Core Balance diet

My mom always buys the Rooi rose Magazine, Fairlady Magazine, House and home, Garden and homes, Ideas Magazine and the list just continues... I'm not really interested in those magazines at all but i do page through them to see what the latest fashion is or all the diy gifts and gift packaging and this time i found something better!! A very nice core balance diet that focuses on belly fat! I think that is pretty neat seeing as its summer and we all want to get into a bikini with a flat stomach to show off.

I'm going to try the diet out and so how it goes. There is nothing to lose but weight ;)

Here is part one of the diet for you to follow as well.

Day 1

Breakfast:

Tomato and asparagus frittata (Serves 2)
Trim 225g asparagus and cut into 5cm lengths. Slice 2 plum tomatoes (or 8 baby ones). Beat 4 eggs with 90g grated Emmenthal and a pinch of salt and tip the mixture into a lightly oiled frying pan. Arrange the vegetables evenly on top. Place over a very low heat and cook very gently for about 20 minutes or until eggs are set and vegetables are done. Include a 70g serving of blueberries per person.

Morning snack:

Tropical Parma ham rolls (Serves 1)
Prepare 3 thin wedges of fresh mango and then wrap each in a very thin slice of Parma ham.

Lunch:

Sweet chicken salad (Serves 2)
Chop or slice 150g cooked skinless chicken breast, 30g celery and 55g seedless red grapes. Combine in a bowl with 4 tbsp mayonnaise and a squeeze of lemon. Scatter over 20g toasted flaked almonds. Include a 75g serving of strawberries per person.

Afternoon snack:

 
Olive tapenade with sliced vegetables (Serves 1)
Serve 2 tbsp good-quality olive tapenade with 75g sliced vegetables of your choice. For home-made tapenade, very finely chop 70g pitted green olives and 70g pitted black olives. Mash in some roasted garlic cloves to taste and enough oil and lemon juice to make a chunky paste. Store in the fridge.

Dinner:

Creamy coriander chicken (Serves 2)
Slice 2 uncooked skinless chicken breasts into bite-sized pieces, season with salt and pepper and brown in 2 tsp olive oil in a large frying pan for 3–4 minutes each side, then remove from pan and set aside. In the pan place 90g cream, 65g cream cheese, the juice of ½ lime and 10g fresh coriander leaves and cook, stirring, over a medium heat until melted and smooth. Return the chicken to the pan. Cover and cook on a low heat for 10–15 minutes or until the chicken is cooked through. Sprinkle with extra fresh coriander. Serve each person with 55g wild rice and 50g steamed mangetout dressed with a dash of soy sauce or tamari, a splash of sesame oil and a few toasted sesame seeds.

Day 2

Breakfast:

Courgette fritters (Serves 2)
Beat 2 eggs in a bowl with a little seasoning. Grate 180g courgettes, half a garlic clove and
a little onion (about 1 tbsp) and fold these into the eggs. Heat 1 tbsp vegetable oil in a frying pan over a medium-high heat and drop spoonfuls of the mixture in to form 4 fritters. Press lightly with a palette knife and cook on each side for 1–2 minutes until browned and heated through. Serve 2 fritters per person with 2 eggs cooked any way you like. Include a 50g serving of blueberries per person.

Morning snack:

Apple with cashew butter (Serves 1)
Slice a small apple thinly and spread the slices lightly with a little cashew butter, about 1 tbsp total.

Lunch:

 
Chicken, apple and walnut salad (Serves 2)
Chop or slice 150g cooked skinless chicken breast, 60g celery, 55g apple, 50g spring onions and 15g walnuts and combine in a bowl. Whisk together 1 tbsp olive oil and 2 tsp balsamic vinegar, add to the bowl and toss. Serve with 55g mixed salad greens per person.

Afternoon snack:

Herby cheese balls (Makes 8 balls)
Combine 190g softened cream cheese with 20g grated cheddar and 30g finely chopped spring onions. Shape into 8 balls, roll in finely chopped fresh parsley (about 10g) and chill. Serve 2 cheese balls per person with 1 rice cake or 4 rice crackers. Store leftovers in the fridge for another time.

Dinner:

Pork chop medley (Serves 2)
Cut 300g–350g pork fillet into slices and season. Cut 2 small courgettes into chunks; halve 150g cherry tomatoes and 35g pitted black olives; chop 2 small garlic cloves and 2 rounded tsp fresh oregano. Heat a dash of olive oil in a frying pan, add the pork and cook, stirring occasionally, for 4–6 minutes until pink, then remove from pan. In another dash of oil, cook the courgettes for 3 minutes. Add the garlic, cook for 1 minute, then stir in 90ml chicken stock. Return the pork to the pan, stir in the oregano, simmer for about 5 minutes or until the pork is almost done. Stir in the tomatoes and olives and heat through.To accompany, cook 55g wild or brown rice (or a mixture) per person.

