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Sunny Moran and Jacqui Gleaver

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Setting Goals lt r'c \'lrtl \ -

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This may sound like a bit of a no-brainer, but unless you knor,v rvhat I . -i- ,

you want, you're very unlikely to get it. If you'r..e got sornething
i '! 11 .:

- ,.. -:.-,.---
I
l
specific to aim tor,vards you're far more likely to u,ork effectively, and \ lr .i!

to stick at it until you'\re reached your goal. To help you out, $'e'\'e
adapted a formula that's been tried and tested by businesses and Setting etl!
individuals the r,vorld over to enable you to pin dou,n exactly u'hat
ci-.. - -.' -
you w.ant in a realistic and achier.able way. :',,. .

Il.-: '

lll: :- :

Set 'Smarter' Goals Every goal you set should be:

\i, ,.

S PECIFIC T IME-BOUND (r :'

Express very precisely u,hat you want Set a time scale (for example, ': - .

to achieve. 3 months) in u4rich you'd like

to achieve your goal.
M EASURABLE
Make sure your goal is something that E XCITING
yoll can measure so you'll knor, u'hen Aim for somethirrg that excites you -
you've achieved it. this rvill keep you motivated.

A CHIEVABLE R ECORDABLE Top

Your goal has to be achieveable, rvhich
may mean breaking it dor,r n into
You're more likely to achieve your
goal if you record it. The simple act of Tip:
smaller goals. w.riting your goal dorvn r,vill make it
more real to you, and as you progress
Always I
R EALISTIC you'}I have something to look back on goal as i
Re realistic rvith yourself about u,hat and see hor.r'far you've come.
a negati
you can and are n'illing to do. This swap bir
doesn't mean yolr should set your for heal
sights too lorv but do be honest r,vith much m
yourselfabout rvhat you can achieve. 'I'm not
iunk fot

;'q;,
'lq1:
'l-' .

i} :"* rew vou Boor cAMP

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^-.

Now'you knorv the theory it's 0ne-month SMARTER goal Tnree.

time to put it into practicl. We Thinli about u'here you \\,ant to be ir.r one
w-ant you to set yourself three month. Our tu'o-u,eek Drop-a_Drcss_Size
goals: one for one month's time. plan u'ill lfet ,\olr oif to a flying start, so be
ambitiorrs, but not unrealistic. This coulcl
one fbr three months'time and
rnean cloir"rg a rilll (3-rnile) fun rLrn (ves,
one for the longer terrn. Follow. vou canl) or simply liiting yoLrr moocl and
the SMARTER rules rve self-esteem bv stiching to yolrr fitness plan.
shorved you on page 1g and Thinli of'a (non-eclible) reu,arcl such as a
don't forget to u,rite dor.vn your nen' CD, a peclicure or a ntovie. \Vhen vou
t','lclr;o11r gual. trrakr \rtre \'ou qire
rer,vard. You can r,vrite them )our.seli
the ren-ard.
here or in your Nelr., you Boot
Camp diary and r,r'e think it's a
great idea to copy them out and
prn them up somewhere you'll My one-month goal is y thr
see them every day. The irro."
you see them, the more real
they rvill become.

Believe in yourself.
The more often you tell
yourself 'I can and I will', the more
likely it is to be true.If you allow My reward is
yourself to thinlt negatively you'll
ffib rq
undermine your confidence and
sabotage your efforts to reach
your goals.

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 Before yor,r start \\-e're going to take some baseline measurements
so you can map your progress as you follorv the programme.

Test I
What you'll need
Weight and BMI Test
i Watch T)t
i Pen tsNfI, or bod1. rnass it'rdex, is a popr.rlar D,it[\
I Your New You Boot Camp nleasllre of hou' he althv voLrr u eight is
diary or somev'here else to for -1,6p11 height. It's a Lrseful gLricleline bLrt
note down your results reutenber that 1'ou mat, be above or belou'
I Tape measure the 'nornral' measllre ancl still be a healthv
I Scales ueiglrt. If ;.rp 21',' fit ald rrrrrsctrlrrr. for
erarrplc. \'oLr lna\ tall inttr llte ort luerglrr
group since mnscle is hear-ier than fat.

BMI = weight in kilograms divided by your height in metres squared

EXAM PLE
Ifyou weigh 1o stone and are 5ft 6in
Convert the measurements to metric: your rveight is 6s.skg; your height t.Tm
Square your height: 1.7 x 1.7 = 2.89m
Divide your weight by your height squared = aBMI of 2,q,

WHAT IT MEANS
Below t8.5 Underweight
L8.5-e+.9 Normal
25-29.9 0verweight
so+ 0bese

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 Test 3 Bod
il Resting Heart Rate D0.N.1T,,,8EGIN'?H'E B0,07
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The thircl and last measuretttettt that ue're CATUP EXE:RCISES iiF Che
quirrg tc, talt,' h, fol'. \\e g( l goillg i\ \()lll'
resting ltelt'l t'ittr. Velsttt'ittg \(,ttt'l'( \lill!: \\-a:
lrealt rate p;ives you a goocl inclication of :} You arer or may be, F:tegnant.
yor.rr carclior-ascular fitttess. I1'vonr heart is : Check with your droctor before Hip
stronlf it pr-rnips rnorc bloocl itt each beat so exercrsl ng.
needs to beat fi:u'er tintes a ntinnter to settcl I Ysulre recovering from an inju,r,y. Tlii
bloocl around vour bocll'. Do the test f'rrst *'Yo'u have a cold o; fever or other
t.-I ri r r- i rr -I lrt' rr ron rirrr' bcfi;t'r t -rerci:e ot'
'- '---'- temporary illness. Rest until Lpr
b n
stress afJ-ects ),our beats per minute (bprn). youlte'recoYered. ,'
-l'alie yor-rr
pnlse at your u'rist lbr l5 seconcls
using; yor"rl finger. Multiply the nnntbet' of
heartbeats by fbr-rr to flrtcl beats per nrittltter.
A heralthy resting lreirrt t'ate is tretueen 6o If you neecl to test \()ur pulse cltrritrg
and T5 beats per mit'nttt' a u-orlior,rt to f}rcl ottt hol' hard yor.r're Bod
n orliing (see pagc .ll) talie a tneasLlrc over
\Vrite your resting heart rate ir-r vour diar'\' 6 seconcls ancl rnrrltipll, br' 1o. As the pulse
uith roorn to add sonc lllore lreasLlreltlents rate cal) fllrctr.tate qrtichl1, s'lten yott'rc
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shoLrlcl lall bv one or t\\'o beats per utiur.tte. ancl affects the reaclins.

