From party frocks to invites and Christmas cocktails, we've got everything you need to throw a fabulous party
The Shape Up Challenge - Week 7
Welcome to week 7 of The Shape Up Challenge Healthy Eating Plan. Can you believe you only have two more weeks to go? You should already be feeling confident about your body and be proud of the weight loss you’ve achieved so far (if that’s been your aim). By now, you might even have dropped a dress size, so keep up the good work.
This week, your goal is to increase the amounts of phytochemicals in your diet. Phytochemicals are compounds found in plants that have positive health benefits. Last week, we talked about textured vegetable proteins and how they could be used as alternative protein sources. Soya beans and soya products may also be protect against osteoporosis and heart disease. The other main benefit of these foods is that they contain a type of phytochemical called phytoestrogens, which have been shown to protect against breast cancer. They do this by lowering oestrogen levels in the blood (high levels of the hormone oestrogen have been associated with an increased risk of developing breast cancer).
Other healthy food choices to include in your diet are leeks, chives, cabbage, cauliflower and Brussel sprouts. These choices contain organosulphur compounds, which have an antibacterial effect and have been shown to protect against stomach cancer. If you don’t love the taste of these foods, they are relatively easy to chop up and hide in stews and casseroles.
If you include the above foods in your diet this week, you’ll be able to reap long-term health benefits.
Check out the live discussions taking place on the Shape Up Challenge right now: .
Breakfast
Choose one of the following meals (all are under 350 calories) and include a glass of fruit juice with your choice:
- 2 Wheat Biscuits, handful chopped dried mixed fruit, 1 tbsp toasted pumpkin seeds, 125mls skimmed milk, 2 fresh figs.
- 1 oatmeal and raisin muffin, glass of strawberry melon smoothie (100mls skimmed milk, 125g diced ripe cantaloupe melon, large handful strawberries, 3 heaped tbsp low fat yoghurt, blitz together until smooth, serve with ice and mint leaves).
- Bowl of cranberry and walnut oatmeal (boil 40g rolled oats, 125mls apple juice, 125mls skimmed milk, large pinch of cinnamon, reduce heat and simmer for 10 minutes, stirring occasionally, top with 1 tbsp toasted walnuts, 1 tbsp dried cranberries before serving). 1 grapefruit.
- 125g pot low-fat probiotic yoghurt, topped with 2 large handfuls of blueberries, 1 tbsp wheatgerm, 2 tbsp unsweetened muesli and 1 tbsp shredded coconut.
- Scrambled eggs with mushrooms (2 eggs, 1 tbsp low fat sour cream, 125g chopped button or shiitake mushrooms, 1 tsp oil, low-fat spray. Spray the bottom of a non-stick pan with a coating of low-fat spray, add the chopped mushrooms and fry for about 4 minutes until tender. Remove from pan and set aside. Whisk the eggs and sour cream together in a bowl. Add the oil to the pan and pour the egg mixture and cook, stirring with a fork and bringing the set eggs in from the sides, about 1 minute for soft eggs. To serve, place the eggs on a plate, top with the cooked mushrooms and a sprinkling of chopped chives. Serve with a slice of rye crispbread on the side.
- 45g unsweetened muesli, 1 handful of toasted cashew nuts, 1 handful of dried prunes, 125ml skimmed milk. 1 sliced mango.
- 2 small slices of wholegrain toast, topped with 2 tsp raisins, 1 handful toasted pecan nuts, 2 tbsp low fat cream cheese. ½ papaya served with a squeeze of lime juice.
1 | 2 | 3 | next
printer friendly
send to a friend
Delicious
Digg
reddit
Facebook
StumbleUpon
Horoscopes| Message Boards | Quizzes | Newsletters | Join
iVillage Ltd is a UK company registered in England & Wales (3837269) at 80-110 New Oxford Street, London WC1 1HB
