RECIPE: Healthy Simple Clam/Chicken Chowder

My chicken chowder

This recipe was requested by one of my readers, Nikki Kincaid, she requested for a healthier version of nice chowder recipe. Here is a recipe for either chicken or clam chowder. The fun part of this is that you can use fish, mussels, prawn in place of chicken or clam. Lovely soup for cold weather.

Ingredients

• 1 slice bacon (optional, if you are using bacon, do watch your salt)
• 1 cup of chopped onion
• 1 cup chopped celery
• 1 leek (finely chopped/optional)
• 1/2 cup chopped carrot
• Salt for taste
• 1/2 teaspoon dried thyme
• 1 or 2 garlic cloves, minced (depending on your taste)
• 3 cans of chopped clams, not drained (I used chicken, couldn't find Clams)
• 1 to 2 cups diced peeled potato 
• 2 bottles clam juice (I used chicken stock)
• 1 bay leaf
• 1 spring onion (chopped)
• Black pepper
• 1 tbsp olive oil
• 1 cup fat-free milk or skimmed milk
• 1/4 cup all-purpose flour (I left this out)

DIRECTION
NOTE: if you are using chicken make sure to cook it with spices of your choice and reserve the stock.

• Cook bacon in a large pan over medium heat until its crispy. Remove bacon from pan, Crumble it and set aside. In a clean pan, add oil over a low heat, allow to heat up a but and add onion, carrot, celery, leek, salt, thyme, and garlic; cook 5 minutes or until they are tender.
• Drain clams, reserving liquid (if you are using clams, if not get your chicken stock ready)
• In the same pan, add clam liquid (or chicken stock), potato, pepper, clam juice, and bay leaf and bring to a boil.
• Reduce heat and simmer for 12 to 15 minutes or until potato is tender and remove the bay leaf.
• Mix milk and flour until smooth. Add flour mixture to the pan; bring to a boil. Cook for 15 minutes or until its thick, stirring at interval. 
• Then add clams or chicken and spring onions, cook for more 3 minutes. Sprinkle with bacon and ready to serve

RECIPE: Easy Tomato Soup

Ingredients

1. 500 g fresh ripe tomatoes
2. 2 pints water
3. 2 medium onion
4. 2 medium carrot
5. 3 cloves garlic
6. 2 tbsp olive oil
7. Small handful of fresh chopped basil or pasley
8. Salt and pepper
9. Stock cube

Direction

• Peel and roughly slice the carrots, onions and garlic. Put a large pan/pot on a medium heat and add olive oil. Add all your chopped and sliced ingredients into the pan/pot and mix together with a wooden spoon.
• Cook for around 10 to 15 minutes, until the carrots have softened and the onion is lightly golden.
• Put the stock cubes into a jug or pan and pour in 1.5 litres of boiling water from the kettle. Stir until the stock cubes are dissolved, then add to the pan/pot with your fresh ripe tomatoes, salt and pepper. Stir and bring to the boil. Reduce the heat and simmer for 15 minutes with the lid on. Add the basil/parsley leaves, blend the entire soup in a blender. 

Garnish with basil/parsley and serve.

WEEK 2 FOOD PLAN

WEEK 2: 
Aim: eat in moderation, ignore counting calories but use measuring cups and keep a food journal
IMPORTANT:

Do morning exercises on an empty stomach. Eat your first meal of the day 45 mins to an hour later, if you have time only in the evening then worry, workout when you can. Each meal should consist of one serving of protein (about the size of your palm), a complex carbohydrate, and veggy
(1 cup). See food choices below. Drink enough water too

1. Drink at least 4 liters of water daily, drink nothing but water
2. No biscuits, no fizzy drink, no white bread and no pastries
3. Use you measuring cup, if you don't have one buy 
4. Snack on fruits, seeds, veg and nuts but only 1 serving
5. Move, exercise for at least 45 to 60 mins daily 4/5 times a week.
6. Keep food journal: pen down everything that goes into your mouth
7. Sleep 7 hours at least
8. Eat only complex carb ( click here for list of COMPLEX CARB)
9. Don't go eating a bunch of banana because its fruits: moderation is the key
10. workout remains the same, the workout will run for 3 weeks before we move to another thing.

