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Thread: NEW Kays Salad Challenge - APRIL to SEPT ��

  1. #1
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    Kay003's Avatar
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    31st January, 2013
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    Diet: Slimming World
    Height: 5ft5in
    Start Date: 02/01/2013
    Start Weight: 16st1lb
    Current Weight: 11st0lb
    Goal Weight: 9st0lb
    Goal Date: 24/12/2014


    BMI Information:
    Start BMI: 37.4
    Current BMI: 25.6
    Goal BMI: 21


    Statistics:
    Total Weight Loss: 5st1lb
    Weight to Lose: 2st0lb
    % Lost 31.56%

    NEW Kays Salad Challenge - APRIL to SEPT ��

    Contents Page


    1A) Introduction - About The Salad Challenge - page 1



    1B) When does the Challenge start ? - page 1



    1C) Holiday Requests / Days off - page 1



    2) Tweaking The Challenge or Falling off The Wagon - page 1



    3) Calorie Counting / Weight Watchers / Other Plans - page 1



    4) The 2 Cycles Explained - which one is right for you ? - page 1



    5) The Get Fit Cycle - Key Elements - page 1



    6) The Turbo Cycle - Key Elements - page 1



    7A) Salad Recipes / Tweaking your ingredients / Your Shopping List - page 1



    7B) Ready Made Salads / Take Away Salads / Eating Out - Salad Options - page 1



    8) The Salad Challenge Template - page 1



    9A) The Results Spreadsheet - how well people have done in the past on this challenge - page 1



    9B) What to expect from your results - page 1



    9C) Discussing your results with other members - page 1



    10) Updates on the Challenge / ME / Your Questions Answered - page 1
    Last edited by Kay003 : 1 Day Ago at 04:55 PM
    upndown and S_J_B like this.



    Kay's Salad Challenge
    http://www.minimins.com/slimming-wor...challenge.html

    Kay's journey to health and happiness - My Diary.
    http://www.minimins.com/slimming-wor...happiness.html
    A Catalogue Of Indian Recipes - Contents Page Link
    http://www.minimins.com/slimming-wor...many-more.html




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  2. #2
    Im always here!
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    Kay003's Avatar
    Join Date
    31st January, 2013
    Location
    London
    Posts
    11,726
    Rep Power
    150
    Diet: Slimming World
    Height: 5ft5in
    Start Date: 02/01/2013
    Start Weight: 16st1lb
    Current Weight: 11st0lb
    Goal Weight: 9st0lb
    Goal Date: 24/12/2014


    BMI Information:
    Start BMI: 37.4
    Current BMI: 25.6
    Goal BMI: 21


    Statistics:
    Total Weight Loss: 5st1lb
    Weight to Lose: 2st0lb
    % Lost 31.56%
    1A) Introduction - About The Salad Challenge

    Hi everyone and welcome to The Salad Challenge !

    This challenge is not just about eating salads all week, it is made up of several elements, which are designed to work together to give you a great loss.


    This is a great challenge to start when you are back from holiday and want to kick start those losses again or when you feel you have reached a plateau and want to further boost your losses.


    These challenges run for a whole week. The maximum you should do is 2 weeks in a row. After that it is important to take a break and resume back to your normal healthy eating plan before restarting again in the future, if you wish to do so. When you return back to normal eating, it is important to eat healthy and try and incorporate some of the elements from the challenge into your day to day lifestyle. If after the challenge finishes, you have a great loss and then return back to junk food, you will gain the weight back on. Therefore it is important to maintain healthy eating even after you complete the challenge to keep the weight off.

    1B) When does the Challenge start ?

    If anyone is interesting in starting the Salad Challenge, they will run every week from Monday-Sunday for 7 days. The reason I cannot have people starting on individual weigh in days is because it will be a hard for me to monitor and as most of you know I have recently had an Op so need to find the balance between rest and being there for you guys. Also if I did allow for everyone to start on individual days, it would mean I would have to compromise on the quality of the thread, which I do not want to do. There are many benefits of starting together as those of you who are already doing the challenge will know. You will all share similar experiences and can all help and support one another because you are on the same cycle and day .

    The other point to note is, at the start of the challenge you must all weigh yourself, first thing on Monday morning on your home scales as soon as you get up before eating or drinking anything. Make a note on a piece of paper of how much you weigh and keep it to yourself. Then in 7 days time you will weigh yourself again on your homescales in the morning to see how much you have lost on the challenge. I hope this is all making sense
    .

    If you are interested in joining on a Monday, please make sure I have your details by Sunday because that's when I will be making the final list. It will be too late to join on a Monday for that week, you will then have to wait for the following Monday to join the challenge . If you have any questions to do with starting or any other questions to do with the challenge, please feel free to post them on here or pm me anytime .

    1C) HOLIDAYS / DAYS OFF

    Whilst on the challenge, I realise that some of you may need a `day off as hols ' for a birthday or anniversary or any other occasion. Please can you just send me a quick pm in the week to let me know what `planned day off ' you are having in the week from the challenge and I will adjust your results accordingly. The maximum days off allowed is 1 since this is a short weekly challenge and not a monthly one.

    Falling off the wagon

    If it so happens that you fall off the wagon, which we all do sometimes, then I will mark that as a `day off ' for you and then the next day just jump back on and give it your 100%. The only point I will make about days where you might have slipped is, after you've had a chocolate cake or whatever, don't think oh well I can have a day off so might as well go the whole hog and have a kfc bucket ! You will do more damage. Stop once you've had some naughties, but don't add to it, you will only feel worse in the morning .
    Last edited by Kay003 : 5th July, 2014 at 05:46 PM
    upndown and Linda24 like this.



