Shape up for Spring Plan

Exercises, Recipes, Meal Plans & More!

presents

with Chriss Tinslay

ABOUT THE AUTHOR

What makes Chriss Tinslay one of the best personal trainers in the country? Well for starters, there are her impressive qualifications. Chriss is a Fitness Australia Master Trainer and has 20 years experience as a Personal Trainer.

On top of that, Chriss has helped literally thousands achieve their health and fitness goals since becoming a fitness instructor and personal trainer in 1995. Since then she’s started Sydney’s Bod Squad Personal Training and developed the 4 Week Fat Flush program. She’s also appeared on TV’s Four Weddings program, as well as on The Biggest Loser DVD workout series.

But most importantly Chriss is a real person, not a health and fitness robot. She’s a busy mum who enjoys curling up on the couch for a Kath and Kim marathon just as much as she enjoys her training sessions. Just like everyone else, Chriss needs to lose a few kilos every now and then, which helps her to be a great teacher – she only recommends programs that she tests on herself (and work!).

Chriss Tinslay

Click here to check out Chriss’ Ultimate Fat Loss Guide!

Brought to you by

All rights reserved ... why?

Because we are working with some great bloggers and chefs and its not cool to copy their work. But, if you love our food, feel free to share this digital ebook.

© 2015 Flujo Pty Ltd.

Want to contribute a recipe?

We would love to hear from you! Please visit our SUGAR FREE recipe site www.sweeterlifeclub.com and submit a recipe. If you are a blogger and love our products, please drop us a line on bloggers@sweeterlifeclub.com

Spring is the season of new beginnings.

It is the perfect time to renew, re-energise and re-ignite your motivation for health and fitness.

More daylight hours, warmer weather and no more hiding under layers of winter clothes.

However, if you have been hibernating all winter, you should start back slowly and take things one step at a time.

Crave Life and Chriss Tinslay have joined forces to give you this fun and simple plan that will help you end your winter hibernation and spring into spring.

This ebook contains many links to further information, video links, tools and recourses. To get the full use of the extra information it is advised that you view on your electronic device rather than printing on paper. (Not to mention the fact that it saves trees.)

We all know that weight gain and weight loss is determined by ENERGY IN vs ENERGY OUT.

If we put in more energy (everything we eat and drink) than we use up, we will put on weight.

If we put in less energy than we use up, we will lose weight

Energy in - energy out = weightClick here for a really simple video explanation.

OVERVIEW

This Shape Up For Spring plan is split up into 3 sections

1. Energy IN –Everything that we eat and drink. Ideally we will be choosing foods and meals that are high in nutrients (the good stuff) and low in empty calories (not so good). We will also focus on managing our blood sugar levels, which in turn manages our hunger, cravings and energy. This will make saying no to temptations so much easier.

2. Energy OUT – Exercise and movement. No gym or equipment needed! We will focus on maximising our energy output. Looking for more opportunity to move throughout our day and adding in 3 SMART exercise sessions per week will go a long way towards getting fit, healthy and shaping up this spring.

3. Sleep and stress management – a vital and often forgotten component of fitness.

This is a source of information only. It contains the opinions and ideas of its author and is intended to provide helpful and useful information. It is not a substitute for individual advice and / or medical service.

The author has taken every care in research and preparation of the information, but specifically disclaims all responsibility for any liability or risk which is incurred as a consequence, directly or indirectly, of the use and application of the contents of this publication.

SECTION ONEMINIMISING ENERGY IN

The goal of this section is to help you minimise the amount of energy that you put into your body while ensuring your nutrient requirements are met and blood sugar levels are managed.

Before we even begin to talk about food choices, meals and recipes, I have a list of instructions I would like you to follow.

•Becomemindfulofyoureating. •Getridofthejunkfoodfromyourcupboards.Don’trelyonwill power for weight loss. We need skill power! •Aimtoleave2hoursorsobetweenyourlastmealandbedtime. •Consumenothinginthosehoursexceptwaterand/orgreentea. •Drink8glassesofwaterperday. •Becomeawareofyourhungersigns.Onlyeatwhenyouareat Level 3 on the hunger scale, and stop eating when you reach Level 6.