Hit

Record Your Results

Body Weight UP,

Now 9 Weeks t Month 2 Months I Months + Months 5 Months 6 Months

BMI Res'

Now s'Weeks tMonth cMonths SMonths +Months SMonths 6Months 5o

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 This is u'here the harcl l'ork leally startsl
\\''c'r-e clesignccl a prograrrrrne of carclio
(pulse raisine) ancl strength (rnr"rscle
bLrilcling) \\'orkouts that -you can corlbine
to be :rs rigicl or as ilcxibLe as you \\'ant.
-Ib get tlie best results fi'om
the plan yor-r
shoLrlcl crercise fir'e tirnes a n'eclr, ancl
yoll c:ur either fbllon' the plan l'e provicle
or conrbine any of the three cardio \\'orliouts 0ur Twr
u ith any of the tlrree strength u orliouts.
It's Lrp to J,oLl. DOll't $'orry if- Vou'\ e nct\-er WEEK 1
exercisecl before. \\re'11 shou ,you step-b1.-
stcp hos to u'orli safbly and eilbctir-el1i Monday

1'o get tlre best resLrlts, tr'-1' 1u.1o a nir of Tuesday

all thre e carclio u olkouts eler-y n'eeli (not
thc sarne onc o\-er :utcl over again) lbllorvecl Wednesd
inrrnecliatel-y b\. onc of'the ltorne u orkouts
ultcn possible. If you clon't har-e tilnc to Thursdal
clo both the t:ardio ancl thc u'olkout at tlie
s:urrc tinre, you call still leach vour g;oals Friday
by cornpleting a carclio session in thc
Saturday
trrornirrg ancl one of'the horne rr'orkouts irr
the evening. If I'oLr'r'e rcally on11.got tir)re
Sunday
to do otre, thct'r do one: clon't use it as an
e\c-Lrseto clo nothingl Don't fbrgct to aclcl
a \\'anr
Lqr (sere page +6-+9) ancl cool clou't'r
to each l'orkout you c[o. You ntust take a For each ',..
br-eak at least one cia1, a l'eek, as your boclt' levels of t r-
neecls this tirne to recovcr. \bLr can fbllon' lraven t cl',:'
the plan on tl)e opposite page rigicllr.i or the Begltr
nrir ancl match the rrorhouts to sLrit tlrat too r:rr
,l'otrrseli. Just lenrernbcr, the nrore effbrt if 1-ou't'e a.:
),ou put in, the rnore I'ou'll get back. the ntort r.
elerclses. -

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 Warm Ups
Stre
Your warm up is a vital part of your workout. Never be tempted
to
it as it prepares your body physically and mentally for the session
sl<ip
ahead.0nce you get into the worr<outs you,re going to be worl<ing really
hard, but if you do your warm up right you,ll fincl ihe transltion
from
gentle effort to hard exercise much easier than jumping
straight into
your workout.

What Does the Warm

|* f,
Up Do?
. htcreases blood llorv to the muscles
' Impror.esflexibility

L*
, Itnpror.es muscle contractior-r
Brings better flou' of synor.ial
flLrid ri.itliin the3oints, rvhich
helps mor.ement
. flan help to prevent rnnscle
and joint injrrry
*:

GeneralWarm Up
\Ve're going to start rvith gentle
movements of the entire bocly Tl"ris
rarses yollr heart rate, increases body I
temperature and rnobilizes tlte rnain
S'0,,,
loints that you're goir-rg to use during :,---
_ _a ,
your r,vorkout. Brealr your general
\varnl up dor.vn into these stages: First Pulse Raiser
Start with 2 minutes of gentle jogging,
First pulse raiser heel flicks, small l<nee raises, arm circles
Stretch and rnobilize and arm flicks, as well as side-stepping
Second pulse raiser and light skipping.

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 Hamstring Stretch
Bend one l<nee and extend the other
leg
out in front. Both sets of toes should be
pointing forwards. Bend at your
hips and
place both hands onto the bent
knee.To
increase the stretch, raise the toes
up.
Repeat on the other side.

Quadriceps Stretch
Stancl upright with your feet iogether.
Lift
one foot backwards fowards your
backside and
grasp the front of your foot
with the hand on
the same side. Bencl the other feg slighily
at the
knee and push yor"ir hips forwarcls,
kedping your
l<nees together. Repeat on the other side. (If you
ti:rb,. ba_tancins, you can tean asainst
a
.11y:
wall with your free hancJ, to support yourseif
while yqu,re doing this slretcfr.)

Adductor Stretch
Sit down and bring the soles of your feet
together, allowing your l<nees to fall Second I
outwards
so your legs make a diamond shape. place
5.rq cio :ie
your
elbows into the insicles of your knpes :'.:lse ra::cr-.
and push :- -^:t _:r_r; .
the legs downwards to stretch the adductors.
'
:':-ealit ::,,'.r.
ilr- '1i-r-,- .r-
-r:-rLr--: _._

:l i a:ltri]:c:.

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 It

A cardi or,.ascular u,orkout

is one that gets yorlr heart
You can do things that
rvorking. It can take lots of
you're already familiar
different forms, but alu,ays with such as aerobics,
inr.olr-es using the body's
skipping walking,
largest mlrscle groups in jogging and cycling. If
a repetitir.e \\ray o\.er a
yotr regularly go to the
peliod of time to raise gym you can perform
your heart rate. your cardio workouts on
the treadmill or cross
trainer. When vou neecl
to break out ofyour
comfort zone try new
activities such as io*ing
or playing netball -
Top
' there are so many h
Tip possibilities. In our two-
week plan welve included
three diflerent u'ays to 6\ i

Whatever sport you choose for your

carry out your cardio
cardio workout, pay attention to your r,r'orkout, as r arying the
posture.Try to keep your shoulders wa3r you work is the best
:
relaxed and your stomach lighily drawn to improve your
in to support your back muscles and _\vay
fitness levels and avoid
prevent injury. If you're running, don't
clench your hands into fists as this
hitting plateaus where It
creates tension throughout your body. you don't feel you're
making any progress.

$t 5ll NEWYoU B00T CAMP

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 CARDIO T
HOW HARD SHOULD Steady State RPI

I BE WORICNG? For your first cardio lr,orkout you need to

Erer
do 30-50 minutes of exercise. It car"r be any
You can measure how hard form oferercise that raises your heart rate,
you're working using the Rate i0
so you could start r,vith an outdoor run, or
of Pereeived Exertion (RpE) if you like going to the gym tl-ris could be a
scale. 0n a scale of l-10. I is
t0
run on the treadrnill or a stit-rt on the cross
easy exercise and l0 is tralner. Try rnixing it rvith cycling or
extremely difficult. If you're at IO
su'imtling. Keep things interesting by
level 1 you're probably sitting trying out other actir.ities like hill l,valking,
on the sofa doing nothing! Level t0
roch climbing, horseriding or canoeir.rg. This
5 is given for a moderate rate of should be perlormecl at 65% of MHR or at
10
exercise when,although it may ler-el 5 on the RPE scale. Reniember, this
not he comfortable, you should means that although you're u,orking
be able to hold a conversation in IO
rloclerately hard you should still be able
between the occasional deep to hold a cortr.ersatior-r. Don't go hell {br
breath.0nce you reach level l0 IU
leather for the first fir.e minutes then find
you'fl be working as hard as you
\.ou can't lieep up your pace. If you har-en,t 10
can,and won't be able to spealr exercised before then take things slor,ly to
easily.Aim to vary the level you start w'ith ancl as 1rcu get frtter you can pick
10
work at within and between up your pace.
workouts for maximum benefit.
Erer
CARDIO 2,
Interval Training
\bu can use this programme for n hater,.er
actir-ity you prefer: running, cycling, cross_
training, a session on a roning machine, or CAF
anything else that gets your l-reart purnping. Far"l
Don't fbrget, you need to be u,orking flat
DID YO U
out, as hard as you possibly can, oler the
KNOW? distances given, then rest fbr the time
statecl belbre starring offagain. This should
Weight-bearing exercise lihe take betu'een 30 ancl 50 minutes. It,s a
running strengthens your tough r,r,orkout so you'll need lots of grit
bones and reduces your ancl determination to see it through. Don,t
risk of osteoporosis. forget, the niore you do it the easier it gets.
Rernincl yourself o1'your Ner,i you Boot
Camp goals and go fbr it.

