The Deadline Diet - Womens Health
The Deadline Diet - Womens Health
The Deadline Diet - Womens Health
Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
<strong>The</strong><br />
<strong>Deadline</strong><br />
<strong>Diet</strong><br />
WANT TO TRASH THAT MUFFIN TOP BY CHRISTMAS<br />
DONE! JUST FOLLOW OUR EXPERT-APPROVED PLAN<br />
BY DIETICIAN MARISSA LIPPERT<br />
WORKOUTS COMPILED BY LORI INCLEDON<br />
So your trip to Mozambique is a month away and you’ve<br />
got to fit into that itty-bitty red bikini you bought in<br />
a size too small (hey, we all do it). You know starving<br />
yourself isn’t healthy or smart – one sip of strawberry<br />
daiquiri and those kilos you lost will reappear faster<br />
than it takes Lindsay Lohan to check in and out of<br />
rehab. Emergency liposuction Also not an option.<br />
That’s where we come in. We’ve designed eating<br />
and exercise plans to help you hit your deadline –<br />
whether it’s one week, one month or three months<br />
away – without wrecking your health or driving<br />
you insane. You’ll fit into that purple taffeta<br />
bridesmaid’s dress in no time (lucky you!).<br />
GUTTER CREDIT TK<br />
2 W O M E N ’ S H E A LT H / October 2010 / <strong>Womens</strong><strong>Health</strong>SA.co.za
Week 1: Booty Boot Camp<br />
GUTTER CREDIT TK<br />
Meal Plan<br />
Week<br />
1<br />
breakfast<br />
snack<br />
lunch<br />
snack<br />
dinner<br />
snack<br />
One week before your reunion Follow our 5 800kJ<br />
eating plan and workouts (find them at www.<strong>Womens</strong><strong>Health</strong>SA.<br />
co.za/Fitness/deadline-diet) and you’ll lose between one and<br />
two kilos. And if you’ve got a month before the big day, use the<br />
Gut-Busting Workout Week 1 for the first week. <strong>The</strong> meals are<br />
designed to kick-start your fat- burning engine with an ideal<br />
balance of lean protein, healthy fats and complex carbs. ><br />
day 1 day 2 day 3 day 4 day 5 day 6 day 7<br />
½ cup oats<br />
(unflavoured)<br />
with ¼ cup<br />
skim milk,<br />
1 cup mixed<br />
berries, 1 tbsp<br />
chopped<br />
pecans<br />
½ cup low-fat<br />
cottage cheese<br />
sprinkled with<br />
cinnamon<br />
110g grilled<br />
chicken, 3 cups<br />
mixed greens,<br />
¼ cup sliced<br />
avocado, ½<br />
cup sliced<br />
orange and ½<br />
cup artichoke<br />
hearts or<br />
blanched<br />
asparagus with<br />
2 tsp olive oil<br />
and 1 tbsp<br />
lemon juice<br />
¾ cup<br />
edamame<br />
(in shells)<br />
110g grilled<br />
salmon<br />
marinated in<br />
2 tbsp balsamic<br />
vinegar and<br />
1 tsp honey;<br />
2 cups<br />
steamed<br />
spinach;<br />
1 small baked<br />
sweet potato<br />
1 cup sugarfree<br />
hot<br />
chocolate<br />
(like Nomu)<br />
Smoothie: ¾<br />
cup plain fatfree<br />
yoghurt,<br />
½ cup frozen<br />
mixed berries,<br />
½ medium<br />
banana, 2 tbsp<br />
ground flaxseed<br />
10 raw<br />
almonds<br />
1½ cups<br />
minestrone<br />
soup (like<br />
Woolworths<br />
Organic Italian<br />
Minestrone<br />
Soup or<br />
Baxter’s<br />
<strong>Health</strong>y<br />
Choice);<br />
30g mozzarella<br />
with tomato<br />
and basil on ½<br />
wholegrain roll<br />
1 medium<br />
apple and<br />
1 tbsp natural<br />
peanut butter<br />
1 cup miso<br />
soup; 1 tunaavocado<br />
roll;<br />
1 cup mixed<br />
greens with<br />
2 tbsp low-fat<br />
dressing (like<br />
Ina Paarman’s<br />
Lime and<br />
Coriander<br />
or Knorr<br />
Light salad<br />
dressings);<br />
3 or 4 pieces<br />
tuna or salmon<br />
sashimi (if you<br />
use soy sauce,<br />
make it lowsodium)<br />
175g fat-free<br />
plain yoghurt<br />
with 1 tsp<br />
honey and<br />
1 tbsp raisins<br />
1 cup<br />
wholegrain<br />
cereal (like<br />
All-Bran<br />
Flakes) with<br />
½ cup skim<br />
milk, ½ cup<br />
strawberries<br />
15 baby<br />
carrots with<br />
2 tbsp roasted<br />
red pepper<br />
hummus<br />
85g extra-lean<br />
beef mince with<br />
½ cup marinara<br />
sauce and<br />
2 tbsp grated<br />
Parmesan;<br />
2 cups<br />
steamed<br />
broccoli<br />
and carrots<br />
1 granola bar<br />
(like Jungle<br />
Energy Bar<br />
Lite, ProNutro<br />
Play Bar or<br />
Kellogg’s All-<br />
Bran Bar)<br />
110g grilled<br />
chicken<br />
with 2 tbsp<br />
low-sodium<br />
teriyaki sauce;<br />
5 asparagus<br />
spears sautéed<br />
in 2 tsp<br />
sesame oil<br />
and sprinkled<br />
with 1 tsp<br />