Day 3

Breakfast:

Artichoke omelet (Serves 2)

minutes until lightly golden. Include a 60g serving of raspberries per person.

Morning snack:

 
Avo and pear dip
Peel and mash 2 ripe avocados. Peel and chop 1 fresh pear. Trim and chop 2 spring onions. Combine and serve about 2 tbsp per person with 55g sliced cucumber or 90g sliced courgettes. Store leftovers in the fridge for another time.

Lunch:

Egg-drop soup (serves 1)
Place 400ml organic chicken stock in a small pan with 2 thin slices fresh ginger and bring to a simmer. Trim and shred 2 spring onions. Beat 2 eggs in a bowl, then drip the beaten eggs in a slow, steady stream into simmering stock, allow to cook for 20–30 seconds, add the spring onions and serve immediately, discarding the ginger if you wish. Serve with 55g mixed salad greens dressed with olive oil and a squeeze of lemon per person.

Afternoon snack:

Nectarine with ricotta
Serve half a nectarine per person, filled with 2 tbsp ricotta cheese and sprinkled with cinnamon or nutmeg.

Dinner:

Chicken with baked sweet potato and asparagus (Serves 2)
Preheat the oven to 180˚C. Bake a sweet potato (about 150g–175g) for about 45 minutes or until soft in the centre. At the same time bake 2 boneless skinless chicken breasts for 10–12 minutes or until cooked through, then allow to rest for a few minutes before serving. Meanwhile, steam 75g asparagus spears until almost tender, then place in a large frying pan with 75g chopped onion, 30g finely chopped celery, ½ tbsp balsamic vinegar, a dash of olive oil and a pinch of cayenne pepper. Combine, cover with a lid and cook for a couple of minutes more. Serve the chicken with the vegetables and half a sweet potato per person, with a knob of butter and an optional sprinkling of cinnamon.

Day 4

Breakfast:

Salmon cakes (Makes 4)
Set aside a 300g skinned salmon fillet. Blitz 200g of this salmon in a food processor for 5 seconds, transfer to a bowl, chop the remaining 100g of salmon and combine. Fold in 1 tbsp finely chopped onion, 1 tbsp freshly grated Parmesan, 2 tsp mayonnaise, 2 tsp chopped fresh dill and some seasoning. Beat 1 egg and fold in enough to bind the mixture without it becoming sloppy. Heat a thin layer of olive oil in a frying pan. Dollop the mixture into the pan to form 4 patties and fry for 3–4 minutes each side until lightly golden. Serve 2 cakes per person with lemon wedges and a spoonful of sour cream. Include a serving of 75g strawberries per person.

Morning snack:

Melon wedges with cheese (Serves 1)
Slice 80g cantaloupe melon and 30g cheese of your choice.

Lunch:

Curried chicken salad (Serves 2)
Combine 4 tbsp sour cream with a pinch of curry powder and some seasoning. Dice 150g cooked skinless chicken breast, 60g apple and 30g celery. Combine the diced ingredients with the curry dressing, mix well and chill before serving. Serve with 50g mixed salad greens per person.

Afternoon snack:

Celery with hummus (serves 1)
Serve 2 celery stalks filled with 1 tbsp good-quality hummus.

Dinner:

 
Creole fish (Serves 2)
Cut 225g fish fillets, such as haddock or hake, into pieces. Peel and chop half an onion. Chop 30g celery; deseed and chop 30g red pepper. Sauté the onion, celery and pepper in 2 tsp olive oil in a large frying pan until soft. Add 400g tinned chopped tomatoes, 1 tsp dried parsley (or 2 tsp fresh), 1 bay leaf and 1 tsp hot chili sauce (or to taste) and simmer, covered, for 25 minutes. Add the fish and simmer gently for 6–9 minutes or until the fish is cooked to your liking and flakes easily. Discard the bay leaf on serving. Serve each portion with 40g wild rice, and 50g salad greens dressed with a little olive oil and balsamic vinegar.

Day 5

Breakfast:

Creamy cheesy eggs (Serves 2)
Prepare 50g very finely chopped spring onions and 1 scant tbsp chopped shallot. Sauté these in 10g melted butter in a frying pan for 2 minutes. In a separate bowl, whisk 3 large eggs with 90g cream cheese and a pinch of salt and pepper. Pour the egg mixture into the pan and cook until set and done to your liking. Serve with 2 rashers of grilled organic bacon per person. Include a 70g serving of mixed berries.