% 5.] NEWYOU BOOT CAMP

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 The Strength Workouts Workol

Non' lr,e conte to our Nerr- \bu Boot Carnp

strength u.orkouts. Just to remind you u,hy
it's such a good iclea to combine strength_
You might find that your
building exercises rvith yoLrr carclio u,orkotrt,
muscles get tired and ache
these exercises u'jll tone
;.our bodl! gir.ing while you're completing the Bridge
yolr your best shape er.er and by builcling
muscle u.ill increase the rate at u,hich \.on
workouts; that's perfecfly normal and
will improve as your fitness levels flalf Sit
brrrlr fat. e\ en \\'llen 1,,u re asle..p. Elclr
u,orhout tbclrses on a different part of the increase, but if you feel any sharp
pains then ST0P straight away and llorsal Ri
bocly so lor a balancecl result n,e'ci
recornmend that yor-r clo al1 three. If'volr hare rest. Checlt that you're performing
Plank
a particrr)ar prtrlrl.rrr ar.ea tlrat the exercise correcily before
lorr'tl liLc t,r
adclress you can repeat the reler-ant n.orkout you try again.
V-Sits
a feu'ertra times. Tr_rrn to pages 56-65 to see
detailed step-by-step instrr.rctions for hou, to
Superwor
perfbrnr each erercise.
Sets

Worl<out 1- Upper Body Workou

Perform each exercise the trurlber of times statecl in the chart.
exercise the givcn number of times, rest for. 1 rlinrrte and rePenl
Once you'r-e clole each : :-:: .
the ,rhole process fbr
the seco'rcl set. Rest for 1 rni'ute ancl the. complete the fi'al set.
: .:

10 L2 10 Deadlifts

L2 14 10 Lunges

L2 16 Side Lyin

t2 L4 Squats

L2 L2 Calf Raisr

t0 10 Sumo Sqr
.ii:lli:,.r:r..r'

,r11:1!,;.:, .:l..:1'r Sets

,'t t:, ,, ,11

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 Lal
Strength Exercises Sta'

For maximum effectiveness you

should work with the heaviest
weights you can safely manage.
Where we have recommended a
2 or 3kg weight and you find
this tough, you can start with a
lower weight and increase it as
soon as you are able to manage
it.Always worlt within your
capabilities to avoid injury.

Press Up on Knees
Start in a full press up position and Iower your
knees to the floor. l(eeping your back straight,
bend your arms and lower your chest towards
the floor. Straighten your arms without locking
them out.

Tough Alternative
Perform full press ups with straight
legs and toes tucked under.

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ilia 5* NEWYOU BOOT CAMP
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Shoulder Press
Standing with feet shoulder-width apart, hold a
dumbbell in each hand at shoulder height, palm
facing forwards. Extend your arms upwards,
l<eeping the dumbbells close together.

,a;.,3:4:|T:
Tough Alternative
From the same
start position extend
one arm diagonally
upwards across your
chest. Repeat with
alternate arms.
 ..SNINIVUI
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 Half Sit
Lie on your back with your knees bent to
90 degrees and your feet flat on the floor. Lay
your palms on your thighs, then raise your upper
body up until your knee is cupped by the palm of
your hand. Gently lower your body down again.
I
-r-
Tough Alternative
Once at the top of the repetition, raise both Plantt
arms to a vertical position above your head.
Lower your arms to your knees and lower -: - ,

your upper body to the ground.

eF
Dorsal Raise
Lie face down, Iegs together, with your
fingertips on your temples. Raise your head
_t
and shoulders off the floor and then return
to starting position.

Tough Alternative
As you raise up, straighten your arms out in
front of you, then bring them out [o the sides
into the crucifix position before returning your
fingertips to your temples.
 ds'
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Superwoman Deadlifts
Go on to your hands and knees and gently Stand upright with a 2l<g dumbbell (or >
extend one leg and the opposite arm out until 2-litre bottle of water) in each hand and
they are parallel with the floor. Slowly bring the your feet slightly wider than shoulder-width
arm and leg bacl< and repeat on the other side. apart. Bend your body forwards and bend
your knees, keeping your back straight, and
Lu nge
Tough Alternative lower the dumbells towards the {loor. Then
Perform Superwoman as above while lying raise back up.
on your stomach.

Tough
Alternative
Between repetitions,
keeping the dumbbells
close to your body,
raise yourself up onto
your toes.

:;: NEW YOU BOOT CAMP

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vith your {eet slishily wider than shoulder-width I:J:

iftj:xf{:,.'
t:a:l

Calf Raise GI
Stand with your heels on the floor
and your toes raised on an object
(such as a book). Slowly raise \\<ll
your neers the ground and put x,rrl
the weight onto the of your l-rap
feet. Lower gently back down.

Tough Alternative r:d

Count to 4 seconds before gentlY il asi
your heels to the ground

T'r:.

e S4 NEWYOU BOOT CAMP

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\Molr,! You made it! You'l'e F
cornpleted the Tu,o-Week Drop-
a-Dress-Size plan. Give yourself'
a huge cheer and find a treat to
rervard yolrr efforts (but not one
yor-r can eat). Circuit 1 3
The Stair
The At Home Circuits What to do
This is an aerobic circult.
\\'e're sure yoLt'r e alreatlv reachcd lbl thc Do 10 repetitions of each exercise. Plar
tape mer:rsrlre ancl the scales and can see the Between each exercise run up/ down, then -.'.=
pouncls ancl inches dropping of1-: clon't fbrget up the stairs (or down, up, then down).
to recorcl your aclrier-ernettts. I1'Ycttt'r'e stttch So you start with the first exercise at the
faithfirlil, to tfre plan I'ou'11 I'rar-e seen sonle bottom of the stairs, the next exercise
inrpressive lesults. If yor,r fbuncl it totrgh
will be at the top, the third at the bottom
going ancl rvobblecl tnore thatr yor-r'd likc tcr
and so on.
aclrnit, then don't despair. Artl'cfforts totr
have rlacle u'ill have rlacle a ditlbrernce, eveu
Rest for one minute between circuits and
if that's not as obvior.ts as vou'cl lilre. \bu'r'e
repeat twrce more.
started on the roacl to the Nel You at-rcl
there's no tLrrning bacli tton:
-llte Boot
Clarnp at Hotne circr-rits that follorr' are de-
signed to be used on an ongoitrg basis, 3-1
times per n'eek to keerp yor-r lit ancl trirl ibr
life. You can nix aucl match thent :rs yolt What You'll Need
Iike, and er-en coutintte to ltse the n'orliouts
1.or.r're nscci to if yoLr \\'attt solne varietti You 1 x dynaband
shotrld tr1' to keep up the cardio l'orliouts as
n'c1l and eat :rccording to our Fottr-Step 1 x set of 3ltg dumbbells (use
Plan (see pages 8't-8ri). Keep looking bach two 2-litre water bottles if
at your Personal Conntittttent ancl the qoals you don't have dumbbells)
yoll'\'e set to renlillcl yotr|self $'lty yoLr're
rnaking the eflbrt.

