Body Transformation

How are your results? Shout about them!

We are now in to week five out of six and the results should be clear if you have stuck to your game.

Keep on top of your recording of each week.

  1. The daily log?

  2. A record of how your exercise is going. What and when?

  3. Have to taken a second set of photos yet? Can you see a difference in this weeks photos?

  4. Take those measurements again and see what has been happening and shout out your results.

It may be getting easier, however, we are still here to help. Call and talk to us if you have any problems, with detail in the programme or just mentally struggling to get through to the end.

CFI Kitchen – Bolognese With Courgette Spaghetti

CFI Kitchen – Bolognese With Courgette Spaghetti

SATURDAY

Breakfast – Banana Pancakes With Chicken Sausages

Makes breakfast for two. Approximate cooking time: 20 minutes.

Ingredients

  • 2 ripe bananas

  • 4 large eggs

  • 1 tsp vanilla extract

  • 1 tsp lemon juice

  • 1 tbsp coconut oil

  • 3 tbsp coconut flour

  • 2 tbsp tapioca flour

  • ½ tsp baking soda

  • Fresh blueberries to serve

  • Maple syrup to serve

  • 5 chicken sausages

Instructions

  1. Whisk bananas, eggs, lemon juice, vanilla and melted coconut oil together.

  2. Add dry ingredients to the wet ingredients.

  3. Allow batter to rest for 5 minutes to thicken.

  4. Heat a large frying pan and add some oil, when hot spoon batter into the pan forming small pancakes.

  5. When it starts bubbling flip over and cook for another 2 minutes.

  6. When all cooked serve with blueberries, maple syrup and cooked sausages.


Lunch – Leftover Chilli Con Avocado


Dinner – Bolognese With Courgette Spaghetti

Makes dinner for two and leftovers for lunch and the freezer! Approximate cooking time: 45 minutes.

Ingredients

  • 2 tbsp coconut oil

  • 2 onions

  • 2 carrots

  • 2 stalks celery

  • 2 cloves garlic

  • 450g mince beef

  • 450g mince pork

  • 8 slices bacon

  • 1 cup coconut. Milk

  • 1 cup white wine

  • Tomato puree

  • Salt and pepper to taste

  • 2 large courgettes

Instructions

  1. Melt oil in a large pan over high heat.

  2. Add onion, carrot, and celery, sauté until celery and onion is translucent.

  3. Add garlic and cook for a further minute.

  4. Add mince and bacon and cook until browned through.

  5. Once meat is done add milk, white wine and tomato puree.

  6. Simmer over medium heat until wine is cooked out.

  7. Peel courgettes lightly to create spaghetti.

  8. Heat a large frying pan, add a little oil and garlic.

  9. Add courgette and stir-fry for 2 minutes.

  10. Serve meat on top or on side of courgetti spaghetti.