Food

Clean & Lean Challenge body transformation with Ben Wheeler

Be the better version of you

Our Clean & Lean Challenge and For Life transforms bodies and lives! It is a 4 week intensive, all-inclusive program, that will get you amazing results in a short amount of time.

Our team of the 'best in class' Personal Trainers and Nutritionists identify your needs and take your journey with you each and every single step of the way. We're there when you need support, motivation and most importantly we are interested in helping you build a sustainable and healthy lifestyle for the future.

One of our loyal clients Ben took to our renowned Clean & Lean Challenge earlier this year and achieved such amazing results. 

In just four weeks Ben lost 6.21% body fat and 5.7kg. He has proven that if you take the first step and really put your mind to it you are capable of much more than you give yourself credit for. 

BEFORE

AFTER

Ever wanted to know what it's like to do UFITs Clean & Lean? Hear it first from Ben himself.

1. What were your reasons for signing up to the Clean & Lean Challenge? 
Firstly, I’d just had a heavy (boozy) couple of months with a few trips away and visitors in town, so too much going out eating and drinking and not enough exercise I was feeling overweight and unfit, and the timing worked well that I had four weeks pretty free in the diary. Also, liked the idea of a bit of a challenge and doing it with some mates (my cricket team) with a side bet between us as an extra incentive.

2. What were the hardest parts of the challenge? 
The first week probably. Changing habits, the sugar withdrawal, saying no thanks to a beer the first couple of times and I felt a bit weak/light headed training in the first week, after that it was fine and I got used to it quickly. I did miss fruit and having milk in my morning cup of tea though!

3. What did you enjoy most about the challenge? 
Seeing the results! I lost a few kg’s really quickly and found that quite motivating to stick with it. I also felt good, more energetic and slept really well.

4. What was the best bit of knowledge that you learnt throughout the process to sugar, fats, diet? 
Probably how much sugar and hidden sugar is in different foods and the process of what your body burns first for energy.

5. Did you manage to avoid your biggest weaknesses? 
Yes, on the whole I managed to stick to it pretty well.

6. What advice would you give to future clean & leaners to encourage them to stick with the challenge? 
Do it with some friends, colleagues, team mates, your husband or wife as a bit of moral support and banter definitely helped throughout the month.

7. Did it get any easy? 
Yes definitely. After the first week I felt I had more energy and also just wasn’t as hungry as I used to get, so didn’t get cravings for big/ unhealthy meals etc.

8. What would be your 3 top tips to stick with the challenge? 
Get stuck into the Clean & Lean recipe book (or your helper in my case) and preparing meals, so you don’t get bored of eating the same things, train hard throughout the month if you can as I found it helped me not want to cheat and do it with some buddies for a bit of moral support.

9. How to you feel four weeks later? Happier, healthier? 
Absolutely! I’m very happy I did it, I feel much better for it.

Preempt the new year guilt and get ahead on your resolutions with the Clean & Lean team this January. Remember it's not a sprint, it's a marathon. Take the time to understand your body, learn to love food and understand how to cut back on your sugar intake. 


CLEAN & LEAN CHALLENGE

For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.


BODY TRANSFORMATION

Be the better version of you and find out how UFIT can provide you with a life changing experience! Find out more information here.

Taking our nutrition on holiday

The holiday season is here again and we are just about to take a flight to another exotic destination or are on our way to another dinner party. 

In many cases, the minute we are on the plane, we forget everything we know about proper eating and let go of our boundaries and discipline. 

No matter where you are travelling to and for how long, you need to keep paying attention to what you eat. It doesn't mean you need to ban yourself completely from carbohydrates, alcohol or trying local special foods. Nor does it mean you need to spend your entire holiday at the gym or swim across the ocean every day. However, here are some basic things you CAN easily do without putting too much effort into it and will help you prevent collateral damage:

1.  Set your goals and keep them realistic:

When going on a holiday a reasonable goal will be to keep your weight steady as opposed to keep losing weight. 