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Toe Tapping Tricep Press

Stand in front of the bottom step of the Stand with your back straight and a slight
stairs. Jump and tap alternate toes onto bend in your l<nees. Hold a dumbbell ln one
the bottom step.Try to get a rhythm going hand and raise it stra;ght above your head.
Repeat 10 times. l(eeping your elbow still, bend and lower
the weight behind your head then gently
raiseit back up. Complete 10 repetitions
on each arm.

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Stair Split Jumps

Start with one foot on the bottom step of the stairs. Use that leg to push up and
jump into the air. While you are in the air, change legs so the other leg lands on
the bottom step. Repeat 10 times for each leg.

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Seated Row Bicycles urr

Sit down, with your legs straight out in Lie on your back and place your fingertips on
front of you and your bacl< upright. Place your temples or behind your necl<. Lift both legs
the dynaband around the soles of your feet. B5
off the floor slightly and bring the one knee in
0pen your legs to place tenslon on the towards your chest. Rotate the elbow on the lln
band. l(eeping the handles close to your opposite side to meet the bent l<nee. Come
body, pull your elbows in and past your slowly back to the starting position and repeat
iorso, attempting to squeeze your shoulder for opposite side. Complete 20 in total.
blades together. Repeat 10 times.

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In,Out, Up, Downs

Stand uprightwith feet shoulder-width apart. Hold a 3l<g dumbbell in both
hands against your chest. Push the dumbbell away from your body, keeping
your arms straight. Take it back in towards your chest, push towards the
ceiling and then lower back to its starting position.

e,
*.# 74 NEWYOU BOOT CAMP
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Lle on your stomach with your fingertips on
your temples. Raise your head and shoulders
*
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off ihe mat. Extend your arms to the sides in
the crucifix position, then bring your fingertips
bacl< to your temples and lower your head and
shoulders back to the floor.
Upright Rows
Stand upright with your feet shoulder-
width apart. Hold a dumbbell in each
hand in front of your body. Raise the
dumbbells up towards your chin and
then gently lower.

i: NEWYOU B00T CAMP

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Reverse Grunch
Lie on your back with your knees bent and your
palms down by your side. Use your stomach
muscles to pull your knees back towards your
forehead, raising your bacl<side off the mat.
Lower until your back is just flat on the floor a
and then repeat immediately without lowering
your legs.

Arm Punches
Stand upright and place one foot in front
of the other with your knees slightly bent.
Adopt a boxer's stance and hold a 1l<g
dumbbell in each hand. Alternate l-he Sq ua
extension ol each arm and count how ::-
many arm punches you can complete
in the minute.

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 HO

Nen-'
We've only mentioned salt
S='.=.:
and pepper where a specific
quantity is recommended;
in all other recipes you're
free to season to taste ifyou Recipes marked H0 count as
wish, but go easy on the salt! one of your Healthy Option
choices, Some other recipes have
For fan ovens adjust the
suggestions for accompaniments that
oven temperatures according count as one of your Healthy 0ption
to the manufacturer's choices. Don't forget, you're only
instructions. allowed two of these each day.

Fruit and Yogurt

Breakfast with Mixed Seeds
Breakfast is the most important Serves l
meal of the day. If you follow
the old saying'Breakfast like 2-3 tbsp plain soya yogurt ):
a king, lunch like a prince, dine 1 tbsp M;xed Seeds (see page 130) :
i
like a pauper', you won't go far 2 p'eces o''resh fru t, chopped
u'rong. You need to kick-start
your metabolism, get that body Pr-rt the yogurt into a bor.r'l and
sprinkle the seeds and fruit on top.
burning fat and set yourself
iil up for the rest ofthe day,
j' Serve immediatel1,.
particularly if you're planning
lr
:
on doing some Nerv You Boot
Camp circuits!
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Scrambled Egqs New You Boot Camp Rasp

on Rye Toast-- Breakfast Smoothie Smor
Serves l Serves 6 Se rves

2 medium eggs, beaten 600m1 (1 pint/2l/z cups) plain soya yogurt c,-
olive oil 2509 (9oz/2 cups) f rozen blacl<berries 2a:''
1 slice rye bread, lightly toasted or blueberries 1t--
l tomato, sliced 2509 (9oz/2 cups) frozen raspberies ,a?
I00g 3t/zazl\ cup) rolled oats
il
Pour the eggs into a hot, Iightly oiled I tsp seeds t: -sa
pan o\er a high heat and gentll'stir. 200m1 (7fl oz/3lt cup) apple juice
Turn the hear dos n and keep stirring 6 tsp agave nectar
for 2 minutes or until the eggs are
cooked and creamy t Put the yogurt into a blender.

,:, 2 Serve the scrantbled eggs irrimediately Add all the remaining ingredients and
on the rye toast u'ith the tomato. blend until smooth. Serr.e immediatelv

Bemy Smoothie

Serves 2
Goo
Peel the banana and cut it into
1 banana large chunks.
ofo
600m1 (1 pintl7r/z cups) unsweetened/vaniJla
soya mill< Place in a plastic freezer bag, seal Hemp
I00g 3\/zozll cup) frozen strawberries and freeze for at least 5-6 l'rours
or raspberries or overnight. 0ily fi
Itsn vanilla essence or :lmond extract herrin
4 tsp xylitoi Take the banana out of the freezer and Walnr
place n ith all the renraining ingredients
in a blender or food processor. Blend Flardl.
until smooth and serr,.e irnmediatel;..
Pump

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 Soups Irro:
Soups are great for concentrated goodness on the go. They're perfect to
take to work in place of the usual dreary sandw'ich. If you don't have a
micror,l''ave at work, then take your yummy homemade lunch in a wide-
necked flask to keep it piping hot. You can make a big batch at the start
of the week and freeze some if you need to. We add silken tofu to lots of
our soups as it's a great lvay to add protein to your meal.

Lentil Soup Butternut Squash Soup

Serves 6 Serves 5

I0Ag (3tlzozltlz cup) green lentils 1/ztbsp o ive oi

l tsp olive oil 2 onions, peeled and finely chopped
'I nninn noalod end finalv,
,,_,r :n0ppe0 lcr (1/,,in) cube fresh g nger, peeled ano
1 e arral npplcd end {inalv
, ,,_,r cn0ppeo finely chopped
4 sticks ce ery, finely chopped 7509 (1lb 10ozl4 cups) butternut sqrasl-
60Oml (1 pintl2llz cups) water noalar'l : nrl rhnnnar'l

2 tbsp fresh parsley, fire,y cnopped 600m1 (1 pintl2t/z cups) water

3509 (I2oz/I /: cups) sill<en ro'u 600m1 (1 pintl2l/z cups) unsweetened rice
2509 (9ozl\ cup) sill<en tofu
Put the Ientils in a bou'l and cover
$rith water. Lea\-e to soak for 8 hours I Heat the olive oil in a heirrl non-.t', .

or overnight. pan and add the onion and ginger.

Cook until soft. Tumu
Heat the olive oil in a hear.y non-stick
pan and add the r.egetables. Cook Add the squash, u,ater and rice milli.
until softened. bring bach to the boil and simrner ti r'

about 45 minutes r-rntil tender. Aclcl t:

Drain the lentils, then add to the pan tofu and heat through.
s'ith the freslr u ater. tsring to the boil.
then reduce the heat and simmer lor Pour into a food processor and l'hiz
aboLlt 3o minutes or r-rntil the lentils until smooth.
are cooked.