What to eat:

1. Any fruits
2. Any vegetable 
3. Any complex carb (complex carb)
4. Eggs
5. Wheat bread
6. Oat
7. All bran, weetabix, fruit and fiber 
8. Any beans (1/2 cup per serving)
9. Any rice (ofada preferably or brown or basmatic, 1/2 cup cooked)
10. Any unsalted nut (1 handful)
11. Low fat plain natural yogurt
12. Sweetener 
13. Honey
14. Any fish
15. Chicken
16. turkey
17. Less or no red meat

Foods to avoid during Week 2

1. Red meat
2. Full Milk, cream 
3. Butter and margarine 
4. Any food that contains white flour including bread, croissants, cereals, cakes, biscuits, pies, pastry, etc 
5. Crisps and savoury snacks including salted nuts 
6. Chocolate, sweets, jam and sugar 
7. Processed foods 
8. Alcohol 
9. Coffee 
10. Mayonnaise 
11. Fizzy drinks and squashes, including diet versions

Breakfasts Ideas (be creative with what to eat)

• 1/2 cup for oat and 2 tbsp skimmed milk
• 2 sticks weetabix with 2 tbsp skimmed milk
• 1 cup all bran or fruit and fiber with 2 tbsp skimmed milk
• Egg omelet
• Porridge oat or muesli can be topped with any fruit of your choice or natural yogurt or nuts 
• Fruit salad with oats: fresh fruit salad with some sprinkling of oats. 
• Smoothie: fruit or veggy.  
• Fresh fruit and yogurt 

Lunch ideas  ( feel free to mix it up, just be creative)

• Vegetable with either beans or lentil (1 cup cooked) and fish
• Sweet corn salad with fish (you can use canned fish but remove the oil or water) 
• Vegetable salad with rice (1 cup cooked) 
• Sweet potato with fish with steamed vegetables 
• 1 cup boiled yam with veggies
• 1/2 cup rice or beans with veggies

Dinner ideas (eat less carb for dinner, more veggy or light meals)

• Fish pepper soup 
• Chicken pepper soup
• Vegetable and fish
• Salad and fish
• Beans/lentil salad
• Sweet potato (1 cup diced) with vegetable and fish 
• Tomato soup (see link for recipe)

Snacks

• Salad or fruits (1 serving)
• Low fat plain natural yogurt mixed with honey/sweetener
• Plain popcorn
• 3 Crackers 
• Handful of unsalted nuts or seeds

Drink Only

• Water
• Fruit infused water
• Green tea or fruit tea

RECIPE: Healthy Delicious Salad Dressing

1. Creamy

• 1/2 cup fresh spinach leaves or parsley
• 1 Onions, chopped
• 1/2 cup avocado, cubed
• 1/2 tbsp. fresh Rosemary, chopped (optional)
• 1 tbsp. white wine vinegar (or apple cider vinegar or lemon juice)
• 1/2 cup Greek yogurt or plain low fat yogurt
• Salt
• Black ground pepper

Direction
Blend spinach/parsley, onions, avocado, rosemary, vinegar/lemon and yogurt together in a blender until smooth. Add salt and pepper to taste. Keeps in the refrigerator. Yes its that easy

2. Roasted Tomato Vinaigrette

• 350g of plum tomatoes, halved lengthwise and cored (remove the seeds)
• 1 tbsp. chopped garlic
• 1 tbsp. extra-virgin olive oil
• Seasoning like mixed herbs
• Salt for taste
• Black pepper
• 2 tbsp.  White wine vinegar, or red-wine vinegar or apple cider vinegar

Direction
Preheat oven to 300°F/150 degree Celsius. Spray your baking dish with cooking spray.

Put tomatoes, garlic, oil, seasoning, salt and pepper in a medium bowl. Spread the tomatoes in the prepared baking dish. Bake until the tomatoes are broken down and the juices are thick and syrupy, 1 hour 20 minutes to 1 hour 35 minutes.

Transfer the tomatoes to a blender. Add vinegar and puree. (Use caution when blending hot mixtures.) Cool completely before using.

3. Avocado Vinaigrette

• 2 ripe avocados
• 1tbsp fresh finely minced parsley or cilantro (depending on use)
• Juice of 1 lemon
• 1 cup greek yogurt or low plain yogurt
• 1 tbsp onions minced finely
• Salt and pepper
• 1tsp vegetable oil (mild tasting)
• 2 tbsp white wine or apple cider vinegar

Direction
Mash the avocados until smooth, Add the lemon juice, yogurt and onions
salt and pepper. Mix thoroughly. In a jar, or blender. Mix oil and vinegar add the avocado. Serve over tossed greens or a seafood salad.

4. Easy Green Dressing
1 ripe Avocado
1 tbsp Lime/ lemon
1/2 cup Greek yogurt or plain low fat yogurt

Direction
Mash avocado and mix with lime/lemon and yogurt.