sesame seeds;<br />
½ cup steamed<br />
brown rice<br />
3 cups homemade<br />
popcorn<br />
(air-pop raw<br />
popcorn<br />
kernels in a pot<br />
or microwave,<br />
using no or very<br />
little oil)<br />
2 hard-boiled<br />
eggs with 2<br />
slices tomato;<br />
½ grapefruit;<br />
1 cup low-fat<br />
soya or skim<br />
milk<br />
1 cup apple<br />
with 2 tbsp<br />
low-fat cheese<br />
spread (like<br />
Laughing Cow<br />
or Melrose)<br />
Chicken wrap:<br />
110g sliced<br />
lean chicken,<br />
30g low-fat<br />
cheese (like<br />
Woolworths<br />
Slimmer’s<br />
Choice<br />
Cheddar Style)<br />
with lettuce,<br />
tomato and<br />
mustard in<br />
1 wholewheat<br />
wrap (like<br />
Old El Paso<br />
Wholegrain<br />
Tortillas)<br />
¾ cup plain<br />
low-fat yoghurt<br />
with 1 tsp<br />
honey<br />
90g extra-lean<br />
topside sirloin<br />
steak; 2 cups<br />
grilled bell<br />
pepper and<br />
baby marrow<br />
with 2 tsp<br />
olive oil; 1 cup<br />
Moroccan<br />
chickpea<br />
salad (for the<br />
recipe, go to<br />
www.<strong>Womens</strong><br />
<strong>Health</strong>SA.<br />
co.za/Fitness/<br />
deadline-diet)<br />
Skip it<br />
1 wholegrain<br />
English<br />
muffin (from<br />
Woolworths)<br />
with 1 tbsp<br />
natural peanut<br />
butter; 1<br />
medium banana<br />
20 green<br />
grapes<br />
1 veggie burger<br />
(like Fry’s<br />
Vegetarian<br />
Burger or<br />
Woolworths<br />
Vegetarian<br />
Burger)<br />
with 2 tbsp<br />
guacamole and<br />
2 tbsp salsa in<br />
1 wholewheat<br />
pita; 2 cups<br />
mixed salad<br />
leaves and<br />
½ cup Rosa<br />
tomatoes with<br />
2 tsp olive oil<br />
and 1 tsp red<br />
wine vinegar<br />
Ham and<br />
cheese roll-ups:<br />
55g sliced lean<br />
ham and 30g<br />
low-fat cheese<br />
110g baked<br />
hake or dorado<br />
(or any other<br />
white soft-flake<br />
fish on the<br />
SASSI green<br />
list) with ½ cup<br />
chopped olives,<br />
tomato and<br />
onion and 2 tsp<br />
olive oil, baked<br />
at 190ºC<br />
for 20 to 25<br />
min; ½ cup<br />
wholewheat<br />
couscous;<br />
1½ cups<br />
steamed<br />
broccoli<br />
1 cup<br />
pineapple<br />
or mango<br />
½ cup<br />
wholegrain or<br />
bran cereal<br />
(like High-Fibre<br />
Bran) with ¾<br />
cup plain fatfree<br />
yoghurt;<br />
¾ cup fresh<br />
berries<br />
1 tbsp<br />
hummus and<br />
3 wholegrain<br />
crackers (like<br />
Pro-Vita or<br />
Finn Crisp)<br />
Greek salad:<br />
110g grilled<br />
chicken, ½ cup<br />
tomato, 30g<br />
low-fat feta, ½<br />
cup cucumber,<br />
¼ cup black<br />
olives with<br />
1 tsp olive oil<br />
and 2 tsp fresh<br />
lemon juice<br />
4 Ryvita<br />
squares with<br />
1 tbsp light<br />
cream cheese<br />
and 2 tsp jam<br />
110g chicken<br />
roasted with<br />
fresh lemon and<br />
garlic; 2 cups<br />
spinach, tomato<br />
and fresh<br />
garlic sautéed<br />
in 2 tsp<br />
olive oil and<br />
topped with<br />
2 tbsp grated<br />
Parmesan;<br />
3 baby<br />
potatoes<br />
roasted with<br />
garlic, rosemary<br />
and 1 tsp<br />
olive oil<br />
½ cup lowfat<br />
vanilla or<br />
chocolate<br />
frozen yoghurt<br />
(like Marcel’s<br />
or Woolworths<br />
Slimmer’s<br />
Choice)<br />
with ½ cup<br />
strawberries<br />
Omelette:<br />
1 egg and<br />
3 egg whites,<br />
½ cup<br />
spinach and<br />
tomato, 2 tbsp<br />
feta, 1 slice<br />
multigrain<br />
bread<br />
1 cup fresh<br />
fruit salad (like<br />
banana, berries<br />
and spanspek)<br />
with 2 tbsp<br />
granola<br />
Tex Mex<br />
salad: 2 cups<br />
mixed greens<br />
topped with<br />
110g grilled<br />
chicken, 2 tbsp<br />
salsa, 2 tbsp<br />
shredded lowfat<br />
cheese,<br />
1<br />
⁄3 cup black<br />
beans<br />
2 small pieces<br />
biscotti<br />
170g tofu and<br />
1½ cups mixed<br />
vegetables of<br />
your choice<br />
(such as<br />
mangetout,<br />
broccoli and<br />
carrots) stirfried<br />
in 2 tbsp<br />
low-sodium<br />
teriyaki sauce<br />
and 2 tsp<br />
canola oil; ½<br />
cup brown rice<br />
Skip it<br />
October 2010 / W O M E N ’ S H E A LT H 123
Weeks 2 to 4: Smart and Steady<br />
Meal Plan<br />
Week<br />
2<br />
Congrats! You’ve muscled through the toughest part of the<br />
plan and your metabolism is hotter than Ryk Neethling on fire.<br />
In this phase, you should continue losing about half to 1.5kg per week, for a<br />
total loss of up to 4.5kg for the month. <strong>The</strong> kilojoule count is still 5 800, but<br />
