Martin_Xmas_Planner_web (1)

GTI
FITNESS
G E T
I T
T O
I T N E S S
F
Eat, Shrink
and be
merry!!
www.gtifitness.co.uk

Introduction
Christmas is just around the corner and there will be lots of temptations
over the festive season, it’s really easy to fall off the wagon and can be
incredibly difficult to get back on it
Did you know that most people gain around 10lbs of extra weight
over the Christmas and New Year period? That’s nearly a stone of
unwanted body fat that you will need to shift in the New Year!!
Fear not as The Eat, Shrink and Be Merry Xmas guide will help you
through the festive minefield with tasty recipes and top tips to help you
limit the damage
Fail to Plan….Prepare To Fail!
Planning is key to ensure that you won’t be struggling to get your
jeans done up come the new year, no one likes that Christmas Pudding
feeling!!
It’s vital you stay hydrated throughout the party season, so shoot for
around 1 litre of water per 50lbs in body weight and increase this if you
have had a few drinks on a social event
01

23rd December
Increase your intake of fat burning green
vegetables and aim to have 2 portions of
watercress, broccoli, cabbage, kale, sprouts or
spinach. Watercress or spinach can be eaten
straight from the bag so are the perfect on
the go fat burning snacks
A great way to get your greens in for breakfast
is in a smoothie and you don’t even taste
them, here’s my favourite recipe for a Green
Smoothie
Ingredients
2 celery sticks
¼ cucumber
1 tsp cashew nut butter
1 tsp coconut oil
Handful of spinach & watercress
½ avocado
Splash of coconut milk, rice or almond milk
Ice cubes
Place all ingredients into blender and blend until smooth
Drink immediately
02

Christmas Eve
A busy day for everyone and with last minute shopping to be done, you
might be stuck for what to choose for lunch if you are out and about.
There are always healthy options available, you just have to make the
right choice of where to eat and what to have.
Most pubs and cafes will have salads of some sort on the menu, or
a tasty omelette is quick, tasty and won’t wreck your healthy eating
regime. Opt for a juicy steak served with a plate of greens and or salad
My favourite place for lunch would be Pizza Express, yes that’s right, a
pizza place! They do the best chicken and avocado salads, just ask them
to hold the dressing and the bread
You might fancy treating yourself to a tasty curry from the takeaway in
the evening, it’s mega easy to make your own and much cheaper too! If
you have a slow cooker, prepare the meal and leave to cook while you
are shopping, if you don’t have one get it on your Xmas list now!
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Here are 2 of my favourite curry recipe’s for you to try
CHICKEN BREASTS IN COCONUT MILK
Serves 4
Ingredients
• 4 skinless chicken breasts
• 1 tsp coconut oil
• 1 onion, chopped
• 1 green chilli, chopped
• 1 inch piece of ginger, grated
• 1 tsp fennel seeds
• 1 tsp ground star anise
• 1 tsp cardamom pods
• ½ tsp turmeric
• ½ tsp black peppercorns
• ½ tsp ground cloves
• 600 ml coconut milk
• 2 tsp ground coriander
Method
Place the onion, chilli, ginger, ground coriander, cumin, fennel seeds, star
anise, cardamom pods, turmeric, peppercorns, cloves and 400ml of the
coconut milk in a food processor to make a paste.
Slash the chicken breasts several times and place into a bowl. Pour over
half of the coconut mixture and leave to marinate for at least one hour.
Heat oil in a frying pan and brown chicken breasts on both sides.
Add left over marinade to pan with left over coconut milk and bring to
boil. Simmer for 20 minutes and serve.
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CREAMY CHICKEN CURRY WITH SPINACH
Serves 4
Ingredients
• 1lb skinless chicken breasts, sliced
• 3 tsp coconut oil
• 1 onion, chopped
• 2 cloves garlic, crushed
• 1 tsp fresh chopped ginger
• 1 green chilli, chopped finely
• 1 celery stick, chopped
• 400g chopped tinned tomatoes
• 2 tbsp tomato puree
• ½ tsp ground cumin
• ½ tsp ground coriander
• ½ tsp ground turmeric
• ¼ tsp garam masala
• 100ml water
• 150 ml live yoghurt
• 200g baby spinach
Method
Melt oil in a pan, add the onion, garlic, ginger, chilli and celery and cook
on low heat for 5 minutes. Stir in the tomatoes, puree, spices and water.
Increase the heat to medium and bring to the boil, then reduce heat to
simmer for 15 minutes.
Add the yoghurt to the sauce, stir then add in the chicken and cook
for 15 minutes. Stir in the spinach and cook for just a further 2 minutes
before serving.
05