If you set yourself a goal that is unrealistic, you set yourself to failure. Failure leads to disappointment, which in many cases can make you fall off the wagon as an act of rebellion. On the other hand, succeeding in keeping your goals will motivate you to keep going.

2. Set yourself defined boundaries:

Humans act better when they have boundaries. Set some boundaries, however, have some freedom within the limitations you set. 

For example I decided that I am going to limit my sugar intake this holiday, however, I won’t totally abstain it.  Hence, on one of the days during my holiday I will go ahead and try this nice dessert and on another day I will drink a tempting cocktail.  Alternatively, for example, I will avoid eating carbohydrates, on the other hand I will allow myself to drink a glass of wine every evening during my holiday. This practice enables me to enjoy different food/drink variety without losing my head completely. 

3. Planning ahead:

Planning is a key factor that enables one to succeed. It will prevent you from being too hungry and giving into temptations that will make you feel bad later on.

Plan your holiday from the moment you are at the airport. Pack a box of vegetables for the flight, take some snacks such as nuts, almonds, seeds, grain less granola with you. If you are off to an active holiday such as trekking or skiing, take some dried fruits with you to keep your energy levels up.

Plan your meals!

 For example, if I plan to spend my holiday in a nice resort I will have eggs and vegetables for breakfast and avoid the other goodies.  As snacks I will have my nuts and seeds and occasionally fruit. For lunch I can have a big salad with a protein such as tuna or chicken and for dinner I will enjoy the local cuisine and a glass of wine.

Plan the Christmas dinner, visualise the dinner, think about your choices. If you are hosting and cooking, make sure to prepare something that is suitable for you to eat. If you don't want to eat too much make sure to eat all your daily meals as per normal and don't starve yourself because you have a big dinner ahead. This might cause you to overeat and feel very heavy. 

4. Make the right food choices:

Most of your plate should be full with vegetables. Other than that the emphasis should be on proteins (eggs, meat, chicken, fish, tofu) and good fats (olive oil, nuts, seeds, avocado, olives, butter, coconut oil). Some legumes and whole grains can be eaten in smaller portions. Remember that proteins, fats and food with high fibre content will enhance feelings of fullness.

As for desserts, try to avoid or plan in advance to enjoy a nice dessert on a specific occasion, and then just enjoy it without guilt feelings.

5. One plate is enough:

Whether it is Christmas dinner, a hotel meal, or any restaurant meal, remember that one plate is enough. You do not have to try all of the food varieties. Look and assess your options, choose and fill up your plate only once.  As mentioned before, if you are starving you will end up eating without control, so make sure not to skip meals. 

When you finish your plate it is better to step away from the table, help clear it and go for a walk. The more you sit around the table, it's more likely you will be tempted to keep on eating. 

6. Eat slowly, chew well, relax and enjoy your meal:

Remember it takes 15-20 minutes from the first bite, till the satiety signals reach the brain. Eating too quickly will make you eat much more than you really need. 

7. Limit your alcohol intake:

The problem with drinking alcoholic beverages is not only they contain lots of sugar and calories, but also that they stimulate your appetite and it’s even worse once you are tipsy you forget about your intentions to keep a healthy diet. 

I’m not suggesting to avoid alcohol completely, however, limiting it and sticking with wine or white spirits will minimise the damage. 

8. Keep moving:

It is totally fine to rest from your routine training regime. However make movement part of your holiday. This will help you relax, ventilate and stay fit. 

You can go for a walk (including shopping), hire a bike, take the stairs instead of the lift, swim, scuba dive, kayak, ski or anything else that gets you up and about. 

9. The swimsuit trick:

This is the best trick in the book! 

If you are off to a sunny beach holiday, wearing your swimsuit, and specially your bikini most of the day will help suppress your appetite, try it!!

Remember, it can take you up to one month to fix the damage done by one week of uncontrolled holiday of eating and drinking. Be good and most of all enjoy your holidays wherever you are!!

