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For the ultimate in weight loss and anti-ageing regimes, tune into our favourite diet and fitness expert, Rick Hay — his new diet plan ‘Rick Hay’s Anti-Ageing Food & Fitness Plan’ will knock years off, not to mention those wobbly bits! Oh and did we mention Sarah Parish is a fan? Here’s all you need to know…

Want a weight loss plan that actually works? Sarah Parish is loving Rick Hay’s latest anti-ageing dietplan, and we can see why! Not only will you watch the pounds drop off quicker than you can peel a Kit Katwrapper, it will also ward off pesky wrinkles, making you look younger too — great right?

So how does it work? 

Sarah Parish says: ‘It’s all about targeting ageing and fitness at a cellular level, using nutrient-dense meals, snacks, supplements and high-intensity training,’ says nutritionist Rick Hay. If it sounds daunting, don’t fret – it’s easier than you think. ‘All the foods, herbs and spices improve digestion while helping to control cravings and feelings of fullness.’ You’ll drop a dress size before you know it!

Here’s how to get started on Rick Hay’s Anti-Ageing Food & Fitness Plan

Each antioxidant-rich, low GI meal or snack will keep blood sugars stable and cravings to a minimum.

Before breakfast

Kick-start your daily digestion with…

Lemon blast 

Lemon water

Lose weight AND reduce your risk of breast cancer …

Add the juice of half a lemon and a few slices to half a glass of warm, filtered water. Zesty and refreshing, it helps with fat metabolism.

Breakfast

Porridge

Have some protein, to help with weight management, plus some carbs for energy and brain focus. Choose from… 􏰀

Porridge with berries 

Add 2-3tsp of fresh or frozen berries to a small bowl of porridge with a dollop of unsweetened, organic yoghurt. Berries help with fat burning, while oats help to keep blood sugar levels stable, which helps with weight loss and mood.

􏰀Eggs, your way 

Scramble, poach or boil 2 organic or free-range eggs. Serve with 1 piece of rye or wholegrain toast and organic butter or olive oil margarine. The perfect protein and carb duo.

Banana or berry smoothie

Blend 250ml rice or almond milk with 1 banana or a cup of berries, plus a few almonds. Turbo-charge your shake by adding 1 scoop of plant-based protein. A shake like this can be used as a meal replacement, as it is high in protein and amino acids that help keep you feeling fuller for longer!

Mid-morning snack

Eating every few hours helps to control portion size, blood sugar levels and cravings. Choose from… 􏰀

Yoghurt with figs

Berry bowl 

Add berries of your choice to a small bowl with a few almonds and some organic unsweetened yoghurt, if you like. 􏰀

Apple

With a few almonds This is an easy carb plus protein snack. 􏰀

Yummy yoghurt 

Drizzle honey over unsweetened natural or Greek-style yoghurt and add a fig.

Before lunch and dinner

The perfect time to rev things up with a super supplement.

Spirulina or Super Green Boost 

You can take up to six tablets a day to help control feelings of fullness and portion sizes. Try Synergy Natural Spirulina, £8.95 for 100 tablets, xynergy.co.uk.

Lunch

Forget sandwiches – there are lots of healthier options, such as a great soup or salad (both are handy as a packed lunch) or, if you’re pushed for time, an easy shake. Choose from…

Healthy green soup 

Add a cup of broccoli, a cup of cauliflower and half a cup of green beans to 300ml water. Season with fat-burning thermogenic spices, such as black pepper, cayenne, garlic or chilli, and simmer until the vegetables are tender.

Protein-packed salad 

Grill 150g salmon, tofu or tempeh. Add a cup of leafy greens to a bowl and drizzle over olive oil and balsamic vinegar dressing. Serve the salmon, tofu or tempeh on top. This delicious protein-based meal is high in antioxidants and healthy omegas, which help improve mood and skin.

Berry burst

Blend 250ml rice milk with 1 cup each of berries (fresh or frozen) and leafy greens, 1tbsp pumpkin seeds and 8 almonds. Again, you can turbo-charge your smoothie with 1 scoop of plant-based protein (as before). You can use this as a meal replacement, but only for one or two meals a day – not all three!

Mid-afternoon snack

Just when you feel you might flag, along comes another pick-me-up. Choose from…

Nutty crispbread 

Spread almond or cashew butter on to 1 or 2 crispbreads. Why not enjoy with a cup of green tea?

The secret to cutting back on sugar, fat and salt …

Veggie dip 

Slice carrots and celery into sticks and dip into 50g houmous – a really juicy and handy little snack to eat at your desk at work.

Avocado snack 

Eat a couple of crispbreads with some creamy mashed avocado on top. Not keen on avocado? Go for ricotta cheese instead.

Dinner

Most of us want quick and easy evening meals that are healthy and flavoursome. Don’t forget to take your spirulina beforehand. Choose from…

Vegetable stir-fry
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