As a Personal Trainer of 22 years I have seen a lot of things come and go and have been asked many questions. Some great and some really really odd! One question that rarely changes is around nutrition and what we think of the things being circulated via social media. For me I prefer to educate clients to make good and a variety of food choices. Everything in moderation and if you understand what foods do what for the body then you will always make the right choice.
In saying that it is still a stumbling block as most of us are busy running from one meeting to another or dropping kids here there and everywhere. Life is very FULL so following what someone tells you is sometimes more appealing. With all that in mind Dean and I decided to do our own research and joined the 'I quit sugar 8 week program". I must say it took a lot for me to join but I am glad I have. I am very impressed with the level of education provided in simple terms and also the philosophy of changing the sweet palate to a savory one! We are into week 3 and so far so good.
Here is one of the simple menu items from week 3...
Lime + Ginger Chicken with Asian Salad
Source - The 8 week I Quit Sugar program - Sarah Wilson
Prep - 2 hours
Cooking - 1 hour
Total - 3 hours
Lime + Ginger Chicken
2 limes, juiced.
1 tablespoon tamari.
1 tablespoon olive oil.
1 small red chilli, deseeded, finely chopped.
4 cm piece fresh ginger, minced.
1 clove garlic, crushed.
1/2 teaspoon sesame seeds.
300 g chicken marylands, skin on (see note).
2 cups mixed salad leaves.
1/2 cup coriander leaves.
1/2 bunch mint leaves.
1 small (100g) Lebanese cucumber.
4 radishes, finely sliced (see note).
1 tablespoon olive oil.
1/4 lemon, juiced.
1. Preheat oven to 180ºC / 350ºF / Gas Mark 4.
2. Combine juice, tamari, oil, chilli, ginger, garlic and sesame seeds in a non-metallic dish. Add chicken. Toss to coat. (You may like to marinate chicken for up to 2 hours, for a more robust flavour, however this isn't necessary.)
3. Arrange chicken in a ceramic baking dish or baking tray lined with baking paper.
4. Bake for 50 minutes – 1 hour or until chicken is golden and cooked through. Turn chicken over halfway through cooking. You'll know it's cooked when pierced with a skewer juices run clear.
5. Meanwhile combine remaining ingredients to make salad.
6. Divide salad and chicken between a plate and a lunch box. Place lunchbox in the refrigerator for lunch tomorrow.
If you can't find chicken marylands, you can substitute for 4 chicken drumsticks (about 500g). Cooking time will only be 25 minutes.
If radish aren't in season where you are, replace with 50g snow peas, ends trimmed and cut in half before tossing through the salad.
Written by Kirsty Robbie - Founder of StudioForty6 and CHEK exercise coach.