THE HUNGER SCALE1. Physically faint2. Ravenous3. Fairly hungry4. Slightly hungry5. Neutral6. Pleasantly satisfied7. Full8.Stuffed9. Bloated10. Nauseous

These steps alone will go a long way to getting you in shape this spring.

Your perfect high nutrient and low calorie meal look like this: •Oneportionofleanprotein(palmorfistsize)

•Oneportionofcomplexcarbohydrate(palmorfistsize)

•Small portion of healthy fats. This may already be included in your protein choice. Eg.

egg, grass fed meat, chicken, oily fish. However, if your protein source is very lean, you

may need to add some healthy fats in the form of avocado, olive oil or coconut oil.

•Unlimitednon-starchyvegetables

Some carbohydrate choice suggestions

•2smallsliceswholegrainbread(IlikeHelga’snewlowercarbbreads)

•Brownrice

•Wholemealpasta

•Wraps(Ilikemountainbread)

•Potatoandsweetpotato

Onepalmsizeserveof:

•leanbeeforlamb(grassfedwherepossible)

•leankangaroo

•leanturkey

•leanchicken

•leanmince–goodquality

•tuna(1tinisusually90–100grams)

•salmon(1tinisusually90–100grams)

•fish(usuallyahandsizeincludingfingers)

•prawns

•tofu

•lentils

•lowfatricottacheese

•lowfatfetacheese

•tinnedbeans(varied)

•chickpeas

Other serving sizes: •Yoghurt(forme)–1smalltub

•Lowfatmilk250mls

•1largeegg

•Proteinpowder–average–1scoop

Some protein choice suggestions

Some flavourings and sauces options

Here is a list of flavourings that you can

use that are not high in carbohydrates.

•lemon/juice

•lime/juice

•freshtomatoes

•tinnedtomatoes

•vinegar(mostvarieties,includingsalad

dressings have a small amount, check

labels to be sure)

•fishsauce

•wholegrainmustard(smallamount)

•oystersauce

•garlic

•lowsaltsoysauce

•allherbsandspices

•lowfatnaturalyoghurt(greatfortaking

the place of cream in recipes)

•lowfatricottasmoothcheese

(also replaces cream in recipes)

•tacopowder

•salsadip

•ginger

•redwine(smallamount)

•chilli

•FountainBBQsauce

•Fountaintomatosauce

TIPS!

Keep a plastic bowl and cutlery in your car or office.

Hit the supermarket instead of the drive through.

Packet salad, a tin of tuna and a small grainy bread roll is the perfect no-fuss lunch.

Please add as many vegetables as you can possibly fit onto your plate.

The more the better!

Pro Tip! A lot of store bought flavourings and

sauces are a big source of hidden sugar and

carbohydrates. If you choose a flavouring

that is high in carbohydrate, you will need to

reduce the amount of bread, rice, pasta etc

that you have in your meal in order to stay

within the correct portion range.

Meal and Recipe Suggestions •Winter soup (using Fountain Smart

tomato sauce)

•Breakfast cereal with Natvia with skim milk

•Vegetablefrittata

•Fishcakes

•GreekyoghurtwithDuChocolatandberries

•Steakorchickenshish-kebabswith

FountainSmartBBQsauce

•Spaghettibolognese

•Vegstickswithlowfatricottacheese

and flavouring

THAI FISH CAKES200g purple sweet potato, unpeeled cut in 2cm pieces

¼ cup skim milk yoghurt 200g tin Safcol tuna in springwater

2 spring onions, finely sliced 40g green beans, trimmed and cut into 1cm slices

1 egg, beaten 1 tablespoon green curry paste

2 tablespoons chopped fresh coriander 2 teaspoons sesame seeds

Dipping Sauce

¼ teaspoon Natvia 2 teaspoons fish sauce

2 teaspoons water 2 teaspoons lemon juice

1 small red chilli, thinly sliced

Place potato in a saucepan of cold salted water and bring to the boil. Continue to simmer until potato has softened. Drain and mash roughly with yoghurt.

Add drained tuna, onion, beans, egg, curry paste and coriander and mix well.

Divide mixture into 4 and, with wet hands, form patties and sprinkle both sides with sesame seeds. Chill for 20 minutes.

Heat a non stick fry pan over medium heat. Spray cakes with oil and cook for 5 minutes each side or until golden.

Meanwhile combine dipping sauce ingredients (except chilli) and stir well until Natvia is dissolved, then add chilli.

