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The pandemic knocked you out of your normal rhythm, and decreased physical activity resulted in extra pounds? If you want to do something about it, June is one of the best months to start exercising and dieting. The abundance of fresh vegetables and fruits promotes healthy eating, and good weather is good for outdoor activities. You can even move around at home. Here are some recipes for low-calorie meals and a set of simple exercises to help you burn unwanted calories.
Weight loss diet for June
Natalia Kudra, a dietitian from the Dietetic Clinic for Health in Piotrków Trybunalski, proposes to “slim down” the traditional Polish recipes for June vegetables. And so, to the stewed young cabbage, which is low-calorie in itself, instead of sausage and bacon, add pieces of chicken or turkey breast. You can also give up meat and replace it with oyster mushrooms. At the end of stewing, add chopped carrot, parsley (also parsley), celery and dill. Fresh or dried tomatoes will add flavor to the dish.
Instead of cream, season the beetroot with natural yoghurt. Let’s just remember that it should not be 0% yoghurt, where instead of fat there are sugars or preservatives.
Similarly, you can “slim down” traditional grilled dishes. Replace the fat neck with a chicken or turkey that you marinate in a mixture of olive oil and herbs. Lean white meat is also suitable for dietary skewers, accompanied by vegetables such as peppers, eggplant, and onions. It is important that you do not grill for too long, because it promotes the formation of chemicals that are harmful to our body. Such a dish will be perfectly complemented by a salad of arugula, beetroot leaves, lettuce with the addition of radishes or tomatoes.
On the other hand, Anna Sobczak from the MoveMedic Physiotherapy, Massage and Dietetics Cabinet in Łódź shares her proven recipes:
June broad bean salad
- 2 cups of cooked broad beans
- 1/2 lemon juice
- 5 fresh mint leaves
- salt, freshly ground pepper
- 2 tablespoons of olive oil
- to choose from: arugula / mixed lettuce / lamb’s lettuce / fresh spinach
- Optional: feta, ricotta, buratta (vegan version – yeast flakes)
Sprinkle the cooked and peeled broad beans with lemon juice. Squeeze the garlic through the press, add salt and mix with broad beans. Add chopped mint, season with freshly ground black pepper and pour olive oil. Toss with rocket / salad mix / fresh spinach. You can sprinkle with crushed feta / ricotta / buratta (in the vegan version with yeast flakes, which will give the cheese a wonderful taste). If we add diced watermelon, we get a sweet version.
Strawberries baked under the crumble in the fit version
Crumble, a seasonal fruit baked under a crumble topping, is the most popular dessert in Great Britain. Invented during World War II, when many products were scarce, it is now considered the national dessert in the UK.
Makes 2 servings
- 300 g of fresh strawberries
- 2 tbsp maple syrup / honey or erythritol (I dissolve erythritol in water)
- 1 cup of oatmeal
- 1 tablespoon of lemon juice
- 1 tablespoon of coconut oil or butter
Preheat the oven to 200 degrees C. Remove the stalks and put them in an ovenproof dish. Sprinkle oatmeal with 2 tablespoons of maple syrup / honey / erythritol. Add lemon juice, coconut oil / butter, mix and put on top of the fruit layer. Put into a preheated oven. Bake for 25 minutes until golden brown.
Slimming – what training in June?
The easiest way to burn calories is by walking. You can walk anywhere, anytime – on the treadmill in the gym or just down the street. Start with 5 to 10 minutes, then increase each additional walk until you are at least 30 minutes. Then increase your walking pace or look for varied terrain where you can climb up and downhill.
Use interval training, i.e. instead of keeping a constant pace, change the intensity of the training. As a result, your physical fitness will increase and you will burn more calories.
Whether you walk, run, dance or do cardio, increase your pace for a minute or two. Then slow down for 2 to 4 minutes, repeating intervals throughout your workout. The duration of the interval depends on the length of training and the time needed to recover.
Here are some exercises to help you shape your belly. Pilates, although created with the spine in mind, is great for deeper muscles and speeds up metabolism. And the exercises can be done on any relatively hard surface:
• Starting position: propped on knees; hands and knees are on the floor. Straighten your legs at the knees, resting your feet on your toes; try not to bend your back. Stay in this position for 2-3 seconds while activating the muscles. Repeat the exercise 15-20 times. Effect: you train your abs and buttocks.
• Starting position: lie on your side; bend one arm and lean on it; legs stretched out. Place your free hand on your hip and lift your pelvis. Lower your pelvis and then come back to the starting position. Try to straighten your back and not sway to the sides. Repeat the exercise 12-15 times on the right and left sides. Effect: you train your oblique abdominals.
• Starting position: lie on your side; bend one arm and put it under your head. Bend the other elbow at a right angle and place it so that your fingers are touching the floor. Bend your knees slightly, bring your feet together and squeeze your buttocks. Keeping your feet together, raise your knee and then lower it. Don’t move your pelvis or bend your neck. Repeat the exercise 15-20 times on each side. Effect: you exercise the oblique abdominal muscles.
• Starting position: sit on the floor, join and bend your knees, grasp your hands underneath them; the spine should be slightly bent. Roll over onto your back (ruffle motion), leaning on your shoulder blades. Return to the starting position. Repeat the exercise 10 – 15 times. Effect: you exercise your back and abdominal muscles and stretch your spine.
Also check:
- Eat two teaspoons a day. Lowers cholesterol and triglycerides
- 10 ways to lose weight healthy
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