids lost in sweat and breathing.
Give your water a refreshing flavour by adding a slice of lemon, lime or orange, you can also add no added sugar squash or juice. Herbal tea and decaffeinated drinks using water can be included in your daily water intake. If the water in your area doesn’t taste good straight from the tap, boil it or filter it, bottle it and keep it chilled – there really is no excuse for possible damage to your body by not drinking enough water. :-)

Day 5/30 – 30 Day shake challenge

This is the fifth day of the 30 day shake challenge. 

Breakfast Shake:
250ml Soya Milk
¼tsp Cocoa Powder
1cap Peppermint Cordial
Chocolate F1

Lunchtime Shake:
50g porridge
250ml soya milk
75ml water
1tbsp honey
Chocolate F1

Main Meal:
Sausage Casserole w/onion, tomato, garlic, coriander
Mashed potatoes w/chives

Snacks: 
/

Fluids:
Water x 6 250ml
Thermo Bev x 0 250ml 

Exercise: 
/

Notes:
Wasn’t very active today, weekends are usually quite quiet for me in general. Workout tomorrow.  At least I drank more water today.

My video uploads are here: 
www.youtube.com/user/shiann82

Other blog sites are:
30daysofshakes.blog.co.uk
prosapiashiann.livejournal.com
shiann82.blogspot.com
nuttynicky.spaces.live.com/blog

twitter.com/shiann82

Day 4/30 – 30 Day shake challenge

This is the fourth day of the 30 day shake challenge. 

Breakfast Shake:
250ml Citrus Five Alive
Frozen mango, papaya, pineapple, kiwi
1/3 banana
Tropical F1

Lunchtime Shake:
250ml Apple Juice
Frozen raspberries
Strawberry F1

Main Meal:
Grilled chicken breast
Wholemeal pitta bread

Snacks: 
/

Fluids:
Water x  4 250ml
Thermo Bev x  2 250ml 
Pepsi light x 1 300ml
Tea x 1 cup w/ ½tsp Half Spoon

Exercise: 
workout – 15 minutes

Notes:
Wasn’t very active today, weekends are usually quite quiet for me in general. At least I get to do my hour workouts during the week. Need to focus on drinking a bit more water.

My video uploads are here: 
www.youtube.com/user/shiann82

Other blog sites are:
30daysofshakes.blog.co.uk/
prosapiashiann.livejournal.com/
shiann82.blogspot.com/
nuttynicky.spaces.live.com/blog/

twitter.com/shiann82

My Recipes – Tuna, Tomato and Mozzarella Penne Pasta

2 tuna steaks (tinned, squeeze out oil/brine or fresh, follow cooking guidelines)
1 fresh healthy range mozzarella 
2 tins chopped tomatoes
1 onion (chopped)
2 garlic cloves (chopped)
3 servings penne pasta
1 vegetable stock cube (broken, left dry)

pepper
basil
paprika

(Serves 4)
(Cooking time – around 15-20 minutes)

Put on a pan of water to heat, add pasta when water is boiling, follow pasta cooking guidelines, some are “quick cook”.
Grill the tuna, if it’s fresh, at this point, once cooked, removed from the heat and break into chunks.
Heat up another pan, preferably a wok or large frying pan, then fry off the onions in a small amount of water until soft, add the garlic and stir for a moment. Add the tinned tomatoes, let it come to a boil and then reduce the heat to simmer. 
Add the pepper, basil and paprika to taste preferences.  No salt as the tomatoes will probably already have salt added.  I don’t cook with salt unless it’s mandatory.

(Check the tuna if it’s cooking!)
Add the broken vegetable stock and stir in well. 
Taste the sauce at this point and see if it needs more seasoning.
Let it simmer for 5 minutes to let the flavours do it’s magic.

Check the tuna or pasta if it’s still cooking.

Drain the fresh mozzarella and rip it into layers.

Drain the pasta and run cold water through it briefly.

Add the tuna chunks to the sauce, quick stir.
Add the mozzarella, stir once then fold in the pasta, don’t stir or the pasta may fall apart.

Let it simmer on the lowest heat for about 30 seconds (or until the mozzarella goes stringy) and then serve.