Pour the soLtp into a food processor,

add the parsley and tofi-r and blend
r-rntil srnooth.

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6
? Serves 5 Serves 4
s
$
600m1 (I pintl2L/z cups) water 5 ripe big juicy tomatoes, roughly chopped
it 1/z i,
garlic clove, peeled and finely chopped & 1 cucumber, roughly chopped
$ Icm (r/zin) cube fresh ginger, peeled and I red (bell) pepper, deseeded and
r; finely chopped roughly chopped
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r9
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a
cu0es !i
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!,
e
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*,
s the length s
s &
s 509
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s I small bunch fresh coriander (cilantro), 1t
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&
finely chopped !n processor, add a splash ofu,ater and
*
&
*
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& Pour the water into a pan and bring s -l
{t $
6
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&
6 Turn the heat down and stir in the miso. ::
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5 Add the cubed tofu and heat through. s Pour the gazpacho into a bowl and
-{i
e ,& chill in the fridge for at least an hour.
6
1f
Divide the sliced pepper. spring onions.
*
Serve cold. You may garnish with some 4T
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g
* your serving bowls, fish out the tofu 1n
and sprinkled on top.
a from the broth and add to the bowls, &
a
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,t
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i, &
6 &
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* &
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Main Meals
These recipes can be used either for lunch or for dinner. some of them
Spar
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can be made in advance and taken to r,vork for lunch, while others are best
cooked from fresh. where a recipe lends itself to being served u'ith one of Se rves
your healthy options, we've mentioned this, but don't forget to count it as
one of your two allo.ived helpings. I tcn ^

I med
27 59
anc:
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Rainbow Salad Grilled Vegetable Open

Sandwich -
Serves 6
Serves I
3509 (I2ozl4tlz cups) baby spinach
I beetroot, cool<ed and grated r/z snall courgette (zucchini),
2 O:'
I ripe avocado, stoned, peeled and cubed sliced lengthways ilalt
I carrof, peeled and grated r/z small red onion, peeled and
thinly sliced i1 l-. t
409 (Ir/zoz/1/+ cup) cherry tomatoes 1 red (bell) pepper, deseeded and sliced
1/+ yellow (bell) pepper,
deseeded and chopped 1 tbsp olive oil
I25g (4t/zozl2 cups) alfalfa sprouts 1/z tsp fresh oregano
1 tbsp chopped walnuts 1 tbsp dairy-free pesto
2 slices rye bread, lightly toasted
For the dressing 2 x 509 (2oz) slices goat's cheese
2 tbsp olive oil
4 tsp balsamic vinegar I Toss the r-egetables in the olive oil
2 tsp agave nectar and oregano. Arrange on a grill pan
and grill under a medir.rm heat for 2-3
L Combine a1l tlie salad ingredients minutes on each side until tender and
in a large bou1. slightly charred.
)L
2 Whisk together the dressing 2 Spread the pesto onto the bread slices.
ingredients and pour or,.er the salad.
Serve immediatellr 3 Layer the vegetables on the rye breacl
and put the cheese on top. Returt-r to
the grill for a further minute r-rntil the
cheese is melted.

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puick King Prawn Curry Sala,

Serves 4 Place the onion in a uredir-rnt-sized pan and Se rve.

saut6 in the olir.e oil until soft. Sprinkle u,ith
1 onion, peeled and finely sliced the cr-rrry pou'der.
1 tsp olive oil
1 tsp curry powder Stir in the tomato and saut6 for a fbn,minutes.
I tomato, chopped Add the pra\\:ns and stir to coat ever-rly
4509 (Ilblz cups) raw l<ing
prawns (shrimp) Sant6 for a fbu.rninntes until the pra\vns are
60rnl (2rlzfl ozlll+ cup) water cooked. Pour in the \\'ater, stir and bring to
the boil, then serve immediately

Cabbage, Torrrato and MrrshtooK\ Ftittata

Serves 6

1 tsp olive oil I Preheat the or,'en to lEo'C (s5o'F,/gas rnarli

2009 (7ozl2 cups) cabbage, shreoded a). Heat the olir-e oil in a rron-stich o\ienproo:
I00g 3|/zozh1lz cups) chestnut pan and sar-rt6 the cabbage and rnushroorns
mushrooms, sliced over a high heat for a couple of minutes ut'rtil
3 tomatoes, sliced tender. Drairr rvell in a colander.
12 eggs, beaten
3009 (Ilozl4 cups) spinach Cook the tomatoes in the sarne r,va1..

I00g 3r/zoz/4 cups) watercress

I00g 3r/zoz/7 cup) mangetout Add the cooked r-egetables to the eggs, pour
(snow peas), shredded the mirtr-rre into the hot pan and bake in the
1 cucumber, sliced or.en fbr about 30 minutes.
3 spring onions (scallions), sliced
1 bunch fresh coriander (cilantro), \\'hilt' tlre trittata is cooking. nrix rlrr spina, I

finely chopped \\iatercress, mangetoLlt, cucumber, spring

1 tbsp tamari onions and coriancler. Whisk together the
juice of l iemon tamari ar-rd lernon.juice to make a dressing
and pour it over the salacl.

Cut the frittata into slices and serve

hot or cold u'ith the salad.

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Shepherd's Pie ,ili

lr Bakr
ll

Roar
Serves 5 ti
Veg,
l tsp olive oil, plus extra for mashing Heat the teaspoon of olive oil in Se rve s

2 onions, peeled and chopped a heavy non-stick pan and add the
1 eA"ro+ neclcd and rhnnggl onions, carrot, celery and peas.
2 sticlzc eclcrv rhnnnod Cook r-rntil soitened. I co -.'
350g (I2ozl2 cups) frozen peas a ,\g -
I bunch f resh mint, finely chopped Add the herbs, rninced beef and chicken
I smal I bunch fresh parsle, finely chopped and stir Lrntil the meat is brorvned. Add
2509 (9oz/I cup) lean minced (ground) bee{ the passata ar.rd a little lr,ater. Simmer L-,-^:

250g Ooz1L cup) minced (ground) chicl<en for about t hour, stirring occasionalll'.
300m1 (t/z pint/I\/+ cups) passata Adci the rice flour to thicken. |,.---'
1 tsp rice flour
2509 (9oz/I1/2 cups) sweet potalo, peeted Boil the sweet potato and car-rliflo',r'er I P:.
and roughly chopped until tender and drain rvell. NIash It,
3009 ( 11ozl11/+ cups) cauliflower, together u'ith a little olir.e oil and
cut into florets set to one side. 2P
::
Preheat the oven to 2oo'C (+Oo'F/gas -:-

mark rl). -.
Put the beet'and clrickcn ntixturt. inro
an ovenproofdish and top l.ith the
mashed potatoes ar-rd car-r1iflou'er.
Cook fbr about 15 minutes r-rntil
golden brou'n.