we’ve lightened the workout load and incorporated more complex carbs to<br />
make the plan easier to sustain. Still, if you exercise more or find that you’re<br />
ravenous, you may need to increase your daily intake by 400kJ by eating<br />
another snack (like a small tub of fat-free yoghurt or an apple with 2 tsp of<br />
peanut butter), adding 50g to your protein portion at lunch or dinner, or upping<br />
a carb serving from a 1 / 2 to 3 / 4 cup. If you’re still starving after a few days, allow<br />
yourself another 400kJ. Everyone’s needs are different, so figure out what’s<br />
right for you. But don’t top 8 360kJ (and eat that much only if you’re working<br />
out at a high intensity for an hour or more, four to six days a week).<br />
day 1 day 2 day 3 day 4 day 5 day 6 day 7<br />
breakfast<br />
1 slice wholegrain<br />
seed bread with<br />
1½ tbsp natural<br />
almond butter<br />
and ½ cup fresh<br />
strawberries<br />
Omelette: 1 egg<br />
and 3 egg whites,<br />
½ cup mushrooms<br />
and tomato, 2 tbsp<br />
low-fat Cheddar,<br />
1 slice multigrain<br />
bread<br />
1 cup wholegrain<br />
cereal with ½ cup<br />
skim milk and ½<br />
cup strawberries<br />
1 slice multigrain<br />
toast with 1 slice<br />
(30g) reducedfat<br />
Cheddar and<br />
2 slices tomato;<br />
1 cup melon;<br />
1 cup low-fat soya<br />
or skim milk<br />
½ cup oats (unflavoured)<br />
with ¼ cup skim milk,<br />
¼ cup apple, 1 tbsp<br />
chopped walnuts,<br />
sprinkled with cinnamon<br />
1 egg and 2 egg<br />
whites scrambled<br />
with ½ cup broccoli<br />
and mushrooms;<br />
2 pieces lean<br />
back bacon; 1 cup<br />
melon; 1 cup lowfat<br />
soya or skim milk<br />
2 x 10cm<br />
wholegrain<br />
pancakes with<br />
1 cup fresh<br />
berries, ½ cup<br />
plain low-fat<br />
yoghurt and<br />
2 tsp honey<br />
snack<br />
10 raw almonds 1 cup fruit salad<br />
sprinkled with<br />
1 tbsp chopped<br />
pecans<br />
230ml skim latte<br />
½ cup apple with<br />
1 slice Edam<br />
cheese<br />
½ cup low-fat cottage<br />
cheese sprinkled with<br />
cinnamon<br />
3 wholegrain<br />
crackers with<br />
1 tbsp low-fat<br />
soft cheese (like<br />
Laughing Cow<br />
Light)<br />
230ml skim latte<br />
lunch<br />
110g grilled<br />
salmon; 2 cups<br />
mixed greens with<br />
¼ cup chopped<br />
baby tomatoes,<br />
¼ cup artichoke<br />
hearts, 1 tsp olive<br />
oil and 1 tsp fresh<br />
lemon juice<br />
110g chunky tuna<br />
in water with 2 tsp<br />
light mayonnaise<br />
and 2 tbsp red<br />
onion; 3 multigrain<br />
crackers (like Finn<br />
Crisp); 2 cups<br />
mixed salad; 2 tbsp<br />
Gorgonzola; 1 tbsp<br />
dried cranberries;<br />
1 tbsp balsamic<br />
vinaigrette<br />
1 cup low-fat<br />
soup (like Baxter’s<br />
<strong>Health</strong>y Choice<br />
Chicken Vegetable<br />
or Heinz Very<br />
Vegetable); 85g<br />
lean ham slices<br />
with lettuce,<br />
tomato and Dijon<br />
mustard in 1 small<br />
wholewheat pita<br />
110g grilled<br />
prawns with 2<br />
cups fresh spinach<br />
and ½ cup<br />
roasted red bell<br />
pepper (brushed<br />
with 1 tsp olive<br />
oil and cooked<br />
for 10 to 12 min)<br />
topped with 2 tbsp<br />
grated Parmesan,<br />
2 tsp olive oil,<br />
2 tsp fresh lemon<br />
juice; 1 small<br />
wholewheat pita<br />
110g tofu; 3 cups<br />
steamed broccoli,<br />
mangetout and carrots<br />
with 2 tbsp ginger<br />
dressing; ½ cup<br />
brown rice<br />
110g grilled<br />
chicken breast<br />
with ½ cup curried<br />
quinoa salad<br />
(for the recipe,<br />
go to www.<br />
<strong>Womens</strong><strong>Health</strong>SA.<br />
co.za/Fitness/<br />
deadline-diet);<br />
5 grilled<br />
asparagus spears<br />
1 cup lentil or bean<br />
and vegetable soup<br />
(like Woolworths<br />
Green Lentil and<br />
Pecorino); 2 cups<br />
mixed greens and<br />
½ cup tomato and<br />
cucumber with<br />
2 tsp olive oil and<br />
1 tsp fresh lemon<br />
juice; 2 wholegrain<br />
crackers<br />
snack<br />
¾ cup plain low-fat<br />
yoghurt with 1 tsp<br />
honey<br />
1 granola bar (like<br />
Jungle Energy Bar<br />
Lite, ProNutro Play<br />
Bar or Kellogg’s<br />
All-Bran Bar)<br />
1½ cups celery<br />
and baby carrots<br />
with ½ cup low-fat<br />
cottage cheese<br />
¾ cup edamame<br />
(in shells)<br />
4 Ryvita squares with<br />
1 tbsp light cream<br />
cheese and 2 tsp jam<br />
1 fruit sorbet lolly<br />