Protein – Tuna, Mozzarella
Carbohydrates – Pasta
5 A Day – Tomatoes
Anti-Oxidant boost - Basil

If you worried about portion size control, eat from a smaller plate.  Remember to visualise your plate as a clock, 12-3 lean protein, 3-6 healthy carbohydrates, 6-12 vegetables or salad.  If you’re not having vegetables or salad, have a piece of fruit for dessert instead, that doesn’t mean fill your plate up with extras of anything else.

My video uploads are here: 
www.youtube.com/user/shiann82

Other blog sites are:
30daysofshakes.blog.co.uk/
prosapiashiann.livejournal.com/
shiann82.blogspot.com/
nuttynicky.spaces.live.com/blog/

Day 3/30 – 30 Day shake challenge

This is the third day of the 30 day shake challenge. 

Minus 3lbs on the scales.

Measurements wise I’m down:
1cm from waist
2cm from hips
½cm over chest
1½cm under chest
1½cm from thighs.

Breakfast Shake:
250ml Berry Five Alive
Frozen Strawberries
1/3 banana
Strawberry F1

Lunchtime:
Tuna on wholemeal roll

Main Meal:
Chicken strips in Chinese style sauce
Egg and garden peas rice

Snacks: 
/

Fluids:
Water x  5 250ml
Thermo Bev x  2 250ml 
Pepsi Max x 1 300ml

Exercise: 
Walking – 60 minutes

Notes:
Seems like I may have cancelled out the good that I’ve done with the Chinese style sauce.  I was unprepared, as I had to make do with tuna instead of my second shake. Friday’s in itself is a very long day for me, from the time I drop off Kyle and school until around 9pm, I’m pretty much not stop rushing around trying to beat the clock.  Housework, shopping, walking around town, taking Kyle to Judo, walking to and from school.  Cheated today a little as I didn’t do the shopping myself this time, I ordered online, so that’s about 2 hours of walking exercise I missed out on.

My video uploads are here: 
www.youtube.com/user/shiann82

Other blog sites are:
30daysofshakes.blog.co.uk/
prosapiashiann.livejournal.com/
shiann82.blogspot.com/
nuttynicky.spaces.live.com/blog/

Day 2/30 – 30 Day shake challenge

This is the second day of my 30 day shake challenge.

Breakfast Shake:
250ml Berry Five Alive
Frozen Blueberries
1/3 banana
Strawberry F1

Workout Shake:
250ml Citrus Blast Five Alive
Tropical F1

Lunchtime Shake:
(Rocket Fuel Porridge)
250ml milk (ran out of soya! argh!!!)
75ml hot water
Chocolate F1
3/4 tbsp honey
50g porridge oats

Main Meal:
pork in tomato pesto
carrots
mashed potatoes (white and sweet) w/garlic and chives

Snacks: 
/

Fluids:
Water x  4 250ml
Thermo Bev x  3 250ml
Apple Juice x 1 300ml

Exercise:
Wii Fit Plus – Rhythm Boxing, Kung Fu, Band Marching, Step Plus (26mins/203cal)
Walking – 2 x 30 minutes

Notes:
The tomato pesto was homemade using a tin of chopped tomatoes, basil, coriander, pepper, paprika, garlic, half chopped onion and 1 vegetable stock cube. 

My video uploads are here: 
www.youtube.com/user/shiann82

Other blog sites are:
30daysofshakes.blog.co.uk/
prosapiashiann.livejournal.com/
shiann82.blogspot.com/
nuttynicky.spaces.live.com/blog/

Day 1/30 – 30 Day Shake Challenge

My first day of my 30 day shake challenge has arrived! I’ve had technical problems so was unable to upload any updates for a while.  Hopefully this works, as I’m having to use my phone for internet connection!

Breakfast Shake:
250ml Berry Five Alive
Frozen strawberries and raspberries
1/3 banana
Strawberry F1

Lunchtime Shake:
250ml Citrus Blast Five Alive
Frozen kiwi, mango, papaya, pineapple
1/3 banana
Tropical F1

Main Meal:
1 chicken breast, baked in water, pepper, paprika and parsley
1/3 packet Good For You (Asda) pasta carbonara

Snacks:
1 chicken breast, grilled

Fluids:
Water x 4 250ml
Thermo Bev x 2 250ml
H3O x 1 500ml
Pepsi Light x 1 can

Exercise:
Line dancing – 5 songs
Wii Fit Plus – Rhythm Boxing, Kung Fu, Band Marching (18mins/100cal)
Walking – 2 x 30 minutes

Notes:
Feel like I’ve cheated a little with the amount of pasta I had for main meal, hopefully my workout evened it out a bit. Wasn’t tired, didn’t ache much after workout, took 2 of my Tang Kuei.