    Kay's Salad Challenge
    http://www.minimins.com/slimming-wor...challenge.html

    Kay's journey to health and happiness - My Diary.
    http://www.minimins.com/slimming-wor...happiness.html
    A Catalogue Of Indian Recipes - Contents Page Link
    http://www.minimins.com/slimming-wor...many-more.html




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  3. #3
    Im always here!
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    Kay003's Avatar
    Join Date
    31st January, 2013
    Location
    London
    Posts
    11,726
    Rep Power
    150
    Diet: Slimming World
    Height: 5ft5in
    Start Date: 02/01/2013
    Start Weight: 16st1lb
    Current Weight: 11st0lb
    Goal Weight: 9st0lb
    Goal Date: 24/12/2014


    BMI Information:
    Start BMI: 37.4
    Current BMI: 25.6
    Goal BMI: 21


    Statistics:
    Total Weight Loss: 5st1lb
    Weight to Lose: 2st0lb
    % Lost 31.56%
    2) Tweaking the Challenge or Falling off The Wagon


    For me what is worse than falling off the challenge for a day, is trying to tweak the plan.
    It is better to follow a day 100% and then have a day off then start again and have a 100% day than to do the challenge everyday of the week at 60% accuracy. I cannot stress enough how important it is for all the key elements to be followed through the way the plan is designed.

    For example trying to mix the two cycles together will not work. To give yourself a better chance of success, just simply follow the plan the way it is designed to work, there is no need to change anything. If you do have a day where you fall off plan or do not meet the requirements of the challenge, its perfectly ok, that does not mean you have FAILED ! Please do not give up. You must realise that for the 3 or 4 days you have stuck with it, all that goodness has gone inside your body and it is more ready to correct itself then go off the rails just because of one donut or a pizza ! Just dust yourself off and keep going and I guarantee you will still see a loss. I have had people who have done the challenge before and on one day did not meet it but kept going and at the end of the week they still had a fab loss, so the key is to keep going, don’t give up on yourself, I won’t let u !
    Last edited by Kay003 : 28th June, 2014 at 01:53 AM
    upndown likes this.



    Kay's Salad Challenge
    http://www.minimins.com/slimming-wor...challenge.html

    Kay's journey to health and happiness - My Diary.
    http://www.minimins.com/slimming-wor...happiness.html
    A Catalogue Of Indian Recipes - Contents Page Link
    http://www.minimins.com/slimming-wor...many-more.html




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  4. #4
    Im always here!
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    Kay003's Avatar
    Join Date
    31st January, 2013
    Location
    London
    Posts
    11,726
    Rep Power
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    Diet: Slimming World
    Height: 5ft5in
    Start Date: 02/01/2013
    Start Weight: 16st1lb
    Current Weight: 11st0lb
    Goal Weight: 9st0lb
    Goal Date: 24/12/2014


    BMI Information:
    Start BMI: 37.4
    Current BMI: 25.6
    Goal BMI: 21


    Statistics:
    Total Weight Loss: 5st1lb
    Weight to Lose: 2st0lb
    % Lost 31.56%
    3) Calorie Counting / Weight Watchers / Other Plans


    Since I follow Slimming World, I had originally designed the challenges to fit in with that.
    However I am broadening the spectrum and opening the challenge out to anyone who wishes to join in. Eating salads, exercising, drinking water are all part of a healthy lifestyle no matter what plan you follow and I believe will be of great benefit to everyone. As I go through each element of the challenge I will explain how anyone who is not following SW can still join in.
    upndown likes this.



    Kay's Salad Challenge
    http://www.minimins.com/slimming-wor...challenge.html

    Kay's journey to health and happiness - My Diary.
    http://www.minimins.com/slimming-wor...happiness.html
    A Catalogue Of Indian Recipes - Contents Page Link
    http://www.minimins.com/slimming-wor...many-more.html




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  5. #5
    Im always here!
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    Kay003's Avatar
    Join Date
    31st January, 2013
    Location
    London
    Posts
    11,726
    Rep Power
    150
    Diet: Slimming World
    Height: 5ft5in
    Start Date: 02/01/2013
    Start Weight: 16st1lb
    Current Weight: 11st0lb
    Goal Weight: 9st0lb
    Goal Date: 24/12/2014


    BMI Information:
    Start BMI: 37.4
    Current BMI: 25.6
    Goal BMI: 21


    Statistics:
    Total Weight Loss: 5st1lb
    Weight to Lose: 2st0lb
    % Lost 31.56%
    4) The 2 Cycles Explained - which one is right for you ?


    I have designed the challenge at 2 different levels.
    One is for beginners and its called THE GET FIT CYCLE and one is a harder level which is called THE TURBO CYCLE. You will lose weight on both, but there are key differences between the two and I will explain them below so you can decide which one will work best for you.

    THE GET FIT CYCLE

    If you are new to this challenge or are doing it for the first time, this is the best level to start at. It is a more flexible plan and will allow you to ease into the challenge slowly. For those of you returning, if you want to do the challenge at a more relaxed pace, then this one is for you. You will still see very good losses on this cycle.

    For The Get Fit Cycle read part 5) of this thread and skip part 6) and then move onto part 7) and continue with the rest of the thread.

    THE TURBO CYCLE

    This cycle is a lot more harder and is designed for those who have done my challenges before. If you are gym bunny and exercise regular, your body is already performing at a great fitness level and will cope with the demands of this challenge. The losses on this cycle maybe be the same as THE GET FIT CYCLE but once you are already someone who exercises regular, your body will require you to work harder to lose more pounds so doing THE GET FIT CYCLE will not see you lose as much as you will on THE TURBO CYCLE.

    For The Turbo Cycle Skip part 5) of this thread and move onto part 6) and continue with the rest of the thread.

    Last edited by Kay003 : 7th July, 2014 at 09:15 PM
    upndown likes this.



    Kay's Salad Challenge
    http://www.minimins.com/slimming-wor...challenge.html

    Kay's journey to health and happiness - My Diary.
    http://www.minimins.com/slimming-wor...happiness.html
    A Catalogue Of Indian Recipes - Contents Page Link
    http://www.minimins.com/slimming-wor...many-more.html




    X14


  6. #6
    Im always here!
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    Kay003's Avatar
    Join Date
    31st January, 2013
    Location
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    Posts
    11,726
    Rep Power
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    Diet: Slimming World
    Height: 5ft5in
    Start Date: 02/01/2013
    Start Weight: 16st1lb
    Current Weight: 11st0lb
    Goal Weight: 9st0lb
    Goal Date: 24/12/2014


    BMI Information:
    Start BMI: 37.4
    Current BMI: 25.6
    Goal BMI: 21


    Statistics:
    Total Weight Loss: 5st1lb
    Weight to Lose: 2st0lb
    % Lost 31.56%
    5) THE GET FIT CYCLE - KEY ELEMENTS

    (spreadsheet - click on image)

    NEW Kays Salad Challenge - APRIL to SEPT ��-get-fit-cycle.png
    5a) THE PLAN

    For those of you following SW –

    It is important to follow the plans in the sequence set out, do not tweak it and change the days. Check the spreadsheet. They alternate between Red days and EE/Green. If you do not do Red days on SW and only do EE or Green, that is fine but make sure on the Red Days you are not eating any carbs, that is most important. Also the other key factor of Red days is protein which you get from meat. To substitute that on EE and Green you can get your protein from things like beans or pulses, eggs, tofu or quorn which you can add to your meals.