(like Woolworths<br />
Slimmer’s Choice<br />
Mini Fruit Sorbet<br />
Lolly or a 90g Red<br />
Berries Solero<br />
Lolly) with 1 tbsp<br />
chopped walnuts<br />
3 cups light<br />
popcorn<br />
dinner<br />
110g hake or<br />
dorado (or any<br />
other white softflake<br />
fish on the<br />
SASSI green list)<br />
baked with 2 tbsp<br />
fresh lemon juice,<br />
1 tbsp capers and<br />
1 tsp fresh dill;<br />
½ cup wholewheat<br />
couscous with<br />
1 tbsp toasted<br />
almonds and<br />
1 tbsp sultanas;<br />
1½ cups steamed<br />
broccoli<br />
110g extra-lean<br />
beef burger<br />
patty with 1 ⁄3<br />
cup mushrooms<br />
sautéed in 1 tsp<br />
butter; 2 cups<br />
steamed green<br />
beans; 1 cup<br />
sweet potato<br />
“chips” (sprinkled<br />
with salt and<br />
pepper, brushed<br />
with 2 tsp olive<br />
oil and baked at<br />
220ºC for 30 min)<br />
110g grilled tuna<br />
steak marinated in<br />
2 tbsp low-sodium<br />
teriyaki sauce<br />
and 1 tsp minced<br />
garlic; 2 cups equal<br />
parts roasted corn,<br />
tomato and snap<br />
peas with 2 tsp<br />
olive oil and 2 tsp<br />
lime juice<br />
110g grilled<br />
chicken; 1½ cups<br />
rocket, ¼ cup red<br />
onion, ¼ cup baby<br />
tomatoes, 2 tbsp<br />
olives and 2 tbsp<br />
low-fat feta with<br />
1 tbsp balsamic<br />
vinaigrette; ½ cup<br />
wild rice<br />
110g grilled salmon<br />
marinated with 2 tbsp<br />
balsamic vinegar and<br />
1 tsp honey; 1 cup<br />
steamed spinach; 1½<br />
cups roasted butternut<br />
(roasted at 200ºC for<br />
45 min)<br />
110g grilled<br />
prawns baked with<br />
¾ cup tomato-basil<br />
sauce (like Ina<br />
Paarman or Pick<br />
n Pay); ½ cup<br />
wholewheat<br />
penne pasta;<br />
2 cups mixed<br />
greens and ½ cup<br />
baby tomatoes<br />
and cucumber<br />
with 2 tsp olive<br />
oil and 1 tbsp<br />
balsamic vinegar<br />
Fajitas: 120g<br />
grilled chicken,<br />
1 cup grilled<br />
bell pepper and<br />
onion, 2 tbsp<br />
low-fat Cheddar,<br />
2 tbsp salsa and<br />
1 tbsp low-fat sour<br />
cream in 2 small<br />
wholewheat<br />
tortillas (like Old El<br />
Paso Wholegrain<br />
Tortillas)<br />
snack<br />
1 cup low-sugar<br />
hot cocoa<br />
Skip it<br />
2 small squares<br />
(30g) dark<br />
chocolate, 2 mini<br />
Toblerone triangles<br />
or 1 Lindt ball<br />
Skip it<br />
100ml fat-free smooth<br />
strawberry yoghurt<br />
with ½ cup fresh or<br />
frozen berries<br />
1 cup mango ¾ cup mango with<br />
1 tbsp shaved<br />
coconut<br />
RANDI BEREZ<br />
4 W O M E N ’ S H E A LT H / October 2010 / <strong>Womens</strong><strong>Health</strong>SA.co.za
Meal Plan<br />
Week<br />
3<br />
day 1 day 2 day 3 day 4 day 5 day 6 day 7<br />
breakfast<br />
1 slice<br />
multigrain<br />
bread with<br />
1 tbsp low-fat<br />
cream cheese,<br />
1 tsp raspberry<br />
or apricot<br />
preserve and<br />
2 tsp ground<br />
flaxseed; ½<br />
grapefruit<br />
¾ cup plain<br />
low-fat yoghurt<br />
with 1 cup<br />
pawpaw, ½<br />
cup banana<br />
and ¼ cup<br />
low-sugar<br />
muesli<br />
(like Vital<br />
High Fibre)<br />
1 cup<br />
wholegrain<br />
cereal with<br />
½ cup skim<br />
milk and ½<br />
cup banana<br />
½ cup oats<br />
(unflavoured)<br />
with ¼ cup<br />
skim milk, ¼<br />
cup apple<br />
and 1 tbsp<br />
chopped<br />
walnuts,<br />
sprinkled with<br />
cinnamon<br />
2 poached<br />
or scrambled<br />
eggs with 1<br />
slice rye toast<br />
and 1 tsp<br />
butter; 1 cup<br />
fresh fruit<br />
salad<br />
1 slice<br />
wholegrain<br />
seed bread<br />
with 1 cup<br />
fresh berries<br />
and 1 tbsp<br />
light maple<br />
syrup<br />
1 wholewheat<br />
tortilla (like<br />
Old El Paso<br />
Wholegrain<br />
Tortillas) with<br />
1 egg and 2<br />
egg whites<br />
scrambled<br />
with 2 tbsp<br />
salsa and 1<br />
tbsp low-fat<br />
Cheddar;<br />
½ cup<br />
strawberries<br />
and banana<br />
snack<br />
1 cup fruit<br />
salad sprinkled<br />
with 1 tbsp<br />
chopped<br />
pecans<br />
10 raw<br />
almonds<br />
½ cup grapes<br />
and 30g lowfat<br />
Cheddar<br />
230ml skim<br />
latte<br />
½ cup lowfat<br />
cottage<br />
cheese<br />
sprinkled with<br />
cinnamon<br />
1 slice Edam<br />
cheese<br />
½ cup lowfat<br />
cottage<br />
cheese<br />
lunch<br />
110g lean<br />
beef pastrami,<br />
lettuce and<br />
tomato<br />
on 1 slice<br />
wholegrain<br />
bread; ½<br />
cup lentil<br />
salad (¼ cup<br />
canned lentils<br />