Looking Forward To Tomorrow

Tomorrow is day one of my 30 days of shakes challenge.  I have my Herbalife Recipe Booklet and few of my own ideas to the ready.  All I need is a blender, juice, fruit, ice and Formula 1 twice a day, a balanced meal, 2 ltrs of water and at least 20 minutes exercise.

Now, I HAVE used this programme before, however, as I look back on it now, I realise that my mind wasn’t really in it.  I lost 3 stone in weight and then something snapped and I stopped.  This being the second time around, I’ve made plans to keep blogs & video diaries, I’ve researched a little more about food, nutrition and exercise.  I’ve started to make meal plans a week in advance, I’ve found more options for exercising to keep it interesting and I’ve come up with some new ideas for Formula 1, as well as the recipes that come with the programme.

All I have to do is remember that I am doing this for myself and no one else.  It doesn’t matter what anyone else thinks, it’s about what I think about and how I feel about myself.  That’s one piece of advice I’d give to anyone who may read this.  If you want to make a change in your life, do it for you and your family, not for anyone else.  You come first.  Those that care don’t mind, and those that mind don’t care :-)

Love & Light
Shiann
  )o(

A New Start! :-)

If I was to say how many times I’ve tried to lose weight in the past I’d be here all day long and this entry would go on for longer than needed.
I’ve been big all my life, partly due to the fact that my parents weren’t exactly health conscious people and weren’t really bothered about cutting out the bad stuff.
On a more positive note, I’ve decided to link all my blogs up to follow my progress this time.  I’m trying Herbalife’s Weight Loss Programme on the 30 Days of Shakes challenge.  For the next 30 days, at least, I will be making daily posts about my progress, tips, healthy recipes and possible video uploads. 
Let’s see how well I do!  Wish me luck.  If you are losing weight, need to gain weight, looking for healthy tips, recipes and exercise ideas, please feel free to join in this challenge.  Make you own blog to track your progress, add me and subscribe!
As always, check with your GP before starting a new diet or taking up exercise if you don’t already workout. 

Good Luck Everyone!
Love & Light
)o(

Video - Why I want to lose weight

This is a quick video about why I want to lose weight, what I'll be using to lose weight, how I'll track my progress and how others can join in for support to share tips and info.

iTunes ... NOOOOO!

The last 2 times I decided to give iTunes another go, it has removed files from my computer resulting in me having to go find them again! So, I thought - maybe they've perfected, or at very least corrected iTunes since. But of course not, how wrong of me to assume! over 10,000 songs were placed into the "automatically add to iTunes" folder - 2,436 were placed into the library. What's that all about Apple??

Thankfully - and I use this term lightly, considering I know just how crap Microsoft are too - I still have my WM playlists, which means I don't have to sit here trying to remember over 7,000 songs, all on my onesy, to get them all back again.

Here's wishing myself luck to find them all again! More luck will probably be needed so if anyone reads this, please feel free to throw some my way lol x

Feelin a bit drained lately...

I've been spending the last few days tucked up in bed, mostly, watchin Buffy again. Currently on season 5 so it's all Glory Glory Glory. Got my copy of New Moon on DVD today so I watched that up there too! Even tho I watched the bad quality version last night - must be hooked or somethin! lol Definately can't wait for Eclipse! Even more so Breaking Dawn - Bella as a vamp, should be fun, or so the book says!

looking at new career options

I've decided to make some changes in my life. first step - looking at my career options. found a couple of reflexology and aromatherapy courses online. I have an extra room at home so I can use the space as a treatment room. If I choose 1 of the home study courses I could probably get it done sooner than if I went to college. I think you have to take part in at least one practical days training but I could work that in. A trip to Devon or London would be cool - which is where the centres are for the course I'm more interested in taking up.

Next step - get payment scheme set up for the course, get the study materials in the post, start the course!

Fingers crossed!