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02.10.2014
Slim down AND look your best with our superfood diet plan Packed with nutritious superfoods, this four-week weight-loss plan will have you looking great from the inside-out. Banoffee smoothie: Blend 150ml low-fat vanilla yoghurt, 200ml skimmed milk, 1 small sliced banana and 1 tbsp maple syrup until smooth. Apple and blackberry smoothie: Blend 300ml apple juice and 125g frozen blackberries until smooth. Mango and melon smoothie: Blend the flesh of 1 ripe mango and half a Galia melon with 200ml apple juice until smooth. Lemon and raspberry muesli: Stir 2 tbsp of sugar-free muesli, the zest of ? lemon and 50g fresh raspberries into 200ml low-fat yoghurt.
Quick gazpacho: Blend a 330ml can V8 juice,  ? small red pepper, ? small red onion,  ? cucumber, 1 clove of garlic, a pinch of sugar and 1 tsp olive oil until smooth. Mixed-bean salad: Mix 4 tbsp of canned mixed beans with 2 finely chopped spring onions and ?  diced red pepper, 100g tuna in brine (drained) and 1 tbsp French dressing. Prawn fajita wrap: Heat 1 tsp oil in a non-stick frying pan, add 75g cooked prawns, 2 finely chopped spring onions and 1 tsp fajita seasoning and stir-fry for 1 minute.
Chicken and mango salad: Mix 1 tbsp reduced-fat mayonnaise, 1 tbsp plain low-fat yoghurt, 1 tbsp mango chutney, 1 tsp mild curry paste and stir the mixture in to 75g cooked brown rice.
Chicken with sweet and sour onions: Heat 1 tbsp olive oil in a pan, add 1 sliced red onion and cook over a gentle heat for 10–15 minutes. Vietnamese tuna salad: Pour boiling water over a sheet of dried egg noodles and leave to stand for 5 minutes. Vegetable kebabs with couscous and mint dressing: Place 50g quick-cook couscous and 1–2 strands of saffron in a bowl and pour over 125ml vegetable stock. Teriyaki chicken with shiitake mushrooms: Slice 1 skinless chicken breast into thin strips and marinate in 2 tbsp of teriyaki sauce for 10 minutes. Spanish eggs: Heat 2 tsp of olive oil in a non-stick pan, add 1 small finely chopped onion and 1 crushed clove of garlic and cook for 2–3 minutes. One of my favorite ministries is serving as the Meal Planning Contributor for The Better Mom, where I share my bi-weekly real food meal plans as a way to help inspire and encourage others. I thought it would be nice to give you the heads-up about what’s on the menu for the week ahead. All content (recipes, photos, text, etc.) on this site is the creative property of Kelly Smith of The Nourishing Home.


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Designed to help you lose at least half a stone when combined with some exercise, it will leave you in tip-top shape in just ONE month’s time.
You can have around 300 calories for breakfast, 400 calories for lunch and 600 calories for dinner, plus a piece of fruit or low-fat yoghurt mid-morning and afternoon. Add 1 tbsp balsamic vinegar, 1 tbsp sugar, 1 tbsp raisins and 1 tsp pine nuts and cook for 5 minutes. Mix 1 tbsp soy sauce, 2 tsp sesame oil and 1 crushed clove of garlic and rub over 1 small (125g) tuna steak. Add a 400g can of chopped tomatoes, a pinch of sugar, smoked paprika and ground cumin and cook for 15 minutes. Place 1 salmon fillet (about 125g) skin-side down on a shallow ovenproof tray and spread with the maple syrup mixture. Avoiding this and that but secretly pining for the time that you can give in to a gooey dessert or sourdough anything. Like I was bad and now I have to make amends, as well as triple up my workout routine so I can see the results that I want. Or we remember that time we had our wisdom teeth out and lost 10 pounds, like we won some award for starving and bleeding for three days. Let’s use sugar as an example, because so many of us struggle with the misconception that a sweet treat has to be followed with guilt. This is the best, because you can throw yourself completely into your new way of eating so you can really see the difference of detoxing from that food as well as having the comfort of knowing that if you don’t like it after 30 days, you can reincorporate that food back into your diet slowly. Each bi-weekly meal plan includes what’s on the menu for breakfast, lunch and dinner, as well as links to more than 40 of the delicious real food recipes featured. My heart in creating this blog is to help you by sharing helpful meal planning strategies and nourishing GF recipes that are healthy, easy and delicious with thanksgiving to God! You are welcome to share a photo via social media, as long as it contains a link back to the corresponding recipe from this site. Grab this week’s FREE clean eating meal plan for some healthy recipe ideas the whole family will enjoy. Excerpts and links may be used, provided that full and clear credit is given to Jennifer Gacek and The Fit Housewife with appropriate and specific direction to the original content.


MY PHOTOS ARE COPYRIGHTED AND THEY ARE NOT TO BE CHANGED OR ALTERED IN ANY WAY SHAPE OR FORM WITHOUT MY CONSENT. Place 1 chicken escalope on a hot griddle pan and cook for a couple of minutes either side. Add 3 thinly sliced spring onions, 1 crushed clove of garlic and 100g roughly chopped shiitake mushrooms and cook until tender. I find this eliminates the allure those foods have on my primal brain when they are offered out of the blue. I’ll totally eliminate my option to have sugar AND carbs, instead of thinking how hard that will be on my body. Additionally, please refrain from adapting recipes without properly linking back to the original recipe, and keep in mind that simple substitutions do not constitute an adapted or original recipe.
Place under a pre-heated grill and cook for a further 4–5 minutes or until just firm to the touch.
Brush with olive oil, place on a hot griddle pan and cook, turning occasionally, for 5–6 minutes or until tender.
It stores fat like a grudge, forcing me to rectify the fact that my brain hasn’t evolved beyond starvation.
It is hidden in a million different phrases and foods because it makes everything taste better.
By the last two weeks you can really start exploring alternatives to whatever it is that you are trying to avoid. If you got completely rid of it for 30 days, I guarantee that fruit would become a lot more appealing (Hello?!
I also guarantee that after that 30 days of completely avoiding processed sugar that the brownie will taste a lot more rich and sickly.



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