Christmas Day
It’s only once a year and it’s time to let your hair down, enjoy a nice
meal with your friends and family but maybe you still want to eat clean?
How about starting your day with a breakfast of smoked salmon and
poached eggs or boiled eggs and asparagus soldiers? Both easy dishes
that will set you up for the day
The traditional Christmas lunch can also be a healthy affair
Here’s a great Xmas menu that is easy to prepare
Roast Turkey with Sausage, Sage and Onion Stuffing
Roasted Parsnips & Sweet Potato
Cauliflower Mash
Steamed Broccoli & Brussel Sprouts
Gluten Free Yorkshire Puddings
06

We all love a pudding so as its Christmas day, treat yourself to a pudding
of your choice. Just don’t go overboard and consume a whole chocolate
gateau to yourself though.
There are always lots of leftovers on Christmas day, use the leftover
turkey to make a nice salad or fry up leftover greens in coconut oil,
throw in some chilli and turkey for a tasty stir fry
10 Minute Damage Limitation Exercise
30 seconds of Jump Squats, 30 seconds rest x 10
07

Boxing Day
So today you’re likely to be feeling a little bloated and can’t face much
food at all, or you’ve gone the other way and are craving carbs big style?
It’s time to put the detox in action starting your day with a pint of warm
water with the juice of one lemon in it, I like to add crushed mint and
grated ginger too for a bit of a kick
Breakfast
Have a green smoothie this morning then head outside for some fresh
air, a leisurely walk will do you the world of good
Lunch
Tuna fishcakes with pineapple salsa
Dinner
Turkey and sweet potato bubble and squeak
10 Minute Damage Limitation Exercise
30 seconds of burpees, 30 seconds rest x 10
08

27th December
Breakfast
Fruity pancakes if you fancy sweet or spicy pancakes for the savoury
lovers
Lunch
Beef Hotpot Soup
Dinner
Chunky Chilli with Sweet potato
10 Minute Damage Limitation Exercise
30 seconds of Jump Squats, 30 seconds rest x 10
09

28th - 31st December
Getting all glammed up and celebrating the New Year coming??
If you want to look fab in your outfit, its best to stay on the ‘clean’
foods over these days. Plenty of protein with lots of greens are what
you should be aiming for
If your body is happy on the inside you will be happy on the outside
with the added bonus of looking hot on New Year’s Eve.
10

Snacks
If you are worried about what to snack on over the festive period, see
some of the options below.
*Sweet potato crisps*
*Hummus with celery*
*Nuts, preferably ones that you need a nutcracker to get into to
encourage you not to have too large a portion*
*Coco nutty power balls*
*Almond fudge balls*
*Sweet potato wedges with a herby dip*
*Fruit with nuts/cinnamon*
*Bowl of spinach, watercress with walnuts and olives*
*Crispy chicken bites*
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Recipe Corner
Fruity Pancakes
• 110g wheat free plain flour
• 280ml rice milk
• 1 egg
• Chopped up fruit of your choice
Mix together ingredients, fry in hot coconut oil until cooked. Serve with
fruit.
Spicy Pancakes
• 2 tsp cumin
• Coconut oil for frying
• 1 tsp chilli flakes (more if u want it quite spicy)
• 3 garlic cloves, crushed
• 1-2 tsp ginger
• 110g plain wheat/gluten free flour
• 280ml rice milk
• 1 large egg
• Himalayan sea salt and pepper
For the spiced potato filling
• Coconut oil
• 1 tsp mustard seeds
• ½ onion chopped
• 1 tsp turmeric
• 2 cold sweet boiled potatoes, chopped
To serve
• 6 tbsp natural yoghurt
• 2 tbsp chopped coriander
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Toast the cumin with a pinch of salt in a dry pan for about a minute.
Add a bit of coconut oil and sauté the chilli, garlic and ginger for a
couple of minutes. Remove from heat.
Put the garlic/spice mix in a bowl along with flour, egg and half of the
milk. Whisk while gradually adding the remaining milk until a smooth
batter is formed. Leave the batter to rest for 10 mins.
Meanwhile, heat a little coconut oil in a pan, add the mustard seeds and
cook for 2 mins or until they begin to pop. Add the onion and cook for
5 mins until soft. Stir in the turmeric and cooked potatoes, add more oil
if needed for frying. Fry for 5 minutes until heated through. Put to one
side while you cook the pancakes.
Potato Cakes
• 115g cold mashed sweet potatoes
• 200ml rice milk
• 75g gluten free self raising flour
• Pinch of salt
• 1 egg, beaten
• Coconut oil for frying
Blend the mashed potatoes and rice milk in a food processor until it
resembles a thin puree.
Sift the flour and salt into a mixing bowl; add the beaten egg and potato
puree. Gradually whisk the flour and liquid together to make a smooth,
creamy, thick batter.
Heat coconut oil in a large non stick frying pan. Pour a tablespoon of
batter per cake into the pan – I fit 4 in the pan at one time. Cook each
cake for 2-3 minutes on each side until golden brown. Remove from the
pan and keep warm while cooking remaining potato cakes.
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Beef Hotpot Soup
• 450g stewing beef, cubed
• 225g diced carrot and swede (I used Tesco’s ready prepared)
• 3 large onions, 1 peeled and quartered, 2 chopped finely
• 4 cloves of garlic, (I used smoked garlic)
• 1.5 pints of wheat free beef stock (try Waitrose or make your own)
• 8 small new potatoes
• 1/2 teaspoon wheat free english mustard powder
• Black pepper
• 2 teaspoons of coconut oil
• Parsley to garnish
Heat the coconut oil in a large pan and brown meat all over, add garlic
and fry for 1 minute.
Transfer to slow cooker (or to oven dish with lid).
Add in chopped onions, pepper and mustard powder. Cook for 2 hours.
Add in quartered onions, potatoes and root veg cook for a further 90
minutes.
Serve garnished with chopped parsley and some greens
Cauliflower Mash
• 1 Cauliflower
• 6 garlic cloves
• Coconut oil
• Salt and pepper
• Blend all ingredients together and
serve together
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Gluten and Wheat Free Stuffing
• 1 onion
• 2 garlic cloves
• 450g pork mince
• Chopped parsley
• Chopped sage
• 25g gluten free oatcakes crushed into crumbs
• Salt and pepper
• Heat oven to 220ºC/gas mark 7.
Mix the ingredients together. Shape into balls.
Place in the oven for approx 30 minutes.
Yorkshire Puddings
• 75g gluten free plain flour
• 25g cornflour
• 1 tsp xanthan gum
• 1 pinch of salt
• 2 eggs
• 300ml rice milk
• 2tbsps coconut oil
• 25g organic butter
Heat oven to 220ºC/gas mark 7. Mix together the plain flour, cornflour,
xanthan gum and salt. Add the eggs, rice milk and coconut oil to form a
batter and beat well.
Smear the butter into the cavities in your baking tray. Heat the tray in
the oven until the fat is hot.
Add the batter to each cavity and bake in the oven for 15-20 minutes.
15

