A few pointers;

1. Be responsible for everything you put in your mouth. It’s only three days so hold back on a little biscuit here or a small sweetie there.
2. Water, aim for 3 litres a day and if it’s possible source from bottled water rather than tap. However, tap is better than nowt.
3. If you positively have to have a warm drink then make it a hot water with slices of lemon or green tea.
4. To get the most from this three day detox you really do need to keep to it 100% anything less will reduce the impact and effectiveness.

Day 1
Breakfast: 1 small cup of plain porridge oats (not ‘Oats so simple’). Make with water not milk and top with two tsps of sunflower seeds and 2 tbsps of frozen berries. 1 tsp of honey can be added if preferred.
Snack: Small plain yogurt (Don’t go for fat free and don’t go for creamy one either. Danone activia is fine) mixed with ½ of a banana, sliced, and 2 tablespoons Grape-Nuts or other high-fibre cereal. (If you can’t find grape nuts, try Waitrose).
Lunch: Washed baby spinach leaves (or other dark green salad greens) topped with small piece of grilled chicken, 8-10 sliced red grapes, sliced red onion and 2 tablespoons slivered almonds. Dress salad with fresh lemon juice and 2 teaspoons olive oil. Serve with a SMALL whole-wheat plain pitta pocket.
Snack: Sliced green apple with 1 ounce of cheddar cheese.
Dinner: Bake a 5-ounce piece of cod or tilapia (or other white flaky fish). Place fish in a baking dish, top with 2 teaspoons olive oil, fresh lemon juice and a pinch of sea salt and pepper. Bake at 375 for 10-12 minutes, or until cooked through; serve with ½ cup brown rice and steamed broccoli.

Day 2
Breakfast: 3 egg white omelette with tomatoes and onions. Serve omelette with an orange or half a grapefruit.
Snack: 1 slice of whole-grain bread topped with 1 tablespoon all-natural peanut butter or almond butter.
Lunch: 5-ounce salmon fillet grilled or poached (can purchase canned salmon if easier) served over a bed of dark green lettuce and topped with ½ cup of chickpeas drizzle with fresh lemon juice and 1 teaspoon olive oil.
Snack: ½ cup 1% cottage cheese (calcium-fortified if available) topped with ½ cup of fresh or frozen berries.
Dinner: Broil a lean 4-ounce ground sirloin burger (or lean ground turkey burger) and serve it on a whole-wheat English muffin topped with sautéed mushrooms and onions. Serve burger with a large mixed green salad dressed with balsamic vinegar and 1 teaspoon olive oil.

Day 3
Breakfast: Combine 1 cup of plain nonfat yogurt (look for Greek yogurt if available), 2 tablespoons flax seeds, 1 cup of fresh or frozen berries and 2 tablespoons Grape-Nuts or other high-fiber breakfast cereal.
Snack: 1 hard-boiled egg and a handful of baby carrots.
Lunch: Top a 6-inch whole-wheat tortilla with ¼ of a sliced avocado, 2 slices of tomato, 2 slices of part-skim mozzarella cheese, 1 teaspoon Dijon mustard and 1 romaine lettuce leaf. Wrap up and enjoy with a bag of fresh green or purple grapes (about 15-20 grapes).
Snack: 1 pot of danone activia yoghurt. A dozen almonds.
Dinner: Bake a 5-ounce boneless skinless chicken breast with fresh lemon juice, 2 teaspoons of olive oil and 1 tablespoon of capers or sliced green olives (in oven-proof baking dish at 375 degrees for about 20 minutes — or until cooked through). Serve chicken with a corn salad comprised of 1 cup of frozen, thawed corn niblets, 1 diced plum tomato, ¼ cup black beans, topped with a pinch of sea salt and pepper.

Tips to minimize withdrawal symptoms
Get yourself psyched to cleanse, but also be prepared. This may not be easy, but it is definitely worth it! It is really only the first one to two days that you are likely to feel any of these negative side effects, and I can assure you that by day four, you will feel better than you have in a long time!

To help combat side effects such as headaches and fatigue, try the following:
Drink adequate water — about 3 litres per day. This will help to ease any negative side effects.

Add an extra piece of fruit or a very small glass of fruit juice if you are feeling extremely lethargic.

Get at least seven to eight hours of sleep per day. If this is not possible at night, try to fit in a few catnaps during the day.

3 days, to gain the health benefits to feel great.
Let me know how you get on x

Typically your average middle aged woman should be aiming for 2 litres. If you are exercising through the day you would look to increase this to 3 litres. Especially if working to a level where you are sweating. Men should be aiming for 2.5 litres of water a day.