Number 1 Weight Loss Secret

When I started losing weight/fat, the first 20 kg I dropped was through skipping but mainly walking. It was hard obviously, the panting, sweating and struggle over took me but if walking was all it took then I didn't mind walking 4 hours a day.

To be honest, when the scale isn't moving down or no NSV and it’s not plateau I know why the weights are not dropping. Not now that it’s harder to lose 1 pound but in the beginning I knew exactly what I was doing wrong when I didn't lose weight:


Answer: I was working out and still over eating.

You might have been in this situation, where your workout is perfect but you are not losing weight and you have not hit plateau.

You want the number 1 secret of losing weight?

I have heard 70% of what we eat can make use lose or gain weight.

SECRET: Weight loss is mostly about what you eat. At least that’s how am able to lose 76 kg and kept it off, I love food and everyone knows that by now but I have managed to balance my meals and make them healthy.

You can lose weight without exercising but we all know the importance of exercise, increase metabolism, aids in losing weight faster, shapes the body and build muscle while losing fat etc. Don’t get it wrong because exercise is very important, but fixing our eating comes first before killing ourselves with exercise.

This week has been so busy for me because of work, had work event for almost 5 days. I stayed in a hotel that served what I will normally eat but in this case, it’s packed with oil and there is nothing I could do. Day 1 I had salad (which I hated) and fruits all day but considering I slept very last and the work stress I knew I needed more food. I ended up eating the hotel food but I managed to wake up 5:30 am daily for a quick 20 mins HIIT workout. I weighed in 64 kg when I left the house; by Sunday I will know for sure what the scale says…lol.

Advice: lets try and track whatever we eat for the next week which is the week 2 of our 12 week challenge, if you have to write it down please do. This is the only way to improve in your eating and truly understand why the scale isn't moving and no NSV.

Like I started with walking and skipping, if you are too big or sick to do hard workouts just start by walking, gradually improve to jumping jacks and skipping. It’s not a day work; at least I have been on it for 2 years and 9 months. If I did it, I strongly believe you can. With exercise the weight will come off quicker but let’s tackle our eating first and exercise will follow.

I encourage you to please start gradually and you will be happy you did.

Workout Plan for the Week 1 to 3 of the 12 Weeks Challenge

I have done a workout routine for Monday to Friday, Sunday and Saturday i left out for resting but you can choose to add them and rest any day of the week, the idea is to rest 2 days in a week it doesn't matter which day really. Try and workout, it won't be easy but its all worth it for better result and for building muscle while burning fat. Any workout that is confusing to you do ask me on twitter or google it for better picture.

Exercise Workouts : Circuit Training
Circuit training incorporates a mixture of both cardio and strength training. It begins with weight training which is then followed by cardio, this is done by repeating the sequence several times. The
importance of circuit training is that it blasts body fat while burning calories and causes your heart rate to rise.

Monday (repeat 2 to 3 times)
Circuit Training Workout Example:

• 1 min: March in place to warm up
• Squats - 20 reps
• 1 min: Jog in place, pushing the arms overhead
• Front and Rear Lunges - 12 reps on each leg
• 1 min: Run in place with high knees
• Push ups (on the knees or toes) - 12-20 reps
• 1 min: Jumping jacks
• Dips with Leg Extension - 12-20 reps
• 1 min: jumping jacks
• Walking lunge with arms overhead - 12-20 reps
• 1 min: March in place
• 30 squat jumps
• 30  burpee
• 30 sec: Planks
• 1 min: Mountain climbers
• Bridge With Leg Drop
• 1 min: Run in place with high knees
• 30 sec Back Extensions
• 1 min: March in place

TUESDAY

Any cardio of your choice 30 -45 mins (you can use workout dvd or @ the gym) 

WEDNESDAY (2 to 3 times)

• 2 sets of 12 reps: squats
• 30 jumping jacks
• 2 sets of 12 reps : chest press
• 12 burpees
• 2 sets of 12 reps : deadrows
• squat jumps
• 2 sets of 12 reps-each arm : tricep kickbacks
• high knees running for 30 seconds
• 2 sets of 12 reps-each arm : bicep curls
• 30 burpee
• 2 sets of 12 reps-each leg : lunges
• 60 jumping jacks
• 2 sets of 12 reps : shoulder press
• 20 burpees
• 1 30-second plank
• 1 30-second side plank, each side 
• 20 slow abdominal twists
• 20 fast abdominal twists (lying down)

THURSDAY
Any cardio of your choice 30 -45 mins (you can use workout dvd or @ the gym)