Serve cakes with dipping sauce.

Recipe by Food Daily

www.fooddaily.com.au

STEAK OR CHICKEN SHISH KEBABS

100g of meat cut into cubes (per serve)Zucchini

Cherry tomatoesCapsicumMushroomPineapple

FountainSmartBBQsauce

Cutallingredientsintosmallsimilarsizes.Threadalternativelyonto skewers.

Marinade in your choice of sauces (no oil and low sugar).

CookonBBQ.

Serve on its own or with salad.

Recipe by Chriss Tinslay

http://chrisstinslay.com

Preparation: 10 minutes, Cooking: 10 minutes100g per serve

VEGETARIAN BOLOGNAISE1 teaspoon vegemite

200 ml water2 teaspoons Natvia

1 ½ tins diced tomatoes1 clove garlic, finely chopped

180gsanitariumnutmeat,dicedintocubesorgratedlikemince700gfrozengreenbeans

1 teaspoon cracked black pepper, to taste.(Optional) 1 teaspoon dried parsley

Dissolve vegemite in hot water, adding Natvia and (optional) herbs.

Put all remaining ingredients in a large microwave bowl or saucepan if cooking on hotplate.

Pour over the vegemite Natvia mix.

Cover and heat on high in microwave for about 5-10min OR bring saucepan to just boiling and simmer (covered) for 5-10mins.

Recipe by Natvia

Preparation: 10 minutes, Cooking: 10 minutes Serves 2

Serve with 1 handful of your favourite pasta

SWEE T T I P !

CHICKPEA AND SWEET POTATO COTTAGE PIE

⅓ cup cooked chickpeas1 teaspoon coconut oil

1 teaspoon minced garlic½ small onion, diced

½ cup vegetable stock or water1 tablespoon Fountain tomato sauce sweetened with Nativa

1 tablespoon Fountain barbecue sauce sweetened with Natvia1 dried bay leaf

½ teaspoon dried thyme⅓ cup cooked and mashed sweet potato2 teaspoons unsweetened almond milk

salt and pepper, to taste

Heat coconut oil in a skillet over medium-high heat. Saute garlic and onion until lightly coloured and add chickpeas.

Once chickpeas are heated through, reduced heat to medium-low then add stock, tomato sauce, barbeque sauce, bay leaf, thyme and seasonings

Allow chickpeas to cook until most of the stock has evaporated and sauce has started to form. Remove from heat and set aside.

Preheat oven to 190°C in a small bowl, combine sweet potao, almond milk and seasonings to taste. Remove bay leaf from chickpeas and pour filling into a small baking dish. Cover the top with sweet potato. Bake for 15 minutes, or until the topping is crispy and golden.

Serve 1

Recipe by Vonnix

www.vonnix.com

SATAY DRESSING WITH NATVIA, SERVED WITH CHICKEN,

CARROTS AND SNOW PEASSATAY DRESSING

1 small can Ayam Light Coconut Cream½ tablespoon Natvia

2 red chilies (decide if you want less heat)½ tablespoon grated ginger

1 tablespoon chopped lemongrass1 lime, juiced

1 tablespoon fish sauce2 tablespoons soy sauce

1 teaspoon tamarind paste (available in the Asian section of supermarkets)2 cloves garlic

⅓ cup salted peanuts

Recipe by Sofia C. from

Frantic in the Kitchen

In a food processor add all ingredients except for coconut cream and Natvia. When blended add the ingredients in a small saucepan on low heat, stirring 2 minutes or until aromatic. Add Natvia, stir for 1 minute then add the coconut cream. Bring to a low simmer stirring occasionally for a few minutes and its done!

You can use this dressing on your salads, fish, meats and poultry or vegetables. In this recipe I served mine with Basmati rice, snow peas, carrots and toasted peanuts.

BASMATIRICE:Cook1cupofbasmatiriceand2cupsofwaterusingthe absorption method.

SNOWPEAS&CARROTS:Toss2slicecarrotsinasaucepanfor2minutes.Add ⅓ cup of water until almost evaporated. Then add 150g of snowpeas, tossing for a further 2 minutes. Remove from heat and set aside.

TOASTEDPEANUTS:Inapanonmediumheattoss⅓ cup salted peanuts until oil start to release and peanuts brown. Remove from heat.