Turkey and Sweet Potato Bubble and Squeak
• Christmas dinner leftovers
• Flour for dusting
• 1 egg, beaten
• Wheat/gluten free breadcrumbs
Save your Christmas dinner leftovers, turkey, sweet potatoes and
veg and mix together. Add a little melted coconut oil and some
breadcrumbs to get a stiff mixture. Make into 4 patties.
Dust with flour then dip the patties in the beaten egg and then coat in
breadcrumbs.
Fry for 3 minutes each side until golden brown and warmed through.
Tuna Fishcakes with Pineapple Salsa
• 2 Tuna steaks
• 4 sweet potatoes, peeled and quartered
• Juice and zest of 1 lemon
• Salt and pepper
• 1 egg, beaten
• Coconut flour
• Sesame seeds
• Coconut oil
For the salsa
• 200g fresh pineapple, chopped
• 1 red chilli, finely chopped
• Olive oil
• Juice and zest of 1 lime
• Juice and zest of 1 lemon
• Sanchi/tamari sauce, to taste
• Bunch of coriander, chopped
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Boil potatoes until tender. Drain, mash and set aside to cool. While
potatoes are boiling grill tuna steaks 2 minutes on each side.
Chop tuna steaks in small pieces and set aside to cool.
Combine COLD mash with tuna, lemon zest, juice, salt and pepper.
Shape into 4 large fishcakes.
Combine flour and sesame seeds, then dip each fishcake in the beaten
egg and then into the flour and sesame seed mixture.
Fry in hot oil until golden brown on each side. Finish in the oven to
warm through if needed. Serve with a green salad.
Chunky Chilli
This dish is made with mini meatballs, which can be made with minced
beef, pork or even lamb.
For the chilli
• 2 medium red onions, chopped into chunks
• 1 large red pepper, halved, deseeded and diced into chunks
• 4 garlic cloves, unpeeled
• 2 tbsp olive oil
• 500g cherry tomatoes, halved
• 2 tsp dried chilli flakes
• Good pinch sea salt
• 1 x 420g cans kidney beans, drained and rinsed
• 55g sunblush tomatoes
• 200ml tomato passata
• Fresh coriander to finish (optional)
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For the meatballs (Makes approx 24)
• 500g lean minced beef/pork
• 4 tbsp rice flour
• 1 egg, beaten
• 1 medium onion, finely chopped
• Seasoning
• 4 small sweet potatoes
Method
Preheat the oven to 200C/400F/Gas 6.
Place the onions, pepper and garlic on a medium sized roasting tray,
drizzle with the oil and roast for 15 minutes.
Remove the vegetables from oven. Add the halved tomatoes, chilli, and
salt. Roast for a further 15 minutes or until the tomatoes look lightly
charred.
Meanwhile, in a bowl combine the meatball ingredients and season well.
Using wet hands roll the meat mixture into 24 even sized meat balls. Set
to one side.
Scatter over the kidney beans, sunblush tomatoes and passata and
combine well. Lie over the meatballs and return to the oven for a
further 15-20 minutes or until bubbling hot and cooked.
For the crispy jackets
Preheat the oven to 200C/Gas
mark 6 and bake for 40 minutes
18