    Those following WW or CC or any other plan –

    Where it says Red Day or EE/Green, you can ignore that and have your normal 7 days but make sure on the Red days you are not eating any carbs. The Red days should just be protein and fibre. Meats, salad and vegetables (no potatoes). Check the spreadsheet for sequence of days.


    Vegetarians–

    Where it says Red days you can ignore that but make sure on Red days you are eating no carbs and you get your protein from things like beans, pulses, eggs, tofu and quorn.

    5b) CARBS

    This is a low carb challenge. It is primarily based on protein and lots of fibre. Carbs are only allowed on the Green/EE days and they are limited to one meal only. (Check spreadsheet for the sequence) Your other meal of the day will be your salad which will be carb free. On Red days no carbs are allowed. Your main carbs are, rice, pasta, noodles, potatoes, bread. You can only have these in small quantities on Green/EE days. If your last meal of the day contains carbs, try not to eat it very late in the evening. Eating carbs late in the evening will make them hard to digest, cause bloating and some water retention.


    5c) WATER

    Water is a key element of this challenge. Make sure you space your water intake out throughout the day, drinking too much at once is not good for you either. For The Get Fit Cycle, the minimum you need to drink each day is 2 litres. Unfortunately carbonated drinks are not part of the allowance. The only things you can include as part of your water intake is herbal teas, no added sugar squash, I would also prefer for you to have normal tea and coffee outside of your allowance, but if you really struggle to drink water then I suppose you can add that as part of your daily water intake.

    One of the herbals teas that I would recommend for this challenge is GREEN TEA. It has so many health benefits and is great for boosting our metabolism . There are many different flavours out there in the market to chose from, I prefer the flavoured ones as find the plain green tea hard to drink. Here is a range from Twinnings.

    NEW Kays Salad Challenge - APRIL to SEPT ��-twinings-web-11.jpg

    Also I have made some FLAT TUMMY WATER in the past which is a great for weightloss, from a recipe I saw on the net. I usually make it in a jug the night before then drink it throughout the day, the next day. This drink will work like a miracle on this challenge. Here is the recipe –

    NEW Kays Salad Challenge - APRIL to SEPT ��-77871743430f290eef718e9a7f4eb69e.jpg NEW Kays Salad Challenge - APRIL to SEPT ��-img_1046.jpg NEW Kays Salad Challenge - APRIL to SEPT ��-img_1047.jpg

    Also if you are on iphone, another fun way of drinking water is download the Plant Nanny App . It’s a great tool to help remind you to drink water in the day. Each time you hit your daily target you grow a plant. Here is a pic of some of the plants I have grown using the app.

    NEW Kays Salad Challenge - APRIL to SEPT ��-imagesg1sfoqeu.jpg NEW Kays Salad Challenge - APRIL to SEPT ��-img_1085.jpg

    You have to keep them watered by drinking your daily water target or they wilt and die lol . (Credit due to Vonnie for introducing many of us to this wonderful app – thanks Vonnie )


    5d) BODY MAGIC / EXERCISE

    For The Get Fit Cycle, you will need to exercise for a minimum of 30 mins on the days set out on the spreadsheet. It doesn’t have to be gym or running, any activity counts, walking is fine and even housework counts lol. The exercise is designed to be done on the days you are eating carbs. There are rest days in between. 30 mins is a minimum requirement, if you wish to do more that is fine, but like with any plan it is good to check with your doctor before starting the challenge, if you are able to meet the exercise requirements.


    5e) SALT

    Salt is a key factor to weightloss and good health. Too much is never good . Salt also retains water in our body. When doing the challenge, try and make a conscious effort to reduce salt in your meals. You will find adding dried herbs and salad seasoning will help and you won't miss salt so much.

    NEW Kays Salad Challenge - APRIL to SEPT ��-049807.jpg NEW Kays Salad Challenge - APRIL to SEPT ��-049812.jpg

    Also another alternative to regular salt is LO SALT. All supermarkets stock this, I use this all the time with my meals, it contains 66% less sodium than normal salt, below is a pic. :-

    (LO SALT contains both potassium and sodium chloride, if you suffer from any health condition where you may need to avoid both potassium and salt, check with your doctor first or visit the company website for more information :-http://www.losalt.com/uk/staying-healthy/health-diet/ )

    NEW Kays Salad Challenge - APRIL to SEPT ��-losalt.jpg


    5f) SALAD

    For The Get Fit Cycle, you are required to have salad as one of your main meals for the day. It cannot be a side to go with your meal, the salad must be your maincourse. Here are some pictures below, to give you an idea. Your salad should consist of protein and lots of fibre but no carbs so no croutons, breadsticks, pasta, rice, potatoes, noodles to go with it. Also beware of carby toppings that supermarkets merchandise in the salad aisles, these are yummy but are complete STAY AWAY ITEMS !