and ¼ cup bell<br />
pepper and<br />
red onion with<br />
1 tsp olive oil<br />
and 1 tsp red<br />
wine vinegar)<br />
1 cup baked<br />
beans in<br />
tomato<br />
sauce; 8 mini<br />
wholegrain<br />
crackers (like<br />
Pro-Vita or<br />
Finn Crisp)<br />
2 slices<br />
wholegrain<br />
bread with<br />
2 tbsp peanut<br />
butter and<br />
1 tbsp all-fruit<br />
preserve<br />
90g grilled<br />
extra-lean<br />
sirloin steak<br />
over 2 cups<br />
baby spinach,<br />
¼ cup<br />
strawberries,<br />
1 tbsp toasted<br />
almonds and<br />
30g goat’s<br />
cheese with<br />
1 tsp olive<br />
oil and 2 tsp<br />
balsamic<br />
vinegar<br />
110g grilled<br />
chicken and<br />
30g low-fat<br />
mozzarella<br />
with lettuce<br />
and tomato in<br />
1 wholewheat<br />
wrap<br />
110g chunky<br />
tuna in<br />
water with<br />
1 tbsp light<br />
mayonnaise;<br />
3 cups mixed<br />
greens with<br />
½ cup tomato,<br />
red onion<br />
and carrots;<br />
3 wholegrain<br />
crackers<br />
1 slice (90 to<br />
110g) veggie<br />
pizza; 2 cups<br />
mixed greens<br />
and ½ cup<br />
tomato and<br />
cucumber<br />
with 1 tsp<br />
olive oil and<br />
2 tsp balsamic<br />
vinegar<br />
snack<br />
¾ cup plain<br />
fat-free yoghurt<br />
with 1 tsp<br />
honey<br />
1 granola bar<br />
(like Bokomo<br />
Otees Bar,<br />
ProNutro<br />
Play Bar or<br />
Kellogg’s All-<br />
Bran Bar)<br />
1½ cups<br />
celery and<br />
baby carrots<br />
with 1 ⁄3 cup<br />
low-fat cottage<br />
cheese<br />
2 small plain<br />
digestive<br />
biscuits<br />
3 tbsp<br />
hummus with<br />
8 baby carrots<br />
1 cup apple<br />
with 1½ tbsp<br />
natural peanut<br />
butter<br />
¼ cup trail<br />
mix (mixed<br />
raw almonds<br />
and cashews<br />
with dried<br />
cranberries<br />
or raisins);<br />
1 clementine<br />
WORK IT<br />
Aim for four<br />
strength-training<br />
and two cardio<br />
sessions a week,<br />
and give yourself<br />
at least one day<br />
to rest. (It’s also<br />
fine to combine<br />
a cardio and<br />
strength-training<br />
workout.) See<br />
www.<strong>Womens</strong><br />
<strong>Health</strong>SA.co.za/<br />
Fitness/deadlinediet<br />
for your<br />
cardio and<br />
strength training<br />
plan for weeks<br />
two to four. ><br />
dinner<br />
snack<br />
140g grilled<br />
salmon with<br />
pineapple<br />
salsa (for the<br />
recipe, go to<br />
www.<strong>Womens</strong><br />
<strong>Health</strong>SA.<br />
co.za/Fitness/<br />
deadline-diet);<br />
1 small<br />
baked potato<br />
with 2 tbsp<br />
plain low-fat<br />
yoghurt and<br />
1 tbsp chives;<br />
1½ cups<br />
mushrooms,<br />
tomato and<br />
baby marrow<br />
with 1 tsp<br />
olive oil and<br />
2 tsp red<br />
wine vinegar<br />
2 small<br />
squares<br />
(30g) dark<br />
chocolate, 2<br />
mini Toblerone<br />
triangles or<br />
1 Lindt ball<br />
110g chicken<br />
mince pancooked<br />
with ½<br />
cup marinara<br />
sauce and<br />
½ cup bell<br />
pepper (any<br />
kind); ¾ cup<br />
wholewheat<br />
linguine;<br />
2 cups rocket<br />
with ¼ cup<br />
red onion and<br />
2 tbsp shaved<br />
pecorino<br />
Romano<br />
cheese with<br />
1 tsp olive oil<br />
and 1 tsp fresh<br />
lemon juice<br />
1 cup miso<br />
soup; 2 ⁄3 cup<br />
edamame<br />
(in shells); 6<br />
California rolls;<br />
3 or 4 pieces<br />
tuna or salmon<br />
sashimi<br />
110g tofu<br />
and 2½ cups<br />
mangetout,<br />
broccoli,<br />
bean sprouts<br />
and carrots<br />
stir-fried in<br />
2 tbsp lowsodium<br />
teriyaki<br />
sauce and<br />
2 tsp canola<br />
oil; ½ cup<br />
brown rice<br />
Skip it Skip it 1 apple, cored,<br />
filled with<br />
1 tbsp each<br />
raisins and<br />
walnuts, baked<br />
for 20 min at<br />
180ºC<br />
110g chicken<br />
breast stuffed<br />
with ¼ cup<br />
diced apple<br />
and 2 tbsp<br />
low-fat goat’s<br />
cheese, baked<br />
at 220ºC<br />
for 20 to 25<br />
min; 1 cup<br />
steamed green<br />
beans with<br />
1 tbsp slivered<br />
almonds; ¾<br />
cup mashed<br />
sweet potato<br />
with 1 tsp<br />
honey and<br />
sprinkle of<br />
cinnamon<br />
110g lowfat<br />
vanilla or<br />
chocolate<br />
pudding<br />
90g extra-lean<br />
grilled topside<br />
sirloin or<br />
filet mignon;<br />
bruschetta<br />
(30g slice of<br />
wholewheat<br />
baguette<br />
topped with<br />
½ cup diced<br />
tomato, 2 tsp<br />
chopped basil,<br />
1 tsp olive oil,<br />
1 tsp balsamic<br />