Coconutty Power Balls
• 1 cup of soft pitted dates
• 1 cup of shelled hemp seeds
• 1/2 cup almonds or any nut will do
• 1 cup raw shredded coconut
• A pinch of himalayan sea salt
Place all ingredients except 1/2 the coconut in a food processor and
whiz until blended, don’t let it get to smooth, if it’s too wet add some
more hemp, if it’s too dry add a little water.
Roll into balls, rub into leftover coconut and chill for an hour or so
Almond Fudge Balls
• 1 tbsp smooth organic peanut butter
• 2 tsp almond butter
• 1 tsp tahini
• 3 tsp agave syrup
• 2 tsp chopped almonds
• 5 tbsp ground flax seeds
• 4 tsp organic desiccated coconut
Mix together the nut butters and tahini. Add the agave syrup and
chopped almonds. Add ground flax seeds to the mixture. Divide into 6
balls, roll these into the coconut then refrigerate for at least 3 hours or
ideally overnight.
19

Hummus
• 1 tin chickpeas
• 2 garlic gloves
• 1-2tbsp fresh lemon juice
• 1 tbsp tahini
• Salt and pepper to taste
• Olive oil or virgin rapeseed oil
Rinse chickpeas. Place chickpeas in the blender with lemon juice, garlic
oil, tahini and water to make a thick loose paste.
Sweet Potato Crisps
• Sweet potato
• Salt and pepper
• Optional: spice of choice e.g.
Cajun
Heat oven at 200C/gas mark 6.
Slice potatoes with potato peeler to
ensure they are thin.
Season with salt and pepper/spices
Bake for approx 25/30 minutes.
20

Sweet Potato Wedges & Herby Dip
• 2 sweet potatoes
• Coconut oil
• ½ tsp smoked paprika
• 4 fresh basil leaves, chopped
• 2 tsp chives
• 1 tsp fresh lemon juice
• Natural yoghurt
Preheat oven to 180c/gas mark 6.
Scrub the sweet potatoes and cut into wedges. Boil a saucepan of water
and add the wedges. Let simmer for 3 minutes.
Remove potatoes from pan and pat dry with kitchen roll.
Mix the melted coconut oil and paprika in a bowl, add the wedges and
toss until wedges are coated.
Pop onto baking tray and cook for 30-35 minutes.
To make the herby dip mix the basil, chives, lemon juice and yoghurt
together and serve with wedges.
Crispy Chicken Bites
• 4 chicken breast fillets
• 6 tbsp pesto*
• 300g gluten/wheat free breadcrumbs
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For the pesto
• 150g walnuts
• 2 cloves garlic
• ½ tsp salt
• ¼ tsp pepper
• 3 cups of basil
• Extra virgin olive oil to blend
Firstly to make the pesto, put walnuts, garlic, salt, pepper in the food
processor and pulse until coarsely ground. Add the basil and pulse a few
more times. With the food processor on, gradually add the oil until you
reach the desired consistency.
Cut the chicken breasts into chunk. Place in a bowl along with the pesto
and mix together.
Put the breadcrumbs in a large freezer bag, add the chicken chunks and
give the bag a good shake.
Spread the chicken chunks onto a baking tray and freeze for
approximately 4 hours until solid.
Pre-heat the oven to 220oC/Gas mark 7/ fan 200 o C.
Pour a little oil onto another baking sheet and pop in the oven for 5
minutes to get the oil very hot.
Tip as many chunks as you need onto the baking sheet and bake for 15-
20 minutes until cooked and crispy.
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Tips to remember for the festive period
*Drink plenty of water*
*Continue with your supplements*
*Plan your meals, don’t get caught out*
*Eat lots of greens, they are great for fat loss*
Do 10 Minutes of Damage Limitation Exercise each day
**AND LASTLY HAVE A FANTASTIC CHRISTMAS**
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