    NEW Kays Salad Challenge - APRIL to SEPT ��-203020.jpg NEW Kays Salad Challenge - APRIL to SEPT ��-bacon-bits-schwartz-chef-320gc338613.jpg

    I will be posting up some links later on in the thread for some Salad Recipes to help get you all inspired .

    eg. Green Day Salad - Egg Salad Maincourse

    NEW Kays Salad Challenge - APRIL to SEPT ��-untitled.jpg

    eg. Red Day Salad - Chicken Salad Maincourse

    NEW Kays Salad Challenge - APRIL to SEPT ��-img_0702.jpg


    5g) SYNS / TREATS

    For The Get Fit Cycle you are allowed a maximum of 10 syns per day, you must not go over. If you do not follow the SW plan and are on WW or CC or any other plan, then in SW syns are like treats. 1 syn = 20 cals. So your daily allowance on treats is 10 syns which is 200 cals. This will include any treats of your choice like biscuits, chocolates, crisps. On the carb free days I have taken into account that you can still have these syns/treats, it will be your meals that will be carb free. You can also use your syn/treat allowance towards full fat dressing if you don’t like fat free, for example some people do not like the taste of extra light mayo, so you can use your syns towards full fat items if you’re not a chocolate or crisp person.
    Last edited by Kay003 : 6th July, 2014 at 05:15 PM
    upndown likes this.



    Kay's Salad Challenge
    http://www.minimins.com/slimming-wor...challenge.html

    Kay's journey to health and happiness - My Diary.
    http://www.minimins.com/slimming-wor...happiness.html
    A Catalogue Of Indian Recipes - Contents Page Link
    http://www.minimins.com/slimming-wor...many-more.html




    X14


  7. #7
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    Join Date
    3rd November, 2011
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    Diet: Slimming world
    Height: 5ft5in
    Start Date: Very first joined SW in 2000 , so I'm taking that as my start date as I'm still on the same journey
    Start Weight: 21st9lb
    Current Weight: 13st7lb
    Goal Weight: 10st2lb
    Goal Date: Not pressurising myself to a date, but I promise I will get there


    BMI Information:
    Start BMI: 50.4
    Current BMI: 31.4
    Goal BMI: 23.6


    Statistics:
    Total Weight Loss: 8st2lb
    Weight to Lose: 3st5lb
    % Lost 37.62%
    Well done lovley xxx
    Kay003 and upndown like this.

    Yvonne xx

  8. #8
    Im always here!
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    Kay003's Avatar
    Join Date
    31st January, 2013
    Location
    London
    Posts
    11,726
    Rep Power
    150
    Diet: Slimming World
    Height: 5ft5in
    Start Date: 02/01/2013
    Start Weight: 16st1lb
    Current Weight: 11st0lb
    Goal Weight: 9st0lb
    Goal Date: 24/12/2014


    BMI Information:
    Start BMI: 37.4
    Current BMI: 25.6
    Goal BMI: 21


    Statistics:
    Total Weight Loss: 5st1lb
    Weight to Lose: 2st0lb
    % Lost 31.56%
    6) THE TURBO CYCLE - KEY ELEMENTS

    (spreadsheet - click on the image)

    NEW Kays Salad Challenge - APRIL to SEPT ��-turbo-cycle.png
    6a) THE PLAN

    For those of you following SW –

    In The Turbo Cycle you will only get 2 Green/EE days to have carbs, 5 days will be red with No Carbs. Check the spreadsheet for the sequence of the plans.

    It is important to follow the plans in the sequence set out, do not tweak it and change the days. They alternate between 5 Red days and 2 EE/Green days. If you do not do Red days on SW and only do EE or Green, that is fine but make sure on the Red Days you are not eating any carbs, that is most important. Also the other key factor of Red days is protein which you get from meat. To substitute that on EE and Green you can get your protein from things like beans or pulses, eggs, tofu or quorn which you can add to your meals.

    Those following WW or CC or any other plan –

    Where it says Red Day or EE/Green, you can ignore that and have your normal 7 days but make sure on the Red days you are not eating any carbs. The Red days should just be protein and fibre. Meats, salad and vegetables (no potatoes).


    Vegetarians–

    Where it says Red days you can ignore that but make sure on Red days you are eating No Carbs and you get your protein from beans, pulses, eggs, tofu and quorn.


    6b) CARBS

    In The Turbo Cycle you will only be allowed 2 carb days. Check spreadsheet which days.

    This is a low carb challenge. It is primarily based on protein and lots of fibre. Carbs are only allowed on the Green/EE days and they are limited to one meal only. Your other meal of the day will be your salad which will be carb free. On Red days no carbs are allowed. Your main carbs are, rice, pasta, noodles, potatoes, bread. You can only have these in small quantities on Green/EE days. If your last meal of the day contains carbs, try not to eat it very late in the evening. Eating carbs late in the evening will make them hard to digest, cause bloating and some water retention.


    6c) WATER

    The minimum requirement each day on The Turbo Cycle is 3 litres.

    Water is a key element of this challenge. Make sure you space your water intake out throughout the day, drinking too much at once is not good for you either. For The Turbo Cycle, the minimum you need to drink each day is 3 litres. Unfortunately carbonated drinks are not part of the allowance.The only things you can include as part of your water intake is herbal teas, no added sugar squash, I would also prefer for you to have normal tea and coffee outside of your allowance, but if you really struggle to drink water then I suppose you can add that as part of your water intake.

    One of the herbals teas that I would recommend for this challenge is GREEN TEA. It has so many health benefits and is great for boosting our metabolism .There are many different flavours out there in the market to chose from, I prefer the flavoured ones as find the plain green tea hard to drink. Here is a range from twinnings.

    NEW Kays Salad Challenge - APRIL to SEPT ��-twinings-web-11.jpg


    Also I have made some FLAT TUMMY WATER in the past which is a great for weightloss, from a recipe I saw on the net. I usually make it in a jug the night before then drink it through out the day, the next day. This drink will work like a miracle on this challenge. Here is the recipe –

    NEW Kays Salad Challenge - APRIL to SEPT ��-77871743430f290eef718e9a7f4eb69e.jpg NEW Kays Salad Challenge - APRIL to SEPT ��-img_1046.jpg NEW Kays Salad Challenge - APRIL to SEPT ��-img_1047.jpg


    Also if you are on iphone, another fun way of drinking water is download the PLANT NANNY APP . It’s a great tool to help remind you to drink water in the day. Each time you hit your daily target you grow a plant. Here is a pic of some of the plants I have grown using the app.