Morning snack:

Olive tapenade
Same as Day 1

Lunch:

Salmon cakes with cheesy cauliflower
Serve 2 salmon cakes per person (see Day 4 for details) with 50g salad greens dressed with a little olive oil and lemon. For the cheesy cauliflower, preheat oven to 180°C. Beat together 2 eggs, then crumble in 4 crispy cooked bacon rashers and fold in 225g chopped cauliflower florets. Finely chop 2 garlic cloves and ½ onion and fry together in a splash of olive oil until lightly browned, then fold into the cauliflower mixture. Transfer to a lightly oiled baking dish and bake for 45–50 minutes or until the cauliflower is tender. Serve half with the salmon cakes, reserving half for dinner or another time.

Afternoon snack:

Minty melon
Per person, serve about 1/6 cantaloupe melon, chopped and seasoned with lime juice and chopped fresh mint to taste.

Dinner:

Rosemary lamb (Serves 2)
Combine 2 lamb chops with 2 peeled sliced garlic cloves, 1–2 tbsp lemon juice and 1 tbsp rosemary in a large non-metallic bowl, and leave to marinate for 2 hours. Preheat the grill to high and cook for 8–12 minutes until done to your liking. Serve each portion with 40g cooked wild rice, and 55g steamed green
beans, sautéed for a  minute with olive oil, 1 tbsp chopped pecans and some seasoning. Serve leftover cheesy cauliflower as well.

Day 6

Breakfast:

 
Creamy smoked salmon omelette (Serves 2)
Chop 125g smoked salmon and have ready 125g cream cheese. Finely chop 1 small shallot and sauté in a knob of butter until soft. Remove the onion from the pan and set aside. In a bowl, beat 4 eggs and add these to the pan. Cook gently, lifting the edges with a spatula to allow the uncooked egg to move to the bottom of the pan, for about 3 minutes or until almost set. Add the cream cheese, salmon and cooked onion, fold the omelette in half, continue cooking briefly, then remove from the heat and allow to stand for a minute or two before cutting in half and serving. Include a 60g serving of raspberries per person.

Morning snack:

Apple with pecans
Per person, serve a small baked apple sprinkled with cinnamon and 2 tbsp crushed pecans. Substitute a small fresh apple if preferred.

Lunch:

Curried chicken salad
See Day 4 for details. Serve the salad with a gluten-free roll.

Afternoon snack:

Avo and pear dip
Same as Day 3

Dinner:

Asparagus soup with steak and sweet potato
Make the soup in advance. In a large pan, sauté 1 chopped onion in a little butter until softened and lightly golden, stir in 750g chopped asparagus and cook for 5 minutes more. Add 400ml organic chicken stock, 250ml water, 5 tbsp whipping cream and some salt and pepper. Bring to the boil, then reduce the heat and simmer gently for about 10 minutes or until the asparagus is softened. Purée in batches in
a blender. You will have 4 servings. Reserve 2 servings for Day 7. Serve the soup followed by your choice of steak grilled to your liking, with half a baked sweet potato per person topped with a knob of butter and a sprinkling of cinnamon and a helping of steamed spinach or baby spinach salad.

Day 7

Breakfast:

Spicy fiesta eggs (Serves 2)
Deseed and chop 1 yellow pepper, 1 jalapeño chilli and 2 ripe tomatoes. Heat a splash of olive oil in a large frying pan over a medium heat, add the pepper and jalapeño and cook for 2 minutes. Add the tomatoes, plus a pinch each of chilli powder, cumin and salt (or these seasonings to taste). Cover and simmer for 5–7 minutes. Whisk 4 eggs in a bowl and add slowly to the pan. Cover and cook over a low heat for 15 minutes or until set. Divide in half and serve. Include a 35g serving of blueberries with 1 tbsp double cream per person.

Morning snack:

 
Strawberries with pecans (Serves 1)
75g sliced strawberries with 1 tbsp crushed pecans.

Lunch:

Asparagus soup with steak salad
See Day 6 for soup recipe. Serve the asparagus soup with half a gluten-free roll per person, followed by strips of grilled steak done to your liking over 50g mixed salad greens.

Afternoon snack:

Olive tapenade with sliced vegetables
Same as Day 1

Dinner:

Fillet of fish amandine (Serves 2)
Preheat the oven to 180˚C. Place 225g white fish fillets, such as haddock or hake, in an ovenproof dish. Melt 60g butter in a frying pan, add 15g sliced almonds and 1 tsp lemon juice and sauté until the nuts are lightly browned. Spoon out the almonds and reserve, pour the butter mixture over the fish fillets, season and bake for 10–14 minutes or until the fish flakes easily. Sprinkle over the almonds. Serve each person with 50g salad greens dressed with a little oil and balsamic vinegar, and 40g wild rice mixed with edamame beans and green beans.