Tag: everystepfitness

Recipes

What the cluck Veggie Stir Fry

Dr Nancy P

This is a super easy dinner or lunch option. There are lots of vegetarian chicken alternatives out there but this is one of the best I’ve tried. It’s absolutely delicious, not dry like some can be, with a fab texture. It’s good enough to pass as chicken in this dish (in case you have any fussy eaters you want to get this past!).

This comes in at around 263 cals for a portion. You can obviously add rice or noodles if you wish but it’s a massive portion so you won’t need it! You can use any veg you have, or make life easy and grab a pre made bag of stir fry veg. You can have it plain, with soy sauce or if you like you can add hoisin sauce.

You will need:

1 pack of veggie ‘chicken’ (I used ‘what the cluck’ from the vegetarian butcher’

1 small onion

1/2 red pepper

Handful mushrooms

Assorted greens (or do what I did and use a pre made mix!)

Soy sauce to taste (or hoisin sauce if you prefer)

Chop the veg.

Heat a little oil on a wok or frying pan and sauté the onions.

Meanwhile pop the veggie chicken in a separate pan (you can do it with the veg but I prefer to brown it separately to ensure it’s nice and crispy)

Add the peppers and mushrooms to the onions, cook for a couple of mins.

Add the other veg and stir fry for a few mins and then add the soy sauce to taste (or hoisin sauce) and cook through.

Add the chicken pieces and then serve!

Enjoy 🙂

Xx

Recipes

Hoisin Pulled Veggie ‘Pork’

Dr Nancy P

If you’re a Chinese takeaway fan this is a great lower calorie, home-made option for you! You can use any veggie alternative – there are pulled pork, pulled chicken and pulled jackfruit options available now. I happened to have the Linda McCartney pulled fake chicken in my freezer so that’s what I’ve used.

This serves 3-4 people and comes in at around 230 cals per portion (before rice etc).

You will need:

1 pack of veggie pulled ‘meat’

1 small onion

1 clove garlic

1 stick of celery

1 small red pepper

1 small red chili (optional)

3 tbsp soy sauce

1 tbsp sweet soy sauce (kecap manis)

2 tbsp hoisin sauce

1 tbsp black bean sauce

1 tbsp water

Small handful of cashew nuts (optional)

A couple of spring onions (for garnish)

Place the pulled fake meat in a bowl and add the soy sauce and sweet soy sauce – leave to marinate.

Chop the vegetables up into small pieces and add the onion, garlic and celery to a hot wok or pan with a little oil (or oil spray to save calories)

Add the peppers and chili if using.

While the vegetables sauté add the hoisin and black bean sauce and water into a small bowl and mix together. Set aside.

Add the marinated pulled fake meat to the wok and fry it for 5-7 mins.

Meanwhile, if you’re using the cashew nuts roast them in a dry pan.

Add the sauce mix to the pulled meat and cook through for another 2-3 mins.

Serve with the cashew nuts and spring onions sprinkled over the top, with rice or noodles.

Enjoy 🤗

xx

Nutrition and Calorie Tips

What you track vs what you actually eat…

Dr Nancy P

What you track vs what you actually eat… 🥜 🥄

If you’re hoping to lose fat in a sustainable way you need to be aiming for a deficit of around 200-300 cals a day. So you have your calorie goal, and you’re tracking your calories and weighing your portions. You diligently weigh your peanut butter for your slice of toast … 30g – that’s 169 cals – all tracked, all good. But what about the little bit you just scrape off the side of the jar as you’re getting that spoonful… or that bit that dropped on the plate that you wiped off with your finger.. or the bit you lick from the lid….

All that can add up to another 15g – that’s an extra 84 cals.

84 cals in itself isn’t going to ruin your progress, but if you’re having a couple of slices of toast a day that’s 168 extra calories a day or 1,176 cals a week! And that’s assuming that’s the only “extras” you have. That can easily stop you progressing or slow it down. And to be honest you probably don’t even realise you’re doing it.

So if you’re tracking cals and hoping to lose fat then perhaps double check you’re actually tracking what you’re eating, especially with calorie dense foods like nut butters etc.

🤗 xx

Fitness and Exercise

Bodyweight workout number 17!

Dr Nancy P

Workout time! Number 17 this week!

Skaters, jacks, bears and maybe a few dead bugs after this one! lol!

Ten exercises, ten mins in total and no equipment required – just yourself, a watch/iphone to time it, and a mat if you want one for your knees/hands.

If you have more time then you can always do it twice or three times, if you don’t have ten mins then just do half! Get everyone involved! 🙂

If you want to do it “with me” then the video is below.

Or you can use the pics below or download a pdf of the workout here Bodyweight Circuit 17

Have fun! 🙂

xx

Ps. If you missed the previous workouts they’re here: Bodyweight Circuit 16, Bodyweight Circuit 15, Bodyweight Circuit 14, Bodyweight Circuit 13, Bodyweight Circuit 12, Bodyweight Circuit 11, Bodyweight Circuit 10, Bodyweight Circuit 9,  Bodyweight circuit 8, Bodyweight Circuit 7  Bodyweight Circuit 6 ,   Bodyweight Circuit 5, Bodyweight Circuit 4,  Bodyweight Circuit 3, Bodyweight circuit 2 and my first one is here (Bodyweight circuit 1)

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Tuesday Tip

Tuesday Tip: Too busy?

Dr Nancy P

Tuesday Tip: Too busy?🤯

It’s really easy when you’re busy to feel like the additional stress of trying to eat well or exercise to lose weight is too much. I often hear people say they’re just too busy to even think about it. I get it, I really do, I know how hard it is when you’re busy and feel like you never have a chance to stop and breathe, let alone fit in meal prepping, exercise etc. But it doesn’t have to be like that. Here are some tips I use with my clients to help them reach their fat loss goals, despite being short on time.

First off; ditch the all or nothing mindset. You don’t need to spend hours exercising to see results, in fact you don’t even need to workout every day or for long periods when you do. You also don’t have to spend hours prepping meals and creating a pile of tupperware boxes full of perfectly balanced meals. You do however need to commit a little time if you want to change things. Take an honest look at your schedule and see if you’re wasting time anywhere that you could use for something else. I’m not talking about hours, but perhaps that 20 mins idly scrolling through social media? or 30 mins watching TV? I’m not saying you shouldn’t do those things but if you’re desperate to lose weight then could some of that time be redirected?

Schedule your workouts and walks, you don’t need long, ten mins is enough (try one of my ten min workouts for example). Commit to a specific time and put it in your diary. Multitask and walk while you make a business call if you can or walk instead of driving to the shops etc. And be realistic, workout on days when you’re less busy. Don’t try to cram a workout in on your most manic day. Be generally active; walk, stand, fidget – do whatever you can whenever you can.

Stay in a calorie deficit – consistently. Now that does require some sort of tracking but you can make this easier on yourself by sticking to a small range of ‘go to’ meals and snacks that you know the cals for. Then you only need to work the cals out once. If you have say 6 meals you regularly have then simply rotate them. Use pre-prepared snacks and even the odd ready meal if you need, then it’s easy!

Happy Tuesday 🤗

Xx