    NEW Kays Salad Challenge - APRIL to SEPT ��-imagesg1sfoqeu.jpg NEW Kays Salad Challenge - APRIL to SEPT ��-img_1085.jpg

    You have to keep them watered by drinking your daily water target or they will wilt and die lol .
    (Credit due to Vonnie for introducing many of us to this wonderful app – thanks Vonnie )



    6d) BODY MAGIC / EXERCISE

    The minimum requirement for The Turbo Cycle is 1 hour a day for 5 days with 2 rest days in between. The sequence of planned exercise days must be followed. Check the spreadsheet. It doesn’t have to be gym or running, any activity counts, walking is fine and even housework counts lol. There are 2 rest days in between which must be taken. On the planned exercise days, 1 hour is a minimum requirement, if you wish to do more that is fine, but like with any plan it is good to check with your doctor before starting the challenge, if you are able to meet the exercise requirements.



    6e) SALT

    Salt is a key factor to weightloss and good health. Too much is never good . Salt also retains water in our body. When doing the challenge, try and make a conscious effort to reduce salt in your meals. You will find adding dried herbs and salad seasoning will help and you won't miss salt so much.

    NEW Kays Salad Challenge - APRIL to SEPT ��-049807.jpg
    NEW Kays Salad Challenge - APRIL to SEPT ��-049812.jpg

    Also another alternative to regular salt is LO SALT. All supermarkets stock this, I use this all the time with my meals, it contains 66% less sodium than normal salts, below is a pic :-

    (LO SALT contains both potassium and sodium chloride, if you suffer from any health condition where you may need to avoid both potassium and salt, check with your doctor first or visit the company website for more information :-http://www.losalt.com/uk/staying-healthy/health-diet/ )

    NEW Kays Salad Challenge - APRIL to SEPT ��-losalt.jpg


    6f) SALAD

    For The Turbo Cycle, you are required to eat salad twice in the day, one as a maincourse and one as a side. The idea is to pack in lots of fibre into your diet.. Here is a picture example of one maincourse and one side salad that you can do to give you an idea. Your salad should consist of protein and lots of fibre but no carbs so no croutons, breadsticks, pasta, rice, potatoes, noodles to go with it.

    Also beware of carby toppings that supermarkets merchandise in the salad aisles, these are yummy but are complete
    STAY AWAY ITEMS !

    NEW Kays Salad Challenge - APRIL to SEPT ��-203020.jpg
    NEW Kays Salad Challenge - APRIL to SEPT ��-bacon-bits-schwartz-chef-320gc338613.jpg

    I will be posting up some links later on in the thread for some Salad Recipes to help get you all inspired .

    eg. Side Salad - Omelette with side green salad

    NEW Kays Salad Challenge - APRIL to SEPT ��-img_0861.jpg

    eg. Maincourse - Chicken Salad

    NEW Kays Salad Challenge - APRIL to SEPT ��-img_0702.jpg


    6g) SYNS / TREATS


    For The Turbo Cycle you are allowed a maximum of 7 syns per day, with 2 days at 10 syns if you need them, however you must not go over your allowance. If you do not follow the SW plan and are on WW or CC or any other plan, then in SW syns are like treats. 1 syn = 20 cals. So your daily allowance on treats is 7 syns which is 140 cals and on the days you can have 10 syns that’s 200 cals. This will include any treats of your choice like biscuits, chocolates, crisps. On the carb free days I have taken into account that you can still have these syns/treats, it will be your meals that will be carb free.You can also use your syn/treat allowance towards full fat dressing if you don’t like fat free, for example some people do not like the taste of extra light mayo, so you can use your syns/cals towards full fat items if you’re not a chocolate or crisp person.
    Last edited by Kay003 : 6th July, 2014 at 05:16 PM
    upndown likes this.



    Kay's Salad Challenge
    http://www.minimins.com/slimming-wor...challenge.html

    Kay's journey to health and happiness - My Diary.
    http://www.minimins.com/slimming-wor...happiness.html
    A Catalogue Of Indian Recipes - Contents Page Link
    http://www.minimins.com/slimming-wor...many-more.html




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  9. #9
    Im always here!
    half century
    Kay003's Avatar
    Join Date
    31st January, 2013
    Location
    London
    Posts
    11,726
    Rep Power
    150
    Diet: Slimming World
    Height: 5ft5in
    Start Date: 02/01/2013
    Start Weight: 16st1lb
    Current Weight: 11st0lb
    Goal Weight: 9st0lb
    Goal Date: 24/12/2014


    BMI Information:
    Start BMI: 37.4
    Current BMI: 25.6
    Goal BMI: 21


    Statistics:
    Total Weight Loss: 5st1lb
    Weight to Lose: 2st0lb
    % Lost 31.56%
    7A) Salad Recipes / Tweaking Recipes / Your Shopping List


    In this section I have posted some useful links to recipes to help you all get inspired for this challenge. It will also help you prepare your shopping list ahead of time. Also bearing in mind the guidelines of this challenge and the no carb rules, you may find a recipe where some items need to be substituted for something that will work better for this challenge so keep that in mind when you look at the ingredients for recipes.

    AROUND THEWORLD IN 8 SALADS - SW MAGAZINE AUGUST ISSUE 2013

    In the SW magazine August issue 2013, there is an article `Around the world in 8 Salads '. The salad recipes are fab and are inspired from different countries around the world. I have taken pics and posting them up to share with you all so can all get inspired to make some yummy salads. I am not sure if they are clear enough to read but I hope so :-

    NEW Kays Salad Challenge - APRIL to SEPT ��-img_0930.jpgNEW Kays Salad Challenge - APRIL to SEPT ��-img_0931.jpgNEW Kays Salad Challenge - APRIL to SEPT ��-img_0932.jpgNEW Kays Salad Challenge - APRIL to SEPT ��-img_0934.jpgNEW Kays Salad Challenge - APRIL to SEPT ��-img_0935.jpgNEW Kays Salad Challenge - APRIL to SEPT ��-img_0938.jpgNEW Kays Salad Challenge - APRIL to SEPT ��-img_0940.jpg


    Also some other useful Salad Recipe Links :-


    http://www.florettesalad.co.uk/?s=sa...st_type=recipe

    http://www.slimmingworld.com/healthy...rch-term=salad

    http://www.bbcgoodfood.com/search/re...=salad&=Search


    Preparation - Your Shopping List !

