cdsymons's Blog

GET OFF YA ASS!

CHRIS SYMONS JOCKEY DIET – THE COMMONSENSE WAY TO LOSE THOSE KILOS

It’s a consent battle having to lose weight on a daily basis; one that I have endured for the past 13 years. So it’s fair to say I have learned a thing or two. One being that everyone you come across seems to be an expert on weight loss and two is that what works for me might not work for you. Weight loss, in my opinion, comes down to common sense with the hardest part being able to stay focused, dedicated, determined and the ability to resist temptation. It’s all in your head, you need to stay disciplined; your mind is more powerful than you think. You need to listen to your own body and set yourself goals.

The tools you are going to need are:

– Bathroom scales

– Juicer

– Food Steamer

LET’S GO NATURAL

Best to start on a Monday, I find it too hard on a weekend. I begin by introducing lots of fruit and whenever I feel puckish, it is apples, oranges, pears, bananas, etc. It’s important that I have 2 fruit juices a day that contain:

– 2 apples

– 2 Oranges

– ¼ pineapple

– ½ punnet of Strawberries

(feel free to add whatever fruit and veg you might desire e.g. carrots or celery)

It’s important to have pineapple in your juice as well as eating a banana a day to keep the potassium in your body. The apples and oranges add flavor and goodness and the strawberries act as a diuretic.

Fruit is a massive part of my diet mainly to keep my bowels working over this time.

Now I know that they say you should drink 2lt or more of water per day but I really try to cut this out as personally, I get all my fluid from fruit. I drink water if I’m very thirsty but really try not to overdo it. I enjoy 2 of these juices a day, morning and night, as well as eating plenty of fruit throughout the day so that also quenches my thirst.

LUNCHTIME

Tuna on dry biscuits for lunch (there are so many different flavours). This is an easy meal to prepare, but it’s important to change it up a bit so you don’t get bored. I love sushi rolls (California hand rolls) but make sure they’re made with brown rice and I try not to have soy sauce as I also try and cut all salt out of my diet. I continue to eat snacks throughout the day, it may be a protein bar but most of the time I continue to eat fruit.

DINNER TIME

This is an important meal that I really try to enjoy. The mango calamari salad is probably my favourite healthy meal prepared like this:

– Fresh Rocket

– Fresh calamari cut into rings or pieces

– Fresh Mango

– Sweet Chili sauce

Use your imagination – this meal can be prepared using other chutneys and fish. I also like boiled chicken in a stir-fry with brown rice and vegies. Garlic prawns on brown rice and also a chicken or corn chowder.

I also have a really good vegetable soup which consists of:

– 3 cups crushed tomatoes

– 2 ½ cups pasta

– ½ cup tomato paste

– 6 green onions

– Fresh garlic

– 2 cups beef stock (reduced salt)

– 1 bunch celery & tops

– 2 cups fresh bell peppers

– 6 carrots

– 2 tablespoons chili powder

– 2 tablespoons paprika

– Pinch cayenne pepper

– 2 tablespoons prepared mustard

– 1 teaspoon ground black pepper

I’m never afraid to experiment – remember it is all about common sense.

EXERCISE

This is a massive part of my weight loss program, which involves mainly light jogging, lots of walking and occasionally swimming. When exercising I rug right up and also wear sweat gear e.g. skins, waterproof pants and jacket. This helps me sweat out fluid and burn fat. I start with smaller distances, such as walking a kilometre or two and then increasing it day by day. I set myself goals every time I go out for a walk or run. Exercise bikes are also a great tool but it comes down to whatever is comfortable for you. I also try to change it up a bit each day.

MOST IMPORTANTLY

I weigh myself every morning and night and I normally see a difference straight away and I would be surprised if you didn’t too. You will learn so much about your own body; what works for you and what doesn’t and don’t be afraid to experiment and try different things. It’s most important to give yourself a day off once a week so you can indulge in what you really want, without going overboard.