CHICKENSKEWERS:Pre-soakskewersinwaterfor30minutestoavoidburningwhilst cooking. I used 600g Organic skin free chicken breast and sliced each piece vertically about 3 -4 cm wide. You should get about 4 pieces roughly from each chicken breast.

Place each piece on skewers and on a medium heat spray pan with rice bran oil and cook chicken until browned on each side.

SWEET CHILI SALMON AND SALAD

2 tablespoon olive oil1 red onion, finely sliced1 garlic clove, finely chopped210ml water2 teaspoon Natvia2 teaspoon cornflour2 teaspoon chili paste*2 tablespoon fish sauce

1 tablespoon grated ginger1 tablespoon white wine vinegar4 x 150g salmon fillets125g snow peas(optional)Salt3 cups mixed salad greens½ cup mint leavesLime wedges, to serveCapers, to serve

Chilipaste*:findonethat’s80-90%chilisandsugarfree

SWEE T T I P !

Recipe by Maria

Make a ‘slurry’ by dissolving cornflour in 1-2 tablespoons of water and set aside

Heat oil in a large frying pan on medium.

Cook onion, stirring frequently, for 5 minutes or until soft.

Add garlic and cook for 1 min or until fragrant.

Add rest of water, chilli paste, Natvia, fish sauce, ginger, white wine vinegar and once returned to simmer, add the ‘slurry’ and cook, stirring, for 2-3mins until sauce begins to thicken.

Place salmon on sauce, skin side up. Cook for 2 mins each side, or until just cooked and sauce has thickened. Remove pan from heat and cool for 5 mins.

Blanch snow peas in boiling salted water for 1 minute. Drain and refresh under cold water. Drain thoroughly.

Place salad greens, capers and mint on a serving platter.

Topwithsalmonpieces,drizzleoverpansauceandservewarmwithlimewedges.

Preparation: 10 minutes, Cooking: 15 minutes Serves 4

SPICY SWEET CRANBERRY AND CASHEW SALAD

Salad 150g baby spinach leaves 1 cup radicchio, chopped

¼ cup sprout ¼ cup red onion, chopped

½ cup fresh mushrooms, chopped½ cup cashews, roasted/salted

¼ cup dried cranberries

Dressing ¼ cup extra-virgin olive oil

¼ cup red wine vinegar ½ teaspoon Dijon mustard

1 pinch salt 1 pinch black pepper 4-5 teaspoons Natvia

Place spinach, radicchio, sprouts, onion, mushrooms, cashews and cranberries in a large salad bowl.

Whisk together olive oil, vinegar, mustard, salt, pepper and Natvia.

Pour over salad, tossing lightly to mix

Preparation: 10 minutes, Cooking: 0 minutes Serves 2

VIETNAMESE STYLE BEEF SALAD – GLUTEN FREE

2 carrots, grated1/2 small red cabbage, grated

250g of finely sliced beef strips (scotch fillet or similar)1/2 packet of rice noodles

A few coriander leaves to garnish

For the dressing:2 tablespoons white wine vinegar

1/2 teaspoon of Nativia1/2 teaspoon dry chilli flakes (optional)

1 tablespoon fish sauce1 tablespoon waterJuice of 1/2 a lemon

2 cloves of crushed garlic

Cook the rice noodles (as per instructions on the packet, usually just boil in water for 3-4 minutes) and drain. Place on a plate. Cook the beef strips until cooked through. Mix the carrot and cabbage together in a bowl.

Place the carrot & cabbage on top of the rice noodles, then place the beef on top of the salad. Add a few spoons of the sauce and coriander to garnish.

www.glutenshmooten.com.au

Preparation: 10 minutes, Cooking: 0 minutes Serves 2

Even though most people immediately think about adding or increasing their weekly exercise quota when they think about starting a weight loss program, exercise is far from the only way that we burn calories and use our bodies.

Thereare168hoursinaweek.Weareawakeformorethan100 hours of those hours.

Even if we exercise for one hour every day (quite a feat for mostbusypeople),thatisstillonly7%ofourwakinghours.Wearecrazyifwethinkthata7%investmentonourtime is the answer to our weight loss success.

We need to look for more opportunities to MOVE throughout our day and our week.