    Before you start the challenge, please make sure you are well stocked up with your shopping, to start The Salad Challenge on Monday. By the end of Sunday (a day before) you should have done some salad shopping ready to start on Monday. I have made a list below of the possible items that you may need for this challenge which I have mentioned in my thread, here is a quick recap to help you :-

    Shopping List Items

    - nas squash
    - green teas / herbal teas
    - salad items (cucumber, celery, lettuce etc etc to make your salads)
    - lots of vegetables (no potatoes)
    - fresh fruit
    - salad seasonings / dried herbs - to add flavour to your salads
    - LO SALT - 66% less sodium than normal salt
    - salad dressings - low fat or fat free
    - Bottled Water (if you don't drink tap)
    - lean meats / poultry / fish
    - beans and pulses
    - tofu
    - quorn
    - low fat cheese
    - low fat / fat free yogurts
    - eggs

    Please feel free to to add to the list and post your ideas on here, or share your shopping list of what you have bought, or tell us about a new product, we all need to inspire one another .


    7B) Ready Made Salads

    If you are in a hurry in the week and have no time to make a salad, most supermarkets do ready made salad bowls which you can grab and go. Just make sure they are carb free. Here is one I buy from Asda when I’m in a hurry, its only 1 and it works well with chicken or fish. It’s their Mediterranean Salad Bowl.

    NEW Kays Salad Challenge - APRIL to SEPT ��-23042124_500000_idshot_3.jpg

    Another great company that does readymade salad bags is FLORETTE, their products can be found in most supermarkets. Here are some pics of their popular salad bags.

    NEW Kays Salad Challenge - APRIL to SEPT ��-leafy-rocket-251x286.png NEW Kays Salad Challenge - APRIL to SEPT ��-crsipy-251x286.png NEW Kays Salad Challenge - APRIL to SEPT ��-duo-lambs-rocket-251x286.png NEW Kays Salad Challenge - APRIL to SEPT ��-pepper-crispy-251x286.png

    To see more of their range, click on their website link below :-

    http://www.florettesalad.co.uk/our-products/mild-mix/

    Dressings

    Try and use low fat or fat free dressing where possible as shown in these pics. If you really don’t like the taste then remember to count any full fat dressing for syns/ cals.

    NEW Kays Salad Challenge - APRIL to SEPT ��-5171bbbfa6eab9a699ab68ac165d0f55.jpg NEW Kays Salad Challenge - APRIL to SEPT ��-tj0945.jpg


    7B) Take Away Salads - Grab and Go !

    If you are in a hurry or out and about there are some places where you can grab and go and get a really nice salad, perfect for a work lunch.

    Subway Salads

    NEW Kays Salad Challenge - APRIL to SEPT ��-untitled111.png
    NEW Kays Salad Challenge - APRIL to SEPT ��-salad.jpg

    You will be glad to know that subways salads are fine on this challenge, just make sure your making them carb free and counting syns/ cals for any dressings.

    Morrisons Salad Bar

    NEW Kays Salad Challenge - APRIL to SEPT ��-untitled110.png NEW Kays Salad Challenge - APRIL to SEPT ��-img11580-20110708-12182.jpg


    Morrisons have a fantastic Salad Bar, just make sure you are picking out the carb free options and counting syns/ cals for any dressings.


    7B) Eating Out - Salad Options

    Whilst on the challenge you are bound to have days out with your friends, socialising and eating out. In order to help you make wise choices, I am posting this section. Most restaurants offer salad options on their menu. A while back I posted a thread on mins in the Eating Out section, which I feel will be very useful to share on here. In this thread I have listed the most popular eating out chains and grouped them all together with direct links to their online menus. This saves you time going to ten different places and it is all under one thread . The company's have also shared calorie information for their dishes on their menus, so if you are calorie counting this will also help. But the main part of each menu that you need to look at, is the SALADS section . Here is the link to the Eating Out Thread with all the popular chains and their menus listed .

    http://www.minimins.com/slimming-wor...-calories.html (Eating Out Menus & Counting Calories)

    If you are planning to go out for a meal, the best thing you can do is checkout the menu in advance so that you know before hand what you will be ordering, this will help you stay on plan. Also please post the menu on here and throw it out to the group and we will offer you support on choices that you should make on the day .

    Here I am going to give 2 examples of good choices whilst eating out, that would work with this challenge.

    NEW Kays Salad Challenge - APRIL to SEPT ��-untitled114.png NEW Kays Salad Challenge - APRIL to SEPT ��-anna-saccone-joly-nandos.jpg Skinless butterfly chicken, with side green salad, corn on the cob.

    NEW Kays Salad Challenge - APRIL to SEPT ��-untitled113.png NEW Kays Salad Challenge - APRIL to SEPT ��-menu_mains_leggera_salmon.jpg Leggera Salmon Salad , under 500 cals .



    The Power of making the right decision !

    I love celebrating other peoples success . Reading about how someone has overcome temptation and their will power has succeeded gives me such a buzz ! I want to jump up and down with them to celebrate ! Firstly let me show you a picture then I will tell the story behind it .

    NEW Kays Salad Challenge - APRIL to SEPT ��-image105.jpg
    Beckiee !!! MORE POWER TO YOU !

    I came across this picture this week on mins. Poor Beckiee doesn't even know I've posted it, but she will soon . This is from her diary. She lost 2.5lbs this week and she is not doing my challenge just the normal SW plan but she's got her head screwed on in the right place. Take a look at all those pizzas on that table and now look at Beckiee's plate, what a wonderful choice of Salad, this was taken at Pizza Express. I was so blown by the pic, I have printed it out and stuck it on my fridge as a reminder that we all have the power to succeed . I hope you all find this inspirational too .
    Last edited by Kay003 : 6th July, 2014 at 05:20 PM



    Kay's Salad Challenge
    http://www.minimins.com/slimming-wor...challenge.html

    Kay's journey to health and happiness - My Diary.
    http://www.minimins.com/slimming-wor...happiness.html
    A Catalogue Of Indian Recipes - Contents Page Link
    http://www.minimins.com/slimming-wor...many-more.html




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  10. #10
    Im always here!
    half century
    Kay003's Avatar
    Join Date
    31st January, 2013
    Location
    London
    Posts
    11,726
    Rep Power
    150
    Diet: Slimming World
    Height: 5ft5in
    Start Date: 02/01/2013
    Start Weight: 16st1lb
    Current Weight: 11st0lb
    Goal Weight: 9st0lb
    Goal Date: 24/12/2014


    BMI Information:
    Start BMI: 37.4
    Current BMI: 25.6
    Goal BMI: 21


    Statistics:
    Total Weight Loss: 5st1lb
    Weight to Lose: 2st0lb
    % Lost 31.56%
    8) THE SALAD CHALLENGE TEMPLATE

    In order for me to know who is on the challenge, I have designed a template for everyone to follow once you start the challenge. It needs to be filled out at the end of each day or the following morning. Do not fill it out in the middle of the day because you will not know if you are going to be eating more. Using the template also means you will not need to post up your whole food diary on here, only the necessary parts for the challenge.