vinegar and<br />
¼ tsp minced<br />
garlic); 1½<br />
cups spinach<br />
sautéed with<br />
½ tsp minced<br />
garlic and 2<br />
tsp olive oil<br />
Skip it<br />
110g chicken<br />
Marsala (coat<br />
breast in<br />
2 tbsp flour<br />
and brown<br />
in 2 tsp olive<br />
oil, set aside;<br />
heat ¹⁄8 cup<br />
Marsala wine,<br />
¼ cup chicken<br />
stock, ¼ cup<br />
mushrooms<br />
and 2 tsp<br />
lemon juice<br />
in pan; add<br />
chicken and<br />
cook for 7<br />
min); ½ cup<br />
quinoa with<br />
2 tsp pine<br />
nuts; 1 cup<br />
broccoli<br />
1 cup mixed<br />
berries with<br />
2 tbsp plain<br />
low-fat yoghurt<br />
and 1 tsp<br />
cocoa powder<br />
October 2010 / W O M E N ’ S H E A LT H 125
Meal Plan<br />
Week<br />
4<br />
day 1 day 2 day 3 day 4 day 5 day 6 day 7<br />
breakfast<br />
1 slice<br />
wholegrain<br />
seed bread<br />
with 1 tbsp<br />
peanut<br />
butter; ¼ cup<br />
strawberries<br />
2 hard-boiled<br />
eggs with<br />
3 slices<br />
tomato;<br />
½ grapefruit;<br />
1 cup low-fat<br />
soya or skim<br />
milk<br />
1 wholegrain<br />
English<br />
muffin (like<br />
Woolworths)<br />
with 1 tbsp<br />
natural<br />
peanut<br />
butter;<br />
1 medium<br />
banana<br />
¾ cup<br />
plain lowfat<br />
yoghurt<br />
with 1 cup<br />
pawpaw<br />
and banana<br />
and ¼ cup<br />
raisin-almond<br />
granola<br />
Smoothie: ¾<br />
cup plain fatfree<br />
yoghurt,<br />
½ cup<br />
frozen mixed<br />
berries,<br />
½ medium<br />
banana<br />
and 2 tbsp<br />
ground<br />
flaxseed<br />
1 egg and 2<br />
egg whites<br />
scrambled<br />
with ½ cup<br />
diced<br />
broccoli and<br />
mushrooms;<br />
2 pieces lean<br />
back bacon;<br />
1 cup melon<br />
½ cup oats<br />
(unflavoured)<br />
with ¼ cup<br />
skim milk, ¼<br />
cup apple<br />
and 1 tbsp<br />
chopped<br />
walnuts,<br />
sprinkled with<br />
cinnamon<br />
snack<br />
½ cup<br />
apple with<br />
2 tbsp lowfat<br />
cheese<br />
spread (like<br />
Laughing<br />
Cow or<br />
Melrose)<br />
¼ cup raw<br />
mixed nuts<br />
½ cup lowfat<br />
cottage<br />
cheese<br />
sprinkled with<br />
cinnamon<br />
3 wholegrain<br />
crackers<br />
with 2 tbsp<br />
hummus<br />
½ cup lowfat<br />
cottage<br />
cheese<br />
sprinkled with<br />
cinnamon<br />
1 slice Edam<br />
cheese and<br />
1 small apple<br />
1 cup fresh<br />
fruit salad<br />
with 1 tbsp<br />
granola<br />
lunch<br />
1 veggie<br />
burger<br />
with 2 tbsp<br />
guacamole<br />
and 2 tbsp<br />
salsa;<br />
2 cups mixed<br />
greens,<br />
¼ cup<br />
chopped<br />
baby<br />
tomatoes<br />
and ¼ cup<br />
artichoke<br />
hearts with<br />
2 tsp olive<br />
oil and 1 tsp<br />
fresh lemon<br />
juice<br />
110g grilled<br />
salmon;<br />
2 cups mixed<br />
greens, 2<br />
tbsp capers,<br />
¼ cup red<br />
bell pepper<br />
and ¼ cup<br />
cucumber<br />
with 1 tsp<br />
olive oil and<br />
1 tsp lemon<br />
juice; ½ cup<br />
wild rice<br />
with 2 tbsp<br />
chopped<br />
spring onion<br />
and dried<br />
cranberries<br />
1 cup<br />
Moroccan<br />
chickpea<br />
salad (for<br />
the recipe,<br />
go to www.<br />
<strong>Womens</strong>Heal<br />
thSA.co.za/<br />
Fitness/<br />
deadlinediet);<br />
½<br />
chicken<br />
sandwich:<br />
55g chicken<br />
with lettuce<br />
and tomato<br />
on 1 slice<br />
wholegrain<br />
bread<br />
1 cup<br />
vegetable<br />
soup (like<br />
Woolworths<br />
Chunky<br />
Vegetable<br />
or Heinz Very<br />
Vegetable);<br />
30g<br />
mozzarella<br />
with tomato<br />
and basil<br />
on 1 slice<br />
wholegrain<br />
ciabatta<br />
110g grilled<br />
prawns;<br />
2 cups fresh<br />
spinach,<br />
¼ cup<br />
artichoke<br />
hearts,<br />
¼ cup<br />
roasted red<br />
bell pepper<br />
and 2 tbsp<br />
grated<br />
Parmesan;<br />
1 small<br />
wholewheat<br />
pita<br />
110g chicken<br />
breast<br />
burger;<br />
¼ cup onion<br />
sautéed in<br />
½ tsp olive<br />
oil; 2 tbsp<br />
blue cheese<br />
on 2 slices<br />
wholegrain<br />
bread<br />
110g grilled<br />
chicken;<br />
2 cups baby<br />
spinach,<br />
½ cup<br />
mandarin<br />
oranges,<br />
1 tbsp<br />
toasted<br />
almonds,<br />
¼ cup water<br />
chestnuts<br />
and ¼ cup<br />
mangetout,<br />
1 tbsp ginger<br />
dressing;<br />
30g<br />
wholegrain<br />
roll<br />
snack<br />
180ml lowfat<br />
soya or<br />
skim milk;<br />
10 pecans<br />
1 cup fruit<br />
salad with<br />
2 tbsp<br />
granola<br />