NOW REMEMBER

– Lots of fruit and exercise

– Cut out the salts

– Cut out the alcohol

– Listen to your own body

– And stay focused

ALTERNATIVE RECIPE SUGGESTIONS

Pepper Pork Stir Fry

– 2 tbs dry Sherry

– 1 tbs salt-reduced soy sauce

– 2 tsp honey

– 500g pork fillet, thinly sliced

– 1 large red onion, cut into thin wedges

– 2 garlic cloves, crushed

– 1 tsp freshly ground black pepper

– 2 large celery sticks, thinly sliced

– 300g broccoli, trimmed, cut into small florets

– 1 red capsicum, cut into strips

– 2 tbs water

– 1/2 cup fresh basil leaves

– 2 cups steamed Brown Rice, to serve

– Extra fresh basil leaves, to serve

Combine the sherry, soy sauce and honey in a small bowl. Stir until combined. Heat a large non-stick wok over high heat. Spray with oil. Add the pork and stir-fry, in 2-3 batches, for 1-2 minutes or until golden. Transfer to a plate.

Heat wok over high heat. Spray with oil. Add the onion and stir-fry for 2 minutes or until golden. Add garlic and pepper. Stir-fry for 30 seconds or until aromatic. Add celery, broccoli, capsicum and water. Stir-fry for 2 minutes or until tender crisp.

Add the pork and any resting juices. Stir-fry for 1-2 minutes or until combined and heated through. Stir in the basil leaves. Serve with steamed brown rice and sprinkle with the extra basil leaves.

Fish with Avocado Salsa

– 1 medium avocado, diced

– 1 Lebanese cucumber, seeded, diced

– 1 tablespoon lime juice

– 1 green chilli, seeded, finely chopped

– 1 tablespoon olive oil

– 4 (150g each) firm white fish fillets

– 1/4 cup fresh coriander sprigs

– Steamed brown rice and lime cheeks, to serve

Place avocado, cucumber, lime juice and chilli in a bowl. Season with salt and pepper. Stir gently to combine. Cover. Refrigerate.

Heat oil in a large non-stick frying pan over high heat. Cook fish for 2 minutes each side or until cooked through. Serve fish with salsa, coriander sprigs and steamed rice and lime cheeks.

Roasted Pumpkin with Pancetta and Brussels Sprouts

– 4 cups seeded butternut pumpkin, cut into cubes

– 60g diced pancetta

– 2 tablespoon olive oil

– Freshly ground black pepper

– 250g Brussels Sprouts, trimmed, cut in half then thinly sliced

– 2 large garlic cloves, crushed

Combine the pumpkin, pancetta and half the oil on a lined baking tray and toss to combine and coat evenly. Season with black pepper to taste. Bake for 30-40 minutes turning the pumpkin after 20 minutes until tender and starting to brown.

Combine the sprouts, garlic and oil on another lined baking tray, toss to combine. Season with black pepper then bake for 10-15 minutes until the sprouts are tender.

Gently toss together in a large serving bowl. Can be served warm or at room temperature.

Low Fat Chicken and Rice Noodle Salad

– 3 (680g) chicken breast fillets

– Olive oil spray

– 200g rice vermicelli noodles

– 2 carrots, cut into thin matchsticks

– 2 Lebanese cucumbers, seeded, cut into thin matchsticks

– 1 1/2 cups shredded wombok (Chinese cabbage)

– 1 cup fresh mint leaves

– 1 cup fresh coriander leaves

– 1 cup beansprouts, trimmed

Dressing

– 1/4 cup sweet chilli sauce

– 1 teaspoon fish sauce

– 2 tablespoons lime juice

– 2 teaspoons soy sauce

– 1 garlic clove, crushed

Spray chicken with oil. Season with salt and pepper. Heat a large non-stick frying pan over medium-high heat. Cook chicken, for 6 to 7 minutes each side, or until browned and cooked through. Transfer to a plate. Cover, set aside for 5 minutes. Thinly slice.

Meanwhile, place noodles in a heatproof bowl. Cover with boiling water. Stand for 5 minutes or until tender. Drain.

Place chicken, noodles, carrot, cucumber, wombok, mint, coriander and beansprouts in a bowl.

Make dressing: Using a fork, whisk sweet chilli sauce, fish sauce, lime juice, soy sauce and garlic in a jug. Season with salt and pepper. Pour dressing over noodle mixture. Toss to combine. Serve.