    Please ensure you copy paste the below template and fill it out on a daily basis once you start the challenge and post it on this thread.

    1.DATE:
    2.CYCLE :
    3. DAY OF CHALLENGE:
    4. PLAN:
    5. WATER INTAKE:
    6. CARBS TODAY:
    7. BODY MAGIC/ EXERCISE:
    8. TOTAL SYNS/TREAT CALS:
    9. SALAD:

    So here is a worked example :

    1.DATE: MON 30/06/2014
    2.CYCLE: The Get Fit Cycle
    3. DAY OF CHALLENGE: DAY 1
    4. PLAN: RED DAY
    5. WATER INTAKE: 2 Litres
    6. CARBS TODAY: NONE
    7. BODY MAGIC / EXERCISE: NONE
    8. TOTAL SYNS/ TREAT CALS: 10 Syns / 200 cals
    9. SALAD: Tuna Salad (list your ingredients here and post a pic of your salad if you have one )
    Last edited by Kay003 : 28th June, 2014 at 04:41 AM
    upndown likes this.



    Kay's Salad Challenge
    http://www.minimins.com/slimming-wor...challenge.html

    Kay's journey to health and happiness - My Diary.
    http://www.minimins.com/slimming-wor...happiness.html
    A Catalogue Of Indian Recipes - Contents Page Link
    http://www.minimins.com/slimming-wor...many-more.html




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  11. #11
    Im always here!
    half century
    Kay003's Avatar
    Join Date
    31st January, 2013
    Location
    London
    Posts
    11,726
    Rep Power
    150
    Diet: Slimming World
    Height: 5ft5in
    Start Date: 02/01/2013
    Start Weight: 16st1lb
    Current Weight: 11st0lb
    Goal Weight: 9st0lb
    Goal Date: 24/12/2014


    BMI Information:
    Start BMI: 37.4
    Current BMI: 25.6
    Goal BMI: 21


    Statistics:
    Total Weight Loss: 5st1lb
    Weight to Lose: 2st0lb
    % Lost 31.56%
    9A) The Results Spreadsheet

    At then end of each Challenge I will be posting up a Results Spreadsheet so everyone can see how well they have all done . We have run this challenge in the past and it was more similar to THE GET FIT CYCLE, The Turbo Cycle is a new addition.

    Here is an example of the Results Spreadsheet from back then and how amazing everybody did !

    NEW Kays Salad Challenge - APRIL to SEPT ��-salad-challenge-results.png

    9B) What To Expect From Your Results

    Just a quick word from me about your weigh in results every Monday. Please be aware that although we are all doing the same challenge, our bodies work differently and results may vary. The last time we did this challenge we had losses varying from 1lb to 5.5lbs in one week. Please do not feel disheartened if you have not lost as much as the next person, remember we are all different. I cannot guarantee how much each person will lose, not even for myself but I do know if you stick with it you will see a loss. If your result is not as much as you were hoping for, please remember that the number on the scale is not the only thing that is important. There are other factors that can affect your losses like TOTM, all these things should also be taken into consideration. Also you may see good inch losses even if you don't achieve a big number on the scale. The other huge benefit of doing this challenge is the goodness you are giving your body with all the fibre, exercise and water, the health benefits are huge. Some people (like myself) take 2 weeks for the loss to show up, our body sometimes is playing catch up with us. I have had weeks in the past where I have been really good on plan but the scales have not moved but the following week it catches up and its a good number. There are some lucky people where the loss shows up in the same week, we are all different.

    So moral of the story is, please don't use the number to measure your Success on the challenge, there are so many other positives that you will come away with, which you must applaud and celebrate for yourself . I want everyone to be happy on results day (which is Mondays on this challenge ), if I see any doom and gloom faces , you'll get a flying kick from the bunny ! You've all been warned !


    9C) Discussing uour results with other memebers

    Weighing yourself at home or at group before Monday

    Weightloss results must strictly not be discussed on the thread with other participants, during the middle of the challenge or any other time before Mondays results.

    If any of you are curious to see how much you weigh just a few days into the challenge, my advice would be to keep them scales away as the figure might not be what your expecting, your body is still adjusting and making changes and like a lot of us it may dishearten you and lead you to a binge. Please try your best not to weigh before Monday. If you find you can't help yourself then please can you keep the figure to yourself and not share it with anyone here otherwise it will naturally cause everyone to guesstimate what they feel they should be achieving. As I've mentioned before, we are all different, so our losses will vary too. The best thing you can do for yourself is to stay away from those scales until Monday morning. Those of you that have a group weigh in before Monday, again can you please try and keep the figure to yourself until Monday. I hope you all agree, we all need to support each other on this .
    Last edited by Kay003 : 6th July, 2014 at 05:23 PM



    Kay's Salad Challenge
    http://www.minimins.com/slimming-wor...challenge.html

    Kay's journey to health and happiness - My Diary.
    http://www.minimins.com/slimming-wor...happiness.html
    A Catalogue Of Indian Recipes - Contents Page Link
    http://www.minimins.com/slimming-wor...many-more.html




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  12. #12
    Im always here!
    half century
    Kay003's Avatar
    Join Date
    31st January, 2013
    Location
    London
    Posts
    11,726
    Rep Power
    150
    Diet: Slimming World
    Height: 5ft5in
    Start Date: 02/01/2013
    Start Weight: 16st1lb
    Current Weight: 11st0lb
    Goal Weight: 9st0lb
    Goal Date: 24/12/2014