2 small oat<br />
raisin cookies<br />
230ml skim<br />
latte<br />
1½ cups<br />
celery and<br />
baby carrots<br />
with ¼ cup<br />
hummus<br />
4 Ryvita<br />
squares<br />
with 2 tbsp<br />
light cream<br />
cheese and<br />
2 tsp jam<br />
¾ cup plain<br />
low-fat<br />
yoghurt with<br />
1 tsp honey<br />
dinner<br />
snack<br />
85g extralean<br />
beef<br />
mince with<br />
½ cup<br />
marinara<br />
sauce;<br />
¾ cup<br />
wholewheat<br />
penne pasta;<br />
1½ cups<br />
spinach<br />
sautéed in<br />
1 tsp olive oil<br />
with ½ tsp<br />
chopped<br />
garlic<br />
Skip it<br />
110g grilled<br />
chicken with<br />
sliced fresh<br />
lemon; 1½<br />
cups rocket,<br />
¼ cup red<br />
onion, ¼<br />
cup baby<br />
tomatoes,<br />
2 tbsp olives<br />
and 2 tbsp<br />
low-fat feta<br />
with 1 tbsp<br />
balsamic<br />
vinaigrette;<br />
1 small<br />
wholewheat<br />
pita<br />
1 cup<br />
pineapple<br />
or ½ cup<br />
mango<br />
110g grilled<br />
tuna steak<br />
marinated<br />
in 2 tbsp<br />
low-sodium<br />
teriyaki sauce<br />
and 1 tsp<br />
minced<br />
garlic; 2 cups<br />
equal parts<br />
roasted corn,<br />
tomato and<br />
mangetout<br />
with 2 tsp<br />
olive oil and<br />
2 tsp lime<br />
juice<br />
110g tofu<br />
and 2½ cups<br />
mangetout,<br />
broccoli,<br />
bean sprouts<br />
and carrots<br />
stir-fried<br />
in 2 tbsp<br />
low-sodium<br />
teriyaki<br />
sauce and<br />
2 tsp canola<br />
oil; ½ cup<br />
brown rice<br />
110g precooked<br />
prawns<br />
baked with<br />
¾ cup<br />
tomato-garlic<br />
sauce and<br />
2 tbsp feta<br />
cheese at<br />
220ºC for 20<br />
min; ½ cup<br />
wholewheat<br />
penne; 2<br />
cups greens<br />
and ½<br />
cup baby<br />
tomatoes and<br />
cucumber<br />
with 1 tsp<br />
olive oil and<br />
balsamic<br />
Skip it Skip it 2 small<br />
squares<br />
(30g) dark<br />
chocolate<br />
110g chicken<br />
roasted<br />
with ½ tsp<br />
rosemary,<br />
½ tsp<br />
minced garlic<br />
and 1 cup<br />
beetroot;<br />
2 cups<br />
rocket with<br />
red onion,<br />
1 tbsp<br />
shaved<br />
Parmesan<br />
and 1 tsp<br />
olive oil<br />
½ cup lowfat<br />
ice cream<br />
110g hake<br />
or dorado<br />
(or any<br />
other white<br />
soft-flake<br />
fish on the<br />
SASSI green<br />
list) baked<br />
with ½ cup<br />
diced fennel,<br />
olives and<br />
orange; ½<br />
cup quinoa<br />
with 2 tsp<br />
toasted pine<br />
nuts; 1 cup<br />
steamed<br />
broccoli<br />
1 cup mixed<br />
berries<br />
with 2 tbsp<br />
plain low-fat<br />
yoghurt<br />
WORK IT<br />
For the next two<br />
months, repeat<br />
month one’s<br />
exercise plan, but<br />
substitute the<br />
workouts from<br />
the first week<br />
with the cardio<br />
and strength<br />
workouts at www.<br />
<strong>Womens</strong><strong>Health</strong><br />
SA.co.za/Fitness/<br />
deadline-diet<br />
6 W O M E N ’ S H E A LT H / October 2010 / <strong>Womens</strong><strong>Health</strong>SA.co.za
Months 2 and 3: Mix It Up and Meet Your Goal<br />
You’ve made it a<br />
month! If you have two<br />
more to go before your<br />
deadline, it’ll be a piece<br />
of cake. Stick to the basic<br />
plan for weeks two to four<br />
but use the substitution<br />
lists below to keep things<br />
interesting. If you get sick<br />
of strawberries in your<br />
cereal, top with a sliced<br />
banana instead. Or skip the<br />
salmon and sauté mussels.<br />
We provide the serving-size<br />
equivalents, so all you have<br />
to do is pick your faves<br />
from the list, swap them<br />
with similar foods in the<br />
meal plan, and dig in!<br />
For the<br />
recipes<br />
featured in<br />
this story,<br />
go to www.<br />
<strong>Womens</strong><br />
<strong>Health</strong>SA.<br />
co.za/<br />
Fitness/<br />
deadline-diet<br />
<strong>The</strong> Home Stretch<br />
When your deadline’s a few<br />
days away, use these four<br />
tricks to look even svelter<br />
in your two-piece.<br />
3 days before: Cut the carbs<br />
(except fruits and non-starchy<br />
veggies) You’ll shed any extra water<br />
you may have been holding onto, which<br />
can knock the scale down a notch or<br />
two. Skip excess salt too (it has the<br />
same water-retaining effect). Limit your<br />
daily sodium intake to 2 300mg.<br />
Swap List<br />
Months<br />
2 to 4<br />
Fruit Swap<br />
• 1 cup blackberries,<br />
raspberries or strawberries<br />