VEGETARIAN 0PTI0N: Replace the

minced (ground) meat with textured
':]
vegetable (soy) protein.
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 V

Thai Currv J
Chicken and Ginger Stir Fry
Won
Serves 6 Serves 4 bect
po*
6 x 1009 (3rlzaz) chicl<en breasts, I00ml 3\lzfl ozl\l: cup) chicl<en stock (broth) futu
cut into chunks 1 tbsp tamari conl
2 stic[c ce erv f nelv sl;cpd I th<n en"nflnr ft (.^rnq+Arch) time
t/z leel<, roughly sliced l/e tsp freshly ground blacl< pepper
509 (2ozl3l+ cup) mushrooms, finely sliced 2 ql< nlesc hnnplcsc ehiel<en hrpactc .rt int^
'I nninn ncelpd :nd f nclv
51 69fl 1cm (1/zin) pieces
).009 Srlzozll/z cup) fhai curry paste 1 tbsp groundnut (peanut) oil
40Oml (14 floz/Ir/z cups) low-fat coconut milk 1759 (6oz/Ir/4 cups) mangetout (snow peas) Bolc
2259 (Bozl3 cups) spinach I00g Srlzozll cup) mushrooms, sliced
I pa\< cho\, s\\ced \ gyeen (be\\) peppev, deseeded and \\ne\1 s\\ced C: - ::
509 l2ozlsl+ cup) baby sweetcorn 2 tbsp spring onions (scallions), finely sliced
509 (2ozl3l+ cup) sugar snap peas r/+ tsp finely chopped
fresh ginger

I Put the chicken in a pan and dry 1 In a shallou dish, combine the chicken
fry for 10 minutes until tlte meat stock, tamari, cornflour and pepper.
is cooked through.
2 Add the chicken to the dish and put
Put the celer;: leek. rnu5hroonrs. onion in the fridge for t hour.
and Thai curry paste in a separate,
hg21'y non-stick pan or.er a 1or,r. heat When ready to cook, heat the
and cook until they are tender. groundnr-rt oil in a large pan and add
the mangetout, mushrooms, sliced
Add the coconut milk and bring pepper, onions and ginger ancl cook
to the boi1. Add the spinach. for abont 5 minutes or until crisp.

Add the pak choi, sweetcorn and peas Remor.e lrom the pan and set aside.
^-I -,.^--
41rU +1.--^.,-L-
V\ al rrurl uuSt i. Acld the chicken and marinade to the
pan and cook for 1O minutes or until
Dir.ide the vegetables and chicken the chicken is tender and the sauce has
betu,een sen'ing borvls and serve thickened. If needed, add a cup of r.vater
immediately. to the pan.

VEGETARIAN 0PTI0N: Cooh this dish Retnrn the vegetables to the pan. Cook,
with tofu instead of chicken, but make stirrirrg frequently lor about 2 minLrtes.
sure you buy a Thai curry paste thai then serve.
doesn't contain fish.

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 Chicken Cacciatore Crispy Cauliflower Served
with Olives and Capers
Serves 4
Serves 6
l tbsp olive oil
1 chicl<en weighing about 1.51<g 3lb 4oz), 509 (2ozl\l+ cup) blacl< olives, finely chopped
ckirned and cr,t intn R nieces 2 tsp capers, drained and f'nely chopped
11/z small onions, peeled and thinly sliced 1 tbsp red wine vinegar
2 large garltc cloves, peeled and fine y chopped 2 thcn nlive nil nlrs l lcn
2 tsp chopped fresh rosemary l-BI<g (4lbl7rlz cups) cauliflower florets
I25ml @r/zfl oz/tlz cup) dry white wine 2 tbsp fresh parsley, finely chopped
3/+
tsp salt 6 tbsp flal<ed almonds, toasted
1/+
tsp crushed chilli flal<es
2259 (8oz/I cup) tinned plum tomatoes/ I Combine the olir.es, capers and r.inegar
drained, I coarse'y chopped u'ith z tbsp of olive oil in a bou,l.

In a large pan, heat the olir-e oil over a Heat the remaining oil in a heavy non-
medium-high heat. Brorvn the chicken in stick pan over mediunr-high hear and
trvo batches, cooking each batch for aboLrt cook tlre caulitlouer Ibr 1o nrinrrtes,
8 minutes. Transfbr to a plate. covered, stirring occasionally

Add the otrion, garlic and rosemarv to Llncover the pan and sar-rt6 the
the pan and cook for about + minr-rtes until car"rliflon'er fbr another 5-1O minutes,
the onion is soft. Add the n'ine and bring until tender and brou,ned.
to a boil, stirring to loosen any bro"r'ned
bits. Add the salt and chilli flakes. Transfbr the cauliflou'er to a bor,r'l
and toss rvitli the olir.e mixture and the
Return thc chicken. arrd an; jrrices fronr parsley Serr-e nith the flaked almonds
the plate, to the pan. Boil until almost sprinkled over the top.
all the u,ine has evaporated - about 2
minutes. Add the tomatoes. Cor-er, reduce
the heat to lolr' and simmer for 3o
TIP: Meat eaters can leave out the
minutes until the chicken rs
almonds and serve this as a side dish
cooked through.
with any sort of protein, for example
baked chicken breasts or grilled
Transfer the chicken to a serr.ing pIate. salmon steaks,
Boil tlre sauce for a further 2 minutes to
thicken before spooning o\.er the chicken
and serr.ing.

e:$ :38 NEWY0U B00T CAMP

 Serves 2
Serves ,

2 tsp olive oil

1 tsp olive oil 450q (1
I medium onion, peeled and finely sliced
4509 (Ilb) haddock fillets (groL
r/z red (bell) pepper,
I large garlic clove, peeled and crushed
deseeded and sliced 2509 goz/I cup) butternut squash, peeled,
I small
2 courgettes (zucchini), sliced .,, r/z tsp fr
deseeded and cut into lcm (r/zin) cubes
8 shallots, peeled and halved 4-B
I red (bell) pepper, deseeded and chopped tbsS
1 garlic clove, peeled and crushed I tomati
2 courgettes (zucchini), diced
r/z tsp ground 4 thin sl
cumin
1 Preheat the oven to 23o.C (45dtr/ ]/s tsp cayenne
:]: / or more to raste
gas mark s). 1/z To serve
tsp orange zest
4009 (I4oz/2 cups) tinnecl black 4 slices r

2 Coat the centre of+ sheets offoil beans,

4 lhcn or
drained and rinsed
measuring 45 x 4bcm (ts xtsin) r,vith such;
a 3 small tomatoes, diced
drop ofolive oil and place one haddock
4O0ml (l4fl oz/I3/+ cupg water
fillet in the centre ofeach sheet. 1 Nfir
259 (Ioz/1/z cup) fresh conander
(cilantro), chopped toge
3 Combine the remaining ingreclients il:
eqria
in a borvl. Dir,.ide the resulting nrixture tt:
It I Heat the olir.e oil in a hear,y non_stick
betrveen the parcels on top olthe fish.
pan o\.er a rnedium_high heat. 2 Grill
t:
4 For each loil packet, bring tr,vo opposite 3 Plact
::l
2 Stir in the onion, garlic ancl squash.
sicles of the lbil square up and over 1 S1l(
the Stir in the chopped pepper, courgettes,
ilsh alrcl r,.egetables. Make a doubie fold bLrrg
,a
sptces and zest. Cook for 4_5 minutes,
to seal tightly trold the rernaining ends goar
stirring occasionally, until the squash
up ancl or.er tr,vice to seal tightly. place
and peppers are tender.
rhe packets on a baking sheet. Bake for a Grill
t(, murutes or until the fish flakes easiiy rnelt,
3 Stir in the beans and tomatoes and
-.',
ith a fbrk. ; cooh for about 3 minutes, or until heated a slic

through. Add the r,vater and simmer for breac

4,o minr-rtes until the vegetables are Heal:
tender. Add the coriander to the stew toP e
just before serving.