    BMI Information:
    Start BMI: 37.4
    Current BMI: 25.6
    Goal BMI: 21


    Statistics:
    Total Weight Loss: 5st1lb
    Weight to Lose: 2st0lb
    % Lost 31.56%
    10) Updates on the Challenge / ME / Your Questions Answered


    I will always be updating the thread regularly, so its worth popping in now and again if your doing the challenge to see if there’s anything you’ve missed. I can always be contacted by pm too. I would prefer questions related to the challenge to be posted on here rather than on my diary so that others can benefit from your questions too . Also feel free to talk ideas and suggestions amongst yourselves, the more ideas comeout the better, we should all share our experiences and encourage one another to do well. I hope you all have a fun time doing the challenge and lose lots and lots of weight. I also hope you all have a strong pair of teeth too, there is lots of chewing involved in this challenge lol.

    This challenge has been put together by me myself and I only. I have done many diets in the past and have taken different elements of what I think works and combined it together. All of the contents of this challenge is just my humble opinion of what I think works. I am just one individual. Please do not feel the need to copy paste my words to another part of the forum. I am no nutrition guru ! Trust me if I was, I would have put myself at target many many moons ago ! However I do have facts and figures to back myself up. This challenge has been run before with great results that I have posted in part 9) of this thread.

    Best of luck everyone, I hope you all do super !


    Lots of love Kay xx
    Last edited by Kay003 : 6th July, 2014 at 05:29 PM
    anju100 and upndown like this.



    Kay's Salad Challenge
    http://www.minimins.com/slimming-wor...challenge.html

    Kay's journey to health and happiness - My Diary.
    http://www.minimins.com/slimming-wor...happiness.html
    A Catalogue Of Indian Recipes - Contents Page Link
    http://www.minimins.com/slimming-wor...many-more.html




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  13. #13
    Im always here!
    half century
    Kay003's Avatar
    Join Date
    31st January, 2013
    Location
    London
    Posts
    11,726
    Rep Power
    150
    Diet: Slimming World
    Height: 5ft5in
    Start Date: 02/01/2013
    Start Weight: 16st1lb
    Current Weight: 11st0lb
    Goal Weight: 9st0lb
    Goal Date: 24/12/2014


    BMI Information:
    Start BMI: 37.4
    Current BMI: 25.6
    Goal BMI: 21


    Statistics:
    Total Weight Loss: 5st1lb
    Weight to Lose: 2st0lb
    % Lost 31.56%
    SALAD CHALLENGE STARTING ON MONDAY 30/06/2014 !


    Hi Everyone, just a quick update from me. The Salad Challenge will be running again on Monday 30th June for 1 week. Below is the list of participants, if you would like to join the challenge on Monday next week, please add your name to the list. If you have any questions regarding the challenge, feel free to post them on here and I will do my best to answer them.

    Kay xx

    List of participants

    Mairavon
    Cheesethief
    Kay003
    KittyO
    Rubyeskimo
    Notsofattypatty
    Upndown
    StillSlimmingSuzy


    For those of you starting the challenge, after you have read the guidelines, please can you post the following information on here, I will need this for the results spreadsheet.

    Name -
    Cycle You Want to start -
    Day of weigh in -

    So eg -

    Name - Kay003
    Cycle - The Turbo Cycle
    Day of weigh in - Thursdays



    Thank you Kay xx
    Last edited by Kay003 : 28th June, 2014 at 12:10 PM
    upndown likes this.



    Kay's Salad Challenge
    http://www.minimins.com/slimming-wor...challenge.html

    Kay's journey to health and happiness - My Diary.
    http://www.minimins.com/slimming-wor...happiness.html
    A Catalogue Of Indian Recipes - Contents Page Link
    http://www.minimins.com/slimming-wor...many-more.html




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  14. #14
    Im always here!
    century club
    mariavon's Avatar
    Join Date
    3rd November, 2011
    Location
    Poulton le fylde
    Posts
    8,844
    Rep Power
    130
    Diet: Slimming world
    Height: 5ft5in
    Start Date: Very first joined SW in 2000 , so I'm taking that as my start date as I'm still on the same journey
    Start Weight: 21st9lb
    Current Weight: 13st7lb
    Goal Weight: 10st2lb
    Goal Date: Not pressurising myself to a date, but I promise I will get there


    BMI Information:
    Start BMI: 50.4
    Current BMI: 31.4
    Goal BMI: 23.6


    Statistics:
    Total Weight Loss: 8st2lb
    Weight to Lose: 3st5lb
    % Lost 37.62%
    NAME Mariavon
    CYCLE The turbo cycle
    DAY OF WI Monday
    Sent from my iPhone using MiniMins
    Kay003 and upndown like this.

    Yvonne xx

  15. #15
    Really Really likes to post!
    century club
    Cheese Thief's Avatar
    Join Date
    30th August, 2012
    Location
    Sheffield, England
    Posts
    2,366
    Rep Power
    56
    Diet: Slimming World
    Height: 5ft9in
    Start Date: Tue 6th Aug 2013
    Start Weight: 24st10lb
    Current Weight: 17st3lb
    Goal Weight: 12st0lb


    BMI Information:
    Start BMI: 51.1
    Current BMI: 35.6
    Goal BMI: 24.8


    Statistics:
    Total Weight Loss: 7st7lb
    Weight to Lose: 5st3lb
    % Lost 30.35%
    Wohoo!! Well done Kay for all your hard work. It looks great and I can't wait to start. I'm definitely going to be going for gold and trying the turbo plan.

    A few questions I thought of -
    1. Do cereal bars (hexb ones) like chewy delight bars count as carbs for the challenge?
    2. Can we alternated between get fit plan/turbo plan? I don't really want to do this, just wondered!
    3. Is sweet corn okay for in the salads?

    Thanks lovely! Xxx
    Kay003 and upndown like this.
    Mini Goals
    17's
    Regain 7 stone award!
    7.5 stone award
    16's - 3.5lbs to go!
    10 stone weight loss for Christmas - 35lbs to go!

    Big Goal - Target for August 1st 2015 and my Czech wedding!








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