Hobart Personal Trainer’s Favourite Lunch

This has to be my all time favourite lunch.

Why? First of all it gets a tick in all of the nutritional boxes. Protein – Tick. Vegetables – Tick. Good Fats – Tick.

It’s dead easy to make, stores well (make it the night before) and will help you lose inches off your waist (unlike many other quick and easy lunches)

And because I have to eat it, there is a massive tick next to TASTE. That’s right, even healthy food should taste great.

The Super Ultimate Tuna Salad Lunch – Makes one large or two small serves.

160gms tuna shredded
Seasoning (salt/pepper/other mixed seasonings)
2 tsp mayo (the real, full egg stuff unless allergic)
3 Tbsp avocado (mashed)
1.5 Tbsp shredded parmesan
1 cup cucumber
1/3 cup red onion
1/3 cup chopped tomato

Throw tuna, seasoning, mayo, parmesan and avocado into a large bowl. Mix all together. Add remaining ingredients and mix lightly. Accompany with a green tea of your choice.

Afterwards, you might want to give the teeth a brush, or grab some sugar free gum. Tuna and onion, great for your body and health, not so great for the breath!!

Feel free to mix and match some of your favourite vegetables in there or let us know what special seasoning mix you are using.

Enjoy!

Eating the Rainbow

Want to boost your fat loss and your health? Then get some colours into your diet.

You want to be getting at least one item from each of the groups below on a daily basis.

To qualify, the food also needs to be an unprocessed, natural food. Sorry guys, you can’t just grab a box of Fruit Loops and call it a day!

Remember not to over do the starchy vegetables and fruit though.

Yellow/Orange

These foods contain carotenoids which have been shown to reduce the risk of developing cancer, lower the chance of heart attack and reduce age related macular degeneration.

* Yellow apples
* Apricots
* Beans
* Squash
* Cantaloupe
* Carrots
* Grapefruit
* Lemons
* Mangoes
* Nectarines
* Oranges
* Papayas
* Peaches
* Pears
* Yellow capsicum
* Pineapple
* Pumpkin
* Sweet corn
* Sweet potatoes

Green

Eat your greens. Your mom told you, so they must be good for you! The chlorophyll and leutin contained in these foods can help to keep your vision in top order. Broccoli for fighting cancer and spinach for massive forearms, green vegetables are the business.

* Apples
* Artichokes
* Asparagus
* Avocados
* Beans
* Broccoli
* Brussels sprouts
* Cabbage
* Celery
* Cucumbers
* Grapes
* Honeydew melon
* Kiwi
* Limes
* Green onions
* Peas
* Green capsicum
* Spinach
* Zucchini

Blue/Purple

This group contains the antioxidant rich anthocyanins. Protecting against cell damage they have been shown to reduce the risk of cancer, stroke and heart disease. Blueberries may also help with improving your memory, but only if you remember to eat them!

* Beetroot
* Blackberries
* Blueberries
* Eggplant
* Figs
* Plums
* Prunes
* Grapes
* Raisins

Red

Here you will find both lycopene and anthocyanins.  Lycopene gives the red colour and may help reduce risk of several types of cancer, especially prostate cancer. To get the full benefit you should be looking to get some of it raw and some cooked.

* Red apples
* Red cabbage
* Cherries
* Cranberries
* Grapefruit
* Grapes
* Red capsicum
* Pomegranates
* Red Onion
* Radishes
* Raspberries
* Rhubarb
* Strawberries
* Tomatoes
* Watermelon

Grab a couple from each list, everyday, and you will be making a huge investment in yourself.

Did I miss your favourite food? Leave a comment below.

James

More chicken salad?

Here’s the thing, food should taste good. The problem lies when food is packed full of sugar and fat to make it taste good.
What you really want is food that looks good, tastes good and, even better, help you get rid of a bit more belly fat.

Instead of wasting all the hard work in the gym, stay on track to a flat stomach with an eating plan that matches your goals.

For a healthy, lean body variation on a potentially boring chicken salad try the following.

200gms skinless chicken breast, diced or cut into strips (uncooked weight)
½ medium red onion diced
1 pinch of garlic sprinkles
1 pinch of sea salt
1 pinch of chilli flakes
2 teaspoons Extra Virgin Olive Oil
2 teaspoons Red Wine Vinegar
1 big handful (2-3 cups) mixed lettuce or baby spinach

Preheat non-stick pan and add oil and seasoning.
Add chicken and onion.
Brown chicken then add Red Wine Vinegar.
Cook for 2 minutes to let flavours fully infuse.

Have the lettuce in a large bowl ready, serve chicken straight on top and mix through.
Serves one. Double quantities for two servings, triple for three, you get the idea!

This quick, easy, great tasting meal ticks all the boxes. Good protein, good fats, good carbs, fibre and lean body friendly. But most of all it tastes great.
Enjoy.

James