FRIDAY
Total-Body Strength Training Workout with Leg Emphasis. Repeat entire circuit 2 to 3 times

• Squats: 10-12 (20 secs rest) 2 sets
• Bench Press: 10 (20 secs rest) 2 sets
• push ups: 10 (20 secs rest) 2 sets
• Walking Lunge: 10-12 (20 secs rest) 2 sets
• Squat jump: 10 (20 secs rest) 2 sets
• Upright Row: 10(20 secs rest) 2 sets
• Burpee: 30 (20 secs rest) 2 sets
• Triceps curl: 10-12 (20 secs rest) 2 sets
• Wall sit squat: 30 sec (20 secs rest) 2 sets
• Biceps Curl: 10 (20 secs rest) 2 sets
• Leg Curl: 10-12 (20 secs rest) 2 sets

Walking lunge

Upright row

Bridge with Leg drop 

Burpee

Back Extention

Dip with leg extention

Week 1: 12 WEEKS CHALLENGE (Food Plan)

WHAT YOU NEED: WEEK 1

• Drink at least 4 liters of water daily, drink nothing but water
• Detox detox detox
• No biscuits, no crackers, no fizzy drink, no bread and no pastries, no wheat, no meat
• Use you measuring cup, if you don't have one buy 
• Snack on fruits, seeds, veg and nuts but only 1 serving
• Move, exercise for at least 45 to 60 mins daily 4/5 times a week.
• Keep food journal
• Sleep 7 hours at least
• Eat only complex carb ( click here for list of COMPLEX CARB)
• Don't go eating a bunch of banana because its fruits

For any question, send on TWITTER or FACEBOOK PAGE

I might not be able to reply emails because of work so stick to twitter and facebook page.

MEAL PLAN FOR WEEK 1: Detox

Foods to include in the plan

Your plan can include:

Fruit –This includes apples, bananas, pears, oranges, grapefruit, raisins, pineapple, mango, kiwi fruit, strawberries, raspberries, tangerine, peaches, water melons, etc. You can make it in form of smoothie or eat as snack or you can juice them yourself but in moderation.

Vegetables –This includes carrots, onions, turnip, swede, sprouts, cabbage, peppers, mushrooms, sweetcorn, peppers, , broccoli, cauliflower, salad, tomatoes, cucumber, spring onions etc  eat any vegetables including fresh or frozen

Beans and lentils –This includes red kidney, haricot, cannellini, butter, black eye, pinto, red lentils, green lentils and brown lentils. Eat any beans, including those that have been dried or canned in water.

Unsalted nuts  and seeds– eat any including Brazil, peanuts, almonds, cashew, hazel nuts, macadamia, pecans, pine nuts, pistachio, walnuts etc, eat any including sunflower and pumpkin.

Low fat plain natural yogurt, Honey
Water – at least 3 liters a day
Herbal or fruit teas

Oats,  Potatoes, Brown rice, Fresh fish

Foods to avoid during your detox (Week 1)

• Red meat, chicken, turkey and any meat products anything meat
• Full Milk, cheese, eggs, cream 
• Butter and margarine 
• Any food that contains wheat including bread, croissants, cereals, cakes, biscuits, pies, pastry, etc 
• Crisps and savoury snacks including salted nuts 
• Chocolate, sweets, jam and sugar 
• Processed foods 
• Alcohol 
• Coffee and tea 
• Mayonnaise 
• Fizzy drinks and squashes, including diet versions

Detox Plan Breakfasts (use 1/2 cup for oat and 2 tbsp skimmed milk)

• Porridge oat: can be topped with any fruit of your choice or natural yogurt or nuts 
• Fruit salad with oats: fresh fruit salad with some sprinkling of oats. 
• Smoothie: fruit or veggy.  
• Fresh fruit and yogurt 

Detox Plan Lunch ideas  ( feel free to mix it up, just be creative)

• Vegetable with either beans or lentil (1 cup cooked) and fish
• Sweet corn salad with fish (you can use canned fish but remove the oil or water) 
• Vegetable salad with rice (1 cup cooked) 
• Sweet potato with fish with steamed vegetables 

Detox Plan Dinner ideas

• Fish pepper soup 
• Vegetable and fish
• Salad and fish
• Beans/lentil salad
• Sweet potato (1 cup diced) with vegetable and fish 

Detox Plan Snacks

• Salad or fruits (1 serving)
• Low fat plain natural yogurt mixed with honey/sweetener
• Plain popcorn
• Handful of unsalted nuts or seeds

Detox Plan drink

Water

Fruit infused water

Green tea or fruit tea