Ideally your water should be unadulterated bottled water with no cordial. Realistically we tend to turn on the tap and drop a dash of cordial in a glass before filling up. The truth is that if this is what you need to do to stay hydrated then continue but ideally to limit the amount of fluoride going in you need to be drinking bottled water and to lower calories and teeth rotting sugars – no cordial. Room temperature is best to maintain a good metabolism. If you are fond of your hot drinks then go for ones containing No Caffeine. I would suggest Camomile for calming and soothing. Looking to aid weight loss? Infuse dried licorice root and drink as a tea. Buy licorice root from your local herbal shop and create a tea beverage. Grate one root stem and add it to a tea ball or infuser. Boil 1 cup of water and add the infusion to steep for five to 10 minutes. Drink licorice root tea up to three times a day with your meals to aid in weight loss

• Delays fatigue
• Slows the breakdown of muscle glycogen, which means your body has more fuel to keep going
• Enhances endurance
• Keeps you more alert
• Can reduce muscle pain during exercise
• May lower perceived exertion, making exercise feel more comfortable

While caffeine can have a positive effects on endurance exercise, you don’t need it to have a good workout. If you’re a competitive athlete thinking of using caffeine, keep in mind that it is a diuretic, so you may need more bathroom breaks. That could affect your workouts as well as your hydration levels. However, it comes at a price to one’s lifestyle and health too. Caffeine is a stimulant, so it does have side effects that could cause problems for certain people:

• Increased urination
• Stomach upset
• Trembling or shaking
• Trouble sleeping
• Increased anxiety
• Headaches
• Nausea

Hope your having a lovely weekend and embracing your classes with Henry, and embracing little Henry too!

I’m having a lovely time and doing all the things I love with my family. Surfing, beach runs, crazy golf, ice creams, nice meals and drinkies!!

Just to remind you that Fridays nights session is on the beach with me. 7-8pm usual drill but I’ve got a tan this time! Oh, plus some great new moves to keep you healthy and slim. Your gonna love it!!

Just a couple of reminders about the Race for Life on the 17th June 11am if you’ve not yet booked up for it and would like to join us then please contact me and I’ll help you sign into our BBC group. We will probably meet at an allocated point and all run together. If people would like to peel off then they’re more than welcome to and have my blessing but I will be with the top athletes at the back of the pack thinking about what cake I’m going to eat upon completion. Lets make this a fun event and get a few of us out there to raise money for a great charity close to all of our hearts i’m sure.

I will be altering a couple of our sessions over the next few weeks to take in training runs to build stamina for the 5k which is 3 miles.

By popular request we will be doing a tyre challenge next week too which we hope to do correctly this time (evening athletes!)

Finally, here is a quick set of exercises and a little delish, nutrish, dish to keep your calories down, your interest up and appetite satisfied.

Diet tips

1. Freeze a banana and nibble on it as a frozen dessert snack.
2. Keep a food diary and no……CHEATING!
3. Add a little vinegar to pasta to reduce it’s Glycaemic Index which will keep you fuelled and fuller for longer.
4. Reach for the Bambi, venison is lower in fat then beef. Try changing the chicken for pheasant and unrefined foods such wholegrain rice and wholewheat pasta for white pasta etc, etc.
5. Morning drinkie make it a hot water with a squeeze of fresh lemon for maximum digestive benefits.

Exercises

1. Step up with leg lifts. Step up standard step and then lift your back leg behind you. Do 10 on your right and then 10 on your left. Keep your core tight.
2. Stand with your feet shoulder width apart and then step back with your left leg and then dynamic kick forwards and high with your left leg. Then back to standing. 10 times on left and then 10 times on right.
3. Legs shoulder width apart and then squat (like your doing your Daily Exercises) and then back to standing with a little jump. Do 10
4. Press up position with your knees on the floor and do 20 press ups keeping your core tight and back straight.
5. Plank on your knees for count of 20 then knees up for count of 10. Do this 5 times through.
6. Tricep dips off a chair seat, do 20.

If you’ve got the time then do 3 sets. If not, do 1 set in the morning, 1 midday and 1 in the evening.

Feeling HARDCORE?? Then do 3 sets in the morning and 3 at night.

Keep your core tight for maximum results and fit in a brisk walk to warm up before hand a stretch afterwards working the arms and legs.

Go get’em!

Mel x

Method
Squirt a couple of pumps of Frylite into a hot frying pan. Then break the eggs straight into the pan and scramble as they cook. This will give you better protein rewards than mixing in a bowl before cooking. Don’t add butter, cream or milk stir in chopped sundried tomato, torn fresh basil and pile on top of an unbuttered wholemeal muffin.
To make an even lighter breakfast use one whole egg and one or two egg whites together. Serve on one half of muffin.
Enjoy x

1. Avoid creamy or deep fried dishes such as onion bhajis, Sag Paneer, Poppadoms
2. Opt for tomato based dishes and pick your meat or vegetables out of the sauce rather than pouring over your rice. Tandoori and madras dishes are favourite.
3. Plain or steamed rice rather than fried is best.
4. Chapatti’s cooked on a hot skillet or better for you than nan bread or poppadom.
5. Vegetable side dishes are good as are lentil side dishes known as dhal.
6. Avoid korma, passanda, masala, pilau rice and pakoras.
7. Portion control is also a great way to manage fat and calorie intake.
8. A dish of mixed meats from the tandoori oven with salad is delicious.
9. Go easy on the calorie laden mango chutney and other dips.