• ¾ cup blueberries<br />
• 2 tbsp dried fruit, like<br />
cranberries or raisins<br />
• 1 cup melon, pawpaw,<br />
pineapple or watermelon<br />
• ½ cup mango<br />
• 2 small apricots<br />
or clementines<br />
• 1 kiwi fruit<br />
• ½ grapefruit<br />
• 1 cup green or red grapes<br />
• 1 medium apple, banana,<br />
nectarine, orange, peach<br />
or plum<br />
Vegetable Swap<br />
• 3 cups rocket, mixed<br />
greens, spinach, or any<br />
type of lettuce<br />
• 5 or 6 asparagus spears<br />
• 1 medium artichoke<br />
• 1 cup raw or ½ cup<br />
cooked vegetables, like<br />
bell peppers, broccoli,<br />
carrots, cauliflower, celery,<br />
green beans, mangetout,<br />
tomatoes or baby marrow<br />
(most veggies except<br />
starchy ones like corn,<br />
potatoes and squash,<br />
which count as carbs)<br />
Carb Swap<br />
• ½ cup cooked basmati,<br />
brown, jasmine or wild rice<br />
• ½ cup cooked barley,<br />
bulgur (cracked wheat),<br />
couscous, polenta,<br />
or quinoa<br />
• 1 cup cooked oats,<br />
oatbran or other<br />
wholegrain hot cereal<br />
• ½ cup cooked pasta<br />
(wholewheat is always<br />
best), like tagliatelle,<br />
bow-tie, fettuccine,<br />
penne or spaghetti<br />
• 1 cup wholegrain,<br />
high-fibre cold cereal<br />
• 1 small (85g) sweet<br />
potato or regular potato<br />
• ½ cup mashed potato<br />
or sweet potato<br />
Protein Swap<br />
• 110g seafood, like<br />
calamari, dorado, hake<br />
(SA trawled), crayfish,<br />
angelfish, mussels,<br />
yellowtail, snoek, or<br />
tuna steak (not bluefin)<br />
• 110g skinless chicken<br />
or turkey breast, or ground<br />
chicken or turkey<br />
• 85-90g beef, ham, pork<br />
or extra-lean red meat<br />
• 110g tofu or other<br />
vegetable-based protein<br />
• ½ cup beans, like black,<br />
cannellini, haricot or kidney<br />
• 2 eggs or 1 whole egg<br />
plus 2 egg whites<br />
Fat Swap<br />
• 2 tbsp mayonnaise<br />
• 2 tbsp canola, flaxseed,<br />
grapeseed or olive oil<br />
• 10 (about ¼ cup) raw<br />
almonds, cashews,<br />
pecans or walnuts<br />
• 1 tbsp peanut butter<br />
or ¼ small avocado<br />
Dairy Swap<br />
• 230ml skim milk or low-fat<br />
soya or rice milk<br />
• 30g low-fat or reducedfat<br />
cheese, like Cheddar,<br />
feta or goat’s cheese<br />
• 180ml low-fat or fat-free<br />
yoghurt (aim for plain to<br />
cut down on added sugar)<br />
• 2 wedges (2 tbsp)<br />
of spreadable cheese<br />
(like Laughing Cow)<br />
• ½ cup low-fat cottage<br />
cheese<br />
Treat Swap<br />
If there’s something you<br />
love that’s not on this<br />
list, eat it! Just make sure<br />
to keep the kilojoules to<br />
545 or less.<br />
• 2 small squares (30g)<br />
dark chocolate or 2 mini<br />
Toblerone triangles<br />
• ½ cup low-fat frozen<br />
yoghurt, low-fat ice<br />
cream or sorbet<br />
• 1 single-serve low-fat<br />
pudding<br />
• 3 to 4 cups light popcorn<br />
• 2 small biscuits<br />
• 15 baked tortilla chips<br />
with 1 ⁄3 cup salsa<br />
• 3 or 4 bites of your<br />
favourite dessert<br />
when eating out<br />
• 150ml red or white wine<br />
• 340ml light beer<br />
• 40ml hard liquor<br />
2 days before: Hit snooze<br />
<strong>The</strong> amount of sleep you get affects<br />
the function of ghrelin and leptin –<br />
hormones that regulate your appetite<br />
and metabolism. Skimping on shuteye<br />
can cause the hormone levels<br />
to fluctuate, which makes you hungry<br />
(especially for sugary, carb-heavy<br />
foods) and less able to tell when you’re<br />
full. Aim for at least seven hours of<br />
sleep a night and you won’t be as likely<br />
to give in to that hot-dog hankering.<br />
Pass on the gas Steer clear of<br />
cruciferous vegetables like broccoli,<br />
cabbage and Brussels sprouts –<br />
they’re high in fibre and hard to digest,<br />
which means they make you bloated<br />
and, well, flatulent. <strong>The</strong>y also contain<br />
sulphur, so when you let one rip, it’s<br />
bad. Really bad.<br />
1 day before: Say cheers to fizzy<br />
drinks When you drink carbonated<br />
beverages, you consume extra air,<br />
which makes your paunch puff up right<br />
after you’ve finished that Coke Lite. So<br />
ditch the fizz and down water instead.<br />
online<br />
Go to www.<strong>Womens</strong><strong>Health</strong>SA.<br />
co.za/Fitness/deadline-diet<br />
to get the moves for the workouts.<br />
October 2010 / W O M E N ’ S H E A LT H 127