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 V

Pork Cutlets with Sicilian Pork Mer

Garden Vegetables Se rve
Serves 4

Serves 4
100!
4 pork steal<s (about 1109/4oz each)
(qar::
2 tsp olive oil 2 tsp ltariar herb seasor'ng
4 porl< cutlets l tsp olive oil
2O0g (7ozl\ cup) tomatoes, 1 onion, peeled and finely sliced
l or-

skinned and chopped 2009 (7oz/I cup) chopped tomatoes

5 th<n tnflatn nrrree (naqte) 1/z tsp ground cinnamon
450j

'lz onton, peeled and f inely sliced I tbsp honey

I qa-
2 Lsp fresh ch lli, deseeded ard finely sl'ced 2 tbsp red wine vinegar
JUL'
2 garlic cloves, peeled and crushed
?ia^
juice of I
lime Season the meat u ith half the Italian
]/s tsp ground cumin 9 sc'
herbs and aclcl salt and peppcr to taste.
1759 (6ozllt/< cups) carrots, peeled and
thinly sliced Heat the olir-e oil in a heavy rron-sticli
tl
1759 (60zll cup) courgettes (zucchini), pan over a medirlm-high heat. Saut6 the
thinly sliced nreat for g-3 rninutes r-rntil brorvned on
ZI
2rlz tbsp raisins the bottom.
2r/z tbsp almonds, finely chopped
Tnrn the meat or-er ancl stir in the
t Heat the olive oil in a heavy non-stick onion ancl rernaining Italian seasoning.
pan o\.er a nrecliunr-high heat. Cooh fbr 2 minutes, then stir in the
remainin g ingreclicr-rts.
2 Sar-rt6 the cutlets ibr 2-.? rninntes on
each side r-rntil bron'r'red. Bring; to the boil, cover the pan and
recluce the heat to rnedium-lorv. Clooh
Me
3 Stir in the tornatoes, pur6e, onion, chilli, for 6-8 rninutes urrtil the meat is cooked
Ser,
garlic, line juice and cr-rrnin. Cover ancl through. 'fhis is good servecl u'ith
simmer for 90 rnintttes. brou,n rice and a salad.

Adc[ the cal'l'ots, (]ourgettes ancl raisins

and tuolt lbr r frrlthel lo rrrirrrrtt's or
Luitil the r.egetables are tcncler.

Stir in the alnronds and serve

inrrnediatel;r

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 Salmon Hoi-Sin See

Serves 6 Se r'. ,

6 salmon fillets, sl<inned and boned Preheat the oven to 2oo"C (+oo'tr/gas 2a
1 tbsp hoi-sin sauce mark o).
2009 (7oz/2 cups) bean sprouts 1-_
I00g Stlzoz/I cup) cabbage, shredded Rub tlre salrrron u itlr lroi-tin sauce. t:
1 onion, peeled and finely sliced \\rrap the salmon in foil, sprinhle ri'ith a ?_
1 yellow (bell) pepper, deseeded and sliced little u'atcr and bake forlO-2O minntes.
I carrot, peeled and finely sliced I :l
l tbsp olive oil Put all the vegetables in a large non- f :::
1 red chii li, deseeded and finely sliced stick pan (or liok) rvith the olive oil 2,.
1 garlic clove, peeled and finely sliced and stir iry u'ith tlie chilli, garlic and ?-;
lcm (1/zin) fresh ginger, peeled and finely sliced ginger for 9 tninntes. ?-.

4 Scrve the llsh n,ith the legetables.

5 If you u.aut to use one of your Healthy

Options lbr the clay, 151. dish is good
scn'ed u'ith rice noodles cooked
according to packet instructiot'rs .

VEGETARIAN 0PTI0N: Replace the salmon with Roasted Marinated

Tofu. Marinate 6009 (1lb 6oz12llz cups) of diced firm tofu with
4 tbsp of tamari and 4 tbsp of mirin for 15 minutes,then roast in a
moderate oven for 10 minutes. Serve with a spoonful of hoi-sin sauce
and the vegetables as above.

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Serv
a:a

ai 4009 (I4oz/2 cups) tin mixed beans 2 tsp wholegrain mustard

350c,
I50g (5oz/3/+ cup) textured vegetable 1 tsp honey
li 2 tb,s
,11' (soy) proteln 6 sl<inless, boneless chicken breasts, cut in half
r/z small sweet potato, peeled, chopped, I caf
600g (1lb 6oz/21/z cups) cauliflower, cut 2 gar
boiled and mashed i nto fl o rets
:ll I 00!
1 tbsp fresh parsley, finely chopped 6009 (1lb 6oz/31lz cups) sweet potato (s
1 tbsp fresh coriander, finely chopped ,,
1 tsp olive oil, plus extra for mashing
1/z tsp smol<ed papril<a ii: 4009 (I4oz/4 cups) cabbage, finely sliced
1 tbs
4 tsp olive oil 2 onions, peeled and finely chopped A +.^
i,

1"
Crush half the beans, leaving the rest Preheat the oven to zoo'C (+oo'F/gas
It rrhole. Mix in all rhe remaining * mark o).
ingredients except the olirre oil and .:tl

form into fbur burgers. Chill in the Mix together the mustard and honey
,tt
fridge for Zo minutes. and rub over the chicken breasts.
1l
li
Cor.er in loil and cook in the oven lor
Preheat the oven to 2oo'C (+OO'F/gas 20 minutes. Keep the juices from the
mark o). meat.
(
,a::
Heat the olive oil in a heavy non-stick i:' In a large pan, boil the cauliflower \
pan, then fry the burgers lor 3 minutes and su'eet potato until tender.
.4,
1
on each side. ,, E

1t,
Drain well and mash rvith a little olive rr
Place the burgers on a lightly greased oil and salt and pepper. (
baking tray and cook in the oven for 10 li
t.n
minutes. Heat tsp olive oil in a heavy non-stick
1
,1, pan. Add the cabbage and onions and
d
cook until tender.
i,a
)
!f il: e
Serve the chicken, mash and cabbage
::)
t with a spoonful ofjuices lrom the S

roasting dish. S

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:ll ::,
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Serves 5
Serves 6
ffi
Makes 3
-CAg (I4oz/2 cups) tin butter beans, 4009 (I4oz/Z cups) tin chicl<peas
Crained and rinsed (garbanzo beans), drained and rinsed 759 3oz
c-8 sun-dried tomatoes 2 large garlic cloves, peeled and crushed
759 3oz
'...sh coriander kilantro), finely chopped juice of f lemon 759 3oz
jarlic cloves, peeled and finely chopped 759 (3oz
1 tbsp tahini paste
:bsp olive oil 125m1 G
2 tbsp olive oil 'I thcn hn
1/z
tsp salt
Put all the ingredients into food
a 1 tbsp mc

processor and biend until smooth. 509 Qoz

I Put all the ingredients into a food
Can be stored in an airtight container 509 (2o2,
processor and r,vhiz until smooth.
in the lridge for up to four days. Can be stored in an airtight container
209 G/+o
2509 Go
in the fridge for up to four days.
100m1 (3
1 tsp mlx
I fqn ornr