Noa Harari - UFIT Nutrition Team


ABOUT NOA

Noa has been practicing as a Clinical Nutritionist for the last ten years. Her specialties include weight loss, Celiac disease, digestive system problems and metabolic diseases.

Noa understands that no human being resembles another.  She believes that each one of us is created differently and has different needs. She recognises that the best way to get long term results is by creating a personalised program for each individual client. Read more here.


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

SESAME CRACKERS & DIPS PLATTER| UFIT KITCHEN

A great creation to introduce for dinner parties or mid afternoon weekend snacks to enjoy with your homemade dips.

INGREDIENTS:

  • 1/2 cup pumpkin seed
  • 1/2 cup sunflower seed
  • 1/4 cup chia seed
  • 1/4 cup linseed
  • 1/4 cup black sesame seed
  • 1/4 cup white sesame see
  • 2 tbsp of flaxseed meal
  • 1 cup of water
  • Salt, cumin to taste
  • Baking paper

METHOD:

1.    In a large bowl, mix all the seeds, salt and cumin and add 3/4 cup of water, then mix with a wooden spoon. Make sure you check the consistency - if it's not runny, add the remaining water.

2.    Preheat the oven to 180. Prepare the tray with paper and spread some oil (extra precaution).

3.    Spread the mix evenly and bake for 20 minutes. Slice into desired shape and put back on the oven until crispy and golden (about 5-10min).

4.    Pair these tasty crackers with olives and salsa.


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.

SCOTCH EGGS | UFIT KITCHEN

Love scotch eggs, but want to avoid the breadcrumbs? Try these tasty picnic snacks that are even week one Clean & Lean Challenge compliant.

Quantity: makes 2 x Scotch eggs

INGREDIENTS:

  • 2 x hard boiled eggs
  • 175g of lean beef
  • 2 x egg yolks
  • 1 tbsp of flaxseed meal
  • 1 slice of lean back bacon (remove visible fat)
  • 1 tsp of mustard
  • 1/4 tsp of smoked paprika
  • 1/4 tsp of coffee (optional)
  • Nutmeg, pepper, salt to taste.

METHOD:

1.     Put all of the ingredients into the food processor except the hard boiled eggs and coffee.

2.     Blend until it gets a paste texture. Split the mix in half. Wet your hands and then place the mix on one hand making a hole for the egg and then spreading the sides of paste.

3.     Cover all of the egg with the paste and try to craft it into a meatball. If you are brave, sprinkle coffee (trust us, it's good)! Bake on a preheated oven (180c) for approx 20-30 minutes.

4.     Remove from the oven and leave to cool slightly, then serve warm.


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.

CASHEW DIP | UFIT KITCHEN

A great new recipe dip that you can try out in the kitchen to give your crackers a new twist. An added bonus is that this dip is week 2 Clean & Lean compliant – let’s get cooking!

INGREDIENTS:

  • 1 cup of baked cashew nuts
  • 3 cups of filtered/purified water
  • 1/4 cup olive oil
  • 1 x tablespoon of lemon juice to taste
  • Pinch of salt

METHOD:

1.     To start, make sure you soak your almonds overnight.

2.     Rinse, drain and place on a powerful food processor.

3.     Blend for 2 minutes and scratch the sides with a spoon; repeat 2/3 times until the texture gets even, soft and creamy.

4.     Add olive oil, sea salt, lemon juice to taste. Blend for another minute.

5.     Once finished store on a sealed container on the fridge up to 5 days.

It's perfect as a spread or dip. You can get creative and add spices, sauces, flavoured oils, fresh herbs, small pieces of garlic and much more.  

You can also save some of the mix on the blender and start adding water slowly to make a new salad dressing. Homemade, no additives and tailored: salty, spicy, loose, thick, fresh its up to you.


For more information for UFITs Nutrition programs get in touch with us here. Join our next Clean & Lean Challenges that we run 4 times a year providing you with the opportunity to change your healthy habits into a lifestyle.

Thanks to @Soff.it for providing these deliciously creative recipes.