If we can choose activities that we enjoy, it will make everything so much easier. Walking, shopping, gardening, playing with our kids, taking the stairs, and getting up out of your chair whenever possible are just some examples of ways you can make your routine more active.

I recommend getting yourself an inexpensive pedometer to measure your daily steps. 10,000 a day is the recommended number of steps for maintaining your health. You can pick one up at most chemists, Targets, Big Ws, etc., or you can even download a free pedometer app on your smart phone.

SECTION TWO MAXIMISING ENERGY OUT

EXERCISE - 3 DAYS PER WEEK WITH ONE TO TWO MOVEMENT DAYS* IN BETWEEN

Choose three days out of your week and schedule your exercise into your diary. Give it the same priority as you would to any other important meeting of your week. After all, you only have one body. Make it your priority to look after it.

*What’s a movement day? It’s a day to let your body recover from your scheduled exercise days, but they’re not ‘rest’ days. Remember, all movement is helping you get energy out!

Please warm up for a few minutes before each exercise session.

EXERCISE DAY 120 SQUATS + 20 STAR JUMPS X 5 REPEATS with as little rest as possible

Video instructions here

If you want to make your squat tougher, but you experience joint pain when jumping, then you can add a weight. Just hold something heavy (bag of fruit) at chest height or higher whilst performing your squats.

Plus

20 PUSH-UPS + 20 HIGH KNEES X 5 REPEATS with as little rest as possible

Video instructions here

Push-ups can be performed with hands on a high bench instead of the floor for beginners.

“If you ever feel any joint pain, discomfort, nausea or dizziness, please slow down or stop your exercise session.” - Chriss Tinslay

Please check out Chriss’s “My Exercise Chart” on page 24

EXERCISE DAY 220 LUNGES + 20 SKI SHUFFLE X 5 REPEATS with as little rest as possible

Video instructions here

If you want to make your lunges tougher, but you experience joint pain when jumping, then you can add a weight. Just hold something heavy (bag of fruit) at chest height or higher whilst performing your lunges.

Plus

20 TRICEP DIPS + 20 HEEL FLICKS X 5 REPEATS with as little rest as possible

Video instructions here

EXERCISE DAY 3 100 SIT UPS + JOG WITH BOXING ARMS

20 OF EACH X 5 REPEATS As little rest as possible

Video instructions here

Plus

50 TOWEL PULL UPS

Video instructions here

Towel pull-ups should be slow and controlled.

Plus

A 20 MINUTE WALK (MINIMUM)

You might notice that all of these exercises sessions use your muscles as well as get you huffing and puffing.

There are two main components of fitness. Strengthening the muscles of the heart and lungs (cardio training) and strengthening the muscles of the body (resistance training). It is important to train them both.

You can read more about the reasons why here.

SECTION THREE RESTORING SLEEP

A while back I posted a question on my facebook page. Iaskedifanyonewasgettinglessthan8hourssleeppernight and if they hold extra weight around their middle. The response was overwhelming.

When it comes to research into how we gain or retain excess fat, the study of sleep – or rather, a lack of sleep – is an area that is producing some fascinating results.

At one level, we all know that sleep is important to our health, but to see the data from the evidence-based research, the statistics are astounding.

In one study – a group of healthy people changed their sleep patternsfrom6hoursanightto8hours.ThatistheONLYthing they changed. There was no change in their food intake or their exercise regimes. Those subjects lost an average of 6cm from their waist in 10 weeks.

Lack of sleep results in the production of cortisol, the stress hormone. This hormone causes us to hold more weight around our tummies, want to eat more often and crave more of the wrong foods. Any chronic stress would also cause this weight gain around the middle area.

If you are a “short sleeper”, please aim to lengthen your sleep patterns and see if it makes a big difference to your weight.

Sleep tight for a slimmer and healthier you!

Please check out Chriss’s “Sleep Deprivation” chart on the next page

http

s://

ww

w.fa

cebo

ok.c

om/b

odsq

uadp

erso

naltr

aini

ng

Free

ebo

ok:

htt

p://

chris

stin

slay

.com

/ulti

mat

e-fa

t-lo

ss-g

uide

/

JUMP ON BOARD!If it’s healthy and sugar-free living you’re looking for,

come and check out our recipes, interviews and articles on issuu.com/naturalsweetener. Sign up to the Sweeter

Life Club for great content sent right to your inbox!