Prel'rr
gas ll
Makes 6 portions
Makes l0 portions
Line
5)g (2oz/r/z cup) sunflower seeds gre2 s
1 tbsp egg white D'-_'
-Cg (2ozlr/z cup) pumpkin seeds 1/+
tsp salt
2 :sp tamari 1/z Place
tsp cinnamon
the rr
2509 (9oz/Z cups) pumpkin seeds
Spread the seeds evenly on 5 nttl
a baking tray. I Preheat the oven to 1So"C
@So"F/ 4 Adcl i
gas mark +).
Srrinkle rvith the tamari and stir
-.'.
e,l Lrntil the seeds are covered. Place
2 Beat the egg white u,ith a r,vhisk until
proce
foamy. Add the rest of the ingredients
T asr under a medium grill for a couple and toss well. Cover a baking tray with
Set a:
: ::r-:rutes, turning them occasionally, greaseproofpaper and spread the seeds
-.:-:-^ lhe seeds are completely clry and evenly on the tray.
6 tl
Pr-rt
: '.i recl. Leave to cool. Store in an and s
. ::-{lr container away from 1ight for 3 Bake for 13-15 minutes until the pumpkin
": - -,rur cla)'s. seeds pop. Let them cool completely and
store ln an airtight container.

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Dark Chocolate and Nuts Carrot Cake Dt

Serves l Mal<es l0 portions
Ser,

small handful of nuts (almonds are 150m1 (5fl oz/2/z cup) oiive oil
6 e9
a good choice) 759 3oz/r/z cup) ground almonds rlz:
2 squares dark chocolate ll0g (4oz/I1/+ cups) rye flour
1 tbsp bal<in9 powder r/,
I Toast the nuts on a baking tray trncler
i
l tsp ground cinnamon
til
a rnedium grill lbr a couple of rnirtr.rtes. II09 (4oz/r/z cup) muscovado sugar
3 eggs, beaten Tos
2 Serr.e ri'ith tlte chocolate. grated zest of 1 orange
6e-
7 59 (3oz/3/+ cup) walnuts, finely chopped
7 59 3oz/r/z cup) dried cranberries
1
1759 (60z/I cup) carrots, peeled and grated
( sh redded )

2 apples, peeled and grated (shredded)

z)
1 Preheat the or-en to t5O"C (ioO.F,/
gas mark z).

Grease an 1Scm (;in) cake tit-r and

line n.ith greaseproof paper.

Conibine all the ingreclients iti

a mixing bou'l.

Transfer to the prepared tin and bahe

in the oven fbr t hour or nntil a skewet
cornes out clean.

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I

New You Everyday Exercise

By now you'll l<now that exercise lifts your mood and gives you energy.
So if you've got a case of the Monday blues or have a day of stressful
meetings ahead, here are some quicl< and easy exercises you can do at
your desl< to help perk you up when you're feeling down.These willworl<
equally well if you're not in an office but want to give yourself a quicl<
picl<-me-up at home. They're really not a substitute for your regular
worl<outs and at-home circuit training from Training (pages 32-81),
but if this is the only way you're going to fit in any exercise then go for
it. Ideally, you should use these moves in addition to your everyday
worl<outs for extra brownie points and extra enerqv.

.:i
Tricep Ghair Dips ::i.
Sit on the edge of your chalr with your l<nees .lt:

bent and hold on to the front of the seat with :iii

:a
::
one hand on either side. Taking your weight on :::l

your arms/ move your bottom forward so it's i:;

::
just in front of the chair. Lower your bottom
towards the floor, bending your elbows to
.lli
OA danroac thon nrrch rrn 39atn.
-P :
::::

j:,::.:;

Why not get the whole office ::::

involved? Here at the New You :,:

:'.
Boot Camp office we have a ,r
..::
whiteboard with all our names on
l:l:
and a chart with three different
exercises on it.We aim to do three :li
sets of l0 of each exercise and we i.il
:l
tich our names off the chart when
we've completed our sets. ;tr:

tli,

il:

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 Towel Pull Downs Handbag Tricep Press
Sitting on your chair, take a towel or Sit on your chair wii.h your arms extencled over-
scarf and grip it at both ends. Raise your head and your hands clasped around the handles
hands and the towel above your head. of your handbag. Bending your arms at the
From there, pull the towel down behind elbow and making sure that the eibows do not
your head, trying to pull the towel apart move, lower your handbag behind your head and
as you pull down. rarse oacK up.

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Prone Leg Lifts

Adopt the press-up position with arms straight.
Hold the press-up position and raise a leg. l(eep
your leg straight and raise until it is parallel with
the floor. Lower under control. Repeat usinq the
other leq.

Arm
:-=--

-: :: _r

Ic
tlt
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e'i* :44 NEWYOU BOOT CAMP

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Food for Sp"cial Occasions N

The fab thing about our Four Steps to Freedom plan is that it's
truly versatile. If you're eating out r.ve'd like to think you'll find
something you can eat and stay r.vithin the rules on pretty much
any menu. See pages 150-15 t for helpful hints on eating out.

IfyoLr're planning a special occasion at Relaxed Family Supper

home, 1,s11'1s in control so You calt stal.
ri'ithin the rules, and u.e bet nobody n'ill Menu I
even realize tliat n'hat thev'r"e eating l-i1l N{ain Coursc: Bolognese (see page
help thern lose ueightl \Ve'd be proLrd to I ts) rvith Orgran vegetable pasta.
sen-e the recipes included in this bool< to Dessert: Balied apples nrake a delicior-rs and
anv of our guests, or you call trall through u'arniing dessert. Core one large eating
the cookbooks you har-e at home and you apple per person and stuff the rnicldle rvith Di
shoLrld find plenty of recipes that lall u-itl'rin a mix of driecl fruit and chopped nnts. Pr"rt
the rules. Here are just a feu'ideas fbr the apples in a shallou, baliinp; dish uith
different occasions to get yoll started. 4 tablespoons of'r'ater and bake at 2OO.C Y,]
(+Ocl'F,zgas nrark 6) for 20 25 rninutes.

Healthy Barbeque Menu 2

Main Course: N{eatba11s (see page 125)
Barbt qur' soll)etimes get a ba.l pt'es\. hut u'ith fresh, seasonal salad.
t|,,:r' lIrallv tlre ner'l-cr
...t....'.'.J."y1,", t,r,,rl Dessert: Carrot Clake (see page 139) is
^hh,,r'1irr\;lI
lrealtlrilr and rirll Tlre tastiest L.'arbies bound to be a hit with all the familr,.
consjst ol- lrt:lr. lo, al ingredients l'atlrel'
than processecl meats and n,hite bread ro1ls Menu 3
Finc[ good-qualit;r, ]66211t sourced sausages Main Course: Roast Chicken (see page 19s,.
and rnake yorlr o\\,n bLrrgers. You can serve Dessert: Take one banana per person, pee1,
these n,ith healthy salads put together cut in half and pLrt them cut sicle up under
using fresh seasonal produce. a meclium grill. Grill for a t-eu minutes
t/i.
until the fruit is u'armecl through at-rcl ttE
Stick to fresh IrLrit lhr dessert:.juit1 beginning to \oficn. Tratt:fer tu a s('r\ ir)g
sLlnlrler strau'berries make the ideal su-eet- plate, clrizzle u ith a little nrelted clark
tastir.rg end to a mea1. 'fry the snroothie chocolate ancl scatter over a fbr.r' toasted
recipe opposite firr a firn summer treat. f'lahed almonds.

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