Kebab and burgers
1. Be aware of what is what. Donor kebabs are large cuts of formed meat from the skewer. These are high in fat.
2. A healthier option, is shish kebab, which is a skewer with whole cuts of meat or fish and usually grilled.
3. If you choose to have a burger avoid breaded or battered chicken, fish, vegetable patties. These are usually deep fried.
4. Select a chicken burger which is grilled where possible.
5. Avoid extra cheese, mayonnaise, bacon strips.
6. Don’t “Go Large!” single patty burgers with extra salad is best.
7. Best option is a Chicken shish kebab with pitta bread, salad and no coleslaw or mint yoghurt.
Ask for extra salad to fill you up. Portions are generally huge with a family of 3 easily sharing a large Chicken shish kebab.

Most importantly, enjoy what your eating and consider it a lovely treat that you’ve earned with combining exercise. Be sensible with portion control and honest with yourself. If your guests choose to eat a small horse in their burgers good for them. You are accountable and responsible for yourself and only you.

Enjoy x

1. Steer clear of ‘crispy’ items – these are normally deep fried. Prawn crackers, spring rolls are all carriers of fat.
2. Battered items such as chicken or pork balls will be high in fat.
3. Opt for steamed dishes such as steamed prawns with Chinese greens.
4. Stir fry’s are usually lower in fat and include vegetables.
5. Stay clear of egg fried rice and opt for jasmine rice or steamed rice.
6. A good choice of starters are crab and corn soup, steamed dumplings. Main course – Steamed vegetables, steamed rice, steamed fish, chop suey, stir fried vegetables. Szechuan prawns.

Thai
Arguably Thai food is similar to Indian and Chinese meals.

1. Once again, stir fried and steamed dishes with chicken, fish and vegetables are best.
2. Thai red or green curries contain a lot of coconut milk, which is high in saturated fat. If you like your red or green curries, try and pick the meat out instead of pouring over your rice. This will lessen the amount of sauce you consume.
3. Try to avoid: fried rice, fish cakes, spring rolls, prawn crackers, satay skewers with peanut sauce and sweet and sour dishes.
4. Opt for Tom Yum soups and other clear choices, salads, stir fried meat, fish or vegetable dishes. Steamed seafood dishes such as fish or mussels are best.

Most importantly, enjoy what your eating and consider it a lovely treat that you’ve earned with combining exercise. Be sensible with portion control and honest with yourself. If your guests choose to eat a small horse in their burgers good for them. You are accountable and responsible for yourself and only you.

1. Pizza is a great way to increase your fresh veg – 5 a day portions. Also, an opportunity to have some lower fat tasty toppings such as ham, fish and prawns.
2. A big No-No is upping your saturated fat content by having extra cheese toppings.
3. Ask for only half the cheese on your pizza
4. Do it the ‘Mel’ way and ask for no cheese and extra artichokes or asparagus (you’ll get strange looks but it makes for a tasty pizza with a fraction of the calories and fat).
5. Pasta dishes can be steeped in fat, a simple rule is to steer clear of white sauces. These are normally creamy and/or cheesy.
6. Opt for tomato based dishes such as Arabiatta.
7. Portion control – ask if you can have a half pizza and side salad or a half pasta and side salad.
8. Steer clear of garlic bread and opt for Bruschetta topped with fresh tomatoes and herbs.
9. Absolutely avoid large deep pan pizza’s,
10. Stuffed crust pizza’s.
11. Definitely no triple cheese with pepperoni pizzas.
12. Best choices are Small, thin based pizza’s with vegetables or lean meat and just a sprinkle of cheese.

Most importantly, enjoy what your eating and consider it a lovely treat that you’ve earned with combining exercise. Be sensible with portion control and honest with yourself. If your guests choose to eat a small horse in their burgers good for them. You are accountable and responsible for yourself and only you.

1. Have a portion of baked beans or mushy peas instead of a portion of chips.
2. Half your portion of chips to half the fat.
3. Aim for a thicker chip as this has less fat absorbed
4. Steer clear of pies and sausages. If you ‘need’ that pie, take as much of the pastry crust away as possible.
5. Battered fish, delicious as it is and with all the health benefits of our swimming friends the deep fried batter is thick with fat. Try eating just half the batter and pick out the fish.
6. Where possible have your fish coated in breadcrumbs as it soaks less fat.
7. Say no to chip shop salt and manage your own sprinkle. This will be far less.
8. Beware of soggy fish and chips. These may not have been cooked in hot enough oil and will taste will absorb more fat.
9. Be aware of portion control – try for a “pensioner’s portion”.

Most importantly, enjoy what your eating and consider it a lovely treat that you’ve earned with combining exercise. Be sensible with portion control and honest with yourself. If your guests choose to eat a small horse in their burgers good for them. You are accountable and responsible for yourself and only you.